Snacktastic!

What inspired this post? I'll tell you what. It’s 10:30 am and I am not starving, but searching for a little something. That is me, the fast metabolizer, and maybe you too? Now that I have come to terms with this fact, I am ok with it, in fact, I embrace it because it gives me a reason to eat more food, which I LOVE doing. The trick with fast metabolizers is to eat the right foods, protein early in the day, not let yourself get too hungry (which usually results in making poor choices), and avoid blood sugar spikes and dips. What did I eat for breakfast this morning? I ate a serving (1/3 of a cup dry) of Bob’s Red Gluten-Free Rolled Oats topped with shredded coconut, flax seed, chia seeds, cinnamon, sunflower seeds, a few raisins, and a pinch of salt. It was delicious! Instead of waiting for lunch, which I could do but will be absolutely starving by then, I will have a snack now so when lunch time rolls around I can take some time to make a smart choice. Hmmmm, what should I snack on? 

Justin’s Organic Nut Butters have saved my life more than once. I keep them stashed in my work bag, my purse, and of course, the diaper bag. When I am out for the day with my son, I grab two (one for me and one for him). It is so important that mom remember to bring a snack for herself. 

What do I put it on? Usually and apple, celery or carrot sticks, or Mary’s Gone Crackers. 

What else serves as a good healthy snack? A handful of nuts and dried fruit. Make your own trail mix and experiment with different dried fruits, nuts, and seeds. Pumpkin and sunflower seeds both provide an excellent source of healthy fats and important nutrients to keep you energized and satisfied. Remember: fats and proteins take longer to digest allowing for a longer feeling of satisfaction. Carby and sugary items give you a quick jolt and then burn off, leaving you hungry, grumpy, and tired. Combine those nuts and seeds with some dried fruit and you are satisfied, fueled, and ready to move ahead. I try to make keep a jar full of random trail mix available at all times. 

What if you truly don’t have time for any of these things? If you have to bust out a bar, go for a Larabar. Larabars are made from real, whole foods. It’s the equivalent of that jar of dried fruits and nuts that you forgot to fill in your pantry. 

Now your tired of veggies, fruits, and nuts? Try a turkey cheese roll-up, a little yogurt with a few berries, or a hard-boiled egg if so inclined. The most important thing to remember is don’t let yourself get so hungry that you make poor choices. 

If you want to know more about why these snacks are good for you, nutrients they provide, or additional ideas for snacks that cater to your specific needs, contact me directly.

Tip: keep those dips available. Keep a jar of Raw Cashew Dip or Hummus (see previous posts) available in fridge at all times. Why? Adds protein to any carbohydrate, allowing for slower digestion and increased satiety. 

Tip II: There are some folks out there who forget to eat. It so important to keep your blood sugar levels steady throughout the day. If you forget to eat and you think you are a fast metabolizer, try setting your cell phone alarm to go off 4-5 hours after each meal. Or, more often to remind you to snack. 

Five Nights of 30-minute (or less) Dinners

I am posting this because a friend asked me what to do when the parent who cooks gets home at 7 pm, and there is a hungry toddler and baby at home, and mom isn't going to be home for another 30 minutes! And, she will of course be starving as well. This is not the time to make to be making beef bourguignon and creme brulee. This is the part where you look at my list of 20-minute dinners that you printed out and attached to your fridge for some quick ideas. And, as always, improvise! 

#1 Tuna Melt
- add a warm cup of your favorite soup to the side. We keep boxes of Imagine tomato and butternut squash soup on hand, or a simple cup of miso will work great! 

INGREDIENTS

12 ounces canned chunk light tuna, drained (see Note)
1 medium shallot, minced (2 tablespoons)
2 tablespoons mayonnaise
1 tablespoon minced flat-leaf parsley
Dash of hot sauce
Freshly ground pepper, to taste
4 slices whole-wheat bread, toasted
1/2 cup shredded sharp Cheddar cheese

DIRECTIONS

Preheat broiler
Combine tuna, shallot, mayonnaise, lemon juice, parsley, salt, hot sauce and pepper in a medium bowl. 
Spread 1/4 cup of the tuna mixture on each slice of toast; top with tomato slices and 2 tablespoons cheese. Place sandwiches on a baking sheet and broil until the cheese is bubbling and golden brown, 3 to 5 minutes. (source: EatingWell)

#2 Almond Crusted Chicken Fingers
- serve with steamed veggies

INGREDIENTS

Cooking spray, butter, or ghee
1/2 cup sliced almonds
1/4 cup whole-wheat flour
1 1/2 teaspoons paprika
1/2 teaspoon garlic powder
1/2 teaspoon dry mustard
1/4 teaspoon salt
1/8 teaspoon freshly ground pepper
1 1/2 teaspoons extra-virgin olive oil
4 large egg whites
1 pound chicken tenders (see note)

DIRECTIONS

Preheat oven to 475°F. 
Line a baking sheet with foil. 
Set a wire rack on the baking sheet and coat it with cooking spray, butter, or ghee
Place almonds, flour, paprika, garlic powder, dry mustard, salt and pepper in a food processor; process until the almonds are finely chopped and the paprika is mixed throughout, about 1 minute. With the motor running, drizzle in oil; process until combined. Transfer the mixture to a shallow dish.
Whisk egg whites in a second shallow dish. Add chicken tenders and turn to coat. Transfer each tender to the almond mixture; turn to coat evenly. (Discard any remaining egg white and almond mixture.) Place the tenders on the prepared rack and coat with cooking spray; turn and spray the other side.
Bake the chicken fingers until golden brown, crispy and no longer pink in the center, 20 to 25 minutes

Note: 
Chicken tenders, are a strip of rib meat typically found attached to the underside of the chicken breast, but they can also be purchased separately. Four 1-ounce tenders will yield a 3-ounce cooked portion. Tenders are perfect for quick stir-fries, chicken satay or kid-friendly breaded “chicken fingers.”

#3 Lamb burgers!! 
This is officially my favorite burger recipe (source: EatingWell March/April 2010)

INGREDIENTS

4 teaspoons extra-virgin olive oil
3/4 teaspoon lemon zest, preferably Meyer lemon (see Shopping Tip), divided
2 tablespoons lemon juice, preferably Meyer lemon
1 teaspoon honey, preferably orange-blossom honey
1/2 teaspoon Dijon mustard
1/2 teaspoon poppy seeds
3/4 teaspoon salt, divided
Freshly ground pepper to taste
1/4 cup unseasoned dry breadcrumbs, preferably whole-wheat
2 tablespoons chopped fresh chives
1 clove garlic, minced
1 pound lean ground lamb, preferably from the leg (see Note
4 sandwich buns, preferably whole-wheat
4 cups mâche (lamb’s lettuce) or coarsely chopped butter lettuce
1/2 cup fresh mint leaves

DIRECTIONS

Whisk oil, 1/4 teaspoon lemon zest, lemon juice, honey, mustard, poppy seeds, 1/2 teaspoon salt and pepper to taste in a large bowl. Set aside.
Combine breadcrumbs, chives, garlic, the remaining 1/2 teaspoon lemon zest, the remaining 1/4 teaspoon salt and 1/2 teaspoon pepper in a medium bowl. Add lamb and gently knead until combined. Form into 4 patties.
Coat a large nonstick skillet with cooking spray and heat over medium heat. Add the patties; cook until there is just a hint of pink in the center, 3 to 5 minutes per side. Transfer to a plate; tent with foil to keep warm.
Meanwhile, warm or toast buns, if desired. Add mâche (or lettuce) and mint to the bowl with the dressing; toss to coat. Place the lamb burgers on the buns and top with salad greens (a generous 3/4 cup each).

#4 English Muffin or Pita Pizzas
- you know the drill, choose toppings your little one loves 

INGREDIENTS

4 Whole wheat english muffins or pita pockets
1/3 cup of your favorite sauce (I use a can of plain organic sauce and add my own herbs)
1/2 cup shredded cheddar (or crumbled feta or goat cheese)
1/4 cup of small broccoli florets
1/2 cup of protein (sauteed ground turkey, beef, lamb, etc.. I use leftover burgers from the night before
Experiment with toppings. My kid loves a little shredded beet on his pizza. 

DIRECTIONS

1. Preheat broiler
2. Place pizzas on broiler pan and put in broiler for about 5 minutes - check frequently to prevent burning

#5 Make one night per week a regular meal night.
We usually declare Friday night pizza night. I always have dough available in the freezer, and we use whatever toppings we can find. Another fun one is breakfast night! We chose Friday's because we are often low on food on Friday, it's been a long week, and we want minimal cooking/prep. Breakfast night is great, you can apply the pizza theory to an omlet - add whatever you have left to the omelette. Any combination of cheeses, meats, and veggies, herbs, and even fish! I add canned salmon to my omelette for extra protein and omega 3's. 

Mom and dad can add a side salad or extra veggies to any of the above recipes for a complete meal. 

Shopping List

2 ounces canned chunk light tuna

1 medium shallot
2 lemons
flat-leaf parsley
loaf of whole-wheat bread
2 tomatoes
a block of sharp Cheddar cheese
Goat or feta cheese
sliced almonds (1/2 cup, buy pre-sliced)
whole-wheat flour
a dozen (or two) eggs
1 pound chicken tenders (or breasts, I always by 2 and put 1 in the freezer
poppy seeds
unseasoned dry breadcrumbs, preferably whole-wheat (use stale bread and make your own
fresh chives
1 bulb of garlic
1 pound lean ground lamb
4 sandwich buns, preferably whole-wheat
4 cups mâche (lamb’s lettuce) or coarsely chopped butterhead lettuce
1/2 cup fresh mint leaves
4 Whole wheat english muffins or pita pockets
Jar or can of your favorite pizza sauce
Jar or can of sliced black olives
bunch of broccoli
mushrooms (for pizza, if desired)
1 bag of spinach (for omelette, pizza, or salad
1 bag of salad greens (for sides on everything above
A box or two of your favorite soups (I like Imagine box soups)
Poppy seeds (optional

Herbs and Spices
paprika

garlic powder
dry mustard
salt
pepper

Condiments

Dijon mustard
extra virgin olive oil
cooking spray, butter, or ghee

Eating With the Seasons

You hear a lot of talk about eating in season these days, and I had to ask the question "but why"? I understand that this is when fruits and veggies have the most amount of nutrients and are the freshest, but I wanted to understand if there were other reasons. There are of course, several other reasons.

Eating seasonally is a relatively new concept. Refrigeration and transportation revolutionized our ability to eat foods from far and distant lands, and our ability to store and eat foods that were grown two seasons ago. There is an amazing synchronicity between the foods that grow in the ground and the animals that eat them. What is even more amazing, is that these seasonal foods produce compounds that help us get through seasonal challenges, such as colds, allergies, etc... Eating seasonally (and therefore locally), supports farmers in your area and greatly reduces your carbon footprint by purchasing less items that were trucked, flown, and boated over for you to consume.

How do I find out what is in season where I live? Local Harvest is a fantastic resource for all things local. Discover nearby Farmer's Markets, farms, restaurants that serve organic food, and wealth of other information on how to rein in the radius of your families footprint.

If you want to get more deeply involved, check out Sustainable Table, which also contains incredible information about eating (and thinking) more sustainably, and has a very helpful tool to determine exactly what is in season in your area - by the month! If you feel passionate about this issue and want to spread the word in your community, consider giving a presentation to your neighbors or friends. You can even get your kids involved in this one.

And, if you don't already take your family to the Farmer's Market, please consider it. Our two year old absolutely loves tasting all the different samples of seasonal fruits and veggies, and he loves to help. He likes to help carry the bag, or the kale, or the delicious cottage cheese from Cowgirl Creamery. He also loves the live music, the bouncy castle, and the other random performers and artists that show up. We also stock up on our Oaklandish gear, but you may have other independent artists to support in your area.

Does this topic interest you? I recommend reading Simple Food for Busy Families by Jeannette Bessinger and Tracee Yablon-Brenner.

And now, for the recipe du jur. Spinach is now in season (and often is in our area), and this amazing versitile recipe is slightly sweet, good for the whole family, and great for kids! I made

this spread for my Nutrition Educator class at Bauman College and received rave reviews. Use it as a dip for crackers or veggies, spread it on a sandwich for your kids, spread it on an apple, or eat it by the spoonful! It is a very nice way to get your family to get all the benefits from spinach, a little extra vitamin C for the season, and the healthy fats from cashews. As it turns out, cashews have a lower fat content and higher protein than most other nuts. However, they do contain oxalates, so don't overdue it if you are sensitive, and you may want to avoid them all together if you have digestive issues. Read more about the nutritional profile of cashews (and oxalates) here.

Raw Spinach Dip

Ingredients:

1-1/2 cups cashews

1 lemon, juiced

1/3 cup water

2 to 3 cloves garlic, minced

sea salt or pink himalayan salt, to taste

pepper, to taste

mustard powder, to taste

2 to 3 cups spinach (this is approximate, I use two or 3 good handfuls)

Directions:

1. Place cashews into food processor, crank up to high and grind into a fine, almost flour like consistency.

***The faster the speed the better when adding your liquids***

2. Add in your lemon juice and slowly add in your water until it is a little runnier than you would like as it will thicken once you let it stand.

3. Add minced garlic, sea salt, pepper, mustard powder (and any additional spices you think will meld well).

4. Once this is processed into an ultra smooth paste (or thinner) consistency, add in your spinach and pulse on medium if you like the traditional chunky spinach dip texture or on high for an ultra smooth dip!! Enjoy with raw crackers or pita.

Original recipe can be found at: http://www.vegweb.com

Breakfasts of Champions!

I have this problem of understanding what to eat for breakfast. Apparently, a bowl of cereal is not really what you're looking for in a breakfast. Even those healthier breakfast cereals don't give you all of what you need to sustain you until lunch. They may give you a serving or two of whole-grains and some fiber, but you don't get the proteins or fats. In Michael Pollen's awesome little book: Food Rules, he says: "Breakfast like a king, lunch like a prince, dinner like a pauper." I tested this lesson with my instructor who agreed. You want to get as much of your nutrition as you can for breakfast, especially protein, and decrease that amount over the course of the day. Have yourself a light dinner that contains some good complex carbohydrates to help you sleep. Dr. Sears has a great article explaining what foods are "sleepers" and "wakers". Basically, protein is hard to digest and you don't want to eat it before bed. You want foods that contain tryptophan, the amino acid that makes serotonin, which helps you sleep.

You want a balanced breakfast that is nutrient dense, contains a good amount of protein, complex carbohydrates, fiber, some healthy fats (olive oil, avocado, peanut butter, almonds, flax seed oil, salmon), and as many vitamins and minerals as you can squeeze in. I have been trying to get more complete breakfasts that contain more protein into my day. It's hard when you are a busy, working mom in school. Here is my list of breakfasts that I rotate throughout the week:

• Parfait + hard-boiled egg: 1/2 cup of vanilla goat milk yogurt, 1/4 c. homemade granola, 1/4 of a banana or apple slices on top, I hard-boil an egg while I am in the shower and bring all of this to work and eat it when I get there
• Smoothie: I have a high metabolism, so I make my smoothies with "the works" to get me through: 1 banana, 1/4 cup yogurt, scoop of whey protein powder (18 g of protein), 1 scoop of Green Vibrance, 1/4 cup of frozen wild blueberries, a splash of unsweetened Trader Joe's Whole Grain Drink (or your favorite milk beverage)
• Breakfast wrap: quick! scramble an egg, toss in a little goat cheese, handful of spinach, and a splash of hot sauce. Throw on any veggies that might be left over from last-nights dinner (steamed broccoli, cauliflower, asparagus). Wrap it in a whole-grain tortilla and you are out the door! No time? Grab the egg and other ingredients, throw into a tupperware, and microwave that egg at the office. Not ideal, but at least it's better than a danish!
• The Salmon: I have fallen in love with this breakfast. The Grindstone Bakery in Santa Rosa makes KILLER gluten-free breads. I like the sprouted seed spelt loaf. Toast a slice, spread on a little layer of chevere, load it up with some wild pacific smoked salmon and capers. Add a piece of seasonal fruit and you are stoked!
• Oatmeal with "the works": I love me a big delicious bowl of oatmeal! I like to use Bob's Redmill Quick Cooking Oatmeal because it acts like instant. You can really just add the hot water and let it sit and it will cook. I load mine up with toppings like: shredded coconut, sunflower seeds, chia seeds, cranberries or raisins, a little maca powder, and even add a scoop of whey protein powder! You get plenty of good fats, whole grains, protein, and vitamins, that you may not need a snack after this one!
• Snacks: I have a high metabolism and I typically have to have a snack so I don't find myself starving (storing fat mode) by lunch time. If you are eating well, snacks are important in maintaining healthy weight. If you don't consume enough good fats, or eat frequently enough, your body starts storing fat because it doesn't know when food might be coming again. Snack on slices of whole grain toast with raw almond butter, or an apple and handful of almonds, or raw vegetables and tahini dip.

One key ingredient to the healthy breakfast rotation is homemade granola. This is a great topper for yogurt, great way to grab a snack, and my 2-year old can't get enough of it! He munches on it plain, will eat it with yogurt, in milk, or however he can get it. You can keep this stored in an air-tight container for weeks.

INGREDIENTS

• 5 cups old-fashioned rolled oats
• 1 cup unsweetened coconut chips, (see Ingredient Note) or flakes
• 1/2 cup sliced almonds
• 1/2 cup coarsely chopped pecans
• 1/3 cup unsalted pumpkin seeds
• 1/3 cup unsalted sunflower seeds
• 1/2 cup pure maple syrup
• 1/2 cup water
• 1/4 cup coconut oil
• 1/2 cup dried cranberries
• 1/2 cup raisins

PREPARATION

1. Preheat oven to 275°F.
2. Combine oats, coconut, almonds, pecans, pumpkin seeds and sunflower seeds in a large bowl. Combine syrup, water and oil in a medium bowl or large measuring cup and pour over the oat mixture; stir until well combined. Spread the mixture into a large (12-by-15-inch) roasting pan or large rimmed baking sheet.
3. Bake for 45 minutes. Remove from the oven, stir, and continue baking until golden brown and beginning to crisp, about 45 minutes more. Stir in cranberries and raisins. Let cool completely before storing.

Note: the original recipe was from Eating Well Magazine, November/December 2008. I modified the recipe to omit the brown sugar, and replaced the canola oil with coconut oil. The maple syrup is sweet enough for my family, and you can add some extra agave or stevia if you need a little extra sweetness.

Want to keep all of these breakfast items stocked in your refrigerator? Here is the shopping list:

• One dozen eggs (preferably pastured, grass fed)
• Large container of favorite yogurt (mine is Redwood Hill Farms Vanilla goat yogurt)
• Seasonal fruit (click here for list)
• 1 package of frozen organic wild blueberries
• Whey protein powder (I use the Berkeley Bowl brand)
• Green powder (optional)
• Unsweetened coconut (shredded or chips)
• Trader Joe's Whole Grain Drink (or milk, almond milk, rice milk, or soy milk)
• Loaf of whole-grain bread
• Whole-grain tortillas (I use Santa Fe, but there are a lot of whole-grain wraps out there)
• Spreadable cheese (I like Redwood Hill Farms chevre. I use goat because it's easier to digest and I love goats)
• Spinach
• Wild smoked salmon
• Quick-cook oatmeal (I love Bob's Redmill)
• Nuts: sunflower, walnuts, almonds (keep these on hand for snacks, granola, and oatmeal)
• Seeds: chia (very high in Omega 3's and good fats), sunflower, pumpkin (keep on hand)
• Dried fruits: cranberries, raisins, dates (keep on hand)
• Maple syrup
• Regular rolled oats (buy in bulk, you will need 5 cups for the granola)
• Coconut oil (please read post on fats as to why you should use coconut oil)

Try and keep all the items above stocked. Whenever you need a nutritious quick breakfast, you are guaranteed to have something good to eat! I usually make a batch of granola once every 2-3 weeks.

One last note. If you find yourself running late and completely out of time, you can settle for the Protein Plate from Starbucks. You will get the protein you need, whole grains, and fats. However, nothing is organic, the peanut butter has a little sugar, and the bagel probably does too. But, as a last resort this is a totally reasonable option.

Get the Kids Cooking

OMG! I cannot tell you how much my almost-two-year-old LOVES to help cook. I have to admit, at first it was a bit frustrating - dangerous, standing on chair, grabbing stuff, etc... Then I realized that instead of keeping him from touching everything I should give him his own equipment and let him cook too. I often give him a plastic bowl, bamboo spoon, and some water and oats to stir up. Whatever (safe) ingredients I add into my bowl, I give him a little sprinkle as well.

After mommy learned her lesson by watching her beloved son step off the chair and crash and burn on the kitchen floor, I finally decided to purchase a Learning Tower. Not cheap, but you can find them on ebay for ok prices, and kind of worth it if you have a chef boyardee like I do. If you go this route, make sure you get the one with the adjustable platform so they can use it for many years. It can also be used for puppet shows, forts, or just a fun climbing structure.

So, here is a classic recipe from the timeless Moosewood Cookbook. These pancakes are loved by all, good for any meal, and so nutritious!

Cottage Cheese and Apple Pancakes

Measure	Ingredient
4	Eggs; separated, see note
1 cup	Cottage cheese; lowfat
1 cup	(packed) grated tart apple
¾ cup	Whole-wheat flour (or alternative)
1 teaspoon	Lemon juice; or more
1 tablespoon	Honey; optional
½ teaspoon	Cinnamon
½ teaspoon	Salt
2 tablespoons	Finely minced walnuts; or almonds, optional
	Oil or butter; for frying -Optional Toppings---
	Real maple syrup
	Sour cream or yogurt

Beat the egg whites until stiff. Combine all other ingredients (except toppings and frying oil) in a medium-sized bowl and mix well. Fold in the egg whites. Heat oil or melt butter in a skillet. When it is hot enough to sizzle a drop of batter on contact, add spoonfuls of batter. Fry on both sides until firm and lightly browned. Serve right away, topped with syrup, sour cream or yogurt.

Note: YOLKS are optional-use all, some, or none.

Each serving provides: Calories, 348; Protein, 18 g; Carbohydrates, 35 g; Fat, 16 g; Sodium, 564 mg; Cholesterol, 213 mg; Dietary Fiber, 2 g.

I would also like to take this opportunity to plug one of my favorite recipe books that contains accessible, delicious, nutritious foods for the entire family: Feeding the Whole Family by Cynthia Lair. She also has a fun blog worth checking out.

Enjoy your pancakes!

Best Choices at the Airport

I found myself hungry, in the airport on the way back home from a conference in sunny San Diego. I was so hungry, but now that I am studying nutrition I am practicing mindful eating. I collected myself and thoughtfully considered my options. This exercise made me realize how much we operate on auto-pilot when we are hungry, especially when we have waited a little too long to eat. When we are hungry in the airport, and maybe we even have our kids running around, we can't leave our stuff, we've been waiting forever and a day to board our plane, we choose convenience and what would we think would taste good in that moment. This usually results in a slice of crappy pizza, some kind of really gross fast food like McD's, or some other place that serves the same quality food as your basic fast food chain -- but markets themselves as a step up (you know the ones I mean).

The reason I am even posting this at all is so the next time you find yourself in the same situation maybe you will remember a little bit of what you have read here and perhaps make a better choice. Why make a better choice? Because eating more nutrient-dense and efficient foods makes you feel better, gives you lasting energy, and you feel better about yourself for striving to take care of your body.

This is what I found to be my best options:

• Cup of fruit from Starbucks: gives you quick energy + fiber (if you get a fruit cup from another source, please check that there isn't any added sugar)
• Small bag of mixed nuts: protein and fat, long-term energy, filling (make sure there isn't any added oils!)
• Whole wheat bagel - toasted, with nothing on it, or butter if you prefer
• Grab a banana and a hard-boiled egg, or even better, a whole grain bagel and a hard-boiled egg!

A lot of folks think a salad is a good option. Although they aren't particularly bad for you, they tend to be very nutrient vacant. The lettuce is usually crappy and mostly water, the vegetables are packaged and have been around for a very long time (and there are few of them), and who knows what's in that dressing! Probably rancid or poor quality oil, which can actually make you feel ill or cause you to be more hungry because you aren't getting the kinds of fats your body actually wants. Yes, there is often times some chicken on that salad, which is good, but without some good complex carbohydrates you increase the chance of the protein being stored as fat, proteins are hard to digest and the carbs actually help you digest the protein.

Here is an interesting article on the MSNBC website about healthiest restaurant choices if you and the family intend to sit down for a meal, or need to grab something more than a bagel.

A Fat Summary

Learning about why fats are actually good for you is confusing, paradigm shifting, and once you think you've got it you learn something new that changes your perspective! I thought it worthwhile to compile a summary of fats using current information to help us all understand a little better.

Fats are important in the diet because they have two main functions: they help repair tissues and provide a concentrated source of energy. They also help transfer fat-soluble vitamins (A, D, E, and K) through the body, and form protective pads around delicate organs. The essential fatty acids are omega-3's and omega-6's, not made by the body on it's own and must be consumed through food.

Best sources of omega-3's: flaxseeds, walnuts, salmon, and cooked soybeans. Find the complete list with percentages here.

Sources of omega-6's: seeds, nuts, nut oils, refined vegetable oils, soy oil, and many other places. Omega-6's are also essential, but most processed snack foods contain high amounts of refined vegetable oils throwing the balance way off. Reducing the amount of processed foods and increasing consumption of omega-3 fatty acids, is a great place to start working towards a healthier diet.

Fact: A healthy diet should contain 2-4 times more omega-6 than omega-3 fatty acids. The standard american diet (SAD) contains roughly 20 times more omega-6 than omega-3's!

The exact percentage of fats you should consume depends on your constitution, and your specific caloric needs. The most important thing to remember is to eat a variety of fats, from a variety of sources. If you don't know, stick to the 30% of calories from fat as a general rule, and don't avoid all saturated fats, stick to coconut oil, butter, ghee, and animal fats for cooking. Use olive, flax, and nut oils for cold dishes and store in the refrigerator. If an oil smells rancid, THROW IT OUT!

Stay away from transfats. These fats can be natural or artificial, natural sources in small amounts contained in beef and dairy products. These fats have a terrible effect on cholesterol levels, and increase the risk of heart disease. These are stiffer, harder, artery clogging fats that are best avoided. Artificial sources are mostly snack foods, cookies, microwave popcorn, etc... It is now required that products list if they contain transfats.

Oils

What is the problem with rancid oil? May cause oxidative stress and free radical damage in your body. Here is a great resource for understanding what oils to use for what purposes: spectrum organics.

Vegetable oils: soybean, canola, safflower, corn.The good: considered heart healthy, may help lower cholesterol. The problem: they are highly processed and very perishable, become rancid easily

Sesame oil: good choice for cooking. mostly monounsaturated fats (heart-healthy), rich in antioxidants, very stable. Contains high amounts of vitamin E, copper, calcium, magnesium, iron, and vitamin B6.

Olive oil: not a good choice for cooking, great choice for cold dishes such as salads and dipping sauces. Rich in monounsaturated fats, but very perishable.

Coconut oil: a very saturated fat, but is special because it is very stable and contains medium-chain triglycerides (MCT's). MCT's are not stored in the body as fat, and have been found to be antimicrobial and antibacterial. The use of coconut oil has been controversial, and you can read more about it here.

Want to know more? Here are some links that will give you more information on the subject of fats:

• Weston A. Price article, Know Your Fats
• Web MD article on Good/Bad Fats
• What the American Heart Association has to say about fats

If you REALLY want to know the whole story, read Mary Enigs book: Know Your Fats.

And now, what you know you have been waiting for! A delicious holiday cookie recipe from Eating Well Magazine:

Spiced Pumpkin Cookies

INGREDIENTS

2/3 cup whole-wheat pastry flour

2/3 cup all-purpose flour

1 teaspoon baking powder

1/2 teaspoon baking soda

1/2 teaspoon salt

1 teaspoon ground cinnamon

1/2 teaspoon ground ginger

1/4 teaspoon ground allspice

1/4 teaspoon freshly grated nutmeg

3/4 cup canned plain pumpkin puree, (See Ingredient notes)

3/4 cup packed light brown sugar, (or sucanant see note)

2 large eggs

1/4 cup canola oil

1/4 cup dark molasses

1 cup raisins

PREPARATION

1. Preheat oven to 350°F. Coat 3 baking sheets with cooking spray.
2. Whisk whole-wheat flour, all-purpose flour, baking powder, baking soda, salt, cinnamon, ginger, allspice and nutmeg in a large bowl.
3. Whisk pumpkin, brown sugar (or Splenda), eggs, oil and molasses in a second bowl until well combined. Stir the wet ingredients and raisins into the dry ingredients until no traces of dry ingredients remain. Drop the batter by level tablespoonfuls onto the prepared baking sheets, spacing the cookies 1 1/2 inches apart.
4. Bake the cookies until firm to the touch and lightly golden on top, 10 to 12 minutes, switching the pans back to front and top to bottom halfway through. Transfer to a wire rack and let cool. TIPS & NOTES: Make Ahead Tip: Store in an airtight container, with wax paper between the layers, for up to 2 days or freeze for longer storage.

As a replacement for refined brown sugar, try sucanant as a replacement (1 to 1 ratio with

brown sugar). Contains iron, calcium, potassium, chromium, and B vitamins.

• Ingredient Notes: As you might suspect from its orange color, pumpkin puree is an excellent source of beta carotene.

NUTRITION

Per cookie: 68 calories; 2 g fat (0 g sat, 1 g mono); 12 mg cholesterol; 12 g carbohydrates; 1 g protein; 1 g fiber; 67 mg sodium; 76 mg potassium.

source: Eating Well Magazine, November/December 2009 issue