Grazing: It's Not Just for Cows

We know that one of the best ways to manage a healthy weight and sustain our energy throughout the day is by eating smaller meals more frequently. Grazing on healthy foods throughout the day stabilizes our blood sugar, keeps us satisfied and energizes us for whatever the day throws our way. It's the best way for us to eat but did you know it's also ideal for your toddler?

Being a picky eater is synonymous with being a toddler so how do you get your picky pint-sized person to eat a balanced diet? For starters we need to understand that toddlers are unlikely to sit still long enough to eat a full-blown feast. Snacking their way through the day is more compatible with their busy lifestyle and their tiny tummies.

Dr. Sears developed 17 tactics to tempt little taste buds and minimize mealtime hassles. When you get a chance read the article in its entirety, which also includes a list of wholesome, nutrient-dense foods that most toddlers enjoy.

The first tactic Dr Sears lists is to offer a nibble tray of healthy foods that your toddler can graze on throughout the day. I just purchased this one for the twins and they really love it. I put various fruits, vegetables and whole grain goodies in each compartment and plain yogurt and/or unsweetened applesauce in the dipping tray and then I let them go to town. Even my picky little peanut has been chowing down with her new tray. The tray, and assortment of foods I use, are fun and colorful but I think they mostly like the independence of feeding themselves and deciding which food to dip into which condiment.

Keep in mind that your toddler will still go on self-imposed hunger strikes or fixate on a singular food for what seems like days at a time. Fret not. Dr. Sears says to look at the entire week in determining if your kid has consumed a balanced diet, not a particular day.

He also reminds us that our job is simply to buy the right food, prepare it nutritiously (steamed rather than boiled, baked rather than fried), and serve it creatively. Leave the rest up to the kids. How much they eat, when they eat, and if they eat is mostly their responsibility so we should take neither the credit nor the blame.

Bon Appetite Tiny Tots!







p.s. For those interested in a personal update ... I don't really have one. We are in NoVa enjoying time with family while we *patiently* wait news regarding the status of the work visa. And so we wait. And wait. Our guess is we will still be *patiently* waiting for much of the summer :)
Tra la la.

Something Sweet

I have received several questions and emails about the use of Agave nectar and the recent controversy surrounding it.

For the record, we do use agave nectar, sparingly, but we use the raw blue agave which is heated at a lower temperature. (Click on the above link for a full explanation of the process). And the fact that agave is sweeter than HFCS, honey and refined sugar means you can use less of it to achieve the same sweetness.

However, real maple syrup is not processed and is my sweetener of choice. I also use sucanat, primarily for baking, which is processed twice versus white sugar that is processed up to 20 times.

I think the real issue is not that agave nectar should be avoided at all cost but rather that we should all be trying to eat more whole foods and less refined, processed and fast foods. Processed sweeteners are just one culprit in the larger health epidemic that essentially boils down to the fact that we no longer know what real food is. Fresh vegetables, fruit, whole grains, nuts and legumes are no longer the staple of the American diet and that, in my opinion, is the real problem.

So, in your quest for better health I urge you to look at the whole picture – the totality of your diet and whether it is one that promotes health – rather than getting hung up on one particular aspect. Any sweetener, whether refined or raw, should be used sparingly.

The good news is that the less refined, processed foods we consume the more we are actually able to enjoy the natural sweetness found in fruits and vegetables.

You Are What You Eat

I am a firm believer that you are what you eat. If you want to look and feel your best it all starts at the dinner table. And the lunch line. And the breakfast nook.

Evidently The Doctors agree with me because they aired the top ten Spring foods for good health on yesterday's episode. Try and work some of these into your diet and consider it your internal Spring cleaning.


1. Dandelion
Dandelions have been used for centuries to treat liver problems. The weed is rich in vitamins A, C and K, as well as beta-carotene and antioxidants. Taking a dandelion supplement can help improve production of bile in the liver. (You could also try dandelion tea).

2. Ginger
Ginger root, a diuretic, helps the kidneys flush toxins from the body.

3. Blueberries
Blueberries are the ultimate brain food. The tiny fruit packs a big punch with the highest concentration of antioxidants per serving among fruits. They also helps boost neuron signals in the brain.

4. Salmon
Omega-3 fatty acids, the unsaturated fats found in salmon and other fatty fish, help reduce the risk of heart disease. The American Heart Association recommends that people eat fish rich in omega-3 fatty acids at least twice a week.

5. Avocado
Avocados are high in vitamins C, B6, E, K, as well as potassium and copper, all of which work wonders for the skin. The fruit helps restore hair’s luster as well. See how to make your own avocado hair mask!

6. Spinach
Spinach is high in the carotenoid lutein, a natural antioxidant that can help protect the eyes from cataracts, macular degeneration and other diseases.

7. Broccoli
Broccoli helps condition hair. The vegetable is high in vitamins A and C, which the body needs to produce sebum, an oily substance secreted by hair follicles to keep it healthy and shiny.

8. Flax Seeds
Flax seeds are an excellent source of omega-3 fatty acids and protein, which help build muscles.

9. Jalapeños
Jalapeños contain capsaicin, an active component of chili peppers that has potent antibacterial properties. Capsaicin stimulates secretions that clear mucus from your nose, which relieves nasal congestion and helps fight and prevent sinusitis, or chronic sinus infections. See the sinus buster in action!

10. Celery
Celery is one of the best foods for teeth. The amount of chewing required to break down the crunchy vegetable increases the production of saliva, which helps destroy bacteria that cause plaque.

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Size Matters

Have you read any of Michael Pollan's books? Or seen him on Oprah ? If you haven't seen, heard or read him yet, he is a best-selling author who recently published an eater's manual, called "Food Rules," in addition to his other hits like "In Defense of Food" and "Omnivores Dilemma." I love his new book because, well, it's little and who has time for a BIG, heavy book these days with all those words?

"Food Rules" is a pamphlet of sorts that spells out what you should, and should not, eat. I love the simplicity and common sense of some of his rules, like avoiding foods with ingredients that a third-grader cannot pronounce and steering clear of breakfasts cereals that change the color of the milk. So simple and so true.

Rule 52 suggests that we should buy smaller plates and glasses. This is actually one that we have been following for a while, admittedly though because our big dinner plates don't fit in our dishwasher very well. So we have been using the smaller salad plates for the last two years and I think it helps with portion control. I still have the sense of having a full plate, which I really like, but the portions are smaller by default.

Pollan's research found that simply switching from a twelve-inch plate to a ten-inch dinner plate caused a 22% reduction in food consumption. That adds up to big calorie savings, especially over time. It's actually a pretty simple change to make, even if you are not dishwasher-challenged like we are, and one that shouldn't result in too much push-back from your significant other or children.
If it's true that you eat with your eyes first, then enjoying the sight of a dinner plate heaped high with delicious, healthy foods is a good start to a satisfying meal. Personally, I would rather feast my eyes on a FULL plate of delectable food than a sparse sprinkling of fare on a bigger plate.

Regardless of your stance on plate size, keep in mind my favorite of Pollan's rules: it's not food if it arrives through your car window.

'Nuf said.

Happy St. Patrick's Day!

So Long Soda

Meet my dad. Until his recent trip to Steamboat to visit us and spend time with his favorite grand-twins (they are, of course, his only grand-twins which makes securing the top spot easy) he was easily drinking 8+ sodas a day. That’s right, MORE than EIGHT sodas EVERY day. Typically he would start his day with the breakfast of champions, a cup of coffee and not much else, and then go on to drink soda throughout the day, often skipping meals in the process. A glass of water rarely passed his lips. The most alarming thing of all though was that he would pop a couple of Tylenol PM’s to counteract the caffeine in his late-night Coke Zero. I wish I were joking.

Enter his loving daughter, yours truly.

My parents spent about 10 days out here in January visiting us, during which time I worked my tail off as the Food Police. I tried my best to show my parents alternatives to some of the convenience food they normally consume. I cooked healthy vegetarian meals and encouraged them to start exercising. And I nagged the pants off my dad about his soda habit. Since I don’t buy soda or keep any in the house it was a bit of a baptism by fire for my dad. He did end up purchasing some on his own but, thanks to the askance glances he received every time he opened one, he drank very few.

Please don't get upset or defensive with me, but there are a number of issues with drinking soft drinks, some of which include the following:

1. Drinking soft drinks replaces healthier nutrients. Very seldom is someone who’s drinking a Coke or Diet Coke simultaneously craving an apple or a salad. Drinking soft drinks is typically accompanied by snacking on fatty or salty foods.

2. Drinking soft drinks, even “sugar free” soft drinks that contain aspartame, saccharin, acesulfame, sucralose, increase blood sugar and weight gain. These artificial ingredients act like sugar in terms of the manipulation of blood glucose so they really don't promote weight loss. Sucralose is closely related to sugar in terms of the chemical compound, with the exception that chlorine has been added to keep it from influencing blood glucose levels. Chlorine is not healthful and can disrupt the healthy flora in the intestines, thus limiting our ability to absorb nutrients.

3. Caffeine increases calcium loss from bones, elevates heart rate, influences mood and is addictive. Caffeine is the primary cause for the headaches that most people experience when they quit drinking soft drinks.

4. Aspartame is a neurotoxin and has been shown repeatedly to be a cancer promoter. The body does not know how to process and eliminate artificial ingredients properly so they are often stored in fatty tissues in the brain and reproductive organs and can cause problems at the cellular level that result in a wide variety of maladies.

Water should be our first choice of beverage. Water cleanses, purifies, aids in digestion, helps support our metabolism and aids in detoxification. The average person should drink at least 64 ounces of plain, filtered water every day. Nothing else is a substitute for our body’s need for water. But don't worry, the more water you drink the more you will enjoy the taste of plain water and the more your body will actually crave it. Trust me.

I am happy to report that, since his visit, my dad is drinking one or maybe two diet sodas per day now. That is a HUGE improvement from the 8 or 9 he was previously consuming. And, it seems that this change is leading to other healthier changes as well. My parents have both started exercising on their own and working with a trainer once a week. They are making healthier snack and meal choices as well. Remember, progress … not perfection.

If I can teach this old dog new tricks I'm betting each of you can make a step in the direction of better health too. Of course, my parents have two compelling reasons sitting in their laps:



Way to go Dad (and Mom too)!

What are your reasons for wanting to improve your health? Write them down, share them with us here and/or post photos of loved ones in prominent places to remind you why you are choosing health over soda and junk food. Because it is a choice ... and I vote for us all choosing better health!