Fennel

I'm a huge fan of fennel. It's such a wonderful aromatic herb that can be used in various ways. Most people have seen fennel seeds on the spice isle in the grocery store. They can be found whole or ground and have a pungent flavor that is perfect for dishes like curries and different breads. But some people don't realize that all parts of the fennel plant are edible.

Many of us have probably seen fresh fennel in the produce section of the grocery store and not realized what we were looking at or how to use it. Fennel is a large whitish bulb with lots of hollow, green stems that have bright green, feathery leaves. The leaves look similar to dill. Both the bulb and the leaves have a mild licorice flavor. Once you get over the awkward-looking nature of the plant, it's actually pretty easy to use in various ways.

One of the characteristics I love about fennel is its ability to add a wonderful flavor to dishes--it can make bland dishes much more interesting. Using fennel is a great way to add flavor without adding a lot of sodium. Nutritionally, it contains some important vitamins and minerals like calcium, potassium, vitamin C and folate.

There are many ways to use the different parts of the fennel plant. The dill-looking leaves are wonderful for seasoning fish. They can also be chopped up into salads or added to dressings and low-fat dips. The next time you make an oil and vinegar dressing, add some chopped fennel leaves and see what you think.

The white bulb has a wonderful crunch and can be sliced and eaten raw in salads. It pairs really well with different meats. Try adding the chopped bulb next time you're browning some ground turkey or extra-lean ground beef. It can also be added to soups, stews or pasta dishes.

One of my favorite ways to use fennel is in soups. The winter season is a wonderful time to incorporate various warming soups and stews into your meal plan. Here's the recipe of a great soup that includes fennel. I use this one quite often--it's healthy, delicious and full of nutritious vegetables and beans:

Ingredients:

• 1 Tbsp olive oil
• 2 onions, chopped
• 2 carrots, sliced
• 4 garlic cloves, crushed
• 2 celery stalks, finely diced
• 1 fennel bulb, trimmed and chopped
• 2 large zucchini, finely sliced
• 14 oz can crushed tomatoes
• 2 Tbsp pesto (store bought from a jar, or you can make your own)
• 3 3/4 cup vegetable stock
• 14 oz can beans (any kind you like--I've used white, kidney, great Northern, etc.)
• Salt and pepper

Method:

1. Heat the oil in a large saucepan. Add the onions, carrots, garlic, celery and fennel and saute slowly for 10 minutes. Add the zucchini slices and cook for 2 more minutes.
2. Add the crushed tomatoes, pesto, stock and beans and bring to a boil. Lower the heat, cover and simmer for 25-30 minutes, until all the vegetables are tender. Season with salt and pepper.
3. Ladle a portion of soup into a bowl, sprinkle with some parmesan cheese and serve with a slice of whole grain bread. Enjoy!

Rachel Cope MPH, RD, CD

A Resolution For a New You, Not the New Year

With New Year’s approaching next week, I would like to mention New Year’s Resolutions. I actually don’t like them much. If a change is needed, and you are committed to making that change, a calendar date shouldn’t matter. Why wait until January? It is hard for me to take people seriously when they wait until then to make the change.

Or maybe I am being too harsh? Maybe what happens is people feel so overwhelmed even though they know a change is necessary. Maybe they wait until after the holidays when they feel their temptations of office treats, holiday parties and big family dinners will be over. And maybe they lack the confidence to make the change when everything and everyone around them is telling them to overeat and under exercise.

But what these people may need to realize is that is not going to go away. We live in a toxic environment that lends itself to an unhealthy lifestyle. We are used to fast, convenient food and the idea of “eating healthy” is completely overwhelming, intimidating and daunting. But instead of worrying about what they can’t control, what if the focused on what they could?

If this sounds like you, I encourage you to take one day at a time. Commit today to live a healthy lifestyle. Worry about tomorrow then or next year when it comes. Today you can control and commit to making healthy choices. Set small realistic goals and once you have achieved those, you can move onto something different. Some ideas would be:

• Aim to eat 5 fruits and vegetables per day
• Try to include a fruit or vegetable each time you eat
• Cut back portions of meat to 3-4 oz cooked
• Cut back portions of whole grains to ½ - 1 cup cooked
• Limit red meat to 1 night a week and experiment with different proteins
• Try a new whole grain such as quinoa, barley, bulgur or whole wheat couscous
• Drink more water and try replacing pop with tea or mineral water
• Try swapping creamy dressing for lower calorie vinaigrettes

This list is short but I think you get the idea. Ideally, choose only 3 goals maximum to work on at one time. Changes shouldn’t be overwhelming or drastic or you are going to set your self up to fail. Work on a few and once you have them down (and notice how much better you feel!) move onto something else.

I know our environment needs fixing, and I think in some respects it is getting better. But until then, we can only do what we can do. And if you are overwhelmed, just make a goal and start. And once you start, you will see that you CAN do it! And with that will come confidence to continue and make new goals. Just avoid the all or nothing attitude while realizing that consistency is key, not perfection.

So now, 5 days before New Year’s, make your goals. Start today!

Emily Fonnesbeck RD,CD

Limited-Edition Foods Year Round

The holiday season means everything PUMPKIN flavored for me! We all have a particular food, maybe multiple foods, that we know we can only get one time a year and look forward to its debut, only to be sad to see it go after just a short while. Whether it be one of your relative's dishes at a holiday gathering or a seasonal offering at your favorite restaurant, the short-lived experience is just what we imagined throughout the year.

While I think it is important to not deprive yourself of these favorite foods, I also believe it is important to keep in mind moderation, which may be difficult if you focus on the limited availability. This could potentially lead to overindulging too often and derail you from your weight management goal.

I came across this article the other day that talks about limited-edition foods with cult followings. (click the link to view the article) I thought, what if these foods were made available year-round. Would they be as desirable? I also thought, what if there was a way to find a substitution that was not only available when you get the urge for a bite, but also a lot healthier so you could afford to crave it without guilt!

Here are some suggestions for healthier substitutions for a few of the fan favorites:

McDonald's McRib

Why not make a meal with the same barbecue flavor at home without the 500 calories and 26 grams of fat (10g saturated)?

At the resort we serve Ground Turkey Sloppy Joes. Use this recipe for only 274 calories and 5g of fat!

Serves 4

8 oz Extra Lean ground turkey breast

1 can white beans

1 cup brown rice, cooked

1/4 cup green chili, diced

1/2 cup corn

1/2 cup sloppy joe sauce (can buy pre-made)

1/4 cup tomato, diced

2 Tablespoons Worcestershire sauce

4 Orowheat sandwich thins

Steam 1/2 cup of uncooked brown rice to make 1 cup cooked rice. Brown ground turkey in a saute pan. Heat beans and rice together in pan and add the remaining ingredients. Cook until heated. Serve 1/2 cup of filling on each sandwich thin.

Cosi Turkey and Stuffing Sandwich with Cranberry Sauce

Instead of waiting until Thanksgiving and Christmas to enjoy a non-deli sliced turkey, why not roast one any other time of year? Some deli counters at the grocery store also offer this preservative-free option. Just ask them to slice it thick like you would at your home meal. Lean turkey makes great sandwiches. There is nothing stopping you from making stuffing or cranberry sauce, but also look to expand your taste buds and pair the turkey with a couple little slivers of avocado, leafy greens, roasted red peppers and red onion on a nice whole grain bread or a whole wheat wrap/tortilla. You could also use it to make a batch of turkey chili (the resort cookbook has our delicious recipe) or pulled turkey pita (one of our new lunches!)

Necco Sweethearts Conversation Hearts

Let's be honest; we really can't stand the taste of these clumps of sugar! What we do love is that they have cute sayings on them that warm our hearts. Why not give another personalized gift that provides some nutrition? Here are two of my favorite companies that offer customized foods (energy bars, trail mix, nut mixes, cereals, etc.) What makes this unique is that you have the option to name it or put a cute quote on the wrapper. These make great gifts or a treat to yourself! I will admit, my first YouBar when I moved to California was named, "Krista's Beachbody Formula." Please, no laughing!

(Click on the name to go to the website)

You Bars

My Mixed Nuts

Girl Scout Cookies

Everyone loves Thin Mints...All 160 calories for a small 4 cookie serving (8g fat - 5g saturated).

As we discuss in our Label Reading workshop here at the resort, there are a few key red flags to look for in an ingredient list to let us know if a particular food will work for or against us. These cookies I am afraid to say are a great teaching tool for what NOT to buy. The first ingredient states, "enriched wheat flour". This is basically refined flour and not a whole grain. This is followed by several types of sugar including high fructose corn syrup along with some trans fat (partially hydrogenated palm kernal oil).

Although not a health food, we all scream for it... The Skinny Cow brand low fat Mint Ice Cream Sandwich tastes just like the minty cookies with only 140 calories and 2 grams of fat (1g saturated). This sandwich is surprisingly large and satisfying. If you don't consume dairy, then So Delicious brand makes a soymilk-based mint flavor frozen sandwich with 150 calories and 3 grams of fat (1g saturated) or try the mini version for only 90 calories!

Dryer's Limited Edition Egg Nog Ice Cream

Three words...Silk Soy Nog! This treat is unfortunately only available for a limited time around the holidays as well, but has much lower nutritional stats than the full bodied egg nog and tastes wonderful.

White Castle Sweet Potato Fries

Three more words...Make your own!

Here is an easy recipe for baked sweet potato fries.

These are just a few examples to start. What is your favorite that only comes once a year? Maybe we can help you find a way to enjoy it year round!

Krista Haynes, R.D.

Merry Move-Your-Body Christmas!

Merry Christmas everyone!!
I hope you all had a wonderful Christmas Eve and are having a great Christmas morning! Today is my favorite day of the year, but it can be easy to sneak into some lazy holiday habits since the weather outside is (for the most part)cozy and cold...I encourage you to start up a new active holiday tradition today. My family gets together and plays a football game every Thanksgiving and a dodgeball game on Christmas. These activities are a great way to bring everyone together for a lot of laughs and as a bonus it helps burn off some of that usual holiday snacking!
Here are some "Merry Move-Your-Body Christmas" Ideas:

*Play a family game of Twister in your holiday's best pajamas

*Take your dog out for a Christmas stroll around the neighborhood and take pictures of the best decorated houses

*Go to a local ice skating rink for the afternoon

*If you live in an area where it snows, have a snowman building contest or build a snow fort with the kids or siblings

*Make a Christmas gift hunt (similar to an Easter egg hunt) but with little gift boxes hidden throughout the house or backyard filled with non-food items such as holiday socks, mini ornaments, etc.

*Set up a Dance Dance Revolution game of your own by playing holiday music and having dance-offs with the family members

*Play a family and friends game of snow football, beach volleyball, indoor dodgeball, street soccer (depending on the weather where you live)

*Take it to the slopes for a day of skiing, snowboarding or tobogganing

Enjoy the day and please let me know if you and your family already have a fun, active Christmas activity to share!
Jessica, Nutrition Counselor

Make Your Shopping Cart Work for You

How many of us have been to the grocery store and ended up either purchasing foods that we had no intention of buying, or buying a lot more food than we had planned? On a trip to the grocery store, a lot of us plan on purchasing only healthy, nutritious foods, but our intentions can fly out the window when we're confronted with the snack isle or smells coming from the bakery section.

There are several tips that I've heard over the years for assisting us in avoiding such pitfalls while grocery shopping. Certainly one of the most important tips, which I'm sure you're all aware of, is not going to the grocery store when hungry. You might have also heard about focusing your shopping in the perimeter of the store, as the perimeter is where the fresh foods and produce tend to be located. I've heard Emily give some wonderful tips about healthy grocery shopping--one I particularly liked was making your grocery cart look like the plate method we use for meal planning. In other words, your grocery cart should be 1/2 filled with fruits and vegetables, 1/4 filled with whole grains, and 1/4 filled with lean proteins (including low-fat dairy or non-dairy sources of calcium). These tips, and many others, can be used to assist us in purchasing foods that will work in favor of our health rather than those that work against it.

I recently came across this article (click the link) written by a dietitian in which she discusses using our shopping carts to help us in purchasing well-balanced and healthy foods. In essence, the idea is that the small basket section of the cart is used for items that we should limit or restrict in our meal plans--foods like sweets, salty or savoury snacks, highly processed foods or foods that are high in saturated fat. By doing this, we can be reminded that our purchase of these types of foods needs to be limited. In contrast, the main or large basket should be used for the foods we should be eating the majority of the time--foods like fruits, vegetables, whole grains and lean proteins. Below are some examples of foods to better explain this concept:

Examples of food items to be placed in the small basket section:

• High fat bacon
• Sausages
• Processed meats
• Sugary cereals
• Low-fiber breads and other refined grains
• Chips and salty snacks
• Whole milk and full-fat dairy
• Sweets, candy and chocolate
• Cakes, cookies, other bakery items

Examples of food items to be placed in the main or large basket:

• Fruits, including fresh, frozen or canned in their own juices
• Vegetables, including fresh, frozen or canned (try to find low-sodium if possible)
• Low-fat dairy like milk, cheese and yogurt
• Low-fat non-dairy sources of calcium like almond milk, soy milk, rice milk, etc.
• Whole grain breads, cereals, crackers, pastas and other whole grains (couscous, quinoa, etc.)
• Lean meats, poultry and fish
• Eggs
• Beans, lentils and other legumes
• Natural nut butters
• Raw nuts and seeds
• Healthy oils (olive, canola, flaxseed, walnut, etc.)

As you begin your shopping and proceed through the store, you will notice that certain decisions will need to be made. If your small basket is quickly filling up, you'll have to opt for the whole wheat pasta rather than the refined pasta or the fresh chicken breasts in place of the hot dogs. Such decisions can assist you in eating well-balanced and healthy meals.

So the next time you go to the grocery store, give this a try and let your shopping cart work for you!

Rachel Cope MPH, RD, CD

Christmas Brunch

Christmas morning is magical. I have always thought so but having kids to share it with has taken it to a whole new level. In fact it is so magical that my five year old, being so enamored with his gifts, completely forgets that he even needs food. So I knew last year I needed to pull out the big guns when planning brunch for Christmas morning. That's right...I decided on PIZZA.

JC will never say no to pizza. I knew it was a sure fire way to get something healthy in him before his grandparents got their hands on him. I decided on breakfast pizza which I have seen made many ways but here is how I did it.

Breakfast Pizza

1 prepared whole wheat crust (such as Boboli)

1 cup tomato sauce or pizza sauce

4 oz canadian bacon

4 whole eggs and 4 egg whites, scrambled

1 zucchini chopped (optional - I put this on my part of the pizza)

2 cups reduced fat Colby Jack cheese (or your favorite cheese)

Top crust with tomato sauce, leaving a 1-inch crust around the edge. Add canadian bacon, scrambled eggs, veggies and top with cheese. Bake according to crust directions. Slice into 8 pieces, each slice being roughly 250 calories.

This was a winner. I paired this with the oranges we found in the bottom of our stockings. Thanks Santa!!!

If you try this, let me know what you think!

Emily Fonnesbeck RD,CD

Food Advertising and Restaurant Tricks

After seeing this picture the other day, I began to think about how deceptive food advertising really is. As you can see, the actual product you receive is by no means the picture perfect image that led you to the fast food joint in the first place. So if it isn't the pretty food that keeps us coming back for more, then what is it?

Author, David A. Kessler, the Harvard-trained doctor, lawyer, medical school dean and former commissioner of the Food and Drug Administration, took to the dumpster to find out the answer in which he shares with us in his book, "The End of Overeating" (click for a Washington Post article about the findings). His mission was to figure out why we cannot resist certain foods. His findings: "Foods high in fat, salt and sugar alter the brain's chemistry in ways that compel people to overeat." And Kessler found that the food industry manipulates this neurological response, designing foods to induce people to eat more than they should or even want.

This conditioned hyper-eating is triggered by the dopamine surge we receive after eating these "pleasurable" foods. Over time, we end up like Pavlov's dog and salivate at just the sight of these foods even when we are not hungry. This is precisely what advertisers are trying to achieve.

How do we stop this vicious cycle? We must "re-wire" the brain's response to this type of food without depriving ourselves. Which is very difficult in our culture's toxic food environment. Kessler's answer is to change the way we think of these foods. He uses the example, Instead of viewing a huge plate of nachos and fries as a guilty pleasure, we have to . . . look at it and say, 'That's not going to make me feel good. In fact, that's disgusting.' " Another option is to avoid exposure to the temptation. If you pass the vending machine each day, go another route to avoid it or if you are driving to work and pass a specific fast food restaurant that is a weakness, maybe find an alternate path to travel. Out of sight, out of mind!

On a similar note, you may have heard about the push in San Francisco to remove toys from McDonald's Happy Meals that don't meet specific nutritional criteria. The thinking behind this is, if we don't lure our kid's in with toys, then they will not choose those foods. But, what about the brain chemicals at work in their little heads? This leads to an even larger debate. Whose responsibility is it to make sure our kid's eat healthy? Is it the restaurants or the parents?

What are your thoughts about food advertising and/or their use of fat, salt, and sugar to power cravings and make us come back for more?

Krista Haynes, R.D.

Healthy Spin on Chips and Dip

With the holidays here, many people will find themselves hosting meals with family or bringing snacks to friend's houses. As opposed to bringing the usual chips and dip, which start your calorie budgeted plan for the meal in a downward spiral, try out some of these yummy crowd-pleasers instead!

Hummus Plate
Make your own hummus by blending in a food processor chickpeas/garbanzo beans/black beans, olive oil (limit), lemon, garlic, cumin, tahini and pepper. Then serve sliced red, orange, green and yellow bell peppers alongside of it.

Dill Yogurt Plate
Mix low fat greek yogurt with dill, oregano and a little turmeric for the dip. Then serve with the dip an arrangement of mini vegetables including persian cucumbers, cherry tomatoes, baby carrots, mini mushrooms, and sugar snap peas.

Fruit Skewers
Let guests create their own mixture of fruits for a snack to match their personal pallet. Chop up strawberries, bananas, apples, pears, nectarines and grapes and place in a bowl next to kabob sticks. Guests can make their own skewers then can dip them into different flavored yogurts. A delicious mixture for a dip is vanilla yogurt with unsweetened cocoa powder.

Deconstructed Salad
Pick any of your favorite lower calorie dressings and use as the dip. For the mock chips use romaine leaves, escarole leaves, or pieces of endive.

Mediterranean Plate
Arrange cherry tomatoes, olives, Trader Joe's Just Chicken pieces, and cucumber slices around a bowl of pureed lemon, garlic, tahini, cumin and parsley (tahini dip).

Roasted Vegetable Tray
Thinly slice zucchini, squash, carrots, mushrooms, bell peppers and eggplant then roast in oven with a flavored balsamic vinegar. Serve with small pieces of whole wheat pita bread.

Shrimp Cocktail
Arrange chilled shrimp around a dip of horseradish sauce and lemon.

Cheese Plate
Unwrap light Laughing Cow cheese wedges and place in the middle of serving plate. Serve Akmak crackers, apple slices and pear slices around the light cheese wedges.

Snack Bowls
Set out low calorie items in snack bowls that have plenty of flavor without any dip at all. Good items include:
Roasted Seaweed chips (found at Trader Joes or at Whole Foods - Sea's Gift brand)
Air-popped popcorn flavored with cinnamon, nutmeg and ginger
Cherries, raspberries, blueberries and blackberries

Happy Holidays!
Jessica, Nutrition Counselor

Fight Winter Illness with Good Nutrition

It's that time of year when winter illnesses like colds and flus can run rampant through homes, schools, workplaces and communities. Good nutrition can play an important part in keeping us healthy and well throughout the winter season. Not only is proper nutrition important for preventing colds and flus, it can also also assist us in recovering from such illnesses.

Foods that play an important role in warding off infections like colds and flus are those that contain antioxidants. Antioxidants provide many health benefits, including: boosting the immune system, lowering risk of infections and illnesses, preventing and repairing cell damage, and improving long-term health by reducing risk of chronic diseases like cancer and heart disease. For more information on the benefits of antioxidants, check out this past blog post (click the link).

The primary antioxidants include the following:

• Vitamin C
• Vitamin E
• Beta-carotene
• Zinc
• Selenium

Just by eating a variety of healthful foods, we can ensure that our bodies are getting good amounts of antioxidants. You've probably heard the advice, 'Eat a rainbow.' This is not referring to Skittles or M&Ms, unfortunately. Rather, it means trying to consume a variety of different colored fruits and vegetables, as this will help us receive optimum health benefits from our foods. Eating lots of fruits and vegetables is the best way to provide antioxidants for our bodies. For more information about eating a rainbow, check out this blog post (click the link). For ideas about how to incorporate different fruits and vegetables into a healthy meal plan, check out this blog post (click the link).

Even though fruits and vegetables are generally the best sources of antioxidants, other foods contain these disease-fighting compounds. Foods like beans, legumes, nuts, whole grains and lean proteins can all provide antioxidants. I recently came across this article (click the link), which discusses the importance of eating a variety of healthful foods to fight winter sickness. The article points out some of the different food sources of antioxidants, including the following:

• Vitamin C: citrus fruits like oranges and grapefruit, tomatoes, red bell peppers, strawberries and cantaloupe
• Vitamin E: nuts, fortified cereals, avocado and broccoli
• Beta-carotene: carrots, sweet potatoes, kale, spinach and winter squash
• Zinc: nuts, beans, eggs, whole grains, meat and dairy products
• Selenium: Brazil nuts, shiitake mushrooms, tuna and some fortified breads and grain products

As it turns out, by following the plate method, we can better assist our bodies in preventing and fighting illness. Just make 1/2 of your plate fruits and vegetables, 1/4 of your plate whole grains and 1/4 of your plate lean proteins. Using this method to plan meals can help nourish our bodies with proper nutrients and antioxidants to promote health and wellness.

Many of us like to eat comfort foods when we've caught a winter cold. By making just a few tweaks to our recipes, we can better assist our bodies in recovering from sickness. So add lots of veggies like carrots or spinach to your chicken noodle soup or sprinkle walnuts and berries on top of your oatmeal to help fight winter illness.

Rachel Cope MPH, RC, CD

Nutrition Information From Trusted Professionals

I really appreciate the collective effort that has gone into making this blog a great source of information on how to live a healthy lifestyle. There have been numerous topics discussed from emotional eating to whole grains to forgiveness to depression to smoothies. Where else can you get such a variety of quality information?

It is easy to be confused and intimidated by weight loss, eating healthy and overcoming emotional eating. There are so many lay publications that tend to skew information to work for them, to sensationalize a story or sell a product. I hope when you come here you know you are in good hands. We take that responsibility very seriously and believe in unbiased, ethical practices to ensure you get the care you need.

So I want to hear from you! What would you like to hear about? Do you have topics that you would like Paige, Jen, Essara, Krista (counselor), Emily, Rachel, Krista (RD - Malibu) or Jessica to address? The point of this blog is to help you succeed at home. So please ask!

Emily Fonnesbeck RD,CD

Twinkie Diet - The Next Fad Diet?

I would first like to vent and say how appalled I was when the story about Professor Haub, a nutrition professor at Kansas State University, titled "Twinkie Diet Helps Nutrition Professor Lose 27 Pounds" was published on CNN (click for the article). This is exactly what people want to hear, that they can eat whatever they want to lose weight, as long as they stay within their daily calorie budget. While calories do count and if you consumer fewer than you burn, you will lose weight, this doesn't provide a sustainable solution and it sure doesn't promote optimal health.

For his experiment, Professor Haub consumed just 1,800 calories per day, an 800 calorie reduction from his usual 2,600 calorie per day diet. Approximately two-thirds of his calories came from junk food. The result: His body mass index decreased from 28.8 (overweight), to 24.9 (normal). What you may also find shocking is that other health indicators such as his LDL or "bad" cholesterol dropped 20 percent, his HDL or "good" cholesterol increased by 20 percent, and his triglycerides (the body's storage form of fat) dropped by 39 percent.

However, these results should not come as a surprise. It has been confirmed from other studies that weight loss in general, regardless of how it happens, will improve your blood lipid profile. This study actually backs up the idea that if you are overweight, weight loss is good for improving your overall health.

So before you go out and buy a lifetime supply of Twinkies or invest in Hostess, remember diets do not work. Lifestyle changes are key and they must be something you can sustain. Choices should be made with your health in mind. Both quality as well as quantity of food counts when it comes to weight loss, weight maintenance, and long-term health.

Some good news...You can include a little treat here and there and you don't have to forgo your favorite foods. Remember the 90/10 rule. If you eat fruits, veggies, lean protein and whole grains most of the time, an occasional Twinkie or Hostess Cupcake in a moderate portion is perfectly fine for most of us. The 90 percent includes foods that have been shown to reduce the risk of several chronic diseases and promote life-long health.

The LA Times recently published another viewpoint on the Twinkie Diet. Click HERE to read!

Krista Haynes, R.D.

Escarole and Kohlrabi

I happened upon two new vegetables today,escarole and kohlrabi, this week the blog is on a leafy greens kick! If you have never heard of them either, do not feel ashamed, they are rather new menu items to the United States. Used in many recipes in Italy and the Netherlands, escarole is outshined by low nutrient iceberg lettuce in our super markets. I encourage you to try adding escarole to your mixed green salads or boiling it down for use in soups from now on! Escarole is a high source of Vitamin A, good source of Vitamin K, folate and manganese. It is also more dense than you think and yields a high amount when shredded, so it can be a money saver also! Kohlrabi, also known as German turnip, it is a close cousin to cabbage or broccoli but has a milder taste. Kohlrabi can be eaten either cooked or raw and it also is a good source of Vitamin A and also Vitamin C and potassium. Both escarole and kohlrabi are low in calories and good sources of fiber and hydration to your diet. Here are a few recipes to help start you on your new vegetable cooking adventures...

Escarole and White Bean Soup

Grilled Polenta with Shrimp and Escarole

Winter Greens Escarole Salad

Thai Grilled Chicken and Kohlrabi on Cabbage (swap kohlrabi for the broccoli in recipe)

If anyone has tried escarole or kohlrabi before in a different meal, please share. Other fun, new greens to try out in your menu are beet greens, green cabbage, dandelion greens, endive and bok choy.

Jessica, Nutrition Counselor

Kale

The winter months can be a difficult time to incorporate fresh, seasonal produce into a meal plan. There are not many fruits and vegetables that thrive in the cooler weather, but leafy greens like kale are the exception.

Kale is a fantastic vegetable for many different reasons. It is extremely nutritious--it's low in calories, but high in several important nutrients like fiber, calcium, vitamin B6, magnesium, vitamin A, vitamin C, iron, potassium, copper and manganese. Kale is also one of the best food sources of vitamin K--one cup of kale provides an astounding 1,000% of the daily value for this vitamin. Vitamin K is important for various functions in the body, including antioxidant activity, blood clotting and bone health. While vitamin K is an essential nutrient, some people need to limit their intake. If you are currently taking a blood thinning or anticoagulant medication like warfarin, you should probably avoid kale, because the vitamin K can interfere with these types of medications. Consult your physician if you have any questions about adding kale to your meal plan.

Kale provides great anti-cancer benefits, with its many phytochemicals and anti-oxidants. And beyond all this, it's very versatile and easy to incorporate into different recipes.

I recently found this very informative article called, The Truth About Kale (click the link). The article provides all the benefits of kale, along with various ways in which to use it. Here are some great ways from the article in which to incorporate this nutritious vegetable into different recipes:

• Make a simple salad with a bunch of thinly sliced kale, red pepper, onion, raisins, and your favorite salad dressing.
• Braise chopped kale and apples, garnish with chopped walnuts, and add a splash of balsamic vinegar.
• Toss whole grain pasta with chopped kale, pine nuts, feta cheese and a little olive oil.
• Make kale chips by slicing kale into bite-sized pieces, toss with a drizzle of olive oil and a pinch of salt, and bake for 10-15 minutes at 350 degrees in the oven.
• Rinse kale, finely chop it and add it to soups, stews, stir-frys, salads or casseroles.

My favorite way to eat kale is the simplest. Saute chopped kale with a tablespoon of olive oil and some minced garlic for 5 minutes. Then sprinkle some salt and pepper on top. Simple as that. It makes a wonderful vegetable side dish. I've even eaten this as a snack.

Winter is a great time to add nutritious foods like kale to your healthy eating plan. If you've never tasted kale before, give it a try and see what you think. Your body will appreciate the nutritional benefits!

Rachel Cope MPH, RC, CD

Soup for Volume - Volume Eating Part 4

Ever wonder why we serve soups for lunch each day prior to your entree? Here is a great article that summarizes our theory:

Healthy Diet Starts with Filling Soups

I talk a lot about volume eating in my lectures at the spa. Research shows that when people start a meal with a large salad or broth based soup, they eat less calories at that meal. Feeling full has much more to do with HOW MUCH you eat rather than HOW MANY calories you consume. So to feel full and still lose weight, it is important to look for high volume foods that are low in calories such as fruits, veggies, whole grains and lean proteins. By focusing on the plate method (1/2 of your plate being fruits and vegetables, 1/4 whole grain and 1/4 lean protein), you will build a balanced meal that is high volume and low in calories.

For more information on this topic, here are some past blog posts:

Volume Eating

Volume Eating Comparisons

Volume Eating Part 3

Clearly I like this topic :). I really feel like this is a way to make a healthy lifestyle rather than living a diet. Diets are negative. You are constantly focused on what you can't have. They are restrictive and food is viewed as the enemy or "bad". Instead, with volume eating, you can focus on what you CAN have, changing to a more positive approach that will leave you psychologically, as well as physiologically, well fed and satisfied.

So instead of saying "I can't have that because I am trying to lose weight", replace it with "I CHOOSE to have this because I want to live a healthier lifestyle." If you are interested in making changes, change the way you think and talk about those changes. YOU have chosen this, no one is making you do anything. A lifestyle is easier to stick to when you make that commitment and change your perspective and self talk.

Have you found the volume eating principle helpful? How have you incorporated this at home?

Emily Fonnesbeck RD,CD

Food Pushers

You have finally figured out how to resist temptation in several situations that revolve around food and now with the holidays approaching, you are prepared to put your plan into action. But, what about those family or friends who aren't aware of your new healthy lifestyle and while meaning well, may push you to eat more food than you had planned during your holiday gatherings? These food pushers are everywhere and it may be difficult to say "no" to their offering, especially if it is someone you do not get to see often. Food is love, and when offered to someone, the cook often feels rejected on a personal level if it is not accepted. How do you get around this situation without being hurtful or without tempting yourself back into a situation which may lead to overeating?

Make your goal a priority and be honest

If your friends and family are aware of your weight loss goal, they will hopefully be supportive and help you stick to your plan without being pushy. Remember, you are the only one who has the power over what and how much you eat.

Take a break

Holiday meals are served in multiple courses. Usually appetizers and drinks are set out or served and ready for consumption the second you walk in the door. Followed by a hearty meal and then soon after, the dessert. Take your time and delay the next course. By holding back for a while, you’ll be in a better position to assess just how much, if any, you can eat, and more than likely find you’ll be happy to eat a lot less.

By saying something like, “I’m too full right now, but I may try some in a little while” gives you some time to stall. If you give your craving a chance to subside, it will be easier to give a firm "no".

A little bit goes a long way

If there is something you've been waiting all year to have, do not deny yourself the pleasure, just eat a smaller amount than you normally would. Remember, the first three bites are the most satisfying. Use mindful eating to enjoy the sensation of this food and you will find you are satisfied with less. Be sure to let the cook know you enjoyed the dish; just remember to resist offers for seconds!

Be assertive

More than likely, the food pusher is not trying to sabotage your efforts. Many of us often get overwhelmed with the holidays and use it as a time to go outside of our usual dietary patterns and overeat without thinking of the consequences on our overall health and weight loss goals. If you are in control of the situation, then the situation will not control you.

How do you handle food pushers?

Krista Haynes, R.D.

Tis the Season for Tastebud Expansion

This holiday season I encourage you to expand your tastebuds and try out a new ethnic dish with the family. Below are some tasty food items from around the world that fit into a healthy calorie budget as well, enjoy!

Katchumber Salad(Indian Dish)
Mix together chopped green bell peppers, tomatoes, onion, freshly minced cilantro, a little fresh squeezed lemon and ground black pepper. Let it sit in the refrigerator for an hour before serving to ensure a crisp texture.

Nicoise Salad(French Dish)
Mix together chopped hard boiled egg, small red potatoes, romaine lettuce, tomatoes, red onion, capers and green beans. Top with a drizzle of the following vinaigrette: lemon juice, olive oil, minced shallot, thyme, basil, oregano, dijon mustard and pepper.

Yosenabe(Japanese Dish)
One pot, stew-like dish made with mushrooms, bean thread, fish of choice, Chinese cabbage, spinach, shrimp, tofu, oysters, green onions and kombudashi (vegetarian stock made with dried kelp and water).

Fish Vera Cruz(Mexican Dish)
Halibut or Red Snapper cooked in a tomato base sauce. The sauce is made with lime juice, olive oil, onion, garlic, green pepper, fresh salsa, tomato sauce, capers, sliced jalapenos and olives.

Chicken Tikka(Indian Dish)
Mix together ground cumin, masala powder, ground coriander, turmeric, minced garlic, grated ginger, chili powder. Stir spice mixture into 1 cup plain nonfat yogurt (can do greek yogurt option for more protein). Use this as a marinade for the chicken, let it marinate for 2 hours. Lastly, chop marinated chicken and cook in oven for 20 minutes or until the chicken is cooked through.

Doro Wot(Ethiopian Dish)
In large pot, simmer onion, garlic and ginger with a little vegetable oil until lightly brown. Add cardamom, cinnamon, coriander and paprika spices, continue to simmer for about 15-20 minutes at low heat stirring occasionally by adding water as needed to avoid sticking. Add chicken and simmer until chicken is done.

Sate Skewers(Indonesian Dish)
Marinate chicken with a mix of olive oil, braggs aminos, garlic, shallot cloves, ground paprika, white pepper, ground coriander seeds, ground nutmeg and cumin. Chop up chicken into chunks and place on skewer sticks to put on the grill, then grill until cooked through.

Chana Saag(Indian Dish)
Combine chickpeas and spinach with a mixture of grated ginger, olive oil, cardamom, cinnamon, garlic, onions, canned tomatoes, turmeric, coriander, red chili powder, garam masala and a pinch of sea salt.

Happy Eating!
Jessica, Nutrition Counselor

New Website for Children's/Teens Nutrition

The American Dietetic Association (www.eatright.org) has recently launched a new website for children's nutrition. This site has been developed and put together by dietitians and contains reliable, scientifically-based, up-to-date information about nutrition for children, adolescents and teenagers.

I've had a look at the site, and I would definitely recommend it for parents, as it provides a wealth of tips, recipes and other relevant information that parents might find helpful in feeding healthy children. Here is a link to the site: www.kidseatright.org.

Some of my favorite elements of the website include:

• The article of the week--on the homepage of the site there is a weekly article featured. This week, the article is Teen Nutrition for Fall Sports (click the link to view the article). It gives great advice for parents in helping their active teens get the energy and nutrients their bodies need for optimal performance. There are also many other articles dealing with a range of children's and teens nutrition.
• The recipe of the week--on the homepage you will find a featured recipe of the week, along with many other healthy recipes that provide good balance and nutrition for families. The recipe this week is Sweet Potato Latkes (click the link), which are like potato cakes. Some of the other recipes include: broccoli salad, whole wheat date bars, Polynesian shrimp tacos, rainbow penne pasta and many others. The nutritional information for each recipe is provided.
• The featured video--on the homepage you'll find a featured video. The video for this week is Pointers for Picky Eaters (click the link). If you have children who are picky eaters, this video gives some great strategies for getting them to try new foods.

Apart from this, the website contains various other features that you might find helpful. It provides specific information and tips for various ages groups, including: babies, toddlers, pre-schoolers, grade-schoolers and teens. The site provides information on cooking, eating out, nutrition guidelines, food labelling and so many other helpful topics.

I hope you'll take advantage of this free resource in assisting with family meal planning and children's nutrition. Take a look and see what you think!

Rachel Cope MPH, RC, CD

Weight Loss POWER PHRASES!

Hi Everyone,

Question: What are the two biggest power phrases for weight loss?!?!?

Answer: "Thank You" and "Ouch".

Confused?!?! I thought you might be... :)

When someone compliments you - simply say Thank You. It's one of the best things you can do for your soul. Do not defend or deny - you are only hurting yourself (and potentially sending a hurtful message to the sender). A well placed thank you can do wonders for your self concept, your emotional growth and healing your inner critic. In addition, saying thank you often leads to a smile. AND, we all know smiles burn calories. :)

When someone says something direct, hurtful, offensive, etc. - simply say Ouch. This easy phrase sends the signal that the comment was received as harsh or hurtful. It allows the other person to either defend, deny or simply restate their comment. Do not assume, wallow, withdraw or stew on things that may have been simple misunderstandings - clear them up real time! You may be pleasantly surprised at how often this avoids hurt feelings and nips relationship problems in the bud. AND, we all know that happy feelings don't need to eat. :)

The holiday's can be very stressful times. These two tactics can help you make it through feeling confident and in control of your emotions.