Personalized Nutrition – Making Food Choices that Work for You

As March marches on, I’m still finding ways to celebrate National Nutrition Month’s theme of “Eat Right, Your Way”.

I was on WBAL (watch the full WBAL clip here) and Let’s Talk Live DC recently and shared some ideas to make eating healthier work for you. It’s all about personalized nutrition. My view: Not everything has to be absolutely perfect all of the time. I wrote about that in my blog for US News Health. Instead of thinking “all or nothing,” make choices that work for you and help you enjoy your meals.

We know that eating wholesome foods delivers nutrients. The “My Plate” guidance of half plate fruits and veggies, getting whole grains on your plate, and eating fish at least twice a week is simple and practical advice.

In this post, I offer some of my ideas to help you get more whole grains, fruits and veggies and fish.

 Thomas’ 100% Whole Wheat Bagel Thins

Everybody loves bagels for breakfast, but not everyone needs those big deli-size bagels all the time. Thomas’s Bagels Thins might be a better size for you! They have only 110 calories, and the 100% Whole Wheat variety has 21 grams of whole grain and 5 grams of fiber, which makes them good for your heart. Try them with  peanut butter and sliced fruit, hummus and avocado, or make your own breakfast sandwich with scrambled eggs and sautéed veggies. They’re also available in Cinnamon Raisin, Everything and Plain varieties.

Avocados From Mexico

Many people don’t know this, but avocados are actually a FRUIT. They’re nutritious and delicious, and are high in mono- and polyunsaturated fats, which are the “good fats.” Avocados from Mexico are available year round, so you can enjoy them any time of year. They’re extremely versatile, beyond just guacamole. Use them in breakfast burritos, over your morning eggs, or topping your lunch sandwiches. Heck, I’ve been known to literally eat a ripe avocado with nothing but a spoon! This smoothie I made, is full of pineapple, avocado, and lime juice — so refreshing! You can find this recipe and more at www.theamazingavocado.com.

SunChips

Know any “chip lovers”? I get it. Sometimes nothing beats the crunch of a snack chip. How can you make it “work” for you? The USDA recommends consuming 48 grams of whole grains a day, and these crunchy SunChips multigrain snacks have 18 grams in a 1 oz serving – about 15 chips. (And I do recommend you stick to portion sizes to keep it balanced.) Pair multigrain Sunchips with your whole grain sandwich and you are almost at your daily whole grain recommendation at just one meal. The new flavor, Sweet & Spicy BBQ SunChips, is packed with flavor, like hints of chipotle and smoked pork. They are really delicious, and satisfy that “crunch craving”.

Gorton’s

The USDA recommends at least two servings of fish per week because it may help prevent heart disease. I love all types of seafood. When it’s flavorful and easy to prepare, I’m even happier.  Gorton’s offers delicious seafood options that are 200 calories or less per serving including Skillet Crisp Tilapia, Simply Bake Tilapia or Shrimp Scampi. They’re so convenient and easy to prepare as a main entrée (paired with a fresh salad), or as part of a recipe or a substitution for a dish that typically calls for chicken or beef – like fish tacos. Keep them on hand for busy weeknights and you’ll have a balanced dinner ready in minutes.

Vita Coco Coconut Water

Of course eating more fruits and veggies is smart. But what about “drinking” them? Why not? Everyone loves smoothies, especially when you make them taste good. This spinach coconut pineapple smoothie is made with fruits, veggies, and hydrating Vita Coco coconut water. Vita CoCo coconut water contains only 45-60 calories/serving and has key electrolytes and nutrients like potassium (more than a banana!), magnesium, calcium, and vitamin C. To make the smoothie, just combine 1 cup coconut water, 2 cups spinach, 1/2 cup pineapple, 1/2 cup plain greek yogurt and a little ice. Blend, and enjoy!

Pirates Booty

This may be my husband’s favorite crunchy snack. Just please don’t tell him it’s baked and not fried. He has no idea. If you have never had Pirate’s Booty – check it out. It’s a great choice to have around at a party or add one of the single serve bags to your “lunchbox.” They’ve got great taste and crunch but, they’re baked, all-natural and have half the fat and fewer calories than regular fried chips. They’re also safe for people with common food allergies, like gluten, peanut and tree nuts.

What do you think? How do you get veggies, fruits, fish, and whole grains?

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Disclosure: I was compensated by brands mentioned above for my TV appearances, but I was not compensated for writing this blog post.

Make Your Own Granola – Chocolate Pecan, Vanilla Almond, Orange Maple

Most people love granola, but what you might not know is how easy AND inexpensive it is to make at home. These three recipes were shared with me by a client, and I couldn’t help but share them with all of you! They’re all packed with whole grain oats, nuts and dried fruit and pure maple syrup which provide fiber, heart healthy fat and natural sweetness. You’ll see how tweaking a few ingredients can create a totally different flavor. Give them a try, switch them up to make them your own, and let me know what you think!

Chocolate Pecan and Vanilla Almond Granola

Image reprinted with permission from http://aggieskitchen.com and http://www.healthyaperture.com

These first 2 flavors start with the same base, then split it in half to make 2 totally different flavors –chocolate pecan and vanilla almond! Both are great on their own or on top of some plain low fat greek yogurt.Ingredients:

• 3 TBS vanilla extract
• Pinch of salt
• 6 cups oatmeal
• 1 cup maple syrup
• 1 cup pecans
• 5 squares (60g) of dark chocolate
• 1 cup almonds
• 1 vanilla bean

Directions:

Preheat oven to 325 degrees and spray large cookie sheet lightly with cooking spray. Combine vanilla extract, salt, oatmeal and maple syrup in a large bowl. Split granola in ½ — into 1 batch add pecans and into the other batch add vanilla bean and almonds.

Stir to combine and pour out onto cookie sheet. Bake for 30 minutes or until dry. Add chocolate into the pecan version once it’s cooled.

 Nutrition Info per Serving (Serving size ½ cup):

• Chocolate pecan: Calories 303 | Fat 15g | Carbs 39g | Protein 6g
• Vanilla Almond: Calories 273 | Fat 11g | Carbs 37g | Protein 8g

Image reprinted with permission from http://www.chowvida.com and http://www.healthyaperture.com

Orange Maple Granola

For an orange-maple twist, try this version that uses fresh orange juice and zest, and substitutes some of the oats for dried fruit:

Ingredients:

• 1 Cup Dates
• 1/2 Cup Raisins
• 4 TBS Maple Syrup
• 1 tsp vanilla extract
• Pinch sea salt
• 3 tsp orange zest
• Juice of 1 freshly squeezed orange
• 1 Cup cashews, unsalted
• 1 Cup Sunflower Seeds, unsalted
• 1 Cup Almonds, unsalted
• 1 Cup walnut, unsalted
• 3 cups oats

Directions:

Preheat oven to 325 degrees and spray large cookie sheet lightly with cooking spray. Combine vanilla extract, salt, oatmeal, nuts, orange zest, orange juice and maple syrup in a large bowl. Stir to combine and pour out onto cookie sheet. Bake for 30 minutes or until dry. Add dried fruit.

Nutrition Info per Serving (Serving size ½ cup): Calories 290 | Fat 17g | Carbs 31g | Protein 8g

Let me know what you think!

What are some of your favorite granola combos??

Win a Free Copy of Dave Grotto’s New Book: The Best Things You Can Eat

Three lucky readers can win copies of Dave Grotto’s new book, The Best Things You Can Eat. His third book just came out in January and I could not be more supportive of his message of “food as medicine.”

Named One of the top five cookbooks of 2012” by Vegetarian Times magazine and One of the top 10 Vegan Cookbooks of the Year by VegNews magazine Is an orange or a guava the best source of vitamin C? Is farm-raised or wild salmon higher in omega 3 fats? If you’ve always wondered what foods to turn to when you need more fiber in your diet or which foods you can count on when you’ve got an upset stomach, The Best Things You Can Eat as the answers, and even a few surprises.

It’s easy to enter, just leave a comment below saying why you simply MUST have this book, and I’ll draw three winners at random on April 1st! (Hmmm… April Fools Day? Perfect! Because if you know Dave, you know he is a comedian and guaranteed to make you belly laugh!)

My Favorite “Nuggets” From the Book:

I think the quote on the cover says it all:

For everything from aches to zzzz, the definitive guide to the nutrition-packed foods that energize, heal and help you look great.

I’ve been a proponent of food as medicine for a while and prescribe to the idea that foods can heal. He offers a number of food lists to help with everything from controlling blood pressure and fighting cancer to everyday problems like bad breath. It’s extremely easy to read so anyone can benefit from the tips he shares.

He also gives his top foods in each category — his “food catergory superstars” as he calls them — which I think is a really great go-to for people trying to break through all the internet clutter.

How To Enter

Just leave a comment below telling me why you want Dave’s NEW book, and I’ll draw three winners at random on April 1st. And for other giveaways, as well as recipes, wellness tips and motivation, sign up for my monthly newsletter and “Like” my page on Facebook

Zesty Slow Cooker Sloppy Joes Recipe

In honor of the 2013 National Nutrition Month theme of “Eat Right, Your Way, Every Day,” I wanted to feature a recipe that balances taste and nutrition. Enter my wholesome sloppy joes bursting with flavor!

I originally created this recipe for Mazola, and it’s great as sloppy joes on a wheat bun, or on its own as a hearty chili (if you are bunless). Sloppy Joes might not be a dish you typically think of as “healthy” but in the spirit of “eating right, my way”, my version has lean meat, 6 colorful veggies, nutrient-rich beans, and spices that add flavor without added sodium.

To make it vegetarian either just omit the meat altogether, or substitute with soy crumbles. Have your older kids help in the kitchen by having them chop the vegetables, while younger kids can help measure the spices. Making dinner together helps you bond as a family, but it also helps introduce kids to cooking early which is a skill to last the rest of their lives.

Zesty Slow Cooker Sloppy Joes

Kid friendly, delicious and nutritious – this recipe provides a full serving of vegetables in every serving.  Black beans and  ground turkey provide fiber and lean protein.  Customize the heat level with the amount of chipotle pepper you choose to add!

Yield: 12 servings // Prep Time: 15 minutes // Slow Cooker Time: 4 hours (on High) or 8 hours (on LOW)

Ingredients:

• 3 tablespoons Mazola Corn Oil
• 3 cloves garlic, minced
• 1 medium onion, chopped
• 1 medium green bell pepper, chopped
• 1 cup shredded OR chopped carrots
• 1 cup mushrooms, sliced
• 1 cup frozen corn
• 2 cans (15 ounces each), no salt added tomato sauce
• 2 tablespoons no added salt tomato paste
• 1 teaspoon Spice Islands Ground Cumin
• 1 teaspoon Spice Islands Ground Mustard
• 1 tablespoon red wine vinegar
• 1 tablespoon molasses
• 1 tablespoon Worcestershire sauce
• To taste, Spice Islands Medium Grind Black Pepper
• 1/2 to 1 chipotle in adobo sauce (use 1/2 for mild, or 1 for spicy), optional
• 1 pound 98% lean ground turkey breast
• 1 can (15 ounces) black beans, rinsed and drained
• 12 whole wheat hamburger buns

Instructions

1. Heat oil in a large skillet over medium heat.  Add garlic, onion, bell pepper, carrots, mushrooms and corn.  Saute for 5 minutes until vegetables are slightly tender and onions are translucent.  Remove from heat and set aside.
2. Stir together tomato sauce, tomato paste, cumin, mustard, vinegar, molasses, Worcestershire sauce, black pepper and chipotle if desired, in a large bowl.
3. Add ground turkey to slow cooker, breaking up into smaller pieces with a large spoon or spatula.  Add sauteed vegetables, tomato mixture and black beans; stir to combine.
4. Cover and cook 4 hours on HIGH or 8 hours on LOW.
5. To serve, scoop a 1/2 cup portion on to a sliced bun.

What are some of your favorite slow cooker recipes????

Leave a comment below to share your favorite go-to slow cooker recipes. Maybe I’ll feature it in my newsletter next month! Don’t forget to “like” my page on Facebook, and “follow” me on Twitter and Pinterest to get other great recipe and wellness ideas.

New Video: Benefits of SoyFoods for Active Adults

Last summer I had a blast creating a series of four videos with the Soyfoods Association of North America.  The series highlights benefits of soyfoods for people of all ages and activity levels.

I’m excited to announce that the third video in the series has launched, titled “The Benefits of Soyfoods for Active Adults” — check out the video below:

Other Videos In the Series:

You can watch the other videos that have launched below. Stay posted for the final video which launches later this year!

The Benefits of Soyfoods at Every Stage of Life (Video Series Introduction)

The Benefits of Soyfoods for Elite Athletes

The Benefits of Soyfoods for Energetic Kids

How Do You Incorporate Soy Into Your Healthy Eating Plan?

Leave a comment below and let me know how you like to enjoy soyfoods in your everyday life. Share a recipe or two!

“Eat Right, Your Way” for National Nutrition Month

March is National Nutrition Month and this year’s theme is “Eat Right, Your Way, Everyday”. The whole idea behind it is that there’s no single perfect way to eat. I could not agree more with this philosophy.

You can blend your taste preferences and nutrition. No matter what you’re trying to do to improve your eating habits, focus on adding in quality, nutrient-rich foods whenever you can and don’t worry about always hitting the “nutritional bulls-eye”.

Get Kickin’ in the Kitchen!

Have fun experimenting with food. Try out a new recipe. If you already like to cook, give yourself a real food challenge. Even if you don’t like to cook, you can get help from the grocery store and “assemble” nutritious foods into a delicious meal. You can’t go wrong with a very simple recipe. Check out some of my faves on Pinterest.

Earlier this week I was on “Let’s Talk Live DC” spreading the word about “eating right your way”, and shared a few tips about how to match up personal preferences with nutrition. You can watch the whole video here, and check out a few of the highlights below:

For “Meat Lovers” and Comfort Food Lovers: BBQ Lamb Sliders

Surprise them with a memorable meal! Lamb is lean and a nutrient-rich choice, with only 175 calories in a 3 ounce portion, and is provides vitamins and minerals like iron and B12. Slow cooker BBQ lamb sliders are perfectly portion-controlled, and they even have vegetables AND fruit (dried plums) cooked right in the sauce. Lamb is easy to cook, treat it just like beef or chicken. The sliders I made used lamb shoulder, but you could also use ground lamb if you like. For this recipe and many others delicious lamb recipes, you can visit www.leanonlamb.com.

For Folks With a Neverending “Sweet Tooth”

Colorful fruits like blueberries are nutritious and naturally sweet. A one cup portion only has around 80 calories. Plus all you need is a quick rinse and they’re ready to go — no peeling, no slicing, and no pitting needed! Most people think of them for adding to cereal and yogurt, but they’re also delicious in salads and baked goods too. You can find the recipes for this blueberry wheat berry salad, blueberry breakfast “cake”, and more at www.littlebluedynamos.com.

For Moms Who Need to Please a Crowd in a Hurry

For moms who need to please the whole family but don’t have time to be a short-order cook Quaker Perfect Portions are a great option. It comes in a resealable package so you can make as much or as little as you need. It’s wholesome, and it’s customizable! Perfect portions has no added sugar, so you can sweeten it your way and customize it with your favorite nutritious toppings. I made the Maple flavor with honey and raisins, and for the Cinnamon flavor I added fresh blueberries and sliced almonds.

For the “Texture” Cravers

If you crave foods with “crunch factor” then try to look for foods that also give you a nutritional “bang”. KIND snacks are one of my favorites because they deliver on taste AND nutrition. You can actually pronounce everything in them! Their Nuts and Spices bars are flavored with spices like cinnamon and ginger, so they’re full of flavor with 5 grams of added sugar (or less) per bar. Their Healthy Grains are “snack clusters” made with a blend of 100% whole grains like amaranth, quinoa, and buckwheat and “superfoods” like walnuts, chia seeds and flax. They’re delicious on their own or as a topping for greek yogurt or milk.

Savor the Real “Craving”

There’s no one “perfect” way to eat, and let’s be honest, sometimes you just want the “real thing”. For those moments when you want to have your cake and eat it too, then pick something really delicious that you’ll really enjoy, and remember a few key things:

1. Keep your portion in check — stick with something that’s the size of the palm of your hand.
2. Pick a good time to eat it, and think about if you want to share it with someone special.
3. Enjoy your treat slowly, mindfully, and with pleasure. This is how you avoid the guilt!

Why I Support “Imperfect” Eating

Perfection is a subjective (personal perspective, feelings, beliefs, desires or discovery, as opposed to those made from an independent, objective, point of view.) We need less  judgements about food. We don’t feel guilty for breathing, even though we need air to live. So why feel guilty about eating? Seeking perfection can have you avoiding and missing out on a satisfying food experience. Our health is a collection of choices (and genetics) over a long time. A simple choice does not define our overall self-care.

Maybe the more important question is why you’re eating something. Overeating foods on a regular basis to regulate your mood and cope with feelings is not normal, but there is help for that habit, which is not about the food. You are not “addicted” to food. It’s the “process” that is the problem. Having a piece of cake on someone’s birthday (yes, with sugar and fat) is a normal part of life for most people. To each his own if you don’t like cake and don’t want to eat it. But those of us who do are not less healthy than you!

It’s simply unfounded that “fat is gonna kill you” or “sugar is gonna kill you” — in unlimited amounts ANYTHING can kill you, even the delicious sunlight or water for that matter. My best tip I can offer is be careful of what you read. If it sounds alarmist or too “crazy” to be true, it probably is.

How Will You “Eat Your Way” This Month, and Beyond?

Leave a comment below and share how you think you can incorporate “eating your way” into your daily habits.

Disclosure: I worked with Tri-lamb Group, US Blueberries, Quaker, and KIND snacks on the TV appearance, but did not receive compensation for writing this blog.

Celebrate Heart Month With These Tasty Tips

Earlier this week I was on Let’s Talk Live in DC and WBAL in Baltimore sharing some easy and delicious ways you can eat your way to a healthy heart. No matter what time of day — breakfast, lunch, dinner or snacks — I shared foods that will keep your heart and belly happy all day long. You can watch both videos below, but check out below for a few highlights too.

Tip #1: Go for Oats

 Research has shown that consuming 3g/day of oat soluble fiber – as part of a diet low in saturated fat and cholesterol – may help reduce the risk of heart disease. “Perfect Portions” is a fabulous new instant oatmeal product from Quaker and comes in a re-sealable package.  You can make as much or little as you like. Plus, it’s customizable and has no added sugar, so you can sweeten it your own way and choose the toppings you like. I especially love the cinnamon flavor with blueberries and almonds. It comes in Maple flavor too. It tastes delicious and it’s ready in minutes — what more can you ask for!

Tip #2 Makeover Your Meals

A typical restaurant lasagna might taste really good, but it has over a days worth of salt and 125% saturated fat! Two things we try and keep low for heart health. You can do better at home by taking another look at your cooking oil. Mazola corn oil has unstaturated fats, and plant sterols, which are one of the most effective nutrients at naturally lowering cholesterol by blocking “bad” LDL cholesterol from being absorbed.

This warm tomato and kale pasta , from Mazola’s Facebook page, is a heart healthy alternative to many pasta dishes, like lasagna. It’s lightened up by sautéing kale, tomatoes, and onions with Mazola, uses spices like chili powder and red pepper flakes instead of salt, and is combined with hot whole-wheat pasta. Mazola also makes a great light marinade. I combined it with reduced sodium soy sauce, ginger, and rice wine vinegar. Coat veggies and marinate for about 15 minutes, then stir-fry. A perfect side dish in just 10 minutes!

Tip #3: Snack “Heart Smart”

For a smart-heart snack, check the label and avoid  sodium and “bad fats” like saturated  and trans fats. You can still enjoy crunchy snacks, just make wise choices. Two great snack options are Wonderful Pistachios and veggies with creamy yogurt dip.

Almost 90% of the fat in Wonderful Pistachios is “good” unsaturated, making them a better snack choice than fried snacks like potato chips. They provide 8% of the Daily Value of potassium, which is more than other popular snack nuts like almonds, cashews, pecans and walnuts. And, they have more than 10 different antioxidants. Lightly salted and no salt pistachios earn the American Heart Association’s certified heart-check.

Sour cream based dips can be high in saturated fat, but I love swapping fat free Greek yogurt to snack on with colorful, crunchy veggies. Just add a few fresh/dried herbs and you have a delicious dip. You can even combine with hummus or guacamole for a tangy flavor twist.

Tip #4 – Power Up Your Potassium

Most people don’t know the power of potassium in heart health. Potassium plays a crucial role in making your heart beat (kinda important!).

A great way to add an extra punch of potassium into your day is with Vita Coco coconut water. It is chock full of key electrolytes such as potassium, magnesium, and calcium, and contains more potassium per serving than a banana! (515mg/45 calories vs 450mg/110 calories). At only 45-60 calories per serving, it’s nutrient rich, yet calorie poor, so you are getting more of a bang for your nutritional buck with what you’re drinking.

Other sources of potassium include potatoes – so try a baked potato with black beans paired with a salad for a quick weeknight dinner option.

How Do You Keep Your Heart Healthy?

I love to get new tips for heart-healthy meals and snacks — share one of your favorites with my by leaving a comment below.

Disclosure: I was compensated by Quaker Oats, Mazola, Wonderful Pistachios and Vita Coco for my TV appearance but was not compensated for writing this blog.

Would You Take Your Valentine to a “Dirt” Dinner?

It’s Valentine’s Day and millions of people everywhere will be celebrating by taking their Sig-Os out for a delicious dinner. But what if you were surprised with a dinner full of dirt? Sounds ridiculous, right? That’s exactly what I thought when Yahoo contacted me a few weeks ago and asked me to comment on an upscale restaurant with “dirt” on the menu.

PROTOLEAF: Salad with dirt dressing

Yahoo! Shine ask me to share my thoughts on this unique new ingredient that’s appearing in a French restaurant in Toyko! Salad with dirt dressing and dirt risotto with sauteed sea bass are among the dishes offered at the eatery, named Ne Quittez Pas (translates to ‘Please don’t leave’).

Of course, before I had real information on exactly what they were doing, I was thinking “why would anyone do this?” Once I got past that, I thought “ew – what about contaminants?”. Then the rational thinking kicked in that eating fresh plants that grow from the dirt have the vitamins and minerals you need without actually eating dirt. I’m all for adventure – and dirt. But I’ll take mine on the trail running in the mud!

Of course it also turns out the dinner is pricey because this special dirt is so “rare”. I don’t care. I’m not biting. You can read the full article here to find out more about the dishes they’ve created that include the dirt (called Kuro Tsuchi) and what I have to say about it.

What do you think about cooking with dirt? Would you eat it???

A “Nutrition Prescription” For Fighting Cold and Flu

Medicine isn’t the only way to fight off cold and flu. Food can be your medicine too. I was on Let’s Talk Live recently sharing a nutrition prescription to help you stay healthy. Below are some highlights from the segment.

There are basically two big tricks to beating winter “bugs”: reducing inflammation and boosting immunity.  So whether you’re trying to prevent sickness or recover ASAP, all the foods I mention below will help you.

Spicy Lamb Korma

I created this recipe for www.leanonlamb.com – it’s a spicy lamb korma that you make in the slow cooker. Lamb is nutrient rich, and packed with ingredients that support immunity and fight inflammation. Even though this looks rich, it’s good for you. On average lamb is lean and has only 175 calories per 3 oz portion and this entire dish has about 300 calories. You’ll be able to find the recipe soon on www.leanonlamb.com.  What makes this dish so healthy?

• It’s an excellent source of protein, which is the key macronutrient for a healthy immune system. The protein you eat can literally become the immunity cells that fight viruses and bacteria that could make you sick.
• Lamb also has vitamin B12, iron, and zinc – all vitamins and minerals that play a role in supporting immunity.
• I’ve included 7 different vegetables in this recipe: onions, carrots, tomato, cauliflower, green beans, broccoli and  peppers which are full of powerful antioxidants and vitamins A and C, which support immune defense.
• It’s full of spices including turmeric, garam masala, cumin and coriander, which have anti-inflammatory properties. Turmeric is  a very powerful anti-bacterial and anti-viral agent. In fact, in holistic medicine turmeric tea is usually “prescribed” at the onset of a cold or flu or preventatively.

Choose low sugar foods for snacks

Sugar is pro-inflammatory. So if you are already sick, your body creates “inflammation” to help you heal. You want anti-inflammatory foods to help reduce inflammation. The typical American gets 3.5 times more sugar than what’s recommended. Rather than reach for a sugary cereal bar or granola bar, which can have a half a day’s worth of sugar, choose some of these low-sugar snacks:

• Hard-boiled eggs – they’re packed with protein and selenium which promote a healthy immune system.
• Seeds and Nuts — All are great for your health. I featured pistachios, which offer 30 different nutrients, including vitamins, minerals, antioxidants and vitamin B6, which helps active that immune system. They’re also a good source of healthy monounsaturated and polyunsaturated fats that support your GI tract — your body’s most important barrier to “invaders”.
• Oatmeal with fruit like blueberries or raisins — oatmeal is a whole grain which also contain antioxidants that help keep our cells healthy. Raisins give a natural sweetness as well as antioxidants, vitamins and minerals.

Eat Fermented Foods for a Healthy “gut”

Fermentation is a way of preserving foods since ancient times. What we discovered is that fermented foods contain beneficial bacteria that help restore and balance healthy bacteria that live in our digestive tract – so you can better fight off potentially harmful viruses and bacteria that can make you sick. Here are a few fermented foods you can try:

• Kefir – this comes from dairy. Think of it like a drinkable yogurt. It’s full of good bacteria and when you digest it, they’re going to land in your intestines and strengthen your immunity.
• Pickles, sauerkraut, and olives are all fermented and easy to find in most grocery stores. Even condiments like soy sauce and vinegar are fermented foods.
• Speaking of soy sauce – another recipe I created for www.leanonlamb.com is a wasabi ginger lamb chops with Asian vegetables. The recipe will be available on the website soon. Both the chops and the veggies have ingredients that support a healthy “gut”.  Plus we have the healthy protein and vitamins of the lamb and vegetables. Since the lamb loin chops are typically around 4 oz. helping to take the “guesswork” out of portion control for weight management.

Reduce stress and get your sleep.

Lack of sleep and stress suppress the immune system. Even if you think you can function on 5 hours or less of sleep, your immune system can’t. Here are a few ways you can get more sleep:

• Avoid caffeine too late in the day, especially if you are using it for “energy” from a bad night’s sleep.
• Unwind earlier in the day so you can get your ZZZZZ’s – try a hot bath with lavender oil which is “calming”
• Turn “off” the screens from ipad, iphone, laptop the white delays melatonin release your natural sleep and you are up longer.

Do you have any tips you can share to keep your immune system in tip-top shape this flu season?

Disclosure: I was compensated by Tri-lamb group for creating the recipes and appearing on TV, but not for writing this post.

Healthier Superbowl Party Food and Snacks

I was so honored to be included as one of the nutrition experts the Huffington Post reached out to in order to find out what to eat for a healthy superbowl party. To keep everyone happy — meat eaters and vegetarians alike — I recommended a bunch of great snacks:

• Lamb sliders — nutrient-rich, full of protein and a little unexpected!
• Shrimp cocktail — packed with protein and heart healthy fats
• Veggie platter with yogurt and herb dip
• Healthy dips like salsa, guacamole or black beans
• Heart-healthy nuts like pistachios — one serving is a whopping 49 kernals!
• Whole grain chips — pick one made with a few simple ingredients

You can read the whole article here for all my superbowl snack picks, and tips from other nutrition experts too. What are some of your favorite healthy superbowl bites???