Nutrition

Does Sugar Really Cause Hyperactivity in Children?

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*

Why Care About Genetically Modified Foods?

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*

Give up gluten? No thanks!

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?

How to Recover from Super Bowl Food Coma

Sunday, February 5th, 2012

We’re only one month into the new year and have already had a “holiday” featuring a large spread of less-than healthy foods. Yes, I’m talking about Super Bowl.

Whether you dove into a plate of nachos at a bar, ate one too many burgers at a party, or spent the day repeatedly reaching into a bag of chips in your recliner, odds are you’re ready to eat a little “cleaner” this next week. Rather than opting for something extreme like a diet or cleanse, I recommend following some basic tips that will get you back on track and help you stay there. Here’s how:

Cut back on sweets, processed snacks, and meat. These items are for the occasional indulgence, not everyday. If you wanted to get serious, you could give these foods up for a week or so, to allow your body to readjust to a new healthy routine, and to reduce cravings.
Eliminate alcohol for awhile, or reduce to 1-2 drinks per weekend, and no alcohol during the week.
Drink enough water. It’s easy to mistake thirst for hunger, so when you find yourself hungry or craving a snack, have a glass of water first. If you’re really hungry, you’ll still be hungry after the water, but at least you’ll know for sure. Water before a meal might also help you eat less at the meal (some research has shown this).
Eat more fruits and vegetables. This does not mean add lettuce to your cheeseburger, but rather replace some of what you’re eating now with vegetables. If you normally have meat, mashed potatoes, and a vegetable for dinner, replace the potatoes with another lower calorie vegetable and choose a leaner meat.
Don’t drink your calories. Stick to water and other calorie-free beverages like sparkling water, herbal tea, iced tea, and the occasional diet soda if you’re craving a treat.
Avoid doing anything extreme. Like I mentioned above, avoid cleanses, “detoxes,” or any diet that requires you give up foods you love. These types of plans don’t last, so whatever bad habits you eliminate will soon reappear. Instead, make a commitment to reduce your consumption of unhealthy foods.
Look for pleasure. Vegetable-based dishes can be just as delicious as more high-calorie food, if you venture outside the traditional steamed veggies and boring salads. Get creative (and use the ideas on Eating Made Easy!) so that you look forward to healthy meals instead of dreading them.

Have a great, healthy, nacho-free week!

By the way, how cool are these dips?? My friend Jen makes them every year for Super Bowl — I love the creativity and who doesn’t love seven-layer dip?!

Thanks, Jen, for the inspiration!

Don’t forget to vote for my Peanut Butter Pancakes with Chocolate Yogurt Cream! Vote here and be entered to win a $100 prize pack from Stonyfield and Peanut Butter & Co. – plus receive a $1 off coupon from both companies!

Would You Believe These Diet Myths?

Friday, February 3rd, 2012

When I tell people I’m a nutritionist, they often say things like “Oh God. I swear I don’t normally eat like this!” or “My friend told me that [insert false statement here] — is that true?”

Others sometimes rattle off various diet-related tidbits that they’ve heard or believe which have no scientific backing and/or make no sense. I certainly don’t blame people for being confused — nutrition can be complicated and research is always evolving. Plus, there’s so much information out there that it’s hard to know what’s true and what’s not. But I have to giggle at times, because some diet myths are so wrong, they’re funny. Here are a few recent gems:

1. Sugar is the #1 enemy of the bowel movement. (Doesn’t get any better than this).

2. Protein is the healthiest thing you can eat because it has no calories. (Truth: Protein is one of the four nutrients that provides us with calories a.k.a energy – the others are carbohydrate, fat, and alcohol. Thus this statement makes no sense).

3. Beets make you fat because of all the sugar. (Truth: Beets are a vegetable, and believe me – vegetables are not what’s making you fat).

4. You should only eat raw almond butter. Regular almond butter isn’t even good for you. (Truth: not sure why it matters whether a nut is raw or toasted when you spread it on your toast).

5. It’s best to sweeten everything with agave, honey, and maple syrup. Sugar is toxic. (Truth: All sweeteners are empty calories and should be eaten in moderation).

6. We should all be on the Paleo Diet. (Truth: There’s a reason cavemen died before age 30. Another truth: some aspects of this diet are good – like it emphasizes whole foods not processed and refined ones – but it’s not practical or healthy to cut out entire food groups like this diet recommends).

…and many more. I will be adding to this list when I remember other goodies!

Is Organic Food Making You Fat?

Wednesday, February 1st, 2012

When you see the word “organic” on a food label, do you immediately believe this food is healthy? If so, you’re not alone. Research has shown that consumers perceive organic products to be lower in fat and calories and higher in fiber than the equivalent conventional foods. Unfortunately, this is a false perception!

Yes, organic products are free of some undesirable ingredients, such as pesticides, genetically-modified organisms, and artificial growth hormones. But many of them still contain loads of sugar, fat, and empty calories that can lead to poor health and weight gain. Which is why every kind of packaged, processed, snack or sweet food needs to be eaten in moderation, whether it’s organic or not.

So next time you’re tempted to throw a bag of organic potato chips into your cart while shopping at Whole Foods, Trader Joe’s, or another natural food store considered to sell “healthier” products, keep in mind that all potato chips are potato chips, and if you eat too many you’re likely to gain weight.

*image credit for above: www.latejuly.com*

Benefits of Kefir and Truth About Probiotics

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!

Healthier School Lunches On Their Way

Wednesday, January 25th, 2012

The USDA released new guidelines today to provide school lunches for students across the country. The changes were made as part of the Healthy, Hunger-Free Kids Act signed into last year, and overall, they do look like a decent improvement. Check out this before and after lunch menu to get a better idea of what the changes might really mean, and read a little more about the changes here.

*image credit for above: Chicago Magazine, April 2011*

The Paula Deen Diabetes Debacle

Monday, January 23rd, 2012

Paula Deen – the self-proclaimed Queen of Butter and Cream Cheese – recently revealed she has Type 2 diabetes. When I heard the news, I was hardly surprised. She’s an overweight, inactive adult who eats a high-calorie low-nutrient diet (assuming she eats her own food) — all factors that put her at high risk of health problems. What did surprise me – and really got me fuming – was that she 1) was diagnosed with diabetes three years ago, and is just now announcing it and 2) is partnering with a drug company on her new “Diabetes in a New Light” campaign.

Seriously?! Gross.

Despite our culinary and nutritional differences, I have always loved Paula Deen. She’s an authentic, endearing, and seemingly nurturing woman who looks like she’d be the perfect grandma. But right now, I’m disappointed. Such a high profile, loved woman could have been a terrific figurehead for making lifestyle changes to combat disease. I would never suggest that she give up butter or start making only salads on her show. Instead, here’s what I think she should have done:

1. Admit she had adult-onset diabetes earlier. It’s her personal life, and she can theoretically keep whatever she wants private. But to hide her condition for three years while she continued to get richer and more famous by encouraging her viewers to eat eat rich, fatty food is just wrong.

2. Partner with Fruits & Veggies More Matters, or another poorly funded non-profit agency that is tirelessly trying to get Americans to incorporate more fruits and vegetables into their diets – not a drug company. Paula Deen is already rich, and she doesn’t need a lucrative deal with Novo Nordisk to make ends meet, so here she had a unique opportunity to be a much-needed figurehead for a food group that could actually improve our health if it had any marketing money behind it. What a wasted opportunity.

To her credit, Paula gives a couple of lifestyle tips in her personal statement (e.g. reducing intake of sweet tea – a useful tip) and has some “lightened” recipes on her website now (but who wants to eat lasagna with fat-free cheese and reduced-carb noodles? Not me.), but in many ways it seems like she’s missing the point: Type 2 Diabetes is a lifestyle-related disease. If you replace some of what you’re eating with vegetables and fruits, get a little more active, and thus drop some excess pounds, you can manage or even reverse your disease. You can still enjoy food, and you’ll likely have more energy to enjoy the other parts of your life. And you won’t need drugs.

I wish Paula Deen would have seized this opportunity to invite Americans to join her in changing their lifestyle habits to achieve better health.

*Image credit: pauladeen.com*

Is There MSG Hiding in Your Snack Food?

Wednesday, January 18th, 2012

Before you polish off that next handful of cheese-flavored Goldfish, Chex Mix, or Doritos, you may want to take a closer look at the ingredients list. See anything like “autolyzed yeast,” “hydrolyzed soy protein,” or “glutamate?” If so, the product contains an MSG-equivalent. These additives are not labeled as monosodium glutamate (true MSG), but they are essentially the same thing.

Are these additives bad?

Depends on who you ask. The FDA, World Health Organization, and Food & Agriculture Organization of the United Nations concluded many years ago that MSG and other synthetically produced glutamates are not harmful. Yet some scientists insist that glutamates do have negative effects on health, and should be avoided.

Why do food companies add MSG?

Its a flavor booster, especially for cheese and ranch flavored products. It provides the super intense, salty, “umami” flavor that makes our snack foods highly tasty.

What kinds of foods have MSG or its equivalents?

Too many to list, really. Many packaged salty snack foods, chicken and vegetable broths, sauces and flavorings, some low-fat yogurts, even some canned tuna. You can bet that any cheese or ranch-flavored snack product probably has hydrolyzed soy protein or autolyzed yeast, or both.

Should I avoid foods with glutamates?

This is a good time to recall two of Michael Pollan’s recommendations in his book Food Rules:

1. Eat mostly plants, not food that was made in a plant.

2. You can eat whatever you want, as long as you make it yourself. (The idea here is how often would you expend the time and energy to make your own French fries, cream puffs, or Goldfish crackers from scratch? Not very often. But on that note, check out this cool homemade Goldfish cracker recipe).

Another way to put it: as long as most of the foods you eat are whole foods – veggies, fruits, whole grains, beans, nuts, sustainably-raised meats and fish, organic dairy – you don’t need to worry about eating the occasional glutamate-containing processed food (unless you notice it gives you unpleasant symptoms).

image credit: Tony Cenicola, New York Times, March 2008

Best Finger Foods for Babies

Thursday, January 12th, 2012

Baby finger foods have long included Cheerios, bits of soft fruit, cooked peas, or any other soft or small regular household food. But in the last few years, all sorts of packaged finger foods for babies have come onto the market — puffs, rice wafers, fruit snacks, and “yogurt melts” — to name a few.

So are these products better for your baby? Not really. Here’s why:

They are highly processed, which just means they’re compilations of tons of different ingredients, as opposed to real, wholesome foods.
All of them contain sugar. And there’s just no need to give your baby sweetened foods, since right now they’re just as happy with unsweetened. (God knows this won’t last!)
Baby finger foods are much more expensive than regular foods that are suitable for babies.

Giving your baby these foods isn’t bad, it’s just not necessary when there are so many other options. [Note: I do give these to Lucy, but I save them for "emergencies" a.k.a. when we're in the car and she'd rather not be, when we're on an airplane and only novel things will keep her entertained, etc.]

So what are some healthier baby finger food options?

Puffed rice or puffed kamut cereals. These serve the same purpose as “puffs” but only have one ingredient each (whatever grain you choose is the one ingredient).
Freeze-dried veggies and fruits. Crunchies, Just Tomatoes, Little Duck Organics are brands that can be found nationwide. Varieties good for babies include peas, corn, blueberries, tomato bits, as well as mangoes, raspberries, and strawberries (broken into smaller bits for babies under 1 year).
Unsweetened Cheerio-type cereals. I look for organic ones, (so they are pesticide and GMO-free) that have no or very low sugar and low sodium.
Frozen diced carrots and/or peas (thawed and cooked), unsalted canned beans (rinsed and drained, if large then cut in half), soft fruit cut into small chunks (banana, kiwi, mango, strawberries, halved blueberries).

Lucy’s been enjoying all of the above-listed foods, now that she recently developed her “pincher grasp” and can pick foods up and stuff them into her mouth…as seen here…

Not very lady-like in her manners yet, but we’re giving her a break just this once

Is it Possible to Lose Weight and Keep it Off?

Monday, January 9th, 2012

I’ve never believed in extreme diets, or really any diet you don’t plan to maintain for a lifetime. Sure, sometimes you have to pull in the reigns when you’ve gotten into a bad habit, but to give up whole food groups entirely or severely restrict calories just won’t work if you plan to keep the weight off for good. The “secret” to losing weight for good is to make small changes that add up over time, so that you cut calories without feeling much deprivation. This method really works. You just have to be patient in waiting for results.

My husband Tyler is a great example of how small changes add up over time. Before we met, he ate out a lot, thought that ordering a side salad next to his burger with fries made him a “healthy eater,” and didn’t pay attention to portion sizes. He never looked really overweight, but for awhile his BMI was 29 – just one point away from obese.

After we met, Tyler slowly started to shed pounds. He didn’t go on a diet, or drastically change his habits all of the sudden, but we did start eating more meals at home, and he did start to eat slightly smaller portions (mainly because I dished out our meals in the kitchen then put plates on the table instead of serving family style – so we rarely ate second helpings). He also developed a taste for salads and vegetarian meals, since this is largely how I cook.

Each year that we dated, Tyler lost about 5 lbs. Here’s a peak at the progression:

2006

2007 (Don’t let that plate of Thanksgiving food fool you)

2008

2010

2011

The differences between these photos are subtle – but they add up to 25 lbs lost – and the differences in how he feels and his health stats (blood pressure, cholesterol, triglycerides) are huge. And not once did he feel deprived of foods he likes.

So yes, it may take a few years to lose weight this way, but it is effective, relatively painless, and long-lasting.

Even though Eating Made Easy is not a weight loss site, many of the tips you’ll read here will support slow, steady weight loss that you can maintain. So keep on reading!

Why We Should All Eat with the Seasons

Wednesday, January 4th, 2012

When the term “organic” was established in 1990, it implied produce that was not only pesticide and chemical-free, but also grown locally on small farms in a way that protects the environment, workers, and consumers. But because the demand for organic has grown tremendously since then, big companies both domestically and abroad are now selling “organic” produce that hardly adheres to these standards. Mass produced organic food may be free of pesticides and chemicals, but the environmental benefits essentially stop there. Read more about this phenomenon here.

Wait…isn’t it a good thing that more people are buying organic food? In general, yes! Awareness about the dangers of conventional food production is rapidly increasing, and consumers are paying more attention to what they buy which is great. But in the end, the best thing we can do is eat what’s in season in our area. It’s just not realistic to eat tomatoes in January, cantaloupe in March, and pears in July, even if they’re organic.

Luckily, there are delicious foods — grown organically on small U.S. farms — in season at all points of the year. And when fresh produce is scarce, we have tons of frozen and canned options that can be turned into inexpensive, healthy, and tasty meals.

So what’s in season now?

Click on the links to for easy recipes featuring these foods.

beets
broccoli
Brussels sprouts
cabbage
cauliflower
clementines (aka mandarin oranges, satsumas, tangerines)
fennel
grapefruit
kale
kiwis
kumquats
lemons
oranges
parsnips
pears
persimmons
radicchio
rutabaga
sweet potatoes
winter squash

See even more winter veggies and fruits here.

Make a Resolution That Lasts!

Sunday, January 1st, 2012

Not many of us make New Years Resolutions that last beyond January. This year, let’s change that! Here are some tips for setting realistic goals and staying motivated so you can actually reach them.

1. Set reasonable goals. Giving up foods you love, eliminating entire food groups from your diet, or wanting to lose 10 lbs in a month are not reasonable goals. If you know where your weak areas are, start whittling away one of them at a time. For example, if you’re used to having a glass of wine every night, a realistic goal may be to have a glass of wine 3 nights/week instead. Over time, this will lead to weight loss that you can actually sustain.

2. Make a commitment. Nothing happens without effort. If you’re making a goal you actually want to reach, you’ll need to commit to putting in some energy.

3. Ask yourself why. Why do you want to lose weight? Why haven’t you been able to in the past? Why is this time different? The answers to these questions may help you overcome obstacles before they even arise.

4. Change your surroundings / routine. If you want to lose weight, you’ll need to change some aspects of your lifestyle. Maybe you’ll clean out your pantry at home, avoid restaurants that tempt you to overeat, and start meeting your friends for walks instead of meals. Set yourself up for success by building in buffers that support what you’re doing.

5. Gather Support. Get a few friends or family members on board with your goals. If they’re willing to work alongside you, you’ll have more success – and more fun – getting to where you want to be.

6. Find non-food ways to relax. It’s easy to turn to food or cocktails to blow off steam when we’re stressed, but this doesn’t usually lead us to better health and we often feel worse before we ever feel better. Find your own calorie-free outlets for stress and enjoyment, so you always have something to look forward to besides food.

7. Be flexible. Make sure flexibility is worked into your goals. Travel, stress, lack of planning, unexpected changes to our routine, etc can mean the end of a healthy habit — but not if you plan ahead. Anticipate this ahead of time, so you can make the best decision within different contexts, even if they’re not what you expected.

Remember, change is slow. Weight loss (and all other resolutions) take time and energy, but getting to your goal should not make you miserable. Give yourself time to get there — you’ll be happier in the short-run and healthier in the long-run!

Happy New Year!

Quick and Healthy Breakfast Ideas

Saturday, December 31st, 2011

We all want to start the new year with a few fresh, healthy routines that make us feel our best. Eating a healthy breakfast is one easy way you can make sure your day – and year – starts off on the right foot. It doesn’t have to be complex or time-consuming to be healthy and good. Here are 13 ideas from Shape magazine to get you started. Want more options? Here are tons!

Happy New Year!

Join Me in January for Lose the Baby Weight!

Tuesday, December 13th, 2011

(This pic is from the day before Lucy’s arrival…though at the time I thought I had 2 weeks to go!)

Lucy is almost 9 months old, and although the weight I gained during pregnancy is mostly gone, I still don’t feel quite like myself. Due to a crazy schedule and always being pulled in different directions, healthy eating and exercise still escape me on many days. Though I know what I should be doing, it doesn’t always happen, and this prevents me from feeling my best.

Whether you’re in my shoes, have a lot or a little weight left to lose, or just want to gather support and motivation from a community of busy moms who face similar struggles, our Lose the Baby Weight program is for you. It doesn’t matter if you have a newborn, a toddler, or older kids — any mom looking to practice healthier habits is welcome in this program.

Have questions about Lose the Baby Weight? Here are some answers.

What will I learn in the program?

How to eat more to lose weight
Exercise – best forms and how to fit it in
Motivation
Goal setting
Emotional eating
Grocery shopping and meal planning
How to break bad habits
Food trends – what’s fact & what’s fiction?
And much more…

Will I get any individual help?

Yes! Everyone will have the option to get specific, individualized help from me if she wants it. I will also be available via email to answer any questions at any time.

Are there any in-person events or is everything online?

Everything is online, which is why it’s ideal to do this program with a friend or two in your area! This way, you can get together for a walk, a soup or salad swap (everyone makes a healthy dish to share, then you all go home with a handful of healthy meals for the week), or to watch/listen to the programming we have online together. We’ll have tons of great resources for you here, but it’s always fun to buddy up in person, too.

How will I connect with other moms?

If you don’t have a friend doing the program, don’t worry! We have a forum where you can ask questions, post resources, offer your tips, or simply socialize with people in your same situation. We will also have some new interactive components to the program, so you can “meet” moms in other cities.

When are the classes?

We will have seven online classes (webinars), day and time TBD depending on when most of you are available. If you miss a class, or can’t make the selected class time, all webinars will be recorded and accessible anytime on our site. We’ve perfected our system so the recorded versions will be up right after the live class is held.

How much does it cost?

$79. For everything. All classes, exclusive recipes, mom-specific tips, unlimited individual help via email, opportunity to learn from renowned fitness experts, discounts on food & exercise products, and tons of free swag for you & your tot. You won’t find a better deal anywhere!

Didn’t find the answer to your question? Find more info on our Lose the Baby Weight page. Or email me here. Look forward to seeing some of you in January!

Why Willpower Won’t Prevent Holiday Weight Gain

Tuesday, December 6th, 2011

There was a stellar article in the Huffington Post a few days ago about willpower’s ineffectiveness when it comes to healthy eating. We all technically have willpower, but it’s a limited amount and when it runs out, we usually end up overeating or indulging more than we would have if we’d never restricted ourselves in the first place. This phenomenon is especially true during the holiday season, when temptation is everywhere we turn. Instead of relying on willpower to prevent holiday weight gain this year, try these straightforward strategies by Manuel Villacorta, founder of Eating Free:

1) Let me say it again: Willpower. Will. Not. Work. We need to start by just facing reality. There is a lot of tempting but unhealthy food in the world, and in our culture it’s made very freely available. If your plan is to simply hang around in the midst of all that food but resist it through willpower — or maybe superpowers — you are going to crack. If you crack, and then try to make up for it by more willpower — i.e., starving yourself — you are going to overeat even more. Deciding to eat like a bird for the entire holiday season — or in general — is going to lead to overeating, or even binges.

2) Don’t depend on the gym. So often people think that if willpower fails (and it always does), they will just make it up at the gym the next day. But unfortunately it doesn’t always work that way. The one hour you spend at the gym killing yourself on some machine can amount to a drop in the bucket if you’re overeating. Of course, it’s good to exercise. But I believe that relying on sweating to make up for overeating both doesn’t work and perpetuates the willpower myth. Better, again, to look forward to the next day’s nutrition, and be honest with yourself about the fact that healthy eating will require more than willpower. In fact, it will involve a good housecleaning…

3) Clean house. Whether at the holidays or any other time of year, if there is temptation in your environment you are sooner or later going to give in to it. There is a lot of unhealthy food out there in the world — so why have it in your house? Avoid bringing home leftovers from dinners and parties, but also eliminate sweets, treats, processed foods and packaged foods — none of these belong in your home, even if you believe you can resist them. It only takes a moment of temptation to find yourself nosing through a box of treats, half-unaware of what you’re doing. Put up some barriers between you and unplanned calories. For example — make a rule that if you want to eat it, you have to cook it first. And “cooking” doesn’t mean microwaving a frozen pizza. Throw out all of the processed snacks and quick calories and instead go shopping for real food. And that brings us to…

4) Go shopping. Once you’ve cleaned up your environment and tossed out the temptations, you do not just hunker down to starve. Instead, you go shopping. Again, you should not be trying to live in a world of willpower where you struggle to avoid ever eating anything, and only take on calories when your willpower collapses (so many people eat this way). Rather, you want to be thinking about what would be foods you would want to eat through the week, and that ideally can be easily cooked up in batches, so that you can do a lot of cooking at once. If you have not already, go shopping and lay down provisions of lean meats, legumes, vegetables, rice: staples you can use through the week to keep yourself fueled.

5) See the silver lining. Not relying on willpower means that you can forget about your low-carb, low-fat, no-whatever diet — which is what most of us do over the holidays anyway. But that’s a good thing, and not just at this time of year, but in general. Food-group denial diets are a bad idea to begin with. Like willpower, the magical metabolism diet is a myth. What you need is just food — real, healthy food. If you don’t rely on willpower, you are less likely to binge — and thus won’t need the kind of restrictive diets that you may have been using.

How I Stay Fit Without Counting Calories

Monday, November 28th, 2011

I frequently get reader requests for the nutrition information for my recipes. While I love to make my readers happy (!!), I purposely don’t provide this information on my blog, because I don’t feel that calorie counting or tallying up nutrients in a mathematical way is “eating made easy.” I do believe it’s important to know what and how much you’re eating, especially if you’re trying to lose weight, but this is my preferred method of achieving that.

Here are answers to some of the questions I’ve gotten from readers….

Why don’t you provide calorie information for your recipes?

Because counting calories, fat, carbs, protein, etc. takes away the joy of eating for me, and for most people I know. Eating habits have to be pleasurable in order to last.

How can I maintain a healthy weight without calorie counting?

It’s essential to have an sense of how much you’re taking in and burning off if you’re gaining or unable to lose weight. If you have don’t know much about nutrition, I recommend starting off with a system like Weight Watchers, which teaches you about the nutritional value of foods by using a Points system. After you see results and learn some nutrition basics, you’ll be able to maintain weight more easily without counting anything.

How do you maintain YOUR weight?

On most days, I eat tons of vegetables and fruits, and less of everything else. I don’t view this as a chore, but a pleasure. Of course I love ice cream, chips, and margaritas as much as the next person, but I also love “healthy” foods, so I focus on those with other stuff lightly sprinkled in.

What do you do when you notice you’re gaining weight?

Usually, I can quickly figure out why I’ve gained a few pounds (haven’t been exercising, have a Costco-sized box of Cheez-its on my counter, etc). When I need a nutritional kick in the pants, I just aim to replace some of what I’m currently eating with vegetables and fruits. I also watch my dessert and white bread intake – which tend to be the biggest culprits for me personally – and try to boost my physical activity.

Are there any “diets” you recommend?

I frequently refer people to Weight Watchers, but I don’t consider this a diet – it’s more of a user-friendly training program to learn about healthy eating. Besides that, not really. Any “diet” that’s heavily restrictive or suggests eliminating certain food groups may help you lose weight, but the diet (and the weight loss) won’t last because it’s not practical.

What Exactly is “High Oleic” Oil?

Friday, November 18th, 2011

Maybe you’ve seen “high oleic oil” in an ingredients list on a package of your food lately. But what exactly is it and is it healthy or unhealthy? Here are some quick facts about high oleic (canola, sunflower, corn) oil:

What is “high oleic” oil?

High oleic oil is any oil that is high in monounsaturated fats. Olive and canola oil are naturally high in monounsaturated fat, but they are also high in polyunsaturated fats which mean they are not very shelf-stable. In recent years, scientists have developed sunflower (and other) oils that are bred to be high in monounsaturated fats and low in polyunsaturated fats so they can be used in products that need to be shelf-stable.

Why do food companies use high oleic oil?

In the past, food companies used hydrogenated oils (trans fats) to keep food shelf-stable and preserve flavor. When companies had to stop using trans fats, they switched to high oleic oils or palm kernel oil to make their food last longer for customers. These oils are often used in packaged baked goods (packaged cakes, cookies, etc), as spray coating for cereal, crackers and dried fruit; and in non-dairy creamers as well as many types of frying.

Is it healthy?

As far as we know, yes. High oleic oil is high in unsaturated fat, low in saturated fat, and has no trans fat. The large amount of monounsaturated fat in high oleic oil has been shown to lower LDL cholesterol (the bad kind) without lowering HDL cholesterol (the good kind). When LDL cholesterol goes down, so do the risks of heart disease, heart attacks, and stroke.

Should I buy foods made with high oleic oil?

Only packaged, processed foods will contain these oils. It’s best not to rely too heavily on these types of products anyway, and to focus on eating mostly whole foods. But if you’re going to buy packaged, processed food sometimes, then yes, look for the term “high oleic sunflower (or other) oil” in the ingredients list. This is a much better option, as far as we know, than trans (hydrogenated oil) and saturated fats.

Image source for above.

Help Stop the “Secret Farm Bill”!

Monday, October 31st, 2011

You may not think you’re interested in farming or the Farm Bill, but the truth is this bill has more of an impact on our food system than anything else. If you eat, you’ll want to pay attention!

The following is from Food Democracy Now — it offers an easy way for you to fight for safe, healthy food:

For the past several weeks, rumors of a “Secret Farm Bill” being hatched behind closed doors in Washington by only a handful of legislators and industrial agriculture lobbyists have been leaking out of Congress. Right now 4 members of the House and Senate ag committees are meeting to rush the 2012 Food and Farm Bill to the Super Committee and steal any chances for reforms for local, organic and healthy food until the next Farm Bill comes up in 2017. Please make an urgent call to the listed leaders of the House and Senate ag committees today to tell them to say no to corporate greed and NO to the “Secret Farm Bill”.

We know not everyone enjoys making calls, but they make the biggest impact. We’ve made it super easy with a simple script and stopping the “Secret Farm Bill” is vital for the future of our food, health and democracy. Make sure they hear your voice today. If you can’t reach the listed Senators or Congressmen, please call your own by dialing the Senate switchboard: (202) 224-3121 and the House switchboard: (202) 224-3121

If you don’t want to make a call, you can also sign your name here.

The Best Yogurts for Babies

Friday, October 28th, 2011

Babies don’t need any dairy beyond mother’s milk (or formula, if need be) until they’re 9-12 months old, at which point they may require protein from other sources. Some people do choose to introduce yogurt as early as 6 months, which is fine too. Since yogurt is cultured and contains probiotics, it’s safe for babies over 6 months.

Plain, organic, whole milk yogurt is the best choice for baby, since it has no added sugar and the most nutritional bang for mom’s buck. When I start feeding Lucy yogurt (sometime in the next month or two), it will be a mixture of these brands, which I already love and trust:

1. Stonyfield Farm YoBaby in Simply Plain. There’s nothing baby-specific in this yogurt, but it comes in convenient individual containers, which is nice for on-the-go snacks. Four ounces is too big of a serving for a baby, but it’s a great size for toddlers and older children, and you can easily save (refrigerated of course) what your baby doesn’t eat for a little later.

2. Straus Organic Plain Whole Milk Yogurt. One of my favorite brands of dairy, Straus produces a European style yogurt which is a little thinner and a little more sour than the American plain yogurt you might be used to. It’s absolutely delicious, and the consistency is great for babies who don’t care for thicker foods.

3. Brown Cow Cream Top Plain. This brand is American Humane Certified, which means the cows who produce the milk for this yogurt are well-treated and sustainably raised. Brown Cow’s flavored cream top yogurts are pretty tempting, but stick to their plain version for your baby.

4. Clover Organic Farms Cream on Top Plain. Also American Humane Certified, Clover’s farms in Northern California give dairy cows a very happy life – which translates to a very delicious yogurt that you can feed your baby without guilt. (For you moms & dads – their Mocha and Tropical flavors make a killer dessert or afternoon pick-me-up!).

There are a handful of other companies that produce great plain yogurt. So if you don’t find these in your area, choose the local brand you like best – as long as it’s organic or sustainably produced, it’ll be a healthy choice for your baby.

Note – these are all yummy, nutritious yogurts for older kids and adults too!

The 10 Best & Worst Food Trends in America

Tuesday, October 25th, 2011

Yesterday was “Food Day” – a day created by Center for Science in the Public Interest to help move America toward eating real food (as opposed to mass-produced and packaged foods created in a lab). Here are the 6 Food Day goals:

There are many ways you can participate in Food Day, everyday! (This is kind of like Earth Day, where year-round activities help further the mission). Here are some ideas.

As part of Food Day, CSPI put together a list of Ten of the Best and Worst Aspects of America’s Food Scene. Below are both the “Terrible 10″ and “Terrific 10.” (Here are brief explanations of why each of the items made the lists, if you want more info).

Terrible Ten

Coca-Cola
McDonald’s Double Quarter Pounder With Cheese
Salt
Feedlot beef
Froot Loops
Jack DeCoster’s egg farms
Lobbyist groups
Subsidies
White Flour
Junk Food Vending Machines

Luckily, there are lots of good things going on related to food, as well…

Terrific Ten

Water
Traditional Mediterranean and Asian diets
New York City’s health department
Sustainably and organically grown foods
First Lady Michelle Obama
Farmer’s Markets
Breastfeeding
Coalition of Immokalee Workers
Federal food programs
Dietary Guidelines for Americans

What are some of your own favorite (or most hated) food trends?

Leave a comment below with your thoughts!

**images sourced from foodday.org**

7 Steps to Getting Back on Track After Vacation

Friday, October 21st, 2011

This is a question I get a lot:

I just returned from a weekend away that involved a lot of (over)indulging in delish food. It was fun while it lasted but now I’m craving my routine of (mostly) healthy food. I’m tempted to do some kind of “cleanse” to get me back on track but am hesitant because it doesn’t sound like much fun, not to mention that most real medical professionals discourage such extremes. What steps do you take to get yourself back into your healthy routine after “vacation eating?”

I know just how you feel! Here’s what I do, and what I’d recommend to get back to feeling your best. (I guess you could call this a healthy, non-extreme “cleanse”).

Cut back on sweets, processed snacks, and meat. You could even give these foods up for two weeks, to allow your body to readjust to a new healthy routine, and to reduce cravings. Just don’t plan to give these up completely forever–it won’t last.
Eliminate alcohol for awhile, or reduce to 1-2 drinks per weekend, and no alcohol during the week.
Reduce your reliance on caffeine. If you feel you need a little, have one cup of coffee or tea in the morning, then stick to caffeine-free beverages for the rest of the day. You’ll adjust after a week or so, and will sleep better and have more natural energy. (I must admit, I am not currently following this advice, thanks to little Lucy!)
Eat more fruits and vegetables. This does not mean add lettuce to your cheeseburger, but rather replace some of what you’re eating now with vegetables. If you normally have meat, mashed potatoes, and a vegetable for dinner, replace the potatoes with another lower calorie vegetable and choose a leaner meat.
Don’t drink your calories. Stick to water and other calorie-free beverages like sparkling water, herbal tea, iced tea, and the occasional diet soda if you’re craving a treat.
Avoid doing anything extreme. If you give up foods you love completely, you won’t stick to your new plan. You’ll eventually (probably sooner rather than later) revert to your old habits, and you’ll gain weight back, feel fatigued, get lazy, etc.
Take baby steps. It takes time to make changes that become habits. From this list, pick something you’ll start with and go from there. Make mini-goals that are specific and realistic so you don’t feel overwhelmed. For example: this week I will eat plant-based dinners. Or, this week, I won’t bring any unhealthy foods into my house, to reduce temptation.

These tips are also helpful for getting back on track after indulging in holiday meals and parties, so keep this list handy for these upcoming months!

Motivation: The Key Ingredient

Wednesday, October 19th, 2011

Regardless of whether you’re trying to lose weight or simply maintain healthy eating and exercise habits, it can be hard to motivate sometimes! We all fall into ruts where making a healthy lunch, getting to the gym, or choosing an apple over Cheetos seems too hard. So what can you do to really motivate and get back on track?

1. Make a commitment! Odds are low that everything you’ve ever wanted in life just falls into your lap. Getting what you want takes time, effort, and commitment. If you really want to eat healthy, decide to do it and don’t look back.

2. Start a food and exercise diary. Writing down what you eat and when/how much you exercise is the best way to:

Become aware of your current habits (you may think you already know, but it’s amazing how much you learn when you see it on paper!)
Set small, measurable goals that add up to your larger goals (for example, “order coffee at breakfast instead of a latte” is a small goal that over time will lead to weight loss)
See progress and celebrate your successes!

Technically all you need to keep a food/exercise journal is a pad of paper and a pen, but if you want to have a little more fun with it, I suggest getting a fitbook. Fitbook is a handy little journal that helps you set goals and provides you with inspiration and motivation while you work toward them. It seriously turns journaling from a chore into something I look forward to! Plus, 75% of fitbook users see results within 12 weeks!

3. Reward yourself. When you meet small goals, give yourself a treat! Not a brownie or margarita marathon, but something non-food that you would really look forward to. Set up a reward system where you get small rewards for meeting small goals (maybe an hour on the couch with an US Weekly, a long walk with a friend, watching your favorite show on TV), and bigger rewards for bigger goals (a new pair of jeans, a weekend away with your husband, hosting a party, etc). Give yourself the opportunity to earn the things you love!

4. Allow for ups and downs. There will always be days or weeks when you don’t meet your goals for whatever reason, but don’t let this diminish your motivation to continue on your path. No one’s perfect, and the sooner you’re able to forgive yourself for a slip-up and get back on track, the sooner you’ll be re-motivated and the sooner you’ll see long-term results!

Losing and maintaining weight is hard work. But it’s SO WORTH IT. Keep on plugging away – you’ll be glad you did!

Lucy Eats Plums!

Tuesday, October 18th, 2011

I wasn’t planning to give Lucy fruit until a little later (when I deemed her to be IN LOVE with all green veggies), but it recently became apparent that she needed some prunes in her diet….I’ll spare you the details. So, I cooked a handful of organic prunes in water for about 15 minutes then let them cool. The prunes got soft enough to remove the skins and mash for Lucy, plus she got to drink the water they were cooked in. If this sounds disgusting to you, you’ve probably never had stewed prunes! They’re actually really good. So good, that for dessert the last few nights, I’ve had a couple of these with a drizzle of melted dark chocolate chips…what a treat!

Clearly, Lucy thought prunes were a treat too. Here’s to hoping she’ll continue to love peas….

Kelly Ripa (yes, THE Kelly Ripa) and me – the interview!

Thursday, October 13th, 2011

OK. I just can’t hold it in any longer….

HERE’S MY INTERVIEW WITH KELLY RIPA!!!!!!!!

and…..

HERE’S YOUR CHANCE TO WIN AN ELECTROLUX INDUCTION COOKTOP!!!!!!

A few weeks ago I had a lovely phone conversation with one of America’s favorite women – who by the way, is just as warm, friendly, and approachable as she seems – about comfort food and how it fits into a busy, modern lifestyle. Like many of us, Kelly is incredibly busy, but with the help of Electrolux she still finds time to cook and eat with her family every single night. Pretty cool.

Kelly and Electrolux just launched a new Comfort Food Made Easy campaign, which features the ridiculously fast Electrolux Induction Cooktop (boils water in 90 seconds!) and benefits the Ovarian Cancer Research Fund (OCRF). During the campaign, food lovers everywhere can share and vote for their favorite comfort foods on Kelly-Confidential.com. Every time you share or vote for a recipe on Kelly Confidential, Electrolux will donate $1 to OCRF, and you’ll be entered to win a FREE ELECTROLUX INDUCTION COOKTOP!!!!!

Head over to the site to start drooling over comfort foods (mac ‘n cheese, anyone?) and for your chance to win!

Now, here’s my interview with the extraordinary Kelly!

Amelia: We all love comfort foods. What are your own favorites?

Kelly: When I think of fall, I think about comfort food – and that usually means my mashed potatoes. This is really the one thing that I never skimp on. I’m talking real butter, cream, salt, all the real stuff, and I just can’t get enough of it. I don’t eat these very often, but for big family meals and holidays, these are my go-to. They remind me of my childhood, of Thanksgiving, and of spending time with family. This dish really brings me back.

Amelia: Many comfort foods involve long, slow cooking processes, which are fun on occasion, but not always practical. Do you have any tips for cutting some of the work out?

Kelly: There’s a great recipe that I got from Nigella Lawson‘s show – it’s kind of a take on Fettuccine Alfredo. I do make some changes to her recipe – I use milk instead of cream, a light cheese instead of the many cheeses she puts in, but it’s an easy meal. You just boil pasta, then use some of the pasta water, a little butter, and warm milk with your cheese to make a sauce. You throw the pasta in with some fresh or frozen peas, and you’ve got a creamy pasta with peas. It’s a family favorite for us – my kids and I love it. It tastes fresh and creamy, kind of like a restaurant meal, but easier and healthier.

Amelia: Mmmm, your description of that is making me hungry. We’re definitely into simple, easy meals on Eating Made Easy, so I’m going to give that recipe a try…though I may be tempted to add more veggies!

Kelly: Oh you could totally add more veggies — I bet spinach would be delicious. And it’s so true, cooking doesn’t have to be so laborious – it’s just a fun way to bring family together. That’s why I love what Electrolux is doing with their comfort food campaign. Anyone can go to Kelly-Confidential.com and put their favorite comfort food recipes online, then people will vote for their favorites. It’s fun and community-building, and it raises money for the OCRF, all at the same time. Such a great opportunity, and for a good cause.

Amelia: So Kelly, it’s clear you’re a health-conscious person. How does comfort food fit into your healthy lifestyle? Do you pay attention to portion sizes, balance what you eat with working out, make healthier versions of your favorite comfort foods…or a mixture of all of these?

Kelly: What I do is I exercise everyday. Exercise is a great thing for your body and for your health, but it does make you hungrier. So I do eat a lot – I just primarily focus on lighter foods like lots of leafy greens and salads. I really try to limit simple carbs and high fat foods. I save those for special occasions — family meals where everyone comes over for a visit, or holidays. On most nights, we eat lots of veggies plus chicken or fish – very rarely red meat. I will treat myself once in awhile with the richer foods that I love so much, just not all the time.

Amelia: Luckily, leafy greens and light foods can be really good too.

Kelly: It’s true! I especially love kale and salads.

Amelia: When you’re a working mom with a long to-do list, it’s hard to find time to sit down to family meals. Do you have any tips for busy moms who want to make family mealtime a priority?

Kelly: I learned a lot about working, balancing my schedule, and fitting in family meals from my mother-in-law. She taught me how to make large quantities of food to keep in the fridge for the week or dishes that can be easily frozen. My family always sits down for dinner together – every single night. Sometimes it’s late because of soccer practice or hip hop dance class, but we make sure to eat as a family every night. I think it’s important time to spend together, and it helps establish good eating habits. Family meals don’t have to be big and complicated. You can throw together a salad or sauté up some veggies really quickly. Healthy food that doesn’t take very long to make can be comforting too!

Amelia: Thanks, Kelly!

Kelly: Anytime, Amelia.

See? It’s true – she’s just as friendly and down-to-earth as you think she is!

Now, on to the even MORE exciting news — you could win an Electrolux cooktop! Be sure to stop by Kelly-Confidential.com to find recipes and share your favorites. Not only could you win a cooktop, but you’ll be helping to fight ovarian cancer. Have fun, help out a worthy cause and be entered to win. What could be better than that? (Um…an interview with Kelly Ripa!)

Lucy Eats Peas

Monday, October 10th, 2011

Lucy seems to like peas — score!

As I mentioned in the last Lucy post, I mostly plan to feed Lucy ground up “adult food” – unless I’m on the run or too disorganized (hmmm…that could be all the time), when I’m going to rely on my favorite baby foods, one of which is Nurturme. Here’s why I love Nurturme.

The other day, Lucy tried Nurturme peas.

I’ve heard from other moms that babies either love or hate peas. Lucy definitely fell into the Love category.

but I think that’s because Nurturme’s peas actually taste like fresh, sweet peas! I tried them too (for the second time) and must admit, finished off what Lucy didn’t eat. Yum.

Do You Trust Dr. Oz?

Friday, October 7th, 2011

You’ve probably heard of the “Oprah Effect” (what happens to a product’s sales after Oprah mentions her like or dislike for it), but looks like there’s a Dr. Oz Effect too. Although scientists and nutritionists sometimes question the truthfulness of his claims, Dr. Oz has power. When he mentions a product, food, or supplement on his show, sales of the item tend to go up (or down) significantly in the weeks following. This means the American people are listening to and trusting Dr. Oz as if he were their own doctor.

In general, I think this is a good thing. Americans’ health habits need massive improvement, and Dr. Oz usually makes sound, science-based recommendations. Of course it would be better if people did their own research after hearing something on the show, or got second and third opinions on what he claims, but beggars can’t be choosers! One great thing about Dr. Oz is that he strongly encourages people to exercise, eat more fruits & vegetables, and reduce the amount of processed foods they eat. You can’t go wrong with this advice, and if people take it to heart, good for them.

Do YOU trust Dr. Oz? Would you put into practice something he recommended on his show?

*Image source*

Should I Be Eating Hemp Seeds?

Wednesday, September 28th, 2011

When you think of hemp, you probably don’t think of something you eat! But hemp seeds — kind of like flax seeds or chia seeds — are growing in popularity, and are now sometimes also added to cereals, bars, grain dishes, etc, as well as sold on their own. Here’s a little more info about hemp, in case you’re interested in trying it out.

What are hemp seeds?

Hemp seeds are in the seed/nut family, and have a nutty flavor and crunchy texture, kind of like flax or chia seeds.

What’s healthy about hemp?

Hemp seeds are a great plant source of protein and healthy fat, and are rich in vitamins and minerals. Some people say that they have more energy and improved digestion when they add hemp seeds to their diet (probably because of the fiber, protein, and healthy fat content).

Should I start eating hemp?

If you’re a vegetarian, or someone whose trying to eat more protein from plant sources, you may want to try hemp seeds. They’re also great for people who like to sprinkle flax, wheat germ, chia seeds, granola, or nuts on top of yogurt, smoothies, oatmeal, salads, etc. It’s always good to eat a variety of foods, and hemp is one other crunchy, healthy item you can add into your rotation.

Are there any reasons not to eat hemp?

Like all nuts and seeds, hemp seeds are a dense source of calories and fat. Two tablespoons of hemp has about 85 calories, and 7 grams of fat (the good kind of fat: unsaturated), so it’s not something that you’d want to just start sprinkling on everything you eat, unless you reduce calories somewhere else to compensate. If you want to try hemp, make sure that you account for the extra calories, or you’ll find yourself gaining weight slowly over time.

What can I do with hemp seeds?

Sprinkle them on yogurt, oatmeal, smoothies, and salad. Add them to granola, baked goods, or bread. Here are some recipe ideas. Just remember to use hemp seeds as a replacement for other seeds/nuts you normally eat, as opposed to just adding them in as extra, since that will simply increase the calories and fat in your meal or recipe.

Do you have any recipes with hemp on Eating Made Easy?

Check back tomorrow for a Blueberry Hemp Smoothie, followed by Hemp Pancakes and Hemp Granola. Yum!

What brands of hemp seeds are the best?

The only two I’ve tried are Happy Hemp and Manitoba Harvest. They’re both organic, and they tasted equivalent to me, so I think either of these would be a good place to start.

In Today’s Lunch Box…Snapea Crisps!

Wednesday, September 21st, 2011

Your kids are begging for chips; you want them to eat veggies. Snack Salad’s Snapea Crisps offer a little bit of both, so they’re a great option for your child’s school lunch.

Let me clarify that I certainly wouldn’t count these as a serving of vegetables, as their salt & fat content do make them comparable to regular chips. But at least they’re made from a real green vegetable, resemble this veggie in size and shape, and provide more fiber than potato chips. They also make a great “crouton” on salads, so you can use them for more than just snacking.

Stay tuned for tomorrow’s featured lunch box snack!

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Lately, eating has become downright hard. So many questions about what to eat, when to eat, where to eat, how to cook, where to shop and what to buy. Eating Made Easy is your safe haven for good, solid nutrition information, as well as practical ideas to make healthy eating easier.

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