You say you like energy bars but aren’t sure which are the best ones for you. Go to any health food store and you will find a whole aisle devoted to energy bars – it’s overwhelming. Some claim to be high-protein, others gluten-free, and others are raw. What’s the best one for you? If you insist on buying some off the shelf, rule #1 is to read the ingredient list. Can you identify all of the ingredients as items you could purchase in the store? If not, put it back on the shelf. Can you pronounce all of the ingredients and understand what they mean? If not, put it back on the shelf. An energy bar should only contain real, whole, clean foods, like fruit, nuts, seeds, and grains – that’s it (well, maybe a little dark chocolate could be included!). Some of the best bars include:

• Kind
• Pure
• Clif Kit’s Organic fruit & nut bar
• Zing
• Kashi TLC

Even better, why not save all of that money (bars can set you back a few hundred pennies each) and make your own bar? Try out our new Amaranth Energy Bar and feel great. It’s high-fiber, gluten-free, and a good balance of carbs and protein.

Amaranth Energy Bars

(makes 14 bars)

• 4 tbs. amaranth
• 4 dried apricots, chopped
• 10 pistachios, shelled and chopped
• 1/2 cup agave nectar

1. Place the agave nectar in a small saucepan and bring to a boil; cook 5-6 minutes.

boiling avage nectar

2. While the agave is cooking, find a nonstick wok or skillet with a lid. Place the skillet over very high heat and get the skillet screamin’ hot. Add 1 tbs. of amaranth and immediately cover the pan. If the pan is hot enough, the amaranth will start popping right away. Give the pan a swirl to keep it popping. When the popping has stopped remove from the heat, uncover the pan and pour the popped amaranth onto a plate. Repeat with remaining amaranth, 1 tbs. at a time.

3. When all of the amaranth is popped, add it to the agave along with the apricots and pistachios. Stir to coat and then pour into a small glass baking dish to cool. Smooth out the top and place in refrigerator to cool.

amaranth cooling in pan

4. When cool, cut into bars.

amaranth bars

Similar to Celiac Disease is Gluten Sensitivity or Gluten Intolerance. People who suffer from this have similar symptoms to Celiac Disease, yet test negative for the disease (blood test and/or small intestines biopsy). These people also benefit from a gluten-free diet, as gluten acts as a “trigger” to set off the immune system.

Gluten-free: Is it for Me?

“Gluten-free” diets are all the rage these days. It seems like actors and athletes alike are turning to gluten-free diets to lose weight and improve performance. Tennis star Novac Djokovic posted numerous wins after giving up gluten and many actors claim a gluten-free diet helped them shed those unwanted pounds. Does this mean that going gluten-free is right for you? If so, what’s the right way to follow a gluten-free diet?

Hidden Gluten

Besides the obvious gluten-containing foods – bread, cereal, crackers, tortillas, bagels, waffles, English muffins, pita bread, pancakes – gluten is often hidden in many more foods. Start reading labels and look for words that indicate gluten: gluten, wheat, malt, graham, spelt, kamut, rice syrup, yeast, HVP, TVP, HPP, MSG, modified food starch, soy sauce,  maltodextrin, stabilizers, binders, fillers, natural flavors, vegetable gum, mono- & diglycerides. see a full list at www.celiac.com.  At the store, avoid anything processed. If it’s not a whole food, it probably contains gluten.

Gluten-Free foods

Go to any supermarket and you will find whole sections devoted to gluten-free foods. There are gluten-free cereals, bread, crackers, waffles, and condiments.  But does this mean you should start filling your basket up with these products? No. Most of these foods contain processed flours (potato, rice, soy – all gluten-free) and are very low in fiber. Quite often the gluten-free version of your favorite starchy foods are higher in fat and calories and can contribute to weight gain. So what’s the answer?

Go Gluten-Free the right way

Eliminating gluten from your diet doesn’t have to be difficult. A diet that focuses on real, whole, clean foods, such as fruit, vegetables, lean protein, healthy fats, and whole gluten-free grain (brown rice, quinoa, amaranth, potato, sweet potato, corn, soy, GF oats) will provide you with all of the nutrition that you need and leave you feeling better than ever! Sure, you might have to say good-bye to pizza and cupcakes, but were they even good for you in the first place?

Check out U Rock Girl’s Tiffani Bachus on Good Morning Arizona talking about Gluten-free foods: http://www.azfamily.com/news/health/Gluten-free-foods-Fad-or-medical-necessity-for-some-150822885.html

BUY LOCAL – shop at your local farmers market at least once a week for produce, dairy, freshly baked grains, honey, vinegar, and soap.

• You’ll get fresher produce, as it is picked at the height of ripeness.
• It’s trucked less distance, which means less greenhouse gases released into the air.
• It keeps your local farmer in business.

BUY ORGANIC

• Buy organic produce whenever possible to decrease your intake of pesticides and to increase bioavailability of nutrients.
• Be familiar with the “Dirty Dozen” , the produce with the highest pesticide absorption:apples,  celery, peaches, bell peppers, nectarines, strawberries, lettuce, imported grapes, spinach, potatoes, kale, collard greens, blueberries
• You can choose conventional produce for foods that have rinds or skins that you will throw away (bananas, mangoes, watermelon, cantaloupe, honeydew). The “Clean 15″ include (those with the least pesticide residue and safest non-organic to eat): onions, corn, pineapple, avocado, asparagus, sweet peas, mango, eggplant, domestic cantaloupe, kiwi, cabbage, watermelon, sweet potatoes, grapefruit, mushrooms.

EAT IN SEASON

• Produce from the farmer’s market is always what’s in season.
• Skip foods that are out of season – they are often imported from other parts of the world (Australia, Chile, China) and are usually picked unripe. Also, the increased fuel emissions from being shipped from such long distances damage the ozone layer, contributing to global warming.
• Imported foods often come from countries that don’t have the same regulations regarding bans on chemicals and pesticides as the U.S.
• For more specs on the crops in season – www.nrdc.org/health/foodmiles

CHOOSE FISH WISELY

• Many fish species are in trouble due to over-fishing and ecological destruction (i.e., Chilean Sea bass, swordfish, ahi tuna)
• Other fish are unsafe due to high levels of mercury or PCB’s (i.e., tuna, tilefish, swordfish, king mackerel, shark, chilean sea bass, bluefin tuna)
• Choose wild fish over farmed fish.
• The best farmed fish choices are trout and striped bass.
• Choose more Omega-3 rich fish: wild Alaskan salmon, domestic mahi mahi, Pacific halibut, sardines, mackerel.
• Check out these links for a pocket guide with more information on the best fish choices: http://www.edf.org/documents/1980_pocket_seafood_selector.pdf

http://www.montereybayaquarium.org/cr/cr_seafoodwatch/sfw_recommendations.aspx

ENJOY YOUR FOOD

The most important thing you can do is to enjoy your food, from the shopping  to the cooking to the dining experience. Food should activate multiple senses – the color (sight), the texture and temperature (touch), and the aroma (smell). Remember, you first eat with your eyes, so make sure it looks good.

Also, get others involved and make it a group experience. If you have kids, let them shop or cook with you. Maybe you want to get a group of girls over for an evening of fun. Or, it might be time for a romantic dinner for two. Whether it’s just another day or a special occasion, what we eat can touch us on so many levels and leave a lasting impression.

What I love so much about sushi is that it is very simple and very clean eating – just some raw fish, possibly a touch of soy sauce or fresh lemon. While hubby prefers nigiri sushi (fish atop of rice), I prefer sashimi (just the raw fish).  Because it’s basically a pure protein dinner for me, I like to start off with a cucumber sunomono salad (thinly sliced cucumber marinated in rice vinegar) so I can get some veggie in my meal. Let’s not forget that fish happens to be an excellent source of omega 3 fatty acids, which helps to decrease inflammation and boost immunity.

When I can’t get to the sushi bar, I like to make my own sushi. If I can get to the farmer’s market, where my local fish market guy has a stand, I can buy really fresh fish to use for sashimi. Any other day, I turn to the ingredients I already have at home – smoked salmon, canned crab, and canned salmon – into hand rolls that everyone in the house loves.

Making your own hand rolls is far easier than making cut rolls. All you need are sheets of seaweed (sold in the Asian section of traditional supermarkets), cooked short grain brown or white rice (optional), thinly sliced cucumbers, sliced avocado, and fish (or tofu if you prefer to go vegetarian). Here are some ideas:

Smoked salmon and avocado hand roll

• 1 oz. smoked salmon
• 1 sheet seaweed
• 2 tbs. cooked rice (optional)
• 2 slices avocado
• a few slices of cucumber

1. Place the seaweed on a cutting board, shiny side down. Place rice on the left half of the seaweed and top that with the salmon, avocado, and cucumber. Take the bottom left corner of the seaweed and bring it toward the middle of the seaweed to start to form a cone; continue to roll into a cone shape.  That’s it – you’re done!

California hand roll

• 1 sheet seaweed
• 2-3 oz. canned lump crab meat, drained
• 2 tbs. cooked rice (optional)
• 2 slices avocado
• handful of sliced cucumber
• squeeze of lemon juice

1. Mix the crab with the lemon juice. Place the seaweed on a cutting board, shiny side down. Place rice on the left half of the seaweed and top that with the crab, avocado, and cucumber. Take the bottom left corner of the seaweed and bring it toward the middle of the seaweed to start to form a cone; continue to roll into a cone shape.

Veggie Hand Roll

• 1 sheet seaweed
• 2 oz. extra-firm tofu, drained
• shredded carrots and cucumber
• 2 slices avocado
• 2 tbs. cooked rice (optional)

1. Place the seaweed on a cutting board, shiny side down. Place rice on the left half of the seaweed and top that with the tofu, avocado, carrots, and cucumber. Take the bottom left corner of the seaweed and bring it toward the middle of the seaweed to start to form a cone; continue to roll into a cone shape.

First of all, Happy Registered Dietitian Day! Yes, March 14th is RD Day. How cool is that?

Second, I love my career. Nutrition, Fitness, and Wellness is my passion and has been so for over 20 years. The science of Nutrition is unique in that it is so dynamic. We learn so much everyday. Research is constantly demonstrating the effect that diet, exercise, and healthy living has on our health, disease prevention, and longevity.

One of the biggest questions I get from people is, “What’s the difference between a Registered Dietitian and a Nutritionist?” Aren’t they the same thing?

Yes, and No.

The “RD” credential is a legally protected title that can only be used by practitioners who are authorized by the Commission on Dietetic Registration of the Academy of Nutrition and Dietetics (formerly the American Dietetic Association).

Some RDs may call themselves “nutritionists,” but not all nutritionists are registered dietitians. The definition and requirements for the term “nutritionist” vary. Some states have licensure laws that define the scope of practice for someone using the designation “nutritionist,” but in other states, virtually anyone can call him- or herself a “nutritionist” regardless of education or training.

Individuals with the RD credential have fulfilled specific requirements, including having earned at least a bachelor’s degree (about half of RDs hold advanced degrees), completed a supervised practice program and passed a registration examination—in addition to maintaining continuing education requirements for recertification.

As I tell many people, anyone, including my kids, can call themselves a nutritionist. Lots of people read a few diet books and feel that they know enough to share their knowledge and counsel other people. Others, who have lost a significant amount of weight, want to share their success and proclaim themselves weight loss experts. Take caution with people who have no credentials. In a similar fashion, be careful with people who have nutrition “certifications” as you have no idea where the got these.

Nutrition and health and weight loss is much more complex than just what you eat. The body is not just that straight-forward.  There are complicated biochemical pathways that need to be considered, lab reports to analyze, family health history to consider, as well as many other psychological and social issues.

Don’t trust your health to just anyone. Trust a Registered Dietitian – part scientist, part detective, part coach, total expert.

FOOD STORAGE 101

Do you know how to properly store your fruits and veggies? Not everything has to go straight into the refrigerator. Some fruits, especially berries, actually taste better at room temperature. Here’s a quick lesson on where to store your food:

Refrigerate Immediately

• dairy, meats, nuts, seeds
• berries, unwashed (bring to room temp before eating)
• ripe fruit, cut-up fruit
• greens, onions (helps to decrease crying when cutting), most veggies
• whole grains – brown rice, quinoa
• fresh herbs – remove from package and wrap in a damp paper towel. For herbs like parsley and cilantro, trim the bottom with a kitchen scissor and place into a cup of water

Store at Room Temp until ripe, then refrigerate

• tomatoes
• pineapple, mango, pears, peaches, avocado, apricots, apples, bananas, kiwi, citrus fruit, watermelon, cantaloupe, papaya

Store at room temp

• potatoes, sweet potatoes, ginger, garlic
• bread (refrigerate or freeze if not going to use a whole loaf)

Freeze

• meat, poultry, fish – wrap in a freezer-safe zip top bag and try to remove as much air as possible. Date the package and try to use within 6 months
• cooked beans and grains – after you make a big batch, drain them well and divide up into smaller portions and place into freezer zip-top baggies. Flatten them out so you can store them stacked in the freezer
• bananas – when they become super-ripe, peel them and freeze in zip-top bags. Great for making smoothies.
• fresh herbs – extra herbs should be washed and dried before being placed into zip-top bags. Pull them out for future recipes, such as soups, stews, and sauces.
• bread crumbs – grind up leftover bread in the food processor and place into zip-top bags. Use in recipes such as turkey meatloaf or to create a crumb coating on chicken or turkey cutlets or fish fillets.

FOOD SAFETY 101

When people experience gastrointestinal distress (vomiting, diarrhea), they usually think they have the stomach flu. There’s actually no such thing. What they really have is some form of food poisoning brought on by improper food handling. To prevent falling victim to these bugs, you need to know how to handle and store your food.

• Wash your hands with warm-hot soapy water for at least 30 seconds and dry thoroughly.
• Don’t cross-contaminate – use separate cutting boards for produce and proteins and of course, a completely other board for raw meats. Wash your knife with hot, soapy water when switching between different foods and wash your hands after handling raw meat.
• Cook meat to the proper internal temperature (use a food thermometer).
• Do not let cooked food sit at room temperature for more than two hours. Get it stored in sealed containers as soon as possible and into the refrigerator. The bacterial “hot zone” is between 40 and 140 degrees- it multiplies quickly at those temperatures.
• When packaging up hot food, like soup and stews, it’s better to package it into multiple, smaller containers, rather than one large container, so that it cools down faster.
• Reheat leftovers so that they reach a temperature (over 140F) that will kill any bacteria.
• The “sniff” test is not accurate at determining what is safe to eat. General rule: throw out any cooked proteins after 3 days in the fridge and and dairy that’s been open for more than 1 week.

Butternut Squash and Apple Soup

• 4 cups cubed butternut squash
  ½ cup onion, chopped
  1 carrot, chopped
  1 granny smith apple, peeled and chopped
  4 cups vegetable broth
  pinch cinnamon and cayenne

Heat a large saucepan over medium-high heat and add 1 tbs. canola oil; when hot add onion and carrot and cook 5 minutes, until soft.
Add squash, apple, and broth. Bring to a boil and then turn down heat to a simmer; cook 30 minutes, or until squash is soft.
Puree (in blender or using an immersion blender) and add spices and salt (if necessary).

Top with spiced pumpkin seeds, chopped apple (raw or roasted), roasted butternut squash (in picture), or chives.

To make sure your belly doesn’t leave the party looking like a football, we’ve put together a nifty Super Bowl Survival Guide for you. Have fun, be safe, and root on your team to victory! We hope it’s a close one so we can see all those fun commercials.

• Be prepared – If you’re the party host, make sure at least half of your snacks are figure-friendly. Swap out fried chips for baked ones, have a tray of colorful veggies and lots of healthy dips (hummus, salsa, guacamole), edamame, steamed dumplings, turkey meatballs, veggie chili, chicken skewers, shrimp cocktail. With such a variety of food, your guests won’t even miss the junk. If you’re the guest, make sure to contribute to the buffet by preparing a healthy dish – at least that way you know you’ll have something safe to eat.
• Don’t arrive hungry – One of the biggest mistakes people make is showing up anywhere hungry. You’re just asking for trouble. Have a smart snack or meal containing protein and fiber (apple and almonds, banana and Greek yogurt, cucumber and hummus) about 30-60 minutes before the party.
• Get some pre-game exercise – Undo some of the party food damage before the party by getting in a great workout of interval training and weights.
• Survey the buffet – Before you load up your plate, check out the offerings. Then fill at least half your plate with smart foods (fruit, veggies, salad, chili, hummus), and then add a small amount of something a little naughty, if you so desire. It’s not about deprivation, just making smart choices.
• Sip smarter – Do you love beer with football? If so, then choose a light beer and alternate it with water during the game. Drinking your calories (especially alcoholic ones) is a sure-fire way to overeat at the party and leave you feeling bloated the next day.

Don’t forget to check out all of our great recipes and treat your guests to some amazing eats!

It often takes a milestone for me to stop and reflect on where I’m going and where I’ve been and to fully appreciate all that life has given me. Four beautiful boys, an amazing husband, a tight-knit family (near and far), close friends, work that I love to do, and good health. Unfortunately, I find myself caught up in the craziness of daily life to stop and realize that everything really is good.

Maybe, everyday should be treated as a birthday or other special occasion, so that I can stop and really see how good it is. Even when there is stress in life (and, really, when isn’t there stress?), learning to see the forest from the trees, and managing the stress so that the sunshine (happiness) can come through, is something that I’m going to try to do more often.

If this is something that you can relate to as well, maybe today needs to be your birthday, too. Give yourself the gift of happiness and appreciation.

Today is a gift – that’s why they call it the present.

Causes of childhood weight gain

Excess weight gain doesn’t just happen for no reason. The causes are the usual suspects – too large portions, poor food choices, liquid calories, and too much screen time (tv, computer, and video games).

With regards to food choices, have you ever read the kids menu at a restaurant? The food choices seem to be a constant across the board – hamburgers, hot dogs, grilled cheese, quesadillas, pizza, chicken fingers, corn dogs, french fries, soda, and lemonade. And let’s not forget the ice cream or hot fudge sundae at the end of the meal. Do you notice a pattern? What kids are being offered is just white, refined bread products, high fat meats and cheese, and sugar to wash it all down. why does the restaurant industry have to “dumb down” to kids? Who says that kids won’t eat a piece of grilled chicken, salad, and fresh fruit. If you serve it, they will eat it.

The media assault

It’s no wonder that kids gravitate toward unhealthy food – they’re being bombarded by images of it wherever they turn. TV commercials, ads on the computer, magazine ads, and their favorite TV characters are all “selling” these kid-friendly, waist expanding, unhealthy food items. Have you ever sat down to watch TV with your kids and actually watched the commercials that air during their favorite shows? What you will see is commercial after commercial for sugary cereal (“made with whole grains” some even claim), fast food, and sugar-filled beverages masquerading as “juice.” It’s horrible! And it’s no surprised that the naive and gullible underage audience buys into it.

Start a revolution!

Parents, we challenge you to take back your kids! Don’t give into the kids menu! Stop buying “kid-friendly” cereal, snacks, and drinks when you go shopping. Feed them what you feed yourself – clean, whole, real food. Lots of fresh, seasonal, and organic fruits and vegetables. Plenty of lean and clean protein, like fish, beans, and turkey. Healthy fats like nuts, avocado, and seeds. Wash it all down with water and green or herbal tea. Eat together as a family. There’s plenty of research that shows that kids who eat dinner with their families have a lower rate of obesity.

While you’re at it, turn off that TV and gaming system and get outside and play with your kids! Shoot some hoop. Go for a bike ride. Take a walk or hike. Play tag. Have some fun with your kids and everyone will benefit.