During this informational and fun-filled event you will:

• get answers to your questions about different types of sugars
• watch sugar-shocking demonstrations
• taste healthy sweet treats
• receive delicious recipes to try on your own

The cost of the event is $10.00. Bring a friend and get 2 for the price of 1! To register for the event, please fill out the form below. Please note: Paypal will pop-up once you submit your form. Please proceed with payment by following the instructions.

Here are some of my favorite tips from the book; they will help you move past the “small stuff:”

• Make Peace with Imperfection: “Rather than being content and grateful for what we have, we are focused on what’s wrong with something and our need to fix it.” Forget about perfection…focus on happiness and all will be perfect.
• Develop Compassion: “Compassion involves the willingness to put yourself in someone else’s shoes, to take the focus off yourself and to imagine what it’s like to be in someone else’s predicament.” Compassion allows you to open your heart to others, which also helps you develop a sense of gratitude.
• Do Something Nice for Someone Else- and Don’t Tell Anyone About It: “It’s really true that one should give for the sake of giving, not to receive something in return.” This helps you embrace the wonderful feeling of engaging in an act of kindness, rather than seeking feelings of acknowledgment/praise from someone else.
• Learn to Live in the Present Moment: “When our attention is in the present moment, we push fear out of our minds.” By focusing on the present, you will enjoy life now rather than dwelling on what life was in the past or what it might be in the future.
• Resist the Urge to Criticize: “When we judge or criticize another person, it says nothing about that person; it merely says something about our own need to be critical.” Criticism does not achieve anything. Criticism intensifies angry emotions and feelings and only makes situations more difficult in the end.
• Become a Better Listener: “Effective listening is being content to to listen to the entire thought of someone rather than waiting impatiently for your chance to respond.” By becoming a better listener, you can peacefully listen without competing for “airtime.” Additionally, you will learn a wealth of knowledge just by listening to someone.
• Nurture a Plant: “A plant is easy to love just the way it is. Therefore, nurturing a plant offers us an excellent opportunity to practice unconditional love.” It also brings you closer to nature and helps you appreciate all that Earth provides us, including big and tiny miracles of life.
• Be Flexible with Changes in Your Plans: “Inflexibility creates an enormous amount of inner stress and is often irritating and insensitive to other people.” Life can be very unpredictable, so it is important to be flexible. Many times unexpected surprises can be the best types of surprises!

These simple tips are great reminders to be conscious of what you have in life and what is going well, rather than focusing on what you don’t have or what is not going well in life. Embrace the “good” little things in life, not the “bad”…

What are some of your favorite tips that help you look beyond the “bad” little things in life?

During this fun-filled event you will:

• learn about the health benefits of spices such as ginger, turmeric and cinnamon
• receive “spicy” recipes, food samples and beverages
• attend a yoga class focused specifically on health and digestion

The cost of the event is $15.00. Bring a friend and get 2 for the price of 1! To register for the event, please fill out the form below. Please note: Paypal will pop-up once you submit your form. Please proceed with payment by following the instructions.

Below are a few of the food labels that were “demystified” on the Today show:

Fats

• “No Trans Fat” = No “artery-clogging” trans fat!  However,  other harmful fats, such as saturated fats, may be lurking within your food.
• “Fat-Free” = No fat. Even though the food doesn’t have fat, it can still be high in calories/cholesterol.

Sweeteners

• “No Sugar” = No added white table sugar, also known as sucrose. The food still may have lots of calories and other sugars, such as sugar alcohols (e.g., sorbitol), fruit sugar (fructose), etc.
• “No High-Fructose Syrup”= No high-fructose syrup. However, other sugars can still be found in the food.
  

Meat and Poultry

• “Free Range” = The animal has free access to the outdoors. However, this doesn’t necessarily mean the chickens are outdoors in a large, open barnyard. They may just have a small door open in which the chickens have access to it; yet they never actually go through it.
  
• “All Natural” = It comes from nature. This does not mean it is “organic.” There is very little regulation on the term “natural,” so pretty much anything goes…Additionally,  not all things derived from nature are healthy (e.g., arsenic).

Grains and Fiber

• “100% Whole Wheat” =  Look for this in the first ingredient; this is a significant source of fiber
• “Contains Whole Grains” = It contains whole grains. However, it doesn’t mean it is a good source of whole grains; it could just have some grains in the food.
• “Whole Grain Source” = Should have at least 3 grams of fiber. Remember not all fibers are created equal.

Fruit

• “Contains Real Fruit” = It has fruit but how much? This claim does not mean a significant amount of fruit; it could be a mere drop. The best source of fruit is actual whole fruit.

As a certified health coach, I recommend trying to avoid the foods that are in packages as much as possible; these foods are often found in the center aisles of the grocery store.  In other words, try to eat fresh foods on the parameter of the grocery store that do not require packages and labels that must be accompanied with demystifying tips. For example, a tomato is a tomato. Enough said.

If/when you do buy packaged food, focus your attention on the back of the package where you can read the ingredients (the most important!) as well as the nutrition facts label. This information will give you a better understanding of what is in the package vs. the misleading marketing language on the front of the package.

A General rule: the louder the health claims the less likely the food is healthy! Let the food speak for itself.

For more information and guidance on how to choose healthier foods, contact me for a free health consultation. We can discuss your health concerns and goals and develop a plan that works best for you!

What types of claims/labels confuse you? Are there any that stand out more than others? Share your comments/questions below…

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

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.

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

http://www.mckinleychiro.com/2010/05/chicago-farmers-markets/

Let the big farming season begin!

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?

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.

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 green house 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

While ice cream is a tasty, fun treat to eat in moderation, I highly recommend a cold sweet treat that is much more nutritious…banana pops!  Banana pops are so delicious and they have a creamy consistency just like ice cream, yet they do not have the excess sugars, fats, calories and other additives.

To make banana pops, just peel a few bananas, cut them in half, insert a popsicle stick halfway through the cut ends and place them in a sealed container in the freezer. In about an hour or two, you will be ready to enjoy your sweet, banana treat! Can it get any easier?

The freezer can be your best friend in the summer. This is also a great summer activity for kids. Another cool recommendation is to freeze grapes; they are wonderful snacks!

Have you ever had a banana pop? What are other healthy cooling treats that you enjoy during the summer months? Share your comments below.

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.

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 every day 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…

The other night, I did not plan a meal for dinner, so I looked around the kitchen to consider my options. Within minutes, I pulled together everything that was available to create a dinner that was quick, healthy and delicious. It was really easy and the best part was that it forced me to get creative and think “outside the box” or shall I say the “freezer” or even the “restaurant.” I didn’t need the last minute options of processed, frozen meals or restaurant filled-foods that are often filled with excess salt, fat, etc. Instead, all I needed was my imagination to create what appeared to be something out of nothing.

When thinking about cooking a meal in the kitchen, it’s all about finding your essential cooking tools, or what I like to call a kitchen’s best friends. Introducing my best friends:

• The steamy and hot skillet
• The reliable and healthy organic extra virgin olive oil
• The sharp-minded Chef’s knife
• The stable and loyal cutting board
• The sassy and diverse spices

With my kitchen friends, I was able to make a vegetable couscous dish that was perfect for dinner.  It was really simple! I just cooked the couscous as directed on the box. Then, I chopped the peppers and onion and sautéed them in about a tablespoon of olive oil. After about 3-5 minutes, I added the spinach and cooked it until it was soft. Finally, I folded in the cooked couscous and spiced it up with some chili powder, garlic chili pepper sauce and black pepper. Bon Appétit!

Brumberry Vegetable Couscous

With spices, you can create a variety of dishes using the same main ingredients. You can make a dish spicy, sweet, pungent, etc. I encourage you to experiment with your spice rack to find the flavors that work best for you.

What are some of your favorite quick dishes? Do you like to experiment with food and spices?  Share you comments and experiences below.

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.
• World wide 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 every purchased 100% organic cotton clothing? If so, what are some of your favorites?

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…

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.

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.

Here are my top 5 favorite “Food Rules”:

1. Rule #3: Avoid food products containing ingredients that no ordinary human would keep in the pantry. When I cook a dish, I use ingredients such as fresh ground pepper, extra virgin olive oil, whole grains and fruits and vegetables, such as pears, onions and tomatoes. I wouldn’t know where to start if our fridge or pantry had ingredients such as ethoxylated diglycerides, hydrogenated oils, high fructose corn syrup and xanthan gum.  When you cook for yourself, you have the confidence and security of knowing what is in your dish. You don’t need to be a detective or a scientist to understand your meal. For goodness sake, this is your meal not a chemistry project!
2. Rule #8: Avoid food products that make health claims. Often, I find the louder the health claims, the more the food manufacturers are trying to hide something from you. The “healthy” ingredients may indeed be good; however, do they outweigh the risks of the “not-so-good” ingredients that are also in the food? I don’t think so… I urge you to call their bluff! I have an example of these health claims from a package of tortillas in my previous blog post. Fresh fruits and vegetables do not need to prove themselves; they have nothing to hide.
3. Rule #13: Eat foods that will eventually rot. I don’t know about you, but if I have so-called “food” that is still “good” after sitting on the shelf for not only months but even years, I’m thinking this may not be “food.” Real food should rot as it has done for centuries. My husband and I go to the grocery store and/or farmer’s market all the time. This is because we strive to eat actual food that rots, which provides us with healthy vitamins and minerals. We look at every shopping trip as a fun adventure and a great way to spend time together. We enjoy picking new fresh foods with vibrant colors that are rich in nutrients. Imagine if your leftovers never rotted… It might seem great at first, but really, isn’t it a bit scary?
4. Rule #18: Don’t ingest foods made in places where everyone is required to wear a surgical cap. I am always baffled by the food in hospitals. It’s just shocking to see that the very food that led many patients into the hospital is actually fed to them as they are trying to recover. What?!?! Additionally, the food that is available to the visitors is basically stepping stones to their next doctor’s appointment. I would love to see fresh organic fruits and vegetables infiltrate places with surgical caps. These foods work with the doctors not against them.
5. Rule #27: Eat animals that have themselves eaten well. This rule is so incredibly important. Not only should the animal be eating well, but it should also be living a healthy lifestyle. Just like humans, if we are eating junk food without exercising while living in poor conditions, we will more than likely become extremely ill. The same goes for animals. If they are fed hormones, antibiotics and an unnatural diet that accompanies incredibly unsanitary and unhealthy conditions, they too will become ill.  Thus, we are eating unhealthy food, which will make us unhealthy. Strive for animal products that come from animals enjoying the good life on a pasture, not in a factory farm.

After reading these rules, you may think, “yes, these all makes sense, but how do I put these rules into action?” That’s where I come in!  As a certified health coach, I can help you make tiny step-by-step additions to your diet and lifestyle that will help you slowly transition unhealthy foods and lifestyle choices out of your life. Contact me today to set up an initial consultation. Together, we can put together a plan that is fun, exciting and educational!

What are your favorite “Food Rules?” Please share your thoughts and comments below.

Brussels sprouts are “healthy,” tasty greens that make the perfect side dish. Not to mention, they are loaded with Vitamin C as well as other nutrients, such as Iron and Fiber. They are also known for being cancer fighters!

Brussels Sprouts

Here is a great recipe that I tried the other night:

Roasted Brussels Sprouts

Ingredients (serves 4):

• 1 lb Brussels sprouts – rinsed with ends trimmed; also be sure to pull off any yellow outer leaves
• 1 Tbsp minced organic garlic (about 3 cloves)
• 1 Tsp lemon juice
• 2 Tbsp extra virgin olive oil
• Sprinkles of sea salt and freshly ground black pepper
• 1/4 cup freshly grated Parmesan cheese (optional)

Directions:

1. Preheat the oven to 350 degrees. Place Brussels sprouts in a roasting pan. Toss in the garlic and then sprinkle lemon juice on the Brussels sprouts. Lastly, toss the sprouts with olive oil, so they are well-coated, and then sprinkle with salt and black pepper.
2. Put the Brussels sprouts in the oven on the top rack and cook for approximately 20 minutes. Stir the sprouts again until they are well-coated with the oil. Cook for another 10 minutes and then sprinkle with Parmesan (if using) and cook for another 5 minutes.

Note: The sprouts should be nicely browned with some crunchy outer leaves, and the interior should be cooked through. You may need to cook longer than indicated above.  You can also add chopped tomatoes, red peppers or even pine nuts with this dish.

Source: Simply Recipes

Brumberry Roasted Brussels Sprouts

Now, enjoy your little cabbage-like wonders. Your body with thank you!

Last month, I thoroughly enjoyed reading In Defense of Food: An Eater’s Manifesto. Mr. Pollan opens his book with this very simple phrase, “Eat food. Not too much. Mostly plants”…short, simple and to-the-point!  However, the research and history behind this phrase is another story. Mr. Pollan provides clarity behind his simple words of wisdom in the following sections:

1) The Age of Nutritionism

Mr. Pollan provides his interpretation, which is based on credible data, on how our food supply has evolved over time. He discusses the short-falls of many highly marketed diets such as the low-fat diet. Additionally, he argues that the majority “of the nutritional advice we’ve received over the last half century has actually made us less healthy and considerably fatter.” He refers to this concept as “overnutrition” and further elaborates how we’ve become obsessed with nutrients rather than the actual food and dining experience. He states, “foods are essentially the sum of their nutrient parts.” This is largely due to the fact that food scientists are planning our menus, not our mothers or other family members.

I couldn’t agree more with this theory. I recently picked up a package of tortillas with screaming claims, such as “96% fat free, heart healthy with omega-3 fatty acids and no cholesterol;” it even had the “American Heart Association” seal of approval.” Meanwhile, I looked at the back of the package to find an incredibly long list of so-called “ingredients;” two of them being Trans fats. Hmmm… This “healthy” bag of tortillas loaded with “healthy nutrients” includes a key ingredient linked to cardiovascular disease, which is obviously not so healthy. In fact, it’s the #1 leading cause of death. Oh, the irony! Forget the nutrients; I want actual “food.”

2) The Western Diet and the Diseaseas of Civiliation

Mr. Pollan highlights the contributing factors to the rise in Western, food-related diseases, including obesity, diabetes, cardiovascular disease, hypertension and numerous cancers. He extensively describes the main culprits as “lots of processed foods and meat, lots of added fat and sugar, lots of everything except fruits vegetables and whole grains.” He further validates the importance of a “traditional diet” rich in clean, whole foods; this is based on various studies from around the world.

I am appalled by the continual rise in these largely preventable diseases as well as the increasing rise of pharmaceuticals to “manage,” not cure these diseases. It is alarming to know that these diseases are becoming mainstream and almost acceptable in the U.S., which is absolutely unacceptable! Mr. Pollan mentions a magazine about living with diabetes that can be found in the checkout line of the grocery store. What? Again, this is not acceptable. We need to work together to stop these diseases all together, not create new opportunities from them. This further emphasizes the importance of health coaches who focus on improving your diet and lifestyle to prevent, not manage diseases.

3) Getting Over Nutritionism

Mr. Pollan offers a wealth of incredibly important bite-sized rules that correspond with his opening phrase, “eat food, not too much, mostly plants.” His rules for “eat food” help you avoid “food-like products” so you are actually eating food, not imitations of food. When he talks about “not too much” he emphasizes the importance of the actual eating experience as well as our relationship to food. Lastly, when Mr. Pollan refers to “mostly plants,” he describes the benefits of eating a variety of whole, clean foods, especially fruits and vegetables.

Mr. Pollan’s simple rules are very intuitive; they basically require one thing, common sense. However, our food supply has become so complex that something as easy as “eat food” is incredibly hard to do these days. Additionally, food manufacturers are clouding our thoughts with their bright colors and convincing health claims. In my opinion, the healthiest foods do not have packages at all nor do they have to prove or defend themselves. It’s all about going back to the basics and it starts in the produce section.

Mr. Pollan does an exceptional job breaking down the incredibly confusing and complicated question, “what should we eat.” I highly recommend this book!

Stay tuned for my next book review on Mr. Pollan’s latest book, Food Rules.

Have you read In Defense of Food?  If so, what did you think?  Please share your thoughts below.

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.

Here is the delicious stir-fry recipe that we made together; it generously serves two people.

Cashew and Vegetable Stir-Fry

Ingredients:

For the sauce

• 2 tablespoons of cashew or peanut butter
• 1-2 tablespoons of chili garlic sauce
• 1 tablespoon of tamari
• 1 tablespoon of water

For the stir-fry

• 1/4 cup of toasted cashews
• 1-2 teaspoons of extra virgin olive oil
• 1 large organic onion, sliced
• 1 large organic carrot, sliced diagonally
• 1 cup organic broccoli florets, chopped
• 1 organic red pepper, diced
• 1 cup chopped bok choy
• 1 cup snow pea pods
• 1 cup of quinoa or brown rice

Directions:

• Cook quinoa or brown rice as directed on the box
• Combine the cashew butter, chili garlic sauce, tamari, and water in a small bowl, and stir to make a smooth paste.
• Toast the cashews lightly in a small frying pan for about 5 minutes over medium heat, stir occasionally.
• Heat the olive oil in a wok or large pan, add the onion, and cook over high heat until it begins to brown, about 3 minutes.
• Add the carrot and cook for 1 minute; add the broccoli and cook for another 30 seconds; then add the red pepper, bok choy and snow peas, and cook just long enough to heat through.
• Add the sauce, stir to combine, sprinkle with the cashews, and serve with brown rice or quinoa.

Note: If you want to serve your stir-fry with meat, you can add grilled chicken

Source: The New Becoming Vegetarian by Vesanto Melina, MS, RD & Brenda Davis, RD

Once you’ve finished preparing the meal, sit down at the table with your co-cook and enjoy your stir-fry, which is made of nourishing ingredients, including love.

Have you ever cooked a meal with someone? If so, share some of your experiences below. What are some of your favorite dishes?

Brumberry Cashew and Vegetable Stir-Fry Recipe