keep your diet real

Could it be that the cure for heart disease, type II diabetes, obesity, and other degenerative diseases is as simple as eliminating processed and animal based foods from our diets?

Could it be that heart disease, the leading cause of death in the United States, is nothing more than a “toothless paper tiger” as Dr. Caldwell Esselstyn describes it?

Forks Over Knives is a fascinating documentary based on the profound research of Dr. T. Colin Campbell and Dr. Caldwell Esselstyn. The film examines the claim that food is medicine and documents the successful reversal of heart disease in 17 of Dr. Esselstyn’s terminal heart patients at The Cleveland Clinic by following a simple dietary approach – a plant based diet.

Although I do not follow a vegan diet or fully consider myself a vegetarian, I am convinced that plant based foods are meant to be foundation of a healthy diet. I am guilty of overemphasizing the importance of protein and underestimating the importance of fruits and vegetables. I am thankful to have found this documentary because it makes me more appreciative of the outstanding variety of foods that God has given us to choose from.

If you’re looking for a movie to watch tonight, I would encourage you to check out this documentary. It might change your life.

Thoughts?

This week’s End of the Week Treat is a kids’ cookbook giveaway! The cookbook is called Red Light, Green Light, Eat Right by Joanna Dolgoff, MD.

Drum-role please…..

Our winner is Tammy! Congratulations, Tammy!

Thank you all for participating in this giveaway. I am planning many more giveaways in the near future so check back soon.

Tammy, I am sending you an email to get a mailing address for your new cookbook. For everyone else who would still love a copy of this book, you can get it on amazon.com or at Barnes and Noble (stores) and online.

Have a great day!

I spend a lot of time working with children and families on weight management and developing healthful eating habits and I am excited when I come across a cookbook for kids with healthy recipes! This is actually more than just a cookbook, it is also a guide for teaching children (and adults) how to make healthful food choices.

This book also teaches children about hunger and fullness which is a very important part of weight management! There are some awesome recipes in this cookbook to make with or for your children, grandchildren, nieces/nephews, cousins, etc.

I love the beautiful food photography too….

Snack ideas like….Frozen Yogurt Popsicles

Healthier treats like….”Green Light” Chocolate Chip Brownies

Breakfast ideas like….Breakfast Burritos

Enter to win a copy of this cookbook, “Red Light, Green Light, Eat Right” by Joanna Dolgoff, MD

To enter:

1. Leave a comment below this post before noon (EST), Monday, February 20, 2012.

2. Retweet this posting before noon (EST), Monday, February 20, 2012.

I will select a winner using random.org.

Thanks for participating! Have a great weekend.

It’s Friday! Treat day!

This week I give you 20 tasty treats (each 150 calories or less). As a general rule, I don’t spend much time counting calories or grams of fat, but I thought it would be fun to see what kind of treats you can get for 150 calories. It’s more than you might think!

20 Treats: 150 Calories or Less

1. Hot cocoa (8oz) with 2 tablespoons of mini marshmallows

2. York Peppermint Patty (1.4 oz)

3. Mini cupcake with frosting (1)

4. Fresh fruit salad (2 cups)

5. Popsicles (3-4)

6. Low-fat frozen yogurt (1/2 cup)

7. Caramel/toffee popcorn (2/3 cup)

8. Chocolate banana smoothie with shredded coconut (6 oz)

9. Fresh strawberries (1 cup) dipped in melted chocolate chips (1 oz)

10. Apple (1 medium) with peanut butter (1 tablespoon)

11. Brownie (2″ square)

12. Chocolate pudding (4 oz) with whipped cream (1 tablespoon)

13. Fig Newtons (2 cookies)

14. Graham cracker (1 sheet) with Nutella (1 tablespoon)

15. Mounds (dark chocolate/coconut bar) 2 mini snack size

16. Dunkin Donuts Munchkins (2)

17. Twizzlers (4 pieces)

18. Yogurt covered raisins (1/4 cup)

19. Chocolate Peanut M&Ms (1 oz)

20. Jell-O (1 cup, regular)

Wisdom to chew on: “You don’t need to count calories if you make every calorie count.” -Registered Dietitian, Corinne Goff

Winter can be a long and boring season for many kids (and parents) if you don’t find things to keep you busy and active. For this reason, I created a list of 10 fun things to do with kids during the winter. Check it out!

10 Fun Things To Do With Kids During Winter

1. Ice skating

I love winter sports and not just because I was a figure skater for many years. Snowboarding, skiing (downhill or x-country), hockey, snow-shoeing, etc. are excellent winter sports, but unfortunately, these sports can be expensive and require a lot of special equipment. Thankfully ice skating can be both fun and cheap. Many local rinks offer a free skate during the winter and the only thing you need to purchase is a skate rental (unless you have your own). Check in your area for local ice rinks.

2. Indoor swimming

What is the first thing most kids (and adults) want to do when they go to a hotel? That’s right! Check out the pool and go for a swim! Swimming indoors when there is snow on the ground for some reason is even more fun than swimming during other seasons. Check out a local YMCA for open swim times or look for a cheap rate on a hotel and spend the night on a mini-vacation.

3. Build something

Blocks, Legos, Lincoln Logs, it doesn’t really matter….kids love to build things! My brother and I used to stay busy for hours, days, weeks, building with Legos. The year we got the Lego pirate ship was probably one of the best years of my life.

4. Play a game

You know what they say, you’re never too young to learn to play poker (or Go-fish, Old Maid, Speed, Kings in the Corner, etc.) Side note – my brother and I almost got attacked by an angry mob of senior citizens at a retirement home in south Florida when we won $12 on a game of bingo. True story.

5. Cook something delicious

You don’t need a special reason to cook a meal for someone you love….but if you want such a reason, winter will do. Winter is a great time to share a delicious meal with family and friends!

6. Clean something

While cleaning may seem the opposite of fun for most children, I happen to know some children who can spend copious amounts of time cleaning, organizing, sorting, etc. I understand these children well because I was one of them. Frightening as that may seem, winter can be a great time to ask your kids to clean out their closet or under their beds.

7. Create a scrapbook/photobook

A few years ago I found boxes of old photos from the early 1900′s-1950′s in my grandparents’ basement. I have been meaning to sort through them and either frame them or create some sort of scrapbook with them. What better time to do this than on a snowy winter day? Another fun thing you can do with your kids is to research your family tree. Check out ancestry.com

8. Play with stuffed animals

Well, I have already revealed to you that I was obsessively clean as a child so why not also inform you that I had well over a dozen stuffed animals (each with it’s own name). I had so much fun playing with my stuffed animals and it was exponentially more fun when my mom or dad (or brother) would play stuffed animals with me! Kids love when you make believe with them.

9. Do an art project

Kids enjoy art projects whether it’s painting, drawing, coloring, knitting, etc. Check around the house for random objects that you could use for your art project. Another side note – when I was 6 years old I tried to make a sock puppet. I saw Mr. Rogers make one on his show. As I was cutting the eye holes for the sock puppet, I sliced off a huge chunk of skin on my knuckle. My dad then proceeded to made me a splint out of a popsicle stick. Moral of the story – always provide adult supervision when using sharp objects. Also, never attempt to make a sock puppet. Who wants a puppet made from an old sock, anyway?

10. Bake a special treat for family and friends

I’m not a huge fan of the kids + sugar combination, but every now and then you need a special treat. “Give your system a good jolt” as my friend Sue would say.

What do you like to do during the winter?

There are good reasons why pizza day is the day to buy lunch in elementary school. A good lunch can make your day a whole lot better. If that can be said about a cardboard crust and canned peaches imagine how good your day could be if you packed a decent lunch? Packing a healthy lunch does not need to be difficult. Below are 4 easy steps to help you quickly put together a healthy lunch for yourself, your children, spouse, etc.

Step #1 – Choose a fruit.

Oh I love fruit! So delicious, so portable, so good for you. Start by putting a serving of fruit in your lunchbag. Fruit is a great choice for a quick morning or afternoon snack. Some of my favorites include strawberries, cantaloupe, oranges, apples, and bananas (just kidding about the bananas). I like the idea of liking bananas, but I don’t really like bananas.

Step #2 – Choose a veggie.

If you are not already in the habit of bringing vegetable(s) with your lunch let me encourage you to start bringing some. Having a serving or two of vegetables with your lunch really helps to fill you up and takes the pressure off having to squeeze in 2-3 servings in the evening. Some of my favorites include: cucumbers, carrots, snow peas and ranch dip, cherry tomatoes, and sliced red, orange, and yellow peppers.

Step #3 – Choose an entree.

…preferably one with protein and whole grains. In general, protein (meat, fish, eggs, beans, nuts, etc.) and whole grains (whole wheat bread, brown rice, quinoa, etc.) will keep you feeling full much longer than refined carbohydrates (white bread, white rice, pasta, etc.). Below are some of my lunch favorites: hummus and pita, veggie & bean soup with whole wheat bread, ham, turkey and cheese roll-ups, 1/2 egg salad sandwich on whole wheat bread with sliced avocado, and leftovers from last night’s dinner.

Step #4 – Choose a snack (optional).

This part is really optional. If you have already had enough to eat you may not need an extra snack. Personally, I like to throw in a little something extra to have as a late afternoon snack. In general, I try to keep this extra snack between 100-150 calories. Some of my favorite snacks include chocolate pudding cups, vanilla Greek yogurt, popcorn, pretzels, and cookies!

What’s in your lunch bag?

I would like to introduce a new Friday series called End of the week Treat! I’m a firm believer that everyone needs a little treat at least once per week. So on Fridays I will be posting a whole bunch of good stuff…from recipes for sweets & treats, links for inspiration, giveaways, and who knows what else!

Today I showcase the blood orange. Kevin and I recently went to lunch with our friends Nate and Colin. At lunch, Colin ordered a blood orange soda (#5) which I had never tried.  I ordered one for myself and got hooked. I don’t drink a lot of soda but I may be willing to make an exception here. It’s difficult to find outside specialty stores in our area but it’s so fresh and delicious and worth every calorie.

Since our lunch a few weeks ago I have been fascinated with all things blood orange…and since we are in citrus season I thought it would be good to share some links for delicious, healthy, and inspiring recipes using blood oranges. Take a look.

All things blood orange…

#1 Blood Orange Creamsicles by The Family Kitchen

#2 Spinach Feta Blood Orange Salad by Joy The Baker

#3 Blood Orange Sorbet by David Lebovitz

#4 Wheatberry Salad with Mint, Roast Asparagus, and Blood Oranges by My Life Runs On Food

#5 San Pellegrino Aranciata Rossa

Thanks Kevin for designing the cute logo! I owe you big.

Enjoy the weekend!

I’ve been known to get downright mean when I don’t eat a snack. I know how important it is to eat snacks throughout the day, but I also know how difficult it can be to make a healthy choice when you don’t plan ahead and the only edible thing in sight is contained within a vending machine. For this reason, I created this quick and healthy snack guide. I would like to encourage you make time for at least 1 healthy snack each day. Snacks take the edge off, keep blood sugars stable, prevent overeating at meals, etc., etc., etc. Make your snack high in fiber and include some protein. This will keep you feeling full longer.

Here are some ideas…

#1 Cored sliced apples with peanut butter, oats, nuts, and chocolate chips

#2 Tofu spinach dip with raw veggies

#3 Low-fat cottage cheese with fruit spread and unsalted pretzels

#4 Tortilla chips and chunky salsa

#5 Raw veggies and ranch dip

#6 Chocolate pudding (Kozy Shack is my fav) and a banana (for dipping)

#7 Unsalted peanuts and raisins

#8 Graham crackers with light cream cheese and sliced red grapes

#9 Ants on a log (celery with peanut butter and raisins)

#10 Half of a peanut butter and jelly sandwich on whole wheat bread

#11 Small salad with light dressing

#12 Half of a tuna melt on whole wheat English muffin with cheddar cheese

#13 Homemade trail mix with Puffins cereal, nuts, dried fruit, dark chocolate chips

#14 Small bowl of bran flakes with 1% milk and blackberries

#15 One cup of Greek yogurt with sliced mango and a sprinkle of Grape Nuts

#16 Smoothie – mango with mango Greek yogurt and a splash of orange juice

#17 Two hard boiled eggs with Kashi crackers (salt and pepper and some hot sauce)

#18 Cheesestick and 1 cup of red grapes

#19 (Leftovers) Small veggie quesadilla with black beans, sweet potato, scallions, cheese, and (scrambled eggs – optional)

#20 Pineapple cilantro popsicles

My personal favorites….

#5 Raw veggies and ranch dressing

#13 Homemade trail mix with high fiber cereal, dried fruit, peanuts, pecans, and dark chocolate chips!

#1 Cored and sliced apples with peanut butter, chopped pecans, oats, and chocolate chips

#16 Fruit smoothie with frozen mango, mango Greek yogurt, and a dash of orange juice

#9 Ants on a log…still so good