10 Healthiest Foods for Your Heart in 10 Days: Day 6

Berries, some of the most flavorful and colorful foods imaginable,are also great for your heart.  But the news gets better; whether you prefer strawberry, blackberry, blueberry, or raspberry, the greatest benefit seems to come from eating a variety of berries, so fill your bowl with the deepest and lushest hues and textures of the summer season and savor for your health.

Berries are a great source of dietary fiber, which is found exclusively in plant foods.  Fiber is not broken down by the human body and soluble fiber, actually works by slowing the emptying of the stomach, which helps with weight control by making you feel full.  It also reduces LDL (bad cholesterol) by interfering with the absorption of cholesterol from your diet, and increasing your intake of soluble fiber by 5-10 grams per day may reduce LDL by up the 5% (women under 50 need 25g per day and men, 38g (Mayo Clinic)).  Though soluble and insoluble fiber are both a good-for-you part of foods, and the best way to insure an adequate supply of both is to eat a varied diet full of fruits and vegetables, oatmeal is one of the greatest sources of heart-healthy soluble fiber, and with blueberries and strawberries being high on the list, choosing oatmeal sweetened by your favorite fresh berries may be the simplest and heart-healthiest way to kick off your day.

The US Department of Agriculture found that blueberries, specifically, have a compound in them called pterostilbene, which has the ability to fight bad cholesterol much as the antioxidant found in grapes that led to the reports of red wine being good for the heart.  In fact, pterostilbene, as found in certain blueberries, was found to be more effective at lowering bad cholesterol than that found in grapes and may even help raise good cholesterol levels. 

As for raspberries, they possess a compound called anthocyanin that not only gives the fruit its rich red color but also helped reduce the risk of heart disease and inflammation, according to the "Journal of Nutrition."  Currently, research is being focused on inflammation and its role in heart disease, but doctors from the American Heart Association contend that just as our white blood cells attack a splinter, which cause the area around it to become red and swollen, our arteries react to injuries to the heart, such as smoking or high cholesterol, causing fatty deposits that narrow the artery and restrict blood flow.

All of the science on berries does not matter as much as the fact that they are delicious and wonderfully simple to add to your diet, as they are low in calories, high in taste, and quite filling, but they can be expensive, especially as strawberries and blueberries appear on the "Dirty Dozen," which is the list of foods most contaminated with pesticides.  To buy organic and save money, consider buying frozen, especially during off-seasons, and look to a store brand, such as Whole Foods' 365.  If you are not buying organic frozen berries, read the label to insure that sugar has not been added to the fruit.  Frozen berries are perfect for smoothies, mixed in yogurt, cooked in oatmeal, and for baking, though my three-year-old would eat an entire bag of frozen raspberries with his bare hands if given the chance.

If you want fresh berries, consider a local farmers market or follow your favorite grocer on Facebook, where many companies will advertise sales.  Another options is to grow your own.  Not only is planting and caring for the plant a learning experience for children, but it can save you considerable money.  Often research on blueberry plants will reveal that they will take three years to bear fruit, and no child can wait that long (and, honestly, I will kill a fragile, new plant), but mature blueberry bushes can cost as little as $20-30, and though you have to buy two so that they can cross-pollinate, you should recover your investment in about two years.  Think you do not have room?  Some experts recommend growing blueberries in pots as it allows for better control of the soil. 

Once you buy your berries, the ways to enjoy them are only limited by the imagination.  Add blackberries to an apple crisp.  Combine with your favorite yogurt and granola for  filling breakfast or lunch.  Go wild with your smoothie and popsicle recipes.  Add berries to pancakes, on top of waffles, in your salad, on your cereal, or in your muffins, or just pop open a container, wash, and enjoy them simply as they are.  You can even use them to cut calories without ever feeling the sacrifice; try replace your favorite after-dinner treat with fresh berries for one week.  Being low in calories but high in taste, your mouth and mind will think it is a sweet treat but your waistline will relish the low-calorie truth. 

10 Healthiest Foods for Your Heart in 10 Days: Day 5

Are we all going nuts?  There is nothing better than discovering a simple and delicious snack that may improve your health.  No steps to follow or time consumed, just a filling food and the good feeling that comes from taking care of your body.  But if nuts are heart healthy and a good-for-you, simple snack then why are they labeled as fatty and banned from schools?

Nuts are full of fat, but much like salmon or olive oil, two other heart-healthy foods, nuts are filled with unsaturated fats, which lower bad cholesterol levels.  They are also one of the greatest plant-based sources of omega-3 fatty acids, which can actually prevent dangerous heart rhythms that can lead to heart attacks.  Nuts only become fattening, and even bad for your heart, when coated in salt and sugar and eaten in excess, thus for maximum benefit, nuts should be consumed plain.
Nuts also help reduce the risk of developing blood clots, but they contain two substances that help keep arteries in top shape.  The first substance is Vitamin E, which prevents the development of plaque in arteries, which can slow or even stop blood flow to the heart.  The second is l-arginine, which helps keep artery walls flexible and less prone to clots.

But all nuts are not created equal.  Walnuts contain high amounts of omega-3 fatty acids, but almonds, macadamia nuts, hazelnuts, pistachios and pecans are also heart healthy.  Because they are high in calories, too many may equal caloric overload, so the Food and Drug Administration recommends limiting servings to approximately a handful, and to receive the full heart-healthy benefits, that handful should replace another protein, such as eggs, meat, or dairy, all of which are animal-based proteins and contain saturated fat.  As it can be hard to keep track of what you have consumed while standing over a giant bag mindlessly munching, a great way to ensure that you get the health benefits without damaging your waistline is to place serving-sizes of nuts into baggies.  Having this convenient snack at the ready may encourage healthier snacking by preventing a run on the vending machine at work or school.  Also, as nuts are high in fiber, they will keep you full, which may prevent gorging on a later meal.

So with all of the health benefits why do nuts have a bad rap?  More than 3 million people in the United States are allergic to peanuts, tree nuts, or both, and peanuts, which are actually not a nut, but a legume, cause 50-62% of food-related anaphylaxis deaths in the United States, with tree nuts, such as walnut, almond, hazelnut, pistachio, and Brazil nuts causing 15-30%.  Thus not only are many people allergic to the heart-healthy nuts mentioned above, but the potential reaction to them is severe and even life threatening, and peanut allergies are becoming more common, with cases nearly doubling in children from 1997-2002.  For further information on peanut allergies and introducing peanuts to children, please see "When to Introduce Peanuts to Kids."

Interesting nut facts:
The cashew is in the same family as mango and pistachio. Research has shown a link between a cashew allergy and a severe reaction to poison ivy.
Almond is in the plum family with apricot, cherry, nectarine, peach, and plum yet is considered a tree nut by most allergists.
The pecan is in the walnut family.
Coconut is in the palm family, and doesn’t cross react with tree nuts, but it has been deemed a tree nut by the FDA for labeling.
 

10 Healthiest Foods for Your Heart in 10 Days: Day 4

My father knows how to barbeque.  Forget the gas grill; he is old school charcoal in the Weber, and my mom's mother was so impressed with his skills that she passed down her famous basting sauce not to her two sons but her son-in-law.  Until this weekend, this recipe started with melting two sticks of butter, but Saturday, olive oil hit the pan to the rave reviews of our unsuspecting diners.

With the story above and other situations where olive oil is elected over butter, one has to question whether the greater gain to heart health came from losing the butter or gaining the olive oil.  Research has pointed to olive oil itself not being responsible for lowering LDL (bad cholesterol), as much as the removal of butter or other animal-based fats, which are high in cholesterol and saturated fat.   In contrast, olive oil, which is plant based, contains monounsaturated fatty acids, which though considered a healthy dietary fat, is still high in calories, so to benefit from olive oil it must be used in limited quantities (about two tablespoons per day) and as a replacement for other fats, not as an addition to them.

Frequently, one hears of "extra virgin" olive oil, which is the highest quality of olive oil and comes from the first pressing of the olive within a day of harvest.  Extra virgin olive oil (EVOO) may have the greatest health benefits, as it has greater anti-inflammatory properties than oil from subsequent presses, which may work to lower inflammatory markers in the blood, which when chronically raised may contribute to the development of heart disease. 
Adding olive oil to your diet is less about new ideas and recipes as it is a call to review your diet and find opportunities for substitution.  Sautéing?  Start with olive oil.  Like bread with butter with dinner?  Drizzle whole wheat bread with olive oil and herbs and then toast.  Baking vegetables?  Substitute olive oil for butter and see if your family notices.  Making a salad dressing?  Use olive oil, but only use about 30-40% of the called-for amount.  Topping your baked potato?  Use nothing!  Most loaded potatoes have plenty of fat between cheese and Greek yogurt (no sour cream here!), so skip butter and olive oil.
If you are looking for a good-for-your food that incorporates olive oil, if not celebrates it, seek out hummus.  There are many great brands and finding a favorite is a matter of taste, as it can range from mild, which may appeal to children, to bold.  If you live in Atlanta, Mediterranean Grill has my favorite hummus, but children prefer the mild hummus found on the hummus sandwich at Falafel King.  I also recently discovered Whole Foods' Zesty Garlic Hummus, which my son and I both loved on a whole wheat bagel with slices of cucumber.
If you feel really bold [and have no social engagements], try my favorite Dragon Breath Pasta, which is flavored only by the perfect, two tablespoon serving of garlic, a huge serving of raw garlic, and a pinch of basil. 

Always remember that fresh olive oil has a better taste and more health benefits, so before purchasing a quality olive oil, check for a date on the package, which should be no older than one year, and store all olive oils in a cool, dark place.  Use olive oil within six months of opening, but, if properly stored, it can last for up to a year.  Want more information on storing olive oil?  Check out this article. 
 

10 Healthiest Foods for Your Heart in 10 Days: Day 3

Avocado not only helps lower LDL (bad cholesterol) but can actually raise HDL, which is the cholesterol that helps fight heart disease.  Avocados are packed with monosaturated fat, which studies have found to aid the body in the absorption of carotenoids, which are plant pigments that work as antioxidants.  Carotenoids can be taken as a supplement, but it is easier for the body to use it as ingested from naturally occurring sources, such as fruits and vegetables.  Specifically, avocados help with the absorption of beta-carotene, which may prevent arteries from hardening.

The best news yet is that you need no other reason to consume avocado than its taste and texture, so health benefits are just an added bonus with this rich and creamy treat.  In fact, avocados are currently my favorite food, and I buy them in bulk because this family of three uses one per day because they make most any dish come to life. 

Many people are intimidated by these odd-looking fruits that can look like giant shriveled raisins, but there is no need.  Avocados are ripe when they give slightly to pressure, so if they are hard like an apple they are not ready, but when they give, much like a perfectly ripened peach, they are ready to be eaten.  If you buy avocados that are still hard, simply leave them on the counter for a few days until they ripen or to ripen them more quickly, close them in a brown paper bag. 

To cut an avocado, simply hold it length-wise in the palm of your hand.  Take a sharp knife and with the length of the blade running down the center of the avocado, plunge through the leathery skin and meat, until you contact the hard seed.  Next, simply turn the avocado in your hand, making an incision all the way around the avocado.  Once cut, gently twist the two halves apart.  The seed will remain in one side, and to get it out, plunge the knife blade into it and twist; the seed will come out attached to your knife.   

For my three year-old, avocado was his second food as an infant (visit our month-by-month guide on introducing solid foods) and his favorite way to eat them two-and-a-half years later is just as basic; I simply cut an avocado in half, and, using the tip of a knife, cut the meat through to the skin in one direction, then score perpendicular to the first, to create bite-sized chunks, which he eats from the skin with a spoon. 

Cutting the avocado in the skin in one direction to form long slices is a mess-free way to cut avocado for a sandwich, quesadilla, or burger, while adding the second, perpendicular cut is perfect for salads, chili, and rice dishes (see recipe or try it over your favorite Zatarain's meal) , or to prep for guacamole (see recipe).  You can also try avocado in a smoothie or in countless other recipes, but I prefer to use it simply so as to allow its mild flavor to shine.

Avocado will brown, much like it's relative the banana, when exposed to air, which is another great reason to cut the avocado in its skin, as it naturally protects any unused portion from exposure.  So, once you have used all that you need for one meal, simply cover what is left and refrigerate.  The brown meat will not harm, but as it may not be appetizing, you can also scrape it away to reveal lush green meat below.  

 

10 Healthiest Foods for Your Heart in 10 Days: Day 2

Salmon
If you are a parent, salmon is a literal lifesaver; on the practical front, kids love it because it is colorful with just enough taste to make them happy without tasting overly fishy, but eating 3.5 ounces twice per week of this omega-3 packed food can also reduce your blood pressure and your risk of dying from a heart attack by up to one-third. 

Salmon is a great protein source and can be prepared in a variety of ways, but before you can cook it, you have to know what to buy.  First, only buy wild salmon, never farm-raised, which contains more pesticides and insecticides, but you can find wild salmon in a can, with Costco's Kirkland brand being a great option.  When purchasing fresh salmon, avoid pieces with discoloration, darkening, or drying on the edges.  If the cut has flesh present, it should be shiny and no milk-colored slime should be present.  Finally, fish should never stink.  Take fresh fish home on ice or in a cooler, and store it in the coldest part of your refrigerator, where it may stay for up to twenty-four hours.  If you do not intend to cook it immediately, freeze it, but in groupings only large enough to provide a single meal, as fish should not be thawed and re-frozen.  If fresh fish is not an option, elect vacuum-packed, individually frozen pieces of fish, with the phrase "once frozen" on the label.  Much like fresh fish, only thaw what you need for a single meal, as it cannot be re-frozen.
Wild Pacific salmon comes in five varieties, with the two most common being King and Sockeye.  Sockeye has a slightly richer taste than King but both are tender and moist.  Coho is also common, but has a milder taste and is not as moist as the other two.  I, personally, love the King or Sockeye and am not a fan of the Coho, because I like a more robust salmon flavor and large flakes, but experiment to find your favorite.
Salmon is much like a lot of things in life, in that if you spend a little extra on it, you get a better fish and taste, but fish can be expensive, so shop around to find a place that stocks fresh fish at a reasonable price.  If you live in an area with a fish or farmer's market, such as the DeKalb Farmers Market in Atlanta, you have a great source, but Whole Foods runs specials multiple times per year on salmon that makes their prices comparable to a farmer's market, and when they do, stock up your freezer!    

To get two servings per week of salmon, you will need a variety of ways to use it, but salmon's mild taste makes it very versatile.  Below is a run-down of great salmon recipes, so experiment and find what you enjoy:
Omelet: use flakes of salmon from last night's dinner in your omelets or simply mix it in with your scrambled eggs to create a filling breakfast.  Serve it on a piece of whole wheat toast, which you could lightly spread with low-fat cream cheese, and sprinkle with a pinch of dill. 

Salmon Salad (see recipe) uses canned wild salmon to create a flavorful and healthy salad that offers both twang and sweetness.  It can be eaten plain or served with fresh sliced tomato on a piece of toasted whole wheat bread for a filling lunch.

Patty: fast, easy and kids love these.  Mix 1/2-3/4 of a cup of canned or fresh salmon per patty, ready-made (or make your own) whole wheat breadcrumbs, yellow mustard (to taste and consistency), 3T fresh, finely chopped onion and 2T red pepper per patty.  This recipe varies by the moisture in your fish and your love of mustard, though I generally use 1T+ per patty.  I would suggest mixing all other ingredients and then add just enough bread crumbs to hold it all together.  Make patties and cook on a skillet until cooked through.  Serve with slices of fresh tomato or if you want to go gourmet, serve with a vinegar based slaw for a crunch and twang against the rich salmon that will make your mouth sing.    

Salmon Steaks: fire up the grill and barbeque these thick pieces of meat.  This cut is filled with bones, but the extra work is well-worth it for the moist and flavorful meat that comes from this cut.  Try brining first in salt, brown sugar, and fresh minced garlic for extra moisture and then lightly sprinkle with brown sugar once on the grill.  Grill until fish flakes easily, though times will vary by grill.

Fillet: nothing is simpler or faster than preparing a salmon fillet (see recipe), but you can also smoke one for a treat that goes beautifully over a fresh salad with sautéed asparagus.  My other favorite place to flake a salmon fillet is over a homemade pizza.  

Finally, if you are looking for simple, fast meals that kids will love, try our Two Minute rice meal or, my son's favorite couscous topped with canned wild salmon. 

10 Healthiest Foods for Your Heart in 10 Days: Day 1

CNN shared "10 best foods for your heart," and for ten days, we will take those foods and make them irresistible:

Oatmeal prepared with frozen raspberries
and banana for guilt-free sweetness and
extra fiber to keep you full.

Oatmeal
Oatmeal has been proven to help lower cholesterol.  It is filled with omega-3 fatty acids (i.e. the heart healthy fat), folate and potassium, but with no salt and one gram of sugar, it is an easy way to take control of two items that most Americans abuse vs surrendering to the 16 grams of sugar pre-loaded onto your Oatmeal Crisp cereal.  A serving of oatmeal also delivers 15-20% of your daily dietary fiber, and will go a long way toward keeping you full, but how do you make delicious?

First, find a brand you love.  Quaker makes a great oatmeal, but my favorite is Bob's Red Mill, especially for those following a special diet.  Bob's oatmeals, ranging from Gluten Free to quick-cooking organic can be purchased through their website or added to your next Amazon purchase. 

I like to prepare my oatmeal with 1% milk for a creamier taste, cinnamon, and 1/2 teaspoon of Sugar in the Raw (one teaspoon=4 grams of sugar), and then top it with anything from cran-raisins or bananas to frozen raspberries, peaches, blackberries, or apple, but my husband loves nuts on his for both protein and taste.  Choose your favorite fruits or mix it up every morning, but simply toss it all in a bowl and with your oats and microwave per your oatmeal's instructions.  The trick to making your oatmeal worthy of getting out of bed is to get a childish delight in mixing it up, as it gets the juices of the berries flowing and chunks of fruit in every bite.  In our house, this is called "even distribution," but whatever you call it, it takes a bland bowl of oatmeal and turns it into speckled, brightly colored bowl of whole grain oats, fresh fruit, and purely delicious health.  Is there a better way to start your day?

If you do not like the sweetness of fruit to start off your day or need a quick lunch or dinner, mix your oatmeal with fresh spinach, black beans, low-fat plain Greek yogurt, and tomatoes or salsa for a savory and heart-healthy protein-packed meal. 

It's All About Heart

My mom at sunrise on Mt LeConte
two years before her stroke.

Cardiovascular disease is the leading cause of death in the United States; more than 2200 Americans die of heart disease each day and stroke accounts for 1 in 18 deaths.  These numbers carelessly wash through your mind until your sister, father, or best friend makes them personal.  In May of 1997, it was my fifty-year-old mother who became my face for cardiovascular disease with a massive right-brain stroke.  Though her stroke was caused by a virus that weakened her heart, the National Stroke Association estimates that up to 80% of cases of heart disease and stroke are preventable.

The Center for Disease Control recommends the following four ways to greatly reduce your chances of suffering a heart attack or stroke:

Do not use tobacco: no matter how long or how much you have smoked, it is never too late to stop.  Within a single year of being tobacco free, your risk of developing heart disease drops dramatically.  As a parent, ending your reliance on tobacco is twice as important, as not only does it increase the chances that you will be there as your children grow up, but it also saves their heart and lungs from your second-hand smoke.

Be physically active: People who lead an active lifestyle are 45% less likely to develop heart disease than those who are sedentary.  The CDC recommends 150 minutes of moderate-intensity exercise per week, which is as few as thirty minutes per day, five days per week.  If you find something that you love to do, your time will fly, but you will never find it sitting on the couch.  Ask a co-worker and walk after work, try free passes at gyms until you find one that offers a variety of classes you enjoy, or call a running shoe store and ask for names of local walking or running groups.  An awesome group that is getting women moving all over the nation is Black Girls Run; check out their website to find a group near you. 
Being physically active will help control your weight, especially if combined with a healthy diet, but it also reduces your chances of developing high blood pressure, high cholesterol and diabetes.  The best long and short-term benefit of exercise is that it reduces stress and simply makes you feel good.  The best news is that if you do not have thirty consecutive minutes each day to exercise, three, ten minute mini-workouts are just as beneficial.  An added bonus is that if you are a parent, your activity sets a powerful example for your children about the need to care for thier bodies. 

Maintain a healthy weight: a study presented last week at a conference for the American Stroke Association reported a 51% increase in strokes among men ages fifteen through thirty-four, a 17% increase among women in the same age range, and a 30% increase in strokes for boys and girls ages five to fourteen. Though urging caution in the interpretation of the data, some researchers attribute this increase to the growing obesity epidemic in the United States, as being over-weight is a major risk factor for stroke.
With close to one-third of children aged 2-19 being over-weight or obese and over one-third of adults being obese, the United States is battling a serious health problem that stems in part from over-eating, choosing the wrong foods and an increasingly sedentary lifestyle, but the good news is that even taking off a few pounds can improve cardiovascular health.

Make healthy food choices: a healthy diet comes in many shapes and forms but some heart-healthy basics include the following:
limit saturated and trans fats: limit fats that are solid at room temperature (butter, margarine, shortening, and animal fats) and cook instead with olive or canola oil. 
rethink protein: protein sources like fish (choose those high in omega-3 for a boost in heart health), legumes (a.k.a. beans, peas, and lentils), and nuts are great alternatives to meat.  Dairy products are another source, with Greek yogurt packing a protein punch, but be sure that you choose 1% or non-fat dairy products, except for children under the age of one (consult your pediatrician).  When you do eat meat, choose lean cuts of your favorites and avoid frying as your cooking method.
eat your fruits and veggies: do not roll them in sugar, cover them in salt, bath them in sauces, or fry them to death.  Instead find fruits and veggies that you love, and prepare them simply.  Make sure that you stock up on a variety every week and keep them in sight, as just as you are more likely to eat the enticing cake when it is left on the counter, you may increase your fruit and veggie intake by up to 50% simply by keeping them in a prominent place.
choose whole grains: elect whole grain breads, pastas, and cereals, but remember that you have to read the food label to know what you are getting, as, if the first ingredient does not contain the word "whole," it is NOT a whole grain.  If you are not a fan of whole wheat, do not be deterred, as first, wheat is not the only grain, and second, if it is the taste or texture of wheat, try white whole wheat for sandwich bread and even baking.
reduce your sodium: Nearly 90% of Americans consume too much salt, and though you can reduce temptation by keeping the shaker away from the table, research has shown that it is the salt that is already in many staples of the American diet which is causing the problem, with breads being the worst culprit (see the Top 10 Sources of Salt in Your Diet).  But there is hope in numbers: if all Americans cut a single gram of salt from their diet each day, it is estimated that this one action could result in 250,000 fewer new cases of heart disease and over 200,000 fewer deaths over a decade.
Computer models suggest that the amount of salt that manufacturers would need to remove from many processed foods would be so small that it would not affect most food's taste, but, for now, change will have to come from the choices of individuals, such as replacing one salty, processed snack each day with fresh fruit or veggies and leaving the turkey or ham in the bag a few times per week and enjoying a veggie sandwich in a pita or on whole wheat bread, both of which have less sodium than traditional white bread, loaded with pepper, tomato, avocado, onion, and for a sweet punch and crunch, thinly sliced apple.  Finally, try the low sodium version of some of your favorite canned soups, cheeses, condiments, chips, and crackers, as you may find a healthier way to enjoy some of your favorite foods.
control your portions: portions are hard to gauge, especially in our supersized society.  Since most of us do not carry a measuring cup to every meal, a great exercise is to take fifteen minutes to read the labels of common foods in your diet, determine the serving size, and then actually measure it.  Finally, pour that amount into the bowl or cup from which you most commonly consume that item and take a metal snap-shot of how full the bowl is.  This is particularly revealing where you serve yourself from a larger container, but never make assumptions about small items either, as that single-serving bottle of juice in the convenience store may contain as many as 2.5 servings and all the calories that come with them.  Knowing how to read labels is an invaluable tool, so please visit our crash course in food labels, if you are not familiar with them.
By serving yourself the proper portion, you make it easier to eat what you should, as most people will eat all that they are served, and if you are still hungry, enjoy a piece of fruit.  Not only can these changes reduce your caloric intake, but they also reign in the servings of saturated and trans fats, not to mention sodium, that are super-sized with your portions. 

For many, these may seem like over-whelming changes, but they are insignificant compared to the changes brought by the loss of a loved one.  So this Valentine's Day, become the hero of your own story or that of someone you love by committing to the health of your heart.  Make the powerful choice to be one less victim of this silent killer and give the gift of your presence today and for many years to come.     

  

Try It Bite: Simple Ways to Excite Kids About Common Fruits

All my son wanted for snack for a few weeks was banana, and, of course, he grew tired of it.  He became excited about the easy snack again when his sitter asked if he wanted to eat his banana like a monkey.  Monkeys eat their bananas from the opposite ends than humans, and this new approach made bananas a favorite again.
Children are creatures of habit, and it is nice when those habits are healthy, but sometimes you need to slightly shake up the routine to keep them interested.  As the USDA now recommends that most people consume four 1/2 cup servings of fruit per day, below are some different ways to try favorite fruits:

Apples: many young children have problems with apple peels, so parents cut their apple and slice off the peel.  The only problem is that apple slices may be for babies, especially if kids see mom or big sister eating a whole apple, so save yourself the slicing and just give them a whole, slightly smaller apple with the peel cut off in strips.  The stripes look cool, which convinces kids to try the peel with all of its nutritious value, and the whole apple makes them feel grown-up, which just might make the entire apple disappear.

Grapefruit: somewhere in a 1950's cookbook was a picture of a mom giving her child a grapefruit sliced in half with a cherry in the middle and sugar on top, and every since, children have believed that grapefruit is too big of a pain to eat.  Not so!  Skip the hard work (and sugar) and peel and eat grapefruit in segments like an orange; actually, they peel with far greater ease than oranges and yield more meat, giving kids a juicy and messy treat.

Kiwi: most people serve kiwi in slices, but try peeling it and wrapping the whole thing in a paper towel.  Kids get to sink their teeth into it and enjoy the juice as it rolls down their chins.  A little messier than a slice, but the mess makes it taste better!

Raspberries: serve your kids frozen raspberries, as they have a cool texture when you bite into them and immediately break apart and melt in your mouth.

Always remember that kids are naturally curious (if they weren't, we would not need outlet covers) and having fun is paramount, so when you can, use that curiosity and love of fun to your advantage, and before you write off a fruit or vegetable, present it in a new or creative way.  I will guarantee that if that new way involves a mess or using their hands, the written-off fruit will suddenly become a favorite.

A Healthy Approach to Valentine's GIfts

I hate Valentine's Day, but I think that my hatred stems from never having a Valentine in high school, which my mom made worse and better by sending me flowers.  Though still waiting to emerge from my awkward phase (here is to hope!), I have come to peace with this pink, lacy and caloric filled holiday by letting go of society's definition of romance, and celebrating my own brand of love, which means that even though I do have a Valentine, my dad is the only one sending me flowers.

So if you are like me and question if Victoria revealing her Secret in mid-February might get a little chilly, or if aged candy does not appeal 364 days out of the year, why should it be a turn-on on the 365th day, here are a few gift ideas for the sweetie who cannot stomach the traditional sweets of Valentine's (and, yes, there are gift ideas for those having thier first V-day together and those who have lost count!):

Who needs a red velvet candy box
when you have luscious red fruit?

For the foodie
Short-term: ask her to reserve the day.  In the morning, take her to Whole Food and treat her to coffee, fruit, and a muffin, while, together, you pile your basket with healthy and romantic foods for a picnic.  Fresh raspberries, strawberries (impress with your knowledge of what to buy organic and what is "clean"), blueberries, yogurt, sushi, apples, sandwiches, pasta salad, can all ride in your backpack as you hike to a lovely spot to enjoy your lunch....and each other. 

Long-term: beyond the short-term commitment of a romantic dinner?  Buy a series of cooking classes for you to take together.  My preference would be a class on preparing healthy fare, but, realistically, developing a love of cooking can keep you out of restaurants and in control of your diet, so learn about what you love.  Either way, you give the gift of your time and the development of a mutual interest.  What could be sweeter?

For the active lot
Short-term: whether you met in a running group or on the mountain bike trails, spend the day doing what you love together, regardless of ability levels. If you want to give your honey something that he can open, put a new pair of cycling socks or running shorts in a candy box for him to open on V-day, with a little note about your up-coming adventure together.

Long term: show your commitment by giving her a new toy for an activity that you do together.  And if the new kayak doesn't break you or she just got a new bike for Christmas, surprise her with a trip to a place that she has always wanted to try her skills.  Think that this will break the bank?  Evaluate whether you will go on a vacation or long weekend this year, and if your answer is "yes," why not give it to your sweetheart as the gift that it is?  Any way you do it, invest in your Valentine and enjoy your adventure together.

Building health (together)
Short-term: three sessions together with a personal trainer will get you moving without committing to a life-style change, and it will give you something fun to do together on Saturday mornings and text complaints about come Monday.
An alternative, ladies, is to purchase a belly dancing class for yourself.  It will be a consistent and fun workout that will shake-up your routine, and your sweetie will get to enjoy a healthier you, but a recital to show off your new skills would probably also be appreciated.   

Long-term: has your relationship been filled with the phrase, "this year, I am going to _____?"  Well, this year, it is going to happen, because you are going to do it together.  Whether running a 5k, walking a 2- day or learning to kayak, show your sweetheart not just that you love them but you support and believe in them.  For example, if running or walking is her goal, then make a date to get fitted for new shoes together and slip the entry confirmation for her dream race into her new shoe box.  Whatever the goal, convey that you will get there together.

Sometimes it is fun to give more
flowers than she can hold in her hand.
Try a day exploring your local
botanical gardens.

For the family
If you want to celebrate with your kids, then you need more flowers for mom than any bouquet can contain, so consider an entire garden.  A day exploring a local botanical garden or park, complete with a picnic is a great, active celebration for the entire family. 

Think about it this way: generic candy and cards convey the sentiment of a stranger, but your time and energy combined with healthy foods and heart-pounding activity send the message that you cherish your beloved so much that you want to live a long and happy life together.  Now that is love.

Beans for Snack?

These are not your grandmother's green beans; there is no fat back or ham and where grandma cooked her beans all day until they fell apart, these beans cook in minutes, and will disappear just as quickly.

I am not referring to the typical American green bean; these are long, thin bean that some call "snap" or "squeaky" bean, referring to the noise they make in your mouth.  These beans are entirely edible with a tender, slightly sweet pod and, as most are now bred to be string-less, there is little to no work in their preparation. 

Snap beans are generally in season in spring and early summer, but, as there are beautiful selections in stores right now, and a sample of summer tastes so good in the middle February, I had to share this simple recipe.  Regardless of when or where they were grown, you want to look for fresh beans with firm pods, which should snap when broken.  If the skin is wrinkled, the pod limp or withered, or there are signs of freezer burn, try again later, as these beans should look so healthy that they beckon to you from across the store with a green you cannot resist.

Beans are best cooked fresh, so take them home and cook them immediately, and as this recipe is so quick and simple, you can cook them while you put away your other groceries:

Simple Snap Beans

Wash beans and steam just until tender but not long enough to become limp or lose their brilliant green.

Place warm beans in flat container or freezer bag with a small amount of Good Season's Italian dressing, prepared with 1/3 of the call-for amount of vegetable oil and extra vinegar (to taste).  How much dressing will depend upon how many beans you prepared, but they are should not swim in the dressing; it should merely lightly coat them.  Place in refrigerator.

Toss the beans in the container or bag whenever you open the refrigerator to redistribute dressing, and allow to sit as long as possible.  Serve over a salad, as a cold side-dish, or, if you are like my three-year-old, grab the container, sit in the floor, and use your fingers to eat them as a delicious snack. 

Snap beans are filling, due to their fiber content, and a great source of calcium, folate, iron, and protein, all of which are great for growing bodies, which means that they make a nutritious snack that will keep kids full and playing while adding a great vegetable to their diet that they thoroughly enjoyed eating.

Rethinking "Fast Food"

"Fast food" generally means food served from a window by a person wearing a polyester uniform, who asks "do you want fries with that" and most people end up in the drive-thru line because they do not think that they have the time to make something at home.   A great goal is to change your definition of "fast food" to merely food that is available quickly, and here are some ways and recipes to get you on your way:

"I don't have time to cook:" If it is time that is the issue, develop a few go-to quick meals that do not require a great deal of work to prepare or time to cook.  Some of my favorites are in the posts 15 Minute Healthy Dinners  and Two Minute Meal.  So what makes them quick and easy?
1.  They are made from ingredients that have a long shelf-life, so stock up when you see a sale, and always have them on hand. 
2.  You can use frozen vegetables instead of fresh, though I would not elect frozen spinach due to the water content, so that you know to routinely buy them at the grocer and do not have to worry about their quickly going bad. 
3.  The greatest time saver, flavor booster, and nutrition kick with any meal is that you can take five minutes on the weekend to dice onion, garlic, and pepper to use for the work-week. 
4.  Finally, for an added boost of omega-3, consider a can of wild, Alaskan Salmon, which has a great shelf-life and only the prep-time that it takes to open a can!

Other great options for when you simply do not have time:
Veggie grilled cheese: In a large pan melt 1/4T butter and add four slices of whole wheat bread (makes two sandwiches).  Add a light sprinkle of low-fat cheese, a sprinkle of oregano, shred some fresh spinach, and add another sprinkle of your cheese to hold the spinach in place.  Allow everything to melt and then add slices of tomato.  Close the sandwiches and allow them to sit for another minute.  Once cooked, open to add some fresh avocado, sliced tomato, bell pepper, and onion.  Five minutes for dinner, but if you need it fast, make the entire thing in the microwave.

Veggie Quesadilla: Grab a whole wheat shell and sprinkle with low-fat cheese.  Add thinly sliced onion, pepper, spinach, tomato, mushrooms, black beans (if from a can, wash well before serving), tomato, avocado, and salsa.  Fold and let all part cook together in the shell on the stove or oven.  Want to save more time and guarantee that it will be eaten?  Let your kids build their own! 

With protein and fiber from the beans,
the Red Beans and Rice is a great
option, but my personal favorite is
Jambalaya. 
Watch for both on sale for as little
as $1 per box.

"I have other things to do besides cook:" We all do, which is why when you are at home, but cannot watch the pot, reach for something that takes no time to prepare, even if it takes time to cook.  This is where our family staple comes in: Zatarain's.  Using the same pre-chopped veggies from above, saute them with a bunch of mushrooms in a medium pot, but as this is going to be your entire meal, load up on your favorite veggies for both nutrition and taste.  Once they are slightly soft, add your water, and follow the directions on the box.  Most Zatarain's items require about thirty minutes to cook, but you do not have to watch the pot.  Garnish with low-fat cheese and fresh tomato for a great meal that is light on labor.  I love to pair this with baked asparagus for a simple veggie dish, as it also takes no time to prepare but a few minutes to cook.

Finally, my favorite trick, which can turn most anything into flavorful fast food is to smoke, grill, or bake extra boneless, skinless chicken breasts over the weekend to later add to the top of these quick and simple dinners, or toss over a salad loaded with veggies.  Regardless of the meal served under it, the lean chicken with slow-cooked taste adds great protein and gives it that June-Cleaver-I-worked-all-day-on-my-family's-dinner flavor, even though all you did was pour it out of its baggie.