Eat Drink Be Happy

Voting with your Fork: Political Trailblazers in Food and Nutrition

2012-03-06T08:30:00.000-08:00

Nutrition science (and trend) is a constantly moving target; as more of us become interested in living a healthier life, greater numbers of nutrition "experts" want a piece of the action. Now more than ever, what to eat is a political act. So who really matters and who do you want to invest your hard-earned time and brain power in?

Dr. Andrew Weil (MD) is the godfather of integrative medicine; in fact, his book Eight Weeks to Optimum Health, kicked my butt in the direction of a life spent in health. He has become a bit of an industry these days, but his guidance is stellar.

Andy Bellatti is a registered dietitian in Seattle, Washington who is not afraid to challenge the status quo - he calls out nutritionism and lack of food democracy when he see it.

The team at Harvard School of Public Health's Nutrition Source is the leading edge in public health nutrition. They have research cred and the bucks to do something with it. They didn't like the My Pyramid eating model that the government created, so they created their own.

Continuing the public health vibe, Dr David Katz (MD) is another nutrition rock star. Founder of an integrative medicine centre who dedicates his research life to prevention, Dr Katz believes there are good and bad foods - and he created a nutrition scoring system to prove it.

Marion Nestle PhD is the mother of food politics; she asks questions that governments should be asking. Not afraid to take on the food industry or bio-tech, she will make you think twice about what you put on your fork.

And of course, I cannot create a post like this without mentioning the journalists Mark Bittman and Michael Pollan. It often takes an outsider to sound the morning bell and wake the rest of us up.

Eat...well...with my healthy grocery list!

2012-03-02T11:00:00.000-08:00

Oh how the social media landscape is changing. I don't really have time for a new platform. But I signed up for Pinterest anyways. It is so simple to use and then you end up with handy dandy visual lists of everything you love. Since my healthy grocery list is a popular page on the blog (and I have been slow to update), I thought I would try and evolve the list with my new healthy grocery list on Pinterest. Let me know what you think!

Eat...and cook with good oils

2012-02-28T08:00:00.000-08:00

Given that I work for a grocery store, I do a lot of nutrition tours and field a lot of questions regarding how to choose better quality foods. One of the most common areas of concern is healthy cooking oils. As it should be. The quality of oils we choose greatly affects our health and so much of what is out there on the shelves (and hidden in our food) is terrible for you.

So I was quite excited when my friend Lori shared a link to a resource that puts cooking oils in their place. The chart, created by Andy Bellatti RD and Andrew Wilder can be found here. Andy, a registered dietitian, also created a complementary post about the science behind the chart. Take a peek...and if you still have any questions, post a comment!

Eat, Drink and Be Happy...Finding Yoga on Your Plate, Part Two

2012-02-25T10:00:00.000-08:00

Food has changed. Once upon a time, we rarely thought much about what we ate; now there is so much context sitting on the end of our fork that it can be almost too heavy to lift. When we sit down to a meal, any number of questions can appear on our plates. Was the food grown close to home, supporting local farmers and putting less fossil fuels into the atmosphere? Were these fish farmed, spreading disease in our oceans? Should we be eating animal foods at all? What about all this GMO corn, is there some in this breakfast cereal?

As I mentioned in my previous post, there is new meaning to the practice of ahimsa, or non-harming, where our food choices are concerned. How can we nourish our bodies and our spirits without causing undue harm? Here are some of my thoughts...take from them what you will. I hope they will encourage you to think about what it means to you to tread a little more lightly on the planet.

Eat plant-based meals. Whether this means a meatless Monday each week, a few vegetarian meals a week or transitioning to a completely vegan diet; eating fewer animal foods conserves energy and is good for your health. Consider meat as a condiment at any meal: building your meals around whole grains and vegetables, with meat as feature, is more sustainable from both an economical and an environmental sense.

Choose animal foods wisely. Cheese, one of my favourite treats, is also one of the most resource-intensive animal foods because it requires a great deal of milk from a very energy-intensive animal (the cow). If you eat cheese, choose good quality cheese and savour it. Don't simply cover everything you eat in a fake-orange tinted rubbery substance.

Give your food animals a happier and healthier life. Buy your meat and dairy from organic sources whenever possible and if you can, from farms that raise their animals ethically. In BC, we have the SPCA certification for farms. If you have a good butcher, they will know exactly how that meat came to be in their counter.

Reconsider "superfoods". So many exotic foods sold as super foods can come with a hefty price tag for the buyer, the planet and the grower. In developed nations, our pocketbooks rule and we can outbid local markets for access to staple foods. A good example is quinoa, which has grown so expensive that many local populations that once relied upon the food have been priced out of the market. In addition, all of these foods have to be transported from far away. If they have travelled by boat, the carbon output is light. But if that pineapple or mangosteen is "jet fresh"...When you do choose super foods, buy fair trade whenever possible.

Eat Fair. As I alluded to above, when purchasing foods grown in developing nations, we should be buying fair trade. Those that toil growing our food, particularly in countries far away, are at risk socially and economically; they rarely earn enough money to raise their families. We often think about fair trade coffee, tea and chocolate. What about quinoa, bananas or sugar? Ask your retailer for fair trade foods and vote with your dollar.

Eat modestly. We overeat. Period. We do harm to our bodies as we disconnect from true hunger and force our body to process the extra food that it doesn't need; we damage our spirit as we use food as a substitute for something else that is missing in our lives. All of that excess consumption, whether in food or material goods, causes waste and an increased demand for resources which puts undue strain on our environment. Think of the Japanese tenet, "Hara hachi bu." Eat until you are 80% full. There is plenty of food out there. No need to gorge in preparation for hard times.

Eat real food. Food can be medicine or it can be poison. We honour our bodies when we choose simple, wholesome foods that are prepared with love. When we continuously feed ourselves over-processed, nutrient poor foods such as fast foods and junky snack foods we rob our bodies of nutrients and force them to go into detox mode to clean up the mess we just served.

Savour your food. We eat multiple times daily. Each opportunity can be one for happiness and pleasure when we take the time to focus on eating. Don't just scarf down your food in front of your computer screen or television. Take a quiet moment to eat slowly and truly experience your food. This will help put your body into a relaxed state that will encourage proper digestion, reduce mindless overeating and help you appreciate and enjoy what you are eating. Enjoying your meals is one of the simplest ways to add joy to your day.

Be Happy...in Savannah

2012-02-22T09:00:00.000-08:00

Enter the Hive...

I am usually a very organized traveller. Prior to arriving in a new locale, I have seen the websites, read the guidebooks and know exactly where to go and what to see so I can enjoy the place at my leisure, without ever looking back into a guidebook. Not that I stay bound to my plans...I just hate wandering through a neighbourhood, stomach rumbling, wondering where the heck I can eat that won't be disappointing or ridiculously over-priced.

When I was in Savannah recently, I was as unprepared as I have ever been for a trip. Perhaps it was because I was so busy prior to departure; knowing I wouldn't have much free time to explore probably contributed to the decreased effort. When I arrived I knew two things: that I wanted to check out the Savannah Bee Co., the new museum at the Savannah College of Art and Design and maybe do some Jivamukti yoga.

So after my work was done at the conference and I set out into the streets, I had very little direction other than to wander the streets aimlessly. Luckily, Savannah has very beautiful streets. The city is organized around beautiful park-like squares and the streets are lined with old colonial buildings and homes. Here are some of my favourite finds in Savannah...

Grab a french lunch to go at Papillote and go sit in the sunshine at Forsyth Park; try modern southern cuisine at Vic's or Alligator Soul (where they won't laugh at you for being a vegetarian); get farm-focused and local at Noble Fare or Local 1110. I am not going to lie, good (read: fresh and chef-created) food is not exactly cheap in this city nor do they sympathize much with vegetarians. This crazy Vancouverite forgets how spoiled she is in this city.

As you wander the shops on Broughton St, stop in for a cookie or beautiful notebook at Sylvester & Co Modern General Store; pick up some candles fit for the (actual) queen or some mint julep cups at Paris Market; wander the design district for independent spirit, pick up art created by students from the Savannah College of Art and Design at the SCAD shop or sample (and buy!) local honey at Savannah Bee Co.

See y'all later,
D

PS...and if you are willing to do some research, the NY Times always has great features!

Be Happy...Postcards from Savannah

2012-02-19T09:00:00.000-08:00

The second of my two rapid-fire trips south of the border was to Savannah, Georgia. I was speaking at the Canadian Health and Wellness Innovations Conference. Here are some snapshots of this truly beautiful little city....enjoy!

One of the city's romantic squares.

The view of the river from my room.

All those trees save you from the intense southern sun...

For an unexpected hit of modern...SCAD.

Be Happy...in Sin City

2012-02-16T12:00:00.000-08:00

Flower child(ren)...

The first time I went to Las Vegas, I was practically dragged there kicking and screaming. I think my exact quote was, "Las Vegas exemplifies all that is wrong and excessive in American consumerist culture." Insert crow to eat, here. I loved it and have been happy to return; this trip was actually my third to the desert playground. However, Las Vegas has many faces. I don't gamble...if I am going to throw money away, I want to see some fancy shoes. Given my age, I also don't see the Vegas that involves getting sick outside a nightclub at 4AM. I love Las Vegas for the sheer spectacle: best people watching in the world. Especially when you aren't the one who just consumed one of those yard-long slushies. In fact, Las Vegas is a foodie dream - as long as you choose wisely. Skip the processed-to-death chain restaurant food.

This time, we stayed at the Cosmopolitan Hotel. Loved the hotel and the location...not so much the service. I suppose what you get for staying at "the" hotel right now is to feel like they are doing you a bit of a favour. The hotel has some great restaurants though; apparently their buffet Wicked Spoon is the best in Las Vegas. We stuck to the more traditional, celebrity chef, route and went to both China Poblano and Jaleo by DC Chef Jose Andres. When we wanted a nice pub, we found The Pub from Todd English, of Olives fame. And no burger aficionado can go to Vegas without a stop at Burger Bar from Hubert Keller. Even if you are a vegan burger kind of girl, like me. Also in the Mandalay complex is the Border Grill, which is so fresh and delicious.

We have seen a few shows in Vegas and this time, we finally saw O and Crazy Horse. Both were amazing. And since January was a crazy month, my friend and I left the men to shop as we went to the Sahra Spa. Do the hammam...you won't be disappointed! We even drove into the desert to do some poking around, with our friends who are geologists. Which lead us to discover this crazy place.

So just in case you were desperate for a weekend away...Las Vegas is just a 2 hour plane ride away! Eat your heart out...

Be Happy...Postcards from Las Vegas

2012-02-13T19:31:00.000-08:00

EDBH has been quiet for the last couple weeks because I have been doing a bit of travelling, which of course means that in the brief moments I have touched down at home, life has been hectic to say the least. So to keep you company, here are some lovely shots from the first of my two trip - Las Vegas.

Just in case France is too far...

Even the fountains are bigger in Vegas.

Exotic flowers? No - the ceiling at the Belaggio!

Sandy Valley...with our friend the geologist :)

If it were warm enough to swim, I never would have left the pool!

Be Happy...Finding Yoga on Your Plate, Part One

2012-01-17T08:30:00.000-08:00

I am a long time yogi...15 years to be exact. Being a Vancouver Island girl, my introduction to yoga ironically occurred the one time I ever joined a gym. Initially, I liked yoga because it was unusual (just think! there was a time when yoga studios weren't on every corner) and since I was naturally flexible, I was good at it. At 17 years old, chanting "Om" was too intimidating and I couldn't pronounce all those funny Sanskrit names.

15 years later, I can speak from experience regarding the power of this ancient practice. I didn't come to yoga for any reason than to have fun getting bendy. However, as one of my teachers had said: yoga will have its way with you. Practicing the postures (asanas, in Sanskrit) brings balance and health to the mind and body and leads you down a path of living better, even one that you might not expect. As I practiced yoga, I began to devote myself more to the study of yogic and Buddhist texts. I became more interested in how to create true well-being at a time when most of my contemporaries were interested in sneaking into clubs and drinking their faces off. My commitment to my new found vegetarianism grew. Sure, I snuck a few drinks in there too...I was a teenager after all!

As the years went on, my practice deepened. I found ashtanga yoga and started practicing daily. My passion led me to study at Moksana Yoga Centre in Victoria under Jess Freedman and become a registered yoga teacher. While in university, I taught asana classes, mostly to my friends until life became so busy that I had to stop. In fact, one of the greatest ironies is that at the time you need yoga most, you usually practice it the least. While any time spent on practicing the postures is restorative, a traditional practice is 90 minutes a day. No small commitment in this crazy world! Since beginning my career as a registered dietitian, I maybe get on my mat once a month. But as I said, yoga has its way with you. Over the holiday break, a lovely little studio called Che Baba opened on Kingsway near my home and it hastened a return to practice that has my body literally singing with happiness.

Enough blabbing about myself! I wanted to give you some background on why yoga is so important to me but what does this all have to do with healthy eating? Well, many things, actually. The word yoga means union, or to yoke. The practice of yoga is meant to bring all things into union: you with your body, mind and the divine within; you with others; you with a higher purpose. And so, as asana practice is the foundation of a life in yoga, it is important to integrate the practice into your life off the mat as well.

One of the central principals (or yamas, in Sanskrit) of yoga is ahimsa, or non-harming. Ahimsa can be interpreted in many ways. Traditionally, one of the interpretations of ahimsa is to choose a diet that does not harm other living beings - a vegetarian diet. I connect with this mission personally and my primary reason for choosing vegetarianism is to reduce harm to others. However in this crazy world, sometimes foods like milk and eggs can also harm. And what about foods grown in developing nations? Fair trade is an option that is growing in popularity as we recognize more acutely that we are all interconnected and our purchase of bananas, sugar or tea affects the lives of those who come into contact with that food.

Non-harming also means not bringing harm to yourself. When we honour ourselves by choosing wholesome foods that nourish and repair our tissues and our minds, we practice ahimsa. Poor quality foods bring dis-ease to the body and are an act of self-harm. In addition, we need to address our thoughts and behaviours around our bodies and our eating habits. When we let go of guilt, self-hatred towards our bodies and other negative emotions surrounding food, we practice ahimsa.

In my next post, we will talk further on how to practice ahimsa with regards to your diet and give you practical tools to help find yoga on your plate.

Namaste,
Desiree

Desiree on Global Morning News

2012-01-13T16:33:00.000-08:00

I was on Global Morning News with Sophie Lui and Steve Darling today so I thought I would post the video if you missed it. I was promoting our new weight loss book for Choices Markets called Find YOUR Healthy Weight and I prepared my Pear, Feta and Beet salad from the book (delish!). Fast forward on the video to just after 12 minutes to see my segment.

If you are new to EDBH and found me on Global, welcome! Enjoy the site...

Eat...Healthy Starts Here (a book review)

2012-01-12T08:00:00.000-08:00

I love cookbooks. I can't get enough of them, really. It seems that while I am constantly trying to acquire less and rid my life of excess stuff (electrical cords for tech unknown, lidless lunch containers, hole-ridden tights...), cookbooks are exempt from my anti-hoarding aims. This month, while everyone is thinking about eating better, I thought I would share reviews (and recipes!) from some of my latest finds.

In December, a lovely little gift arrived at my door: my copy of Healthy Starts Here by Mairlyn Smith. Mairlyn is a professional home economist and a Second City alum and she has long been writing on health and creating healthy recipes. I have a very dog-eared (well, no...I take really good care of my books but that doesn't mean they aren't well used!) copy of Ultimate Foods for Ultimate Health, that she co-wrote with Liz Pearson RD.

Healthy Starts Here is a breath of fresh air where health-focused books are concerned because there are no gimmicks. No low carb, raw-everything or protein overloads here. Mairlyn's recipes are always accessible, healthy and tasty.The recipes are full of fresh produce, whole grains and there are plenty of vegetarian options. The book is organized by ingredient and each section offers information on the health benefits of a variety of foods: from greens to yogurt to berries, there are recipes for each season and appetite.

Where Mairlyn's background as a home economist and educator really shines through is in the book's opening section where she advises on basic kitchen equipment and stocking a pantry; she also demystifies terms that are commonly used in recipes. With more and more of us spending less and less time in a kitchen, this book is a great crash course in re-introducing yourself to cookery. The recipes come with plenty of helpful tips on, as Mairlyn describes, "how not to wreck them". Mairlyn is encouraging and humorous in her writing and graciously self-effacing in sharing some of her own kitchen mishaps. If nothing else, let the image of Mairlyn in her onion goggles forever be engrained in your mind as your culinary cheerleader, encouraging as you embark on another meal's prep!

The recipes all include nutritional information and, even more impressively, Mairlyn enlisted the help of a dietitian to ensure that there are diabetes food choice values for each recipe so that it is easy for diabetics on a meal plan to incorporate these recipes into their daily lives. These are recipes for real life and the book includes treats like cookies and chocolate chip muffins that are family friendly. The quality of ingredients is good and generally whole food focused; Mairlyn does use margarine in some of her recipes and I might argue that butter would be a less processed and better quality choice.

In choosing a recipe to feature, I thought I would give you something that will keep you warm and healthy this winter and that includes one of my favourite unsung heroes of a grain, barley.

Recipe

Tuscan Supper
From Healthy Starts Here! by Mairlyn Smith, PHEc
Used with permission from Whitecap Books

Makes 6 cups(1.5 L) | One serving = 1 cup (250 mL)

4 large cloves garlic

1 cup (250 mL) pot barley

1 tbsp (15 mL) extra virginolive oil

1 onion, diced

4 cups (1 L) sliced creminimushrooms (about 24 mushrooms, or one and a half 8 oz / 227 g packages)

1 tbsp (15 mL) dried basilleaves (see below)

1 tsp (5 mL) dried oreganoleaves (see below)

¼ tsp (1 mL) cracked blackpepper

One 19 oz (540 mL) can dicedtomatoes

1 cup (250 mL) lower-sodiumvegetable or chicken broth (see page 7)

½ cup (125 mL) lightly packedgrated

Asiago cheese or really good

Parmesan or Pecorino cheese

Mince the garlicand set aside.

Place the barley ina wire-mesh colander and rinse it well under cold running water. Set the barleyaside to drain.

Heat a large potover medium heat. Add the oil, then the onion, and sauté until golden brown,about 5 minutes. (This extra bit of time browning the onion pays off in the endas it gives the dish a deeper flavour.)

Add the mushroomsand sauté for 3 minutes. (I know what you’re thinking: this pot isn’t bigenough. Trust me, the principle of shrinkage applies here and in about 3minutes the mushrooms will have shrunk down.)

Add the basil,oregano, and pepper, and sauté for 1 minute. Add the barley and sauté for 1minute.

Stir in thetomatoes and broth, making sure you scrape up all the little browned bits stuckto the bottom of the saucepan.

Bring to a boil andstir again. Reduce the heat to a simmer and cook, covered, until the barley iscooked through and soft but not mushy, 45 to 50 minutes. Stir occasionally and adjustthe heat so it doesn’t burn.

Remove the saucepanfrom the heat, stir once, and let sit, covered, for 10 minutes. Spoon intobowls and top each serving with 2 tbsp (30 mL) grated cheese. (Store anyleftovers in the fridge for up to 3 days.)

Per serving: 207calories, 5 g total fat, 1 g saturated fat, 0 g trans fat, 309 mg sodium,

33 g carbohydrate,8 g fibre, 5.5 g sugars, 9 g protein

Diabetes FoodChoice Values per serving: 2 Carbohydrate, 1 Meat and Alternatives, ½ Fat

Tips from Mairlyn:

“Can I use fresh herbs?” Yes,you can. Use 3 tbsp (45 mL) chopped fresh basil and 1 tbsp (15 mL) choppedfresh oregano, but add them just before serving so the flavour isn’t completelycooked out of the herbs.

Full Disclosure: Whitecap Publishing generously supplied my copy of Healthy Starts Here but they did so because I am already such a fan of Mairlyn's and my views, expressed here, are entirely my own.

Eat...a little love for the super foods

2012-01-11T14:51:00.000-08:00

Hi Everyone!

My list of 10 (real food!) super foods has been getting a bit of love this week...here are the links!

I was on CTV Morning Live, with Norma Reid, this morning talking about super foods for weight loss. You can check out the video and my super foods list, here:

Ten superfoods for weight loss | CTV British Columbia

Erin Ireland, master of life-changing banana bread and Vancouver food writer extraordinaire, shared my list here. Do check out her blog...it's to die for :)

10 Super Foods for a Super You in 2012

Eat...a few foods to help ward off cold and flu season

2012-01-09T08:00:00.000-08:00

I have a toddler, a husband, a full time job and a writing habit, which essentially means that I don't rest nearly enough and my immune system runs at half mast. As a result, I entertain more than my fair share of germs. Hmmm...maybe that is not the ideal introduction to convince you that I can help you strengthen your own immune system but what the heck, honesty at all costs!

Since most of us don't live perfectly restful lives, we can use all the help we can get. So below are a few foods to help you stimulate your immune system. Eat them regularly and, hey, try and relax once in a while! You look tired.

Foods that Boost your Immune System

Shiitakes
Wild mushrooms are the king of immune boosting foods. Polysaccharides in mushrooms help make white blood cells more active and mushrooms also contain a vitamin D precursor - a known immune booster. Eat shiitakes instead of your basic button and sauté them for a lovely pasta or pizza topper, stir-fry or bake into a casserole.

Garlic
Long considered a medicinal food, anti-cancer garlic has been shown to fight infection. Allicin, a sulfur-containing compound that is created when the cell walls of garlic cloves are broken via mincing or crushing, is thought responsible for part of this benefit. Eat as much garlic as you can and don't cook the heck out of it (if you can handle it, try some raw!): keep heat low or add gently sautéed garlic at the end of cooking.

Kefir
This fermented milk is akin to a yogurt drink with a kick: in addition to probiotic bacteria, kefir is fermented with yeasts. The resulting kefiran molecules have immune-boosting properties and the probiotics (more than your average yogurt) encourage a healthy digestive flora which is important for maintaining a healthy digestive tract and strong immune system. Drink 1/4 - 1/2 cup daily.

These are some of my favourites...what are yours?

Eat...lots more beans (a book review)

2012-01-05T08:00:00.000-08:00

Dear Readers,

I must be forgiven for some of my nutritional (and editorial) idiosyncrasies...after all, I share my thoughts and passions in genuine attempt to inspire others to eat well. So it is with that humble admission that I must again turn our conversation to beans. Sweet, glorious legumes in all their shapes, sizes and colours. The fibre! The protein! The magnesium! Not a seminar goes by without my singing the praises of the musical fruit...and I can barely go 3 weeks on EDBH without sliding in a plug for the noble bean. And now I have found allies in my quest to encourage the world to eat more beans; they have even written a cookbook to entice you to do so. Julie van Rosendaal and Sue Duncan, two Canadians with a love for the humble legume, published their book, Spilling the Beans, just this year and thanks to my mom...their book ended up in my kitchen.

What I admire about this book is that it is a love affair with beans and all of the comforting, hearty meals that they inspire. This is not a vegetarian book, although many recipes are vegetarian. It is also not a "health food" book, although many recipes are incredibly healthy. This is a book to appeal to everyone, from the bacon lover to the sweet tooth. It will convert you to our bean mission. I promise. The authors offer some compelling reasons for eating more beans in the book's brief introduction: that beans are planet friendly, economical and, of course, incredibly healthy. And they have found a way to get beans into almost every type of food imaginable: from cinnamon buns to muffins and mac and cheese to scones, there is a bean recipe for every appetite.

The photography, from Julie herself, hits just the right foodie note and the book is beautiful. So far, I have tried 3 recipes and all of them have been a smashing success: the black-eyed pea and kale soup with cheesy croutons; the chard, white bean and sweet potato gratin which my 15 month old could not get enough of and the black bean brownies. You heard me, brownies. I am sharing the gratin recipe here as I have made it 6 times since owning the book. It has gotten in the way of my trying other recipes, just like when you can't stop ordering the same dish every time you go out to a certain restaurant.

Recipe

Chard, White Bean and Sweet Potato Gratin

Excerpted from Spilling the Beans (Whitecap Books) by Julie van Rosendaal and Sue Duncan and used with permission.

Canola or olive oil, for cooking
1 small onion, finely chopped
2 bunches chard, leaves and stems separated and both cut into 1-inch pieces
2 tbsp (30ml) butter
2 tbsp (30ml) all-purpose flour
2 cups (500ml) milk
2 garlic cloves, crushed
salt and pepper to taste
1 large dark-fleshed sweet potato, peeled and sliced 1/8 inch thick
2 cups (500ml) cooked white beans or a 19 oz (540ml) can, rinsed and drained
Freshly grated nutmeg
1 cup (250ml) coarsely shredded Gruyere, old cheddar or Gouda cheese

Heat a drizzle of oil in a heavy skillet set over medium-high heat and cook the onion for a few minutes. Add the chard, sprinkle with salt and cook until the chard wilts and there is no moisture left in the pan. Transfer to a bowl.

Add the butter and flour to the skillet and whisk together to make a paste. Whisk in the milk, then add the garlic and bring to a simmer. Boil for 2 minutes, whisking; season with salt and pepper and remove from the heat.

Preheat the oven to 400 degrees. Spray a baking dish with nonstick cooking spray. Spread half of the sweet potatoes in the baking dish. Top with half the beans, a sprinkle of nutmeg, salt and pepper, half of the greens mixture, half of the cheese and half of the sauce. Layer the rest of the potatoes, beans, greens and sauce and top with the rest of the cheese.

Cover with tin foil and bake for about 45 minutes, then take the tin foil off and bake for another 15 minutes, until golden and bubbly. Let stand for 15 minutes before serving.

Eat...to find YOUR Healthy Weight

2012-01-03T09:00:00.000-08:00

In my day job, I get to do a lot of cool stuff and this month is no exception.

I am proud to announce (shameless plug!) that I wrote a little weight loss plan for Choices Markets, our first ever, called Find YOUR Healthy Weight.

Before you go doubting my intentions...this is no fad diet. Find YOUR Healthy Weight is all about getting off the diet roller coaster (a familiar theme around here, n'est pas?) and eating whole food, plant-based diet to help you normalize your weight for life. Included in the book is a workout plan designed for us by Innovative Fitness, a 7 day meal plan, grocery shopping lists and 25 recipes to help get you started. The book is just $11.95 at your local Choices Markets.

We are also hosting an unprecedented amount of programming at the stores to support you on your path to health: nutrition tours, dietitian consultations, a weight loss club and seminars.

You can learn more in our newsletters and at the Find YOUR Healthy Weight home page.

If you want to hear me speak about finding YOUR healthy weight, you can do so at the following times and locations:

Thursday, January 5 7PM Choices Markets Kelowna
Monday, January 9 7PM Choices Markets South Surrey
Thursday, January 12 7PM Canadian Memorial Centre for Peace West 16th Ave @ Burrard
Tuesday, January 17 7PM Choices Markets at the Crest (Burnaby)

All seminars are $5 at the door.

Good luck to you as you make 2012 your healthiest year yet!
Desiree

Be Happy...Happy New Year

2012-01-01T10:00:00.000-08:00

Happy New Year, Everyone!

In my 32 (spoiler alert!) years, I have not yet tired of the promise of January 1st. How, just mere hours from the height of the chaos and indulgence of the holiday season can such a crisp page be turned in my soul? In years past, the laundry list of my hopeful resolutions has been vast: I have resolved to eat better, swear off alcohol, get fit, spend more time with loved ones, write more, relax more, be more organized...

Some years, progress turned to regress. Other years, I enjoyed a long run of success. More often than not, I added just a few positive notches to my belt that have stayed with me ever since. And yet, here I am, ready anew to breathe fresh life into my routine and commit to the highest purpose of continual self improvement. Given my own propensity to desire renewal, as 2011 drew to a close and my inbox grew quiet, I knew that it was just a matter of time.

Come Tuesday (today is for brunch, tomorrow is for prep), I will be rocking and rolling, helping to cheer people on to a healthier path. In the interest of solidarity, I thought I would share some of my own wishes for the New Year with you.

1. Figure out how to get back into daily exercise. With a full time job, a writing habit and a family, exercise seems like a luxury but I know that it is not. My goal is to carve out 20 minutes every single day.

2. Get back to writing "the book". The one I thought I would finish on maternity leave (ha!); the one that is only 20% finished; the one I have gotta write.

3. Pick up the phone once a week and call someone I love. When I get into my work cave, I shut the outside world out. Time to reach out and touch someone (I already told you my age, so it doesn't matter if I show it with lines from ancient TV commercials!)

What will you aspire to this year?
Desiree

UnDiet...Week 52

2011-12-24T08:00:00.000-08:00

Merry Christmas UnDieters!

This week, you have only one task: eat, drink and be happy. Get close to your loved ones; whatever food you choose to prepare as you celebrate, use the best quality ingredients possible and prepare foods with love. That way, you are guaranteed to nourish your soul (even if all not all the foods you eat this week nourish your body!)

Thank you so much for following along this year. At certain points, you might have strayed...at certain points, I have strayed! When beginning this project, I never realized the dedication it would take to keep going all year long - what a good reminder that any commitment you make to yourself requires passion, perseverance and willpower to keep it going. The lovely thing about an UnDiet is that there is no true beginning or end point: should you feel the need to reinvest in your health in 2012, simply start back at week one!

Health is a journey; no one (not even a dietitian) eats "perfectly" all the time or exercises religiously, gets enough sleep or manages stress all the time. The key is tipping the scale in your favour. Always strive to be healthier today, in any way that you can. That is key to true health.

I hope you enjoy the remaining days of 2011. Be sure to keep tuning into EDBH in the New Year for plenty more delicious adventures.

All the best of the season,
Desiree

PS - should you have any thoughts on what you would like to see on EDBH in 2012, let me know!

Be Happy...Healthy Holiday Gifts

2011-12-21T08:00:00.000-08:00

For the last of my three healthy holiday gifts posts, I won't be sending you running to the mall to fight the frazzled, pushy, un-festive crowds. If you have people on your list that you haven't bought for yet - why not go another way?

With a full time job, a toddler, a husband and a time consuming writing habit...I don't have a lot of free time. I am looking forward to some time off in just a few days and I think some of the best gifts you can give are time spent with friends and family doing something fun. So for this holiday gift instalment, here are my suggestions for the best healthy holiday gifts you can give: quality time.

1. Snowshoeing at Grouse Mountain - I have desperately wanted to try snowshoeing for the last 4 years and every year seems to pass without me hitting the alpine. Maybe this will be my year? Grouse Mountain offers nightly guided snow showing tours that end with a fondue feast. Okay, so heaping pots of cheese and chocolate aren't the pinnacle of health but the broth course is healthy and you did just complete an hour of snowshoeing...

2. Wander through Van Dusen Festival of Lights - Bundle up, fill up a thermos with hot chocolate (spike it with Baileys...I won't tell) and take friends for a long evening's walk through the thousands of glittering lights at Van Dusen Gardens. Take girl's night out to a festive new level. Nightly until January 2nd.

3. Sign up for a cooking class at The Dirty Apron and invite your friends over for a New Year's tapas party. A little gift for you...and some great fun with friends post Christmas, when everyone needs a lift!

4. Offer an evening of babysitting to friends who have children. If you have children, I needn't explain further. If you don't...marvel in how inexplicably thankful your friends will be when you send them out for a night on their own. Feel smug and thoughtful and help yourself to treats after the kids go down for the night.

5. Treat a friend to a yoga, Bar Method or any other fitness class, followed by a stop at your favourite cafe. My favourite spot is YYoga...where you can go for a class, get a sauna and have a cup of tea, all in one locale. Perfect way to get fit and reconnect all at once!

Here is to a healthy holiday,
Desiree

UnDiet...Week 51

2011-12-16T08:00:00.000-08:00

Hello UnDieters!

I hope you are all snug and toasty with your loved ones this morning, enjoying a warm cup of tea or coffee and saying to yourself, "TGIF!" Take a moment this morning to relax and get ready to UnDiet, holiday style.

For your festive mission this coming week, I would like you to eat one holiday superfood each day. Because, what are the holidays without a celebration of food? I have chosen 5 foods that are readily available, nutritious and absolutely delicious for you to enjoy. When you eat your daily superfood, think of all the nourishment that good food (and good spirits!) can offer. Appreciate. Savour. Nourish. Enjoy.

1. Citrus - a delightful seasonal (if not local) treat, enjoy satsumas, moros, clementines, Meyer lemons, ruby grapefruit and kumquats. Squeeze yourself a bit of upliftingly scented vitamin C. The scent of grapefruit might even help to curb appetite. Any help around the holidays is appreciated :)

2. Cranberries - a potent bacteria fighter the colour of holiday lights. Make a lightly sweetened compote with apples for dessert or a snack; drink unsweetened, not-from-concentrate juice with sparkling water or dice raw cranberries into salads, pilafs and casseroles for a tart hit of nutrition.

3. Nuts - enjoy a 1/4 cup of your favourite raw nuts. Go holiday style and crack them right from the shell or take it easy and buy shelled nuts to eat on oatmeal, with dried fruit or on their own. Healthy fats will moisturize from the inside out and provide plenty of micronutrients to keep you resilient during all the holiday festivities.

4. Turkey - not just for the big feast, enjoy easy-to-prepare turkey roast as a nutritious and delicious main, slice for sandwiches, wraps and scrambles before you are totally sick of leftovers.

5. Yams and sweet potatoes - without all the sugar and marshmallow (say it ain't so!), these super spuds are super nutritious. Use them in place of other grains or starches: baked, roasted, boiled or mashed, these colourful tubers are a rich source of vitamin A.

Enjoy the holidays,
Desiree

Be Happy...Healthy Holiday Gifts

2011-12-14T08:00:00.000-08:00

I hope that you are all enjoying the holiday season, without stress or strife! I thought for this instalment of my healthy holiday gifts post, I would focus on my first love: food. These are the foods I like to give, receive and indulge in this holiday season. Enjoy!

Ah, the macaron...the delicate almond cookie, baked perfectly tender crisp. Thomas Haas is so far my favourite in the city. These make a perfect hostess gift or why not take a friend for coffee and a couple of macarons to celebrate the season?

Chocolate I can take or leave...but caramel is forever. I love that Cocolico sauces are made from quality ingredients and they taste amazing. I tried this sauce for the first time on the luscious apple caramel tarts Cocolico brought to Feast of Fields. Try it. It will turn sliced fruit into the most heavenly dessert ever known.

Now salt is something that I definitely love. Just a sprinkle of a good finishing salt sets a dish on fire and makes a healthful meal delight the palate as much as it nourishes the cells. During my 100 mile diet challenge this year, I discovered Vancouver Island Salt. Local. Salt. No more needs to be said :) Available at Marche St George.

Another of my vices, er, healthy indulgences is a nice glass of wine. I read about 40 Knots Pinot Noir and had to get my hands on it. Other Island vineyards I have experienced have left me a bit cold but this was a beautiful bottle to enjoy with someone special or to take to a dinner party.

Hope your holiday season is glittering,

Desiree

UnDiet...Week 50

2011-12-09T08:00:00.000-08:00

Hello UnDieters!

Just a few short weeks left in this glorious year; I hope that you are all enjoying the holidays in true UnDiet style! Eat mindfully, savour beautiful treats and leave plenty of room for the sort of nutrient dense food that will keep you charged up and partying late into the night all season long.

To help give you an added boost, this week's task is to swap a snack. Are you eating daily nuts? If not, this is the time to start. Raw nuts are full of healthy fats for gorgeous skin and clear arteries; protein to power you through your day and vitamins and minerals to strengthen your defences. So choose one of your daily snacks and replace it with 1/4 cup of your favourite raw nuts. For more protein and vitamin E, choose almonds. For omega 3s to nourish your mind, go for walnuts. For a bit of healthy indulgence, holiday style, try cashews or macadamia nuts.

Replacing a more carbohydrate based snack for raw nuts will help keep your energy levels stable and carry you through to your next meal without getting too hungry.

Party on!

Desiree

Be Happy...Healthy Holiday Gifts

2011-12-07T08:00:00.000-08:00

How is that holiday shopping coming? Just 18 more sleeps until Christmas...

I am very excited to say that in my Christmas-crazy family, we are paring down this year. We are limiting our usually over the top gift exchange to stocking stuffers. I love this because in reality, many of us don't really need anything and it can be so unnerving to continue to try and find something "special" for your loved ones. This way, we can buy cute trinkets that are useful and have lots of fun opening little surprises but the focus can be on family, not stuff.

That said, a little bit of stuff - especially functional stuff - is always fun around this time of year so I thought that for this round of gift ideas I would highlight some of the things I am coveting this year. Given the amount of time I spend in the kitchen, I am always keen to get a new gadget.

All of the gifts featured are available at Cookworks (big plug because my mom works there and it is a local business - support the local!) and Cookworks has graciously offered all Eat Drink Be Happy readers a 15% off code for their online store. See below for details!

First on my list are the Le Creuset Cocottes (and a large Dutch oven, but these are easier to lift!). When my husband and I were in Paris, cocottes were all the rage - we even had dinner at a restaurant named Les Cocottes. This tiny little pots are perfect for single servings of custards, souffles or even as a cheeky way to serve soup. The fennel colour is my new favourite.

Les Creuset Cocottes Set

Next, I would really like some silicone muffin cups. If you have ever forfeited a lovely muffin because it has stuck to the pan...you need these. Nonstick and infinitely reusable!

Danesco Silicone Muffin Cup Liners

Okay. I never had much use for peelers. To be totally honest, out of laziness and a desire to eat as much fibre-containing peel as I can, I have never owned a peeler. Until I got one of these, I used to struggle to "peel" squash with a knife. This little inexpensive gadget changed my food prep life. Super sharp - you have been warned.

Swiss Mar Carbon Blade Peeler.

I want to be a master macaron chef. Not to sell...just to impress the pants off guests (and save myself 1.50 - 2.50 per cookie!). This set will help take the guesswork out of the process.

Mastrad Macaron Set

My husband is a big whisky drinker. I bought him his first set of Whisky Rocks a while back and they are a big hit. For those who like their scotch neat, these little natural stones get things chilled without diluting the good stuff. Perfect for the single malt connoisseur on your list.

Whisky Rocks

From today through December 23rd, enjoy a 15% off discount at www.cookworks.ca with the promo code EAT15 . The discount applies to only regular priced merchandise and cannot be combined with any other offers.

Happy Holidays everyone!

Desiree

PS. Thank you to Cookworks for offering such a generous discount to EDBH readers! As always, the idea for this post and the opinions contained in this post were unsolicited and completely my own - if I ever choose to start accepting sponsored posts, I will let my readers know.

Be Happy...Healthy Holiday Gifts

2011-12-01T08:00:00.000-08:00

It's Christmastime, so that can only mean one thing...the 12 blog posts of Christmas!!!

I am a bit of a Christmas freak. I love the glitter and twinkle lights and holiday cheer. It almost makes me forget that the days are dark and damp and that we are far from the warmth of beach season. Now that it is December 1st, I am thinking all about Christmas goodies. Just for fun, this month I am going to feature some of my favourite things that have come across my path in 2011 that would be perfect to give or receive this holiday season.

Since my bookshelves are creaking under the weight of my bibliophilic tendencies, I can think of no better place to start than books. I have placed all of these books in my Amazon shop, just to make things easy for you this holiday season!

Spilling the Beans by Julie van Rosendaal and Sue Duncan

Any book that devotes itself to the humble bean is okay by me. By far and away, the main reason I hear cited for not including more beans in your diet is not knowing what to do with them. Well, now you know!

Food Cures by Joy Bauer MS RD CDN with Carol Svec

This book, written by uber-dietitian Joy Bauer, is the nutrition geek's saving grace. Want to know what foods to eat for better skin? Check page 63. Need a grocery list to help you fight heart disease? See page 141. If you believe like I do that food is your medicine, this is the book for you.

Une Journee a El Bulli by Ferran Adria

I recently saw the El Bulli documentary at the Vancouver Film Fest and it reminded me that I have this in my book shelf. I devoured it in just a single day after receiving it a couple of Christmases ago. El Bulli closed its doors before I ever got a chance to dine there (sigh!) as the height of culinary creativity. This is hardcore foodie fare. It masquerades as a cookbook but if you are brave enough to get out the dry ice for the margarita, you've got one up on me.

Seasons by Donna Hay

I am a huge Donna Hay fan...where can I sign up for her job? The ultimate food stylist turned cookbook author turned magazine editor, now food TV star, released this "best of" book which compiles recipes from her magazine. The pictures are gorgeous and many of the recipes are, as always, refreshingly simple.

Food Rules by Michael Pollan, illustrated by Maira Kalman

Michael Pollan, patron saint of conscious food consumerism, has deftly released a new illustrated version of his food rules book just in time for the season of consumerism. I couldn't resist. The perfect, entertaining read as you sit on the couch post turkey dinner.

UnDiet...Week 48

2011-11-26T09:00:00.000-08:00

Santa is watching, UnDieters...drop that cookie!

Hello UnDieters!

Just a few weeks to go in 2011...hope you are starting to enjoy the glitter of the holiday season without submitting to the all too pervasive stress of it all.

As the days get darker and we get more sedentary, I would like you to explore your nighttime noshing. Usually when we eat after dinner, it is for one of two reasons: we didn't eat nearly enough during the day or we are simply in the habit of snacking in front of the television. After a long day, we rush get dinner on, kids fed, bathed and tucked in and then we crash in front of the television to decompress. Potato chips in hand. And before you know it, you are passed out in front of The Office and the potato chips are gone.

It is exactly this kind of behaviour that can result in massive weight gain over time. At night, we are less likely to need those extra calories we are ingesting and far less likely to burn them off if we eat them. This week, let's try and break from routine. If you want to eat after dinner, eat only vegetables. You still get to engage in what is probably a deeply engrained habit but you will be eating healthy, low calorie food that contributes to making you a healthier human. We can capitalize on our propensity to overeat and work towards getting our 10 daily servings of vegetables!

To make this task easier, as you grocery shop this weekend, buy extra vegetables and then wash and chop them right away. Place the chopped veggies in an airtight container in the fridge so that if you have a snack attack, you have emergency snacks at the ready.

Ever tried to overeat broccoli? Trust me, you will thank me later.

To your health,
Desiree

UnDiet...Week 47

2011-11-19T08:00:00.000-08:00

Hello UnDieters!

Week 47....New Year's Day is just around the corner. Hopefully, with a year of UnDieting under your belt the one thing you won't be worried about come January 1st is how you are eating. This week I want to get you eating some more food to save your nutritional soul...greens.

"Kale!" is a routinely heard battle cry at the office. We shout "kale!" when things really rock. Don't laugh. Yes, I am a food geek. That is besides the point (or it is the point entirely.) Why should kale represent the height of my exuberance? Because kale and other greens are serious foodie medicine. So nutritious is it almost ridiculous to start naming names...all you really need to know is that you should eat greens every day. Even Canada's Food Guide, which is not always heralded as the most progressive of texts, recommends you get some daily greens. Who am I to argue?

Does a daily green food seem like an impossible task? Perhaps it is because you simply need more ideas on how to use them. First, let me start by counting the greens...

Black kale, purple kale, curly kale, red chard, rainbow chard, collard greens, mizuna, broccoli, bok choy, gai lan, beet greens, spinach, baby kale, arugula, broccolini, rapini, cilantro, parsley, basil, dandelion greens...you get the picture!

Next, here are 10 ideas on how you can use all of those delicious greens in your daily diet:

Steam collard leaves and use instead of tortillas.

Stew chard with onions and garlic as the base for a hearty winter soup.

Add de-stemmed black kale to a blueberry smoothie.

Saute your favourite green with olive oil, salt, pepper, garlic and chili flakes for a simply delicious side.

Make a salad with mizuna, baby spinach, cilantro and add Mexican flavours like chipotle simmered black beans, corn and queso fresco.

Stir fry gai lan with lots of garlic and add sriracha marinated tofu. Serve over rice noodles.

Layer steamed, sliced beet greens in a vegetarian lasagna.

Simmer broccolini with white beans, garlic and finish with lemon zest and a squeeze of lemon juice.

Make kale chips with your favourite kale by tossing pieces with olive oil, salt and pepper and baking at 325 for 15-20 minutes...watch carefully!

Wrap dandelion greens with feta, pickled beets, hummus and grated carrot in a sprouted grain wrap.

See? It's easy being green...

UnDiet...Week 45

2011-11-07T19:56:00.000-08:00

Hello UnDieters!

2011 is slowly drawing to a close and I want to ensure that all of you who have stuck with me through my ups and downs creating this Un-Diet plan finish off the year on solid footing. We have introduced so many different types of foods; skimmed the fat where it isn't necessary and added quality fats (by the measured spoonful, of course!) where they are. We have gotten up to our elbows in roughage and celebrated the harvest. So let's finish strong, with a focus on good food fundamentals.

Last week, we revisited the apple (or pear) a day challenge and I do hope you can keep going with it throughout the balance of the year. For this week, I want to introduce a habit that is also worthy of maintaining for the last 7 weeks of the year at the very least. Could it really be only 7?

Each time you sit down to eat, I am asking that you put your fork or spoon or chopsticks down in between bites. In our fastest-just-gets-there-fastest world, this seems almost ridiculous now. But what are we really rushing to accomplish? By physically getting in the way of hoovering your meal, you can stretch out the eating process for just a little longer. This is a good idea for your stress levels, your waist line and your overall health.

When the rest of our day is fast paced and stress filled, why not consider meal time as a break from the madness? If you are already making the commitment to nourish your body with food, why not go the extra step to truly nourish your body with a moment's respite from chaos? Doing so will actually help you maintain a healthy weight as well; eating slowly gives our body time to realize that it is full and satisfied before we over eat. A slower pace also helps promotes proper digestion and absorption of nutrients so that we derive all of the benefits of the food we eat and don't end up with an angry gas filled gut later on. We need a relaxed environment and state of mind for our body to do its best work.

So for the rest of the year, simply take a moment's pause. It's good for you. And if you want to be really bold, invite a friend to break bread with you. Use those pauses to reconnect.

Cheers,
Desiree

UnDiet...Week 41

2011-10-30T12:00:00.000-07:00

Hello UnDieters!

Don't those look good?

Are any of you still eating an apple a day? If you can remember back, oh-so-long ago, that was our very first challenge in this year of healthy eating. Sometimes the simplest missions are the best.

You would easily be forgiven if you had abandoned your resolve to eat a daily apple through the summer, with all of that blushing summer produce. However, now that the berries, peaches and plums have been either preserved or composted, it is time to get reacquainted with the fruits of fall labour. So as we get back in touch with our original goal, let's up the ante just a little bit. You are all now very well established UnDieters and it shouldn't faze you at all!

For this week, let's eat one apple AND one pear a day...and keep it up through New Year's Day. These beautiful fruits are the very best that BC has to offer right now. Crisp, sweet and packed with fibre, eating an apple and a pear everyday will help boost your intake of fruit and veg in a season when it can be all too simple to forget produce. Red skins will provide anthocyanins for a healthy heart; apples feature quercetin to support respiratory health and copper in pears helps build SOD, a super antioxidant in the body. Just what this busy season calls for, I think...

To your health!
Desiree

Be Happy...Grow Your Own

2011-10-29T20:42:00.000-07:00

My new baby...a tiny little Brownlee's Russet Apple Tree.

I am a modern, urban, concrete dweller. I, of romantic grow-your-own ideals and, until this August, virtually no direct sunlight. My north facing view was lovely for gazing at the city skyline but terrible for attempting to grow anything useful. After a couple of disastrous attempts at harnessing the 1/2 square foot of sunlight that I enjoyed from July through August, I swore off growing things until I moved to sunnier climbs. I would flip longingly through stories of patio produce and condo farmers thinking that one day, my time would come. The ultimate embodiment of my fruitless (natch!) dreams was realized the day I saw a picture of an apple tree, happily bearing fruit while trellised on someone's patio. Someday, I thought to myself, I will have my own apple tree. I will have to wait for my third best seller before attempting to own an actual house and yard, but a tree...I can make that happen.

This summer, I moved into a new suite that indeed had access to actual sun. Soon, I thought...I can grow something! I thought I would wait for summer, until my trip to the UBC apple festival a couple of weeks ago. It was a beautiful crisp autumn day. There were trees for sale. Grafted onto dwarf stock. Could they be grown in a container? They could, I was reassured! Giddy with local food fever, I decided to take the horticultural plunge.

From a sea of options, parameters were defined: I would need a tree with hardy root stock (M109, I was told) to resist disease and the opposite-of-ideal conditions of life in a container. I would also need a self propagating tree. You see, you need a boy tree and a girl tree to grow apples. I was not aware. And, given that I was already getting myself in over my head with my new tree, perhaps I would not dive into having twins just yet. So, a Brownlee's Russet it was! I was so excited to take that little tree home...I could practically taste the apple crumbles, homemade cider and apple butter to come...

Recognizing the glimmer of cluelessness about me, the wonderful volunteer at the apple festival sent me home with a sheet of instructions on how to grow apples in container. I studied and surveyed. The very next Saturday, I schlepped to home depot and picked up some supplies. Husband and son safely exiled for a walk, I set about to potting this little gem.

Following my instructions, I drilled holes in the pot for better drainage (yay, power tools! and cute gardening gloves!)...

As per instructions, I mixed some perlite and lime with my soil for better drainage and pH balance...

And then in went my little tree!

I now stare at my tree daily. It looks very small and delicate and I hope I can help it thrive. As the days get colder, I will wrap it with a blanket to keep warm (don't laugh...the instructions tell me to!) and do my best not to ignore it as I do all of my house plants.

I will keep you all posted...wish me luck!! And, if you have any container gardening tips, please do share.

UnDiet...Week 39

2011-10-16T19:51:00.000-07:00

Kiwis growing in the warm Vancouver sun...

Hello UnDieters!

I hope you enjoyed this gorgeous autumn weekend. It really couldn't have been more beautiful. I spent these sunny days taking full advantage of the season: we wandered through a corn maze, visited the UBC apple festival (and saw these kiwis growing at the botanical garden!) and picked up our CSA share of local wheat from Urban Grains. And I bought an apple tree. Which I intend to grow on my patio. Wish me luck folks - I hope to have some 0 mile apples next fall!

As the days turn colder, we start looking for heartier food and sometimes it is easy to forget a bit about fruits and vegetables in favour of grains and proteins. So this week, we are going to measure up! You all know that I am not a big fan of counting calories but a few simple metrics can help us all eat a bit healthier. So this week, your number is 50. Each time to sit down to a meal or snack, ensure that 50 percent of the food you are eating is a fruit, a vegetable or both!

Basing all of your meals on produce is an easy way to keep calories down without skimping on the actual volume of food you are eating (and therefore not feeling satisfied). You all already know how energizing fruits and veggies are so I won't spend volumes expounding upon the virtues of fresh produce. Even if won't touch another salad until April, be sure to get those veggies in. Cool weather fruits and vegetables lend themselves beautifully to cooking: think stewed greens with cannellini beans; roast squash or red peppers over pasta; baked apple crumbles and poached pears.

Enjoy the harvest,
Desiree

Drink...something mysterious

2011-10-10T09:00:00.000-07:00

With a name like Kings and Spies, how could I say no?

It has been a long while since I have done a drink post, hasn't it?

Given that I was without drink for a good year and a half I suppose it is only fitting. However, with the dry spell complete it is time to delight in all sorts of libations (in responsible moderation of course)! When they are deliciously local, all the better.

I have to admit, Sea Cider had me at "spies". I have been meaning to try Sea Cider for a long time as I drive past the turnoff to the cider house on many a trip to the island to visit family. So when I was in the store today, it was the siren call of Kings and Spies that caught my attention.

The Kings and Spies referred to on the bottle are actually heritage apples. In this libation, King and Northern Spies apples create a wonderfully refined and grown up cider. The bottle also features an optimistic valve top (as if the whole 750ml won't disappear in one sitting!). And when you buy this specific variety of Sea Cider, proceeds go to Lifecycles. If it gets much better than this, I am at a loss for examples.

You can buy Sea Cider at specialty stores or they will kindly ship cases in BC for free. And if you find yourself on the gorgeous Saanich Peninsula, be sure to stop by and say hello.

Salute!

UnDiet...Week 37

2011-10-07T20:45:00.000-07:00

Hello UnDieters!

This turkey is breathing a sigh of relief that this is a Tofurkey house!

For all of my Canadian friends, this weekend marks Thanksgiving, one of my favourite feast days. I love thanksgiving because there is no other celebration, recognized across different faiths and cultures, that is solely focused on gratitude. We give thanks for the love we receive from others, the blessings and abundance we have in our life and the beautiful food that we feast with.

In fact, this is a great intention to set for the whole week. So, UnDieters, in keeping with our theme of evaluating how and why we eat, this is a week to give thanks. Each time that you are about to put food to lip, take a 30 second pause to reflect on how that particular food got to your lips and give thanks. Nothing formal, nothing out loud...just a brief pause to connect yourself with your food.

Whether it was the turkey who provided its life as nourishment, the warm sun that helped the pear to ripen or your roommate who took the time to prepare a simple dinner because you are both far from family - give thanks for the conditions that aligned to help nourish your body at this moment.

What am I thankful for this Thanksgiving? The miracle that is my son, the amazing people I am proud to call my friends, colleagues and family and that through my work I get to help people live healthier and happier lives. And some good food.

Thanks to you for continuing to read!
Desiree

UnDiet...36

2011-10-03T20:11:00.000-07:00

Hello UnDieters!

Now that the days are darker and a chill is creeping into the air, I always feel an intense desire to stay closer to home. I find that all of that outward energy and exuberance that spring and summer bring with them softens as thoughts turn inward for a bit of mental hibernation. Fall and winter months find us looking for warmth, comfort and maybe some time to reflect. So for this week, I thought it would be a great time to reflect on our motives for picking up our forks.

This week, before you put a bite of something in your mouth, I want you to ask yourself, "Am I really hungry?"

Be honest with yourself. If the answer is no, consider how would best meet your needs right now. Do you need a nap? A cry? A chat with a friend? A bath? A hug? Something more interesting to do than sitting on the couch? If you can think of something that might be more constructive to your mental and physical state than eating, then do that instead. However, you might find that the scoop of leftover mac and cheese may be just what the doctor ordered. So go ahead and enjoy. The goal this week is simply to be more present about what drives us to fill our bellies.

See how this week changes the way you think about food - is it simply fuel? Soul nourishment? Entertainment? Comfort? Punishment? How can you give food its rightful (and joyful) place in your life? Warm up a mug of tea, lounge on the couch and think about how you can truly eat well.

Cheers,

Desiree

UnDiet...Week 34

2011-09-16T20:25:00.000-07:00

I think it is time for another measure up post, don't you? Let's talk protein. The stuff of nutrition myth and legend, every health professional has an opinion on protein. We eat too much, we don't eat enough. No animal protein...nothing is better for you than animal protein!

Let's set the record straight on just one meaty issue: portion size. Rummage through your junk drawer to find a deck of cards. Got 'em? Good. Take a good hard look at that deck and imagine it is a piece of chicken. There is your serving size. If the deck starts clucking at you, put it down. Walk away. Consult a physician.

Before you pale at the thought of starving on such scarce flesh, remember this: whether you are a vegetarian or a meatatarian, veggies and grains should be the centrepiece of your dish. They provide the fibre, the antioxidants, vitamins and minerals that your body needs. Protein is a compliment to these nutrients. Getting enough protein helps support stable blood sugars and a strong immune system. Even the average North American vegetarian gets more protein than they need (us poor vegetarians...where could we possibly be getting all that protein?).

So this week, instead of slapping a huge hunk of meat on your plate, serve yourself a smaller portion. Or "extend" meat the old fashioned way: add slivers of chicken to your stirfry, combine grass fed beef with lentils, veggies and breadcrumbs into a meatloaf or add some lentils to a soup or stew. Be sure to get a good source of protein at every meal...just don't gorge yourself on it!

And while you're at it...try and eat more veggie protein too. It comes loaded with fibre and we all need more roughage. Go hug a lentil, already.

Cheers,
Desiree

Eat, Drink and Be Happy! Feast of Fields

2011-09-12T20:35:00.000-07:00

Beyond this gate...food geek heaven.

This Sunday, my husband and I went to our first Feast of Fields. Where on earth have we been, you ask? Out of town! Literally every year for the last four on the weekend FoF has taken place. So this year, we were so excited to finally be around to bask in the sun and eat and drink the best that BC has to offer. And yes, it made me happy. Very happy.

The lovely Antonio Cerullo dishing out organic tomato and natural pastures bocconcini skewers.

Feast of fields is literally just that; volunteers hand you a wine glass and a napkin and you stroll through the field, stopping at tents, sampling gorgeous food and drink. You could spot the FoF veterans as they came bearing their own cocktail plates with the handy wine glass hanger so they could eat and drink without juggling the spoils. The sun was blazingly hot on Sunday so I have to admit I did not sample as much drink as I might have liked lest I disintegrate into a bumbling, dehydrated mess. FoF was full of people I work with; not a great idea to start slurring your words in such company!

Smart people with their sun hats. I was not smart.

Feast of Fields is the signature fundraiser for Farm Folk City Folk, a wonderful organization that promotes local agriculture and strives to bring together farm folk and city folk to get people talking, collaborating and working towards a more sustainable food system.

This really says it best.

Some of my favourites at the Feast included Summerhill Organic Wines....

And the delicious caramel apple tarts from Cocolico. The tomato chips with creme fraiche from Bishops were divine as was the ceviche from Lolitas...so my husband tells me!

A little bit of food...a little bit of drink...and keep on walking....

T Tea Company...LOVED the iced teas!

The lovely ladies from Krause Berry Farms, today's host, were grilling up fresh corn. In a land of little nibbles, the corn, drug through a large dish of butter was about as perfect as you could get.

The Vancouver Club brought these delicious ginger snap ice cream sandwiches....

Victoria spirits was there with their delightful gin, straight and in a refreshing muddled cucumber cocktail. And Terra Breads had some gorgeous local food pizzas.

More, please!

But for me, the hands down winner of the day was The Pointe at the Wickininnish Inn from Tofino...

Because THIS is what they brought with them....

It was so delicious, that I had to have seconds....They managed to make a sweet thing savoury and complex. I was hooked. So now I will just sit back and dream of next year's feast. I might have to try and make it to two. My friend Lori was there filming her Good For You, Good For the Earth show. Be sure to tune in to see more from FoF.

Go Be Happy,
Desiree

UnDiet...Week 32

2011-09-02T20:00:00.000-07:00

Stressed? Just gaze at this sunset and take a deep breath.

Hello UnDieters!

I hope you all enjoy this last blissful weekend of summer. Get outside and hike, bike, walk, swim and run. Pack a picnic and lounge at the park or grab a book and sit on your deck and ponder life. Next week, it is back to traffic, busy schedules and (perhaps) stress.

Do you know what is the perfect antidote for a stressful life? Good clean living! When we get stressed out, the first thing many of us do is to stop exercising, start eating "comfort" food and then we end up even more lethargic and energy deprived. However tough it is to keep up with our self care, it is even more vital the crazier life gets because eating well and exercising builds our body's resilience and helps us cope with a stressful stretch.

This week, we should all help make sticking to our eating plans easier. Take a lazy morning to plan out a couple of go-to healthy meals. Then saunter over to the grocery store, grab your supplies and after the sun goes down, have a glass of wine and make a few big batches of food to carry you through the week. This way, when life is crazy, trying to eat well doesn't have to be.

Some great ideas for big batch cooking to make the week easier:

- Make and freeze some whole grain muffins, with lots of fruit, nuts and seeds for breakfast on the go.
-Make a batch of steel cut oats Monday night and portion out for the week with some dried fruit and hemp seeds. Just a splash of milk in the morning and heat!
- If the days are already cooling off where you are, make some delicious corn soup, a zesty chili or a roasted tomato stew. Fill lunch sized containers for the week and freeze a couple of portions for your emergency food stash. Serve with whole grain crackers and cheese.
- Cook a big batch of barley or brown rice to have for evening dinners as that is usually the meal component that takes the longest.

Check me out on The Fresh Sheet this month as Heather and I will be sharing our favourite lunch ideas to make brown baggin' it easy and fresh.

Enjoy the sun,
Desiree

From Working to Mom to Working Mom

2011-08-29T07:00:00.000-07:00

My new man...and me!

What a transition the last month has been; I went back to my day job on August 2nd and it has been a whirlwind. Instead of long days spent with my son, there are long days commuting to and from work. Leisurely daily shopping trips to the grocery store for dinner supplies have been replaced by full tilt weekly meal planning and grocery shopping sessions each Sunday evening (after e has gone to bed!).

I am wading into the water that countless women have before me...that transformation from working to mom to working mom. At this early stage one of the biggest challenges I feel is that time is just rushing at me. I am no longer calmly observing the horizon but hurtling forward at breakneck pace trying to avoid the obstacles. Each day I build more skills and learn to navigate the challenges but I am definitely not there yet. My treasured workouts have disappeared. My love of dreaming up new and interesting ideas for dinner each night have fallen to the wayside and those super basic, go-to 20 minute meal ideas are the new mealtime staples.

Someone once told me that the 'daycare years' are the biggest challenge in a person's life. Balancing work, caring for children, taking care of a home, time with a spouse and (if there is ANYTHING left) time for yourself is quite the juggling act. I keep wishing that there were just 2 extra hours in a day that no one else knew about, just for me. I know exactly how I would spend them: I would workout, read a book and maybe even paint my toenails.

It would be easy to turn on auto pilot. And some days, I certainly feel that is how I operate. But there is something else to be said for continued commitment to living well. It is not about perfection; it is about continuing to value your health (it carried you this far) and building habits that you can model for your children. Endless take out dinners turn into a taste for junk food. Nights crashed out on the sofa create kids who rarely go outside and stare at screens all day. All of these considerations are still so new to me. It was not that long ago that if I didn't feel like making dinner, we went out. If we ran out of yogurt, I didn't have to worry about what someone else would eat at snack time. If I skipped a couple of workouts, I knew I would get back on track the next week. My choices are not just my own now; they have an impact on a very impressionable little boy. That realization is both humbling and at times, a little frightening.

As a dietitian, I am constantly working with families to help them make healthy eating easy and realistic for busy lives. I am breathing a sigh of relief to find that many of my strategies actually work. When you have a young family, this may not be the time for three course dinners on a Tuesday night but that doesn't mean that you have to resort to take out. My ultimate strategy is planning ahead. I now plan my week's meals on Sunday and make a grocery list and then head out to the store. The whole routine takes just over an hour and it makes eating well Monday through Friday effortless. The week's meals are posted on the fridge so that my husband, who gets home earlier than I do, can start the meal.

While I cook a lot from memory and inspiration (when my brain is functioning enough to be creative), I also am constantly looking for new recipe inspiration. One of the most frequent requests I get at work is from people looking for recipes. You will find my recipes here and on my new blog, The Fresh Sheet, but there are endless sources on the web for great, family friendly meal ideas.

Healthy Families BC is a new website that is sponsored by the Government of BC that is devoted to building resources for families to take control of their health. I love that our vision of health care in BC is finally embracing a preventative approach. As a dietitian, I know the power of taking care of yourself so I really like supporting any initiative that shares this philosophy. Healthy Families has started a library of family friendly recipes that are healthy and simple.

While the workouts may still be on hold, this summer I have been treasuring walks on the seawall with my family. The fresh air always calms my little one during that early evening fussy spell and the walk together as a family means that we don't have to sacrifice together time for a bit of fitness. I vow to get back to get back to my workouts soon but sometimes you have to choose between your blog post and your exercise routine. Guess who won today?

I would love to hear your favourite strategies for staying sane and healthy with your family. And I have a little incentive to sweeten the deal. Healthy Families BC has generously offered Eat Drink Be Happy readers a $250 dollar Lululemon gift card because there is no better incentive to get healthy than some new duds.

To win, all you have to do is like Healthy Families BC on Facebook AND leave a comment below to share your favourite weeknight dinner. I will announce the winner on September 26 since that is my birthday. Wait, it's my birthday but you will get the present? That seems fair enough!

Here is to figuring it all out,

Desiree

UnDiet...Week 31

2011-08-26T21:17:00.000-07:00

Hello UnDieters!

It's hot out there, people! As promised, for another week or two we are going to keep our approach to healthy eating simple lest we anger the blood with too much exertion. So when I was thinking how best to keep my cool during these dog days, I immediately thought of cucumbers. Cucumbers don't get much respect in the nutrition world but they are a deliciously cooling vegetable and at their best right now as the heat produces some gorgeous field cucumbers.

That gorgeous dark green skin is chock full of anti-oxidant pigments and its high water content is perfect for these dehydrating days. Rich in anti-inflammatory flavonols and a unique source of anti-cancer lignans, cucumbers deserve a regular place in your diet. So this week, try and have some cucumber everyday.

Here are some easy ways to enjoy cukes...

If you juice, add a bit of cucumber to a green juice (goes well with lemon, apple and kale)

Make a tzatziki or raita...the ultimate cooling blend of yogurt and cukes!

Chop cucumbers with tomatoes, olives, red onion and feta for a classic greek salad.

Top cucumbers with hummus for a quick snack.

Stay cool, cucumbers!
Desiree

UnDiet...Week 30

2011-08-21T20:41:00.000-07:00

Hello UnDieters!

It's the lazy days of summer...I always feel that in August all motivation to expend serious energy on anything is lost. So this week, I will ask for a very simple but very powerful swap. Many weeks back, I asked you to add more seeds to your diet and this week I will ask you to start adding more nuts to your diet.

I have never been a fan of low fat diets but it can be easy to go overboard when our main sources of fat are added oils. However, we tend to overlook food sources of healthy fat, such as nuts. When we eat our fats in a package that includes protein and fibre and other vitamins you are getting more bang for your nutrition buck and they help to fill you up too. Nuts are also a great alternative to all those carb-based snacks that we tend to overeat.

So this week, consider swapping one of your snacks for a 1/4 cup of raw nuts. For a higher protein nut, try almonds. To boost your omega 3 intake, try walnuts. To keep it local, go for hazelnuts. Whichever are your favourite, buy small amounts and keep them fresh in the refrigerator and enjoy daily. Nuts will help to fill you up and keep your energy up between meals without the blood sugar roller coaster of a granola bar. Need a bigger snack? Add a piece of fresh fruit. There are gorgeous BC plums out there right now!

Go nuts, folks.
Desiree

UnDiet...Week 29

2011-08-12T20:48:00.000-07:00

Local heirloom tomatoes...worth more than any dusty knick knack!

Oh UnDieters...you haven't given up on me!

Week 29 into this journey of ours, I would like to ask something special of you. August is the perfect month to celebrate all the good food that is around us so it is time to really get connected. I, along with my friend Heather, am doing the Growing Chefs Get Local! Local Food Challenge for 7 days starting Sunday. We are chronicling our journey (and our recipes!) all week long on our new blog, The Fresh Sheet.

So what does eating locally have to do with being healthy? I am glad you asked.

1. Eating close to home is better for the planet. A healthy planet makes a healthy human through the air we breathe, the water we drink and the land that our food grows in. Shipping food long distances pollutes the earth and wastes precious resources. Food grown close to home doesn't have to travel far.

2. Food that doesn't have to travel far can be picked closer to its ripe peak. Ripe fruits and vegetables express their full flavour and nutrition. So food tastes better, satisfies us more fully and nourishes us more fully. In addition, less travel time means that less nutrients are lost between farm time and dinner time.

3. Choosing foods based on their social and environmental impact helps us think more intelligently about the act of eating. So often, we have a distorted and self-centered view of food; it is entertainment, pleasure, reward and penance. Thinking about the act of eating and where our food comes from connects us to the miracle that is food grown out of the earth.

4. Buying local food is a vote that you make with your dollars that quality food means something to you. Food companies, which exist solely to sell us our food, respond to where they see the money going and if enough of us vote, our food supply will become healthier as a result. Supply follows demand, always.

5. Focusing on local foods means focusing on real, whole foods. Our current health crisis is one borne of eating fake, processed, lifeless foods. Eating fruits, vegetables, grains, dairy, meats, nuts and seeds nourishes our bodies and sustains our health.

I hope that this week you will join us at The Fresh Sheet and then commit to eating as local as possible for at least one meal a day or one whole day next week. As you do, think about how the act of thinking critically about your food changes your relationship to it. And see if you don't feel a whole lot healthier for it.

Get local, people!

Desiree

PS...while times are tough, if you are able, please consider supporting Growing Chefs by pledging us this challenge week. They are looking to raise $4000 which is enough to put 4 chefs in the classroom for the school year. Educating the next generation to be conscious and healthful eaters is critical to our future success as a nation.

Kerrisdale Farmer's Market

2011-08-08T21:43:00.000-07:00

Tacos...off the Wagon

The Kerrisdale Farmers Market opened on Saturday so my friend Heather and I decided to check it out. Bread Affair was there so Heather grabbed a 100 mile loaf and I bought a gorgeous basket of organic heirloom tomatoes. But as tummies were grumbling, we were stopped in our tracks by a beacon of tacodom....

Of course we HAD to get tacos...

I had some delicious roasted yam and black bean tacos and a lime cilantro spritzer (not too sweet!).

This could be YOU! Shop at the farmers markets.

I had some delicious roasted yam and black bean tacos and a lime cilantro spritzer (not too sweet!). Be sure to check out the market this weekend...and if you aren't shy, go hug a farmer.

Get Local, Folks!

Desiree

Good For You, Good For the Earth

2011-08-02T20:55:00.000-07:00

My friend, Lori Petryk RD, has created these awesome mini-episodes on local food nutrition for Shaw TV called Good For You, Good For the Earth. I hope you like them....see more at http://www.goodforyouandearth.com

A Very Special Celebration

2011-07-27T09:55:00.000-07:00

This weekend was my son's first birthday party. It is hard to believe that he has only been in our lives for a single year as I can hardly imagine life without him. Not that this past year hasn't been without its ups and downs but there is little in this world better than when he snuggles in for a kiss or learns something completely new and celebrates with a huge grin.

Parenting is filled with decisions that you may or may not get right every single time but I figured, since I am a dietitian and all...I had better get food "right". So far, I feel proud of what a good eater my little guy has turned out to be. He eats pretty much anything I put in front of him; from spinach and plums to black beans and steel cut oats. Today he even shooed away a sandwich in favour of grilled sweet corn rubbed with lime and smoked paprika.

So when it came to choosing a birthday cake for him, I had some decisions to make. I initially was going to go the sugar free route with a cake from my Organically Raised book but the amount of labour required to do the purees and all the extra ingredients I would have to buy were a little off-puting considering all the other preparations for the party. When my mom brought over her Quinoa 365 Cookbook, we decided to make the carrot cake. Using quinoa flour, the cake is gluten free, doesn't contain too much sugar, has plenty of carrots and was absolutely delicious. My son ate every crumb of his portion and I didn't have a sugar wired mess on my hands afterwards. I had purchased a more standard cake for the party as well and I pleased to say that in a crowd of very diverse appetites, the quinoa carrot cake ran out first.

The finished product....all ready for the candles!

At the requests of my guests, here is the recipe:

Carrot Cake
Excerpted from Quinoa 365 (Whitecap Books) by Patricia Green and Carolyn Hemming and used with permission.

Discouraged by the high-sugar, high-fat content of carrot cake? This recipe will satisfy your carrot cake craving without all of the empty calories.

Cake

2 cups (500 mL) quinoa flour
2½ tsp (12 mL) ground cinnamon
2 tsp (10 mL) baking powder
2 tsp (10 mL) baking soda
½ tsp (2 mL) salt
¼ tsp (1 mL) ground nutmeg
1 cup (250 mL) finely chopped pecans or walnuts
1 cup (250 mL) white or cane sugar
¾ cup (185 mL) vegetable oil (I used organic canola oil)
4 large eggs
1 cup (250 mL) unsweetened applesauce
2 tsp (10 mL) pure vanilla extract
3 cups (750 mL) grated carrots

Frosting

One 8 oz (250 g) package light cream cheese, softened
1⁄3 cup (80 mL) butter, softened
2 tsp (10 mL) fresh lemon juice
1½ cups (375 mL) icing sugar
¼ cup (60 mL) finely chopped pecans or walnuts (optional)

Preheat the oven to 350°F (180°C). Lightly grease a 9- x 13-inch (3.5 L) baking pan or spray with cooking oil. Cut a piece of parchment paper to fit the bottom of the pan. This will make for easy removal of the cake.
Combine the flour, cinnamon, baking powder, baking soda, salt and nutmeg in a large bowl. Stir in the pecans. Set aside.
Whisk the sugar and oil in a medium bowl. Whisk in the eggs, applesauce and vanilla. Stir in the carrots.
Blend the egg mixture into the flour mixture until just combined. Pour into the pan and bake on the center oven rack for about 45 minutes or until a knife inserted in the center comes out clean. Set aside to cool completely to room temperature.
Beat the cream cheese and butter together in a large bowl with an electric mixer until light and fluffy. Gradually add the lemon juice and icing sugar until smooth and creamy.
Spread the frosting evenly over the top of the cake and sprinkle with the nuts. Cut into 16 portions and serve. Refrigerate leftovers for up to 1 week.

(Desiree's note: you may want to omit for a children's party in case of allergy)

Here's to celebrations....whether big or small!
Desiree

UnDiet...Week 28

2011-07-26T20:51:00.000-07:00

One of my favourite places to be in the summer...the peak. Food tastes better outdoors, after a big hike!

Hello UnDieters!

I am most uninspired by this summer's weather. I need the summer sun to fill up my "happy tank". So after 6 weeks of blah weather, I am feeling a bit blah myself. Just in case you might be suffering the same affliction, I want to offer some good mood food.

Your excruciatingly difficult challenge this week is to pick your favourite childhood treat and eat it. Think about what food you most associate with the happiness and carefree summers of childhood. Whatever that food is, take time to prepare it with the best ingredients you can afford and give yourself time to focus on your treat and savour it. Preferably outdoors, with an umbrella if need be. Think about how it makes you feel. What memories do you associate with the food? How does it actually taste? What is the texture like?

When we are stressed, we often turn to food to improve our mood but we typically choose poor quality food and ingest it with such disdain and speed that it does little more than weigh us down even further. And I admit that food should not be used as comfort on a regular basis. If you routinely use food to cover up emotions or challenges, it is important to find a healthier outlet - whatever that is for you. But sometimes you just need a little me time, in the way of something delicious. So this week, enjoy. And if you can put in a good word with the weather makers, will you order some sun?

Have fun,
Desiree

UnDiet...Week 27

2011-07-19T14:20:00.000-07:00

Hello UnDieters!

How did your ingredient reading experiment go last week? Any shocking revelations? Any happy reassurances? Hopefully you felt a little more connected to what is in your food...and going into your body.

This week is all about celebrating the harvest once more. It is time to eat tomatoes. Nothing beats the flavour of a tomato straight from the field, with nothing more than a little salt and freshly cracked pepper. Aside from being gorgeous and delicious, tomatoes pack in a nutritional punch.

Packed with vitamin C to help support healthy skin through collagen production and vitamin A for skin integrity, tomatoes can even help defend your skin from sun damage thanks to the antioxidant, lycopene. Lycopene also helps to support prostate health. For the most lycopene absorption, cook your tomatoes with a little healthy fat such as extra virgin olive oil. Tomatoes are also rich in potassium for healthy blood pressure and low in calories...making them the perfect summer food.

Taste summer this week and try and eat tomatoes (grown close to home!) twice this week. Go for something new and try chocolate, zebra or other heirloom varieties to take a break from the everyday hot house, mass produced varieties.

Shine on,
Desiree

Eat...Mediterranean Kale with Halloumi

2011-07-13T20:50:00.000-07:00

I mentioned on Monday that I would be cleaning up my act this week but of course that doesn't mean eating only plain, boring "health" food. It means eating wholesome, veggie fueled meals made at home. So today I stopped by Yek-o-Yek on Main St and picked up some halloumi cheese thinking it might make a nice "steak" to serve with the gorgeous organic greens in my fridge. If you haven't had halloumi before, it is a wonderfully salty firm cheese from the Mediterranean region that is unique because it actually holds up to frying.

I like using lacinato kale because I prefer its softer texture and milder flavour. And even if you don't like greens, give this a try. My husband, who merely tolerates greens, actually took a second helping. I then picked my jaw up off the floor and continued eating my delicious dinner.

Recipe

Mediterranean Kale with Halloumi Steaks

This recipe is so quick, it is absolutely weeknight dinner material. By the time the quinoa finishes cooking, dinner is done. And you think you don't have time to cook.

1 cup quinoa
2 cups water
Pinch thyme
1 piece lemon rind

1 tbsp extra virgin olive oil
1 large sweet onion (I used a Walla Walla...love saying that!), thinly sliced
1 clove garlic, minced
1/4 serrano pepper, minced
1 bunch lacinato kale, shredded, stalks chopped and reserved
Pinch salt, to taste
Remaining lemon rind, zested

1/2 tbsp extra virgin olive oil
250 grams halloumi cheese, sliced in 3 or 4 pieces...for 3 or 4 people

Juice of lemon

First, prepare the quinoa: place quinoa and water in pot (rinse quinoa first if not pre-rinsed) with thyme and lemon rind. Bring to a boil and simmer covered for 15 minutes.

While the quinoa cooks, saute the onion and the kale stalks in olive oil in a large pan over medium high heat until soft, about 3 minutes. Add serrano pepper, garlic and stir. Add remaining kale and saute over medium heat until glossy and wilted while searing the halloumi. Stir occasionally as halloumi cooks.

After you add the kale, heat the remaining olive oil in another pan to medium high heat. Place halloumi in pan and allow to caramelize, about 3 minutes a side.

When quinoa is finished, serve by scooping quinoa onto plate; top with kale and place halloumi on top of kale. Finish with a drizzle of lemon juice.

Serves 3-4

Enjoy!
Desiree

PS...where is the luscious food shot? Given my terrible photog skills, the photo didn't look half as delicious as the food tasted. Thought I would spare you :)

Cleaning up my act...

2011-07-11T09:11:00.000-07:00

As a dietitian, I am under no illusion that making permanent lifestyle change is difficult. I work with hundreds of clients who share their challenges and their triumphs on the path. And I wouldn't dare say that I never have my own issues; I may know how to eat like a "saint" but I am human too!

In fact, over the last few months my own lifestyle habits have left a bit to be desired. I like to keep my healthy eating to 80-90% of my diet, leaving a little room for whatever is tasting good to me at the moment like poutine, red wine and ice cream. However, my healthy eating has looked a bit closer to 60-70% with a few too many chocolate bars and potato chips to name. And I haven't worked out in months. I can feel the difference. I just don't have the energy I usually do and when you get up at the crack of dawn (5AM!) and chase a little one around all day, it really hits you.

So I am cleaning up my act this week. We are in the middle of a move and a generally insane month. It would be easy to put it off but the time is now. My husband is off so he can watch E while I work out and I have a bit of extra time to make food. I already worked out this morning and had a great breakfast and am feeling motivated and ready to go.

This isn't a diet or a detox or a cleanse. This is just me refocusing on taking care of myself and eating the foods I love to and that love me back.

I just might share my menus with you all...both for interest sake and to keep me honest. Watch this space....

UnDiet...Week 26

2011-07-10T21:11:00.000-07:00

Hello UnDieters!

Well, this is a special post: not only does it mark the halfway point in our UnDiet journey but it is also my 100th blog post on Eat Drink Be Happy! In just a year, this little blog has come a long way. From only a handful of my friends and family reading it to over a thousand of you checking it out every month. I can't wait to see it grow even more....and am eager to know what you would like to see here too. Feel free to send me an email or make a comment and let me know what kind of topics you are interested in seeing on Eat Drink Be Happy.

For this week on the UnDiet, I want us to explore our food choices by reading the ingredients on our food packages. I am not interested in having you "label reading" but INGREDIENT reading. There is an important distinction here; we can get caught up in the nutrients and become focused on eating more fibre, less salt etc. but these well intentioned goals can be co-opted by food manufacturers to make their processed, lifeless food seem healthier. Think Lucky Charms "made with 100% whole grain". "Cholesterol free!" potato chips. "Trans fat free" Oreos.

While you can makeover a food with differing nutrient profiles, you can't hide what is in your food in terms of ingredients. Most of the packaged food we eat today is a combination of just a few ingredients: processed sugar, wheat, corn and soy in their many derivatives. These foods just kind of fill us up; they don't really nourish our body the way modern life demands.

This week, please choose at least two days to read the ingredients on each and every food you put in your mouth. If they don't have ingredients on the package, try the internet. Most food websites will offer this info. Then really think about what you are reading. Do you understand all the names on the ingredients list? Is it a mile long or is it simple? Are most of the foods you eat little more than sweetened, salted flour? Think about the foods you are putting into your body. Perhaps after taking a close look at the ingredients, you may shift towards foods with very different ingredients lists. Or better yet, foods without ingredients lists at all. Now there is a health goal that can't be messed with!

In Good Health,
Desiree

UnDiet...Week 25

2011-07-03T21:09:00.000-07:00

Hello Summer (and UnDieters)!!

I hope you are enjoying the glorious summer sunshine; it has finally graced Vancouver with its presence for 2 consecutive days and I am feeling optimistic that it is here to stay.

So now that summer is here in our Pacific Northwest home, that can only mean one thing...berries. So this week, it is time to celebrate in true UnDiet fashion and commit to eating 1 cup of fresh berries every day.

Berries are one of the most nutrient dense fruits that nature offers us. Not only are they full of filling fibre and glow restoring antioxidants, their nutrients also help to stave off heart disease, cancer and other chronic disease. Berries are also slow to release their energy, making them a great choice for maintaining stable blood sugars. Did I also mention, they are delicious? Nothing beats the succulent crush of berry juice dribbling down your chin - it is like summer itself. Choose whatever tickles your fancy at the market: strawberries or blueberries, raspberries, cherries or blackberries. Just enjoy a cup full everyday.

What to do with berries? Snack on them instead of something starchy at movie time; swirl them in yogurt for a snack or bake them with an oat topping for a treat. And if you really want to earn bonus points, go find yourself a few flats of berries and either can them or freeze them to enjoy local berries off season.

Go berry pickin', people!
Desiree

Eat...in Vancouver

2011-06-27T09:47:00.000-07:00

Dangerous Goods Inside...

I attended the Dietitians of Canada National Conference in Edmonton, where Liane Faulder, writer for the Edmonton Journal, helpfully shared her favourite foodie spots for all us hungry dietitians. Inspired, a friend and I were chatting about where to eat in Vancouver and she half jokingly suggested that I write my own list. Careful what you wish for....here it is...my current 10 favourite places to grab a bite or a drink (in no particular order, most definitely subject to change) in Vancouver!

1. Cafeteria Cafeteria is that perfect combination of intimate, friendly, delectable, seasonal and (gasp!) a good value. I have literally NEVER had a bad meal here and given that it is within stumbling distance of home, I go here a reasonable amount. http://cafeteriavancouver.ca/

2. La Taqueria Mmmm....tacos. Real, authentic tacos. 'Nuff said. http://www.lataqueria.ca/

3. Finch's Tea House The baguette sandwiches are transcendent. The cookies are the size of your face. http://www.finchteahouse.com/

4. Ganache Patisserie Owner Peter Fong does ridiculous things with pastry. I don't care much for sweets, unless they come from Ganache. Never met a treat I didn't like here. http://www.ganacheyaletown.com/

5. Judas Goat At last! A real tapas bar. Not a "funky decor, $22 for a boring plate with 1 oz of food on it" bar. Love the tiny, intimate space. Bold flavours, awesome wine list. http://www.judasgoat.ca/

6. L'Abattoir Gastown is rocking the food world right now. L'Abattoir has a great room, great service, inventive food and they actually take reservations. http://www.labattoir.ca/

7. Gene This is where I go for coffee...some of the best in town. And they definitely make the best mocha in town for my taste. I hate sweet stuff (see #4) and their mocha tastes like cocoa, not sickly sweet chocolate sauce.

8. Nuba Healthy, tasty and affordable. The good eats trifecta. Now open in the hipper-than-you Waldorf Hotel. http://www.nuba.ca/

9. Campagnolo Still my favourite pizza in Vancouver. You MUST try the crispy ceci. http://www.campagnolorestaurant.ca/

10. Bao Bei Want to impress your guests with how stylish and cosmopolitan Vancouver is? This is the spot. Think vintage modern Chinese with kicka@@ cocktails. Yum. http://www.bao-bei.ca/

Time to eat!
Desiree

UnDiet...Week 23+24

2011-06-26T21:06:00.000-07:00

Hello UnDieters!

You know when you are swimming lengths in a full size pool and in the middle of the lane the water gets a bit rough and choppy and it is a bit of a slug to get through it? I think that is where I am at with the UnDiet. I was considering bowing out early but I think that it is important to keep things going. Because these posts, like being on a healthy living journey, go through ups and downs. So I am going to stick with it, if you are going to stick with me!

So for this week (and last), let's do something bold. Can you handle going without an sweetened drinks for a whole week? Yes!! A whole week. That is no soda, no sweet tea, no mocha hazelnut frappucinos, no margaritas. Yikes.

This challenge will separate the big kahunas from the teenie wahines. Sugar is all pervasive in our society and drinking sweetened drinks is a huge contributor to obesity. Blah, blah, blah. We all know it. Time to put our money where are mouths are. Who knows...you may even come out of this week looking pretty darn good on the beach.

Since I like to focus on what you can drink....here is a list of "Green Light" bevvies:

- coffee and tea, plain or with milk or veggie alternative. Think iced skim latte instead of coffee frap
- plain ol' water or club soda or seltzer or carbonated mineral water
- beer or wine (although if you go too crazy on the hooch, you probably won't shed pounds. if that is okay with you it is okay with me!)
- unsweetened liquor like vodka (watch out, some have added sugar!) or gin, with club soda or neat, you stallion, you!
- plain coconut water
- milk, soy milk, almond milk....all the veg milks but only UNSWEETENED versions

This could be a rough one, folks. But I believe in you. It is time to cut the sweet tooth. If you like the way you feel this week, try and keep it going all summer long.

In good health,
Desiree

Lawns to Loaves...Home Grown in Vancouver

2011-06-25T08:34:00.000-07:00

In today's Globe and Mail newspaper, there is an article about Andrea Bellamy's Lawns to Loaves Project that examines the impact of city food production and the politics of supporting local food. Andrea is growing wheat in the city - it's not much: enough to make a few hyper local loaves of bread. What I find fascinating is how radical such a project seems to some.

There was a point in time that growing food was just a part of daily life, like taking out the trash and making dinner. It says a lot about the world we live in that we are examining "the point" of growing food and that some in local politics could think of such a project as "goofy". That our mayor could be ridiculed for caring about local food and not city "basics" shows me that we have lost our way. Feeding ourselves is basic. Without a healthy food supply, our city would wither away and the exciting fabric of creativity and innovation and culture that our city stands for would cease to exist. While it is reasonable to argue that those of sufficient income will never starve, eating a diet that is filled with manufactured food starves our cells and the result is disease, which is not exactly an ideal outcome. And, while not an inevitability, food crisis is always a threat as mother nature doesn't always grace us with the ideal growing conditions to feed a ballooning population.

If we are to reconnect to food and make it meaningful, getting serious about growing within the city limits is vital. As a new mom, I do not want my child to think that food is a sterile commodity. I grew up knowing that blackberry bushes could prick, dirt was good for you and that salt and slugs were a particularly entertaining combination. Food knowledge is fundamental for an evolved society. Our children should be able to see food around them, whether they live in the city, suburbs or country.

Let's spend less time in debate and more time growing, eating and sharing.

Get Growing, Vancouver.
Desiree

Read the full article on Globe and Mail

UnDiet...Week 22

2011-06-12T21:02:00.000-07:00

Hello UnDieters!

Enjoying summer yet? Warm days have us leaning towards lighter fare and markets are bursting with summer fresh produce. Talk about a match made in heaven: just when the bounty of summer is reaching its peak we stop craving beef stews and start salivating over berries. It is time to take advantage of farm fresh produce and start feasting on fruits and veggies all day long. So this week, I want to challenge you to eat a salad at least twice for your lunch or dinner. Don't just add a side salad to your meal - I want the salad to be the main event. Salads are an amazing way to eat a nutrient dense and low calorie meal and ensure that you get your minimum servings of antioxidant loaded fruits and veggies. Beware, not all salads are created equal: croutons, iceberg and ranch dressing do not a power food make. Follow my five steps to a healthy salad and pick up your favourites at the farmer's market or local grocer. Need more inspiration? Check out some great recipes on the web!

Power Up: 5 Steps to a Nutritious and Filling Salad

1. Punk up your greens. Skip the iceberg and go for greens with attitude. Spinach, baby kale, arugula, mache...whatever you like. Pile on a few big handfuls. They deliver hyper nutritious, practically no calorie filler.

2. Add Super Veggies. The bulk of your salad should be 1 - 11/2 cups of chopped multicoloured veggies. Add whatever floats your boat, from radishes to tomatoes, snap peas to artichoke hearts.

3. Pump up the Protein. Add a full serving of protein with 2 hard boiled eggs, 3/4 cup of beans (a super filling addition thanks to extra fibre) or 3 oz of chicken or fish.

4. Drizzle on the Healthy Oils. Use a tablespoon of a natural salad dressing, preferably made with olive oil or cold pressed canola. The quickest way to dress your salad is 1/2 tbsp oil, 1 tbsp fresh lemon or lime juice with a hit of salt and pepper. If taking the salad for lunch, carry the dressing in a separate container and dress prior to eating so your salad doesn't wilt.

5. Texture. Add crunch and variety with a tablespoon of raw nuts or seeds, from cashews to flax to pumpkin...you'll add nutrients and healthy fats. If you like, add a tablespoon or two of crumbled feta or chevre or try some dried apricots or cranberries!

Enjoy the sun,
Desiree

Eat...Rhubarb

2011-06-10T13:17:00.000-07:00

Rhubarb Compote with a little Greek Yogurt and Nature's Path Hemp Granola

At the Trout Lake Farmer's Market last weekend, I bought four hulking stalks of rhubarb, which I promptly forgot about in the fridge until Wednesday. So how to revive it? Make a super easy compote. It is so delicious and easy to eat. I ate it over yogurt and granola for breakfast, downed it by the spoonful and even made it into popsicles.

Recipe
Cardamon Scented Rhubarb Compote

4 large stalks (2 lbs) of local rhubarb

1 cup water

1/2 cup sweetener of your choice ( I used good old fashioned sugar)

Ground Cardamon and Cinnamon to taste (start with 1/8 tsp each and work your way up)

Chop rhubarb into 1 inch pieces and combine with water and sweetener in a pot. Bring to a boil and then reduce heat to simmer. Add spices and then slowly simmer for about 15 minutes for flavours to blend. Stir occasionally and the rhubarb should breakdown and the mixture should be like a loose jam. Let cool and then refrigerate or eat on the spot!

To make into popsicles, simply fill molds and freeze. OR....I mixed about a cup of the mixture with a shot of vodka and then filled the molds. Vodka and rhubarb and popsicles? Most definitely.

Cheers,

Desiree

UnDiet...Week 21

2011-06-04T14:32:00.000-07:00

Hello UnDieters,

I hope you are enjoying the summer sun. Did you get out to the farmers market today? My friends Heather, Melissa and I visited the Trout Lake market in Vancouver and I can't wait to show you the result of our trip. Hopefully in a week or two...

For today, however, let's talk UnDiet. With all that gorgeous summer produce out there, the same old crackers or pasta just won't cut it. You need a worthy grain to show off next to those heirloom tomatoes. So this week's challenge is to try a new whole grain. While some of us still might view grains as unneccessary carbs, let me differentiate a true whole grain from mere starch.

When research on the health benefits of whole grains started surfacing, manufacturers responded by adding "whole grains" to their products. Across the supermarket, "made with whole grain!" shouted at you from breads, granola bars, cereals and even yogurts. This marketing classic can be very deceptive: made WITH whole grain doesn't mean 100%. There is no guarantee how much whole grain you are getting. Technically, a product can be considered a whole grain if it contains all three parts of the original grain: the endosperm, the germ and the bran.Looking for a food made from 100% whole grains is a step in the right direction; however, eating intact whole grains is not the same as eating sugary cereals, aka candy, with added fibre. However, you can then pulverize, gelatinize and puff up and sweeten the grain however you want to and still sell yourself as whole grain goodness. But whole grain Ritz crackers are not the same as cooking up some barley.

Intact, unprocessed whole grains are slowly digested, providing sustained energy that won't spike blood sugars. They are rich in minerals and vitamins and contain antioxidant phytochemicals. They also provide protein and fibre to help you feel satisfied. Most crackers, granola bars and pasta just spike your blood sugar and leave you hungry. Intact, unprocessed whole grains are a true superfood that are well worth the calories. They are also economical, great for any healthy eater on a budget.

For this week, go to your bulk bins or grains aisle and choose something you haven't cooked with before. Try barley as a base for risotto, black rice for a rich twist on traditional sushi, buckwheat toasted in a salad, amaranth sprinkled over berries and yogurt or even teff baked into a homemade granola bar. Teff??? Oh yes, get ready to be surprised by how many whole grains are out there that you haven't heard of before. Many grains cook up just like rice, but not all, so check out this cooking chart from dietitian Leslie Beck's website for water proportions and cooking time.

Note! Couscous is not a grain...it is a pasta. Ditto orzo. And buckwheat is not wheat.

I would love to hear how you used your grains this week....enjoy!
Desiree

UnDiet...Week 20

2011-05-29T20:42:00.000-07:00

Hello UnDieters!

Into every life a little rain must fall...shall I blame the rain for my absence? Since you are all on the UnDiet path, I am sure that you can appreciate that not everyday is a "perfect" one on the path to health so let's consider the total absence of Week 19 my blip on the path to good bloggership :) It has been a crazy couple of weeks to say the least.

But I now pick myself up and dust off a new challenge for week 20 of the UnDiet. This week, as the sun starts to remind us that summer is really here I want to challenge you to step outside of your normal routine and go find a farmer's market.

Why is this important to your health? For several reasons, not the least of which that you will find the best quality food possible from the farmers who live within driving distance of you. Better quality food means a better quality you. In addition, you can often find wild and wonderful produce that you may not be used to seeing (or eating for that matter). Eating well is not just about healthy food but a healthy sense of adventure.

Buying at the farmer's market also helps to support smaller family farms who typically farm in a more sustainable manner. And, since you are talking to the farmer themselves to purchase your produce, you can make sure that they have sustainable practices like organic farming or purchasing manure from a neighbour farm instead of shipping it long distances before you buy. You also help support agriculture in your area and ensure that those who work long hours to feed us get a reasonable price for their harvest.

So this week, get outside and find your nearest farmer's market and buy at least one item of produce, preferably one you have never tried before and then bring it home and cook something with it. I will be doing the same this Saturday with my friend Heather. We may just show you the results! Spoiler Alert!!

To help you, here are some resources on farmers markets near you:

Vancouver Farmers Markets
Farmers Markets in BC
Farmers Markets in Canada
Farmers Markets in the USA

In Good Health,
Desiree

Eat...Mediterranean Style

2011-05-18T21:01:00.000-07:00

The Mediterranean Diet Pyramid. Used with Permission.

Here in Vancouver, it has been a chilly spring but today the sun is blazing. I am reminded that May is the month when the sun warms the earth, we shake off the layers, embrace a lighter style of eating and thoughts turn to spring fresh produce. Which makes May the perfect month to raise awareness of the Traditional Mediterranean Diet. Far from being a fad, the Traditional Mediterranean Diet (let's call it TMD for short!) is a way of eating and living for lifelong health that is based on the traditional foods and eating habits of Mediterranean cultures. When it comes to eating well, I have always believed that a diet of whole, natural foods is the only way to go. The TMD fits this model well.

First introduced in 1993, the diet pyramid was created by Oldways Trust with the Harvard School of Public Health and the World Health Organization. Since its introduction, research has supported the health benefits of the TMD but most importantly, it is a sane way of eating that people can enjoy for life. I recently had the opportunity to ask Georgia Orcutt, program manager for Oldways and the Mediterranean Foods Alliance, a few questions about the Mediterranean Diet and how we can all incorporate this healthy eating plan into our lives.

What makes the Traditional Mediterranean Diet different from the typical North American eating pattern?

It's tricky to identify one typical North American eating pattern, since a number of regional foods and cultures still exist in the US. But undeniably, the North American diet today for many people is one that relies heavily on processed foods that are high in sodium, sugar and unhealthy fats. The Traditional Mediterranean Diet, in contrast, has at its core vegetables, fruits, whole grains, beans, nuts, peanuts, herbs, spices and healthy fats such as those found in olive oil. These are foods to eat daily. The emphasis on healthy fats is a big difference between the two patterns. While it's typical in North America to eat meat three meals a day, with the Mediterranean eating pattern, if you eat it at all, include small amounts as a garnish, and as a main course limit the portions to 3 ounces or less. Or plan to enjoy meat as part of a celebration, not as daily fare. The Med Diet also suggests eating seafood twice a week and building vegetarian meals around beans, whole grains and vegetables, heightening the flavor by using herbs and spices.

There has been an impressive amount of nutrition research on the Traditional Mediterranean Diet. Have a few key foods in the diet been shown to account for many of its health benefits or does the TMD pattern improve health more than any individual food?

While there are some "superfoods" in the Traditional Mediterranean Diet that stand out for their antioxidant properties or nutritional profiles, in promoting the TMD we align our messaging with the latest Dietary Guidelines that place an emphasis on the whole diet.

(I'll add here that the guidelines also, for the first time this year, offer validation for the Mediterranean eating pattern!) Consumers frequently misunderstand research that highlights nutrient profiles of specific foods. Encouraging people to eat a wide variety of fruits, vegetables and grains is very important. Think lots of colors and flavors on your plate.

Given that our current eating habits rely on unsustainable manufacturing and shipping processes, will adopting a Traditional Mediterranean Diet be a more sustainable way of eating? Does the diet lend itself well to a local foods approach?

Sustainability is a very complex issue and we need to all become agents of change in our own lives. Since the Mediterranean Diet places an emphasis on eating lots of vegetables and fruits, eating seasonally and shopping at farmers markets when possible is an ideal way to support local agriculture. Growing your own vegetables and fruits is a great goal, too. But not everyone can do this. It's also important to keep an eye on what choices we make in our busy, everyday lives and how this can impact sustainability. If you stock your pantry with Mediterranean basics such as pasta, rice, tuna, canned tomatoes and spices, and you have seafood, nuts, grated cheese and vegetables in your freezer, you can come home and make a home cooked meal, rather than running out the door and supporting a fast food franchise.

Habit change can be challenging for many people, especially where diet changes are concerned. What do you think are the most difficult changes to make when adopting the traditional Mediterranean diet and how can they be overcome?

Taking small steps, one a day or one a week, can be the best way to make positive, healthy changes in the way you eat. (Author's note...UnDiet!!) Because we are all such creatures of habit, it can be very difficult to understand and consistently follow through on portion control and creating a Mediterranean-style lunch or dinner plate that looks different than what we are accustomed to seeing. (i.e. a variety of vegetables, smaller amounts of meat., 1/2 cup of pasta or rice). It's important to keep meals simple and easy; aim for making every meal taste great and to eat nourishing foods that promote satiety. We outline these 8 simple steps to help people learn how to adopt the Mediterranean eating pattern: Eat lots of vegetables; Change the way you think about meat and if you eat it, add small amounts to vegetable sautés or use as a garnish for a dish a pasta; always eat breakfast; eat seafood twice a week; cook a vegetarian meal one night a week, and then aim for two nights a week; use healthy fats in daily meals, especially extra-virgin olive oil, nuts, peanuts, seeds, olives, and avocados. In addition, we encourage consumers to discover the wide variety of delicious Mediterranean foods at the supermarket and learn how to routinely break old habits and make healthy substitutions. For example, buy Greek yogurt and use that instead of sour cream; sample different varieties of hummus, find your favorites, and use that in place of mayonnaise.

What one step can readers take today to bring them closer to a Mediterranean diet?

Go to your local supermarket and spend a few minutes just looking at the fresh produce. Buy one vegetable you've never tried before, take it home, search the web for that vegetable paired with the word "Mediterranean” and find a tasty way to prepare it.

Learn more about the Mediterranean Diet and download your own diet pyramid at http://www.oldwayspt.org/ and like Eat Drink Be Happy on Facebook for a chance to win a copy of The Oldways Table: Essays & Recipes from the Culinary Think Tank by K. Dun Gifford and Sara Baer-Sinnott.

Salute!
Desiree

UnDiet...Week 20

2011-05-13T22:11:00.000-07:00

Hello UnDieters,
No...you didn't miss last week's post. It was, ahem, a week off. Every once in a while, you need a freebie. I will pretend it was premeditated and not a consequence of being blindsided by life. However, the break does nicely illustrate one of the key philosophies of the UnDiet.

One thing to remember when embarking on path of healthy living is that it is a marathon, not a sprint. What makes the UnDiet so special is that it is not about drastic measures. The UnDiet is about permanent change. We don't tend to be good at moderate. We like extremes. Starve yourself by following a hundred and one diet restrictions or go hog wild at a buffet because you already "broke" your diet at breakfast by eating a piece of toast.

This week, I would like to put your commitment to diet sanity to the ultimate test and introduce you to one of dietitians' favourite healthy eating "rules": the 80/20 principle.

This is a rule to live by: 80% of the time, eat beautiful, nutrient dense foods prepared fresh. That means really good food: whole grains, lean protein, tons of fruits and veggies. Muffins, luncheon meat and seasoned side dishes don't count. 20% of the time, indulge in whatever adds excitement and indulgence to your life. Whether indulgence to you is organic ice cream, mac and cheese or fried chicken, you cannot do harm with 20% indulgence when 80% of your diet is nutrient dense. If you tend to live by an all or nothing approach, this philosophy can be dangerous as a little indulgence could trigger a landslide. If this is what happens for you, take a step back to consider what is going on for you. Sometimes, it is worth talking to someone about it. Our relationships with food are complex.

For the rest of us, consider the 80/20 rule a reprieve from the bad/good mentality. Even if you have a generally healthy attitude to food, it can still be difficult to live in the grey area but it will help to reset your attitude to eating. If you need some more solid quantification, try 2 indulgence meals a week. Keep the size moderate; a buffet binge doesn't count as a single meal. Another approach to 20% indulgence could easily net you about 100-200 calories of treat a day depending on your size and activity level. For most moderately active women, keep it to 100 calories. For very active women or men, try up to 200 calories of whatever floats your boat be it triple cream brie or Cheetos.

What is your favourite indulgence? Let me know...mine? A tie between Salt Spring Island truffle chevre and black current tea truffles from Chocolaterie de la Nouvelle France.

Time to get radically moderate,
Desiree

Local, Fresh and Organic...Kauai Part 2

2011-05-05T08:31:00.000-07:00

Living Foods Market in Kukui'ula Village

Everywhere you turn on Kauai, you will hit some good local food. I had a couple of favourite places to shop for local food during my visit...

Living Foods Market, in the posh Kukui'ula Village in Poipu is just over a year old. The Market is owned by San Francisco transplant, chef Jim Moffat who also owns Bar Acuda in Hanalei.

The Market is pricey (even for Hawaii) and I wouldn't necessarily recommend it for general shopping unless you need to slim down an overstuffed wallet. There healthy packaged staples at a better price. The Nut Thins I purchased there were $3 more a box than the grocery store in Lihue.

What you do come here for is the gorgeous cafe (get Jim Moffat's cuisine on the cheap!) and for the local produce.

As I mentioned in my previous post, grocery stores typically don't have any local produce. Not so here - they proudly display a Kaua'i Grown sign in their small produce case.

I also picked up some incredibly delicious local honeycomb....

And some yummy tropical granola. The store also had locally baked gluten free bread!

In terms of organic shops, there are tons on the island, particularly in Kapa'a but my favourite by far was Healthy Hut in the north shore town of Kilauea. As someone who has been shopping in health food stores since before quinoa was a household word, I really appreciated the honest, friendly vibe at Healthy Hut. They have plenty of local and organic products for such a jewel box sized location and it was there that I found the BEST BABYFOOD EVER!!

Best.Babyfood.Ever.Seriously!!

I make my own baby food at home, believing that I don't serve myself canned food everyday, so why would I feed my baby canned? However, given that it was my first time traveling with E I decided to leave the mini food processor at home and give prepared food a go.

Surprisingly, given the number of organic food shops on Kaua'i, finding organic baby food is difficult. There was one dusty jar at Long's Drugs; ditto at Vim & Vigor in Lihue, niente at Papaya's in Kapa'a and EXPIRED food at Hoku. So thank you, Healthy Hut! They had a great selection of Plum Organics food.

Why do I love them so much? I love the blends, they don't shy away from good stuff like spinach and broccoli. The packaging is ingenious; just squeeze directly from the package onto the spoon when you are on the go. They taste delicious (I won't feed E anything I wouldn't eat myself) and they are clean, simple and organic. Now I just have to get these to Vancouver! I will be adding Plum to my Healthy Grocery List for sure.

Luscious Links

http://livingfoodskauai.com/

http://www.healthyhutkauai.com/

http://www.plumorganics.com/index.php

Aloha!

Desiree

PS...as always, the companies don't know I was featuring them...no paid ads here!

Local, Fresh and Organic...Kauai

2011-05-02T21:48:00.000-07:00

Tuesday Market...just west of Hanalei, Kauai

No secret that I am a bit of a foodie...everywhere I travel, I want to taste whatever is local and special. So I was pretty excited to see that there were so many farmers markets all over Kauai.

Check out the dude with the pineapple. That is local flavour.

I was amazed by the local food culture in Kauai specifically; a recent trip to Oahu certainly did not have the same local vibe. Hawaii has to ship so much of their food in and most supermarkets don't carry anything local so staples like tomatoes are incredibly expensive and usually kind of sad tasting. Farmers on Kauai have the ability to grow so much in their climate so I was excited to check out a farmers market or two. Who needs tomatoes when you have local taro, greens, papayas and passion fruit?

Apple bananas...sweet and firm fleshed.

The pictures above are of the market recommended by the Lonely Planet, just west of gorgeous Hanalei on the north shore of the island. Edible Hawaiian Islands also has a great listing on their website here. They kindly offered the tip of "get there early". Do indeed. We showed up at 2:05 for the market in Hanalei, just 5 minutes after the opening. The field was already packed with cars and it was a literal feeding frenzy: stands were emptying fast. People snacked on chocolate covered frozen bananas while filling their baskets with local eggs, goat cheese and pineapples. We bought just a couple of things, including the apple bananas and mangosteen ( I LOVE mangosteen, what a treat!).

Yummy mangosteen...

The markets are a bit smaller than we are used to here in the lower mainland but what an incredible community spirit. I couldn't think of a better way to get to know the local food culture than to feast on what is grown in their backyards.

Aloha...

Desiree

UnDiet...Week 18

2011-05-01T21:42:00.000-07:00

Hello UnDieters!

I hope you are enjoying the first day of May...

In Week 12, I talked to you about cleaning up the oils in your kitchen to ensure that you are eating healthful, anti-inflammatory oils. When it comes to healthy eating, quality is vital but quantity also counts when it comes to watching your waist line. I am not talking about trying to eat a low fat diet but I am a fan of watching the amounts of added fats in your diet. When it comes to oils and fats, a little goes a long way for health!

While whole food sources of fat like nuts, seeds and avocado are high in calories they also help to fill you up as you eat. However, that splash of olive oil in the pan doesn't do much to sate your hunger so an overly generous pour could set you up for extra calories (and extra pounds).

So this week, it is time to get out your measuring utensils once more. Whenever you are cooking or adding oils this week, measure them out instead of eyeballing them. I would aim for no more than 1/2 - 1 teaspoon of added oil per serving. A teaspoon of oil has 5 grams of fat and 40 calories, which is a great boost: enough to provide fat to carry flavour in your food, add texture and help you absorb all the fat soluble vitamins and antioxidants in your food without getting too high in calories. For salad dressing, a typical serving size is 1 tablespoon because it is not all oils.

To your health!
Desiree

Backyard Chickens? Try Wild...Kauai

2011-04-28T17:28:00.000-07:00

On the prowl...

Just back from the gorgeous island of Kauai....

One of the first things I noted when reading the guide book on Kauai was that chickens were wild all over the island. I thought to myself, "I wonder if I will get to see any of the wild chickens?". Hah! Sure I saw them, they are EVERYWHERE! Roosters prowling the shops for some new duds, sketchy hens caging out the parking lot for cars to boost and surfer chicks scanning the horizon for waves.

All over the island were signs pleading with you not to feed the feral chickens (and cats too, although I didn't see that many kittys). My husband chatted briefly about the chickens to a local; most memorable quote? "Yah...we don't eat 'em. Too gamey. Not good for much other than roadkill."

Why did the chicken cross the road? Cuz he thought the dude in the truck would stop for him.

Lots of posts on the local food to come when the baby jet lag wears off and I get some sleep!
Desiree

UnDiet...Week 17

2011-04-24T23:13:00.000-07:00

Aloha UnDieters!

Blame "island time" for the late post...I am currently feasting on mangosteen, macadamia nuts and other such local delights on the beautiful island of Kauai. I have got a whole handful of posts on the local food scene here that I will post next week, once I am able to upload my photos.

For this week, I want to attack a habit that undermines healthy eating for many of us (including myself), night time noshing. Most of us have heard the myth that eating anything after six makes us fat. That statement actually falls into the "well, sort of..." category. Technically (and scientifically speaking) you can eat whatever you want, whenever you want it and not gain weight and vice versa. However, what is true about eating at night is the following:

When you eat after dinner, it is unlikely that you NEED to eat. Extra, unneccessary food means extra, unneccessary pounds.

When you eat after dinner, it is likely that you will eat less healthful food...providing little nutrition and empty calories.

When you eat after dinner, it is likely in front of the television. When we eat and watch, we are likely to overeat...and pile on the pounds.

So this week, examine your after dinner habits and consider going cold turkey. If you are eating a good dinner, you don't really need to snack. You may find it helpful to keep some "food journal notes" in the evening about what and when you eat if you end up eating and what is going through your mind and what you are doing in the evening for activity.

If you find yourself going mental and craving a snack, consider distraction. If your favourite television show is your trigger to eat, consider turning the TV off (gasp!) and going for a walk or doing some other activity. If your absolute favourite show is on...it is the playoffs after all...try an alternative snack to keep your mouth busy. An evening cocktail can be an invitation to snack (and pack on the pounds themselves) so if you love a night cap, watch the munching.

Here are 5 night time options to keep you munching, without packing it on:

1. Try just drinking something, like water! Won't cut it? Try sparkling water or tea or coffee (easy on the sugar and milk). Go decaf if the caffeine interferes with your rest.
2. Snack on raw plain veggies, like bell pepper, broccoli and carrot. You almost can't eat too many! Loads of nutrition for very few calories.
3. Try plain, airpopped popcorn. It is an unsung, low calorie whole grain snack. Need a microwave alternative? Try an organic, low cal variety.
4. Chew gum, get flavour without the calorie punch. Go for a naturally sweetened variety like xylitol gum and avoid artificial sweeteners.
5. Warm skim milk is a great option, as milk's protein keeps you feeling full.

If you find that nighttime noshing is not just habit or craving but true hunger, have a healthy option as mentioned above and then examine where you are skimping during the day. Some people eat very little during the day and then gorge all night. There are plenty of ways this can happen and knowing your trigger is key to overcoming the pattern...

Scenario A: You are so busy from sun rise to sun down...it isn't until the end of the day that you start thinking about eating. If that is you, set yourself a timer for every 4 hours during the day to ensure that you eat at least a little something. Plan tons of healthy snacks for your desk drawer, gym bag, pantry so you always have something healthy and on the go.

Scenario B: You aren't hungry until lunch, making it pretty tough to make it up at lunch and dinner....if that is you, it is likely that because of your night time feasting, you really aren't hungry in the morning. Once you cut out the night time eating, your hunger should return.

Scenario C: You watch what you eat pretty closely and restrict yourself during the day (ladies, this is usually you!) and then get so hungry and lose all willpower at night, eating way too much in the way of treats. If this is you, it is time to eat more during the day. We typically have far more willpower during the day, so harness that energy to eat bigger portions of super healthy food so that you will be satisfied enough to resist the junk food party post dinner.

If you are still having trouble busting the habit after this week, consider keeping a detailed diet journal for a week or two. In addition to what and when you eat, writing down your mood and activities may help. If viewing your journal doesn't make your pattern leap off the page, try sharing it with a registered dietitian, who can help you get to the bottom of it. You can find a dietitian in your area on the Dietitians of Canada website.

Good luck this week...and if all else fails, chew celery!
Desiree

UnDiet...Week 16

2011-04-15T23:22:00.000-07:00

Good Morning UnDieters!

By the time you read this, I will be en route to Kauai and I hope to post some juicy tidbits about the local food scene there. Watch this space!

For this week, I want to introduce you (in case you haven't previously met) to veggie ground round. Many families use ground beef in their meals because it is cost effective, easy to use and versatile. It is also high in artery clogging saturated fat and calories. Beef loses more points from a sustainability perspective: raising cattle uses an enormous amount of resources in terms of grain for feed, water and fossil fuel inputs, not to mention the damaging methane release from high intensity feed lots.

So for this week, I would like you to experiment with veggie ground round in place of your ground beef in at least one of your meals. Veggie ground round is comparable in price and is made from soy and wheat proteins. It is low in saturated fat and high in protein, with added vitamins to make it nutritionally comparable to beef. It is also a crowd pleaser; while picky eaters may not enjoy tofu or other vegetarian proteins, veggie ground tends to win over even the biggest skeptics. This could be a great way to introduce Meatless Mondays into your family's routine!

Veggie ground round is a great transition food for those who are interested in eating more plant based meals because it is an easy swap you can make without a major overhaul of the type of meals you cook. For those of you who have already adopted a more plant based approach or who are avoiding soy or wheat, you may choose to use a less processed veggie protein such as tofu or beans this week. Want to learn more about veggie ground round ingredients and nutrition? Click here.

Here are 5 simple family dinners that lend themselves well to a veggie ground swap, in case you need some ideas:

1. Spaghetti with "meat" sauce (whole food option: lentils)
2. Veggie Chili "con Carne" (whole food option: black beans)
3. Taco Salad (whole food option: pinto beans)
4. Cabbage Rolls (whole food option: seitan)
5. "Hamburger" Soup (whole food option: lentils)

Aloha!
Desiree

PS...just in case your faith is wavering, no...Yves Veggie Cuisine did not ask me to post this. I just like veggie ground :)

UnDiet...Week 15

2011-04-10T20:25:00.000-07:00

Hello UnDieters!

A little late in this week's posting...but I am not sending you to the grocery store, so not to worry! This week, I would like to get you thinking about what you put on your plate. Literally.

We know that portion sizes (and consequently, our stomachs) have gotten much larger over the past 30 years. As our portions have swelled, our view of what a reasonable serving size is has gotten pretty distorted. So I would like this week to be an exercise is conscious eating.

Because overeating starchy foods tends to be an Achilles Heel for many of us, whenever you are at home this week, I would like you to serve yourself any starchy carb (pasta, rice, quinoa, breakfast cereal etc.) out of a 1/2 cup measuring spoon. I am not asking you to cut down or limit your portions but simply to become aware of how many 1/2 cup portions of starches you typically serve yourself in a day. Keep a simple tally of each half cup serving you eat for at least 3 days this week. Not eating a measurable starch? A slice of bread, a half a pita, a small tortilla, or 100 calories of crackers or granola bar are all a portion for the purposes of the exercise. For all of you well acquainted with the food guide, these servings are a bit different but I wanted to simplify the exercise for you. If you want to measure the "correct" servings, take a peek at the guide here.

Our national food guide recommends 6 to 8 servings of starches every day, which is a good guideline for the average person. It sounds like a lot but if you have a bowl of cereal for breakfast, a sandwich for lunch and some brown rice for dinner...you have probably reached 6 servings. If after completing this exercise, you feel like you may be eating too many starches, consider taking your portions down by a half cup at one of your meals each day. If this week has reaffirmed that you are on the right track, kudos to you!

Have a great week,
Desiree

Eat...Kale!

2011-04-03T20:10:00.000-07:00

Lovely Photo by Melissa Quantz!

To give you a little inspiration for your kale fest this week, enjoy this recipe by my friend Melissa, The Bounty Hunter....Be sure to check out her blog for more great recipes and beautiful photos!

Recipe: Wholegrain Spaghetti with Kale and Turkey Sausage

Chicken or Italian pork sausage work well too, be sure to get the best quality you can. I like to use the kale stems as well as the leaves, but feel free to remove them and save for soup.

Note from Desiree...our sausages at Choices Markets are all made in house and feature no added preservatives, MSG or other nasties...give them a try!

Serves 6

Ingredients:

2 tbsp olive oil

1 lb turkey sausage, casings removed

1 large bunch kale, washed and cut into bit sized pieces (any variety)

3 cloves garlic, minced

Couple pinches dried chili flakes

¾ lb whole grain spaghetti or your preferred shape

2/3 cup chicken stock

½ cup grated Parmesan cheese, plus a little for garnish

Salt and pepper to taste

Method:

Bring a large pot of salted water to the boil. Blanch the kale in the hot water for 2-3 minutes, until bright green and tender. Remove with a slotted spoon and drain. Use this water to cook your pasta.

Heat olive oil in a large skillet over medium heat. Add the sausages and cook, breaking them up into small pieces with a spatula, until browned, about 10 minutes. Add the garlic and chili flakes and sauté until fragrant, about 2 minutes.

Meanwhile, when the reserved cooking water is boiling, add the pasta and cook until al dente, see package for cooking time. Somewhere between 8-12 minutes for wholegrain pasta. Drain, reserving ½ cup cooking water.

While the pasta cooks, add the kale to the sausage in the skillet and sauté for 2-3 minutes. Add the broth, stirring and scrapping the brown bits from the pan.

Add the cooked pasta and parmesan cheese and toss until combined. If a bit dry, add a little of the reserved cooking liquid from the pasta.

Serve with a fresh grinding of pepper and another sprinkle of parmesan cheese.

UnDiet...Week 14

2011-04-01T22:21:00.000-07:00

Lovely photo courtesy of my friend Melissa, The Bounty Hunter

Hello UnDieters!

It is time to introduce you to one of my favourite things...kale! Don't turn your nose up at me. Kale is good for you.

Uh oh, did I just sound like my mother?

But kale IS good for you. And it is incredibly tasty too. Greens are really the mother of all vegetables. If I had to exist on only one vegetable (which isn't really a good idea but if I was forced to pick just one) I would choose kale. Incredibly high in vitamins A, K and C, kale also boasts folate, omega 3 fatty acids and iron. Not too shabby for a leaf normally relegated to lining the deli case. A true superfood, kale is chock full of antioxidants to help combative oxidative damage and calm inflammation. From flavonoids to lutein to I3C, antioxidants in kale help to support detoxification pathways in the body and combat chronic disease.

The key to kale is finding a way to cook it that you love. Some like to juice it (not for the novice juicer!) or shred it into salads; others to bake it into chips, saute it or toss it into soups.

This week, get to know kale and eat it at least once. I hope you will like it so much that kale makes it into your weekly grocery list. There are a variety of different kales out there and the farmer's market is the perfect place to select your favourite. If the kale on your grocery store shelves looks moth eaten and tough, move on. You won't like it and you will blame the kale, not poor quality product.

To help get you inspired, I will be featuring a post from my first guest blogger (drum roll please!!), Melissa Quantz, at www.thebountyhunter.ca . Melissa has created a delicious pasta dish for you which I will post this Sunday.

Eat your greens,
Desiree

Eat...somewhere special

2011-03-29T20:50:00.000-07:00

We are pretty lucky to live in such a foodie city, filled with gorgeous dining experiences. However, sometimes you might crave something truly unique. I wanted to share a few special experiences in the Vancouver area you may have not known about! Have a "secret" spot you want to share? Let us know!

1. Granville Island Market Dinners by Edible BC

Want the market all to yourself? Edible BC hosts regular multi-course, wine paired dinners at about $100. This is for the locavore gourmand!
http://www.edible-britishcolumbia.com/events/public-events/

2. Social Bites
Think your coq au vin is divine? Make a scrumptious cassoulet? Just want to make some new foodie friends? Then give social bites a try. Apply to be a hobby chef host or buy a pass to gain access to hobby chefs' homes for a truly unique dining experience. Check them out!

3. Salt Tasting Room Cellar Events
I adore Salt but this little jewel box reveals another gem in its tasting room events. Enjoy an intimate experience with BC's best winemakers. http://salttastingroom.com/cellar.html

Go eat something,
Desiree