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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I don’t think anyone wants to feel icky after eating Thanksgiving dinner. I know I don’t! Paying attention to the needs of your body, setting limits for yourself and relying on a food-based digestive aid toolbox may make the difference between tossing the football around after dinner and feeling super-glued to the couch.

Will Power - Yes, you do have control over what you do and what you eat, even on Thanksgiving.

• Keep moving – taking a walk after the meal can aid digestion and make you feel refreshed. Going for a walk or hike before the meal is great too-could be a fun ritual to start with your family.
• Don’t overeat – savor your food slowly and enjoy every bite. Eat to the point where you feel comfortable, done and satisfied. Bloated, stuffed and miserable are never good! Remember, leftovers are great-you don’t have to eat everything at one sitting.
• Keep up the fiber by choosing plenty of fresh seasonal fruits, vegetables and whole grains. Raw is great, like salads.
• Reduce foods that you know cause gas and bloating for you, possibly beans, certain veggies and dairy products.
• Drink plenty of water, especially if you are drinking some alcohol. Read the rest of this entry »

I really enjoy the changing of the seasons. Growing up in Honolulu, there wasn’t a whole lot of difference in the weather between Christmas and the 4th of July. I’m not complaining by any means, but there is something so inspiring about each clear season. Once the cool air sets in, out come all my cookbooks and in comes new ideas for using all my old favorites.

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Today’s quiz: Which common culinary spice brings feelings of cozy warmth and fills the kitchen with its sweet aroma while baking? Here’s a hint: No apple pie would dare be caught without it. If you guessed cinnamon, you’d get an A!

Cinnamon has been used by many cultures around the world for centuries. It is actually the bark of the cinnamon tree, a kind of evergreen. Native to Sri Lanka, Mediterranean spice traders kept its source a mystery to protect their monopoly. Cinnamon made it’s way to Egypt as early as 2000 BC and is now grown in a number of countries.

There are many varieties of cinnamon, but the two most familiar are Ceylon cinnamon, which is considered to be true cinnamon, and cassia, sold as Chinese, Vietnamese or Indonesian cinnamon. The two are used interchangeably in cooking as the difference in taste and aroma is very subtle. Read the rest of this entry »

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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