Brussels Sprouts with Chestnuts & Sage


Posted on 18th December 2013 by admin in Uncategorized


  • 2 pounds Brussels sprouts, trimmed and halved
  • 1 tablespoon butter
  • 1 tablespoon extra-virgin olive oil
  • 3 tablespoons reduced-sodium chicken broth
  • 3/4 cup coarsely chopped chestnuts, (about 4 ounces; see Tip)
  • 2 teaspoons chopped fresh sage
  • 1/2 teaspoon salt
  • Freshly ground pepper to taste


  1. Bring a large saucepan of water to a boil. Add Brussels sprouts and cook until bright green and just tender, 6 to 8 minutes. Drain well.
  2. Melt butter with oil and broth in a large skillet over medium heat. Add Brussels sprouts, chestnuts and sage and cook, stirring often, until heated through, 2 to 4 minutes. Season with salt and pepper. Serve warm or at room temperature.

Tips & Notes

  • Make Ahead Tip: Prepare through Step 1, cover and refrigerate for up to 8 hours.
  • Tip: You don’t need to prepare your own chestnuts for this dish. Cooked and peeled chestnuts are available in jars at this time of year. Look for them in the baking aisle or near other seasonal food items.


Per serving: 68 calories; 3 g fat ( 1 g sat , 1 g mono ); 3 mg cholesterol; 10 g carbohydrates; 0 g added sugars; 2 g protein; 3 g fiber; 117 mg sodium; 308 mg potassium.

7 Foods to Boost your Immune System


Posted on 11th December 2013 by admin in Uncategorized


Soup, including chicken noodle soup, is good for your body when your immune system is beat up. You can get a whole bunch of different ingredients into soup and when we talk about a diet of prevention, we want a variety of food. This means ingredients like chicken, which is high in zinc and iron, and vitamin-C rich carrots. Broth also helps with mucus secretion, protecting the body from possible invaders

Green tea

Green tea is known as a solid wonder food, but it’s the catechins in it that solidify it as an important part of an immunity-boosting diet. A catechin is an antioxidant that has been shown to be helpful in the prevention of viruses,” says McDaniel. Especially if you’re already sick, green tea can greatly reduce the time you stay sick.


Honey can help soothe your throat and tone down a nasty cough if you’re already sick. Honey may also help treat indigestion. Instead of sugar in your coffee, replace it with honey. Or try apples dipped in honey for a tasty snack.


There have been studies that show when people took a garlic supplement for at least 12 weeks, they got fewer colds than those who took a placebo. Garlic produces potent antioxidants that protect the body against invading germs.


Yogurt contains essential probiotics, or “good” bacteria, that can help decrease the bad bacteria that bring on sickness and give us indigestion.


Vitamin C helps to minimize some of the symptoms associated with a cold. Citrus fruits like oranges deliver big doses of vitamin C, so stock up. And don’t worry about having too much of the vitamin: It’s water soluble, so what you don’t use your body just flushes out in your urine.

Sweet potato

Sweet potato is high in vitamin C, but it’s the Vitamin A that grabs our attention as an immunity-boosting food. Vitamin A is really important for the mucus membranes that line our nose and throat that is really your body’s first line of defense.

Keep in mind that you need a well-rounded diet for a fully functioning immune system. That includes protein. Make sure that you get a little protein with every meal to assist your body in making antibodies.

How to Keep On Track at Holiday Parties

1 comment

Posted on 5th December 2013 by admin in Uncategorized

1. Rest up the night before a holiday fête by getting at least seven hours of sleep. A recent study found that after a short night’s sleep adults ate about an extra 300 calories and tended to choose higher-fat, higher-calorie foods. When women lack sleep they may feel less full after eating, while men tend to have an increased appetite. By getting your zzzs, you’ll save calories and make healthier choices

2. Choose your first buffet picks wisely. Research suggests that you’ll consume the largest quantity of the foods you eat first, so set yourself up for success by starting with something low-calorie. Try fresh veggies and hummus over chips and creamy dip to save 120 calories per serving.

3. Count 1-2-3 when pouring yourself a glass of wine, to get an estimated 5-ounce serving. Don’t rely on just filling up a glass halfway, since many glasses are half full with 10 ounces of wine, which quickly turns that 125-calorie glass into a 250-calorie one.

4. Downsize your plate to trick your brain into thinking you are eating more. According to the Calorie Control Council, the average number of calories eaten at a holiday dinner is a shocking 3,000, and that doesn’t count pre-dinner snacking. Use an appetizer or salad plate instead of a dinner plate and eat 40 percent less, cutting 1,200 calories.

5. Take smaller sips and bites to trick your brain into eating 30 percent fewer calories. Studies find that when you take nibbles, chew your food longer and eat slower, your brain thinks you’ve eaten more. So nibble, don’t gobble, that pecan pie: by taking smaller bites and chewing more, you’ll naturally eat less—saving around 143 calories per serving.

Staying The Course on Thanksgiving


Posted on 20th November 2013 by admin in Uncategorized

Thanksgiving is a special time for family and friends to gather together, enjoy seasonal foods and appreciate things we are grateful for. Thanksgiving and the holiday season is also a busy time for parents with the emphasis on food preparation and eating! Throw in the added holiday stress and it can be a challenge to keep up with good nutrition, calorie management and being active. With a little planning, you can take steps to create a healthy and fun holiday season with less stress!
  • Take time to plan your meal – planning ahead can save time and be less stressful
  • Simplify your menu – less thanksgiving dishes and desserts means less to prepare and less to clean up!
  • Make a shopping list (choose healthy foods before you enter the store. Less temptation!)
  • Shop early – look for bargains on nonperishable foods
  • Make it a potluck – save time and have family and friends help with some of their favorite healthy side dishes
  • Prepare some foods in advance – appetizers and desserts can be prepared in advance, reducing your “to do” list closer to the holiday
  • Reduce your “To Do” list – prioritize to create time for rest, fun and being active

Quinoa Side Dish

  1. Melt butter in a saucepan over medium heat. Add the quinoa, and toast, stirring occasionally, until lightly browned, about 5 minutes. Stir in broth, and bring to a boil. Reduce to a simmer, cover, and cook for 15 minutes, or until quinoa is tender.
  2. In a bowl, toss quinoa together with garlic, parsley, thyme, salt, and onion. Sprinkle with lemon juice, and serve.

IT’S NOT ABOUT THE BROCCOLI: Three Habits to Teach Your Kids for a Lifetime of Healthy Eating


Posted on 13th November 2013 by admin in Uncategorized

In case you missed it, this weeks guest on Real Talk Radio was Dina Rose. Here is a bit more about her upcoming book.

You’ve probably heard the statistics: Approximately 17 percent of children and adolescents aged two to nineteen are obese. On any given day, 30 percent of two and three year olds don’t eat a single vegetable—and when they do, it’s french fries they’re most likely to eat.

Most nutrition experts look at how poorly kids eat and conclude that parents don’t pay enough attention to nutrition. Yet sociologist Dina Rose, Ph.D. asserts that struggling parents are often fluent in the language of nutrition, but inadvertently teach their children bad eating habits nonetheless.

In IT’S NOT ABOUT THE BROCCOLI: Three Habits to Teach Your Kids for a Lifetime of Healthy Eating (Perigee Books; $16.00; January 7, 2014), Rose focuses on how children learn to eat—not what they eat. She teaches parents how to improve their children’s diets by cultivating three habits that support good eating behaviors: proportion, variety and moderation. When children practice these habits, it’s practically impossible not to have a healthy diet. With an innovative and effective approach drawn from all the latest research and from her popular workshops, Rose gives parents clever, practical ways to teach their children food skills. All children can learn:

∙ How to confidently explore strange, new foods

∙ How to engage in open and honest talk about food without yelling “I don’t like it!”

∙ How to know when they’re hungry and when they’re full

∙ How to branch out from easy-to-like prepackaged kid fare to more mature tastes and textures: savory, tangy, runny, crunchy

∙ What to do when they say they’re starving—but dinner is still an hour away

∙ Tactics for reducing tension around food and mealtime for parents of picky eaters and overeaters

And more…

By consciously guiding a positive relationship with food, IT’S NOT ABOUT THE BROCCOLI provides parents with the tools to give their children a lifetime of healthy eating.

Dina Rose has a Ph.D. in sociology from Duke University. She teaches “It’s Not About Nutrition” workshops, consults with individual parents, and maintains an active blog on her website:

Health Benefits of Purple Food

1 comment

Posted on 6th November 2013 by admin in Uncategorized

Purple foods prevent premature aging

Purple foods are colored by a pigment called anthocyanin, a strong and protective antioxidant which can help reduce the risk of cancer, help improve memory and assist with healthy aging.

Purple foods protect your heart

Purple fruits and vegetables are also packed with flavonoids — known to be one of the most powerful phytochemicals. Flavonoids are heart-healthy, beneficial to the cardiovascular system and can lower your risk of heart disease.

Eat more of these purple foods

Purple vegetables: Some purple vegetables include eggplant, purple cabbage, purple peppers, purple potatoes and purple onions.

Purple fruits: Purple fruits include grapes, plums, figs, raisins, prunes and blackberries.

Purple plants: Even purple-colored herbs — like lavender and purple basil — provide powerful nutritional benefits. In addition to the lovely fragrance lavender adds to hair and skin care products, eye pillows and drawer satchels, the renowned herb is associated with increasing blood circulation and reducing insomnia, anxiety, migraines and depression as well as treating skin ailments such as psoriasis, acne, wrinkles, cuts and burns. Lavender essential oil also has both antifungal and antiseptic properties.

Another popular dark-colored herb is purple basil, which has high doses of vitamin A, vitamin C and calcium. Purple basil is beneficial for the hair, skin and eyes.

With so many readily-edible choices to improve your well-being, it is easy to put purple on your daily dinner plate.

The more you sit the higher risk you have of heart disease


Posted on 30th October 2013 by admin in Uncategorized

Heart disease risks rise dramatically among people who spend two or more hours a day sitting in front of a computer screen, television or video-game box, researchers are now reporting. Experts now think that prolonged sitting is especially harmful to heart health.

Scientists at University College London examined data from 4,512 adults. Screen time was defined as TV or DVD watching, video gaming and leisure-time computer use. It did not take into account time spent sitting in front of a screen at work. The participants provided information about any cardiovascular problems.

The people who spent four or more hours a day on non-work screen time had a 48% increased risk of death from any cause and a 125% increased risk of a heart problem compared with people who spent less than two hours a day on screen-based entertainment.

Many people have created the habit of going home after work, turning the TV on and sitting down for several hours until it’s time to go to bed. But doing so is bad for the heart and our health in general.

Researchers will now turn their attention to uncovering what prolonged sitting does in the body to increase heart-disease risk. For example, preliminary research shows cholesterol levels may be affected according to whether people are sitting or standing and moving.

Halloween Survival Tips


Posted on 23rd October 2013 by admin in Uncategorized

Halloween is a day that tests the willpower of even the strongest—and lithest—among us. So though we might resist a triple fudge bar on our best day, few people are above a little professional help when it comes to resisting the temptation of buckets (and buckets) of candy on the 31st. Susan Albers, author of Eating Mindfully and a psychologist at the Cleveland Clinic, shared some tricks to keep us from gorging on all the treats.

Shop at the last minute. “Skip all those early-bird sales on candy and buy it the day of, because if it’s around your house, you’re just going to eat it. This is one occasion when it’s okay to be last minute.”

Hide it. “Once it’s in your house, keep it out of sight, out of mind. Or, as you’re passing it out, put it in an opaque jar. We tend to eat less when it’s not in a clear jar because we’re not looking at it. We’re often triggered to eat just by seeing food.”

Don’t play favorites. “It’s important to buy your least-favorite kind of candy. Buy one you can pass up. If you want to feel good about what you’re eating, buy pure, dark chocolate— anything with 60 percent cacao or above has some health benefits. Nougat and nuts really increase the fat and sugar content.”

Don’t skip dinner
A healthy dinner will take the edge off your candy craving, not to mention temper the blood-sugar rush that converts your body into a flab factory and puts you at risk for diabetes. What you want is a meal rich with fiber and lean protein—think chicken breast with vegetables.

Work out on Halloween morning

Lifting weights reduces levels of blood sugar by 15 percent for more than 12 hours after you’ve left the gym, according to research from Syracuse University. Why does that matter? Some of the sugar you consume will stay in your blood stream, providing energy to your cells, instead of pitching a tent in your belly.

Remember: Halloween is a one-day event
Eating junk food doesn’t just satisfy cravings—it creates them. That’s right; junk food is addictive. Limit your sugar splurging to October 31. If you start a week early, you’re going to have a serious candy habit to break after Halloween. You might find it to be frightfully difficult.

Impulsive Eating: Change Your Conversation

1 comment

Posted on 18th October 2013 by admin in Uncategorized

It’s tough to pass on a second helping of dessert, like just one more cookie or one more slice of pie, but new research from the University of Chicago has found an interesting way to help beat impulsive eating.

In a recent study, scientists looked at both impulsive and non-impulsive eaters to determine why some people can resist while others repeatedly succumb to temptation. Subjects who were considered non-impulsive showed consistent behavior when faced with the prospect of food and experienced no conflicting goals, according to the researchers. Impulsives, on the other hand, had a conflict of goals when put in front of food. They didn’t know whether they should give in or hold back.

Both groups recalled their past responses to particular foods and results found that when people remembered holding back and resisting a food, they were far more likely to say no a second time. Because impulsive eaters have a history of giving in to food, when faced with a similar situation, they follow past actions. The scientists found, however, that even impulsive eaters can curb their urges by thinking back to times where they did say no to food.

Creating new habits takes time, but you can change your impulses by mindfully having a positive conversation with yourself. So when the snack table at a party is calling you back for seconds, focus on past victories over food and get on with your night.

Healthy Foods, Healthy Skin


Posted on 9th October 2013 by admin in Uncategorized

Your skin is your body’s biggest organ, covering almost 18 square feet and weighing about seven pounds. Treat it right with some of these healthy foods, some of which might surprise you.

Carrots aren’t just good for your eyes. Vitamin A is also great for your skin. It acts as an antioxidant to neutralize cancer-causing free radicals. Plus, it helps the immune system prevent infection.

Low-fat dairy, besides being good for your bones, products like milk, yogurt, and cheeses can be good for your skin too. There’s 10 percent of the daily value of vitamin A in each glass of 2 percent, 1 percent, or fat-free milk.

Salmon’s rich in omega-3 fatty acids, a nutrient that helps maintain healthy skin. Not only do omega-3 fatty acids prevent inflammation, but  they’re also responsible for healthy cell membranes.

Brown rice, green peas, lentils, soybeans, and walnuts. Whole grains deliver a one-two punch for skin health, giving your body vitamin E as well as selenium. Vitamin E can help protect your skin from harmful ultraviolet rays and prevent damage from free radicals.

Blueberries have the highest antioxidant level of any fruit; just one serving of these blue guys will give you as much antioxidant protection as five servings of apples!

Green Tea contains a compound called Polyphenols, which can not only fight cancer-causing free radicals, but might be able to reactivate dying skin cells too.