We all know that sugary drinks are not the best for us.  According to a recent study in the British Journal of Medicine, sugar in sugar-sweetened beverages does not induce satiety to the same degree as it does in solid form, which makes overconsumption easier.

Some turn to diet soda as their solution. You’ve seen diet soda in the media again. This is always a hot . . . → Read More: Is Diet Soda OK to Drink? A Recipe for DIY Homemade Soda]]>

We all know that sugary drinks are not the best for us.  According to a recent study in the British Journal of Medicine, sugar in sugar-sweetened beverages does not induce satiety to the same degree as it does in solid form, which makes overconsumption easier.

Some turn to diet soda as their solution. You’ve seen diet soda in the media again. This is always a hot topic, with studies questioning the safety of artificial sweeteners (aspartame, saccharin, sucralose, etc.) in diet drinks.  These are deemed Generally Recognized as Safe (GRAS) by the Food and Drug Administration (FDA).  Yet questions still persist about how the consumption of these sweeteners can affect our health—from a possible link between diet soda and heart disease as well as depression, to whether they can really aid in weight loss.

The perception of diet drinks is also a drawback.  People turn to these as an alternative to regular soda to cut down on sugar (and its calories).  But this can make unlimited diet soda consumption seem  "OK" since they have no caloric value.  Artificial sweeteners are also much sweeter than regular sugar, so theoretically, over consuming them could heighten a person’s threshold of what sweet really tastes like.  Perhaps most importantly, these drinks have no nutritive value, and therefore do not contribute to feelings of appetite satisfaction.

Bottom line: Why take the chance with diet drinks (specifically, the artificial ingredients in them) when you can stick to what you know is really good for you? Avoid the mysteries, the fake taste of artificial sweeteners and the excess packaging & save money too!

Water’s the best beverage to turn to.  But if you’re a fan of fizz, add fresh fruit or herbs to sparkling water.  Or, try making your own soda at home with your favorite combinations of fresh fruit or pure fruit juice, herbs and sparkling water:

DIY Homemade Soda

Ingredients

• Equal parts water and sugar (2 cups of each makes about 16 oz of syrup)  
• Your choice of flavors (fresh/frozen fruit, herbs or spices)
• Carbonated water/club soda (Try a SodaStream!)

Method

1. Bring the water, sugar and flavorings to a boil, then simmer for 10-15 minutes.
2. Let the mixture cool completely, about 20 minutes.
3. Strain the mixture, reserving the liquid. You could also puree the mixture with the fruit, herbs & spices for a more intense flavor.
4. Mix a little bit of the syrup with carbonated water and adjust to your desired sweetness.
5. Add some ice.

You can store the leftover syrup in squeeze bottle in the refrigerator for later use.

Mix and match any of your favorite combinations and flavorings.  Here are some to try:

• Raspberry & mint
• Mango-pineapple
• Fresh lemon/lime or orange with mint
• Cucumber melon
• Cherry Basil

Recipe & research contributed by by Judi Giordano, an aspiring dietitian and culinary graduate.

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Barramundi is a member of the sea bass family and a native to Australia and parts of Southeast Asia. It’s relatively new in U.S. markets and is becoming . . . → Read More: Barramundi: The New Sustainable Fish?]]> We all know the great health benefits of eating fish, but sometimes the environmental risks of purchasing unsustainable fish outweigh those benefits. The solution?  Barramundi.  It’s a great tasting, easy-to-prepare fish that’s high in omega-3′s and environmentally-friendly.

Barramundi is a member of the sea bass family and a native to Australia and parts of Southeast Asia. It’s relatively new in U.S. markets and is becoming a hot fish in the restaurant industry due to its versatility in cooking and sustainable reputation. The Monterey Bay Aquarium has rated it a "Best Choice" for purchasing due to its sustainability. They have provided these guidelines to consumers for purchasing:

Best Choices: Purchase barramundi caught in the U.S., which are farmed in fully recirculating systems. Australian-caught is another good alternative.

Avoid: Check the label when purchasing, and avoid those imported from Indo-Pacific areas, as these tend to be farmed in open systems. Fish farmed in recirculating systems eliminates the risk of disease transfer and pollution.

Common Names: Asian sea bass,  barramundi perch, giant perch, palmer, silver barramundi, nairfish

Barramundi are high in omega-3s, providing  600-800 mg per 5 oz serving, which is comparable to some varieties of salmon (and uncommon in most other varieties of white fish).  Barramundi has a sweet, buttery flavor, with a firm, moist texture and large flakes. If you tend to avoid salmon because of its sometimes "fishy" flavor, give barramundi a try! Try it grilled, baked or pan-seared. It goes great with a variety of sauces or spices. Here is a simple and tasty recipe adapted from www.thebetterfish.com.

Barramundi with Lemon Butter

Ingredients

• 4 Barramundi fillets
• 2 tsp olive/canola oil
• 1 tbsp butter
• 1 clove garlic, minced
• 3 tbsp fresh or bottled lemon juice
• A handful of chopped, fresh basil
• Salt to taste

Method

1. Saute the garlic in butter for about a minute, until fragrant.
2. Stir in the lemon juice and basil.
3. Add the salt to taste and remove from the heat, reserving the sauce in a separate dish.
4. Coat the fillets with olive or canola oil. Using the same pan, set the heat to high and cook on the first side for three minutes.
5. Flip and cook on the other side for 1-2 minutes, or until cooked throughout.
6. Spoon the lemon butter sauce over the fillets on a serving dish.

This dish would also pair well with some added olives or capers, diced tomatoes or other blend of fresh herbs. Try grilling it with some fresh vegetables or use it in your favorite fish taco recipe.

This was a guest post by Judi Giordano, an aspiring dietitian and culinary graduate.  Stay tuned for more of her upcoming posts on quick and delicious meal ideas, shopping tips, and fresh, eco-friendly alternatives.

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So how to read a food label?  First, you’ll want . . . → Read More: How to Read Food Labels & Make Healthy Choices When Food Shopping]]> It all starts with reading food labels.  They can be your guide to making wise choices for a healthy diet, but only if you know what you’re looking for.  Eventually, with practice, you’ll get to the point where you don’t even need to turn the package around—you’ll have a sense of which foods are the best options.

So how to read a food label?  First, you’ll want to look at the number of calories in a food, keeping in mind that most people need roughly 2000 calories per day.  This can vary widely, of course, based on such factors as size, age, or activity level.  But you’ll also want to look at the serving size. If you eat two servings of a food (& who doesn’t?), you’ll need to make sure to double the calories & nutrients info.  And look carefully!  Some beverages that look to be single-servings actually have 2.5 servings in them, so you would need to multiply the calories you’re drinking by 2.5.

Next on the Nutrition Facts Panel are the nutrients we want to keep to a minimum.  Let’s start with cholesterol.  It’s found in animal products, such as meats, dairy & eggs, but saturated fat has a bigger impact on blood cholesterol levels than dietary cholesterol does, so you’ll want to keep your saturated fat intake low too.  You can do that by choosing skinless white meat poultry and leaner cuts of meat.  When choosing ground meat, look for the package with the highest percentage of lean beef.  Keep away from trans fats altogether, and here’s the fool-proof way to find them:  if the ingredients list contains the word “hydrogenated”, the food contains trans fats.

Keep your sodium intake low—ideally, less than 2300 mg/day.  Fruits and vegetables are some of the lowest sodium foods out there, but they’re also great sources of some of the nutrients you want to eat a lot of, such as vitamins A & C.  And this brings us to the part of the food label that includes nutrients we should be getting plenty of…

Bone up on calcium.  Sources include kale, broccoli, canned salmon & low-fat dairy.  Rich sources of iron include meats & poultry, clams & oysters, leafy greens, beans & lentils, dried fruit and fortified cereals.  And just about everyone needs more fiber in their diet, so aim for high fiber foods, such as fruits, vegetables (including beans), nuts, seeds & whole grains.  Women need at least 25 grams a day, while men need 38 grams.

What are the % Daily Values for?  These show you how much of a nutrient you’re getting by eating that food, compared to how much you’re supposed to have.  (Looking at the image above, you want the %DVs for the yellow nutrients low, and the %DVs for the blue nutrients high.)  These numbers can come in handy when you’re shopping & meal planning.  Here’s how…

• You can compare one product or brand to a similar product, such as when you’re comparing the amount of fiber in a breakfast cereal, but first check that the serving sizes are similar.
• Food labels can make nutrient content claims, such as reduced fat, light, or low sodium, a little less confusing.  All you have to do is compare the %DV of that nutrient on each product, such as when you’re comparing the amount of sodium in canned soups—no need to memorize terms!
• Use %DVs to balance you’re daily intake.  All foods have a place in a healthy diet. So if you DO happen to have a high-sodium food (for example), just read the labels on your other foods & shoot for lower sodium foods the rest of your day to keep your daily sodium intake within recommendations.

Pay attention to protein—it’s easier to get than you may think since virtually all foods except fruit have at least some protein.

While sugar naturally occurs in many foods, keep in mind that added sugar has many names: evaporated cane juice, corn syrup, sucrose, and brown rice syrup, to name a few.

Don’t forget about the ingredients list. Eventually, this might be the first—and only—place you’ll need to look. Look at the first few ingredients, since they are listed in order of amount in the food. For example, when looking for whole grain bread, make sure the first ingredient includes the word “whole”. In most cases, the shorter the ingredients list, the better. Ideally, every ingredient in the list should be recognizable, but keep in mind that some terms just sound complex, but are really rather simple. For example, ascorbic acid is just vitamin C.

So what are these other labels on foods? Facts Up Front is a voluntary labeling program that aligns with the USDA & FDA’s guidelines & regulations.  It brings all of these nutrition details to the front of the product in a clean label that’s easy to read & compare.  The four basic nutrition keys are: calories, saturated fat, sodium, and sugars. Two additional keys are allowed if the food contains more than 10% of the Daily Value of a nutrient.  These might include: fiber, protein, vitamins A, C & D, calcium, potassium, or iron.

What about Guiding Stars?  They’ve taken all this information from the Nutrition Facts Panel & ingredients list & used it to rate the nutrition quality of a food.  If you’re grocery store has them, use these stars to point you toward foods that have more vitamins, minerals, dietary fiber & whole grains, as well as and less unhealthy fat, cholesterol, sugar and sodium.  One Guiding Star indicates good nutritional value, two indicate better, and three Guiding Stars indicate best nutritional value.  Over 100,000 foods have been rated, so it’s a fun way to involve the kids in healthy food shopping.

As featured on the Charlotte Today show (January 2013):

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1.  Jump start your fresh start.  Try this gentle body detox diet plan.

2.  Maximize fruits & veggies.  Try adding just one more serving of fruit or vegetables somewhere in your day.  Blueberries on your oatmeal.  A green smoothie for a snack.  A quick, made-ahead salad.  Carrot & celery sticks with your sandwich.  A simple bean soup for dinner.  Does your grocery store . . . → Read More: Your Fresh Start Guide: 12 Steps to a New Year, New You]]>

1.  Jump start your fresh start.  Try this gentle body detox diet plan.

2.  Maximize fruits & veggies.  Try adding just one more serving of fruit or vegetables somewhere in your day.  Blueberries on your oatmeal.  A green smoothie for a snack.  A quick, made-ahead salad.  Carrot & celery sticks with your sandwich.  A simple bean soup for dinner.  Does your grocery store not have a great selection?  Try a farmers’ market, local CSA or produce delivery service.  These are great ways to try new foods & recipes, as well as support local and/or organic farming.

3.  Plan ahead for portion control.  You’ve heard these tips before, so try practicing one new one at a time.

4.  Snack wisely.  Change your perception of snacks.  Leave the 100-calorie packs on the shelf, and view each snack as an opportunity to squeeze more good nutrition into your day.  Here are some suggestions for perfect combinations of healthy fats, protein & fiber, while sneaking in an extra fruit or veggie when possible.  Some of my new favorite to-go snacks are KIND bars.  They’re full of simple, real food ingredients like nuts & fruit, so are packed with fiber & protein.  Give their new Nuts & Spices varieties a try: Dark Chocolate, Nuts & Sea Salt or Madagascar Vanilla Almond, anyone?

5.  Simplify your supplements.

• Women: multivitamin or prenatal, vitamin D, probiotic, omega-3*
• Men: multivitamin, vitamin D*, probiotic, omega-3*
• Kids: multivitamin (Flinstone-like, liquid or gummy*), vitamin D, probiotic, omega-3/DHA*
• Babies: multivitamin (or at least vitamin D), omega-3/DHA* (if no longer on formula or breast milk)

Contact me for your omega-3, vitamin D & kids’ gummy multivitamin needs—I offer complimentary supplement consultations to help make sure you’re taking only what you need, and not what you don’t.  OR, order here:

15% off every order of Nordic Naturals + free shipping (no mininum)!

Click here & enter practictioner code 89980.

6.  Green your kitchen.  Here’s the list of my 10 favorite items for a healthy kitchen, and you can make your kitchen greener pretty cheaply & easily.  Shop for reusables, such as a stainless steel water bottle, shopping bags and produce bags.  And one of the best things you can do is get rid of the plastic.  (Even if plastic storage dishes are BPA-free, what’s the next chemical to be big news?)  A set of square or rectangle (more space-efficient than round), 2-cup,  and 6-ounce glass containers with lids will cover just about any left over or food storage need you may have in your refrigerator, freezer or pantry.  And mason jars are cheap, attractive & functional.

7.  Give yourself a pantry & fridge makeover.  Pitch expired food & give the shelves a good cleaning.  Get rid of unhealthy fats/oils and refined grains.  Use up less-than-healthy soups, cereals, snacks, beverages, dressings & sauces, as well as overly-packaged, processed foods.  (Want help?  Contact me.)

8.  Get organized & save money.  When things are in order, it’s easier to know (& see) what you already have.  That helps in two ways: you’ll be less likely to buy stuff you don’t need AND it helps prevent those last-minute take-out and fast food runs.  (It’s just like your closet…do you really have “nothing” to eat?)

9.  Restock your kitchen with the Fresh Start Essentials (ingredients of a healthy lifestyle). Make sure you’re stocked up on the ingredients for quick, nutritious meals.  Learn how to read food labels when grocery shopping.  Keep items on-hand for healthy snacking, wholesome baking, and real food make-ahead mixes.  Stretch your food dollar by choosing organic foods wisely (you don’t have to eat all organic in order to eat well), making homemade versions of items as time allows, and planning ahead.

10.  Plan ahead & save time.  You’ve probably seen all the meal-planning services out there.  Pick one, or create a system that works for you.  However you do it, coming up with an eating plan (not just dinners, but all meals & snacks) not only saves time, money & errands, but also helps keep your healthy eating on track.

11.  Cut out the chemicals. While you’re greening your kitchen & detoxing your diet, don’t forget about the rest of your home. I’ve spent the last 15 years researching ways to clean-up my daily routine. But it wasn’t easy. Finding products that were free of certain chemicals & still worked well, yet were affordable (then finding where to buy them!) was next to impossible. So I ended up just making a lot of my own products. Tools like the Environmental Working Group’s Skin Deep Cosmetics Database & GoodGuide now make it easy to learn which body care & cleaning products are safe for your family & the Earth, and thankfully, it’s so much more common to find these products in stores & online. (But it can still be a bit overwhelming when you first decide to tackle that medicine cabinet, make-up drawer, shower caddy, laundry room & cleaning bucket!)

One my favorite fresh finds is the 100% Pure line. Try the Super Fruits Age-Corrective face care line & the mascara.

12.  Move your body.  Find something you love and just do it.  (This one is MY biggest challenge…fitness is the first to go for me when I’m busy & stressed or have a sick kid or deadline, even though I know full well a workout would only help me face that challenge head on.)  Some fitness trends include Nia & Jazzercise (it’s back!).  Body weight training, yoga & running are hotter than ever.  Oh, and when you’re finally done moving, don’t forget to rest.  Relax.  Sleep.

I was provided with samples of KIND Bars.  All comments, however, are my own.

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1.  Good knives.  You don’t even need a full . . . → Read More: 10 Kitchen Items for a Healthy Lifestyle]]> What should you have in your kitchen?  I get asked that question a lot.  So I thought I’d put together a list of my favorite kitchen items that help my family eat well & make the most of our food budget, all while keeping the planet in mind.  So without further adieu, in no particular order…

1.  Good knives.  You don’t even need a full set; just a chef’s knife, a paring knife, and a serrated knife are all you really need.  Keep them sharp, since a dull knife is actually more dangerous than a sharp one.  And if you’ve never done so, consider taking a knife skills course.  It’ll change your life as you know it in the kitchen—food prep will become much more efficient.

2.  A VitaMix.  A $500 blender, you ask?  Oh, yes.  Consider it an investment.  The price tag will seem a little less steep with every batch of vegetable soup, cheese sauce (leave the pre-packaged mac & cheese on the shelf, once & for all), hummus, frozen dessert, nut butter, baby food or smoothies that you make.  Items that you used to buy can now be made at home quickly, easily, and with only a few whole food ingredients.  Considering a juicer?  Get a VitaMix instead, and eat the whole fruit/vegetable, instead of giving all that great nutrition to your compost pile.

3.  Le Creuset bakers.  Ideal for roasting vegetables & baking casseroles, but also beautiful enough to go straight from oven-to-table or oven-to-potluck.  And they’re surprisingly easy to clean.

4.  A popcorn maker.  This one isn’t just for kids.  Popcorn is a low-cost, whole grain snack, but store-bought microwave bags aren’t the best option.  The brown lunch bag trick for popping popcorn doesn’t work well in our new convection/microwave oven combo, so I had to dust off the popcorn maker.  Air poppers are great, but I like the nostalgic experience of a stove top popper—a little olive oil is all you need.  Try adding popcorn to trail mixes or packed lunches.  (Organic popcorn kernels are available at Trader Joe’s.)

5.  A slow cooker.  But they’re not just for convenient, set-it-and-forget-it meal prep!  Try cooking whole grains, dried beans, or even make-ahead breakfasts.

6.  Glass prep bowls.  Keeping enough of these around is key to efficient meal prep and mise en place (everything in place).

7.  Glass storage containers & mason jars.  Forget the plastic.  (Even if plastic storage dishes are BPA-free, what’s the next chemical to be big news?)  A set of square or rectangle (more space-efficient than round), 2-cup,  and 6-ounce glass containers with lids will cover just about any left over or food storage need you may have in your refrigerator, freezer or pantry.  And mason jars are cheap, attractive & functional.

8.  A SodaStream.  You’ve seen these around, right?  You might see it as another gadget that you just don’t need (like the fondue set or the s’mores maker).  Not so.  I bought it for two main reasons—for the environment, since I was buying bottle after bottle of club soda, and since I’m just not fan of water.  Adding a little fizz to a drink just makes it more fun.  I don’t use the syrups; instead, I just add in a splash of lemon, lime or 100% fruit juice for flavor.

9. A Kitchen Aid mixer. It’s a tried & true classic (& have you seen all the fun colors they come in now?). I’ve recently decided to leave mine out on the counter to see if it makes me more inclined to whip up a homemade snack or meal. After all, who wants to bother taking something out of storage (then putting it away again) every time it’s needed? It’s worked—I’ve found that I’ll throw together a batch of homemade granola bars or make whole wheat pizza dough a bit more quickly & conveniently. That’s how healthy eating should be anyway.

10.  Items that help you use your freezer for all it’s worth.  A freezer can be a big money saver, as well as a secret weapon when it comes to adding good nutrition to your diet.  Use ice cube trays to freeze baby food, vegetable & fruit purees, leftover sauces & homemade pesto.  Freeze green smoothies in ice pop or push-up makers instead of buying artificially colored/flavored popsicles.  Freeze whole wheat pasta, cooked dried beans or whole grain waffles on a silicone mat before storing them in a gallon-sized freezer bag.

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Inspired by Pinterest & the Meal Makeover Moms, I recently gave this recipe a try.  Both my kids loved it, had fun, and got in a few servings of fruit.  So give these DIY homemade wiggly, jiggly 100% fruit snacks a try!

. . . → Read More: Recipe: Homemade 100% Fruit Snacks (DIY Jell-O Jigglers®)]]> With recipes as easy (& nutritious) as this, and that use everyday ingredients, there’s no need to use unnecessary artificial colors, flavors, and packaging.

Inspired by Pinterest & the Meal Makeover Moms, I recently gave this recipe a try.  Both my kids loved it, had fun, and got in a few servings of fruit.  So give these DIY homemade wiggly, jiggly 100% fruit snacks a try!

100% Real Fruit Snacks (DIY Jell-O Jigglers ®)

Ingredients

• 1 cup + 1/2 cup 100% fruit juice of your choice (I used V8 Fusion, Acai Mixed Berry Blend)
• 1 cup frozen fruit (I used a mixed blend of organic berries, including strawberries, blackberries & raspberries)
• 2 packets gelatin (unflavored; available in the baking aisle)
• Sweetener of your choice (optional; I used a bit of honey, but probably would leave out completely next time)

Method

1. Blend 1 cup of juice + frozen fruit until smooth in a blender.
2. Pour mixture into a saucepan & bring to a boil.
3. Pour the 1/2 cup of remaining juice into a bowl & sprinkle the gelatin packets over it; let stand for a few minutes while it thickens.
4. Add the hot liquid & stir until all is dissolved.
5. Stir in your sweetener, if using one.
6. Pour into an 8 x 8 pan (or a fun-shaped silicone ice cube tray) & refrigerate until firm.

Have some fun with cookie cutters.  (Excuse the bubbles on these…I’ll take my time next time & make sure the bubbles are gone!  Is anything not rushed these days?!)

A note about gelatin: Gelatin is an animal product, so these are not vegan snacks. Although common in many foods, for some, it may be a questionable ingredient; however, I’m weighing these out, compared to the alternative options that preschoolers & toddlers are typically offered.

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Image from Pickled Plum.

Turkey, stuffing, mashed potatoes…all indulgent Holiday foods, but this year, you’ve promised yourself that you wouldn’t overdo it.  Here are eight ways to keep you feeling full & satisfied:

Dried cranberries are a good source of fiber, and fit . . . → Read More: Put These in Your Pantry: Cranberries]]> Nothing says “Thanksgiving” quite like cranberries.  But they’re also an easy, tasty complement to oatmeal, rice and grain side dishes, meat entrées, casseroles, salads, yogurt, cottage cheese, sandwich wraps, home baked cookies, muffins, granola bars, breads & make-ahead breakfasts, so you can enjoy them throughout the year.  You can also feel good about their nutrition.

Dried cranberries are a good source of fiber, and fit within the Dietary Guidelines for Americans and MyPlate recommendations to help you increase your daily fruit intake—a half-cup of dried cranberries is equal to one serving of fruit, while one cup of fresh, chopped cranberries has over five grams of fiber, and is a good source of potassium & vitamin C.  Why are dried cranberries sweetened?  Unlike other berries, cranberries are naturally low in sugar and high in acidity so they require sweetening to be palatable—but the amount of sugar in dried cranberries is equal to that of other dried fruits.  They’re a convenient, high-energy grab-and-go snack on their own, or toss together a high-fiber, antioxidant-rich trail mix with dried cranberries, toasted oat cereal, almonds & mini dark chocolate chips.  For kids, you’ve heard of “ants on a log”.  How about trying “red ants on a log”?

Flavonoids, such as those found in cranberries, give fruits and vegetables most of their antioxidant properties and a flavonoid-rich diet may reduce the risk of cardiovascular disease.  Cranberries naturally contain the flavonoid proanthocyanidin (PAC) and other polyphenols that have potential health benefits, including inhibiting the bacteria associated with UTIs, gum disease & stomach ulcers.  Who knew fighting bacteria could be so yummy?

My “green” side likes that cranberries are grown more locally than many fruits—they’re one of the three widely farmed, commercially cultivated fruits native to North America.  So add fresh & dried cranberries to your colorful diet, all year round!

This is a sponsored post.  I have been compensated for my time; however, all thoughts are my own.

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