I’m a chocolate lover; you know that already. And I’m sensitive to caffeine; you know that, too. So, let’s be frank: When you love chocolate, it’s hard to find a replacement with the same flavor and mouth-feel, right? Enter carob. Not chocolate, not really. But a good place to start. In fact, there are plenty of times when I choose carob instead. Why? Unlike chocolate, carob is naturally sweet, low in fat, high in fiber, has calcium, and most importantly to me, no caffeine. And because chocolate is linked to migraines and caffeine-sensitivity for some people, carob definitely has its advantages.

Carob comes from the pod of a tree that grows along the Mediterranean Sea. The pod contains a sweet, edible pulp. Once dried and roasted, the pulp is ground into a powder called carob flour (but more commonly referred to as “carob powder”). It’s similar to cocoa powder in color and can be substituted one-for-one in recipes, but carob is unique with its own special flavor and texture. Read the rest of this entry »

The first time I tasted miso soup I was 9 years old and having dinner with my family at a Japanese restaurant in San Francisco; I thought I’d a tasted a little bit of heaven and was determined to repeat the experience. Later, when we moved to Hawaii, that’s exactly what I did, over and over again!

I find it interesting that miso originated in China about 2, 500 years ago, yet is associated with Japan and traditional Japanese cuisine. It’s made by fermenting cooked soybeans with rice or barley, sea salt and a starter called koji. Depending on the type of miso being made, it’s aged in wooden vats from two months to three years. Read the rest of this entry »

Any chance you’ve noticed the number of non-dairy milk, cheese and ice cream replacements available these days? The choices are soaring – even in conventional grocery stores! Plenty of people stay away from dairy products for a number of reasons, including allergies, lactose intolerance and concern over the environment or the way animals are raised and treated. While organic dairy products can be a healthy option, some people feel better, lighter or less congested with fewer dairy products or none at all. If you are one of these people, take heart! It’s never been easier to lighten up or go dairy-free than it is right now, and it keeps getting easier. Read the rest of this entry »

Mmmmm…adding a steaming hot cup of green tea to a crazy afternoon brings its own measure of peace and tranquility, but did you know that routine consumption also brings an easy, comforting boost of beneficial phytochemicals and powerful antioxidants? The amount of antioxidants in tea varies depending on the growing conditions, the age of the tea, and how the tea is stored. On average, one 8-ounce cup of green tea contains about 170 mg of polyphenols (a kind of antioxidant found in tea and also in other plants).

Tea is more than just a beverage; it’s an antioxidant brew with plenty of benefits: Read the rest of this entry »

Have you noticed that everyone is putting out lists of Top Ten This and Top Ten That? I was feeling a bit left out so I decided to use my soapbox here to share my Top Ten Must-Have Foods. While it’s true there are plenty of great foods available that offer a wide range of health benefits, I have ten favorites for great taste and nutrition. If these aren’t part of your repertoire now, try adding at least one a month during the new year.

Quinoa

This little seed has the highest protein content of any other grain. Since quinoa contains all eight essential amino acids, it’s considered a complete protein. It also delivers fiber, iron, magnesium, calcium and vitamins A and E. Try the red variety for wonderful nutty flavor!

Wild Salmon

An excellent choice for quality protein and heart-healthy Omega 3 fatty acids. My favorite: the easy to find, affordable Wild Alaskan Sockeye Salmon in the freezer section of our seafood case. Read the rest of this entry »

Need some help kicking your New Year into gear? I’m not as big on resolutions (which can seem kind of lofty and unattainable) as I am on lifestyle changes. Here are some of the ones I recommend to all of my new clients to get them off to a good start.

Eat a balanced diet - Choose vibrant carbohydrates from colorful fruits and vegetables and whole grains such as oats, brown rice, quinoa and whole wheat products. Add natural healthy fats such as nuts, seeds, avocadoes and quality oils such as extra virgin olive oil and the others listed above. Choose healthier proteins from legumes/beans, lean meats, tofu, tempeh, cage-free eggs, and natural cheese such as cottage.

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My family comes from Louisiana where New Year’s Day means everybody eats black-eyed peas and collard greens to bring good luck for the coming year. At a young age, that intrigued me and made it seem worthwhile to reluctantly force down as many collard greens and black-eyed peas as my small body could manage. I wasn’t about to take any chances!

Over the centuries, various world cultures created superstitious traditions of eating certain foods for luck – generally connected to having money, being prosperous and having enough to eat. Food, of course, meant survival. I find it especially interesting that many of these “good luck” foods are exactly those that we now know provide a wealth of good nutrition. Read the rest of this entry »

With Christmas and New Year’s just around the corner, many of us will be packing our bags and heading off to celebrate. Unfortunately, most airports, train stations and roadside stops offer the standard American junk-food fare. The good news is you can bring your own food!

While there are specific rules about what you can take through security onto a plane (no creamy, saucy foods allowed, for example), there are foods that you can pack to eat well, which will keep you feeling better on your trip. Read the rest of this entry »

Recently, I was visiting with a client who has accomplished a great deal towards improving her health and meeting her goals of healthy eating, regular exercise and special quiet time for herself. But when the subject of the holidays came up, her mood shifted to one of downright dread over the slew of parties she was facing between her job, her husband’s work, and invitations from a number of friends. Her fears of what she calls “festive failure” are very real and affect a number of us with good intentions each holiday season. Read the rest of this entry »

I have a confession: Of all the citrus fruits, my absolute favorite is grapefruit. Sinfully refreshing, every grapefruit season I indulge almost daily with drizzled raw honey and lightly roasted walnuts! I love it as well for an afternoon snack or an after dinner dessert, as is, or with a square or two of dark chocolate.

Grapefruit gets its name because of the way it grows: in clusters, just like grapes. The major types of grapefruit are white, pink/red, and star ruby/rio red varieties. All grapefruit have a similar tangy-sweet flavor and are very juicy. The grapefruits that contain a lot of seeds are used to make juice. Grapefruit season varies slightly, depending on where the fruit is grown. In Arizona and California, January to June is peak, but in Texas and Florida, peak season runs October to June.

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