Did you know today, February 26^th is National Pistachio Day? What a great day to enjoy these delicious little nuts that also happen to be a nutritious treat.  Check out some of their health benefits below and crack open some pistachios the next chance you get!

Pistachios and unsaturated fat:

The majority of the fat contained in pistachios is unsaturated.  90% to be exact! (Pistachios contain 14g of fat per 30g serving).  The breakdown of fat in pistachios is 55% from monounsaturated fat and 32% from polyunsaturated fat.   Both mono- and poly- being healthy unsaturated fats.  

Pistachios and fiber:

Pistachios are one of the leading nuts containing fiber.  One serving (1 ounce) of pistachio nuts contains 3 grams of fiber which is twice as much as walnuts! 

Pistachios and vitamins and minerals:

The vitamins and minerals most prominent in a pistachio nut are copper, manganese and phosphorus.  However they also include vitamin B6, and small amounts of thiamin, folate, biotin, riboflavin and niacin. 

Pistachios make us work for their deliciousness:

When we eat snacks we often eat mindlessly.  Fortunately, foods like pistachio nuts help us to avoid this.  Pistachios have a shell that must be removed before eating.  Therefore we must concentrate on removing this shell and therefore we become more aware of how many we are eating.  Pay attention to the shells that are removed to help you keep track of your intake.

I often enjoy Pistachios on their own, in a salad or by creating my own trail mix. 

How do you enjoy Pistachios? Will you be eating them today?  

Yum, I love grapefruit!  I find that many people forget about grapefruits…when they think citrus, they think oranges!  Grapefruits date back to the early 1700s and were first introduced to Florida in 1820.  Did you ever wonder how grapefruit got its name (or how any food gets its name)?  Grapefruits grow on trees in clusters, very similar to how grapes grow, and therefore they were called grapefruits!

Grapefruit come in 3 varieties…white, pink/red and star ruby.  When choosing your grapefruit, choose those that are glossy, round, smooth and heavy.  If you see brown or soft spots, put it down.  You can store grapefruit at room temperature for up to a week, and in the refrigerator for up to 8 weeks!

This Florida citrus fruit is loaded with nutrients that are vital for good health.  Grapefruits are full of disease fighting antioxidants such as vitamin C and lycopene, which can reduce your risk of cancer, heart disease and stroke.

Grapefruits are rich in pectin, a soluble fiber, which can help lower cholesterol.  The fiber in grapefruit can also alleviate constipation and regulate your digestive system.

Grapefruits are delicious and juicy making it the perfect snack.  I love eating fresh grapefruit sections or eating half a grapefruit with my special serrated grapefruit spoon!

The juice in grapefruit interacts with certain medications.  Please check with your pharmacist and doctor before including grapefruit or grapefruit juice into your diet.

My favorite type of grapefruit is the pink/red or star ruby.  What’s yours??

Typically, hamentaschen are filled with calories and fat.  And, a common cry I hear from my clients is “I can’t stop at one, so I can’t have any.”  I encourage everyone to stop denying themselves.  Simply modify your recipe so it is lower in fat, and don’t label food as good or bad.  Once you take the “conditions” off food, you will see that you can enjoy your favorite treats in a controlled fashion.

Try my recipe for Apricot Filled Hamentaschen and experience a joyful Purim!

HAMANTASCHEN WITH APRICOT FILLING

INGREDIENTS:

2 ½ cup whole wheat pastry flour                         2 tbsp. brown sugar                           

1 tsp. baking powder                                                2 tbsp. honey

½ tsp. baking soda                                                   2 large eggs

1/4 tsp. salt                                                                1 tsp. vanilla extract

½ cup lowfat margarine                                           3/4 cup apricot filling ( see recipe below)

INSTRUCTIONS:

1.  In a medium bowl, sift together flour, baking powder, baking soda, and salt.  Set aside.  

2.  In a large bowl, cream together margarine, brown sugar, and honey until light and fluffy.  Beat in eggs and vanilla.  Add dry ingredients and mix in until dough is well combined and forms a ball.  Flatten ball into a disc, wrap well, and refrigerate for several hours, or until dough is firm (dough can be refrigerated for up to 3 days.)

3.  Preheat oven to 350° F.  Remove dough from refrigerator and roll out on lightly floured surface to 1/8-inch thickness. Using a cookie cutter or thin-edged glass, cut out 2 ½ to 3-inch rounds of dough.  Gather scraps, press together, and roll out again to cut more rounds (you should have about 32).

4.  Place 1 teaspoon filling in the center of each round.  Fold up edges by thirds, leaving an opening in the center, and firmly pinch edges together where they meet, so the finished shape is triangular.

5.  Place hamantaschen about 1 inch apart on lightly sprayed cookie sheets, and bake until lightly browned, about 20 minutes.

APRICOT FILLING:

Yield » 1 ½ cups

INGREDIENTS:

9 oz. dried apricots, coarsely chopped                                ½ tsp. grated lemon zest

1 cup apple juice                                                                     1/4 tsp. coriander

2 tbsp. light brown sugar                                                      ½ tsp. vanilla extract

½ tsp. cinnamon                                                              

INSTRUCTIONS:

1.  In medium saucepan, combine apricots, apple juice, brown sugar, cinnamon, lemon zest, and coriander.  Bring to a boil, then reduce heat, cover, and simmer for 5 minutes.

2.  Uncover, raise heat to a slow boil, and cook until liquid has evaporated, stirring often.  Remove from heat, cover, and let stand until cool.

3.  Puree cooled apricot filling in food processor or blender.  Stir in vanilla and refrigerate until needed.  Allow filling to return to room temperature before using.  

Yield: 32 Hamantaschen

Serving size: 1 Hamantaschen

Per serving: 75 calories, 2 grams fat, 12 grams carbohydrate

PASSOVER IS COMING ON APRIL 6, 2012

LIKE us on Facebook at www.facebook.com/passoverthehealthyway for promotions, giveaways and tips for Passover.

When I discuss with my patients the need to reduce their sodium intake, they all groan “the food won’t taste good.”  So how can you lower your salt and total sodium consumption but still enjoy your food?  

First step:  The majority of sodium that Americans consume comes directly from processed foods such as soups, sauces, dry mixes, canned foods, and condiments.  So start by swapping out these types of foods with more fresh wholesome foods like fresh fruits, veggies and lean protein.  If your budget limits how much fresh food you can purchase and you need to buy some canned vegetables and beans, buy the “no salt added” varieties or rinse them before eating.  This will decrease the sodium content by about one third. 

Second step:  Read food labels and opt for lower sodium varieties of your favorite foods.  Low sodium is defined as less than or equal to 140 mg of sodium per serving.

Third step:  Eat more home-cooked meals and avoid fast foods and frozen convenience foods which are loaded with sodium.

Final step:  Reduce the amount of salt you use in cooking and at the table.  There are a HUGE variety of spices and herbs that you have been missing out on.  Fresh or even dry herbs are low in sodium and will bring new flavors to your food and plate.

Here are some pairings I think you will enjoy!

Beef:                Basil, caraway, curry, cumin, grape jelly, oregano, parsley

Fish:                Bayleaf, basil, dill, ginger, lemon juice, tarragon, thyme, sage

Pork:               Apple, applesauce, chives, cloves, coriander, garlic, tarragon, wine

Poultry:         Basil, chives, cloves, cumin, curry, garlic, marjoram, nutmeg, orange slices, pineapple, saffron, rosemary

Veal:               Apricots, curry, ginger, mushrooms, oregano, paprika

Lamb:             Cloves, curry, dill, mint, onion, oregano, parsley, rosemary, thyme

Eggs:               Curry, dry mustard, garlic, nutmeg, paprika, tomato, fresh mushrooms

Vegetables:  Garlic, lemon, vinegar, chives, dill, parsley, mint, marjoram, nutmeg, basil 

Here’s another idea:  Replace the salt in your salt shaker with the following spice blend:

5 teaspoons onion powder, 2 ½ teaspoons garlic powder, 2 ½ teaspoons paprika, 2 ½ teaspoons dry mustard, 1 ½ teaspoons thyme leaves (crushed), ½ teaspoon white pepper, ¼ teaspoon celery seed.

Set a goal:  Each week use a little less salt and try a new herb or spice in a favorite dish. 

I can’t wait to hear how this goes and what your favorite herb i

Health Benefits of Cabbage: 

• Cabbage can provide cholesterol-lowering benefits when it is steamed.  This is due to the fact that when steamed, the fiber components in cabbage can better bind to bile acids in your digestive system.  When this takes place, it’s easier for the bile acids to be excreted which results in lower cholesterol levels. 
• It contains a good source of sinigrin which is classified as a glucosinolate.   The sinigrin can then be converted to allylisothiocyanate (AITC), which has shown to have cancer preventative properties for cancers such as bladder, colon, breast and prostate.  Each type of cabbage has a different kind of glucosinolate, however they all have anti-inflammatory and antioxidant properties which can prevent cancer. 
•  It contains antioxidants such as vitamin A, C, and polyphenols.
•  Red cabbage contains anthocyanin, which has anti-inflammatory properties.  All types of cabbage contain polyphenols, which also provide anti-inflammatory benefits.  
• Cabbage is high in Vitamin K and C.  It also contains other nutrients in smaller amounts such as folate, fiber, manganese, molybdenum, vitamin B6, tryptophan, calcium, and vitamin B1.
• It contains the omega-3 fatty acid, alpha-linolenic acid, or ALA.  In fact, there is more ALA in 100 calories of cabbage than in 100 calories of salmon!

 How to prepare cabbage:

Cabbage can eaten many different ways including raw, microwaved, steamed, or sautéed.  However, not all cooking methods are the same.  Studies have shown lightly steamed and sautéed cabbage retains more nutrients than microwaved cabbage. 

 Cabbage can be prepared and eaten many different ways and can be added to many recipes. 

Try this Colorful Health Salad Recipe and let me know what you think!

 Serves: 6 ( 1/2 cup = 40 calories)

 Ingredients

1 cup shredded cabbage

1 cup shredded red cabbage

½ cup shredded carrot

½ cup chopped green pepper

½ cup chopped red pepper

¼ cup chopped red onion

1½ tablespoons minced parsley

¼ cup vinegar

¼ cup fat-free Italian dressing

1½ teaspoons sugar

1/8 teaspoon pepper

 Instructions

1. Combine cabbage, carrots, green and red peppers, red onion and parsley in a large

    bowl, stirring well.  Set aside.

2. Combine vinegar, Italian dressing, sugar and pepper in a jar; cover tightly and

     shake vigorously.

3. Pour dressing mixture over vegetables, tossing gently to coat well.

4. Cover and refrigerate until thoroughly chilled.

5. Stir coleslaw lightly before serving and serve using a slotted spoon.

ENJOY!

Handmade Cards: Get scissors, paper and markers and create your own Valentine’s Day card.  Fill the card with a special note or poem and let your creativity shine!

Anytime Coupons: Give that special someone coupons that they can use anytime their heart desires.  Create a booklet of coupons including ideas like cooking them a candlelit dinner or cuddling on the couch.

Forever Together: Spend quality time together and plan an activity for the two of you.  Look into bed and breakfasts or plan a day trip to go skiing.

Right in Sync: Exercise together!  Get outdoors and take a walk, run or bike ride together.  Being active together allows you to spend time with each other while getting in a great workout.   

Wonderful Wellness:  Give the gift of wellness.  Try contacting a local spa and purchasing a gift certificate for a facial or massage for your valentine.  Or better yet, offer to provide this gift yourself!

Mood Booster:  Volunteer this Valentine’s Day with your sweetheart and make a date to give back.  Go to a soup kitchen or food pantry or make a donation of old clothes you no longer wear.  Giving back can be a feel good activity for the two of you. 

Sweet Tooth:  Still feel the need to send something sweet?  Try fruit fondue!  Dip all your favorite fruits in yogurt or dark chocolate for a delicious and healthy snack.

How are you celebrating Valentine’s Day today?  

My Daughter, Lauren, happily brushing her teeth before bed!

Let’s be honest with each other.  Sometimes it’s hard to get our kids to brush their teeth twice a day.  Have you ever gone into the bathroom and checked their toothbrush to make sure it was wet and smelled of toothpaste at bedtime?  February is a great month to emphasize to your kids the importance of dental health.  This month we celebrate National Children’s Dental Health Month.  The message is loud and clear…good dental hygiene AND good nutrition can help prevent tooth decay (and painful trips to the dentist)! 

The American Dental Association recommends brushing twice per day and flossing once daily.  But keep in mind, even with these good practices, there are certain foods that can counteract these good behaviors and cause cavities. 

There are a ton of bacteria that live in your mouth, also known as plaque.  Plaque is a sticky film of bacteria that love sugars.  If you don’t clean your teeth after eating a meal, the plaque bacteria uses sugar found in food to make acids that can destroy the enamel on your teeth.  Over time tooth decay occurs, which is why it is so important to take preventative measures. 

Tips for Best Dental Health

 -     Limit foods with added sugar.  Almost all foods contain sugar (fruits, vegetables, milk, bread, cereals, and even some vegetables).  The key is to eat foods that give additional nutrients (also called nutrient-dense foods) and limit foods that are high in added sugars.  Read the ingredients on packaged foods to identify added sugars. 

 -     Eat a balanced diet to get all of the recommended nutrients.  If your diet lacks certain nutrients, over time it may be difficult for tissues in your mouth to fight infections, which may contribute to gum disease and tooth loss in adulthood.  Use the USDA MyPlate as a guide to creating balanced meals.

 -     Limit sugary snacks in between meals.  Each time you eat a sugary food, acid attacks the teeth for at least 20 minutes or more.  Instead choose foods that are low in sugar such as cheese, raw vegetables, or plain yogurt. 

 -     Foods that are eaten as part of a meal cause less harm than snacks in between meals.  You may be thinking what does timing have to do with it?  The answer is saliva.  More saliva is produced during a meal, which helps wash away food and decrease the effects of acids.    

 -     Drink plenty of water!  Like saliva, drinking water can help to flush away food that may be stuck between your teeth, which can then prevent your teeth from being attacked by acid.  Fluoridated water can protect your teeth from tooth decay.  If you don’t have fluoridated water in your area, be sure to use fluoride toothpaste when brushing.

 -     Replace sugary beverages (soda, juice, or sports drinks) with drinks that hydrate and give good nutrition, such as milk.  Never let children go to bed with a bottle of juice or milk because overnight the sugar can cause serious tooth decay. 

 Discuss these tips with your kids today and help prevent dental decay before it starts!  Let me know how it goes, and send me their smiling faces brushing their teeth!

Schools are now required to:

• Increase the variety of vegetables given to students
• Serve a fruit and vegetable every day at lunch and to increase the serving sizes of these foods (according to age group)
• Serve a minimum number of leafy green vegetables, red-orange vegetables, starchy vegetables, and legumes each week (portion sizes will vary by age group)
• Provide low fat or fat-free milk (white and flavored)
• Have set standards for calories and sodium in meals
• Serve foods with no trans-fat
• Set calorie standards that address not only hunger issues but also obesity

After two years of implementation, all grains served to students must be whole grain such as brown rice, cereals, buns, etc., and must have whole grain as the first ingredient.

Athough French Fries will still be served and pizza will still count as a vegetable serving, these changes are a huge step in the right direction.  Children will now be served the food they love to eat but with healthier ingredients.  Food suppliers are already responding to the new changes by lowering the fat, sodium, and sugar in foods and switching to baked or roasted French fries. 

These new standards will take effect in the next school year.  With these positive changes and other health initiatives in place, I hope to see childhood obesity decrease and healthier living for our children. 

What do you think of these new school lunch nutrition standards?  Are there other changes you would like to see in school meals? 

• Mini BBQ Chicken sliders on a Whole Wheat Bun:  Most people cannot picture a Superbowl party without chicken wings.  This year try BBQ chicken sliders for a healthy substitute with the same great taste.  Grill ground chicken patties topped with BBQ sauce and place on a whole wheat bun!

• Vegetables and Dip:  Cut up some of your favorite vegetables and create your own crudité!  Try using cherry tomatoes, zucchini, carrots and red and yellow peppers.  Pick 3 of your favorite dressings for a choice of dips.  Always remember to choose fat free or low fat dips.

• Fruit Kabobs with Fat Free Yogurt:  Create your own fruit kabobs by cubing your favorite fruits and placing them on a skewer.  Dip them in fat free yogurt for a sweet treat.

• Three Bean Salad:  Choose your three favorite beans and mix them together to create your own bean salad.  Season your bean salad with your favorite spices.  *Tip: If you are using canned beans remember to drain and rinse them before using to wash away some of the sodium found in canned beans.

• Pretzels and Hummus:  For those of you who need some crunch to your snacks, try pretzels with a hummus dip.  Pretzels are a better alternative to the usual high fat chips served at most Superbowl parties. 

• Celery and Peanut Butter Sticks:  Spread some peanut butter on celery sticks for a flavor filled snack that’s sure to be a hit.

Try some of these ideas for a healthy and fun Superbowl Sunday.  We might not have control over which team wins but we do have control over choosing winning foods. 

Good luck to the team you are rooting for! 

It’s already a full month into the New Year!  Around this time a lot of people begin to forget about their resolutions, which is why I tell my clients to think in terms of small changes instead of making resolutions.  It may be hard to follow through, day in and day out, so here are some tips to help you stay motivated!

1.  Baby steps!

You decided on New Year’s Eve that you want to improve your health but you are now finding it difficult to maintain that commitment.  Don’t give up.  Instead of trying to change too many things at once, take baby steps to achieve your goals.  As you accomplish each step and have incorporated the new behavior into your lifestyle, set another small goal and then another.  Before you know it, you will have made great strides.    

2.  Keep thinking about the reward!

Whichever goals you choose to achieve, whether it’s to eat healthier, exercise more, or to quit smoking…it’s in order for YOU to become a healthier person, so stick with it!  To help keep yourself motivated, keep constant reminders on your refrigerator, in your desk drawer at work, or wherever you’re sure to see it. 

3.  Write it down!

Keep a log each day of any progress or set backs you had.  This can help you to see any trends and you can make appropriate changes for the next day.  For example, if you see that you tend to eat unhealthier food choices on a particular day of the week because that day happens to be a usually stressful day for you, then plan ahead and pack lunch and healthy snacks the night before.  This will prevent you from the “grab and go” cycle and thinking “I’ll just wing it”.

4.  Create a distraction!

If you see a trend that at around the same time each day you find it difficult to stick with your plan, then create a distraction!  Let’s say you eat snacks before bedtime, even though you’re not hungry.  Instead, try reading a magazine or pick up a hobby such as crocheting so you’re distracted and doing something with your hands instead of reaching for the refrigerator door. 

5.  Include a friend! 

What better way to stay on track than to get your friends on board!  You’re more likely to continue on your path of healthy living by motivating each other. 

6.  Its ok to slip up! 

You are human and it’s inevitable to slip up.  Just make sure you get back on track immediately in order to save hundreds of unwanted calories.  Remember the saying “don’t let a lapse become a collapse”.

7.  Don’t forget to reward yourself!

Take some time out of your busy schedule to do something you enjoy doing.  Take a hike, go to a movie, get a massage.  After all, it’s important to acknowledge your success.  You deserve it!  

Remember, resolutions don’t last long.  But if you set small changes that you can accomplish over time, they will become a regular part of your routine and will become second nature. 

I am interested in hearing about the small change successes you have had so far this New Year.  Please write back and let me know.