September is National Disaster Preparedness Month. In light of the black out in Southern California and the numerous tornadoes and flooding across the country this year, I thought I would come up with some healthy alternatives to the typical pantry fare of processed foods.

It is always a good idea to keep your pantry stocked with plenty of nuts, dried beans and grains. I keep all of my dry goods in glass jars that I refill from the bins at one of a couple of local health food stores. In the event of a blackout, most likely the gas would still work. Assuming you have a gas cooktop or a camping stove, you would be set to make a meal of beans and rice, and snack on nuts and popcorn.

I always keep a supply of Barilla Plus pasta on hand. It is made with a grain and legume flour blend of: lentils, chickpeas, flaxseed, barley, spelt, oats and egg whites, so it is a good source of protein and has plenty of fiber. Both of these are important to keep you feeling full longer and regulating your blood sugar. The great thing is, they taste no different than regular pasta. My kids love this! Keep a jar of marinara in the pantry and you will be set for dinner.

Brown rice is a great staple as well. Throw 1 cup of rice and 2 cups of water in a pot, bring it to a boil and then simmer for 40 minutes. It takes longer than white rice but the benefits are worth it. White rice is brown rice that has been stripped of all the the nutrients and just the starch is left.

Steel cut oats are my favorite breakfast these days. I like to add some vanilla and mashed banana while they cook and top them with fresh fruit, cinnamon and almond butter. In the event that you don't have fresh fruit to work with, you could always add cinnamon with raisins or any dried or canned fruit you have on hand.

When stocking your pantry for emergency food, be sure to have plenty of canned fruit and vegetables, dried beans and grains and nuts. Canned soup is a good emergency staple, but be sure to look for low sodium varieties. It goes without saying, that any well stocked emergency stockpile will have plenty of bottled water, and candles with matches or battery powered candles (great in dark kids rooms!) with plenty of batteries. A battery powered AM/FM radio is a good thing to have on hand for emergency updates. Have extra blankets available, a first aid kit and make sure you always keep your cell phones charged. You never know when the power could go out!

Healthy lunchboxes

As a mom, one of my top goals is to make sure my kids eat a healthy diet, full of plenty of whole grains, fruits and vegetables. I try to avoid artificial flavors and colors and most processed foods. I say "most", because at times, I do send processed snacks that my daughter picks out. I don't want her to feel left out at the lunch table when all of the other kids are opening their pre-packaged Oreos, Cheetos and the like. I buy the Annie's brand Cheddar Bunnies, Chocolate Bunnies and Graham Bunnies. They come in small, kid size portions and are made with whole grains. They don't use artificial colors or flavors and the sugar content isn't horrible. It is also important to watch the sodium content in processed foods.

For my daughter, meat is not an option. Most days, she has a peanut butter sandwich. We use whole grain bread and sandwich thins. Since she doesn't like jam, some days I slice fresh strawberries or bananas into the peanut butter. I am happy to sneak in more fresh fruit! I try to mix it up and give her hummus and flat bread as well. She always gets a vegetable and fruit (organic when possible as pesticides have been linked to ADHD) with her sandwich as well as some nuts and/or a "treat". For her, the treat is one of her Annie's bunny packets, a chocolate rice cake, trail mix or a few chocolate cat cookies from Trader Joe's (yum!). The vegetable is usually carrots, but sometimes she requests frozen peas. The fruit options are a little more plentiful-apples, grapes, mandarin oranges, strawberries and peaches. My daughter is a little picky, so my options are a bit limited. I let her help pack her lunch each night which is a real key in getting your kids to eat what is in their lunch box. I am happy to say that she never comes home with wasted food in her empty lunch box!

Here are some healthy options that your child might like:

Nut butters with jelly/fruit on whole grain bread
Hummus with flat bread
Nitrate free turkey breast with cheese
Whole wheat bagel with cream cheese
Pasta salad made with Barilla Plus multigrain pasta (a favorite around here!)

Carrot sticks
Sugar snap peas
Cucumber slices
Broccoli or cauliflower with ranch dressing
Sliced sweet bell peppers
Grape tomatoes

Apples
Pears
Peaches
Mandarin oranges
Orange Slices
Grapes
Bananas
Raisins
Mangoes

Annie's Bunnies
Chocolate rice cakes
Trail mix
Trader Joe's Cat Cookies

Whatever you choose to put in your child's lunch box, please be sure it is a whole food, the less processed the better. We really are what we eat, so give your kids the best!

September Newsletter

 Nobody can give you wiser advice than yourself.

-Cicero

Deconstructing Cravings

The body is an amazing source of intelligence. It is always there for you, pumping blood, never skipping a heartbeat, digesting whatever food you put in it and maintaining homeostasis. Is this reliable, intelligent bio-computer making a mistake by craving ice cream or a hamburger or chocolate? Are cravings due to lack of will-power or discipline? I’d like to suggest that cravings are not a problem. They are critical pieces of information that tell you what your body needs.

The important thing is to understand why you crave what you crave. Perhaps your diet is too restrictive or devoid of essential nutrients. Perhaps you are living a lifestyle that is too boring or stressful. Your body tries to correct the imbalance by sending you a message: a craving. A craving for something sweet could mean you need more protein, more exercise, more water or more love in your life. The key to stopping the sugar craving is to understand and deliver what your body really needs.

No book or theory can tell you what to eat. Only awareness of your body and its needs can tell you. Of all the relationships in our lives, the one with our body is the most essential. It takes communication, love and time to cultivate a relationship with your body. As you learn to decipher and respond to your body’s cravings, you will create a deep and lasting level of health and balance.

The next time you have a craving, treat it as a loving message from your body instead of a weakness. Try these tips to respond to your body:

·      Have a glass of water and wait 10 minutes.

·      Eat a healthier version of what you crave. For example, if you crave sweets, try eating more fruit and sweet or root vegetables.

·      What is out of balance in your life? Is there something you need to express, or is something being repressed? What happened in your life just before you had this craving?

·      When you eat the food you are craving, enjoy it, taste it, savor it; notice its effect. Then you will become more aware and free to decide if you really want it next time. 

Food Focus: Natural Sweeteners

Who among us doesn’t love sweets? The sweet flavor releases serotonin in our brains, the chemical responsible for our sense of well-being and contentment. But when it comes to sweeteners, not all are created equal. There are side effects and health risks from refined sweeteners like white table sugar and high-fructose corn syrup, and from artificial sweeteners like NutraSweet, saccharin and Splenda. Since refined sweeteners have been stripped of vitamins, minerals and fiber, they can spike blood sugar, which can often lead to cravings and mood and energy fluctuations. Instead, using naturally and minimally processed sweeteners can reduce cravings for sugary things.

Here are a few natural sweeteners to substitute in drinks, food and baking. Since they are all approximately 1.5 times sweeter than refined sugar, you can use less. You can find them in most supermarkets or natural food stores. When replacing sugar with liquid sweeteners in a recipe, reduce the amounts of other liquids.

Raw Honey

Everyone seems to love honey, one of the oldest natural sweeteners on the market. Honey will have a different flavor depending on the plant source. Some are very dark and intensely flavored. Wherever possible, choose raw honey, as it is unrefined and contains small amounts of enzymes, minerals and vitamins.

Agave Nectar

Agave is made through the extraction and purification of the juice of the agave cactus. It does not stimulate insulin secretion as other sugars do, so it does not create a "sugar rush." It has a delightfully light and mild flavor.

Maple Syrup

Maple syrup is the concentrated extract of the sap of maple trees. It adds a rich, deep flavor to foods and drinks. Make sure to look for 100% pure maple syrup, not maple-flavored corn syrup. As with all sweeteners, organic varieties are best.

Adapted from "The Cane Mutiny," New Age Magazine, March/April 1999.

Recipe of the Month: Maple Fruit Compote with Honey-Ginger Toasted Nuts

Prep time: 10 minutes

Cooking time: 20 minutes

Serves: 4

                                                                                                                       

Ingredients:

2-3 apples

2-3 peaches or pears

2 tablespoons maple syrup

1/2 cup raisins

juice of 1 lemon

1 teaspoon cinnamon

1 cup walnuts or nuts of your choice

1/2 teaspoon fresh ginger, minced

2 tablespoons honey

Directions:

1.   Wash, core and chop fruit into slices or chunks.                                        

2.   Place in a large saucepan with 1/3 cup of water. Add the maple syrup and raisins.  

3.   Cook over medium heat, stirring occasionally, for 10 minutes.

4.   Add lemon juice and cinnamon. Cook for another 10 minutes, until soft.

5.   While fruit is cooking, place chopped nuts in a skillet over medium heat and toast, stirring often, for 5 minutes.

6.   Drizzle honey over the nuts and add ginger, but keep stirring since the honey can easily burn.

7.   Top warm fruit with toasted nuts and enjoy!

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Kale Smoothies.....

......I know I probably just lost a few of you with the title. Hang tight, they are so much better than they sound! Greens are the number one most missing item from the American diet. They have so many health benefits! They are very high in calcium, magnesium, iron, potassium, phosphorus, zinc and vitamins A, C, E and K. As if that isn't enough, they are crammed with fiber, folic acid, chlorophyll and many other micronutrients and phytochemicals. Any way you can sneak them in is a bonus!
Kale smoothie:

1 cup milk (I use almond milk, but you could use any kind)
3-4 frozen strawberries
1/2 banana
1 handful kale (trim the curly part off of the tough stem)
1 TBS ground flax seed
1/2 c ice

Place everything in the blender and blend until smooth.
I promise it doesn't taste like grass clippings....my 3 year old son asks for these daily!

*You can add kale to any fruit smoothie of choice!

Vegetarian Enchiladas

Because I have not been eating a lot of meat lately, I am always searching for good vegetarian options. I found this recipe on a blog that one of my clients told me about. I love the blog and the enchiladas are delicious! I have to warn you-the pepper jack makes them pretty spicy. You could use monterey jack if you don't like the spice.  http://www.wordofwisdomliving.com/home/category/recipe 
(it is pure coincidence that they are called "Beth's Enchiladas")

Ingredients:
Sauce:
2 tbsp. olive oil
1 tsp cumin, ground
¼ cup flour
¼ cup tomato paste
14.5 oz. vegetable broth
Salt and pepper       

Enchiladas:
3 cups (12 oz.) pepper-jack cheese, grated
12 oz. can black beans, rinsed and drained
1 carton (10 oz.) frozen, chopped spinach, thawed and squeezed
11 oz. can corn kernels, drained
6 green onions, thinly sliced
1 tsp cumin, ground
16 corn tortillas (6” size)
Directions:
1. In a medium saucepan, heat olive oil and add cumin, flour, and tomato paste.  Cook 1 minute, whisking.
2. Whisk in broth and ¾ cup water.  Bring to boil and then simmer until slightly thickened (5-8 min.).  Salt and pepper, then set aside.
3. For filling, combine in a large bowl 2 cups cheese (saving 1 cup for topping), beans, thawed spinach, corn, half of green onions, cumin, plus salt and pepper.
4. Preheat oven to 400 degrees F.
5. Lightly oil a 9x13 baking dish.
6. Stack tortillas in a damp paper towel and warm 1 min. in microwave.
7. One-by-one, fill tortillas with about 1/3 cup filling, roll tightly, and arrange in baking dish, seam down.
8. Cover enchiladas with the sauce and top with remaining cheese.
9. Bake 15-20 minutes, until sauce is bubbly.
10. Remove and let cool five minutes.  Top with remaining green onions and serve.
Enjoy.

I served the enchiladas with a green salad topped with tomatoes, cucumbers, green onions, and orange bell peppers. A simple vinaigrette over the top and you are set!

August Newsletter

Guard well your spare moments. They are like uncut diamonds. Discard them and their value will never be known. Improve them and they will become the brightest gems in a useful life.

-Ralph Waldo Emerson

Relaxation and Exercise

Summer is often a time for serious play, time off and deep relaxation. Many of us use the summertime to rebuild our reserves for the rest of the busy year. In our work-crazed society we can lose sight of the benefits of slowing down and taking time to rest. Now that summer is in full swing, it’s time to enjoy the restorative powers of reconnecting to your body through movement and relaxation.

The body loves to move. Even though our body is healthiest when it is getting appropriate physical activity, we often feel dread and boredom when we hear the word “exercise”. Think for a moment of what type of movement you would consider fun as opposed to torturous. Perhaps you loathe the idea of a gym, but miss taking dance classes. Maybe you secretly want to try yoga or rollerblading. You could play touch football with your kids, walk with a neighbor in the mornings or go for a swim. The summer offers so many choices – it’s simply up to you to choose which style of movement excites you. Your heart will thank you, your soul will be gratified, your limbs will be more fluid and you’ll sleep better at night.

Summer is a unique time of year when we can do both our relaxation and our movement out in nature. Take a nap in a hammock and enjoy the smell of freshly cut grass. Go to the park and meditate or read under a favorite tree. One of the greatest places to rest in the summertime is by the water. There is something magical and restorative in water, and we naturally crave to be near it, by it or in it. Heading to the water, whether it is the beach, a lake or a kiddy pool, can be relaxing and rejuvenating.

Whether you are relaxing, exercising or both, notice that being outside in nature has a profound way of quieting the mind and reconnecting us to ourselves. Often this relaxation and peace of mind are what our bodies crave the most. So while summer is with us, strap on your sandals and enjoy the rich elements of sun, wind and water and the nourishment that they bring.

Food Focus: Water

Most of us are aware of the importance of drinking enough water. Getting our daily dose of water helps our organs perform their functions, keeps our skin clear and hydrated, and allows physical action in our bodies to flow smoothly. Even with this knowledge, it can still be challenging to drink all the water our bodies deserve daily. In the summer, when we tend to play hard, sweat and spend prolonged time in the sun, drinking plenty of water is critical. Those who are not drinking enough may experience poor digestion, sluggish thinking, skin breakouts, headaches, bad breath and general fatigue.  

To start your day right, set a large glass of water by your bed each night and drink it when you wake up. Drinking water first thing in the morning pulls out toxins from the previous day and freshens your system for the day ahead. Keep a bottle of water accessible throughout the day, whether you are on the go or at a desk. Having a bottle of water close by will remind you to take a sip when thirsty. The first sip will usually let you know how much more water you need. A sip or two may be enough, or you may need a big glass. If you drink most of your daily water before early evening, you most likely will not be thirsty before bed. This is good, because drinking before bed and then waking to use the bathroom disturbs your peaceful night’s sleep.

What about quality? Some people like bottled water, while others prefer filtered water. The key is to like the taste of the water you are drinking, and the water should agree with your body. If the taste of plain water is unappealing, experiment to see how you can make it tasty and drinkable. Try adding a few mint leaves, a wedge of lemon, a sprig of parsley, slices of cucumber, a twist of lime or a squeeze of orange to make water more tempting, or to jazz up your routine. Also, drinking tea or juice and eating raw fruits and vegetables contribute to the hydration process. So, splash in the waves, swim in the sun, drink plenty of water and enjoy the summer fun!

Recipes of the Month:

Sun Tea

Prep time: 2 minutes

Cook time: 24 hours

Yield: 2 liters

Ingredients:

3-4 tea bags of your choice

water

Directions:

1.   Fill an extra-large mason jar with water, add 3 or 4 of your favorite tea bags and cover with lid.

2.   Place in sun for one full day and let the shining rays pour in heat and energy, bringing out the wonderful tea flavors.

3.   Sweeten if so desired with natural sweetener and serve at room temperature or cold over ice.

Note: Garnish with mint leaves or lemon wedge.

Ginger Drink

Prep Time: 7 minutes

Cook Time: 24 hours

Yield: 6-8 servings

Ingredients:

1 pound fresh ginger root

2 quarts water

juice of 2 limes

maple syrup or agave nectar to taste

Directions:

1.   Thinly peel the fresh ginger, grate and mix with water in a large saucepan.

2.   Bring to a boil and simmer for 4 minutes. Cover the pan and turn off the heat; leave

      for 24 hours.

3.   Strain the liquid through a fine mesh sieve.

4.   Add the lime juice and maple syrup or agave. Stir until dissolved. Serve chilled.

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Overnight Steel Cut Oats

I love to start my day with a bowl of steel cut oats. The problem is, it takes 20 minutes to cook them-more time than most of us have to wait for breakfast when we are trying to get lunches made and kids out the door. Oatmeal is such a perfect breakfast. It is full of soluble fiber which can help lower cholesterol and slows digestion, which means you won't get a spike in blood sugar (too much of the up and down of the blood sugar over the years = diabetes). It is a good source of protein and provides many vitamins and nutrients. These include, vitamin e, zinc, selenium, copper, iron, magnesium and manganese.

Here is your tip for the day: start your oats the night before. I measure 1/3 cup each of steel cut oats, almond milk and water (you can use all water if you prefer, but I like the extra calcium from the almond milk). Place them all in a bowl. At this step, you can add 1/2 t vanilla and any dried fruit you choose. Cover the bowl with a plate and set it in the refrigerator overnight.

In the morning, dump the bowl into a pot and heat on medium for 5-7 minutes. At this point, I mash half of a banana with a fork and stir it in while the oats heat up. I also give it a sprinkle of cinnamon.

When the oats are warm, dump them back in the bowl and top with your favorite fruit. Today I had fresh organic mango and strawberries. I also like to add blueberries or peaches. I always top in off with almond butter with roasted flax seeds in it for some added protein and Omega 3's.

This is one breakfast that fills me up and gets me through the morning!

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