The Healthy and Delicious Lunch Box

Good nutrition is essential for your child to have a successful day at school. Packing a healthy lunch is one way to ensure that your child will have a nutritious mid-day meal, and even a healthy snack or two. The right lunch box and accessories will allow you to pack a variety of healthy foods that are still tasty enough to please even the pickiest eaters. These are my daughter Anika's favorite lunch box items..............Anika does not love healthy whole grain sandwich breads, so I try to use whole wheat mini bagels, pita breads, fresh baked loaf breads and tortilla to give her some variety!!

Favorite Lunch Box Entrees: Mini Whole Wheat Bagels with peanut, cashew or almond butter and banana Whole Wheat Pita Bread stuffed with hummus, cheese or deli meat. Cheese stick wrapped with ham Tortilla Wrap with cheese, chicken or turkey, avocado Leftover chicken pieces seasoned

Tortellini served with chicken sausage and tossed with pesto

Whole grain bread slices (from a crusty loaf bread) served with cheese and deli meat

Tomato Soup or other hot soup in a thermos

Favorite Lunch Box Snacks: Blueberries, Strawberries, Raspberries Edemame

Carrot Sticks or Snap Peas with hummus or ranch dressing Celery Sticks with peanut butter and raisins Pretzels or Popcorn Dried Apricot or other Dried Fruit Cheese and Crackers (s0metimes salami!) Mini Bagels with Cream Cheese

Handful of cashews, almonds or pistachios

Nutritional Myth!

Nutritional Myth:EATING EGGS RAISES YOUR CHOLESTEROL LEVELS

Truth: THE DIETARY CHOLESTEROL FOUND IN EGGS HAS LITTLE TO DO WITH THE AMOUNT OF CHOLESTEROL IN YOUR BODY!

The foods that increase artery clogging cholesterol in the body are saturated fats found in meat products and trans fats.  Eggs contain relatively small amounts of saturated fat.

Enjoy eggs for breakfast. lunch or dinner.........Guilt free!

Huevos Rancheros 2 teaspoons canola oil

1 jalapeno pepper

2 green onion minced

2 garlic cloves

1.5 cups chopped plum tomatoes 6 large eggs beaten 2 ounces jack cheese with jalapeno pepper 1/4 cup choopped fresh cilantro 8 corn tortillas 4 lime wedges hot pepper sauce

1.  Heat oil in a large skillet over medium heat Cut jalapeno in half, discard the seeds, mince. Saute jalapeno, garlic and green onion in the pan for 3 minutes. Add tomatoes and salt.  Cook 2 minutes, stirring

2.  Add eggs, cook until scrambled, stirring constantly Sprinkle with cheese and cilantro. Serve with tortillas, lime wedges and hot sauce.

Makes 4 servings Caolries:  289 Fat :  13 g Protein: 15

Benefits of a Mediteranean Diet

If you're looking for a heart-healthy eating plan, the Mediterranean diet might be right for you. The Mediterranean diet incorporates the basics of healthy eating, plus a splash of flavorful olive oil and perhaps a glass of good red wine, among other components characterizing the traditional cooking style of countries bordering the Mediterranean Sea.The Mediterranean eating style significantly reduces the risk of further heart disease in individuals who had already had a heart attack Key components of the Mediterranean diet include: Eating a generous amount of fruits and vegetables Consuming healthy fats such as olive oil and canola oil Eating small portions of nuts Drinking red wine, in moderation, for some Consuming very little red meat Eating fish on a regular basis Fruits, vegetables and grains Putting it all together You can successfully incorporate the Mediterranean diet into your life by being an informed consumer and a smart shopper. Choose plenty of fresh fruits and vegetables, limit intake of red meat, eat fish - not fried or laden with butter or heavy sauces - at least once a week, don't be afraid of healthy fats such as olive oil, nuts and canola oil (but use these in moderation because of their high calorie content), and reduce or eliminate saturated fat and trans fats (also known as hydrogenated or partially hydrogenated oils) from your diet. Read food labels to see what you're really buying. Here are some specific steps you can take: Eat natural peanut butter, rather than the kind with hydrogenated fat added. Use butter sparingly, and don't think that "low fat" or "cholesterol-free" on the label means a product is necessarily good for you. Many of these items are made with trans fats. Eat a variety of whole fruits and vegetables every day. Ultimately, strive for seven to 10 servings a day. Keep baby carrots, apples and bananas on hand for quick, satisfying snacks. Fruit salads are a wonderful way to eat a variety of healthy - and tasty - fruit. Use canola or olive oil in cooking. Try olive oil for salad dressing and as a healthy replacement for butter or margarine. After cooking pasta, add a touch of olive oil, some garlic and green onions for flavoring. Dip bread in flavored olive oil or lightly spread it on whole-grain bread for a tasty alternative to butter. Substitute fish and poultry for red meat. Avoid sausage, bacon and other high-fat meats. Limit higher fat dairy products such as whole or 2% milk, cheese and ice cream. Switch to skim milk, fat-free yogurt and low-fat cheese. Eat fish once or twice a week. Water-packed tuna, salmon, trout, mackerel and herring are healthy choices. Grilled fish tastes good and requires little cleanup. Avoid fried fish, unless it's sauteed in a small amount of olive oil. Keep walnuts, almonds, pecans and Brazil nuts on hand for a quick snack. If it's OK with your doctor, go ahead and have a glass of red wine at dinner with your pasta or fish. If you don't drink alcohol, you don't need to start.

Q & A : it has been tricky to get back on track...

hi Lisa. Thank you for the support and follow up with me... Honestly, as in the past I lost my momentum while I was sick I would say. Mostly I was just not eating anything, then once I felt better, it has been tricky to get back on track... I found myself creating ridiculous excuses about workouts and food... again. So to say I have been struggling would be honest. I guess the good out of the situation is that I am aware of the lack of discipline at this point... and I am very ready and willing to get back on track. I feel so silly about this. I don't know why, but I feel so sorry for myself each time I "deny" myself food... I just can't get over the self pity of it all??? Anyways, here's to tomorrow and getting back on track and to the place I want to be. Sorry for the rambling... we will be in touch when I return. Thanks again.

Hey!

This is all so normal. It is difficult to change habits, and your body and your mind will rebel. (Rebellious is actually a good word for your mind’s response towards change.)

No matter. Keep the course and stay positive and be happy. You are a remarkable person! Do not try to be perfect all of the time. Perfection is unrealistic and unobtainable and not necessary for success.

Trying to be perfect is what makes you feel like rebelling against your plan.

Two goals to consider: Focus on eating healthy 90% of the time. Make a conscious effort to not feel full or stuffed after eating.

If you make mistakes or feel deprived, let it go and enjoy the treats that you think you want. The program will still work.

LC

Improve Your Immunity

It seems like everyone is concerned about staying healthy and flighting the flu this season.  A healthy diet, combined with a healthy lifestyle can greatly improve your body's ability to fight infection and disease. To ensure that your diet is high supports a healthy immune system, focus on these nutritional immunity boosters:

Vitamin C

500-100mg twice daily.  Vitamin C can be obtained from oranges, grapefruits, orange juice, tomatoes, and bell peppers.  I like to take EMERGEN C in my morning smoothie, or in a small amount of water each morning to ensure an adequate Vitamin C intake.  It is interesting to note that smoking, stress, and excessive sugar consumption can interfere with your body's ability to utilize Vitamin C.

Zinc

30 mg daily.  Zinc is a trace mineral that serves a vital role in immunity and has been shown in some studies to reduce the average length of the common cold.  Pumpkin seeds are a good source of zinc from the diet.  Also, oysters, red meat, and whole grains.

Yogurt /Acidophilus

Unpasturaized yogurt contains acidophilus, a healthy bacteria that fights fungus related infections.    Or you can take acidophilus in supplement form of 20 mg twice a day.  Another great anti fungal:  garlic

Flavonoids

31 g daily.  Flavonoids are part of plants that act like vitamins except that they are not essential for life.  These compounds have strong anti-viral properties.  They may also protect against certain types of cancer.  Good dietary sources of flavonoids are  citrus fruits, berries, red wine, tomatoes, tomato juice, grape juice, cranberry juice, onion, parsley and green tea.

All of the nutrients mentioned above can be taken in supplement form.   I recommend Optibiotic as a supplement for Immune support.

Each two tablets provide:

	Vitamin A (Palmitate)	10,000 I.U.	200% US RDA
	Vitamin C (Ascorbic Acid)	500 mg	435% US RDA
	Vitamin B-6 (Pyridoxine HCI)	15 mg	750% US RDA
	Mangnesium (Amino Acid Chelate)	15 mg	4% US RDA
	Zinc (Gluconate)	15 mg	100% US RDA
	Bioflavinoids (Citrus)	500 mg	Not Established
	Echinacea angustifolia and purpurea (root, seed, freeze dried root)	455 mg	Not Established
	Garlic bulb (Allium sativum)	195 mg	Not Established
	Myrrh resin (Commiphora myrrha)	190 mg	Not Established
	Ginger root (Zingiber spp.)	97 mg	Not Established
	Cayenne fruit (Capsicum annuum)	65 mg	Not Established

I found optibiotic on line at:

http://www.houstonnaturalbirth.com/vitamins.shtml

Or you can purchase it locally at Sopris Chiropractic in Basalt and Carbondale

reshaping your body in your late thirties???

Question from: Ericka JohnsonIn depth response from LISA. Check it out NOW.

QUESTION

Hi Lisa,

What is the best way to lose weight and reshape your body when you are in your late thirties? I have been doing cardio three times a week and toning twice with the stomach do I need to do something differesnt? I weigh 165 and need to get down to 135. I have core issues so I have lower back pain. I want to go into my forties with a toned fit body and core strenth. Also was just diagnosed with high blodd pressure so I want to get fit. In My twneties I was fit but they way I did it was through a personal trainer to start it really helped me stay focused! I knwo that would work know but money is tight, Please ANY SUGGESTIONED WOULD HELP.

ANSWER

Hi Ericka!

It is good to hear from you. I appreciate your questions and I want to help!

Here are my recommendations..........

GENERAL: It is absolutely possible to reshape your body, get fit, and increase your health and wellness in your late thirties. Although it is not an impossible goal to achieve, it does require a specific focus and determined discipline. What I mean by this is that it is necessary to make simple and healthful changes, and to be consistent in applying them to your life.

There is no doubt that mistakes will happen during this process! You will not always have time for exercise, and some days will not be perfect nutritionally. Remember that perfection is an unrealistic and unnecessary goal, and usually leads to frustration and attrition. The important thing is to get "back on track" as soon as possible when mistakes and blunders happen.

EXERCISE:

It sounds like you are on the right track here, but you need to kick it up a notch. I would recommend cardio training 4-5 times per week at 70-80% of your maximum heart rate. 40 -60 minutes per session.

Resistance training 2 times per week is excellent. I will send you a core strength program that you can do at home or the gym.

If you can get a group of 4 people together we can do a mini class at the WIN Health Institute. $25 per person.

NUTRITION: Your nutrition plan is a big component to success. Here are my general recommendations for a healthy eating plan:

. Keep a food diary

. Understand Calories and metabolism. Your metabolic rate is the amount of calories your body needs each day to maintain its current weight. If you go below that number or above that number your weight will go down and up accordingly. I would recommend 1500-1600 calories per day with the recommended exercise plan for women.

. Eat 3 Meals and 2-3 Snacks Daily (spread your calories out throughout the day)

NOTE: Try to stop eating for the day by 7 pm. If you must eat after this hour due to your schedule, choose very light and healthy meals. Be very strict about this...Only healthy foods after 7 pm.

. Drink 1-2 Liters of Water Daily

. Eat 2-3 Servings Fruit Daily (think bright colors!)

. Eat 3-5 Servings Vegetables Daily (think bright colors!)

. Emphasize Whole Grains in your diet when you can. (Oatmeal, taboulle, quinoa, whole wheat couscous, whole wheat bread and pasta, brown rice, barley.)

. Avoid white flour, sugar, processed foods, and alcohol these foods are high in calories and low or empty in nutritional value.

. Include 2-3 small portions of Lean Protein at 2 meals. 1 serving of meat is approximately 3-4 ounces (about the size of a deck of cards)

. Ideas: chicken or turkey breast, lean meat, 3 egg whites, 1 egg, 4 oz fat free yogurt, 4 oz fat free cottage cheese, 1 T wheat germ, 4 oz beans/legumes, 1 handful nuts/ seeds, fish (especially salmon and halibut) and shellfish, protein powder

Reading Labels: When reading the label, you should pay close attention to what is listed under ingredients. Limit food items that have the following ingredients listed in the first five ingredients: Sugar High Fructose Corn Syrup Partially Hydrogenated Oil Enriched Flour

Food Sensitivities!

You say tomato, I say Uh-Oh!

Are common foods causing problems in your life? Are you struggling with weight loss, headaches, body aches & pains, skin irritations, tiredness or irritability? Would you like to identify the 'culprit', once and for all?

We've all heard about food allergies, when nuts, dairy, gluten or something causes hives, itching, or even breathing problems and in the worst cases, is life-threatening. You eat the bad stuff and your body instantly tells you. Food sensitivities can be just as damaging, but are more complex to decipher. Researchers believe they contribute to everything from migraines to chronic fatigue to irritable bowel syndrome to skin irritations and break outs, to acid reflux. For people trying to shed unwanted pounds, intolerant foods are harder to digest, don't metabolize well, and have a nasty tendency to stick around as fat. Different from straight out food ALLERGIES, food sensitivities occur when your body reacts negatively to certain foods either from your genetic makeup, or over-exposure, especially if there isn't enough variety in what you eat.  

The ALCAT Test identifies reactions to over 300 foods, chemicals and other substances associated with inflammation that are linked to chronic health problems like migraines, aching joints, fatigue, gastrointestinal disorders, eczema, hyperactivity/ADD, asthma and even obesity. ALCAT classifies the intolerances as severe, moderate and mild. It then provides a long list of acceptable foods, personalized for your body and your immune system. If you focus your nutritional intake on the safe or non reactive foods identified in your results, your body will be able to recover from chronic reactions to the trigger foods (severe or moderate intolerances) and within weeks most symptoms will disappear. The good news is that you don't necessarily have to give up these foods forever. Once your body is detoxed for 3-6 months, you can effectively reset your allergy/sensitivity button to zero and slowly reintroduce the foods one by one. The ALCAT Test and its dietary system requires no magic, no drugs, and no surgery. Just common sense, a little compliance and the application of known physiological principles, using a carefully worked out, tried and trusted eating method. The results offer optimal wellness through customized nutrition, and can provide relief from long time issues that have interrupted your health, as well as increased vitality, longevity and well being.

Obtaining the balance you desire might be one simple blood test away. If you manage the food tolerances identified in this test, there is a better than 80% chance that your problem will be helped or cured; naturally and without drugs. Optimal health is within you reach, and with the ALCAT testing, it's easier than ever... contact me now to discuss how to take the next important step towards long term well being. Yours in Health, Lisa Chapman

Healthy Spring Salad

Tossed Asparagus Salad with Lemon Vinaigrette

4 cups mache

1 bunch asparagus

1 small zucchini, julienned

1/2 cup sliced radishes

Dressing: 2 tbsp fresh lemon juice

1 tbsp minced shallot

2 tsp dijon mustard

½ cup extra virgin olive oil

Salt and pepper to taste

Directions: 1. Bring 2 inches of water to boil in a large saucepan.  Fill a medium bowl with ice water and place by the stove. 2. Trim asparagus, cutting off stems and removing remaining tough skin with a vegetable peeler. Slice asparagus in thirds on the diagonal. Place asparagus in the boiling water for 3 minutes. Transfer the asparagus with a slotted spoon to the ice water. 3. In a small bowl, whisk together lemon juice, shallot, dijon, olive oil and salt and pepper. Set aside. 4. In a large bowl toss together mache, asparagus, zucchini and radishes. 5. Pour the dressing over the greens; gently tossing to coat.

SUPER SIZE ME

I want to share with you a tip I learned from one of my friends, Kir Newhard, today about teaching your kids the value of good health and nutrition.  Have them watch SUPER SIZE ME.   This is really quite brilliant!  A film that the whole family can watch together and could possibly change the way your kids think about nutrition, and more specifically the negative health consequences of eating fast food.   Kir summed up the lesson perfectly........"The film is interesting to us, but it is life changing for them."  Chapin, Lacey and Natalie will not even eat at Wendy's on a road trip!

Meals That Heal

In terms of cancer prevention through nutrition, whole fruits and vegetables seem to offer the best defense.

Studies have shown that eating 5 servings of of fruits and vegetables on a daily basis lowers your risk for cancer and other diseases.

As this Super Berry Smoothie recipe shows, a healthy breakfast can be quick, easy, low-fat and ideal for anyone on the go.

INGREDIENTS 1 cup vanilla soy milk or vanilla rice dream ½ cup apple juice 1 cup blueberries, blackberries, raspberries, or sliced strawberries 1 ripe banana 1 cup crushed ice

A Surprising Good-For-You-Food!

Food Highlight:  Avocado Misconception:  I shouldn't eat avocados because they are high in fat and calories

Why They Are Good for You:  Avocados are rich in heart healthy monunstaturated fat and contain phytochemicals that may help prevent cancer and other diseases.  They are loaded with antioxidants  such as lutein, beta carotene, and vitamin E.  Scientists now believe that the fat content of avocados help the body absorb nutrients from other foods

Recipe:  Shrimp and Avocado Tostadas

• 30  medium shrimp, peeled and deveined (about 1 pound)
• 2  tablespoons  chili powder
• 1/2  teaspoon  salt
• Cooking spray
• 6  (6-inch) corn tortillas
• 2/3  cup  guacamole
• 1/4  cup  chopped green onions

Prepare grill or broiler.

Thread 5 shrimp onto each of 6 (12-inch) skewers. Combine the chili powder and salt; sprinkle both sides of shrimp with the chili powder mixture. Place in a shallow baking dish; cover and marinate in refrigerator 15 minutes. Place kebabs on a grill rack or broiler pan coated with cooking spray; cook 2 minutes on each side or until done.

Preheat oven to 350°.

Place the tortillas directly on the middle rack in oven. Bake at 350° for 7 minutes (tortillas should still be slightly pliable). Top each tortilla with about 2 tablespoons Guacamole and 5 shrimp. Sprinkle evenly with green onions.