A New Twist on the Old Holiday Feast

We are having a wonderful holiday here at the Zeff house.  

With the kids home from school, we took some time off and have been enjoying many Christmas festivities for two weeks now.  And we are still lucky enough to be basking in that post-holiday glow. Yes, our decorations and tree are still up and in full force at our house.

And this year again, we were fortunate to have most of my family available to come to our house on Christmas day for food and fellowship.

You might be thinking I had a big feast prepared - but with two small kids underfoot (and a husband who was sick in bed that day), I scrapped any idea of a big "to-do" and went the easy, fresh, easy, nutritious and easy route.  

Did I mention easy?

This year, I made a healthy version of chicken tortilla soup and paired it with locally-made black bean tamales, homemade guacamole and chips.  And we topped it all off with a Whole Foods' freshly made cranberry/apple pie (thanks, Janice) and homemade cookies (thanks, sister).

Hadn't planned on a big turkey, ham, pork loin, roast or meatballs; no pounds of potatoes for gratin or mashed within an inch of their lives; no babysitting food in the oven while everyone else is having fun; no pre-event planning or making long lists of things to buy.   

Just a simple meal, made that morning in the span of oh, about 20 minutes. 

So what did  I do with all of that free time?  I spent it playing with my kids, visiting friends, toasting champagne with my family and lounging at the Christmas table....laughing and having fun.  And best of all, my family loved every bit of it.

It was a great Christmas.

I hope you had as wonderful a Christmas holiday as we did.  And here's hoping for a wonderful 2011, as well.

Recipes for the Zeff Christmas Meal, 2010: 

Southwestern Chicken Soup

Originally from Cooking Light, this soup is easy, healthy and really tasty.  I change it up a bit by using about a cup less liquid (and I use half low-sodium chicken broth to half water for less sodium); I add more rice and spices, and save the fresh juice and veggies for last. Garnish each bowl with a generous squeeze of fresh lime along with chopped cilantro, halved grape tomatoes, avocado cubes and a few crushed tortilla chips.  It truly makes the soup outstanding.

Black Bean Tamales

I'm lucky enough to have a Market Street nearby; they have a dedicated, local tamale supplier so the tamales are fresh and really good.  They make black bean, chicken tomatillo, pork, beef and apple/cinnamon (yum, by the way).  I buy a bunch and freeze them; then I heat and eat by covering with foil at 350 degrees.  But the best part?  They are made without lard and with healthier ingredients than your regular tamales.  My family raved about them and didn't miss the extra grease.  Check out your local tamale suppliers and try to find lard-free.

Guacamole

Seriously, sometimes nothing is better than homemade guac.  And it's just about the easiest thing to make: mash ripe avocados with fresh lime juice, a little garlic powder, a little salt (I use Kosher for the big crystals) and a little pepper.  No need for tomatoes, peppers, onion, etc., unless you want it.  Takes about 2 minutes and is gobbled up in about 30 seconds.

Power Shopping? Get Healthy Snacking

The season is here.  Christmas.  Holidays.  Gifts.  The mall.  Mall food.

Ah, yes.  Mall food. 

If you are planning any type of shopping this season, chances are you’ll find yourself inside a mall.  And, chances are, you’ll be desperately seeking not only a perfect gift for your mother-in-law but a decent food court meal.

Is it even possible to find a tasty and healthy meal at the mall?  I’m happy to report that yes, it is (once you get past the Cinnabon and cookie stores, of course).  

Here are some of my favorite "happy and healthy" shopping tips that I follow myself.  And let me know if you have any favorite food finds - I'll add them to my list to check out this year.

 

General tips:

• Eat a meal before you leave. 
• Bring bottled water - sometimes your body is simply thirsty, not hungry. 
• Take breaks.  Watch the ice skaters.  Check your lists. Listen to the Christmas music.  Relax.
• Step it up occasionally to burn more calories – take the stairs, walk the long way, park a little farther away.
• Have fun.  It is the holiday season, after all.

Pack a snack:

Whether you tote a huge bag or a small clutch, pack a snack.  It will help save time, money and an extra trip to the food court. Easy-to-carry ideas:

• Nuts/trail mix: Crunchy and satisfying (and heart-healthy fats and protein to keep you fuller, longer).  Pack small servings in baggies (20 almonds make about one ounce).
• Fruit and veggies: Bananas, grapes, pre-sliced apples, pre-cut (or baby) carrots, sliced cucumbers and grape tomatoes – easy to tote and eat, and are full of nutrition.
• Granola bar: Fiber-rich and generally low calorie (less sugar varieties are best).
• Raisins or other dried fruit
• Cheese sticks: Not just for three-year-olds, low-fat cheese sticks with a few whole-grain crackers get you through the long haul.

At the mall:

My biggest problem with mall food?  It tends to be overloaded with fat, sugar and salt – bad for your heart, arteries and hips.  Case in point: enjoy one Cinnabon roll and you’ll wolf down over 800 calories and 32 grams of fat – plan on 1 ½ hours of extra fun on your elliptical machine to burn that baby off.

But fear not; you can find some decent snacks and meals if you look hard enough:

Pretzels (Auntie Anne’s)

Ask for a no butter, no salt pretzel – just 350 calories and you’ll slash half the fat and sodium.  Go for plain original, jalapeno or raisin – and skip the dips (except mustard) and flavored pretzels.  Even without butter, the cinnamon sugar pretzel has 7+ teaspoons of sugar – as much as a Snickers bar.  

California Pizza Kitchen

A sit-down meal where someone serves you?  Heaven after fighting the crowds.  Try a margarita pizza with its crispy, thin crust, cooked tomatoes and fresh basil.  Ask for light on the cheese and share it with a friend.  My kids eat the plain pasta with just a touch of butter and parmesan. The salads are pretty good if you order the dressing on the side (or mix vinegar and oil yourself – dressings are full of salt).  

Starbucks

Check out their Artisan Snack Plates – pita, hummus, grilled chicken strips and veggies; or a hard-boiled egg with whole grain roll, peanut butter and apple slices – both less than 350 calories each.  Or try the perfect oatmeal, egg white English muffin or egg white spinach wrap – all under 320 calories.

Chick-Fil-A

Most items are staggeringly full of salt, fat and calories.  The salads, however, are pretty decent (without the dressing).  The best choices: Chargrilled and Fruit and Chargrilled Chicken Garden salads – both under 250 calories (but they are high in sodium at 30% of your daily recommended amount).  Squeeze a few slices of lemon on top instead of dressing.

Chinese/Stir Fry (Panda Express)

Ditch the sauce (high in salt) or fried (high in fat).  Order stir-fried veggies with the sauce on the side so you can add a touch.  Or try a steamed, mixed veggie entrée with steamed rice – this meal packs vitamins and minerals, and is low in calories, fat and sodium.

Sandwich Shops (Which Wich, Subway, Paradise Bakery)

The easiest place to find healthy food.  Try these tips: choose mustard over mayo; order extra veggies; go light on the cheese; try healthier meats (turkey instead of salami); order whole grain breads and bypass the hot sandwiches (too cheesy and saucy).  Soups can be high in sodium (one cup of Paradise soup can contain 50% of your daily recommended amount) – opt for a fresh fruit cup or side salad.

Go ahead, Read me Anytime

For those of you who can't wait for another entry to Carrots and a Cupcake, I've just added subscription and feed services to my blog.  When I enter a new post, you can now have it delivered right to your reader or email.

No muss, no fuss.

And really, nothing says "nutrition" like an orange RSS logo, don't you think?

You will find the Subscribe in a Reader and Subscribe via Email options on the right sidebar.  Thanks to Deb, by the way, for commenting to me about how convenient it would be for my readers.

Pears: Fussy but Yummy

If you know me, you know that my favorite produce season is Summer (read my blog entry in September, 2010, about Summer's fruit bounty).

But over the years, Fall has been making a pretty good effort at winning my heart - sneaking up on me with its variety of apples, bright red cranberries,dark leafy greens, squash and pumpkins, sweet potatoes, pomegranates and of course, sweet, juicy pears.

Ah yes, pears. 

I've always liked pears - but quite frankly, they are a fussy little fruit.  They taste wonderful but have kind of a diva attitude. Too ripe and they taste mushy and gritty.  Yuck.  Not ripe enough, and they taste like cardboard - no sweetness, no juiciness, not really anything (and they're hard to bite).  Not to mention you have to handle them delicately or they'll bruise.

But if you happen to experience a pear that is perfectly ripe, you forget all the hassle and relish the taste.  Over the years I've learned how to handle the "pear issues" and discovered how to arrive at that perfect Fall pear.  Which is lucky, because not only do I like them but my four-year-old son can inhale them two at a time.

Some handy tips for your perfect pear experience:

• Shop at pear peak season: October through May
• Pears actually ripen off the tree; they are harvested small and green (typically found at the supermarket)
• If you don't need them right away, allow them to ripen on your counter for a few days
• Pears are perfectly ripe when the stem end yields gently to pressure; don't wait until the whole pear is soft or it will be over-ripe with that yucky gritty texture
• To speed up the ripening process, place pears in a paper bag with a banana or apple (these fruits give off ethylene gas which help the pears ripen faster).  Check daily and don't wait too long.

Nutritionally, pears are fiber stars - just 1/2 of a small pear has the same amount of fiber as one slice of whole grain bread.   Gobble up just two pears and you've already met half your daily fiber needs - now that's sweet.

And, I just found a new favorite pear recipe: Crunchy Pear Salad from Eating Well magazine.  I made it for Thanksgiving and received rave reviews.  Yummy pears, celery, pecans, a bit of cheese and honey/vinegar make for a sweet but tart combination.  Plus it's easy to make, refreshing to eat and healthy to boot.

Try it out this holiday season and let me know what you think.

A Healthier Thanksgiving? Yes!

Thanksgiving is here again.  And so are those wonderful foods we save just for this time of year.

I have fond memories of Thanksgiving.  Every year, my Mom and Aunt would gather our families together for a day of laughter, food, beautiful weather, food, UT football and food.

Did I mention the food?  Ambrosia salad, sweet potatoes, cornbread dressing, homemade pies and roasted turkey - yum.

Today, I make some of those same dishes for my own Thanksgiving feast.  I just do it a bit healthier.  Instead of using the traditional heavy ingredients Mom used, I make a few key substitutions.  By doing this (instead of making over the entire recipe), I keep the wonderful tastes I remember – just without some of the unhealthy results.

Check out my tips on how to give your favorite Thanksgiving dishes a health boost without losing the flavor you love.

And one more thing.  Relax.  Go ahead - eat your favorite foods during this one-time-a-year meal.  Don't stress out about indulging a bit.  It is a special holiday, after all.

Have fun, be thankful and enjoy this time with family and friends.

Mashed Potatoes

Traditional: Lots of butter, whole milk and cream

New Way: In place of butter, try fat-free sour cream for rich flavor and texture (low-fat plain yogurt works great, too).  You can also use 2% milk or low-fat buttermilk in place of whole milk or cream (low fat, low sodium chicken broth also lends a nice flavor).  And don’t be shy about spices – garlic, parsley flakes and fresh pepper add dimension.

Sweet Potatoes

Traditional: Hands down, my favorite dish.  However, the amount of butter in the original recipe is ridiculous.

New Way: I cut the butter down to one tablespoon and go heavy with seasonal spices: nutmeg, cinnamon, pumpkin pie spice and cloves.  I also broil a few big marshmallows on top for a toasty taste.  The result? Fluffy and spicy, not heavy and buttery.  And still my favorite (and my kids’).

Green Bean Casserole

Traditional: Condensed soups and fried onion topping make this dish loaded with fat and salt (the onions alone contain more fat than you need for an entire day).

New Way: Switch to low fat/low sodium condensed soups – tastes exactly the same but at half the fat, sodium and calories.  Try 2% milk in place of cream.  And for the topping, ditch the fried onions and try caramelized onions topped with toasted, slivered almonds.  You’ll get that onion flavor with a nice, hearty crunch.

Cranberries

Traditional: Still using those jellied, canned cranberries (you know, the ones that slide out of the can, shaped like the can)?  Get this: one can contains as much sugar as three Cokes (not to mention other unnecessary additives).

New Way: Try fresh cranberries this year.  Combine one 12-oz package of berries (discard any green ones) with ½ cup each of sugar and apple cider, bring to a boil and simmer until berries start to pop (about 10 minutes).  Super easy and tastes refreshingly tart and sweet.  And it’s a great way to control sugar and reap the berry’s antioxidant benefits.

Gravy

Traditional: Turkey fat, flour and butter, anyone?

New Way: Use the flavorful turkey juices and bits, minus the fat.   Here’s an easy technique: Place a gallon-size, ziptop bag into a small bowl; pour all liquid from the roasting pan into the bag; seal and let sit for a few minutes.  Once the fat rises to the top, snip a corner of the bag and let the juices run into your bowl – remove the bag (and all the fat) and discard.  The result? Just the flavorful juices minus the fat.  Use to season your gravy and dressing.  And instead of thickening the gravy with butter and flour, try a little cornstarch instead.

Dessert

Traditional: Pies – pumpkin, apple, pecan, chocolate, you name it.

New Way: I don’t substitute desserts on holidays.  Seriously, if you wait around all year to have your favorite pumpkin pie, you don’t want some pie imposter.  Go for the real deal.

But if you truly desire a lower-fat pie, remember most of the unhealthy ingredients (trans and saturated fats) are in the pie crust.  Try crustless mini pies, puddings or mousses; or make cream pies with low-fat milk and sugar-free pudding mixes.  Seasonal apple or pear fruit crisps can be divine – use oatmeal for a healthy topping.  Check out www.eatingwell.com for easy recipes.

The Restaurant Critic's Diet

Imagine that you wake up one day completely sick of your overweight self - and you decide that this is it.  Today is the day you start losing weight.

Now imagine that you set a goal of losing 20 pounds in 20 weeks. And that you begin two weeks before Thanksgiving - right at the start of the holiday feeding frenzy.

And finally, imagine you are the restaurant critic for the Dallas Morning News - requiring you to eat out five to six nights every week, with no limitations on what you are eating.

Sound daunting?  Not to Leslie Brenner.  Prompted into action last year by her own health history and a visit from two old (but very svelte) friends, she faced each obstacle and ultimately met her goal.  

And she did it without pills, surgery or crazy diets.  In her words, she did it by "burning more calories than I consumed" every day.   

Simple, but true.

Check out her story in the News, cleverly dubbed "The Restaurant Critic's Diet".  To Leslie, however, it's clear her success is more than just a cute name. It's a lifestyle change motivated by an epiphany to "take responsibility" for her own health.

Here are some points I love about this story:

* She knew when she was absolutely ready to lose weight, and she acted on it with no holds barred (even in the face of the holiday season)

* Her goal was realistic and doable - losing one pound per week over a sensible period of time

* She is a self-proclaimed food lover with a passion for her food-centric career - but she didn't let those facts give her an excuse to quit

* Thinking ahead and planning became a part of life - if she was eating out at night for instance, she would compensate with a light lunch during the day

* She embraced help that she could relate to: she used an iPhone app called Lose it! to choose food, track calories and log exercise

So a hearty congratulations to Leslie; you show that it can be done and done the right way.  I hope her story gives inspiration to anyone out there who wants to lose weight but just needs that little extra reinforcement.

Yummy Pun'kin Seeds

Have you ever eaten a home-made roasted pumpkin seed?

When I was a kid, I remember digging the goo out of the big, huge jack-o-lantern pumpkin every Halloween while my mom stood over us ordering, "Save the seeds!"  She would then clean them, pat them dry and roast them in the oven, with just a hint of salt.

And they were so good.  I mean really, eat-the-entire-bowl good.

We aren't big pumpkin carvers here at our house (but we're working on it) so I never really have had the opportunity to roast seeds directly from a pumpkin.  And while I have tried the prepacked and bulk roasted seeds in the past - they just don't have that fresh-from-the-oven taste like my mom's did. 

So the other day, I bought bulk raw, untouched pumpkin seeds - green as can be (and surprisingly inexpensive, by the way).  My kids and I then proceeded to ceremoniously prepare and roast them.  

And guess what?  They tasted exactly the same as I remember - they were so good.  Crunchy, roasty and spicy with just a hint of sweet.  We (including my husband) ate that entire bowl in just one day.  

But the best thing?  Pumpkin seeds are healthy.  

Just one ounce provides a good source of iron and protein; as well as a good amount of your daily need for magnesium (essential for heart, bone and teeth health) and zinc (essential for growth in children) - not to mention they contain heart-healthy fats.   

Inexpensive, easy to make and a good-for-you snack.  What more do you want? And did I mention my kids loved them?

Check out the recipe below for simple, roasted seeds.  No need to boil or precook them; and no need for butter or other unnecessary ingredients.  

And if you missed out on saving your jack-o-lantern seeds, try bulk raw seeds.  They are available year-round and are super cheap (I bought more than half a pound for just $1.50).

Crunchy Roasted Pumpkin Seeds (just like Mom's)

Ingredients:

- Raw pumpkin seeds

- Olive oil spray

- Salt

Prep:

1. If you're carving a pumpkin, separate the seeds from the stringy goo by rinsing in a colander.  Don't worry if there are some pieces left; they'll cook up tasty, too.  Just get the big chunky stuff off.  Pat the seeds dry.

2. Preheat oven to 400 degrees.

3. Spread pumpkin seeds in a single layer on the sheet.  Spray a little olive oil spray over them.  Sprinkle with a pinch of salt. 

4. Bake at 400 degrees until seeds begin to brown and pop (about 10 to 15 minutes - keep your eye on them).

5. Let cool completely. Savor and enjoy.

Optional seasonings: 

You can also dress up your seeds with spicy, savory or sweet spices.  Try a cinnamon/nutmeg/ginger combo for sweet.  Or cayenne, chili powder and garlic for spicy.  Italian seasoning with garlic and a bit of Parmesan make a good savory option.  Experiment and find your favorite.

Carrot of the Week: Donate Food

I read an article in the Dallas Morning News today about the declining donations to local food banks, most notably the North Texas Food Bank (NTFB).  Not surprisingly, both financial and food donations have dropped significantly.

It's not new news to anyone, of course.  Donations have been declining steadily since 2008.  

But for many local shelters and community food banks around here, it truly means trouble.  Many of these small food banks depend on the NTFB partially as a supplier.  So declining donations to the NTFB means declining items at the local shelters, leading to less on the shelves and less folks that can be helped.

And I am certain food banks in your local area are experiencing the same problems.

So, for my Carrot of the Week:

Please, if you can, donate today to your local food bank or needy community shelter.  Even a few items can make a difference. 

Canned items are great to catch on sale - some even as low as $0.25 per can.  Buy a few extra each time and donate today. 

If you can't do it alone, get others involved.  Anoint yourself Head of Neighborhood Donations and gather items from your friends and neighbors; or get your kids' schools involved as a class project.

We can all help, even in the smallest of ways.

Cupcake of the Week: Halloween Candy Overdrive

This week's Cupcake of the Week:

What to do with all that Halloween candy your trick-or-treating kids (or you) bring home?

It's in your house.  It's right there for all to see, eat, store, pack away, whatever - for days on end.  I don't know about you, but my kids could easily survive for three weeks eating nothing but the candy they pick up at Halloween.

So again, what to do with it all?

Here's what we do.  When the kids come home, we divide up the mountains into two piles: a small keep pile and a larger give-away pile.  We eat some from the keep pile that night, then continue to enjoy it every day for the next 3 to 4 days.  Then, we gather all the candy up from all piles and donate it.  That's right, give it away.

A local dentist in our town buys back the candy for a few bucks then donates it to local shelters, organizations and to the troops overseas.  It's a total win-win.  Check out in your area and see if anyone is doing something similar.

Need more inspiration?  I ran across this video last week and it made me smile.  The 5th graders at Elysian Charter School in Hoboken, NJ, exchange their candy for fruit which is then made into smoothies.  But the twist?  The smoothies are created by the Purple Pedal Power Berry Bicycle Blender (powered by the kids exercising).  These enterprising kids have been making videos to spread the word about exercise and healthy eating - encouraging children (and parents) all across the country.  I love it and can't wait to see what other creative videos they make to promote health.

Have a fun Halloween everyone!

Scaring up a Healthier Halloween

It's that time of year.  The time of year that causes a conflict of feelings within me.  Feelings of love and feelings of, well, annoyance.

Halloween.

I love Halloween - the pumpkins, scary decorations, haunted houses and costumes.  I love helping my kids dress up and I love taking them out into the night for trick-or-treating.  We see all of our neighbors and friends, in a truly festive atmosphere.

My annoyance with Halloween?  The candy, of course.  I cringe at the huge amount of candy my kids bring home every year.  Seriously, one small  person does not need that much candy.  Ever.

So in the spirit of a healthier Halloween, I decided to do things differently a long time ago (even before I had kids).  I fill my trick-or-treat bowl with healthy treats, non-food treats and sometimes a little candy.  And guess what?  The trick-or-treaters enjoy the non-traditional stuff just as much, if not more, than the same old candy.

This year, my bowl will be filled with Halloween tattoos and stickers (bought for dirt cheap at last year's sales), spooky cool eyeball balls (found them at Target) and mini-playing card sets (War, Old Maid, Go Fish, etc., themed with Toy Story, Cars, princesses and other movies; a total bargain at Costco for $5.00).

Why not join my quiet revolution?  Check out some of my treat ideas below for Halloween night and school parties.  And let me know if you have any other great ideas of your own.

Better-for-you Treats

These treats are a bit healthier than sugary candy and just as tasty.

- mini pure dark chocolate bars

- small raisin boxes (other dried fruit works great, too)

- sugar-free gum

- 100-calorie snack packs (cookies, crackers, popcorn, etc.)

- pretzel snack packs

- cereal/granola bars (mini Lara bars are yummy)

- small trail mix packs

- Goldfish snack packs

- sugar-free hot chocolate envelopes 

Toy Treats

Who says you even have to hand out candy?  Try giving out special Halloween toys – dollar and party stores are great resources. 

 - individual stickers (look for big, individually perforated rolls)

- temporary tattoos

- unsharpened pencils

- erasers

- spooky rings

- balls

- bright bracelets

- colored shoelaces

- small crayon boxes

- hair accessories (ponytail holders, clips, etc.)

- small play doughs (find knock-offs for cheap)

School Parties

I always volunteer for school parties – that way I can make sure at least one food is a healthy choice.  If you can’t be there, don’t let that stop you; email the party organizer and offer to send a good-for-you snack; or suggest a non-food-related party activity.

            Snack Ideas:

- homemade mini pumpkin muffins with “bug juice” (apple cider)

- homemade mini pumpkin cupcakes; kids decorate with low-fat cream cheese frosting (use natural food coloring)

- apple slices with caramel dipping sauce (or apple yogurt)

- trail mix with raisins and bits of chocolate

- granola bars (Quaker’s taste like treats)

- mini Rice Krispie treats (try to make them yourself)

- air-popped popcorn mixed with mini marshmallows, pretzels, raisins

Party Activity Ideas:

- decorate mini pumpkins; or have a team contest with larger pumpkins

- science game where kids reach into containers and feel “intestines” (cold spaghetti), “eyeballs” (peeled grapes or olives), “teeth” (unpopped popcorn), “ears” (dried, whole apricots) and “brains” (interior of a pumpkin)

- create a scary Halloween story; the teacher starts and each child adds one line

- read a spooky book while the kids make sound effects

- make masks out of paper plates

- dance to fun Halloween music (Monster Mash, anyone?)

Carrot of the Week - Dedicated to my Brother and his new Bride

I realize I am a week late for my Carrot of the Week.  

Actually, I skipped last week's Carrot altogether.  I do have a good excuse, however.  I was at my younger brother's wedding - having a great time with family and friends. It was a beautiful wedding weekend and we are all so happy for him and his new bride.

And interestingly enough, my Carrot of the Week comes directly from last week's wedding experience.  I think this week, however, it is appropriate to call it by a different name:

Cupcake of the Week: Eat the wedding cake

Yes, eat the wedding cake.  If you are at a wedding and you really want to eat the cake, please, do it.  You don't have to eat an entire piece.  You don't have to go back for seconds.  But you can take a few bites in celebration of the bride and groom's love. 

I can't tell you how many people I overheard say something along the lines of  "I can't eat the cake because I'm dieting" or because "my diet doesn't allow sugar" or  "that's a no-no for me".   All while looking longingly at the cake - staring right back at them.  

This is the third wedding I've been to this year and I have heard it at every one - people denying themselves when all they really want is to have a little cake and feel normal. 

So I say: Go Ahead.  Eat the cake.  

Don't deny yourself at least a few bites.  It's part of life and it can be part of a healthy lifestyle (think the 80/20 way of eating).  Same goes for birthday cakes and a small piece of your favorite pie at Thanksgiving - celebratory occasions where special treats can be a small part of the day.

Taste it, savor it and thoroughly enjoy it.

I did; and so did my two kids and husband.  We took our time eating our cake, commented to my brother about how yummy it was, and had fun eating it together.  And then we went off to dance. 

Cancer Pays a Visit

My daughter, me and my Mom

A tribute to my Mom for breast cancer awareness month - it's an article I recently wrote.  Long for a blog post, but I felt her story needed to be told:

My Mom was diagnosed with breast cancer one year ago – October 22, 2009, to be exact.  It was unexpected, unbelievable and most of all, unwelcome.

And how strange that it happened during a month that is dedicated to breast cancer awareness.  Our family certainly became more aware than we ever wanted to be.

So the day after her diagnosis, we all began a new life – me, my sister, my brother and our respective families began the journey together with my Mom.  The journey nobody had ever expected to take.  But we did; and we were all led by the indomitable force that is known as My Mother.

Mom has never really been sick.  Seriously, I don’t recall her ever having anything more than a bad cold.  She comes from “strong stock” – hearty families raised on Texas farms.  She had her first major surgery and hospital stay (for a hip replacement) in 2008 – at the age of, well, let’s say “older adult”.  This new experience at such an age might have scared other people but not my Mom.  Not a big deal, no sir.  She faced it head on and was up and about one week later.  Surgery isn’t going to stop her; she had things to do.

Then a year later the cancer diagnosis.  And again, my Mom faced it head on.  Biopsies, surgeries, radiation therapy.  Prodding, pinching and more prodding.  Questions, forms and endless waiting.  Oncologist visits where doctors seemed to speak a foreign language.  Organ scans and constant blood work.  It was a surreal time – as if we were all part of a bad movie.

But Mom faced it all with dignity and grace, as well as courage and determination.  And I’m happy to report that she came through with flying colors: as of May, we can officially say she is cancer free.  Her life is forever changed, though.  Medications, doctor appointments and tests are a regular occurrence now – and any pain or change in her body is scrutinized and examined to exhaustion.

But she is a survivor.  Cancer, that unwelcome guest, is hopefully gone for good.

And what did she do once her treatment ended?  She fulfilled a lifelong dream and took a two-week trip to Alaska – she saw sparkling glaciers, Mount McKinley in the afternoon sun and endless beauty she had only imagined.  And she recently took a road-trip with one of her oldest friends to the Florida coast where she could walk the white-sand beaches.  

She’s living life like she means it.

You can learn a lot from my Mom.  I certainly have.  And I’m grateful for it every day.

Carrot of the Week: Everyone Wash Up

It's Carrot of the Week time!

This week's tip: Wash your bananas and squash.

Well, not just your bananas and squash.  Wash all fruits and vegetables before consumption.  And I mean all, whether you eat the skin or not.

I assume (and hope) you are washing apples, peaches, berries, pears, celery, tomatoes and potatoes - really, any produce that you most likely eat whole, skin and all.  But how many of you wash items with a peel - like oranges, lemons, grapefruit, watermelon, cantaloupe, kiwis, and yes, bananas or squash? 

Think about this: your produce travels from the dirt (or trees and bushes), handled by who knows how many hands or machines, placed into dusty bins and crates, exposed to numerous bugs and/or animals to finally arrive at the final destination of the grocer or farmer's market.  Think about all the bacteria and dirt (not to mention other contaminants) that could stick to the outside of the produce.  

These contaminants can hitch a ride on your knife as you cut through the skin, spreading into the the flesh of the fruit or veggie (or can travel via your hands - like with bananas).  And you'll end up eating those contaminants along with your yummy fruit or vegetable.

So what should you do?  Wash all produce with cool tap water prior to using it (or storing it in your fridge).  Use a scrub brush to wash firm produce (like cucumbers, squash, cantaloupes, etc.).  No need to use soap; just cool tap water will do the job of washing the bacteria down the drain.

And remember, if you're using the zest from a lemon, lime or orange for your cooking, be sure to scrub those with a brush, as well, prior to zesting.

Believe It: You Can Lose Weight

This month, I had two people share their weight loss stories with me.  Successful stories - done the right way.  It brings home the fact that yes, you can lose weight without fancy drugs or crazy fad diets.

I hadn't seen Greg (my editor friend at the Dallas Morning News) in about a year.  We keep up via email but haven't had the opportunity to visit in person until last week.  And was I surprised.  A whole new person walked through the door - 50 pounds lighter than the last time I saw him. 

He told me about how he initially lost some weight on NutriSystem a year ago; and how it fueled his desire to keep it up but in a more realistic way.  He soon stopped dieting and began simply eating right and exercising on his own terms.  

Greg publishes my articles in the News (and is therefore forced to read them) so he laughed as he said he had begun taking my advice and following the "Susan Zeff Plan" of healthy eating - eating breakfast every day, watching portion sizes and generally living the 80/20 rule.  Another big part of his success?  Getting up at 5:30 in the morning to exercise most days.

Now, that's dedication.  Not to mention, he feels fantastic. Awesome job, Greg.

The other success story is from the grown son of a friend.  The son doesn't want to be named - so we'll call him Bob.  Bob was at least 100 pounds overweight, living with years of unhealthy eating and non-existent exercise.  One day early last spring, Bob said he sat down to eat yet another Arby's meal when he decided on a whim to look the nutrition info up online.

He was shocked to learn what he had been eating.  I think the calories, fat, sodium and lack of nutrition staring him in the face was the push he needed to make some changes. 

Bob decided then and there to live a different life.  Especially since he has a family that depends on him.  With the help of some healthy cookbooks and trusted web sites, he started eating better, eating less, eating more homemade meals and exercising every day.  And over the last several months, he has lost half of his excess weight.  Bob feels great and his mom says he looks wonderful. 

Way to go, Bob.

I did have some advice for him, however.  Since he lost a fairly large amount of weight on his own in a short period of time, I strongly suggested that he check in with a professional (his doctor, a dietitian) at this point - get his blood work done, blood pressure monitored and other vitals checked to provide a baseline for further weight loss.  Plus, they can help track his weight loss and ensure his current plan is a healthy one.

It is refreshing to see how successful weight loss can happen with a dedicated change in lifestyle.  Something we dietitians have been preaching all along.

Try my Carrot of the Week

Welcome to my new feature, Carrot of the Week.  

Every Wednesday, I'll share my favorite nutritional tips, tidbits, factoids or interesting observations to help improve your health and nutritional knowledge, one bite at a time.

Let me know what you think - and be sure to check back each Wednesday for new Carrots and Cupcakes of the week! 

Carrot of the Week:   Peanut Butter

At our house, our whole family loves peanut butter.  It's a good source of protein, iron and fiber - and, it's generally low in sugar, sodium and cholesterol.  And if you are mindful of how much you're spreading on your sandwich (or banana in my case), it can be easy to control your calorie and fat intake.

But not all peanut butter is created equal.  Does your favorite pass the test?

Check the ingredient list. If your brand contains molasses, palm oil, sugar, hydrogenated vegetable oils, corn syrup solids or mono- and diglycerides, then dump it.  All of those ingredients are unnecessary fillers - and add way too much sugar, calories and unhealthy fats, like trans fats.  

And check out the percentage of peanuts in the product - many brands (like Jif) have only 60% peanuts.  Why pay good money for that?

Look for peanut butters with just one ingredient: peanuts.  You can get peanuts and salt, but honestly, the salt doesn't add any extra flavor - just excess sodium.  With just one ingredient, you'll be getting 100% peanuts.  And trust me; the taste is so much better and way more "peanutty" without all the junky ingredients.  You'll be cutting back on the added sugar, salt and calories, and still be getting all of the healthy fiber, protein and iron.

Smuckers, Laura Scudder, Central Market brand and Sprouts brand are examples of simple peanut butters with just one or two ingredients.  Yes, you will have to stir in the oil on top, but that is a small inconvenience for a healthier - and tastier - peanut butter.

And lastly, don't be fooled by Reduced Fat or "natural" labels.  Reduced fat typically adds more salt, sugar or other fillers to bump up the taste and texture, while "natural" isn't always what you think it is.

Read the label and check the ingredient list to be sure you're getting the real deal.

Saying Goodbye to Summer

Summer is just about gone - the first official day of autumn is Wednesday, September 22nd.

I always feel a little sad this time of year as I bid a bittersweet goodbye to the season.  Is it the heat I'll miss?  Well, no, not really.  Especially not this year.  The lazy days at the pool?  Nope - I'm not that big into lazy days or water.  

Summer is my all-time favorite season because of one word: fruit.

I love fresh, summer, seasonal fruits - peaches, berries, apricots, cantaloupe and watermelon, in particular.  I savor their taste and aroma.  You know what I mean if you've ever been stopped dead in your tracks by the heady fragrance of a perfectly ripe peach, or have been led by your nose to buy a sugary-sweet cantaloupe.  There's really nothing quite like it.

And I know you can find all of these fruits pretty much any time of year now, thanks to worldwide distribution.  But I like buying seasonal for the freshest taste - for me, blueberries from Chile in December just don't taste quite the same as Texas-ripe blueberries at the peak of their season in June.

So as summer fades away, allow me to pay tribute to a few of my favorite fruits - which also happen to be nutrient superstars, as you'll see.  And let me know what your favorites are - or what you may be looking forward to in the fall (juicy, ripe pears anyone?).

Strawberries

My kids adore strawberries. And that's great, because one tiny cup contains over 100% of our daily vitamin C needs - essential for maintaining healthy teeth and gums, as well as healing cuts and scrapes.

Raspberries

Just one cup of raspberries contains as much fiber as three slices of whole wheat bread - meeting 1/3 of your daily fiber needs.  Raspberries are also a good source of vitamin K, essential for bone health.

Blueberries

Their beautiful blue color comes from an antioxidant called anthocyanin - believed to help keep your immune system working in peak form, reducing your risk for several diseases including cancer, diabetes and heart disease.

Apricots

Their season is short - just a few weeks in early summer.  But don't miss it.  By eating just three apricots, you'll be getting 75% of your daily requirement for vitamin A, a key nutrient for healthy vision. 

Peaches

Lucky for us, Texas had a bumper crop this year.  And they were awesomely good.  Not only is a perfectly ripe peach sublime, but it is a good source of fiber, vitamin C and beta carotene - the antioxidant that gives the peach its golden glow and keeps your vision healthy.  Plus, peaches have a high water content, helping with weight control by keeping you feeling fuller, longer.

Tomatoes

Yes, a tomato is technically a fruit.  And the rich red color comes from the antioxidant lycopene, which aides in reducing heart disease and cancer risks.  Eat them raw with a little healthy fat like olive oil or cooked up in a sauce to fully take advantage of lycopene's benefits.

Watermelon

On a hot day, watermelon can't be beat.  And these babies are 92% water, so they are super low in calories, yet fill you up.  And just like tomatoes, the red color is the result of lycopene - and lots of it.  One cup of watermelon contains twice the lycopene as a fresh tomato (and only 40 calories to boot).

Cantaloupe

Kids love super-sweet cantaloupe (or "lopey" as my son calls it).  Eating just a quarter of a melon (about a cup) gives kids all the vitamins A and C they need in a day.  And it provides as much potassium as one banana, a key nutrient for healthy blood pressure.

School Lunches are Back....

It's school time again.  I can't believe it's already here.  If you're a parent, you know what I mean.  Waking at the crack of dawn to get everyone up, fed and moving out the door.  And finding time in between to fix the kids their daily school lunches.

This year, you might find yourself looking for some new inspiration in the school lunch department.  Maybe your kids are tired of the same old sandwich.  Or maybe you're tired of seeing your hard-made lunches continuously coming home half-eaten.

If this is you, check out my most recent article, "Fast, Fun and Nutritious School Lunches",  published last week in the Dallas Morning News.  I feature five easy and healthy meals - sure to be at the top of your kids' request list.. Here's a snippet:

You can feel it in the air – another exciting new school year is fast approaching.

For most of us, this means gearing up not only for class time but lunch time, as well. I’m talking new lunchboxes, new water bottles – and the never-ending job of trying to pack healthy and tasty lunches.

Break out of the rut and try one of the fast lunch ideas below, sure to be a hit with your kids. You’ll find them delicious, nutritious and a snap to make.

Easy Lunch Ideas

Pair any of these with fresh fruit and a beverage (kid-friendly water or low-fat milk), and your child will have a healthy lunch to keep him going all day long.

Hummus Dip

What kid doesn’t like to dip? Veggies with hummus are yummy, filling and full of heart-healthy fiber and brain-boosting vitamins. Scoop store-bought hummus (Sabra and Cedar’s are good ones) into a small container; pack strips of carrots, cucumbers, bell peppers and pita slices separately for a tasty Mediterranean meal.

PB with a Twist

Shake up that old PB&J routine with something new. Instead of jam, top PB on bread with slivered almonds, raisins or banana slices. Or try a different nut or seed butter (like almond and sunflower) instead of the old-standby. Drizzle with a bit of honey for just a touch of sweetness.

Read on for more recipes at the Dallas Morning News.

And don't forget that making the lunch is just half the battle - it needs to be eaten (and enjoyed), as well.  Be sure to scan my tips on making the lunch-making process at your house is successful - so everyone in the family remains happy and lunchboxes come home empty.

Starbucks Surprise

Yes, it's true. 

I go to Starbucks.  And not for the plain coffee - really for the yummy drinks. And I have been for years.

I don't go all the time - not every day, not even once a week.   I go when the mood strikes, which is often enough to where my three-year-old knows the logo by sight and the name of my favorite drink. 

And although I have been a long-time patron, I have never really tried any of their food.  The sweet stuff doesn't interest me, because for me, the drink itself is the treat.

But all that changed the other day.  

While I was ordering my tall, nonfat, Chai tea latte, my stomach rumbled hunger, so I scoped out the offerings and decided to try one of their new Artisan Snack Plates - the Chicken on Flatbread with Hummus to be exact; and my, was it good.  White meat grilled chicken strips stuffed inside a mini flat bread, with a small container of hummus and veggies (grape tomatoes and carrot/cucumber sticks) for dipping.  

The front of the container said, "Nutritious Snacking Meets Greek Get-Away."  

Yep, I would have to agree.

The amount is just enough to be a hearty snack or tide you over until dinner (which it did for me).  And at 250 calories, 13% fat (most of which were "good" fats), a healthy amount of fiber (enough to meet almost a quarter of your daily needs) and a good dose of protein, you can actually feel good about eating it.  Plus, you'll be meeting 180% of your vitamin A needs and 10% of your vitamin C needs for the day.  

All for $4.95.

Not bad for a coffee shop on-the-go snack.

And, by the way, you don't even have to buy a coffee.  Choose their bottled water, brewed (unsweetened) tea or milk and you're set for an even more nutritious snack.

They do have other snack plate offerings (a Fruit, Nut and Cheese and  Protein one with a boiled egg) which might not be quite as healthy as the hummus choice - but still, they provide more nutrition than the empty calories of the coffee cakes, brownies or other sweet treats.   

Check it out and let me know what you think.

The One-Bite Rule

We have one eating rule around our house: You have to take at least one bite of whatever is on your plate.  

You don't need to clean your plate or hide something in your napkin, feed the dog under the table (if we had a dog) or sit there until you eat all of your vegetables.

No, we have just one simple rule.  The one-bite rule.

I made this rule early on for a reason.  It makes the kids try something new (but not commit to it) even if they don't want to.  And it doesn't put the emphasis on the food "power fights" that inevitably follow if you force your kid to eat something.  And if you have kids, you know exactly what I'm talking about. 

At our house, trying out the "one bite" is a sight to behold.  I have two kids, each who couldn't be more different in their eating habits.  I fed them both the same way when they were babies, but it was apparent right from the start that they would be two very different eating individuals.

My daughter who is seven, scowls at anything that isn't familiar on the plate.  Not a pancake?  Yuck.  Doesn't look like a fruit?  Gross.  Is it somehow touching other foods on the plate?  Disgusting.  The one-bite rule to her is torture.  But it is fascinating to watch.  She has the ability - no, the talent - to pick up and taste the tiniest, microscopic bite of food imaginable and declare, with a scrunched up face, "I don't like it".  

I know that most of the time she won't like whatever the one-bite food is.  It's pretty much an exercise in futility, but I soldier on.  Because, there are a few times she has tasted something, turned to me and said, "I like it Mommy!"  Ahhh, success.

My son (who is 3 1/2) is the complete food opposite.  He loves food.  He will eat anything.  He loves spicy food, he loves bland food.  He likes mixed up food, he likes mushy food.  One time he spilled milk all on his plate and continued eating as if nothing unusual happened. The child has been grabbing stuff off our plates since he was a baby.  My husband, who sits next to him at the dinner table, has reverted to eating kind of like a cave man - hunching over his plate and using his forearms to block incoming grabby hands.  

The one-bite rule to my son is a no-brainer:  "Hmm, something new on my plate?  Alright, let's dig right in and check it out.  Something new on Dad's plate?  Alright, more for me."  He eats everything heartily and if he doesn't like something he will very quietly spit it right back out onto his plate (or sometimes a napkin).  Then he'll continue to eat, avoiding whatever he just spit out.  After tasting most of his one-bite foods, however, he looks up and exclaims, "I like it, Mommy!"  Ahhh, success yet again.

Some recent food items my kids have declared liking (all thanks to the one-bite rule) include: tilapia, jicama, fresh mint, edamame, Parmesan chicken, roast beef, California sushi rolls, chicken fried rice, olives, capers, guacamole, fresh tomatoes, hummus, chickpeas and tabbouleh.

So I will continue to gently enforce my rule and hope it will help to instill in my kids a sense of adventure and a love of trying out new food (no matter how weird it looks).

Summer Lovin'

Check out my latest column for CoppellToday.com - all about my favorite summer fruits.  

They're not only sweet and juicy, but also chock-full of super nutrition.  Perfect for cooling down the hot summer days while pumping up your body's health.  I love them all.

Do you have a favorite summer fruit (or veggie)?  Post your thoughts in comments if you do!  

Freshness for Under a Buck

Awesome, awesome, awesome.  That's what I think of 99-Cents Only stores.

And why do I think this?

Since early Spring, they have been offering all sorts of fresh fruits and veggies in every one of their stores for the cheapo price of - you guessed it - 99 cents each.

And I'm not talking about tiny portions of wilted lettuce or baby carrots past their freshness date.  I'm talking about freshly stocked and delivered produce (daily, according to their website) at way more affordable prices than regular supermarkets.

Here's what I saw on their Twitter feed: Dole bagged salad greens, 1.5 pound bags of peaches, plums or nectarines, a huge head of cauliflower, three bell peppers (some red, some green),  2 big avocados....each for just 99 cents.  Serious bargains that are healthy to boot. 

Yes, 99-Cents Only stores continue to sell not-so-healthy packaged foods and lots of candy.  But sometimes small steps can create big changes.  The fact that they are offering a variety of produce to the very people who may need it the most and exposing them to a healthier way of eating (and caring enough to do it the right way, mind you) is awesome. 

I teach community classes and I constantly hear from lower-income families how they choose not to purchase fresh produce due to expense and a short shelf life.  If 99-Cents Only stores can influence even a few families to eat fresh produce (full of healthy vitamins, minerals and fiber) on a regular basis, then I consider it a success.

99-Cents Only stores are in California, Nevada, Arizona and Texas.  But my hope is that if they find this initiative to be successful, then perhaps other dollar-type stores will follow suit. 

Not-so-Happy Meals

My three-year-old son has formed a strange attachment to McDonald's. 

He loves McDonald's.  He talks about it, points out restaurants, mentions how he likes the food.  He also thinks the name sounds funny and that it's cool it starts with the letter "M".

But the kicker?  He's never eaten at McDonald's, been in a McDonald's or seen a McDonald's TV ad.

So how does he even know about the place?

The power of marketing

That, my friends, is the power of some serious marketing and branding (helped along by the laser-eyed focus of a typical three-year-old).  He sees the logo everywhere (and it really is everywhere if you pay attention).  He hears it discussed by other people (friends included) and has seen (and smelled it) in his sister's school cafeteria.

It's a prime example of how kids under the age of eight take in everything around them with all five senses. My son has been influenced by McDonald's - without ever having stepped foot in one.  And lucky for me, he is totally unaware of the Happy Meal and the FREE TOYS!  If he knew, he would be all over it (and me) in a heartbeat.

No more toys?

So I perked up when I read that the Center for the Science in Public Interest (CSPI) is intent on suing McDonald's for "unfair and deceptive marketing" by offering Happy Meal toys.  CSPI claims that McDonald's is influencing children to eat unhealthy (and become more unhealthy, as a result) by appealing to their desire for toys.  

Here's an excerpt from CSPI's website:

"Getting children accustomed to eating burgers, fries, and soda puts them at greater risk of developing obesity, diabetes, or other diet-related diseases over the course of their lifetimes, according to CSPI.  We know from scientific research that young children—and even older ones—do not have the ability to understand how marketing has been designed to influence them...But regardless of the nutritional quality of what’s being sold, the practice of tempting kids with toys is inherently deceptive.."

Is it kind of hard-core?  Yes.  A bit over the top?  Possibly.  But do I agree with it?  Absolutely.  I think it is necessary to grab every one's attention as to how marketers are stealthily targeting our kids and consistently influencing them at younger and younger ages - and not always with their best interests at heart.

Sorry, but fast food is unhealthy
Fast food is unhealthy, no matter how you dress it up with apple dippers in place of fries or milk instead of soda.

With just one Happy Meal, your child will eat one-third to one-half of her daily recommended calories, two days worth of sugar and more than half a day's worth of sodium.  All in just one meal.

In my opinion, kids shouldn't eat fast food.  They are in the critical stage of learning what is healthy and why - and how to form good habits for a lifetime (not just eating, but brushing their teeth, getting enough sleep, washing their hands, listening in school, etc.).  I've seen kids as young as seven already overweight with high cholesterol or high blood pressure, on their way to a (short) lifetime of health problems.    

And a lifetime of eating fast food (a learned habit from early childhood) can only harm them, not help them. 

Parents' role
Some argue it is the parent's responsibility to choose what their child will eat and McDonald's has no part or responsibility in it. As a parent of two young kids, I agree that it is primarily my responsibility.

And I will admit that, even as a dietitian, it's hard work to get your kids to always eat healthy, to stock the right kinds of food, to cook at home even when you're tired - every day, non-stop, for years.  But most of us do the best we can, because it's the right thing to do.

For the rest of us?  Maybe it would help just a bit if the toys were gone.  Anyone who has kids knows the power of the whine.  Especially on a tired, run-down parent.

As for McDonald's responsibility?

McDonald's has become part of many families' mealtimes - that's simply the way it is, unhealthy or not.  Is it because of free Happy Meal toys?  Perhaps partly, but there's much more to it than that. 

Whatever the reasons, McDonald's should take a hard look at themselves and admit as to why, really, they offer free toys.  And decide if that particular marketing strategy is the best - no, the right - thing to do. 

Photo Credit: Jeff Cronin