Let’s face it: The holiday season can be pretty stressful. There’s shopping, working, gift buying, crowds, family stress and all of that “special” food! At best, it can feel overwhelming. At worst, completely out of control. What to do?

Well, before we get to that, let’s review how stress affects our bodies. Stress is a natural reaction to danger and isn’t necessarily a bad thing. Cortisol, the main stress hormone, kicks in during times of crisis to make you more alert and prepared for action. Your senses are heightened, and the brain and immune system are primed. Other functions, like digestion, slow down. When safety returns, the body goes back to status quo. The challenge comes when the “danger” doesn’t resolve – the body never gets the chance to “settle down” and recuperate. Chronic stress can lead to slower immune system responses, impaired cognitive function, lack of appetite control and sleep difficulties. Yikes!

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My very favorite pie is pumpkin. Made from freshly cooked sugar pie pumpkins, it’s something I look forward to each year. While fresh pumpkin might sound challenging, it’s really a lot easier to prepare than you might think! Whether you cook from scratch or open a can, pumpkin is nutritious, versatile and a must for your recipes.

The word pumpkin originates from the Greek word “pepon” which means “large melon.” Pumpkin is a fruit (like all members of the melon family) and is native to North America where it has been used as food for thousands of years. In the United States, 1.5 billion pounds of pumpkins are produced every year, and they can range in size from very small (less than a pound) to gargantuan (over one thousand pounds!).

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Plenty of experts agree that keeping a food diary is a great way to help you lose weight. But did you know that it can also give you incredible insight into your cravings, moods, snacking habits, and even help you determine if you have a food allergy or sensitivity?

Here are the many reasons I suggest keeping a daily food diary, at least until you gain some insight, make some new habits, and meet your goals:

• Helps with weight loss or weight gain
• Keeps track of how much water (pure water!) you drink
• Helps you determine if you are allergic or sensitive to a particular food
• Shows you what you are craving and when you are craving it
• Helps you figure out your personal connection between food and mood
• Helps you get a grip on excess snacking
• Helps you meet your goals for getting in those veggies, whole grains, and other important foods
• Keeps you accountable (to yourself) – a food diary can be a real eye-opener!

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Growing up in Hawaii gave me great exposure to Asian culture and food. I remember my first “Hawaiian” Thanksgiving. We were invited to a large gathering at a friend’s home. We had a turkey, but we also had sushi, sashimi, steamed pork buns, umeboshi (pickled Japanese plums), and plenty of seaweed — something I had never had before. I soon became a fan of these ocean vegetables and often found myself munching on the many different varieties.

I think we can all agree that seaweed is not a terribly appealing or appetizing word. As such, many enthusiasts refer to them as sea vegetables or ocean vegetables. Whatever you want to call them, these amazing ocean plants are packed with valuable, time-honored nutrition. According to Margaret Wittenberg in her book New Good Food, “Seaweeds have long been known for their nutritional attributes. Traditional Chinese medicinal texts as far back as 2700 BCE mention seaweed’s medicinal qualities,” including its ability to nourish the thyroid. Read the rest of this entry »

The last time somebody called me a nut, I took it as a compliment! Why? Personally, I love a good nut! My own journey started with gigantic roasted pecans at my grandfather’s house in Louisiana. From there, I graduated to melt-in-my-mouth miraculous macadamias in Honolulu, and since then I have run the gamut of affairs with none other than walnuts, cashews, hazelnuts, pine nuts and my ever-versatile all star, the almond.

Good thing for me “fat” is no longer a four-letter word! In fact, when it comes to nuts, it’s hard to beat the delicious taste and “heart-y” health benefits. For example, did you know that eating nuts (a moderate amount, don’t forget!) on a regular basis can help keep your heart in top shape? It’s true! When you eat a variety of nuts, you get these benefits: Read the rest of this entry »

An apple a day… you know how it goes! I remember wondering about it as a kid, but I don’t think it ever occurred to me to question the validity of it or where the saying came from until I got a little older. Like now! So, I did some digging and found that this favorite proverb may have originated in Wales. According to the Phrases.org website, the February 1866 edition of a magazine called Notes and Queries contains this quote of a Pembrokeshire proverb: “Eat an apple on going to bed, and you’ll keep the doctor from earning his bread.” You can see how that translated into the popular modern version: “An apple a day keeps the doctor away.” Read the rest of this entry »

I read a lot of health-related information in blogs, newsletters and magazines. I bet you do too. I’m always reading about something that interests me and I make a mental note to add it to my diet. For example, I read about omega-3 fatty acids and think: “I need to make sure I get those.” I learn about probiotics and I tell myself to get a daily dose. And when I see a piece about fiber, that goes into the mental hopper as well. Where do all those mental notes go? Well, I have to admit that my memory cells just aren’t firing the way they used to. What’s a well-intentioned woman to do? Make lists!

I know…lists aren’t for everyone. Some people like living dangerously (in my opinion) and wouldn’t write a list if their life depended on it. I say: “Good for you, Ms. Flying-by-the-seat-of-your-pants. I hope that works for you.” For me, I’m going to write a list. In fact, I write lists for just about everything. You may not want to be as “structured” as me – totally makes sense (my husband and daughter would probably agree). But, if you find that you are consistently missing out on the foods that will help you meet your health goals, then a list is a pretty simple way to make a difference. Read the rest of this entry »

Okay, let’s be clear right off the bat: I like a good cup of coffee. But unfortunately, it doesn’t like me back. I’m super caffeine sensitive, darn it! I like tea and chocolate too, but even these I have to moderate. Caffeine comes in other forms too – sodas, energy drinks, supplements and medications. This stimulant is all around us.

So what exactly is caffeine? It’s a flavorless chemical alkaloid that is naturally present in coffee beans, tea, kola nut and cocoa beans. It can be made synthetically and is often added to medicines, appetite suppressants and energy boosting drinks. Because it acts as a stimulant to the central nervous system, when you ingest it, you feel alert, awake and peppy. Caffeine has been shown to affect mood, stamina, the cerebral vascular system, and gastric and colonic activity. Read the rest of this entry »

Do you ever wake up feeling less than refreshed after what should have been a good night’s sleep? If so, move over! Falling asleep and staying asleep is a widespread problem. Stay tuned, though, there may be a few natural and relaxing strategies you can employ to help set the mood for a good night’s snooze.

When I first began researching this blog post, I wanted a scientific explanation as to why we need to sleep in the first place. I went digging around for the answer and learned something surprising: Scientists can tell us exactly why we need to eat, drink and move around, but they don’t know exactly why sleep is so critical to our survival.

The good news is that how you live your day can affect how you sleep at night. For example, your dietary habits, level of exercise, daily stress levels and caffeine or alcohol intake, as well as medications, hormone changes and illness can all affect the quality of your sleep. According to the Mayo Clinic, most adults need between seven and eight hours sleep each night. During deep sleep, our bodies restore themselves. Scientists believe during that time, our bodies regenerate and help the healing process such as repairing tissues and releasing hormones.

Here are some simple strategies to help you get a good night’s sleep. Read the rest of this entry »

Keeping your gray matter gorgeous is really a no-brainer, isn’t it? A healthy brain can mean proper mental development, good learning skills, strong cognitive function and a high quality of life. Who doesn’t want that?! I know I do. Here are some simple steps to boost brain power – great for adults and kids alike.

A healthy brain depends on:

Essential fatty acids

Topping the list are EFAs, also called Essential Fatty Acids, because they support a healthy brain and nervous system. Since your body doesn’t make these nutrients, you need to get them from food sources. These days, many people get too much omega-6 fatty acids from processed foods so healthcare providers suggest adding sources of omega-3 fatty acids to our diets in order to create balance. Omega-3s are crucial for the development of the brain as well as the heart, nervous system, tissues, skin and the immune system. These important fatty acids make up much of our brain cells. Children can especially benefit from an added focus on omega-3s since the sources (salmon, sardines, walnuts, hemp and flax) are not generally eaten by little ones. Deficiencies may be present in kids with focus and learning problems. For more information, check out our podcast on Back to School Brain Power. You may want to try this delicious Flax and Pumpkin Seed Cornbread for a boost in omega-3s. Read the rest of this entry »