“Traveling can open you up to new experiences and cultures, but the changes in routine and diet can also take a toll on your body. We spoke with certified health coach Natalie Drugan to find out how to stay healthy and nourished in the air and on the road.” Read the entire post here.

What are other ways travelers can stay healthy?

As stated in the commercial, the new Walgreens’ balance rewards card allows you to get weekly savings on various items, and it allows you to earn reward points for in-store and online rewards. Points are accumulated from:

• Featured items (sounds good)
• Healthy behavior such as weight management and exercise (excellent!)
• Filled prescriptions (okay, wait…) In fact, you get 500 lofty points for prescriptions every time. Here is where the contradiction lies…

You can reap the rewards if you reap the points, particularly from prescriptions. While this may sound like a great customer loyalty program, it sounds more like a twisted incentive program for disease management. In other words, the more you get sick and need meds, the more points you get – awesome! (insert sarcasm here).

I have to admit, I was incredibly ecstatic to hear that customers gain rewards for their healthy behavior. Kudos to Walgreens! However, it’s disappointing to also hear that this great step forward is clearly muted by the excessive rewards for prescriptions.

Walgreen states they are on the “corner of happy & healthy.” I have to disagree. They are on the corner of “disease management & somewhat healthy.”

In the future, I hope to see more preventative, health-promoting incentive programs that reward people for good health and their ability to lower their dosage of meds, or even better, eliminate them all together. Now, that is what I call happy and healthy!

“Worldwide, obesity has more than doubled since 1980. For the first time in history, being overweight is killing more people than being underweight, and every year more than 5 million people die from obesity or diet-related diseases. This has to change, and it’s down to us. We need to get back to basics and start thinking about where our food comes from.”

Will you join us on May 19th for a Food Revolution?

Hi Fam-

I feel compelled to share this email with you because I care about all of you and I want all of us to live an extremely long, disease-free life.

Last night, 60 minutes aired a special on the detrimental risks of sugar. If you have 15 minutes, please, please watch this video. It is an incredibly eye-opening interview that reveals the risks of consuming sugar, whether it’s white sugar or high fructose corn syrup. The interview featured Dr. Robert H. Lustig, who has conducted a wealth of research on the effects of sugar. I followed him in school and watched his well known “Sugar, The Bitter Truth” presentation. Another good resource. His findings (along with many other researchers) show that sugar is fuel for preventable, deadly killers, including type 2 diabetes, hypertension, cancer, heart disease and obesity. Additionally, sugar can have effects similar to cocaine; it creates an addictive behavior that continually seeks a rewarding feeling, which never fully comes to fruition; thus, there is a constant need to want more, which makes us eat more. The result is inflammation and disease.

As stated in the interview, it’s likely unrealistic to take sugar completely out of our diet; however, I think it’s reasonable to reserve sugar for special occasions. Unfortunately, today, there are hidden sugars in everything from spaghetti sauce, bread and even peanut butter. The excessive amounts of sugar in our food is highly toxic. We have become victims of sneaky food manufacturers that lace sugar, particularly high fructose corn syrup, in everything. Thus, this is a reminder to read the ingredients of your food to determine if it is made of high quality ingredients that are nutrient dense. Additionally, the best types of foods are those that do not come in a package, can or box (i.e., strive for fresh foods, such as GMO-free local or organic produce without harmful pesticides and animal products that are free of hormones, antibiotics, etc. Humanely and pasture-raised animals (not factory farm animals) are best!

So the next time you want to pick up a cookie, coke or some other sugary substance, think about the overall risks and ask yourself, is it worth it? I know I’ve been relying too much on dark chocolate lately. It’s been my stress fix, which is without a doubt the worse thing I could be feeding my body. Find a sweet, healthy substitute such as an apple (a natural sugar loaded with nutrients).

Please feel free to pass this on… Let’s get healthy.

Love you all,
Natalie

This unusually, perfect gift brought me to uncontrollable tears. I turned to absolute mush when I opened my adorably-fitting Valentine’s card, which included the picture below of my piggy, Maxine, and her courageous story. Isn’t she lovely?

Maxine lives at the Heartland Farm Sanctuary. We do not own Maxine; however, we are sponsoring her, which means we help provide her with a safe barn, green pasture, quality food, veterinary care, and plenty of attention from caregivers. Maxine was rescued with her sister Beatrice after falling off a cattle truck. Rather than letting these smart and loving creatures die, they were saved and brought to their new home, which is dedicated to saving homeless farm animals in Wisconsin.

Surprisingly, there are homeless and injured farm animals that are continually abandoned, abused and left to die, similar to what you hear about homeless dogs and cats. This sanctuary gives them a second chance, while the animals ironically give vulnerable youth another chance.

As stated from the Heartland Farm Sanctuary’s website: “Heartland isn’t just about people helping farm animals. It’s also about farm animals helping people. We believe the natural bond between humans and animals has tremendous healing power for vulnerable youth, such as kids with challenging home lives, or children with physical, emotional, or cognitive delays. That’s why we’re developing a series of animal-assisted therapeutic programs for special needs and at-risk youth.”

We plan to visit our “400lbs of charisma” this summer. I must admit, she puts Miss Piggy to shame. I want to give a special heartfelt thank you to the Heartland Farm Sanctuary and my unbelievably wonderful and loving husband who both gave the gift of life to a defenseless and selfless animal. Now that is what I call love!

If you are interested in sponsoring a farm animal or learning more about Heartland Farm Sanctuary, click here for more information.

Chipotle took the audience on a sad, yet hopeful journey of how traditional farms have negatively transitioned into dark industrial-driven farms. These appropriately named “factory farms” operate as factories in which they treat animals like machines in order to make the highest input at the lowest cost. These “cost savings” come at the expense of animals’ health which in turn comes at the expense of our health as well as our planet’s health. Animals are treated in inhumane ways while being pumped with antibiotics and hormones. Ironically, the cost skyrockets from the decline in our overall health and well-being.

Chipotle took a gigantic leap forward to stand up against the meat and dairy industry, albeit in a subtle way. This is a problematic issue that is not widely understood or known due to the hidden truth. The meat and dairy industries do not want the public to have exposure to what goes on behind closed factory farm doors. Thus, I fear many people do not fully comprehend Chipotle’s key message of “going back to the start.” For this very same reason, I was ecstatic to see Chipotle take a bold stance against the untold secrets of current animal food production.

My message to Chipotle: Thank you for securing a lengthy, prime-time television spot in front of an audience that is hungry and capable of change and thank you for being at the forefront of promoting food with integrity.

Coldplay’s words say it best, “questions of science, science and progress do not speak as loud as my heart.” Let’s work together to “get back to the start” and bring down the factory farm walls.

Did you watch the Chipotle commercial? What was your reaction? Please share your thoughts below.

The other less prominent takeaway is Popeye’s positive approach to eating food. Rather than focusing on what NOT to eat based on all the possible consequences, he focused on what to eat based on overall health benefits. Not only is this a very encouraging approach that keeps health top of mind, but it also allows you to eat food with less guilt.

It’s amazing how a positive outlook on food can translate into a positive outlook overall. Over the holidays, I witnessed this exact scenario with my niece. She ran up to me with a huge smile on her face as she adamantly told me that she was eating her fruit to stay healthy. She radiated with happiness as she devoured her health-promoting fruit.

When was the last time you picked up food and thought about how it would positively impact your body? This type of mindset will lead you to food that is more nourishing to your body vs. questions such as “how many calories does this have?” or “how much fat does this have?”

Other companies can learn a lot from TOMS and I hope to see more companies move in this direction. As an extremely selective consumer, I personally strive to invest in safe products made by companies that have a high moral compass, a commitment to high-quality products made with integrity and a selfless purpose beyond profit (e.g., preventing children from unnecessary disease).

TOMS continues to carry a heart-warming story that gives back. Here’s a video from the first shoe-drop in Argentina. Grab a kleenex!

What are your thoughts on TOMS? Do you know of other companies that give back in some way? If so, please share them.

I recently made the Steamed Sweet Potato and Swiss Chard Dumplings which earned me praises from my husband. While this recipe is a little more time-intensive, it is incredibly fun to prepare and eat. I literally reverted back to childhood as I “played with my food.” It reminded me of my play-doh days…

Here is the mouth-watering and health-promoting recipe (4 servings):

Main Ingredients:

• 1tsp. vegetable oil (I used olive oil)
• 4 garlic cloves, minced (try a garlic press if you are pressed for time – pun intended)
• 8oz. sweet potato, minced
• 8oz. Swiss chard, finely sliced (I rolled the leaves up and then cut small pieces from left to right)
• 1/2tsp Chinese 5-spice (if you don’t already have this spice, I recommend a visit to Whole Foods’ spice bins. You can get a baggie with just the amount you need – it’s much cheaper too!)
• 20 pot sticker wrappers (I found these in the freezer section of Whole Foods. You can thaw them in the refrigerator)
• 4 Napa cabbage leaves
• 1Tbsp. water

Ingredients for Dressing:

• 1Tbsp. shallot, minced
• 2Tbsp. balsamic vinegar
• 1/2tsp. ginger
• 1tsp. sesame oil
• 1Tbsp. soy sauce
• Black pepper to taste

Directions:

• Pre-heat a skillet over medium-high heat. Add oil, garlic and potato, and then saute briefly for about 2 minutes.
• Add Swiss chard and cook until all liquid from chard evaporates.
• Remove from heat; add Chinese 5-spice. Cool thoroughly.
• Lay out wrappers in a single layer, Distribute filling evenly, placing in the center of each wrapper.
• Dip your finger in a bowl of water and trace edge of each wrapper. Don’t get the wrapper too wet.
• Fold over and firmly press edges together to seal (this is the fun part!!). Repeat until filling is used up.
• Lay Napa cabbage leaves on bottom of steamer. Place dumplings over the leaves. (I used a steam basket, but you can also use a steamer)
• Steam until tender, approximately 15 minutes. Serve immediately.
• Add water to vinaigrette. Serve 1Tbsp. sauce per person.

Optional: Turn on your favorite tunes, enjoy a glass of wine and dine at the table with friends or family.

Please send me comments if you decide to cook this meal. I would love to hear about your experience.

Why? I am simply opting out of a label. A label is a categorization that may or may not be accurate due to predefined criteria. Often times, it can lead to generalizations. Whether a label is attributed to diet, race, ethnicity, religion, political view, sexuality, economic status or any other category, it does not allow for flexibility. Additionally, it relies on assumptions, which can result in dismissal from an opposing group.

While common interests and beliefs may be shared among certain groups, it doesn’t mean all people are the same. We are all diverse individuals who offer our own unique contributions and flair to the world. Not to mention, we are all shaped by different experiences and stages of life.

I’m first to admit that I’ve used labels and I’ve even labeled myself. We are a world of labels. With that being said, it’s important to look beyond the label, so you can understand and appreciate similarities and differences and even find common ground. At the end of the day, we are all human.

What are your thoughts on labels? Have you been categorized as something yet you didn’t meet the assumed critiria?

We had the great pleasure of visiting and touring Kauai Kunana Dairy farm. On our guided tour, we learned about the farm’s organic practices, animal husbandry, and sustainable farming systems. Additionally, we tasted exotic fruit such as noni fruit, breadfruit and starfruit, we bonded with lively and friendly goats and chickens and we walked through the beautiful and perfectly lined vegetable gardens. Below, I have included pictures and fun facts from our delightful and unforgettable experience.

My husband’s smile says it all! Nothing gets better than freshly sliced avocado!! The orchard had more than four different varieties.

The exotic farm was abundant with fruit trees, including lemon, lime, grapefruit, starfruit, breadfruit, mango, papaya, etc. No harmful fertilizers or pesticides were found on these beauties. We were lucky enough to taste the fruit right off the tree.

Noni fruit, my new favorite fruit because of its healing superpowers. It is known to treat skin disorders, build immunity, and even help fight cancer.

It’s a “cure all.” My husband and I both rubbed noni lotion on our bug bites and just like that – no itch or redness!

Happy dairy goats, all of which have a name. They live on a lavish green pasture and enjoy human interaction. They are only milked twice a day. They voluntarily lineup outside the milking room during breakfast and dinner time.

This was one of my favorite goats! These healthy goats are not confined in small spaces, tortured or injected with hormones and antibiotics. They are treated with respect and they are living the good life, which in turn makes healthy goat milk and cheese. Trust me – the cheese was incredible!

These happy chickens are not mistreated and stuffed in small cages with injured wings, beaks and feet. They freely roam in the warm tropical sun among the banana plants. Oddly enough, they help keep the plants strong and healthy too – bonus!

A tropical dream garden; this is just one of the many gardens. It includes arugula and musclun greens. Dark leafy greens are packed with disease-fighting nutrients.

Have you been to a dairy farm or any other type of farm? If so, please share your experiences.

Here are two life-chainging reasons why more people are moving to a plant-based diet:

1. Increased animal-food consumption is linked to increased disease. The majority of the standard American diet (SAD) is made up of animal products, processed foods and potatoes – shockingly all other fruits and vegetables are almost non-existent. Thus, a variety of vitamins and nutrients are completely void of peoples’ diet, which makes them susceptible to disease. Additionally, the food that is being eaten is not high quality, which leads into the second point.You are what you eat.
2. Current practices for dairy and meat production are downright frightening and devastating in every way. The way animals are raised, tortured and slaughtered is not only inhumane, but it is literally a massive threat to our overall health and well-being. Not to mention, these inefficient, costly and gut-wrenching practices are in the process of irreversibly destroying our planet. There is a reason no one can actually see how the majority of animal products are produced; if people were exposed to it, I guarantee there would be an immediate food revolution against the meat and dairy industry. (This blog is my attempt to help make it happen!!).

“If slaughterhouses had glass walls, everyone would be a vegetarian.” – Sir Paul McCartney

I’m not writing this blog to promote veganism or vegetarianism. In my opinion, it is important for every person to find the diet that works best for them, whether it includes meat or not. What I am advocating for is quality food made with integrity. I HIGHLY ENCOURAGE you to either watch this movie or do your own research on current meat and dairy practices. The majority of our meat does not come from the highly marketed picturesque farm with a glowing green pasture and iconic red barn.

Now, I want to leave on a high note! I’m excited to follow this blog post with an example of a dairy farm that screams integrity. Stay tuned…

Have you seen the movie Vegucated? If so, what were your key takeaways?

It has been a lifelong goal of mine to run a marathon and nothing got me more excited when I had the opportunity to run on behalf of my favorite, furry organization, PAWS (Pets are Worth Saving). While I was raising money to help countess dogs and cats in Chicago, these same animals ironically helped me. They kept me focused, motivated and dedicated to training and eventually running across the finish line. PAWS became my accountability partner and it gave me additional purpose beyond self-improvement.

As a member of TEAM PAWS, I contributed to a huge, amazing success. We collectively raised over $420,000, which helped cover one-third of the cost to operate PAWS Chicago in the following areas:

• PAWS Lurie Spay/Neuter Clinic performed 17,699 (69% free) spay/neuter surgeries
• The Adoption Center found loving homes for 4,268 pets
• PAWS took in 2,661 animals from AC&C
• PAWS Rescue & Recovery Center treated more than 1,640 dogs and cats with extensive medical care
• The Crisis Care Pet Food Bank Program distributed 53,960 pounds of food and pet supplies to at-risk families
• The Community Cat Program assisted in the trap, neuter and return of over 938  feral cats

Wow, that feels good! By working to achieve my own personal health goal, I also helped save lives. The next time you need a little exercise nudge (no matter big or small), think about finding ways to incorporate a cause! It will keep you healthy, hold you accountable and fill you with happiness.

Have you ever exercised for a cause? If so, what are some of your favorite organizations?

I find this news extremely heart-breaking. First and foremost, my heart goes out to Paula Dean, regardless of her food preferences. While I could dwell on the consequences of eating a diet that is primarily made up of fried, fatty and sugar-filled food, I rather focus on a larger issue: the underlying message that this announcement is reinforcing to the public.

The message: Rather than focusing on prevention or improving your overall health, just take a “magic pill” that will “manage” your disease, so you can continue to carry on with the same lifestyle.

Okay, I know this is a bit over-dramatic, but it’s not far from the truth. Too often, we rely on medication to quickly mask diseases rather than getting to the real issue. What? Why? and How? It’s time to start asking questions and finding answers.

Diabetes should not be an acceptable lifestyle. We should not be able to find a Diabetic Living magazine next to a Better Homes and Garden magazine nor should there be a grocery store aisle dedicated to diabetes. Even worse, pharmaceutical companies should not be thriving from a growing, “sick” clientele. This is not normal. In fact, it is unacceptable!

It’s time to focus on prevention rather than disease management. If only Paula Deen had accepted an endorsement that reinforced healthy ways to prevent/reverse diabetes…

For those interested in learning more about diabetes including ways to reverse it, check out Dr. Neal Barnard’s Program for Reversing Diabetes (Fantastic book and doctor and one of my favorite instructors)!

What are your thoughts on Paula Deen’s announcement?

• Pay attention to words, not numbers. I encourage you to read the ingredients vs. calorie levels and claims. Just because a food is low in calories, doesn’t mean it is good for you. Food products that heavily market calorie levels are often loaded with artificial, unhealthy ingredients (i.e., harmful garbage). Using Michael Pollan’s famous words, “do not eat foods with ingredients that a third grader cannot pronounce” and “avoid food products containing ingredients that no ordinary human would keep in the pantry.”
• Focus on maintaining health, not weight. Rather than obsessing over the amount of calories that you ingest, focus on eating a variety of healthy, fresh foods (which just happen to be lower in calories). Nutrients and vitamins are far more important than calorie quotas. Ask yourself if you’ve had a variety of dark leafy greens, fruits, fiber, protein, etc. I also encourage you to learn about the benefits of foods. For example, did you know dark leafy greens are cancer fighters? I don’t know about you, but that benefit alone makes me what to eat greens like candy.
• Calorie calculations are useless. We are all different people with different metabolic rates, genes, body types, lifestyles, exercise regimens, etc. Calculators may underestimate while others overestimate. Basically, there’s no “one-size-fits-all,” “magic” calorie number (despite what the FDA recommends). It is imperative that you listen to your body to determine the amount that is right for you. Also keep in mind that moderation is key; your body will certainly notify you if you’ve overeaten.
• Calories are not evil. In today’s society, we are programmed to hate calories. What a shame! Calories are vital for our existence; they provide us with energy. It is important to find the right balance between diet, exercise and lifestyle, so you get the best use of your calories. Too many calories can make you tired and lethargic, while too few can leave you feeling weak and well, lacking energy!

Calorie-counting becomes an obsession that distracts people from focusing on what truly matters, eating fresh, clean food that keeps you healthy and happy. My words of wisdom, kick the calorie calculators to the curb and leave the counting to Count Dracula.

What are your thoughts on calorie-counting? Have you struggled with calorie-focused diets?

In the book, the author talks about the stress of having too many choices that often bring us unnecessary anxiety. The solution was to eliminate choices/options that are not offering value. Insert every article of clothing that I continually bypass and never wear, accessories that have been holding my jewelry box hostage and the “junk” that never had a reason to occupy my home in the first place. Rather than agonizing over these irritating choices, I removed them all together.

What an amazing relief! I’m already seeing the difference in how I feel. I save time by not having to dig through endless crap (yes, it was crap) and I get right to business with my realistic options. I also have more space and everything feels clean and organized just like the Container Store (okay, not really, but one can dream…). The icing on the cake, I feel good about giving my stuff away to Goodwill, so someone else can make better use of it. As the saying goes, one person’s trash is another person’s treasure.

I shared this experience with one of my friends and she mentioned she recently did the same thing. Her greatest moment was finally giving away the haunting pair of jeans that she hadn’t been able to get into for years. She didn’t need the constant reminder that put her in a perpetual bad mood. She also knew she could always buy a new pair of jeans, regardless of the size.

Moral of the story: Get rid of those choices that are bogging you down. It’s amazing how a clean, welcoming environment can translate into a clear, positive mindset.

What type of stuff is occupying your home and mind? How would you feel if these choices were gone?

It’s been quite a wild ride! I took on another full-time job, started volunteering/partnering with non-profit organizations, ran two half-marathons and a marathon for PAWS, traveled to beautiful destinations and spent a lot of time on personal development (e.g., meditation, reading, cooking, self-reflection, self-reflection and self-reflection). Whew!

It’s a new year! While I’m rethinking Brumberry’s direction, I’ve decided to dedicate the majority of my time to this blog. With my posts, I hope to improve the lives of others and make the world a better place through nutrition, lifestyle, sustainability and animal welfare education. I am incredibly passionate about these topics, particularly because they are all interrelated.

As my husband brought to my attention, influential bloggers are influential for a reason – they give their opinions. They take a stance! So, I’m ready to put it all out there. You may not always agree with me, which is absolutely fine. At the very least, I hope my posts stir up conversation, bring light to controversial topics, spread awareness about difficult issues and leave you asking more questions. Most importantly, I hope it pushes you to take control of your health through research and education. I promise to make you smile and laugh along the way. After-all, laughter is the best medicine.

Feel free to drop some of your favorite topics in the comments section. I will do my best to cover them. Let’s get the conversation going and get healthy!

To kick it off, I leave you with this really sweet, funny and heart-warming video: Jazz for Cows. I think we could all benefit from a little jazz in our lives…

When I was in school, I had the opportunity to learn from world-renowned experts in the field of nutrition. Two of the most inspirational and influential speakers were T. Colin Campbell, PhD, author of The China Study: The Most Comprehensive Study of Nutrition Ever Conducted and the Startling Implications for Diet, Weight Loss and Long-term Health, and Neal D. Barnard, MD, author of Dr. Neal Barnard’s Program for Reversing Diabetes. Both led studies and conducted extensive research to uncover a strong correlation between diet and disease.

These two amazing men have joined forces with other doctors and nutrition experts including Caldwell B. Esselstyn, Jr., MD, award-winning surgeon at the Cleveland Clinic, and his son Rip Esselstyn, author of the The Engine 2 Diet: The Texas Firefighter’s 28-Day Save-Your-Life Plan that Lowers Cholesterol and Burns Away the Pounds to create a documentary that clearly links poor diets with disease. This incredible film is called Forks Over Knives and I highly recommend it. I had an opportunity to view a screening of the film and it was life-changing to say the very least. It is jam-packed with eye-opening statistics, research and patient testimonials.

The title says it all – Would you prefer to eat high-quality, healthy whole foods with a fork or endure heart bypass surgery with a knife? I don’t know about you, but I would pick forks over knives any day!

The film hits theaters March 11, 2011. It’s a must-see! Check out the movie trailer below for a sneak peak!

What do you think about the movie trailer? Do you think diet affects our health? Please leave your comments below.

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.

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! 

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 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!

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.

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.