Liz's Healthy Table

Welcome, Fellow Health Warriors! Today's show is packed with valuable information about inflammation. Our focus is on chronic inflammation, how it impacts our health, and how to prevent and reverse it through diet. You'll learn what chronic inflammation is and why it plays a major role in many diseases. Join us to learn about the anti-inflammatory diet and how you can follow it to better health! Ginger Hultin is a nationally-recognized registered dietitian and health writer. She owns the Seattle-based virtual nutrition practices Champagne Nutrition and Seattle Cancer Nutritionists, where she helps clients solve complex mysteries with an integrative approach. She specializes in vegetarian diets, oncology nutrition, supplements, and nutrigenomics (the scientific study of the interaction of genes in disease treatment and prevention). Ginger currently serves as adjunct clinical faculty at the Bastyr Center for Natural Health, where she teaches master's level nutrition students. She authored the Eat to Beat Disease Cookbook and the Anti-Inflammatory Diet Meal Prep book.  Show Highlights: Ginger's life in Seattle and why she is passionate about clinical and integrative nutrition and solving complex health mysteries The nitty-gritty truth about chronic inflammation, its causes, and why it can make you feel tired and fatigued over time How to recognize chronic inflammation in your body Common causes of chronic inflammation: cigarette smoke exposure, lack of physical activity, lack of sleep, excess stress, etc. How the immune system can turn against you because of chronic inflammation Categories of foods that cause chronic inflammation: excessive consumption of alcohol, added sugar, saturated fats, trans fats, and highly-processed foods Anti-inflammatory food superstars: fruits and vegetables, nuts and seeds, plant-based proteins, whole grains, herbs, spices, tea, and cocoa (Aim to eat more of these!) Why meal prep can be a lifesaver for those with chronic inflammation Ginger's meal prep secrets: make a list, plan the week, and make use of grocery delivery/pickup as a timesaving tool How Ginger sets the record straight regarding gluten and dairy in an anti-inflammatory diet (Hint: Research shows that they have nutritional benefits and are anti-inflammatory.) Ginger's research-based opinions on controversial foods, like nightshade vegetables, coconut oil, and turmeric in the anti-inflammatory diet Why cinnamon, ginger, and garlic are superfoods in the inflammatory diet How Ginger's book is structured with information about inflammation and nutrition, meal prep tips and sample plans, and helpful recipes  How you can increase the nutritional benefit by making your own sauces, marinades, dressings, and vinaigrettes Ginger's favorite recipe in the book, Lasagna Roll-ups, which is vegetarian and plant-based Why the anti-inflammatory diet could help you live longer and enjoy a healthy life How Ginger is focusing on better sleep and stress management moving into her 40s Why focusing on familiar foods with a healthier twist is a good start to a better diet Where tofu, tempeh, and edamame fit into the anti-inflammatory diet Ginger's recipe for with Sheet Pan Tofu and Vegetables with Simple Ginger Teriyaki Sauce A few more of Ginger's favorite recipes from her book, like Flourless Banana Pancakes and Vegetable Fried Cauliflower Rice  Ginger's final tips on looking at science-based research and evidence about nutrition and the anti-inflammatory diet Resources: Ginger's website: Champagne Nutrition Anti-Inflammatory Diet Meal Prep Ginger on Instagram Ginger on Facebook Ginger on Twitter

Welcome, Health Warriors! Today's episode is dedicated to one of my favorite anti-aging ingredients: kale. Not to be forgotten are some other leafy greens that are good for us, like collards and bok choy. We will talk about the health benefits of kale, the different varieties available at the supermarket, all about kale chips, and a new recipe for Kale and Pine Nut Pesto that I created specifically for this show. Kale has been the “veggie of the moment” for a while now, and it's super nutritious and versatile. It can be added to soups, salads, and smoothies. Join me for a closer look at this superfood!   Show Highlights:   A little info about kale, a cruciferous vegetable related to cabbage, broccoli, cauliflower, collard greens, arugula, bok choy, radishes, turnips, watercress, and wasabi The types of kale: Curly kale can be added to salads, soups, and smoothies. Dinosaur or Tuscan kale, Italian kale also called Lacinato kale, is distinguished by long, slender, blue-green leaves that are not curly but puckered like savoy cabbage. Red Russian or Ragged Jack kale is an heirloom kale that looks like overgrown oak leaves and ranges in color from blue-green to purple-red; it has a sweeter flavor.  Baby kale is the term for the young, immature leaves of the kale plant that are great for any use.  Superfood nutrition and antioxidants in kale: Kale is packed with vitamin K, C, beta carotene, calcium, folate, and fiber. Kale is packed with antioxidants like beta carotene, vitamin C, flavonoids, and polyphenols, which help to slow the aging process and help reduce the risk of cancer, diabetes, heart disease, high cholesterol, and neurodegenerative disorders. How kale is one of the best sources of compounds that help protect our eyes against damage and degenerative diseases Facts: only one in ten people in the US eats the recommended amount of fruits and vegetables each day! Why we shouldn't pay too much attention to the recent Environmental Working Group's Dirty Dozen List of produce items with dangerous levels of pesticide residue (You would have to eat over 18,000 servings of kale daily to put your body at risk!) Ideas to add more kale to your everyday diet for dinner, breakfast, sides, and salads My favorite smoothie recipe includes orange juice, baby kale, Greek yogurt, fresh mint leaves, English cucumber, mango chunks, banana, and honey. The scoop on kale chips and my best tips for getting them not to be soggy My recipe for Kale and Pine Nut Pesto: baby kale leaves, toasted pine nuts, olive oil, mint leaves, Parmesan cheese, garlic, lemon juice, dijon mustard, honey, salt and pepper Check out the Recipe Roundup on the blog with recipes for Wild Rice and Kale Salad; Kale and Sausage Gnocchi Bake; Creamy Chicken, Kale, and Rice Mushroom Soup;  and Caesar Salad with Kale and Chicken Resources:   Helpful links mentioned in this episode: Cruciferous vegetables and cancer:      https://www.cancer.gov/about-cancer/causes-prevention/risk/diet/cruciferous-vegetables-fact-sheet#what-are-cruciferous-vegetables  Don't be afraid of the Dirty Dozen: https://fruitsandveggies.org/expert-advice/should-i-be-afraid-of-the-dirty-dozen/ Safe Produce Calculator: https://www.safefruitsandveggies.com/calculate/   Liz's Links:  My website: www.lizshealthytable.com   My email: liz@lizshealthytable.com           

Have you ever wondered how much impact beer, wine, and spirits have on your health and longevity? The US Dietary Guidelines recommend limiting the number of alcoholic beverages we consume, but that can be pretty confusing. How do we even know how much alcohol is considered moderate and how much is too much? Or if we're offered a cocktail at a party, how do we know how much alcohol is in it? My friend, and fellow dietician, Kathleen Zelman is joining us today to answer all those questions and tell us how moderate alcohol consumption can affect our health. She will also explain how alcohol can sabotage our well-being and longevity. Kathleen Zelman is a food, nutrition, and media communications consultant, co-host of the new podcast, True Health Revealed, and owner of No Nonsense Nutrition. Kathleen helped launch WebMD and spent seventeen years as their Director of Nutrition. Kathleen has received many awards throughout her career, including the prestigious Lenna Frances Cooper Memorial Award from the Academy of Nutrition and Dietetics in recognition of her distinguished career and remarkable contributions to the dietetics profession.  Kathleen is also a consultant for the Distilled Spirits Council (DISCUS), so she is savvy on the subject of alcohol. She is here to give us the scoop on alcohol and talk about a new online calculator designed to help us figure out how much alcohol we are drinking. We will also share some snazzy ideas for cocktails and mocktails! Show highlights: Kathleen is excited about her new podcast that launched in January! She and her co-host, Dr. Tom Rifai, are doing it on behalf of the True Health Initiative, a non-profit organization that wants to ensure that they get information to consumers, translate science, and give consumers evidence-based facts.  Dr. Eric Rimm, a Harvard professor and true expert on alcohol, was on Kathleen's podcast. He said it's okay to have a glass of wine now and then.  What does moderation mean for men and women, and how does that translate into beer, wine, and spirits? To find out what up to one drink per day looks like, go to www.standarddrinks.org to find a calculator. One standard drink is one and a half ounces of 80-proof spirits, a 12-ounce bottle of regular 5% alcohol beer, or five ounces of 12% volume wine. An exercise to do at home is to measure five ounces of wine and pour it into different glasses to see what a standard drink looks like. Become aware of what you are drinking and what the alcohol content is. Most wines have 12% alcohol, but some have much higher alcohol content- 15 or 16%. Most ready-to-drink canned cocktails are 12 ounces and have 5% alcohol content. However, some brands could contain up to 8 or 10% alcohol, so make sure you know how concentrated they are before drinking them. The information is on the label. Get to know how much you are drinking using the standard drinks calculator. Kathleen explains how it works. Having too many drinks in a row or drinking too quickly is considered binge drinking. It is always best to moderate your drinking or have your drinks with food. Why does one type of alcohol impact some people more than another?  If your face becomes flushed after drinking, it is your body telling you to slow down. It means you are not tolerating the alcohol. Kathleen discusses the potential health benefits of drinking in moderation, whether or not there is any truth to the French paradox, and how drinking too much alcohol can sabotage your health. Kathleen lists the people who should not consume alcohol at all.  Some tips to help you enjoy alcohol, reap the health benefits and make your drink last longer.  A standard drink contains roughly 150 calories. Calories add up, so try to use low-calorie mixers, like club soda, and DON'T drink with a straw! Kathleen enjoys a tall vodka soda with a splash of cranberry and a wedge of lime. Her latest favorite is the Aperol Spritz- a serving of prosecco over lots of ice with a splash of Aperol and a wedge of lime.  Kathleen and I share some recipes for mocktails. They are a good option for a “dry January” or taking a break from alcohol. Blue zones are hot spots in various places in the world where people live particularly long and healthy lives. One of the common denominators in all the blue zones is moderate alcohol consumption. Kathleen talks about the Distilled Spirits Council of the US (DISCUS) and explains what you will find on the DISCUS website.   Resources: The standard drinks calculator  The Distilled Spirits Council (DISCUS) website is called Standard Drinks.Org   Liz's Links:  My website: www.lizshealthytable.com   My email: liz@lizshealthytable.com    Mocktail Recipe: Pomegranate Winter Spiced Mocktail (Serves 2) Place a cup of 100% pomegranate juice, a cup of 100% orange juice, some cloves, star anise, and a cinnamon stick in a small saucepan. Let it simmer for about 15 minutes, and then allow it to cool.  Pour it into a tall glass filled with ice, and garnish it with some orange slices or a wedge of orange. You can also add a sprig of mint. Or stretch it by adding some sparkling water.

In today's Longevity Kitchen episode, we are highlighting one of my very favorite foods in the whole world: dark chocolate. Chocolate is universally adored and appreciated by people everywhere as the world's favorite sweet treat. Beyond the fact that it's delicious and versatile, dark chocolate has specific and proven health benefits. Don't feel guilty; grab a piece of dark chocolate and savor the flavor. Chocolate comes from cacao, which is found in the seeds of football-shaped pods that grow on the cacao tree. So yes, there IS such a thing as a chocolate forest! I've never been in one, but I'm SO ready to go! Today I'm telling you why dark chocolate is good for us, along with a brief history of chocolate, the differences in types of chocolate, and I'm sharing some delicious recipes. I created a new recipe for Dark Chocolate, Pecan, and Dried Cherry Clusters; they are crunchy and yummy and very easy to make. I'll also highlight a few favorites from my Recipe Roundup, which includes 40 recipes from some fellow dietitians who also love dark chocolate. Join me for this delicious adventure!   Show Highlights: The basics to know about dark chocolate: Cacao is high in magnesium and antioxidants. Dark chocolate has higher amounts of cacao and less sugar than milk chocolate. The health benefits are greater with dark chocolate than other varieties because of the phytonutrients, which may play a role in cancer prevention and heart health. Other health benefits of dark chocolate include reduced inflammation, lower blood pressure, better cholesterol levels, improved cognition, better mood, better gut health, and improved blood sugar levels. There is some evidence of dark chocolate preventing memory loss and lowering the risk of Type-2 diabetes.  The facts: dark chocolate has more antioxidants than green tea or red wine (The darker the chocolate, the more antioxidants.) How dark and how much? Choose a cacao content of 70% or higher, and eat about an ounce each day for maximum health benefits. We go WAY back for a brief history of chocolate, spanning the Olmec tribes of present-day Mexico in 1500 BC, the Mayans, Aztecs, and Spaniards. (It was in the early 1800s when chocolate became available to the masses, and aren't we thankful?!) Important nutrients in dark chocolate include iron, fiber, magnesium, copper, manganese, potassium, phosphorus, zinc, and selenium. Chocolate isn't just for desserts; there are great savory recipes for Triple Chocolate Beef and Bean Chili and Eggplant Caponata. (I will be trying these!) My new recipe for Dark Chocolate, Pecan, and Dried Cherry Crunchy Clusters–they are made with dark chocolate chips, flaked cereal, chopped pecans, and dried unsweetened tart cherries. From the Dark Chocolate Recipe Roundup: From Laura @lauramali.com: Dark Chocolate Orange Mousse is made with dark chocolate, silken tofu, orange zest, agave syrup, kosher salt, orange-flavored liquor, and sliced strawberries. From Jackie @jackienewgent.com: Double Chocolate Banana Dessert Bread is made with whole wheat pastry flour, unsweetened cocoa powder, baking powder, baking soda, ripe bananas, chopped pistachios, vanilla and almond extracts, bittersweet chocolate chips, sugar, butter, and eggs.  From Kelly @kellyjonesnutrition.com: Vegan Turtles are made with dates, salt, walnuts or pecans, dark chocolate chips, and cayenne pepper. The differences in types of chocolate, like cocoa powder, dark chocolate, bittersweet chocolate, semisweet chocolate, unsweetened chocolate, milk chocolate, and white chocolate (which isn't really chocolate at all!)   Resources History of Chocolate:  https://www.smithsonianmag.com/history/archaeology-chocolate-180954243/ Video of Cacao Bean Processing: https://www.youtube.com/watch?v=P_JuQCiKWUc   Savory recipes with dark chocolate: Triple Chocolate Beef and Bean Chili:  https://www.saveur.com/article/Recipes/Triple-Chocolate-Beef-Bean-Chili/  Eggplant Caponata: https://www.saveur.com/gallery/Savory-Chocolate-Recipes/   Dark Chocolate Orange Mousse:  https://www.lauramali.com/easy-dark-chocolate-orange-mousse/ Vegan Turtles:  https://kellyjonesnutrition.com/vegan-turtles/  Double chocolate banana dessert bread: https://jackienewgent.com/dessert-bread/    Liz's Links:  My website: www.lizshealthytable.com   My email: liz@lizshealthytable.com    

Do you find yourself running in a million different directions all day long? Burnout is a reality for many people, especially busy women. It is terrible for our health and takes a huge toll on the quality of our lives. If you want to live a long and vibrant life, join me to learn more about the fight against burnout! Patricia Bannan is the author of the new cookbook, From Burnout to Balance: 60+ Healing Recipes and Simple Strategies to Boost Mood, Immunity, Focus, and Sleep. Patricia joins me to share her personal experience with burnout and how she turned it into balance. She'll tell us how the foods on our plates can have a profound impact on improving our health and happiness. Her cookbook has solutions for breakfast, main meals, salads, snacks, and desserts, including her Fudgy Avocado Walnut Brownies. Yum! I tried her Zucchini and Black Bean Chilaquiles Skillet yesterday, and I'm sharing that recipe on today's show and on my blog. Patricia is a nationally recognized dietitian and healthy cooking expert who has done thousands of media interviews, and she is a busy mom who lives in California.    Show Highlights: Get to know Patricia, an East Coast girl who loves living in the Los Angeles sunshine and has combined her loves of journalism and nutrition into her work How burnout is characterized by feeling energy depletion or exhaustion, increased mental distance from work and cynicism about work, and a drop in professional performance Why burnout is best visualized with a holistic approach to work, personal life, and personality type How stress and burnout are different Highlights of Patricia's burnout experience a few years ago–and how she recovered by simplifying, prioritizing, and re-evaluating her life Why Patricia wrote a book about burnout (The facts: ⅓ of women report feeling full-blown burnout, which has only worsened due to the pandemic) Why Patricia structured her book as part health book and part cookbook Why the consequences of burnout include serious health risks and a heavy toll on longevity, relationships, and overall quality of life Tips for busting burnout: prioritize plants and find balance in the kitchen The connection between what we eat and our mood (“feel-good” foods can help!) How eating 30 different plants each week can help create a healthier microbiome in your gut (from the American Gut Project) How whole, unprocessed foods help with mood and gut health (“Whole foods make a whole person.”) How foods and healthy lifestyle factors can support a strong immune system Immune system boosters include vitamin D-rich foods like mushrooms, dairy, and seafood, along with zinc-rich foods like red meat and shellfish   Patricia's recipe for Golden Carrot Spice Muffins made with flour, oat bran, baking powder, turmeric, cinnamon, cardamom, black pepper, honey, coconut oil, Greek yogurt, eggs, vanilla, grated carrots, and walnuts How burnout impacts our brain health and ability to focus Foods to improve focus include blueberries, olives/olive oil, and walnuts Foods for better sleep include kiwi, peanut butter, and tart cherries Patricia's favorite recipe in her cookbook: Sheet Pan Salmon with Fingerling Potatoes, Asparagus, and Citrus Miso Sauce (This dish is a good source of 27 essential nutrients!) Patricia's Zucchini and Black Bean Chilaquiles Skillet, a one-pot dish made with sauteed veggies, corn tortilla chips, green enchilada sauce, cheese, and toppings A sleepytime beverage: Patricia's Tart Cherry Chamomile Tea with Oat Milk Resources:   Patricia Bannan's website: https://www.patriciabannan.com/ Twitter: https://twitter.com/NutritionGoGo  Instagram: https://www.instagram.com/patriciabannan/ Facebook: https://www.facebook.com/patriciabannanRD   Where to find Patricia's book: https://www.patriciabannan.com/from-burnout-to-balance-book  Connect with Liz: www.lizshealthytable.com  

This Longevity Kitchen episode is dedicated to one of my favorite anti-aging ingredients: chickpeas, also known as garbanzo beans. I love them so much, and they are always a go-to staple in my pantry. Join me to learn more about this superfood! Whether canned or dried, chickpeas are versatile, convenient, inexpensive, and incredibly nutritious. You can roast them, smash them, add them to soups and salads, and even add them to energy balls and desserts like cookies, blondies, and seven-layer bars. We are covering the history of chickpeas, where they are from, why they are good for the environment, and why they are good for your health. I have lots of ideas about adding them to your table! I'm highlighting a few favorite contributions from my chickpea Recipe Roundup, including my own new recipe for Sweet Potato, Chickpea, and Coconut Soup. If you haven't been giving chickpeas the love they deserve, listen in–and be inspired! Show Highlights: The lowdown on the lovely chickpea: a type of bean (pulse) which is sustainable, easy to grow, and extremely nourishing Why chickpeas contribute to longevity, as evidenced by their place as the cornerstone of the diets of those in the world's “Blue Zones” Why chickpeas can be a “gateway bean” that provides health benefits with just ½ cup each day Trust the science! The WHO records that 20 grams of beans daily reduce the risk of death by 8% How chickpeas play a major role in the cuisines of Mediterranean countries, the Middle East, and Africa, and are one of the oldest cultivated foods in existence today The nutrition numbers: ½ cup of chickpeas has 120 calories, 6-7 grams protein, and 4 grams fiber, along with manganese, folate, selenium, and potassium–all of which promote heart health and immunity How beans as a whole promote digestive health by improving our gut microbiome How chickpeas can lower cholesterol, help control blood sugar, help maintain a healthy weight, and help prevent certain cancers My recipe for Sweet Potato, Chickpea, and Coconut Soup: it's made with diced sweet potato and bell pepper, red Thai curry paste, grated ginger and garlic, vegetable broth, coconut milk, chickpeas, brown rice, baby spinach, and lime juice/zest; the best part is the toppings of fresh cilantro, fresh mint, avocado, and chopped nuts From the Chickpea Recipe Roundup: From Laura @ Being Nutritious: Peanut Butter & Jelly Dessert Bars are made with chickpeas, dates, peanut butter, whole wheat flour, vanilla, baking powder, baking soda, and salt—then swirled with peanut butter and jelly on top.   From Chelsea @ Chelsea Dishes: Fresh & Herby Couscous Salad is made with roasted chickpeas, pearl couscous, mixed greens, cherry tomatoes, cucumber, mint, parsley, feta, lime juice, and olive oil.   From Sarah @ Bucket List Tummy: Roasted Chickpea Cauliflower Sandwiches are made with roasted chickpeas, chopped cauliflower, Greek yogurt, goat cheese, red pepper, shredded carrot, corn kernels, dill, paprika, garlic powder, salt and pepper–and then stuffed into pita bread.    Resources: CannedBeans.org Recipe roundup  Sweet Potato, Chickpea & Coconut Soup Blue Zones: Why beans are the #1 longevity food in the world USA Pulses

Do you or a family member or friend have pre-diabetes? Pre-diabetes is a condition that can lead to type 2 diabetes. It impacts 88 million Americans (that's one in three!) and can zap years from your life and vibrant health from those years. On today's show, my guest is Lauren Harris-Pincus, MS, RDN, author of The Everything Easy Pre-Diabetes Cookbook. Together, we'll explain how to manage pre-diabetes through diet and lifestyle and in some cases, even reverse it. Lauren Harris-Pincus is the author of The Everything Easy Pre-Diabetes Cookbook: 200 Healthy Recipes to Help Reverse and Manage Pre-Diabetes. Lauren is a nutrition communications specialist, speaker, spokesperson, consultant, and registered dietitian in private practice. She is the founder and owner of Nutrition Starring You, LLC, where she specializes in weight management and pre-diabetes. She is the author of The Protein-Packed Breakfast Club as well as her latest cookbook already mentioned. After growing up with weight issues and obesity, Lauren dedicated herself to combatting the growing adult and childhood obesity epidemic. She has wisdom to share about pre-diabetes, a condition that impacts 88 million Americans.   Show Highlights: Get to know Lauren, a Jersey mom of two young adult kids; she is passionate about nutrition and healthy living and spends as much time as possible at the theater What is pre-diabetes? A blood sugar level that is higher than normal but not quite high enough to be diagnosed with diabetes How A1C measures blood sugar as a solid measure (5.7-6.4 is pre-diabetic) Why pre-diabetes is scary because one in three adults have it–and at least 90% don't even know they have it Why so many people are unaware that they have pre-diabetes Why pre-diabetes is only the tip of the iceberg for what is going on with your insulin levels and your pancreas Harmful effects of pre-diabetes include elevated blood sugar that damages blood vessels, kidneys, and eyes; it can also cause neuropathy and affect your longevity and quality of life Causes of pre-diabetes can include weight gain, genetic components, high-stress levels, certain medications, lack of physical activity, poor nutrition, and more How Lauren's action plan to address pre-diabetes includes positive steps with no stigma and focuses on what to add vs. what to take away Why it is important to add more fruits and vegetables, whole grains, nuts, beans, and seeds Why Lauren's plan includes ways to add better nutrition that helps you feel good, joyful movement that is sustainable, and managing stress, sleep, and mental health How to consider circadian rhythms in fueling our bodies earlier in the day vs. late at night because digestion and metabolism slow down as the sun goes down How modest weight loss can impact pre-diabetes–but shouldn't be the primary goal How Lauren's book is structured with 200 recipes in different categories of cuisine that feature “carb-controlled” ingredients of high fiber sources and nutrition information Why 95% of people don't meet daily fiber intake goals, which impacts gut health and overall health Lauren's favorite recipe: Deconstructed Spicy California Roll Salad made with romaine, cucumber, avocado, crab, spicy mayo, chopped seaweed snacks, and rice Lauren's Spicy Chickpea Tacos with Arugula made with chickpeas, tomato paste and sauce, apple cider vinegar, brown sugar, spices, dijon mustard, taco shells, arugula, and cilantro Where sugar fits into the pre-diabetes story–the key is moderation Why the prevalence of pre-diabetes reveals that most people are not eating the right foods for optimal health Lauren's advice about where to start: “Try to eat a fruit or veggie at every meal, or even more than one is better. More produce, more produce, more produce! If your doctor diagnoses you with pre-diabetes and only tells you to lose weight, you need to go find another doctor.”   Resources: Link to The Everything Easy Pre-Diabetes Cookbook Lauren online and on social media: Website: Nutrition Starring You Find Lauren on Twitter, Instagram, and Facebook.

Welcome to my new podcast! This show is all about living a longer and better life, feeling vibrant and energized, and radiating good health from the inside out. On each episode, I'll be sharing simple changes to the ways we eat and drink that can add years to our lives and better health to those years. I look forward to being your tour guide on this delicious journey! Show Highlights: A little history of my podcasts: In 2008, I launched Cooking with the Moms, a podcast focused on family nutrition. From 2017-2021, Liz's Healthy Table ran with 110 episodes! Now, in 2022, I'm launching Eat, Drink, Live Longer, which will take us down new roads related to longevity. How my website hub will still be www.lizshealthytable.com The blog takes a new spin in featuring nourishing recipes with a grown-up focus. The website includes information about my in-person and virtual speaking engagements, my cookbooks and freebies page, and links to my social media channels (which includes my new foray into the world of TikTok!). How my cooking life has changed since my boys are grown and out of the house, along with my interest in good nutrition as it relates to lifelong health and longevity What you can expect on Eat, Drink, Live Longer: With two shows monthly, one of them will feature a guest and important topics related to the quality and health of our lives. The other show each month will be my “Longevity Kitchen,” in which we will explore topics like stocking your fridge/pantry, and recipes with superfoods like chickpeas, salmon, kale, etc. We will share important secrets to living longer on topics like pre-diabetes, stress reduction, inflammation, and more. Part of our focus will be on the common health factors of those living in the world's “Blue Zones,” like daily movement, stress reduction, a plant-based diet, and more. (You can find out more about the Blue Zones in Ep. 99 of Liz's Healthy Table.)   Resources: Connect with me: www.lizshealthytable.com   Check out my closed Facebook group: Liz's Podcast Posse  Email me: liz@lizshealthytable.com 

Why are kids picky? Is it possible to turn finicky eaters into adventurous eaters? You'll be surprised, the answer is YES! Listen in to lots of veggie talk today, because I'm going to be talking about picky eating and I'm going to be sharing two recipes from Chop Chop. One of them is for a delicious, Raw Brussels Sprout Salad and the other is for a Carrot Salad, with mint, honey, lime juice and peanuts (only if you like them). Sally Sampson will be joining me on the show, today. She is the founder of Chop Chop Kids, which is the non-profit publisher of Chop Chop, the fun Cooking Magazine for Families.  This was named The Publication Of The Year by the James Beard Foundation, back in 2013. Sally has written twenty-three cookbooks, so she knows a thing or two about cooking! She's a mom of two and she's written a book called The Picky Eater Project, Six Weeks To Happier, Healthier Family Mealtimes.   Whether you have picky eaters or not, I still think you're going to love this episode, because we have so many ideas for making vegetables more appealing and even including your kids in the cooking process. Listen in now to find out more!   Today, Sally talks to Liz about: A life and career changing event that happened in her family. More about Chop Chop Magazine, which is distributed in Pediatrician's offices all over the country. Her book, The Picky Eater Project and how it all started. Her rules, which are neither mean-spirited, nor rigid- they involve treating children with respect. What she's noticed about kids at her photo shoots. The negative messages that parents tend to give their kids. Dealing with issues about texture. 90% of kids will eat food that they've cooked themselves. Making the dreaded green vegetable more appealing. Setting up taste tests for your kids as a fun game. The best way to cook broccoli florets. Tips for roasting vegetables. The thing about lettuce cups... The ingredients that go into the Raw Brussels Sprout Salad and why kids love it. A lazy tip to make the Raw Brussels Sprout Salad easier. Getting your child to do a Recipe Review. Letting kids learn about what they like. Sally's favorite Cookbook-The Chop Chop Cookbook. Sally's Online Cooking Club for Kids.     Links:    Sally's website: www.chopchopmag.org    Sally's Free Online Cooking Club for Kids: www.chopchopcookingclub.org    To be part of the Podcast Posse, go to the podcast page on www.lizshealthytable.com and there's a little button in the sidebar that says “Join the Podcast Posse”.  

They come in a wild variety of shapes, sizes, and colors, and winter squash are everywhere this time of year. In addition to their vibrant beauty, winter squash are versatile and nutritious. The stars of today's show are some of my favorite winter squash varieties--butternut, acorn, delicata, kabocha, Honeynut, spaghetti--and together with my two guests, we'll be sharing interesting ways to prepare winter squash that even your pickiest eaters will love. It's time for some winter squash wisdom!  My first guest today is Katie Morford, a registered dietitian, food writer, and cookbook author. She has a blog called Mom's Kitchen Handbook: Raising Fresh-food Kids in a French-fried World, and her recipes rock. Wait till you hear about Katie's recipe for Delicata Squash Tacos with Quick Pickled Onions. My second guest is the Executive Chef at Wilson Farm, a family farm located down the road from my home in Lexington, Massachusetts. Chef Raymond Ost was on the show last spring to talk about asparagus, and he's here again to share some of his favorite winter squash creations including a stuffed Honeynut squash recipe. What you'll hear in this episode: The nutritional value of winter squash: high in beta carotene, vitamin C, fiber, magnesium, and potassium. The seeds can be roasted for an additional nutrient-dense food. Spaghetti squash: less nutritious than others, but lower in calories. Katie's recipe for Spaghetti Squash Lasagna, borrowed from the Foodie Physician. It has lasagna flavors but a foundation of spaghetti squash instead of noodles. How to use the microwave to soften winter squashes, and then roast or puree. Katie's recipe for Delicata Squash Tacos. Why delicata squash can be considered a “gateway” squash to get kids to try winter squash. Why most people are only familiar with a few of the winter squash varieties. Typical ways to prepare winter squash. Chef Ost's recipe for delicata stuffed with onion, panko, sage, and chestnuts. The shelf life of winter squash and storing them outside in cool weather. How honeynut squash can be used in recipes. Check out my new recipe for Honeynut squash with Caramelized Onion, Cranberries, Spinach, and Bacon. Ideas for stuffing, baking, and roasting A good squash to use if you have picky kids: butternut or sugar pumpkin (Chef Ost's favorite is to blanch pumpkin, puree it, and mix it with mashed potato) An idea for filling acorn squash “bowls” with butternut squash soup Chef Ost's favorite red quinoa salad with roasted squash and leeks.  Resources: Katie's recipe for Delicata Squash Tacos with Quick Pickled Onions https://www.momskitchenhandbook.com/recipes/roasted-winter-squash-tacos-with-quick-pickled-onions/  Spaghetti Squash Lasagna https://www.momskitchenhandbook.com/recipes/spaghetti-squash-lasagne-just-what-the-doctor-ordered/ Katie Morford, RD Mom's Kitchen Handbook: https://www.momskitchenhandbook.com/ Twitter: https://twitter.com/MKHandbook Instagram: https://www.instagram.com/momskitchenhandbook/  Facebook:  https://www.facebook.com/momskitchenhandbook/ _________________________ Wilson Farm: http://www.wilsonfarm.com/v2.0/home.php Instagram: https://www.instagram.com/wilsonfarm/ Twitter: https://twitter.com/wilsonfarm  Facebook: https://www.facebook.com/shopwilsonfarm  www.lizshealthytable.com/roundup  Find a roundup of 17 winter squash recipes on my blog  www.superhealthykids.com

On this week's show, back by popular demand, is my guest from Show 88, Mona Dolgov. You'll be inspired for the upcoming holidays with great ideas from Mona. Join us to learn more! Mona Dolgov is a nutritionist, cookbook author, and publisher with a lifelong passion for creating kitchen comfort and simple, healthy habits through her delicious recipes. Her new cookbook, Satisfy, is about to hit bookstores and your favorite online retailers, including Amazon, and she's here today to help us “health-ify” the holidays. We have a lot in store for you! You'll learn how to health-ify gravy, sweet potato casserole, appetizers, and a peanut butter sauce to die for. You'll definitely want to try her ideas for this Thanksgiving. We also have desserts: mini-cheesecakes and personal pumpkin pies. You'll learn how to make the best brussels sprouts ever in the air fryer.   Show Highlights:   Updates in Mona's world: her new cookbook is out November 9, cooking classes are ongoing, and she's working on a new cookbook for next summer; Mona loves her city apartment life in the Boston seaport area Mona's philosophy to health-ify the holidays by lightening up dishes Mona's Butternut Squash Soup, made with roasted butternut squash and sauteed apples and onions; the mixture is blended with broth and spices that can be customized with different flavor profiles How Mona and LIz will team up for cooking classes on Nov. 16th and 18th on appetizers and side dishes Their favorite appetizers include Liz's Roasted Carrot Hummus, Mona's Peanut Sauce (made with peanut butter, coconut aminos, sesame oil, ginger, rice vinegar, and honey), Asparagus Wrapped in Turkey Bacon, and Cauliflower Wings How Mona's Peanut Sauce with fresh veggies leaves everyone wanting more Liz's funny story about “double-dipping” Mona's chapter in the cookbook called “Snack-ertaining,” which features her Buffalo Cauliflower Wings How the air fryer has become Mona's best friend and a favorite time-saving tool for veggies and protein Check out the Phillips Premium XXL Airfryer giveaway in our Resources section, and use the 20% discount code “Mona20” to order yours! Liz's favorite side dishes: Sweet Potato Casserole with orange juice, zest, cinnamon, and ginger; Brussels Sprout Gratin Why Mona makes a “Mona Salad” for many gatherings; it's made with leafy dark greens, roasted squash and zucchini, cucumbers, pumpkin seeds, and pomegranate arils; her dressing is olive oil, balsamic vinegar, dijon mustard, maple syrup, canned pumpkin, and her spice blend of oregano, basil, garlic powder, and crushed red pepper How Mona uses the air fryer for the best brussels sprouts ever: after cutting them in half, she sprays them with olive oil and sprinkles with salt and pepper; after 12 minutes, she adds minced garlic and cooks for three more minutes; she adds apples, walnuts, pumpkin seeds, and a balsamic glaze at the end Why the key to lighter desserts is to make them in bite-sizes Mona's crustless mini-cheesecakes: they are made with orange zest, sugar, and reduced-fat cream cheese and drizzled with melted dark chocolate and topped with an orange section Mona's upside-down individual pumpkin pies: they are made with pumpkin, eggs, brown sugar, pumpkin pie spice, vanilla, and a pinch of salt; after being baked in ramekins, she tops them with a sprinkle of pumpkin seeds, pecans, brown sugar, and cinnamon Final words from Mona: “Don't stress about the holidays. Have fun. Be mindful. Focus on the traditions and bring your family in to help.”   Resources:   Sign up for our Health-ify the Holidays virtual cook-along. We'll be making appetizers on November 16th at 6 pm ET and sensational side dishes on November 18th at 6 pm ET. The cost for both classes is $69.00 (cost for single classes is $39). You can sign up on Mona's website. We hope to see you there.    GIVEAWAY: We have the most epic giveaway EVER going on until Monday, November 22nd! One winner will receive a Philips Premium XXL Airfryer with Fat Removal Technology. (Retail value: $299.95). Our second winner will receive a copy of Mona's new cookbook, SATISFY: Delicious, Healthy, and Full-Filling Meals for 500 Calories or Less! To enter for a chance to win one of these two prizes, post a comment in the comments section below and tell us about your favorite holiday recipe and/or why you want to win the air fryer or Mona's cookbook. This is a U.S. giveaway only. Good luck!   Find Mona online: Instagram Website  Cookbook on Amazon (official release date is Nov. 9th, but you can pre-order now) Facebook   Find Liz Weiss: Author, Color, Cook, Eat! coloring book series Website: Liz's Healthy Table Listen to my Podcast Read my Blog

Leftover meals get a glamorous makeover in today's show. With super practical planning tips and creativity, my guest has the scoop on elevating your leftover game from boring to spectacular. Join us to learn more about a new way to meal-prep fantastic meals with her new cookbook, Cook Once Dinner Fix.  Cassie Joy Garcia is a busy mom, meal planner, prepper extraordinaire, and healthy recipe guru. She joins me for new ways of turning tonight's dinner into tomorrow's feast. Whether you're cooking chicken, beef, pork, seafood, or vegetarian fare, Cassie has you covered with creative dinner inspiration. For example, her Harvest Squash can be Monday's dinner followed on Tuesday by Yellow Curry with Squash and Crispy Spiced Tofu. You can plan a dinner of Roasted Chicken and Potatoes with Fresh Arugula Salad on Friday, and turn these leftovers into Butter Chicken Bowls with White Rice for the next night. Cassie has pointers with every recipe in her cookbook to customize each one to your preferences and dietary needs.  Show Highlights: Cassie's life in San Antonio, where she started her healthy living blog and became a holistic nutritionist; she makes her home with two young daughters (and a third due in a few months), her husband, and two large dogs How Cassie's Fed and Fit blog was birthed out of her personal journey of yoyo dieting and discovering the science of inflammatory foods How focusing on gut health gave Cassie a new lease on life Why Cassie's goal was to heal her gut, reintroduce foods, and eat as many different foods as possible An overview of Cook Once Dinner Fix, which gives the benefits of a prep day without having to have a prep day! An example using chicken that's cooked and shredded is Chicken Sloppy Joes with Ginger Carrot Slaw and White Chicken Enchilada Casserole with Tomato-Avocado Salad Cassie's goal is to lessen the burden of getting an efficient meal on the table How repurposing the meal's protein allows you to focus on side dishes to differentiate the meals How Cassie's system allows her to “plate dinner with a more joyful heart” An example of a beef recipe is Garlic Peppercorn Beef Roast, which is slow-roasted in the oven with carrots and served with a horseradish cream sauce; it's then used in Shredded Beef Ragout over Pappardelle Pasta with a rich tomato sauce How Cassie is building adventurous food kiddos in her young children by getting them involved in choosing meals and prepping Cassie's favorite seafood recipe from the book: Dill Aioli Salmon Bake, which is a salmon fillet with a lemon dill aioli mixture served with roasted potatoes; leftover salmon is made into Salmon Cakes, which Cassie serves with pan-seared green beans   Resources: Cookbook Giveaway: We're giving away a copy of Cook Once Dinner Fix: Quick and Exciting Ways to Transform Tonight's Dinner into Tomorrow's Feast (Simon & Schuster) to one lucky U.S. winner. Leave a comment in the comments section below telling me about your biggest dinnertime challenge or dilemma and/or why you want to win this book. I'll pick the winner at random on November 3rd at noon. (U.S. only giveaway, please.) Link to Cassie's cookbook on Amazon: Fed and Fit website: https://fedandfit.com/ Instagram: @fedandfit Facebook: https://www.facebook.com/fedandfit/ Twitter: @fedandfit

Many parents fight a losing battle to get more fruits and vegetables into their kids' diets, but there are simple ways to give kids more empowerment and control. Teaching them to enjoy cooking and eat more sustainably gives them more flexibility and a chance to explore. Join us as we dive into practical ways to get your kids involved in preparing and enjoying healthier meals.   Jenny Chandler is a cooking instructor and cookbook author who lives in Bristol, England. Her latest cookbook, Green Kids Cook, encourages kids to cook and eat food that's good for their bodies and good for the planet. The book is aimed at ages 7-14 but is suitable for people of all ages with its recipes, crafts, how-tos, tips for reducing food waste, and so much more. On today's show, Jenny and I share some of her plant-forward recipes from the book, including Green Pea and Coconut Soup, Seeded Oat Bread, and we'll wrap up with dessert. Of course, we'll share tips for getting kids to cook, appreciate, love, and eat more fruits and vegetables. Jenny has been on the show before to talk about pulses like lentils, beans, and chickpeas and to talk about one of her other cookbooks, Great Food for Kids. Her goal is to help you, your children, and grandchildren get more plants on the plate.  Show Highlights: Get to know Jenny's life with her teenage daughter, a husband who makes wildlife films, and city life in Bristol that's only a short walk to the countryside Why Jenny is passionate about writing and teaching people to eat more healthily and sustainably for regard for animal welfare What it means to eat sustainably Jenny's mission: to teach, inspire, and engage kids in cooking skills, so they become more adventurous eaters, especially with fruits and vegetables How Jenny incorporated “theme nights” with her husband and daughter on Fridays during the COVID lockdown How Green Kids Cook teaches kids to have fun in the kitchen, explore more fruits and vegetables, and learn more about where foods come from How the book covers snacks and desserts but focuses on skills for cooking simple meals Jenny's recipe for Green Pea and Coconut Soup, made with sauteed green onions, garlic, ginger, cilantro, frozen peas, and vegetable stock; after pureeing the mixture, add coconut milk and lime juice. (Good served cold or hot--and it's ready in 15 minutes!) How to balance plant-forward meals for those who love meat Jenny's tips for reducing food waste at home: Have a “use me now” shelf in the fridge. Incorporate recipes that can handle odd scraps of vegetables, like minestrone soup. Have a “clean sweep” every 3-4 days. Shop locally and more often, making it a family activity for everyone.  Jenny's recipe for Seeded Oat Bread, made with rolled oats, yogurt, baking soda, various seeds, and molasses A family favorite dessert recipe for Galette, made with fresh seasonal fruit and a simple pastry Resources: Cookbook Giveaway: We're giving away a copy of Green Kids Cook: Simple, Delicious Recipes & Top Tips to one lucky U.S. winner. Leave a comment below telling me about the recipe your kids/grandkids love to make most and/or why you'd love to win a copy. I'll pick the winner at random on October 20th at noon. (U.S. giveaway, only.)   Link to Jenny's latest book:  https://www.amazon.com/Green-Kids-Cook-Delicious-Recipes/dp/1911663585/ref=sr_1_1?dchild=1&keywords=green+kids+cook+jenny+chandler&qid=1633018328&sr=8-1)   Jenny's website: http://www.jennychandler.co.uk/   Jenny on Instagram @jennychandlerUK Jenny on Facebook Jenny on Twitter @jennychandlerUK    Liz's Links: Author, Color, Cook, Eat! coloring book series Website: Liz's Healthy Table Listen to my Podcast Read my Blog

September is National Fruit and Veggies Month, and if that wasn't enough, the UN General Assembly designated 2021 as the International Year of Fruits and Vegetables. There's no excuse not to elevate your fruit and veggie game! Who's with me? On today's show, we're talking about fresh new ways to add more fresh, frozen, canned, and dried fruits and veggies to your family's table every season and all year long. My guest is Andrea Mathis, MS, RDN from Beautiful Eats and Things, and together, we're turning our passion for produce into real-world recipes for you and your family. Andrea Mathis is an Alabama-based registered dietitian/nutritionist and the owner of two blogs: Beautiful Eats and Things and Little Eats and Things. She's the mom of two little boys and the author of The Complete Book of Smoothies, which is filled with gorgeous and nutritious recipes that bring fruits and veggies to the center of the plate in easy and delicious ways. We are sharing delicious seasonal recipes and cooking techniques that will inspire you with great ideas. Most people don't eat enough fruits and veggies, so we plan to change that with today's show!   Show Highlights:   Andrea's life in Birmingham, Alabama, with two little boys, two blogs, and a lifelong love of cooking Andrea's cookbook, The Complete Book of Smoothies: 115 Healthy Recipes to Nourish, Heal, and Energize Andrea's #1 tip to get picky eaters to try new fruits and veggies: pair the new food with something already familiar Why people need to know that all forms of fruits and veggies count, such as canned, dried, and frozen How Andrea uses “smoothie packs,” prepped fruits and veggies frozen in serving size freezer bags for smoothies Andrea and Liz share seasonal fruit and veggie faves: Winter Brussels sprouts, roasted or sliced thin in salads or casseroles Winter squash, baked as a bowl to be filled or roasted with cinnamon and brown sugar Spring Asparagus, roasted or blanched and sliced in salads or dredged in egg and flour to be air-fried as “fries” Radishes, roasted or sauteed with onion and garlic Summer Corn on the cob, eaten whole or added as kernels to other dishes or buttered and spiced with flavorful seasonings and wrapped in foil to be baked in the oven Peaches, sliced thin on BBQ chicken pizzas or grilled and spiced Fall Kale, in a salad or added to smoothies Pumpkin, canned pumpkin to be added in muffins, breads, pancakes, smoothies, chili, enchiladas, etc. or roasted and stuffed mini-pumpkins   Resources:   Andrea's cookbook The Complete Book of Smoothies: 115 Healthy Recipes to Nourish, Heal, and Energize   Where to find Andrea:  Beautiful Eats & Things: https://www.beautifuleatsandthings.com/ FB:  https://www.facebook.com/beautifuleatsandthings/ IG: https://www.instagram.com/beautifuleatsandthings/ Twitter (BeautifulEandT): https://twitter.com/BeautifulEandT Pinterest (BEandThings): https://www.pinterest.com/BEandThings/ TikTok (@beautifuleatsandthings): https://vm.tiktok.com/Jd728bJ/    https://www.tiktok.com/@beautifuleatsandthings/

On today's show, I'm joined by olive oil expert extraordinaire, David Garcia-Aguirre from Corto Olive Company with a primer on extra virgin olive oil, which he says is "the ingredient that farm-to-table forgot." Discover how olives are grown, harvested and pressed, how to choose the freshest EVOO at the market, how to cook with it, and get recipes galore ... and hear why David wants us all to think of EVOO as the "fresh-pressed juice of olives." David Garci-Aguirre is the Vice President of Operations and Master Miller at Corto Olive Company in Lodi, CA. With a focus on serving independent restaurants throughout the US, Corto uniquely harvests and produces fresh, premium-quality, award-winning Extra Virgin olive oils that enhance the flavor of foods. David is an olive oil guru who is dedicated to the advancement of high-quality olive oil production, research, and education. He's educating us today about what to look for at the market to know you're buying the freshest oil, how to store it at home to keep it fresh, and why heat, light, and air are the three biggest enemies of your bottle of olive oil. He teaches us about the latest innovations in packaging, how to use Extra Virgin olive oil to elevate everyday cooking, and why it's a nutritious addition to your meals. David will bust some myths about olive oil and take us behind-the-scenes at Corto to highlight their gorgeous olive groves and their harvesting, milling, storing, and packing processes.    Show Highlights:   David's life and work in Lodi, CA Why olive oil is the ingredient that “farm to table” forgot How olive oil is different from all other edible oils in that it's fresh-pressed juice that retains the flavors and nutrients Why all olive oils are NOT created equal--and most olive oil in your supermarket is already rancid before you even get it home! How Corto focuses on a new technology called “vineyard-style” planting that allows mechanized fall harvests of the fruit when it's perfectly ripe How most olive oil is produced with olives harvested by the old-style “tree-shaking” method that yields poor quality fruit not at the optimal ripeness How to tell if your olive oil is fresh by its smell and taste (Hint: it SHOULD have a taste!) David's overview of the milling process: The fruit is crushed into a paste that's mixed together and then separated with a centrifuge to obtain the oil at cold temperatures; the oil goes straight into stainless steel casks where oxygen can't get to it. How the “Extra Virgin” olive oil designation is reserved for a natural, unrefined product (CA has the tightest legal standard for EVOO in the world!) Tips for buying olive oil: buy local, if possible, from a reputable company; make sure the oil is in dark glass, stainless steel, or a bag-in-box package, and always check the harvest date How flavor-lock (bag in box) packaging preserves the oil from light and air David busts the most popular myth regarding olive oil, which is that you should never saute or use high heat cooking with it Because of the many healthy compounds unique to olives, olive oil is the #1 food item studied for nutritional health in medical journals Easy salad dressing ideas using olive oil:  David keeps it simple with salt, citrus, and an oil variety that pairs with his food Liz relies on the standard go-to of olive oil, lemon juice, vinegar, dijon mustard, honey, shallot or garlic, and salt and pepper Unusual ways to use olive oil: drizzled on ice cream, as a dip for dark chocolate truffles, poured on popcorn, and homemade mayonnaise How uses olive oil in her rendition of Ina Garten's recipe for gazpacho; it's made with cucumber, bell pepper, tomato, red onion, red wine vinegar, garlic, fresh herbs, and fresh corn kernels How to introduce kids to the wonders of olive oil with creative thinking David's final words: “Rethink how you think about olive oil. Think of it as a fresh-pressed juice.”    Resources: Giveaway: We are giving away a 3-liter Truly 100% Extra Virgin Olive Oil, California Grown, Flavor-Lock Box from Corto. I don't know about you, but I go through a lot of EVOO in my house, so I can attest that this oil rocks. I use it every day ... all day. To enter for a chance to win, post a comment telling me how you use olive oil in your everyday cooking or why you want to win this bag-in-a-box from Corto. (PS: US only giveaway.) (PSS: If you have an awesome recipe for olive oil lemon cake, please share it with me!) Website:  www.corto-olive.com    IG: @Corto_Olive FB: @CortoOlive

On today's show, we'll be talking about how to raise a healthy eater, one nourishing bite and sip at a time. This episode is sponsored by Fresh Avocados – Love One Today®, a leading source of the healthiest reasons and tastiest ways to enjoy fresh avocados. A science-based resource, it provides recipes and articles to help make it easy for consumers and health professionals to learn more about the nutritional benefits of fresh avocados and ways to include them in everyday menus. As a mom of two grown boys, I've been in the family food and nutrition trenches for quite some time now, and so it's no surprise that I'm often asked by listeners about the how-tos of raising a healthy eater especially when families are busy, kids are finicky, and unhealthy snack foods are a constant temptation. Well, on today's show I'll be giving you my top tips for raising healthy eaters including strategies on how to stock your kitchen as children progress from starting solids to school age and how to reduce the amount of added sugar in your family's diet. I'm a firm believer that when families make the healthy choice the easy choice, they set a good example and help to build a foundation for life-long healthy eating. On the show, I also share a new, no-sugar-added recipe for Chewy Avocado, Apple, Banana and Oatmeal Cookie. This recipe is ideal for toddlers and kids, and it does double duty as a snack or dessert. But wait, there's more. On the show, I'll also tell you about this Avocado and Mango Smoothie. And yes, you guessed it: No added sugar. Show Highlights: Get my top 7 tips for raising your kids or your grandkids to be healthy eaters Set the tone for yourself and family from Day One Take a strategic/thoughtful approach to transitioning infants to solid foods Focus on fresh fruits and vegetables Rethink your drink Get Creative Eat and prepare meals together as a family And don't deny dessert … but do pay attention to making them “better for you” and lower in added sugar CDC research shows that about a third of all US children are overweight… and that diseases with risk factors linked to poor nutrition like diabetes that were once unique to adults are now impacting our kids More research featured on LoveOneToday.com about the role of avocados in maternal diets that suggests eating avocados may support breastfeeding by supporting the production of nutritious breastmilk. So even before the baby arrives, whether you are the mom, the dad or grandparent, you can help set the family up for success by stocking the pantry with healthy, fresh foods like avocados. Make mealtime easier with the following free resources: 7-Day Meal Planner Supermarket Shopping List 9 out of 10 Americans don't eat the recommended number of fruit and vegetables servings each day. If you could only make one change to your family's diet, I'd steer you in the direction of eating more fresh fruits and veggies. Learn about my Fruit First strategy at breakfast. Serve fruit before things like cereal or waffles are presented. Kids will gobble it up, because they'll be hungry. Plus, fruit is naturally sweet and kids love it Make my pumpkin pancakes Whip up a fruit smoothie Smash avocado on whole grain toast Get strategies for reducing added sugar from your family's diet NEW recipe for No sugar added Soft and Chewy Avocado, Apple, Banana and Oatmeal Cookie Thirsty for a new smoothie recipe? Try this one from Love One Today for Avocado and Mango Kick-Starter Smoothie Tips for how to freeze fresh avocados (so you can use them up later!) A family dinner recipe for Avocado Shrimp Tacos The latest guidance from the USDA on nutrition: Resource: 2020 – 2025 Dietary Guidelines for Americans  

The Mediterranean diet is one of the healthiest diets on the planet. It's rich in fruits and vegetables, olive oil, seafood, nuts, and beans, and it makes good nutrition a pleasure to eat. But what about bread and pasta? Are they AOK to eat as well? Join me on today's show with guest, Michelle Dudash, RDN as we tackle questions about carbs, kids, and how to enjoy a Mediterranean-style diet with the carbs you love … but fewer of them. Michelle Dudash is an award-winning registered dietitian nutritionist, Cordon Bleu certified chef, a TV personality, and the founder of Dash Dinners Spice Kits. She's the author of the top-selling Clean Eating for Busy Families, which was featured back in Episode 53. Michelle shares the benefits of a low-carb Mediterranean diet with recipes and tips from her newest cookbook, The Low-Carb Mediterranean Cookbook: Quick and Easy High-Protein, Low-Sugar, Healthy-Fat Recipes for Lifelong Health. We are discussing a few recipes from the book, including Simmered Tahini Chicken and an unbelievably decadent dessert recipe that is low in carbs.    Show Highlights:   Michelle's life in Indiana as the mom of two daughters and a regular on local and national TV ; she spends her time in recipe development, cookbook writing, and designing her spice kit dinners  How Michelle's Lebanese heritage gave her a love for a varied diet of Mediterranean foods that explores different cultures and new foods Why kibbeh was a childhood favorite for Michelle; it's a traditional dish made with ground meat, seasonings, and bulgur wheat How carbs fuel our bodies with energy Why kids need carbs and parents want options Michelle's new book: a mix of recipes of different types with readily available ingredients Michelle's favorite recipe in the book: Grilled Chicken Gyro Lettuce Wraps, which are made with chicken thighs marinated in lemon juice, olive oil, cumin, garlic, thyme, oregano, and salt and pepper--then served with a tahini sauce or cucumber yogurt sauce From the book: Simmered Tahini Chicken-- made with chicken tenders sauteed in olive oil and combined with onion, garlic, chicken broth, tahini, lemon juice, and soy sauce; to serve, top them with Greek yogurt and freshly chopped herbs Michelle's daughters' favorites from the new book are Fruit Tarts and Mini Molten Chocolate Cakes Michelle's Berry Tart with Almond Flour Crust is made with butter, honey, cinnamon, salt, dark chocolate, mascarpone cheese, and topped with fresh berries Healthy salads in the book include a Lebanese classic made with iceberg or Bibb lettuce, tomato, cucumber, and a dressing made with lemon juice, mint, olive oil, and salt; the other salad is made with kale, blueberries, feta cheese, walnuts, and a basic vinaigrette Michelle's experience in Croatia with a delicious adult beverage made from sparkling rosé with fresh herbs, elderflower liqueur, orange zest, and grapefruit-flavored sparkling water Michelle's advice for one change you can make for better health: “Plan a family meal and sit down to enjoy it together.”   Resources:     We're giving away a copy of The Low-Carb Mediterranean Cookbook: Quick and Easy High-Protein, Low-Sugar, Healthy-Fat Recipes for Lifelong Health. Leave a comment below telling me about your favorite Mediterranean recipe, a Mediterranean recipe you'd love to have lightened up, and/or why you'd love to win a copy. I'll pick one lucky winner at noon on August 11th.   Michelle on Instagram: https://www.instagram.com/michelledudash/ Michelle on Facebook: https://www.facebook.com/MichelleDudashRD/   Michelle's website: https://www.michelledudash.com/

On today's show, I'm joined by Sadé Meeks, MS, RD to discuss the evolution of African American cuisine in the U.S.; the foods that define this creative cuisine; the vegetables and staple crops that have been an integral part of the African American table (hint: okra, sweet potatoes, kale, and corn.); how nutrition professionals can honor the traditional foodways of African Americans while emphasizing nutrition; and how African American cuisine continues to evolve. My guest is Sadé Meeks, MS, RD, a food activist and registered dietitian who was born and raised in Mississippi. She is the founder of GRITS (Growing Resilience in the South) with the mission to improve the health and well-being of communities through increased awareness of nutrition, food history, and culture. On the show, Sadé shares the history of African American cooking, traditional foods of the enslaved and how many of those foodways continue today, and she explains how to make small changes to traditional recipes to honor ingredients and flavors while reducing saturated fat and sodium. Together, we also talk about a few recipes you'll definitely want to try including Smoky Collards and Shrimp and Grits. Show Highlights: Get to know Sadé, her big Mississippi family, and why she pursued degrees in dietetics and food science How GRITS helps bridge the gap between nutrition and culture The need for cultural competence in nutrition and food science Highlights of African-American cuisine as the slaves brought their food habits to America How slaves' diets differed according to the regions they inhabited How true African-American cuisine relies on plant-based meals, one-pot meals, and the pairing of a starch, sauce, and protein, like Shrimp and Grits How the history of fried foods and pork developed in the African-American community as a matter of necessity The story of soul food as an affirmation of the resourcefulness of African-Americans and their meager rations How Sadé learned about cooking as she grew up The importance of small changes in eating a healthier diet, especially in seasonings and cooking methods Sadé's Smoky Collards, made with onion, garlic, vegetable stock, smoked paprika, seasoned salt, cayenne pepper, and a touch of brown sugar Shrimp and Grits: how the grits are cooked in chicken stock and milk with added salt, pepper, butter, and cheddar cheese; the shrimp is seasoned with Cajun seasoning and paprika, and baby spinach is added at the end How Sadé combines her favorite cheesecake with Red Velvet Cake for a delectable dessert   Resources: www.gritsinc.org   Grow with the Flow podcast Find Sadé on Instagram: @SadeMeeks

For today's 100th episode of Liz's Healthy Table, I chose a topic that's near and dear to my heart: Healthy Aging: From Your Head to Your Toes. The Fountain of Youth does not exist, but as you'll learn on this week's show, by placing certain foods at the center of our tables and living an active and vibrant life, we can help to set ourselves up for aging gracefully with a spring in our step and a twinkle in our eye. Today's episode is sponsored by Fresh Avocados – Love One Today®, a leading source of the healthiest reasons and tastiest ways to enjoy fresh avocados. A science-based resource, it provides recipes and articles to help make it easy for consumers and health professionals to learn more about the nutritional benefits of fresh avocados and ways to include them in everyday menus. Show Highlights:  A discussion on nutrient density (a food that provides substantial amounts of vitamins, minerals, dietary fiber, and other nutrients with relatively few calories.) Avocados are nutrient dense. One serving (1/3 of a medium avocado) has 80 calories and contributes nearly 20 vitamins and minerals. Avocados contain 6 grams naturally good unsaturated fats per serving, and that fat acts as a nutrient booster in the body helping to increase the absorption of fat-soluble nutrients like vitamins A, D, K, and E. An explanation of cognitive health and how diet and physical activity can play a role. Why the antioxidant, lutein, may play a role in cognition and eye health, plus food sources (kale, spinach, eggs, avocados). A 2019 study of 40 healthy, older adults that looked at how consuming one avocado a day for 6 months impacted cognition. How following certain lifestyle habits, including the MIND Diet, can influence health. Two recipes shared: Avocado and Tuna Niçoise Salad (hyperlink to be added when available) and Avocado Oatmeal Breakfast Cookies. The best way to pick, ripen, and store fresh avocados. How I've been adding more physical activity into my daily life… and why!

In today's show, we're exploring the blue zones, rare longevity hotspots worldwide where people are thriving into their 100s. Where are these hot spots, and who are these people who have discovered the secrets to living longer, better lives? Nick Buettner is an explorer, National Geographic Fellow, award-winning journalist and producer, and NYT bestselling author. He has spent the past 20 years leading expeditions across six continents around the world, with three of these trips being to the world's “blue zones.” These are places with longer-than-normal life expectancy and where more people reach age 100 than anywhere else in the world. Nick worked with his brother, Dan, National Geographic, and a team of longevity researchers to identify and explore these pockets of the world where people are living longer lives. In his current role as the VP of Product for The Blue Zones Project, Nick is responsible for taking the Blue Zone longevity lessons to communities across the US. The Project supports well-being initiatives that apply lessons from the Blue Zones to entire communities by focusing on changes to the local environment, public policy, and social networks. The Blue Zone Project uses evidence-informed, sustainable transformations with people, places, and policies to make the healthy choice the easy choice. To date, the Blue Zone Project has empowered over 5 million people to live longer, better lives.  Show Highlights: Get to know world-traveler Nick, who is from Minnesota but has traveled to 45 countries and 48 states in the US The Blue Zones: What are they?  How Nick and his brother, Dan, became interested in finding and identifying these places where mortality rates and disease rates are down, and longevity rates are higher The five demographically confirmed Blue Zones: Okinawa, Japan; Icaria, Greece; Sardinia, Italy; Nicoya Peninsula, Costa Rica; and Loma Linda, California Common denominators in the Blue Zones that boost longevity and help people age healthfully: Daily movement and activity in natural ways Simple stress-reducing techniques, like prayer, naps, ancestor veneration, and gathering with friends and family A strong sense of purpose throughout all of life Wine, in moderation, as part of celebrations and family gatherings Mostly plant-based diets with smaller portion sizes Lower caloric intake A focus on family and love throughout life A strong sense of faith Healthy friends who support healthy behaviors How Nick is bringing Blue Zone living to US communities with policy change, purpose, accessible and affordable healthy food systems, policies to reduce tobacco use, lower obesity rates, engagement among citizens to eliminate isolation, and healthier places to live, work, pray, and play How Nick collects data, does research, formulates policies and outcomes, and rallies people in forming committees to achieve common goals How we can eat a more Blue Zone-like diet by reducing meat portions, adding more vegetables, and using beans consistently for protein Nick's favorite recipe in The Blue Zones Kitchen: Sardinia Minestrone--and the amazing family story behind this recipe Why people in the Blue Zones have a different perspective on eating carbohydrates How Nick has learned the importance of gardening from his time in the Blue Zones How exercise and movement, social engagement, and healthy foods have contributed to lower rates of dementia in the Blue Zones, along with a special tea made with dandelion, oregano, and thyme Five things we can do to live a “Blue Zone life”: Set up your environment to make the healthy choice easier Be a dependable, supportive, and attentive friend Have intentionality around your sleep habits De-convenience your life so that you take extra steps throughout the day Volunteer to use your skills and passions to give back to your community How kids in Blue Zones eat with their families and eat the same foods as the adults--and are healthier than kids in the US Nick's advice for eating like you live in a Blue Zone: “Eat food that's good for you, tastes good, is easy to prepare, and is affordable.”  Resources: https://www.bluezones.com

On this week’s show, we’re talking about raising resilient kids and nurturing families during the pandemic and beyond. We can accomplish this with help from good nutrition, healthy eating habits, regular mealtime routines, and help from today’s guest.  Ekua Walker is a pediatric child development nurse and CEO (chief encouragement officer) who lives and practices in the San Francisco Bay area. Ekua works with families of young children and teens with a range of challenges, including ADHD, communication delays, and disabilities that impact learning. She is board-certified in primary care pediatrics; she also hosts the phenomenal podcast, Moms Changing the World, where moms of all kinds from all over the world find encouragement, tools, and inspiration to raise world-changers, one child at a time, one day at a time. In today’s show, we’ll discuss the importance of established routines, helping kids stay focused, and re-establishing social skills, along with how good nutrition and routines can help with anxiety. Let’s learn more about how we can change the world with good nutrition and strong families.    Show Highlights: Ekua’s life in the Bay area, where she works in a large specialty pediatrics practice, partnering with parents for the treatment and management of many problems for kids; she’s the mom to two girls, ages 7 and 10, hosts her podcast, and loves Zumba What’s come out of the disruption of routines due to the pandemic The mental health impact of the pandemic for children and young people How we can use coping strategies like mindfulness and awareness and making space for the feelings How parents can be the calming influence when a kid’s stress level is escalating Why children need their parents to “just be there” above all else, even in the middle of stressful situations Why downtime and rest are necessities for kids and adults One habit that helps promote attention and focus is single-tasking instead of multitasking What family meals look like at Ekua’s house Ekua’s family background as immigrants from Ghana; her culture has carried over into her cooking The importance of sleep for focus; manage light and screens and use natural sources of melatonin How cooking together with kids can be a powerful teaching tool and help develop their social skills Anxiety: what it is, how it’s common to people of all ages, and foods that can help Ekua’s podcast, in which she talks to moms who are changing the world in interesting ways   Resources: www.momschangingtheworld.org Moms Changing the World - Podcast https://www.momschangingtheworld.org/episodes Moms Changing the World (private group on Facebook -- anyone can join) https://www.facebook.com/groups/320775455777462

On this week’s show, we are adding flexibility and joy to the meals you feed yourself and your family. Join us to learn how to balance your plate with foods that still allow fun and freedom instead of leaving you burdened and oppressed by dietary restrictions.  Dawn Jackson (DJ) Blatner is a fellow registered dietitian and author of The Flexitarian Diet: 100 Quick and Delicious Recipes and The Superfood Swap: The 4-Week Program to Eat What You Crave Without the C.R.A.P. DJ is a certified specialist in sports dietetics and on the advisory board of Shape magazine. She’s also a celebrity diet consultant for People magazine and a trusted expert who appears regularly on local and national media outlets such as Good Morning America. DJ starred in and won the primetime, weight-loss reality ABC TV show, My Diet is Better Than Yours. She owns a nutrition consulting and communications business with a focus on real food, more fun, and no BS. DJ is a proud Chicagoan who admits to a healthy obsession with jumping rope. In today’s show, you’ll learn why a flexitarian diet is the eating style you may want to adopt, and we’ll share a bunch of recipes to curb your cravings for sugar and bring super nutrition to your table. Join us! Show Highlights: Getting to know DJ, who has been married for 17 years and is stepmom to Christian; she loves her hometown of Chicago How the pandemic spurred DJ to jump rope, which she loves DJ’s Nutrition WOW (Words of Wisdom) that come through an email every Monday How brand work gets DJ’s creative juices flowing Why DJ believes that fun and joy are critical elements of success in life How to balance your plate with your “wild child” and your “health nut” in mind every time you eat “Flexitarian”--a plant-based, vegetarian-ish eating style that doesn’t cut anything out, where meat becomes a condiment-sized part of the meal that can be swapped out for a plant protein One of DJ’s favorite recipes: Nutty Brown Rice, which is made with chopped nuts, green onion, and an egg DJ’s Chickpea Flatbread with Tahini Sauce, which is made with chickpea flour, water, and olive oil; cook it like a pancake How tahini (made with ground sesame seeds) pairs great with yogurt and lemon to make great sauces DJ’s BBQ Chicken Bowl, which is made with canned beans cooked in a skillet with BBQ sauce (but it can be made without the chicken!) How to use beans and themes in swapping out meat for plant protein by adding taco seasoning, pesto, or lemon juice and herbs DJ’s tips for adding fun to meals and reducing stress in meal planning How to break up with sugar but “own it like a boss” when you decide to enjoy a treat; DJ says it’s all about the situation and the energy with which we eat it DJ’s tips for dealing with picky eaters: Use the calendar to allow each person to pick the family meal and respectfully try to enjoy everyone’s choices. Also, have a snack list on the refrigerator of what’s in stock What’s next for DJ? Final words from DJ: “Wake up and show up. Do the work in front of you with joyful enthusiasm, and stay open to all possibilities.”   Resources:   Website: djblatner.com IG: @djblatner   Liz Weiss Author, Color, Cook, Eat! coloring book series Website: Liz's Healthy Table Listen to my Podcast Read my Blog

We’ve been living with the pandemic for over a year. How in the world have we survived? There has been much confusion about doing simple things like going to the grocery store and eating out. My guest, Dr. Ben Chapman, is here with the latest on food safety and COVID. He’s answering our most pressing questions about the virus and teaching us the basics that we need to know. I hope today’s show will help you feel more comfortable and better prepared for that next grocery shopping trip or an excursion to get takeout food.  Dr. Ben Chapman is a professor and Food Safety Extension Specialist at NC State University. He studies pathogens and public health with the goal of less foodborne illness. He has a BS in Molecular Biology and Genetics and a Master’s and Ph.D. in Plant Agriculture. Ben’s team at NC State is involved in a cool project called FoodCoVNET, which provides evidence-based information designed to alleviate all of our fears about the food supply and community spread of the virus.  Show Highlights: Get to know Ben, his work, and his family: Originally from Toronto, Ben has been at NC State University for 13 years; he lives in Raleigh, NC, with his two kids and his wife, who works in home design Ben’s research and work on how people prepare food in the interest of food safety Ben’s podcasts, Food Safety Talk and Risky or Not The website, FoodCoVNET, which is a one-stop-shop for information and answers to our questions about food and COVID The basics of mucous, spit, virus transmission, and the dangers of inhaling “shared air” How noroviruses and salmonella differ from COVID in the ways they are transmitted and contracted Why respiratory viruses like the common cold, influenza, and others don’t usually cause infection through food consumption If you can catch the common cold by touching a germy shopping cart, why can’t you catch COVID by touching something? Are we over-sanitizing? If a waitress or kitchen staff coughs on your plate and food and then hands it to you, can you get sick? Do we need to wipe down our groceries before we bring them into our home? Does COVID-19 behave like salmonella and other food pathogens? Is our continual sanitizing just “hygiene theater,” or will the sanitizing of public spaces continue? How much of a risk is it to have food made by others at a group gathering? Are the new mutations able to spread more easily by contact instead of air? Will the new variants make it safe to get takeout? Is there any difference between eating outdoors and indoors when dining out? Once we’re all vaccinated, will it be safer to eat indoors again? Should we call restaurants and ask what their practices are to prevent the spread of COVID? What is happening in the meat industry that we can feel good about how and where our food is produced? Final words on food safety and COVID: “The biggest risk in this pandemic is being around other people and shared air. These are the things that we know lead to illnesses and problems around the world. The normal everyday food safety guidelines like cleaning and sanitizing after food handling and keeping our hands clean and sanitized will go a long way in reducing our risk even further.”   Resources: www.foodcov.net https://foodsafety.ces.ncsu.edu   Ben's Podcasts: http://foodsafetytalk.com https://www.riskyornot.co   facebook: https://www.facebook.com/SafePlatesFSIC/   Ben on Social Media: Twitter @benjaminchapman @foodcovnet @safeplatesFSIC   Instagram @barfblogben @foodcovnet @safeplatesfsic   Blog: Barfblog.com

COVID may be restricting our travel, but you can join me today on a food adventure to Cuba, a beautiful and exciting place that I’ve always wanted to visit. We are talking about all things Cuban cooking, so join us to learn more! Lourdes Castro is a fellow dietitian and cookbook author, and the co-author of a brand new cookbook, Cuba Cooks. She shares insights to traditional Cuban cuisine and what you might find if you travel across this island in the Caribbean. We’ll discuss delicious recipes that you will want to try, like Cuban Rice and Beans, Citrus Marinated Chicken, Seared Romaine Hearts, and Quick Pickled Onions.  Show Highlights: Get to know Lourdes and learn about her life growing up in Miami and her work in Brooklyn as the Director of the NYU Food Lab, where she teaches food science and nutrition How COVID has given Lourdes a richer toolbox with which to teach students via Zoom How Cuban family meals revolve around beans, rice, tropical fruits, and fish, but are very “benign” in many ways and not as varied as we might assume How traditional Cuban foods are full of sweet, sour, and tangy flavors from a combination of Spanish, African, and Chinese influences How Cuban food is MUCH more than rice and beans and Cuban sandwiches How Cuban pizza became popular in the 1970s How Lourdes’ parents reacted to her visit to their Cuban homeland with her mother Lourdes’ recipe for Cuban Rice and Beans starts with garlic, olive oil, onion, and green peppers. Cumin, oregano, and rice are added and sauteed. Canned black beans with their liquid are added with water, and the dish cooks for 45 minutes. For full flavor and color, let the dish sit for about an hour before serving. (Use medium or long-grain rice, and other beans can be substituted.) Lourdes’ recipe for Citrus Marinated Chicken starts with a Mojo-like blend of olive oil, garlic, orange juice, lime juice, oregano, cumin, and salt and pepper. Puree in a blender and marinate for 30 minutes or overnight in the refrigerator. Cook the chicken quickly in a skillet for a beautiful caramelization. With Citrus Marinated Chicken, Lourdes serves Seared Romaine Hearts sprinkled with seared lime juice and Pickled Onion, which is simply thinly sliced red onion marinated in red wine vinegar.   Resources:   Giveaway: Cuba Cooks by Lourdes Castro and Guillermo Pernot Post a comment below and tell me about your favorite Cuban recipe or the best Cuban restaurant you've been to, or tell me why you'd like to win a copy of this cookbook.   Website: http://lourdescastro.net/ Instagram: https://www.instagram.com/lourdes.castro.rdn/   Culinary Nutrition Collaborative (how Liz and Lourdes met): https://www.culinarynutritioncollaborative.com/ 

What is the secret to eating well, feeling great, and staying vibrant through midlife and beyond? Don’t we all want to know? Join us for kitchen inspiration to boost your wellness! Amanda Haas is a bestselling cookbook author, instructor, and mom to two teenage sons. She’s the voice behind the website and blog, Amanda Haas Cooks. She’s a past test kitchen manager at Williams-Sonoma and the author of several cookbooks, including her latest, The Vibrant Life. Amanda’s motto is: “I make food that tastes so good, you don’t even realize it’s good for you.” She’s a foodie after my own heart! You’ll hear all kinds of inspiration for delicious meals and a healthy life, including Amanda’s recipe for Fall Quinoa Salad and Coconut Ginger Sea Bass in Parchment. Join us!   Show Highlights: Amanda’s life in northern CA with two teenage boys, who are BIG eaters What family dinner looks like in Amanda’s house Amanda’s career journey from cooking school, writing cookbooks and being the culinary director at Williams-Sonoma Amanda’s go-to chimichurri sauce made with cilantro, parsley, basil, mint, olive oil, garlic, shallots, lime/lemon juice, and dijon mustard Why Amanda’s book includes self-care practices for midlife and beyond, along with many other helpful topics to raise awareness about feeling great Why Amanda went gluten-free because of chronic health issues and increasing pain Amanda’s advice: “Educate yourself and realize that there’s not a one-size-fits-all approach.” Amanda’s Fall Quinoa Salad made with a lemon vinaigrette, arugula, roasted butternut squash, toasted pepitas, golden raisins, and tarragon How tarragon is underused and underappreciated Why herbs are a great way to get kids used to “eating green” Amanda’s Coconut Ginger Sea Bass in Parchment made with sesame oil, tamari, coconut milk, lime, ginger, garlic, honey, mushrooms, bok choy, green onion, and sesame seeds (You can substitute salmon, halibut, or other firm fish.) Amanda’s favorite dessert recipe for Panna Cotta with coconut milk, matcha, berries, and sesame seeds What’s next for Amanda? Giveaway: We are giving away one copy of The Vibrant Life to a lucky U.S. winner. For a chance to enter to win, post a comment in the Comments section at the end of this post, and tell me about why you want to win the book or the recipe you turn to time and time again that makes you feel good and gives you a sense of vitality. I'll pick the winner on April 21st. For extra entries, head to my Instagram page.  Find Amanda: YouTube Instagram Facebook Visit her website:  www.amandahaascooks.com  

If you’re like me, a recent empty-nester, or perhaps newly married or cooking for just yourself and a partner, you may be frustrated with the task of cooking for two. If you’ve been accustomed to cooking for several people, you might be horrified at the food waste when it’s just the two of you. Today’s guest has all the bases covered with helpful tips and kitchen inspiration for cooking for two.  Jenna Braddock is a registered dietitian and certified Sports Dietetics specialist who lives in Florida with her husband and two kids. She hosts the blog, Make Healthy Easy, and her new cookbook is Easy Cooking for Two: 75 Perfectly Portioned Recipes. In today’s show, you’ll hear Jenna’s advice for stocking a pantry for cooking for two and not a crowd. Do you wonder how to keep herbs fresh when you buy a big bunch but only need a handful? Jenna has the answer! We will discuss the benefits of cooking for two regarding less food waste and delicious recipes from Jenna’s book, like Adobo Turkey Tacos, Warm Quinoa Salad, and Mango Salsa Pork Chops.    Show Highlights:   Get to know Jenna and her life in St. Augustine with her football coach husband and two young sons; it’s a football-filled life! Tips for group gatherings for teenagers (think about salads and fresh fruit) What dinner looks like at Jenna’s house Why Jenna started her blog, Make Healthy Easy, which is food-focused with do-able and delicious recipes How Jenna’s cookbook provides the perfect solution for those who don’t want to cook large meals How cooking for two helps eliminate food waste The benefits of cooking for two include experimenting with different ingredients and recipes and avoiding the “condiment graveyard” in your refrigerator and pantry How Jenna’s cookbook is structured with vegetarian/vegan recipes, lighter fare, seafood, poultry, pork, and beef Tips on how to make fresh herbs last longer so they don’t end up in the trash One of Jenna’s kids’ favorite recipes: Taco Bowl with refried beans, beef, cheese, tortillas, and toppings How we can rethink grocery shopping to accommodate cooking for two Jenna’s Adobo Turkey Nachos, which are made with diced onions, broccoli slaw, ground turkey, and adobo seasoning How using key spice blends keep you from needing a ton of in Jenna’s recipe for Warm Quinoa Salad, which is made with quinoa, wilted and chopped spinach, frozen edamame, red wine vinegar, and dried cherries How Jenna’s Sheet Pan Shrimp Bowls use frozen rice as an ingredient Why freezer section fruits, veggies, and grains are perfect for easy and nutritious recipes for two Jenna’s recipe for Mango Salsa Pork Chops uses boneless pork loin chops and a salsa made with chopped mango, jalapeno, red onion, and lime juice Jenna’s husband’s favorite recipe is Chile Lime Pork Chops, which are seasoned with chipotle chile powder, lime juice, and salt Jenna’s favorite family go-to recipe is Apricot Chicken with Spinach Rice; she uses two boneless, skinless thighs from a frozen bag of chicken thighs and makes a pan sauce of apricot preserves and balsamic vinegar     Resources:   Giveaway:  We are giving away a copy of Easy Cooking for Two: 75 Perfectly Portioned Recipes to one lucky U.S. winner. For a chance to enter to win, post a comment in the Comments section at the end of this post and tell me about why you want to win the book or your favorite recipe for two. I'll pick the winner on April 7th.   Find Jenna on the web: https://jennabraddock.com/ Instagram: https://www.instagram.com/make.healthy.easy/ Facebook: https://www.facebook.com/MakeHealthyEasy/   Easy Cooking for Two on Amazon    

Today we are taking a journey to the sunny state of California. My friend and fellow dietitian, Sharon Palmer, aka The Plant-Powered Dietitian, will share news about her brand new cookbook, California Vegan.  Sharon Palmer is one of the country’s top experts on plant-based nutrition and sustainability. California’s plant-based vibe stems from the colorful and incredible variety of produce available year-round, the infusion of global culinary influences from around the world, a Mediterranean climate, and a fresh and innovative attitude about food. You’ll hear about plant-forward and vegan eating, Sharon’s favorite vegan recipes from her book, including the Mediterranean Tofu in Parchment recipe that I made for dinner last night. We’ll give helpful vegan cooking techniques, and Sharon has the answers for your vegan cooking dilemmas. We’ll discuss how you can embrace a vegan diet whether you live in California, Boston, or anywhere in-between. You’ll also find out what Sharon is growing in her diverse and ever-changing fruit and vegetable garden.   Show Highlights:   The backstory of Sharon’s life in California as a wife and mother of two who (amazingly) blogs every day How Sharon defines plant-based eating How Sharon describes Ojai, CA, as a paradise known for small farms, citrus fruit, and avocados What’s growing in Sharon’s garden and orchard right now What to expect in Sharon’s new book, California Vegan How plant-based eating originated in the US in California, thanks to the hippie and health nut influences Sharon’s family history of growing up in a vegetarian household Reasons why a plant-based diet is a healthier way to eat to lower the risk of many diseases and disorders, besides lowering the environmental footprint Sharon’s favorite recipe from her book: Pomegranate Faro Bowl, made with pomegranate seeds, faro, mandarin oranges, cucumbers, and an herbed almond yogurt dressing Sharon’s trick for getting seeds out of the pomegranate Sharon’s recipe for Tofu in Parchment, made with cherry tomatoes, garlic, herbs, and capers How to adapt plant-based recipes for just one or two people by using versatile ingredients How to incorporate more protein into healthy vegan meals Why soy milk is Sharon’s choice for superior nutrition in a plant-based milk How to get your family on board with eating less meat Vegan cooking techniques regarding egg replacements and aquafaba (also an egg replacement) Sharon’s favorite veggie burger recipes in the cookbook: Sweet Potato Sorghum Burgers and Chipotle Black Bean Burgers Sharon’s best vegan meals in California and around the world Why plant-based eating can fit into everyone’s budget Why beans are the least expensive protein source and the most versatile ingredient of plant-based meals   Resources:   GIVEAWAY NEWS: We are giving away a copy of California Vegan to one lucky U.S. winner. Post a comment in the comments section below, and tell us about your favorite vegan recipes. I'll pick the lucky winner on March 24th.    California Vegan: Learn more on Sharon’s website   How to Make Aquafaba Natural plant-based egg replacements Sweet Potato Sorghum Veggie Burger SharonPalmer.com Twitter: @SharonPalmerRD Instagram: @SharonPalmerRD Facebook: @SharonPalmerThePlantPoweredDietitian

A fews weeks ago, I sent a survey to my readers and listeners asking all sorts of questions including: What's your biggest food or nutrition challenge, question, or concern? The comments came flooding in, and on today's podcast, I answer and address them. With help from my Boston University intern, Jordan Ball, this episode covers everything from meal planning and confusion over carbs to tips for getting quick and healthy meals on the table and strategies for cutting added sugar from the diet. . This show is action packed! I’m joined by my trusty sidekick, Jordan Ball, a Boston University nutrition grad student who is my intern. Jordan recently helped me create a reader survey where people shared their biggest food challenges and questions. Jordan has organized the questions, so she will ask them, and I’ll answer, but we will be sure to get her opinion, too. We will address everything from meal-planning tips to questions about carbs, along with ways to get your teens excited about eating vegetables and healthy family dinner ideas when you’re pressed for time. Show Highlights: Get to know Jordan better: she’s in the second year of a three-year program and wants to combine clinical work with a private practice as a dietitian; she currently tries out her cooking skills on her fiance How do I manage to include fruits and vegetables in a busy life? Buy pre-sliced produce, use canned or frozen incorporated into everyday meals, and consider batch prepping fresh vegetables to use in quick dishes. Is it advised to hide vegetables in recipes rather than be honest with a picky eater? Rather than hide them, incorporate vegetables into pancakes, smoothies, sauces, etc., and get the kids involved in meal planning and cooking. If you have a picky eater who only eats fruit, is that cause for concern? Aim for a variety of fruits, and try “food chaining” techniques. Is it bad to sneak veggies into family meals--when they just want pizza? Get the family involved in shopping for vegetables and preparing meals; try dips with familiar foods and vegetables, and try smoothies and pizza with veggies. What is the healthiest way to prepare vegetables? Are they better for you raw? Any way is fine because each vegetable counts; remember that fats help with the absorption of nutrients from vegetables. What are new, healthy, fast, tasty weeknight dinner ideas, along with interesting and quick lunch ideas? Utilize leftovers for easy lunches the next day; try “build-your-own” power bowls with assorted items. How can I prep my weekly meals on the weekend when I have more time? Use meal planning and prepping for a couple hours on Sunday; slice and dice produce and pre-package them in the refrigerator for later in the week. Do you have suggestions for nutritious after-school snacks or post-workout small dinners? Smoothies (use almond or dairy milk, nut butter, banana, protein powder or Greek yogurt, blueberries, and cocoa powder), quesadillas (cheese, black beans, leftover veggies, and salsa), peanut butter sandwich with sliced banana or apple, or sliced veggies with various Greek yogurt or hummus dips. What are some quick, nutritional meal ideas? Pasta with meatballs and sauce, pre-made salad, roasted broccoli, tuna/salmon cakes, and veggie burgers. Are meal delivery services worth the money? They are pricey and contain a lot of wasteful packaging, but they are an easy option to get kids involved in planning meals and cooking. How does batch cooking work? It’s easy to do with friends (in non-COVID times) and allows you to put meals in the freezer for later days; most recipes are easy to double and freeze for later. What can I throw together when I’m tired and haven’t planned ahead? One idea is frozen butternut squash cubes cooked in a saucepan, then blended with shredded cheese to make a sauce for baked potatoes, nachos, pasta, and roasted broccoli. How do I plan meals with variety that everyone will eat? Try “build-your-own” nights with tacos, chili, and pizza with assorted toppings. What are tips for cooking for someone with a sensitive stomach? Try the Low FODMAP diet foods. (See Resources) How do I get off sugar? Cut down on sugar amounts in recipes; use raisins, dates, and apricots in recipes; and always read the labels for added sugar.  How do I get my family to eat less meat? Use leaner cuts of meat, but make vegetables and whole grains the stars of the meal; don’t be afraid to try meat substitutes. How do I cut carbs and use less sugar? Watch out for refined carbs; you can also pair grains with dried fruits, nuts, roasted vegetables, and fresh herbs, and mix riced cauliflower or broccoli with regular rice. What can I do if I want to try new and interesting vegetables that aren’t nightshades? Try bok choy, roasted brussels sprouts or cauliflower, asparagus and snap peas, green beans, and sliced cucumbers and carrots with dips. What are some healthy fats that make good snacks? Try pumpkin, chia, and hemp seeds; other options are olives, tahini, salmon, eggs, and nut butters. How much meat is OK to eat, and which varieties are best? Go for variety, and remember that the recommendation is 5.5-6.0 ounces per day for the average adult.  What is the difference between probiotics and prebiotics? Probiotics are the good bacteria in your gut that have a healthy benefit; prebiotics are foods that feed probiotics; fiber is the best prebiotic, so go for fruits and vegetables, whole grains, nuts, and seeds. What are some healthy smoothie recipes? Liz’s favorite green smoothie recipe: ¾ to 1 c. 100% orange juice, ½ c. plain or vanilla Greek yogurt, 1 c. baby spinach, 3-4 mint leaves, a 2-in. Piece of English cucumber, ½ c. frozen mango or pineapple, and ½ banana. You can drizzle honey or agave if you want, and kiwi and fresh ginger are optional add-ins.  What are some unique ways to incorporate fiber into each meal? Try adding avocado, raspberries, beans, nuts, seeds, whole grain cereals, apples, and pears.  Why are people so into organics and non-GMO foods? Are they worth it? If it’s a food you eat a lot of, then you might want to pay more for the organic variety; remember that non-GMO and GMO foods have the same nutritional value. What is the very best hard-boiled egg method? Liz’s version: Bring one inch of water to boil in a saucepan and place your eggs in a steamer basket into the water. Lower the heat and simmer for 14-15 minutes. Remove from heat and run cold water over the pot in the sink. Let cool for 5 minutes and then peel under cool running water. Perfect eggs every time!   Resources: Podcast episodes on  - IBS and the Low FODMAP Diet - Meal Planning - Meal Prepping - Freezer Cooking - Smoothies    Blog post: 12 Ways to Get Your Teens to Eat Vegetables Happily

Today’s show is all about one of my favorite comfort foods: potatoes. They are versatile, affordable, nutritious, and delicious. In fact, my new passion this winter is Hasselback Potatoes. Join us! Joining me for “all things spuds” is fellow culinary dietitian Amy Myrdal Miller, a farmer’s daughter, public speaker, author, and president of Farmer’s Daughter Consulting. Together, we will tell you all about potato nutrition, give you potato recipes galore, and explain why potatoes are the perfect gateway for getting other vegetables into your diet. For example, how about a potato bar with crispy Brussels sprouts or crispy shallots? The sky's the limit when it comes to potatoes! Show Highlights: Get to know Amy and her life in CA, running her consulting business and living with her husband and naughty kittens Why Amy, the farm girl from North Dakota, became a dietitian after her childhood diabetes diagnosis How potatoes fit into world cuisine, with possible origins in South America Most common potato varieties include Idaho, Yukon Gold, Fingerling, and Red Bliss (there are over 200 varieties in the US alone!) A few varieties that are well-suited for specific cooking techniques are Colomba, Sifra, Mozart, Mulberry Beauty, and Rickey Russet Dispelling the myth of “potato shame,” potatoes are rich in nutrients like vitamin C, potassium (more than a banana!), and fiber and antioxidants (in the skin) How to use potatoes with other veggies as diverse toppings Why many families are turning to potatoes as a staple during the pandemic Amy’s favorite mashed potatoes are a Yukon Gold-type with milk steeped with fresh rosemary; she also likes a preparation with extra virgin olive oil, sea salt, and pepper, or perhaps milk, sour cream, and cheese How nutrition-packed potatoes compare to rice and pasta as a dinner side dish Liz and Amy compete in a recipe smackdown to name different potato dishes and applications--with over 20 ideas in 60 seconds! Amy’s favorite potato recipe is a childhood favorite: boiled and buttered baby potatoes with fresh dill Liz’s easy prep for Potato Latkes made with pre-baked potatoes How silver linings during the pandemic have shown up with more family cooking and family connections How efficiency in water requirements, growing conditions, and space requirements have made potatoes the 4th most popular crop grown around the world Resources: A Genius Method for Making Latkes (by Joan Nathan): https://www.nytimes.com/2020/12/04/dining/hanukkah-latke-recipe.html Potato Wonder: https://www.potatowonder.com/  Potato varieties and breeding: HZPC  https://www.hzpc.com/  Potato Goodness (a great resource for potato nutrition, storage, preparation): https://www.potatogoodness.com/ Potato recipe roundup (TBD ... Liz to add) Liz's Podcast Posse. Join the closed Facebook group!   Hasselback potato slicer on Amazon

Today’s show covers many different aspects of food nutrition. We are honing in on a new vision for healthy eating in 2021. Join us! Maya Feller is a registered dietitian and nutritionist from www.mayafellernutrition.com. She is a nationally recognized nutrition expert and author of The Southern Comfort Food Diabetes Cookbook, which features over 100 healthy and delicious recipes. As if her life isn’t busy enough, Maya also works as an adjunct professor at NYU. She joins me today with approachable nutrition solutions and a new perspective on how all of us can eat a healthy diet during the pandemic and beyond. What you won’t hear today are diet prescriptions, strict rules, and weight loss advice. Instead, we’re looking at nutrition through a slightly different lens. We will discuss how systemic racism drives inequities in healthcare, access to healthy foods, and healthy outcomes, along with what we can do to right those wrongs and improve the health of all communities. Get ready to be empowered! Maya also explains why there is no such thing as a one-size-fits-all approach to healthy eating, and why a new emphasis on embracing and celebrating your cultural food ways can lead to better eating and better health. If your family is like a lot of families out there, where everyone has a different food preference and different food priority, Maya explains how you can still get one meal on the table that everyone will happily eat.    Show Highlights:   Maya’s life in Brooklyn with her husband, two children, and pets; she’s busy working from home and managing the kids’ remote schoolwork Why Maya’s work and website focus on helping people reduce the risk of non-communicable diseases and helping those who have them (diabetes, high blood pressure, heart disease, etc.) Why the representatives we elect into office and existing laws impact our access to healthy food; people cannot eat a healthy diet without access to safe, healthy, and affordable foods in their neighborhoods How systemic racism drives inequities in healthcare and health outcomes Why we should advocate for the collective and not just for individual needs Why there is no “one-size-fits-all” solution when it comes to nutrition and how cultural food ways are taken into consideration when defining a “healthy” diet Why your weight on the scale doesn’t necessarily predict metabolic health How the foods that show up regularly in your house can fit into a healthy eating style How a family of four with different eating styles can eat the same foods (hint: start with plant-based meals with added flavor from herbs and spices) How Maya uses plenty of herbs and spices to add flavor to family meals What Maya would do to create something delicious from a can of collard greens: add sweet onion, garlic, pepper, paprika, cumin, and hot pepper or red pepper flakes Why eating mindfully and intuitively is a trend for 2021 Small changes we can make for healthier families and communities in 2021 include the following: go outside and get fresh air daily; find your food style and modify it to be nourishing and health-promoting  Maya’s hopeful messages: “I hope to see systemic shifts in which marginalized and disenfranchised communities will receive the help they need. I also hope to see expansion in the dietitian field to be more inclusive of all people.” Maya’s newest cookbook that’s in the works right now     Resources:    Maya Feller Nutrition - Website Instagram: MayaFellerRD Twitter: MayaFellerRD Facebook: Maya Feller Nutrition   Maya's cookbook: The Southern Comfort Food Diabetes Cookbook   Liz's Podcast Posse on Facebook

Happy New Year! We made it through 2020! I hope you’re looking forward to more fun in 2021 and more fun in the kitchen as you cook up recipes your family will love! Mona Dolgov is the author of Satisfy, a brand-new cookbook packed with 120 easy and delicious, gluten-free recipes made with real ingredients, real portions, and lots of vegetables. Every recipe is nutrient-dense, clocks in at 500 calories or less, and will leave you feeling full and satisfied. On today’s show, you’ll learn about Mona’s career in nutrition and food, along with her unique brand of recipe inspiration. You’ll hear about Chocolate Avocado Cookies, Pecan-Crusted Chicken, and Salmon Scampi Salad. Mona also has a delicious hummus recipe that has half the calories of the usual version. We’re also discussing simple ways to cut added sugar from your family’s diet and why Mona believes 65% of your plate should be filled with fruits and vegetables. Mona also tells us how to join her cooking classes on Zoom and Facebook. Join us to learn more about adding new inspiration to your family dinner fare!   Show Highlights:   Get to know Mona: she lives in the Boston area with her husband, loves when her two children make it home for a visit, and wants to make a difference in people’s lives with food and nutrition Why Mona identifies portion control as an important element of the healthy and delicious recipes in Satisfy The value of “plant-forward” meals that are 65% vegetables Some of Mona’s favorite recipes in her book are Chicken Marsala, Egg Roll in a Bowl, and Smoked Salmon Salsa The secret to Mona’s Peanut Sauce, made with peanut butter (or almond butter or sunflower seed butter), fresh ginger, coconut aminos, honey, crushed red pepper, rice vinegar, and sesame oil Why gluten-free alternatives bring SO many choices to the table Mona’s Grilled Salmon Scampi Salad is a pleasing combination of warm and cool food; it’s assembled with grilled fresh veggies, grilled salmon, and a light sauce of extra virgin olive oil, lemon juice, and garlic-- then placed atop a bed of fresh greens and tomatoes How Satisfy is divided into chapters and categories How Mona’s hummus recipe checks in with half the calories of the usual version because it doesn’t include olive oil Mona’s tips for reducing the added sugar in the typical American diet: Make desserts in pieces and small portions Use pie alternatives without a heavy crust Watch out for hidden sugar in processed sauces and foods Use flavor enhancers like vanilla and cinnamon Mona’s delicious Chocolate Avocado Cookies are made in the food processor with an egg, avocado, unsweetened cocoa powder, sugar (only ¼ cup!), baking soda, dark chocolate chips, and a pinch of salt (it’s a dairy-free and gluten-free recipe!) Mona’s Pecan-Crusted Chicken with Butternut Squash is a delicious sheet pan meal made with gluten-free bread crumbs, chopped pecans, dijon mustard, and honey; the key is to pound your chicken breasts to a uniform thickness and uniformly cube the butternut squash and brussels sprouts Mona’s community, which includes Facebook, Instagram, and weekly Zoom cooking classes   Resources:   Giveaway: Enter for a chance to win SATISFY: Real Ingredients; Real Portions; Real Simple. Post a comment in the Comments section below and tell me what you and your family are doing to eat a healthier diet in 2021. What changes are you planning to make to your everyday diets, and/or are there any new habits you're planning to adopt in the new year? I'll pick one lucky U.S. winner on January 20th.   Mona's website: www.monadolgov.com    Instagram @MonaDolgov Facebook   Buy the cookbook:  https://www.monadolgov.com/satisfy-cookbook   SATISFY Zoom cooking classes: https://www.monadolgov.com/january-event   Liz's regular links: Liz Weiss, MS, RDN Food & Nutrition Blogger, Podcast Host, Author, Speaker, Spokesperson Author, Color, Cook, Eat! coloring book series Website: Liz's Healthy Table Listen to my Podcast Read my Blog Media Excellence Award winner - Academy of Nutrition & Dietetics 

2020 was a doozy of a year, and I don’t need to say why! On this week’s show, I look back at my favorite episodes from 2020, the changing food and eating trends we saw during the pandemic, a new killer recipe for Chocolate, Orange & Almond Sparkle Cookies, and the silver linings that sprung from nearly a year of quarantine. Of course, we all had big hopes and dreams for the year, and I even talked about them on episode 67 during my Celebrate 2020 episode. But like so many people out there, I nixed a year of food adventure and travel for an at-home lifestyle that included working (initially) from my dining room table and cooking a heck of a lot more for my immediate family. What were YOUR silver linings? Share a comment below and tell me about the good things that emerged from your COVID life. Today’s show is about silver linings as I want to explore all the good things that came with the difficulties of the pandemic. We’ll wrap up the show with one of my new favorite cookie recipes, Chocolate Orange Almond Sparkle Cookies. It’s a yummy treat for the holidays--or any day! Join me as we take a look back at 2020’s Silver Linings and look ahead to 2021 and new adventures! Show Highlights: How I transitioned to my new stand-up desk and saw immediate improvement in my physical health How I discovered yoga classes at home; my new favorite teacher is Jordan at Burning Wheel How I’ve had great fun discovering new parts of Nantucket with my new eBike How I’ve enjoyed some really good TV shows, like Emily in Paris, The Queen’s Gambit, and The Mandalorian How I’ve been cooking a LOT! Like many of you, I’ve enjoyed the return to family mealtimes How I’ve discovered Master Classes; I’m currently taking a class on Modern Middle Eastern Cooking with my favorite chef, Yotam Ottolenghi How I’ve loved working with my awesome intern from Shanghai who currently lives in Boston; check out Resources for her delicious family recipe for Ketchup Shrimp with Vegetables How I’ve learned to do Zooms, webinars, and TV segments--all from my home kitchen, with the help of some basic lighting and recording equipment  Some of my favorite Liz’s Healthy Table episodes from 2020: my visit with Joe Yonan, the author of Cool Beans and food editor of the Washington Post; my visit with Annie Fenn, the doctor and chef whose blog is Brain Health Kitchen; and the relevant shows we did on quarantine cooking, immunity, and food safety Some favorite 2020 Silver Linings shared by listeners My plans for this winter include moving into our new Boston condo, enjoying city life, and waiting for the COVID vaccine As promised, my recipe for Chocolate Orange Almond Sparkle cookies; they are made with gluten-free baking flour, almond flour, cocoa powder, baking soda, salt, eggs, sugar, canola oil, vanilla extract, orange zest, and sparkly sprinkles Glimpses into upcoming shows for 2021; I hope you’ll join us in 2021!   Resources: Master Class - Modern Middle Eastern Cooking with Yotam Ottolengi Learn more about Liz Weiss, MS, RDN, Food & Nutrition Blogger, Podcast Host, Author, Speaker, Spokesperson Author, Color, Cook, Eat! coloring book series Website: Liz's Healthy Table Listen to my Podcast Read my Blog Media Excellence Award winner - Academy of Nutrition & Dietetics 

On this week’s show, we’re making smoothies--but not just any smoothies. The blended drinks we’re making today are designed to support your family’s gut health and heart health and to deliver benefits like glowing skin, strong muscles, and calming chronic inflammation, which can wreak havoc on your health. Join us as today’s guest explains why delicious smoothies aren’t just a summertime treat.  Frances Largeman-Roth is a registered dietitian, mom of three, avid runner, and author of Smoothies & Juices: 100 Delicious Recipes for Optimal Wellness. (See our Resources section below to learn how you can enter the giveaway for this amazing cookbook.) Frances is the founder of FrancesLargemanRoth.com, where you will find delicious recipes for the whole family and many free healthy eating guides. She’s a cookbook author and contributor to Today.com, Parents, and Parade. She has appeared on TV shows like Good Morning America and the Rachael Ray Show. Frances is a whiz when it comes to making smoothies! On today’s show, we’ll share recipes made with unexpected ingredients like fresh and frozen peaches and oats. We’ll blend up one of my favorite recipes from the book for a Ginger Mango Orange Smoothie. Frances shares inside information about what to stock in your gut-healthy smoothie pantry. You’ll also get the scoop on protein powder and collagen and learn why you may want to add these to your smoothies. It’s time to break out your blenders again and make smoothies!   Show Highlights: The scoop on Frances’ country life after 12 years in Brooklyn as she raises her kids, 11, 9, and 6--and prepares to add a new puppy to the mix Frances’ work for food magazines, writing cookbooks, and her website/newsletter What mealtime looks like in Frances’ busy household Frances’ cookbooks: Feed the Belly (a guide for pregnant moms who want to eat a healthy diet), The Carb Lovers Diet, and Eating in Color (prompted by her picky daughter) Her latest cookbook, Smoothies & Juices, focuses on the nutrients packed into smoothies made with quality ingredients What you need to start your smoothie adventure: a blender, measuring cups, and freezer bags The ideal smoothie for gut health includes prebiotic fiber (good sources are bananas, oats, apples, kiwi, chia seeds, flax seeds, honey, and maple syrup) and probiotics (good sources are kefir and yogurt) Frances’ Gut Health Smoothie is made with kefir, kale, almond butter, banana, and kiwi Why you should add oats to your smoothies for body and texture Other surprising smoothie ingredients include avocado, chia seeds, and flax seeds Try Frances’ Ginger Mango Orange Cream Smoothie that’s made with carrots, ginger, mango, orange carrot juice, and vanilla yogurt Frances’ helpful tips: Add juice to your blender before other ingredients Add baby spinach for iron, fiber, and a mild sweetness Clean your blender by adding two drops of liquid soap and water; blend it and it will clean itself! How smoothies and their powerful nutrients can boost immunity How smoothies can help improve your skin if you add collagen and beta carotene To reduce inflammation: Reduce added sugars, refined carbs, and saturated and trans fats Use grapes, cherries, turmeric, ginger, chia seeds, and blueberries In smoothies, avoid added sugar, but don’t shy away from the natural sugars in fruits and dairy ingredients because they provide energy and added nutrition Should I add protein powder to smoothies? Which ones are best? Check out Frances’ book for all the information you need Frances’ family favorite smoothies: Strawberry Avocado Refresher: strawberries, avocado, frozen banana, lime juice, and ice Banana Avocado Zinger: banana, avocado, baby spinach, coconut water, frozen pineapple chunks, chopped fresh parsley, and lime juice (jalapeno is optional)   Resources: Giveaway: We're giving away a copy of Smoothies & Juices to one lucky U.S. winner. For a chance to win, post a comment in the comments section below and tell me about your favorite smoothie recipe and/or your favorite go-to smoothie ingredient. I'll pick one winner at random on December 16th at noon ET. Good luck! Find Francis on the web: Instagram and Twitter: @FrancesLRothRD  Get my FREE monthly FLR VIP newsletter with recipes and discounts www.franceslargemanroth.com Smoothies & Juices: Prevention Healing Kitchen Author of Eating in Color and Feed the Belly Contributor At Today.com and Parents magazine Host of The Milk & Honey Kitchen with Frances on YouTube Like me on Facebook! Frances’ recommendation: Collagen -- unflavored collagen from Vital Proteins and the vanilla multi collage from Ancient Nutrition. Frances uses it in her coffee daily and also enjoys adding it to smoothies.   

We’re all busy making plans for the holidays, starting with Thanksgiving. How are you celebrating this year? Are you making your typical sweet potato side dish, or are you preparing the entire meal from scratch, like me? How are you keeping your stress meter out of the red? My guest today has simple advice for adding ease, flavor, and a dash of good health to your Thanksgiving Day dinner--and beyond. Jenna Helwig is the food director at Real Simple magazine and the author of four cookbooks; her fifth is coming out next year. She’s also the founder of a NYC-based personal chef services company called Rosaberry. When it comes to simplicity in the kitchen, Jenna’s got us covered. Today’s show brings lots of recipe inspiration, like Maple Sweet Potatoes with Spicy Pecan Praline and a Vanilla Sweet Potato Cheesecake dessert that I’m planning to make for Thanksgiving. Jenna has advice for staying grounded and grateful during the holidays, along with tips for streamlining your holiday dinner to-do list. If you love mashed potatoes, don’t miss Jenna’s easy hacks for adding fun, new flavors to your old favorites. Thanksgiving may look a little different this year, but Jenna is here to help us cope and cook delicious meals with confidence.    Show Highlights:   Get to know Jenna, her life in Brooklyn as she raises a teenager, loves cookbooks, and indulges in her passion for New York Yankees baseball Jenna’s books, blog, and her work at Real Simple and Rosaberry A glimpse at an average day in Jenna’s life Plans for Thanksgiving at Jenna’s house Maple Sweet Potatoes with Spicy Pecan Praline features roasted sweet potatoes and shallots topped with candied pecans and lime zest Jenna demystifies the under-appreciated shallot Vanilla Sweet Potato Cheesecake, which is made with cream cheese, eggs, vanilla, sweet potato, and a pie crust Five ways to add better nutrition and flavor to mashed potatoes: swirl in chimichurri or pesto, drizzle with pumpkin seed oil and top with pepitas, add Greek yogurt, blend with cauliflower, add roasted garlic Jenna’s tips for streamlining Thanksgiving: “Realize that not every dish has to be over the top, and make dishes ahead when possible.” Why pumpkin pie is Jenna’s go-to Thanksgiving dessert Tips for pursuing positivity during the holidays: practice password therapy and list thankfulness in threes How Jenna balances holiday indulgences with healthy hacks How we can take opportunities to be more intentional in the ways we celebrate holidays Resources: Mash Notes: Recipes from Real Simple featuring potatoes   https://www.realsimple.com/food-recipes/browse-all-recipes/maple-sweet-potatoes-recipe Hear from Jenna's non-binary teenager. An essay about Rosen's gender journey can be found here:  https://www.parents.com/parenting/better-parenting/teenagers/teen-talk/im-a-teen-who-is-nonbinary-heres-what-i-wish-parents-would-know-about-gender/   Jenna's website: https://www.jennahelwig.com/ Follow Jenna:  Instagram: @jennahelwig and @realbabyfood Twitter: @JennaRosaberry Jenna’s books: The Multi-Cooker Baby Food Cookbook, Baby-Led Feeding, Real Baby Food, and Smoothie-licious  

This week’s show is all about authentic and healthy Indian cooking. Indian food has always been a bit of a mystery to me, but my guest today explains the diverse and delicious cuisine of India in an easy and understandable way. If the extent of your Indian cooking knowledge revolves around the word “curry,” then you don’t want to miss today’s show!   Madhu Gadia is a leading authority on Indian cooking and the author of The Indian Vegan Kitchen. Madhu is the mother of two grown children, grandmother, and a fellow registered dietitian. She’s also the voice behind the must-visit website, Cuisine of India.com. Hope over to Madhu’s website to see her delightful cooking videos, blog posts, and recipes. Think of it as your one-stop-shop for all things Indian cooking. On today’s show, you’ll hear about her life as a child around the kitchen table in India, her favorite family recipes (hint: you’re going to need some chickpeas!), and how you can set up a nourishing Indian pantry in no time, including the six spices you’ll need to make traditional Indian dishes. We’ll also talk about the exciting recipes in Madhu’s latest book.    Show Highlights:   Madhu’s life in Ames, Iowa, her work, and her family How Madhu feels comfortable in both Indian and American culture The biggest differences in the regions of northern India and southern India are the staple grains; wheat is prevalent in the north and west, and rice is used mainly in the south and east Misconceptions about “curry” in Indian cuisine: Is it a spice or a dish? Madhu’s Creamy Mushroom Curry, a side dish with no cream, is made with onions, ginger, garlic, green chiles, almonds, cashews, mushrooms, turmeric, salt, and cayenne pepper Starter spices for Indian cooking include turmeric, cumin seeds, ground coriander, cayenne pepper, garam masala, and black mustard seeds What is garam masala? A flavorful spice blend of cloves, ginger, cumin seeds, and cardamom; it’s “heating” to the body and good for health and digestion Other basics for the Indian pantry include onions, ginger, garlic, green chiles, beans, whole wheat flour, lentils, chickpeas, and basmati rice Madhu’s first cookbook, Light and Luscious Cuisine of India, was published in 1997; it was later republished and renamed New Indian Home Cooking Why Indian cooks add asafoetida (a spice) to most bean dishes  Madhu’s favorite Indian recipe: Quick Chickpea Curry, which brings all the flavors of India with canned chickpeas, onions, cumin seeds, ginger, chopped tomatoes, turmeric, ground coriander, cayenne pepper, salt, garam masala, and lemon juice; it’s ready in 15 minutes and goes well with rice for a quick meal “Masala”--a general Indian term for a dry spice blend “Dal”--a general Indian term for a dish with beans Madhu’s life as a young girl growing up in India The prevalence of vegetarianism among Indian people Madhu’s Pea and Tofu Curry made with tofu, frozen peas, onions, ginger, garlic, green chiles, tomato sauce, cumin seeds, almond meal, white poppy seeds, turmeric, coriander seeds, garam masala, and cilantro Madhu’s favorite Indian desserts: Jalebi (a dessert similar to funnel cake) and Almond Halwa, which is made with roasted almond meal and a syrup of sugar, water, and cardamom Kid-friendly, starter recipes to try in Madhu’s book: Potato Flatbread and Veggie Noodles     Resources:   Cuisine of India: Madhu's website Madhu's Quick Chickpea Curry Madu's YouTube cooking channel Madhu on Instagram

Today’s show is all about the DASH diet, which stands for “Dietary Approaches to Stop Hypertension.” It’s a diet filled with fruits, vegetables,  low-fat dairy and fiber and low in sodium and saturated fat. It’s how I love to eat, and it’s a healthy way of eating whether you have high blood pressure or not. My guest today is Rosanne Rust, MS, RDN, author of the new cookbook, DASH Diet for Two. Rosanne Rust is a dietitian, friend, and the author of The DASH Diet for Two: 125 Heart-Healthy Recipes to Lower Your Blood Pressure Together. Rosanne is an internationally recognized nutrition expert who has a passion for facts. She created her blog, Chew the Facts, to help consumers decipher nutritional facts from myths. She’s also the author of DASH Diet for Dummies, Glycemic Index Cookbook for Dummies, and Calorie Counter Journal for Dummies. In today’s show, we talk about Rosanne’s decision to become a dietitian, and why preventing and treating high blood pressure through a healthy lifestyle is near and dear to Rosanne’s heart. You’ll also get some great recipes, including Noodles with Mushrooms and Cabbage and Grilled Shrimp Stuffed Poppers, an appetizer that will blow your mind.    Show Highlights: The scoop on Rosanne and her story How Rosanne’s blog and website, Chew the Facts, give the facts to combat the misinformation about nutrition Rosanne’s path to becoming a dietitian after battling food intolerances and digestive issues for years Rosanne’s book about the DASH diet Why high blood pressure is more common than you think, with nearly ½ of all US adults having it and 1 in 3 of the world’s population How high blood pressure is often misdiagnosed, even though it contributes to millions of deaths each year How certain populations are affected by high blood pressure at greater risk, like Africans-Americans Rosanne’s personal high blood pressure story, which includes a strong family history and low dose medicine DASH diet basics: “Dietary Approaches to Stop Hypertension” Not for weight loss, but a lifestyle Based on clinical research, trials, and dietary patterns The pattern for all-around healthy eating includes low sodium, 8-10 daily servings of fruits and vegetables, 2-3 daily servings of low-fat dairy, low saturated fat and sugar, and high fiber The lifestyle components of the DASH diet: stay active and manage stress and weight The importance of adding important nutrients in a “food first” health plan An overview of Rosanne’s cookbook and chapters (it’s packed with 125 delicious recipes!) DASH-style Cobb Salad: uses roasted sunflower seeds instead of bacon, fewer blue cheese crumbles, amped-up veggies, and a lighter dressing Grilled Shrimp Stuffed Poppers: uses low-fat cream cheese How eggs and shrimp have gotten a bad rap on most diets, but are allowed on the DASH diet Tips on cutting sodium without sacrificing flavor Noodles with Mushrooms and Cabbage: a Hungarian-inspired recipe with onions, butter, egg noodles, cayenne pepper, mushrooms, and cabbage Baked Apples: a reduced-sugar dessert with heart-healthy nuts Rosanne’s next book is DASH Diet for Dummies, 2nd edition; it’s a reference book on nutrition with 45 recipes   Resources:   DASH Diet for Two: 125 Heart-Healthy Recipes to Lower Your Blood Pressure Together   Rust Nutrition and Chew the Facts blog: https://rustnutrition.com/   Rosanne on: Twitter Instagram Facebook

Today’s show is relevant to every woman because, if we haven’t gone through it already, we all will face menopause one day. You may not realize that there are steps we can take regarding diet and exercise to prepare our bodies ahead of time. Join us for a closer look at natural ways to manage hormones, health, and happiness.  Elizabeth Ward and Hillary Wright are the authors of the new book, The Menopause Diet Plan. The book explores the physiology of menopause symptoms that many women experience and outlines important diet strategies to manage those symptoms. We’ll also talk about eating according to your body clock, why plant-forward diets can be your best friend, and why many of us should cut back on carbs.    Liz Ward is an award-winning nutrition coordinator and writer who lives in the Boston area. She’s the author of several books including Expect the Best: Your Guide to Healthy Eating Before, During, and After Pregnancy.   Hillary Wright has over 30 years’ experience as a nutrition educator with expertise in women’s health. She’s the author of two previous books, The PCOS Diet Plan and The Prediabetes Diet Plan. She is also the senior nutritionist at the Dana-Farber Cancer Institute in Boston, and she’s a founding member of the nutrition technology company, Good Measures.    Show Highlights:   Get to know Liz, the mother of three girls, and Hillary, the mother of three boys (and no, none of the children of these lifelong friends ever matched up together as their mothers wished) Menopause and perimenopause defined Common menopause symptoms include the following: hot flashes, night sweats, trouble sleeping, irregular periods, mood swings, dry skin, and weight gain Why perimenopause and menopause symptoms vary from woman to woman Other symptoms can include bone loss and a greater risk of heart disease from lack of estrogen Is there a magic bullet for hot flashes? Sadly, the answer is no. Things that may help with symptoms include hormone replacement therapy, soy foods, exercise, proper sleep, acupuncture, cognitive behavioral therapy, and relaxation techniques Use caution with supplements that have an estrogen-like effect Why Liz and Hillary wrote their book about menopause From the book, the core principles of menopause nutrition: Eat according to your body clock Focus on plant-based foods Focus on eating lower carb/higher protein diet Get regular physical activity Why Liz and Hillary’s menopause diet plan doesn’t exclude any food  The benefits of curbing refined carbs and eating fewer refined grains while eating high-quality carbs and more protein The supplements that might be helpful are calcium, vitamin D, and Omega-3 fatty acids What it means to eat a “plant-based” diet Liz and Hillary’s recipe for walnut pesto; it’s made with yogurt and walnuts and tastes great on fish and chicken How the recipes in the book are delicious, easy, flexible, and family-friendly How many recipes in the book can be modified to fit your tastes, like Stir-Fry, Your Way From the book, a recipe for Chicken Italiano that includes lots of vegetables The biggest take-home message about menopause today: “Women need to start paying attention to preparing for menopause long before their period ends.” Why belly weight gain happens in menopause     Resources:   The Menopause Diet Plan on Amazon   Find Elizabeth Ward on the web at: Better is the New Perfect Find Hillary Wright on the web at: Hillary Wright   Elizabeth Ward on IG: @ewardmsrd Elizabeth Ward on Twitter: @ewardrd Elizabeth Ward on Facebook   Hillary Wright on IG: @Hwrightrd Hillary Wright on Twitter: @pcosdiet   Menopause Diet Plan on Facebook

Today’s show is a celebration in honor of National Family Meals Month and National Fresh Fruit and Vegetable Month. For dietitians, it doesn’t get much more exciting than that! Join us to learn more! Elise Compston and Stephen Compston are joining me with tips for gathering your family around the table more often. They also have clever ways to increase your fruit and veggie consumption. This husband and wife dietitian duo are the parents of two young kids, and they run the blog, Straight Outta Compston Kitchen. Their blog is loaded with healthy recipes and mealtime inspiration galore, and there are lots of freebies in the resources for today’s show, so check it out!   Show Highlights:   More about Elise and Stephen, their family, and their work Elise’s passion is recipe development, while Stephens’ specialty is working with diabetes sufferers How their business, Straight Outta Compston Kitchen, exists to develop healthy, simple, family-friendly meals Why Elise, Stephen, and Liz all serve as Fruit and Vegetable Ambassadors in Action for the Have A Plant Program of the Produce for Better Health Foundation The benefits of family meals include cooking at home, trying new things, eating meals together, and helping kids develop palates for healthy foods From Elise and Stephen: Top tips for family meals at the table include cook together with your kids, and start simple if you think you can’t cook What family mealtime was like for Elise and Stephen as they grew up The best tips for fulfilling the pledge to eat one more fruit or vegetable every day The Family Meal Mystery Basket ingredients: rotisserie chicken, carrots, apple, parsley, and honey Elise and Stephen created a Harvest Chicken Waldorf Pita Pocket Liz created Chicken and Carrot Shawarma Salad Bowls The Pantry Survival Guide, Top Ten Staples: From Elise and Stephen: frozen fruits and vegetables, canned vegetables, broth, salsa, eggs, canned tuna, canned pumpkin, ground flaxseed, nuts and seeds, and herbs and spices From Liz: corn tortillas, shredded cheese, canned salmon, frozen fruits and vegetables, eggs, nut butter, canned beans, pasta, and pasta sauce Go-to favorites for Elise and Stephen: Turkey Jerky and Pesto Chickpea Salad What’s next for the Compston family--maybe a cookbook in the future? Resources: Straight Outta Compston Kitchen website and blog The Compstons on Instagram   Harvest Waldorf Pita Pockets Chicken and Carrot Shawarma Salad Bowls  National Family Meals Month National Fruits & Veggies Month   Freebies discussed on the podcast: Liz's Top 10 Pantry Essentials Fridge/Pantry Checklist from the Compstons

This week’s show is all about inflammation. What is it? What role does it play in gut health, cancer, heart disease, and other chronic conditions? What can we do to keep inflammation at bay? And what role does diet play in both causing it and preventing it? My guest is Carolyn Williams, PhD, RD, author of one of my favorite new cookbooks, Meals that Heal: 100+ Everyday Anti-Inflammatory Recipes in 30 Minutes or Less. This episode may change the way you eat forever!  Carolyn Williams, Ph. D., is a registered dietitian, culinary nutrition expert, and author of Meals that Heal: 100 Everyday Anti-inflammatory Recipes in 30 Minutes or Less. Carolyn’s recipes are simple, easy, and family-friendly--and they feature many of my favorite foods. Carolyn received a 2017 James Beard Journalism Award, and her work is regularly featured in top magazines like Cooking Light, Eating Well, Real Simple, All Recipes, and Prevention. She teaches culinary arts and nutrition classes at a local college, where she is a tenured faculty member. She lives in Tuscaloosa, Alabama, with her two children. In this episode, we talk about some of Carolyn’s recipes like Avocado and Tomato Chicken Salad, Salmon with Quinoa and Kale Salad, and her Peanut Butter Chocolate Chip Cookie Bites, made with chickpeas.    Show Highlights:   Get to know Carolyn better How Carolyn honed her cooking skills with outdoor mud pie creations as a kid Why Carolyn wanted to understand nutrition better How Carolyn’s book, Meals that Heal, came to be Carolyn’s “Aha” moment of realization about inflammation and multiple health issues Low-grade, chronic, and acute inflammation: the good, the bad, and the ugly Foods to avoid to minimize inflammation: fast food, fried foods, and processed foods Guidelines for reading food labels to look for minimally-processed foods Foods we should eat more often: leafy greens, olive oil, berried, cruciferous vegetables, fatty fish, green tea, cultured/fermented foods, and nuts and seeds How a healthy microbiome keeps inflammation in check Carolyn answers Liz’s questions about dairy, gluten, and inflammation Salmon with Quinoa and Kale Salad with Citrus Vinaigrette (use frozen quinoa from Trader Joe’s for an easy shortcut!) Avocado Chicken Salad: shredded, cooked chicken, cherry tomatoes, scallions, ripe avocado, lime juice, olive oil, salt, and cumin Some favorite recipes at Carolyn’s house: Zucchini Taco Skillet, made with zucchini noodles Yogurt Bark, made with fruit and granola Peanut Butter Chocolate Chip Cookie Dough Bites: made with chickpeas, peanut or almond butter, brown sugar, almond milk, vanilla, salt, old-fashioned oats, and dark chocolate chips Liz’s healthier version of 7-Layer Bars: made with chickpeas, sweetened condensed milk, nuts, dried fruit, oats, chocolate chips, and shredded coconut Benefits of incorporating more anti-inflammatory foods for people of all ages A random question from the Mason jar about Carolyn’s worst kitchen blunders Carolyn’s inspiration to dig more into inflammation and foods that heal   Resources:   Liz's Lightened-Up 7 Layer Bars Carolyn's website   Carolyn on social media: Pinterest Instagram Facebook   Liz Weiss, MS, RDNFood & Nutrition Blogger, Podcast Host, Author, Speaker, Spokesperson Author, Color, Cook, Eat! coloring book series Website: Liz's Healthy Table Listen to my Podcast Read my Blog Media Excellence Award winner - Academy of Nutrition & Dietetics

If you are sick of cooking, we’ve got you covered with today’s show. Since March, I’ve been cooking up a storm, and I’ve only been out to eat twice, which is a big deal for me. Maybe quarantine cooking has you frustrated, uninspired, and tired of planning yet another family meal. This episode will give you lots of delicious, healthy ways to get quick, effortless meals on your family’s table night after night and day after day.    Joining me on today’s show are Jessica Jones and Wendy Lopez, fellow dietitians and founders of Food Heaven, an online resource for inclusive and accessible wellness. They also host the popular Food Heaven podcast, named by iTunes as a New & Noteworthy Podcast in 2016. Jess and Wendy are the co-authors of 28-Day Plant-Powered Health Reboot. They write a monthly food and nutrition column for Self magazine, and their Instagram page is a must-follow. Together, we’ve got mealtime hacks and speedy recipes designed to get you in and out of the kitchen quickly and without a single ounce of stress. You don’t want to miss Wendy’s “Avocado Tale of Woe;” I’m still laughing at her crazy story that explains why avocados are NOT her favorite food.    Show Highlights:   Get to know Jessica and Wendy, how their brand was born, and their podcast that focuses on healthy and sustainable strategies for living The reality of cooking in quarantine, then and now Best throw-together meals to use leftover vegetables, fresh vegetables, canned beans, etc.: quesadillas, pitas, salads Jessica’s favorite three-ingredient meals: pasta, marinara sauce, and cashews; frozen burrito (Trader Joe’s), avocado, and baby carrots; rice, black beans, and salsa Liz’s new four-ingredient favorite filling for tacos: chipotle salsa, ground beef, black beans, and shredded cheese The best prep ahead meals are one-pot/pan meals like soups, stews, and casseroles; Jessica’s favorite go-to site is Pinch of Yum for balanced, flavorful, and simple meal ideas Foods that are easy to prep ahead and freeze for later use: hard cheeses, tofu, pizza dough, and sauces like pesto and sofrito Why the neighborhood food swap is perfect for quarantine and the best practices to follow to stay safe A great idea to prepare and share with neighbors: stir fry with tofu, peppers, ginger, garlic, sesame oil, and soy sauce Why pre-made meals can preserve your mental sanity, make life easier and less stressful, and still be nutritious and delicious Jessica’s meal kit experience takeaways, including why she loves the many options and how she found favorites like ramen noodle stir-fry and sloppy joe varieties Mental health hacks to keep from stressing out about preparing meals Final words of advice: “Take it one day--or one hour--at a time. Don’t pressure yourself to keep going when you need a break. Don’t try to be perfect.”   Resources:   Recipes and topics discussed on the show:   No-Knead Focaccia from Basically: https://www.bonappetit.com/story/focaccia-pizza   No-Knead bread - Mark Bittman: https://www.markbittman.com/recipes-1/no-knead-bread   3 Ingredient Creamy Tomato Shells from Pinch of Yum: https://pinchofyum.com/creamy-tomato-shells   Self Magazine articles from Wendy and Jess:   - 5 Ways to Make Sure You Eat When You're Sick of Cooking and Burned Out By Daily Life: https://www.self.com/story/food-tips-burned-out   - 9 Quick Meals I’m Throwing Together Lately Because Cooking During the Pandemic Is a Scam. 3 Ingredient Meals: https://www.self.com/story/quick-meals   Food Prep show episode with Toby Amidor, MS, RDN:  https://www.lizshealthytable.com/2018/01/24/meal-prep-magic-with-toby-amidor-ms-rd/   Want to learn more about Eritrean cuisine? Read about it here:  https://en.wikipedia.org/wiki/Eritrean_cuisine   Almond Brownies from King Arthur: https://www.kingarthurbaking.com/recipes/almond-flour-brownies-recipe   Crispy Pan Pizza from King Arthur: https://www.kingarthurflour.com/recipes/crispy-cheesy-pan-pizza-recipe   Find Wendy and Jess on the web: https://foodheavenmadeeasy.com/   Food Heaven Podcast: https://foodheavenmadeeasy.com/podcast/   Food Heaven on Social Media: Instagram Facebook Twitter 28-Day Plant-Powered Health Reboot by Jessica Jones and Wendy Lopez  

On today’s Liz's Healthy Table podcast, we’re talking about foods, nutrition, and dietary supplements that support a healthy immune system. What does science say about vitamins D, C, A, and E? What about zinc? Why is a diet rich in fruits and vegetables more important now than ever as we deal with a global pandemic? And why are the elderly at greater risk for nutritional deficiencies? Join me as we dive into these topics and more, including why you’ll never hear me claim that anything can "boost" your immune system. (I prefer the term, "support.") Anthony Thomas, Ph.D., is a Nutrition Researcher and Director of Scientific Affairs at Jarrow Formulas in Los Angeles. Anthony evaluates research for ingredient use in dietary supplement formulations, including dosing and usage recommendations to reflect scientifically supported benefits. He has authored and co-authored multiple published peer-reviewed scientific manuscripts and served as peer reviewer with relevant expertise in the field of nutrition and metabolism for multiple scientific journals.  Anthony is an avid user of dietary supplements, but he believes strongly that diet and physical activity come first. You may remember Anthony from last year’s two-part series on probiotics. If you scroll down, you'll find those links.  Show Highlights: Updates on Anthony’s family, which includes a new baby girl To put diet and immunity in perspective, Anthony doesn’t use the phrase “boost immunity,” but thinks of diet and supplements as things that reinforce and prime immunity How macronutrients and micronutrients are the building blocks for cellular function With Anthony’s “food first” approach, nutrition supplements are one tool to support immunity and overall health Other lifestyle factors that affect immunity include stress management, sleep, and physical activity The role of a healthy immune system and how it relates to COVID-19 Why the elderly and people who suffer from obesity tend to have higher rates of nutrient deficiency, and may be more susceptible to COVID-19 How to get more calcium, vitamin D, and zinc into your diet Why eating for immunity is not an “all-or-nothing” proposition (a weekend cheat meal won’t blow it for you!) Protein’s role in a healthy immune system How fruits and vegetables (and vitamins A and C) are critical for fighting infections Anthony’s thoughts on the role of probiotics in immune function The scoop on turmeric, garlic, and ginger as they relate to immunity Why elderberry and mushroom supplements could be important during times of higher stress and vulnerability Why Anthony says everyone could benefit from taking vitamin D supplements The benefits of zinc supplementation The supplements that Anthony takes every day or every other day: vitamin D, vitamin C, zinc, and probiotics Takeaways we’ve learned from the global pandemic: “We weren’t well-prepared, but we can learn and be better prepared for the next one with our diet and strategic supplementation.” A final question: Does a healthy immune system reduce the risk of catching COVID-19 or improve our outcome?    

They are healthy, nutrition-packed, and can be the building blocks to some pretty delicious, yet hearty meals. There is perhaps no food quite so convenient, versatile, and humble--finding a home in even the tightest of food budgets. What is this miracle food of which we speak? Beans! They come in so many different varieties, and the meal possibilities are endless. A kitchen without beans is like a day without sunshine. Beans are versatile, delicious, nutritious, and they add an endless array of recipe possibilities to meals, snacks, and desserts. I use them all the time in my everyday cooking, and so does Joe Yonan, author of the new cookbook, Cool Beans: The Ultimate Guide to Cooking with the World's Most Versatile Plant-Based Protein. If you've been cooking more and more and more these days at home, then you'll love the recipes, kitchen wisdom, and cooking advice from Joe Yonan. He's the Food and Dining Editor for The Washington Post, and as you'll discover on this week's show, he's also the master of cool bean cookery. Oh, and wait till you hear about his recipe for Harissa Roasted Carrots and White Bean Dip and Julia's Deep, Dark Chocolate Mousse. Let’s get cooking with Joe! Show Highlights: Get to know Joe better How Joe became interested in food shopping and meal prep at eight years of age How the coronavirus crisis has affected the restaurant industry and food journalism The new website geared to novice cooks with recipes, tips, and guidance for beginning cooks: Voraciously The silver lining to the pandemic: more people are interested in cooking at home, and family dinners have made a comeback How Joe became fascinated by beans as a vegetarian for the past eight years Benefits of beans: incredible nutrition, packed with fiber, vitamins, and minerals, versatile, shelf-stable, and affordable How beans are a common denominator in “blue zones,” places across the globe where people live longer than average Benefits of dried beans over canned: they are cheap and include many different varieties that aren’t canned; also, you have more control in the cooking process and texture and have the cooking liquid that can be added to dishes for extra flavor Joe’s rules for cooking dried beans and his take on the “to soak or not to soak” question How kombu (dried seaweed) helps digest beans to reduce flatulence and soften the beans Joe’s favorite recipe in Cool Beans, Lalo’s Cacahuate Beans Joe’s recipe for Harissa Roasted Carrot and White Bean Dip, which uses harissa (a North African chili paste); toss the carrots with harissa and roast them at high heat (chipotle peppers in adobo sauce can be substituted) and puree them with a can of white beans with mint and lemon juice Where Joe’s inspiration for recipes comes from The adaptability of beans in many recipes, since they are a vegetable AND a protein that’s starchy Gateway recipes for beans include hummus, chili, and purees to use in soups and pasta Joe’s recipes for Julia’s Deep, Dark Chocolate Mousse and Black Bean Brownies   Resources: Photos by Aubrie Pick, food styling by Lillian Kang, courtesy Ten Speed Press.  Joe Yonan Food and Dining Editor, The Washington Post Cool Beans: The Ultimate Guide to Cooking With the World's Most Versatile Plant-Based Protein is out NOW from Ten Speed Press. Find Joe on social media! Instagram Twitter Facebook Read more on my website!

How have you been navigating grocery shopping, cooking, and meal planning during quarantine? My habits certainly have changed, and I've talked about it on the show over the past few months. So this week, I thought it would be fun to hear from three fellow dietitian friends and podcast hosts to see how they're coping with the new normal and how their cooking, shopping, and eating habits have evolved over the past few months. Tune in for tips on turning dinner into tasty lunch leftovers the next day; how to bust through dinnertime boredom by trying new "out of the box" recipes; and why you don't have to feel guilty if you're not baking your own sourdough bread. Amber Pankonin hails from the great state of Nebraska. She hosts the Healthy Under Pressure podcast, where she interviews entrepreneurs about how they thrive and grow even when faced with daily stresses and challenges. Amber has important words of wisdom for each of us about giving ourselves a break during difficult times and not feeling like we have to be Wonder Woman or Superman right now. She reminds us that we don’t have to play the comparison game. I am not making sourdough bread at home, and I’m no longer feeling guilty about it.  David Orozco is a “guy-e-titian” who hosts the One Small Bite podcast where he addresses nutrition topics for men. He joins us from Georgia with survival stories from his home kitchen. Every night he’s there with his wife and daughter as they prepare healthy dinner meals that double up as lunch the next day. No PB & J for this guy-e-titian! Melissa Joy Dobbins, from Illinois, hosts the Sound Bites podcast. She has a magical way of taking the latest science and nutrition and translating it into essential news that we can all use. She’s home with her husband and two kids now, and she’s craving variety because she’s bored with the same old meals. You could say that the pandemic has brought out the chef in Melissa as she has explored new mealtime creations. She’ll share her inspiration with us.    Show Highlights: From Amber: Get to know Amber and her podcast How we stay healthy during stressful times: Take care of yourself Don’t play the comparison game Give yourself grace How Amber’s shopping habits have changed as she is more intentional about food waste and more experimental in the kitchen Liz’s dinner plans for tonight: Asparagus Quiche (check out the recipe in Resources!) Why Amber is more intentional about meal planning How living in Nebraska gives Amber access to local meat and produce directly from the farmers From David: Get to know David and his podcast that’s geared to men How David is handling the pandemic with weekly grocery trips that include masks, gloves, and extra cleaning measures The biggest difference for David and his family is that they are home together for all three meals---and the dishwasher runs almost non-stop Repurposing family dinners for lunch the next day: Cuban Pork Sandwiches made from leftover tenderloin Buddha Bowls made with leftover tofu stir-fry Why handmade pizza is a favorite for dinner--and breakfast--and lunch David’s Colombian roots, his childhood in NJ, and the last 30 years in Atlanta From Melissa: Get to know Melissa, her podcast, and her family How Melissa has coped by shopping less often, mostly buying the same foods, but keeping more junk food on hand The changes in Melissa’s household: her husband has started making homemade bread again, and they have made homemade birthday cakes Why dinnertime for Melissa’s family has included more variety and more comfort food How Melissa finds one-pot inspiration from Shelley Rael’s The One-Pot Weight Loss Plan cookbook Why ordering takeout has become a huge treat for the family Melissa’s advice for feeding a family during a pandemic: “Find what works for you.”   Resources: Links for Amber: Amber’s website: www.stirlist.com Amber’s podcast: www.healthyunderpressure.com Instagram: @RDamber Twitter: @RDamber Liz’s Asparagus Quiche:  https://www.lizshealthytable.com/2014/06/06/crustless-asparagus-quiche/ Liz’s cookbooks that she’s revisiting: https://www.lizshealthytable.com/cookbooks/  Links for David: David’s website: https://www.onesmallbite.net David’s podcast:  https://podcasts.apple.com/us/podcast/one-small-bite/id1492400550 Instagram: https://www.instagram.com/david_tdwellness/ Links for Melissa::  Melissa’s podcast: https://www.soundbitesrd.com/podcast/  Instagram: @melissajoyrd Twitter: @melissajoyrd Facebook: @MelissaJoyDobbinsSoundBites  Do More with Dinner initiative: https://www.soundbitesrd.com/download-m-o-r-e-dinner-kit/  Joan Nathan’s chicken soup: https://food52.com/blog/6142-joan-nathan-s-chosen-matzo-ball-soup  The One-Pot Weight Loss Plan by Shelley Rael, MS, RDN

Just in time for Mother’s Day, let’s all take a deep breath together and celebrate the hard work we do every day taking care of our families … by taking care of ourselves. Today’s show features self-care strategies and “you” time. Together with my guest, Heather Englund from Fit Mama Real Food, we’ll explore things like food and hydration, mindful movement and outdoor time, and fun, laughter and gratitude. Self care is important for the health of your body and your mind. Heather Englund is a self-care guru and fellow podcaster. She’s the face and voice behind the food and healthy living website, Fit Mama Real Food. On her blog, podcast, and website, she shares recipes for the entire family, tips for bringing kids into the kitchen, and quick and effective home workouts--all to help you feel and live your healthiest, happiest, and best life. Heather and I met through email and connected over our love of podcasts. In today’s episode, Heather shares self-care strategies to help us carve out that essential time for ourselves.    Show Highlights:   Get to know Heather: she’s a mom of four young kids, makes her home in the state of Washington, and is a fitness instructor, blogger, and podcaster Why Heather wakes up early to get it all done and steal a few kid-free moments Eight strategies for carving out time for self-care: Nourishing food--You will feel better and more energized if you fuel yourself with good food. Meal planning--It cuts down on food waste and takes stress away. Heather shares how she makes Banana Custard Oatmeal and Homemade Flaxseed Granola for her family. Moments of quiet--You have to be intentional about stopping and being quiet. Take a solo walk and find ways to pause to breathe and be present. Hydration--Water is good for your health and affects your energy level. Add in fruits and flavors to make it fancy! Laughter and fun--It really is like medicine for your soul. Tell jokes, play games, and don’t be so serious about life. Gratitude--Think about what you’re grateful for and how you are blessed with big things and little things. Be more positive. Outside time--Vitamin D from the sunshine is good for your health and immunity. Even a few minutes of sunshine and fresh air can improve your quality of life. Mindful movement--Take a walk. Find an exercise that you enjoy to get the maximum physical and emotional benefits. Get the kids involved, and remember, if you can’t commit to long workouts, that every single minute still counts!   Resources:   Banana Custard Oatmeal recipe   Meal Planning Mamas Meal Planner:  A 52-week meal planner and favorite recipe keeper.  Includes step-by-step meal planning + meal prep instructions to simplify your meals.   Hemp Granola recipe   8 Minute Get-Energized Yoga Workout with Heather   5 minute fitness challenge on YouTube   YouTube channel with more workouts + recipes   Fit Mama Real Food: https://www.fitmamarealfood.com/ Instagram Twitter Facebook YouTube Pinterest     Liz Weiss, MS, RDNFood & Nutrition Blogger, Podcast Host, Author, Speaker, Spokesperson Author, Color, Cook, Eat! coloring book series Website: Liz's Healthy Table Listen to my Podcast Read my Blog Media Excellence Award winner - Academy of Nutrition & Dietetics 

Join me on this week’s podcast as I clear up the confusion about the safest and most efficient way to grocery shop, food safety and coronavirus, and restaurant take-out in the age of COVID-19. My guest is Hilary Thesmar, PhD, RD, Chief Food and Product Safety Officer and Senior VP of Food Safety Programs for the Food Marketing Institute (FMI). Hilary is a registered dietitian with a master’s degree in Human Nutrition and a Ph.D. in Food Technology. Wait until you hear her advice on how to handle your groceries when you get home from the supermarket, why it’s OK to order and eat take-out from your favorite restaurants, and how the supply chain is adapting to the distribution of things like milk, eggs, and toilet paper to the supermarket.  Show Highlights: Get to know Hilary, her work at FMI, her family, and her dog A recent survey’s findings about grocery shopping habits during the pandemic. How people have changed their shopping habits Why people worry about finding groceries and supplies that they need How the supply and demand principle affects our resources during a pandemic Why we can’t find toilet paper at the store Why farmers are having to dump their milk Procedures to follow for food safety in the middle of COVID-19, including employee health, cleaning and sanitation policies, and social distancing rules What to do with your groceries when you get home from the supermarket Why water is the best way to clean your fruits and vegetables Why we need to be smart in our shopping practices The increase in food assistance programs and their benefits Why it’s OK and safe to order take-out meals from your favorite restaurants Hilary’s home-cooking food philosophy during the pandemic   Resources: Grilled cabbage from Liz’s website Podcast Posse COLOR, COOK, LEARN 26-Day Challenge Sign up here: https://www.lizshealthytable.com/colorcooklearn/

Today’s guest, Bettina Elias Siegel, explains why kids are bombarded with unhealthy foods and messages about unhealthy foods all day long, why it's hard to raise healthy eaters, and why the notion that kids are inherently picky is a myth. Join us to find out how you can advocate in your community for healthier kid foods in schools, restaurants, and on the playing field. Become an advocate for change and learn valuable lessons from Bettina's book, Kid Food. Bettina is the mother of two teenagers, and they make their home in Houston. Bettina recently appeared on Episode 5 of the new MSNBC series, What’s Eating America, where she spoke with chef and host Andrew Zimmern about the role of processed food in school meals.   Show Highlights: Bettina’s back story of her varied careers as a lawyer, freelance writer, food advocate, and food policy writer Why family dinner is a priority at Bettina’s home, where they eat healthy, tasty, and quickly prepared meals The lack of cooking skills and home economics education in schools today How Bettina made the leap from lawyer to kid-food advocate Bettina’s blog, The Lunch Tray, which is a 10-year-old platform for food advocacy The bombardment of unhealthy food choices on today’s kids Why Bettina’s book, Kid Food, is her attempt to explain why it’s difficult to raise healthy eaters How parents assume all kids are picky eaters, but they really aren’t! They just go through phases of being reluctant to try new foods How parents give kids too much autonomy over the foods we buy and prepare Why we need to understand the “flavor window” of when kids are most receptive to new flavors How cultural factors influence kids’ diets The need to improve school lunch programs and have more advocacy How to advocate for school lunches on the local level Why advocacy is truly “strength in numbers” Why parents are a source of untapped power at every level Why parents have to be well-informed if they want to advocate How to offer solutions to existing problems Why kid athletes are eating more junk foods than most non-active kids Why wellness committees can be powerful in affecting change Some up and down moments of advocacy from Bettina and Liz A random question from the Mason jar about Bettina’s dream kitchen job   Resources: Civil Eats article: https://civileats.com/2020/03/06/coronavirus-is-closing-schools-heres-what-it-means-for-millions-of-kids-who-rely-on-school-meals/ Bettina on What's Eating America blog: The Lunch Tray (thelunchtray.com) book/author website: bettinasiegel.com FB: facebook.com/thelunchtray Twitter: @thelunchtray Instagram: @bettinaeliassiegel   Find Bettina’s book, Kid Food, on www.amazon.com or at bookstores everywhere. www.msnbc.com/whatseatingamerica www.superhealthykids.com  

This week, I find myself spending more and more time at home as I distance myself from others. Due to Coronavirus concerns (and they are mighty concerns indeed), a growing number of individuals and communities are staying home. On this week's show, I talk to fellow dietitian, Leslie Bonci, MPH, RD about the importance of keeping your pantry, fridge, and freezer stocked to the brim with nourishing and delicious foods that fortify the body and the soul. Whether you are laying low to reduce the spread of the virus, are required to self-quarantine, or are not feeling well yourself, having healthy foods on hand that your family loves can help to carry all of us through this crisis. Don't panic, my friends, but please be prepared. Leslie Bonci, MPH, RD is the owner of Active Eating Advice, co-founder of Performance 365, sports dietitian to the Kansas City Chiefs, and a fellow Producer for Better Health Fruit and Vegetable Ambassador in Action. She's also one of the most clever, witty, and compassionate dietitians I know! Together, we tell you what we have both stocked in our pantries, refrigerators, and freezers, and we share easy meal ideas using what's on hand. I've got a Peanut Butter & Chickpea Soup made with veggie broth, bell pepper, spices, canned tomato sauce, a can of chickpeas, and peanut butter that I can't wait for you to try, and Leslie has all sorts of mealtime inspiration including baked potatoes topped with chili (whether you make from it scratch or use canned chili).  I'm curious about what you're making from your kitchen staples, so tell me about your recipe creations in the comments section at the end of this post.    Show Highlights: Find out about Leslie, her work, her family, and the Super Bowl ring she hopes to have on her finger soon The bottom line on handwashing with running water and soap Food safety guidelines for hot food, cold food, fresh produce, and food you might share with others Leslie’s favorite go-to recipe for Lentil Soup with mushrooms and tomatoes Liz’s Peanut Butter and Chickpea Soup made with bell pepper, onion, garlic, vegetable broth, spices, tomato sauce, peanut butter, chickpeas, and rice (it’s gluten-free AND vegan!) The importance of eating enough calories and drinking enough water to fortify your system and boost your immunity The importance of phytonutrients found in fruits and veggies Canned foods to keep on hand in your pantry: fruits, vegetables, tomatoes, beans, corn, tuna, sardines, salmon, and clams Other important pantry items: nut butters, whole grain pasta, rice, quinoa, broths, oils, shelf-stable milk, dried fruit, cereals, and oatmeal Refrigerator staples to keep on hand: eggs, cheese, juice, and milk Hearty produce to keep on hand: pears, grapefruit, oranges, apples, beets, broccoli, cauliflower, brussel sprouts, sweet potatoes, squashes, white potatoes, onions, garlic, and carrots Don’t forget about comfort foods that your family loves, like chili and mac & cheese Leslie’s opinion about jerky, the protein-on-the-go that’s lean and healthy and adheres to food safety guidelines Freezer staples to keep on hand: shrimp, edamame, veggie burgers, ground beef, tofu, fruits, vegetables, bananas, and even guacamole Liz’s Creamy Broccoli Soup Makeover made with frozen broccoli, cannellini beans, and broth Liz’s Tuna Bean Salad, made with canned tuna, cannellini beans, capers, olives, red onion, lemon juice, olive oil, and salad greens Leslie’s Vegetable Palooza made with black beans, corn, fire-roasted tomatoes, and spices; add rice to make a meal bowl, use it to top a baked potato, or use it as a dip The benefits of frozen veggie burgers and veggie crumbles, but look at the protein and calorie content Leslie’s final words of wisdom: “Control what you can with your eating plan. A healthy shelfie can be a healthy selfie. Do what you can do to keep yourself well and nourish those who gather around your table. Have a plant; incorporating fruits and vegetables every day is one step we can take to keep ourselves well.”   Resources: For Powerful Produce advice and recipes, visit Have a Plant: Fruits & Veggies for Better Health Important reminders from the Food Marketing Institute: “Coronavirus is a respiratory virus – it is not considered to be a foodborne illness by the CDC or the FDA – but similar actions to prevent foodborne illness can be taken to minimize the risk of contracting coronavirus.”   1. Wash your hands frequently and thoroughly with soap and water. https://www.fightbac.org/featured/ https://www.cdc.gov/handwashing/show-me-the-science.html   2. Ensure touchpoints are regularly cleaned and sanitized. https://www.fightbac.org/wp-content/uploads/2016/04/PFSE-7696-Fact-Sheets-Clean_FINAL.pdf https://www.cdc.gov/coronavirus/2019-ncov/community/home/cleaning-disinfection.html   3. Do not show up to work when sick or when a family member is sick. https://www.cdc.gov/coronavirus/2019-ncov/about/steps-when-sick.html   4. Scrub and rinse produce under running water (warm or cold) to help remove germs or contaminants from the surface. http://www.saferecipeguide.org/wp-content/uploads/2019/02/SafeRecipe-Styleguide-Print.pdf     Peanut Butter & Chickpea Soup https://www.lizshealthytable.com/2015/01/29/peanut-butter-chickpea-soup/   Produce for Better Health Foundation: https://fruitsandveggies.org/   Connect with Leslie Bonci, MPH, RDN:   Instagram @Leslie Bonci  Facebook LeslieBonci Twitter @lesliebonci #ActiveAdvice Twitter: @P365sportsRDs   website: www.activeeatingadvice.com   www.superhealthykids.com 

On today’s show, we are exploring the connection between diet and brain health. What is this connection? Are there foods we can eat to protect our brains against Alzheimer’s and other dementia symptoms? Let’s dive into this fascinating topic together! Dr. Annie Fenn is a physician, chef, and culinary instructor. For 20 years, she practiced Obstetrics and Gynecology with a specialty in menopause. Her career took an interesting turn, and today, she’s the founder of The Brain Health Kitchen Cooking School, the only culinary school of its kind in the country. Annie’s classes focus on fending off Alzheimer’s and other dementias with brain-healthy foods and cooking techniques. We are going to talk about the MIND Diet, which features ten healthy brain food groups that we should be eating each week. We will also cover unhealthy brain food groups that we should avoid. We’ll share a few recipes, including my take on Annie’s Moroccan Forbidden Rice Salad. You’ll definitely want to check out this recipe, along with Annie’s Rustic Marmalade Cake, made with olive oil instead of butter. Show Highlights: Annie’s life in Jackson Hole, Wyoming, as the mom of two college-aged sons; she’s a board-certified Ob-gyn who retired in 2010 to be home with her boys Annie wanted to learn more about food as medicine, so she went to culinary school and started teaching cooking classes in her community How Annie became interested in how eating choices affect Alzheimer’s, just as her mom was diagnosed with early-stage Alzheimer’s In 2017, Annie launched The Brain Health Kitchen Cooking School to teach people to cook and eat foods that prevent Alzheimer’s Her mission is to create irresistible recipes that are nutrient-dense with neuroprotective foods How common food prep methods create particles that are unhealthy for our brains Why Americans shouldn’t grill foods in the traditional ways we love Why you should eat a large serving of leafy greens with your grilled steak The MIND Diet, Mediterranean Intervention for Neuro-Degenerative Decline, a hybrid of two diets that prevent chronic diseases Ten brain-healthy food groups: berries, leafy greens, vegetables, beans, whole grains, olive oil, fish/seafood, chicken, nuts, and red wine Five unhealthy foods to avoid: fast and fried foods, pastries and sweets, butter, cheese, and meat How Annie cared for her brain health with foods and supplements after a recent concussion  The benefits of Omega-3 fatty acids for our brains Feeding kids with Alzheimer’s in mind Forbidden rice, black rice that is rich in anthocyanins, the same phytonutrients that make blueberries so nutritious for us Annie’s recipe ideas for using Forbidden rice Annie’s cooking classes, programs, and wellness retreats The aging of our population, and the increased research on all types of dementia Annie’s website, where you can find free resources, recipes, and her newsletter Resources: Tahini-Swirled Brownie Bites: https://www.brainhealthkitchen.com/recipe/tahini-swirled-brownie-bites/  Rustic Marmalade Cake: https://www.brainhealthkitchen.com/recipe/rustic-marmalade-cake/ What to Eat to Fend Off Alzheimer's: https://www.brainhealthkitchen.com/what-to-eat-fend-off-alzheimers/  www.brainhealthkitchen.com Find Brain Health Kitchen on Instagram, and email Annie at Brainhealthkitchen@gmail.com

We’re hitting the grocery store to check out the new food label. The Nutrition Facts Panel just got a makeover earlier this year, and my guest will help us decipher what we can find. From the addition of added sugars to a bigger and bolder callout for calories and serving sizes, Bonnie has the scoop on how the new food label can help you and your family make better food choices.    Bonnie Taub-Dix is the author of Read It Before You Eat It: How to Decode Food Labels and Make the Healthiest Choice Every Time. She’s also the creator of the website and blog, Better Than Dieting.com. Bonnie is a mom and grandma, a great home cook, a and great friend. Making a cameo appearance on the show is Amy Cohn, a dietitian who works at General Mills. I’m inviting her to share with us about the revamping process for the food label and how Big G is working to reduce added sugar in some of their food products. If you love to grocery shop, then this is the show for you!   Show Highlights:   Get to know Bonnie, who lives in NY and has three grown sons, one grandson, and a granddaughter on the way What family dinner looks like at Bonnie’s house Why Bonnie decided to become a dietitian Bonnie’s other superpowers: painting and showing true empathy in giving good advice Bonnie’s craziest interview ever (she did the interview while getting her legs waxed!) Bonnie’s book, which explains how to use the new food label, along with an aisle-by-aisle tour of the grocery store The biggest things consumers will notice on the new food label, like bigger and bolder calorie counts, tweaked serving sizes, and a listing for added sugar How to use the ingredient list of a product to gauge sugar content in its hidden forms How to translate teaspoons and grams of sugar on labels How to balance sugar content with healthy options From Amy Cohn, a dietitian with General Mills: Her work at General Mills in helping develop nutrition strategies The most significant changes in food labels Tricks that companies use to reduce sugar content The benefits of milk in your cereal The Big G promotional paper straw, to encourage kids to drink the milk in their cereal Cereals are the #1 source of whole grains, vitamins, and minerals in the American diet What excites Amy about the new nutrition facts panel Back to Bonnie, who explains how shortfall nutrients are addressed on food labels Why we should be mindful of fiber, protein, and calcium in how we feed our kids Bonnie’s thoughts on organic foods The food label changes that Bonnie thinks are the best How to be a super-shopper at the supermarket How honey and maple syrup are treated with the new label A random question from the Mason jar about the weirdest fad diet Bonnie has ever encountered   Resources:   Bonnie’s website: BetterThanDieting Bonnie’s book: Read It Before You Eat It: How to Decode Food Labels and Make the Healthiest Choice Every Time Instagram: @bonnietaubdix and @BTDmedia Twitter: @eatshartbd Facebook: @BonnieTaubDix.RDN   Download my FREE aisle-by-aisle shopping list:  https://www.lizshealthytable.com/shoppinglist/

With Valentine’s Day around the corner, today’s show is all about nurturing healthy relationships. Lisa Davis joins the show to talk about aphrodisiacs, sexy superfoods, and recipes designed to keep you and the loves in your life feeling healthy, vibrant, and strong. From beets and berries to good fats and good bacteria, Lisa serves up superfoods for a super you and gives us tips for keeping your skin looking its best. She has recipes to share, including her Gluten-free Ooey Gooey Brownies made with cashew butter and dark chocolate and her Cauliflower Rice, which is brimming with colorful vegetables.   Lisa is a health expert with a master’s degree in public health, and she’s the host of two podcasts, including Talk Healthy Today and Naturally Savvy Radio. Sit back and enjoy today’s show that’s chock full of information and healthy ways to nourish yourself and your relationships.   Show Highlights:   Lisa is a California girl who has spent the last 20 years living near Boston; she loves family, outdoors, cooking, and podcasts, and she’s the busy mom of a teenage daughter How Lisa learned to leave her dirty eating habits behind and embrace healthy foods Some of Lisa’s most memorable guest interviews for her podcast Why Valentine’s Day should be about nourishing healthy relationships Lisa’s book, Clean Eating, Dirty Sex, which is really about improving overall health, intimacy, and communication The standard American diet (SAD) is full of heavily processed foods, fried foods, hydrogenated oils, high fructose sweeteners, and lots of added sugar and salt Why your diet should include healthy fats like avocados and olive oils, along with brightly-colored vegetables Women of “a certain age” need healthy fats to help with hormone regulation How nitrous oxide helps with blood flow and sexual function; it can be found in beets, watermelon, nuts, and berries Why water is the forgotten superfood that you should turn to every morning How beneficial bacteria are good for gut health and come from fermented foods like sauerkraut, kimchi, and kombucha The need for prebiotics like garlic, asparagus, dark chocolate, jicama, and onions Aphrodisiac foods: Asparagus has vitamin E and vitamins B6 and B9, which stimulate sex hormones and can boost arousal (try it roasted with salt and pepper and olive oil!) Berries have antioxidant and anti-inflammatory properties, and they help improve blood flow Dark chocolate has “feel good” hormones and healthy fats (look for 70% cocoa or higher) Pumpkin seeds have healthy fats, zinc, and magnesium (they help improve testosterone levels, which are essential for men AND women)) How to practice mindful eating for maximum enjoyment Lisa’s Ooey Gooey Brownies: made with cashew butter, almond butter, or peanut butter, honey, cocoa powder, egg, milk, vanilla extract, cinnamon, salt, baking powder, and dark chocolate How to improve skin health with hydration and a skincare routine Lisa’s Cauliflower Fried Rice: a head of cauliflower (grated or processed), avocado oil, chopped onion, carrot, zucchini, and garlic (it’s a great way to use leftover veggies!) Other favorite recipes from Lisa’s book: Spiced Chicken Thighs, Sticky and Spicy Japanese Eggplant, and Spaghetti Squash with Tomatoes and Pesto A random question for Lisa about her ideal romantic Valentine’s Day meal   Resources:   Find Lisa:  http://www.lisadavismph.com  @lisadavismph on Twitter and Instagram https://www.facebook.com/healthradiogalLisa    Link to Honeynut Squash recipe:  https://www.lizshealthytable.com/2019/11/09/honeynut-squash-stuffed-with-mushrooms-chickpeas-pistachios-cranberries/   www.parentsondemand.com www.superhealthykids.com  

We are celebrating the frigid month of January with a show about freezer cooking. Today’s show just might inspire you to get going with that new Instant Pot you received for Christmas. We are covering the process of preparing those time-saving freezer meals and using the latest kitchen appliances to put nutritious meals on the table for your busy family. Rachel Tiemeyer is the author of the new cookbook, From Freezer to Cooker: Delicious Whole Food Meals for the Slow Cooker, Pressure Cooker, and Instant Pot. The recipes are easy, delicious, family-pleasing, and nourishing. We’ll dig into Rachel’s new recipe for the humble home cook’s Beef Bourguignon, which can be made in a slow cooker or instant pot. We’ll talk about another recipe that I contributed to Rachel’s cookbook for Barley and Chickpea Soup, which is a vegetarian soup made in the slow cooker or Instant Pot. It’s chock-full of good nutrition and fiber. Rachel is co-founder with Polly Conner of Thriving Home, a down-to-earth lifestyle blog that they began in 2012 as a way to encourage and equip moms at home. Check out their blog for lots of great recipes. Their website is one of the top sites for freezer cooking in the online space. You might remember Rachel from Episode 11 when she visited with us to talk about one of her favorite topics, freezer meals. Let’s jump into more deliciousness with Rachel!   Show Highlights:   Getting to know Rachel, a busy mom of three who lives in Columbia, MO, and is known as a “Freezer Cooking Evangelist” Why freezing prepared meals does not deplete nutrients Rachel’s first book, From Freezer to Table, published in 2017; it covers how to prep, package, store, and thaw freezer meals How her new book came from the needs of busy families to get healthy meals on the table by using a slow cooker and Instant Pot How every recipe in Rachel’s new book can be prepared in either the slow cooker or Instant Pot---and can be used as a freezer meal! Why you don’t want to fully cook a freezer meal before freezing Rachel’s Beef Bourguignon: A flavorful concoction of stew meat or chuck roast, bacon, aromatics, flour, red wine, chicken broth, tomato paste, soy sauce, thyme, bay leaf, carrots, mushrooms, and potatoes Rachel’s specifics in using a pressure cooker or Instant Pot for freezer meals Safe ways to thaw freezer meals: in the refrigerator, in a cold water bath, or in the microwave Why the Instant Pot keeps food juicier than a slow cooker Why chicken is usually overcooked in the slow cooker Rachel’s rules for knowing your slow cooker Some favorites from the cookbook at the Tiemeyer house: Jack’s Chicken and Dumpling Stew and French Dip Grilled Cheese Sandwiches Breakfasts and desserts, like steel cut oats, egg casseroles, and french toast casseroles How to use “Pot in pot” cooking Liz’s Barley and Chickpea Soup A favorite vegetarian recipe in the book: Pumpkin Chili A random question from the Mason jar about Rachel’s favorite food   Resources:   Giveaway: One lucky U.S. listener or reader can enter for a chance to win a copy of From Freezer to Cooker: Delicious Whole-Foods Meals for the Slow Cooker, Pressure cooker, and Instant Pot by Polly Conner & Rachel Tiemeyer. Post a comment in the comments section at the end of this post and tell me about your favorite slow cooker or Instant Pot recipe. Or if you're a freezer diva, tell me what you like to cook from your freezer! Giveaway ends on January 29th.   Special FREEBIE page for LHT listeners: ThrivingHome.org/lizshealthytable  Top 10 EASY Freezer Meals – This collection of favorites will get you started right away on stocking your freezer. Instant Pot Cooking Times Chart – We spent years testing these cooking times (for fresh and frozen meals)! Weekly Menu Planner – A simple printable to help you plan each week. Freezer Smoothie Pack Bundle – Stock your freezer with delicious and healthy smoothies.     Check out my "Reduce Your Kitchen Carbon Footprint" blog series. In January, we're tackling COMPOSTING:  https://www.lizshealthytable.com/2020/01/06/reduce-your-kitchen-carbon-footprint-compost-food-scraps-and-kitchen-waste/   Episode 11 featured Rachel's first cookbook, From Freezer to Table: https://www.lizshealthytable.com/2017/09/19/freezer-cooking-with-rachel-tiemeyer/   Website: ThrivingHome.org    Facebook: https://www.facebook.com/thrivinghomeblog/   Instagram: https://www.instagram.com/thrivinghome/