NNMC Increase Produce: Make Produce the Star

As we finish out this week of the challenge, my last tip has to do with the way you structure your meals. In our society, meals are usually built around meat, with other food groups coming in to take a supporting role. I'm asking you to flip this on its head. Instead, focus first on the vegetables and fruits and then add in your meat or other protein option. When you do this, not only will you increase the quantity of produce in your diet, but you'll also be filling up on those fruits and veggies, which may help with weight loss, if that is your goal. For some, this might be difficult. If you're so used to thinking about your meals with only one structure, you may feel lost for how to switch it up. To ease into this idea, a likely familiar option is a stir fry. Choose a variety of veggies that you love and cook them in a pan with a little oil. Then, consider your protein option, whether it be chicken, grass-fed beef, pork, or tofu. Serve over brown rice and you've got an easy, plant-centric meal that is sure to please everyone. Another great way to get inspiration for this style of cooking is to look at websites like 101 Cookbooks and Vegetarian Times or buy a couple of vegetarian cookbooks. Resources like these will often have recipes that are chock full of produce and you can always add in a little meat if that is a deal breaker for you. However, I encourage you to step out of your comfort zone and try a vegetarian recipe now and then (come on in, the water's warm). By simply incorporating these recipes into your repertoire you'll start thinking about food in a whole new way and increase the produce in your life. So get out there and get cooking!

NNMC Increase Produce: Visit the Farmers Market

Frequenting your local farmers market is an excellent way to become more involved in your community. It also gives you access to locally grown, seasonal produce and the ability to talk directly with the farmer who grew it. Eating food that is in season and hasn't traveled thousands of miles to your plate means that the product quality is superb. The flavor of these foods is so much better than anything else you could buy. When I hear that people don't like a particular fruit or vegetable, I often wonder if the real issue is that they haven't had it at the peak of freshness. You may find that you enjoy something that you previously thought you didn't like at all. Another plus is that you'll be able to purchase produce that you can't find at the grocery store. From heirloom varieties of the classics you already know to vegetables you may have never heard of, the options will amaze you. Having this kind of variety in your diet will help to ensure you're getting all the nutrients you need, keep you from getting bored with your meals, and allow you to discover your knew favorites. To find a market in your area, check out Local Harvest or the USDA National Farmers Market Directory. Happy shopping!

NNMC Increase Produce: Mix in Purees

A great way to sneak in more fruits and vegetables is by adding them in to the foods you already eat. It's an easy method

for boosting the nutritional content of your favorite dishes. Now let me clarify, I'm not talking about doing this in place of eating fruits and veggies on their own. It's still important to have those foods on your plate, especially when it comes to kids. You don't want to send the message that produce isn't important. This is in addition to any other produce you might eat. Simply puree any fruit or vegetable of your choice and then start experimenting. For example, you could add these mixtures to pasta sauce or a stew. In baking, simply replace some or all of the oil with an equal volume of puree, like I did in these sweet potato waffles. One tip, if you need to cook the food before pureeing, is to steam or roast it rather than boiling to retain as many of the nutrients as possible. This way, you're not pouring them down the drain with your cooking liquid. So get creative and try something new! Who knows, you might just stumble upon a delicious combination.

NNMC Increase Produce: Make Soup

Making soup is an easy way to get more veggies in your life that can be tailored to fit any taste. With a great recipe or a little creativity of your own, you can whip up something that can be satisfying as a meal, a side/starter, or even a snack. One of the best parts about soups is there are no rules. You can add in whatever ingredients you have on hand or use up food that you don't think you'll be able to eat before it spoils.If you make a big batch, you can freeze the leftovers and have your delicious soup whenever you want a no-fuss lunch or didn't make it to the store and have nothing to cook for dinner. This is also a great place to use any homemade stock. So go make some soup and enjoy the yummy results!

NNMC Increase Produce: Make a Snack

Slipping in more fruits and vegetables at snack time is a great way to up your produce intake. Instead of turning to options like granola bars, crackers, chips, or other vending machine fare, come over to the fresher side of things. You can go as simple or get as creative as you like. The point is to find something that you like and that fits in with your lifestyle so you can keep it up, rather than struggling and feeling like it's a chore. Honestly, this can be just as convenient as those pre-packaged snacks, with a little planning. Cut up veggies over the weekend and divide into snack sized portions so you can grab them right out of the fridge. Mix up a fruit salad that can easily be spooned into a container for later or served up after school. Here are some ideas to get your started.

Snack Ideas

• Veggies with hummus for dipping
• Fruit salad
• Beans and chopped veggies mixed with lemon juice or vinegar, oil, and your favorite spices (make a big batch and keep it in the refrigerator)
• Plain yogurt topped with fresh fruit
• Banana with peanut butter
• Celery with peanut butter
• Smoothie made with plain yogurt, berries, and spinach
• Cup of vegetable soup
• Sliced fruit (apples, pears, orange, peaches, etc.) with plain yogurt for dipping
• Lettuce roll-ups
• Fruit and/or veggie skewers

What's your favorite way to snack on fruits and veggies?

NNMC Increase Produce: Stuff Your Omelet

Breakfast is one meal where most people don't get in a ton a veggies, if any at all. An easy way to remedy this is to make an omelet that is chock full of your favorites. You can put whatever you like in yours, but here is the recipe for my typical omelet.

Vegetable Stuffed Omelet

serves 1

Ingredients

2 teaspoons extra virgin olive oil

1/4 cup onion, diced

1/3  cup white button mushrooms (about 3), chopped

1.5 cup spinach, chopped

2 eggs, beaten

1 tablespoon grated parmigiano reggiano cheese

Pinch of salt

Pepper to taste

Salsa and/or hot sauce

1/4 avocado, chopped

Directions

1. Heat oil in a small pan on medium heat. Add onion to pan and cooked until soft and slightly browned, about 2 minutes.

2. Add mushrooms to pan and cook until soft, about 2 minutes. Then, add spinach to pan and whilt, about 2 minutes more. Spread vegetables to cover bottom on pan.

3. Mix cheese into eggs. Poor mixture into pan over vegetables. Cook until eggs begin to set up, then add salt and pepper. Once eggs are no longer runny, fold omelet or (if you're like me) flip to cook other side.

4. Plate omelet and cover with your favorite hot sauce and/or salsa. Top with chopped avocado and enjoy!

NNMC Toss the Junk: Buy Ingredients, Not Products

As we close out this week of the challenge, we reach my last tip for getting rid of the junk food : buy ingredients, not products. This is a general rule that I follow and is a good thing to have in mind when doing your grocery shopping. When you're buying ingredients, you're most likely going to be buying whole foods. Now why this isn't always true (some would consider Crisco an ingredient, but I would call it a processed vat of trans fats), it should get you moving more in the right direction. This is important because when you are buying and cooking with whole foods, you're eating the same things our bodies have been consuming since the beginning of time, rather than something that was made in a lab a few weeks ago. Giving your body the fuel it was designed to use will result in you feeling better in your every day life and better health overall. So try a new recipe, switch up your routine, and get back in touch with the food you're eating! With love,

Sarah

NNMC: Toss the Junk: Skip Soda

Quitting soda is one of the quickest ways to improve your diet and your health. First off, they are basically sugar-water with a few chemicals thrown in and have no redeeming qualities at all. Second, your body doesn't register liquid calories as well as food calories, so it's not going to fill you up the way an equivalent amount of food would. Third, they push out other healthful beverages in your diet like water and tea. To add insult to injury, they are most often sweetened with high-fructose corn syrup which is highly processed and made from GMO corn.  Also, while diet sodas may be calorie-free, they still are in no way healthy and, in my opinion, are just as dangerous as their full-calorie counterparts. Bottom line: the soda has got to go.

However, getting rid of soda is easier said than done. Many people find themselves gripped by these beverages, especially the caffeinated ones. At one time, I myself was hooked on Diet Coke. It's lack of calories was seductive and it kept me awake at a time in my life when I was getting far too little sleep. I know how it feels, but I want to tell you that you can do it. And, trust me, once you make it to the other side, you'll be so glad you did.

Here is a quick recipe for you that may help if you're trying to get off soda, but are craving something a little more interesting than water. The key is to make sure you get 100% cranberry juice, not cranberry juice cocktail. Pure cranberry juice is low in sugar and calories but just a little bit really packs a tart punch.

Guilt-Free Cranberry Drink

Ingredients

2 tablespoons 100% cranberry juice

8 oz water

Lemon slices

Directions

1. Mix cranberry juice and water in a glass.

2. Add lemon slices to taste.

National Nutrition Month Challenge: Toss the Junk

As we really get into the swing of things, this week of the challenge is all about clearing out the junk to make room for the healthy foods you'll be adding in. I find this is the best place to start, because it helps you start to shift your thinking and perspective when it comes to food. My general rule when it comes to the difference between junk and food is its origin. I have a strong belief in purchasing and eating foods that are as close to their natural form as possible. This means I'd rather have butter from grass-fed cows than a tub of "buttery spread" made from a mixture of oils and stabilizers. It's about learning to eat real food with limits on the more indulgent items rather than replacing those indulgent items with man-made products. Otherwise, you're not changing your preferences or the way you approach food. You are enabling yourself to operate within the same framework.

This stage of diet change can often times be the most difficult. It's not too hard to try a new food or switch up your lunch, but cutting out something that can be so integral to your daily routine or the way you think about food can be a little trickier. The tips for this upcoming week may be a real challenge for some, so I want to reiterate that if you need more time to adjust to a change, feel free to take your time with it. You might find that just one of the tips could be a month long challenge for you. It's all about committing to the process and understanding that it is just that: a process. Your path might not always be a straight line, but if you keep pushing in the right direction, you'll get where you want be.

NNMC Getting Started: Stock Your Pantry

One of the best strategies to improving your diet is to have a well stocked pantry. With the essentials on hand, you can whip up a quick, healthy meal in no time and will be better prepared when trying a new recipe. A long ingredient list seems much less daunting when you realize that you already have many of the items on hand. He's my list to give you a start, but you can obviously add and subtract things to fit your personal preferences and cooking style.

Oils and Vinegars

Extra Virgin Olive Oil

Balsamic Vinegar

Apple Cider Vinegar

Red Wine Vinegar

White Wine Vinegar

Sherry Vinegar

Rice Vinegar

Condiments

Mustard

Ketchup

Hot sauce

Hummus

Nut butters

Fruit spreads

Sweet Stuff

Honey

Maple Syrup (the real deal)

Molasses

Brown Sugar

Granulated Sugar

*Nuts, Seeds, and Dried Fruits

Almonds

Pecans

Walnuts

Cashews

Pumpkin Seeds (Pepitas)

Sunflower seeds

Raisins

Cherries

Prunes

*make sure nuts and seeds are raw, unsalted

Grains

Whole-wheat flour

Whole-wheat pastry flour

Steel cut oats

Regular/Old fashioned oats (not "quick cooking")

Cornmeal

Whole grain pasta (assorted shapes)

Brown Rice

Bulgur

Wheat berries

Whole-wheat couscous

Quinoa

Popcorn

Whole-wheat bread

Spice Rack

Baking powder

Baking soda

Cayenne pepper

Chili powder

Cinnamon

Coriander

Crushed red pepper flakes

Cumin

Curry powder

Dried basil

Dried oregano

Dried rosemary

Dried thyme

Nutmeg

Paprika

Salt

Vanilla extract

Other

Frozen shrimp

Canned/jarred tomatoes

Tomato paste

Garlic

Onions

Yogurt (pastured)

Eggs (pastured)

Milk (pastured)

Butter (pastured)

NNMC Getting Started: Take Small Steps

When it comes to changing one's diet, it can often be overwhelming. You may feel like there is so much information and so many changes to make, you just can't get a handle on it. Today's tip, and the overarching theme of this challenge, is to take small steps, because, no matter how cliché it may sound, they really can add up to big results. It's not about the shake up where you change everything at once. When you tackle one issue at a time, you can master it and integrate the change into your lifestyle. Before you know it, you'll have made great strides. Throughout this challenge, I encourage you to take things at your own pace. If something has really got you stuck, take the extra time to iron out any problems and get the hang of it.

To illustrate this point, I want to share my own food journey with you. Four years ago, I was quite health conscious, but my idea of what was healthy to eat was very different from my philosophy today. Calories were my main concern so anything that cut calories was great in my book. My typical diet consisted of artificially sweetened yogurt and gum (5-10 sticks a day), processed meats, low-calorie canned soups, sugar-free Fudgesicles, frozen dinners, Flaming Hot Cheetos,  Diet Coke, and Fat-Free dressings. Now, I did still eat my fair share of fruits and veggies, but I was always focused on calories. Since then, my diet has changed dramatically. I don't eat any artificial sweeteners, I can't remember the last time I had a soda, and processed foods are not an option. I'm not saying I don't ever have a treat (say hello to the homemade chocolate trifle in my refrigerator), but I'm now focused on wholesome, real ingredients rather than a low-calorie product created in the lab. The point of all this is, I didn't make this change over night. It started with one small step: cutting out artificial sweeteners. Next, I switched to organic dairy. This went on and on until, four years later, I eat a whole foods diet that is a world away from my old style of eating.

I understand how daunting this may seem. Food and our eating habits are such an integral part of our lives. When I started tinkering with the idea of quitting artificial sweeteners I just couldn't imagine how I could live without them. But, by taking that first step and pushing myself, I began a journey that has truly changed my life. So join me in simply putting one foot in front of the other until, before we know it, we'll be miles away from where we started.

Recipe: Sweet Potato Waffles

I don't know that I've ever met anyone that doesn't enjoy a good waffle. With their toasty goodness and those cute little indentations that are perfect for holding maple syrup, what's not to love? Also, they can be eaten with tons of yummy toppings including nuts, fresh berries, and sliced bananas. I'm also a fan because you can make a big batch on the weekend and then freeze some for an easy breakfast that simply requires a quick trip to the toaster.

So, what better way to spruce up a classic than with a little sweet potato? This orange veggie is a source of Vitamin A, Vitamin B6, Manganese, and fiber. Plus, when you go the extra step to buy them from a local farmer, the taste is unbelievable.

To make these, simply replace the oil in your favorite whole wheat waffle recipe (for the one I used, click here) with pureed sweet potatoes. I peeled and  thinly sliced my sweet potatoes and then steamed them, rather than boiling, to prevent nutrients from leaching into the water. Once they were soft, I just wizzed them up in the blender.

Also, here's a tip. You can replace the oil in just about any baked good with a puree. Ever heard of people using applesauce in their cookies? Well, this is the same idea. Now, you all know I'm not a fat hater, so by no means am I suggesting that all oil should be replaced in this way. But, if you want to play with different flavors or bump up the nutrients in a recipe, now you know the secret!

How to Have a Healthy Holiday

Well, it's that time of year again! Thanksgiving is right around the corner and Santas are already popping up in malls everywhere. The holiday season, for many, can be one of the hardest times when it comes to staying healthy. Tons of food, tummy-masking layers, and cold weather can all contribute to a downward slump in your healthy lifestyle. I'm here to tell you, it doesn't have to be that way! By following a few simple tips, you can be well on your way to your healthiest and happiest holiday season yet.

1. Get your beauty sleep

This is not the time for midnight pie baking or an all-night gift-wrapping marathon. You need to get your rest and I'm talking 8 hours, minimum. There is no way you can deal with culinary disasters or opinionated relatives if you're sleep deprived. Also, when you don't get enough sleep, your hormones get all out of wack, making you less than pleasant to be around and hungrier.

2. Deal with stress

What is supposed to be a happy time can quickly turn to a stressful one, especially if you're playing host to this year's festivities. Don't push those feelings down and let them eat you alive. You've got to find a healthy way to manage your stress so you can enjoy this time with your family and friends. For some, it might be taking a walk. For others, yoga or meditation may be the answer. Even just a few deep breaths might do the trick. There's no right or wrong. Just figure out what works for you and then do it!

3. Get a workout in

Make the time for yourself and get your pump on. Once you get that workout in, you'll automatically feel better for the rest of the day. Not only can this help counteract a few too many bites of your favorite dessert, but I find I eat better when I work out. Also, this could be your strategy for dealing with that stress we just talked about.

4. No deprivation, no gluttony

This is not the time to go on a diet. Being healthy is about a lifestyle and one or two days a year is not going to make or break you. With that said, this is not a free for all. Don't stuff yourself until you're about to burst or eat so many sweets you feel sick. Allow yourself to have some of your favorite treats and really enjoy and savor them. Mindlessly shoveling food into your mouth is not the answer. And remember, if you over-do it today you can make a different choice tomorrow. Don't allow one bad day turn into a bad week, a bad month, or a bad year. It's never about perfection and each day is your chance to choose your health destiny.

5. Put away leftovers

I can't tell you how many times I have eaten well at a holiday meal, only to be sabotaged by leftovers. Once the meal is over, get that food in the fridge. It's so easy to linger around the buffet or sneak back into the dining room for a bite of this and a bite of that. Before you know it, all that picking has turned into a second meal! Also, getting your body moving after you eat will get your digestion going and help prevent a food coma.

6. Remember what really matters

While much of our time during the holidays is spent obsessing over that perfect gift or a flawless meal, remember that all of those superficial things are not what this time of year is about. In the end, that special time with your family and friends is what really matters. Instead of making food the center of your celebration, shift the focus to those precious moments. A change in perspective can make all the difference.

Food Find: Ella's Kitchen Baby Food. It's Not Just for Babies!

I love finding new foods whether it be an interesting vegetable at the farmer's market or a wholesome product on store shelves. Something I've been obsessing over for the past month or so is Ella's Kitchen fruit and vegetable puree pouches. Yes, I am talking about baby food, but, trust me, adults love this stuff too. In fact, the girl at the checkout counter told me so. She's a fan herself and said that many other customers are too. So, I'm not the only adult out there gobbling this stuff up.

Why do I love this product so much? Let me count the ways...

1. Delicious.

I can honestly say I've liked every flavor I've tried. Now, the vegetable ones aren't quite as delectable as the fruits, but what did you expect?

2. Nutritious.

With flavors like peaches + bananas and sweet potatoes, pumpkin, apples, + blueberries you can get a variety of nutrient packed fruits and vegetables.

3. 100% Organic

Everything in the puree pouches is organic and the only preservative is a little lemon juice. Processed foods don't get any more wholesome than that.

4. Portable.

With a resealable twisty cap, you don't have to worry about finishing the whole thing at once or discovering a leak later on.

Now, you know I'm always a proponent of making your food from scratch, but I think these can be a great option when you're on the go. Also, if you're ever in a situation (family get together, vacation, etc.) where the food offerings aren't reflective of what you usually eat, these could be a great way to supplement your diet.

To find out more about Ella's Kitchen, check them out their website at http://www.ellaskitchen.com/.

What are your feelings about adults eating baby food?

GMOs Part 2: Where They Are and How to Choose Foods Without Them

After digesting (har-har) some of the information in my previous post, you may want to know more about where GMOs lurk in our food supply and how to avoid them. At this stage of the game, GMOs are not labeled, so you're going to have to play detective a little bit. However, once you know the tricks, choosing GMO free food will be second nature. Here are some tips to remember when you're strolling down the grocery store aisle.

1. Know the foods that are commonly GMO.

Topping the list are corn and soy which are predominantly GMO and used in just about every processed food you can find. High-fructose corn syrup anyone? Also, many of those odd food additives that you're just not sure what they are or can't even pronounce are made from GMO corn or soy too. Canola oil and sugar beets are common culprits as well.

In the produce section, Hawaiian papaya, corn on the cob, zucchini, and yellow summer squash may be GMO as well. Unless they are marked as organic or non-GMO, you simply can't tell.

2. Choose Organic.

As a part of organic certification, foods labeled as organic cannot intentionally contain GMO ingredients. While this doesn't protect you 100% due to issues such as cross-pollination with neighboring GMO crops, it's one of the best ways to protect yourself. Also, never forget that organic does not equal healthy or exempt you from digging a little deeper and reading the ingredients list. As I stated in a previous label reading post, a product labeled as organic must have at least 95% organic ingredients, so there still could still be a few less that ideal ingredients in the product. Plus, organic or not, any food that contains refined grains or excessive amounts of sugar is definitely not a health food in my book.

3. Look for the Non-GMO Project label.

Non-GMO Project is an independent, third-party organization who, according to their website, verifies that "a product has been produced according to rigorous best practices for GMO avoidance, including testing of risk ingredients." What this means, is that they can't verify that every product is 100% GMO free because they don't test end products. However, this label is the most rigorous standard and your best bet to finding food without GMOs. For more information on this label, click the picture to the right to link to their website.

4. Know your farmer. Know your food.

The best way to know what's in your food and where it comes from is to step out of the grocery store, head to your local farmer's market or roadside stand, and get to know the people who grow your food. Ask them about their philosophy and growing practices and find out what's important to them. Even better, visit their farm and get a first-hand look at how they do things. Not only will you be supporting farmers in your area, but you'll help to build a sense of community that is invaluable.

Final thought:

If avoiding GMOs is important to you, it's definitely possible. However, I still feel that labeling is essential. Whether you're for or against GMOs, every consumer has a right to know what is in the food they are purchasing. That information shouldn't be shrouded in a veil of mystery or hidden to prevent a dip in sales.

Are you concerned about GMOs and the risks they pose? Would you like to see labeling of these products?

How to Eat Well at Any Event

This weekend, I attended the wedding of two of my friends and it got me thinking, events like these can be a challenge for those trying to lead a healthy lifestyle. The combination of an endless sea of delicious food and an atmosphere of overindulgence can send even the most health conscious heading back for another helping at the buffet or contemplating a second slice of cake. With that in mind, I've outlined a few simple strategies that you can use to enjoy your party, wedding, whatever without that "I should have worn bigger pants" feeling or  a regretful trip to the scale the next morning.

1. Don't show up hungry

Many people will restrict their eating or not eat at all before a big event in an effort to "save" calories for the night ahead. This plan backfires however, because, when you're ravenous, you end up over-eating in the end. Also, your brain actually makes the food you're eating taste better so you want to eat even more! Instead, eat really clean before your party with a good mix of produce, lean protein, healthy fats, and whole grains. This way, you'll only eat what you really love at the event and you can counteract any less than stellar choices you may make later on.

2. Drink up! (water, that is)

Keeping you water glass full can be a big help for a number of reasons. First off, many of us confuse our thirst and hunger cues. You may think you're hungry, but what you really need is a little hydration. Also, water helps to keep you full, so you'll naturally eat less food. Lastly, the food at your event may be saltier than what you would usually eat at home. You can combat that gross, bloated feeling by balancing the extra sodium with a little more water.

3. When it comes to hors d'oeuvres, eat one of everything

You shouldn't feel deprived when you go to any celebration, but you also don't want to eat freely, because all those little bites are easy to loose track of and can really add up. Instead, follow the rule of one: you can have one of each hors d'oeuvres you want. The first taste is always better than the tenth, so using this strategy allows you to eat what you love, without over-doing it. Then choose unlimited fruits and veggies and listen to your tummy. Don't stuff yourself.

4. Fill half your plate with vegetables, then eat them first

By loading up on veggies (no, mashed potatoes and french fries don't count) you'll fill up on low calorie fare that's chock full of vitamins, minerals, and phytonutrients. Then, you can enjoy the other options, and your belly full of vegetables will stop you from over-eating.

5. Move your body!

A great way to counteract party eating is to get some exercise. Before your event, try to get a workout in. Not only will you burn off some extra calories, but you'll feel great about yourself (there's no better accessory than confidence) and engaging in a healthy behavior may make it harder for you to shovel down more than your share of spinach-artichoke dip. You can also remain active at your event. Walk around and mingle, stand up, and shake your booty on the dance floor. It may not seem like much, but all of that extra moving really adds up and it's way better than sitting on your tush all night.