Fueling up the body and mind with breakfast is one of the most important parts of a healthy diet. Some mornings, such as those crazy, run-out-the-door-we’re-late-for-school-and-I’m-late-for-work mornings, having an easy to prepare and transportable idea breakfast is key.  Enter the yogurt shake. Throw some fruit, yogurt, possibly even a nut butter, in the blender and breakfast is ready. Possibilities are only limited by what you have in your pantry or fridge. Try to include three food groups in the shake for a more balanced breakfast.

* For easy cleanup, fill the blender with water, add a teeny drop of dish soap and run for a few seconds. Rinse and done.

 Yogurt Breakfast Shake

1 8 oz plain nonfat yogurt

1 6 oz low-fat vanilla yogurt

1 ½ cups milk

1 cup strawberries

1 large banana, cut into 2-inch pieces

2 tbsp ground flaxseed

2 tbsp brown sugar

4 ice cubes

In blender, process all ingredients except, ice cubes, until smooth. 

Add the ice cubes and blend until the shake if frothy.

Makes 4 servings.

 Feeling overwhelmed with summer squash?  By this time of the year, it is not unusual to see roadside tables of summer squash free to a good home because the homeowners are becoming buried in the harvest!  Squash pickles are a good, unique way to make use of summer squash.  Try them as an alternative to potato chips.

Summer Squash Pickles

3 small summer squash, sliced ½ inch thick (about 3 cups)

½ cup sliced onion

1 large red bell pepper, cut into ¼ inch strips

1 tbsp salt

3/4 cup sugar

¾ cup white vinegar

¾ tsp mustard seed

¾ tsp celery seed

¼ tsp ground mustard

In large bowl, combine all vegetables.  Sprinkle with salt, stir, cover, and refrigerate for 1 hour.  Drain.

In saucepan, combine remaining ingredients.  Heat to a boil and add vegetables.  After the mixture returns to a boil, remove from heat. 

Ladle into jars and allow to cool for 30 minutes before covering and placing in refrigerator.  Allow at least 24 hours before serving.

Makes 2 pints.

When you eat, food travels through the mouth, down the esophagus and into the stomach.  As this happens, the stomach slowly fills with food, similar to the way a balloon expands when air is blown into it.  When the stomach is filled to a certain quantity, typically equivalent to the amount of food that would fit into your foods if they are cupped together, it sends a message to the brain.  Brrring Brrring – “Hello, Brain?  This is the stomach.  We are all filled up down here so you can stop eating. Talk to you in a few hours. Bye.”

Unfortunately, many people eat too fast to let this communication occur and successfully regulate food intake.  By the time the brain has received and processed the message that it is time to stop, many more bites of food have been eaten.  This results in a stomach that is overfilled.  If this happens frequently, the stomach will be stretched and create a larger balloon to fill. 

To tune in to your body’s cues, sloooooow down when eating.  Set your fork down between bites.  Chew each bite at least ten times.  Wait fifteen minutes before getting a second helping.  Stop eating when you feel as though you will be full in a few more bites.  These techniques can help allow time for that crucial communication to take place between the stomach and the brain. 

  For many, the word “chia” brings to mind those novelty planters from the 80’s called Chia Pets. Actually though, chia seeds have been a part of the Central American diet since ancient times.  The edible seed is suddenly a hot topic these days because of its omega- fatty acid content. Similar to flax seeds, chia seeds are a good source of omega-3 fatty acids; however, a few key differences between the two seeds have rapidly elevated chia seeds to numero uno omega-3 superfood, a place long held by flax seeds.  The differences are:

1. Chia seeds contain more omega 3 fatty acids than flax seed.
2. The rich antioxidant supply in the chia seed keeps the seed from becoming rancid, unlike flax seeds which need to be refrigerated.
3. Unlike flax seeds, chia seeds do not need to be ground into a meal to make the nutrients available to the body.

So, yes, the chia seeds may be superior to flax seeds but are they the best source of omega-3 fatty acids?  The answer to that question is no.  Not all omega-3 fatty acids are created .  The type in plant foods, such as chia seeds, does not appear to be as beneficial as the type from animal sources, such as salmon. Bottom line – chia seeds are not a superfood (are there really any superfoods?) They are still a healthy addition to the diet so go ahead and give them a whirl.  I dare you not to sing the song while eating them.

Chia seeds have a mild, nutlike flavor.  They can be sprinkled on cereal, yogurt, smoothies, or salads.  They can be ground and mixed with flour while making baked goods.  When mixed in water, they will form a gel.  This gel can be also be added to a variety of recipes.  Or, make a popular Central American drink, called “chia fresca,” which is a mix of chia seeds, water, lemon or lime juice, and sugar. 

  This quick bite is dedicated to those who celebrate Easter, a holiday that is rapidly approaching.  Like so many holidays before it (Halloween, Christmas, Valentine’s Day, etc), Easter has become another holiday accosted by the candy industry.   Keeping in mind that moderation is one of the keys to good nutrition, here are a few ideas to displace some of the candy in Easter baskets. 

Egg fillers:

• Dried Friut
• Small accessories, such as hair bands, barrettes, or earrings
• Stickers
• Tattoos
• Interesting shells or stones
• Marbles
• Homemade “coupons” for items such as a itunes song
• Bouncy balls
• Golden dollars or other small change
• Homemade playdough (Bonus* place several dough cookie cutters into baskets)

Basket fillers:

• Small potted plant
• Flower or seed packet
• Sidewalk chalk
• Jump Rope
• Coin collection book (bonus* put coins into eggs)
• Rolled up colorful socks
• Nail polish
• Harmonicas, kazoos
• Playing cards
• Stationary or pencil sets
• Disposable camera

   The importance of a healthy balance of bacteria and yeasts in the digestive tract has been well documented by evidence-based reviews. This balance can help support the immune system as well as decrease inflammation in the gut, possibly helping with conditions such as cancer, irritable bowel disease, gastroenteritis, and diarrhea. 

 One popular strategy for creating this balance is through the use of supplemental probiotics, taken in a pill form.  However, there is a second strategy that is less trendy despite long being celebrated by cultures throughout history and across the globe. Naturally fermented foods are dietary sources of live active cultures and including these regularly in the diet can reap more benefits than can be obtained through a supplemental, single strain of probiotics.  Fermented dairy foods, such as yogurt and cheese, are well known choices.  Fruits and vegetables, such as kimchi, chutneys and sauerkraut, may be less common in American cuisine but offer tasty options as well. 

Kimchi

1 head Napa  cabbage, cored and shredded

1 bunch spring onions, chopped

1 cup carrots, grated

½ cup daikon radish, grated (optional)

1 Tbsp freshly grated ginger

3 cloves garlic, peeled and minced

½ tsp dried chili flakes

1 tsp sea salt

4 Tbsp whey (if not available, use an additional 1 Tbsp salt)

Place all ingredients in a bowl and pound with a wooden mallet or meat hammer to release juices.  Place in a quart-sized, wide-mouthed mason jar and press down firmly with the mallet or hammer until juices come to the top of the cabbage.  The top of the vegetables should be at least 1 inch below the top of the jar.  Cover tightly and keep at room temperature for about 3 days before transferring to cold storage.

Source: Nourishing Traditions by Sally Fallon

    According to experts at the USDA, the steadily increasing food costs are again expected to rise in 2012.   Here are a few ways to reduce your household’s food costs:

1. Check out grocery store mailers for weekly sales.

2. Consider frozen fruits and vegetables if fresh produce isn’t on sale.  You won’t loss much in terms of nutrition but you can save on time and money.  Choose vegetables without added sauces which tend to contain unhealthy ingredients.

3. Use this grocery shopping list to help steer towards the healthier choices.  When in the store, stick to the list.  Avoid impulse purchases which often tend to be pricier and less healthy.

4. Don’t forget that food waste can play a huge part in driving up food costs.  Plan meals by using up the things you have on hand.  Sometimes the best place to shop is your own pantry or freezer.

5. Love your farmers – and the farmer’s market.  The local farmers markets can be a great way to stock up on fresh and often tastier fresh produce and goods. Negotiate for a lower price with a bulk purchase.  If you
shop late, you may be able to strike a deal by saving the farmer from having to pack up unsold goods.  Be a frequent shopper and the farmer may reward your loyalty with a price break.  And remember, sometimes the savings comes in the form of reduced health care costs as a result of a healthier diet.