Choose Extras Lightly

Any additions to food can sabatogue a well meaning food plan. These can take the form of condiments, dressings, marinades, rubs, sauces, and thickeners to name a few. Adding flavor to what might be perceived as otherwise plain tasteless food can also add fat, sodium and unwanted calories. Let's take a look at a few.

• Condiments - we add spreads to sandwiches and toppings to potatoes. Piling on can mean piling up calories we don't know we are eating. Rules of thumb... choose those with little or no fat and add just enough for flavor but don't overwhelm. I personally stick with mustard on sandwiches and salsa for potatoes. If you go more for mayonnaise type spreads try 'cutting' it with mustard, horseradish or yogurt. Or how about the low-fat or fat-free versions. Salsa is not only low in fat and calories but the tomatoes and peppers add lots of nutrients - vitamin A, C and phytochemicals


• Dressings - It has been said that dressing can sabotage an otherwise healthy salad. A 1/4 cup of full-fat salad dressing will add at least 400 calories. Choose lower fat or fat free or better yet change up your method of putting together salad and dressing. An tried and true Weight Watchers technique recommends using a fork to dip into dressing and then pierce the salad. You will be surprised how much flavor you receive and how little dressing is consumed. Another idea is to thin out the dressing - non-fat milk with a creamy style dressing and vinegar, lemon juice or water with a vinegrette type. Pour some dressing onto a salad in closed container and shake to coat. Works every time!


• Marinades - These are made from an acid such as lemon juice, vinegar (any type) or wine, herbs and/or spices coupled with a little oil serves to add both flavor and tenderness to lean meat, poultry or fish. The acid is key to creating tenderness as it allows the muscle protein to hold more water resulting in a juicier end result. The herbs and spices add the distinctive flavor and the oil serves as protection for the outer layer of the food. Red meats can be marinated for longer periods of time - 4,5,6 hours or even overnight while poultry being more mild in flavor only needs an hour or two and fish about 30 minutes. For example if fish is left in a strong flavored marinade for a long period of time the only thing you will taste is whatever is in the marinade - the flavor of the fish will not come through.


• Rubs - This is my favorite - at least for meat, fish and poultry. It is simple to apply and commercially available. If you are not familiar with rubs they are simply seasoning mixes that you literally rub onto the meat. The food is then cooked at a high temperature for a short period of time, usually grilled or pan fried, just prior to serving. Here's one you can try...

DRY RUB

3/4 cup paprika

1/4 cup each ground black pepper, salt and granulated sugar

2 Tbsp. each chili powder, onion powder, garlic powder

2 tsp. cayenne pepper

Combine all ingredients and store in closed container in dry place.

Sauces and thickeners are special cases that we'll deal with another day. Instead of being add ons they tend to be an integral part of the item and are used in everything from appetizer to dessert. The bad news is that they can indeed be a source of hidden fat and calories; the good news is there are easy, flavorful ways to compensate, I promise!

Happy, Healthy Eating!

Marcia

And the Grilling Begins

Memorial Day weekend marks the official beginning of the grilling season. While not the origin of the name, a lot of memories are made over the grill, in the back yard while enjoying grilled food or on the porch smelling all the wonderful aromas that grilled food creates.

Grilled foods are naturally low in fat since by definition it is a dry heat method of cooking that does not add or should not add extra fat. Flavor can be preserved by monitoring the heat levels and doneness of the food and following a few simple guidelines.

• Savor that Flavor by using rubs, marinades or simply herb induced oil brushed onto the food - avoid glazes or sugar and/or fat laden sauces as they can burn easily, char the food and cause coals to flair producing more burning and a lot of smoke.


• Keep Heat on... Medium as high heat can overcook or burn the outside leaving inside underdone. Hold your hand over the coals at cooking height. Count number of seconds before you have to pull away - 4 seconds for medium


• Go Lean - loin, flank and round cuts of beef and pork; white meat poultry and many forms of fish are considered lean with less than 10 grams of total fat per serving. One of my favorites is the pork tenderloin. It's easy to grill and can be flavored in a multitude of ways depending on what the rest of the meal looks like.


• Doneness - because of the lean nature of fish, chicken and certain cuts of red meat the degree of doneness will determine the tenderness. Ensure that whatever you are cooking is juicy and not dried out. The trick is to cook until done but not overdone.


• Veggies, Fruit and Bread - don't limit your grilling to meat. With or without meat grilling can be an enjoyable, family activity. Make a kabob of colorful vegetables like peppers, squash, onions, tomatoes; brush with olive oil infused with garlic and rosemary. Add these to a pilaf of rice and cracked wheat, or cous cous and quinoa

There are some terrific websites which provide a ton of recipes for grilling all kinds of foods. Examples include www.beef.org, www.pork.org, www.salmonrecipes.net. Also check out the food network and allrecipes.com. Your local library and bookstore are also a good resource.

Happy, Healthy Grilling!

Marcia

What fun food is!

Every Tuesday I spend a couple of hours with some wonderful women culminating in lunch at Whole Foods or a similar eating establishment. Yesterday many of us enjoyed grains one form or another, most often quinoa, cous cous or wheat berries. It was great fun.

I had a quinoa mixture that included spinach, pepper, onion and of course quinoa cooked in a vegetable or chicken broth with pine nuts added for additional texture. It was fabulous. At home I would have added basil or rosemary for an additional flavor but even as is it was terrific.

I continue to be impressed with the availability of alternative grains to the general population. While many of my friends are not "foodies" they are familiar with things such as quinoa, kasha, millet and cous cous and love them. We also often gravitate to polenta and whole wheat pasta as well. Our experience has been to consume a combination of quinoa, chick peas, cous cous and other grains with vegetables such as garlic, peppers and tomatoes both hot and cold. Cheese is often a welcome addition.

If you think any of these grains are difficult to either cook or eat you are mistaken. Cous cous is simply a form of pasta, typically it is not a whole grain but recently you can get cous cous in whole grain form. That simpy means that all three parts of the grain are included in the milling of this food. For those not familiar cous cous is a small circular pasta like shape and yes it is wheat although the gluten free folks have developed a similar product

I love polenta! While I can't say my family agrees, polenta based on corn and corn type products is wonderful. I add onion, garlic, peppers and whatever else is available. Remember that corn and anything made from it is gluten free. However cornbread is half corn and half wheat so that doesn't. comply. Let me know where you and your family falls and I'll be happy to give some suggstions as well as recipes that meet your needs. Many of the alternative grains including quinoa and wheat berries are available on line. Try googling the name of the grain (quinoa, wheat berry, millet, buckwheat groats, etc) as well as bobsredmill.com as they provide a number of products that might meet your needs.

In the meantime experiment with cornmeal and wheat berries to achieve wonderful whole grain alternatives. One of my favorites is wheat berry chili. http://wheatfoods.org/Wheat-Berry-Chili.177.1.htm) The recipe is available on the Wheat Foods Council website. The only precaution is to prepare the wheat berries so they are ready to be included. But it is worth it. By far this is the best chili recipe around and not only whole grain but really really whole grain with lots of fiber, bran and other phytonutrients. Enjoy!

Happy Healthy Eating!
Marcia

Amazing Grains

Beyond oatmeal, popcorn, brown rice and whole wheat flour there is a whole grain world out there that is getting closer and closer with the popularity of ethnic eating and creativity of American farmers. Consider these:

A is for Amaranth... this grain is not really a grain but it is used as one. Amaranth has a long history in Mexico and considered native of Peru. It is a beautiful plant with bright purple, red or gold flowers. It serves as an important food source in Africa, India and Nepal. A little closer to home, amaranth came to our attention in the US back in the 70s. Iowa, Nebraska, Missouri and North Dakota all grow amaranth for human consumption. Specialty food stores carry this amaranth. You can also mail order from Bob's Red Mill (http://www.bobsredmill.com/). Here is an idea for using this grain:

Amaranth "Grits"

1 cup amaranth

1 clove garlic, chopped

1 medium onion, chopped

3 cups vegetable broth

salt and hot pepper sauce to taste

optional chopped or halved cherry tomato for garnish

Combine amaranth, garlic, onion and broth in medium saucepan.

Bring to boil, reduce heat and simmer covered about 20 minutes.

Stir. Add salt to taste. Stir in a few drops of hot sauce if desired.

Garnish with tomato.

B is for Barley, Buckwheat and Bulgar... Barley is one of my favorites. As purchased it looks like small oatmeal. Right off the plant the barley has a very hard hull or outer shell. It is difficult to remove without taking away some of the bran. Lightly pearled barley is not technically a whole grain because of the missing bran but is equally nutritious. I add barley to soup, stews and salads. It's a wonderful grain and very healthy. Get some at your local grocer in the cereal section.

Buckwheat is used in pancake mixes, Japanese soba noodles, and kasha (buckwheat groats). You may know it better as Kashi - "7 whole grains on a mission". Check out some of the ideas from http://www.kashi.com/ as they have done an excellent job with recipe and product development as well as promotion.

Bulgar is also a favorite of mine. Buy it off the shelf and use it as a rice or potato substitute. While not exactly the same, cracked wheat and bulgar are essentially the same. My introduction to bulgar was years ago when I experimented with a tabouleah recipe. A mideastern favorite, tabouleah is a cold salad made with cooked bulgar, chopped tomatoes, parsley, green onions, mint and an olive oil/lemon juice marinade. It is one of my family's favorite picnic treat.

C is for Corn...and not just corn muffins and popcorn. Corn for human consumption is making a comeback in the US in interesting ways. While used as a vegetable off the cob, when ground into flour there are a variety of products that emerge. Corn tortillas, polenta, and masa harina to name a few. Grits is also a product of corn and can be made with whole grain corn as well as more refined.

We'll save quinoa, millet, rye, wheat berries and wild rice for another day. Until then enjoy whole grains in more and unusual ways - try them, I guarantee you will like them. Until then...

Happy, Healthy Eating,

Marcia

Remove the Whole Grain Mystery

Ever since refined flour became the preferred choice in the 1940's using whole grains has baffled cooks everywhere. A few simple rules coupled with some tricks of the trade easily demystifies the process creating delicious and nutritious choices.

First of all know your grains. When consumed in a form including the bran, endosperm and germ these products are considered whole grains. The most common include:

• Oats - including oatmeal (instant, quick and old-fashioned)
• Rice - whole grain referred to as brown rice
• Corn - both popcorn and cornmeal (as long as it is NOT degerminated)
• Wheat - whole wheat flour and bread as well as cracked wheat, bulgar and wheatberries

Not quite as common but familiar to many:

• Barley - terrific in soup and stews
• Rye - coarse flour used in Eastern European breads
• Buckwheat - common in pancakes, waffles
• Wild rice - not actually grain but used as one
  

Some examples of less familiar grains include:

• Quinoa
• Triticale
• Amaranth
• Millet

Oats and corn may be the easiest to add to our weekly fare in whole grain form. Popcorn is by definition and whole cornmeal used to make cornbread or polenta make those products whole grain foods. Oatmeal whether old fashioned, quick or instant is a whole grain. Quick cooking oats are simply cut in pieces and the instant form has been partially cooked for you but all contain the three essential parts to make them whole grains. Rice is easy as well. Simply choose brown rice which is available in grocery stores across the country. While it takes a little longer to cook, I just soak what I'm going to prepare in the water or broth while I'm doing other things. Then it cooks in no time! Quaker Oats (http://www.quakeroats.com/), USARice (http://www.usarice.com/) and the Whole Grains Council (http://www.wholegrainscouncil.org/) are good sources for whole grain recipes using these products.

Wheat presents us with a lot more options. Whole wheat flour can be used to make bread, rolls or any other recipe that uses flour. I use it for cookies, thickening sauces and gravies and similar products. Here are some easy substitutions:

• Use half the white flour with whole wheat flour
• Replace 1/3 of the flour in a recipe with quick oats
• Add half a cup of cooked wild rice, barley or bulgar to bread stuffing
• Choose whole corn meal for your cornbread recipes and use whole wheat flour too
• Use oatmeal in meatloaf and hamburger mixtures

Tomorrow's post will focus on cooking tips for the more unusual whole grains including quinoa and using wheat berries in home cooking. It's easy, fun and really tasty!

Healthy, Happy Cooking,

Marcia

Got milk?

Bones are made mostly of calcium. The best source of calcium in the food we eat, by far, is milk and the foods made from milk like cheese and yogurt. So logic would lead us to believe that in order to have strong bones we need to eat dairy foods - right? But what if we just don't like the taste of milk and don't think we can afford the calories and fat usually found in cheese?

With just a little creativity and thinking outside the pyramid if you will, getting those 3 - 4 servings of calcium-rich dairy foods is a snap! Begin by choosing fat-free or lowfat milk, yogurt and cheese. If you prefer full fat or 2% milk then step down gradually. Mix 2% and whole milk first, then go to straight 2%, next mix 1 and 2% and so on until you reach straight fat-free and actually prefer it. Also consider the following ideas:

• Order latte made with fat free milk (happens to be my favorite drink at the local coffee shop)



• Make oatmeal, creamy soups or mixed dishes with low-fat milk instead of water or broth - remember not to boil as milk will curdle



• Stock up on cheese sticks, yogurt cups and yogurt drinks for calcium-rick snacks - choose low-fat or fat-free varieties.



• Top fruit and granola with your favorite yogurt.



• Use flavored yogurt as a topping for pancakes or waffles.



• Plain yogurt is great as a base for dips or topping for baked potatoes instead of sour cream - not only do you get a lot more calcium but you save on fat as well.



• Stock up on evaporated fat-free milk to use in coffee, hot cocoa and to replace cream and half & half in recipes.

Check out 3aDay (http://www.nationaldairycouncil.org/educationlmaterials) for recipe ideas that incorporate low-fat and fat free cheese into terrific meal ideas and as always...

Happy Healthy Eating

Marcia

Method to the Madness

The way in which we prepare food can have as much to do with how healthy it is as the food itself. I had a friend a few years back who reported a story about her parents who were very proud of adding fish to their diet believing they were doing their bodies a favor. Sounds good, huh? Only problem was they choose to have a deep fat fried fish sandwich from the local fast food outlet as that fish choice.

A fillet-of-fish sandwich from McDonalds has essentially the came amount of fat as a quarter pounder and is smaller by an ounce. I don't mean to single out McDonalds as any item that is deep fat fried will by definition be loaded with fat. So is that the answer, avoid frying?

That's certainly one way to limit calories but there are many other "tricks" to incorporate into your repertoire. Try some of these:

• Eliminate butter, margarine or oil in certain recipes - foods like cooked rice, oatmeal or pasta don't really need the additional fat.
• Use non-stick cooking spray on pan surfaces so food doesn't stick. You also might try adding a little broth when sauteing and/or herbs for additional flavor.
• Prepare your own home fries, either from white or sweet potatoes by cutting into wedges, spraying with cooking spray and sprinkling with your favorite herb or herb mix and bake until tender. I get the small red potatoes, cut in half and place cut side down and roast. They brown beautifully
• Applesauce or similar pureed fruit can replace the fat or at least part of it in baking. Cookies or quick breads turn out well using this method
• I have a grill on my cooktop which I use all the time for meat, poultry and fish. Simply marinate with an acid/oil combination such as lemon juice and oil, add some seasonings, spray the surface with cooking spray and grill until done to your likeness. I change the seasonings depending on the desired flavor. Rosemary and garlic work well with chicken or beef, lemon and dill work well with fish. Be creative!
• What you put on your food can matter as well. I top my baked potato with salsa. It gives them a real zing and contributes all the good things in the tomatoes and peppers.
• Be careful with salad dressings as well; they can add more fat and calories than you realize. Serve it on the side and dip the fork into the dressing first and then take a bite of salad. You will be amazed at how much less dressing you use.
• Another source of hidden calories can be what is carried in your beverages. Cream and sugar top the list as calorie 'adders' to drinks. Use non-nutritive sweeteners and non-fat creamers. Or try non-fat dry milk solids as a coffee whitener.

These are just a few thoughts in a long list of ideas. You are limited only by your imagination. Don't be afraid of being creative - experiment with your cooking. And above all - ENJOY WHAT YOU EAT!

Happy, Healthy Eating!

Marcia

Hold the Salt!

Salt is a favorite ingredient in our food - both processed and home cooked varieties. Americans consume about twice as much salt as our bodies need. According to the 2005 Dietary Guidelines for Americans (http://www.dietaryguidelines.gov) healthy adults should only have about 1 teaspoon of salt daily. Why? It plays a strong role in hypertension development in many people. Cutting back on salt is a good idea for everyone. The question is how, given the food sources available.

• Fill up of foods naturally low in sodium - Fruits and vegetables are at the top of the list, especially the fresh or frozen variety.
• Enjoy home-prepared foods made with herbs and spices instead of salt - Add flavor with onion, garlic, rosemary, dill, curry, cumin, chili powder just to name a few. They have strong flavors that can make up for the lack of salt. And don't forget the pepper!
• Watch out for the condiments - soy sauce, mustard, ketchup and pickled foods are high in sodium.
• Take the salt shaker off the table and/or don't use in the preparation process which is what I do. That makes the amount of salt in the food a personal not corporate decision.
• Cut back gradually - the salty flavor is learned taste which can be unlearned as well. Cutting back on salt little by little often results in not even missing it. Pay attention to natural taste of the food you choose to eat
• Read the label - compare the sodium level of similar foods remembering that the amounts listed are for the serving size listed on the Nutrition Facts label.
• A little bit can go a long way - instead of removing the salt completely add a little bit it really does go a long way to a satisfying lower sodium intake.

Above all - enjoy your foods and the natural flavors they provide.

Happy Healthy Eating,

Marcia

Fiber 101

The American Heart Association reports that soluble fiber found in many fruits and vegetables as well as oats, rice and barley has been shown to help lower blood cholesterol when eaten regularly as part of a diet low in saturated fat and cholesterol. The more insoluble fiber found in wheat bran and the skins and seeds of fruits and vegetables helps aid the digestion and give us a full feeling.
Some research also suggests that those with a high fiber intake tend to have a healthier body weight.

Both adults and kids often fall short of their recommended fiber intake. In fact, a national nutrition survey shows that most Americans consume about half of the recommended amount of fiber. Translation - we all need to find ways to add fiber to our diets if we want to improve our health, weight or otherwise. The key is focusing on fruit, vegetables and whole grains. Sound familiar? No matter how the messages are spun, controlling fat and calories and building up the amount of fiber-rich foods continue to be where emphasis is.

Any food made from whole grain wheat, rice, oats, cornmeal, barley or another cereal grains will add fiber. That includes bread, pasta, oatmeal, breakfast cereals, tortillas and grits. Any meal that contains additional fruits and vegetables also add fiber. The form is not as important as the presence.

How? Try some of these:

• Make simple switches - substitute a whole grain product for more traditional white. That means trying whole grain bread for sandwiches, whole grain pasta or brown rice
• Snacks are good opportunities for fiber - choose whole grain crackers; leave on the peel of apples, peaches, pears or plums; try kiwi, strawberries and other fruits with seeds for snacks as seeds are a powerhouse of fiber
• Bake with whole grains - experiment by substituting whole-wheat or oat flour for half the flour in pancake, waffle, muffin, cookie or bread doughs.
• Mix in whole grains - add brown rice, barley or bulgur to soups, stews, casseroles or other mixed dishes. Supplement these same foods with a variety of vegetables such as onions, carrots, celery, squash, mushrooms or whatever ones you prefer. Experiment and be creative.
• Know what to look for on the label - choose foods that name one of the following ingredients first on the label's ingredient list; brown rice, bulgur, oatmeal, graham flour, whole wheat, whole grain corn. Color means nothing in grain based foods. Darker pigments can be due to molasses, spices or coloring agents.

Be a good role model for the children in your life. Set a good example for friends, family and neighbors by choosing healthy fiber-rich foods like fruits, vegetables and whole grains. Contribute to developing healthy palates and healthy bodies.

Healthy, Happy Eating!

Marcia

Getting Your Sweet Fix

One of the strongest taste preferences is sweet. If you have wondered why you like those sweets so much that's why. It's instinctual fueled by our choices. In other words we strengthen the natural preference for sweets by our choices.

That's the bad news. The good news is that we can easily control the calories we take in from sweet foods by keeping in mind a couple simple guidelines. The first one is that nature provides the best choice for sweet food choices in a most convenient form - FRUIT. This time of year the strawberry takes the cake - so to speak. In many places locally grown strawberries are readily available and very sweet. Cut them up for cereal, cottage cheese or yogurt. Eat whole with crackers and low fat cheese or spread as a snack or simply eat solo like you would grapes. And speaking of grapes, they are available from local sources come fall but thanks to modern transportation grapes are in most grocery stores year round. Bananas are also imported year round and an economical choice.

The second guideline is to choose your calories by the company they keep. Many foods we think of as sweet are also very high in fat. This would include things like pastries, cookies, muffins, premium ice cream, pie and cake. Choosing these foods less often AND in smaller portions is one way to go. Another technique is to select forms of these foods that limit the amount of fat and therefore calories. I often have a cup of tea and a couple graham crackers in the evening to satisfy my 'sweet tooth'. Graham crackers are sweet but low in fat. Angel food cake is another good choice. Just watch the amount you choose, half the size is half the calories. Don't be afraid to feed your sweet tooth just be aware of how.

Healthy Eating!
Marcia

Beef, Go Ahead and Have it for Dinner

I don't know how many times I've been told by well meaning eaters, "I'm eating much healthier, I no longer eat red meat." My response is always the same, "Why?" A common myth is that red meat is not good for those of us who are trying to eat heart healthy and/or lose weight - it's too high in fat and cholesterol say the naysayers.

That facts do not support this. In reality lean beef and pork have essentially the same amount of fat and cholesterol as turkey and chicken do. In addition red meat contains certain nutrients in higher levels than poultry such as iron and zinc.

Rather than eliminate a food you enjoy and does contribute to a healthy diet be creative in the way you prepare it - add more vegetable to the stir-fry or pasta than you previously have. Or serve 3-4 sides with your chicken, beef or pork instead of just a potato and salad. Here's a great recipe from a clever little booklet called "Power for Your Plate" available from http://www.beefitswhatsfordinner.com/. In addition to some lovely recipes this booklet contains terrific information on adding physical activity to our lives and basic nutrition tips.

Ginger-Maple Steak with Napa Cabbage and Grilled Onions

2 boneless beef top loin steaks, cut 1 inch thick (about 10 ounces each)
1/4 teaspoon pepper
1 large red onion, cut into 1/2-inch thick slices
4 cups thinly sliced Napa cabbage

Marinade/Dressing

1/2 cup soy sauce
1/3 cup maple syrup
1/4 cup lemon juice
2 tablespoons minced fresh ginger
1 tablespoon oil (preferable sesame oil)
1 1/2 teaspoon minced fresh garlic
1 1/2 teaspoons chile-garlic paste

1. Whisk marinade ingredients in bowl. Place beef steaks and 1/2 cup marinade in food-safe plastic bag; turn steaks to coat. Secure bag and marinate for 15 minutes to 2 hours. Cover and refrigerate remaining marinade for dressing.

2. Remove steaks from marinade and discard. Sprinkle steaks with pepper. Place steaks in center of grill over medium heat (or coals); arrange onion around steaks. Grill steaks, uncovered, 15-18 minutes for medium rare to medium, turning occasionally. Grill onions 15-20 minutes or until tender, turning occasionally.

3. Carve steaks into slices. Cut onion slices into quarters. Toss cabbage, onion and 2 tablespoons in large bowl. Arrange beef on cabbage mixture and drizzle with remaining dressing. Makes 8 servings.

Healthy eating!
Marcia

Choices Do Make a Difference

Obesity is all over the news; the places we work, learn and live. Families, professionals, government and the community at large has been fighting this battle unsuccessfully for years. Now legislators and the media are pulling out all the stops trying to get a handle on this ever increasing problem. The issue is complicated and so is the solution.

The first step is to recognize that every choice we make impacts who we are and that includes our health. I blogged yesterday about choosing to move our bodies. What we chose to put in our mouth makes a difference as well. Calories count so how do we make the most of them? By recognizing where calories are getting us in trouble.

For most of us it is either too much food or too much fat. Simply put that means making choices that minimize the amount of fat and therefore calories so we can still feel satisfied. Food gives us pleasure and that doesn't need to change. Just expand your repetoire of what foods create that experience for you.

Here are some ideas to consider:

• Breakfast is an opportunity to add fiber and calcium to the diet in very satisfying ways. Choose cereal, fruit and low fat milk; yogurt, a banana and bagel; low fat cheese, crackers and fruit; rice pudding made with low fat milk, raisins or bananas and leftover rice from your latest Chinese carry-out meal.
• Use mustard or salsa on your sandwich instead of mayonaisse or oil-based dressing. Replace creamy horseradish with prepared horseradish; salsa for sour cream. A word to the wise - watch your condiments.
• Choose lunchmeats that are low in fat (95% fat-free or more) instead of bologna, salami, pastrami or other higher fat alternatives. Also Canadian bacon is much lower in fat than either bacon or sausage.
• Refried beans often have a lot of added fat. Substitute cooked or canned kidney or pinto beans
• Pasta is naturally low in fat. Top it with marinara or primavera instead of higher fat meat and cheese based alternatives.
• Eat the meat but trim the fat and that includes the skin
• Top your baked potato with salsa; oven bake your potato fries russet or sweet.
• Roast your vegetables instead of frying. The flavor is extraordinary.
• Replace sugary soft drinks with flavored seltzer.
• Use spray instead of or minimize fat used in cooking or better yet replace the fat with broth and lightly saute

There are a lot of ways to cut down on the fat that is typically used in cooking. Experiment with those flavors you like and expand your skills. Try incorporating one new technique at a time and make it a habit. You'll find that you learn to enjoy your new foods better than ever.

Happy healthy eating!

Marcia

Kick it Up a Notch!

Spring and summer brings us new opportunities for physical activity. You don't need me to tell you that exercise is "good for you". We are bombarded with those messages. And most of us really do want to - the question is what, where, when and how? OK that's four questions. However they are all pretty much answered in the same way.

That said it's time to turn it up a notch! Choose activities that you enjoy and can do regularly. Success depends on making physical activity a regular part of the day. Fitting it into a daily routine can be easy - such as taking a brisk 10 minute walk to and from the parking lot, bus stop or train station or even around the neighborhood or apartment complex between day and evening activities. Transition time gives us that opportunity. Or join an exercise class if that's your thing. Keep it interesting by trying something different on alternate days. What's important is to be active most days of the week and make it part of daily routine. And be ready anytime by keeping comfortable clothes and a pair of walking shoes in the car or at the office. It sets you up for success not failure.

Here are some idea - choose what works for you:

At work:

• Take a walking break instead of coffee and donuts
• Join or organize an office bowling, softball or golf team
• Walk to deliver a message instead of email
• Park away from the building and take the stairs

At home:

• Recruit a partner and walk the neighborhood; create a walking group - pick up a pedometer and start counting. 10,000 is easier than you think
• Get the family involved - family exercise as well as family meal are good for family harmony
• Walk up and down the sidelines while watching the kid's play soccer, baseball, whatever
• Clean the house, wash the car or cut the lawn - even gardening is good for both body and soul
• Walk, skate, or cycle more and drive less
• Play with the kids and other adults in your life - dance to favorite music, tumble in leaves, build snowmen, splash in the pool
• Walk the dog
• Pedal a stationary bike, stretch or lift weights while watching television
• Wii actively

At play:

• Take a class - martial arts, yoga, dance
• Walk, jog, skate, or cycle
• Check into active vacations - hiking, cycling, canoeing, skiing
• Play basketball, volleyball, baseball
• Take a walk - explore new places, flowers, birds

Make a plan and plan for success but most of all - have fun while being active!

Healthy eating and moving!

Marcia

Delicious, Nutritious, Simple and Cheap

Eating on a budget? Yes, you can eat well too! The trick is to choose foods that are in season and locally available. It's May and that means a proliferation of greens; lettuce (romaine, bibb and red or green leaf to name a few), spinach, bok choi, arugula, cabbage, and Swiss chard. Add asparagus, broccoli, radishes or all kinds, snap peas and green onions either to your salad or plate. Or try making a stir fry that includes bok choi, Asian collards, chard, asparagus, broccoli, snap peas and green onions. The textures are fabulous with a combination of tender and crisp.

Early fruit features strawberries - smaller, locally available ones tend to be sweeter. In addition to making a great dessert strawberries can be added to greens for a terrific salad. Use a fruity vinaigrette such as raspberry or pomegranate and throw in some nuts.

These are available early in the season. Check out locally available sources such as farmers' market. Some food stores seek out local sources for their seasonal produce. If yours doesn't suggest it!

Healthy eating!
Marcia

Healthy Living Made Easy

Welcome to the world of healthy living made easy!

I am Marcia Scheideman a registered dietitian and fellow advocate of healthy living. Food is my passion. Cooking and eating healthy and simple is what I do best. It's much easier and more economical that you may think.

As an RD, I comb through every last bit of information on food as it relates to health. what I can promise you is that I will translate that information for you and make eating well and living well easy, simple and very enjoyable. Really!

Stay tuned...
Marcia