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Wednesday, February 22nd, 2012
When my friends were over for dinner the other night, they asked me how I was able to make our meal yet still have time to relax and enjoy their company during their visit. After thinking about it, I realized that over time (with a lot of practice) I’ve learned some strategies to be a hostess who actually enjoys myself when I have company. This did not happen by accident – believe me, I learned the hard way. But now, I find it easy, and you can too. Here are my tips for stress-free casual entertaining.
1. Plan a meal you’ve made before with ingredients you know. It’s tempting to try fun, new, or exotic recipes when you have company, but this can be stressful and time-consuming. Instead, make a recipe you’ve had success with before, or a family dish you love and have made a million times. The guests will never know either way.
2. Keep the food simple and hands-off. My favorite entertaining meals are soup with salad and stews or braised meat dishes served with fresh bread. You can easily make soup, stews, and braised meats ahead of time and then keep them over low heat on the stove. Make a simple salad ahead of time (leave untossed in the fridge) and buy a loaf of artisan bread. Though serving traditional meat + starch + veggie meals may sound like a good idea, it’s very hands-on and getting the timing right (where everything’s hot and ready at the same time) is difficult even for an old pro.
3. Prepare ahead of time. Wash and cut veggies, make salad dressing, chop fresh herbs, slice bread, set the table, pull out wine glasses, and refrigerate beverages well before your guests arrive. If you have every ingredient chopped and ready-to-go, you can assemble the meal in just a few minutes and won’t miss out on time with your company.
4. Decide what time you’ll need to start prepping – then start an hour before that. On the day I’m hosting people for dinner, I always think about what time I should start getting ready, and then give myself an extra hour in case I underestimate. This prevents last-minute freak outs, and gives you the best chance of feeling ready and relaxed. Worst case scenario: you have an hour to kill before guests arrive (and I’m guessing you can find a way to fill that hour!).
5. Entertain near the kitchen. If you have a big house, serve the meal at your kitchen table or your more casual table instead of in the dining room. This may feel kind of informal, but for a low key get-together, it’s plenty appropriate and will allow you more interaction with your guests. It makes everyone feel more comfortable if you get to participate in their visit.
6. Accept guest offers to help. If you get overwhelmed when you entertain, allow people to bring something. Wine, dessert, or appetizers are great places to solicit help, because you don’t have to worry about guest offerings not “going” with your meal, and you can remove your worry about those whole courses.
Follow these tips and you really will find entertaining easy!
Monday, February 20th, 2012
Buying lunch everyday can really add up, both in dollars and calories. But bringing food from home often means boring, redundant meals that you just don’t look forward to in the middle of the work day. I asked my friend Christa – a nurse who works twelve hour shifts and thus has to bring multiple meals to work – to share some of her food staples as well as her tips for for staying interested and planning ahead. Here they are.
1. “Kitchen Sink” soup – Trader Joe’s (or any boxed) roasted tomato and red pepper soup with lots of things thrown in. I add rotisserie chicken bits, roasted chicken, or frozen chicken breast strips; quinoa – either that i prepared or a frozen mix at TJ’s; plus any roasted vegetable that i have in my fridge – broccoli, cauliflower, Brussels sprouts. Then frozen corn and black beans or chickpeas.
2. Whole wheat quesadilla with cheese – melted in toaster oven. Eat it either with soup or by itself.
3. Roasted vegetables with chicken – great when you have leftovers – and you can eat this hot or cold or on top of a bed of greens as a salad.
4. Sweet potatoes with more of the same above ingredients on top. Any roasted vegetable; my favorite has been Brussels sprouts and roasted tomatoes. Add a dollop of TJ’s chive and yogurt dip (healthy and delish). I also bring a sweet potato with sauteed greens (southern greens mix from TJs) and cooked sliced chicken sausage. it’s really good and very filling. lots of fiber from the sweet potato and protein from the sausage.
5. BIG salads with spinach or arugula. again, i throw in all sorts of things. Shredded raw beets and carrots, chicken, goat cheese, walnuts, dried cranberries, sometimes roasted vegetables, beans, plus quinoa. And I always use a store-bought salad dressing – but of course, nothing too high cal (under 100 calories per serving). TJ’s has a really good creamy cilantro dressing.
6. Sometimes, I am VERY basic. I’ll just eat raw vegetables (lots of them – carrots, snap peas, broccoli) with lots of hummus (edamamme humus from TJ’s is my favorite) and tzaziki or chive yogurt dip. This sounds boring, but it’s surprisingly tasty and refreshing. Then I eat a grapefruit, which is the perfect end to this “meal.” Nuts can add some protein and fat as an extra snack before or after lunch, which helps keep me full.
7. I always keep string cheese or Babybel Light cheese with me.
8. I always bring lots of snacks with me to work because I figure that if I get hungry, whatever i bring with me is a healthier option that what I would find in the break room at work. I have 100-calorie packs of popcorn and almonds, mini kind bars (less than 120 calories), and dark chocolate Nature Valley bars (which are not that healthy but feel like a fantastic treat). And sometimes I love a carton of chocolate milk — it fills me up and serves as a really nice treat.
I never take more than 5-10 minutes preparing my meals in the morning. And sometimes, when I work for a stretch of days, i prepare several things at once. I place servings of cereal in individual Tupperware containers, and can just grab one from the cupboard on my way out the door. I buy large containers of yogurt (cheaper and less wasteful) and scoop it into individual Tupperware so it’s also ready to go. With nuts, crackers, and anything that’s easy to go “overboard” on, I pack small servings in individual containers and keep them in my purse.
Grocery shopping once a week, having lots of small Tupperware on hand, and planning ahead really helps! Once things are prepped, I can get out the door in a hurry without worrying about wasting extra time or money on food.
Thank you, Christa for sharing!
Thank you, Emily Weaver Brown Photography for the above photo. Check out all her cute packed lunch ideas!
Saturday, February 18th, 2012
Millions of moms would say that their kids start bouncing off the walls after eating sweets. In fact, it’s almost considered common knowledge that sugar causes hyperactivity in children. But is this really true?
Surprisingly, the answer is no. The relationship between sugar and hyperactivity has been studied many times, but research has never proven cause and effect in normal children. So how did this become such a widely accepted myth?
A few reasons:
- In 1980, the New York Times published an article called “Sugar causes hyperactivity in children.” The article was based on a study that monitored kids in a playroom to see how sugar affected their play. There was a major flaw in the study though: the children were given sugary foods one week after their play was observed. No sugar was given before observation. So the “results” were not reliable. Unfortunately, the New York Times article appeared only a few days after the study came out, so readers had already been influenced by the headline.
- Sugary sodas and sweet treats are often given to kids in large, unstructured environments like birthday parties, Halloween parties, or on holidays when kids are already highly excited. Removing sugar from these environments does not tend to reduce the high energy play.
- Most parents cite soda as the item that makes their kids the most hyperactive. Many of the most common sodas have caffeine, which can cause hyperactivity in children.
- Hyperactive kids may be more likely to consume sugary foods, according to research. This could definitely influence adult expectations that some kids will be more hyper after eating sugar.
- Some research has shown that food additives like food colorings do increase hyperactivity in children. Many sugary foods — candy, soda, birthday cake, frosted cookies, even ice cream — also contain food colorings which could affect behavior. Read more about that here.
As you can see, it’s no wonder why people believe in the relationship between sugar and hyperactivity.
And though this particular effect is not proven, there certainly are many other good reasons to avoid or reduce sugar, including:
- Intake of sweetened beverages and even juices is associated with overweight and obesity in children
- Sugar is a source of “empty calories” – in other words, it provides calories but no real nutrients
- When kids eat sweets frequently, they may forgo other more nutritious foods because they’re not hungry
- The more sweet foods kids eat, the more preference they may have for sweet foods, and the more they may shun unsweetened foods (this habit can be reversed over time)
Many moms, doctors, nutritionists, and people in general have strong beliefs about the “dangers” of sugar. An examination of the research however, (and I should note: research that is NOT funded by the sugar industry) reveals that sugar does not in fact cause hyperactivity in normal child populations.
*image above taken from Balancing Motherhood blog*
Wednesday, February 15th, 2012
There’s been a lot of buzz lately about genetically modified foods, as more consumers and companies join together to in favor of labeling these foods via the Just Label It campaign. Lots of terms surrounding this topic get thrown around during these talks and in the media, so I wanted to give you some simple and straightforward info about genetically modified foods and the movement to label them.
What are genetically modified organisms (GMOs)?
GMOs are what you get when you inject an organism with another organism that changes it’s DNA. For example, a bacteria might be placed in a plant to make the plant more resistant to pesticide, herbicides, or weather. The plant would now be considered “genetically modified.”
What do all these different terms mean?
The following terms are used interchangeably, and mean the same thing for consumer purposes:
- Genetically modified foods
- Genetically engineered foods
- GM foods
- Genetically modified organisms
- GMOs
Why do farmers use GMOs in their farming practices?
Farmers in the U.S. make very little money (the farmers themselves that is). Genetically modifying their crops may help them earn a little more by increasing their yield, reducing pesticide costs, or lengthening the seasons during which they can grow.
Why does the biotech community push GMOs?
Because biotech companies make a lot of money when GMOs are used. This community often argues that we need GMOs to feed the world as our population grows; that we need GMOs to increase the nutritional value of certain crops, or that we need GMOs to help combat climate change.
Why is this bad?
Because we don’t really know how these genetic modifications affect our health. After all, we are EATING these modified crops (or are eating the animals who ate them), and there hasn’t been enough unbiased research to show that this is safe. It’s possible that some genetic modifications are fine, but studies in other countries have repeatedly shown that some GMOs are harmful to human health, the land, and the planet. So to just assume that it’s fine to genetically modify something without extensive research is very risky.
Are GMOs harmful?
Evidence has shown that some GMOs can be harmful to human health. (Here’s an example of Agent Orange in corn!). It’s possible that others are not. The problem is that we as consumers currently have no way to know whether the food we’re eating is genetically modified or not, so we can’t do our own research and then make our own decisions.
What we as a country need is more research and more regulation so that GMOs are proven safe before being widely used. And Until we get that (and afterward!), we should at least have a right to know what’s in our food before we buy it.
Is there any regulation now?
All a company has to do is show the FDA that a GMO they’re using is “generally recognized as safe.” They don’t need to label their product or submit legitimate scientific research proving that it really is safe for human consumption.
What can we do to change the current system?
Join the “Just Label It” campaign. This campaign does not address whether GMOs should be used or not, it merely states that consumers deserve to know what’s in their food. Consumers deserve a voice, and the Just Label It petition is striving to give them one.
How can I make sure I’m not eating GM foods right NOW?
Right now the only way to avoid GMOs is to buy organic food, because organic food is not allowed to be genetically engineered. Of course not all of us can afford to buy everything organic, and many of us don’t have access to a variety of organic foods. But until the FDA agrees to label GM foods, buying organic is all you can do to ensure you’re avoiding GMOs.
I hope this helps clear up some of the confusion!
*image above taken from the Stonyfield Buzz Blog*
Friday, February 10th, 2012
On the Today Show this morning, they discussed the “risks of a gluten free diet.” My thought was: FINALLY! Some press about why most of us do not need to give up gluten for good.
Sure, for those with celiac disease or gluten intolerance, avoiding gluten (the protein found in wheat, barley, and rye) is crucial for maintaining good health. But for everyone else, a gluten free diet is not a way to get healthy or lose weight.
Why? Here are just a few reasons:
- Gluten doesn’t make you fat. Avoiding gluten won’t make you thin.
- A lot of people who give up gluten end up buying more packaged, prepared, processed foods and snack foods than they even ate before. This is not a healthy habit, whether gluten is involved or not.
- Many gluten-free products contain more calories, more sugar, and smaller portion sizes than regular packaged foods
- Gluten-free diets are very restrictive. And most people don’t follow restrictive diets for very long. So even if you established some healthier habits, odds are they wouldn’t last.
- Whole wheat, barley, and rye are nutritious components of a healthy diet. If you give these up, you could be missing out on fiber and other important nutrients.
Why do some people claim to “feel better” on a gluten free diet?
This is probably the reason: say you normally don’t pay much attention to what you eat, and suddenly you give up gluten and begin making more meals at home, reading Nutrition Facts labels, eating more vegetables and fewer refined grain products, and snacking less. What do you think is going to happen? Weight loss, feeling better, having more energy, not feeling so bloated or bogged down by huge plates of creamy pasta! Gluten is not the culprit here. Rather, bad eating habits in general that get axed by default when gluten disappears.
What if you’re really gluten intolerant or gluten sensitive?
Go to your doctor and get tested. Don’t self-diagnose and give up gluten first, because this test will then be ineffective, and you won’t really know what’s going on or why you’re displaying weird symptoms.
Want more info?
Here you go: Will you lose weight on a gluten-free diet?
Monday, January 30th, 2012
Seems like every product on supermarket shelves now claims to have added “probiotics” – but not all these foods are created equal! Eating fermented foods, especially yogurt and kefir, is really the best way to add probiotics to your diet because these are whole foods (as opposed to snack foods or supplements) that also contain beneficial nutrients, like calcium and protein for example. Here is a little more info, as well as my favorite probiotic-containing foods.
What are probiotics?
Probiotics are live microorganisms added to food and supplements. When you see the phrase “contains live and active cultures” on a container of yogurt, kefir, or other fermented product, you know there are probiotics – or “good bacteria” present.
Why are probiotics good?
People have been eating yogurt, kefir, and other fermented foods for hundreds of years, and many studies have shown health benefits such as improved digestion, reduced inflammation, enhanced immunity, and increased absorption of nutrients (because of improved digestion). Eating yogurt or kefir on a regular basis may lead to improved health.
Who should be eating probiotics?
Everyone, but especially people who suffer from allergies, asthma, constipation, irritable bowel syndrome, lactose intolerance, or yeast infections. Of course it’s important to ask the advice of your doctor or dietitian before adding fermented foods to your diet if you have lactose intolerance, dairy sensitivities, or other chronic health problems.
What are the best sources of probiotics?
Fermented foods are best. Yogurt and kefir (the plain varieties, which have no added sugar and thus no “empty calories”), as well as buttermilk, sourdough bread, sauerkraut, pickles, kim chi, sour cream, injera (the Ethiopian pancake-style bread) and kombucha (fermented tea).
Which yogurts and kefirs are best?
My favorite brand of kefir is Lifeway, because they offer a huge variety of products and their organic version is made with milk from grass-fed cows. Their kefirs are also lower in sugar than other brands and much lower in sugar than many yogurts. As for yogurts, I have many favorites, but am especially loyal to Stonyfield, Clover Organic (on the West coast), and Brown Cow. My recommendation is to look for an organic yogurt or kefir that is low in sugar and comes from humanely treated cows.
What do you do with kefir?
Kefir is a fermented milk drink that tastes like yogurt, but is thinner (drinkable) and almost a little bit bubbly. I like to drink it just on it’s own, but it’s also great poured over fruit or cereal, added to smoothies, creamy soups or mashed potatoes, or in baked goods – you can use it anywhere you’d as you would buttermilk. If you’re new to kefir, try a flavored version (strawberry, blueberry, and peach are delicious!) as a snack or a creamy dessert!
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