I hope you all had a wonderful Holiday Season and in the midst of much merry-making, were able to relax and enjoy family and friends. The year-end doubtless ends up being a time of indulgence. As such, many of us (including me!) come into January with admirable health and “cleansing” goals. For some, it is simply time to refocus. In order to do so we must concentrate once again on some practical goals that will be useful and sustainable throughout the year.

As both a chef and a nutritional consultant with Anatara Medicine, my focus will always be on food and how it affects our health. Interestingly, there are many other facets of our lives that can be sabotaging our health and I would like to briefly discuss some of these items before moving into the nuts and bolts of eating, drinking, and exercise. I love talking about food, so I will also discuss some practical ideas on how to eat in the New Year, including a healthy Valentines Day menu, which will be highlighted at the end of this article.

Professionally and personally, I have observed that people succeed with weight and diet goals only if they have addressed other key issues in their lives, namely stress levels, lifestyles, and most likely motivational factors that one may not even be aware of, which can be addressed with some basic health coaching. Additionally, our motivation to eat healthfully and exercise will wane unless we have definite goals in mind.

Stress alone can have more of an impact than most people realize. Chronic stress can lead to an increase in cortisol levels, which can stimulate glucose production in the body. Excess glucose is converted to and stored as fat, particularly around the mid-section. Stress inhibits digestion, growth, and cellular repair, drawing nutrients away from the organs that assist in proper metabolism. A chemical chain reaction can occur inside the body and can sabotage the best weight loss efforts. At Anatara Medicine we can definitively measure your cortisol outputs and have targeted solutions to address this problem.

Regarding lifestyle, simply cutting back on calories and increasing exercise are certainly proven means to lose weight; however, it is all too easy to lose motivation along the way unless we can change our lifestyle around these goals. It also should be noted that at Anatara we address each person individually and uniquely design menus around their needs. Recipes included.

Changing the way we think about health and food is critical to this lifestyle change and a successful program. Then again, we must be realistic in our expectations of ourselves, so I always suggest that we make small, incremental changes rather than more unrealistic, sweeping ones. To this end, I suggest these important steps:

* Confront Stress by any means necessary, including counseling, meditation and/or by varying your exercise routine to incorporate stress-relieving practices such as yoga and slow breathing exercises. Almost all types of exercise are effective in stress-relief.

*Eat a wide range of foods. Most of us get about 75% of our calories from as little as 10 different foods. Try incorporating one new vegetable a week you have never tried.

*Stop eating “diet foods”. Nutrasweet and Olestra are not food and do absolutely nothing for us. Many diet foods are full of fillers, colorings, and preservatives. Replace these chemicals with real food and purified water.

*Eliminate foods that are highly processed. Processed foods are robbed of their fiber and nutrients. Switching from white rice to brown rice is a small, but very healthful change.

*Avoid eating too much at once, which is often the result of not taking the time to eat smaller meals and snacks. Overeating overwhelms the digestive system. Manage your intake by planning ahead and timing your food throughout the day. Consider the following for snacks:

Note that these snacks and recipes may not be appropriate for every person as we are all uniquely different in our sensitivities to varying foods but in general these foods are all healthful.

½ Cup plain yogurt with a piece of seasonal fruit and nuts
Goat cheese vegetable dip, whole grain crackers
Hummus with a crunchy vegetable
Trail mix – sunflower seeds, pumpkin seeds, dried unsweetened cranberries, almonds, cashews, and pecans
Almond butter on celery
Guacamole with corn chips

*Increase your vegetable intake. (How can you do that)? Consider a smoothie with greens. Study non-starch versus starchy vegetables and implement more non-starchy vegetables. Most research is showing low glycemic index diets are effective and sustainable with regards to losing weight.

*Plan your meals ahead of time and eat often so that your energy and blood sugar remain stable. Batch cooking some healthy staples ahead of time saves time and energy. Quinoa or brown rice cooked ahead will make a vegetable stir-fry happen in less than ten minutes.

*Eat three meals containing protein (eggs, yogurt, chicken, fish, turkey) per day. A portion of protein is 3-4 ounces.

*Drink at least two quarts of water per day. Include herbal teas.

*Eliminate fast food completely. You would have to walk 7 hours straight to burn off a Super Sized Coke, fries and Big Mac.

*Consider a detoxification program, which can provide personalized support from a professional and group support from friends. Anatara group will be providing personalize weight loss program that is individual and highly effective.

*Consider a food and exercise journal. Studies have shown that people who record their intake and activity level will be more compliant with their desired intake and realize permanent change.

*Keep active. The hectic holiday season is a notorious workout killer, but now that life is getting back to normal, there’s no excuse for not exercising. If you’ve made regular workouts one of your New Year’s resolutions give it high priority. Moderate exercise relieves stress and is a great way to boost your immune system. If your good intentions tend to get overwhelmed by excuses, keep in mind that recent studies have shown exercise doesn’t have to mean a trip to the gym. A brisk 30-minute walk each, or even three, 10-minute walks throughout the day, are all it takes to lay the foundation for better health. Remember too much exercise can backfire causing immune system failure and more stress. Find the balance.

Now that you have followed through with some of the suggestions above, you doubtless want to impress your friends and family with your health knowledge. Why not share this by cooking them a really nice meal that not only tastes good but is healthy. Below is a suggestion for a Valentines Day dinner that will keep you on track with your health goals but will also be quite satisfying.

First Course: (Note that the beets and fennel can be made ahead of time).

Shaved Fennel and Chiooga Beet Salad

Ingredients:

1 medium fennel bulb, trimmed and very thinly sliced (mandolin is best for this and soaking in water prevents the fennel from turning brown)
1 bunch of parsley (pick the leaves off and set aside)
1 Tbsp. extra virgin olive oil
1 tsp. Sherry Vinegar
Arugula (enough for two)
1 medium chiooga beet, peeled and cut into wedges
1 medium golden beet, peeled and cut into wedges

Method:
Pre-heat oven to 350 and place beets into a 9×13 pan with about an inch of water. Cover and cook for about 45 minutes to an hour. Run a fork through the beet to check for doneness. Set aside. Shave fennel and place in water, once beets have cooled peel and cut into wedges. Once the beets and fennel have been prepared toss the arugula in olive oil and vinegar. Place in the middle of the plate and arrange the beets and fennel around the arugula. Sea salt may be added to the greens. Also, a nice addition might be some tangerine segments.

Main Course:

Pomegranate Glazed Cornish Game Hens
Wild Rice Pilaf
Thyme Roasted Baby Carrots

Wild Rice Pilaf (Note this can be made ahead and re-heated)

Ingredients:

1/2 Cup Wild Rice
1 Red Onions (diced)
1 ½ Tbsp. Extra Virgin Olive Oil
3 Cups Vegetable Stock
2 Bay Leaves
1 Sprig Thyme
1/4-Cup Feta Cheese

Makes 2 Servings

Begin by cooking onions on medium heat for about 10-15 minutes or until translucent. Once cooked add rice and coat in oil and onions and then add vegetable stock. Bring to a slow simmer and cook for about 40-50 minutes. During to simmer add thyme and bay leaf. Once cooled add feta cheese.

Thyme Glazed Baby Carrots (can be made ahead)

Ingredients:

12-15 baby carrots (part of green tops left on and peeled)
Fresh Thyme
1 Tsp ghee or unsalted butter
3-4 sprigs of thyme chopped

Steam carrots for about 5 minutes and then blanch in cold ice water to keep the color. Melt butter and mix with thyme. Toss with cooled carrots and reserve. Re-heat when ready in a 375-degree oven for about 10 minutes. Season with sea salt if desired.

Game Hens

Serves 2

2 Cornish Game Hens
1-cup pomegranate juice
2 Cups Chicken Stock
6 Clove garlic, finely chopped
2 lemons (quartered)
¼ Cup pomegranate seeds
Unsalted butter (optional place under the breast between meat and skin)

Pre-heat oven to 375 with rack in center of oven. Lightly season the cavity of each game hen with salt and stuff each game hen with 3 garlic cloves, lemon, and thyme. Stuffing the hens with a small amount of rice can be done but isn’t necessary.

Season hens with salt and pepper and place on rack breast side down. Roast for 15 minutes, and baste each hen with about 1/8 of a cup of pomegranate juice. Baste every 15 minutes. After 30 minutes turn hens and baste one last time and cook another 20 minutes.

Remove hens from oven and let rest for about 15 minutes meanwhile heat the rice and carrots, which have both been pre-cooked. Carrots should take about 10 – 15 minutes to re-heat in a 375-degree oven. Plate as desired but splitting the hens and removing legs before serving is advised.

Dessert:
Blueberry Crisp (Recipe from Kristin Doyle, RN, CNC)
Website www.therapeuticchef.com
Serves 6

4 Cups blueberries, washed and patted dry with a towel (fozen organic are just as good)
2 tsp lemon juice
2 TBS date syrup or agave nectar
1 TBS arrowroot
1/3 cup flour, any kind, even gluten free
¾ cup rolled oats
½ tsp ground cinnamon
¼ tsp ground ginger powder
¼ tsp nutmeg, freshly ground
1/8 tsp unrefined sea salt or Himalayan salt
3 TBS macadamia nut oil (may substitute melted coconut oil)
¼ cup date syrup or agave nectar

Preheat oven to 375 F. Lightly oil a medium baking dish (8×8). Gently mix berries with lemon juice and 2 TBS sweetener, then toss with the arrowroot until evenly coated. Spread into the prepared pan. In a small bowl mix flour, oats, cinnamon, ginger, nutmeg and salt. Add oil and ¼ cup sweetener and toss with for, until crumbly. Sprinkle over berries. Bake for 30 to 40 minutes or until topping is lightly browned and berries thickened. Cool for at least 10 minutes before serving.

Can be stored in a covered container for up to 5 days.

Ok, so now I’m suggesting we consume “farmed” fish rather wild salmon touted to be so healthful.

Depends on the farm. This is limited but it looks as though tank farmed Coho salmon may be better for you in regards to omega 3 content. Remember the ratio of Omega 3 to Omega 6 within our diet should ideally be 1:3. A recent study concluded that the farmed raised Coho salmon has a ratio of 3.1 (omega 3) to (omega 6) and the regular wild Coho salmon has a ratio of 14:1. Keep in mind that even the wild salmon we can get is a good ratio compared to the usual standard American diet many Americans consume.

Briefly, why do we concern ourselves with Omega 3 to Omega 6 ratios in our diets?
The role of EFA’s (Omega 6 and Omega 3 fatty acids) in health and disease are associated with their conversion of “superhormones” that act as hormonal gatekeepers of cells known as prostaglandins. These prostaglandins are generally classified as inflammatory or inflammatory reducing. The inflammatory prostaglandins contribute to inflammation, cardiovascular disease, allergies, overactive immune response, and hyperlipidemia. There are countless other reasons to increase your intake of omega 3 fatty acids but these are just a few that come to mind. A great read would be Brain Building Nutrition: The Healing Power of Fats and Oils by Michael A. Schmidt, Ph.D. He is a leading authority on fatty acids and their essential role in brain function, weight management, and general health.

Obviously avoiding Atlantic salmon goes without saying. Just remember Atlantic salmon is farmed and has a disproportionate amount of omega 6 to omega 3. Atlantic salmon also has high levels of environmental and industrial contaminants.

The supply of farmed Coho is limited to Domsea Farms out of Washington State, which sells to Whole Foods and other retailers under the SweetSpring label. Swift Aquaculture, in British Columbia, also supplies to some upscale restaurants. The more we demand this the more we will surely see.

Salmon Lettuce Tacos
Serves 4

Ingredients:

1 pound “farmed Coho” or any wild salmon
5-8 large Romaine or Butter Lettuce leaves
1 TBSP extra virgin olive oil or ghee
1 avocado (diced)
1 tomato (diced)
½ red onion (diced)
cilantro (bunch chopped)
full-fat plain yogurt 3-4 Tbsp.
1 can black Beans (cook with onions and garlic if you like)

Jasmine Brown Rice (cook in a ratio 2 parts water to 1 part rice) about 30 minutes at medium heat.

Method:

Cook rice first and keep separate

Slice the salmon fillets into about 1 –inch strips and season with sea salt. Saute in ghee or olive oil in large skillet until fully cooked (about 5 minutes).

Meanwhile, place the avocado, tomato, corn, red onion, and cilantro in a bowl and gently combine.

Separate Romaine or lettuce leaves for wrapping ingredients.

Assembly as you like

I hope you all had a wonderful Holiday Season and in the midst of much merry-making, were able to heed some of the advice in my last article to indulge moderately and institute some regular exercise. Even so, year-end doubtless ends up being a time of indulgence. As such, many of us (including me!) come into January with admirable health and “cleansing” goals. For some, it is simply time to refocus. In order to do so we must concentrate once again on some practical goals that will be useful and sustainable throughout the year.

As both a chef and a nutritionist, my focus will always be on food and how it affects our health. Interestingly, there are many other facets of our lives that can be sabotaging our health and I would like to briefly discuss some of these items before moving into the nuts and bolts of eating, drinking, and exercise. I love talking about food, so I will also discuss some practical ideas on how to eat in the New Year, including a healthy Valentines Day menu which will be highlighted at the end of this article.

Professionally and personally, I have observed that people succeed with weight and diet goals only if they have addressed other key issues in their lives, namely stress levels and lifestyle. Additionally, our motivation to eat healthfully and exercise will wane unless we have definite goals in mind.

Stress alone can have more of an impact than most people realize. Chronic stress can lead to an increase in cortisol levels, which can stimulate glucose production in the body. Excess glucose is converted to and stored as fat, particularly around the mid-section. Stress inhibits digestion, growth, and cellular repair, drawing nutrients away from the organs that assist in proper metabolism. A chemical chain reaction can occur inside the body and can sabotage the best weight loss efforts.

Regarding lifestyle, simply cutting back on calories and increasing exercise are certainly proven means to lose weight; however, it is all too easy to lose motivation along the way unless we can change our lifestyle around these goals.

Changing the way we think about health and food is critical to this lifestyle change and a successful program. Then again, we must be realistic in our expectations of ourselves, so I always suggest that we make small, incremental changes rather than more unrealistic, sweeping ones. To this end, I suggest these important steps:

* Confront Stress by any means necessary, including counseling, meditation and/or by varying your exercise routine to incorporate stress-relieving practices such as yoga and slow breathing exercises. Almost all types of exercise are effective in stress-relief.

*Eat a wide range of foods. Most of us get about 75% of our calories from as little as 10 different foods. Try incorporating one new vegetable a week you have never tried.

*Stop eating “diet foods”. Nutrasweet and Olestra are not food and do absolutely nothing for us. Many diet foods are full of fillers, colorings, and preservatives. Replace these chemicals with real food and purified water.

*Eliminate foods that are highly processed. Processed foods are robbed of their fiber and nutrients. Switching from white rice to brown rice is a small, but very healthful change.

*Avoid eating too much at once, which is often the result of not taking the time to eat smaller meals and snacks. Overeating overwhelms the digestive system. Manage your intake by planning ahead and timing your food throughout the day. Consider the following for snacks:

½ Cup plain yogurt with a piece of seasonal fruit and nuts
Goat cheese vegetable dip, whole grain crackers
Hummus with a crunch vegetable
Trail mix – sunflower seeds, pumpkin seeds, dried unsweetened cranberries, almonds, cashews, and pecans
Almond butter on celery
Guacamole with corn chips

*Plan your meals ahead of time and eat often so that your energy and blood sugar remain stable. Batch cooking some healthy staples ahead of time saves time and energy. Quinoa or brown rice cooked ahead will make a vegetable stir-fry happen in less than ten minutes.

*Eat three meals containing protein (eggs, yogurt, chicken, fish, turkey) per day. A portion of protein is 3-4 ounces.

*Drink at least two quarts of water per day. Include herbal teas.

*Eliminate fast food completely. You would have to walk 7 hours straight to burn off a Super Sized Coke, fries and Big Mac.

*Consider a detoxification program, which can provide personalized support from a professional and group support from friends.

*Consider a food and exercise journal. Studies have shown that people who record their intake and activity level will be more compliant with their desired intake and realize permanent change.

*Keep active. The hectic holiday season is a notorious workout killer, but now that life is getting back to normal, there’s no excuse for not exercising. If you’ve made regular workouts one of your New Year’s resolutions give it high priority. Moderate exercise relieves stress and is a great way to boost your immune system. If your good intentions tend to get overwhelmed by excuses, keep in mind that recent studies have shown exercise doesn’t have to mean a trip to the gym. A brisk 30-minute walk each, or even three, 10-minute walks throughout the day, are all it takes to lay the foundation for better health. Remember too much exercise can backfire causing immune system failure and more stress. Find the balance.

Now that you have followed through with some of the suggestions above, you doubtless want to impress your friends and family with your health knowledge. Why not share this by cooking them a really nice meal that not only tastes good but is healthy. Below is a suggestion for a Valentines Day dinner that will keep you on track with your health goals but will also be quite satisfying.

First Course: (Note that the beets and fennel can be made ahead of time)

Shaved Fennel and Chiooga Beet Salad

Ingredients:

1 medium fennel bulb, trimmed and very thinly sliced (mandolin is best for this and soaking in water prevents the fennel from turning brown)
1 bunch of parsley (pick the leaves off and set aside)
1 Tbsp. extra virgin olive oil
1 tsp. Sherry Vinegar
Arugula (enough for two)
1 medium chiooga beet, peeled and cut into wedges
1 medium golden beet, peeled and cut into wedges

Method:
Pre-heat oven to 350 and place beets into a 9×13 pan with about an inch of water. Cover and cook for about 45 minutes to an hour. Run a fork through the beet to check for doneness. Set aside. Shave fennel and place in water, once beets have cooled peel and cut into wedges. Once the beets and fennel have been prepared toss the arugula in olive oil and vinegar. Place in the middle of the plate and arrange the beets and fennel around the arugula. Sea salt may be added to the greens. Also, a nice addition might be some tangerine segments.

Main Course:

Pomegranate Glazed Cornish Game Hens
Wild Rice Pilaf
Thyme Roasted Baby Carrots

Wild Rice Pilaf (Note this can be made ahead and re-heated)

Ingredients:

1/2 Cup Wild Rice
1 Red Onions (diced)
1 ½ Tbsp. Extra Virgin Olive Oil
3 Cups Vegetable Stock
2 Bay Leaves
1 Sprig Thyme
1/4-Cup Feta Cheese

Makes 2 Servings

Begin by cooking onions on medium heat for about 10-15 minutes or until translucent. Once cooked add rice and coat in oil and onions and then add vegetable stock. Bring to a slow simmer and cook for about 40-50 minutes. During to simmer add thyme and bay leaf. Once cooled add feta cheese.

Thyme Glazed Baby Carrots (can be made ahead)

Ingredients:

12-15 baby carrots (part of green tops left on and peeled)
Fresh Thyme
1 Tsp ghee or unsalted butter
3-4 sprigs of thyme chopped

Steam carrots for about 5 minutes and then blanch in cold ice water to keep the color. Melt butter and mix with thyme. Toss with cooled carrots and reserve. Re-heat when ready in a 375-degree oven for about 10 minutes. Season with sea salt if desired.

Game Hens

Serves 2

2 Cornish Game Hens
1-cup pomegranate juice
2 Cups Chicken Stock
6 Clove garlic, finely chopped
2 lemons (quartered)
¼ Cup pomegranate seeds
Unsalted butter (optional place under the breast between meat and skin)

Pre-heat oven to 375 with rack in center of oven. Lightly season the cavity of each game hen with salt and stuff each game hen with 3 garlic cloves, lemon, and thyme. Stuffing the hens with a small amount of rice can be done but isn’t necessary.

Season hens with salt and pepper and place on rack breast side down. Roast for 15 minutes, and baste each hen with about 1/8 of a cup of pomegranate juice. Baste every 15 minutes. After 30 minutes turn hens and baste one last time and cook another 20 minutes.

Remove hens from oven and let rest for about 15 minutes meanwhile heat the rice and carrots, which have both been pre-cooked. Carrots should take about 10 – 15 minutes to re-heat in a 375-degree oven. Plate as desired but splitting the hens and removing legs before serving is advised.

Dessert:
Blueberry Crisp (Recipe from Kristin Doyle, RN, CNC)
Website www.therapeuticchef.com
Serves 6

4 Cups blueberries, washed and patted dry with a towel (fozen organic are just as good)
2 tsp lemon juice
2 TBS date syrup or agave nectar
1 TBS arrowroot
1/3 cup flour, any kind, even gluten free
¾ cup rolled oats
½ tsp ground cinnamon
¼ tsp ground ginger powder
¼ tsp nutmeg, freshly ground
1/8 tsp unrefined sea salt or Himalayan salt
3 TBS macadamia nut oil (may substitute melted coconut oil)
¼ cup date syrup or agave nectar

Preheat oven to 375 F. Lightly oil a medium baking dish (8×8). Gently mix berries with lemon juice and 2 TBS sweetener, then toss with the arrowroot until evenly coated. Spread into the prepared pan. In a small bowl mix flour, oats, cinnamon, ginger, nutmeg and salt. Add oil and ¼ cup sweetener and toss with for, until crumbly. Sprinkle over berries. Bake for 30 to 40 minutes or until topping is lightly browned and berries thickened. Cool for at least 10 minutes before serving.

Can be stored in a covered container for up to 5 days.

The change in seasons for me is a mixed blessing. Transitioning from chilled heirloom tomato gazpacho soup and stone fruits like nectarines to slow-cooked braises and squashes is absolutely invigorating. Not only does the change in season keep me on my toes from a cooking standpoint but it also presents unique challenges for healthy eating and living.

The old cliché that variety is the spice of life couldn’t be more true than with the change in season. Who wants to eat asparagus throughout the whole year or even apples everyday of the year? It seems with modern transit and agriculture this is more than possible but to me there is no substitute for tasting the first locally grown organic kaboocha squash of the Fall.

Sticking to nature’s bounty, rather than the supermarket’s, will ensure more variety and the chance to get nutrients tailor-made for the time of year.

From a nutritional standpoint, if you eat with the seasons rather than eating the same 15 things all year round, the variety will give your body a greater range of nutrients. You get a completely changeable diet that is so much more beneficial than sticking to the same things again and again.

So what is actually in season and how do we cook it? I will include a few recipes at the end of this article but what comes to mind when I think of Fall and Winter are soups made from the various squashes that are now available. Acorn, chayote, butternut, spaghetti, and delicata are all a part of my cooking. I think of persimmons and pomegranates, which I often put into a nice green salad. Cauliflower, turnips, mushrooms, and swiss chard are all now in season too. The great thing is that these vegetables just mentioned are just the beginning of what is in season and available.

Before I move onto meat I think it is helpful to mention spices, which are a great way to add flavor. Long held wisdom and emerging evidence both suggest that spices and herbs not only please our palates, but they even help us maintain good health. Since spices and herbs are derived from plants, they possess comparable levels of antioxidants and similar phytonutrients found in fruits and vegetables. Here are several combinations that have worked well for me.

◦ Turmeric & Plain Yogurt. Mix ½ teaspoon turmeric and 1-2 tsp of local honey into 8 ounces plain yogurt to use as a great topping for fruit. (Turmeric is a great source of beta carotene and helps immunity. Curcumin or turmeric is used in cancer therapy and is also anti-inflammatory.)
◦ Thyme & Acorn Squash. Sprinkle a liberal amount of thyme and a drizzle of extra virgin olive over a cooked acorn squash.
◦ Rosemary & Omelets. A hearty vegetable omelet is an easy dish to make for breakfast, lunch or dinner. Fill your omelet with vegetables such as shiitake mushrooms, chard, and crushed rosemary leaves. (Rosemary may help lower cholesterol).
◦ Cinnamon & Fruit. Sprinkle ground cinnamon onto a fresh fruit salad. (Cinnamon improves insulin resistance and can help in weight control as well as decrease the risk for heart disease).
◦ Ginger & Veggies. Add a tsp or 2 of fresh, finely diced ginger to carrots, butternut squash, or sweet potatoes. (Ginger is anti-inflammatory and helps with digestion and eases congestion).
◦ Thyme & Mushrooms. Thyme brings out the flavor mushrooms. Sauté 1 pound of sliced mushrooms in 1 tablespoon of coconut oil. Sprinkle with ½ to 1 teaspoon thyme leaves.

What about the meat? Yes, there are appropriate meat choices to be made with consideration to season and to how the meat is raised.

Generally, big game such as deer and elk are eaten in the late fall along with goose, and guinea fowl. Obviously turkey is in the mix, but my strongest recommendation is to eat meat that is raised sustainably and generally certified organic.

When buying beef I choose meat that is grass-fed. Grass-fed beef is a superior product compared to that of a grain fed animal due to its health benefits to the consumer and the way they are raised. Grass-fed beef is leaner and has a much higher content of omega 3 fatty acids, which are healthful for many reasons. We could easily take up an entirely new article just on fish, but I recommend buying sustainable as with beef and generally wild. The Monterey Bay Aquarium is a great resource for up to date sustainable fishing practices and what to buy.

Why is it with all the healthy options mentioned above that Americans find themselves binging throughout these months only to be back on their diets starting in January? I’m still trying to figure that out myself. The holiday season typically begins with sweets on Halloween and ends with a rich, celebratory menu and champagne on New Years Eve. Unfortunately, for many this period also leads to weight gain. According to the National Institutes of Health, holiday eating can result in an extra pound or two every year. Over a lifetime, holiday weight gain can really add up. The holidays don’t have to mean weight gain. Focus on a healthy balance of food that is in season, activity, and fun. By planning ahead and implementing a few simple tips you can stay healthy through the holiday season.
• Plan time for exercise. Exercise helps relieve holiday stress and prevents weight gain. A moderate and daily increase in exercise can help partially offset increased holiday eating. Try 10- or 15-minute brisk walks twice a day, taking the stairs while shopping, and a good walk after each big meal.
• Don’t skip meals. Before leaving for a party, eat a light snack like raw vegetables with Hummus or a piece of fruit with some nuts to curb your appetite. You will be less tempted to over-indulge.
• Survey party buffets before filling your plate. Choose three servings of vegetables to one portion of protein. Choose fruit for dessert. Fats will undoubtly be included in the protein preparations. Skip the white pasta.
• Eat until you are satisfied, not stuffed. Savor your favorite holiday treats while eating small portions.
• Be careful with beverages. Alcohol can lessen inhibitions and induce overeating; non-alcoholic beverages can be full of calories and sugar. Drink plenty of purified water each day, about ½ cup every hour or ½ your body weight in ounces every day. For every alcoholic beverage you consume have a glass of water
• If you overeat at one meal go light on the next. It takes 500 calories per day (or 3,500 calories per week) above your normal/maintenance consumption to gain one pound. It is impossible to gain weight from one piece of pie!
• Take the focus off food. Turn candy and cookie making time into non-edible projects like making wreaths, dough art decorations or ornaments. Plan group activities with family and friends that aren’t all about food. Try serving a holiday meal to the community, playing games or going on a walking tour of decorated homes.
• Bring your own healthy dish to a holiday gathering. Included below are some recipe ideas for home and parties.

Stuffed and Baked Delicata Squash
(Wild Rice, Cranberries, Red Onions, and Walnuts)
Serves 6

Ingredients:

3 Delicata Squash
• 2 tablespoons ghee or coconut oil
• 1 Red Onion, finely chopped
• 1 cup wild rice
• 3 cups vegetable stock
• 1/2 cup walnuts
• 1/4 cup dried cranberries
• 2 tablespoons chopped Parsley
• Coarse sea salt and freshly ground pepper

Preparation:

Pre-heat oven to 350 F.

Halve the squash lengthwise and scrape out seeds; season with Celtic sea salt. Bake in oven for 35-45 minutes. Ghee or coconut oil can be used to coat the bottom of the pan for more flavor.

Place walnuts in at the same time as the squash and coat with oil. Cook about 8-10 minutes. Coarsely chop after baked. (Walnuts can be put in rice without toasting too).

Meanwhile cook the wild rice.

Heat Ghee or Coconut oil in a medium saucepan over medium heat. Add red onion, and cook, stirring occasionally, until tender, about 3 minutes. Add rice, and cook for 1 minute. Add vegetable stock, and bring to a boil. Reduce heat, and simmer, covered, until rice is tender and starting to burst, 45 to 50 minutes. Drain any excess liquid. Transfer to a bowl.

Add toasted walnuts, cranberries, and parsley to rice. Season with sea salt. Place in squash, which should have been taken out just before the rice was done. Extra rice may be used for leftovers.

Grass-fed Beef and Root Vegetable Winter Stew
Serves 8

Ingredients

4 pounds grass-fed beef (stew meat usually from the round or chuck) cut into 2-inch cubes
• 1/4 cup ghee (Olive oil can be used but don’t heat to high)
• 2 cups dry red wine
• 2 tablespoons sherry vinegar
• 4 cups chicken stock
• 1 pound baby carrots, peeled
• 1 pound baby parsnips, peeled
• 1 pound celery root, peeled and cut in cubes
• 1/2 pound baby turnips, halved
• 8 baby fennel bulbs, trimmed, fronds reserved and chopped
• 1 large shallot, minced
• 1 Tablespoon minced parsley

DIRECTIONS
Preheat the oven to 350°.
In a large enameled cast-iron casserole, heat 2 tablespoons of the oil until shimmering. Add one-third of the beef cubes and cook over moderately high heat for about 6 minutes; transfer to a plate. Slightly brown the remaining meat in two more batches. Don’t heat to high, as the olive oil will lose some of its health promoting properties.
Return all of the beef to the casserole. Add the wine and vinegar and bring to a low simmer. Add the stock and return to a low simmer. Season with sea salt. Cover the casserole and braise the stew in the oven for about 1 hour, or until the meat is nearly tender.
Add the carrots, parsnips, celery root, turnips, fennel and shallot to the beef stew. Season with salt and pepper and bring to a boil, stirring to distribute the vegetables. Cover the casserole, return it to the oven and cook until the meat and vegetables are tender, about 1 hour longer. Season with sea salt. Stir in the parsley and fennel fronds and serve the stew in deep bowls.

Corn Quinoa Salad

Ingredients:

1 cup red quinoa, rinsed and drained

2 ears of fresh corn

1 ½ cups halved cherry or grape tomatoes

1 cup finely chopped red cabbage

1 cup diced cucumber

Vinaigrette

½ cup olive oil

¼ cup fresh lemon juice

1 Tbsp. Dijon mustard

Sea Salt to taste

Method:
To make Salad: Bring quinoa, and 1 ½ cups water to a boil in saucepan. Reduce heat to medium-low, cover, and simmer 20 minutes, or until water is absorbed. Set aside, covered 10 minutes.

Saute corn on medium heat with about a tablespoon of olive just warmed through. Stir corn, tomatoes, cabbage, cucumber, and quinoa in bowl.

The vinaigrette is a simple blend or whip with a whisk. Season with salt if necessary.

Vegetarian Coconut Curry

A delicious coconut curry made with tempeh, sweet potatoes, kale and onions. Seasoned with tangy tamarind and served over basmati rice.

2 Tbsp. Coconut Oil
8 c onions, chopped
4 tsp salt, divided
3 tbs tamarind pulp
¼ c finely chopped, peeled fresh ginger
¼ c minced garlic
2 tbs ground coriander
2 tsp ground turmeric
4 3” cinnamon sticks
12 cups chopped, peeled sweet potato (about 2 lbs)
4 cups water
4 13.5-ounce cans coconut milk (use lite if preferred)
2 lbs tempeh, cut int ¾” cubes
2 bunches kale, washed, stemmed and cut coarsely (about 16 cups)
¼ c fresh lime juice
2 tbs salt, or to taste

Rice
6 c brown basmati rice, uncooked
12 c water
2 tsp salt

fresh cilantro for topping
Heat coconut oil in a large pot over medium-high heat. Add onions. Cook 3 or 4 minutes or until onion is tender, stirring occasionally. Stir in tamarind; cook 2 minutes, stirring to break up tamarind. Add ginger and next 5 ingredients (through cinnamon); cook 2 minutes, stirring frequently. Add remaining 2 tsp salt, sweet potatoes, water, coconut milk, tempeh, and kale. Bring to a boil. Cover, reduce heat, and simmer 15 minutes or until potatoes are tender, stirring every couple minutes. Uncover and stir in lime juice. Simmer 3 minutes or until slightly thickened. Discard cinnamon stick. Add salt to taste.
To prepare rice, bring water to boil, add salt and rice, reduce heat, cover and let simmer about 40 minutes, until all water is absorbed.

To serve, place rice in a bowl, top with curry, sprinkle with chopped cilantro.

So will coconut oil raise my cholesterol levels? It may raise your overall cholesterol levels but one must look at the ratio of cholesterol in your blood to actually see the benefit of coconut oil. Most of us know that the good cholesterol or HDL cholesterol is the health promoting cholesterol and when this rises the overall cholesterol count may rise but the ratio of this good cholesterol in comparison to the bad cholesterol or the LDL has changed. With this ratio change the risk of heart disease has been significantly reduced. It is an established fact that the cholesterol ratio is a far more accurate indicator of heart disease than total cholesterol levels.

Coconut oil has been used for thousands of years and provides not only heart health but has healing properties far beyond that of any other dietary oil and is extensively used in traditional medicine among Asian and Pacific populations. Coconut is used to treat a wide variety of problems including issues related to digestion, insulin secretion and utilization of blood glucose, and even helps in treating Aids due to its immune building properties.

Most importantly it tastes great and will satisfy hunger for hours. I’ve included a Vegetarian Curry in my recipe section that is absolutely wonderful and contains a significant amount of coconut milk. Enjoy!

Other topics include:
Do Grown Ups Really need to Drink Milk?
Fifteen Horrifying Reasons to Never Let Anyone You Love Near a Mcdonald’s
The Ultimate in Eating Local: My Adventures in Urban Foraging
Is Your Organic Food Really Organic
The Ugly truth behind Organic Food

Produce is mild and tender this time of the year and not much cooking is really needed to garner the benefits of all the new greens coming into season. Spinach, mustard greens, beets, dandelion greens, swiss chard, kale, and a plethora of lettuces can all be found in good grocery stores and of the course the farmers markets. Peas, asparagus, lemons, berries, and spring lamb are all on my menu.

This weekend we’re having our “Spring Bring Your Thing” in hopes that people will bring a dish that compliments the season.

A couple of dishes that come to mind are:

Spring Pea Risotto
Asparagus with shaved fennel and Parmesan
Rhubarb Crumble
Fava Bean Puree with Mint
Fettuccine with a fresh Morels and Herbs
Green Garlic Mashed New Potatoes

I think I’m going to simply grill some asparagus and fennel and make some minted lamb burgers. May do some Carne Asada with a brown rice pilaf. Arugula salads are typically served in the spring so maybe that will be on the menu too. Going to the farmers market and seeing what looks good is probably my best bet. Stay tuned.

This book goes into great detail to describe how the low-fat, high-carbohydrate diets we’ve been told to eat for the past thirty years are not only making us heavier but contributing to other chronic diseases as well. We’ve been taught that fat is bad for us, carbohydrates better, and that the key to a healthy weight is eating less and exercising more. I agree exercising more is necessary but despite all the nutritional advice shunning fats we have seen unprecedented epidemics of obesity and diabetes. Refined carbohydrates and easily digestible starches that wreak havoc on your insulin levels may be at the core of a lot of the problem. This book backs up countless studies to contradict the generally accepted nutritional advice that we have heard for the last 30 years.

“Calories in calories out” is not the answer to treating obesity. I instead treat all of my clients by advising high quality “nutrient dense” food and healthy lifestyle changes. Simple depleted and fake sugars do not feed the body and in my opinion sets the body in motion to crave things they may be missing. These cravings become “low fat” processed foods with no nutritional value. The book “Good Calories Bad Calories” backs up my belief and hopefully will begin the much needed conversation that may change the way we think about calories and food.