"What Kind of Yogurt Should I Buy?"

This is one question I am frequently asked to answer and I can understand why.  Navigating the yogurt aisle at the grocery store can be stressful. There are dozens of brands and variations of yogurt formulations. You’ll see mainstream brands like Danon and Yoplait and options like Greek yogurts, sheep’s milk yogurt, soy and almond milk yogurts. You can even find yogurt spin-off’s like kefir and lassi.

Before we get to which type of yogurt I recommend, let’s first take a look at why you should include yogurt in your diet and what an authentic, good quality yogurt looks like.

Yogurt is a food produced by bacterial fermentation of milk. The bacteria are known as yogurt cultures, of which there are a few varieties. Yogurt has been around for thousands of years and thus considered a “traditional fermented food” when properly made. The benefits of eating yogurt lie in the key word: fermented.  It is through fermentation that our body gets vital probiotic strains that aid digestion, support gut-health and help fight infection (1).  It can even help reduce cholesterol and aid in weight loss. 

But here’s the thing . . . you need to be eating the RIGHT kind of yogurt products to get these benefits! Much of our commercial yogurts do not make the cut. The key component to any yogurt worthy of your spoon is the presence of live active cultures (verifed by reading the ingredients list and looking for words like L. acidophilus, L. bulgaricus, S. thermophilus, bifidus, L. paracasei). 

Other components to look for when shopping for a quality yogurt are that it’s made from whole milk, or worse case, 2% (NO Fat Free products allowed!). Also check that there are no added sugars (or artificial sugars). Milk has some naturally occurring sugars, so what you’re looking for is an ingredients list that does not include sugar in any form.  If you’re still with me, then Yes, I’m saying you need to buy plain, whole milk yogurt with live active cultures and then sweeten it yourself.  Self-sweetening allows you to control the level and source of sugar. Fresh fruit, a teaspoon of raw honey or 100% maple syrup, even a ¼ teaspoon of vanilla extract, are all delicious ways to customize your flavor profile while keeping sugar, artificial ingredients and calories in check.  If you want to up your protein intake, then reach for Greek yogurt, which, when made authentically, is strained and creates a higher protein content and a thicker consistency.

My favorite yogurt is the homemade version I make, but for those times I need to purchase, my go-to brands are Wallaby Organic Whole Milk Yogurt, Siggi, Stoneyfield Organic Grass Fed yogurt and Organic Valley.

If you typically reach for Yoplait, Danon, Activia, or even Chobani, then it’s time to make the switch. The Cornucopia Institute has a rating sheet on their site that lets dozens of brands rated for the quality of ingredients including live active cultures.  Here’s the link to see how your favorites fared.

(1) site source Dr. Axehttps://draxe.com/probiotic-yogurt/

Head to the Farm!

One of the best things to happen to the healthy, casual restaurant scene in Orange County lately is the addition of L.A.'s popular Mendocino Farms. My first taste of this awesome sandwich and salad shop was while visiting my oldest, who attended college near the Marina Del Rey location. It is more than just a trendy place for college kids to grab a sandwich or salad; it is a great place to dine on fresh ingredients with awesome flavors.

It's an “order first, sit down, have your food delivered to you” kind of place.  Concrete floors and rustic wood planking add charm to the atmosphere, right down to the “Eat Happy” Sign.

Mendocino Farms partners with regional farms to keep The Mendocino Farms menu full of seasonally fresh ingredients. They use artisan breads for their sandwiches and their chicken comes exclusively from free-range providers Pitman Farms and Petaluma Poultry.  Their pork and turkey are antibiotic free and humanely raised. They have vegan and vegetarian options and they offer gluten free bread. Drake Family Farms supplies their dairy related items. They use organic produce whenever possible. These key components not only support a healthy body, they support local farms and a movement toward conscientious eating.

The menu has a variety of choices with creations that reflect the foods of faraway places (how about a Thai Spring Salad, Samosa Dosa or Pork Belly Bahn Mi?) as well as more familiar favorites that have been creatively upgraded with great ingredients: the Sophisticated Chicken & Prosciutto Salad adds market roasted vegetables and fresh mozzarella and their version of a BLT involves carved balsamic-glazed steak and roasted tomatoes on pretzel bread.  There is a weekly Chef’s Pick and they rotate a portion of their menu seasonally to take advantage of each growing season.

Thank goodness they expanded to the OC so I could get my “Mendo” fix a little more often. What are my go-to favorites? If it’s a sandwich, it’s the Chicken MBT (shaved chicken breast, fresh mozzarella, pesto, balsamic vinegar tossed greens on ciabatta) or if I’m in the mood for a salad, it’s the Modern Caesar (kale, romaine, butter lettuce, tomatoes, avocado, crispy wheatberries and Grana Padano cheese, shaved chicken optional). Mouth watering goodness.  Hungry yet? Head to the Farm and share in the comments what your favorites are!

(If you like knowing about healthy restaurants in Orange County, California, stay tuned . . .  Grow in Wellness has a big announcement coming this summer!)

A Little Green for Your Breakfast Bowl

Do you ever have one of those days that feels like a slow start?  No matter how much sleep you’ve had or how early you got up and got ready for the day, you just can’t seem to get much done?  Well, 2016 has been a little like that for me… a slow start.  But that doesn’t mean I’ve forgotten about all of you! I recently earned my Culinary Nutrition Expert certification where plant-based, healing, ‘wow’ ingredients and cooking were the focus.  One of my favorite parts of the program was transforming everyday, not-always-healthy foods into powerhouse recipes that give your body powerful nutrients and keep your taste buds happy.  Today I’m sharing one of those culinary creations with you!

Cold, wintery days call for warm, comforting foods. Oatmeal is a breakfast favorite, but can be boring and lack diversity of nutrients, especially protein.  I’ve created a delicious way to bring a bowl of warmth to your breakfast table that will give your body a variety of super foods (think: quinoa, maca, hemp seeds, blueberries) to start your day off right.  It’s my Green Breakfast Bowl and here’s how it goes:

Start with one cup of just cooked, hot oatmeal (I like Bob’s Red Mill gluten free oats). Add in one cup of cooked quinoa (I use leftovers from a previous meal). 

Then, under low heat, (because the idea is to warm the ingredients together, not cook them) add:

½ cup of almond milk

½ tsp cinnamon

½ tsp maca

1 tsp raw honey

1 tbsp hemp seeds

and ¼ cup organic blueberries (you can use frozen in the off season)

Gently combine until warmed through, then remove from heat and…

mix in ¼ cup fresh, lightly chopped spinach (yes, greens in your oatmeal!).  Place into two serving bowls, top each with a ½ tsp of cacao nibs and serve.

Don’t let the spinach scare you from trying this recipe!  You can’t taste it and it gives you fresh greens, iron, fiber and vitamin A. For those of you brave enough to try it let me know how you liked it!

Have a happy, healthy day!

{Printable Recipe Here – Green Breakfast Bowl}

Protein without the Powder

Most mornings of the week my Vitamix is busy blending up a delicious smoothie for breakfast.  I am diligent about quality ingredients… right down to the protein I put in the mixing container. Now, while smoothies make a great breakfast option, they must have enough protein in them to not have your blood sugar skyrocket. Protein will help you feel full longer, will stabilize your blood sugar and will help build muscle.  

Not everyone likes protein powder as a source for adding protein, and there are A LOT of not-so-healthy protein powders out there, some with too many processed chemical ingredients and many that taste like chalk. So what’s a smoothie-loving, breakfast drinker supposed to do if they want to power up their morning blend with healthy protein, but don’t want to get there with a scoop of powder?

My recommendation for a healthy adult is to start your day off with a breakfast that includes a minimum of 18 grams of protein. A smoothie is a delicious, easy way to meet that requirement. Even without using a protein powder.

Here are some protein options that can be added to your morning mix:

·      Whole-milk, Greek yogurt.  My favorite brand is Wallaby Organic and one cup contains 19 grams of protein. I use vanilla for a little sweetness.

·      Kefir – about 6 grams of protein per cup, but with the added benefit of live active cultures (good for gut health!)

·      Hemp seeds.  Just 2 tablespoons contain 10 grams of protein

·      Pumpkin seeds. ¼ cup = 5 grams

·      Cashews.  ¼ cup = 7 grams

·      Almonds. ¼ cup = 4 grams

·      Chia seeds. 2 tbsp = 4 grams

Let’s not forget about the protein that comes from other smoothie ingredients:

·      Banana, 1 medium = 1.5 grams

·      Blueberries, 1 cup = 1.1 grams

·      Avocado, 1 = 2.6 grams

·      Kale, 1 cup = 2 grams

·      Spinach, 1 ½  cups = 1.5 grams

·      Almond milk, 1 cup = 1 gram

If you add up everything that goes into the blender, you’ll find that it’s pretty easy to get to 18 grams of protein.

Start blending your way to a healthy start to your day!  What’s your protein smoothie combination going to be?

(resources: www.whfoods.com, www.webmd.com,www.ndb.nal.usda.gov)

4 Back-to-School Breakfast Ideas

It’s September and for many of you, that means back to school.  Even if your household doesn’t have any back-to-school schedules descending upon it, fall is still a good time to for some new delicious, healthy breakfast ideas.  This time of year is kind of like a second New Year’s day… a good time to make a fresh start for fall. Why not try one or two new recipes this month?

You will notice there are no cereal, bagels or “just a piece of fruit” on this list.  That’s because no matter how many whole grains or lack of sugar are in these items, they are not healthy breakfast choices -  all lack the necessary protein your body needs to start the day off right (think hunger control, improved focus and stable blood sugar). The only people who think cereal is a good breakfast option are the companies selling it to make a profit.  Yes, it’s easy, but it leaves you feeling hungry sooner and causes you to eat more at your next meal.

What other options do you have? How about four of them?

These four suggestions are all quick and easy.  A little planning ahead and you can have a week’s worth of healthy breakfasts on hand in a variety of flavors.  Above all, make breakfast a priority… skipping it does more harm than good.

1.   Mini quiches  - make a dozen of these crust-free goodies and have them ready for several days.  A great way to get some protein and veggies in your day!  Here is my version… customize the veggies with your favorites.

2.   Hand held oatmeal – this is not a regular oatmeal muffin.  Think of it as a bowl of oatmeal baked into a muffin shape.  The addition of chia seeds and nuts boosts the protein content and pairing it with Greek yogurt is a perfect morning match.  Just like the mini quiches, you can bake a batch on Sunday and have them ready for the week.

3.   Kicked up toast – while buttered and jellied toast is not a healthy way to start your day, there is a way to make it into a breakfast that will count.  Start with toasting sprouted bread (I like Ezekiel and Rudy’s brands) and then try top with almond butter (protein), a sprinkle of chia seeds (protein, fiber, omegas), banana slices and a dusting of cinnamon. My favorite spread is Cinnamon Chia Seed Peanut Butter by Bliss.  If you have a little more time in the morning, try topping your toast with a spread of pesto, a few spinach leaves and a scrambled egg.

4.   Protein packed fall smoothie – Smoothies are a good breakfast choice when they include at least 15 grams of protein, otherwise it’s too much sugar from all the fruit.  I like SunWarrior vanilla protein powder and a base of almond milk, but you can get your protein from Greek yogurt, too.  Tired of the strawberry-banana combination?  Try blending mangoes, bananas and pitaya (you can find mashed, frozen pitaya packets in the freezer section) with or a combination of banana, cinnamon and almond butter. Don’t forget to include a handful or two of greens!

Wishing you and your family a happy, healthy fall.  Enjoy!

More Than You Bargained For

One of the most frustrating parts of becoming a healthy eater can be navigating the grocery store.  I have frequently mentioned the misleading ways food is marketed and advertised to get shoppers to believe that a product is good for them, when in reality, it is nothing more than an edible chemical experiment.  It’s hard enough to eat healthy without the very people supplying food to the grocery stores trying to sell you food that does otherwise. It’s no secret that the goal of food processors is to grown their bank accounts… and if your waistline grows, too, well they just don’t seem to care.

Would it surprise you to learn that you are not entirely in control of what food decisions you make at the grocery store? Do you think it’s as simple as walking through the aisles at the grocery store, deciding what to put in your cart and buying it?  Even the best-intentioned and disciplined person is not totally in control, and usually in ways they don’t even realize. We make impulse purchases and sometimes end up with things we later realize we don’t want. That’s the unconscious mind at work. The food industry counts on this unconscious buying and they spend $33 billion in marketing to make sure it keeps happening. 

They also spend money inside the store to determine which products get stocked and where. Would it surprise you to learn that food stores make more money from charging food companies for shelf placement than they do from customer purchases?  Prime locations cost more because it boosts sales.  For example, potato chips on a middle shelf sell faster than when put on a high or low shelf and make the store more money. What shelf are your favorite products on?

And then there are the defaults we are faced with. Defaults are what you get unless you actively choose something else. We consume more salt, sugar and fat than we realize because the food companies have increased them in their formulations. They've also changed what we define as normal portions and food pairings. And unless we change our buying habits, we are going to continue to fill our bodies with these excesses and laboratory enhanced foods that sabotage our efforts to eat healthier.

Other carefully planned out details contribute to the over buying, as well. Larger grocery carts, bigger container sizes at self serve counters, larger portions of packaged foods, intentional bakery smells, and in-store cues we aren’t aware of all contribute to us buying food in excess amounts or that we didn’t want in the first place. The bigger the container in front of us, the more likely we will fill it or buy it... and that makes stores more money in the long (and short!) run.

The circumstances under which we shop also contribute to our decision making.  Do you shop after work? Early on a weekend morning? Are you distracted or stressed when you shop? Those situations also contribute to our buying choices. It's no wonder that 60% of Americans struggle with their weight when something as simple as going to the grocery store is so much more complex than it seems.

I came across these facts in a video I recently watched from The Center for Science in the Public Interest called “Anatomy of a Supermarket Purchase”. It’s an eleven-minute video that goes into depth on these and other concepts that food producers and sellers all use to increase sales… All at the expense of our health (and wallets, too!)

Please take time to watch this video! And once you do, make a renewed effort to consider where and what you buy for you and your family to eat.  Take time to visit a farmer’s market, sign up for a CSA produce box, choose foods that don’t need ingredients lists and keep portion sizes under control.  Focus on foods that don't need an ingredients list. Take back control over what goes in your cart.

Greens, water, exercise – three simple things to increase and incorporate into your day to strive toward cleaner eating and to help you Grow in Wellness. 

Start today - don’t let the big food companies have the final say!

*resource: Center for Science in the Public Interest TV 

May Madness

There is just something about the month of May that leads me to believe it is going to be an easygoing month, but it always ends up feeling like I’m on the tilt-a-whirl carnival ride. Lots of action, most of it unpredictable and, while it’s annoying at times, it leaves a smile on your face at the end. I have three great things to share with you this week, all the result of a ride that is still not over. March has nothing on May Madness! I wonder what the second half of the month will bring?  Here are a few good things that left a smile on my face. Hope they do for you, too.

ONE - The first is a brand new recipe to make mornings a little more fun.  Ever had a banana split for breakfast? This one is delicious… and nutritious!  Here’s a link to my recent guest post on MindBodyGreen.  I like to make this recipe with the Cinnamon Chia Peanut Butter I blogged about a few weeks ago, but it’s just as delicious with almond butter.  Here you go…  Breakfast Banana Split.

TWO - Since we just celebrated Mother’s Day, I thought I’d share another recent guest post, this time on the FitLife site.  Moms will always give advice and while you might think some of your mom’s advice is outdated, I take a second look at how mom’s wisdom stands true today.  Check it out. I’d love to hear your mom’s favorite words of wisdom, too!

THREE – Thrive Market! My new favorite online market for getting healthy foods at wholesale prices (yes, that’s why it’s on my sidebar :).  Think of it as a Costco for good food… delivered right to your front door.  Thrive Market is an online shopping club on a mission to make healthy living easy and affordable for everyone. Not just food. They offer beauty, vitamins and household items, too. Chia seeds for under $8, gluten-free search button, staples and splurges… this deserves a look!

Wishing you a week of health and happiness... and not too much madness!

Food for thought…“You can’t exercise your way out of a bad diet” – Mark Hyman