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.