Healthy Cocktails?

I love entertaining, especially surprising my guests with delicious healthy meals that look and taste decadent. I will always find a way to include loads of colorful fruits and vegetables to boost their phyto-nutrient intake. If I entertain a large group, I will often set up a Bellini bar. A Bellini is a wonderful Italian cocktail which originated at the famous Harry’s bar in Venice. It is simply one part white peach purée and two parts Prosecco, which is a sweet Italian sparkling white wine.

Since white peach purée can be expensive and difficult to find, I usually use a variety of fruit purées and set them up at the bar with sparkling white wine bottles. This way, guests can mix in whichever fruit purée they prefer. You’d be surprised to see how men like these wonderful cocktails too!

You can find fruit pulp/purée in the frozen section of the supermarket. Look in the Hispanic frozen section to find mango, raspberry, passion fruit and other fruit pulp, which is a purée without the seeds. If you can’t find these, you can use frozen berries or mixed fruit (which you will need to puree in the blender or food processor). If the fruit has little seeds, strain the puree to remove them so you end up with a nice velvety mouth feeling. After blending and straining add some sugar until it’s just a little sweet (the amount will vary depending on the fruit). Mangoes, for example will need less sugar than raspberries. Also consider if the sparkling wine you’re serving is sweet or dry.

Same thing with the frozen pulps, put them in the blender once defrosted, add sugar to taste and blend it into a smooth purée. The consistency of the purée is not really important, just taste it to make sure they are not too tart.

Prepare three or four fruit purées for the Bellini bar. Pour each one in a nice glass bowl with a spoon or into small pitchers. Set them out next to sparkling white wine bottles on ice and instruct your guests to pour some fruit purée in a Champagne glass (maybe ¼ of the glass, personal preference really) then pour the sparkling wine over. They will need to stir, taste and maybe add more fruit or more wine. Encourage your guests to taste and adjust the amount of fruit depending on their preferences; sweeter or just more wine?

Your party will be a great success. I’ve done it for baby showers, fishing tournament and house parties. I can promise that your friends will copy your ideal for their next party. And after all the cheers and Chin-Chin, you served a healthy cocktail and got the guys to eat some fruit!

Healthy Cocktail (serves 4)

2 cups chopped fruit (frozen or fresh)
1 (750 ml) bottle Italian sparkling wine such as Prosecco or Asti Spumante Brut, chilled (3 cups)
Sugar to taste

1. Allow chopped fruit to defrost if using frozen. Blend in food processor until velvety consistency is reached.
2. Add Sugar (no more than a tablespoon at a time) and blend until desired sweetness.
3. Place 2 - 4 tablespoons puree In the bottom of each champagne flute.
4. Add sparkling wine and serve.


- Josée

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Perfect Day in Boca Raton

Armed with 2 non-polycarbonate water bottles and sharing 23 almonds, my friend Barbara and I planned a vigorous hour of exercise combining the Start!Walking campaign from the American Heart Association and a tradition sacred to all Floridians since Ponce de Leon landed in St. Augustine in 1513…finding a tan and the Fountain of Youth.

Arms swinging and legs striding, mile1 was a breeze. Our thoughts turned to Gen Y sons and their relationships with work and women. The pace picked up, fueled by consternation I mean conversation as we discussed our mother-in-laws, and their relationships with men [our husbands]. As we passed the 3^rd mile marker, gray hair [ours] aging dogs [4 legged] and [human] siblings were virtually fighting for our attention.

We slowed to admire cute babies, proud grandmothers, and an adorable puppy near the end of mile 4. Conversation turned to Earth Day #38 and legislation banning plastic bags from supermarkets in San Francisco and Seattle. We wondered what shape Earth Day 39 would find us in, and worried about protecting our planet.

Fueled by almonds, we powered through mile 6 in a frenzy about local girls in Lakeland behaving badly on You Tube, future daughter-in-laws who think we are perfect, and the new trend of ‘My’ as a prefix for marketing on web sites and in advertising.

At mile 8 we paused to admire our beloved Florida landscape. Anhingas were posing, turtles were crawling, and golfers in plaid were swinging. Our thoughts turned to the future as we rounded mile 9. Specifically, what we would eat for dinner, and how many calories we thought we had burned. We wondered why Seattle is still the only city requiring restaurant chains to post calorie counts and why New York wants to keep us “Dining in the Dark.” How do people do it without a Sensei to guide them?

Arms and legs, minds and mouths still moving, we realized we were passing mile #10. That exhausted us! We slowed to a proud limp. Our fitness hour had become a marathon. We had STARTED!Walking.We celebrated the joys of an ‘unplugged’ afternoon and hurried home to call friends and tell them about our adventure.

Hope you had a great day too!

-Nancy

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Sometimes you Feel Like a Nut, Sometimes you Eat Them All

As much as I love nuts, I usually avoid them. I still buy pistachios and peanuts in large quantities for my little girl Pretty, who is a Yellow Naped Amazon Parrot. On my dining room table I have an orange pottery pumpkin filled with nuts for her, but my friends all dig in it too (better to snack on nuts than cheese and crackers).

What I’ve learned from my patients over the years is that people have difficulty controlling the amount of chips, candy, nuts or dried fruit they eat. If it’s there, healthy or “nut”, people just eat and eat, until they realize they ate too much.

Nuts actually work great for people who want to gain weight, (and yes I had lots of clients consulting for weight gain…20 years ago!) but even then I still had more people consulting for weight loss. While nuts contain a lot of nutrition, they also have a lot of calories, and they’re really easy to overeat. Half a cup of nuts is approximately 500 calories, so with one handful a day my patients (who were trying to put weight on) would gain one pound a week by eating good calories, concentrated nutrients and healthy fats.

The debate I have with other health professionals is that while nuts are healthy and can be part of a healthy diet (if people consume them instead of unhealthy food options and not on top of their regular diet) they can easily lead to weight gain. If someone is already overweight and reads about the benefits of nuts, he or she might start eating them because “they’re good for you”, but most probably would not substitute them for something else in their diet.

The same is true for dried fruit (without added sugar)… super healthy, but very concentrated in calories. People would not think of eating 8 fresh apricots, but they’ll easily eat 8 dried apricots. The calories and nutrition are the same, but the water is missing, which provides a filling effect.

I’m going back to what I say all the time: “just because something is good for you doesn’t mean you can eat large amounts of it”. I don’t see anyone overdoing it on V-8! For example, Brazil nuts are a great source of Selenium, but one nut a day is all that someone needs. If you consume more than 3 on a daily basis, you could get an overdose of Selenium (characterized by gastrointestinal upset, hair loss, white blotchy nails, garlic breath odor, fatigue, irritability, and mild nerve damage).

Make nuts part of your healthy diet or substitute for an unhealthy snack instead. Just remember that everything adds up in the calorie department, even with good food choices. We made it easy for you by including nuts in the Sensei meal plans (in small amounts because we love them and they are good for us, but all calories accounted for).

- Josee

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Lose 9 pounds every 11 days…SAFELY?

I’ve been reading a lot of hype about the Fat Loss 4 Idiots diet lately. Apparently Fat Loss 4 Idiotswill show “ordinary people” how to lose up to “9 pounds every 11 days” SAFELY. Hold the phone! 9 pounds every 11 days…SAFELY?

I come across statements like this all too often, but for some reason it really struck a cord today. Let me first start by saying the you CANNOT lose 9 pounds (of fat) every 11 days SAFELY…it’s just not possible. And even if you do manage to lose that amount of weight (which is mainly going to be water along with some fat & muscle) in that short of a time period, I can almost guarantee that the approach was not healthy and that rate of weight loss would be very difficult to maintain.

I know that we all want quick results, but please don’t be fooled by diets making such claims. It’s a hard pill to swallow for some people with so many companies and products making these types of statements; but most people on these programs end up back where they started eventually, if not heavier then before. It’s wasted time, wasted money and just not good for your health. If you want to lose weight and keep it off you have to do so by making healthy changes in your behavior, eating and exercise habits.

Some things to keep in mind when evaluating a diet program:

(1) Every person is different. Just because a program worked great for your best friend or your Aunt Sally, doesn’t mean it’s going to work the same for you. To read more check out this great post by Craig Harper.
(2) Unless you want to ride the yo-yo diet train the rest of your life you have to find a program that fits your needs and lifestyle. Ask yourself if the program is something you can stick to in the long run? If not, then you need to look elsewhere.
(3) Watch out for any program making outrageous claims or promising quick results. If you have to pop a pill, eat only pre-packaged food or cut out an entire food group, keep looking.
(4) Look for programs that offer support. Losing weight is hard, and the support will be important for your long term success.
(5) Does the program include exercise? Exercise is a huge piece of the weight loss puzzle. If a program promises weight loss without having to move your body, it may not be the best choice.

- Lauren

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Johnny Bunko, Manga Man

THE LAST CAREER GUIDE YOU’LL EVER NEED

Career advice from a comic book? Yes, Manga!

Manga is a “cartoon-style” comic book popular in Japan, and the message from Daniel H. Pink, best selling author of “A Whole New Mind” and contributing editor of “Wired”, is that most career advice is outdated or just plain wrong.

Times have changed, and the message and the medium of ‘How to Succeed in Business’ has been redrawn. This is NOT your fathers’ comic, and it’s NOT his advice. This one’s for you GenY. Read on.

Our new literary hero is a nice guy named Johnny Bunko. He’s your brother, your boyfriend, your son, the face in YOUR mirror. He hates his boss, he’s stuck in a miserable job, and he’s not really sure why it all went wrong. Sound familiar? Sure. But unless you’re a manga fan, it looks like a weird Japanese comic book. THAT’S O.K.

That’s exactly what Manga is. You’ll get used to the style and the drama. Speaking of drama, the voice and advisor who comes to rescue the hero is Diana. She’s “a sharp-tongued genie with magical chopsticks” who helps Johnny “change his life by coaching him in the Six Rules.” These are “the most important lessons of a satisfying, successful career.” The rules are old- fashioned and also completely new. It’s advice written in a voice your Johnny Bunko will read, relate and listen to.

There is nothing simple about this comic. Give one to your Gen Y’er, but read it first. You’ll both love it and he’ll think you’re finally cool.

JA MAT'A.

Nancy

related article from the NY Times

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Grilled Macadamia Crusted Tuna with Papaya Salsa

In honor of nuts this week I thought I’d share one of my favorite recipes with macadamia nuts. This recipe serves 4.

Papaya Salsa

½ red onion, chopped
1 sweet red bell pepper, diced
2 cups fresh papaya, diced (can use mango if papaya not available)
Chili paste, to taste (or finely chopped Jalapeno peppers)
Fresh cilantro, chopped (can use fresh parsley instead)
Fresh garlic, minced
Juice of 1 lime

I would suggest preparing the salsa first. Combine onions, red bell pepper and papaya in medium sized bowl. Add chili paste, cilantro, garlic and lime juice to taste. Mix well and adjust seasonings as needed.

Macadamia Crusted Tuna Steaks

4 sashimi grade tuna steaks (1” thick)
2 handfuls of crushed macadamia nuts
3 eggs
Extra virgin olive oil
Salt & Pepper

Rub extra virgin olive oil over tuna steaks and sprinkle with salt and pepper. Whisk the eggs in a small bowl and dunk tuna in egg wash. Next cover both sides of the tuna steak with crushed macadamia nuts and press firmly. Oil the grill then sear tuna on both sides over high heat. Cook until favorite degree of doneness (hint: tuna is best served rare in the middle). Serve with papaya salsa on top

- Tim

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Spring Rituals

Spring is here. Responsible adults pay their taxes, dream about summer vacations, worry about the price of gas, and push their winter clothes to the back of the closet.

High School seniors have many rituals as well. They dream about what they’ll wear to the prom, worry about hair styles, and wonder who their date will be. It’s the defining memory of their high school career and a last carefree moment before adult life begins. Most kids work and save for this expensive night. Some are lucky and don’t have a care.

Shelly Banjo, of the Wall Street Journal, reminds us that many low-income kids are without resources to make Prom night special. Inspired by the movie 27 Dresses, Ms. Banjo thinks we can make a little magic for these girls by giving some of our old habits a new twist. When you clean your closets, look for something dressy you really won’t wear again. Maybe there’s a purse, or a matching pair of shoes and earrings that made you feel special the night you wore them.

Donate your clothes (hopefully you'll have lots to donate after you reach your goal weight) and accessories in good condition, to one of the many organizations like The Glass Slipper Project.

In addition to earning a tax break for donating a “formal dress in good condition,” you’ll allow a girl without much her chance to shine. That makes you both stars.

-Nancy

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Fruits and vegetables may help weight loss in overweight adults

Brazilian Farmers Market

Renee touched on this study yesterday, but this is such great news that I had to talk about it again!

I don’t know about you, but when I think of Brazil, I think of beautiful thin people with golden suntans hanging out at the beach, or a gorgeous gaucho serving meat on a sword. I don’t think of them as being overweight, but apparently 40% are.

The University of Sao Paulo in Brazil published some very interesting research findings. They wanted to see if fruit, vegetable and fiber intake had an effect on weight loss in overweight adults after adjusting for the impact of exercise and difference in calorie intake over a six month period.

They found that each 100 gram increase in intake of fruit (the size of a small apple or banana) corresponded to an approximate 2/3 lb weight loss after six months. The same 100 gram increase in intake of veggies (1/2 cup cooked spinach, corn or broccoli) corresponded to a little over 1 lb of weight loss after six months, and for each additional gram of fiber (most fruits and vegetables contain more than 1 gram of fiber per serving) there was an approximate ¼ lb of weight loss (when the fiber came from fruits and veggies, the weight loss was about 1/3 lb).

This is very exciting news to me! I have been pushing fruits, vegetables and fiber for years. I‘ve always said that supplements won’t have the same impact as eating the real thing. There are so many phyto-chemicals and nutrients in produce that it’s impossible to expect the same benefit from an isolated component (supplement).

Produce is loaded with fiber, providing fullness and proper elimination. The common recommendation of five servings of fruits and vegetables a day is good, but still not enough. And remember, while you’re eating those colorful fruits and vegetables you’re not eating the other unhealthy stuff!

Eat the foods that are good for you first, then if you’re still hungry, you can eat the other stuff. But do your body good first, and by doing this you’ll loose weight. How great is that! And to make it even easier, we have wonderful meals loaded with vegetables in the Sensei plans. So try a new fruit or vegetable, broaden your horizons and enjoy it, it’s good for you!

- Josee

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Mom Was Right… Eat Your Veggies!

Great news for the fruit and veggie lovers out there; eating them can actually help you lose weight faster!

A study published in the April issue of Nutrition Research found that not only do fruits and vegetables help increase weight loss, but many of the individual nutrients in them also appeared to increase weight loss. While we’ve known for a long time that the fiber in fruits and veggies helps you feel full without adding lots of calories, this study found that vitamins C and B6, beta carotene and folate all appeared to increase weight loss when foods naturally rich in these were eaten as part of a weight loss diet. This means you can’t take a supplement containing these and expect the same results…you have to eat the real thing!

How does this translate for the average person? Try having fruit instead of that low fat cookie or cake. Double up on your veggies at meals and use them as snacks! You’ll be eating a more balanced diet, get more nutrients, and might just lose more weight than you thought!

- Renee

Nutraingredients.com review of full article

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More on Almonds, the Healthy Nut

I’m a huge fan of almonds too, they’re my favorite nut!!! Like Nancy said, they are powerhouses of nutrients. But because they’re also calorie dense, be careful of how much you eat at one time.

Here are some of my favorite uses for them:

• Add slivered roasted almonds to salads (available in the produce section).
• Sprinkle slivered roasted almonds over fresh fruit salad.
• Coarsely chop roasted, unsalted almonds and toss into yogurt or low fat pudding.
• Add coarsely chopped almonds to muffins or quick breads (use packaged mixes and substitute applesauce for the oil to make a low fat treat).
• Mix crushed almonds with breadcrumbs and use to coat chicken or fish before baking.

I like to roast my own almonds, the flavor of the freshly roasted nuts is so much better than store bought. I usually roast mine a little darker than what you find in the stores. They are crisp, crunchy, and have a wonderful toasted almond flavor! It’s really easy, just follow the directions below:

1. Preheat oven to 350 degrees.
2. Spread natural, unsalted almonds onto an ungreased cookie sheet.
3. Bake for about 10 minutes or until the desired shade of golden brown.
4. Cool, then store in an airtight container.

-Renee

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Almonds are In as a New Healthy Snack

Call me nutty! I’ve got a great new snack and I want to share it with you. ALMONDS!

Last week my Dr. recommended almonds. He told me they are a practically perfect food (unless you have allergies of course). One ounce is approximately 23 almonds, which is a lot of snack for 160 calories! “What makes them so great?” I asked, ever the skeptic. Boy, did I get an earful. You will want to start snacking with me right away.

• Almonds are nutritionally dense. This means that “you get the most nutrition possible out of the calories you eat.”
• Almonds lower the ‘bad cholesterol’ known as LDL as part of a diet low in saturated fat. That’s right! Men and women who ate “one daily ounce of almonds for ONE MONTH lowered their cholesterol by 4.4 percent. Those who ate two daily ounces of almonds for a month lowered their LDL cholesterol even more-by 9.4 percent-and maintained their weight.” NCBI
• Almonds may help you “maintain or even lose weight.” A study in the International Journal of Obesity found that “adding almonds to a low-calorie diet enhanced weight loss.” They help you feel full and satisfied which helps “prevent patients from overeating.”
• Almonds also protect cells from oxidation. The antioxidants contained in almonds help prevent cell damage that can lead to heart disease, cancer and stroke.
• A one ounce, 160-calorie handful of almonds is an excellent source of vitamin E and magnesium, a good source of protein and fiber, and offers potassium, calcium, phosphorous, iron, and monounsaturated fat.
• For $2.48 you can buy the cutest little tin that holds one ounce of almonds. Then you can download your own label for the tin. It’s very cute. Get yours at the Almond Board of California's online store

For more on this super-food check out Almonds Are In!

The most amazing thing about working with dietitians is their ability to take a food and ‘shape’ it into something healthy, delicious, and good for you. Then they can tell you why this is so! It makes me laugh, but they are allowed to play with their food! We had fun playing with mustard last week. This week, Renee, Lauren and Josee will be NUTTY FOR YOU. Hopefully, Tim will also share another great recipe with us! Stay tuned…

- Nancy

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20 Healthier Alternatives to the Worst Food in America

As promised, instead of 20 Foods You Should Never Eat, here’s a list of “healthier” alternatives when eating out.

Awesome Blossom image by Raj Patel

1. Men’s Health selected the Aussie Cheese Fries with Ranch Dressing from Outback Steakhouse as THE WORST FOOD IN AMERICA. Since it would be way too difficult to select the Best Food In America (as I’m sure it would be extremely biased to my taste) I’m going to refer you to my alternative suggestions to the one's that Men's Health listed.

2. Starter – Instead of Chili’s Awesome Blossom try their Lettuce Wraps (580 calories, 35 grams fat & 8 grams of fiber). Order as a meal or as an appetizer to share with friends!

3. Nachos – Truth be told, nachos are NOT a healthy choice in general. Instead of the Stacked Border Nachos from On the Border try their Grilled Fajita Chicken Tacos (477 calories, 11 grams of fat & 18 grams of fiber) which are served with black beans and grilled veggies. Or you can order the Chicken Salsa Fresca (510 calories, 11 grams of fat & 6 grams of fiber).

4. Pasta – Instead of Macaroni Grill’s Spaghetti and Meatballs with Meat Sauce try a small order of Fazoli’s Spaghetti with Meat Sauce (500 calories, 7 grams of fat & 7 grams of fiber).

5. Pizza – Instead of the Classic Deep Dish Pizza at Uno Chicago Grill try Pizza Hut’s Fit n’ Delicious Pizza. Only (170 calories, 4.5 gram of fat & 1 gram of fiber) for 1 slice of the 12” Diced Chicken, Red Onion & Green Pepper.

6. Fish Entrée – Instead of the Dos XX Fish Tacos with Rice and Beans from On the Border try the Guiltless Salmon from Chili’s (480 calories, 14 grams of fat & 10 grams of fiber) which includes sides of steamed veggies and black beans.

7. Chicken Entrée – Instead of Chili’s Honey Chipotle Crispers with Chipotle Sauce go for their Guiltless Chicken Platter (580 calories, 9 grams of fat & 5 grams of fiber) which includes grilled chicken, steamed veggies and corn on the cob.

8. Chinese Entrée – Skip P.F. Chang’s Pork Lo Mein and order the Cantonese Scallops (400 calories, 16 grams of fat & 4 grams of fiber) or the Cantonese Shrimp (330 calories, 12 grams of fat & 4 grams of fiber).

9. Dessert – Since desert and healthy don’t really go well in the same sentence, here’s my best suggestion when eating out. Ask your server for a cup of seasonal fruit or see if they have sorbet or sherbet (this will vary by restaurant). You could also try ordering a flavored coffee like French vanilla or Hazelnut to satisfy your sweet tooth. If you do decide to indulge, be sure to split with a friend or two!

10. Breakfast – Instead of Bob Evan’s Caramel Banana Pecan Cream Stacked and Stuffed Hotcakes get their Fruit and Yogurt Plate (398 calories, 2 grams of fat & 8 grams of fiber).

11. Steak – Keep away from Lonestar’s 20 oz T-bone and try Ruby Tuesday’s 7 oz Petite Sirloin instead (206 calories, 5 grams of fat & 0 grams of fiber). Order with the rice and steamed broccoli for an additional (324 calories, 13 grams of fat & 5 grams of fiber).

12. Burger – Avoid the Double Six Dollar Burger from Carl’s Jr. and order the Kid’s Burger instead (460 calories, 17 grams of fat & 2 grams of fiber).

13. Salad – Pass on the Grande Taco Salad with Taco Beef from On the Border and try one of the following salads instead: Wendy’s Southwest Taco Salad minus the salad dressing & tortilla strips (470 calories, 25 grams of fat & 8 grams of fiber) or McDonald’s Southwest Salad with Grilled Chicken and Newman’s Own Creamy Southwest Dressing (420 calories, 15 grams of fat & 7 grams of fiber).

14. Sandwich – Instead of the Classic Italian (large) at Quizno’s order the Tuscan Turkey (small and without cheese) for 400 calories of the Honey Bourbon Chicken (small) for only 320 calories.

15. Kids’meal – Skip the Double Macaroni ‘n’ Cheese from Macaroni Grill and order the Grilled Chicken & Broccoli instead (390 calories, 5 grams of fat & 6 grams of fiber). Your kids will thank you later!

16. Mexican Entrée – Avoid Chipotle’s Mexican Grill Chicken Burrito and order a Burrito Bowl (a burrito minus the flour tortilla) instead to save (290 calories & 9 grams of fat). Skip the rice and sour cream to save another (280 calories & 14 grams of fat).

17. “Healthy” burger – Instead of Ruby Tuesday’s Bella Turkey Burger try Chili’s Guiltless Black Bean burger (650 calories, 12 grams of fat & 26 grams of fiber). Whoa, that’s a lot of fiber!

18. Supermarket Meal – Skip the Roasted Chicken Pot Pie from Pepperidge Farm and buy the Sweet & Sour Chicken Entrée from Kashi instead (320 calories, 3.5 grams of fat & 6 grams of fiber).

19. Drink – Instead of the Jamaba Juice Chocolate Moo’d Power Smoothie try the 16 oz Berry Fulfilling Smoothie (150 calories, 0.5 grams of fat & 6 grams of fiber). You’ll be getting all the antioxidant power of strawberries, raspberries and blueberries too!

20. Fast Food Chicken Meal – Pass on McDonald’s Chicken Selects Premium Breast Strips with creamy ranch sauce and order the 6 piece Chicken Nuggets with BBQ Sauce instead (300 calories, 15 grams of fat & 0 grams of fiber). You can also try Burger King’s 5 Piece Chicken Tenders with BBQ Dipping sauce (270 calories, 14 grams of fat & 1 gram of fiber).

- Lauren

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Right off the press…Your Diet could effect Alzheimer Risk

Everybody is talking about the recent poster presentation at the American Academy of Neurology’s 60^th Anniversary Annual meeting in Chicago. It’s all over the wires! Findings presented suggest that high cholesterol levels in mid-life may increase the risk of Alzheimer’s disease later in life.

I’m particularly happy about these findings because over the years we’ve treated cholesterol as a single risk factor in the complicated heart disease puzzle. If it was the only risk factor, not much was done to reduce the blood level. But maybe this will be a stronger incentive to work on reducing cholesterol levels, as Alzheimer is a pretty scary condition; each person’s disease course is different and the impact on one’s family and life is tremendous.

So here is the key to reducing cholesterol level without medication:

1. Limit added fat: Eliminate fried foods, sauces, gravy, and full fat mayonnaise. Remove visible fat from meat and poultry. Choose fish and sea food over meat. Use low fat dairy products. Limit fats like butter, margarine, salad dressing and vegetable oils to 3-4 teaspoons daily (use this limited amount for cooking and preparing foods).

2. Increase soluble fiber: Soluble fiber binds to fat and bile and excretes it right away, helping to remove cholesterol from the body. Be sure to have at least ½ cup of beans (like chick peas, kidney beans, lentils and cannelloni beans), oatmeal, oat bran, barley or brown rice five times per week. Select fruits rich in pectin like apples, plums, citrus fruits, bananas and apricots and vegetables like baked potatoes, carrots and Brussels’ sprouts.

3. Drink lots of water: Fiber is like a sponge; in order for fiber to work its magic it needs to be moist. The more fiber you eat, the more water you need.

4. Eat small frequent meals: For some reason this is very powerful. I had a patient drop their cholesterol level just by changing from 3 meals a day to 3 smaller meals with 2-3 snacks.

These are simple steps for small (very powerful) changes that you can make in your life to reduce cholesterol levels and improving total health. Try Sensei’s Mediterranean diet Plan as it contains more beans than the other plans.

- Josee

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More Musing on Mustard

I love mustard too, but I don’t know if I like it as much as Nancy. Mustard works great as a multipurpose food and flavoring, plus it’s very low in calories, high in phytonutrients and adds flavor and depth to dishes.

The health benefits of mustard seeds are partly attributed to their home among the Brassica foods found in the cruciferous plant family (cabbage family). The isothiocyanates in mustard seeds (and other Brassicas) have been repeatedly studied for their anti-cancer effects.

There are approximately forty different varieties of plants and three principal types of seeds used in making mustard: black mustard (Brassica nigra), white mustard (Brassica alba), and brown mustard (Brassica juncea). Black mustard seeds have the most pungent taste, while white mustard seeds (which are actually yellow in color) are the mildest and are used to make the typical yellow American mustard. Brown mustard seeds, which are actually dark yellow in color, have a pungent taste and are used in Dijon mustard.

I use Dijon mustard when making chicken or egg salad because it adds wonderful flavor and I don’t have to use as much mayonnaise! And by now you should know that I also add turmeric or curry powder too. Actually, most of the prepared mustards contain turmeric for color which means more nutrition for us! So the next time you make chicken, fish or any meat, spread a little mustard before cooking.

I have to admit that I’ve been making salad dressing since I could hold a fork. My father was French, so we had some kind of salad with home made dressing every night. Once I left home, I started making a batch of dressing and stored it in a medium sized jar in the fridge. When it started getting low, I just added more ingredients. I never ran out of dressing!

There’s no specific amount of ingredients to make home made dressing because you can easily adjust to your tastes and available seasonings, but here’s a recipe for the basic dressing you’ll find in every French household and restaurant. I particularly like to use more mustard than typical because I like my dressing thick and well homogenized.

French Salad Dressing:

1 tsp – 1 Tbsp Dijon mustard (adjust to taste)
2 Tbsp Red wine vinegar (can use other flavored vinegars, sherry vinegar or white wine)
2 – 3 oz Olive oil or Canola oil (can mix half and half)
1 smashed clove of garlic (so you have the flavor without biting into a large piece)
Salt & pepper to taste
Add fresh herbs if available or dried parsley

Mix all ingredients well, then taste and adjust seasonings. I like to add a little lemon juice too or sometimes will add some dry wine to dilute the calories.

The usual ratio is 1 part vinegar to 3 parts oil, but it really varies on personal taste and preferences; some people like less vinegar. Try it and if you like it, multiply the ingredients and keep a jar in the fridge. Don’t worry if the dressing solidifies in the fridge, just take it out 5-10 minutes before using.

This dressing is great to serve with artichokes, steamed asparagus, leeks and cold or warm beets. It's also perfect on sliced tomato and onion salad, 3 bean salad, grated carrot salad, any raw veggies or with a Nicoise. The possibilities are endless!

Here’s another quick and healthy recipe using mustard, I’m sure the kids will love this “Orange Chicken”.

Pour 1 cup of orange juice in a small microwave safe dish and warm for about 20 seconds. Once warm, add 2 Tbsp of yellow/hot dog mustard and 1 Tbsp of honey (the orange juice needs to be warm enough for the honey and mustard to dissolve). You can add garlic, Cajun seasoning or your favorite spices. Pour over chicken or fish and cook in the oven at 350 degrees until done. Lovely!

- Josee

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Trans-Fat and Cancer - The Bad News Continues

I always encourage people to eat the least amount of processed foods and instead choose foods closest to the farm. The less processing a food has gone through, the healthier it is. So here again is some bad news for people who eat food 'coming from a box'.

A recently published French study gathered diet information and blood samples from roughly 20,000 women over the course of 7 years. Findings from the study suggest that those whose diets were higher in trans fat were more likely to develop breast cancer. While further study is needed, researchers hypothesized that trans fats may increase beast cancer risk by as much as 75%.

In a study published in January, a group of Harvard researchers also found that men with high blood levels of certain trans-fatty acids had approximately 100% increased risk of developing non-aggressive prostate tumors. Click