As silly as it may seem, the newest and most exciting trend that I’ve seen in the health food world is the inclusion of chia seeds into your daily diet. Yes, that’s right: chia seeds, the very same seeds that are used to decorate cheesy household ceramic pets. At first I looked at this with a skeptic eye, but then I noticed that everyone from Dr. Oz to Dr. Weil is getting on the chia seed train.

As it turns out, chia seeds are incredible sources of so many vitamins, minerals, and other vital parts of our diet. According to recent studies, chia seeds have the same of the highest omega-3 levels of any food out there—even more than Atlantic salmon.

In addition to those wonderful omega-3 fatty acids, chia seeds have more protein, fiber, and calcium that flax seeds, and are also a great source of phosphorus, magnesium, niacin, and zinc.

As a result of their high nutrient content, chia seeds can help with so many of the common ailments that occur more and more commonly as we age: high blood pressure, low energy, arthritis, general inflammation, heart disease, and even diabetes.

Because chia seeds slow down the rate at which the body converts carbs into simple sugars in our bodies, new research has shown that they can significantly aid in controlling blood sugar, thereby battling diabetes. Additionally, chia seeds can block calorie absorption, helping craving reduction for those of us battling weight issues.

According to ancient documents, Aztec warriors used chia seeds to boost their energy, maintain stamina and endurance, and even build muscle tissue.

Maybe the best thing about chia seeds is their versatility: with health experts suggesting two daily servings of 20g (about 1.5oz), a variety of meals with which you can incorporate them are a must. Some of the best ideas out there include cereal, yogurt, cottage cheese, oatmeal (see recipe below), or smoothies. Another great idea is to incorporate them into baked goods, such as breads, cookies, muffins, or pancakes.

They can also be eaten raw, added to salads, or soaked in fruit juice. One advantage that they have over flax seeds is that the body digests them much more easily —in fact, they’ve been shown to aid digestion—so there is no need to grind them up before eating them.

So, try out something new and add some chia seeds to your diet. And don’t worry—you won’t grow bright green sprouts out of your head.

Probably.

Chia Oatmeal Recipe:

1 Tablespoon of Chia seed
5 tablespoons of Organic Oats
½ of one Banana sliced or other fruit such as apple or peach
½ teaspoon of Cinnamon Pinch of sea salt
1 tablespoon of agave nectar or raw honey
small handful of chopped walnuts or almonds
1 ounce of coconut milk or almond milk optional
Bring one cup of water to a boil; add all ingredients to water; continue stirring for about 5 minutes or until you get nice texture. Serve with coconut milk.

As promised, here are the recipes that my daughter Nicole and I made one evening while in Paris. I have got to say, both recipes turned out amazingly delicious! Enjoy…  Oh and enjoy some photos too

Me & Nik in Paris near the Eiffel Tower

Me and Nik in the South of France... Are we cute or what?

Okay, first recipe and first course for the evening:

Soupe Printaniere

Spring Harvest Soup with Fava Beans

This fresh, creamy green soup celebrates the arrival of spring’s first fava beans, they are so tender.

Serves 6

2 tablespoons olive oil

3 onions, finely chopped

4 slices bacon, chopped

2 garlic cloves, chopped

5 cups chicken or vegetable stock

3 pounds fresh fava beans, shelled

Sea salt, to taste

Freshly ground black pepper, to taste

A bunch of fresh flat-leaf parsley, leaves chopped

1. Heat the oil in a large pot over medium-high heat.

2. Add the onions and bacon and cook until the onions are browned, about 5 minutes.

3. Add the garlic and cook for 2 minutes more.

4. Stir in the stock and about three-quarters of the beans. Bring to a boil.

5. Reduce the heat to low, and simmer until the beans are tender, about 30 minutes.

6. Blend in a blender until smooth and return to pot. (we used a blending wand right in the pot)

7. Add the remaining beans and simmer for 5 minutes.

8. Season with the salt and pepper. Sprinkle with the parsley, mix well, and serve hot.

Nicole & host parents enjoying the soup

Next course:

CHEVRE CHAUD A LA GASCONNE

WARM GOAT CHEESE GASCON STYLE

This recipe is a regional version of the classic warm goat cheese salad.

Serves 6

Endive & Warm Goat Cheese Crostini Salad... It was delish!

A bunch of fresh basil

2 garlic cloves

3/4 cup olive oil

Sea salt, to taste

Freshly ground black pepper, to taste

6 individual small goat cheese rounds (crottins)

1 baguette

1 head red endive, leaves separated (our endive was not the red version, it was green)

1/2 cup pitted black or mixed olives (we used mixed)

To make the marinade, finely chop the basil and garlic, then add the oil, salt, and pepper. Pour the marinade into a shallow dish and add the cheeses, making sure they are coated evenly. Cover and refrigerate for 24 hours. (Huh? we may have not read that little section when we made the dish, so our cheese only marinaded for about 2 hrs and it was still fantastic

1. Cut the baguette into 12 thick slices and toast.

2. Cut the cheeses in half crosswise, arrange on a baking sheet, and grill under hot broiler until golden.

3. Place 1 cheese on each toast.

4. Divide the endive leaves and olives among 6 plates.

5. Place 2 toasts on each plate, then top with the marinade.

You might be asking, “what about dessert Dianne, you said there was typically 3 courses?” Well, you’re right. However, we cheated and bought dessert. It’s Paris for goodness sakes! They have amazing desserts already made for us

Hope you enjoy the recipes and have a chance to try them. Let me know what you think.

In honor of Earth Day, I thought a good way to pay tribute to the globe would be to think about the way in which we interact with it most—food! Because eating is something that we do every day, it’s easy to not really think about where that food is coming from. But the truth is, choosing a healthy diet means paying attention to our food from start to finish: from the planting of seeds to the moment it hits our dinner tables.

Of course, we can’t ACTUALLY monitor our food as it grows, so we put our trust in those who do, and in this decision lies one of the keys to good, organic eating: choosing the right growers and suppliers.

My favorite way of doing this is going down to my local farmer’s markers for my weekly groceries. Buying from local growers and vendors has limitless benefits: not only is your food guaranteed to be fresher, you’re also doing your part ecologically, since buying local cuts down on transportation of food, lowering the use of fuel and decreasing your neighborhood carbon footprint. Another great advantage? You get to actually talk to the people who grew your food—who better to get information from? Is it organic? Were pesticides used? There’s no better way to find out than to have that discussion. Find your local farmer’s market here.

You may also want to look into Community Supported Agriculture, or CSA. CSAs buy fruits, veggies, meats, and dairy from organic farmers and organize local drop-offs. Find your CSA here.

If you don’t have the opportunity to stop and have a conversation with your local farmers about their growing techniques, there are other ways to keep track of how healthy your meals are. Worried about pesticides? The Environmental Working Group is a great resource for finding out which fruits and vegetables use the most and the least pesticides. According to their lists, fruits like avocados, bananas, pineapples, and mangoes use the least amount of pesticides, but peaches, apples, strawberries, imported grapes, and pears use the most. On the vegetable side of things, onions, sweet peas, asparagus, broccoli, sweet corn, and cabbage are the best when it comes to pesticides, with sweet bell peppers, celery, lettuce, potatoes, carrots, and spinach being the worst. Visit the EWG website for more complete lists and helpful information.

Remember to stay aware of what you’re choosing to put in your grocery basket in the first place: while fresh veggies, whole grains, and organic meats should go in, stay away from ultra-pasteurized dairy products, anything with high-fructose corn syrup, or highly processed meats.

If there’s one group of people who know how important this earth is, it’s farmers. Supporting your local farmers is a win-win situation: you’re helping the earth, supporting local business, and your meal is guaranteed to be delicious!

I wrote this article for my dear friend Susan Liddy, but realized what good information it is that I wanted to share it with all of you… Susan has an amazing blog and is a Life Coach  supporting women to become empowered! Click here to check it out…………….. Enjoy the article!

If there’s one thing I’ve learned in my nutritional and well-being education, it’s that there is no such thing as the Right Answer. There is no one, magic ingredient or secret to a healthy lifestyle.

What I want to share with you today are the top five, most common energy suckers in our world: dehydration, inactivity, overeating, under-eating, and sleep deprivation.

1. Dehydration: Now, I know that I just said that there’s no super secret to good energy, but if there were, it would definitely be water. Dehydration can cause so many different issues in our bodies, including headaches, fatigue, and general lethargy
2. Inactivity: It may sound counterintuitive, but one thing that could be making you tired is actually lack of movement and exercise! Keeping your blood pumping could make all the difference in your energy levels and general mood, and even doing something as simple as a ten-minute walk every day is great, although 30 is better !
3. Overeating: We all know that dietary choices are some of the most important daily and long-term decisions that we can make for our general health, but that doesn’t just mean monitoring what we eat, but also how much we eat. Overeating can make us feel groggy and fatigued, especially since our body will be expending so much energy in digesting too much food, our brains can be deprived of the fuel it needs. I regularly give clients helpful tips & strategies on how to monitor themselves to maximize their energy, I can help you too!
4. Under-eating: On the other side of the same coin is under-eating. Not giving your body enough fuel will make your blood sugar plummet, dragging your daily energy down. Skipping meals or letting too much time pass between meals are recipes for low-energy. I will be discussing the benefits of having smaller, more frequent meals throughout the day during an upcoming tele-seminar series. I will also be giving you the tools to take control of your diet and energy.
5. 

   STOP!! Don't Do It!

   Sleep Deprivation: And of course, the biggest energy-thief of all: lack of sleep. Most people do not get enough sleep on a nightly basis, and it’s doing more than making them yawn throughout the day. Habitual sleep deprivation can lead to chronic fatigue, as well as a lot of other mental and physical health issues.

Of course, while there’s definitely no one perfect solution, there are certainly more than five, too. These keys to incredible energy are just the beginning in building your healthy, energy arsenal, and like I said at the beginning, there is no one, magic ingredient or secret to a healthy lifestyle, and that is why I’m offering a FREE tele- class called “The 3 Biggest Myths That Are Draining Your Energy!” to offer you strategies for your road to a healthier, more energetic life.

So I invite you to join me Monday, April 19^th at 1pm PDT for a lively and informative 60-minute tele-class. Simply click here and enter your name and email for the call in details… Hope to see you there!

‘This entry has been posted as part of Prevention Not Prescriptions Tuesday hosted by The Kathleen Show” Click here and check it out!“

Whenever I talk to my daughter who is currently studying in Paris, she can’t stop talking about all of the amazing food she’s eating, not to mention the fantastic wine that goes with it. The question that keeps popping into my mind is how is she not gaining so much weight? All she does is eat bread and cheese! What is that French secret???

As it turns out, I’m not the only one asking. For years now, nutritionists and researchers have been trying to figure out what they call the French Paradox: how can people who are infamous for smoking and eating foods with high fat content not only stay fit, but also have such low rates of cancer and heart disease?

Recent studies have found that the food the French eat may not be the key to their bonne santé: it may be what they’re drinking with dinner.

Red wine is not only delicious, but it also packed with powerful antioxidants and a compound called resveratrol. In wine, it comes from the skin and seeds of grapes. Researchers have found that resveratrol combats both the effects of aging and other diseases on a cellular level.

The most exciting research being done shows that resveratrol helps protect your cells from those nasty free radicals, lower your blood pressure, boost your heart health, inhibit the spread of cancer, and even prevent Alzheimer’s.

As great as this all is, the biggest problem seems to be finding a sufficient source of this super-compound. While red wine is a great source, it has been found that you’d need several bottles of wine per day just to achieve the full effect, and of course, all things are good in moderation.

Along with red wine, grapes, cranberries, blueberries, and peanuts are all sources of resveratrol. Working these raw foods into your diet is key to getting resveratrol, as well as a lot of other excellent vitamins. Another thing to keep in mind when you’re doing your grocery shopping is to go for natural foods that are packed with antioxidants, which protect cells from free radicals, and are great tools for fighting the effects of aging. Some of my favorite antioxidant foods include broccoli, beans, artichokes, and strawberries.

Try to add as many of these foods into your diet, and remember, do as the French do, and sip on a glass of red wine with dinner, you know, for health purposes.

“This entry has been posted as part of Prevention Not Prescriptions Tuesday hosted by The Kathleen Show” Click here and check it out!

Having been a health care practitioner for almost ten years now, I have had my fair share of experience with vitamins, minerals, juices, special powders, superfoods, and dietary supplements in general. I have done it all, from making the daily breakfast smoothie chock full of protein and vitamin powders, to taking a combination of seven or eight vitamins a day, so I know how tedious it can be. I found myself thinking, why can’t I just take a Flintstones chewable like I used to give my daughter? But of course, there is no easy fix or magic pill for a healthy lifestyle.

There is, however, Coenzyme Q10, or CoQ10.

CoQ10 is a key nutrient in boosting your cells’ energy levels. Found in every single cell, your body naturally produces CoQ10, but at the age of about 25, the level of production decreases dramatically. Some nutritionists believe that this change in production contributes to a decline in mental and physical energy that a lot of people in their 30s and beyond notice.

Cellular energy is directly linked to so many aspects of health, it’s no surprise to learn that CoQ10 is commonly used in treatment for heart conditions, diabetes, migraines, muscular dystrophy, and many other conditions. Additionally, CoQ10 has been shown to strengthen the immune system and even fight breast cancer. There’s even being research done right now studying the effects of CoQ10 on lifespan and longevity.

One way to incorporate more CoQ10 into your life is through meals. Foods such as spinach, broccoli, peanuts, wheat germ, and eggs are great sources, along with whole grains and the heart, liver, and meat of beef, lamb, and pork. However, as much as I personally prefer to get my nutrients form whole foods, it’s important to note that eating these foods is not usually a sufficient substitute for taking a supplement, so you should consider including both into your healthy habits.

From the research being done, it seems like everyone over 25 should be taking a CoQ10 supplement, even if you already have a healthy diet and lifestyle. In addition to aging, smoking also decreases your body’s ability to produce CoQ10, so smokers should be sure to get their hands on some CoQ10.

CoQ10 is a great addition to your anti-aging arsenal, and can boost your day-to-day energy on a cellular level. I know I’ll definitely be trying it out!

“This entry has been posted as part of Prevention Not Prescriptions Tuesday hosted by The Kathleen Show” Click here and check it out!

So many people are looking for that special diet that will change everything about the way they look and feel, but I’ve started to notice that most of the diets out there are more like programs rather than lifestyle changes, focusing on a quick fix, and not long-term health.

However, in the search for a comprehensively anti-aging lifestyle, I’m hearing more and more people talking about the role of an anti-inflammation diet. I found it a little odd that there were no really concrete rules or regimens, such as a gluten-free diet or a açai super-fruit diet, so I asked myself what, exactly, does “anti-inflammation” mean when it comes to our food and the way that it interacts with our body?

As it turns out, all food can be divided into three categories based on how they affect us on a cellular level: pro-inflammatory, neutral, or anti-inflammatory. By choosing an anti-inflammatory diet, not only can we slow down the affects of aging on our cells, but also fight against heart disease, cancer, and Alzheimer’s.

The good news is that anti-inflammatory foods are easy to find and delicious to use.  For example, whole grains, all kinds of beans, and nuts and seeds are all great anti-inflammatory foods. Even better news? Natural dark chocolate and red wine are also anti-inflammatory, and high in antioxidants, and can slow down the affects of aging.

Another really important thing to include in your anti-aging diet is a variety of richly colored fruits and veggies, especially cabbage, onions, and garlic.

Doctor Andrew Weil, creator of the Anti-Inflammatory food pyramid (http://www.drweil.com/drw/u/ART02995/Dr-Weil-Anti-Inflammatory-Food-Pyramid.html), says, “Following an anti-inflammatory diet can help counteract the chronic inflammation that is a root cause of many serious diseases, including those that become more frequent as people age. It is a way of selecting and preparing foods based on science that can help people achieve and maintain optimum health over their lifetime.” With that in mind, here are a few recipes that are high in anti-inflammatory foods, not to mention really tasty.

Recipes from: The Anti-Inflammation Diet and Recipe Book by Jessica K Black, N.D.

Five Minute Breakfast (can’t beat that, and it’s a warm breakfast too)

1 cup leftover cooked brown rice

¼ teaspoon cinnamon powder

1/8 cup raisins

¼ cup chopped walnuts

¼ cup sunflower seeds

½ cup rice milk or almond milk or other milk alternative

1/2 teaspoon maple syrup (optional)

Combine all ingredients in a saucepan on the stove. Add milk to cover the rice for a cereal consistency. Warm over moderate heat to desired temperature and serve.

Serves 2

Nutritional Information:

370.5 calories~11 g protien~40.7g Carb~5.2 g fiber~20.4 g total fat-This recipe is chock full of nutritional value, Omega 3’s, folate, and remember cinnamon is great for regulating blood sugar.

Dianne’s Personal note:

I started doing this with my leftover brown rice years ago and found it such a great alternative to oatmeal. (I still love oatmeal, but great for a change)

Substitutions:

Any nuts and seeds you like and you have on hand. I also really like dried cranberries instead of raisins..

Quinoa Vegetable Salad (this can be for lunch or dinner)

2 cups leftover cooked boneless, skinless chicken, cubed

1 cup cooked quinoa or 1/3 cup dried quinoa

1 medium apple, peeled and chopped

2 stalks celery, chopped

1 medium carrot, shredded

¼ cup walnuts

1/3-cup raisins

1 ½ tablespoons organic mayonnaise (w/ no preservatives or hydrogenated oils)

4 large lettuce leaves (for serving)

If dried, cook quinoa according to directions

Toss all ingredients together, and serve chilled over lettuce leaves.

Serves 4.

Nutritional Information:

284 calories~20.8 g protien~31g carbs~3.7g fiber~9.4 total fat

Quinoa is a high-energy grain and a complete protein. It contains more calcium than milk.

Substitutions:

You can substitute many different kinds of chopped fruits, nuts or raw vegetable. You can use cooked or canned salmon in place of chicken, or just completely leave meat out.

Dianne’s Personal Note:

I would add scallions, zucchini, avocado and I would prefer to leave out the mayo and add olive oil and lime juice. Just my personal preference.

I hope that you gained a little insight about how an Anti-Inflammation Diet can affect the aging process… Please leave a comment and let me know.

“This entry has been posted as part of Prevention Not Prescriptions Tuesday hosted by The Kathleen Show”  Please check it out here!

Well I think my days of Treadmills and Elliptical Machines are OVER!!!

I just got back from a new “exercise” class that I absolutely LOVED! It is called Zumba!

Zumba class was a absolute blast. The hour flew by and by the end of class a was soaked in sweat and had a HUGE smile on my face! It was just so much darn fun, it felt more like a dance party than a “workout” class.

What the heck is Zumba?

So for those of you who have not heard of Zumba, it is a Latin music and dance infused exercise routine. It is high energy and everyone in the class is having an awesome time.

I spoke to one of the “regulars” in the class  today who has been doing it for quite awhile, and she is completely hooked and said that our teacher today was one of the best in town, yay for me. There are several exercise clubs in town that offer Zumba and she informed me of all the good teachers to follow and which clubs they taught in and what times. I’m all set.

This is what the official Zumba website had to say: “The Zumba® program fuses hypnotic Latin rhythms and easy-to-follow moves to create a one-of-a-kind fitness program that will blow you away. Our goal is simple: We want you to want to work out, to love working out, to get hooked. Zumba® Fanatics achieve long-term benefits while experiencing an absolute blast in one exciting hour of calorie-burning, body-energizing, awe-inspiring movements meant to engage and captivate for life!”

Celebrity fitness trainer, “Beto” Perez, stumbled upon the concept of Latin-inspired dance-fitness in his native Cali, Colombia in the mid-‘90s. He first brought Zumba to the states in 1999 and his success has just swept the nation and the world.

I am so very glad to have found a new form of exercise and movement that I can incorporate into my life and look forward to. How about you, do you have any fun favorite ways to move and get physical? I would love to hear from you, so please leave your comments below. I am always looking for new ways to have fun exercising, thanks.

Here is a sample class that I found on You tube, but I think our class was having even more fun ! Enjoy!

Be Well and Live Well, Dianne

Just a couple of notes about walking:

Walking, which is one of my favorite things to do, really offers quite a wide variety of benefits and very little risk.  Trust me, not a big chance of getting shin splints, torn muscles or ligaments from walking.

• It’s easy, it’s inexpensive and it can basically be done anywhere!

• Did you know that it burns the same amount of calories per mile than running? Of course with running, you can get more miles in, in the same amount of time.

Here are some tips:

Walk briskly, but start slowly.

Just like with any new activity, you want to start slowly and build up over time. So only you can be the best judge as to what that means. 10 minutes is better than NO minutes. Do try to walk as briskly as you can. You will want to build to a rate of about 15-20 minute miles, (3-4miles/hour).

Bring a friend

Anytime I walk with a friend, the time flies by. It’s more fun, the time goes by more quickly and there is some accountability when you make a commitment with a friend.

Buy a pedometer.

This is a great way to track your steps. You can also keep a log of your walking progress to start seeing your improvements over time.

Oh the benefits.

In the short term, walking will help you burn some calories, improve your energy and give you clearer thinking. Over the long term, walking will help lower your blood pressure, help improve your cholesterol, lower your risk for osteoporosis and may even reduce the discomfort from arthritis.

So if you enjoy it, consider making walking part of your overall lifestyle habits.

Additional resource: Realage.com

Is your skin exceptionally dry this winter?  If you’re like me, it is.

As we age, our skin naturally loses moisture and becomes drier. Unfortunately, that becomes even worse in the winter. As the temperatures outside get cold and dry, the heat in your home gets cranked up;  combined, these things result in our skin getting robbed of moisture and feeling sucked dry.

What I want to do today is share with you ways to keep your skin replenished with moisture to minimize the effects of the cold winter months.

1. I know nothing feels as good as a long hot shower or bath when it’s cold outside.  I certainly enjoy them. However,  what’s happening during the hot shower or bath is the hot water is breaking down the natural oils on your skin leading to greater loss of moisture. It is recommended that you take a luke-warm shower or bath instead. If you can’t even begin to accept this idea, just make your hot shower of bath brief instead.
2. Speaking of showers and baths, directly after is the best time to moisturize as the pores are still slightly open and the skin is still damp, both of which will help to absorb your moisturizer.
3. As for moisturizers, now is the time to think oils!  As the seasons change so too should your moisturizer. Find a moisturizer that’s oil based rather than water based as the oil can create a protective barrier to help you retain moisture. Choose “non-clogging” oils such as avocado oil, almond oil and vitamin E oil. I have included a homemade moisturizer recipe below. Feel free to moisturize 2-3 times per day,  I do at least twice per day and occasionally more. You can probably also add one of these to your favorite moisturizer.
4. If you are used to exfoliating daily, slow it down. Exfoliating can help smooth out skin and get rid of dry flakes and patches, but it can also eliminate the natural oils on your face and body.  Try decreasing this practice to just once or twice per week at the most.
5. “Stop licking your lips…” I can’t tell you how many times I had to tell my poor daughter that the other day when we were out shopping.  When our lips are dry, there’s a natural tendency to want to lick them. This actually helps dry them out even more. A simple lip balm will help protect your lips from the cold dry air, apply often. My cousin Carole has always simply used Vaseline. She puts it in a small tub and carries it around with her everywhere; she swears by that stuff!
6. What about drinking water, does this help to hydrate your skin? Well that is actually a little debatable. It has been shown that those of us who already drink at least 8 glasses of water a day will probably not benefit much from drinking more water. Conversely, those who don’t drink enough water normally during the day may see some improvement in their skin when they start. So my advice is, if you’re drinking at least 8 glasses of water a day continue doing so and if you’re not start.
7. How about taking Omega 3 fish oils internally, will this help dry skin? Yup! There was a study reported in Allure magazine that showed patients who took fish oil pills saw significant results in their skin within a few short weeks. According to Dr. Andrew Weil, you can see marked improvement in skin, hair, and nails in just six weeks.
8. Lastly, I would recommend investing in a humidifier for your home. With your furnace cranked up in the winter, the humidity in your home is considerably diminished, again leading to moisture loss in your skin. A humidifier will help to increase the moisture in the air, which will help prevent your skin from drying out so much.

As promised, here is a simple recipe for homemade moisturizer:

Ingredients:

Almond oil, beeswax, essential oils, 3 Vitamin E capsules

Melt the Almond oil and beeswax over heat. (This should be a 2:1 ratio) stir well until beeswax melts and cools.  Add a few drops of essential oil of your choice, such as lavender or rose and the contents of the Vitamin E capsules; when cooled pour into a clean jar and store in a cool place.

Do you have any tips or tricks for keeping your skin from drying out in the winter? If so, please share in the comments section. You may also enter your email address in the space provided to continue to get valuable tips about your health and optimal aging!

Be Well,

Dianne

sources:

WebMD.com

Nutritionresearchcenter.org

Health.discovery.com

About.com