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Tanya and Dani

We love beets but it seems that we haven't been eating them all too often lately. At the grocery the other day we were standing in the produce section looking for something new to take home. We'd had enough corn, cabbage and greens over Thanksgiving to last us a while. Dani pointed to the beets and mentioned that we hadn't had them in quite a while. So, we picked up one giant gold beet and 2 big red ones. We had them for dinner last night and they were delicious!

All I did was slice them up, toss them in some olive oil and salt and roast them in the oven at 375. I roasted them in separate dishes so the red ones wouldn't dye the gold ones. Together with brown rice, sausage and a delicious salad made for a perfect dinner. Dani and I both had some more beets for lunch again today and they warmed up very nicely.

Beets tend to be one of those maligned veggies that people say they hate. But, I would venture a guess that the only beets those people have ever had are canned and come on restaurant salads. I actually don't mind those but they certainly aren't as appealing or nutritious as when you roast them at home.

Being curious about the poor beet I decided to remind myself of all it's incredible nutritional benefits. In my opinion here are the top three reasons you should eat beets!

1. Detox: Your liver is one of the most important organs in your body because it is constantly detoxifying your system. Without it functioning properly you are prone to all sorts of toxic stuff circulating through you. Beets have long been used for disorders of the liver since they help stimulate the livers detoxification process. So, when you're out at your companies holiday party and have a few too many drinks think about having some beets for dinner.
2. Lower Cholesterol: Beets are an excellent source of folic acid and very good source of potassium, manganese and fiber. Beet fiber has shown to have favorable effects on bowel function and cholesterol levels. 
3. Cancer Fighting: The pigment that gives beets their rich purple-crimson color is called betacyanin and is a powerful cancer-fighting agent. Nothing wrong with that! Plus, studies have shown that the combination of the betacyanin and the fiber in beets probably responsible for the protective role beets play in colon cancer.

Don't throw out your beet greens! They are rich in calcium,  iron, and vitamins A and C. You can sautee them just like spinach. They are delicious!

Preparing Beets: Don't peel your beets. The skin often contains a large amount of the vital nutrients. Just scrub them under cold running water with brush. Adding acidic ingredients such as lemon juice or vinegar will brighten the beets color.

To get started cooking beets check out the kitchn's "5 Ways to Eat: Beets."

Happy beet eating!

Little disclaimer: Beet greens and beets contain high levels of oxalate. If you have a history of oxalate-containing kidney stones you should avoid both the greens and the beets.

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SOURCES:
The Encyclopedia of Healing Foods by Micheale Murray, N.D.

We've survived the Thanksgiving bonanza and now things are gearing up for the holidays. Holiday Christmas parties, cookie exchanges and New Years eve shindigs are all fast approaching. Then, starting January 2nd we'll try and get ourselves back in gear and commit to those healthy resolutions to shed those unwanted pounds we gained in record time.

How about getting started now with some simple nutritional changes that will boost your metabolism and help burn that extra cookie or glass of egg nog? Incorporating just 2 or 3 of the suggestions below will not only boost your metabolism but give you more energy, battle fatigue and provide overall better health.

But first, what is metabolism anyway? We talk about it all the time but have we really acquainted ourselves with it? Metabolism is like your personal gym that works and works when you aren't at the gym. It is the rate at which your body burns calories to sustain life. Your body burns calories 24 hours a day, everyday - no matter if you work out or not. The difference is just how efficient it is. By exercising and having a healthy diet you are helping your metabolism be better at it's job so you can benefit from a healthier weight, more energy and less fatigue. Give some of these ideas a try to get the fire burning!

Hot and Spicy: Thermogenic spices like ginger, cayenne, mustard and cinnamon raise your body temperature and therefore kick start your metabolism. Incorporate them into your meals by grating fresh ginger into your salad dressing and sprinkling cinnamon on chopped apples.

Powerful Protein: Quality protein such as eggs, lean beef, chicken, fish and whey boost metabolism by up to 25 percent for about 12 hours. Protein helps build muscle and for every pound of muscle gained you burn and extra 70 calories per hour. 

Don't Toss the Yolks: Eggs fall under protein but it's really important to not throw out the yolk. Egg yolks contain sulfur bearing amino acids which help the liver metabolize fats. And, if you're concerned about cholesterol, don't be. 1-2 eggs don't contain enough cholesterol to make a difference to your cholesterol levels. Plus, the yolks contain all the vitamins and nutrients.

Get Your Omega’s: Flaxsee oil increases satiety making you feel full faster. GLA (gamma linoleic acid) rich botanicals such as evening primrose, borage or black currant seed oil trigger your abililty to burn fat, calories and boost energy. Add ground flaxseeds to yogurt or mix flaxseed oil into your homemade salad dressings. You can buy GLA's in supplement form at your local health food store or online.

Don't Skip Breakfast: Women who don’t eat breakfast are four and a half times more likely to be obese than women who do. Eating breakfast prevents your body from going into starvation mode and storing your food as fat. Plus it jump starts your metabolism, prevents energy lags and overeating later in the day. Make sure your breakfast includes protein which will keep you full longer.

Eat Often: Eat about every 4 hours and incorporate snacks into your day. This will prevent fat storage caused by “feast-or-famine” eating. Go hungry at any point and your body will start storing more fat at the next meal. Good snacks include yogurt, nuts, seeds and avocado.

Go Coo Coo For Coconuts: Coconuts are high in saturated fat which happens to be a necessary fat for optimal health (contrary to all the fear mongering we’ve heard about saturated fats in the past). Coconuts contain the healthiest of the 3 types of saturated fats with medium-chain fatty acids that will help you lose weight and increase health. Start cooking with coconut oil or experiment with coconut cream in desserts.

Get Your Zzzz's: Get at least 7-9 hours of sleep each night. Sleep deprivation stresses the body which causes oxidative stress and promotes weight gain. Make sure your bedroom is pitch dark to improve quality of sleep and have at least 30 minutes of quiet without TV or computer before slipping under the sheets.

Hydrate: Over 70% of bodily functions take place in water so not drinking enough will slow those systems down (including your metabolism!) and stresses your body. It is recommended that you drink your body weight in ounces. Remember to drink 2 cups of water for every cup of coffee or glass of alcohol you consume since these beverages will dehydrate you significantly.

Get a Move On: Of course moving your body is always a great way to boost metabolism and burn some extra calories. But, it doesn't mean you have to slave away at the gym for an hour everyday. Do muscle flexing while you're sitting at a red light, get up from your desk and take a spin around the office, take the stairs in and out of the subway instead of the escalator and stand up to take your phone calls at work. These little things will keep you a bit more active and might even get you motivated to take it one step farther and hit the gym a few times a week.

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Mercola, Joseph. Dr. Mercola's Total Health Program: the Proven Plan to Prevent Disease and Premature Aging, Optimize Weight and Live Longer! p. 20 Schaumburg, IL: Mercola.com, 2005.

Michaels, Jillian, and Mariska Van. Aalst. Master Your Metabolism: the 3 Diet Secrets to Naturally Balancing Your Hormones for a Hot and Healthy Body! p. 153-154. New York: Crown, 2009.

Gittleman, Ann Louise. The Fat Flush Plan p. 42-43. New York: McGraw-Hill, 2002.

Hyman, Mark. UltraMetabolism: the Simple Plan for Automatic Weight Loss : Awaken the Fat-burning DNA Hidden in Your Body p. 152. New York: Atria, 2006.

Cannone, Jesse. "What Does Metabolism Mean?" Worldwide Health. 08 Dec. 2010. http://www.worldwidehealth.com/health-article-What-does-Metabolism-mean.html.

I just completed my final presentation for my Nutrition Educator certification. After much research and work it all came together beautifully. Dani, my partner and personal graphic and IT expert put it together for me using a new presentation tool called Prezi.
The purpose of my presentation was to educate people on being informed and critical grocery shoppers. We often just run through the store without much thought and think that the store has our best interest and health in mind. Not so! There is TONS of marketing going on in the grocery store. Every item, island, sales item and the layout are designed to make you buy more items and spend money.

I also explain some of the common marketing labels that are used on various items and how to properly store things like nuts, seeds, herbs, spices and dairy so you get the most out of them.
Because I think this is useful information I want to share my presentation with you. You can access it here: www.tinyurl.com/supermarketsavvy.

Please let me know what you think! Is there any information you would find useful to add? Are there any lingering questions?

I've been coming across so many fantastic health and foodie gifts the past few days. I'm taking it as a sign to create my own "Healthy Holidays Gift Guide." I'll be posting a new gift idea every day to help you with your last minute holiday shopping. And, to make sure we're all caught up I've posted 3 ideas to get started. Do you have a gift you think would be appropriate for our list? Please add it to the comments section below.

So, hold the fruitcake, cocoa powder mixes, peppermint bark and lame gift cards. Buy gifts that will bring health and happiness to other and the planet!

P.S. I'm not affiliated with any of the companies or organizations of these items and I don't get any special deals or money for promoting them. They are just cool things that I've come across and liked.

December 8 - Sprouting Kit
Buying someone a sprouting kit is probably one of the best health gifts you can buy. Sprouting is when a seed is grown just until germination when it starts to grow it's first tiny little green part. It's done by keeping sprouts moist and well ventilated and using a kit is a great way to get started. Plus, since you can watch the change happen and sprouts will begin to grow within 2-4 days it's also an excellent activity for kids (and impatient adults like myself). And you don't need a big garden to have fresh greens. Sprouts might be small but the pack a HUGE nutritional punch with loads of vitamins, minerals, enzymes and essential phytonutrients. Broccoli sprouts in particular have been shown to fight cancer and stomach ulcers. There are a lot of different kinds of sprouting kits out there. I have this sprouting kit that I got as a gift from my mom. You can also just use a jar and some cheese cloth for sprouting. Putting together your own kit along with a book on sprouting would be a great gift as well. Sprouts The Miracle Food: The Complete Guide to Sprouting is a useful guide to get any beginning sprouter started.


December 7 - Water bottle from Lifefactory
It seems like every week there is another water bottle out there that is supposed to be better, safer and snazzier than the previous one. The most recent fad being aluminum bottles which I think make drinks taste funny and I'm sure pretty we'll soon learn that those aren't so great for us either. I think that these beautiful and functional bottles from Lifefactory are THE perfect bottle. They are made of sturdy glass that is inserted into a rubber sleeve and have a nice wide mouth with screw cap. You can put hot and cold drinks in them, put them in the dishwasher and they come in beautiful colors. I've thrown mine around quit a bit and it's still in one piece. They also make baby bottles with the same concept. I don't think you can get much safer than glass. Check out all the options at Lifefactory.com. You can order online or find a store near you.

December 6 - Insulated Market Tote 
I mentioned yesterday how I use re-usable baskets to go grocery shopping. They are fantastic and I get so many compliments on them in the store. Even baggers at the register have said that these are much easier to put groceries in than those floppy bags. One basket I have is insulated with a zippered lid. Not only is it great for transporting home cold items but if I have my dogs in the car it prevents them from rummaging through my groceries if I have to run other errands and leave them alone in the car. My partner and I each grab a basket, fill it with our groceries and then head to the checkout. No shopping cart bumper cars for us! If you're alone, they fit perfectly in the cart as well. I got mine at Cost Plus World Market for only $20 but you can google "insulated market tote with lid" and get lots of other options.


December 5 - Produce Bags from EcoBags

The produce section really drives me nuts with all the plastic bags that are being used. I've resorted to looking like a crazy bag lady by saving plastic bags and shoving them into my re-usable shopping basket. But, plastic bags are still wasteful;
re-usable or not so I think I'll definitely be stocking up on a few of these adorable fabric ones. Plus, you can store your veggies in here much better than in plastic which can cause them to get soft and moldy much faster. And, if they get a little gross just toss them in the wash. Check out the EcoBags.com site for this version or a set of 5 for only $15. If you're more industrious you can always make your own as a little diy gift.




December 2 - The Earthbound Cook by Myra Goodman
I recently went through my Amazon wish list and came across this cookbook I added a while back. Unsure if I wanted to get it I checked it out my local library first. Needless to say, it's now on my must-have Christmas list! This is an unpretentious cookbook that gives you simple recipes and ideas on choosing foods that are healthier for you and the planet. My mouth was watering and I was ready to start rummaging in my pantry for ingredients to get cooking. Plus, with it's over 450 pages you'll never run out of ideas. You can get is on Amazon for around $14.

Being healthy and feeling good doesn't have to cost you tons of money. Before you splurge on organic veggies, grass fed beef and expensive supplements try implementing some of these tips first. They're free, simple and just doing one or two of them can help you digestion, increase your energy and help you de-stress. So, put away your credit cards and buy into taking the first free steps towards health!

Start a Drinking Habit (with water)
Water is essential for life. Mild dehydration can result in impaired physiological and performance responses such as brain fog, fatigue and moodiness. Water helps keep you insides clean and functioning properly by carrying out waste materials and dissolving important nutrients. To determine how much water you need divide your weight in half and drink that many ounces of water (for example: someone weighing 130 lbs should drink 65 ounces of water/day). Have a water bottle on hand at all times to re-fill. Keep one at your desk that you only use at the office so you know it's always there. I just bought a glass bottle from Lifefactory and totally love it. Not a fan of water? Try adding a slice of lemon or cucumber for a little taste. And, if you go out for drinks after work try to have at least one glass of water for every glass of alcohol you consume. Same goes for drinking coffee and coke. According to Michael Murray you can end up with a net water intake of zero when you consume two cups of water and two cups of coffee, cola or beer. Cheers!

Breathe More
Most of us take very shallow breaths during the day instead of deep full ones. Breathing is similar to drinking - oxygen is crucial for all our vital organs and breathing also helps us rid our bodies of toxins from the body. And, by breathing deeply we are preventing fatigue and brain fog. (Just think about what happens when you hold your breath for too long!) But, what I really want to address with breathing is how to use it when you're stressed. When you are under pressure and stressed out one of the first things we stop doing is breathing properly. This causes an undersupply of oxygen to the body increasing stress on our bodies physically and psychologically. So, the next time you are in a stressful situation do this simple breathing technique:
    1. Close your eyes and place your hands in your lap. Relax your shoulders and legs.
    2. Take a deep breath through your nose to the count of 5. Breath into your abdomen rather than your lungs and feel your stomach expand.
    3. Once you get to 5 hold your breath for one count and then exhale through your mouth to the count of 10.
    4. Repeat this 3-5 times and then open your eyes.

Chow Down and Chew More
Most of us are eating on the run, in our cars or in front of our computers. Once we've inhaled that salad or sandwich we forget that we even ate at all and sometimes begin to feel gassy, bloated, have indigestion, or start burping. It's like putting a t-shirt down your garbage disposal! Your stomach has a substance called hydrochloric acid (HCl) that is very efficient at breaking foods down into substances the body can use. But, when it receives big chunks it can get a little overwhelmed. Plus, bigger pieces of food can puncture holes in your intestinal wall causing leaky gut syndrome. Each bite of food you take should be chewed at least 10 times before being swallowed. You also need to be relaxed when you eat - being stressed or rushed can impede digestion causing you intestinal problems as well. Take at least 15-20 minutes to eat (ideally 30 minutes if you can) and sit down at a table with a chair. Really enjoy your food, ask someone to join you so you have company and some conversation to distract you from eating too fast. Using chopsticks is also a great way to slow down eating.

Get Your "Move" On
I prefer to tell people to start moving than exercising. Exercise makes many people cringe thinking of slugging along on a run or on the eliptical machine at the gym. Rather, I think it's important to think of moving during the day. It should be enjoyable! Organize a group at the office that goes for a 15-20 minute walk during lunch or do some stretching at your desk. Incorporate ways to get moving everyday that work for you lifestyle. You will look better and feel happier. Studies have shown that exercise (a'hem "movement") can put you in a better mood for up to 12 hours afterwards. So, if you have a tendency to feel cranky, get easily stresed at the office or just generally feel down in the dumps - get moving! You'll be amazed at how much your mood will improve. If you do want to go to the gym but feel intimidated hire a trainer for 2 or 3 sessions. They can help you create a routine in the gym that you can easily do yourself. Just getting started is key!

Get Your Zzzz's
Getting enough sleep is like getting enough movement in during the day - who has the time?! Well, we need to make the time. Your health depends on it. A study by the National Health and Nutrition Examination survey has shown that sleeping fewer than seven hours a night corresponded with a greater risk of weight gain and obesity, and the risk increased for every hour of lost sleep. Also, the less you sleep the more you are apt to eat during the day. Being tired can increase your likelihood of feeling stress which can lead to weight gain. Sleep more, weigh less. Now, just laying in bed for 7-8 hours is not enough - you also need to get good quality sleep. Make sure your room is dark, turn around your alarm clock if it gives off a lot of light, do what you can to block out any noises and make sure the room temperature is not too hot or too cold. You want to have uninterrupted, deep sleep for 7-8 hours. Then, you'll be able to wake up refreshed, happy and ready to maybe even go for a morning walk!

A big salad accompanies our dinners most nights of the week. It gets eaten straight out of our wooden salad bowl which is a great way to save on dishes :)

My favorite lettuce types are mixed baby greens, spinach and arugula. But, because these are such delicate varieties you have to buy them fresh and eat them fast to enjoy their delicious crunch.

But, sometimes things get in the way, dinner plans change and our poor lettuce starts to droop and flop in the fridge crisper. Pretty soon we've got lettuce mush and it ends up in the trash (or compost!) I hate throwing away food, it drives me crazy.

How can you avoid wimpy salad greens and have clean lettuce ready to go?
Easy! Store your salad greens in your salad spinner.

As soon as I get home from the grocery I wash my greens and get them nice and dizzy in the salad spinner. Then, I put the spinner in the fridge. Done! I have found that this keeps my greens crisp and fresh much longer then keeping them in a bag. I have even "re-crisped" salad greens that have already started going limp by the time I get home from the grocery. Plus, there are no excuses to not have a salad ready in 5 minutes flat. Toss them in a bowl, drizzle on some oil and vinegar, salt and pepper, maybe some lemon juice, fresh herbs and add chopped tomatoes, avocado, sunflower seeds, blueberries, goat cheese, shredded carrot.....ok, you get the idea.

Pass on the iceberg
Sure, iceberg lettuce is fine. But for me the name says it all....it leaves me a bit cold and doesn't have any personality.

Start incorporating dark and red colored varieties in your diet. Dark leafy greens are packed with lots of wonderful nutrients such as vitamin A, C, K, calcium, folate, fiber and antioxidants (red leaf is especially high in antioxidants).
Plus, you can eat as much as you want. Lettuce has only 7 calories per 1 cup serving - so munch away! Just watch how much dressing and other goodies your adding.

Make your salad a meal
Many of us like to have a salad for lunch. It's quick, light, healthy and easy to transport to the office. But, most salads are not substantial enough to be a meal and usually you're hungry less than an hour later. Start incorporating some healthy fats in your salad to turn your side salad into a delicious lunch that will keep you full longer. Some great additions are:
- Avocado (2 ounces = 100 calories)
- Sunflower seeds (1 tablespoon = 90 calories)
- Whole almonds (10 almonds = 60 calories)
- Hard boiled egg (1 egg = 77 calories)
- Tuna in olive oil (3 ounces = 160 calories)
- Hard salami (1 ounce = 108 calories)

The reason adding healthy fats keeps you satisfiied is that fat takes longer to digest and therefore keeps you full longer. This way you're less likely to go scrounging for snack later on. Add a small sweet potato, a 1/2 cup of brown rice or a piece of fruit (if you have a sweet tooth) and you'll definitely be full until dinner and not tempted by office cupcakes.

RESOURCES:
Read more about the health benefits of different lettuce varieties and see images check out the Colorado State Extension service.

Traveling and trying to eat well and be really difficult. Especially, if you are trying to stick to particular diet or way of eating.

This summer we are planning on doing a number cycling events and will be staying in a few different hotels before and after these events. So, to save money and stay on track with our eating needs I created "Tanya's Traveling Kitchen."

We gave it a test run on our trip to Santa Rose to ride in the Amgen Breakaway Ride, Stage 2 last weekend. Although it needs some tweaking it was a pretty big success. We ate 3 meals with the "Traveling Kitchen" and probably saved ourselves at least $100 by not eating out and felt strong and well nourished for our ride.

Here's is an aerial view "Tanya's Traveling Kitchen" on top of a desk in our hotel room. Most of the things are pretty obvious, but here are a few tips for creating your own traveling kitchen:

What NOT to bring:
1) Plates: You can eat everything out of a bowl, plates will just take up extra room. If you want to be extra prepared bring bowls with lids - you never know when you might have to store leftovers.
2) Cups or mugs: Most hotels have some glasses and/or mugs in the room so don't bring your own. We always travel with water bottles as well and they are good back up.
3) Your whole knife set: You don't want people to see your kitchen coming down the street with clanking pots and pans so keep it really basic. Bring only one knife, one cooking spoon, one cutting board, one pot etc.
And don't forget:
1) Multi Plug Extension Cord: Hotels don't have a ton of extra plugs sitting around for you. Sometimes you have to decide between TV and charging you cell phone. So, bring along an extra extension cord with a few spots to plug into. That way you can use the lights, watch TV, charge your phone AND cook dinner all at the same time!
2) Cleaning Supplies: Somehow sponges and soap can end up at the bottom of the list. Also, bring a few extra small dishrags; you never know when you might have to clean up a spill and you don't want to be a jerk and get tomato sauce all over the hotel towels.
3) Call Ahead: Call the hotel and find out what all will be available in your room. We were lucky and had a small fridge in our room and a coffee maker. Know what to expect so you can come prepared.

Since we were going to be limited in what we could make at the hotel I prepared most of our ingredients ahead of time.

For dinner I had made ahead Mini Turkey Meatloafs and pasta at home. At the hotel I quickly boiled some cauliflower we had leftover from a few days earlier and then tossed those veggies together with cut up meatloaf, jarred tomato sauce and pasta. (That's Dani with her HUGE bowl of pre-race pasta).

For breakfast we planned on having quinoa breakfast cereal. I had cooked up some quinoa in our rice cooker at home and prepared all pre-measured dry ingredients in small tupperware containers. This included; chopped almonds, sunflower seeds, raisins, ground flax and hemp seeds. I tossed them into our warmed quinoa and added almond milk, chopped apple and honey. (Cinnamon would have been a good addition, which didn't occur to me until later. Next time!) Yummm!

Two things we learned that we'll adjust for next time....

One, if you and your partner have dietary restrictions (i.e. Tanya isn't eating dairy but Dani is) defer to the person with the special needs. So, on the 2nd morning I made both of our cereals with almond milk instead of making two separate batches. This made things go much faster.

Second, bring along an extra container with a lid or extra bowl of sorts (I know, this is breaking rule #2 on what NOT to bring). Reason being is that you may need somewhere to put any overflow food while you're cooking. So, if you just cooked your broccoli and then need to put it somewhere to keep while you cook the rest it's good to have an extra bowl on hand.

I hope this will inspire you to create your own little traveling kitchen if you find yourself in a hotel. You don't have to go as far as we did. Even just being prepared with a knife and small cutting board you can cut up apples and cheese or spread some nut butter on a rice cake. No excuses for not eating well when you're on the road!

Spring is a time for renewal, cleaning up and getting back on track. So, I thought this was the perfect time to revisit one of my favorite foods that I've neglected lately - eggs. Eggs are a staple in our house and I usually always have at least eight hard boiled eggs sitting in the fridge.

To do a little celebration of Easter we had our friends Beth and Amy over on Sunday to color eggs. Now we have about 18 beautifully colored hard boiled eggs in our fridge. Now I'm really back on track with our egg snacks.

Eggs have gotten a bad rap recently. First they were bad for cholesterol, now most recent studies have shown that they are high in Omega-3's and actually reduce the risk of heart disease. A study published in The Journal of the American Medical Association showed that most people can eat 1 to 2 eggs a day without measurable changes in their blood cholesterol levels. Plus, eggs are an excellent source of protein which is helps maintain fullness. That's why eggs are perfect for breakfast. Some people even consider eggs to be the nearly perfect food because they contain the second highest quality food protein known.

Choose eggs from free-range or organically raised chickens. Commercially raised chickens are given processed grains sprayed with pesticides and antibiotics. The chickens convert much of the starch in these grains into saturated fat and this fat ends up in the yolk. On the contrary free-range chickens are fed naturally occurring seeds and insects and so don't store such high amounts of fat and pesticides. Plus, some free-range chickens are also fed flaxseed or special feed which increases the omega-3 content of their eggs.

So, grab a pot, your eggs and water. In less than 20 minutes you will have a simple snack that is packed with amazing nutrition, vitamins and protein.

THE PERFECT HARD BOILED EGG
Yes, perfect might be taking a leap. But, this recipe really is perfect. My friend Sandy Gluck, host of Everyday Food on Martha Stewart Living Radio shared these steps with and they have never steered me wrong. I almost never end up with a grey yolk - they are always incredibly yellow and delicious.

1) Place eggs in saucepan and cover with approximately 1 inch of water.
2) Bring water to a simmer where a few big bubbles begin to break the surface of the water
3) Remove from heat and let sit for 12 minutes
4) Drain and rinse under cold running water. You can also let them sit in cold water for a few minutes to cool them off. Unpeeled eggs can be kept in the fridge for up to one week.

Here in the San Francisco Bay area the market is starting to get really colorful with sweet, tart and juicy fruit. It's already strawberry season and a variety of oranges have been hanging around for a while. This past weekend we picked up both - the strawberries were gone within hours. You just can't leave those sweet beauties sitting around for long!

We also picked up a few naval oranges. Oranges are fantastic to keep on hand for a quick snack that will satisfy your sweet tooth and provide you with a ton of important nutrients, vitamins and minerals. One orange supplies nearly 100 percent of the recommended daily intake of vitamin C! Sounds like it should be more like an orange a day keeps the doctor away (no offense apples). Plus, the pectin in oranges possesses properties that can lower cholesterol levels.

After all those health benefits how can it get any better, you ask? Hold on to your hat!

Flaxseeds are an excellent source of omega-3 fatty acids which (flaxseed oil contains nearly twice the level of omega-3 fatty acids as fish oil). They have been shown to have cancer fighting properties and can be helpful in reducing cholesterol.

I'm sure you've heard of all the incredible health benefits of flax seeds and flax seed oil. You might even take a daily flax seed oil supplement. I always have a bag of ground flax on hand in my fridge and have been throwing it into our occasional smoothie or in oatmeal.

But, why stop there?

Last night I gave Dani a bit of a shock when I added a tablespoon of ground flax to a few cut up oranges. But, after a face that said "ewww, that looks gross" she took a bite a was pleasantly surprised. Tonight I was asked "where's the flax seed stuff?" after cutting up some oranges after dinner.

STORING FLAXSEED
Flaxseed can be purchased whole or already ground. Whole flaxseed has a longer shelf life and can be stored in an air tight container in your pantry. Ground flaxseed should be stored in your refrigerator or freezer in an air tight container as they can oxidize easily and spoil.

USING FLAXSEED
A typical serving of ground flaxseed is 1 or 2 tablespoons daily. It is recommended to use ground flax over whole flax because you digest the ground version more easily. It's possible that your body doesn't completely digest the whole flax and then you don't get as many of the nutritional benefits. If you prefer you can buy whole flaxseed and grind it in a clean coffee grinder.

COOKING IDEAS

• When adding ground flaxseed to cooked cereal or grain dishes, do so at the end of cooking. The soluble fiber in the flaxseed can thicken liquids if left too long and you may lose some of the nutritional benefits
• Add ground flaxseed to your homemade muffins, cookies, pizza dough or bread recipes
• Add ground flaxseed to cut up fruit or smoothies
• Sprinkle cooked veggies with flaxseed to add a nuttier flavor
• Add ground flaxseed to salads, homemade pesto or sauces

I don't typically have much of a sweet tooth. I scrape the frosting off of birthday cakes and need coffee to get down my pastry or piece of chocolate. Holiday treats are lost on me.

But, since I started avoiding dairy I've had this incredible yearning for chocolate. It's a strange craving that I've tried to satiate by eating a banana or a handful of almonds and cranberries instead. So far....the chocolate monster is still tapping on my shoulder.

Over the weekend we did our grocery shopping at Berkeley Bowl in (you guessed it!), Berkeley. It's a great store with such a variety of great products and a wonderful produce section. I could walk around there all day admiring all the amazing foods and ingredients to play with in my kitchen.

During our tour we ended up in the baking aisle and I eyed up a bag of Cacao Sweet Nibs from Navitas Naturals. I knew that cacao is a dairy free product so me and the chocolate monster looked closer to see if this might be the solution I'd been looking for. The label read organic, raw AND vegan. Success! At $5.99/bag I hesitated (barely) and ended up tossing it in the cart. I must be pretty desperate.....

As soon as we got home I tore the bag open like a crazed addict, tossed a few tiny nibs in my mouth and chewed. They were pretty darn tasty. With a very slight hint of sweetness they taste a bit like coffee beans and have they have a nice crunch which is also pretty satisfying.

Just a small taste after dinner or as an in between snack has so far settled my occasional chocolate cravings (now I just have to keep them away from Dani!). The bag is only 4 oz and at around $6.00 can seem a bit pricey. However, with a little self control I can see it going quite a long way and lasting me at least 2 weeks.

More yummy tidbits about cacao:

• Cacao is full of antioxidants (more than in green tea and red wine!) and has trace minerals such as magnesium and iron
• Cacao may increase your focus and alertness and contains nutrients to keep you happy
• Cacao does contain caffein. So, if you are avoiding caffein or are sensitive pay close attention to how eating cacao affects you. 
• Ancient Mayans called cacao "The Food of the Gods"
• 1 oz of Navitas Naturals Sweetened Cacao Nibs contains 150 calories

So, if you are looking for a healthier sweet treat give cacao a try. When I'm feeling adventurous I may have to try using it to make fudge or chocolate chip cookies.

Let me know if you have tried a raw and/or vegan recipe with cacao or cacao nibs. I'd love to hear it!

We've been in recovery.

Last Thursday night we took a 5 hour drive to Solvang in southern California. Our goal for the weekend was to ride the Solvang Half Century (50 miles) along with about 5,000 other cyclists. We had been actively training for this first official ride for a few months and were excited (and a bit nervous) to see if we could hang with all those other hard-core cyclists out there.

To make it even better Tanya's parents traveled all the way from Pennsylvania to meet us there and her dad rode the 50 miles with us. Plus, it was his 60th birthday on the day of the ride so it was a great way to celebrate.


We were lucky to have incredibly beautiful weather and just had to battle a bit of a head wind. When you're pedaling to go downhill you know it's windy!

Because this was our first ride there were a few things we learned that we'll use for upcoming rides:

1) Cool Gear Does Not a Rider Make. Sure, we all want to look good while we're doing whatever sport we're into but it's important to remember that it's not all about the look. We saw plenty of stylin' bikers pushing their bikes up the hills (and of course many others kicking butt!). Our conclusion.....don't get hung up on the gear and the look. You don't need the best and most expensive gear to get on a bike. Just get out and do it! Tanya's dad put it well; "The best dressed skiers aren't on the slopes, they're at the bar."
2) Age Doesn't Matter. We have found that cycling spans an incredible age spectrum. You are never too young or too old to get on a bike. We saw parents on tandems with kids as young as 5 all the way to adults in their 70's. It was wonderful to see so many different ages coming together to enjoy a beautiful day on a bike. Even someone's dog got to enjoy a some time on two wheels.


3) Preparation Ensures Success. Being prepared is key to make sure you are successful in any sport. For an organized ride like the one we were on there are usually SAG stops (Support and Gear) along the way that will provide you with snacks and the opportunity to fill up water. But, you need to rely on yourself in case you don't have a SAG stop or need to refuel along the way. Here are our suggestions.

• 2 hours before your ride eat a high carb meal of oatmeal, bagel, muffin, pancakes or pasta for example. Be sure to give the food enough time to digest before riding. 
• Bring plenty of water. You should plan on at least 16 ounces of water for every hour you plan on being on the road. Fill up every time you have the opportunity to do so. 
• If you have space for an extra water bottle, fill it with a protein powder. This will help aid in faster muscle recovery.
• Bring at least one snack with you just in case. Check out our review of a few popular bars that you can easily pack in your bike bag.
• Always carry a spare tube and tools (it's also good to know how to use them), just in case you get a flat.

As someone who is constantly watching what she eats, I have been on the hunt to find the best bars to help keep me satisfied between workouts and meals. Bars should definitely not be seen as a meal supplement but they are convenient to have on hand in the office or in your bag so you have a safe fall back instead of becoming a victim to the drive-thru. There are hundreds of bars available so I did my own little taste test. Below are a few that I've tried so far and I liked.

Do you have a favorite snack bar? Please share. I'm always looking for new ones to try.

Best Ingredient List: Lara Bar
PROS: Creative flavors, gluten free, dairy free, all raw ingredients and only 5 items in ingredient list. Good for anyone who has any diet restrictions. We liked the sweet fruity taste.
PROS: The salty and sweet flavors really satisfied our snack tooth. It's packed with protein so this is a great option for after a workout.
PROS: 2 bars in each pack offer the illusion of eating more. There are a variety of flavors and the bars have a nice balance of protein and fiber. It's readily available in most grocery stores. The crunch is a nice alternative to chewy bars.
   - Protein: 4g

Best All Around Bar: Nectar Bar
PROS: 2 servings of fruit in each bar, all organic ingredients, only 5 items in ingredient list and tastes great! Balanced amount of fiber, protein and vitamins.
PROS: Sweet, chewy, full of fiber, easy to find in most grocery stores
Nutritional information may vary depending on which flavor bar you choose.

I work from home and with the kitchen only a few feet away I find myself staring into the fridge about every hour looking for something to snack on. So, I've made it a point to have snacks on hand right and easily accessible - ideally positioned right at the front of the fridge so I don't have to dig around too much.

When looking for a nutritious and filling snack I keep versatility in mind as well. I get bored easily with the same thing everyday so I always ask myself "How many different ways can I use this snack?"

Hummus is an incredibly versatile snack. You can use it as a dip for a variety of different veggies, spread on a whole wheat pita (with some more veggies if you wish) or scooped with a crispy Wasa cracker.

I was in the mood for hummus last night and realized we were out. I'd been meaning to make some from scratch for quite a while but kept getting held up every time I saw tahini in a recipe. I figured that there must be a stand in for tahini and after a quick search I read that many people use peanut butter or almond butter instead. It makes sense - tahini is like peanut butter only made with sesame seeds. Why hadn't I thought of this before?

THE RECIPE
I quickly grabbed a can of garbanzo beans out of the pantry, a few garlic cloves, about 3 tablespoons of almond butter, 2 tablespoons of olive oil, parsley, a few squirts of lemon juice and a few spices (salt, pepper, a pinch of cumin). Within about 10 minutes I had delicious hummus whirling around in my Magic Bullet all for less than $2.00.

THE SKINNY (NUTRITION AND CALORIES)
This recipe has about 120 calories in 4 tablespoons. Paired with 2 large carrots (or any other vegetable) you have a 200 calorie snack. Plus, garbanzo beans are a great source of protein and fiber and carrots have a very high fullness factor. This means they make you more full with fewer calories than many other snack options.

OTHER OPTIONS
If you want variety, hummus is the poster child. You can experiment with other beans, add in some roasted red peppers, olives, sun dried tomatoes, spinach, basil, chives or any other vegetable or herb you want to try. The possibilities are endless and depending on what you add you can add so many great vitamins and nutrients. You can keep homemade hummus in a tightly sealed container for about 5-7 days (if it lasts that long!).

Aside from using hummus as a snack I've also used it on pizza as an alternative to pizza sauce and instead of mayonnaise on sandwiches.

Do you have a hummus recipe to share?
What do you use hummus for?
Do tell!

It was one of those nights - when dinner just hits the spot and turns out oh so good. I found the recipe after a quick search this morning and couldn't wait until official "dinner time" started. I was thinking about it all day long.

I went to World Market yesterday to pick up coffee (it was double punch Wednesday. Which means you get two punches on your coffee card :) Even though I was in a bit of a hurry I couldn't help but make a B-line through the food section. On impulse I picked up some polenta, an ingredient I've only used once before a few years ago.

This morning as I was getting ready for my day I was already thinking ahead to dinner. Not unusual for me - I've always got dinner on my mind. After looking at the nutrition label I was impressed that 100 grams of polenta only has 70 calories so I knew this was something that would definitely fit into Dani's calorie count for dinner. After a quick search on thekitchn.com I found Breanne's Polenta with Black Beans and Coconut Tomato. When I saw that I had all the ingredients at home I knew this was what I was making for dinner. And, it turned out delicious!

To prepare the polenta I weighed each slice so I would know the approximate calorie count. Each slice came out to about 50 grams (i.e. 35 calories) so I planned for 4 slices of polenta per serving (140 calories). Together with the sauteed spinach, 1/2 cup of black beans and 3/4 cup tomato topping this dinner came out to about 500 calories. We also each had an artichoke on the side and a salad. It was a full meal and we were both completely stuffed afterwards.

If you've never tried polenta I would encourage you to do so. You can find it in most grocery stores prepared in a little sausage which is perfect for slicing. Polenta is made with ground yellow or white cornmeal and can be eaten creamy or solid. It is the staple food of northern Italy and used to be described as peasant food. If you get the prepared kind as I did you can keep it in your pantry for a few months so it's a good staple to keep on hand for a quick, healthy, low calorie meal. Just be sure you don't stir in too much butter or cheese as many recipes suggest!

Here are a few more polenta recipes to try:
Savory Polenta from Alton Brown
Creamy Polenta with Warm Tomato Compote from Cooking Lite (153 calories per serving)
Polenta and Vegetable Bake from EatingWell.com (215 calories per serving)

On Monday I visited Bauman College in Berkeley for a screening of Simply Raw: Curing Diabetes in 30 Days. I blogged about it a few weeks ago when I first heard about it. I didn't know what to expect and despite having watched a pretty moving trailer I was a little hesitant. Can diet really cure the disease that is turning into an epidemic?

Check out the trailer for yourself:



After being served some popcorn, carrots and celery (how appropriate!) we settled in to watch the film after a brief introduction from Michael Bedar, the movie's filmmaker. Simply Raw follows six diabetics from all over the country who are brought to the Tree of Life Rejuvenation Center in Arizona. First we see them at home, get an idea of their diet and lifestyles. They range in age from 20's to 70's, are from mixed backgrounds, cultures and races. I admit to not knowing a ton about diabetes but I flinched every time I saw someone prick themselves to test their blood and listened to how this disease rules their lives everyday.

Once they enter the Tree of Life Rejuvenation Center they are fed completely raw foods for 30 days straight. Gabriel Cousens, the centers doctor monitors their insulin and other vital statistics and within just a day or two begins to decrease their insulin levels dramatically and takes them off the massive amounts of medication they are on. Some of these people are taking between 12 and 16 medications everyday! I was floored at all the drugs they were taking. The sad thing is that despite all the medications and shots their doctors prescribe them to "get better" they were still sick and their insulin levels weren't normal. But, within just a few days many of the participants were completely off their pills and shots and had drastically lowered their insulin levels. It was pretty incredible and you could really feel their joy, relief and astonishment as how this diet had helped this disease.

Of course a completely raw diet is difficult to get used to for most people and there are definitely some amusing moments and comments when they are served raw vegan burgers and sprouted grains.

I won't go into the movie to much more; I would recommend you see it for yourself regardless if you have diabetes or know someone who does. For me, this film did more than just inform me about diabetes and raw diets. Rather, it reminded me once again about the power of food and nutrition, that it's something we can't take for granted and that we need to take a greater interest in what we're putting into our bodies everyday.

Here are three big picture ideas that really struck me from this film. You've probably heard them before (or some version of them) but I know that a little reminder every now and then is what we need to get going. I think they are useful for any sort of change or adjustment you want to make in your life. And, isnt that what life is about? We are always learning, evolving and developing......

You Deserve It - No matter what sort of positive lifestyle change you want to make (eat healthier, lose weight, cook more etc) you need to remember that you deserve it. Often, we sabotage ourselves by thinking things like "oh, this is really not that important. Or "This isn't really worth it." Stop that! Whatever you want in your life IS important and it IS worth it. By making positive changes for yourself you're able to give more to others and make positive changes in their lives. That was one of the biggest shifts for the people in this program. They had to realize that they deserved to be healthy and happy before they could actually make it happen.

Find Your Tribe  - Going it alone will only make it that much harder. Don't keep your intentions to yourself - let people know what your doing and seek out others who are doing the same thing you are. Telling your friends and families about your plans will help hold you accountable for your actions. (Or, you can start a blog and tell the whole world! Now, that's incentive :) Then, find others who are also on the same path you are so you have a support system. Find a friend to go to the gym with, join a Meetup Group, or find a class to take. By meeting others you will remain energized and focused on your ultimate goal and learn so much. Check out 6Changes for a great guide on "going public" with your intentions.

It's Never Too Late - It's never too late to get healthy, start taking care of yourself or make a positive change in your life. We all fall off the wagon every once in a while and we just have to take a running leap to get back on. Just remember how good it felt when you were on track and how satisfying it will be. And, if you're just getting started take baby steps instead of jumping in head first. An all or nothing approach will lead surely lead to failure. Commit to taking a homemade lunch to work twice a week, choose one or two veggies to start incorporating into your dinners or start going for a 15 minute morning walk. Don't have 15 minutes? Walk for 5 or 10 minutes. It's not about quantity - it's the fact that you're doing it at all. Better late than never!

If you do know someone who is diabetic I seriously recommend getting them this film or taking them to a screening of it. It will change the way you look at diseases and the drugs we use to "cure" them. And, you will have a whole new appreciation of food and using it to promote and maintain good health

Let food be thy medicine and medicine be thy food. 
-- Hippocrates, father of medicine, 431 B.C.

If you are looking for more information about raw food and creating a diet to help diabetes check out some of these resources:

Rainbow Green Live-Food Cuisine by Gabriel Cousens
12 Steps to Raw Foods: How to End Your Dependency on Cooked Food by Victoria Boutenko
Raw for Life: The Encyclopedia of the Raw Food Lifestyle (2-DVDs)

Disclaimer: As we mention in our blog's Disclaimer-Make Smart Choices section.....DO NOT start any diet or exercise program without consulting your physician first.

The past few days we've been glued to the TV watching the Winter Olympics. We cheered for Hannah Kearney when she won the gold in women's moguls and secretly hoped that there would be a few little crashes so Bode Miller would win gold in men's downhill (Better luck in another alpine event Bode!). We'll continue to be on the edge of our couch for more skiing and skating until the end. 

But, when there's a pause in the action there are of course Olympic themed commercials (which often remind me of Super Bowl commercials). They're at a higher level than your typical run of the mill commercial and tend to tug on your heartstrings a bit. In the beginning I was oohing and aahing and almost shed a tear.

Then, I saw the following McDonald's commercial. If you've been watching the Olympics at all you've probably seen it. Just in case you haven't, here's the scene.....

Picture a group of children hockey players and their coach giving a post game pep talk. He says (and I am paraphrasing here since I can't find the clip online);

"We came into this game with one goal and unfortunately finished the game with only one goal. You played with heart.....you played like Olympians...and today you're going to eat like Olympians!"

The commercial then cuts to the team entering a McDonald's full of prominent Olympic athletes.

I almost fell off the couch! It's bad enough that McDonald's is and has been a huge sponsor of the Olympic games for as long as I can remember, but to actually paint the picture that Olympic athletes eat McDonald's and that "you too can eat like an Olympian" is just plain irresponsible. I'm not an expert on an Olympic athletes diet but I am pretty confident that they aren't stopping at the drive thru on their way home from practice.

After I picked myself back up of the floor and had to take a step back from my outrage:

Give Kids More Credit
Unless you live under a rock you've heard all the news about childhood obesity and the rise in diabetes. This commercial clearly targets children who might believe that McDonald's food could help them become an Olympian. But, at the same time we need to give kids more credit and parents need to take responsibility. I think it's safe to assume that most kids know that a salad is better for them than a Big Mac and it's our responsibility as adults to keep reinforcing what they already know. We shouldn't expect McDonald's to teach children how to make smart and healthy food choices - that's our job. 

Healthy Options: A Missed Opportunity
If you're going to McDonald's in the first place I'm sure you're not stopping by for the apple dippers but, at least they have added a few healthy options for those who want them. In the commercial they don't show any of these options. Instead, all the Olympians are chowing down on chicken nuggets and french fries. Why not take this opportunity to promote the healthier choices that McDonald's has to offer? By missing this chance they have really made themselves look foolish and the Olympic athletes are going down with them.

Last night I was reminded of a two valuable rules when it comes to cooking:

1) Follow your instincts before following a recipe
2) Improvisation will always put dinner on the table

Of course these "rules" weren't apparent to me when I stood in the kitchen feeling defeated when things didn't work out as planned. I had even posted on Facebook that I was planning on making Quinoa Stuffed Peppers for dinner and that I was going to post the recipe later. But, when it didn't turn out I was a bit embarrassed and was just going to ignore my promise and not post the recipe or write a blog post about it.

Then, I checked my wall this morning and got a really sweet note from a friend telling me she enjoys seeing what I'm cooking for dinner. (Or, as she called it - my "ingestibles" :) At first I was even more embarrassed because my inspiring cooking from last night had actually turned into a bit of a failure.

But, her kind comment reminded me of my cooking rules that I try to follow and I realized that I had actually followed one of my two rules and dinner turned out just fine in the end.

Rule #1 - Follow your instincts before following a recipe (FAILED!)
I am not that great at following most recipes in the first place - I tend to scan the recipe and then improvise. For me reading through a recipe is time consuming and I prefer to just get dinner ideas that I can pull out depending on what I have on hand and time for.

I had found this recipe for Quinoa Stuffed Peppers in an old issue of Vegetarian Times that I dug out over the weekend. As usual, I scanned through the recipe and saw that I had most of the necessary ingredients and could substitute for what I didn't have. To save time in the evening I prepped all my veggies in the morning (chopped the carrots and turnip, defrosted and squeezed the spinach, drained the beans etc). I was also going to cook the quinoa ahead of time but then looked back at the recipe and saw that it said to cook the quinoa together with the veggies and a few other ingredients - this is where I didn't follow my instincts. I didn't have time for all of that so I decided to just soak the quinoa for a bit and then do all the cooking in the evening.

When I got around to cooking I followed the recipe and threw all my veggies together with the quinoa, added a 2 cups of water and put on the lid. In the back of my mind I was thinking; "hmmm....simmering this for 20 minutes means that I'm cooking the be-jesus out of my vegetables. And then I have to bake it for another hour?" This is where I didn't follow my instincts again. 

I dutifully followed the recipe and let my pepper stuffing simmer away for the full 20 minutes. It looked and smelled delicious! But, when I gave it a quick taste I realized my fears - my veggies and quinoa were pretty mushy. I was supposed to then stuff the peppers and bake them for an hour. If I did that I was going to have liquid stuffing. I was pretty bummed and frustrated, but all was not lost.

Rule #2 - Improvisation will always put dinner on the table (PASSED!)
After I realized I had quinoa mush instead of quinoa stuffing it was time to take a quick break and pick Dani up at the train station. After she told me that she was starving I confessed my dinner failure. What should we have instead? I remembered that I had defrosted a few chicken breasts and could quickly grill them in a pan and we could use the quinoa on the side or on top. Dani was game.

So, when we got home I quickly pulled the chicken breasts out of the fridge, patted them dry and sprinkled them with salt and pepper and grilled them in coconut oil. I finished my prepped cucumber salad with dill, put the chicken on plates and added a scoop of the quinoa on the side. We agreed that the quinoa was a bit mushy but Dani said that is wasn't "that bad."So nice of her :)

I'm not giving up on making quinoa stuffed peppers - I plan on giving it another go later this week. One technical mistake I think I made was to soak the quinoa which the recipe did not call for. This probably also led to a bit of the mushiness. I'll keep you posted on how it goes :)

I guess after reading all this you could say that it was my own fault and if I had just followed the recipe exactly we would have had stuffed peppers for dinner. Yeah, maybe. But, I'm pretty confident that my original plan would have worked just fine. I believe that it's important to make a recipe work for you and not the other way around. Don't be a slave to the recipe!  :)

In the end, I was proud of myself for not completely giving up on my dinner plans and improvising an alternative. We ate - that's all that really matters. For lunch Dani agreed to take more of the quinoa and I cut some of the chicken into it which she will just warm up in the microwave.

This is what I love about cooking (well, most of the time :) There is always something to learn and you always have the chance to try again without too much tragedy. It teaches you patience, persistence, improvisation and creates memories.

Here's to Quinoa Stuffed Peppers, take 2!


Side Note: If you don't use coconut oil you MUST check it out. It's has a high smoke point so it's great for grilling and sauteeing and leaves chicken and pork incredibly juicy. Don't like coconut? I don't either. But, this doesn't taste like the fake coconut flavor most of us are used to. Plus, coconut oil has been show to have many heath benefits from maintaining good skin to lowering cholesterol levels.

The way to anyone's heart is through their stomach. So, to celebrate Valentines Day I made special "love" pancakes.

I followed my favorite pancake recipe from The River Cottage Family Cookbook (because the authors live in England they're called "drop scones" in the book). And I used my new KitchenAid mixer which really made everything go so much faster with less mess. Love that!

I just made two little adjustments:

1) Peanut Butter - I added about 3 tablespoons of peanut butter to the batter which adds a nice peanut butter flavor to the pancakes and lessens the need for lots of syrup. They are delicious plain right out of the griddle! Plus, while it may be higher in calories and fat peanut butter can lower your risk of coronary heart disease and studies have shown that peanut butter can help you feel full longer.

2) Soy Milk - Because I'm avoiding dairy my heart did sink a bit when I realized that there is milk in the recipe (duh!). But, before I gave up I realized that I could just replace the milk with soy milk. I was a bit skeptical at first and Dani scrunched her nose when I told her, but we were both pleasantly surprised that the soy milk made no difference in taste or texture.

To make these pancakes a little more special for Valentines Day I quickly warmed up some frozen berries with a bit of sugar and vanilla. And, used a heart-shaped cookie cutter to add a little more "love."

This with a cup of coffee made for a nice little Sunday morning breakfast.

Here is the recipe I used from The River Cottage Family Cookbook:

Butter, 2 tablespoons
All-purpose or white pastry flour, 1 1/2 cups
A pinch of salt
Baking powder, 1 teaspoon
Superfine sugar, 2 tablespoons
Eggs, 2
Milk, about 2 cups (add a bit extra if you add peanut butter)
A little sunflower oil for frying

1. Gently melt butter
2. Sift the flour into a bowl with the salt and baking powder and add the sugar
3. Break in the eggs and add about half the milk. Whisk, gently at first until you get a thick paste, then add the rest of the milk and the melted butter. Beat until you get a creamy batter. It should be thick but pourable.
4. Heat up your griddle with a few drops of the oil. Once it's hot enough turn it down to medium and add a half ladle full of your batter. After about a minute, little bubbles will appear on the surface of your pancakes. Now it's time to flip! Cook the other side for about a minute or so and then transfer it to a warm plate and cover with a tea towel.
5. Let them cool just a bit if you want to use a cookie cutter. It their too fresh they may crumble a bit and if they're too cool they may tear.

Check out the River Cottage blog to learn about River Cottage HQ where founder and author Hugh Fearnley-Whittingstall writes about their projects, shares delicious recipes and the cooking school and classes they have planned.

1. Don't go hungry. Try eating a healthy snack or meal before the office event so you will be less tempted to over indulge. 
2. Bring a distraction. At social events you may be more likely to pick at whats on the table. Bring a cup of tea, coffee or water. If you have something in your hands people will be less likely to hand you that extra cupcake.
3. Know your limits. You know where you are with your calorie goals for the day. Set a food limit for yourself before you go. I have a bit of a sweet tooth, so I normally set a goal eating 1 cupcake. To make this more fun, I will share the cupcakes with my office friends so I can taste a few different kinds.
4. Contribute. Just because you're monitoring your calories doesn't mean you can't participate. You can contribute by making a healthy food or dessert for your office party. You will know ahead of time that it is healthy and how many calories are in it. You can always eat what you bring if nothing else fits into your calorie regimen.

Do you have a weekly lunch plan or tips on navigating the food culture in your office? I am always looking to hear from our readers!