Category — Healthy Living

Are you a fan of Semi-Sweet on Facebook and Twitter?  If you’re not, you should be – you’ll have access to all manner of “bonus content,” including links to interesting health- and nutrition-related articles, delicious-looking recipes I find, news about goings-on around town, and many days, updates on what I’m eating (you might find something new to try!).  A couple of days ago, I posted some tips for making it through the holidays while still fitting into your skinny jeans, and also about baking cookies.  And a few people commented – surprised comments like “Hey, idiot! The two are incompatible!”

Well I argue they’re not.   [Read more →]

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Those of you who’ve been reading me for a while probably saw the list of 10 for ’10 that I published back in January.  How’re you doing on those?  Specifically, have you worked to reduce your canned-goods exposure?  You know you don’t want to consume more BPA than you have to.  If you’re still cracking cans regularly, I have a challenge for you . . . can you go one week without using anything that comes in a can?  This includes soft drinks, people, if you drink those (which you shouldn’t, but maybe that’s your vice?).  Read on for tips ‘n’ tricks and decide whether you’re man- or woman-enough to commit . . . .

5 sweet tips for reducing your canned-goods use:

1. Gather an arsenal of recipes that don’t require canned foods. Many of the recipes here on Semi-Sweet don’t call for canned goods . . . and there are a billion on the ‘net.  Plan your menus for the week on the weekend and shop accordingly.  See also, number 2 below.  
2. Plan ahead to have more fresh fruit and veg on hand.  Again, planning your meals for the week in advance can help with this.  You might also want to consider buying a Community Supported Agriculture, or CSA share.  And when you can’t get to the market, frozen fruits and vegetables are a great alternative to canned.  Always have some fan-favorites on hand.
3. Make soup from scratch. Take a little extra time on the weekend and prepare a big vat o’ soup – pop extra servings in the freezer or eat off the vat all week.  Indulge your kid’s chicken-noodle obsession by floating her favorite noodles (pre-cooked) in low-sodium chicken broth (from a box, people!) or better yet, use your own homemade stock.
4. Go with dried beans. Canned beans are über-convenient, but cooking dried is cheaper and pretty simple, with a little forethought. Check out my post here.  Remember, you can freeze your home-cooked beans so they’ll be just as convenient as canned.
5. Seek safer packaging. Look for tomato paste in glass jars, stock in a box, tomatoes in glass jars or tetra packs.  Choose soups, juices and other foods packaged in cardboard cartons made of layers of aluminum and polyethylene plastic (labeled with a number 2 recycling code).  Choose plastic, or even better, glass bottles for beverages. If you don’t already have one, get yourself a re-usable water bottle – stainless steel is best.

Do you have a need to read?  The EWG provides a boat-load of information on BPA exposure from canned foods. 

What’s the hardest canned-good for you to give up?  I’ll start – I love tinned sardines in mustard sauce.  I don’t eat them every week (lots of salt), but once in a while I love them on toast.  Little unusual, I know, but I’ve not seen an alternative packed in glass .  . . .

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I just read a book that I think you might really like – it’s called Live a Little!  Breaking the Rules Won’t Break Your Health by Susan Love, M.D. and Alice Domar, Ph.D.  For the uninitiated, these two are power-people in women’s health and psychology.  Susan Love wrote the bible on breast cancer, and Ali Domar is a psychologist and mind-body medical expert.  I’ve benefited from both of them, indirectly – I pored over Love’s Breast Book during my cancer diagnosis and treatment, and while in treatment, I participated in the Mind-Body Program for Cancer Patients at the (then) Mind-Body Medical Institute at the Beth Israel Deconess Hospital in Boston – Ali Domar was there, then, running her fabulously successful and interesting program for women with infertility issues.  [Read more →]

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The plot thickens on BPA.  Jennifer Grayson’s two-part article is super – it reminds us of some places where we already know BPA lurks, and gives (me at least) some new info.  Part 1 is here, Part 2 here.  Pizza boxes and cash register receipts?  Who knew???

And here is a link to some BPA-free canned goods (Eden+).

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Forget the “war on terror” for a minute.  Is your kitchen table a combat zone?  If your answer is yes, even sometimes, read on.  Elizabeth Ward, a registered dietitian and mom, weighs in on one of the most vexing issues for parents everywhere . . . how to deal with a picky eater. 

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Your toddler’s on a two-month run of wanting only peanut butter and jelly on white bread with the crusts cut-off – for breakfast, lunch, and dinner. Perhaps your five year-old refuses to try any new food. Or, your child barely touches his food at mealtimes, much to your chagrin.

While selective (a.k.a. picky) eating and a poor appetite are more common among the younger set, preschoolers and younger school children are not immune. Question is, how should you deal with a child who turns up his nose at novel foods, demands the same foods at every meal, or who eats like a bird, without getting completely aggravated?

First of all, don’t take a child’s behavior personally. Rejecting new foods, or the balanced, well-planned meals you make, has nothing to do with you or your parenting skills.  Hard to believe when you’re in the middle of a “food fight,” but true.

Here are some other strategies that may help you better handle erratic eating in your youngster.    

• Banish grazing.  As much as possible, schedule meals and snacks for your child to better regulate his appetite. I don’t recommending complete rigidity, but children need to know that eating occurs at about the same time every day. When your child doesn’t finish his meal, save the rest for later; rest assured, he’ll be hungry in an hour or two. Don’t allow your son or daughter to graze on so-called snack foods (Goldfish, anyone?) between meals, and don’t let him or her cruise around all day with a sippy cup of water, milk, or juice within arm’s reach. 

• Let kids make (healthy) choices. Allowing kids to make choices increases their interest in eating. Let them choose between a banana or an apple; whole wheat bread or whole grain cereal; or green beans and carrots. They may pick the same foods over and over, but that will eventually stop, hopefully before you’ve been driven completely crazy. 

• Understand their resistance to new foods. Children spend their days learning and mastering new skills like walking, running, climbing, and talking, and are so consumed by novel experiences and sensations that they often don’t want any surprises on their plates. That may be why a child latches on to favorite foods to the exclusion of new ones.  Don’t worry. It won’t last forever.

• Serve new foods early in the day.  Children get tired as the day wears on, and being confronted with a new food may be the last straw for a worn-out toddler or preschooler.  Serve children something new at breakfast or lunch or just after a nap, when they are well-rested, and hungrier. 

•Keep trying new foods.  Always serve a small amount of a new food alongside your child’s favorites. Expect to serve that food at least 15 times before your child accepts it, or even acknowledges it.  Encourage them to try it, but don’t go overboard.

• Put on your best Poker Face.  Kids crave attention, even when it’s negative. When you get upset when your child rejects a food or won’t eat and you’re tempted to show your emotions, don’t.  Older toddlers in particular are fast learners. They remember that refusing to eat what you put on their plate, or demanding the same thing for breakfast, lunch, and dinner pushes mommy’s buttons! And they’ll push those buttons, over and over.

Elizabeth Ward is a registered dietitian, mother of three, and author of Expect the Best, Your Guide to Healthy Eating Before, During, and After Pregnancy, and The Complete Idiot’s Guide to Feeding Your Baby and Toddler.  Visit her at: www.expectthebestpregnancy.com.

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Happy Thursday, folks!  As most of you know, I bought into a great winter CSA this year – the Shared Harvest CSA.  I’ve also already bought a share in the Picadilly Farm CSA for this summer.  It’ll be my first year with them, but I’ve heard great things and the produce they contributed to the Shared Harvest haul was outstanding.  If you’re interested in joining a CSA for the upcoming season, now’s the time to sign up.  Shares are going fast. 

But what’s that you say?  You don’t know where to go?  I have two resources for you.  One’s for anyone, anywhere – LocalHarvestprovides a searchable database so you can locate a CSA that’s near you (most have weekly pickup, so location is essential . . . don’t wanna schlep too far for those veggies, do we?).  The second is geared toward folks in the Arlington, Belmont, Cambridge and Lexington, MA zone -  a CSA Share Fair that’s taking place next month in Arlington – organized by the intrepid Gretta Anderson, the brains and brawn behind the Shared Harvest CSA.  See details below, and here’s to dreamin’ ‘bout all those “above-ground” veggies coming our way in just a few months!

What:  A CSA Farm Share Fair in Arlington!  CSA farmers will be on hand to tell you how their CSA works, what they are growing this year and how you can get a share of their harvest.

When:  Thursday, February 25, 6:00 PM

Where:  50 Paul Revere Road, Arlington, MA at the Park Avenue Congregational Church in Arlington Heights, the Parish Hall.

Who:  Farms that distribute CSA shares in Arlington, N. Cambridge, Lexington, Belmont, and nearby towns have been invited to participate, as have several local community farms.

Why:  If you haven’t lined up your CSA share yet, the Farm Share Fair is a great place to learn about what’s available. You will be able to sign up for summer and winter CSA shares at the Fair. For those of you who have already purchased your 2010 CSA share, this is a great opportunity to say hello to your farmer. We are also inviting farmers to bring and sell their produce to the Fair, so you may want to bring your shopping bags!

Want to help? Gretta’s looking for volunteers who want to help make this Fair a success. Contact her directly if you’d like to help in any way:  GrettaAnderson@earthlink.net, or 781.507.6602.

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You’ve heard that you’re supposed to eat more of them, but what the heck are whole grains, exactly? 

Whole grains are grains that haven’t had their bran and germ removed by milling.  They’re considered a better source of fiber, nutrients and antioxidants than their refined cousins. Whole grains can decrease cholesterol levels, blood pressure and risk of heart disease, and some studies have found that whole grains help reduce the risks of certain types of cancer.  

The whole grain family includes brown rice, buckwheat, farro, millet, oatmeal, whole-wheat flour and whole cornmeal, among others. The FDA recommends eating at least three one-ounce equivalents of whole grains per day.  Want to see if your packaged food product contains whole grain?  It’s easy.  Just look for the word “whole” in the ingredient list.

If you’re a refined-grain guru, incorporating whole grains into the diet might seem like a pain, but trust me, it’s pretty painless if you start small.  For instance, substitute whole-wheat pasta or go for whole-grain bread products (think bagels, English muffins, tortillas, etc.) for white-flour options. Or if you’re baking, try using half whole-wheat pastry flour in cookie, cake or pie recipes. I’ve had particular luck with this in bar-cookie recipes, like these pumpkin chocolate chip squares (it’s also been virtually undetectable in 7-layer bars and other bar cookies).  Whole wheat pastry flour is a much finer grind than regular whole-wheat flour, and while yes, the texture is a little teeny bit different, it’s not off-putting.  In fact, once you get used to it, you might actually prefer the slightly nutty taste of the whole wheat pastry flour.

A dinner-time suggestion:  Try brown rice instead of white.  Use vegetable or chicken broth rather than water (same ratio as white rice – two cups broth to one cup of rice, and try adding a teaspoon of olive oil and a pinch of salt to boost the flavor). Or switch out rice altogether and give quinoa a whirl.  If you’ve read this blog for a while, you know that I’m a huge fan of this high-protein seed.  It acts like a grain, cooks quickly and has a light, nutty flavor.  [Read more →]

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In today’s guest post, Daniel Max reminds us that we can take the emphasis off food by finding something that really engages us . . . .

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Do you remember being a child and getting so wrapped up in creative play that you didn’t want to stop when it was time to eat or left your meal half-finished to get back to your game? Children innately understand that food is secondary to what is most nutritious and primary in life: fun and play.

As adults we seem to have lost our instinct to prioritize play. In our busy world, with its emphasis on work and responsibility, in order to be healthy and balanced we must work on more than just our bodies; we must feed our hearts, minds and spirits.

When our body, mind and spirit are engaged in a creative project or happy relationships, our reliance on food may appear to decrease. Likewise, when unsatisfied with relationships, job or other areas of our life, we often depend on food to cheer, soothe or numb us. When our life is out of balance, no amount of food can feed us where we truly need nourishment. The food that we eat is very important for health and balance, but what really feeds us-a full and fulfilling life-doesn’t come on a plate.

Putting things that excite us on hold for the sake of responsibilities may at times be good logic yet we often make these decisions from a place of fear rather than good sense. “If I’ll lose weight, then I’ll start swimming/ buy new clothes/ start yoga….”   Let’s do the things we want to do NOW. Any statement containing “if I achieve__then I’d be happy” never holds truth and brings nothing but dissatisfaction. While our future goals are a motivation to better ourselves, they do not hold back our happiness. Finding a peaceful pleasure in our current state of being will motivate us to progress from a sense of ease. We stop working away from what we don’t want and work towards moving towards what we do want.

Create a positive attitude and wonderful environment around you and enjoy the process of becoming healthier and happier every step of the way!

Have fun. If going to the gym is a “chore” then try a yoga or dance class instead. Find a way to play while moving your body. If by deciding to eat healthy you are mostly focused on what to restrict, shift your focus to all the new foods and flavors you get to incorporate and explore.

What is fun for you? What makes you light up and excites you? Make time for it this week. Even if you don’t have much time for fun, try approaching a “serious” activity with an attitude of play. This can greatly reduce stress and anxiety and bring more pleasure to your day. Take your focus off food, try adding more fun into your life and watch the magic unfold. 

Daniel Max is a Nutrition and Health Counselor, Life & Wellness Coach, Massage Therapist specializing in Shiatsu, and a Yoga Instructor. Providing an integrative approach to naturally reclaim control of your health, Daniel offers an initial hour-long consultation. Gaining a greater perspective on your health, this session includes a full discussion of your health history and health goals, a chance to get your questions answered and establish your first steps in creating a personalized health program, completely catered toward your lifestyle and needs. Consultations are available either by phone or in person.  To Learn more about Daniel and his services, visit www.MaxSenseOfSelf.com.

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