Susan Holmberg, MS, CNS

Eat Home with your Kids - happily!

For some wonderful help with influencing your kid's eating habits, and at the same time making it easier to eat home more, check out this great new book, Easy Meals to Cook With Kids, by Julie Negrin.

Great Veggie Recipe Websites

To every question about health or nutrition, the answer is always the same...Vegetables, Vegetables, Vegetables!

Everyone in the world but me probably already knew about Epicurious.com, but here is another, and it is actually a blog sent to me by a client. The healthy recipes sound really creative (and apparently tasty from the looks of the comments):  http://seaweedsnacks.blogspot.com/

Know What You Are Eating

Try a website called NutritionData.com.  This website provides complete nutritional information on any food or recipe, and helps you select foods that best meet your dietary needs.

Reliable Exercise Websites

Listed below are some of the most respected exercise professonals in the industry today.  You will find the most current and correct exercise science here.

CharlesPoliquin.com

JohnBerardi.com

MetabolicEffect.com

JonnyBowden.com

Recommended Readings...and why

*You may be frustrated to notice that there is not 100% agreement between these well-qualified authors of these well-researched books on topics such as the right kinds of fats to eat, the role of medications, etc.  Nutrition, biochemistry and exercise physiology are unfolding sciences. Humans are biochemically unique. There is not only one right answer.  Bear with them.

DIET

The End of Overeating by David A. Kessler.  A fascinating book about the science of appetite, how sugar, fat and salt override our innate appetite regulating mechanisms, how the food industry knows and capitalizes on this, and what you can do about it both politically and personally.

You on a Diet, by Dr. Mehmet Oz.  If you're wondering why you are hungry all the time, this book will explain why and what to do about it.  Excellent resource for understanding the role of weight on chronic illnesses.  Provides tools for managing your cravings as well as overall health, and gives behavioral strategies for managing you.  (Also, check out the website, RealAge.com, to see how your current lifestyle choices are creating your real, physiological age.)

Picture Perfect Weight Loss, by Dr. Howard Shapiro.  Spectacular picture book of calorie comparisons.   If this doesn't get the point across, nothing will.  I show these pictures to everyone!

Living the Low Carb Life, by Johnny Bowden.  Well researched, clear explanations of the history and science of healthy eating.  Reviews most of the popular diet programs and explains the principles behind them.  Great handbook as a resource for products, websites, etc.

The Rosedale Diet, by Dr. Ron Rosedale.  A diabetes pioneer, Dr. Rosedale explains of the role of leptin and other hormones in weight management, and the science of how to dramatically reduce blood sugar, cravings and weight.  Includes recipes and menus

The Schwarzbein Principle by Diana Schwarzbein.  Deals with healing broken metabolisms, burned-out adrenals and poor insulin sensitivity.  Includes extensive menus with varying levels of carbohydrates.

The Paleo Diet by Dr. Loren Cordain.  Compelling examination of our hunter-gatherer ancestry and how the dietary changes of modern man are contributing to today's chronic diseases.  Includes meal plans and recipes.

The Fat Resistance Diet by Dr. Leo Galland.  Presents the current science concerning the lifestyle causes of inflammation - the underlying factor in most chronic illnesses.  Explains how weight itself is affecting the very hormones that regulate fat storage and appetite.   Provides menus, recipes and resources.

Eat Fat, Lose Fat , by Dr. Mary Enig and Sally Fallon.  Presents tons of research on the whole history of the misguided cholesterol and fat recommendations of the last several years.  Explains their opinion of what constitutes good and bad fats.  Includes recipes and meal plans.

The Hamptons Diet , by Fred Pescatore, MD.  Excellent science supporting his opinion of what constitutes adequate and appropriate fat consumption from the former medical director of the Atkins Center.  Includes interesting and innovative recipes as well as meal plans.

Nutrition Made Simple , by Robert Crahyon.  Still one of the best basic handbooks for reliable, concise nutrition information.

Nourishing Traditions , by Sally Fallon.  Provides explanation of as well as recipes and menus from the traditional diets of ancient cultures that have kept them chronic disease free for generations.

Your Hidden Food Allergies Are Making You Fat , by Rudy Rivera, MD, and Roger D. Deutsch.  Explains the signs, symptoms, and science of delayed food intolerances and their role in many common complaints such as fatigue, migraines, IBS, sinus congestion, skin problems, and arthritis.

BEHAVIORAL HELP

Younger Next Year and Younger Next Year for Women , by Chris Crowley and Henry S. Lodge, MD.  Want to be really encouraged to take better care of yourself?  This book provides both humorous encouragement as well as serious science to get you off your duff and get some vegetables in your mouth!

Younger You , by Eric R. Braverman, MD.  Similar to Younger Next Year, but with more science and resources provided.  If you are over 50, do yourself a favor and find out the facts about how much the quality of your next 30 years will be impacted by the choices you are making today.

Thin Tastes Better and The Thin Commandments Diet , by Stephen Gullo, PhD.  Both books provide excellent behavioral tools and suggestions for the individual who is ready to take action to help themselves.  Lots of valuable strategies and catchy mantras.

Life Strategies , by Dr. Phil McGraw.  Say what you like, Dr. Phil knows how to logically and rationally place the responsibility for change squarely back on the shoulders of the only person who will ever be able to help you...you!

BRAIN CHEMISTRY

The Mood Cure and The Diet Cure , by Julia Ross, MA.  How to use nutrition and natural supplements to deal with the brain chemistry of addiction.  Lost of good science.  Includes questionnaires to help you begin to understand your own brain chemistry.  Examines foods commonly eaten today and their disastrous effect on your body's chemistry.

Seven Weeks to Sobriety , by Joan Mathews Larsen.  Truly the pioneer in using nutrition and supplements to address the biochemical basis of addiction.  It is from her original work that much of the additional research comes.

KIDS

Feed Your Kids Well , by Fred Pescatore, MD.  Great explanation of the science of low carb eating.  Focuses on what constitutes adequate and appropriate dietary fat.  Talks about his own history growing up as an overweight kid in a traditional Italian family.  Provides menus and recipes.

Dr. Sears' L.E.A.N. Kids , by Dr. William Sears.  As well as the science of healthy eating for kids, provides lots of behavioral and parenting coaching to assist you in moving your kids in the right direction.

Chew On This , by Eric Schlosser and Charles Wilson.  Everything you never wanted to (but probably should) know about the fast food industry and your kids.

Growing Vegetable Soup by Lois Ehlert is a wonderful book to share with your children, both in story and in deed, encouraging them to get their hands in the dirt, be excited about nature, and view produce positively all at the same time.

Why Should I Eat Well? by Claire Llewellyn is a little picture book told by and for children with explanation of the benefits of eating well.

Eating the Alphabet by Lois Ehlert is a beautiful picture book with the alphabet portrayed in beautiful watercolors of fruits and vegetables.  Fun to take to the produce aisle with your kids and teach the kids the alphabet and colors while picking out fruits and vegetable to try at home. 

EXERCISE

Fit and Fabulous in 15 Minutes , by Theresa Tapp.  A truly unique and comprehensive exercise program unlike anything else on the market.  Works on deep muscle for:  balance, strength, alignment, flexibility, lymphatic drainage, sugar burning, etc.  You name it, this program addresses it.  Book includes sample DVD.

Smart Exercise , by Covert Bailey.  Still the best at explaining complicated exercise biochemistry in simplistic and interesting ways so that even the most lay lay-person can understand and be positively influenced by it.  A few years old, so there is more new information that it couldn't cover at that time.

How to Eat, Move and Be Healthy! , by Paul Chek.  Extraordinarily comprehensive resource on healthful eating and exercise.  Helps you analyze many aspects of your physiology so that you can tailor your diet and exercise to maximize individual potential.

SPIRITUAL

Everyday Grace by Marianne Williamson.  Wonderful 2-3 page vignettes on getting through each day, hour by hour, mood by mood.  Very direct and down to earth.  Based on the teachings from A Course in Miracles

Don't Sweat the Small Stuff , by the recently deceased Richard Carlson.  1-2 page elaborations on stress relieving statements.  No matter how much I assumed I would already know what he was going to say, he has a special and unique slant on his points that always gets me thinking.  Can't wait to get my copy of the "best of", called The Big Book 0f Small Stuff .

Attitudes of Gratitude: How to Give and Receive Joy Everyday of Your Life , by M.J. Ryan.  A gift from a client that I again mistakenly assumed wouldn't contain anything I hadn't already heard. But it does have a unique slant from some unusual sources.

Until Today! : Daily Devotions for Spiritual Growth and Peace of Mind , by Iyanla Vansant.  Another client recommendation that I have thoroughly enjoyed for morning readings.  Several different spiritual sources are represented.  Sometimes comforting, always thought provoking.

The Language of Letting Go , by Melody Beattie.  These readings are all about "courage to change the things I can", and knowing that that is really only me.  Great for helping with the idea that, as the Desiderata says, "no doubt the universe is unfolding as it should."

Each Day a New Beginning , by Hazelden Publishing.  Daily readings for women dealing with any kind of addictive behavior.  Never gets old.  Touchstones is the male version of the same book.

Illuminata by Marianne Williamson.  Prayers for everything focusing on how I want myself to be in any situation.  Insightful prose as well as down-to-earth prayers for the real life stuff.  Based on the teachings from The Course in Miracles.

Resources for Kids

Visit this blog regularly for updates on good books about kid's health, recipes, websites and more.

EverythingSummer- Jill Tipograph's website for creating the perfect Summer experience for your child's needs.

Health Barns USA  runs great programs for children in conjunction with Abma's Farm in Wyckoff, NJ. Teaches children how to grow and enjoy eating produce.  Join their mailing list and receive their regularly published newsletter.

YOGA FOR KIDS:

• A fun, creative approach that will move your child's body.
• Age appropriate poses that can increase strength, flexibility and body awareness.
• Improved self-esteem and confidence.  
• Breathing  and relaxation techniques that reduce stress and develop self-management skills.
• Sessions may utilize games, music and props with younger children.
• A unique fitness experience that develops a lifelong love of healthy movement.

     *Individual and group sessions available

For more information, contact Sue Haberman at offthemattyoga@aol.com

RealFoodMoms.com - has complete meal kits for nutritious tried and true meals your kids will eat.  Just add some veggies and you're ready to go in 10 minutes!

Susan's Desperation "Go To" Foods

Ever just have "that kind of day"?  The kind of day when you just feel like endlessly munching?  Well, I sure have, and after I have exhausted all my other options to just get past it, here are some of the foods I call my "go to" foods - foods that never set me off, that have very little caloric investment, that never make me feel like I blew it when I eat them, that have little to no nutrition guilt attached, that always leave caloric room for my real meals.

Many of these things I keep on hand for just such occasions, because there is one thing I know for sure, and that is that in that frame of mind, these can't take lots of effort, or I am not going to bother.  I usually pre-prepare at least one "go to" food per week all the time, and usually they are to be found in my refrigerator or freezer, rather than one of the cabinets.  That in and of itself speaks volumes about the content.

I know that some of you will look at this list and say, "Are you kidding me?"  But I've also figured out (the hard way like everything else) that for me, when I just need to stuff my face, it really makes very little difference after the fact what it was as long as I can get filled.  I used to feel like it had to be something fabulous, and don't get me wrong, that would be infinitely more enjoyable.  But for me it seems to be more about being stuffed and "done" than the actual food, really.  And even these are not all the healthiest things in the world, but they are better than a whole jar of peanut butter or bag of pretzels (and those would be the "good choices", right?).  Try any and see if they help you too.  It can only help to create a bigger repertoire of safe choices.

Here are some examples (bizarre though some of them may seem):

Carrot Soup (made with chicken broth, carrots, ginger and cinnamon - freezes well)

Cauliflower Soup (made with cauliflower, chicken broth and thyme - freezes well)

A 20 oz. bag of cooked String Beans with 1-2 T whipped butter, salt and pepper (just a vehicle for the butter!)

Sealeg Salad (see recipe in my last Newsletter - Healthful Hints Archives) rolled in lettuce leaves, or stuffed in a tomato

Roasted Red Pepper Soup (Pacific from Trader Joe's) with a jar of Newman's Black Bean Salsa mixed in (high salt, but really intense and satisfying)

Yam and Apple Casserole (see recipe in Honey We're Saving Our Kids recipe section under So, What Should I Eat? menu tab)

Giant Globe Artichokes (with dip of low fat sour cream or greek yogurt with tarragon,dill, garlic, mustard and lemon - same dip as the sealeg salad)

Asian Broccoli Slaw (see recipe in the Honey We're Saving Our Kids section under So, What Should I eat menu tab)

Gertie's Artichoke Salsa as a food group (used to get it at Costco, but haven't seen it there lately)

A jar of Pinjur (eggplant pepper spread from Trader Joe's - supposed to be on something, but I just eat the jar)

Popcorn (I pop my own - it's safer that way, and spray with olive oil spray)

Cinnamon Popcorn (just spray with oil spray, lightly salt, and sprinkle with cinnamon and something to slightly sweeten - tastes like french toast)

Parmesan Popcorn (lightly spray with oil and sprinkle with parmesan cheese)

Teryaki Popcorn (lightly spray with Teryaki Sauce - put in a spritz bottle)

A large Honey Crisp Apple, cut into thin slices and dusted with cinnamon

Roasted Pumpkin Seeds in the shells (I eat it shells and all - try to find lightly salted)

No Sugar-Added Hot Chocolate (has the added benefit of not starting chewing anything)

Hummus and Carrots (best choice, probably last resort)

Notice, that short of the popcorn that I pop myself at the time, I try to stay away from dry crunchy things.  Personally, they set me off and are usually just vehicles for high fat or high sugar condiments.  I try to use the veggie things first if I can deal with it, because they are absolutely safe, and work, if I will just mindlessly do them immediately and not give myself time to reconsider.  These are the things that I always have ready to go.. 

Americans eat....

One in five Americans live on a diet of 10 foods or fewer.  Among the most common choices?  French fries, fried chicken, chocolate chip cookies, and Kraft Macaroni & Cheese.  (Gourmet Magazine)

24-HOUR BINGE RECOVERY MENU

Reset your metabolism, calories and emotions

THE RULES

• Don’t starve – it will come back to bite you every time.
• Jump start your metabolism and get everything moving on down the line (so to speak) by eating a decent breakfast.  You’ll get rid of that overly full feeling faster if you eat right, and early in the day. 
• Make sure that breakfast contains proteins and healthy fats for appetite regulation, and vegetables for volume.
• Make sure all the meals contain lots of volume.  Have you ever noticed that we over-eaters tend to be more hungry after an indulgent day rather than less hungry?  Whether that is psychological or physiological, I don’t know, but thin people seem more often to be less hungry the next day.  They seem to have a natural shut off that we don’t have (or maybe broke).  Perhaps that’s why they are thin!
• After one or two days like this you will likely feel like you’re “back on the beam”.  Metabolically - cravings are gone or diminished, energy is back. Calorically - you’ve already paid back some of those extra calories and begun to balance off your week.  Emotionally - you are “up to the task” again and able to stay the course.
• Exercise is the real magic bullet to get your head back in the right place – always.

THE MENU

Breakfast:     4 egg whites + 1 yolk (or 1 slice lite cheese)
                     1+ cup(s) veggies (mushrooms, onions, broccoli)
                     1 tsp. butter or olive oil in the pan
                     ½ grapefruit or small apple
                     APPROX. 250 calories

Lunch:          4 cups mixed greens with tomato, cucumber, etc.

                     4 oz. shrimp (about 8-10 medium)

                     2 Tbs.  regular or 4 Tbs. lite vinaigrette

                     2 cups vegetable soup (no starches or cream)

                     APPROX. 450 calories 

                                    -or-

                     4 cups steamed Chinese mixed vegetables and shrimp

                     Drizzle on 3-4 Tbs. garlic sauce

                     APPROX. 450 calories          

 

Dinner:         6 oz. some kind of white fish broiled or grilled

                    1 Tbs. parmesan grated and browned on top

                    2 cups any crunchy vegetable

                    1/2 Tbs. olive oil for sautéing  

                    2 cups mixed salad

                    1 Tbs. regular or 2 Tbs. lite dressing

                    APPROX. 425 calories

Dessert:       3 semi-sweet Hershey kisses   

                   APPROX. 75 calories

 

 

TOTAL CALORIES = 1200**

**For a more radical version (APPROX. 1000 calories) – try a 2 meal day, kicking on your metabolism with something soon after rising like a hard boiled egg, and then stagger lunch and dinner at say, 11 am and 4 pm. Fill the evening with a movie followed by a small frozen yogurt.

 

 

 

HEALTHY SNACK IDEAS

 

 

HEALTHY SNACK IDEAS

Carb-Balanced

All Natural

All Around 200 Calories

 

Medium apple and 1-1/2 Tbs. peanut or almond butter

Medium baked potato and ½ cup cottage cheese

1 cup melon or berries and ½ cup cottage cheese

Medium pear and 1 oz. goat cheese

Medium apple and 1 oz. sharp cheddar cheese

3-4 whole grain crackers and ¼ cup tuna, chicken, or egg salad

½ cup applesauce and  ½ cup cottage cheese

1 cup fresh pineapple and ¼ cup ricotta cheese

1/3 cup hummus and 1+ cup raw veggies

2 brown rice cakes or 1 slice Ezekial bread with 1 Tbs. cashew/macadamia nut butter

1 slice toasted Ezekial bread with 1 slice grilled swiss and tomato slices

½ oz. mozzarella with tomato slices and fresh basil

1 oz. any nuts  (15 cashews, 20 peanuts, 30 pistachios, 15 pecans)

2 string cheese and a small fruit

1 cup berries and 2 Tbs. seeds or nuts

3 stalks celery with 1 -1/2 Tbs. peanut butter

6 stalks celery with 3 Tbs. cream cheese

1 low-carb tortilla with ½ Tbs. almond butter and 1 Tbs. cream cheese

2 hard boiled eggs

1 chicken apple sausage and ½ cup applesauce

1 whole wheat English muffin with 2 Tbs. shredded, melted mozzarella and marinara sauce