Thanksgiving Countdown

IT’S ALL ABOUT THE FOOD November 2010 Chew Your Rope Eat Well, Lose Weight, Be Healthy

THANKSGIVING COUNTDOWN! Only four days until Thanksgiving! For some of you that means an endless list of to do’s, menu planning and food preparation before all the relatives arrive. For others it means preparing a few dishes and going to the relatives and enjoying an entertaining day with family. I have experienced both. For most of my kids’ childhood we traveled to New Jersey to be with relatives. My sister-in-law would cook for about 30 people. We would all bring food. The eating and drinking would last for hours. I usually positioned myself at the sink, ready to wash any dish that came my way. I loved to help and hated to sit still. One year we hosted the holiday. We had 19 people at our house for dinner. Okay, it's not all that many people but those same 19 people stayed for three days! It ended up being a heck of a lot of fun but out of those 19 people, four of us were women and two of those women were under the age of 8. As most of you have guessed by now, I am an organizational freak and always have to make food that I have never made before, in a quantity that would feed the state of Rhode Island and it all has to be home-made from scratch. Before I chewed my rope of this insanity, those foods had to be made of the best quality, mostly unhealthy ingredients possible. Okay, so not all the ingredients were bad to start out with but once you add enough butter, cream and sugar everything becomes unhealthy. No skimping. I was always on a mission to impress. So I made my list of to do’s organized by day, my grocery list and set out to make the best food ever created in modern history. All this food came with a price tag that put my monthly mortgage payment to shame. I took the three days before Thanksgiving off from work, bought my groceries on the weekend before so by Monday I was ready to start cooking. I baked everything that could be made ahead of time and these items were either frozen or stored. I made tons of muffins, coffee cakes, cookies, scones, pies and cakes. I felt terrible because I broke down and bought the bagels. Oh the shame of it all! I brined a monster turkey in a huge bucket, organized all the ingredients for the dinner, prepared appetizers, organized the cocktail supplies and made sure that any condiment that anyone could possibly want I would have and in abundance. I would not run out of anything. As Thursday approached my two refrigerator/freezers were filled, as was my pantry, utility room, parts of my garage and basement. My house looked like a gourmet Sam’s Club. By Wednesday night I was ready for their arrival. Chili was simmering on the stove and the cornbread and condiments were ready. I must admit I was a little tired, my back was killing me and I was a bit crabby but I was psyched for the festivities to begin. Some family arrived that night, some the next day, but by lunch on Thanksgiving Day we were 19 strong. The kids played outside or downstairs in the game room and the men watch football, ate and discussed the stuff that men will discuss, and my sister-in-law and I prepared enough food to feed an army. I have to tell you, 14 guys can really put a hurting on that much food. Everyone had a great time, I was happy with the food and we never ran out of anything (for the next 6 months). It was great and when they went home on Saturday I was exhausted, about 10 pounds heavier (you have to taste everything you serve, right?) and needed physical therapy. The point of all of this is, don’t drive yourself crazy. When families get together it is the conversation, the stories of old, the laughter and lively energy that makes it all a joy. Everyone would have been just as happy if I had made burgers and fries. (Well maybe not as happy…so I tell myself) So make your list and cook what you love and enjoy the people. Do your best to eat healthy food this holiday season. We gain an average of 5 pounds at this time of year and in most cases that weight never comes off.  Choose to eat healthy delicious foods that you enjoy and will make you feel good come November 26. Our memories are tied to the taste and smells of food. Please send me an email sharing your favorite Thanksgiving traditions, foods or family stories. Food is the center of our lives. Remember good health is as close as your next meal. Make it natural and organic - you are worth it. Happy Thanksgiving to you and your family! Quote of the Month "Every time you smile at someone, it is an action of love, a gift to that person, a beautiful thing." ~Mother Teresa   Chew Your Rope Change Your Life! Sign up today for your FREE Health Consultation. I would love to support you with improving your health. Learn how to reduce your weight, blood pressure, cholesterol, diabetes risk and increase your energy. Get control of digestive issues and allergies. Flexible appointments are available. Contact me at: Mindy@ChewYour Rope.com or 203-210-7462. I look forward to hearing from you Take Me To ChewYourRope.com We are talking food.... Join the conversation and visit the "Chew Your Rope - It's All About The Food"  facebook page and let me know what you love to eat.  Share your favorite recipes and ask questions.  We all love food.  I want to hear about it.

Home Cooking

IT’S ALL ABOUT THE FOOD November 2010 Chew Your Rope Eat Well, Lose Weight, Be Healthy

HOME COOKING All I have to do is mention that I am a personal chef who is passionate about food and 9 times out of 10 I get an enthusiastic response followed by a food story.  I met a man at Mrs Green's in Fairfield, CT that loves to cook.  He told me about all the delicious foods that he prepares for his wife.  He told me about the spices he adds and the techniques he uses that produced the most wonderful food.  He told me with pride and joy in his voice how much his wife loves his cooking.  My husband and I became friends with a couple from Vermont a few years ago.  When we get together we spend much of that time talking about restaurants, dinner parties and food.  They are wonderful cooks and love to talk about the things that they have made.  We love to listen.  I recently met a gentleman that loves to cook with his daughter.  They have been testing out raw recipes and are enjoying the interesting way those types of foods are created.  I love to watch people get excited about what they are making and eating.  Preparation of meals for friends and family has such a deep meaning and goes a long way in showing those we love how much we care. We eat differently when we are feeding ourselves and our family than we do when we eat out.  Restaurant food has lots of extra salt and flavorings and the portions are too big.  Many people want to get their money's worth so eat meals that are calorically and portion-size are meant for two. I hear it time and again - people just don’t have the time to plan, shop and cook at home. The process of learning how to plan meals, shop and cook is not difficult.  Meal preparation does not have to take two or three hours out of your day.  Simple, tasty and nutritious meals just take a little planning, some practice and the desire to show yourself and your family how much you care about their health.  Unless you cook for a living the process may seem daunting but with a little preparation and a plan you can be preparing delicious meals with minimal effort. So where do you start?  I would choose two or three cookbooks that have recipes for food that you and your family like to eat.  Simple recipes are better.  Save those complex, rich recipes for the weekend, if you're so inclined. I religiously refer to about 6 cookbooks. (I have a lot.)  One that is focused on greens, one on grains, another on soups and stews, a couple of raw foods cookbooks and one that focuses on healthy desserts.  Once a week I go through these books to see what is appealing to me, what is in season and what my schedule looks like for the next week.   This process helps me to figure out what I want to plan on cooking.  I like soups and stews because I can cook once and eat two or three times.  My husband works out of town a few days a week so he likes to take lunches with him.  Soups and stews work great for this purpose.  I look for a few quick entrees, like salmon, chicken or beef that can be grilled or baked.  Then I look for 6 or 7 side dishes that I can choose from during the week based on what we are in the mood to eat.  Once I have decided on the recipes I go to the master shopping list that I have created on my computer and start plugging in what I need to purchase at the grocery store.  There are inexpensive programs that can also do this for you.  They have recipes that are already loaded or you can enter in your favorites and they will generate shopping lists.  This list is organized by department to facilitate a shorter shopping trip. Once I get to the store I am very good at sticking to my list.  Occasionally I will get sidetracked by a veggie that catches my eye but otherwise I stay on track.  The object being to save time and money. My younger son and I used to make bets on how fast we could grocery shop.  This made the trip fun as we raced the clock through the store.  I occasionally got run over by the cart.  He was fast. Once all the food is home in my refrigerator I then schedule the meals I will make on what days, based on the time available.   I don’t leave much to chance as I find that not being prepared costs money and calories. Many times in the colder weather I will prepare all the soups and stews on the weekend and store for future meals.  This makes dinner easy on those nights that you experience unexpected delays in your day.  I post my menus on the frig so that I know what needs to be taken out of the freezer to defrost by dinner.  It also addresses that constant question I used to get from my two sons – “What’s for dinner?”  My replies weren’t always patient, probably because they were asking at 6:30 in the morning. If you have kids that like to cook or just like to comment on the food, have them get involved.  Hand them a cookbook and let them pick out a recipe that they would like to help prepare.  Once you have a few weeks of menus with recipes that your family has enjoyed and are easy to prepare you can rotate those menus, substituting new meals for variety. Choosing and cooking well-balanced meals is easy once you get started.  Choose a palette of colors from your fruits and vegetables.  Eat whole grains.  Choose meat, if that is part of your diet, that is fresh, organic and in portions that are no bigger than the palm of your hand, per person.  I even plan for snacking.  I know that I get hungry every afternoon around 4, so I plan a few healthy snacks like nuts or fruit to take care of those times.  This takes care of emotional binge eating. Most importantly remember that if there is an intimate relationship between you and the person that prepares your food, that food has a much deeper effect than the food you get at a restaurant.  It has been infused with love, caring and the cook’s time.  Those extra factors go a long way to creating a happier, healthier you. In the next newsletter I will talk about simple healthy cooking.  I would love to hear from you about what you like to cook and how you handle the planning and shopping phases of meal preparation. Chew Your Rope Change Your Life! Sign up today for your FREE Health History Consultation. Learn more about my 6 month program.  I would love to support you with improving your health. Learn how to reduce your weight, blood pressure, cholesterol, diabetes risk and increase your energy. Get control of digestive issues and allergies. Flexible appointments are available. Contact me at: Mindy@ChewYour Rope.com or 203-210-7462. I look forward to hearing from you Take Me To ChewYourRope.com

Curried Hot Pot 1 1/2 pounds beef roast 2 teaspoons olive oil 2 medium onions, sliced 1 medium apple, peeled and cubed 1 teaspoon curry powder 2 tomatoes ( can used 1 can of diced tomatoes - drained), chopped 1/4 cup raisins 1 tablespoon flour 1 can beef broth 2 teaspoons salt 1/4 teaspoon pepper 1 tablespoon brown sugar parsley rice 1.    Cut chuck lengthwise into 1 1/2 strips and crosswise into thin slices.  Brown in hot oil. 2.    Add onions, apple and curry and saute. 3.    Stir in the raisins, flour, beef broth, salt, pepper and brown sugar. 4.    Bring to a boil and simmer, covered for 40 minutes or until the meat is tender. 5.    Serve over rice, garnish with parsley.  Add a salad for the perfect meal. Portion Size, Then Vs. Now By: Liz Monte Over the past few decades, portion sizes of everything from muffins to sandwiches have grown considerably. Unfortunately, America’s waistbands have reacted accordingly. In the 1970s, around 47 percent of Americans were overweight or obese; now 66 percent of us are. In addition, the number of just obese people has doubled, from 15 percent of our population to 30 percent. While increased sizes haven’t been the sole contributor to our obesity epidemic, large quantities of cheap food have distorted our perceptions of what a typical meal is supposed to look like. Two Slices of Pizza       Twenty years ago       500 calories Today                             850 calories Those extra 350 calories, if eaten a two times a month, would put on two extra pounds a year, or forty pounds in the next two decades. Cup of Coffee Twenty years ago with milk and sugar 8 oz  -  45 calories Today Grande café mocha with whip, 2% milk 16 oz -  330 calories                                                      When our parents ordered a coffee two decades ago, they weren’t given as many size options—a standard cup of joe was eight ounces, the size of a small coffee cup. Nowadays, most of us feel like we don’t get our money’s worth unless the cup is at least twelve ounces; it’s not unusual to see thirty-two ounce coffee cups, four times the size they used to be. When made into a mocha, the morning coffee has as many calories as a full meal. Bagel   Twenty Years Ago                                   Today—Noah’s Plain Bagel 3-inch diameter                                         5-6-inch diameter 140 calories                                              350 calories Because portions are now so large, it’s hard to understand what a “serving size” is supposed to be. Today’s bagel counts for three servings of bread, but many of us would consider it one serving. Larger sizes at restaurants have also contributed to larger sizes when eating at home. A study comparing eating habits today with twenty years ago found that participants poured themselves about 20 percent more cornflakes and 30 percent more milk than twenty years ago. Cheeseburgers Twenty years ago   333 calories                           Today’s Burger       590 calories  According to a 2007 paper published in the Journal of Public Health Policy, portion sizes offered by fast food chains are two to five times larger than when first introduced. When McDonald’s first started in 1955, its only hamburger weighed around 1.6 ounces; now, the largest hamburger patty weighs 8 ounces, an increase of 500 percent. And while a Big Mac used to be considered big, it’s on the smaller side of many burger options. At Burger King, you can get the Triple Whopper; at Ruby Tuesday’s there’s the Colossal Burger; and Carl’s Junior has the Western Bacon Six Dollar Burger. Soda Original 8-ounce bottle   97 calories 12 ounce can               145 calories   20-ounce bottle           242 calories While the 12-ounce can used to be the most common soda option, many stores now carry only the 20-ounce plastic bottle, which contains 2.5 servings of soda. When presented with these larger sizes, humans have a hard time regulating our intake or figuring out what a serving size is supposed to be. A 2004 study, published in Appetite, gave people potato chips packaged in bags that looked the same, but increased in size. As package size increased, so did consumption; subjects ate up to 37 percent more with the bigger bags. Furthermore, when they ate dinner later that day, they did not reduce their food consumption to compensate for increased snack calories—a recipe for weight gain. Plates It’s not just food portions that have increased; plate, bowl, and cup sizes have as well. In the early 1990s, the standard size of a dinner plate increased from 10 to 12 inches; cup and bowl sizes also increased. Larger eating containers can influence how much people eat. A study published in the American Journal of Preventive Medicine found that when people were given larger bowls and spoons they served themselves larger portions of ice cream and tended to eat the whole portion. We Americans love to get the most bang for our buck. When confronted with a 32-ounce drink for 99 cents versus a 44-ounce drink for ten cents more, the decision is easy. You’d have to be a sucker not to go big. But our ability to get the most out of our dollar doesn’t always serve us well. Value pricing, which gets us a lot more food or drink for just a little increase in price, makes sense from an economic standpoint, but is sabotage from a health standpoint. A study published in the Journal of the American Medical Association found that Americans consume around 10 percent more calories than they did in the 1970s. Given no change in physical activity, this equates to around 200 extra calories per day, or 20 pounds a year. What is normal? Increased portion sizes give us more calories, encourage us to eat more, distort perceptions of appropriate food quantities, and along with sedentary lifestyles, have contributed to our national bulge. Unless you’re trying to gain weight, it might help to reacquaint yourself with serving sizes. The NHLBI tells us that a serving of meat should be the size of a deck of cards while one pancake should be the size of a CD. It’s unlikely that we’ll see a scaling down of food to these sizes anytime soon, so perhaps we should all become familiar with another image: the doggy bag.   Quote of the Month Success is to be measured not so much by the position that one has reached in life as by the obstacles which he has overcome. -Booker T. Washington We are talking food.... Join the excitement and visit the "Chew Your Rope - It's All About The Food"  facebook page and let us know what you love to eat.  Share your favorite recipes and ask questions.  We all love food.  I want to hear about it.

The Power of Protein

IT’S ALL ABOUT THE FOOD OCTOBER 2010 Chew Your Rope Eat Well, Lose Weight, Be Healthy
THE POWER OF PROTEIN Protein is a food which is  made up of amino acids.  Amino acids are the building blocks for the body’s major parts and are crucial to its minute-by-minute regulation and maintenance.  Your body makes its own supply of amino acids but also needs to get some from the food that you eat. Today the majority of Americans eat too much protein    When we eat too much protein we have low energy, constipation, dehydration, lethargy, a heavy feeling, weight gain, the body becomes over acidic, kidney function declines due to increased pressure to filter toxins and waste.  We may also develop foul body odor, halitosis and calcium loss to compensate for the acidic status of the body. If we are eating too little protein we experience sugar and sweet cravings, feel spacey and jittery, fatigue, weight loss, loss of healthy color.  Other symptoms of low protein intake are weakness, anemia, skin inflammation and in severe cases the development of a pot belly. Because we are all different, protein requirements vary from person to person. The only way to know what is best for you is to experiment with your protein intake, try different sources and take notice of the impact on your health. Most people feel lighter and clearer and notice a decrease in physical symptoms when they reduce animal protein in their diet.  Animal foods are rich in fats and cholesterol.  Disorders such as heart disease, cancer, obesity and high blood pressure can all be linked to an excess of animal protein. One must also consider the other issues when selecting a protein.  Animal welfare, genetic engineering, bovine growth hormone, antibiotics, environment, poor quality, taste, difficulty in digestion and even spirituality issues are just a few of the factors that can determine what choices you make. You may want to consider the following protein options.. Vegan Sources of Protein are: Grains: A staple all over the world.  By increasing grains we reduce cravings.  Eat only whole grains and watch out for wheat.  Many people are allergic to wheat and don’t know it. Beans:  Contain a more complete set of amino acids than other plant foods.  To make them easier to digest soak them overnight, add spices and vinegar. Soy:  This is the most difficult bean to digest.  Be careful as today’s soy is one of the most genetically engineered crops so it is always important to buy organic.  Consumption of processed soy products are not a good idea. Nuts:  Generally considered a fat not a protein.  Great for people that want to gain weight.  Peanuts, which actually are legumes, are higher in protein than any other nuts. Protein Bars:  Some are much better than others.  Be careful of chemicals and unnatural sweeteners.  These are not meal replacers. Protein Powders:  These are not recommended in large amounts. Eat whole, natural foods as much as possible. Leafy Greens:  Many leafy greens contain some protein.  These vegetables are associated with longevity.  They contain high levels of antioxidants and have  anti-inflammatory and anti-cancer properties. If your body requires animal protein consider these points when making your purchases: Whatever type of meat you buy, go for the very best quality you can afford.  It's better to have a smaller amount of good meat than a large serving of a meat that has been factory farmed and processed. Animals raised organically are less likely to be intensively reared, and will have been treated humanely. The meat is less likely to contain chemicals from pesticides, and will sometimes have been fed on grass rather than grain, which makes for a higher proportion of healthier omega-3 fats in the meat. Avoid cheap processed meats like burgers and sausages, or made-up dishes like lasagnas and shepherd's pie. Often the meat content is very low, and the food has been bulked out with fat, rusk or other filling agents. Check the ingredients list and shun anything that has a long list of additives. Buy burgers or sausages from a reputable butcher, preferably organic, and check the meat content. It's always better to buy fresh, unprocessed meat and make your own dishes - cook big batches and store some in the freezer if you're short of time. Remember, science wants us to believe that a protein is a protein, whether it is from beans, chicken or beef.  Each protein type affects us differently.  Pay close attention and feel the differences each type of protein has on your body and decide what is best for you. Chew Your Rope Change Your Life! Sign up today for your FREE Health History Consultation. Learn more about my 6 month program.  I would love to support you with improving your health. Learn how to reduce your weight, blood pressure, cholesterol, diabetes risk and increase your energy. Get control of digestive issues and allergies. Flexible appointments are available. Contact me at: Mindy@ChewYour Rope.com or 203-210-7462. I look forward to hearing from you Take Me To ChewYourRope.com	Lentil Sambar 1 cup dried lentils 3 cups water 1 onion 1 small head of cauliflower 2 sweet potatoes 1 red bell pepper 2 teaspoons olive oil 1 teaspoon mustard seeds 1/2 teaspoon fenugreek seeds 1 teaspoon of cumin 1 teaspoon of tumeric 1 teaspoon ground coriander 1 teaspoon of cinnamon 1/4 teaspoon of cayenne 1 mild chile, seeds removed and chopped 1 Tablespoon of Tamarind concentrate,     dissolved in 1 cup of hot water 1 teaspoon salt 2 to 3 tablespoons of cilantro cooked brown basmati rice Mango Peach Chutney goats milk yogurt Rinse lentils and place them in a pan with the 3 cups of water, and bring to a boil.  Reduce the heat, cover, and simmer for 45-60 minutes, until tender.  Stir occasionally, adding more water if needed. Chop the onions, cauliflower, sweet potatoes and bell peppers into bite-size pieces and set aside.  Warm the oil in a pot and saute the mustard, fenugreek and cumin seeds on medium heat, covering the pot and shaking it occasionally to prevent burning.  When the mustard seeds begin to pop, stir in the turmeric, coriander, cinnamon, cayenne and chopped chili and saute for another 2 minutes, stirring constantly. Stir in the tamarind liquid, then add the onions, cauliflower, sweet potatoes and salt and combine.  Cover and simmer for 10 minutes.  Add the bell peppers, cover and continue to cook until all of the vegetables are tender, about 5 minutes. Drain the cooked lentils and stir them into the vegetable mixture.  Reheat if necessary, then stir in the cilantro. Ladle over basmati rice and serve with Mango Peach Chutney and a generous dollop of yogurt, if desired. Mango Chutney 1 large mango, peeled and chopped 2 cups of frozen peaches chopped 1/2 cup of unsweetened apple juice 1/2 cup of cider vinegar 1/4 cup agave or honey 1 medium onion chopped 1 small chile, seeds removed and chopped 2 teaspoons ground cardamom 1/2 teaspoon ground cinnamon 1/4 teaspoon of salt. Combine all the ingredients in a saucepan and bring to a boil.  Reduce heat and simmer gently, uncovered for about 45 minutes, stirring occasionally, until thick and translucent.  Cool before serving.  This chutney will keep for several weeks in the frig in a tightly covered container. The World Rethinking the Meat-Guzzler Global demand for meat has multiplied in recent years, encouraged by growing affluence and nourished by the proliferation of huge, confined animal feeding operations. These assembly-line meat factories consume enormous amounts of energy, pollute water supplies, generate significant greenhouse gases and require ever-increasing amounts of corn, soy and other grains, a dependency that has led to the destruction of vast swaths of the world’s tropical rain forests. Just this week, the president of Brazil announced emergency measures to halt the burning and cutting of the country’s rain forests for crop and grazing land. In the last five months alone, the government says, 1,250 square miles were lost. The world’s total meat supply was 71 million tons in 1961. In 2007, it was estimated to be 284 million tons. Per capita consumption has more than doubled over that period. (In the developing world, it rose twice as fast, doubling in the last 20 years.) World meat consumption is expected to double again by 2050, which one expert, Henning Steinfeld of the United Nations, says is resulting in a “relentless growth in livestock production.” Americans eat about the same amount of meat as we have for some time, about eight ounces a day, roughly twice the global average. At about 5 percent of the world’s population, we “process” (that is, grow and kill) nearly 10 billion animals a year, more than 15 percent of the world’s total. Growing meat (it’s hard to use the word “raising” when applied to animals in factory farms) uses so many resources that it’s a challenge to enumerate them all. But consider: an estimated 30 percent of the earth’s ice-free land is directly or indirectly involved in livestock production, according to the United Nation’s Food and Agriculture Organization, which also estimates that livestock production generates nearly a fifth of the world’s greenhouse gases — more than transportation. To put the energy-using demand of meat production into easy-to-understand terms, Gidon Eshel, a geophysicist at the Bard Center, and Pamela A. Martin, an assistant professor of geophysics at the University of Chicago, calculated that if Americans were to reduce meat consumption by just 20 percent it would be as if we all switched from a standard sedan — a Camry, say — to the ultra-efficient Prius. Similarly, a study last year by the National Institute of Livestock and Grassland Science in Japan estimated that 2.2 pounds of beef is responsible for the equivalent amount of carbon dioxide emitted by the average European car every 155 miles, and burns enough energy to light a 100-watt bulb for nearly 20 days. This is an excerpt for a New York Times article dated January, 27, 2008 To read more of this fascinating article, go to: http://www.nytimes.com/2008/01/27/weekinreview/27bittman.html  November Demonstrations: Mrs Greens, Stamford 11/4 11:30-1:30     Getting Calcium Without The Cow Mrs Greens, Stamford 11/11 7:00-8:00     Weigh Less - Live More Class Mrs. Greens, Fairfield 11/21 10:30-1:30     Healthy Holiday Food Call for more information: 203-210-7462 We are talking food.... Join the excitement and visit the Chew Your Rope - It's All About The Food  facebook page and let us know what you love to eat.  Share your favorite recipes and ask questions.  We all love food.  I want to hear about it.
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Dieting Just Doesn't Work

IT’S ALL ABOUT THE FOOD OCTOBER 2010 Chew Your Rope Eat Well, Lose Weight, Be Healthy

DIETING JUST DOESN'T WORK!      Much of the medical community, involved in the field of nutrition, believes that the majority of health issues we face today can be prevented by eating the right foods and living a healthy lifestyle.    Over 66% of the U.S. population is overweight or obese.  Two out of three people reading this newsletter are overweight. We all want to be healthy don’t we? I think so. I have never met anyone that tells me they enjoy being overweight or just love taking medication, getting blood tests and seeing doctors.  So why are we getting heavier and sicker every year? Are we just unlucky or do we just not care?  I hear it all the time when I am out there talking to people about food and good health.  People say it is just too difficult to figure out what they should be eating and how we need to take care of our bodies. The information we are fed everyday is conflicting and changes constantly.  If you don’t have 10 hours a day to read the latest study, how can you keep up?  It is easier just to ignore your weight and your declining health and hope for the best.  Well, I have to tell you, it is not all that complicated.  You can be healthy, look great, enjoy your life and not feel deprived just by making simple, logical decisions about what you eat and how you live. Diets don’t work. Ignoring the problem doesn’t work. You need to care about your health enough to take action. Your life will never be the same.    Diets are the product of the publishing industry trying to sell books. It’s worked - there are hundreds of diets books out there.  We see the good-looking celebrity on television talking about how they lost the weight and we hope that this time it will work for us.  We are encouraged to buy the book and follow the diet.  What keeps this diet book market so alive is that every diet will work for some of the people, some of the time.  We want so badly to be healthy and lose weight but are repeatedly disappointed by the results we get following these ridiculous plans. When you decide to go on a diet it is because you recognize that you have self-destructive eating habits and want to change what you eat, how much you eat and when you eat it.  Most people will lose weight on any given diet for a period of time, and then they revert back to their old way of eating.  They have good intentions but the cravings and deprivation becomes too much. Cheating a little here and a little there becomes, “what the heck” and a full fledge slide begins.  If you are over the age of fifteen you know what I mean.  I have tried: The GM Diet, Atkins Diet, Suzanne Somers Diet, and The Fat Flush Plan.  All of these diets worked when I combined my strong will-power and willingness to consume some strange stuff at weird times. I lost some weight but I could never eat like that forever.  Realistically how could I ever expect to reach my goal and stay there? What was I thinking?   I wasn’t looking to weigh 125 for a day.  I became tired and bored. I was seeking variety.  Taste matters and so does feeling satisfied at the end of a meal. I was starving.  I have a huge appetite and counting pea pods, ounces of boiled chicken or making sure I eat multiple heads of cabbage a day wasn’t cutting it for me.  I wanted to be healthy and eat food that tasted good.      Yeah I know, all this sound really logical and you may have even heard it before.  What choices do you have?  I recommend a health coach. Of course I do!  I am not going to say that you can’t do this by yourself because you can!  You just need the knowledge to make smart food decisions and someone that can support your efforts to be healthy.    Any good plan starts with assessing where you are at this moment.  All my clients keep a food journal.  They track what they eat for two weeks before we even get started.   We examine their goals and determine how the food they are eating supports or defeats that goal.  We slowly crowd out the food that is making them sick with healthy, tasty alternatives. The object here is not to starve you to death but to fill your hunger with food that gives you more life.  Dr Mark Hyman claims that his clients see a marked improvement in their health within 3 days of eating the correct foods that bring their body back in balance.  My clients use really simple concepts like: drink more water, practice cooking, increase leafy greens and develop easy and natural ways to nurture your body.  These actions can really change your life.  From lower cholesterol and blood pressure, reduce your risk of Type II Diabetes, increase your energy, sleep better, eliminate brain fog, and control IBS, chronic constipation or any other digestive disorder.  What you eat really makes a huge difference and you will realize this when your health is transformed by eating and living in a simple way.   Achieving a healthy weight is always the starting point for any health issue.   I have seen many health conditions disappear when a client’s weight falls into the healthy range.  I don’t know about you but I do not want suffer a heart attack; develop Type II Diabetes or have cancer.  I do not eat boring tasteless food, I am rarely hungry after a meal and I am far from perfect.      The other important thing I do as a coach, that really has shown to have an incredible affect on achieving better health is taking a look at the “primary food” of your life. Primary Foods are all those other things that really determine our happiness: relationships, career, physical activity and spirituality.   While doing a healthy food demo at Mrs. Green’s Natural Food Market in Fairfield CT last week, a patron shared a great quote with a group of women that were standing around talking about how food affects their lives.  The quote goes something like this “The mind sets the table for the feast of our lives.” We can never hope to achieve good health or happiness without looking at our life with a holistic eye.  What we eat is important but it is just one piece of the puzzle.   I encourage you to start today to make the changes that will bring you good health and happiness.  You deserve it!

Chicken Stir-Fry with Cauliflower and Kale *3 Boneless, Skinless Chicken Breast Cut into 3/4-Inch Cubes. *1 Tbs Tamari *1 Tbs Balsamic Vinegar *1 tsp Toasted Sesame Oil *3 tsp of Olive Oil *3 Quarter-Size Slices of Fresh Ginger *2 Cloves Garlic, Peeled and Cut Into Very Thin Sliced *1 Celery Stalk, thinly Sliced On the Diagonal *1 Medium Carrot, Peeled and Sliced on the Diagonal *21/2  to 3 Cups Cauliflower Florets *Small Head of Kale - Thinly Sliced *1 Small Red Pepper, halved and Thinly Sliced *Salt To Taste Sauce: *3/4 Cup Water *2 Tbs Tamari *1 Tbs Arrowroot or Cornstarch *1/2 tsp of Dark Sesame Oil Place chicken cubes in a bowl and cover with tamari, balsamic, and 1 tsp  toasted sesame oil.  Marinate while you continue with the recipe. Heat 1 tsp of olive oil in a wok or a fry pan.  Add the ginger and garlic and cook for 30 seconds.  Add celery and carrot and toss to coat with oil.  Cover and cook for 1 minute. Add cauliflower and kale and toss to combine.  Cover and cook for 2 minutes, adding 1 to 2 Tbs water to help create steam.  Remove cover to stir vegetables and to make sure they are not burning. Add the red pepper and a pinch of salt.  Cover and cook 1 minute more.  Remove vegetables to a plate and keep warm. In the same pan, heat the remaining 2 tsp olive oil.  With a slotted spoon, remove half the chicken from the marinade and stir fry over high heat for 4 or 5 minutes, or until meat is cooked.  Check center of a cube to make sure the chicken is cooked.  Remove to plate with the vegetables.  Repeat with the remaining  chicken.  You need not add any extra oil because the oil in the remaining marinade will be sufficient to lubricate the pan. In a small bowl, stir together the sauce ingredients.  Add to the pan and cook until clear and thickened.  Return the vegetables and cooked chicken to the pan and heat through.  serve immediately with more tamari, if desired. The First, Not So Healthy, Diet! It is said that in the year 1087, William the Conqueror (who became King of England after his success at the Battle of Hastings) found he could no longer ride his horse because he was too fat. He reportedly refused to get out of bed, and began drinking alcohol instead of eating food in an attempt to lose weight. If this story is true, it may be the first recorded instance of someone changing food intake in order to reduce their bulk. Although it is apparently true that he had grown quite fat by the end of his life, we have no record of what success King William's alcoholic 'liquid diet' might have had. King William died that same year, but since he died from injuries he suffered when his horse fell, we may assume his regime was at least partially successful, because he was on his horse once again. By Dr. Beth Gruber Chew Your Rope Change Your Life! Sign up today for your FREE Health History Consultation. Learn more about my 6 month program.  I would love to support you with improving your health. Learn how to reduce your weight, blood pressure, cholesterol, diabetes risk and increase your energy. Flexible appointments are available. Contact me at: Mindy@ChewYour Rope.com or 203-210-7462. I look forward to hearing from you Take Me To ChewYourRope.com Food Factoids: To reduce your weight by one pound of fat a week, eat 500 fewer calories each day. Carbs and protein contain about 4 calories per gram.  Fats contain more than double that at 9 calories a gram.  One teaspoon holds about 5 grams. Alcohol is metabolized in a way that promotes the accumulation of fat in the liver, leading to the proverbial beer belly. An adult expends about 100 calories for every mile walked.  It takes about three miles to burn off the calories in a 20 oz. soft drink. A substantial rise in the U.S obesity rate during the past few decades was paralleled by increases in the availability of larger portion sizes, total calories caloric sweeteners and sugary soft drinks in the food supply. Some obese children consume 1,000 calories a day (equal to 59 sugar cubes) in sweetened beverages alone.  That is more than 3 - 20 oz. bottles of soft drinks. Marion Nestle – Professor at New York University 'Hawk Festival & Green Bazaar' at Audubon Greenwich October 9 & 10, 2010