Want a Healthier and Fitter You? Make it a Habit.

 "Habit, if not resisted, soon becomes necessity."
-St Augustine

I get asked pretty regularly about my eating and fitness routines, and while discipline and motivation may be the initial stimuli to healthy living it is actually making it a habit that should get all the credit for its long-term success.

Your first reaction to that opening statement if you are like most of us is "Well that is all fine and dandy but who has the time to make it a habit?  I work, I have a family and the holidays are here!!!"  Believe it or not you do not need hours a day to lose weight, get fit, change eating patterns, be happy or less stressed.  30 minutes a day is sufficient and short enough of a time frame to make it a priority (that is where the discipline and motivation come in;).

Research from US space agency NASA shows habits take only 30 days to create. So if you take 30 minutes a day for those 30 days you can transform your health and well being long-term as they will have become a habit!  Once a habit it's more likely you'll stick with it and you won't be easily lured to every diet or fitness fad that comes along.

What about those bad habits that are so hard to break?  Try replacing old routines with new ones.  For example if you always eat lunch at your desk start taking a walk somewhere to eat your lunch.  This new pattern of moving your body may motivate you to  join a gym and sweat a little at lunch.  Try waking up 10 minutes earlier so you can pack your lunch rather than always buying it. This new pattern may lead you to perusing cookbooks and browsing the internet for recipe inspiration at dinner so you can pack the leftovers for lunch the next day.

Habits must be achievable, enjoyable and rewarding; and it starts with motivating your mind.  If you don't take the time initially to create a mindset of where you want to be and what you want to achieve, it'll be hard to decide what your new habits should be.  So take some time to think about your values, goals, what drives you and where you want to be in 30 days. Define your goals and write them down.  

Habits are easier to create and make stick when you are well rested.  So sleep. When you get enough zzz's you are more energized, less stressed and your immune system is stronger. Consistent sleep patterns stabilize hormones so you'll also find it easier to lose weight.  

What can you do in 30 minutes a day (for a month) to create life long wellness habits ? Here are some ideas to get you started (and if you are a newbie they are in order of importance):

1. Go through your pantry and refrigerator to get rid of less than healthy, stale, out of date foods.  This does not mean you deprived yourself (a sure way to fail in creating a habit), rather for 30 days commit to make certain foods (i.e. cookies, ice cream, processed foods, refined carbs) a treat rather than a daily occurrence.  When the craving hits, buy 1 serving and eat it at the source where you are purchasing.

2. Once a week, plan what you want to eat and items needed to stock your pantry/refrigerator ( last week's  blog post was all about stocking your whole foods pantry) .  Browse your favorite cookbooks, peruse the internet and magazines, and of course subscribe to The Whole Meal which is a streamlined aid in meal preparation and recipe inspiration.

3. Once or twice a week, go shopping with a list for those healthy foods rather than rushing last minute into the grocery and picking up in a panic too many convenience foods because you are behind the eight ball (or worse hungry which encourages impulsive buying).

4. Prepare your food!  Since you have completed ideas 1-3 this should be effortless and fun.

5. Move your body!  If this is new to you, start with a manageable activity that you find fun. Or just add more walking into your daily life- at lunch, around the block, park at the back of parking lots when running errands, walk to an errand.  Once your body is used to movement, you will want to move on to more challenging or new activities.  Aim for at least 3xs per week once you reach this stage.

6. Chronicle your progress.  There is nothing like taking the time to write down what you have done in achieving goals/changing or creating habits.  Being able to visually see a list of your achievements is pretty impactful - record it all - big and small as it is all significant!

Now that you are ready to create new healthy habits for long-term wellness, I'll leave you with this inspirational quote from Jim Rohn, popular teacher on success and happiness, "Motivation is what gets you started.  Habit is what keeps you going".

Why You Should Eat at Home and a Whole Foods Pantry Refresher to Help You Do So

The recent front cover of Time magazine caught my attention with a huge headline of "How to Eat Now" and when I saw it was about home cooking AND written by Mark Bittman, I knew I had to give it a read.  In the same week my teenager had to write an essay on what her cultural identity was, and along with some other influences, she wrote about having home cooked meals every night in comparison to her NYC cousin who has take out almost every meal.   I find these things serendipitous as I had been wanting to share my tips for what a whole foods pantry should look like as I get this question asked alot.  Bittman did such a concise job of nailing the basics that I think I will defer to his list and add in as I see fit.

First though it's important to know why you want a kitchen stocked with real food.  Bittman, a best selling food writer, is one of my heroes as he has always been an advocate of whole foods eating while keeping it simple so it does not surprise me that he summarizes it best:  It's good for you, it's good for your family, and it's far easier than you think.

It's good for you and you family because the conviviality of being around your dinner table eating with the ones you love is comforting, relaxing, promotes sense of pride and accomplishment of a meal well prepared by one's own had, and is the number 1 way to combat diet related diseases like Type 2 Diabetes and Heart Disease.  I recently wrote a blog post on cooking with your kids that segues right into this topic; Kids in the Kitchen: It's Fun, Builds Self Esteem, Promotes Life Long Healthy Eating, and Some Surprising Insights if you'd like to take a read.  Did you know that home-cooked food is about 200 calories less than if you were to eat out, and if you are like the average American this could translates to 200-600 extra calories a day between your 3 squares and snacking, most of these calories being nutritionally worthless. 

Don't get sucked into thinking that all those food TV shows are the real deal.  They may offer you some inspiration, but more than likely they will actually intimidate and discourage you.  Our lives do not take place on a sound stage with a zillion prep chefs, creative food writers and crafty cameramen to make it all look perfect.  Instead, turn off the TV and a little preparation is really all you need to get started and remain consistent in eating at home.  These stock-the-pantry tips from Bittman and a word in here and there from me, and you'll be rolling up your sleeves and chopping and stirring away before you can say "What's for Dinner?  Real Food!"

THE WHOLE FOODS PANTRY:

Spices:  sea salt; a black pepper grinder; dried basil, oregano, thyme, rosemary, sage, dill, red chiles; ground cumin, cayenne, mustard, nutmeg, cloves and ginger; smoked paprika; chili powder; curry powder; cinnamon; allspice

Oils and Condiments: extra virgin olive oil for raw preparation-think salad dressings and olive oil for cooking, coconut oil for high heat cooking and great for baking, sesame oil, grape seed oil (or canola), apple cider, wine, rice and balsamic vinegars, soy sauce (or tamari), mustard, ketchup, fish sauce, mayonnaise, hot sauces

Should Always Be In Pantry: white rice (and/or brown), canned beans, your favorite two dried beans, favorite two whole grains, can/carton of chopped tomatoes and sauce, tomato paste, coconut milk, chicken and vegetable broth, canned tuna and salmon, peanut butter, your two favorite pasta noodles,  jar of black or green olives, nuts and seeds, honey, maple syrup, stevia, chocolate chips, flour (whichever you use most-spelt, almond, all purpose), arrowroot for thickening, baking soda, baking powder, bottle of red wine

Fruits and Vegetables: frozen fruit, apples, oranges, lemons and limes, garlic, gingerroot, potatoes, shallots, frozen vegetables, seasonal lettuces or baby spinach, carrots, celery, red pepper, fresh parsley and cilantro

Always in the Fridge:  eggs, bacon, milk or cream, parmesan cheese, plain Greek yogurt, a cheddar cheese, goat cheese, butter, bottle of white wine

Many of you probably have a well stocked pantry and just need to edit or add to it, and some of you may be ready to start with these basics and add on as you discover new cuisines that require additional ingredients (if you are new to Asian or Indian cooking, you will find yourself standing in front of the ethnic aisle curious about hoison sauce or fenugeek leaves).  I hope you find this primer/cheat sheet helpful. 

I promise you that these items will always provide you with a great home cooked meal.  They are also staples to many of the recipes on The Whole Meal, your online source to helping you CONSISTENTLY eat at home most days of the week. 

Now that you have your whole food pantry stocked you'll want inspiration.  Find it in family recipes, cookbooks, magazines, friends and online, of course including The Whole Meal:)  Happy Home Cooking!

October is National Breast Cancer Awareness Month

Much of the information in this post was adapted from "Know the Risks" on Whole Living's website (formally known as "Body and Soul").

Breast cancer is the most commonly diagnosed cancer among American women, other than skin cancer. According to The American Cancer Society (ACS), the chance of developing invasive breast cancer at some time in a woman's life is about 1 in 8(12%). In 2009, an estimated 192,370 new cases of invasive breast cancer will be diagnosed among women in the United States.

There is a good chance that you or someone you know has had breast cancer, and may have even died. The best way to honor ourselves, family and friends that have been affected by this disease is through education and prevention.

One of the most common myths is breast cancer is largely genetic, therefore, you think if it does not run in my family, I do not need to worry. But surprisingly, only 1 in 10 breast cancer cases has a genetic connection. According to Devra Davis, Ph.D., director of the Center for Environmental Oncology at the University of Pittsburgh and author of "The Secret History of the War on Cancer, "Genes sometimes give us the gun, but the environment pulls the trigger. Breast cancer isn't born; it's made."

Indeed, research in the field of environmental oncology already suggests that chemicals in our daily environment may significantly contribute to our risk. Although most of the evidence is based on animal studies, many medical professionals recognize its validity. Scientists have long known that a woman's exposure to estrogen increases her breast cancer risk.

You may feel quite helpless with this information and resigned to do nothing, or be paranoid over everything. But you can reduce your risk by changing your behavior. Start by limiting your exposure to the most dangerous toxins and then take preventative measures to help your body flush out the rest.

Here are a few ideas to get you started:

Green your cleaners: scan the labels on all your household cleaning products for ingredients that contain alkyphenols, which mimic estrogen in the body. Also avoid names like methoxyphenol and nonylphenol. I find it easiest to make my own cleaners. Here is a great website for information on homemade cleansers that really work.

Take a serious look at your toiletries and makeup bag: Phthalates (often a component of fragrance, but not listed on ingredients), parabens, and ethylene oxide mimic estrogen. Also avoid names like methoxyphenol and nonylphenol. Your local natural markets and Whole Foods, along with the internet, make it easier than ever to find chemical-free products in these categories.

Watch what you eat: Consume as much organic meats, dairy, and produce as your budget will allow, or even better, reduce your consumption of meat and dairy if you can not find/afford grass-fed or organic. A good rule of thumb is the fattier the meat, the greater chance for toxins to be stored in these meats. As far as fruits and veggies go, organic produce reduces your exposure to pesticides, which contain dioxins and atrazine, known endocrine disruptors. Refer to my post, Shopper's Guide to Pesticides in Produce, which includes a link to the most highly sprayed fruits and vegetables.

All the press on plastics is for real: To avoid estrogenic effects, avoid hard plastics that contain bisphenol A. Care2.com breaks down which plastics are safe, categorized by its recycling number. Also avoid softer, more flexible plastics made from polyvinyl chloride (PVC), which can contribute to cancer by damaging DNA.

Detox: Exercise! It lowers the amount of unbound estrogen in women, indirectly cutting our exposure to the hormone, which is the key to cutting breast cancer risk.  Eating antioxidant-rich fruits and vegetables such as broccoli and berries, as well as omega-3 fatty acids from fish like wild salmon or ground flaxseed, can help the body flush out toxins. While wine has great antioxidants, the benefits turn to risk after only one glass, so drink in moderation for good breast health.

ACS's website has a whole section dedicated to breast cancer . This highly informative site is a great stepping stone to educating yourself on all things related to breast cancer.

Clearly you have the power to influence your breast health in a positive way and minimize the risks associated with environmental toxins. It may take some effort upfront, but the long-term benefits are well worth it. So in honor of National Breast Cancer Month, while wearing your pink, take at least one step toward toward reducing your risk for breast cancer.

In the Kitchen with The Whole Meal- Quick Breads Part 2: Pepperoni Pizza Quick Bread and Learning How to Go with the Baking Flow

This is Part 2 of my 3 Part Series on my obsession with quick breads.

My internet perusing on savory quick breads lead me to this recipe, and it looked and sounded too good to pass up.  Who doesn't love pizza?  And who doesn't love the idea of all those classic pepperoni pizza ingredients folded into a bread rather than the labor of making pizza dough (isn't that what pizza delivery is for? ;)

I am sure this bread is amazing BUT I did not follow the recipe exactly (used sliced pepperoni and not enough of it, as well as not enough mozzarella either) and it came out tasting like an herb bread that was baked in a bread machine.

Hmmmm...what's a frustrated wanna-be-baker gal to do?  Well-I cut up the loaf of bread into cubes and made it into a Pepperoni Pizza Strata (Italian name for savory bread pudding)!  I had great success with this and I'll gladly share the recipe with you:)

Pepperoni Pizza Strata

8 large eggs
2 cups half and half
2 tablespoons chopped fresh basil (or 2 teaspoons dried basil)
1 tablespoon chopped fresh oregano (or 1 1/2 teaspoon dried oregano)
Pinch of crushed red pepper flakes
1/2 pound stale artisanal bread, cut into 1-inch cubes (about 6 cups)
1/2 cup sun dried tomatoes, chopped
8 ounces fresh milk mozzarella, diced
3 ounces pepperoni, ½-inch dice
3/4 cup freshly grated Parmigiano Reggiano cheese
Freshly ground black pepper

Coat a  2 1/2-qt. baking dish with oil.

In a large mixing bowl, whisk together the eggs and the following 5 ingredients (through crushed red pepper flakes). Fold in the bread cubes and let sit 5 minutes.

Add the tomatoes, mozzarella, pepperoni and half of the parmesan cheese to the egg and bread mixture. Pour the mixture into the baking dish.  Sprinkle the remaining parmesan cheese on top and bake until the strata has set and is golden on top, about 25 to 30 minutes. Let rest for 5 minutes before serving.

If you would like to try your hand at Pepperoni Pizza Quick Bread (courtesy of Chow.com) the next time you crave pizza and want something a little bit lighter here is the recipe I tried (but follow the recipe;).  I think this would make a great lunch to pack for the kids or to take to work.

            Pepperoni Pizza Bread

• 2 1/2 cups all-purpose flour
• 2 1/4 teaspoons baking powder
• 1 1/2 teaspoons dried oregano
• 1/2 teaspoon fine salt
• 1/4 teaspoon baking soda
• 1/4 teaspoon freshly ground black pepper
• 1 1/2 cups medium-dice whole-milk mozzarella cheese (about 8 ounces)
• 3/4 cup small-dice pepperoni (about 3 1/2 ounces)
• 3/4 cup drained and coarsely chopped sun-dried tomatoes packed in oil (about 4 ounces)
• 2 large eggs
• 3/4 cup whole milk
• 1/4 cup olive oil, plus more for coating the pan

Heat the oven to 350°F and arrange a rack in the middle. Generously coat a metal 9-by-5-inch loaf pan with olive oil. Line the bottom of the pan with parchment paper and coat the paper with oil as well; set aside.

Whisk the flour, baking powder, oregano, salt, baking soda, and pepper together in a large bowl until aerated and any large lumps are broken up. Add the cheese, pepperoni, and tomatoes and toss in the flour mixture until the pieces are separated and evenly coated; set aside.

Place the eggs, milk, and measured olive oil in a medium bowl and whisk until smooth. Add the egg mixture to the flour mixture and stir until the flour is just incorporated, being careful not to overmix (a few streaks of flour are OK). The batter will be very thick.

Using a rubber spatula, scrape the batter into the prepared pan, pushing it into the corners and smoothing the top. Bake until the bread is golden brown all over and a toothpick inserted into the center comes out clean (test several spots because you may hit a pocket of cheese), about 40 to 45 minutes.

Place the pan on a wire rack to cool for 15 minutes. Run a knife around the perimeter of the bread and turn it out onto the rack. Remove and discard the parchment paper. Let the bread cool for at least 30 minutes more before slicing.

 I am still a HUGE fan of savory quick breads and can't wait to try my hand at another one (I'll be more diligent about adhering to key ingredients).  I have been squirreling away recipes ideas on The Whole Meal's Pinterest board "It's Fall!  Time to Make Quick Breads: Sweet AND Savory".  What should I try next? Cheesy Beer or Savory Summer Squash?  Decisions!  Decisions!