Healthy Lifestyle

The beginning of Franz Wright’s insomnia-inspired Auto-Lullaby goes like this:

Think of a sheep
knitting a sweater;
think of your life
getting better & better.

Think of your cat
asleep in a tree;
think of that spot
where you once skinned your knee.

But women — and it’s usually women — who suffer sleep issues know that counting sheep often isn’t enough to help them fall asleep after a long, busy day.  But at the same time, sleep is essential to good health.  Rather than turn to medication to help you get your zzzzs, consider some of these tips for good sleep “hygiene.”

• Even grownups need a bedtime.  Set yours and stick to it.
• Create a sanctuary.  Keep laptops, cell phones, and TVs out of the bedroom.  At the same time, turning off all technology at least an hour before bedtime will help you wind down for sleep.  Read a book, write in a journal, or listen to music instead.
• Avoid these 4-6 hours before bed:  alcohol, caffeine, and heavy or spicy meals.
• Aim for a minimum of 30 minutes of exercise a day, but not right before bedtime.
• Stay comfortable by keeping your room cool and dark.  If household or neighborhood noises wake you, try running a fan or a white noise machine.

If all else fails, try taking a warm shower or bath 30 minutes before bedtime.  The change in body temperature will tell your body it’s time to sleep.

Sweet dreams!

Photo courtesy of paulidin on Flickr.

Sun protection is especially important during the summer.  For children the use of sunscreen is neccessary to prevent the short-term as well as the long-term damaging effects of sunlight.  Children who experience even one blistering sunburn are two times more likely to develop skin cancer later in life.  When most of the day is spent playing outside, it becomes crucial to practice safe sun habits.

Here are some tips to ensure that your little one stays safe and protected:

Cover Up

The best defense from the sun’s rays is to apply sunscreen frequently and to cover up! Keep your children safe from the sun with tightly woven, loose fitting clothing.  A sun hat can also provide ample protection for your little ones.

Limit Exposure

Sunlight is most intense during the middle of the day.  Try and limit direct exposure to the sun during this time, as it can be the most harmful for skin.

SPF Matters

Plan ahead and apply sunscreen 15 to 30 minutes before going outside.  Use water-resistant lotion with SPF 15 to 30 to protect against both UVB and UVA rays.

Reapply Frequently

Reapply sunscreen frequently.  Slather it on every two hours or after swimming.

Eat your veggies! There aren’t many of us that didn’t grow up listening to our moms chime that phrase at every dinner. For that matter, there aren’t many of us that don’t say that to our own kids now and then. Produce is power-packed with nutrition and provides many health benefits. But a recent study put a little chink in produce’s nutritional armor.

The study, published in The Journal of the National Cancer Institute followed 478,000 Europeans for nine years. Results suggest that, contrary to popular belief, consuming lots of fruits and vegetables isn’t terribly effective in preventing cancer.

Bummer. As a whole, we don’t eat nearly enough fruits and vegetables, and those added perks for eating your greens (and reds and blues and yellows) are a great incentive. But this new study is no reason to let your fruit and veggie servings slide. Many fruits and vegetables do contain cancer-fighting compounds that are still healthful even if they’re not as effective as once was thought. What’s more, eating a rainbow of produce provides your body with a wide range of vitamins and minerals. Plus, fruits and vegetables are still believed to help fight cardiovascular disease.

Try these tips for increasing your fruit and vegetable consumption:

Breakfast. Enjoy a half of a grapefruit. Top your oatmeal or cereal with berries. Add mushrooms, garlic and green pepper to your eggs.

Lunch. Make a veggie wrap with sprouts, spinach, shredded carrot, tomato, and yellow bell pepper in a whole-wheat tortilla. Enjoy a mixed greens salad with strawberries or mandarin oranges. Pack an apple, banana or pear with your lunch — no packaging needed!

Snack. Mix berries into low-fat yogurt. Make your own trail mix with dried fruit, sunflower seeds, and almonds. Dip slices of bell pepper, baby carrots, or cauliflower into hummus.

Dinner. Start your meal with a spinach salad. Steam, roast, or grill veggies for a delicious side. Top chicken or fish with a refreshing mango salsa.

Dessert. Top a bowl of mixed berries with a dollop of whipped topping. Make a smoothie with low-fat yogurt, frozen fruit, and 100% juice. Grill stone fruits and drizzle with a little honey and cinnamon before serving.

Photo:  Sandy Austin, Flickr

Last week, San Francisco declared Mondays to be “meat-free.”  The resolution is non-binding, of course, but city leaders hope that it will encourage San Francisco citizens to be more health conscious at least one day a week.  Supervisor Sophie Maxwell said in a statement that the measure will “encourage citizens to choose vegetarian foods as a way to protect the planet and their health.”

Not everyone can or wants to go 100 percent vegetarian.  But giving up meat for one or more days a week is an easy way to reduce the saturated fat in your diet.  In fact, reducing your meat consumption one day a week can reduce saturated fat intake by 15 percent, and it might lead you to make even more meals meat-free.

Not only is being a part-time vegetarian good for your body, it also promotes a healthier environment.  According to the Environmental Defense Fund:

If every American skipped one meal of chicken per week and substituted vegetables and grains, for example, the carbon dioxide savings would be the same as taking more than half a million cars off of U.S. roads. And speaking of cars, it takes fuel to transport food, so buying from local farmers and ranchers cuts emissions even if you don’t cut out any meat.

Going veg isn’t hard, but if you’re used to eating a meat and potatoes kind of meal, visit Meatless Mondays for tips and recipes.

According to current statistics, one out of eight women will develop breast cancer in their lifetime.  That makes it an issue for all women everywhere.  May is Women’s History Month, and the Dr. Susan Love Research Foundation, together with the Avon Foundation for Women is asking women everywhere to help them build an army against breast cancer.

It’s called the Army of Women, an enormous database of women — both with and without breast cancer — that researchers can turn to when they need volunteers for research studies about breast cancer and about breast cancer prevention. On the Army of Women website, Dr. Susan Love is quoted as saying:

“Over and over I’ve heard scientists lament how difficult it is for them to find the volunteers they need for research studies. I’ve long believed that helping scientists overcome this obstacle would accelerate our understanding of what causes breast cancer and how to end it. By responding to this need, the Army of Women will change the face of breast cancer research.”

Joining the Army of Women is simple.  Once you register — and anyone can register — you’ll be given a link to current research studies that are looking for volunteers.  If you find that you match the criteria for one, you can request more information.  Some studies require commitment, while others involve simply filling out an online survey.

I signed up, will you?

Whether sinus pressure or stress is the cause, a bad headache can quickly ruin a good day.  Pain relievers can give headache sufferers quick relief, but there are plenty of natural headache remedies out there too.

The first thing I reach for when I get a headache is a big glass of water.  Dehydration, even when mild, is a common cause of head pain.  Though you don’t have to gulp water all day, staying well hydrated is an easy way to prevent head pain. If that doesn’t do the trick, it’s time to look for another cause.

Sinus issues are common in the spring, and a quick and natural fix to sinus problems is a neti pot.  Using nasal irrigation, a neti pot can wash away thick sinus drainage and sooth swollen passages.  Though your first time using the neti pot can be slightly uncomfortable, it’s easy to use and drug-free.

FitSugar has several other ideas for curing a headache naturally, including eating a handful of almonds, accupressure, herbal remedies, and yoga.

What’s your best trick for curing a headache?

Food journaling — or writing down the meals and snacks you eat every day — is an important tool for losing weight.  But even if you don’t have a pound to lose, it can also help your reach nutritional goals:  Eating more fruits and vegetables, getting more fiber in your diet, etc.

That’s why I was thrilled to discover Livestrong’s MyPlate.  Simply register (it’s free!), then start logging the food you eat every day.  You can set a calorie goal or Livestrong will set one for you based on your activity level, but more importantly, the program also breaks down your meals by nutrients.  So at the end of every day, you’ll be able to see how much fat, sugar, fiber, and cholesterol you’re eating too — valuable information if you’re trying to create a healthier lifestyle.

MyPlate also allows you to track your workouts, calculating your calories burned.  This is great for balancing calories in vs. calories out, a concept that’s crucial to weight maintenance.  And you can even keep track of how many glasses of water you drink.

If you’re looking for a comprehensive way to keep track of your food and fitness, Livestrong’s MyPlate is it.

Have you ever tried food journaling before?

Gaining weight is so, so easy.  But as anyone who has ever tried to lose weight knows, taking it off is hard work — both physically and mentally.

New research in rats might help explain why.  A diet of fatty foods, say researchers, overload pleasure sensors in the brain, much like a drug does.  And the more that you eat, the more that you need to eat to get that “high” again.

From CNN:

Not surprisingly, the rats that gorged themselves on the human food quickly became obese. But their brains also changed. By monitoring implanted brain electrodes, the researchers found that the rats in the third group gradually developed a tolerance to the pleasure the food gave them and had to eat more to experience a high.

They began to eat compulsively, to the point where they continued to do so in the face of pain. When the researchers applied an electric shock to the rats’ feet in the presence of the food, the rats in the first two groups were frightened away from eating. But the obese rats were not. “Their attention was solely focused on consuming food,” says Kenny.

It doesn’t make the solution any easier, of course.  Losing weight will always be tough on the mind and body, but many people beat themselves up for what they see as a lack of willpower when it comes to losing weight.  What this study shows is that there’s far more at play than a person’s will.

Instead of denying yourself those foods that make you feel good and feeling worse in the process, try this:  Replace them gradually with healthier versions so that eventually you’re eating 80 percent healthy and nutritious foods, with room in your life for the occasional treat.

Even if you don’t go 100 percent meat-free, adding a few vegetarian dishes into your regular meal rotation is smart cooking.  Vegetarian meals tend to be lower in calories and saturated fat, and skipping the meat now and then is also good for the environment.

Martha Stewart has 50 quick and easy vegetarian recipes.  And for the most part, by quick she means 30 minutes or less.  Here are some that look especially easy and tasty:

Lighter Sesame Noodles

Tofu Stir Fry

Pasta with Roasted Cauliflower, Parsley, and Bread Crumbs

Couscous Salad with Roasted Vegetables and Chick Peas

Vegetable Enchiladas

A few of these are on our menu this week.  What’s your favorite vegetarian recipe?

In the two years between college and moving in with my husband, I lived alone in a tiny upstairs apartment with an impossibly small kitchen.  Lucky for me, I rarely cooked then … or maybe not.  My diet subsisted of mostly processed, easy to prepare meals that didn’t require much room or effort.

It’s a common conundrum for people who live and dine alone.  Cooking a healthy, nutritious, delicious meal requires effort, something some people (like me, then) just aren’t willing to put in when they’re the only one eating.  And recipes are often written for much larger groups.

But nutrition is important, whether there are six plates on your table or one.  At the New York Times, Martha Rose Shulman has great tips for cooking a nutritious meal for one:

Get into the habit of stocking your refrigerator with items that keep well, and meals will become more fun and less challenging. Produce like cabbage, red peppers, celery and carrots will stay viable for a couple of weeks, if you don’t keep them wrapped in plastic. Eggs, too, have a long shelf life in the refrigerator.

In the pantry, keep grains like quinoa, rice, canned beans and lentils. Keep a good loaf of whole grain bread — sliced — in the freezer, so that you can pull out a slice or two for quick panini without having to watch the rest of the loaf go stale.

She’s got a great recipe for pan-seared tuna with asian cole-slaw, but if simple is more your style, check out these recipes at Marie Claire.

For more tips on cooking for one or two, visit Mayo Clinic.

Don’t worry, be happy?  Not quite.  A recent out of the University of Arizona discovered an interesting correlation:  People who engage in deep, meaningful conversations are happier than those who stick to small talk.  From the New York Times Well blog:

But, he proposed, substantive conversation seemed to hold the key to happiness for two main reasons: both because human beings are driven to find and create meaning in their lives, and because we are social animals who want and need to connect with other people.

“By engaging in meaningful conversations, we manage to impose meaning on an otherwise pretty chaotic world,” Dr. Mehl said. “And interpersonally, as you find this meaning, you bond with your interactive partner, and we know that interpersonal connection and integration is a core fundamental foundation of happiness.”

In today’s world of life in 140 characters or less, meaningful conversation can be hard to find.  Twitter, Facebook, and texting don’t even scratch the surface of insightful communication.  In fact, on a scale of 1 to 10, Please Enjoy ranks Twitter as a 10, with talking as a one.

If you’re looking for more meaning in your life — and possibly more happiness — try turning off your technology and turning towards those people that mean the most in your life.  Though this study is small, others show that having a solid emotional support system is a major key to happiness.

Beets in a smoothie?  Sure, why not?  In this smoothie recipe from The Expatriate’s Kitchen, the berries, bananas, and juice add a some sweetness to the mix.

Beet, Berry, Banana Smoothie

3 beets, roasted, instructions below

2 cups frozen blueberries

1 banana

12 oz. 100 percent fruit juice (black cherry or berry)

Preheat the oven to 400 degrees. Cut the stems and leaves off the beets, saving the leaves for cooking as greens. Wash the beets and trim off the root end. Wrap the beets in foil. Roast in the oven for about an hour. Allow to cool enough to handle. Take a paper towel and rub each beet. The peel should rub off easily. You can store the beets in the fridge until you are ready to make the smoothies.

Place all ingredients in the blender. Blend well. Makes 6 one-cup servings.

Beets will be in season soon in temperate climates, so you might be able to find them at your local farmer’s market with greens still attached.  Northerners might still have some tucked away in cold storage.  They’re definitely worth the time spent hunting for them.  According to World’s Healthiest Foods, they “contain powerful nutrient compounds that help protect against heart disease, birth defects and certain cancers, especially colon cancer.”  Beets are also an anti-inflammatory food and are rich in iron.

For more smoothie recipes, visit Smoothieweb.com.

Still storing your vitamins and other supplements in the bathroom?  It’s time to find a new place to them, says a researcher from Purdue University.  Just make sure it’s not the kitchen.

That’s because humidity can change the composition of your vitamins, even if you’ve got the lid sealed tight.  From UPI.com:

“Opening and closing a package will change the atmosphere in it,” Mauer says in statement. “If you open and close a package in a bathroom, you add a little bit of humidity and moisture each time.”

Once humidity or temperature is brought back down, the product will solidify, Mauer says, but the damage has been done. Depending on how long a person takes for a shower, the humidity of the bathroom can go as high as 98 percent, Mauer says.

I keep my vitamins on my nightstand and swallow them right before I go to bed.  But since some nutrients are better absorbed when taken with food, your breakfast table might be a better idea.  If you work in an office, storing them in a desk drawer makes them easy to take at lunch.  Just make sure that whatever place you choose is out of reach of children.

For more on storing vitamins, visit WebMD.

Alcohol is often looked at as empty calories, at least from a weight loss standpoint.  Even red wine, which is rich in heart healthy flavonoids.

But a new study suggests that a moderate amount of red wine, up to two glasses a day, might actually help women keep the weight off.

The study, out of Brigham and Women’s Hospital in Boston, followed over 19,000 women for 13 years.  Thirty eight percent of those women were non-drinkers, and it was that group that gained the most weight over the years.  In fact, the more women drank, the less weight they put on as they aged, and it was red wine drinkers that gained the least.

Experts are unsure about why alcohol would prevent weight gain, and stress that it might simply be lifestyle factors that led to weight maintenance.  From Telegraph:

However, Catherine Collins, a spokesman for the British Dietetic Association, said women should not look on wine as a weight loss aid.

She said: “If these women have a healthy diet and lifestyle and are having one or two units of alcohol a night then that has less calories than someone who instead has a chocolate bar to unwind. It’s a question of “what’s your poison?”

“Of course if women were drinking more than two units a day they would put on weight. What this survey shows is that moderation is key to a healthy lifestyle. People who drink wine may be more likely to snack on sugary and more calorific treats.”

Drinking alcohol in moderation — one drink a day for women, two for men — can have health benefits, especially to the heart.  But researchers have never gone so far as to recommend that teetotalers pick up a wine glass.

“Mom, I’m hungry!”  How many times a day do you hear it?  If you’re raising a kid in the United States right now, probably a lot.

From the New York Times Well blog:

A sweeping study of 31,337 children and adolescents released on Tuesday tracked snacking and meal trends from 1977 through 2006 using data from four national surveys. On average, children reach for cookies, chips and other treats about three times a day, consuming nearly 600 daily calories from snacks. That’s an increase of 168 snack calories compared with what children ate in the late 1970s.

In fact, snacking now makes up to a third of kids’ daily calories.  If those calories were fiber-filled fruits or vitamin-rich veggies, that wouldn’t be so bad.  But kids are more often reaching for sugar and salty snacks instead.

Here are a few ways to cut the junk and help your kids get back on track:

• Have regular family meals.  Studies show that kids who eat family meals drink more milk, eat more vegetables, and do better in school.
• Put healthy snacks in easy reach.  Keep chopped veggies in the fridge and wash the fruit and put it in a bowl for easy grabbing.  Out of sight is out of mind when it comes to processed foods.
• Make kids part of the process.  Let them help in the kitchen, or consider a backyard garden where they can grow their own food.
• Dip it!  Dips are a fun way to get more veggies into a child’s diet.  Hummus goes great with nearly any chopped vegetable.
• Make it interesting:  When my kids were preschoolers, I’d serve lunch or a snack in a plastic ice cube tray.  They were so surprised by the novelty of the little portions, they never noticed they were eating slices of fruit, veggies, and cheese.
• Be a role model.  Make health a family priority.

Do your kids love to munch?  How do you make sure the calories they’re getting are healthy ones?

March 1st means the promise of spring, the knowledge that the worst of the long winter has past.

Winter means comfort food — warm, carb-rich dinners that fill us up when chilly nights set in.  If you’re like me, though, you’re getting tired of typical winter fare.  I’m ready for the first fresh vegetables of spring to show up at our local farmer’s market, even if it’s just green onions and lettuce.

It might not yet be spring out your window, but add these nutritious and tasty spring-inspired recipes to your weekly menu for a little taste of what’s to come:

Tangy Bean Salad with Carrots and Green Onion

Strawberry Spinach Salad

Mock Risotto with Asparagus served with Snap Pea Salad

Baked Chicken with Onions and Leeks

What’s your favorite health spring recipe?

Photo: goosegrease, Flickr

You exercise most days of the week, drink plenty of water, avoid processed foods, cigarettes, and drink alcohol in moderation.  Give yourself a well-deserved pat on the back … and then take a few minutes to make sure you’re not making one of the five health mistakes even smart women make.

1)  Do you always order a salad?  That bowl of greens might seem like a healthier choice, but as Prevention points out, what’s on top of your salad matters, too.  Choose grilled chicken over fried, light dressings over creamy, and look for salads with darker greens, nuts, and dried fruits to add vitamins and fiber.

2)  Working out = good.  Blasting music in your ears while working out isn’t.  Music is a great motivator, but experts recommend keeping the volume under 50 percent.

3)  Cardio keeps your heart and lungs in tip top shape, but women need strength training, too.  If you’ve been neglecting your muscles, lately, try adding two or three days of weight or strength training routines to your workout schedule.

For more health mistakes — skipping the floss and avoiding the scale — visit Yahoo! Shine.

A healthy lifestyle starts in your shopping cart, but figuring out which foods are healthy can seem overwhelming, especially with today’s new marketing tactics.  But the rules for healthy shopping are really pretty simple:

• Write a list and buy only what’s on it.  Plan healthy meals and snacks in advance, then commit to sticking to your list once you start shopping.
• Stick to the outside aisles.  If you stick to the perimeter of the store, you’ll be choosing the freshest foods: fruits, vegetables, dairy, and meats.  Frozen vegetables, also, are nearly equal in nutrition to fresh.
• When you do venture into the middle aisles, look for foods with as few ingredients as possible (think five or less).  Choose 100 percent fruit juice over fruit drinks, for example.  If it contains an ingredient you can’t pronounce, keep it out of your cart.
• Foods marketed to children are often loaded with sugar and artificial coloring.  Treats are fine, now and then, but make your treats healthier (and some happy memories) by making them at home.

For more great tips on healthy grocery shopping, visit Reader’s Digest.

By now, we all know that we should make at least half of our grain servings whole grain.  And really, the goal is to eat whole grains most of the time.  Whole grains provide more nutrients and fiber than foods made with processed, or white, flour.

When most people think of whole grains, they think of things like whole wheat or oatmeal.  But there are a lot of delicious and less common grains out there out there to add to your favorite recipes.  Bulger is one of them.

What’s so great about bulger?  Here’s a few facts from Well blog:

Bulgur, which is made from precooked wheat berries, takes only about 20 minutes to reconstitute by soaking or by simmering. It’s also a great substitute for rice because it has more fiber and nutrients and is also a low glycemic index food. Low glycemic index foods are better for you because they produce only small fluctuations in blood glucose and insulin levels compared with high glycemic index foods like rice and potatoes.

Bulger is also filled with fiber, great for a healthy digestive tract and for filling you up without filling you out.  It’s precooked which means, unlike some other whole grains, it doesn’t take long to prepare.  Here’s a tasty recipe for bulgar salad with edamame and tomatoes, or check out Well blog for some other interesting recipes.

Can find bulgar at your local supermarket?  Try a local health food store.

Photo: dichohecho, Flickr

Sure, those Olympic athletes inspiring us with their tricks, flips, and feats were probably gifted with good genes.  But genetics will only get your so far.  Those medal winners earn their gold, silver, and bronze through sweat, goal-setting, and good old-fashioned hard work.

We can’t all be Olympians, but we can be inspired by their efforts.  At HealthDay, they’ve got several tips for training like an Olympian, including:

• Break your goal down into small steps.  Running a 5K can feel overwhelming, but you can start by running for just 30 seconds at a time.  The Couch-to-5K program is an excellent example of how to break down a goal.
• Vary your routine.  Combine cardio with strength and balance training for a well-rounded routine.
• Find like-minded friends who will share your workouts with you.
• Develop a support team.  Look to personal trainers, nutritionists, etc to help you reach your goal.

Finally, when you reach your goal, be sure to “reward” yourself — not with a gold medal, but with something that will motivate you to keep on going!

Up until now, childhood obesity has seemed overwhelmingly complex.  Is it fast food?  Video games?  Soft drinks?  Or more likely a combination of those and several other factors.

But a new study to be published in the March issue of Pediatrics found that just three simple lifestyle changes are associated with a 40 percent reduced risk in preschoolers risk of developing obesity.

That’s huge.

What’s even more significant is how simple the three steps are:

1)  Eat a family meal together at least five times a week.

2)  Make sure kids get enough sleep, which for toddlers is at least 10.5 hours a night.

3)  Reduce TV time to less than two hours per day.

Even adopting one of these lifestyle changes appeared to reduce risk by up to 25 percent.  So let’s say you’re too busy to cook with a child who loves to watch TV and never sleeps.  What do you do?  Here are some links to get you started.

KidsHealth.org

How Much TV Is Too Much for My Toddler?

All About Sleep

Though this particular study focused on preschoolers, these are three positive lifestyle changes for anyone to make.

Tiny, sweet, and one of the more mildly flavored berries, blueberries pack a burst of flavor and good-for-you nutrients.

Studies show that the antioxidants in blueberries protect the body from damage, aiding the body in fighting off heart disease and cancer, and even protect the eyes from conditions like macular degeneration.  Fiber-rich blueberries can protect your digestive system, too, and is often found on top 10 “superfood” lists.

Here’s my favorite trick:  In some parts of the country, mine included, blueberries are scares this time of year.  In the summer, when they’re plentiful and inexpensive, I buy quart after quart.  I place them on a cookie sheet and flash freeze for about an hour, then pour them into a large plastic bag.  We’ve got frozen blueberries all winter long, at a fraction of the cost my grocer is selling them for in the freezer.

Blueberries are an excellent, super low-cal whole food that sweetens cereal, oatmeal, or yogurt.  They add delicious flavor and color to smoothies, and are perfect for baking into your favorite bran muffins.  And if you really want to get fancy, Well blog has several blueberry recipes to try.

About two weeks ago, my four-year-old had a nightmare.  She couldn’t tell me what it was about, but it must have been bad.  Every single night for the last two weeks, she’s shown up next to my bed, too scared to be alone.

It’s not like the days when my daughters were babies, two or three or more sleep interruptions ever night.  But still, I’m feeling it.  Like many women, sleep doesn’t always come easy to me under the best of circumstances.

With an every growing list of work and family responsibilities, women are often tempted to put sleep off.  But poor sleep habits lead to fatigue, stress, and can even have an impact on your physical and mental health.

If you struggle to get enough rest, read about two bloggers’ January resolution to get more sleep, and check out Newsweek’s five tips for falling — and staying — asleep.

As my daughter works through her sleep anxieties, I can support my own need for sleep by sticking to my 10 p.m. bedtime.  I’m tempted to stay up and enjoy my free time, but once I pass that magic hour I get overtired and struggle to fall asleep.

What’s your best sleep trick?

First Lady Michelle Obama has announced a national campaign to fight childhood obesity, and said that she was once surprised by her own pediatrician telling her that her daughters were getting off track.

In an interview reported by the Associated Press, Mrs. Obama said that her pediatrician told her to take a closer look at her daughters BMIs.  “We always think that only happens to someone else’s kids, and I was in that position, ” she aid.  “Even though I wasn’t exactly sure at that time what I was supposed to do with this information about my children’s BMI, I knew that I had to do something.  I had to lead our family to a different way.”

The solution she found was relatively painless:  More fruits and vegetables both during meal and snack-time, TV only on the weekends, water bottles at lunch instead of juice, and a family-wide appreciation for portion sizes.

“It was really very minor stuff, but these small changes resulted in some really significant improvements, and I didn’t know it would,” said Mrs. Obama. “It was so significant that the next time we visited our pediatrician, he was amazed. He looked over the girls’ charts and he said, ‘What on earth are you doing?’”

This is the message Mrs. Obama wants to spread:  Small changes can benefit kids’ health in huge ways.  Research shows that dieting doesn’t work for adults, but it can actually be harmful for kids.  Instead, make eating whole and healthy foods and getting daily exercise a priority for the whole family.

For more information on kids and healthy eating, visit KidsHealth.org.

Photo courtesy of veronica.decker, Flickr

When you’re feeling down or tired, it’s hard to resist the urge to reach for something comforting like sweets and processed junk food.  We call this emotional eating, but it’s not all in your head.  Sugar activates reward receptors in your brain, and carbs have a mild sedating effect.

So for a short time, you really do feel better.  And then the sugar lows hit.

Scientists recently discovered what they think is a cause-and-effect relationship between a junk food diet and depression.  People who ate a regular diet of processed foods were more likely to be depressed than those who ate whole foods.  Can you see the cycle?  You eat junk food because you’re feeling bad, and the junk food actually makes you feel worse, so you go back for more.

You can reverse the pattern, though.  Visit MSNBC for tips on how to include more whole foods in your diet and reduce your consumption of processed foods.  Just a note:  When sugar lovers give up sweets, anxious feelings and fatigue can actually get worse for a few days.  Tough it out, and you’ll be feeling great in no time!

The American Heart Association has come up with an easy way to both measure your risk factors and prevent heart disease.  It’s a list of seven lifestyle factors that, when all are present in one person, predict a long and healthy life as far as the heart is concerned.

“Collectively, when these health factors and healthy behaviors are found in aggregate in one person, the effect on markers of health and healthy outcome are remarkable,” said Dr. Clyde W. Yancy, president of the AHA told HealthDay. “Your chance for meaningful longevity with good quality of life is substantially increased.”

HealthDay reports the seven factors are:

• Never smoked or quit more than a year ago.
• Body mass index, a measure based on weight and height, less than 25.
• Physical exercise — at least 150 minutes of moderate intensity or 75 minutes of vigorous intensity each week.
• At least four key components of a healthy diet, such as fewer calories, more fruits and vegetables, and oily fish, such as salmon, four times a week.
• Total cholesterol lower than 200.
• Blood pressure below 120/80.
• Fasting blood sugar below 100.

Even if your “numbers” such as total cholesterol and blood pressure are high, changing your lifestyle to match those at the top of the list may bring them into a healthy range on their own.  And though changing your lifestyle requires determination, dedication, and hard work, it’s pretty basic:  Eat less, eat more fruits and vegetables, and exercise daily.

For tips on getting more fruits and vegetables into your diet, visit 5aday.gov.

We all know that negative thinking can bring us down.  But did you know that a pessimistic attitude can also affect your physical health?

Live Science has a list of seven thoughts that are bad for your health.  Cynacism, for instance, has been connected with a higher risk of heart disease.  Living life without a sense of purpose may affect your immune system.  And those who fret may be more prone to unhealthy habits, such as smoking or overeating.  If nothing else, being optimistic will have a positive effect on your mental and emotional health.

If you’re a lifelong pessimist, it can be hard to change your thinking.  But it is possible, and research shows that changing your thinking really can change your emotions.  Mayo Clinic has some excellent tips for learning how to recognize negative self-talk and how to make it positive.  For instance, instead of saying, “I’ll never get this done,” try “I’m going to work really hard and try to finish.” It’s a subtle change, but an important one.

Like anything else, optimism takes practice.  But with time and patience, you just might find yourself with a healthier outlook on life … and a healthier body, too.

I worry, in the winter months, that my kids don’t get enough exercise.  We go sledding every weekend and play in the snow when we can, but during the week they’re far more likely to choose to play with their toys than go outside.

Experts have long said that kids need a full hour of moderate physical activity a day.  While toddling may count as moderate physical activity for a one-year-old, older kids really need to get out and move to get their heart rate up.  Unfortunately, a lot of our kids just aren’t getting that much movement every day.

A study out of Britain measured the daily activity of 1,892 schoolchildren and found that up to 39 percent of girls and 18 percent of boys aren’t getting a full hour of exercise every day.  Interestingly, however, 80 percent of parents reported that their kids were plenty active.

While you can count physical education as exercise, you can’t depend on those 30 minutes (often just once a week) to keep your kids fit.  Recess counts, too, as long as kids are outside playing.  But most children are going to need active play after school to reach that one hour mark.  Here are some ideas:

Get outside:  Kids spend long days inside studying.  Let them take advantage of that natural outdoor light, soak up a little vitamin D, and get some necessary exercise by scheduling a regular outdoor playtime after school every day.   With the right gear, even kids in the most northern states will enjoy their time out in the snow.

Have a plan B:  Snow, rain, frigid temperatures — sometimes outdoor play isn’t an option.   Inside, you can get kids moving with active games like Hyperdash, indoor tag (if you’ve got the room), or, for younger kids, CDs that encourage movement.  We love Greg and Steve at our house.

Be a good role model:  Kids need time to play and explore on their own, but active family time not only gives you time to bond, it teaches kids that fitness is a life long habit.  Try family walks after dinner, bike rides on the weekends, or an afternoon spent sledding together on a Saturday.

Do you think your kids get enough exercise?  What are your tips for keeping them moving?

When Jared Fogle went from from fat to fit eating, he claimed, only Subway sandwiches, the chain found their new ad campaign.  And it was a successful one, too.

Now Taco Bell is following suit after hearing from a customer who lost 54 pounds after trading her regular Taco Bell meals for food from their “Fresco menu” five to eight times a week.

Christine Dougherty, 27, loves Taco Bell, but she didn’t love being overweight.  So she tweaked her fast food habit just a little bit:

“I lost about two pounds a month over a period of two years by reducing my daily calories and replacing my typical fast-food lunch or dinner with something from the Taco Bell Drive-Thru Diet,” Dougherty says in a commercial for Taco Bell. “I just chose smarter options.”

Taco Bell’s “Drive Thru Diet” campaign is misleading, I think.  Encouraging people to eat fast food when they’re trying to lose weight is counterproductive.  But despite the frequency of her fast food habit — five to eight times a week is pretty excessive — Dougherty had the right idea.  Replacing an old, unhealthy habit with something that’s lighter and more nutritious is a great way to get yourself on the road to weight loss.

If nothing else, it’s nice to see fast food restaurants offering healthier fare.  What do you think about Taco Bell’s new ad campaign?

January 1st has come and gone, and chances are at least a few resolutions have already flown the coop.  The trouble with resolutions is that they’re usually too big, and too overwhelming.  It’s easy to keep your resolve on December 31, but on January 1 — when the real work begins — things get a little tougher.

I make (and break) resolutions every year, but this year I’m determined to be different.  Instead of planning a whole year’s worth of goals, I’m going one week at a time.  This week, my goal is to lose two pounds.  Next Sunday night, I’ll re-evaluate and set a new goal.

Breaking a large goal into smaller parts is one way to approach your resolutions this year.  Here are three more tips for making those goals break-proof:

Write your plan down:  A good plan has a long-term goal (lose 30 pounds, make fitness a regular part of your routine, eat a cleaner diet), as well as several short-term goals.  Write them down, then write three specific steps you’re going to take today to reach that short-term goal.

Tell someone:   Not so they’ll police you, of course, but as back up for when your resolve gets week.  When I gave up sugar, I told my husband first.  He’d never even consider saying a thing if I broke my word, but just knowing that he knew made me more accountable.  The other benefit of sharing your goals with a friend is that they might want to join you.  Built in support system!

Build new habits: Dropping a bad habit is a lot harder than replacing it with a good one.  If you want to stop drinking sugary soft drinks, try replacing one serving a week with flavored water.  If a mid-morning doughnut at the office is your regular routine, pack a healthier snack to eat instead.  Rather than constantly telling yourself “no,” say “Let’s do this instead.”

With time, patience, and hard work, you really can keep those New Year’s resolutions.  Did you make any this year?

Headed out to a New Year’s party tonight?  Here’s a hangover prevention tip.  A new study has found that hangovers just might be affected by the color of your drink.

The study, out of Brown University, found that darker liquors have more chemical by-products in them known as congeners.  It’s congeners that make you feel like the walking dead after a night of over-indulging.

People who drank dark-colored burboun — which has 37 times the number of congeners as vodka — reported worse hangovers than those who drank vodka.  However, though vodka drinkers may have felt better, both groups perfomed equally poorly on cognition tests the following day.

So if you’re going to drink tonight, it might do you well to choose a vodka-based drink.  But as always, keep in mind that any alcoholic beverage will affect your ability to drive.

Here’s to a safe New Year’s Eve and a healthy 2010!  Happy New Year!

During the holidays, people can put on an extra one to 5 pounds, so it’s important to balance out overindulging with extra activity and healthy eating in these winter months.

But a new study suggests that weekends are also a danger zone.  In fact, participants packed on as many as 400 extra calories in a weekend.  It makes sense — I know I do it, too.  Maybe you make a big Sunday breakfast or go out to dinner Saturday night.  The rules just feel different on the weekends.

But since there are more weekends than holidays, it’s important not to just blow off those extra calories each week.  Instead, for weight loss, researcher say to monitor your calories per week, rather than per day.

That’s because most people will balance their calories in a day.  A big lunch, for instance, will make for a light dinner.  But those extra weekend calories are never really “budgeted,” and they add up over time.

If you’re trying to lose weight, one of the best things you can do for yourself right now is start a food journal — even if you don’t actually track calories.  Keeping track of meals and snack can be a real eye-opener, helping you keep track of mindless eating.

Today is Christmas, a day — for those who celebrate — of family, love, and gift-giving.  In the holiday shuffle, we often remember to buy gifts for our nearest and dearest, but leave ourselves off our list.

This Christmas, give yourself the gift of good health and wellness in 2010 by adding one of these small changes to your daily routine:

• Add a serving of fruit and/or vegetable to every meal and snack to get more antioxidants and fiber into your diet.
• Add just five minutes to your workout — even if your workout doesn’t yet exist.  Then add five more, then five more until you reach at least 30 minutes most days of the week.
• Set a bedtime for yourself that gives you at least 8 solid hours of sleep, and stick to it.
• Drink more water … and fewer soft drinks.
• Stop smoking, and cut your alcoholic drinks to no more than one per day (two if you’re a man.)
• Put yourself first more often, and set aside at least one time a week to do what you want to do.

Merry Christmas, everyone!

Where I live, we won’t be stepping outside in less than coat, gloves, and hat for at least another three months.  And even if we were snow bunnies who spent all day out in the cold, the sunshine just isn’t strong enough this time of year for our bodies to produce enough vitamin D.

That’s why the YouDocs recommend that we all add a vitamin D3 supplement to our diet.  Why vitamin D3?  Actually a hormone, vitamin D3 is fast becoming an anti-aging superstar.  It protects the heart, strengthens the bones, fights off cancer, stimulates the immunes system, and even can protect against diabetes.

But here’s the thing:  Most of us aren’t getting enough.  Foods like fatty fishes and milk are about the only food sources of D3, and the best source comes from sunshine.  But too much sun isn’t safe either, so the YouDocs recommend that in addition to a few minutes of sunscreen-less sun exposure a few times a week, we also take a supplement.

How much is enough?  Right now they recommend about a total of 1,000 mg a day — 1,200 if you’re over 60 — taken with some healthy fat to help with absorbtion.  And when sunny days return again, be sure to get some outdoor exercise and soak up a little bit of that sunshine.

With just 11 days until Christmas, shoppers have a limited time to fill the stockings of their nearest and dearest.  Rather than loading up loved ones with candy and sweets, why not give the gift of health with one of these fit gifts?

• A pedometer:  Experts say we all need to take 10,000 steps a day, and a pedometer will help your loved keep track of every step they take.
• A reusable water bottle:  Plastic bottles are out, out, out.  Help your favorite fit friend rehydrate in style with a water bottle they can use again and again.
• A workout DVD:  Gym memberships are expensive and the kind of thing that gets cut when budgets get tight.  Pick a workout DVD that fits your friends style so they can keep up their workouts at home.
• A yoga mat:  Holiday’s are stressful.  Help your loved one find balance again on a new yoga mat.

Keep in mind that fit gifts are for those with an established fitness habit or with a known desire to lose weight.  Giving gifts to “send a message” to someone about their personal fitness isn’t a good way to spread holiday spirit!

Parents of young children dread the cereal aisle, where every sugary cereal known to man-kind is placed exactly at eye-level.  It’s exhausting to constantly say “no” to marshmallow-filled and chocolate flavored cereals, but most contain just far too much sugar.

General Mills says that they’re trying to improve the nutritional quality of their products, and the company vows to reduce the sugar in all of their cereals marketed to children.  “….We have already reduced sugar in many cereals, some by as much as 20 percent,” said Jeff Harmening, president of General Mills’ Big G cereal division said in a statement, “And by spring General Mills cereals advertised to children will all have 11 grams of sugar per serving or less.”

It’s a step in the right direction, that’s for sure.  But there are still healthier breakfasts out there for kids.  Here are a few ideas:

• low-fat yogurt topped with whole grain cereal and fruit
• whole wheat toast topped with peanut butter or served with a hard-boiled egg, with a side of fruit
• whole grain, unsweetened cereal or oatmeal, topped with fruit or with fruit on the side
• brown rice cakes topped with nut butter and a banana
• smoothies 

What’s your child’s favorite breakfast?

People without allergies are often surprised to find out that December is allergy season for a lot of sufferers.  It’s not pollens and grasses making us sniffle and sneeze, though, it’s all the trappings of the holiday season.

If you’ve got an allergy sufferer in your house, keep these common triggers in mind this holiday season:

• Live trees:  Outdoor molds come inside on live trees, and some people are allergic to pine.
• Artificial trees:  Mold and dust build up on these trees while they’re in storage.
• Decorations:  Just like trees, digging out decorations can stir up sneeze-inducing dust.
• Pets:  Guests can be allergic to cats or dogs in your home, even if the pet is locked in another room.
• Smoke:  Fires make a room warm and cozy, but wood smoke can trigger an asthma attack.
• Scented candles and sprays:  Artificial fragrances can cause headaches and breathing problems in susceptible people.
• Food:  Food allergy sufferers have to be careful when eating at relatives’ houses, where the cook might not understand their special diet.

Fortunately for allergy sufferers and their families, there are ways to work around these obstacles so that everyone can enjoy the holiday system.  My asthma used to flare every December until I realized that our natural tree was my trigger.  Now we enjoy an artificial tree, and I’m wheeze free.  For more tips on how to accommodate your allergic loved one, visit the ACAAI.

This time of year, cheery holiday music is piping out of the loudspeakers at every store, plans for company parties are underway, and families are already determining who is bringing what dish to pass. Even with all this holiday spirit, many people feel a bit blue during the most wonderful time of the year.

Reasons for sadness at this time of year are more plentiful that you may think. Hectic schedules and stretched-to-the-limit budgets can create stress. The cheeriness of all the get-togethers can feel a bit forced at times. And nights spent alone that may feel peaceful at other times, can feel downright lonely. 

If the holiday season has been less than merry and bright for you in the past, take some healthful, proactive steps to protect your holiday spirit:

• Stay active. Set aside 30 minutes or more each day to exercise. Not only will the activity help you ward off holiday weight gain, it will help you manage stress and keep your mood elevated.
• Get outside. Even if the weather outside is frightful, find time each day to be out in the sunlight. Shorter days and reduced exposure to sunlight can leave many people feeling low.
• Eat healthfully. Food and mood go hand in hand. While it’s okay to indulge in a treat now and then, make sure the bulk of your diet consists of nutrient-dense foods such as lean proteins, whole grains and fruits and vegetables.
• Reduce stress. When you tack holiday commitments like parties and shopping on to your already busy schedule, it can start to feel overwhelming. Take time to write down your schedule; eliminate unnecessary activities and simplify others, such as shopping online instead of at the mall.
• Be social. While you don’t need to attend every holiday party, do make time to visit friends and family.

Photo credit: tanjila on Flickr

My mom made the most luscious cheesecake for Thanksgiving that I couldn’t help but bring home leftovers.  The cheesecake is gone now and is now living somewhere around my middle.  After four days of fun, family, and far too much food, I need to find my way back to a normal, healthy diet.

Here are some simple ways to help rid yourself of that bloated, overfed feeling we all get after a long, holiday weekend:

Step it up:  Exercise will help you get your energy back, burn off those extra calories, and stimulate digestion.

Hydrate:  Chances are that after eating salty turkey and stuffing, you’re retaining water.  Drink lots of extra water today — at least 64 ounces, but some experts believe that drinking half your “weight” in water is more appropriate.  So if you weight 150 pounds, drink 75 ounces of water a day to encourage water loss.

Add fiber:  Insoluble fiber — the stuff found in foods like oatmeal, carrots, and apple (skin on) — helps move food through the digestive tract faster.  Load up on fruits (keep those skins on!), veggies, and whole grains.

In a few days, you’ll be right back on track!  Just in time for the next holiday meal to roll around!

Want to slim down?  Then slow down.  A new study out of Greece proved a popular belief true:  When you eat too fast, your body doesn’t have time to register that “I’m full” feeling.

When researchers fed volunteers ice cream, they discovered that those who took an entire half hour to finish their serving had higher levels of certain “gut hormones” that regulate a person’s hunger.  They also tended to rate themselves as more full than those who ate quickly.

Think about it:  When’s the last time you took 30 minutes to eat a bowl of ice cream?   That’s the point, lead study author Alexander Kokkinos, MD, PhD, told Science Daily.

“Our findings give some insight into an aspect of modern-day food over-consumption, namely the fact that many people, pressed by demanding working and living conditions, eat faster and in greater amounts than in the past,” said Kokkinos. “The warning we were given as children that ‘wolfing down your food will make you fat,’ may in fact have a physiological explanation.”

It’s not easy to spread a snack out over a half hour — who has time for that?  But we can all be more mindful of what and how we’re eating.  Planning family dinners around the table, passing up the drive-thru, and putting down your fork to just stop and enjoy your food for a moment are all ways that you can slow down the pace of eating … and your life.

The turkey is stuffed, and in a few hours the rest of the family will be, too.

Resist the temptation to pile on the couch to watch football.  Instead, use the time to make fun family memories while burning off that extra serving of Grandma’s mashed potatoes.  Then you can go hit the couch for some football!

Here are some ideas to get you moving:

• Show your pro-bowler uncle who’s boss with a game of Wii bowling.
• Gather everyone up for a family hike in the crisp fall air.
• Light a fire — but first chop your own wood!  Or head out into the woods to cut your own Christmas tree.
• Rake Grandma’s yard for her, then get a family football game going while you’re out there.
• Gather up the kids and go for an outdoor scavenger hunt or a game of hide-n-seek.
• Use up the last of those pumpkins (you know the squirrels are going to eat them anyway) with a game of pumpkin bowling.

Happy Thanksgiving, everyone!

Just four more days until Thanksgiving and the official kick-off the of the holiday season.  A friend of mine, who also happens to be a very successful personal trainer, has great advice for anyone hoping to make it through the holiday without any extra “baggage”:  “Thanksgiving is one day,” she says.  “Christmas and Hanukkah?  One day.  New Years … ONE DAY.”

Her point is that instead of spending the entire season loading up on extra food and alcohol, we should allow ourselves those three or four days to have fun, but eat regular, healthy meals in between.

Alliance for a Healthier Generation has some great tips for making your Thanksgiving a little healthier.  Their top three include:

To see their full list of 10 ways to a healthier turkey (or tofurkey!) day, visit their website.

October was Breast Cancer Awareness Month, but breast cancer is a disease we should be thinking about twelve months a year.  And the new, controversial, and confusing advice from the U.S. Preventative Services Task Force regarding breast cancer screening for women under 50, recently thrust the issue of breast cancer back into the national spotlight.

Though the task force says that younger women should skip their yearly mammograms and breast self-exams and that women over 50 only need them every two years, the American Cancer Society said that it will continue to encourage women to take young women’s preventative care seriously.  This isn’t an issue that will be settled any time soon, so in the mean time, the best advice regarding your own personal situation will come from your own doctor.

What do you think about the task force’s findings?

I found myself frustrated last winter when, day after day, my 5-year-old came home telling me about yet another indoor recess.  “Mrs. X says that if one kid doesn’t bring boots and snow pants, the whole class stays inside.”

It was an annoying rule that quickly got challenged, and soon the kids were back out playing in the snow.  But a recent U.S. study found that it’s not unusual for kids to be stuck inside due to inappropriate clothing choices.

From Forbes:

Clothing that limited or prevented outdoor activity included: inadequate weather protection, such as a lack of coats and gloves in the winter; unsuitable footwear, such as flip flops; and “nice” or expensive outfits that had to be treated with care.

Though a large school may be able to provide alternatives for kids who aren’t dressed to play outside, day care centers and preschools often have supervision rules they must follow.  That can mean that if one child can’t go outside, the whole class stays in.

Outdoor play is an important part of any child’s day. It provides exercise, fresh air, sunlight, as well as social and creative play and a chance to interact with nature.  I cope with my own forgetful nature by buying a second set of snow pants, boots, mittens, and a hat to keep at school, and we donate all of our outgrown winter clothing to Coats for Kids to help out families who might not be able to afford warm winter clothing.

Have your kids ever been kept inside due to clothing choices?

Photo: tienvijftien, Flickr

The days are shorter now, the nights cooler.  Though it’s safe to exercise outside in the cold (as long as you don’t have chronic health conditions), it can be tempting to settle in on the couch when the evenings are cold and dark.

Don’t settle in for winter just yet, though, especially with the holidays on their way.  There are plenty of fun ways to burn calories in autumn.  Here are a few ideas:

• raking leaves: 293 calories per hour
• a brisk walking color tour on a nearby nature trail: 204 per hour
• apple picking:  200 calories per hour
• fall gardening: 272 calories per hour
• chopping wood: 408 calories per hour

Want to see how many calories you’re burning this fall?  Here’s a handy calculator to help you add them up.

Did you ever notice how after a really demanding day, you just don’t feel like working out?  Sometimes, though, when stress levels get high, working out is exactly what you need.  So what’s the deal?

According to a small study, when the brain is tired it can affect exercise  … even though the body isn’t exhausted at all.  When researchers asked subjects to work out after either doing a strenuous mental task for 90 minutes or sit on the couch, the group who’d performed the mental taxed stopped sooner and complained they were tired, even though tests showed their bodies weren’t any more worn out than the group who rested on the couch.

The You Docs suggest that this has to do with the “reptilian brain,” which operates on instinct.  But as powerful as the reptilian brain is, it can be overridden with a little tough self-talk.  If you find yourself ready to quit, say the Docs, ask yourself if it’s really your body that’s tired or if it’s your brain.  If your body feels ready to keep working, try playing some mental tricks with yourself to keep going.  My favorite?  “I’ll walk to the next corner, then I’ll quit.”  Play it enough times, and your workout is over!

H1N1 vaccines are finally rolling in to health departments and doctor’s offices around the country.  If you’re interested in being vaccinated against the swine flu, here are a few facts that might make the process a little smoother:

There are two kinds of H1N1 vaccine – the shot and the spray.  The spray is live, weakened version of the virus that can be used by healthy people (no underlying health conditions) between the ages of 2 and 49.  The shot is for everyone else.

Many health departments are limiting the vaccine to priority groups only right now.  Those include:

• pregnant women
• household contacts and caregivers of infants under 6 months
• healthcare workers and emergency medical personnel
• children and adults ages six months to 24 years
• people aged 25 to 64 with underlying health conditions

Supply is increasing every week, however, and authorities say there should be ample supply for everyone who wants a shot soon.

Children nine and under will need two doses of the vaccine, three to four weeks apart.  Adults, older children, and pregnant women need just one shot.

Though there’s a delay in the delivery of seasonal vaccines, health experts say that it’s safe to get both the seasonal flu shot and the H1N1 shot at the same time, as long as both are not in the live vaccine (spray) form.

For more information about H1N1 and the vaccine, visit Flu.gov.  If you can’t get or don’t want the vaccine, you can protect your health by:

• washing your hands regularly during the day.
• staying away from those who are know to be or visably ill.
• strengthening your immune system by eating plenty of fruits and vegetables, sleeping at least eight hours a night, and stopping smoking.

As we age, we lose strength and aerobic capacity says science (and common sense).  But while in the past most experts have agreed that the these things fade gradually over time, a new study found that after age 45, fitness fades fast.  And if you add in smoking, a sedentary lifestyle, or obesity, it goes down hill even faster.

From Forbes:

“We’ve known that, as you age, your aerobic capacity goes down, and the exercise physiology literature indicates it’s a linear relationship. We found that this is not the case,” said Jackson, who is professor emeritus of health and human performance at the University of Houston. “It makes sense to me. When things aren’t working right, we tend to go down at faster rates. This was true for both men and women [although the rate of decline was faster for men than for women].”

Forty five is the new 35 in my book, so no one wants to hear that their fitness levels are getting set to plummet.  There are things you can do to stop the drop, so to speak.  And they’re the same things you’ve always been doing to stay healthy:

• Exercise.  It’s no longer negotiable, it’s a must.  But 30 minutes moderate exercise a day is enough for most people.
• Eat a diet rich in fruits and vegetables, whole grains, lean proteins, nuts and legumes.
• Stop smoking.
• Get enough sleep, and do what needs to be done to keep stress at bay.

These rules apply whether your 25, 45, or 60.  Taking care of yourself never goes out of style.

There are two ways to approach Halloween.  The first is with a “if you can’t beat ‘em, join ‘em” approach.  Tell yourself it only comes once a year, let the kids splurge for one night, then dole out the candy after that.

But some parents aren’t even comfortable with that much sugar.  And while you might get “tricked” if you start handing out pennies or toothbrushes instead, it is possible to make a delicious treat that’s got a little nutrition in it, too.

If this sounds like your Halloween style, here are some great recipe and treat idea for trick-or-treating or your Halloween party:

iVillage: Healthy Halloween Treats Your Kids Will Love

Family Fun:  Creepy Cuisine – 15 Healthy Halloween Recipes

WebMD: Goulishly Healthy Halloween Treats

Reader’s Digest: Best and Worst Halloween Snacks for Kids

What’s your favorite Halloween treat?

Some people put 15 pounds on their freshman year of college.  Others don’t stop there.  Being away from home the first time can be liberating for young adults, but it can also lead to less than healthy choices.

Mark at Mark’s Daily Apple has tips for teens and young adults who want to maintain their weight and healthy lifestyle, even though they’ve been thrust into the land of dorm food, cramped quarters, and all-nighters:

Dorm Food

Mark recommends paying attention to what’s offered when and looking for the healthiest selections.  Avoid fast food when off campus and look for ethnic restaurants instead, and don’t be afraid to lobby for better choices in your dorm’s cafeteria.

Exercise

Build exercise into your routine and don’t let the campus fitness center’s hours throw you off.  Can’t go during open hours?  Take a run instead.

Sleep

Young bodies can function without sleep, but it puts physical, mental, and emotional stress on your body.  Plan ahead so that you can get your eight hours in every night.

Stress

See those three things above?  Make them a priority to keep your stress levels at bay.

Want to learn more about how to stay fit and healthy on campus?  Visit Mark’s Daily Apple to see the rest of his advice.

While the kids are busy scooping out their jack o’ lanterns this weekend, you can work on your own pumpkin creation:  Pumpkin soup.

Pumpkins are rich in a wide variety of nutrients:  Vitamins A and C, zinc, beta carotene, and lutein.  (Interesting fact: Pumpkins are also rich in alpha-hydroxy, and pumpkin oil is sometimes used in skin care products.) All those nutrients make it a must-eat food of the autumn season, but few people really know how to cook a pumpkin.

Soup is one of the best ways to enjoy this rich fall flavor.  Leave the big pumpkins to the kids for carving, and choose sweet pumpkin or pie varieties instead; they’ll be sweeter and more flavorful.  Two or three pumpkins should do it.  Cut your pumpkin in half, scoop out the mess in the middle, then roast for an hour in your oven.

Once you’ve got a roasted pumpkin (or pumpkin puree, if you’re really not into the idea of cooking your own), then you can get started on your soup.  Here’s a simple pumpkin soup recipe that’s made of basic ingredients that your whole family can enjoy.

When it comes to exercise, there’s no workout that’s more accessible to more people than walking.  No extravagant gym fees, no fancy accessories … all you need is a decent pair of shoes and a safe route to walk.

As the You Docs point out, even being out of shape or severely obese isn’t an excuse.  While weight loss is 80 percent what you eat, exercise plays a role in your cardiovascular health and disease prevention, as well as stress management and emotional health.   If you haven’t exercised in a very long time, Dr. Oz and Dr. Roisen recommend starting with just a few minutes a day — every day — and slowing increasing the length and intensity of your walk.

If you’re ready to start a regular walking workout, here are some tips for making a walk part of your daily routine:

1. Put it on your calendar.  Make your daily walk a priority, just like you do with your other responsibilities.
2. Find a buddy.  Having a regular date with your neighbor — or even your dog — will keep you accountable to someone other than yourself.
3. Sign up for a race.  Support your favorite charity and set a long-term goal for yourself at the same time by signing up for a 5K walk/run.
4. Make it me time.  Spending a half hour alone with your thoughts or some of your favorite music while you walk can help you unwind from the stress of your day.

A daily walk will do wonders for your mind and body.  What’s your favorite place to walk?

As we head into cold and flu season many people are asking, “What can I do to improve my immunity?”  The New York Times is reporting that one of the answers to that question is probably:  Exercise.

There’s one caveat, however.  Strenuous exercise appears to depress the immune system, as does a sedentary lifestyle.  But moderate exercise — even during an active infection (assuming you’re not too sick to be off the couch) — helps the body fight off disease.

So what is moderate exercise?  According to WebMD, it’s the equivalent of walking about 100 steps a minute for 30 minutes.  You could use a pedometer to figure out what this pace means for you, or you could use the Perceived Exertion Scale.  A moderate workout would put you between a 3 and a 5 — breathing and heart rate elevated, but still able to carry on a conversation.

Have you noticed that exercise helps you ward off cold and flu?

Childhood obesity is a complex issue, and it’s clear that there’s no one solution that’s going to fix the problem.  What experts do know, however, is that for any solution to be successful, the work has to begin at home.

A recent article at Forbes suggested that babies who gain weight quickly in the first six months of life are at a higher risk of having weight problems when they’re toddlers.

While not every chubby baby is going to grow up to struggle with their weight, experts suggest that mothers pay attention to a baby’s cues so that they know why baby is crying.  On the one hand, it’s good advice:  You don’t want to nurse a baby who’s crying because their diaper is wet, for instance.  On the other hand, it’s not always easy to tell when a baby is full.

Moms often feel the need to “finish off a bottle,” but babies need to decide when they’ve had enough.  Whether it’s formula or breastmilk you’re feeding baby, here are some signs they’ve had enough:

• pushing the bottle or breast away
• turning her head or whole body away from you
• crying/fussing
• blocking his mouth with his hands

Letting baby decide when she is full will give her the foundation to control her hunger cues when she’s older, which will hopefully help her prevent weight issues as she grows.

When the wind starts blowing and the leaves start changing color, it’s time for two thing:  sweaters and soup.

Soup is an tasty way to warm up on a chilly day, and a great way to sneak some extra immune-fighting veggies into your diet.  Here’s my current favorite recipe, Tortilla Soup:

You’ll need:

1 lb. chicken breast, chopped into bite-sized pieces

1 can of black beans

1/2 onion, chopped

2 cloves garlic, minced

1 medium bell pepper, chopped

one celery stalk, chopped

one jalapeno pepper, chopped (remember your disposable gloves!)

2 plum tomatoes, seeded and chopped

2 cans chicken broth

1/2 cup fresh cilantro, chopped

1 tsp. chili powder

1 tsp. cumin

1/2 tsp. salt

1 c. baked tortilla chips, broken

1 c. shredded Mexican cheese

1 avocado

Put the chicken, onions, and garlic into a skillet and heat until meat is browned and cooked through.  Add in green pepper and celery and cover, cooking 3-5 more minutes.  Pour broth into a large pan and add in jalapeno, tomato, cilantro, and spices and set to simmer.

When chicken mixture is done cooking, add to broth and bring soup to a boil.  Turn heat down, add beans, and simmer for at least 10 minutes.

Spoon soup into bowls, and garnish with a handful of tortilla chips, some cheese, and a slice of avocado.  Enjoy!

It’s not easy to squeeze in a shower when you’ve got a baby at home, let alone a workout.  But exercise doesn’t cease to be important just because you’ve got new demands.  That’s probably why many moms rely on the jogging stroller.

Built specifically for working out with baby in tow, jogging strollers are more popular than ever.  Babies often calm once they’re out in the fresh air, and it’s an easy way to get them down for a nap.  But more importantly, mom or dad is up and exercising.

According to the New York Times, parents — even those who have an existing running habit –  should start slowly with a jogging stroller.  That’s because it’s different than running solo.

From the New York Times:

To learn how to move most effectively pushing something, Mr. Comana recommends that runners first walk, then mix in bouts of jogging and finally run uninterrupted with an empty stroller before taking a child out in it.

When runners start working out with a stroller, he said, they lose that forward momentum generated by shoulder drive, for example. To maintain any sense of pace, they have to incorporate quicker foot turnover.

When running with a stroller, experts also recommend lowering your expectations on time and distance.

Ready to get running?  Here are more tips for safely walking and running with baby in a jogging stroller.

Photo: Ed Yourdon on Flickr

Flu season arrived early this year, and H1N1 is widespread in nearly half of America’s 50 states.  Though most cases are mild, even an uncomplicated case can cause a few days of misery and missed work.

Until the vaccine arrives, the best defense we have is hand-washing, good sleep habits, regular moderate exercise, and good nutrition.

The You Docs recently answered the question, Which foods fight the flu?.  Here are a few suggestions from their list:

• Create a regular diet of lean protein, complex carbs, and plenty of fruits and vegetables.
• Load up on foods like apples, broccoli, and green tea.  They contain quercetin, which boosts the immune system.
• Chicken soup — it really does work!  Make a batch now and keep it frozen in your fridge for when colds or flu hit.

Need inspiration?  Check out the You Doc’s Ultimate Chicken Soup recipe, as well as more suggestions for foods that fight colds and flu.

Visit the yogurt aisle at your grocery store and you’ll find a wall of yogurt and probiotic drinks promising a wide variety of health benefits.  One will regulate your digestive system, another will lower cholesterol.  A third promises to toughen up your immune system.

“Sounds good to me!” you think to yourself.  But is the science solid behind these products?

The question has been asked a number of times, but the answer still isn’t quite clear.  According to the New York Times, some studies show that probiotics can be helpful in the treatment of irritable bowel syndrome, while others suggest that kids who take probiotics have fewer colds.

But not all products can deliver on their promises, and the FDA is watching carefully to make sure that manufacturers don’t falsely advertise their claims.

Experts say to shop for products that share the specific strain of probiotic on the label so that consumers can do their own research on whether that particular bacterium has been clinically proven to do be of benefit.

We don’t supplement with probiotics at our house, but we have been known to use these products.  What do you think about probiotics — are they good for health, or just hype?

The New York Times parenting blog, Motherlode, recently had a discussion on family meals.  Mother of two Leah Ariniello wrote a guest post explaining exactly why, despite all the research to the contrary, she’d given up on family meals.

Ariniello didn’t blame her family’s difficult schedule on the fact that she, her husband, and her two kids never sit down together.  Instead, she said, it’s just too hard — what with the bickering and the spilling and whatnot.  Parents everywhere know exactly what she’s talking about, but Ariniello was blasted by several commenters who saw her choice as being selfish.

Carving out time for a family meal — and yes, dealing with the chaos — is hard.  But Ariniello is right:  Family meals do benefit kids.  Studies have shown again and again that kids who share meals with their families on a regular basis eat more nutritiously, drink more milk (and less soda), and are at a decreased risk for obesity.  So here are some tips to help you and your family make this important healthy habit work:

• Start small:  Aim for eating two meals together a week and work up from there.  Make family mealtime non-negotiable for teens at least a few times a week.
• Keep it light:  Remember that old saying, “Don’t cry over spilled milk”?  No family meal goes off without a hitch.  Kids are only young once and this is the perfect time to teach them that mistakes can be handled with humor and grace.
• Include everyone in on the conversation:  This isn’t the time for you and your partner to catch up with each other.  Instead, discuss topics that everyone can chime in on.
• Unplug:  Turn off TVs, computers, and iPods, and let the phones ring.

If you’ve made family mealtime work, leave a comment with your favorite tips and tricks.  And for more information on families and healthy mealtimes, visit EllynSatter.com.

Runny nose, itchy eyes, sneezing and coughing — it’s no wonder that when people have allergy symptoms it affects their sleep.  But a new study recently discovered that allergies can have another impact on a person’s life:  83 percent of sufferers said that their allergies had a negative affect on their sex life.

The survey didn’t ask how the allergies prevented sex, but there are a few theories.  Symptoms could make people feel tired, uninterested, or just plain embarrassed.  But experts say there’s no reason to let an allergic condition get in between you and your partner.  Intimacy relieves stress and improves a person’s quality of life, after all.

If you’ve got allergies, there are things you can do to relieve your symptoms.  The first step is to find out what’s making you sneeze — that might require a trip to the allergist for testing.  And then, learn more about what kind of lifestyle changes you can make to reduce your exposure to allergens.

With a few simple modifications and some simple medication, allergies can be kept under control so that they don’t control your life.

The clean plate club: out.  In:  Eating until you’re 80 percent full and watching your portion sizes.  That’s just one of mom’s old health rules that have changed over the years.

And while kids belong outside exploring and exercising and not in front of the TV, if they do sit a little too close while watching Spongebob, it won’t ruin their eyes.  But kids who consistently sit close might need to have their eyes checked.

But don’t count Mom out yet; she had a few good ideas.  Slouching, for instance, is hard on your spine and your internal organs.  And she was 100 percent right about breakfast being the most important meal of the day.  Not only does breakfast provide the necessary energy to start your day, it also helps children and adults maintain a healthy weight.

A lot has changed since we were kids, but moms have good instincts … especially when it comes to their kids.  My mom always stressed the importance of an early bedtime, something I’ve carried on with my own kids.  How did your mom teach you healthy lifestyle habit?

Photo: ronnie44052, Flickr

It’s hard to tell who’s more excited about the upcoming film version of Maurice Sendak’s Where the Wild Things Are — kids, or their parents, who also grew with Max and his Wild Things.

The U.S. Department of Health and Human Services is hoping to use that enthusiasm to help kids and their parents fight and prevent childhood obesity.   This campaign is way cooler than a few posters tacked on the cafeteria room wall.    In one video — which shows scenes from the movie — Karen O of the Yeah Yeah Yeahs sings “All is Love” while Max and the Wild Things run, jump, explore, and play.  The video, meant to encourage kids to get outside at least an hour a day, ask kids, “Did you play today?”

I don’t know about kids, but now I want to go out and play.

Childhood obesity rates in America continue to soar — over a third of kids are overweight and 16 percent are obese.

Last week, I picked a melon up from the farmer’s market that was so sweet, it was like eating pure sugar.  And I have a pretty serious sweet tooth!

But fruit is more than just a way to satisfy a sweet tooth.  Packed with fiber and disease fighting antioxidants, fruit — along with vegetables — is the mainstay of a healthy diet.

An international study recently found, however, that the health benefits of fruits may be wildly underestimated.  Researchers from Norwich, England studied non-extractable polyphenols to come to their conclusion.  Most research on fruit and nutrition has focused on extractable polyphenols.  (Polyphenols are substances found in fruit that are thought to fight disease.)

Their research found that when dissolved in acid, those polyphenols suddenly because available to the body.  “If non-extractable polyphenols are not considered, the levels of beneficial polyphenols such as proanthocyanidins, ellagic acid and catechin are substantially underestimated,” said Sara Arranz, study author.

Just one more reason to load up on fruit!  What’s your farmer’s market have for sale this week?

Juicy burgers, corn on the cob dripping in butter, homemade salads made with things like real mayonnaise or sour cream — there’s just nothing like a traditional Labor Day cookout.  But while you’re celebrating the last days of summer, keep in mind that all those extra goodies can add inches to your waistline.

Instead of depriving yourself, keep in mind that maintaining a healthy weight is simply a matter of calories in vs. calories out.   If you put a piece of Grandma’s Texas Sheet Cake on your plate — and let’s be honest, who wouldn’t? — a little activity can help burn off those extra calories.

Just keep in mind that working off food isn’t an efficient way to maintain your weight.  But if you keep your meals light for the next day or two and increase your activity, those extra calories will be gone long before the leftovers are.

Here are three ways to work off your cookout on Labor Day:

• A family that plays together stays fit together:  Round up friends and family for a game of touch football.  An hour’s worth will burn off almost 600 calories.
• Take a hike:  Grab your kids and head for the hills.  Exploring is a great way for kids to burn energy, and the extra activity will do you good too — to the tune of 400 calories per hour.
• Get your game on:  Pull out that volleyball net you’ve got stored in the garage, and invite your guests to play.  It doesn’t matter if you win or lose, it matters that you’re burning 234 calories per hour.

To find out the number of calories burned for your favorite activities, visit HealthStatus.com.

Photo: Phil Roman, Flickr

Good nutrition, once you’ve got the hang of it, is really pretty easy.  But making the jump from the fast food lane to the farmer’s market can seem overwhelming if you try to do it all at once.  Some people have better success if they take those healthy lifestyle changes in small doses.

The You Docs have a simple step that can make your eating habits healthier today.  They recommend changing your kitchen’s landscape.  Make a few changes and you’ll be eating healthier foods and smaller portions in no time.  Their tips include:

• Out of sight, out of mind:  Replace those convenient, pre-wrapped, processed foods with a fruit bowl.  Keep treats out of sight.  Better yet, out of the house.
• Keep your choices simple and few.  In fact, one recommended way of losing weight is eating the same thing at one meal every day.  For instance, breakfast is always yogurt and fruit — no exceptions.  That’s at least one meal tackled when it comes to cutting calories.
• Shrink your plate.  Ever try to fill up one of those new, giant-sized dinner plate?  Calorie disaster!  Choose a smaller plate and you’ll shrink your portions at the same time.

And here’s my own tip:  Wash and chop any fruits and veggies that need it right when you get home from the store.  This simple step has done wonders for our family’s nutrition, and we cut down on waste too!

Swine flu is everywhere — in the world and in the headlines.  But while we’re all watching the pandemic carefully and weighing whether to get the swine flu shot or not, there’s another, less exotic germ out there — seasonal flu.

Kristi Yamaguchi has teamed up with the American Lung Association’s Faces of Influenza campaign to encourage Americans to get their seasonal flu shot this year.  “As a mom of two children 5 and under, I want to protect my kids. One simple way to do that is to vaccinate myself and everyone around my kids,” Yamaguchi told HealthDay.  Yamaguchi has been protecting herself with flu vaccines for 20 years.

Health experts are encouraging Americans to get their flu shots early this year.  The campaign typically starts in October, but the shot should be available at doctors offices and health departments soon.  Since the H1N1 vaccine will likely require two shots, authorities don’t want people to get confused about their immunity to the different flu viruses.

Yamaguchi reminds people that flu is an annual event.  “With 30,000 deaths and 200,000 hospitalizations from the seasonal flu, those numbers are certainly higher than what we’ve seen of the swine flu. Protecting yourself from both viruses is very important.”

Photo: kristiyamaguchi.com

Garlic has long been a kitchen staple, revered for it’s strong flavor.  But there’s good reason to include it in your favorite dishes that have nothing to do with taste.  Recent research reveals that garlic is also great for your heart.

Garlic is rich in antioxidants, but it’s the hydrogen sulfide in garlic that relaxes blood vessels and improves circulation.  But there is a catch:  Garlic that’s been cooked or processed loses some of it’s ability to benefit the body.  Instead, it’s better eaten raw and freshly crushed.

So go ahead and include garlic in your favorite recipes, but to protect your heart, you might want to try eating it raw, too.  Here’s a suggestion:  Crush a clove (a day’s dose), let it sit for several minutes, then mix with applesauce or yogurt.  Then grab yourself some mint gum — you’re going to need it!

Photo: sxc.hu

Back-t0-school is just around the corner — or in some states, already here.  Getting organized for those early mornings is top on everyone’s list, and one way to make the morning go a little faster is with a smoothie.

Smoothies with simple ingredients are quick and easy enough to make that older kids can even handle them on their own.  A few quick gulps and they’ve had a breakfast that’s chockful of essential vitamins and minerals, as well as a little protein and fat to carry them over until lunch time.

Here are some kid-friendly smoothie recipes:

Breakfast smoothie (though I like at least 2% fat yogurt for kids, rather than fat-free)

Peanut Butter Banana

Oatmeal-to-Go

Hidden Spinach Smoothie

What’s your favorite smoothie recipe?

Photo: sxc.hu

Want to get more out of your daily workout?  Then turn to the great motivator — music.  A study out of the University of Western Ontario in Canada found that when women played their favorite tunes — and played them loudly — they had a more efficient workout.

In both cardio and strength training exercises, women were less likely to fatigue and were more motivated to push through the pain of the workout.  Though music at lower decibels had a motivating effect, louder music worked even better.

So what kinds of songs should you be adding to your iPod?  It’s up to you — just pick something with an upbeat tempo and that makes you feel good.  One warning, however:  Though loud music motivated women, those higher decibels can also cause permanent hearing damage.  Here are some prevention tips:

• Trade in your earbuds for over the ear type headphones.
• Try noise-cancelling headphones, so you don’t have to turn the music up so high.
• Keep the music under 85 decibels, or roughly the level of busy street noise.  If you can’t hear nearby conversation, it’s too loud.

For inspiration, check out some of these fitness playlists and see if you can’t inspire your next workout.

Photo: sxc.hu

At age 107, Olive Riley started a blog (or a blob, as she called it), a great example of the “new adventures” that help keep a mind young.  Embracing technology was recently listed as one marker of people who live to be 100 by the Karolinska Institutet in Sweden.

It’s not the only “surprising sign,” either.  Others include:

• being social and outgoing
• being a runner
• eating a fiber-rich diet
• feeling younger than your years
• entering menopause after age 52

Some of these things are under our control, some aren’t.  But looking at this list, it seems that in addition to regular exercise and a balanced diet, living a life of of optimism and fun might add years to our lives.

Need a little more levity? Here are simple tips to lead a more optimistic life.

Photo: djenan, Flickr

Thirsty?  Rather than reach for a lemonade or soft drink, pour yourself a tall, cold glass of iced tea instead.  Why?  As the You Docs point out, tea isn’t just a great thirst quencher, it’s good for you too.

If you need a few reasons to make the switch, take a closer look at what’s inside that cup of tea:

• the amino acid L-theanine — which helps you feel alert, but calm.
• flavonoids, which protect the cardiovascular system.
• fluoride, for strong teeth
• ECGC, found in green tea, can help prevent weight gain

Add variety to your tea by mixing in fruit flavored tea bags, adding fruit juices for sweetness, or trying flavored syrups.  Here are simple steps for making iced tea at home, as well as creative ways to make your next glass of tea more interesting.

Photo: sxc.hu

August means tomatoes,  plants heavy with their round, red, ripe fruits.  This luscious gift from the garden doesn’t just inspire tasty recipes, it’s chock full of nutrients too.

The tomato’s most important nutrient, according to The World’s Healthiest Foods, is lycopene.  This carotenoid is credited with all sorts of cancer-fighting properties.  Tomatoes are also rich in vitamins A and C, and potassium.

There are plenty of ways to enjoy a tomato.  Choose one fresh from the garden or farmer’s market for more flavor.  Slice and enjoy raw or with a bit of mozzerella cheese.  Chop and put into a spicy salsa, or freeze batches of spaghetti sauce for winter.

Get ready for the taste of summer with tomato cooking tips, as well as some excellent recipe ideas from the New York Times.

Photo: sxc.hu

Boredom — it’s a common culprit in the downfall of a good fitness routine.  Unless you’re committed to a sport — running or swimming, for instance — doing the same old thing can get tiresome day after day.

That’s why fitness centers are using creativity to bring their customers in.  Cropping up in popular New York gyms are classes like Jukari Fit to Fly — based on Cirque Du Soliel — and Antigravity Yoga Wings, which takes place on a trapeze.  There’s even a karaoke spinning class.  How do you sing when you can’t even catch your breath, I wonder?

While all this is good fun, what if you don’t live in New York City or another large metro area?  Keeping your workout interesting is up to you.  Here are some ideas:

• Rent or buy fitness videos from the library.  Look for new activities you’ve never tried before.
• Hire a personal trainer to teach you new and more effective workouts.
• Find an enthusiastic workout buddy and commit to two or more workouts a week.
• Learn a new skill — rock climbing or dancing, for instance.

Your body and your mind will fall into a rut if you don’t change things up, so keep challenging yourself to try new things.  And if you’re interested in reading more about those funky NYC exercise classes, here’s a slideshow.

How do you spice up your fitness routine?

Stop what you’re doing right now and pay attention to how you’re breathing.  Chances are — if you’re busy and stressed (and who isn’t?) — you’re breathing too high up in your chest.  It’s a common problem.  When we’re on the go, we hold our bellies in and breathe into our “shoulders” instead.  But this kind of breathing can create even more tension, especially in your neck and upper back.

Instead, practice breathing into your belly.  Here’s an easy way to learn:

Lie on your back with your legs extended, arms at your side.  Place one hand on your belly and breathe in.  When you inhale, the hand on your belly should rise.  Practice focusing your breath into your belly, until it feels comfortable to breathe that way.

It’s not a habit you’ll change all at once, but in time it will feel more natural … and you’ll feel calmer, too.

Interested in more breathing techniques?  Visit Dr. Weil to learn about three more breathing exercises to calm and energize.

Photo by creativedc on Flickr.

Ask any woman what she needs more of and somewhere on that list — among things like time, extra hands, and sleep — will be energy.  Our lives are moving faster than ever, but many women feel like they don’t have the energy to keep up.

At SeattlePI.com, they’ve named three culprits that will drain your energy faster than anything:  a poor diet, lack of sleep, and stress — no surprises there.  We already know the cause,  now how do we deal with it?  Rather than reaching for quick fixes like sugary treats, caffeine, or energy drinks, try some of the natural remedies suggested by SeattlePI.com, including those listed below:

• Eat several light meals a day.  Maintaining blood sugar levels will prevent those sleepy slumps between meals.
• Front load with protein.  That starchy bagel won’t carry you through the morning, but a hard-boiled egg might.
• Drink plenty of water.  Even mild dehydration can wear you out.
• Exercise daily — even if it’s only for 20 or 30 minutes.  It’ll improve your energy during the day and help you sleep better at night.

Sugar in your diet will rob you of energy too, so when possible, reach for fresh fruits and veggies, lean meats, whole grains, beans, or legumes instead.

Reusable bags have finally hit the mainstream — most supermarkets have inexpensive versions available for $2 or less, and those who want something a little more stylish can find what they’re looking for online.

Yet visit any grocery store, and you’ll still find cart after cart full of those wasteful plastic bags going out the door.  Know someone who still needs convincing how this very simple step can save crucial resources?  Then tell them this:

1. Producing reusable bags requires petroleum, and therefore our reliance on foreign suppliers.
2. Thousands (hundreds of thousands) of marine animals die each year either eating or getting tangled in plastic bags that have found their way to waterways.  Turtles think they’re jellyfish and snap them up.
3. Plastic bags take a thousand years to degrade.
4. Paper or plastic?  Neither!  Fourteen trees are cut down every year to make paper bags.
5. Quit now, and you could save 22,000 bags from entering your local landfill.

Reusable bags, on the other hand, are cute, stylish, fun, and don’t clutter up your kitchen cupboards (when you save them) or your local landfill (when you don’t).

Still not convinced?  Here are 25 reasons to go reusable.

Photo by tiger_lyllie on Flickr.

They say that a healthy lifestyle isn’t just a matter of creating new, healthier habits.  Instead, it’s a matter of exchanging old and unhealthy habits for new, smarter ones.  Eating plenty of fruits and veggies, exercising every day, and getting plenty of sleep are good habits — but what are some of those bad habits that need to be kicked today?

According to Forbes, these are some unhealthy behaviors we all should think about changing:

• smoking
• skimping on sleep
• letting stress go unchecked
• skipping out on exercise
• watching too much TV
• relying on medication instead of lifestyle changes

We’re all guilty of overindulging now and then, but a healthy lifestyle is based making good choices on a regular basis.  Do you recognize any of these unhealthy habits in yourself?  And can you see yourself changing it for good?

Want to know the secret to longevity?  It just might be hidden on your dinner plate.

A recent study in monkeys found that calorie restriction can actually slow the aging process.  “This is the first clear demonstration that, in a primate species, we’re inducing a slowdown of the aging process — showing increased survival, resistance to disease, less brain atrophy and less muscle loss,” says study author Richard Weindruch.

What they can’t prove, however, is that restricting calories can slow the aging process in humans.  In fact, extreme calorie restriction has been found to actually weaken the human body.

Instead, why not take a moderate approach?  I like Michael Pollan’s take on eating:  Eat food.  Not too much.  Mostly plants.  Fill up your plate with fresh whole foods, especially fruits and veggies.  Watch your portions, and get plenty of exercise.  In other words, enjoy good health, and enjoy your life.

What do you think about the recent research on calorie restriction?

A beach is a perfect summer get-a-way — sand, surf, and sun (don’t forget your sunscreen!) add up to a relaxing way to melt away stress and soak up some vitamin D.

Health.com has a list of America’s ten healthiest beaches, rated on a scale of one to 10 for air and water quality, nearby parks, and the cost of staying in a hotel room.  Here’s what they came up with:

1. Tybee Island, Georgia:  Spotless beaches, pristine water, and an emphasis on physical activity won this beach the number one spot.
2. Coronado, California:  Called “a little slice of Heaven,” this beach is uncrowded and popular among surfers.
3. Monterey, California:  Smoking is banned on the beach in Monterey, which is also a marine life sanctuary.

Learn more about the other seven beaches at CNN.  And don’t worry — if you can’t make it to one of America’s healthiest beaches,  you can still stay fit and active at your local shore.

Have you decided it’s time to clean up your diet?  Sometimes, it can be hard to know where to start.  A simple way to make a change is to add more whole foods into your diet.

Foods that undergo processing are often stripped of their nutrients or contain added ingredients that aren’t really healthy.  In fact, Jonny Bowden at Forbes goes as far to say this:  “Truth be told, what you eat probably matters less than how much processing it’s undergone.”  Real food — or whole food — says Bowden, is usually low in calories or bad fats, but is chock full off all the vitamins and nutrients your body needs.

So to get started on that new, cleaner diet, try one of these twelve “world’s healthiest” foods:

• berries
• beans
• nuts
• meat (pasture-raised, organic)
• raw milk (read up on safety first)
• wild salmon
• eggs
• broccoli/cauliflower/kale
• apples
• pomegranate juice
• green tea
• onions/garlic

Just adding a few of these foods — and others like them — to your diet will boost your nutrition level.  What’s your favorite healthy food?

With July 4th just around the corner, people everywhere are lighting up their grills getting ready for a holiday barbecue.  Hot dogs and hamburgers are typical fare from the grill, but don’t turn down the flame once dinner’s over.  Serve up a healthy dessert in the form of grilled fruit.

Just about any fruit can be grilled, but some choices are better than other.  NPR has some great ideas for this sweet summertime treat, including:

• Spread a tiny bit of butter or olive oil on banana slices or half peaches and lay them directly on the grill.
• Wrap smaller fruits like berries in foil before putting them on the grill.  Sprinkle them with sugar for a little extra sweetness.
• Make a fruit kabob and baste with butter — just like you would a regular kabob.
• For an extra treat, marinate fruit in balsamic vinegar first.

If you don’t overdo it on the hot dogs, you can even serve up the warm fruit with a small dish of ice cream.  Delicious!

Photo courtesy of sfllaw on Flickr.

If you go to sleep every night counting the next day’s responsibilities rather than sheep, it might just be time for a to-do list.

While you can’t always control how busy you are, you can control how you approach the situation.  A to-do list — as listmakers already know — can help you feel in charge when your day feels out of control.  And that’s true even if you don’t make it through your entire list.  According to Prevention, just crossing things off your list can help you realize that you’re making progress.  In fact, even writing something down on your list after you’ve completed it can make you feel productive.

Lists aren’t just for errands and grocery shopping, though.  Prevention suggests that you use lists for things like making decisions, beating the blues, and planning more joy into every day.

Start you new list-making habit off right with a pretty notepad you can toss in your purse, or with these clever notepads that make working your way through your list just a little more fun.

Photo courtesy whomi.com.

Whenever I think I’ve got an excuse for not exercising, someone in really great shape — and with a better excuse — comes along and reminds me that there really is no good excuse for not being physically active.

Take Team Type 1, a group of cyclists that participate in the Race Across America, a five-day bike race from one coast to the other.  Every member on the team has Type 1 Diabetes, a disease that’s a challenge in its own right, but that can also be difficult to manage during exercise.

Eight men ranging in age from 19 to 44 will race this year.  These guys don’t just participate in the race, they aim to win.  In 2007 they claimed the title, but came in second last year.  This year, they’ve got their eye on first place again.  “We’re sprinting 100 percent of the time we’re out there,” Joe Eldridge, cyclist and team co-founder of the team, told the New York Times.  “I had my best moments and worst moments on a bike during that race.”

Eldridge says that his goal is to win, for sure, but to also bring awareness to their cause and to teach other people with diabetes — especially children — that managing their disease can bring them closer to reaching their goals.

Establishing a regular exercise routine requires a lot of dedication and discipline, and motivation can be hard to muster when schedules get tight and life gets busy.  But hard-working teams like Type 1 inspire us all to be our best, to manage our daily lives, and to take care of our bodies so we can be healthy too.  We’ll be rooting for you, guys!

Photo courtesy of well.blogs.nytimes.

Though I’m not a dedicated vegetarian, I often think I’d like to be.  The health benefits of a vegetarian lifestyle are well-documented.  Not only are vegetarian dishes lower in saturated fats and calories, they also incorporate those oh-so-important extra servings of antioxidant-rich fruits and vegetables.

During these summer months, our family has decided to go “mostly vegetarian,” or all veg except for dinners out, special events, and the occasional turkey burger on the grill.  But loading up on pasta isn’t the answer.  Instead, smart vegetarians know they need to create complete, balanced meals out of healthful ingredients.

Here’s one of our favorite dinner recipes, Easy Vegetarian Fajitas with spicy Pepper Jack Cheese.  I never measure anything, and these are very forgiving:

Ingredients:

Any kind of fajita-size tortilla

1 T olive oil

1 green pepper, thinly sliced

1 red pepper, thinly sliced

1 medium onion, thinly sliced

2 yellow squash, thinly sliced

1/2 cup salsa verde

1 t crushed garlic

1/2 t cumin

1 cup of Monterey Pepperjack Cheese, grated

fresh cilantro

Heat oil over medium heat and add peppers, onion, and garlic.  Stir to coat, cover and heat until vegetables are soft.  Stir in squash, salsa, and cumin.  Cook another 5 minutes or so.  Spoon veggie mixture onto tortilla and top with grated cheese and cilantro.  Spicy!

What’s your favorite vegetarian dinner recipe?

What’s not to like about a steamy bowl of winter comfort food? Chicken soup is that age-old remedy for everything: colds, congestion, flu, and winter blues…just the things a good bowl of steamy soup can chase away. That is why I prescribe chicken soup all the time…

If you’re a purist, making chicken soup can be an all day project. The stock needs hours to simmer with the chicken, carrots and onions, and that’s just the beginning. But don’t be tempted to reach for the can opener!

The perfect short cut is to have homemade soup stock* ready in the freezer, or you can reach for a carton of good organic chicken stock. The rest is easy…

Chicken Noodle Soup

4 cups each chicken stock and water
2 chicken breasts, bone-in
1 onion, diced
2 carrots, sliced
2 stalks celery and leaves, diced
1 Bay leaf
1 teaspoon thyme
4 ounces cooked noodles or pasta
Grated Romano cheese, for serving

Simmer the chicken breasts in the stock and water; add the diced onion, celery, celery leaves and sliced carrots. After 30 minutes, pull the chicken from the bones and shred it into the soup. Throw in a bay leaf and a heaping teaspoon of thyme (any number of dried or fresh herbs work well here) along with a few grinds of black pepper and simmer another 20 minutes or so until everything seems right. While the soup is simmering bring a small pan of water to boil for noodles or pasta. Cook the pasta al dente, drain and add to the soup as you serve it. Top with a sprinkle of Romano cheese.

*The homemade chicken stock for this soup was born a few weeks ago after a wonderful dinner of Beer Can Chicken. Throw in the roasted chicken carcass (or turkey carcass you saved in the freezer after Thanksgiving dinner!), cover with cold water and add a quartered onion with peel,  carrots cut in large sections, 2 celery stalks, salt, a bay leaf and about six peppercorns. Simmer for two or three hours until cooked down. Remove the meat to add to soups or casseroles. Strain the broth through a fine strainer and discard the solids.  Refrigerate and skim off the fat the next day. The stock will keep for months in the freezer.

Let no one doubt the medicinal properties of homemade soup!

Want to add something new to the Thanksgiving spread this year?

This is a fresh seasonal salad made with oranges and red onion. You will be surprised at how well these flavors compliment each other! And this taste bud sensation couldn’t be easier to fix and serve.

Healthy? You bet! This colorful salad is loaded with Vitamin C, Vitamin B (folate) and a number of different antioxidants. For example, red onions are a source of the phytochemical quercetin which has anti-inflammatory properties. That’s another way of saying oranges and red onions are good for you!

Savory Orange Salad

3 naval oranges
¼ red onion, sliced thin
2 teaspoons good quality olive oil
black pepper, freshly ground
salt

Cut the peel and white pith from the oranges with a sharp knife. Slice the oranges into rounds and place on a serving plate. Cover with the slices of red onion and drizzle with olive oil. Add coarsely ground black pepper and a light sprinkle of salt. Chill until ready to serve. Serves 4.

What about the kids? Serve their sliced oranges unadorned on another serving plate. Now everyone is happy!

Happy Thanksgiving!

If you love fresh tomatoes too much to give them up in the winter, look for fresh cluster tomatoes on the vine. They may not compete with a home grown tomato, but they can deliver real tomato taste year round.

There are some amazing health claims out there for the simple tomato. Tomatoes are Superfood #4 for women, rich in antioxidants (like lycopene), Vitamin C and a variety of other vitamins and minerals. They are also a negative calorie food. No, they really do have calories, but some people think more calories are burned eating and digesting these foods. Now that is an appealing idea!

This is one of my favorite quick salads. The red onion, olive oil and basil (and sometimes a splash of vinegar) help boost the flavor of the tomato; just for a moment you might forget it’s not summer anymore…

Fresh Tomato and Red Onion Salad

Fresh cluster tomatoes purchased on the vine, cut in wedges
½ red onion, sliced thinly
2 tablespoons olive oil
1 tablespoon water
5 or 6 basil leaves, rolled and sliced in strips
Salt to taste

Cut the desired number of tomatoes into wedges and place in a serving bowl with the sliced onion and basil. Drizzle with olive oil; add a splash of water, season with salt. Toss well and refrigerate before serving.

Keep the slices of onion large enough to remove if the little ones won’t eat them (but they might surprise you). Serve with crusty bread to mop up the juices…just don’t get caught by the etiquette police!

Breaded chicken doesn’t have to be fried to be good. Oven-fry this chicken using just a sprinkle of oil before baking and add grated Romano cheese and garlic to the bread crumbs for flavor that will beat fast food chicken any day.

Breaded Chicken, Italian Style

1 lb. boneless, skinless chicken breasts, whole or cut into 2 or 3 pieces
½ cup flour
1 cup milk
1 cup bread crumbs
½ cup grated Romano (or Parmesan) cheese
½ teaspoon dried basil
1 clove garlic, minced
1 tablespoon olive oil

Line a cookie sheet with foil; spray lightly with cooking oil. Rinse and dry the chicken. Mix the bread crumbs, cheese, basil and garlic together and place on a large plate. Sprinkle the chicken pieces lightly with flour, dip in the milk and then in the bread crumb mixture. Pat the crumbs into the chicken so they will adhere. Place the chicken pieces on the prepared cookie sheet and drizzle each with a small amount of oil. Bake at 350 degrees for approximately 20 minutes (less time if the pieces are small).

The chicken should come out of the oven just before you think it is done…it will continue to cook for a few more minutes. This chicken will be tender and moist as long as it is not overcooked.

Keep bread crumbs in the freezer so they will always be fresh. Make them from leftover bread (using a few quick pulses in the food processor) and keep different types on hand. (Try whole wheat bread crumbs for breaded fish; plain or sourdough for chicken, etc.)

And finally, make extra! This chicken is great for dinner, sandwiches, lunches; it packs up perfectly for potlucks, picnics and tailgating!

My niece occasionally asks me for pediatric advice about her two beautiful girls. This is one concern that is shared by many parents in my practice…

Q:  We cannot get my 19 month old daughter to eat meat. We have tried (many times) lots of variety. We’ve tried it in things, on things, from our plates, when she asks for it….but she just won’t eat it. In fact, she usually wipes it off her tongue with a napkin or her fingers. I’m open to any tricky things I might not have considered

A:  Meat is an excellent source of protein and calories for toddlers, but it is not as easy to chew as starches, fruits and veggies. It also has a different “mouth feel” compared to many other foods.

Try these strategies to acclimate your young one to the taste and texture of meats…

Focus on offering thin sliced or shaved deli meats, chicken, turkey or ham. These have a saltier taste and lack the distinctive flavor and coarse texture of most meats. Mix crumb-sized pieces of meat with other foods that are moist and flavorful.

Disguise shredded meat in pureed veggies, sprinkle into a grilled cheese sandwich, stir into cooked pasta with butter or tomato sauce. Serve tiny pieces of meat with just a drop of ketchup, ranch dressing, mild BBQ sauce or applesauce if she likes those things. In the beginning, just add traces to her menu until you can let a bit more taste shine through.

Don’t let on that you are trying to push her in any way. It is important that she controls what she eats, and you control what is served. Keep up other sources of protein that she will eat.

And be patient. Most toddlers who don’t like meat soon acquire the taste. (Then you can try my healthy baked chicken nuggets, so stay tuned!)

The photo? Yes, that’s the one!

Halloween is just a week away, so celebrate safely. Whether it is a party with friends or “trick or treat” in the neighborhood, a few simple tips will ensure more fun.

Here’s lookin’ at you, kid. Your little ones (and big ones!) must be able to see in their Halloween get up. Masks can block vision, making navigating streets difficult when it is already dark. Enlarge eye openings for better visibility or use make up for little faces to keep vision unobstructed.

Now you see ‘em. Buy a roll of reflective tape and use it liberally to highlight their costumes. Look for it in fluorescent orange, green or white. More is better.

Walk, don’t run. Long robes can trip them up. Keep hemlines short enough for walking…staple the hemline in a costume for a quick and easy alteration. Walking should be comfortable in the costume.

Light the way. A flash light is a good accessory, not only to see the way, but also to increase visibility to others.

Candy is dandy. There was a time when stopping at a house that had home made goodies was a special treat. These days, packaged treats are best to ensure our children’s safety. Teach the kids to wait to eat candy until they are home and you have sorted it, checking for any open or damaged wrappers.

“My tummy hurts…” I think one of the most common phone calls I get as a pediatrician on Halloween is the late night stomach ache from too much candy. Avoid it by serving a light but healthy dinner before going out, so the treats tempt a little less. Then once you get home, sort the candy, set aside or toss the least favorite treats and indulge wisely. Store the rest in small bags for sharing and eating on other days.

No apples at this party…Avoid “bobbing for apples” at a Halloween party if you want to avoid exposure to everyone else’s germs. For healthier fun, check out Kaboose for some fun Halloween games.

Have a safe and happy Halloween!!

Now here’s a match that’s hard to beat…dark chocolate and cherries.

How often is something good for you that tastes as good as chocolate? Dark chocolate is full of flavinoids, a compound from the cocoa plant that keeps cholesterol from plugging arteries.  And chocolate isn’t the only thing that will make you smile…dried cherries pack natural sweetness and are rich in heart-healthy antioxidants, vitamins and minerals. Balance out these flavors with the taste, texture and nutrition of oats and you’ve got another really good cookie!

Dark Chocolate and Cherry Cookies

1¾ cups flour
1 teaspoon baking soda
¼ teaspoon salt
8 oz. (1 stick) butter
8 oz. (1 stick) margarine
½ cup sugar
1¼ cups brown sugar
2 eggs
2 tablespoons milk
1 teaspoon vanilla
2 cups oats, regular
¾ cup dark chocolate chips
¾ cup dried cherries (or dried cranberries)

Mix flour, soda and salt together and set aside. In a large mixing bowl, beat the sugars, butter and margarine until creamy. Add the eggs one at a time, beat well, then mix in milk and vanilla. Gradually add flour mixture until well combined. Sir in oats, chocolate chips and cherries, then drop the dough by tablespoons onto ungreased cookie sheets. Bake 7 to 9 minutes at 375 degrees. Makes 4 ½ dozen.

You might make these to tempt the grown ups who drop in on Halloween…but beware! These haunted cookies might just disappear without a trace!

“Necessity is the mother of invention.”  Plato, Greek author and philosopher

Last week I came home from the store only to discover that I had bought a gallon of whole milk instead of nonfat. I knew my son wouldn’t drink it, so I figured I would just use it in cooking or baking…

So I made Dutch Baby for breakfast the next morning. It was delicious, but it hardly made a dent in our surplus. What else could I make with whole milk?

Homemade orange sherbet! Since it is made with milk, it has only a fraction of the fat and calories of ice cream.  My blender has an ice cream maker attachment that I almost never use, so it was time to dust it off. In less time than a trip to the grocery store, I made this yummy treat…

Homemade Orange Sherbet

3 cups whole milk
¾ cup orange juice concentrate (half of a 12 oz. can)
1 cup water
¾ cup sugar
¼ teaspoon pure orange extract, optional

Combine the ingredients in the ice cream canister and stir until the sugar is dissolved.  Freeze according to the directions for your ice cream maker. Makes 1 quart.

And for those of you without home ice cream makers, the Play and Freeze ball looks like fun! Or make an orange smoothie instead… ¾ cup whole milk, 1 cup crushed ice, 2 heaping tablespoons orange juice concentrate (undiluted), 1 teaspoon sugar. Mix in blender. 

My homemade orange sherbet is an easy, low fat dessert that is as fun to make as it is to eat….well, maybe a bit more fun to eat!  I made an extra batch to bring to the office…it was a hit! Thanks, Plato.

This wonderful apple spice cake is adapted from a zucchini cake recipe I copied years ago from my very good friend Nancy. It is such an incredibly moist and delicious cake it will get rave reviews whenever you make it. It is fancy enough for company…and healthy enough for a light snack.

Apple Snack Cake

2 cups flour
2 teaspoons baking powder
1 teaspoon baking soda
½ teaspoon salt
2 teaspoons cinnamon
½ teaspoon freshly grated nutmeg
2 eggs
1 cup packed brown sugar
¼ cup honey
½ cup oil
1 cup plain or vanilla yogurt
1 ½ cups shredded unpeeled apple (or zucchini)
½ cup finely diced banana

Spray a 9×13 inch pan with Pam for Baking. Stir together flour, baking powder and soda, salt and spices; set aside. In a large mixer bowl, beat eggs until light, then beat in the honey and sugar until light and fluffy. Beat in the oil.
Mix in the flour mixture at low speed, alternating additions with yogurt. Stir in the zucchini and banana. Bake at 350 degrees for 45 to 55 minutes.

I like this cake best unadorned, but you can also dress it up with a light cream cheese glaze and toasted walnuts. Honey-Cream Cheese Icing: Mix together 5 oz. softened cream cheese, 1 ½ teaspoons orange juice and 3 to 4 tablespoons honey (adjust for desired sweetness). Spread over the cooled cake and cover with 1 cup chopped toasted walnuts.

And once zucchini is back in season, try this recipe with shredded zucchini. It’s equally delicious, and I love the little green flecks!

Oats add nutrients and fiber to these yummy chocolate chip cookies…

Make them small to fit little hands and to decrease calories for bigger kids like us! These and oatmeal raisin cookies are popular sweet treats at my house…

Chocolate Chip Oat Cookies

1¾ cups flour
1 teaspoon baking soda
¼ teaspoon salt
8 oz. (1 stick) butter
8 oz. (1 stick) margarine
½ cup sugar
1¼ cups brown sugar
2 eggs
2 tablespoons milk
1 teaspoon vanilla
2 cups oats, regular or quick cooking
2 cups semi-sweet chocolate chips

Mix flour, soda and salt together and set aside. In a large mixing bowl, beat the sugars, butter and margarine until creamy. Add the eggs one at a time, beat well, then mix in milk and vanilla. Gradually add flour mixture until well combined. Sir in oats and chocolate chips by hand, then use a tablespoon scoop to drop the dough onto ungreased cookie sheets. Bake 7 to 9 minutes at 375 degrees. Makes 4 ½ dozen.

Cookie monsters at your house? Remind them that cookies are a “sometimes food”, so freeze extras in small batches for a sweet treat another day…

I love to bake…I feel so creative when I can serve a homemade dessert that tastes so much better than the store-bought version. And home baking also gives me the opportunity to make some healthy substitutions along the way.

Win-win? Not exactly. Homemade or not, pies, cakes and cookies can still pack a hefty number of calories. My delicious choco-chini cake is certainly lower in fat and healthier than a zucchini-free equivalent, but it is still a dessert…

Can we indulge in sweets without too many extra calories? Yes! Try these tricks to incorporate sweets into a healthy diet…

• Serve individual portions. When I talk with my young patients about sweets, I often tell them to “eat one cookie, not five cookies”. That may seem obvious, but it is not so easy when the serving plate is piled high. 
  

• Smaller servings. Of course, smaller portions have fewer calories. So measure cookie dough with a tablespoon scoop for smaller and more uniform cookies and they will also bake more evenly.

• Special times. Save fancy desserts for special occasions and special meals. The only “dessert” that most of us can afford to have every day is fresh fruit.

• Just enough. I made cookies for my son’s scout meeting today, but I baked only half the batch. I’ll freeze the remainder of the dough (or refrigerate for up to a week), then bake just a few cookies at a time.

• Out of sight, out of mind. Avoid temptation by keeping sweet treats out of sight. Store extra cookies or baked goods in the freezer, or better yet, share extras with neighbors and co-workers. They will love you for it!

• Add fiber. Fiber-rich ingredients make healthy additions to dessert recipes because fiber can decrease the absorption of fat! (Hmmm…like oatmeal cookies! ) Fruit and veggie ingredients (like applesauce, carrots and zucchini) add moisture that can replace some of the fat in a recipe…another calorie saver.

Tip of the day…Next time you make chocolate chip cookies add 2 cups of oats along with the 2 cups of chips (and decrease the flour in the recipe by ½ cup). I love the texture of chocolate chip oat cookies so much better than plain. You might never make plain chocolate chip cookies again!

It’s almost 7 pm on Friday night and I’m just getting home. Usually we eat out on Friday nights, but this morning I was inspired to thaw some chicken breasts…too bad I didn’t have a plan…

Oh well. I’ll set the timer for an hour to see how I do…

In a large sauté pan, heat 1 tablespoon olive oil; throw in ½ cup chopped onion to sauté. Rinse, dry and cube 1 lb.boneless, skinless chicken breasts.

Brown half of the chicken pieces, adding salt and pepper and a chopped clove of garlic while cooking. Turn once after fully browned on one side.

While the chicken cooks, prepare 2 cups pasta (dry measure) al dente.  Choose a fancy shape, like fusilli, so the pasta holds more sauce.

Remove the first batch of chicken to a plate and cover to keep warm. Replenish the olive oil in the pan and sauté the second batch. Cut 2 garden-fresh tomatoes into 8 pieces each and set aside. Take 6 leaves fresh basil (also from the garden), roll them, slice thinly and reserve with the tomatoes.

Chicken done? Add a splash of white wine or chicken broth (about 1/3 of a cup) to deglaze the pan (scrape up all those tasty bits), then lower the heat. Add 1 tablespoon balsamic vinegar (another great flavor-enhancer) and simmer  gently until the “sauce” thickens, just another minute or two. Remove the pan from the heat, add the chicken, tomatoes, basil, and cooked pasta, stir well and cover for a few minutes to let the last additions heat through.

The final touch is a dusting of grated Romano or Parmesan cheese.

This quick meal is really tasty. All the flavors stand out…the browned chicken, the carmelized onion, the sweetness of the wine and balsamic, the fresh tomato and basil, the tang of the cheese. And we sat down with 15 minutes to spare!

Yes, you should try this at home!

I love inviting friends over for dinner…even on short notice. Last minute invitations might require a simple menu, but you can still impress your friends (and the kids) with a fancy dessert!

This simple apple tart is attractive to serve, but also easy and healthy. It has only about 170 calories per serving…so move over, apple pie!

The tart comes together with only five ingredients that are easy to keep on hand. Use sweet but firm apples, like Fuji or Gala. Granny Smith apples also have a wonderful taste and texture for baking, but you will need to add more sugar because they are so tart.  Be sure to slice the apples as thinly as possible so they will cook quickly…

Simple Apple Tart

dough for one 9 inch pie crust, purchased or homemade*
3 or 4 large apples, peeled, cored, halved and sliced
2 tablespoons sugar
2 tablespoons butter
2 tablespoons peach or apricot jam, heated

Preheat the oven to 350 degrees. With the dough at room temperature, unroll into a 10 inch tart pan. Arrange the apple slices on the cutting board, then transfer by sections to the unbaked crust. Sprinkle the apples with sugar and dot with butter. Bake for about 40 minutes, until the apples are soft and bubbling. Remove the tart from the oven. While still warm, brush the apples with the jam to add sweetness and a shiny golden color. Serve warm or at room temperature. Serves 8.

Delicious!

Nothing beats fresh fruit for a healthy dessert. This is one of my favorite healthy endings to a simple summer meal…colorful fruit salad.

Most kids love fruit anyway, so enlist them to help choose a rainbow combination of their favorite fruits.  The more variety, the better the presentation and nutrition. And to make this dessert extra kid-friendly be sure the presentation rocks!

What could be simpler? Choose at least three or more fresh fruits to combine. Mix together bite-sized pieces of strawberries, watermelon, blueberries, cantaloupe, kiwi, pineapple and mango and mix together. No dressing necessary; the natural fruit juices combine for just the right amount of light syrup.

Serve the fruit salad from a large platter or glass bowl and ladle into sherbet cups. Make it fancy by adding a small dollop of low-fat whipped cream.

Pretty and delicious!

My mother made homemade sauce every Saturday, and my sister and I would wake up to mouth-watering smells coming from the kitchen. I loved brunch on these Saturdays…homemade meatballs with plenty of sauce and Romano cheese, served in a bowl for dunking fresh Italian bread!

This is a quick, low-fat version of an Italian classic. My mother’s sauce took hours to prepare, but this hearty ragu won’t cost you all day in the kitchen. Make the sauce from scratch using homegrown or canned organic tomatoes, or use a high quality jar sauce (like Classico Organic Pasta Sauce with Tomato, Herbs and Spices) and add the meats to simmer. Flavors will meld in less than an hour!

Italian Sauce with Meatballs and Sausage

1 lb. Italian sausage (regular or turkey)

Meatballs:
1 lb. ground beef, 93% lean
¼ cup breadcrumbs
¼ cup grated Romano cheese
1 tsp. dried sweet basil
1 tsp. minced garlic
1 egg, slightly beaten

Sauce (omit if using purchased):
2 cans (14.5 oz. each) organic diced tomatoes, or 2 to 3 lbs. fresh tomatoes, peeled, seeded and diced
1 can (6 oz.) organic tomato paste
1 cup water (more or less)
1 tsp. dried sweet basil or Italian seasoning
1 clove garlic, minced
1 teaspoon salt

Preheat oven to 350 degrees. Line a rimmed cookie sheet with parchment paper; spray lightly with cooking spray. Place the ground beef in a large mixing bowl, add the next 5 ingredients and mix well. Moisten hands, then loosely form meatballs using ¼ cup of the meat mixture for each meatball. Place the meatballs onto the parchment-lined cookie sheet and bake for about 25 minutes (a light drizzle or spray of olive oil before baking will enhance browning). Oven-fry the sausage at the same time, making sure to prick the casing before placing on the rack of a shallow broiler pan.

While the meats cook, start the sauce. Cook the tomatoes until soft enough to break up, then add the remaining ingredients. Simmer covered, and when the meats are done, add them to the sauce. Simmer the sauce and meats together for an hour (less if using prepared sauce).

Serve with pasta, plenty of grated Romano cheese…and crusty Italian bread!

Buon appetito!

Don’t let a bumper crop leave you bored with homegrown veggies…

Expand your repertoire of recipes so every dish will be new and different. This is a savory version of green beans that is big on fresh taste. This recipe is simple, but be careful not to cook too long…overcooked green beans will be mushy and bland.

Green Beans with Shallots and Tomatoes is also a “recipe duet”…one recipe makes either a warm side dish or a cold green bean salad…

Green Beans with Shallots and Tomatoes

1 lb. green beans, about 2 cups
2 shallots, thinly sliced
2 teaspoons olive oil
1 ripe but firm tomato, about ½ cup seeded and diced
Salt and pepper to taste
1 teaspoon balsamic vinegar (optional for warm version)
Capers for garnish

Sauté the shallots in olive oil until translucent. Add the green beans and sauté until bright green in color and just tender. Add diced tomatoes and cook just 1 or 2 minutes more, until the beans are cooked but still crunchy. Serve warm as side dish.

For a cold green bean salad, steam the green beans until cooked but crisp. Rinse in cold water and set aside. Heat the olive oil and sauté the shallots; add the diced tomatoes off the heat and mix to blend the flavors. Chill. When ready to serve, arrange the beans on a platter with the tomato-shallot topping and drizzle with balsamic vinegar. Makes 4 servings.

Enjoy!

If you planted green beans this year then by now you might be overwhelmed with little green beans on big green vines. And even though it’s fun to go out to the backyard to pick vegetables for dinner…ever feel like you’re the only one eating them?

Try to enlist the kids in at least the picking and washing of the veggie crop…and if they are too picky to even taste them, well take heart, we know all about picky kids!

Many kids just haven’t acquired the taste yet for complex, savory flavors. So when in doubt, keep it simple. The fresh taste of steamed green beans, even plain, is hard to beat. Try to be creative with the presentation; for example, serve chilled green beans standing upright in a short glass, like French fries just waiting to be dipped into Ranch dressing (instead of catsup). Finger foods are fun!

These are not your ordinary supermarket green beans, so pick them skinny and tender, only about ¼ inch in diameter. Steam for about 4 minutes, and remove from the heat quickly. Serve a kid-friendly version plain, or with just a dot of margarine or butter. Kids of all ages may enjoy them at room temperature or even cold the next day.

Nobody has to know that green beans are loaded with vitamins and minerals, even anti-oxidants. They are also low in calories for those of us who care about such things, only 43 calories per cup.

My grown-up version is savory, so stay tuned for Green Beans with Shallots and Tomato…

MRSA, or methicillin-resistant Staphylococcus aureus, is a nasty germ even under the best of circumstances. It is also a “superbug”, a term that refers to a number of bacteria that have developed resistance to many standard antibiotics.

That’s the bad news. The good news is that a few simple precautions can keep most of us clear of staph infections, even MRSA. Staph is actually relatively harmless to normal, healthy skin. But a cut, scrape, bug bite, or even dry, cracked skin can let bacteria penetrate to start an infection.

Waterless hand cleansers can be very effective at killing bacteria, but most are so drying to hands that it’s not practical to use them frequently throughout the day. Noodle and Boo’s Instant Hand Sanitizer is different. I use it several times a day and I cannot believe how smooth and moisturized this product leaves my hands. But does it really kill germs? Yes, 99.99% of them, even MRSA.

Here are some simple steps to help protect you and your family from serious skin infections:

• Practice good skin care and wash hands frequently. Use Noodle and Boo’s Instant Hand Sanitizer whenever soap and water are not readily available.

• Don’t share towels and personal items (like razors). Bring your own clippers to the salon for manicures and pedicures.

• Keep wounds covered until they are healed to protect the open skin from bacteria, and also to prevent the spread of any infection.

• Have your doctor check any open wound or sore that is getting worse or not healing promptly.

Remember, your best defense against any type of skin infection is normal, healthy skin…by Noodle and Boo.

Read more by Dr. Pat in Healthy Lifestyles…

At my house, real dessert means anything chocolate. Choco-chini Cake is as rich, moist and decadent as any chocolate cake I have ever tasted, but with a healthier twist. The secret ingredient? Zucchini, of course!

This is an unbelievable, over-the-top chocolate cake that packs 2 full cups of shredded zucchini to keep the cake more moist with less fat.

This cake is so good I like to skip the frosting and serve with just a dusting of powdered sugar or a scoop of ice cream frozen yogurt!

Choco-chini Cake

2 ¼ cups flour
½ cup cocoa powder
2 teaspoons baking powder
1 teaspoon baking soda
½ teaspoon salt
1 ½ cup sugar
½ cup canola oil and ½ cup applesauce
2 large eggs and 1 egg white
1 teaspoon vanilla extract
½ cup low fat buttermilk
2 cups shredded zucchini*, dried well
1 cup semisweet chocolate chips

Preheat oven to 325 degrees. Spray a Bundt pan (or a 9 x 13 inch pan) with Pam for Baking. Mix flour, cocoa, baking powder, soda and salt in a bowl and set aside. Beat sugar, oil and applesauce together in a large bowl until well mixed. Add the eggs and egg white individually, beating well after each is added. Add vanilla. Mix in the dry ingredients by alternating with the buttermilk until all is well blended. Stir in the zucchini and chocolate chips. Pour into the prepared pan and bake at 325 degrees for approximately 55 minutes, or 40 minutes convection. (Tester should be moist; do not overbake.) Serves 16.

*The prep of the zucchini is important. Slice a medium zucchini in half lengthwise and scoop out all the seeds. Then shred the zucchini and dry very well on paper towels. (If the zucchini is wet, the batter will be watery and the cake will come out dry. Trust me on this!)

What will the kids say, you ask? Don’t tell…and once they taste this luscious cake they won’t care that they are eating zucchini! But if they are really, really picky, then peel the zucchini before shredding or they will be quizzing you about the little green specks!

Read more by Dr. Pat…or email comments, questions and requests…

When I think of all the emotions I associate with motherhood, most are really wonderful…love, empathy, pride, hope. But another biggie creeps in… guilt.

Over and over I see wonderful mothers who can’t help but blame themselves for all of their child’s woes. When my son was only 15 months old, he sliced his hand on a can I had just thrown in the trash. I saw him go for it, but didn’t get there in time to stop him. He needed six stitches. I was fairly calm under the circumstances, but I knew it was my fault. Just like all the other mothers I see with injured children, I was blaming myself. I was guilty.

We know who we are. Did we feed them enough or too much? Are they warm or cool enough? Is the house clean enough? Too clean, too scheduled, too much?

I don’t really know where all that negative stuff comes from (maybe our mothers?), but I do know we don’t have to keep up the tradition. I spend the better part of my day reassuring parents that they are doing the right thing. And usually, they really are. It also turns out that our children will thrive in spite of us, in spite of themselves. Work for a balance as best you can, but try to leave guilt out of it.

Guilt ranks right up there with other stress hormones and they all take a big toll on our well being. Just say NO to guilt, and mean it. No, I won’t feel guilty or take responsibility for every failing, every problem my family encounters. Keep your sense of humor and life’s little crises won’t seem so bad.

Check out a few good books on the subject, like Motherhood without Guilt, by Debra Rosenberg or Mommy Guilt, by Julie Bort, Aviva Pflock and Devra Renner. If you don’t feel guilty anymore, your family won’t have to feel guilty for making you feel guilty. Then everyone feels better. Hooray!

More articles by Dr. Pat in Healthy Lifestyle.

Photo courtesy of Sourcebooks, Inc.

I love good potato salad, but who has enough time (or calories) to splurge on homemade?

This recipe can’t be beat for simplicity and creamy good taste. I served it recently at a dinner for friends and even the folks who don’t cook were asking how I made it. It’s that good!

Start with a great potato (like Sierra Rose Red Skin Golden Gourmet Potatoes) to get the best taste and texture. Then take 30 minutes or more off the prep time by steaming the potatoes in a paper bag! Just put the washed potatoes in a brown grocery sack, fold the top over, and microwave. (My friend Mariel uses a plastic bag…either one works.)  Slide the skins off after cooking if you prefer, but I leave some on for color and nutrition.

Simply Delicious Potato Salad

2 lbs. (about 5 medium) red potatoes
2 or 3 green onions, thinly sliced
¼ cup mayonnaise*
salt to taste
freshly ground pepper (optional)

Cool and coarsely chop the potatoes into 1 inch pieces. Place them in a bowl with the onion, mayonnaise, and salt. Mix gently and refrigerate before serving. Serves 4 to 6.

*Make this with Best Foods or Hellman’s Real Mayonnaise for a special dinner that is sure to impress. Otherwise, use light or cholesterol-free mayonnaise to cut cholesterol and fat. (You will notice the taste difference in a side by side comparison, but at least you can indulge guilt-free!)

Take things from simple to elaborate with one or more “add-ins” like Dijon mustard, chopped celery, chopped dill pickle or sweet relish, hard boiled egg, capers, etc.

Homemade just doesn’t get any better than…simple and delicious!

More recipes by Dr. Pat…

Try these hearty blueberry muffins this holiday weekend. No dainty little tea muffins for us…these blueberry muffins have less sugar and pack more flavor, texture and crunch because of cornmeal. We love ‘em!

If you love blueberries too, buy plenty to freeze when they are in season. Just wash and place in a single layer on a cookie sheet (lined with wax paper) to freeze. Transfer the frozen berries to small containers and they will be ready to use all year long. Toss them straight from the freezer into your favorite pancake batter, or use them in recipes, like this fabulous blueberry muffin recipe!

Dr. Pat’s Blueberry Crunch Muffins

1 ½ cup flour
¾ cup yellow cornmeal
¼ cup sugar
2 teaspoons baking powder
½ teaspoon baking soda
½ teaspoon salt
1 egg
¼ cup canola oil
1 cup low fat buttermilk
1 cup blueberries, fresh or frozen (but not thawed)

Preheat oven to 400 degrees (375 degrees convection) and prepare a muffin pan with Pam for Baking (not paper muffin liners; they will stick).

Mix dry ingredients together in a large bowl and set aside. In another large bowl whisk the egg, oil and buttermilk. Add the wet ingredients to the dry ingredients and stir until just combined. Fold in the blueberries. Spoon batter into the muffin cups.

Bake until lightly browned, about 16 minutes in a regular oven or 12 minutes convection. Cool for 2 minutes in the pan, then transfer promptly to a cooling rack. Serve warm.
Makes 12 muffins.

Did I mention healthy? These muffins have the nutrition of blueberries (with their vitamins and antioxidants) in a low fat, low calorie package, only about 100 calories per muffin! Yum!

Still hungry? Browse more by Dr. Pat…

Beer Can Chicken is one of my all-time favorites for chicken on the grill. I certainly didn’t invent it…the recipes are everywhere. But I was always skeptical that the beer can approach was really just a gimmick…until I tried it.

This is absolutely, positively the most succulent chicken you will ever prepare on a grill! The beer bastes the chicken from the inside, and because the chicken is roasted vertically, all the fat just drips away.

What about the kids? The alcohol in the beer fully evaporates of course, leaving just wonderfully moist and flavorful chicken…without any drunken children!

Beer Can Chicken

1 whole chicken, 4 to 5 lb.
1 tablespoon kosher salt
2 tablespoons dry spice rub* or prepared grill seasoning
1 tablespoon oil or cooking spray
1 can beer (16 oz.)

Remove the neck and giblets from the chicken cavity and set aside. Remove any excess fat, then rinse the chicken and dry inside and out with paper towels. Coat the chicken with oil, then rub on the salt and spice mix, covering the inside, outside, and in between the skin and breast meat.

Open a can of beer and pour half into a glass (for later consumption!). Place the chicken over the beer can and transfer to the grill, positioning the can and legs like a tripod to support the chicken upright. Cook on indirect medium for about 1 hour and 15 minutes, or until an instant-read thermometer placed between the thigh and breast registers 165 degrees. Remove the chicken from the grill and place in a shallow pan to rest for 10 minutes. Lift the chicken from the can and cut into serving pieces. (Reserve the carcass for another use, like next week’s recipe!)

*A simple mix: 2 tablespoons each paprika and brown sugar, 1 tablespoon ground black pepper.

Try different dry rubs for variety; just look for more recipes in your favorite grilling book. If you have extra rub, pour a tablespoonful into the beer before cooking for even more flavor. And for the faint-hearted, you can even buy a stand to support the beer can if you don’t mind one more piece of equipment in the kitchen!

While the chicken cools, grill the corn on the cob and take the Zucchini, Apple and Raisin Slaw out of the refrigerator. Dinner is served!

Find more of Dr. Pat’s recipes in Healthy Lifestyle…

Patents often ask me about the safety of the vaccines we give. Even though I may reassure them that vaccines are as safe as ever, it is also important for me to give them specific information on the issues being raised.If you want to make sense of the vaccine issues, look to reputable sources. The American Academy of Pediatrics’ Parenting Corner has a fact sheet for parents on vaccine safety that is a good update of current concerns. The Center for Disease Control is another great resource on vaccines and vaccine safety.Here are some of the more frequent questions being asked about infant vaccines:Can MMR cause autism? Autism is a brain disorder affecting an individual’s behavioral, social and communication skills. A number of controlled studies have confirmed there is no relationship between autism and MMR. The cause of autism is not known, but it is clear that genetic factors are involved. Features of abnormal development associated with autism are present early in development prior to receiving MMR, and rates of autism have been shown to be equal in groups of vaccinated and unvaccinated children.Mercury and autism, another risk? A scientific review in 2004 confirmed that there is no relationship between mercury in vaccines and autism. Even so, all routinely recommended vaccines for infants have been mercury-free since 2001 as a precaution.Vaccine schedule…Should we delay vaccines until children are older? Infants are at greatest risk, so delaying vaccines only increases the risk from these life-threatening illnesses. In 20 years of practice, I have seen deaths from whooping cough (pertussis) and even chicken pox (varicella). The risk to our children from these diseases is real and is highest in infancy. The recommended vaccine schedules have been developed to provide maximum safety and effectiveness.Still confused after doing your homework? Trust the professional you chose to care for your child. Ask your pediatrician. You both have the same interest at heart…your child’s health and safety.Other articles by Dr. Pat…

It’s that time of year again…I just picked the season’s first zucchini from our backyard garden!

This recipe is one of our favorite warm weather salads. There’s no cabbage in this slaw, and the apples and raisins give it just the right amount of sweetness. This slaw is so crisp and good you will be serving it all summer.

Dr. Pat’s Zucchini, Apple and Raisin Slaw

3 cups coarsely shredded zucchini
1 apple, unpeeled and diced (about ½ inch pieces)
1 tablespoon apple cider vinegar
½ cup raisins
3 tablespoons fat-free mayonnaise

Slice the zucchini in half lengthwise and scrape the seeds out with a spoon (even small seeds will make the slaw watery). Shred the zucchini coarsely in the food processor; dry well with paper towels. Add the apples, vinegar and mayonnaise to combine, then add the raisins and mix well. Chill before serving. Serves 4 to 6.

This is good nutrition that tastes good. Enjoy!

Look for more zucchini recipes this summer in Healthy Lifestyle.

Babies as young as a few months old communicate with their eyes, their expressions and their cries, but without words, we don’t realize how much they really want to say.

I see many babies who communicate with signs as young as 9 months to a year old. Signing is physically easier for a young infant than learning to form spoken words.

Teaching your baby to communicate by signing not only enhances social interaction, but also decreases frustration from being unable to convey basic wants and needs.

Start with an introduction of a few basic signs; watch a video like Common Sign Language for Babies to get started. Parents.com has a few different slideshows that demonstrate more signs. These are fun to view and easy to teach.

The next step is to pick up a book and DVD like The Everything Baby Sign Language Book, by Teresa R. Simpson. This is a recent publication that will help you expand your signing vocabulary. Another book to consider is Signing Smart with Babies and Toddlers: A Parents’ Strategy and Activity Guide, by Michele E. Anthony and Reyna Lindert. This book is a comprehensive resource and also offers plenty of information on the benefits of baby signing.

And don’t worry that early signing will delay speaking. Babies who learn to sign often talk earlier than their non-signing peers.

So if you are not already signing with your infant, try a few words to get started. It will be fun for both of you!

Check out Healthy Lifestyle for more articles by Dr. Pat…

Photo courtesy of barnesandnoble.com

Is your baby fussy outside when it is very bright and sunny? It may be more than the heat getting to your little one; it may be the sunshine.

Squinting is uncomfortable for infants and young toddlers and their eyes are much more sensitive than adult’s eyes to damage from bright sun.

Even shade will not protect eyes in bright sun, because it is the  brightness and reflected sunlight that are damaging. The cumulative effect of bright sunshine plays a role in a number of serious eye conditions, like macular degeneration (a cause of blindness in later life), cataracts and chronic irritation of the cornea.

Kids need sunglasses! It may not seem practical to introduce sunglasses to infants and young children, but Frubi Shades are different. The soft, spongy nosepiece and wrap-around design make these sunglasses stay in place comfortably. The little ones may need a short period to adapt, but the improved comfort in bright sun makes the adjustment quick. The trick is to acclimate children to sunglasses at an early age, so they will continue the habit throughout their lives.

And there’s more to this story. Frubi Shades has donated thousands of sunglasses to children’s organizations as part of their Protect Their Eyes Campaign.

It feels good to endorse a great product from a company that also gives back. Hmm…just like Noodle and Boo!

Look for Healthy Lifestyle every week for health tips, recipes, fun with gardening!

Photo courtesy of frubishades.com

Got the kids involved in gardening yet? Start with the right tools for the little ones, and stay ahead of these gardening pitfalls with a little planning.

Sun. The sun may be good for plants, but not for your hair. Wear a hat with a brim, especially if you color your hair, or you may discover highlights you wish you didn’t have. The “apprentice gardeners” will look especially cute in their garden hats!

More Sun. A sunburn is no fun either, so don’t forget the Noodle and Boo Play-Day. This is the one sunscreen for the whole family; it is light, nearly unscented and moisturizes too.

Bee stings. Skip the perfume and the bees will seek out the flowers, not you.

Dirty fingernails. Here is where you and the little ones have different agendas. They will love digging in the dirt with bare hands, but of course that is part of the appeal! Apply Noodle and Boo’s Ultimate Ointment generously to little hands before you go out and those hands will clean up easily with soap and water later. I use ointment first even when using garden gloves, so I don’t go to work looking like I spent the weekend digging in the dirt (even if I did!).

Muddy shoes. I love my garden clogs, and not just so I don’t worry about tracking mud into the house. They also look and feel great!

And finally, take time while you are out there to enjoy the warmth of the sun, the smell of the flowers, and the buzz of the honey makers. It’s fun to be a gardener!

More Healthy Lifestyle…

Pasta night? This week make a savory chicken pasta dish using different varieties of flavored chicken sausage. You won’t have to fix two separate meals for dinner if you want to serve something that is too spicy for the kids… pasta makes it easy to improvise. 

The key ingredient here is flavored chicken sausage. Look for Aidell’s in stores or Sausages by Amylu  in stores and on line. They both have amazing combinations that pack a lot of flavor, like sun-dried tomato and basil or apple and gouda.

Sauté veggies in two pans and add simple ingredients to one pan and more spicy additions to the other. Serve both pasta dishes side by side and the younger set may surprise you with their preferences!

Pasta Duets: Savory Chicken and Pasta (Hot and Not)

Heat the water for the pasta. Saute a chopped onion in olive oil until translucent, then add a cup of chopped leftover veggies, like green beans or asparagus.

Split the veggies between two pans and in one, heat slices of precooked chicken sausage (try Aidell’s Habanero and Green Chili, or Amylu’s Andouille if you like heat ), add 2 tablespoons tomato paste, 1 cup of chicken broth, a splash of white wine, and a teaspoon of crushed dried herbs (Italian blend or sweet basil). In the other pan of veggies, add slices of mild chicken sausage or shredded cooked chicken, 1 tablespoon of tomato paste, 1 cup of chicken broth and a sprinkling of dried thyme.

Simmer both sauces while the pasta cooks. Cook bite-sized pieces of additional fresh vegetables (like broccoli) by just tossing them in to boil with the pasta during the last 2 to 3 minutes. Drain the pasta (along with the veggies you added to the cooking water).

Now remove the two sauces from the heat, and mix half of the pasta and veggies into each. Sprinkle with fresh minced parsley and plenty of grated cheese.

The sausages freeze well right in the package, so you can have a home cooked entrée in the time it takes to cook pasta.  Have fun sampling the different varieties to create an entirely new dish every week (or skip the meat and double the veggies for a classic vegetarian pasta). Have even more fun finishing up the extra sausage links on another night by making this recipe for Chicken Sausages with Onions, Peppers and Potatoes.

Coming soon…“kid pastas” that adults love.

Check out other recipes by Dr. Pat in Healthy Lifestyle…

Planting a garden is the perfect way to have some fun with the kids…and to get them more excited about vegetables!Your little gardener will delight in watching the tiniest seedlings grow into big super stars. The home grown versions of these favorites not only taste better because they ARE better, but they also create tremendous pride in the achievement.Try these winners for a kid-friendly garden:

• Tomatoes. If you only plant one tomato, choose a “Sweet 100″ cherry tomato. This is a small tomato with a big-tomato taste. It has an unbelievably sweet flavor; we love to rinse and eat them right from the bush. The most amazing thing is how much they produce; there are hundreds (thousands?) that just keep coming throughout the summer. Serve them in a bowl for snacking, slice them in half for salads, garnish pasta dishes. Yum!

• Cucumbers. My favorite is a burbless or seedless cucumber. These have a milder flavor, especially peeled. We eat one or two everyday, usually just sliced for munching before dinner. I have even sliced them to make sweet pickles, but we usually eat them too quickly for that!

• Green beans. Another “pick” for the kid-friendly garden is a row of pole beans. Pole beans are “indeterminate”, which is a fancy way of saying they produce for the entire growing season; the more you pick, the more you get. Pick them small, about 3 to 4 inches, for the most tender beans. Steam them lightly; a slight crunch preserves their flavor and you won’t lose vitamins to the cooking water.

• Zucchini. If you have room (and that is a big IF), then plant a yellow squash or zucchini. These are show-stoppers with their HUGE leaves and rapid growth. The kids will be impressed. The drawback here is that you certainly will have much more squash or zucchini than one family could possibly eat; that is, until you try fresh zucchini slaw, homemade zucchini bread, and even zucchini pickles! You will also be more popular in the neighborhood and at the office when you share your bounty. Pick them small (6 to 8 inches) for the best flavor.

Small yard? Use a large container on the patio for a single tomato or cucumber plant with a tomato cage to let it climb. Container gardening is a great way to get started, and it makes watering and weeding so much easier.Pick up a few small plants soon, because you won’t have a crop for another 70 days or so. Then just add soil, water, sun and love…and be sure to send me your photos! I want to see your biggest and best…Happiness is…my very own vegetable garden.More by Dr. Pat…

Fish and rice with a Southwestern twist! This is a variation of Colorful Fish Fillets, but a few substitutions make it an entirely new dish. Fire-roasted corn, tomatoes and green chilies flavor the fish, and the rice cooks with salsa for a quicker version of Spanish rice…

Look for roasted corn in the freezer section of specialty markets or better yet, make extra to freeze next time you are grilling.

Salsa Fish Fillets

salt and freshly ground pepper to taste

Add a quick side dish of sliced avocadoes on a bed of lettuce and dinner is served!

More from Dr. Pat…

Jake Gyllenhaals‘s looks aren’t the only thing delicious about him. The 27-year-old dreamy-eyed actor is preparing to open a an organic restaurant in Los Angeles.

Apparently, Jake has long held a passion for the culinary arts. As a matter of fact, he has made numerous appearances on celebrity chef Mario Batali‘s show, Molto Mario, and the A-lister actually made a promise to himself some time ago that, if his acting career took off, he would open a high-end restaurant before his 30th birthday.

As of right now, he is looking at real estate with longtime friend and chef Chris Fischer. The duo intends to create a high-class atmosphere where diners can experience the wonders of Tuscan food in a completely natural way. Additionally, this summer, Jake plans to take a summer cycling tour of Tuscany with his girlfriend, Reese Witherspoon, to see what kind of inspiration he can come away with.

Many celebrities have found success in the restaurant business, and it certainly sounds like Jake plans to be truly involved in this venture. We wish him all the luck in the world, and look forward to tasting a delicious Gyllenhaal dish!

Photo courtesy of criticsrant.com

Six o’clock already? Make it “pasta night” and you’ll have a quick and easy dinner that tastes like you planned it to perfection.

Remember Danielle’s advice?…plan specific routines to make weekly menu planning easier. My problem comes on the nights when there is NO menu planned…that’s when “pasta night” really comes in handy!

Heat the water for pasta, scan the refrigerator and pantry for ingredients, then put everything together while the pasta cooks. Only take-out could be easier! I have some tasty sauces you can prepare in minutes, and this week the key ingredient comes from a jar…

Tapenades! I love these Mediterranean-style spreads in any mix of flavors. I always have a few jars on hand for appetizers to serve with crackers or crusty bread. They all can work for a quick pasta dish, but one of my favorites is Gertie’s Finest Artichoke Salsa, a flavorful mix of chopped artichoke hearts and chunky tomato. There is just enough zing to be a little bit spicy; it’s really good! Seems I’m not the only one hooked either. Mix Gertie’s with a cup of chopped tomato or tomato sauce and simmer while the pasta cooks. Add the cooked pasta and some of the reserved pasta water if needed. Top with plenty of freshly grated cheese.

Fix a salad, fill the water glasses…because this dish will be ready as soon as the pasta is al dente… That’s no time at all!

Check out Posh Gourmet.com for their wide variety of tapenades, but if you don’t want to buy a case of Gertie’s Finest Artichoke Salsa, look for it at your local Costco.

Photo from Amazon.com.

More by Dr. Pat…

This “two-for-one” will give you two different meals from one recipe…and I don’t mean leftovers! As cook and magician, you will make fabulous chili, Sloppy Joe’s or a combination of both all at the same time…and that’s just the beginning.

This is another “I can’t believe this is turkey” recipe: ground turkey masquerading as ground beef. The spices give the ground turkey a whole new identity, and with fewer calories and only a fraction of the saturated fat of ground beef, this version definitely comes out on top.

Preparation is easy, but the trick is to let everything simmer long enough to develop the rich flavor. (If you want to cut prep time, look for packaged chopped onion and pepper in the fresh produce or freezer section of the supermarket.) Make this meal ahead and reheat it for a quick weekday supper with a salad and whole grain bread.

Kid-friendly chili or two meals? If the munchkins in your family aren’t into chili yet, just divide the meat mixture into separate portions before the chili powder and spices are added and simmer separately. You will have hearty “Sloppy Joe’s” for them and delicious chili for you with no extra effort!

1. Heat the oil on medium-high in a Dutch oven; add the onions and peppers and cook about 3 minutes until the onions are translucent.
   
2. Add the ground turkey and brown well.
3. Add the beans, tomatoes, paste, water and vinegar.
4. Add remaining ingredients (*adjust the amounts if you split the recipe).
5. Bring to a boil, then reduce the heat to simmer for 1 ½ hours (or more), stirring occasionally. Serves 6 to 8.
   

For Sloppy Joe’s: Follow the instructions above through #3, then transfer half the meat mixture to another pan and omit the spices (*).  Simmer as above, stirring occasionally. Serve on buns.

These recipes pack a lot of flavor and nutrition into a simple meal…and you won’t believe this is turkey!

Good nutrition tasting good…more recipes by Dr. Pat…

Earlier this month, radiant mommy-to-be Jessica Alba and her fiance Cash Warren held a baby shower to celebrate their bun in the oven at the Ever After Teahouse in Studio City, California. Close to 30 guests, including Jessica‘s pal Kim Kardashian, were in attendance.

Jessica reportedly registered for eco-friendly and organic items from Bel Bambini, receiving gifts like organic baby clothes and blankets and a sustainably made bassinet.

But Jessica and her bundle of joy aren’t the only ones getting spoiled with gifts of organic goodness. Miss Alba gave organic gift bags to each of her guests from Tastybaby, which does not, of course, serve tasty babies, but rather delicious food made by a company based on the fact that organic foods are the safest foods we can serve our children (and ourselves). Tastybaby has numerous celebrity fans, including Joely Fisher, Jennifer Meyer, Lisa Kudrow, Courteney Cox, Kate Beckinsale, Cindy Crawford, and Angie Harmon.

Photo courtesy of askmen.com

Today’s health tip is really all about fiber that tastes good!

Fiber is good for us because it can help lower cholesterol levels, control blood sugar and even regulate the digestive system. Increasing fiber can also improve the nutritional value of the foods we eat when we cut up an orange instead of serving orange juice and leave fruits and vegetables unpeeled (apples, potatoes, cucumbers and more). Whole grains are another nutritious and flavorful way to add fiber to our diets…

Oatmeal is a particularly tasty way to increase fiber and packs a zillion other nutritional benefits. (Who knew oatmeal was a Super Food?) Check out this impressive collection of oatmeal recipes from Blogher author Kaelyn Denny. I felt healthier just reading them!

Here is my recipe for oatmeal cookies. They have fiber from oatmeal and fruit (applesauce and raisins) and half the fat of most cookie recipes. I especially like how quickly they come together with a whisk and spatula…I don’t even have to get out the mixer!

Dr. Pat’s “More Oatmeal Cookies, Please”

1 cup light brown sugar, packed
1 egg
½ cup unsweetened applesauce
½ cup canola oil
1 teaspoon vanilla
1 ¼ cups flour
1 teaspoon baking soda
1 teaspoon cinnamon
½ teaspoon salt
2 ½ cups oats (quick or old-fashioned)
1 ¼ cups raisins*

Preheat the oven to 350 degrees. In a large bowl, whisk the sugar, egg, applesauce, oil and vanilla until blended. Combine the flour, baking soda, cinnamon and salt, and add gradually to the wet ingredients, mixing with a spatula. Once blended, mix in the raisins and oats.

Drop by rounded tablespoonfuls onto an ungreased baking sheet, about 2 inches apart.

Bake 7 to 9 minutes, until lightly browned on the edges. Be careful not to overbake. Cool 1 to 2 minutes before transferring to a cooling rack. Store tightly covered. Makes about 3 ½ dozen.

*Try these variations: chopped dried fruit, Craisins, or even mini chocolate chips.

Here’s to guilt-free snacking!

More by Dr. Pat…

Since you are reading this, chances are you already know about Noodle and Boo products. There is a lot to like, and I love that their products are wholesome and natural for all skin, not just sensitive skin. They are the best I have ever used personally or have recommended as a pediatrician.

But there is more. This company has been committed to charitable giving since it began, and now the circle has widened. If you haven’t browsed the website in a while, check out the Raise Your Hand Campaign. I always felt good knowing that Noodle and Boo supported a number of children’s charities, but soon their impact will be even greater. In addition to the charities that Noodle and Boo already supports, soon you and I will be sponsoring the health and well being of an entire village in Africa just by buying a bar of soap!

Noodle and Boo’s contribution to our world is up front and personal, because these are products we use every day. And now we will feel just as good inside as we do outside!

Sausage bread that is healthy? You bet! This has become one of my favorite recipes, made with turkey sausage and low fat mozzarella…

When I saw this recipe prepared on Fine Living  more than a year ago, I couldn’t wait to try it. My version is even better; you won’t believe how tasty (and easy) this is.

This is great finger food at parties, or as a quick supper with a big salad of rainbow veggies (greens, tomatoes, red onion, cucumbers, carrots).  It is definitely a keeper.

Healthy Sausage Bread

(Adapted from Pairings with Andrea, Turkey Sausage Bread)

8 oz. Italian-style turkey sausage, casing removed
2 cloves garlic, mashed and minced
4 oz. shredded mozzarella cheese
¼ cup grated Romano cheese
1 tablespoon Italian seasoning or oregano
12 oz. pizza dough*, at room temperature
egg wash: 1 egg, beaten with 2 tablespoons water

1. Preheat oven to 350F.
2. Preheat skillet to medium and brown the sausage with the garlic and seasoning.
3. Cook meat fully, drain on paper towels and let cool.
4. Roll or press dough into 8 x 12-inch rectangle.
5. Place the sausage mixture and cheeses along the middle of the dough.
6. Fold long sides of dough over the sausage and cheeses, overlapping. Enclose ends and pinch all seams to seal. Invert the roll seam-side down onto parchment paper and brush entire loaf with egg wash.
7. Place on baking sheet (use cooking spray if you don’t have parchment paper) and bake for 20-25 minutes, until golden brown.
8. Cool slightly on a rack then cut into one-inch slices.

Serves 8 as an appetizer, 4 as an entree.

* The original recipe calls for a 10 oz. can refrigerated pizza crust dough, but I use fresh dough for a lot more flavor. Look for fresh pizza dough at your market…our local Trader Joe’s has a selection of white, whole wheat, low carb and herb dough in 1 lb. bags for only $1.29.

More by Dr. Pat…

Photo courtesy of fineliving.com

Get more game ideas from PreschoolRock.com. Here is a fruit and vegetable color guide to get you started:

Red: Strawberries, raspberries, tomatoes, tomato sauce, watermelon

Orange: Sweet potatoes, carrots, oranges, orange juice, mangoes, cantaloupe, peaches, pumpkin and other orange squash

Yellow:Pineapples, yellow peppers, lemons, yellow grapefruit

Green: Spinach and leafy greens, beans, peas, broccoli, asparagus, green peppers, avocado

Blue and Purple: Blueberries, blackberries, dark beans, purple grapes, eggplant

White: Don’t forget white! Think bananas, potatoes, onions, white beans, apples and cauliflower.

The kids won’t be the only ones having fun… this is an imaginative way for all of us to include more nutrients in our diet. The pigments that make fruits and vegetables so colorful are actually phytochemicals that contain vital nutrients, says  James A. Joseph in The Colour Code.

A recent review of his book summarizes the benefits of the colors: lycopene, the red in tomatoes, is linked to lower rates of cancer and heart disease; lutein, which gives spinach its dark-green tint, helps fight certain types of eye disease; anthocyanins, contained in blueberries and other dark-purple and red fruit, aids memory and improves other cognitive problems of ageing, and there are immune-boosters found in white root vegetables like in garlic and onions. (Of course, don’t tell the kids all that!)

Turn some of your favorites into “rainbow recipes”, like fish (colorful fish fillets), veggie stew (ratatouille), or dessert.

And last but not least, don’t miss the song, I Can Eat a Rainbow. It’s a kick! 

More Dr. Pat…

George Clooney and Renee Zellweger are busy promoting their newest film, Leatherheads. It’s a period piece about football and romance (at least, as far as I can tell from the previews), set back in the 1920′s (you know, the days before everybody and their mother drove cars everywhere, and when smog wasn’t even a “thing” yet).

To go along with the period theme, Clooney and Zellweger opted to take a promotional whistle-stop train tour. Dressed in period clothing (and looking fabulous, of course), the actors got “all aboard” in Maysville, Kentucky (near Gorgeous George‘s hometown) and have plans to hit premieres in Salisbury, North Carolina, and Greenville, South Carolina.

The pair also made a stop in Duluth, Minnesota, where the movie is set (but wasn’t filmed). They “arrived” by train, but something tells me they didn’t take the train all the way from Duluth to Maysville. I doubt they’ll actually be traveling by train to all their locations in the South, either.

Even though I know their real point is to be authentic to the period, I can’t help but love the fact that they’re arriving by a mass transportation system. Trains might not be the romantic traveler’s choice as it was in days gone by, but it’s still certainly functional, and in many cases a more eco-friendly alternative. Perhaps seeing Clooney and Zellweger will inspire some travelers this summer to hop aboard their local locomotive.

Photo courtesy of USA Today/Jim Mone, AP

Yes, it is good to eat fish! Fish is loaded with Omega-3 fatty acids, making it one of the healthiest foods around.

Kids can eat fish up to once a week, as long as you choose fish that has the lowest risk of contamination. The best choices also consider the health of the fish population, so don’t miss Seafood Watch by the Monterey Bay Aquarium.

Here is recipe for healthy fish that strikes gold on several counts. It is easy, assembles quickly and adapts to the fresh vegetables you have on hand. It is also fast, only 10 to 12 minutes in the microwave. It will be another family favorite…even those who are “so-so” about fish will appreciate the delicate flavor of the whitefish.

Colorful Fish Fillets

(Substitute any combination of veggies: sliced mushrooms, zucchini, asparagus, yellow or red peppers, leeks)

Arrange the fish fillets in a single layer in a greased microwave-safe dish. Season the fillets with salt and pepper, sprinkle with onion, green pepper, and tomato. Dot with butter. Cover with microwave-safe plastic wrap, venting one corner to allow steam to escape. Microwave on high 6 to 8 minutes, then check the fish for doneness. Thicker fillets will require more time, but check every 2 minutes to avoid overcooking. The fish is done when it is opaque and flakes easily with a fork. Let stand covered 2 to 3 minutes before serving. Serves 3.

I like to start the rice before preparing the fish, so while the fish cooks I’ll have just enough time to make a quick salad. Dinner is served in less than 30 minutes…move over, Rachael Ray!

Here is more by Dr. Pat…

by The Nancys

33.  You will never find anybody who can give you a clear and compelling reason why we observe daylight savings time.
34.  You should never say anything to a woman that even remotely suggests that you think she is pregnant unless you can see an actual baby emerging from her at that moment.
35.  There comes a time when you should stop expecting other people to make a big deal about your birthday. That time is age 11.
36.  The one thing that unites all human beings, regardless of age, gender, religion, economic status or ethnic background, is that, deep down inside, we all believe that we are above average drivers.
37.  A person who is nice to you, but rude to the waiter, is not a nice person. (This is very important. Pay attention. It never fails.)
38.  Your friends love you anyway.
39.  Thought for the day: Never be afraid to try something new.
40.  Remember that a lone amateur built the Ark. A large group of professionals built the Titanic

Have a wonderful weekend!

The hottest trend in Hollywood (other than having a baby, of course) is going green for the baby’s nursery, as evidenced by Halle Berry. Berry spent $60,000 going green in her three nurseries for new daughter Nahla Ariela Aubry. It’s been reported that everything she ordered was to be made with cotton free from all pesticides and that she’s “obsessed with organic.”

It’s not only the Oscar-winning actress getting on board the eco train — remember Punky Brewster? Well, Soleil Moon Frye, who played the pint-sized fashion icon, recently gave birth to her second daughter, Jagger Joseph Blue Goldberg. Big sister, Poet Sienna Rose, has been talking to the belly and getting excited about her little sister, and it’s no wonder she’s excited about babies — Frye opened an organic baby boutique a few months ago.

Her store, The Little Seed, has a little bit of everything from clothing and toys to laundry and feeding items. And it’s not the only resource for celebrity moms looking to go the green route. Lots of parents, like Trista and Ryan Sutter (from The Bachelor) and E!‘s Chelsea Handler have sought the help of GreenNest.com, which insists that everyone, regardless of budget, can make simple changes for a healthier home.

Photo courtesy of askmen.com

by The Nancys

25.  It ain’t the jeans that make your butt look fat.
26.  If you had to identify, in one word, the reason why the human race has not achieved — and never will achieve — its full potential, that word would be “meetings.”
27.  There is a very fine line between “hobby” and “mental illness.”
28.  People who want to share their religious views with you almost never want you to share yours with them.
29.  You should not confuse your career with your life.
30.  Nobody cares if you can not dance well. Just get up and dance.
31.  Never lick a steak knife.
32.  The most destructive force in the universe is gossip.

Tomorrow:  Facts of Life 33 – 40!

 by The Nancys

17. Middle age is when broadness of the mind and narrowness of the waist change places.
18. Opportunities always look bigger going than coming.
19. Junk is something you have kept for years and throw away three weeks before you need it.
20. There is always one more imbecile than you counted on.
21. Experience is a wonderful thing. It enables you to recognize a mistake when you make it again.
22. By the time you can make ends meet, they move the ends.
23. Thou shalt not weigh more than thy refrigerator.
24. Someone who thinks logically provides a nice contrast to the real world.

Tomorrow: Facts of Life 25 – 32!

 by The Nancys

9.    For every action, there is an equal and opposite government program.
10.  If you do not look like your passport picture, you probably need the trip.
11.  Bills travel through the mail at twice the speed of checks.
12.  A conscience is what hurts when all of your other parts feel so good.
13.  Eat well, stay fit, die anyway.
14.  Men are from earth. Women are from earth. Deal with it.
15.  No man has ever been shot while doing the dishes.
16.  A balanced diet is a cookie in each hand.

Tomorrow: Facts of Life 17 – 24!

by The Nancys

1.  Never, under any circumstances, take a sleeping pill and a laxative on the same night.
2.  Don’t worry about what people think. They do not do it very often.
3.  Going to church does not make you a Christian any more than standing in a garage makes you a car.
4.  Artificial intelligence is no match for natural stupidity.
5.  If you must choose between two evils, pick the one you have never tried before.
6.  My idea of housework is to sweep the room with a glance.
7.  Not one shred of evidence supports the notion that life is serious.
8.  It is easier to get forgiveness than permission.

Tomorrow: Facts of Life 9 – 16! 

The refreshing taste of citrus is so nice in the water served at your favorite restaurant…or is it?

Recent reports of a study in the Journal of Environmental Health have revealed that the lemon slice or wedge served with the water in restaurants is contaminated with disease-causing bacteria about 70% of the time. This doesn’t mean people get sick that often, but I don’t find that very reassuring.

The study found that servers usually do not use gloves or tongs when adding a lemon slice or wedge to the glass, causing contamination when hands are dirty. This is not only unsanitary, but violates the health code in many regions.

Must we forego even that little slice of luxury when eating out? The risk seems to be low, but now the whole idea seems quite unappealing.

I guess it just comes down to personal choice. For me it’s going to be…
“Water please, no lemon.“

More Dr. Pat…

 by The Nancys

Myth 6: “It” has to be Perfect
Perfection in everything we do is an admirable but unrealistic goal. It becomes so focused on getting every detail right that we lose sight of the bigger picture and lose all the joy in the effort.

A perfect party, for example, is about friends enjoying each others’ company. If you focus on the fun, rather than worrying that someone might realize that there is a speck or two of dust, you’ll be much more relaxed and a better hostess. Strive for doing the best you can, not perfection.

Myth 7: Good Women Put Themselves Last
One of the values many of us were taught is that we put the needs of other before our own. The problem is, that when we put our own needs last, we do not take the time we need to recharge ourselves, which makes us less able to do for others.

Being happy, fulfilled and energetic enables us to be there for others in our lives. Do not waste time feeling guilty about taking time just for you. It will make you, and those around you, much happier.

Myth 8: All Activities Require a Companion
So many women miss out on things they would love to do, because they do not have someone to join them so they stay home, rather than going alone. While some activities may be more enjoyable when shared, there is a lot to be said for enjoying things on your own.

Do not miss out on something you want to do, just because you do not have a friend available to go with you. Enjoy what you love, with or without a companion.

Myth 9: Getting Lost is Bad
Getting lost is a very stressful experience for most of us. We are determined to reach our goal and any deviation makes us fume. Getting lost, though, can lead to great adventures and new experiences.

Rather than fuming when you lose your way, enjoy the scenery. Rather than giving in to frustration, look at it as an opportunity to visit somewhere you have never been. And remember the old saying: “We don’t know where we’re going, but we’re making good time!”

Myth 10: Women Have to Work Harder than Men
For years, women believed they had to work longer hours than their male counterparts thinking that coming in early, staying late and taking on extra work would further their careers. Rather than working more, try working smarter. Do not hesitate to take on high profile projects and look for opportunities to remind those in positions of authority of what you have accomplished. It is not bragging, its just good PR.

 by The Nancys

Myth 1: Busy Women Don’t Have Time for Spontaneity
Most of us are ruled by calendars. It is rare to have a few hours, let alone a whole day, that is not booked solid. Who has time for spontaneous fun, we have got work to do and errands to run. We are scheduled and stressed to the max.

Not making time for spontaneity, though, can suck much of the joy out of your life. Carve out an hour on your calendar for spontaneity. When the time comes, get the family and do something just for fun. Whether it is something you love or something you have never tried before, laugh and enjoy the time. Some of the best times are the ones that are not planned.

Myth 2: Mom is Responsible for the House
Dad’s are responsible for working and mom’s are responsible for raising the kids and taking care of the house. That was true in 1950. In this century, most mom’s are working outside the home and yet still feel responsible for the cleaning, cooking, laundry and other chores required to keep a home running.

Have a family meeting and outline what chores need to be done. Agree on chore assignments and the fact that everyone who lives in the home is responsible for maintaining it. Then, let everyone share the load. Could you make your son’s bed more neatly than your 5 year old? Sure, but does it really matter? He’s learning responsibility and it is one less job for you. Relax.

Myth 3: If You’re Smiling Too Much, You Must Not Understand the Situation
When the going gets tough, the tough…don’t smile. The reality, though, is that when things are really tough, that is when we need laughter the most. Humor is remarkably effective at reducing stress and helping to keep things in perspective.

When comforting a friend who has been dealt a serious blow, do not focus on the problem, but talk about positive things. Use gentle humor to lighten the mood. Do the same for yourself when you are the one with problems. The sun really will come up tomorrow. No matter what the problem, you will cope better with a smile.

Myth 4: Thin Equals Happy
Many of us assume that thin equals healthy and happy. Many of us waste a lot of time and create a considerable stress in trying to attain the perfect size. The problem is that the perfect size that nature dictates may not match the perfect size displayed in magazine ads. Rather than stressing over the fact that you are not a size two, focus your efforts on maintaining your health and loving your body, whatever size it is.

Myth 5: If We Really Try, We Can Have It All
Some women believe they have it all, with marriage, children, perfect home and career. The one thing missing is the time to enjoy it. But they are spread so thin they do not have time to enjoy their lives.

Perhaps a smaller home and less focus on career can allow more time to enjoy what you are working for. It is a difficult balancing act, but can be managed, if you are clear on priorities and stick to focusing on what is most important.

Tomorrow: Part 2!

Love those bananas! Bananas are one of the most nutritious fruits you and your kids can eat. They are loaded with potassium, B vitamins, vitamin A, vitamin C, and even calcium and magnesium. I like them firm, so when they get soft and over-ripe, I just put them in the freezer as is, peel and all. They stay perfectly packaged until I pull them out to make this extra hearty, kid-friendly banana bread.

What’s so special about this recipe, besides being delicious? This banana bread is a good choice for toddlers because it uses less sugar, has heart-healthy canola oil and applesauce instead of butter, and raisins instead of nuts. It also makes a nutritionally balanced snack for kids when paired with cream cheese. Yum!

This is a double recipe, so your family will appreciate your effort twice as much. I like to use mini loaf pans; the extra loaves are easy to wrap and store in the freezer…but freeze them quickly before they disappear!

Dr. Pat’s Banana Bread

1 cup canola oil (or use ½ cup oil and ½ cup applesauce)
1 ½ cups sugar
4 eggs, beaten
5 or 6 ripe bananas (about 2 ½ cups mashed)
4 cups all purpose flour
2 teaspoons baking soda
1 teaspoons baking powder
1 teaspoon salt
¼ cup milk
1 teaspoon vanilla
1 cup raisins

Wisk oil and sugar together. Add eggs and banana pulp and mix well. Add sifted dry ingredients, then milk and vanilla. Stir in raisins.

Pour into greased and floured pans (or use Pam for Baking). Bake at 350 degrees F approximately 1 hour for two 9 x 5 x 3 inch loaf pans. For mini loaf pans, shorten the baking time to 45 minutes (or less). (In my convection oven the mini loaf pans take only about 30 minutes, so be careful not to overbake.) Cool, then wrap and store overnight before cutting or freezing. (This is important, because the raisins plump up and the bread really is more moist and flavorful the second day).

When comparing my banana bread recipe to other quick breads (ah yes, the buttery recipes…), I found another recipe that intrigued me, kumquat bread.

It looked wonderful, especially since I have a kumquat tree in my yard (yes, I live in California). I never have figured out what to do with kumquats, so I am eager to try it! I’ll keep you posted…

Happiness is…picking fruit from your own back yard.

 by The Nancys

# 6 Laugh!
You may not equate belly laughs with relaxation, but laughing reduces stress and makes you feel more relaxed. Find your commute raising your blood pressure? Put in a CD of your favorite comic.

Had a tough day at work and now the kids are cranky? Put in a funny movie you all can enjoy, like Shrek or Finding Nemo.

# 7 Do What You Love
It’s easy to get so caught up in day-to-day activities and responsibilities that we forget to do what we love. We put our dreams on hold , assuming that someday we’ll spend all our time doing what we love. Don’t wait, start incorporating the things you love in your daily activities.

Love music but don’t have time to practice? Make time! Perhaps you can form a family band, with the less musically inclined contributing with a tambourine. It may not be Carnegie Hall, but it will be fun and relaxing.

# 8 Breathe
Well, duh, we breathe everyday. To relax, though, be conscious of your breathing. Conscious breathing can be one of the fastest ways to relax, and it’s something you can do anywhere. Stuck in the world’s longest grocery line? Instead of fuming, breathe in through your nose for five seconds. Hold it for five seconds. Let it out through your mouth for five seconds.

Conscious breathing will distract you from an annoying situation and make you feel more relaxed.

# 9 Take a Thirty Second Vacation
A fast way to feel relaxed is to take a quick vacation. Visualize your favorite vacation spot. Love the beach? Close your eyes and visualize the scene. Focus on the details and different senses. The feel the warm, gritty sand on your feet. The sound of the waves hitting the shore. The smell of the salty air and sun lotion. The feeling of relaxation and well-being.

Take a deep breath and come back to reality. As you return, bring that feeling of relaxation with you, knowing you can return to that vacation spot anytime you’d like.

# 10 Celebrate and Appreciate
Studies have shown that people who keep a gratitude journal are generally happier. Whether you keep a journal or just spend a few minutes each day focusing on the positives in your life, you’ll feel happier and more relaxed.

The old advice to count your blessings really is a valuable tool to help you relax, feel less stressed and more contented.

by The Nancys

# 1 Build in “Do Not Disturb” Time
For thirty minutes each day, schedule time for no electronic interruptions. Don’t answer the telephone and don’t check or send email. For some of us “Crackberry” addicts, that can seem unimaginable, but you’ll find that even thirty minutes of uninterrupted time will enable you to accomplish more and feel less stressed.If you have little ones at home, try exchanging baby-sitting duties with a neighbor so that you can have thirty minutes to focus, without interruptions.

# 2 Be Here Now
Most busy women multi-task. Cleaning house while on the telephone and coaching the kids’ homework while preparing dinner. Try, instead, to be fully present while you do a single task. “Being here now,” fully aware of what you’re doing in the moment will quiet your mind and leave you more relaxed.

For example, while you’re chopping vegetables, allow your mind to drift. This brief mental vacation will recharge your batteries so that when you do work with the kids on their homework, you’ll feel less stressed and both you and the children will enjoy it more.

# 3 Manage Your “To Do” List
Each morning start your day by reviewing your “to do” list. Prioritize into “must do,” “nice to do” and “whenever I get to it.” If your “must dos” are more than you can manage in one day, consider alternatives. Can someone else take it on, or at least assist? Does it really have to be done today?

If an item has been languishing on your “when I get to it” list, take it off. Seeing it every day is just a reminder that will induce guilt and stress. When you’re really ready to do it, add it to the list and then just do it!

# 4 Re-examine Your Expectations
From the time we’re young, we’re programmed to do and be the best. Admirable, but very difficult to achieve. Yes, you want to be the best wife, best mother, best friend, best employee, best daughter, best housekeeper and the list goes on. Just for today, decide which aspect of your life needs the most attention and place your focus there.

Also, reexamine your “best of” list. Perhaps you shouldn’t attempt to be the “best housekeeper” and “best cook” while you have three kids under the age of five. For now, focus on being the best mom. Gourmet cooking and art on the walls that doesn’t involve crayons can come later.

# 5 Get Moving
Knowing you need to exercise more and not doing it doesn’t solve the problem and just increases your stress level. Instead, look at what you are doing and congratulate yourself. Holding a toddler on one hip while schlepping grocery bags? That counts as exercise!

Next, look for additional ways to add more calorie burning activities to your routine. Parking further away from your destination, ignoring elevators and taking the stairs, and going outside to play games instead of staying in are all ways to incorporate exercise in your day, while you reduce your stress level.

Tomorrow: Part 2!

Take a deep breath, and change your focus from those wet or dirty diapers to a whole new routine for your two year old, potty time.

• The right age is two, or just a couple of months before or after. (By 2 ½ they love to say NO!) Start by getting a good potty book your child…

• Get a potty timer, a loud timer that you keep in the bathroom to set for 1 to 2 hours as a reminder for potty time. The timer, not you, is interrupting your child to announce that it is time for the potty.

• Buy really cool underwear or cloth training pants for your toddler. Getting wet is important physical feedback when your child starts to pee, so use diapers or pull ups only for naps and bedtime, never daytime.

• The bathroom is the happening place. No more changing table, bed or floor for changing wet or soiled clothes. Have your child sit on the potty while you get him cleaned up. Talk about how the pee got his clothes wet, and how he’ll stay nice and clean when the pee or poop goes in the potty.

• Praise, praise, praise and reward the effort each time he sits on the potty. Your child may pee in his pants just two minutes after potty time, but remember that this is a learned skill. It takes time to learn to relax those muscles on command. Accidents are a necessary part of the learning process.

• Be prepared. Try to spend more time at home the first week and keep any outings super short. Watch the clock (or keep the timer in your purse) and stop for bathroom breaks on schedule. Carry multiple changes of clean clothes and line the car seat with an absorbent pad, but DO NOT put your child in a diaper if you need to go out. You will be saying that it is OK to wet in your pants when it is not convenient to use a toilet.

• Keep the routine going. Once your child gets the idea, don’t assume he will tell you when he needs to use the bathroom. It will be important to keep potty breaks first thing in the morning, before and after every meal, nap, outing, etc.

Look to other moms for encouragement and keep a sense of humor about potty training. Soon you and your child will be celebrating your success!

Happiness is…no more diapers!

I often find myself sharing food ideas with parents. This recipe is delicious, and so simple I have often written it down for parents as a great way to increase the milk and protein intake of finicky toddlers.

Dutch Baby (or German Baby) is a large oven pancake. I clipped the recipe below many years ago from a Williams-Sonoma catalog. Their current website has only the Dutch Apple Pancake recipe shown in the photo. The apple version has less milk and more eggs, but try the plain one first; I love the less “eggy” version so much more.

So here it is…

Dutch Baby

This recipe for Dutch Baby has been a long-time favorite in my family and when my son’s friends come for a sleepover, it is always the most requested breakfast. Enjoy!

To view other articles by Dr. Pat…click here.

Confession: I resent kids menus.

I think they demean our children, reducing them to tasteless creatures with no desire for adventure or variety. (The only exceptions to this are the kids menus that are truly exciting. The picture on the right is from one of our local restaurants. Kids have a choice of about five menu items, and they arrive in a retro metal lunch box with a choice of two sides. LOVE this.)

Now, before you get all worked up in defense of standard kids menus, let me clarify. My kids both love chicken nuggets, and we certainly serve mac and cheese at our house. BUT, these are not the only foods they eat. And, if we are at a restaurant, shouldn’t they get something different and exciting just like we do?

My best tip for getting out of the kids menu rut is to order from the appetizer section of the menu. For example, my daughter loves ordering Buffalo Wings (mild). She eats nearly an entire order at one sitting, happily dipping her celery sticks into the bleu cheese dressing. Max’s favorite non-kids’ menu item is chili. Many family-friendly restaurants have chili on their appetizer menu. He likes eating it with tortilla chips as scoops instead of a spoon.

The appetizer tip also works at ethnic restaurants. Empanadas, edamame and chicken satay are all kid-friendly and will all help to expand your child’s repertoire.

What do your kids eat when you take them out to restaurants?

Protecting our children is always our number one concern, so it is especially worrisome to think we may be unintentionally causing them harm. We tackled phthalates in baby products, only to be confronted with BPA in plastic baby bottles.

BPA (bisphenol A) is a chemical found in hard plastics made of polycarbonate, like baby bottles, Nalgene bottles, and even the plastic lining inside soda cans. The chemical leaches out of the plastic into food or drink, only to be consumed. (Add that to the long list of reasons for kids to avoid soda!)

Even small amounts of BPA are a concern for any infant, but a baby who is fed canned formula, especially if it is heated in the bottle, can consume potentially toxic levels on a daily basis. Developing infants and young children are most susceptible to the hormone-disrupting effects of BPA, but the chemical can be toxic to adults as well. Concerns about BPA have come from many sides, ranging from scientific journals to health blogs to ABC News.

Parents have asked me if they should avoid plastic baby bottles because of BPA. As a pediatrician and a mother, this is an easy call. Why put our children at risk?

What to do? Most brands of clear plastic baby bottles (like the one pictured here) contain BPA, so use glass bottles or plastic liner bags (which do not have BPA) for infant feeding. Look for BPA-free plastic bottles and toddler cups and as well as “safe” plastics, like #2 HDPE (high density polyethylene) or #5 polypropylene (PPE). Don’t heat foods or liquids in plastics if possible.

My son is long past babyhood, but now I’m off to inspect the Nalgene bottles in his camping gear. (If they are #7, then they’re history.) The bottles are probably past their prime anyway, so after reading the Green Guide I think I’ll replace them with HDPE.

Hmm…glass baby bottles. I think we have come full circle…

There are a lot of elements to being a great cook. Technique is certainly one of them, and luckily, that can be learned. By reading great blogs, buying key books, or even attending local classes, you can learn knife skills, grilling techniques, and the difference between a saute and a braise. Another element to being a great cook is the ability to improvise. This comes with time and practice. And, you will certainly need the ability to get over the disasters you will create along the way.

The final element to being a great cook (in my opinion) is using top-of-the-line ingredients. Over the next few months, I’ll do my best to highlight some of these. Today, though, to kick this off, I’d like to share my very favorite: smoked paprika.

If you have never tasted smoked paprika, you are in for a real treat. It is not overly smoky, but just enough to let the sweet and sultry flavor of the paprika shine through. I use this ingredient in lots of recipes, but my favorite way to use it is on chicken. In a small bowl, combine about 1 Tb. kosher salt, 1 tsp. freshly ground black pepper, 1 Tb. garlic powder and at least 1 tsp. smoked paprika. Mix this together and rub it all over some chicken breasts (skin on, bone in). Cook these on the grill or pop them in a 375 degree oven until they reach 165 degrees. Pure heaven.

Image courtesy of Zingermans.

Eating is a hot topic at doctor visits for children of all ages. Even more than adults, kids go through phases with eating…a food they loved one week is taboo the next.

I tell parents that many toddlers average one good meal every other day… it may simply not happen that your little one eats green vegetables every day. You keep offering them, but more often than not, they aren’t being eaten.

These phases are normal…yes, picky eaters are normal! And since the rate of your child’s growth slows down dramatically in the second and third years, appetites are smaller too.

Is there hope for healthy nutrition at these tender ages? Yes, but you must lay the groundwork.

• Be upbeat and positive about healthy food choices. You should decide what is offered and when the meals and snacks are given. Your youngster must choose from what you have served, but be sure to include some favorites.
• Set regular times for meals and snacks, more frequently for younger children. Eating should be at the table (or for the younger set, the high chair), not on the floor while playing or watching TV.
• Allow your child to decide how much he eats and even whether he eats or not. If your child wants to leave the table without eating at all, it is a mistake to try to force him to eat. He will eat when he is hungry, and that’s OK. At the next meal or snack your child may be more willing.
• Eat together. You set an example when eating healthy foods.
• Involve older kids in planning and preparing meals.

Children who control their own intake eat better and ultimately choose more variety than children who are forced or pushed to eat. Nutrition Explorations by The National Dairy Council has many ideas for fostering healthy eating with your child. Try their fun facts and games with your kids.

So how to get a picky eater to eat? Put him in charge, sit back and…be patient!

Jack Johnson (a very handsome, talented singer/songwriter/surfer/beach bum) released his latest album this week, Sleep Through the Static, and though I haven’t listened to every song yet, I can tell you one really cool fact about it: Johnson used the most eco-friendly means possible to bring it to fruition.

The album was recorded using only solar energy, and the packaging for the CD is made from recycled materials.

This really comes as no surprise, as Johnson has been green since long before it was cool. The Oahu native grew up surfing some of the biggest waves in the world and had an interest in nature from his early days. He recently told Rolling Stone, “When you’re surfing really big waves, you’re reminded of how itsy-bitsy you are. Seeing the power of nature all around you like that gives you a profound respect for it.”

The father of two, while well known for his environmental beliefs, says he doesn’t want to be the next Al Gore. He told Outside Magazine, “I’m not trying to act like I’ve got all the answers and that I’m greener than everyone else. I want to do what I can to help, but sometimes it starts to overwhelm me.”

Many of us who strive to make the world a better place feel overwhelmed by all that there is to do, but Johnson gives us a good reminder that those feelings shouldn’t keep us from doing our part, however big or small it is.

Photo courtesy of A Broken Melody Soundtrack via www.lat34.com

I feel kind of silly writing this post. I have a concern that someone is going to show up at my house one morning and discover that I am a fake. I have wonderful ideas for inventive and healthy school lunches, but the sad fact is that my daughter could care less. What does she want every day? Peanut butter & jelly sandwiches, goldfish crackers, a Sigg bottle of filtered water and dessert (preferably chocolate).

I am not sure where she got inherited this desire to eat the same (boring) thing everyday, but it certainly wasn’t from me. I crave variety! I hate cold sandwiches! Bring on the gourmet salads, the luscious and creamy soups, and the crispy falafel. One day, I am sure, my kid will wise up and welcome my creative lunch overtures. Until then, I must be content to write about these fabulous resources and live vicariously through you, my readers. (It also helps to remember that if your kids don’t want variety, that is OK. The important thing is that they are eating something nutritious. No one ever died from eating PB&J every single day. Well, I might, but that would be an anomaly.)

Vegan Lunch Box: This phenomenon started as a blog, but has now become a book, chock-full of delicious, healthy recipes, all intended to be packed up in re-usable bento box-style containers for an environmentally friendly lunch option.

ParentHacks School Lunch Post: Do you read this site? No? Boy, are you missing out. This is the be-all-end-all site for everything you ever needed to know about raising a child. The school lunch post is nearly 18 months old, but the tips in the comment section are still good.

AskMoxie: This is another fabulous online parenting resource, and her post on school lunches generated some terrific suggestions within the comments.

Laptop Lunches: Want to pack your kids’ lunches in a cool container? This is the place to go for your supplies. Warning: These lunchboxes do not feature licensed characters, so if your kid insists on Disney princess decorations, be prepared to do it yourself with stickers and Sharpie markers.

Lock & Lock: Due to my child’s unique lunch demands and her desire for a PowerPuff Girls lunch box, the laptop lunchbox isn’t the best choice for our household, but we do like avoiding plastic wrap and other non-environmentally friendly lunch wrappers. We are big fans of the Lock & Lock containers, which can be found online via the link provided, or at your local Target. Note: The picture above is of one of our Lock&Lock containers. It shows one of the more creative lunches I sent to school with my daughter. (She didn’t eat it.)

Many parents worry that their infant is eating too little (or too much) and don’t realize that baby usually knows best…

I recently watched a video of a very loving Dad spoon feeding his infant. The baby fed readily for a time, but once he stopped opening his mouth for the spoon, the dad would get him to laugh so he could sneak in another spoonful. Only by crying and squirming did the baby finally get the dad to quit. This dad was teaching the baby to keep eating after he was full…a set up for overeating and later obesity.

Here are a few tips to keep in mind for healthy infant feeding:

• Breastfeed as long as you can. Studies have shown that breastfeeding is associated with a reduced risk of obesity in later life compared to formula feeding.

• Delay solids until 6 months. Many pediatricians are now recommending solids at 6 months old, when babies’ digestions are better able to handle solid foods. Early feeding has been linked to excessive weight gain as well as increased risk of food allergies.

• Transition quickly to finger foods. As soon as your baby can sit in a high chair, offer small soft foods he can scoop up, even if it is just for play at first. Pea-sized pieces of banana, steamed carrot or sweet potato are easy for a baby to pick up and eat. Self-feeding is an important way for your baby to control his intake.

• Look for signals that your baby is full. Breast fed babies will stop feeding when they are satisfied, so give your bottle-fed infant the same control and don’t push him to finish a specific amount. Spoon feeding should end when your baby loses interest, not when the bowl is empty.

• Keep feedings pleasant. Never let the baby fuss in the high chair. If he doesn’t want to eat now, try again later.

Offer extra meals for a small eater, but trust your baby to decide how much to eat…you will both be happier! Next week…the picky eater.

“Hey, where is an Ultimate Cleansing Cloth when I need one…?”

Victoria Beckham, aka Posh Spice, is taking it all off to bring attention to an important issue — Marc Jacobs‘ new t-shirt design.

Just kidding. Kind of. According to PageSix.com, she has teamed up with the designer to bring attention to the importance of wearing sunscreen to prevent skin cancer — something she has taken to heart since moving to California. She now realizes how necessary it is to lather up herself and her three boys before heading outside, as all good Californians know.

Posh joins Heidi Klum, Dita von Teese, Joss Stone and others in posing in the buff for Jacobs’ new line of activism tees. All proceeds from the tees (which will go on sale shortly in Marc Jacobs boutiques) benefit the NYU Skin Cancer Foundation. And while I’d much prefer to see Posh‘s hubby, David Beckham stripping down, I still give the girl props for getting involved with a good cause.

Victoria Beckham photo courtesy of AskMen.com

T-shirt picture courtesy of PageSix.com

This new question has surpassed “paper or plastic” as the most stressful question at the supermarket (THAT answer, for the record, should be “this tote I brought from home, thanks.”).

Everyone needs to make their own decisions about what food to buy, but I’m going to share my opinion here. One of the most important things to realize is that getting certified organic is a very expensive proposition. What this means is that there are many small farmers who grow everything organically, but they just can’t afford to be certified. How do you find these guys? Go to your local farmers market. Talk to shop and restaurant owners who source from local farms. Who are their favorites? Get to know the local players. If you know the people growing your food, you can talk to them about their growing practices.

If I have a choice of local, non-certified organic food and organic food flown into Chicago from California by a large conglomerate, I’m going to choose local nearly every time. This is made easier for me because I also attempt to eat seasonally. What does this mean? We only have strawberries in our house for a couple of months in the summer. And tomatoes? I never buy them off-season. It’s easy to find local, sustainably-grown strawberries in Chicago in June.

I also keep in mind a 2003 study by the Environmental Working Group (that I read about in the August, 2006 issue of Gourmet Magazine). In that study, they found 192 different pesticides on 46 fresh fruits and vegetables and determined that consumers can lower their risk of pesticide exposure by as much as 90 percent by buying organic varieties of the top 12 most contaminated fruits and vegetables. These are:

Fruits
apples
cherries
imported grapes
nectarines
peaches
pears
red raspberries
strawberries

Vegetables
bell peppers
celery
potatoes
spinach