Nutrition Transitions

Juice FEAST!

2012-02-07T18:59:00.000-08:00

A friend of mine challenged me to a 3-day juice cleanse, and I took her up on the offer! I figured it would be a great way to reset my system and cleanse my palate, as well as calm down some recent digestive issues. I've done the 3-week Clean Program in the past, and while this is much shorter, it involved drinking only fresh pressed vegetable and fruit juices. There are a few juice delivery services that ship via FedEx, but after hearing about the "juice lady" on the JohnJay and Rich morning radio show, I knew I needed to get in touch with Malynda Twitchell.

Malynda lives in the Phoenix area and juices all organic, raw produce in her super juicer every afternoon. She delivers these juice blends in glass mason jars tucked away in big white boxes. For people who choose to do only juice and no solid food, Malynda provides 4 4-quart jars - that's a gallon of juice daily! She offers different options for people who want to juice until dinner as well. For those of you who are wondering, Malynda charges $100 per day including delivery. This is pretty comparable to the Fed-ex delivered juice cleanses I found online, but I like working with Malynda because it's more fresh and local. When you think of the time and effort required to create a gallon of fresh juice per day from only organic produce, paying a pro is worth it. Malynda's working on a branding her juice under the name Akeso (meaning "healing goddess"); in the interim, contact her at veganperfection@gmail.com.

I believe that intermittent raw vegetable juicing can be a great way to give the digestive tract and vital organs a "break" while infusing the body with critical nutrients. While drinking only raw veggie juices long term does not provide enough protein/fat and certain nutrients, it can have wonderful therapeutic effects in the short-term. In fact, many practitioners have seen some remarkable results with juicing. However, I still believe that most people need some animal protein and fat in their diets, based on the research I have done and the experience of clients I have treated. If you want more information about the importance of animal proteins and fats, check out this great article by Dr. Ben Kim and this by Chet Day on Kim's website.

Juicing can also be a great way to add nutrients to your diet every day, even if you are eating a normal diet. You can purchase a juicer to juice at home, or you can buy juices through places like Whole Foods or other specialty stores. Make sure that if you make your own juice or choose your own flavor combination that you want your juice to be predominantly green veggie-based. You can add sweeter veggies and fruits such as beet, carrot, apple, or pear for flavor, but you will achieve maximum benefits when your juices are made up of mostly greens. If you have any questions about this, please contact me directly at megan@findyourtransition.com.

Caveat: if you have disordered eating or are a chronic dieter, I would not recommend this program. Those who regularly restrict certain foods or food groups for the purpose of weight loss may find that this type of regimen leads to food obsession, and potentially binging.

Below I have described my personal experience with this 3-day juice "feast."

Day 1

I woke up at 5:30 am to take my dogs on a walk. I was hungry when I awoke, so instead of grabbing a few teaspoons of almond butter or half a banana, I drank 16 oz of purified water with squeezed lemon.

Malynda dropped off the juice around 8:15 am to my office. The colors were beautiful! Juice flavors included 2 quarts of cucumber, celery, parsley and apple; 1 quart of carrot, beet and parsley; and 1 quart of jicama, carrot, apple and celery.

At first, I was pretty hungry, and while the juice tasted good, it didn't settle all that well. I didn't find myself craving it, and it made me feel cold. As the day went on, I was somewhat tired and lightheaded, but I continued to drink the juice and lots of water and ginger tea. My digestion was dramatically improved by lunch time. Surprisingly, I even had the energy to take a Karve class and go through Karve teacher training afterwards! I didn't enjoy the orange flavor because it was actually too sweet for me, but the beet juice and the green juice were delicious.

The most bothersome part of day 1 was having to use the bathroom every 45 minutes to pee! I was diuresing a lot of water. In fact, I shed over 4 pounds of water weight the first day. This is not why I did this cleanse, but it was interesting to see how much water my body was storing.

Nice Yogi Tea message of the day:

Day 2

I woke up pretty hungry and drank another big glass of pure water with lemon before my AM walk. Malynda dropped off two days' worth of juice, and since I didn't like the jicama carrot concoction, she actually swapped out a green juice for one of radio host Johnjay's jars.

Today was much easier; the juice seemed a lot more satisfying. I had 3 Vital Juice flavors (celery, cucumber, zucchini, apple, spinach) and 1 Satin Skin (carrot, apple, ginger). The Satin Skin was by far my favorite - the combo of carrot and apple sweetness with the bite of ginger was amazing!

I also had 2 Kombuchas (Trilogy flavor) and 1 raw coconut water, plus plenty of ginger tea and pure water. I did experience some GI discomfort in the afternoon, but that seemed to pass within an hour. I went to see my amazing acupuncturist Joshuah for an extremely relaxing session. He placed needles in "detox points"; they were certainly sensitive!

Day 3

My last day started out with a considerable amount of hunger on my morning walk. I realized that I should have listened more to my body and replenish some electrolytes (while improving my blood sugar) with some coconut water pre-walk; here's to knowing that for the future!

By the way, I have this in my office (thanks HN) and feel that it's a wonderful daily reminder of being proactive and making changes.
Because we switched out some of the sweeter juices with JohnJay, I had 3 Vital Juices and 1 Liver Mover today. I saved the liver mover for the afternoon, right before my Karve class and subsequent teacher training, for a little boost of energy. I was surprised at how much I loved each juice and how refreshing and good it tasted. I was craving it! I also felt very light - not bogged down by digesting something difficult.

Here's the Vital Juice:

And the Liver Mover:

I also had 2 kombuchas and 1 raw coconut water, plus tons of herbal tea and pure water. I found that the kombucha and coconut water really helped level out my blood sugar. All in all, I felt great today. I was actually very OK with drinking the juice, and although I was hungry at the beginning of the day, my hunger stabilized later on and I felt relatively satisfied.

Post Juice Feast

My friends and coworkers thought I would go crazy the first day after the cleanse and hit the cupcake store or burger stand big-time. However, I really wanted to ease my way back into eating the whole foods again and not let the last 3 days go to waste; after all, it was challenging and expensive! Thus, I loosely followed the principles outlined by Dr. Kim, although I did have a few beans with lunch and raw soaked cashews in the afternoon. Basically, the idea is that coming out of a juice fast you want to eat predominantly organic veggies and fruits, as well as some avocado, and continue to avoid animal products, alcohol, caffeine, sugars, soy, etc. Here's what I chose:

Breakfast -

1/2 avocado mixed with freshly squeezed lemon and lime juice (~ 1 T each) on top of microgreens and 1/2 Asian pear. (My intent was to have the whole pear, but I was satisfied after 1/2 half.)

It might not seem like it, but this was a very satisfying first meal post-cleanse! Normally I'd eat a bit of protein with breakfast, but for now this definitely hit the spot.

Ginger tea of the day; pretty apropos, no?

Snack -

I was hungry about 3 hours later and had the remaining half of my Asian pear topped with cinnamon. It literally tasted like candy.

Lunch -

Lunch was fun. The options were limitless at my local Whole Foods! I stopped by the juice bar to get what looks not so great but tasted delicious! Celery, cucumber, carrots, kale and ginger:

I chose a vegetarian squash soup and a big veggie salad with about 1/4 cup of kidney beans, topped with 1/3 avocado and some Bragg's olive oil based dressing:

The flavors were amazing! It's like my taste buds were going nuts. I've noticed after the 3 cleanses that I have done that they really change my taste preferences.

The soup was nice and warm, but with just a cup of it and 12 ounces of juice I definitely could not finish the salad:

This was my afternoon snack. I was looking forward to it for a few days; I had missed my Kale Krunch! (Stay tuned...next week I'll show you how to make your own at home!)

Dinner -

Leftovers! I had the rest of my veggie salad atop microgreens with additional avocado sliced on top and a dollop of olive oil-based hummus. It was so good, and I only could finish half of it.

Looks yummy, no?

What I learned:

1. Sometimes I just need more water when that stomach rumbling hits. The body often sends thirst signals as hunger. (I knew this, but I didn't apply it to myself apparently.)

2. I actually love juice now! I was somewhat averse to it before doing this cleanse, but now I adore it! I can't wait to make my own at home.

3. My favorite juice addition - by far - is ginger. I don't think I ever considered using it before, but it's delicious! Plus, it adds so many wonderful healing properties to the juice, and it's great for digestion.

4. I need to add even more veggies into my day. I already eat a lot of them, but this experience made me realize that I can be doing even better. It just made me feel so good and was tolerated so well on my system.

5. I actually like coconut water! Well, the raw kind at least... I used to think that coconut water tasted like feet, but for some reason it sat well with me during this experience.

A few things you should know:

1. This is not easy - at least at first. A lot of people can't handle the decreased blood sugar, cravings, and detox symptoms. There are certainly other ways to clean up your diet and rest your digestive system. Just get in touch with yours truly.

2. Your digestion - and bathroom habits - will change, but it's very individual. I would not do this if I had to be stuck in a room for hours on end, because I think I peed about every 45 minutes. If you want to know more about other habits, just ask; people have been surprisingly curious, I just don't want to post it for the world to see.

3. As I have said above, I would not recommend this to someone who is doing it primarily for weight loss or as a diet. That's not what it's for. Yes, you will likely lose weight, but again, a lot of it is water weight. Plus, if you have a strained food relationship, this could make you focus on food even more.

4. You might have more energy than you thought. I worked out all three days, and on days 1 and 3 I worked out for 2 hours. Now, these were not extremely cardio heavy workouts; nevertheless, I was surprised I could do it with relative ease. The only thing that changed was that I couldn't do many full push-ups in Karve.

5. If you are interested in more information, let me know. I always like to hear when people try something new that benefits their health and has the potential to change their habits going forward. Feel free to leave comments below!

Good luck!
*M*

Surviving Allergy Season

2012-01-27T13:33:00.000-08:00

I have lived with seasonal allergies ever since I moved to Arizona. In the beginning, I tried managing it with Claritin or Allegra, but sometimes these drugs would make me not feel myself. I also don't like being on pharmaceuticals over long periods of time and try to support the body with more "natural" solutions. Below are products I found to really work for me when used at different times of the year. I haven't had a sinus infection in over two years because of this routine, which is nothing short of a miracle given my history.

Remember, everyone is different - but this is what has worked for me. Check with your doctor before starting or stopping any medication or supplement.

1. Antronex by Standard Process

Antronex acts as a "natural" antihistamine in the body and is the one supplement I take every day. Histamine is released when tissue becomes damaged, inflamed, or is subjected to environmental stressors. Histamine contributes to the overall inflammatory cascade that contributes to disease over time, so it's important to manage your histamine levels as much as possible. Antronex is made up of bovine liver fat extract that has been researched since the 1920s for its liver supportive and blood filtering capabilities that help more quickly process histamines. Thus, it is liver supportive, which most medications are not.

I take 3 Antronex pills every morning during most of the year. The pills are pretty small and very easy to swallow. During the height of allergy season - spring and fall in Arizona - I take an additional 3 before bed. I notice a dramatic difference if I forget the Antronex, and it doesn't have the negative side effects of drowsiness or insomnia that other allergy medications can have.

You can purchase Antronex through a licensed health care provider such as myself or on Amazon.

2. GUNA Sinus Nasal Spray

If pollen and other irritants are really bad, I use GUNA Sinus Nasal Spray, a homeopathic remedy, to help keep the environment of my sinuses and nose healthy. I spray 2 spritzes into each nostril and wait a few minutes before blowing my nose. It seems to really help when used as needed.

3. Neti Pot with Tea Tree Oil

I have used a neti pot on and off for years. A neti pot looks like a small tea pot, and you pour the spout into one nostril to irrigate your sinuses. Periodic neti pot usage can help flush dirt, allergens (read: evil yellow pollen), pollutants, and bacteria-filled mucus from your nasal cavity. Typically, I would use the packets provided with the neti pot to create the flushing solution. (Note: you do not want to pour straight water into your nose because it will irritate the tissue even further if it does not contain salt.) My fantastic chiropractor Mark Force recommended the following neti pot solution that ups the ante a bit:

6 oz clean warm water (distilled or boiled - there are serious risks to using tap or unclean water)
1/4 tsp. Celtic sea salt (find at Whole Foods)
1-3 drops of tea tree oil (Whole Foods - start with one drop and work up)

The tea tree oil adds an additional antiseptic quality that helps flush out bacteria and other microbes that could be hanging out up there. You probably don't want to use the neti pot for months on end, but it's especially helpful during allergy season or when your sinuses are especially troublesome. I always use it after I've been out in a dusty area, like a baseball game or to ride horses. (OK, that was only once. But I did use a neti pot afterwards.)
4. Source Naturals Wellness Formula

Say you're really struggling with allergies and can start to tell that you're heading toward a sinus infection. You have pressure above or below your eyes, it is becoming harder to breathe, and you're starting to produce some not-so-pleasantly-colored mucus. If you can catch it in time, start taking 2-3 tablets of Wellness Formula right at the beginning of an infection. If it doesn't help you kick it, at least it might help shorten the duration.

I have had some fantastic personal and professional success with this product, which is a mishmash of multiple immune system supporting vitamins and herbs, and I keep it in my purse in case I start to feel "off." You don't want to take it long term, however, because some of the ingredients (e.g. echinacea) lose their effectiveness if taken regularly. Full disclosure: this stuff is chock full of garlic, so it has a pretty strong odor. I'd recommend taking it with a few hefty gulps of water and some food. You can buy it at Whole Foods, Sprouts, and other health food stores.

5. Fish Oil

One of the few supplements I recommend to almost everyone is fish oil. It helps reduce general inflammation, making it part of my daily preventive arsenal. Lately I have really been diggin' Nordic Naturals ProDHA 1000. It even tastes like strawberries! Take at least 2 capsules per day with food. If you don't like to take your fish oil as a pill, eat the real deal! Fatty fish such as salmon, tuna, and mackerel are the best way to get fish oil. Make sure to eat 3 5-6 oz servings per week of sustainable, low-PCB, low-mercury fish like wild caught salmon.

I hope I gave you a few ideas for preparing for one of the most beautiful - and troublesome! - times of the year, which is fast approaching! What are your allergy remedies? Leave a comment below!

*M*

(Healthy) Crockpot Indian Butter Chicken

2012-01-14T13:58:00.001-08:00

A even busier schedule calls for some creativity and serious crock-potting in the kitchen. This recipe, found on "A Year of Slow Cooking", was super simple to make and definitely delicious. Make sure to use organic pasture butter whenever you can. It's high in conjugated linoleic acid (CLA's), making it healthier than butter from cows who eat grain.

This recipe is also great prepped ahead of time, refrigerated overnight, and placed on the crockpot the next morning. I hope you enjoy as much as we did! By the way, if you're cooking for men-folk...this one gets double thumb's up! Our good friend Dave is living with us for a few months as he starts his new career as a pharmacist (he just moved out here from LA). I made this for both him and my husband, and they were both fans.

Don't be afraid of these spices if you've never cooked Indian food before. They're great investments for your pantry and can be used in tons of recipes, plus they smell great and have some wonderful health benefits. Garam masala, a combination of cardamom, cinnamon, coriander, cumin, and black pepper packs an anti-inflammatory punch, and both curry and ginger may have cancer-preventive properties. I used ground cardamom to taste instead of cardamom pods, and I easily found garam masala at Whole Foods. They were about $5 or $6 each.

Ingredients:
2 pounds boneless skinless chicken thighs - go organic!
1 onion, sliced
6 garlic cloves, chopped
4 T butter (organic pasture butter from Whole Foods)
15 cardamom pods (sewn together!)
2 tsp curry
1/2 tsp cayenne pepper
2 tsp garam masala
1/2 tsp ground ginger
1 can coconut milk (I used light)
1 can (6 oz) tomato paste
2 T lemon juice
1 cup plain yogurt - I used organic plain nonfat Greek

Instructions: Assemble ingredients:

Use a 5 quart or larger crockpot. Carefully sew together the cardamom pods using a needle and thread (if using). You can put them in a little cheese cloth bundle, instead, if you have that in the house.

Put chicken in crockpot, and add onion, garlic, and all of the dry spices.

Plop in the butter and tomato paste.

Add lemon juice and coconut milk. (If you're prepping this the night before, add the lemon juice and coconut just before you put it on the crockpot.) Cover and cook on low for 8 hours, or high for 4. The chicken should shred easily with 2 forks when fully cooked. Stir in plain yogurt 15 minutes before serving. Discard cardamom pods.

Salt to taste, serve with brown basmati rice, veggies of your liking, and even some lentils cooked with onion and garlic. You can use the extra sauce as a topping for the vegetables.

Enjoy!

*M*

New Year, Big Changes

2012-01-08T20:19:00.000-08:00

Image courtesy of Karve Studio

Sometimes you can "just tell" what's ahead of you, and I can "just tell" that 2012 will be the year of big changes. The first change starts tomorrow night: I'm going to start Karve teacher training! I have been working with Karve studio as their dietitian for almost three years and now take a class 4-6 days per week. I absolutely adore Karve's safe and extremely effective method that uses a ballet barre and integrates pilates, dance, and basic gym moves. Each class leaves me sore and stretched out, and even though I have been doing it for quite a while, I never get bored (or hit a plateau). It seems like teaching is the next logical step, and with the opening of the new North Scottsdale studio - less than a mile from my office - there is a great need for new instructors. I feel so blessed to be included in this class of training teachers and can't wait to meet new friends and learn how to share the method I love so much with others.

This is me during my most recent nutrition seminar at Karve Scottsdale:

With this new change comes another. Since I will be training every Monday and Wednesday night for 12+ weeks, I will be experimenting less in the kitchen and might not be blogging as often. However, if there's a topic or recipe you're really interested in seeing, please let me know! Adding Karve teacher training to an already full schedule (day job, nutrition consulting business, workout schedule, family and social life) means that something has to give - and God willing it won't be my sanity or free time.

It's important to do what you love and make time for things that are important to you. I believe more each day that happiness and fulfillment are above all else when it comes to my work life. May 2012 bring you clarity, satisfaction, and positive change.

*M*

Happy Holidays 2011

2011-12-19T07:16:00.000-08:00

Happy holidays! We often show love to each other and celebrate with food, and this year was all about the goodies! None of these are particularly "healthy" options - though the cookies are technically gluten-free - but this is where balance comes in. "Play" foods are important for us too!

I wanted to make a platter for my office and one for my husband's coworkers, since he just started at his new job (and let's face it: chocolate helps make friends). I also put a few of each treat in little grey felt "buckets" purchased from Target, each adorned with star-shaped cookie cutters. Check out the photos - and recipes - below!

For Greg's office:

For my office:

For my neighbors - aren't these little ($1) buckets cute?

To check out the gluten-free peanut butter chocolate chunk cookie recipe, go here. Instead of stuffing them with regular or small Reese's peanut butter cups, I used the teeny Trader Joe's chocolate PB cups mixed into the batter, plus chunks of dark chocolate cut straight from the bar.

No-bake Peanut Butter Oatmeal Cookies with Chocolate Drizzle

Ingredients:

2 cups sugar

1 stick butter

1/2 cup milk

1 cup peanut butter

1 tablespoon vanilla

3 cups oatmeal

Melted dark chocolate, optional

Directions:

In a heavy saucepan bring to a boil the sugar, butter and milk. Let boil for 1 minute then add peanut butter, vanilla and oatmeal. Spread the mixture on a greased baking dish and let cool. Once cool, drizzle with melted dark chocolate. (Adapted from Food Network.)

I forgot a picture, so use your imagination!

Magic Bars

My husband is obsessed with Magic Bars. Of course, he calls them 7-layer bars; however, everywhere I go they're called Magic Bars, and technically they do not have 7 layers, so obviously I'm in the right.

Ingredients:

1/2 cup butter
1 1/2 cups graham cracker crumbs
14 ounces sweetened condensed milk
1 bag semisweet chocolate chips
1 bag butterscotch chips
3 1/2 ounces coconut flakes
1 cup chopped walnuts

Instructions:

Preheat oven to 350 F. (325 F. for glass dish.) In 13x9-inch baking pan, melt butter in oven. Sprinkle crumbs over butter; pour condensed milk evenly over crumbs. Top evenly with remaining ingredients; press down firmly. Bake 25 to 30 minutes or until lightly browned. Cool thoroughly before cutting. Store loosely covered at room temperature. Makes 24 bars. (Adapted from Cooks.com.)

Happy holidays from our (crazy) little home to yours!

Photo - Jessica Flecky, Flecky Fotography
Card - Rachel Harding, Just Us Three

*M*

The Truth About Healthy Holiday Eating

2011-12-12T18:28:00.000-08:00

I always expect my consulting business to die down around December. Who wants to talk about nutrition during this time of year? Surprisingly enough, every year I get a slew of new clients who really want the added support and encouragement that a dietitian can offer during the stressful, and usually food-focused holiday season. Inevitably, we talk about how to handle holiday parties, family gatherings, and mall food courts. As fun and festive as these eating experiences can be, they tend induce a great deal of anxiety about overindulgence and weight gain.

Instead of offering my own suggestions, I'm going to share some of my favorite tips from the mindful eating experts. They might not be quite what you expect...so follow along!

1. Michelle May, MD, "Am I Hungry?" - "Rewrite Those Ridiculous 'How to Prevent Weight Gain Articles'"

I love Dr. May's approach to listening to your body and giving it what it really needs. Here's what she says about the typical holiday eating articles: "The onslaught has begun... I'm not talking about the holiday shopping frenzy, the incessant Christmas music (Winter Wonderland is particularly annoying here in Phoenix), or even the delicious food everywhere (for that I'm grateful). I'm talking about the onslaught of "How to Prevent Holiday Weight Gain" stories. Perhaps you recognize their formula:

Cheery opening + Fear mongering + Clever strategies =
"Newsworthy" story to attract fearful/hopeful eyeballs

I’ve already seen, read, and been interviewed for dozens of these stories this year. An online search for "prevent holiday weight gain" turned up 50 million entries. If you read one article every minute, it would take you 96 years to read them all - except that the number of articles would continue to explode while you were reading them!

These stories pop up on a rotating basis: New Year's, Super Bowl Parties, Getting Ready for Swim Suit Season, etc., and most follow a similar formula. (A notable exception during the Thanksgiving onslaught was this Huffington Post article quoting my friend Evelyn Tribole, co-author of Intuitive Eating.)

These stories must sell because they are often the teasers for the news (is this really NEWs?) and displayed prominently on the cover of magazines, ironically next to "Simple Sinfully Sumptuous Sugar Cookies." The stories go something like this (I couldn't resist reading between the lines):

Eat before you go to a party so you won’t be tempted by all the goodies. (Really??? Do you also recommend maxing out your credit cards before you go Christmas shopping?)
Wear tight clothing to the party to prevent yourself from overeating. (Feeling uncomfortable and self-conscious is a small price to pay to prevent yourself from enjoying your favorite food.)
Drink seltzer water with a squeeze of lime in place of eggnog with rum. (I don’t know many people who love eggnog, but for those who do, this is like recommending crunching on carrots when you love potato chips.)
Hold a glass and a plate so it’s impossible to eat. (You’ll look ridiculous trying to nibble off a rolling meatball or sneaking slurps from the side of your cheesecake.)
Schedule a session with your personal trainer the next morning to burn off any extra calories that slipped by your radar. (The punishment must fit the crime.)"

Copyright © 2004-2011, Michelle May, M.D. All Rights Reserved.

Dr. May points out that so many of us punish ourselves for eating rich or less healthy foods, but this only causes us to restrict, feel deprived, and crave them even more. A more sane (and less punitive) approach would be to listen to our bodies, really enjoy those "special" foods at parties and family gatherings, and really take care of ourselves during this busy time. Here are Dr. May's tips for surviving the holidays:

"Trust your body wisdom. Tune into your signals of hunger and satiety to guide your eating before, during, and after the party. Being either famished or already full when you arrive sets you up for being uncomfortably full when you leave.
Treat yourself to pleasures besides food. Choose clothing that is beautiful, flattering, and comfortable so you feel and project your best.
Eat (and drink) what you really love. And skip anything that isn’t fabulous! The first few bites are for flavor, the rest are for fuel. (After the first few delicious bites, the flavor begins to fade anyway so you're just eating a memory.)
Love what you eat. Sensuously savor one small bite at a time, appreciating the appearance, aromas, flavors, and textures of your favorite foods as you eat them.
Practice extreme self-care. Choose activities that are the most meaningful to you, stay active and schedule down-time to relax and enjoy the holidays! (For one of {Michelle's} favorite articles on this topic, check out {her} new blog, DiabetesandMindfulEating.com)"

2. Elyse Resch, MS, RD, FADA and Evelyn Tribole, MS, RD, Intuitive Eating - "Intuitive Eater's Holiday Bill of Rights"

I participated in supervision under Elyse during grad school to become an Intuitive Eating counselor. Elyse and Evelyn's gentle approach to listening to your body, eating foods you enjoy, and honoring hunger and fullness changed me from a chronic dieter to a mindful eater about 5 years ago, and I am so grateful for their insight and guidance. I really miss seeing Elyse on a regular basis, but thankfully I honor her and Evelyn's philosophy her every time I work with a client.

Below is the Intuitive Eater's Holiday Bill of Rights:

1. "You have the right to savor your meal, without cajoling or judgment, and without discussion of calories eaten or the amount of exercise needed to burn off said calories.

2. You have the right to enjoy second servings without apology.

3. You have the right to honor your fullness, even if that means saying "no thank you" to dessert or a second helping of food.

4. It is not your responsibility to make someone happy by overeating, even if it took hours to prepare a specialty holiday dish.

5. You have the right to say, "No thank you," without explanation, when offered more food.

6. You have the right to stick to your original answer of "no", even if you are asked multiple times. Just calmly and politely repeat "No, thank you, really."

7. You have the right to eat pumpkin pie for breakfast.

Remember, no one, except for you, knows how you feel, both emotionally and physically. Only you can be the expert of your body, which requires inner attunement, rather than the external, well-meaning, suggestions from family."

3. Karin Kratina and Amy Tuttle, Nourishing Connections - "Holiday Season Self-care Strategies" (from their "Stay Attuned e-zine", December 2009)

Check out the Nourishing Connections website to sign up for their e-zine, which offers great mindful eating tips and insight.

"Through the holidays, we may find ourselves wanting to use food after spending time - good and bad - with family or friends. Pausing for a moment to tune into our feelings and the reasons for our emotional eating will help us figure out how to take care of ourselves differently at the next get-together. In spite of (or because of) being in the midst of family and friends, we may have felt alone, or invisible, or taken advantage of. Or perhaps we had a wonderful time, and afterwards, we were hungering for more. Just as we practice tuning into our basic needs related to hunger signals and food preferences before and after eating, we can practice tuning into our emotional needs and wants before and after holiday gatherings. Being attuned to our needs and wants helps us to make nourishing connections and avoid depleting experiences. With a little self-care strategizing, we will be able to lessen our emotional eating after holiday gatherings arriving home satisfied and content.

Stay Attuned Tip

Think back to the last time you needed to use food after a holiday get-together. What were you feeling that led up to eating? In what ways did the food help with your feelings? Without judgment, write down some of the reasons you used food. Before each gathering this season, ask yourself: What do I want to experience or not experience at this gathering, with this group of people? What am I hungry for? Is what I want available from this crowd? From one person or others among the crowd? Who? If what I want or need is available, what gets in the way of my going after it? Will there be someone there who could affect my experience and undermine my satisfaction? Who is it? What can I do about that? Who in this crowd are my safe, nourishing people? Ask yourself, how much do I need and want of: Connection? If I have a good time with friends or family, yet I'm hungering for more afterwards, what will I do to manage these left-over feelings? Being polite and "nice"? What do I do that is nice but turns into selflessness? Cleaning up? Allowing myself to get stuck talking to a draining person? Spending more on gifts than my budget allows. Why do I give too much to others and not give enough to myself? How much is enough? To clean up? To listen to someone? To spend? What about quiet time? Pie? Alcohol? How much is enough? How much is too much?"

© Copyright 2009. Dr. Karin Kratina and Amy Tuttle. All rights reserved.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

We only have a few weeks left of the holiday season. May you share laughs, love, and wonderful food with your family and friends.

*M*

Pasture-raised Turkey

2011-11-29T14:54:00.000-08:00

I hope you had a delicious and family- or friend-filled Thanksgiving! This year, our turkey was the most delicious I had ever eaten, and I am confident it is because the turkey was raised exactly as it should be - free-range, on a pasture, and organically. It was delivered on our doorstep a few days before Thanksgiving from Rockhouse Cattle Company, and we all agreed that it was top notch.

See, when animals eat what they're meant to eat (as in only grass for cows), their muscle and fat makeup is much different. Grass-fed beef is much higher in conjugated linoleic acid and omega-3 fatty acids, both of which have been shown to have anti-inflammatory effects. Furthermore, these ranching practices are much more humane, as the animals are not penned into small spaces.

We cooked this baby seasoned with sea salt, rubbed with organic butter, and stuffed with carrots and celery. Instead of cooking it in a plastic bag (ick!), we left it uncovered and basted regularly until it had an internal temperature of 185 and was golden brown on the outside - per instructions from my mother-in-law Chris.

Of course, I completely forgot to take photos of the turkey before we carved it, but here are a few shots post-knife.

*M*

Thankful for What Keeps Me Healthy

2011-11-20T14:43:00.000-08:00

"Make it a habit to tell people thank you.
To express your appreciation,
sincerely and without the expectation of anything in return.
Truly appreciate those around you,
and you'll soon find many others around you.
Truly appreciate life, and you'll find that you have more of it."
- Ralph Marston

In honor of Thanksgiving (4 days! 4 days!), I have decided to share what I am thankful for that helps keep me healthy. Hopefully this Thanksgiving week allows you time to reflect on all the blessings in your life.

1. Beautiful, organic, tasty food - and delicious "play" food as well. I am so lucky to have access to fresh, locally grown produce, organic and grass-fed meats, whole grains, and raw, organic dairy. I am also grateful for the beef and brie half sandwich I enjoyed at Bison Witches last night. Eating healthfully is a balance, and while it's so important to fill our plates with vibrant colors and real ingredients, it's also important to indulge in food that's just good for the soul.

As you approach the biggest eating holiday of the year, remember that Thanksgiving is an opportunity to be with family and friends and to share good food (and drink!), not a day to be anxious about calories or fat grams. That kind of extreme thinking will cause you to eat until you're stuffed and uncomfortable. Instead, how about this approach: fill your plate with your favorite foods, making sure to get plenty of variety, and eat until your body tells you it is time to stop. You can always enjoy more turkey, stuffing, or pie on Friday.

If you want to learn more about how to get off the crazy diet roller coaster, check out Intuitive Eating or Nourishing Connections - or contact me through my website.

I'm also so grateful to have a stocked pantry and food in my tummy every day. For so many people, getting enough food is a daily struggle. Whenever I feel discouraged or stressed, I remember that I always have a roof over my head, clothes on my back, and good food on the table.

2. Local farmers and ranchers. I adore farmers' markets. I am so grateful that I live in a state where they are open year-round, and I love getting to know the growers of my food. This year is especially wonderful because Rockhouse Cattle Company, from whom I buy my organic grass-fed beef at the North Scottsdale Farmers Market, decided to raise free range, organically grown turkeys for Thanksgiving. These turkeys are not raised with any antibiotics or other drugs, and they're not given any commercial feed. The best part? Rockhouse is delivering the turkey to my door this week!

3. Karve. I have been doing seminars for Karve Studio in Scottsdale and k Pilates in Mesa for 2 1/2 years now, and I work out at the Scottsdale studio at least 4-5 times per week. It's one workout that never gets easy, and it's actually fun to do! I look forward to every class. The instructors are wonderful, the music is motivating, and I feel lucky to have become friends with so many of the wonderful women there. It's like no workout you have ever done, and I promise if you check it out you will love it too! It has definitely changed my body, but more importantly, I'm stronger and more athletic than ever. The owner, Kendra Jordan, has created something truly special. I'm extremely excited for the North Scottsdale location to open in 2012!

(Photo courtesy of Karve Studio's Facebook page)

4. Massage Envy. Anyone who knows me knows that I try to do a bit too much in not quite enough time. I have been like this my whole life, and while I have been blessed with a lot of wonderful experiences and successes, it has also made me pretty high strung and not very good at relaxing. That's why I get a massage every month at Massage Envy. Since I have been a member for so long I only pay 39 bucks - 39 bucks!! - for a great massage from my man Pedro. He's really good at pinpointing pressure points and sore muscles that need some help (see #3, above), and I always feel incredibly relaxed when I leave. It's hard for me to sit still for a whole hour, but this monthly practice is helping me get better at learning how to relax. Woosah.

5. Great kitchen gadgets. Cooking is much easier when you have the right tools. I tell all of my clients that if they buy anything for their kitchen, they might want to consider a few really good knives, a crockpot, stainless steel pots and pans, and a toaster oven. Today's toaster ovens allow for multiple functions (bake, toast, warm, "pizza," etc.), and I love how I can make a quick dinner for 2 without heating up my whole kitchen.

6. Whole Living Magazine. I love Whole Living, a Martha Stewart publication stuffed with great recipes, workout ideas, and tips for balancing work, family, friends, and the stresses that come with them. I look forward to leafing through each beautiful page every month, and I have learned some great ideas that work well for myself and my clients. Check it out - they usually have great subscription deals this time of year.

7. My "children" and our daily walks. Greg and I are 100% obsessed with our mutts, Wanda and Waldo. These "angels" fell into our lives in April of 2008 and have brought joy, laughter, and companionship for almost 4 years. They are half Golden Retriever, half Australian shepherd mixes from the same litter, and I take them on 50-60 minute walks. Every. Day. Well, technically we joke that they are "W-O-Ks" (Wanda and Waldo speak). I rarely get away with missing a walk, because Mr. Man and Wanda Cow are on top of me as early as 4:45 AM, reminding me of my responsibility.

Waldo on the left, Wanda on the right

This daily routine is great, however, because it forces me to get out into the fresh air and enjoy our (often dark) neighborhood we work so hard to live in. We have met many a pooch and owner on our route, and we're always rosy-cheeked (or panting) when we return.

8. Like-minded dietitians and my clients. Food and nutrition can be very polarizing, and those of us who are open-minded to a more holistic approach are often the minority within the traditional "registered dietitian" realm. That's why I'm so grateful for strong, creative, and passionate RDs like Maya Nahra, Alisha Chasey, and Kathleen Bundy. Thank you for encouraging me to think outside the box.

I am grateful for the men and women who trust me to help them with their nutrition needs. Eating isn't just about food; it can be very complicated can be influenced by feelings of self-worth, family dynamics, and life stress. My clients share some of their most raw emotions with me, and I am grateful that they allow me to help them grow and change before my eyes.

9. Acupuncture. I have a few very important men in my life, and one of them is named Joshuah. Dr. Joshuah Kim is my acupuncturist and one of the most talented, kind, and compassionate practitioners I have ever met. His practice, Holy Hill Acupuncture in South Scottsdale, treats patients with a variety of maladies, but a lot of people see him because he helps them maintain good health. Joshuah takes my health very seriously and feels responsible when I don't feel well (a traditional Korean medical mindset that is much different than ours). He was trained as a physician in Korea and has helped many of my family, friends, clients, and coworkers. With his help, I have gone from being in constant pain to feeling great, and I will probably see him until he decides to stop practicing...or until he gets sick of me!

This is Joshuah. Yup, he's amazing.

10. Friends and family, of course! I value health so much because it allows me to enjoy my time spent with family and friends and to be there for them when I am needed. Plus, we are healthier when we foster meaningful friendships. I have been blessed with some really special people in my life, and I try to tell them - and show them - how much I love them as often as I can. Thank you for making my life and work meaningful.

Our wedding - February 21, 2009

FBR Open Brunch - February 2011

28th Birthday Taco Night - May 2011

The McNamees - April 2011

The Hammers/Sims/McNamees at my sister's wedding - July 2011

My little family :)

May you give thanks for that which keeps you healthy and happy this week.

*M*

Beer-battered Fish Tacos

2011-11-13T16:42:00.001-08:00

I'm always on the lookout for healthy taco recipes, and I have to say this one from Eatingwell.com really hits the spot. As always, I adapted it to suit my nutrition and ingredient preferences. The batter fell off the fish a little more than I would have liked, but I just scraped it up and piled it in the taco - same taste, right? I loved that I was able to use up some thawed tilapia that had been on sale at Whole Foods and was waiting in the freezer for a few weeks.

Note - I did not make the salsa; instead, I put together a simple taco sauce using organic sour cream and safflower mayo, adapted from this recipe on SoupAddict.com. I used pre-made salsa to top the tacos as well.

This recipe was a big hit in our house. Serve these babies piled high with shredded cabbage and enjoy with a side of black "refried" beans for a simple, healthy comfort food!

Ingredients:

Sauce:

1/2 cup sour cream or Greek yogurt

1/2 cup safflower mayonnaise

Juice of 1 lime

1/2 tsp. cumin

1/2 tsp. coriander

1/2 tsp. dill

1/2 tsp. oregano

1 tsp. ground garlic

Cholula, to taste

Sea salt, to taste

Tacos:

3 T. whole wheat flour

1/8 tsp. ground cumin

1/8 tsp. sea salt

1/8 tsp. cayenne pepper, or to taste

1/3 cup beer (I only had Bud Light - surprise, surprise)

12 ounces tilapia fillet, cut crosswise into 1-inch wide strips

2 tsp. organic pasture butter

4 whole wheat tortillas, warmed

Jarred or fresh salsa

Shredded cabbage

Instructions:

Combine all ingredients for sauce and season with Cholula to taste. Cover and refrigerate. This sauce can be made 1-2 days in advance.

Combine flour, cumin, salt and cayenne in a medium bowl.

Whisk in beer to create a batter. (Can you tell I get really excited whenever I get to cook with beer - or wine, for that matter?)

Coat tilapia pieces in batter. Heat butter in a large skillet over medium-high heat.

Letting excess batter drip back into the bowl, add the fish to the pan; cook until crispy and golden, 2-3 minutes per side.

Serve the fish in a tortilla topped with salsa, shredded cabbage, and the taco sauce.

(We also enjoyed it with Trader Joe's vegetable flaxseed chips and homemade guacamole!)

Enjoy!

*M*

Spaghetti Squash, Ricotta and Meatball Bake

2011-10-30T16:08:00.000-07:00

Fall is the season of squash, and I'm always looking for an excuse to cook with it. Spaghetti squash is especially fun because it has a pasta-like texture and offers a healthy - and gluten-free - substitution that's nutrient-packed and tasty. It is also great for kids because it has a fun yet mild consistency that will help boost their vegetable quota for the day.

This recipe was inspired by a post from Big Girl Small Kitchen sent to me by my best friend. I expanded upon it by adding homemade grass-fed beef meatballs and sauteed mushrooms, and I modified the process. You can also use turkey meatballs or add a vegetarian protein source using canellini beans. My husband really liked it and said that he didn't miss the pasta!

In honor of Halloween and this year's nutrition-inspired costume, here's a shot of me as "grass-fed beef":

By the way, to make the meatballs I use a recipe I made up myself:

3 lb grassfed beef (I get mine at the North Scottsdale Farmers Market)

Homemade breadcrumbs (sprinkle olive oil over Ezekiel or other whole grain or gluten-free bread and add garlic powder; toast in a toaster oven until dark and pulse in a food processor to make crumbs)

1 organic egg

1/2 cup raw parmesan shavings

Garlic powder

1 bunch fresh parsley, chopped

Sea salt and pepper

Combine all ingredients and roll into 1-inch balls. Bake on a baking sheet at 350 degrees for 12-15 minutes or until lightly browned. This recipe made about 50 meatballs, and I froze most of them for a future recipe.

Spaghetti Squash, Ricotta and Meatball Bake

Ingredients:

1 spaghetti squash (4-5 lb)

2 teaspoons olive oil

12 ounces mushrooms, sliced

1 cup organic marinara sauce, divided

3/4 cup ricotta cheese, divided

Grass-fed beef meatballs (12-15)

3/4 cup grated parmesan cheese

Instructions:

Rinse the squash and cut in half length-wise.

Use an ice cream scooper to remove and discard the seeds.

Sprinkle with salt and pepper and place on a baking sheet, flesh-side down.

Bake at 375 degrees for about 45 minutes, or until the skins have darkened on the edges.

While the squash is baking, heat olive oil in a pan and add garlic. Sautee the mushrooms until cooked through.

When the squash has finished baking, remove from the oven and let cool for 15-20 minutes. (Seriously, how pretty and delicious does this look?! I wanted to eat it plain, right then and there.)

Use a fork to scrape the flesh into a bowl.

Set into a strainer to remove some of the liquid.

Using a clean paper towel, squeeze the squash to remove as much liquid as you can. Nobody wants a soggy meal.

Place the squash in a mixing bowl and add 1/2 cups marinara sauce and 1/2 cup ricotta. (This is where you can play with spices too, such as oregano, additional garlic, or even a little rosemary.)

Pour the mixture into a 9x9 baking dish. Layer with meatballs, and then top with mushrooms and the other half of the marinara sauce.

Sprinkle with parmesan cheese and small dabs of ricotta.

Bake for 35-40 minutes at 375, or until the top is browned.

Enjoy with some roasted vegetables or a crisp green salad and a nice glass of cabernet! This recipe made about 6 servings.

Enjoy!

*M*

Crockpot Autumn Chicken Sausage Casserole

2011-10-23T15:08:00.000-07:00

This time of year - despite the still lingering freakishly high temperatures - I'm craving a taste of fall. This awesome crockpot recipe adapted from "A Year of Slow Cooking" tastes like autumn in a bowl, and it's also packed full of healthy veggies and fruit, gluten-free whole grains, and lean protein. Pair it with some roasted brussel sprouts with bacon and walnuts (I used pecans) for a delightful dinner any time of the year.

I put all ingredients in the slow cooker pot the night before and popped it on the crock pot heating element the next morning. It was wonderful coming home that night to a house filled with cinnamon and spice. One caveat - because of this, I had to add significantly more liquid (see ingredient note below). I also added more carrots, apples, and onions than in the recipe, and I used celery and a can of black beans as well. Additionally, I didn't have allspice, so I used cinnamon, nutmeg, pepper, and cloves.

This made 6 servings plus about 4 servings to freeze, so it was very economical for us. I can't wait to have the reheated-from-frozen servings next week!

Ingredients:

1 pound sausage (I used apple chicken sausage, 1 1/2 lb)
1 large, or 2 small apples, chopped (no need to peel - I used 2 large)
1 yellow onion, chopped (I used 2)
1/2 cup chopped carrots (I used 1 1/2 cups)
1 cup chopped celery

3 cups already cooked long-grain brown rice

1 can black beans, rinsed
1/2 cup raisins
1 T dried parsley flakes
1 T brown sugar (I used a dash of stevia)
1/2 tsp allspice (I used cinnamon, nutmeg, cloves, and pepper)
1/2 tsp cinnamon
1/4 tsp black pepper
1/3 cup chicken broth or water (I used 1 1/2 cups - 1 cup the night before and 1/2 the day of; you might need more or less, so make sure to check it a few hours into cooking)

Instructions:

Assemble ingredients. If you're using uncooked sausage, brown it in a skillet first.

Dump all the ingredients into the crock, and stir well.

The black beans add a nice texture and consistency, plus extra fiber and protein. If you want to make this dish vegan, eliminate the chicken sausage and use vegetable broth or water instead of chicken broth.

Yummy spices:

Cover and cook on low for 5-7 hours, or on high for 3-4. You're really only heating through, and allowing the vegetables to soften.

This will not stick together like a gloppy casserole; it has the consistency of fried rice. Use bowls to serve rather than plates.

Look at this awesome brussel sprout side dish too!

See? Fall in a bowl!

Enjoy!

*M*

Prepping for Pregnancy - What to Eat

2011-10-13T15:14:00.001-07:00

Greg and I have been to 19 weddings in the last 3 years. You know what that means - many of our friends are starting to think about having kids (or are well on their way), and as the only dietitian in the group, I get a lot of questions about what to eat prior to conception. A lot of the recommendations I post below actually apply to women once they get pregnant as well, although the needs of a pregnant woman are slightly different. I suppose I'll reserve that information for another post.

Nutrition prior to conception - and of course, during pregnancy - is crucial. Think about it: a baby starts out as only a few cells in a "soup" of hormones and chemicals within a woman's body. Optimizing nutrition status before you're pregnant gives your peanut her best shot at health. This is also not a time to stress about every little bite or worry about eating "perfectly," as this kind of thinking can be destructive. I advocate for a nice, happy medium between general awareness of what is important in getting pregnant and maintaining sanity.

The recommendations below are general and do not necessarily apply to everyone. If you or someone you know is thinking about becoming pregnant and needs some nutrition help, send them my way! Dietitians are trained in maternal, infant, and child nutrition and even do clinical rotations with high risk populations. Furthermore, in my first full-time position after grad school for WIC (a federal nutrition program for low-income women, infants, and children), I spent a lot of time working on nutrition education policy and counseling for this population.

1. Normalize your body weight - and stop dieting. Really.

Many women in their 20s and 30s live on a diet roller coaster, where they're either "on" or they're "off." Subsequently, their weight can fluctuate, and during dieting times they may be restricting calories and even entire food groups. While research suggests that women with very high or low BMIs have trouble conceiving, I usually suggest that my clients focus less on the number and more on the behaviors. Are they eating when they are hungry and stopping when they are full? Do they eat a balance of healthy and "play" foods, instead of only healthy foods when they're being "good" and mostly play foods when they're being "bad"? When we normalize our eating patterns and start following a more "intuitive eating" approach, our weight falls where it should, and our body recognizes that it will get the nutrients it needs. This not only saves our sanity but improves the likelihood of conceiving.

Furthermore, it's important to remember that your eating issues, if unresolved, could be passed on to your children. It's important to address them now, before you hardly have time to take a shower!

2. Focus on key nutrients.

Certain nutrients are especially important when trying to conceive. In an ideal world, we would all have sufficient intake of a variety of foods and would not fall short on any particular nutrient. However, it is likely that you need a little help with one or more nutrient listed below.

- Folic acid. Folic acid (or folate), a B vitamin, has been shown to be important in preventing neural tube defects such as spina bifida (when the spinal cord does not fully close) and anencephaly (when the brain doesn't fully form) in infants. Neural tube defects occur in over 3,000 babies a year, yet adequate folic acid levels could prevent as many as 70% of these cases. Unfortunately, the most critical time in neural tube development is in the first few weeks of pregnancy, when most women don't even know they are pregnant. What's worse is that many women do not understand the importance of this critical nutrient prior to getting pregnant. In fact, according to the March of Dimes, every woman of child bearing age should take some form of folic acid supplement.

Folate can also be found in foods like spinach, broccoli, asparagus, lentils, and fortified orange juice and cereals. You might see it on the label of your favorite white bread, as manufacturers are required to enrich processed grains when they strip naturally occurring folate from the seed to make white flour.

Bottom line: if you're a women who could potentially become pregnant, take a multivitamin or prenatal vitamin that contains 400 micrograms of folic acid. Make sure to check the label - you do not want ingredients like high fructose corn syrup, hydrogenated oils, soy oil, or artificial colors or flavors. I usually recommend professional products like Innate Response (for a multi) and Thorne Basic Prenatal. (The extra iron in a prenatal vitamin might irritate your GI tract, and if you are taking it pre-pregnancy but having problems with tolerance talk to an RD or your doc about getting your folic acid through a basic multivitamin.)

- Vitamin D. Vitamin D has become a superstar in recent years as researchers learn more about its role in disease prevention, general health, and - you guessed it - pregnancy! So many of us are vitamin D deficient, and it's important to get your numbers to optimal level before conceiving. The Vitamin D Council recommends that optimal serum vitamin D levels remain around 50 ng/mL, but almost all of my clients who have been tested have reported levels ranging from 17-45 prior to supplementation. Vitamin D deficiency in pregnant women has been linked to increased risk of C-section, pre-eclampsia (high blood pressure during pregnancy), gestational diabetes, and bacterial vaginosis. In infants, vitamin D deficiency may lead to cognitive and psychiatric disorders, asthma, diabetes, seizures, and a host of other maladies. Breast milk has been mistakenly labeled as a "poor source" of vitamin D, but the only reason why it is low in this vital nutrient is because many breast feeding moms are deficient themselves!

Unless you are in the sun often without sunscreen, which has its own concerns, you might have low vitamin D serum levels. The only way to know is to have your 25-hydroxyvitamin D, or 25(OH)D, checked through a blood test. Fortunately, many doctors are keeping up with the research on vitamin D and are testing many of their patients during annual check-ups. You might have to ask your doc to order the test, but hopefully he or she will know why it's important!

Current federal recommendations for vitamin D stand at only 800 IU per day, and unfortunately this is not enough to get blood levels to optimal levels. The Vitamin D Council recommends supplementing 5,000 IU of vitamin D3 per day for adults, and 6,000 IU daily for pregnant or lactating women. Remember, our bodies produce about 10,000 IU after just 20 minutes of sunlight, so these high doses are hardly unreasonable.

Bottom line: First get your levels checked to see where you are, and then consider supplementing with vitamin D3 to obtain serum levels of about 50 ng/mL. I personally had mine checked and was at 27.1 even though I was taking 1,000-2,000 IU per day. After supplementing daily for 6 months with BioD Mulsion Forte (6,000-20,000 IU per day), my levels climbed to about 60 ng/mL.

- Omega-3 fatty acids. These "super" fats play a crucial role in decreasing inflammation, reducing disease risk (heart disease, diabetes, even cancer), and improving cognition in adults. Optimizing omega-3 fatty acids in the body prior to conception and during pregnancy also aids in development of brain, eye, immune system, and nervous system development in babies, and optimal omega-3 levels during pregnancy and lactation help prevent cognitive and attention-related disorders in kids.

Bottom line: The best source of omega-3 fats is fatty fish like salmon, tuna, and mackerel. Unfortunately, many fish are also high in mercury and other environmental toxins like PCBs, so it's important for women considering pregnancy to limit consumption of fish to 3 times per week. The best way to ensure adequate consumption of omega-3 fats is to eat other good food sources of omega-3s, such as walnuts, and flaxseed; eat low-mercury fish like wild salmon and chunk-light tuna no more than 3 times per week; and supplement with a high quality fish oil. I usually recommend Nordic Natural's Strawberry DHA or Pro DHA 1000.

- Other nutrients. Depending on your current intake, you may have to supplement with calcium and iron prior to conception. Again, get in touch with a registered dietitian to assess your intake and needs.

3. Get real.

I usually advocate eating whole, real foods as often as possible for all of my clients, and it's especially important for those trying to get pregnant. It's important to minimize intake of artificial chemicals, additives, and preservatives, as a tiny fetus is more vulnerable to chemical affects than you are. Stick to organic or low-pesticide vegetables and fruits; organic and grass-fed meats, organic poultry and eggs, and wild fish; whole grains like quinoa, brown rice, and minimally processed whole wheat (try Ezekiel products); organic, full-fat and low-fat dairy (if you eat dairy); and fats like extra virgin olive oil, avocados, virgin coconut oil, and organic pasture butter. Try to increase your intake of "things from the ground" like whole, raw (or lightly cooked) vegetables and fruits, since these foods are extremely nutrient dense and provide vitamins, minerals, and plant chemicals ("phytochemicals") that are critical for fetal development.

Don't be afraid of fat, especially if it comes from olive oil and high quality animal fats like grass-fed beef and organic pasture eggs and butter. The conjugated linoleic acid found in whole milk, butter, and meats has been shown to improve fertility. Just make sure you get products from organically raised animals who eat what they should - grass!

It's especially important to avoid artificial sweeteners like saccharin, Splenda (sucralose), Nutrasweet, aspartame, neotame, and acesulfame potassium. These lab-made sweeteners can be found in a lot of products, including dietary supplements, chewing gum, and packaged foods, so be sure to check the label. I usually recommend that all clients stick to honey, stevia, real maple syrup, agave nectar, fruit juice or puree, or raw cane sugar for a touch of sweetness.

4. Consider probiotics.

Probiotics, or those microscopic "healthy" bacteria that normally inhabit the gut, can become imbalanced when we take antibiotics, birth control pills, become ill, or even experience a lot of stress. They are a critical component of our immunity and digestion, and they are being heavily researched for their effects on cholesterol, blood pressure, inflammation, and even cancer prevention.

Probiotics may be especially important during pregnancy, as new research is suggesting they not only help the mother with constipation, heartburn, digestion, and immunity, but they also may fend off illness and allergies in children. A recent study credits probiotics with helping moms cut belly fat after delivery. They have even been linked to improving brain chemistry and behavior.

Personal and professional experience has led me to believe that probiotics may just be one of the most important pieces of the health puzzle, which is why it's important to take in good sources of probiotics, like yogurt and kefir, before, during, and after pregnancy. In fact, I recommend probiotic-containing foods or supplements to almost all of my clients because of their potentially critical health effects.

The brand I take and recommend is a professional product called Genestra's HMF (Human Micro-flora). I especially like the HMF Forte blend, but other probiotics in this line may be appropriate for you. You can purchase them online through Amazon.com or through a qualified health care provider such as myself. For more information on this product and why I think probiotics are so important, check out this post.

5. Rethink what you drink.

Many of us non-pregnant folks don't think twice about downing two double espressos before lunch time. Once a bun is in the oven, however, it's important to cut caffeine intake to no more than 200 mg per day (about 12 ounces of coffee) in order to avoid miscarriage, stillbirth, fertility problems, and health problems for the baby. Quitting caffeine cold turkey once you're pregnant can be very uncomfortable, so I usually recommend slowly decreasing caffeine intake in the months leading up to conception. Caffeine can be found in so many foods and drinks, like coffee, tea, soda, energy drinks, and chocolate, so if you're thinking about becoming pregnant, consider evaluating your current caffeine intake and slowly reducing it to no more than 200 mg per day. I usually recommend little to no caffeine once you're pregnant to mitigate any potential risks, but it's important to discuss your personal situation with your doctor.

If you can do anything to improve your health and the health of your baby, consider cutting out soda. Diet soda contains artificial sweeteners that, among other things, make us crave sweetness, and while regular soda is preferred over diet, it still contains high fructose corn syrup. HFCS increases or risk of metabolic syndrome and is usually made with genetically modified corn, which is why I recommend staying away from it as much as possible. Furthermore, the carbonation in all soda leads to bone loss and is very corrosive to teeth. Suitable alternatives include water with a splash of citrus juice or mint, iced or hot herbal tea, and organic milk (if you do milk), almond milk, hempseed milk, or rice milk. If you must do soda, try to get decaffeinated, cane sugar- or stevia-sweetened versions, found at most health food stores.

To all of you thinking about becoming mamas - congrats, and let me know if I can do anything to help you be the healthiest you can be!

*M*

Gluten-free Peanut Butter Chocolate Chip Cookies Stuffed with Peanut Butter Cups

2011-09-30T22:27:00.000-07:00

Oh my. You are going to love these cookies. Full disclosure: these are less "healthful" than they are "play," but we need both in our lives! These cookies are really, really good - and very rich. And fortunately, they're something your gluten intolerant friend can enjoy as well. Those of you with kids (or grandkids) will also enjoy this minimal-ingredient recipe. Making it for your significant other? You'll look like a goddess - or god - in the kitchen!

These cookies are pretty big, so they're perfect for splitting with a friend. Plus, cutting them down the center lets you see the surprise peanut butter cup inside!

Heat oven to 375 degrees F. Start by making the extremely simple gluten-free peanut butter chocolate chip cookies I featured last fall on my blog. Note: instead of making this recipe with M&Ms, use only chocolate chips (and used the whole bag of chips because I love my cookies chocolate-y). I also used chunky peanut butter because that's what I had on hand.

Next, flatten a round of dough on a prep surface or cookie sheet.

Place a Reese's peanut butter cup on top of the "bottom" layer and press down gently.

Add an additional round of dough on top of the peanut butter.

Press the sides of the top and bottom layers together to conceal the peanut butter cup.

Arrange evenly on a cookie sheet and bake for 12-14 minutes, making sure to not burn the bottom.

Remove the cookies when they're still slightly soft on the top, since the bottom tends to darken more quickly.

Cool on a cookie sheet and serve with a glass of cold, organic milk or almond milk.

Enjoy!

*M*

Sauteed Chicken Breast with Creamy Chive Sauce

2011-09-25T19:36:00.000-07:00

As the seasons change and it gets (hopefully) cooler, many of us crave hearty dishes for dinner. This recipe, adapted from EatingWell's Sauteed Chicken Breast with Creamy Chive Sauce, tastes like gourmet comfort food but is extremely easy to make. I ended up doubling the sauce, though I did not reflect it in the quantities below, and used it as a topping for steamed carrots. We are definitely sauce people around here, and this recipe was great!

Sauteed Chicken Breasts with Creamy Chive Sauce

Ingredients:

4 boneless, skinless organic chicken breasts, (about 1 pound), trimmed of fat
1 teaspoon sea salt, divided
1/4 cup plus 1 tablespoon whole wheat flour, divided
3 teaspoons extra-virgin olive oil, divided
2 large shallots, finely chopped
1/2 cup dry white wine
1 14-ounce can reduced-sodium organic chicken broth
1/3 cup reduced-fat sour cream (I used regular organic)
1 tablespoon Dijon mustard
1/2 cup chopped chives, (about 1 bunch)

Instructions:

Place chicken between sheets of plastic wrap and pound with a meat mallet or heavy skillet until flattened to an even thickness, about 1/2 inch.

Season both sides of the chicken with 1/2 teaspoon salt. Place 1/4 cup flour in a shallow glass baking dish and dredge the chicken in it. Discard the excess flour.

Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add the chicken and cook until golden brown, 1 to 2 minutes per side. Transfer to a plate, cover and keep warm.

Heat the remaining 1 teaspoon oil in the pan over medium-high heat. Add shallots and cook, stirring constantly and scraping up any browned bits, until golden brown, 1 to 2 minutes.

Sprinkle with the remaining 1 tablespoon flour; stir to coat.

Add wine, broth and the remaining 1/2 teaspoon salt; bring to a boil, stirring often.

Return the chicken and any accumulated juices to the pan, reduce heat to a simmer, and cook until heated through and no longer pink in the center, about 6 minutes.

Stir in sour cream and mustard until smooth; turn the chicken to coat with the sauce.

Stir in chives and serve immediately.

We served it with organic corn from the farmer's market topped with a bit of pasture butter, lit some candles, and pretended it was cold outside!

Enjoy!

*M*

Fresh Fig Vinaigrette - and the Only Bottled Salad Dressing I Use

2011-09-18T20:06:00.000-07:00

Have you ever looked at the ingredient list on your salad dressing? I bet you will be surprised to find out that it's likely made with soy, vegetable, or canola oil - not with olive oil. I recommend avoiding highly processed vegetable oils such as soy and canola because they are likely to be genetically modified and are high in pro-inflammatory omega-6 fats. They're cheap and more shelf stable, which is why manufacturers use them, but they do not impart the benefits of first-pressed extra virgin olive oil.

Fortunately, I have found a salad dressing line made with olive oil as the only oil. It is from Bragg's, the company that also creates raw apple cider vinegar. Their two varieties, Healthy Vinaigrette and Ginger & Sesame, contain whole, real ingredients that are also organic. It's $4.99 at Whole Foods.

It's also really easy to make your own salad dressing! I hope to share more salad dressing recipes in the future, and today I will show you how to make the Fresh Fig Vinaigrette, a recipe I created myself. Figs are currently in season and offer a great texture and mildly sweet taste - plus they're chock full of nutrients and are really pretty! Both black and green figs are available at farmers markets and even Trader Joe's right now. Both taste fine, but black figs offer a more interesting color for this dressing.

This dressing stays in the refrigerator for 2-3 days. My husband gobbles it up - always a plus!

Please note that quantities are approximate. You can use more or less, depending on your taste. I recommend using a mini food processor, but you can also use a blender or larger food processor.

Fresh Fig Vinaigrette

4-8 figs, washed with stems removed
2-4 T. extra virgin olive oil (first cold-pressed)
4 T. balsamic vinaigrette
Dash of stevia
1 tsp. garlic powder
Sea salt and pepper

Assemble your ingredients:

Pretty, right?

Combine all ingredients in a food processor and puree.

Pour over a salad made with your favorite fruit (try pomegranate seeds, cut figs, or strawberries), fresh greens, crumbled goat cheese, and chopped walnuts.

Enjoy!

*M*

Baked Polenta with Spinach and Chicken Apple Sausage

2011-09-11T20:10:00.000-07:00

I know I say this a lot about the recipes I post on my blog, but I really mean it: this meal was absolutely delicious. I mean, lick the plate (mindfully) delicious. I came across this fun blog called "Oui, Chef" when searching for polenta recipes. Blogger Steve uses Oui, Chef as "an extension of [his] efforts to teach [his] kids a few things about cooking." The recipes are fun, creative, and feature a lot of real and whole foods.

Steve's Baked Polenta with Spinach and Chicken Apple Sausage, originally featured at Whole Foods, uses few ingredients and is a great alternative to lasagna. It's appropriate for people with gluten intolerance, as polenta is made with corn meal. Make sure to get organic polenta to avoid genetically modified corn. (Shopping tip: organic polenta can be found at Trader Joe's.)

Also, make sure to read the ingredient list when shopping for marinara sauce. Opt for organic marinara made without soybean oil or high fructose corn syrup. The Trader Joe's brand is made with soybean oil, so I used Whole Foods generic organic marinara sauce (made without any added sweeteners and with olive oil).

Give this recipe a chance - you will be happy to be eating its leftovers the next day for lunch!

Baked Polenta with Spinach and Chicken Apple Sausage

Ingredients:

2 18 ounce tubes of pre-cooked polenta

1 medium sized yellow onion, finely chopped

1 pound baby spinach

2 pounds chicken sausage (use any flavor that you like, we used "apple")

3 cups marinara sauce

12 ounces shredded mozzarella cheese

EVOO

Method:

Preheat the oven to 375 ℉, and grease a 9"x13" baking dish with butter.

Open cooked polenta, and working with your hands break it up and press it into an even layer in the bottom of the baking dish. Work it well with your fingers to eliminate any lumps and ensure a nice even texture. Season this layer with a little kosher salt and some freshly ground pepper.

In a large skillet, heat the oil over medium heat, and cook the onion about 3-4 minutes until just starting to take color. Add the spinach, and season with a little salt and pepper, cook until wilted and spread evenly over the polenta.

Remove sausage meat from casings. Add a little more oil to the pan, and over medium-high heat, cook the de-cased sausage meat until nicely browned on all sides, breaking the meat up into small pieces as you go. When just cooked through, add the marinara to the pan with the chicken and stir well to incorporate.

Spread the chicken mix over the spinach, top with the shredded mozzarella and bake, uncovered, for about 30 minutes, until the cheese is light brown and bubbly.

Serve immediately with a nice side salad, and some rustic bread. I made crusty, warm gluten-free bread in the bread maker and also served this with steamed zucchini and carrots topped with raw shaved parmesan; a pomegranate, raspberry, and mixed greens side salad with fig dressing which I will feature next week; and raw, healthy fudge for dessert.

Enjoy!

*M*

Kale Waldorf Salad

2011-08-21T08:29:00.000-07:00

My husband hates kale. Well, he hated kale, until this recipe. Kale is such a wonderful source of vitamins and minerals, and it has been studied extensively for its anti-cancer, heart-protective effects...hence my insistence to get Greg to love it. I'm so glad I finally found something that he actually likes!

This recipe, taken from the Whole Foods website, combines healthy, almost all raw foods together in a combo that lasts at least 3 days in the fridge (if it's not gobbled up before then). It would be especially delicious as a full meal, topped with chicken.

Whole Foods Kale Waldorf Salad

Ingredients

4 cups packed finely chopped raw kale, preferably dinosaur kale
1 large red apple, such as Fuji or Honeycrisp, chopped, divided
1 cup thinly sliced celery
1/2 cup walnuts, toasted and chopped, divided
1/4 cup plus 2 tablespoons raisins, divided
2 tablespoons Dijon mustard
2 tablespoons water, more if needed
1 tablespoon red wine vinegar
1/8 teaspoon sea salt

Add half the apple to kale along with celery, 1/4 cup walnuts and 1/4 cup raisins. Put remaining apple in a blender along with remaining 1/4 cup walnuts, remaining 2 tablespoons raisins, mustard, water, vinegar and salt. Purée until well combined and slightly thick, adding water if needed to thin. Pour dressing over kale salad and toss to combine.

Instructions

Place kale in a large bowl.

Add half the apple to kale along with celery, 1/4 cup walnuts and 1/4 cup raisins. Note: I made this recipe on a whim and didn't have celery, so I added a little extra apple.

Put remaining apple in a blender along with remaining 1/4 cup walnuts, remaining 2 tablespoons raisins, mustard, water, vinegar and salt.

Purée until well combined and slightly thick, adding water if needed to thin.

Pour dressing over kale salad and toss to combine.

Enjoy!

*M*

When Recipes Fail...

2011-08-14T09:52:00.000-07:00

I only feature recipes on my blog that I have actually made and enjoyed. Last week, I was excited to make and share a new Simple Suppers recipe - 5-ingredient Shrimp Curry. I photographed the very easy steps and was stoked to enjoy it with my husband, but it just didn't taste that great. It was too spicy and had the wrong texture.

I don't want you to have the same experience, so I chose not to feature it. The next night I used the leftover brown rice and made awesome Brown Rice and Goat Cheese Cakes, along with simply baked chicken (olive oil, salt and pepper at 400 degrees for ~30 minutes), Orange and Blue Grilled Romaine Salad (from "Five Ingredient Fix" on Food Network), and sauteed summer squash. Of course, I didn't think to take pictures of the process, but I got a few shots at the end when I realized how yummy it all turned out.

The salad was a bit unusual - I would have used less orange and more of a lemon flavor - but I really liked the grilled romaine and blue cheese pairing. I'm also a weirdo about sweet-savory combinations, so others might like this even more.

The Brown Rice and Goat Cheese cakes are an awesome way to use leftover brown rice and sneak in some veggies. They were extremely tasty!

Moral of the story is this: when you cook a lot, sometimes things just don't turn out. I'm not a trained chef, and oftentimes I make things that I just don't dig. Fortunately, with practice and experience, we all learn what flavor combinations we enjoy and how to spot a recipe we will (most likely) love. My hope is that I can help bring some of those recipes to you more quickly so you can create healthy meals that taste great - without kitchen failures!

Happy cooking!

*M*

Is Beef Healthy?

2011-08-07T14:47:00.001-07:00

I became a dietitian because I wanted to help people. I had no idea that I would become an "expert" in a rapidly changing, hotly debated field. Everyone eats; thus, we all have our own experiences and opinions. Furthermore, nutrition research changes on a dime, and the media over-publicizes or misconstrues seemingly controversial results from research studies. This drives a lot of dietitians crazy; however, I call it job security. I love when my clients ask for the "truth" about certain topics. Eating meat, especially beef, seems to be one of the most highly contested issues.

My philosophy has changed dramatically since I became a dietitian. If you would have asked me five years ago if I thought beef was healthy, I would have told you that only extremely lean beef, no matter how it was produced, is the only kind you "should" eat - only once a week or less. Now my approach is much different. I believe, and I think a lot of the research shows, that the "healthfulness" of what we eat is directly related to how it is grown or raised. When animals eat what they are meant to eat, as in when a cow eats only grass, the chemical makeup of its meat is much different than when it is fed genetically modified corn, soy, or even worse, beef byproduct. Grass-fed beef contain higher concentrations of conjugated linoleic acid, which research has shown reduces cholesterol and has cancer preventive effects. It is also being researched for its weight loss potential.

When cows are free to roam and graze in the open air, their musculature is more lean, and they are less likely to get sick because they're not penned into a factory farm. In turn, healthy cows do not require antibiotics to fend off illness. They are also happier animals given their more humane lifestyle, which I believe is an important ethical consideration. Lastly, if cows are raised using organic practices, they do not receive growth hormones or any other artificial chemicals that we end up consuming when we eat their meat (or drink their milk).

I think beef can absolutely be a healthy part of our diets, if you choose to eat meat. I have it at least once a week. However, there's a caveat - I always choose organically raised, 100% grassfed beef. Not only is it healthier, but it tastes better! My husband requests grass-fed beef because he notices a difference in taste.

So, where can you buy organic, grass-fed beef? The best place to find it is at your local farmers' market. It's often much cheaper (as low as $4-5 per pound), and you can usually talk to the rancher himself about how he raises his cows, what they eat, and how they are cared for if they get sick. Furthermore, in buying beef at a farmers' market, you are supporting your local economy and sustainable farming practices. I like to get my grass-fed beef from Rockhouse Cattle Company at the North Scottsdale Farmers' Market.

If you don't have access to a farmers' market, check your local health food store or Whole Foods. In fact, Whole Foods in Scottsdale is selling different cuts of organic, grass-fed beef this weekend for only $4.99 a pound.

By the way, this same principle of "you are what you eat" applies to eggs, butter, and other animal meat. This is why I purchase organic pasture butter from Whole Foods and get my eggs at the farmers' market.

Bring on the (organic, 100% grass-fed) beef...and a side of veggies!

*M*

Speedy Supper #3 - Mustard-crusted Salmon

2011-08-02T12:54:00.000-07:00

My efforts to simplify dinner have continued. This (shortened) week, our cook-at-home menu includes the following:

- Mustard-crusted Salmon with Parmesan Balsamic Cauliflower and a side salad

- Grass-fed beef burgers topped with portabello mushrooms and grilled peppers, served with a 3-bean crockpot dish and grilled sweet potatoes

- Grilled BBQ chicken spinach salad with walnuts, apples, and goat cheese

This might look complicated for those who don't cook often, but with a shopping list and a bit of planning, it's really easy. In fact, the chicken salad for Thursday night will be made even easier by grilling the chicken with the burgers on Wednesday night and heating the chicken in the toaster oven (covered, on convection setting) before serving. BBQ-ing is also great because it minimizes mess and clean up!

This salmon recipe, taken from my favorite cooking website Eatingwell.com, will surely become a staple in our house. It only requires 5 ingredients and is a great way to get inflammation-reducing omega-3 fatty acids in your diet. Opt for organic sour cream, or try Greek yogurt instead!

Mustard-crusted Salmon
Serves 4

Ingredients:
1 1/4 lb center-cut salmon fillets, cut into 4 portions (I used 2 6-oz portions to serve 2)
Dirty sea salt to taste
Freshly ground pepper to taste
1/4 cup reduced fat sour cream (I used regular organic)
2 T stone ground mustard
2 tsp lemon juice
Lemon wedges
Dill to taste (optional)
Garlic powder to taste (optional)

Instructions:

Assemble ingredients:

Preheat broiler. Line a baking sheet with foil, then coat with cooking spray or olive oil. Note: I made this in my toaster oven on "broil" setting. It's great to avoid heating up the oven during the summer!

Place salmon pieces, skin side down, on prepared pan. Season with salt and pepper.

Combine sour cream, mustard, and lemon juice in a small bowl. I ended up making extra to use it later as a dipping sauce.

Add dill if desired, as recommended by reviewers on the EatingWell.com website.

I also added some garlic powder:

Spread evenly over the salmon.

Broil the salmon 5 inches from the heat until it is opaque in the center, 10-12 minutes.

Serve with lemon wedges (I forgot these but they would be great!). I also served it with this delicious cauliflower recipe and a fresh salad. Salmon, cauliflower, and spinach? Bring on the super foods!

Speedy Supper #2 - Arugula Salad with White Beans and Pesto, Grilled Sesame Sweet Potatoes, and Grilled Hoisin Chicken with Scallions

2011-07-18T08:47:00.000-07:00

This post, the second in my Speedy Suppers series, utilized three recipes from the Real Simple "Simple 3-ingredient Recipes" article in the July 2011 issue. They're called "recipes," but don't be intimidated - these are simple instructions as to how to put a few things together for a quick and healthy meal, no complicated ingredients required! Thus, making three "recipes" for dinner really is as simple as making sure to have 9 ingredients on hand. I used the following recipes: Arugula Salad with White Beans and Pesto, Grilled Sesame Sweet Potatoes, and Grilled Hoisin Chicken with Scallions.

This is all the stuff you'll need!

You can make the salad a few hours ahead of time or prepare it while you're grilling the chicken and sweet potatoes. These recipes are great, too, because you can prep everything ahead of time and just throw it on the grill when you are ready. Plus, this minimizes clean up of pots and pans!

Arugula Salad with White Beans and Pesto

Ingredients:

4 cups arugula

1 15.5 ounce can cannellini beans, rinsed

1/3 cup pesto (aim for olive oil-based pesto)

Sea salt and black pepper

Instructions:

In a medium bowl, toss together the arugula, beans, pesto, and 1/4 teaspoon each sea salt and black pepper.

Grilled Sesame Sweet Potatoes

Ingredients:

1 1/2 pounds sweet potatoes, peeled and cut into 1/2-inch wedges

1 tablespoon canola oil (I used sesame oil because I avoid canola)

Sea salt and black pepper

1 teaspoon toasted sesame oil

2 teaspoons toasted sesame seeds

Instructions:

Heat the grill to medium. In a large bowl, toss the potatoes with the canola oil, 1/2 teaspoon salt, and 1/4 teaspoon pepper.

Grill the potatoes, covered, until tender and lightly charred, 5-7 minutes per side. Drizzle with the sesame oil and sprinkle with the sesame seeds.

(I toasted the sesame seeds by adding them to a heat-safe bowl in the convection toaster oven for about 5 minutes.)

Grilled Hoisin Chicken with Scallions

Ingredients:

4 6-ounce boneless, skinless chicken breasts (I used chicken cutlets, which I had on-hand)

3 teaspoons canola oil (I used sesame oil)

Sea salt and black pepper

2 bunches scallions

1/4 cup hoisin sauce (I found mine at Whole Foods; it's gluten-free)

Instructions:

Heat grill to medium. Brush the chicken with 1 teaspoon of the oil and season with 1/4 teaspoon each salt and pepper.

In a medium bowl, toss the scallions with the remaining 2 teaspoons of oil and 1/4 teaspoon each salt and pepper.

Grill the chicken, covered, until cooked through, 4-7 minutes per side. Brush with the hoisin sauce and turn occasionally during the last 3 minutes of cooking.

(Put the hoisin sauce in a bowl to make for easier brushing on the chicken while at the grill.)

After the chicken has cooked for 5 minutes, grill the scallions, turning occasionally, until tender, 2 to 4 minutes.

Serve all recipes together and enjoy your speedy, yet elegant and flavorful, supper! (I threw a few croutons on the salad for the crunch my husband enjoys!)

Enjoy!

*M*

Speedy Supper #1 - Red Curry-glazed Salmon

2011-07-18T08:18:00.001-07:00

I've been trying to simply many parts of my life lately, including my cooking life. ("Trying" is the key word...) While traveling for work, I came across a really interesting article in Real Simple magazine that showcased 3-ingredient recipes. It seemed to fit my "less is more" mantra as of late and gave me an idea for a blog series: Speedy Suppers!

Most of my clients like to cook and even have a few fun recipes up their sleeves; they just struggle finding the time to make tasty, healthy meals for themselves and their families. I wanted to showcase a few recipes that are extremely simple yet flavorful for even the most pressed-for-time cook. (Note: the magazine article I snagged these from considers olive oil, salt, and pepper as "freebies" and doesn't consider them part of the 3 ingredients. I adapted the recipes slightly to accommodate my ingredient preferences.)

This first Speedy Supper features Real Simple's Red Curry-glazed Salmon. I served it with a homemade salad of mixed beans, chopped onion, avocado, red wine vinegar, olive oil, garlic powder, and salt and pepper.

Red Curry-glazed Salmon

Ingredients:

4 5-oz pieces salmon filet (or 2 larger pieces, shown here)

1 tablespoon Thai red curry paste

1 tablespoon canola oil (I avoid canola so used sesame oil or coconut oil)

1 teaspoon light brown sugar (I used honey)

Sea salt and black pepper

Instructions:

Heat broiler. Place the salmon on a foil-lined broilerproof baking sheet.

In a small bowl, mix together the curry paste, oil, sugar (honey), 1/2 teaspoon of salt, and 1/4 teaspoon pepper.

This is my extra cool Crate and Barrel electric salt and pepper mill:

Dividing evenly, brush the salmon with the curry paste mixture.

Broil until salmon is opaque throughout, 5-7 minutes. Serve with a big salad or mixed veggies.

My favorite part? Leftovers for lunch the next day!

Enjoy - with less stress and more time!

*M*

My Favorite Oatmeal on the Go

2011-07-12T13:47:00.000-07:00

I came across a really cool product, Umpqua Oats, while grabbing iced tea at my local AJ's grocery store. Umpqua Oats is based Oregon and sells a variety of individually packaged oatmeal in a variety of delicious and healthy flavors. The best part? Just add water!

I'm normally not a fan of many "convenience" foods because they're often loaded with artificial ingredients, hydrogenated oils, and refined flours. Your typical instant oatmeal has lots of added sugars, colors, and flavorings. Fortunately, Umpqua sticks to the "real thing" when making their oatmeal - and it tastes delicious! They use only whole rolled oats, which are more slowly digested than instant oats, plus a variety of nuts, natural sweeteners, dried fruits, and other healthy ingredients, such as flaxseed.

Oats can be a really healthy addition to our diets. Research suggests that oatmeal is cardio-protective, helps fight cancer, and even may ward off infection. The trick to eating oatmeal is to find a combination that's balanced, satisfying, and contains healthy "add-ins" (keep reading!).

A lot of my clients report that they feel hungry very soon after eating oatmeal. This is a very true phenomenon. When we eat a mostly carbohydrate-containing meal, such as instant oats with a banana, we have a quick rise in blood sugar. This prompts the pancreas to release insulin, a hormone that "unlocks" the door to each cell and lets the broken-down carbohydrate from the blood to enter the cell. When the carbohydrate in the blood ("blood sugar") moves into the cell, our blood sugar drops quickly, prompting sensations of hunger. We then reach for something to give us another "boost," like pretzels or candy, and complete the cycle over and over. Not only do we end up eating a lot more than our bodies actually need, but we're riding a roller-coaster of blood sugar peaks and valleys, which makes us feel hyper, then lethargic. Furthermore, mounting research suggests that this cycle of high blood sugar and the resultant high insulin response is what leads to heart disease and a host of other maladies.

So how do we temper this cycle? Just remember three things: fiber, protein, and fat. These three nutrients slow down the rate of conversion of food into sugar in the blood. Whenever you eat grains, opt for whole grains that are as minimally processed as possible. This will add nutrients and fiber. Also, make sure to add some sort of protein and fat to each meal. Protein, found in hard boiled eggs, nuts, dairy, beans, fish, seeds, and animal products, maintains muscle, provides essential amino acids for cellular and cognitive processes, and helps us feel satisfied and more clear-headed longer. Don't forget the fat! Fat is essential for cellular communication, since every cell is surrounded by a lipid (fat) layer. It also is necessary for nutrient absorption, healthy skin and hair, and in fighting disease, plus it makes food taste good! Fat can be found in nuts, seeds, avocados, dairy, avocados, olives, fatty fish, meat (like organic, grass-fed beef), and butter (like organic pasture butter).

The folks at Umpqua know that this balance of carbohydrates, protein, and fat is important. Their "Not Guilty" flavor contains only rolled oats, flaxseeds, chia seeds, blueberries, and apples. With 8 grams of protein, 8 grams of fiber, and 6 grams of fat, you're getting a nice balance of nutrients. I like to add a little stevia for a hint of sweetness. This flavor is only 220 calories, which is pretty light for a breakfast (especially if you're active), so you might want to add a hard boiled egg or piece of fruit. However, if you're not a big breakfast eater or want a really yummy snack, it's a great option!

Of course, Umpqua also has more creative options, such as Monkey Bars (chocolate, peanut, and coconut) or Lei'd Back (cashews, macadamia nut, papaya, and coconut), plus a slew of other delicious varieties. Many of their flavors are sweetened with evaporated cane juice (sucanat sugar), a minimally processed, more favorable option than the high fructose corn syrup or artificial sweeteners you might find in other products. Monkey Bars went over extremely well when taste tested at my Karve Studio Scottsdale seminar in June.

To make Umpqua oats for yourself, just add hot water to the level indicated on the container, wait a few minutes, and enjoy. It's warm, satisfying, and super easy, especially on busy mornings. Stash a few in your desk at work and you will never miss breakfast again!

Find Umpqua Oats at your local AJ's store (in Arizona) or at a variety of vendors nation-wide. Check out their website for more information. (A big thanks to Norm Price of Umpqua, who graciously provided over 40 samples for my Karve and k Pilates "Breakfast" seminars - you rock! They were a huge hit!)

If you want to check out Umpqua Oats for FREE, come to my k Pilates seminar this Saturday, July 16th at 11 AM in Mesa, Arizona. For more information, go to kpilates.com.

Do Dietitians Eat Junk Food?

2011-06-05T19:02:00.000-07:00

When I tell people I'm a dietitian, I'm usually met with at least one of three reactions:

1) I'm asked if I only eat healthy foods;

2) People beg me not to judge them for what they eat; and

3) Some people - usually women - look me up and down to (I assume) assess my weight.

I want to clarify a few things.

Eating should be pleasurable and enjoyable. As a staunch believer of intuitive eating, a philosophy that promotes eating based on our inherent hunger, satiety, and satisfaction signals, I love food and am not afraid to admit it. I love it so much that I try - even on my most stressed of days - to treat it with respect. I sit down when I eat, try to eat as slowly and mindfully as I can, and honor when my body says it has had enough. I also eat the foods that I love. Some days that means I have a salad for breakfast. On other days, I'm craving gooey chocolate. So yes, dietitians do eat "junk" food...we just try to enjoy it and view it for what it is: just food. Of course, balance is important, as healthy foods help us live and feel better, but what's the point of eating if we cannot enjoy special foods some of the time? (If you feel that your eating habits or relationship with food are "strained," consider working with a dietitian or therapist who practices intuitive or mindful eating principles. The Intuitive Eating National Counselor Directory is here.)

By the way, as a dietitian I don't like to "watch people" while they eat and analyze their eating patterns. Like everyone else, I don't actually want to work all the time, and constant analysis of food and eating habits of everyone around me would become exhausting. Furthermore, open judgement of others' food patterns would only promote disordered eating behaviors and would leave me without any lunch companions!

As for those who look me up and down after learning what I do, I understand why they do it. Most people equate nutrition with weight and assume that "healthy" eaters are thin and "unhealthy" eaters are overweight. This assumption could not be further from the truth, and some of my most disordered or "unhealthy" eaters who are miserable around food are the envy of their less svelte friends. For more on this, check out the Health at Every Size webpage.

My husband Greg and I go out for ice cream about once a week. When it comes to eating ice cream, I want the real thing. Full-fat, real ice cream is more satisfying than fake fro-yo and doesn't have artificial sweeteners, which I avoid as much as possible because of how poorly it makes me feel. We are usually Cold Stone fans because it's so close to our house, but I'm not always comfortable with their long ingredient lists on each ice cream flavor. I'd rather fill my body with real ingredients, and I find that I feel much better when I do so, even after eating ice cream.

My dad recommended a local artisan ice cream shop called Sweet Republic. Located on Shea and 92nd Street in Scottsdale, Sweet Republic has been voted "Top 10 Ice Cream Shop" by Bon Appetit magazine and won "Best Ice Cream" by the Phoenix New Times.

I especially like it because they serve real, 100% natural, preservative- and artificial ingredient-free ice cream. They use whole, fresh ingredients, such as real mint leaves in their mint chip flavor. They even have unusual and unexpected featured flavors such as Honey Blue Cheese (actually kind of good!) and Jalapeno Avocado. Sweet Republic also has a traveling 59 Chevy van that serves up scoops of the good stuff at farmers' markets, events, and private parties.

Greg and I both enjoyed a scoop of the Salted Butter Caramel flavor in a waffle cone. I never paid much attention to cream cones before; after all, wasn't the ice cream the main attraction? I now realize why my dad emphasized the importance of the waffle cone at Sweet Republic: it was absolutely delicious! We sat and ate our treats with little spoons, fully enjoying each bite. The best part? We felt much better physically after eating ice cream from this local shop because it doesn't contain unusual ingredients and preservatives.

If you're in the Phoenix area, I encourage you to pop into Sweet Republic and grab yourself a cone. If you're not nearby, you might be able to find Sweet Republic ice cream at your local Whole Foods store. Just make sure to savor each spoonful!

Enjoy!

*M*

Il Pollo Monte Cristo

2011-05-31T08:24:00.000-07:00

I like making dishes that seem fancy but take minimal effort and require pretty simple ingredients. This recipe from Shape Magazine definitely fits the bill - and it's healthy! It's taken from Il Sole in Los Angeles, a popular restaurant frequented by Cameron Diaz, Jennifer Aniston, and Britney Spears.

I made a few modifications to account for my personal preferences. I used organic chicken and organic pasture butter, and I substituted chicken broth for the veal broth. I also used brown rice flour instead of all-purpose flour because I made this for my parents and my dad avoids gluten.

If you want to impress guests - or just your hubby - give it a try!

Ingredients

1 cup low-sodium chicken broth
1 cup veal stock (or chicken/turkey broth)
2 tbsp fresh lemon juice
3 tbsp all-purpose flour (I used brown rice flour)
1 ¹/₂ tsp herbs de Provence
¹/₂ tsp kosher or sea salt
¹/₄ tsp freshly ground black pepper
3 6-oz boneless, skinless chicken breasts (organic!)
Cooking spray (I used a few teaspoons of olive oil)
¹/₄ cup dry white wine, such as Pinot Grigio
12 whole garlic cloves, peeled and thinly sliced
1 tbsp unsalted butter

Directions

Assemble ingredients:

Preheat oven to 400°F. Whisk together chicken broth, veal stock, and lemon juice in a medium bowl. Set aside.

Whisk together flour, herbs de Provence, salt, and pepper in a shallow dish.

Dredge each chicken breast in flour mixture, making sure to coat both sides.

Coat a large ovenproof skillet with cooking spray and place over medium-high heat. Add chicken breasts to skillet and brown for 3 minutes on each side.

Add wine and garlic; cook chicken for 3 minutes more.

Pour stock mixture over chicken and place skillet in preheated oven.

Roast chicken for 12 minutes or until just cooked through. Beware - the skillet handle will be HOT! Don't make my mistake and grab it after your place it back on the stove.

Remove skillet from oven and transfer chicken to a large plate.

Jess says "yum!"

Cover with aluminum foil to keep warm. Beware of wild animals that might want to sneak a bite...or Marla and Dexter...

Place skillet over medium heat and bring sauce to a simmer. Cook until it has thickened slightly, about 10 minutes.

Whisk in butter and season sauce with salt and pepper to taste. To serve, lay out four plates and thinly slice each chicken breast. Arrange an even portion on each plate and top with sauce. Serve with seasonal vegetables, such as steamed asparagus or broccoli.

I served the dish with a big salad, gnocchi with pesto and cannellini bean sauce, and roasted vegetables.

Two of my three taste testers:

Enjoy!

*M*

Another Reason Why Probiotics Are Important

2011-05-23T21:33:00.000-07:00

A lot of people associate probiotics, or good bacteria, with improved digestion and better, er, regularity. Recent research suggests something rather interesting: gut bacteria may be linked to your brain chemistry and behavior. Researchers at McMaster University altered normal gut bacterial content in healthy adult mice using antibiotics, resulting in a change in both behavior and brain-derived neurotrophic factor, an important brain chemical. When antibiotics were stopped and healthy gut flora returned to normal, behavior also normalized.

This research is encouraging, as it further supports how important our gut health is to our overall wellbeing. Furthermore, it promotes further research that might better describe potential links between gut dysfunction and behavior alterations or neurochemical imbalances. Additional study in this area might help us explain links between IBS and depression or ADHD or autism and gut inflammation.

In the interim, it's important to supplement with probiotics, especially after a course of antibiotics. I actually recommend probiotics and fish oil to all of my clients, both adults and children, since omega-3 fast and probiotics are difficult to get in one's diet. My favorite brand is Genestra HMF Forte. I've been using it personally for 3 years upon recommendation by a naturopathic doctor, and I have also had wonderful and professional success with the product. "HMF" stands for Human Micro Flora. According to Genestra, HMF products are cultured from human (instead of cow or pig) gut and have greater adherence to the GI wall. I've recommended it to many clients, and even the ones with the most sensitive stomachs or those who have never had success with probiotics become big fans. You can purchase it through Amazon.com or through me.

Depending on your case and history, I recommend 1-4 capsules per day with food. There are also other HMF products that I like, depending on my client's situation. HMF Replete is a 7-day repletion protocol that is great for use right after a round of antibiotics. Make sure to wait 3-4 days after your last antibiotic dose before starting probiotics.

If you're planning to become pregnant, are prone to colds, have seasonal allergies, or have any gut compromise (like constipation, diarrhea, or GI upset), it's especially important for you to think about probiotics!