Do you have kids that are finicky eaters? Have you struggled to get your children to eat different types of healthy foods?

I had the pleasure of listening to a webinar led by Beth Oden, a teacher at the Institute for Integrative Nutrition (where I receive my health coaching certification). She provided many great tips for helping parents get their children to eat healthy meals. I thought these were too good not to share with other parents who may be challenged at the dinner table.

First and foremost, it starts with the parents and their willingness and ability to plan meals, go to the grocery store and cook meals at home. Once you take on this first hurdle, the rest is a piece of cake (or should I say a piece of fruit)! The key is to provide a healthy structure to your meals that is realistic and achievable.

Here are a few tips that should help you get your children eating healthy in no time!

• Sit down with your entire family and make sure everyone is supportive and on the same page
• Get kids in the kitchen – let them get their hands dirty, so that they can create a relationship with food
• Connect with your children in a playful way as you introduce new foods to them – be sure to make it fun!
• Let kids ask questions and experience food in different ways; encourage them to smell, touch and even play with their food before tasting it
• Give them food and utensils (that are safe), so that they can pretend they are cooking with you
• Talk through your own personal experiences and share them with your children.  Here are some examples:  “My stomach is already growling. Wow, this is really delicious! This tastes sweet. I just had a crunchy piece. What do you think?”
• Utilize healthy dips/sauces to help introduce whole foods to children; also dress food in different ways, such as starting with an unpeeled apple vs. an apple with skin
• Get children involved in every aspect of selecting, preparing and cooking food; bring them to the farmer’s markets, grocery stores and even gardens. It’s like a field trip!

These tips will not only introduce healthy foods to your children, but they also provide a great way to spend quality time with your family. Additionally, you might find that your personal experience with food is more fruitful. I encourage you to make your family a part of the food experience, whether it is shopping, cooking or even cleaning after a meal.

The dinner table is more than a table that holds food; it brings families together and allows them to share experiences together.

Do you have other tips for encouraging your children to eat healthier foods? If so, please share them below.

Today, conventional farms use numerous pesticides on our crops. These pesticides are absorbed by the soil, pulled through the roots of plants and even soaked up by the final crop. Then, these pesticide-filled foods travel to our grocery stores awaiting our consumption. What can we do to avoid these toxic foods?

For  more information, check out my guest blog post on McKinley Chiropractic’s Web site.

Okay, I know what many of you might be thinking…What are fiddleheads? I asked this very question when one of my classmates from the Institute for Integrative Nutrition introduced them to me. We made this crazy-sounding food after an inspiring and empowering day of class.

In school, we had the great opportunity to learn from world-renowned wellness experts, including Dr. Andrew Weil and Dr. Deepak Chopra. Thus, we always left class with a hunger for more knowledge and of course, healthy food, such as fiddleheads!

A fiddlehead is a delicious, yummy rolled-up fern. Yes, a fern! However, it’s not the type of fern that may be sitting in your home or office. It’s typically a young Ostrich fern that is grown for food consumption, and it is only available in the spring (see picture below).

Last week, I bought a small box of fiddleheads at Whole Foods Market and researched different ways to cook and prepare them. They can be cooked in a variety of ways and eaten as either a side dish or an addition to a main dish, such as a stir-fry medley, omelets or pasta. Please note: fiddleheads should never be eaten raw.

After reviewing numerous recipes and Web sites, I used my collective research to experiment and do the following:

• Rinsed all of the fiddleheads (really, really well!) and cut off any brown and/or mushy pieces.
• Boiled the fiddleheads for 1-2 minutes, which is known to take away their bitterness, and rinsed them under cold water.
• Heated about 1 Tbsp of organic extra virgin olive oil in a skillet (over medium heat) along with the fiddleheads; sautéed them for about 3-5 minutes (stirring often). Note: They should be thoroughly cooked.
• Tossed in fresh garlic (about 2 cloves) and a few pinches of sea salt.
  

You can also add a splash of lemon or spice them up with red and black pepper. Even better, add mushrooms and onions. It’s all up to your taste and preferences.

Have you ever had fiddleheads? If so, share your experiences below.

It’s May, which not only means its spring, but it is also the Farmers’ Market Kickoff season! Farmers’ markets provide a multitude of rich fruits and vegetables as well as local goods that are produced by local farmers.

For a robust list of local Chicago markets, check out my guest blog on McKinley Chiropractic’s Web site.

Let the big farming season begin!

I am very excited to announce that my husband and I became proud parents of a wonderful, little dog named Stella. We rescued Stella from an animal shelter and she is adapting very well to her new life. Like every mother, I want the very best for our furry little baby, including healthy food!

When it comes to nutrition and health, I tend to be a knowledge-hungry person. Thus,  I conducted a lot of research to find the best food for little Stella. I reviewed online forums, consumer reviews and expert opinions,  spoke with our veterinarian, visited various pet food stores (mainstream and boutique) and interviewed numerous pet owners, including friends, wellness professionals and family members.

Here are my findings:

According to the ASPCA, “80% of claims processed by ASPCA Pet Health Insurance are due to unexpected accident or illness.”

The following “human” foods are considered harmful:

• Avocados
• Onions, Onion Powder and Garlic
• Grapes and Raisins
• Macadamia Nuts
• Chocolate
• Coffee
• Tea Leaves
• Alcoholic Beverages
• Nicotine (watch out for cigarette butts on the ground)
• Medication, Pain Relievers, etc. (be careful not to drop any on the floor)
• Moldy/Spoiled Foods
• Salt
• Fatty Foods
• Gum, Candies or other Foods Sweetened with Xylitol
• Raw Yeast Dough

Similar to humans, it is very important to feed animals healthy foods that are free of toxins, artificial ingredients, chemicals, etc. Unfortunately, there are numerous harmful ingredients in our foods today (e.g., processed foods), which are also present in our pets’ foods.

A general rule, always read the ingredients on pet food labels. If the ingredients are unrecognizable and/or questionable, they probably shouldn’t be given to your pet.

Whenever possible, avoid the following ingredients:

• Corn Gluten, Corn Meal, Wheat Gluten, Soy, etc. (these are just fillers with little nutritional value; they can contribute to allergies and digestive problems)
• Animal By-Products (slaughterhouse waste that is typically anything but meat)
• Artificial Colors, Flavors and Preservatives (the keyword is “artificial”)
• Cellulose (saw dust!)
• Corn Syrup and Other Sweetners (SUGAR – enough said!)
• BHA, BHT and Ethoxyquin (cancer-causing toxins)

Rather than feeding your pet table scraps, doggie bags or even cooking spillage with the above human foods or dog foods with mysterious ingredients, simply skip them and add years to your pet’s life.

Do you have a pet? If so, share some of your experiences below. What are some of your favorite tips and/or advice on pet health?

Well, this has been a great week for Brumberry! I really enjoyed leading Wednesday’s “Organics Made Simple” seminar at Drew’s Eatery.

Everyone ordered one of Drew’s delicious, unique menu items, such as the Drew Dog and the Sloppy Drew. Drew was a delight to be around and he was quite the comedian behind the counter. He made sure that the food was properly ordered (i.e., Sloppy Drew not Sloppy Joe).

In this casual, cozy atmosphere, everyone savored their food while participating in the seminar. We discussed the history, importance and benefits of organics as well as tips on how to identify and shop for them. I was so impressed by all of the questions; the audience was engaged and eager to share their experiences and concerns.

Here are a few pictures from the event:

Brumberry Made Drew's Bulletin Board!

Drew Proudly Supporting Organics with Me

Drew's Top 10 Lists - No Antibiotics, No Pesticides, No Bad Attitudes!

Some of My Great Participants!

Stay tuned for future Brumberry events! What are your thoughts on organic foods? Please share your thoughts below.

Happy Earth Day!! In honor of Mother Nature, I put together a top 10 list on how to help preserve and protect our environment. While Earth Day is a one-day celebration, these tips can be used throughout the year. Additionally, many of these tips are beneficial to your health and your wallet. Everyone wins!

1. Reuse your trash (e.g., jars, shopping bags)
2. Use rags rather than paper towels to clean surfaces
3. Use earth-friendly cleaning products (free of toxins that are harmful to the earth and your health)
4. Try “Meatless Mondays” (livestock is responsible for more greenhouse gas emissions than the entire transportation sector*)
5. Buy local to reduce your carbon footprint
6. Take public transportation, walk and/or ride a bike to your desired destination
7. Buy organic foods and products (they are free of harmful pesticides and promote sustainability)
8. Use a reusable water bottle vs. buying bottled water (it’s also cheaper!)
9. Use a programmable thermostat that adjusts to a pre-set schedule (saves energy and money when you’re not home)
10. Unplug unused appliances, phone chargers, hair dryers, etc.

“Treat the Earth well. It was not given to you by your parents. It was loaned to you by your children” – Kenyan Proverb

Last month, I decided to cook a whole grain and a dark leafy green together. I found a really simple recipe for “Basic Millet with Onion and Parsley” on the Whole Foods Market Web site; this recipe was healthy, quick and even better, cheap!!! You can make this dish for less than $10.00.

Here are all the ingredients that I used:

• 1 cup millet
• 6 cups water
• 2 tablespoons vegetable broth
• 1 cup chopped onion
• 1/2 cup chopped parsley

Millet is a delicious, warming whole grain that almost seems like a cross between rice and oatmeal. It has a wealth of nutrients, including protein, fiber and iron. Millet is also gluten-free, which is especially nice for people who are gluten intolerant.

Parsley is a bright green herb that is made up of numerous small, flavorful leaves. It’s the perfect addition to any whole grain, pasta, salad, soup and/or vegetable dish. While this green is beautiful, it is much more than a decorative garnish; it’s loaded with powerful nutrients!

Along with this yummy millet recipe, I added a few vegetables, including sliced tomatoes and cucumbers drizzled with balsamic vinegar and warm butternut squash (I just thawed and cooked a bag of frozen squash). Think of your plate as a blank canvas, paint and decorate it! Just don’t forget to eat all the decorations.

As you cook more, you will probably find different ways to add or modify a recipe to make it taste just the way you like it. Next time, I plan to add more colors to this recipe, specifically red and orange peppers. Additionally, I will experiment with different flavors. How about fresh garlic? It’s fun to use your imagination and experiment with different foods, spices, etc. It may not always turn out the way you like it; however, you won’t know unless you try it!

Have you ever cooked with millet or parsley? What are some of your favorite dishes? Share your comments below.

Are you stressed at work? Do you feel overwhelmed by all of your responsibilities? Is your calendar jam-packed with activities? Well, I have the perfect solution for you – don’t worry, eat and be happy! Check out my guest blog on McKinley Chiropractic’s Web site for 10 simple tips on how to create the ideal dining experience.

Spring is here! Last Saturday marked the first official day of spring. The spring season is a time of re-growth and renewal. Flowers and trees begin to bloom outside, while spring cleaning takes place inside. Here are just a few tips to help “spring” you into cleaning:

When in doubt, throw it out:
If you have suspicious looking food, condiments or spices that have resided in your kitchen far too long and/or they are questionable in smell or appearance – throw them out! This will improve your kitchen environment as well as your health.

One person’s trash is another person’s treasure:
If you have clothing that has been on a hanger or on a shelf for more than a year, it’s more than likely you will not wear it in the near future. Find someone who will make better use of these items rather than letting them occupy and clutter your closet space.

Out with the old, in with the new:
Just like food, it is important to remove outdated toiletries, such as lotion, makeup and sunscreen. Not only do these items lose their effectiveness over time, but they are not beneficial to your health either. Restock your shelves with new products that you will use in your everyday life.

Have you started your spring cleaning? If so, what are some ways you freshen up your house for the spring and summer months? Share your tips below…

Last night, I had the great pleasure of visiting Drew’s Eatery, an eco-friendly eatery in Chicago. Andrew Baker, the warm and friendly owner, offers a tasty menu with a special emphasis on organic, local and natural foods. The menu meets the need of omnivores, vegetarians and vegans. This local hot spot attracts all types, but particularly friendly faces, families and other like-minded eco-friendly business owners.

As a matter of fact, Recycle Me, a green business that offers 100% organic cotton clothing, held an event last night at Drew’s restaurant. Often times, you will find Drew wearing one of their eco-friendly t-shirts. I definitely didn’t want to miss out on the opportunity of purchasing such meaningful and clean clothing, so I went Eco Chick!

Here is an excerpt from Recycle Me’s Web site that answers the question, ” Why Organic Cotton?”

• The U.S. grows about 14 million acres of cotton, 20% of the world’s supply.  Next to corn, cotton is the largest agricultural product in the United States.  Why should you care?  In 2000, farmers in the main USA cotton growing state used over 75 million pounds of pesticides!  That’s going into your soil, your air, and your water supply.
• Worldwide cotton fields account for 10% of all pesticide use and 25% of all insecticide use.  Each year nearly $2.6 billion worth of pesticides are applied to cotton fields worldwide.  The World Health Organization estimates that 20,000 cotton workers die each year from contamination.
• The Environmental Protection Agency considers seven of the top 15 pesticides used on cotton in 2000 in the United States as “possible,” “likely,” “probable,” or “known” human carcinogens (acephate, dichloropropene, diuron, fluometuron, pendimethalin, tribufos, and trifluralin).
• Conventional cotton requires intensive irrigation  (it’s very thirsty), synthetic fertilizers are applied, and the process depletes the quality of the soil due to its mono crop nature.  But remember if you switch to synthetics they can be spun with solidified petroleum – fossil fuels or pesticides on your skin. Not much of a choice.
• Organic Cotton builds strong soil, retains water more efficiently and does not use synthetic pesticides, fungicides, or insecticides. It is ecologically sustainable – good for you and the planet.
• Beyond the pesticides in the growing process, cotton is a soft natural fiber that is easily transformed into fabric and doesn’t require chemical processing to turn it into a textile.

Have you ever purchased 100% organic cotton clothing? If so, what are some of your favorites?

Happy St. Patrick’s Day!  There is no better way to celebrate this holiday than with delicious greens, such as kale. Like the four leaf clover, greens are good luck charms!  They help prevent cancer and strengthen your immune system. They are extremely beneficial!

Colcannon is a traditional Irish dish that typically includes kale, milk and potatoes. Here is a healthier version that is sure to bring you luck!

Ingredients:

• 2lbs Yellow Finn or Yukon Gold organic potatoes, peeled and quartered
• 1 Tablespoon plus 1/2 teaspoon of butter (or you can substitute with olive oil)
• 2 organic onions, diced
• 4 cups shredded organic savoy cabbage
• 21/2 cups of water
• 3-4 cups of washed and chopped organic kale

Directions:

1. Boil a large pot of water. Add potatoes and boil until fork tender, 20-30 minutes. Remove from water, saving water. Mash potatoes with up to 1 cup of cooking liquid. Season with sea salt and pepper and set aside.
2. While potatoes are cooking, heat the 1 tablespoon of butter in a large skillet over medium heat. Add diced onions and saute over medium heat until soft and translucent, about 10 minutes. Add savoy cabbage and 1/2 cup of water. Cover and cook over medium-low heat until cabbage is just tender. Set aside.
3. Preheat oven to 350 degrees
4. In a separate skillet, bring 2 cups of water to a boil. Add chopped kale and cook 4-5 minutes, until just tender. Sprinkle with a pinch of sea salt. Remove kale from liquid and drain well. Set aside.
5. After the potatoes have been mashed, stir in cooked kale, onions and savoy cabbage. Season with sea salt and pepper. Place mixture in an ovenproof casserole dish and top with 1/2 teaspoon butter. Bake for 15 to 20 minutes, just to reheat.

Source: Greens Glorious Greens by Johnna Albi & Catherine Walthers

In honor of St Patrick’s Day, here are a few pictures from my trip to Ireland. I had the great opportunity to visit this amazing land with my dear friend, Barbara. I didn’t need to look for a pot of gold at the end of Ireland’s many rainbows. I was already enjoying all the wonderful treasures that this land had to offer…

Rainbow in Ireland

Dublin

Bridge in Dublin

Farrington's in Dublin

What are some of your favorite foods?  Have you ever been to Ireland?  Share your experience below…

I’ve always had a very difficult time cutting onions. First, I must give myself a little credit for approaching an onion with the best intentions. However, the result of my determination never looked quite like the onions you see on many popular cooking shows. My chopped onion pieces (if that is what I should call them) were continually jagged and inconsistent, unlike the perfectly shaped onions that are cut within seconds on TV. Unfortunately, I was always left crying over my unattractive onion pieces that required more time for refinement.

While watching the movie Julie & Julia, I could relate in so many ways to Julia Child (aka Meryl Streep) when she became frustrated with her onion chopping skills among her classmates. Like Julia, I refused to give up and I was tired of crying all the time. It wasn’t until I took a knife skills cooking class that I realized the secret to cutting an onion. It’s really quite simple and if you’re lucky you may even be able to cut your onion without shedding a tear. I found this great video on How to Chop an Onion , which is a wonderful refresher. The best part is that it’s less than a minute long!

If you happen to be extra sensitive to onions, I highly recommend RSVP International Onion Goggles. They may not be the most attractive look on the catwalk, but they will save you from the waterworks. Also, they will instantly put a smile on your face – they are ridiculously funny!

Do you have trouble cutting onions? What are some of your favorite onion-filled dishes? Share your comments and experiences below.

This week, I had numerous health coaching sessions that filled me with pride! My clients are making huge breakthroughs in both their health and happiness. I am beyond fortunate to work with so many inspiring people. As a health coach, I help educate and guide individuals and groups on how to make healthy food and lifestyle choices. In turn, they teach me a wealth of information along the way.

For example, one of my clients highly recommended Chicago’s Flower and Garden show, a show that I had not attended in the past. I took his recommendation and had the great pleasure of viewing Chicago’s beautiful gardens at Navy Pier. Wow, what a sight! Not only are gardens aesthetically pleasing, but they have many incredible health benefits. They are calming, relaxing and uplifting, they offer an abundance of nourishing foods, and they are extremely important to the environment.

Here are a few of my favorites from the show:

Alice’s Wonderland

This was by far my favorite garden!  It was bold and beautiful, especially with the Queen of Hearts.

Alice's Wonderland

Queen of Hearts in Garden

Alice in Garden

Good vs. Evil – The Wicked Garden

I am a huge fan of the musical Wicked, which made me love this garden. I especially loved the Thyme and Basil plants, the ruby red slippers and most importantly the overall meaning of the garden: “We are all different but not less.” What a wonderful and powerful message!

The Wicked Garden

Ruby Red Slippers in Garden

Little Flower Shop of Horrors

This is a good reminder that even some of the scariest looking plants can be beautiful.

Little Flower Shop of Horrors

Have you ever been to Chicago’s Flower and Garden show or another type of garden show? Do you have a garden at home? If so, please share your experiences below, including experiences with some of your favorite plants and flowers.

According to USA Today, snow has fallen in every state in the U.S., including the top of Hawaii’s Mauna Kea (an inactive volcano); this is a first for the U.S. since 1978. Depending on your location, you may be experiencing the “winter blues” from this unusual winter season. Check out my guest blog on McKinley Chiropractic’s Web site for tips on how to overcome the “winter blues.” Is your mood heavily affected by the weather? Share your comments below.

Do you want to incorporate healthier foods in your diet? Are you confused about food labels and the ever-growing list of ingredients? Do you want to learn how different foods affect your body?

This month, I am very excited to announce Brumberry’s new services, which will offer you a wealth of information about nutritious food and healthy living. You will learn about foods, such as dark leafy greens, whole grains, sugars and organics. Additionally, you will explore your lifestyle to uncover opportunities that will improve your health and happiness. Brumberry services include the following:

• A health food store tour
• 3-month coaching program (6 sessions)
• 6-month coaching program (12 sessions)
• Group coaching and/or workshops*

*This is a great service for companies, schools, community organizations, etc. For example, I recently led a session on “How to Read a Nutrition Facts Label.”

Here is feedback on my health food store tour and consultation:

“Even as a pretty experienced food shopper and home cook, I found Natalie’s Shopping Tour and Consultation so beneficial!  It was great to learn about the importance of organics (for our health and the environment) and her encouragement to regularly pursue a variety of colors on your plate. Natalie motivated me to make better choices and take better control of my health!”

– Jennifer (Proud wife and mom)

Contact me today to learn how you can get started with any of the above services.

Last night, I finally had the chance to watch Julie & Julia, a movie that I desperately wanted to see given my new found passion in nutrition and health. For those not familiar with the movie, it’s about a woman named Julie who finds her passion and purpose in life through Julia Child’s extensive cookbook of French recipes. Julie blogs about her 365 day challenge to cook more than 500 of Julia Child’s recipes. Meanwhile, you are taken through Julia Child’s life, both personal and professional.

I connected with this movie in a much different way than I had originally anticipated… I was obviously drawn to the cooking aspect, since I love food and I am continually exploring different recipes, albeit with much healthier ingredients (hold the butter, olive oil please!), and trying different cooking techniques. However, the part of the movie that I identified the most with was both Julie & Julia’s struggle and journey to find their passion and hunger for life (no pun intended).

Like Julie & Julia, I too was trying to find my place in the world that complemented my strengths and desires. Until I found the Institute for Integrative Nutrition (IIN), the world’s largest and most esteemed nutrition school, I was lost in life. I had been working in Corporate America for almost ten years, and although it was very good to me, I still felt completely and totally empty. I didn’t have that spark or desire to push forward in my career. To be quite honest, I just wasn’t excited about it at all.

In the movie Julie & Julia, every aspect of cooking put a smile on their face. Additionally, it challenged them to learn more about food and themselves. They almost became obsessed with it because it was so exciting and invigorating. Every day was a new adventure that had its easy and difficult days, including the daunting task of boiling lobsters and boning chickens. Nonetheless, no challenge was ever too big; they always persevered because they were going after what they loved in life.

Today, I now have Brumberry, my nutrition and lifestyle counseling practice. I cannot even explain how it has changed my life. Like Julie & Julia, I just can’t learn enough, cook enough or talk enough, especially with my clients. I absolutely love it! My favorite part about counseling is that I have the opportunity to help people improve their health and happiness, and as a result, they improve mine.

Have you found your passion in life?  Have you ever been so excited about something that you jump out of bed first thing in the morning? Have you ever been so consumed by something that you can’t stop talking about it and the very thought of it brings a smile to your face?  I encourage you to find that spark in life and build upon it. Like anything, the true joys in life are accompanied with great challenges; however, it’s the challenges that make them so unbelievably rewarding.

I want to take this opportunity to share my very favorite story and life lesson with you. This is a story that I read many years ago, which has left a lasting impact on me. I continually read it to remind myself that any imperfection is truly perfection. It is a great reminder to embrace all of your unique gifts and look at them as just that…gifts, not flaws. I hope this story touches your life as much as it has touched mine.

The Cracked Pot

Anonymous

A water-bearer in India had two large pots, each of which would hang from either end of a long pole that he carried across the back of his neck. One of the pots had a crack in it and while the other pot was perfect and always delivered a full portion of water at the end of the long walk from the stream to the master’s house, the cracked pot arrived only half full.

For a full two years this continued with the bearer delivering only one and a half pots full of water to his master’s house each day. Of course the perfect pot was proud of its accomplishments, faultless to the end in the task for which it had been made. The poor cracked pot, however, was ashamed of its own imperfection, miserable that it was able to accomplish only half of what it had been created to do. After these two years of what it perceived to be a bitter failure, the cracked pot spoke to the water bearer one day by the stream. “I am ashamed of myself, and wish to apologize.”

“Why?” asked the bearer, “Of what are you ashamed?”

“I have been able for these past years to deliver only half my load as this accursed crack in my side causes water to leak out all the way back to my master’s house,” the pot answered, “Because of my flaws you have to do all this work and never get full value from your efforts.”

The water-bearer felt sorry for the old cracked pot and in this compassion said, “As we return to the master’s house I want you to notice the beautiful flowers along the path.” Indeed as they went up the hill the old cracked pot did take notice of the sun warming the beautiful flowers on the side of the path, and this cheered it, but at the end of the trail it still felt sad because once again it had leaked out half its load, causing the pot to once again apologize to the bearer for its inadequacy.

The bearer said to the pot, “Did you not notice that the beautiful flowers were only along your side of the path and not on the far side where the other pot travels? That is because I have always known about your fractured side and took advantage of its usefulness. I planted flower seeds on your side of the path and every day while we returned from the stream, you’ve blessed the flowers with your sprinkling of water. Because of your gift, for two years I have been able to gather these magnificent flowers and take them to our master to grace his home. Without your being just the way you are, he would not have had this beauty to adorn his table.”

Each of us has our own unique “flaws.” We are all cracked pots, but if we will allow it our flaws are used to grace life’s table. In God’s great economy nothing is wasted. Don’t be afraid of your flaws. Acknowledge them and you too can be the cause of beauty.

Source: The Spirituality of Man, Charles E. Boring, Jr., M.D.