Sensei Talks

New “Salt Bill” Proposes Salt Ban in New York Restaurants

noreply@blogger.com (My Sensei) — Fri, 12 Mar 2010 14:00:00 +0000

In an effort to reduce consumption of salt and improve health, Assemblyman Felix Ortiz has proposed a bill to ban the use of salt in food preparation at restaurants in New York State. According to the bill “Customers will have the discretion to add salt to their own meal after it has been prepared.”

Ortiz is a big proponent of the menu labeling laws and believes that a ban on the use of salt in food preparation will give customers more control over the amount of salt they take in and give them the “option” to make healthier food choices.

I’m not going to argue the logic of this bill; especially considering the majority of sodium in the U.S. diet comes from restaurant, fast food and processed foods. But to the lawmakers I say “good luck!” I can only imagine the outrage of chefs and restaurant owners alike. I don’t believe for a second they will allow such a ban to be passed without putting up a good fight. And even if the bill were passed…the logistics of implementing such a ban and monitoring compliance seems like it would be a nightmare.

This is just another small chapter in an ongoing story about lawmakers proposing changes to improve the health of Americans. I believe the argument can go both ways. Eating out at restaurants used to be considered more of a special occasion, but in recent times eating out has become the norm. Having a high sodium meal on occasion isn’t that big of a concern for most people, but if you’re going out the eat all the time then the sodium can definitely add up. Should restaurants be required to take responsibility because Americans are consistently making poor food choices?

I can tell you one thing for sure…the debate will continue for a long time to come. In the meantime remember that the key here is moderation and education. Regardless of what restaurants are required to do, you always still have the choice and the responsibility at the end of the day.

What do you think?

- Lauren

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What’s In Your Fast Food?

noreply@blogger.com (My Sensei) — Thu, 11 Mar 2010 15:21:00 +0000

Earlier this week, I came across this Men’s Health article which talks about the “hidden” ingredients in some fast food favorites, like McDonald’s chicken nuggets, Filet-O-Fish sandwich and Wendy’s Frosty. As you know by now, I’m all about not cooking, so I hesitated when I saw the title, “What’s Really in Your Food?” Do I really want to know what chicken nuggets are made of? As they say, knowledge is power, so I decided to take a peek at what all is in those chicken nuggets. It turns out that aside from the chicken, they also contain “water, wheat starch, dextrose, safflower oil, and sodium phosphates” among other things. As for the Frosty, it is “mostly a barrage of thickening agents that includes guar gum, cellulose gum, and carrageenan”. Yum!

I have to say I was a bit disappointed by their “revelation”. Not to say that these extra ingredients make fast food any less appealing to some people, but are we really surprised? The fact of the matter is that it’s called fast food for a reason. This isn’t a homemade meal. You give your order to a speaker and 2 minutes later you have a bag of hot food in your hand. That sort of convenience definitely comes at a price!

Although the article only refers to fast food, the same thing applies to other processed items like frozen meals, canned soups, sauces and other prepackaged foods. These foods need to be able to sit on a shelf (or in a freezer) for extended periods of time and still come out of the box looking shiny and pretty. This doesn’t happen without a little food additive magic. I think this article is valid in the sense that it shows you the reality of convenience foods. They are bound to have long lists of ingredients, and some of them may make you cringe. So, what’s a girl (or guy) to do? Moderation, my friends! Prepare fresh meals as often as possible, and leave the fast food for those days when you wake up late or haven’t stocked the fridge. I can make very few things without a recipe, so if you’re like me, here are a few simple Sensei recipes that you can try out instead of hitting the drive-thru:

5 Minute Chile
Spicy Veggie Pasta
Crab Stuffed Avocado
Easy Garlic Dill Salmon

- Eunice

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Pringles Now Part of Massive FDA Recall

noreply@blogger.com (My Sensei) — Wed, 10 Mar 2010 18:44:00 +0000

The hydrolyzed vegetable protein (HVP) recall I told you about last week has now expanded to include certain flavors of Pringles potato crisps. Proctor & Gamble made the announcement Monday that Pringles Restaurant Cravers Cheeseburger and Family Faves Taco Night varieties were being voluntarily recalled because they both contain HVP manufactured by Basic Food Flavors Inc.

No other Pringles flavors or varieties are included in the recall and the company says there have been no reported illnesses. Consumers who have purchased the recalled products should discard the product and call Proctor & Gamble for a replacement coupon or refund at 1-877-876-7881.

According to a report released today by the FDA, Basic Food Flavors Inc (the company originally responsible for the recalled HVP) continued to ship products they knew were tainted with salmonella. The report states:

“After receiving the first private laboratory analytical results (Certificate of Analysis dated 1/21/2010) indicating the presence of Salmonella in your facility, you continued to distribute paste and powder products until 2/15/2010. Furthermore, from 1/21/2010 to 2/20/2010, you continued to manufacture HVP paste and powder products under the same processing conditions that did not minimize microbial contamination.”
The FDA has said that the risk of illness is low because most of the foods containing the HVP would be cooked after the ingredient was added, destroying salmonella. However, we encourage you to follow the updates on this recall and continue using safe food handling practices including proper washing, storage and cooking. Check out FoodSafety.gov or Fightbac.org for more information on safe food handling.

For a complete list of recalled items click here.

- Lauren

Will Taxes on Unhealthy Foods Lead to Weight Loss?

noreply@blogger.com (My Sensei) — Wed, 10 Mar 2010 14:05:00 +0000

This isn’t the first time people have entertained the idea of taxing unhealthy foods. The thought has always been that imposing a tax on foods that directly contribute to the obesity epidemic (such as soda or other sugar sweetened beverages) could discourage their intake and therefore improve the problem. I’ve always personally believed that people would still continue to buy the unhealthy foods regardless of the tax. However, a new study published in the Archives of Internal Medicine found that as the price of soda and pizza went up, their overall intake went down.

This 20 year study aimed to explore the associations between food price, dietary intake, overall calorie intake and weight. Over 5,000 participants from the Coronary Artery Risk Development in Young Adults (CARDIA) Study were included. Researchers found that a 10% increase in the price of soda and pizza was associated with a 7% and 12% decrease in the calories eaten from these foods respectively. They also discovered that a $1.00 increase in the price of soda was associated with a lower daily calorie intake, lower weight and improved insulin resistance and that a $1.00 increase in the price of both soda and pizza was associated with even greater changes in these measures.

According to an article published in Science Daily, “researchers estimate that an 18-percent tax on these foods would result in a decline of roughly 56 calories per person per day”. That adds up to five pounds at the end of the year. That might not seem like a lot, but we already know that even small amounts of weight loss improve overall health and decrease the risk of developing obesity-related diseases like diabetes and high blood pressure.

This is one of the first studies of its kind to really look at these relationships. I think it will be very interesting to follow new developments and to see how lawmakers use this information in the fight against obesity. They’ve tried it before with cigarettes and that didn’t seem to have much of an impact. Foodminds, a food and nutrition company out of Chicago, recently conducted a survey of 1045 adult shoppers and found that 65% of them were opposed to taxes on soft drinks and foods high in sugar and calories, but low in nutritional value.

I want to believe a tax could help, but I have to say I’m still pretty skeptical. Even if a tax was imposed, I think we need to stay focused on educating people from a young age on the importance of good nutrition and physical activity, parents need to lead by example and the government and food companies have to make healthy food desirable, affordable and readily available if we are ever really going to fix the problem.

Tell me what you think. Would an 18% tax on unhealthy items like soda make you buy them less? If healthy foods like fruits and vegetables were more “affordable” would you buy more of them?

- Lauren

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Red Wine Helps Women Maintain Their Weight

noreply@blogger.com (My Sensei) — Tue, 09 Mar 2010 14:00:00 +0000

This morning is a glorious morning indeed. For one thing the weather is almost back to normal in South Florida and I can wear Capri pants without a jacket. But most importantly, research has finally shown that drinking wine in moderation doesn’t make women gain weight over time. Dr. Lu Wang’s research team from Brigham and Women's Hospital in Boston looked at 19,220 women over 39 years of age who were within their normal BMI (body mass index) range (18.5 to 25) for a period of 13 years. They found that women who drink wine, especially red wine, on a regular basis gained the least amount of weight over time compared to non-drinkers.

During the 13 year study, 41.3 % of the women became overweight (BMI 25 to 30) including 3.8% who became obese (BMI above 30). Non-drinking women gained the most weight, but as the alcohol intake increased to one glass a day, the weight gain decreased. The good news for Mediterranean diet promoters is that women who drank red wine gained the least amount of weight. I cannot quote the exact details of the study yet but what I can do is share my experience with you.

As a promoter of the Mediterranean diet and someone who lives this lifestyle as much as I can, I drink wine on a daily basis and mostly red wine. But last spring I decided to stop drinking in an attempt to get ride of the 5 extra pounds I have been carrying for the past year. So I didn’t drink at all. I tried some non-alcoholic wines, which tasted the same as grape juice so I avoided them. I drank sparkling water with a few drops of Angostura bitters when I went out and that was fine. My eating habits remained the same and so did my habit of not exercising. During those three months I didn’t loose one pound! And all these years I convinced myself that if I didn’t drink I would be a twig. What a relief when I heard about this study.

Here is my take on this. It’s all about moderation. When we drink wine with our meals it’s all about the enjoyment. We eat slower, we sit at the table longer, we are more relaxed and we will slowly finish the wine without having the desire for a dessert. We compensate; if we have wine, we don’t have desserts. It’s the Mediterranean lifestyle where eating is a joy that we share with others. It’s not sitting at a bar after work pounding sweet martini concoctions and stopping at the drive thru afterwards. It’s about having a glass of wine after work followed by a nice dinner comprised of small portions of freshly prepared foods followed by a salad indicating the end of a satisfying meal. Drinking wine is a way of life. For other people it’s chocolate or others need some kind of fried food or their favorite “junk” or whatever treat.

So ladies, if you avoided wine just because of the 100-125 calories per glass it contains but you have a sweet treat or crackers and cheese when you get home; you may want to rethink it. Maybe the glass of wine (one) would give you much more guilt free enjoyment compared to whatever else you were using to unwind.

Cheers! Or as we say in French, Santé, which means to your health. Maybe they knew it all along?

Peace and Love,

- Josée

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Eat Clean to Get Healthy & Lean

noreply@blogger.com (My Sensei) — Mon, 08 Mar 2010 14:05:00 +0000

My clients are always looking for the right diet to help them get healthy and fit. Many of them are willing to try fad diets, low calorie diets or whatever else they read about. Often times I just recommend eating clean. Many people haven’t heard the term clean eating, but once I explain it, it makes perfect sense.

Clean eating isn’t just for people who are already fit or exercise regularly. Everyone can benefit from it. It can help you lose and maintain weight and look and feel great. Of course, changing your diet is one of the biggest obstacles in improving your health but clean eating is easy and can quickly become a habit. It can be hard to give up some of your favorite foods, but you might find you feel and look better without them.

So, what is Clean Eating? Simply put, it is the practice of eating whole, natural foods such as fruits, vegetables, lean proteins and complex carbohydrates. The plan eliminates the most popular foods in the U.S. diet including: processed snacks, high sugar snacks, foods with hydrogenated fats, foods with preservatives, and any other foods with man made ingredients. Many people unknowingly have an addiction to sugar, flour or fast food. When they stop eating it, they may experience cravings. Therefore, starting to eat clean can be difficult. It does take some dedication since it may be difficult at first. Here are the basic steps to Clean Eating:

Eliminate refined sugar. Many snacks, processed foods and fast food items have refined sugar.
Include a variety of fresh fruit and vegetables.
Cook your own meals.
Eat 5-6 times per day.
Drink water throughout the day.
Include a complex carbohydrate at meals.
Maintain healthy portions.
Limit saturated fats and trans fats.
Eliminate processed foods.
Eat fresh lean protein.
Limit or avoid alcohol.

If the steps sound familiar to you, that’s great. You might already be thinking about eating clean. Basically you should be trying to eat healthy foods in their most natural state. Of course everyone wants to eat cake on their birthday or have a cocktail at a party, so I recommend eating clean 80% of the time. If you can start eating clean or cleaner, you will most likely see some changes. You may lose weight, feel more energetic and look younger and brighter. If you exercise, eating clean can really help you get the most out of your workouts and increase your fitness. You can get more information on clean eating by checking out Clean Eating Magazine or reading some of the previously written Sensei healthy eating or diet blogs. Give clean eating a try and see how it improves your health and wellness.

- Lauren

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HVP Flavor Enhancer Sparks Massive FDA Recalls

noreply@blogger.com (My Sensei) — Fri, 05 Mar 2010 17:03:00 +0000

If any of you are like me, you may be starting to develop some serious concerns about the safety of our food system. It seems every time you turn around the FDA is announcing yet another food recall.

The latest massive recall involves HVP or hydrolyzed vegetable protein. HVP is used as a flavor enhancer in many processed foods including soups, sauces hot dogs, seasoned snack foods, dips and dressings. According to Jenny Scott, senior adviser to the director at the Office of Food Safety at the Food and Drug Administration's Center for Food Safety and Applied Nutrition, the recalled HPV is “likely to be in thousands of food products”.

The original recall was sparked when investigators for the FDA discovered the presence of Salmonella Tennessee on processing equipment at a company called Basic Food Flavors Inc out of Las Vegas, Nevada. Basic Food Flavors Inc manufactures HVP. Apparently there have not been any reported illnesses, but the FDA is taking precautionary measures to prevent outbreaks like we’ve experienced in the past.

The FDA has said that risk of illness is low because most of the foods containing the HVP would be cooked after the ingredient was added, destroying salmonella. However, we encourage you to follow the updates on this recall and continue using safe food handling practices including proper washing, storage and cooking. Check out FoodSafety.gov or Fightbac.org for more information on safe food handling.

For a complete list of product recalls click here.

Just one more reason to avoid processed, packaged items and to eat whole foods instead!

- Lauren

Eat More Fiber to Boost Your Immune System

noreply@blogger.com (My Sensei) — Fri, 05 Mar 2010 14:04:00 +0000

Although we are nearing the end of the “typical” cold and flu season, most of the country, including us poor folks here in South Florida, continue to experience less than desirable weather. A handful of my friends are recovering from a nasty head cold and if I had to put money on it, I’d guess that people are going to continue to get sick even though we are now into March.

For that reason I wanted to share the results of a new study out of the University of Illinois. Researchers are claiming that soluble fiber, found in foods like oatmeal, citrus fruits and beans, helps to reduce inflammation associated with obesity-related diseases (diabetes, heart disease, etc.) and strengthen the immune system. According to Gregory Freund, a professor in the University of Illinois’s College of Medicine, “soluble fiber changes the personality of immune cells – they go from being pro-inflammatory, angry cells to anti-inflammatory, healing cells that help us recover faster from infection”.

The study gave two groups of mice identical low-fat diets except that one contained soluble fiber and the other contained insoluble fiber. After six weeks on the diet researchers induced illness in the animals by giving them a substance that caused their bodies to mimic a bacterial infection and mice in the soluble fiber group got noticeably less sick and recovered sooner. Wow! The study is set to be published in the May 2010 issue of Brain, Behavior and Immunity and will also be available online.

Of course more research needs to be done to see if the same thing will happen in human subjects. However, we already know fiber (soluble and insoluble) is good for us…so if eating more of it helps boost our immune system then that’s just a bonus.

More on Soluble Fiber

Soluble fiber is found exclusively in plant foods including fruits, vegetables, whole grains, nuts, seeds, beans and legumes. The best sources of soluble fiber are citrus fruits like oranges and grapefruits, prunes (dried plums), pears, apples, beans and lentils, Brussels sprouts, broccoli, oatmeal, barley and flaxseeds. In addition to potentially boosting your immune system, soluble fiber can also help lower cholesterol, keep off unwanted pounds by promoting a sense of fullness and help control blood sugar.

Tips to Increase Your Intake

Try oatmeal with chopped apples (leave the skin on) and cinnamon.
Mix some ground flaxseeds into yogurt, cottage cheese or a smoothie.
Throw some beans on your salad, make a bean burrito or try a lentil or bean soup.
Try orange or grapefruit slices in your salad, mix them with cottage cheese or enjoy alone as a snack.
Have broccoli in an omelet, stir-fry or pasta or enjoy raw as a snack dipped in hummus or low-fat dressing.

Experts suggest aiming for 30 to 35 grams of total fiber a day (soluble + insoluble).

- Lauren

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Are You Buying Used Underwear?

noreply@blogger.com (My Sensei) — Thu, 04 Mar 2010 14:01:00 +0000

I apologize in advance for the subject matter of this post and the grossing out that will inevitably ensue. You have been warned!

A few of the morning shows have been reporting stories about previously worn clothing ending up on store shelves. Not such a big deal, right? I know I return clothes every now and then. Sometimes that dress I thought I looked like Kim Kardashian in at the store doesn’t look quite the same at home. It happens. But when we’re talking about returning used underwear, that’s where I draw the line. Yes, that’s right. Underwear, worn by other people, gets returned and goes back on the shelves in a matter of minutes. Then you buy and wear them. Gross!

The Today Show and Good Morning America sent out undercover shoppers who returned underwear they’d bought after removing the tags. Hidden cameras revealed that the employees returned the items to the store shelves without any questions. Say what? Aside from the sheer nastiness of this whole thing, there are also health implications to think about. The Today Show’s microbiologist, Peter Kmeick, explains, “Fecal material would be the most concerning substances. You could have bacteria, viruses, fungi. These are things that one person would be able to transfer to another inadvertently through the garment.” Lovely, isn’t it?

I’m seriously considering making my own underwear, you guys. I picked up some sewing skills in Home Ec, so I think I can do it. If you’d rather not fashion your own undies, I highly suggest you wash them (and all of the clothes you buy) before you wear them. And for those of you who are returning used underwear, please stop. If I want your fungi and viruses, I will ask for them, thanks.

- Eunice

Dancing with the Stars

noreply@blogger.com (My Sensei) — Wed, 03 Mar 2010 14:39:00 +0000

On Monday night the new line-up for the upcoming season of Dancing with the Stars was announced. Some names that caught my attention included Pamela Anderson, Olympic gold medal winning figure skater Evan Lysacek, Shannon Doherty (better know as Brenda from 90210), Jake Pavelka from the most recent season of The Bachelor and the famous mom of eight, Kate Gosselin.

As the contestants were revealed I couldn’t help but wonder who out of the group was going to be the next big weight loss success story. Every season participants gush over how much weight they’ve lost and how they’re in the “best shape of their lives” after participating in the show. Last season it was Kelly Osbourne and before that Marie Osmond. What are their secrets you might ask? Pressure to look good in those skimpy costumes? Extreme dieting with celebrity trainers and nutritionists to shed the pounds?

I hate to break the news folks, but the answer is simple…it’s the dancing! Even if most of these celebs didn’t change a thing about their diet they would still see improvements in their body and fitness level due the hours upon hours of dancing in rehearsal.

Dancing is arguably one of the best methods of exercise for weight loss. By combining movement in all the major muscle groups, dancing provides significant cardiovascular benefits and burns tons of calories. The position of your body when doing dance moves, including: holding your head up, shoulders back, ribcage in, etc., all dramatically alter your own perception of your body and the way others perceive you. With regular dancing you can see changes in your body composition (think long, lean muscles) and improvements in your body image, confidence and appearance.

Even if you’re not into the whole ballroom thing, dancing can still be a great way to burn calories and relieve stress because it’s one of those activities you can do just about anywhere. In the family room, at the office (just be sure to close the door first) or anywhere else you have some good tunes and a little space to move. Whenever Josee and I need a little energy boost we just crank up Love Generation and let loose in our office for a few minutes.

So next time you get bored with your workout routine or are just looking for something fun and different, think about signing up for a dance class (ballroom, ballet, hip-hop). You can also try a class at the gym like Zumba, buy a DVD online or check out what your cable offers ‘On Demand’. These days the choices are endless. Be sure to let me know how it goes!

- Lauren

Who do you think the next Dancing with the Stars weight loss success story will be? Stay tuned…the season premier is March 22nd.

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Making the Right Choice

noreply@blogger.com (My Sensei) — Tue, 02 Mar 2010 16:01:00 +0000

I have to admit that I am not a big fan of chain restaurants. I prefer finding unique restaurants with interesting menus and new dishes to try. But when a group of friends decided on Carrabba’s, I went along as I know they have great bread, it’s affordable and the portions are reasonable. But now they have two sizes available for a lot of their dishes; small and regular. We still don’t know how many calories they contain because Carrabba’s doesn’t provide nutrition information on their website or upon request. But now people who are trying to eat smaller portions have an option, rather than planning to take half home only to realize that there is only a quarter left on the plate. Sound familiar?

The moral of the story is that we have the option of selecting healthier food items when food shopping or eating out and that really boils down to ‘discipline’. Discipline can be described as picking strawberries without eating any. It’s pretty much the same idea when trying to eat better to reduce excess weight. There will always be choices to make and that’s what most people need to work on. That’s why following a strict diet for a couple of weeks won’t keep the weight off for a long time; because people don’t learn how to make the right choices when there are a lot of choices to chose from. Same thing goes for diets that provide food in a box where you don’t have to think about what to eat, food shopping or cooking. No wonder people gain their weight back; they continue eating brownies and fettuccine Alfredo. These are not things you want to eat on a regular basis to maintain a healthy weight.

Another thing that bothers me is radio advertisements for gastric bypass and lap band surgery. They advertise it like a Jiffy lube! People get upset that they have to meet with a dietitian and follow a healthy diet before the procedure. Bottom line is: if you can’t follow a diet before the procedure, chances are people will regain their weight back after all their hard work. It’s all about making the right choice for the right reason. There are no easy ways to maintain a healthy weight. It requires consistent work with consistent reflecting results; plain and simple, no gimmicks and no short cuts. So keep your eye on the ball, learn about what your body needs to function properly (Sensei is a good option right there) and stay away from the stuff that brought you into the situation you’re not happy to be in the first place.

Peace and Love,

- Josée

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Is Kirstie Alley the Latest Celebrity Nutrition ‘Expert’

noreply@blogger.com (My Sensei) — Mon, 01 Mar 2010 14:41:00 +0000

As a health professional, it makes me more than a little crazy when celebrities who have some sort of success in getting healthy or losing weight, even fleeting, thinks they’re an expert? It makes me even crazier when they start selling products that promote them as if they were ‘an expert’.

Kirstie Alley’s weight battles are legendary. She became a weight loss role model for many struggling women when she successfully lost 75 pounds as a Jenny Craig spokesperson. She even appeared in a bikini on Oprah showing off her new body. Sadly for her she wasn’t able to maintain the weight loss, gaining back even more weight than she’d lost. One of the clips for her new show Kirstie Alley’s Big Life shows her on the scale. Her weight is well over 200 pounds.

Since her breakup with Jennie Craig, Kirstie has been saying she wants to create her own program. Apparently losing that much weight gave her the expertise that she needed to do so. Well, wait no more, on Thursday Kirstie released her long promised program, Organic Liaison.

Members (yes, there’s a membership fee) are expected to take a variety of ‘certified organic’ supplements ($139/month) that she helped design. These containing various mixtures of vitamins, minerals, amino acids, fiber and the like with the claims that they will help you decrease cravings, relax you, help you sleep and clean your colon. The cost averages $5/day. That’s over $1800 per year!

What they don’t tell you is that you could get these same supplements for much less elsewhere. Even more, if you’re getting enough of the nutrients in your diet, then they aren’t going to do a thing for you. Just because B vitamins are involved in energy metabolism in the body doesn’t mean taking more gives you more energy. Our bodies just don’t work like that.

To their credit, the site states that there is support for members that include a meal planner, journal and recipe database. The plan is said to be calorie controlled and there’s a locator network to help you find local organic foods. You can also buddy up with a support partner and get assistance from a ‘health advisor’. How much and what type of help wasn’t fully clear.

Many will turn over their hard earned cash for this program simply because there is a famous name attached to it. I find it ironic that Kirstie has yet to win her battle with her weight. So how can she possibly be endorsing her own program unless she can do that?

Call me crazy, but I think that dollars and cents have taken precedence over common sense.

Remember, nothing replaces exercise and a sensible diet for weight loss. There are no magic pills or potions. Look for a plan you can live with that’s balanced and healthy and if you need help try a program like Sensei or a visit or two with a Registered Dietitian. You’ll save money and be much healthier for it.

- Renee

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High Fat Diets Raise Stroke Risk in Women

noreply@blogger.com (My Sensei) — Fri, 26 Feb 2010 14:52:00 +0000

As women we tend to worry about vanity first and health later. This may not be true for all, but I would venture to guess it’s true for most. According to data presented at the American Stroke Association's International Stroke Conference last week post-menopausal women have another reason to avoid those cookies and fries, besides worrying about them ending up on their “backside”.

Data was analyzed on over 87,000 women between the ages of 50 and 79 who were involved in the Women’s Health Initiative. Post-menopausal women face a higher stroke risk than men of the same age, so researchers wanted to see how fat intake further impacted their risk. We already know that high fat diets are bad for our heart and our waistline, but this study looked at the relationship between fat intake and ischemic stroke risk. Ischemic stroke(the most common kind) occurs when there is a blockage in one of the small blood vessels leading to the brain.

Results showed that women who ate the most fat, especially trans fat, were at a significantly higher risk for ischemic stroke compared to women who ate the least amount. This held true even after taking into account other factors such as weight, race, exercise and alcohol use. Researchers involved in the study feel these findings support the American Heart Associations recommendations to limit fat intake to less than 25 to 35 percent of total calories and trans fat to less than 1 percent.

Trans fat is found predominately in processed baked goods like cookies, pastries and crackers and fried foods like fries and doughnuts. Eating mostly whole foods that are minimally processed like fruits, vegetables and whole grains and limiting intake of fast food and fried foods will significantly decrease the amount of trans fat in your diet and therefore decrease your stroke risk. Healthy sources of fat include nuts, seeds, fish, vegetable oil and avocado. Be sure to include these foods in your diet, but remember to watch your portion size because these foods are high in calories.

So next time you’re worried about bathing suit season or fitting into your skinny jeans, take a minute to think about being motivated by the good you’re doing for your health by choosing the right foods. You’ll be so glad you did!

- Lauren

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Fast food menus with labels?

noreply@blogger.com (My Sensei) — Thu, 25 Feb 2010 14:29:00 +0000

I will gladly admit that my family does make the occasional trip to a fast food restaurant. Although it may seem strange for a dietitian to say, I think it’s important that young children understand the concept of fast food. I don’t want my kids to think of McDonald’s as some fantasy land that they were kept away from throughout childhood. That just makes fast food seem even that more interesting. Instead, I take them there or to a similar place about once a month. However, I do have an advantage. Being a dietitian, I can order for my children and make an educated and informed decision. Since fast food in America is not going away, I think it is imperative that parents educate themselves on the calories, fat, sodium, etc. in these foods.

Childhood overweight and obesity has increased over the past three decades right along with fast food intake. I am not blaming fast food alone for childhood obesity but it isn’t helping. The best thing we can do is to know what is going into our children’s mouths when we order a Happy Meal or a Children’s Meal at a fast food restaurant.

In a new study published online in Pediatrics the amount of calories selected by parents for their child's hypothetical meal at McDonald's restaurants were reduced by an average of 102 calories when the menus clearly showed the calories for each item. This is the first study to show that menus with nutritional information on them may lead to reduced calorie intake, according to the authors. The study found a 20% reduction in calories in each child’s meal. Even that modest calorie reduction can make a difference in childhood overweight and obesity. If a child eats fast food once a week, the calories will add up quickly. Over the course of a year a child may avoid a 10 to 15 pound weight gain by reducing calorie intake by 20% at each fast food meal.

The authors of the study feel it shows that parents do want to make healthy choices for their children. Parents may just need a little help. Menus with labels could help parents feel like they are a little more in control. Most parents know that fast food isn’t the best choice to begin with so giving them the information to make the best choice in fast food restaurants is a great idea.

Next time you go to a fast food restaurant, request a copy of the nutritional information. Many restaurants will have this information available even though it is not visible. Look it over before you order. Currently, many states are considering making it a requirement to list calorie and other nutrition information on menus. You can also go online before you go. Most fast food restaurants make their nutrition information available on their website.

While recently discussing her anti-obesity campaign called Let’s Move, Michelle Obama stated that nearly one-third of American children are now overweight or obese. She also mentioned that obesity could now be an even greater threat to American’s health then smoking. I am glad she is paying attention to the problem of childhood overweight and obesity and I hope she will include fast food labeling in her overall plan to help this increasing problem. It would be a great accomplishment if she could get the large chain fast food restaurants to start labeling their menus and start helping to fix this growing problem in America.

- Jennifer

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Healthy Recipe - Curried Pumpkin Soup

noreply@blogger.com (My Sensei) — Wed, 24 Feb 2010 14:31:00 +0000

Try this easy and delicious recipe to incorporate more health promoting turmeric into your diet.

Curried Pumpkin Soup
Serves 4

1 Tbsp olive or canola oil
1 small onion, diced
2 garlic cloves, crushed
8 oz button mushrooms, sliced
2 Tbsp white flour
1 Tbsp yellow curry powder – to taste
1 tsp turmeric
2 cups vegetable or chicken broth
1 – 14 oz canned pumpkin
1 cup milk or low fat coconut milk
Salt and pepper to taste

Optional:
Nutmeg
Chili powder
1 Tbsp honey

In a medium size sauce pan over medium heat, sauté onions, garlic and mushrooms for about 10 minutes or until soft. Add flour and curry powder while stirring and cook for 1 minute. Slowly add broth while whisking to avoid any lumps. Add pumpkin and seasonings.

Add milk before serving just to heat it through.

If you prefer a more homogeneous and creamy texture, you can purée the soup using a hand held blender, regular blender or food processor.

It tastes wonderful and it’s good for you!

Bon appétit

Peace and love,

- Josée

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Spices That Fight Cancer

noreply@blogger.com (My Sensei) — Tue, 23 Feb 2010 14:18:00 +0000

Almost all of us have been effected by cancer in some way. You may be a survivor, have a survivor in your family or may have even lost someone to cancer. Cancer does not discriminate. Anyone can be diagnosed with cancer. Of course there are things you can do to lower your risk of getting cancer such as exercising and not smoking but did you know that something as simple as adding spices to your diet may help prevent cancer? It’s true, research has found that some spices are powerful cancer fighters. Read on to see if any of your favorites are cancer fighters.

Ginger. I love the smell and flavor of ginger. Ginger has been used for nausea for many years. My mom always made ginger tea when she was not feeling well. Ginger has also been found to have great anti-inflammatory properties and may be able to help tumors from spreading. There is research currently being done on ginger and ovarian cancer. Try some ginger tea, ginger cookies, gingerbread or even add ground ginger to your soups or stews.
Cinnamon. Cinnamon contains polyphenols which may help reduce cancer risk by protecting healthy cells. It inhibits the growth of anatoxin which is a cancer causing substance. Use some cinnamon in your baked goods, on your fruits and vegetables and even in your tea or hot cocoa.
Rosemary. Rosemary may help increase the activity of detoxification enzymes. In some research, rosemary has been found to inhibit the development of skin and breast tumors in animals. More research is needed to see if the results will translate to humans. You can use rosemary in sauces, soups and casseroles or you can even add a teaspoon to hot water for a nice tea.
Turmeric. Turmeric is a bright yellow spice with a peppery taste. Turmeric is believed to have anti inflammatory properties. It is thought to help fight cancers such as bowel and colon cancer where inflammation enzymes are very high. You can use turmeric in salad dressings, on rice or mashed potatoes, or over vegetables for a super antioxidant effect.
Garlic. Garlic has become a popular spice as well as a supplement recently. That is because of its role in overall health. It has recently been found that garlic can help the fight against cancer. Garlic contains allicin which is a phytochemical that can stimulate the production of enzymes that fight cancer. Garlic is so easy to add to your diet. You can add it to your soups, casseroles, sauces, or vegetables. You can really add it to anything you like.

So, there are some really great cancer fighting spices. Give them a try. Just spicing up your life a little may help prevent cancer.

- Jennifer

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Work Out Like an Olympian

noreply@blogger.com (My Sensei) — Mon, 22 Feb 2010 14:21:00 +0000

I love watching the Olympics. It always makes me think that anything is possible. I have the greatest respect for the athletes who dedicate their lives to training for their big day. I have to admit that it makes me want to step up my own workout. Of course, most of us will never be Olympic athletes but that doesn’t mean we can’t try to train like an Olympian. Why not use their experience and dedication to motivate us to take our workout to the next level.

Ok, I am not recommending that you run 15 miles or put in 6 hours of skiing each day but I am suggesting you take some of these tips from Olympians and incorporate them into your workout.

Stick to your schedule. Olympic athletes follow a strict schedule for their training. For example, speed skater Apollo Ohno reported that he trains for two hours four times per day. You don’t need to go that far, but create a schedule and stick to it. Don’t make up excuses and reasons to skip your workout. Don’t let anything get in the way of your schedule.
Have a goal. The Olympics may not be your goal but pick a goal that is attainable for you. Choose a goal that is important for you to achieve. Perhaps you want to run a ½ marathon or full marathon or possibly compete in a fitness competition or even just fit in your old jeans! Just make sure you have a goal. Once you reach it, create another goal.
Vary your workout. Olympic skiers don’t just ski all day. You need to incorporate a variety of different workouts. Always incorporate cardiovascular exercise and resistance training (weight training), but try to include some other workouts such as Pilates, yoga or dance. Varying your workout will help you avoid burnout and injury.
Get help. Olympic athletes get help to achieve their goals. They use trainers, nutritionists, motivational speakers, etc. A friend of mine actually works with a few Olympians doing Pilates. You probably won’t be able to afford all of these people on your team so choose who you need the most and use them. If you need guidance with your training, hire a personal trainer. Even a few sessions with a trainer will get you closer to your goal.
Eat right. If you can’t afford a dietitian to help you eat right, buy some books or check out some of our blogs on healthy eating. Read a lot and use the advice that fits your lifestyle and will help you achieve your goals. Yes, Olympians “cheat” on their healthy diet. You can include all foods in your diet but learn how to eat healthy most days and then squeeze in your treats on occasion.
Get a workout buddy. Many Olympians train with other Olympians! It keeps them motivated. It will make it easier to go to the 6:00 am Pilates class if you know someone is counting on you being there. A partner can also help keep you motivated and challenged.
Get some tunes! Remember seeing Michael Phelps with his iPod on before every race? Music can really motivate you to push yourself. Download your favorite workout music from iTunes or a fitness music website.
Rest. Even the most dedicated Olympians rest. Take at least one day off each week. Let your body rest and recover. If you are starting to feel some burn out, take a few days off. Don’t worry, you won’t have to start back at the beginning if you take a few days off but you will start back rejuvenated.

Whether you are training for a marathon, golfing tournament or a hiking vacation with your kids, train like an Olympian and you will get there faster. When you reach your goal, you’ll be glad you worked so hard.

- Jennifer

Click here for other fitness related articles.

Too Fat To Fly

noreply@blogger.com (My Sensei) — Fri, 19 Feb 2010 14:09:00 +0000

We’ve all heard the story by now. Kevin Smith the overweight movie producer gets kicked off of a Southwest Airlines flight for being “too fat to fly”. We’ve heard Kevin’s side of the story, Southwest Airlines’ side and the opinion of every other person in the universe. So, I know you guys are anxious to hear what I think, right?!

Bottom line, there has to be a better way to deal with overweight and obese customers, other than to wait until they are on the plane getting ready to buckle in. That’s just tacky. According to Kevin Smith, he was able to put his armrests down and still be comfortable in his seat, which is the definitive gauge for a “Customer of Size”, per Southwest Airlines policies. At least one of their employees thought that he was a “Customer of Size” who required two seats, and asked him to leave the aircraft. After he was already seated. Harsh.

Southwest Airlines acknowledges that this wasn’t the best way to deal with the situation, but they do stand by their policy. The reality is that obesity is a growing problem in this country and the number of people who are “Customers of Size” will continue to increase. Is it fair that they have to pay for two tickets every time they want to take a vacation? Not really. Is it fair for me to be squished in my seat because the person next to me has their arm all up in my space? No, but let’s face it, those seats are small to begin with! I think the best solution would be for airlines to make the seats in one of the rows larger to accommodate larger passengers. They can charge a little more for those seats, and everyone can be seated comfortably.

That’s just my humble opinion. There are going to be people on both sides of this issue for a long, long time. What side are you on?

- Eunice

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Turmeric for Weight Loss

noreply@blogger.com (My Sensei) — Thu, 18 Feb 2010 15:17:00 +0000

My spice of choice is back in the news and again, adding to its numerous beneficial health effects. In fact, its benefits come from curcumin, the active component in turmeric.

I previously wrote about curcumin’s anti-inflammatory properties, its ability to slow the spread of cancer, its ability to slow the oxidative process involved in Alzheimer’s disease and also its ability to reduce size of a hemorrhagic stroke. This time curcumin may suppress fat tissue growth. In a similar way as cancer grows its own blood vessels, so does fat. In order to grow, fat tissue and tumors need a blood supply so they build their own. It seems very simple and logic.

The research involved feeding two groups of mice a high fat diet containing the same amount of food for 12 weeks. One group received curcumin and the other didn’t. At the end of the study the group who received curcumin didn’t gain as much weight as the non-supplemented group. “Curcumin appeared to be responsible for total lower body fat in the group that received supplementation,” said Meydani, who is also a professor at the Friedman School of Nutrition Science and Policy at Tufts. “In those mice, we observed a suppression of microvessel density in fat tissue, a sign of less blood vessel growth and thus less expansion of fat. We also found lower blood cholesterol levels and fat in the liver of those mice. In general, angiogenesis and an accumulation of lipids in fat cells contribute to fat tissue growth.”

As always, researchers don’t know if they can expect similar results in humans and more work needs to be done to explore this relationship. But what I know for sure is that I will continue to add turmeric to everything I eat because it’s good for me. But like we always say, more doesn’t always mean its better. So, I will not take capsules or supplements but simply include turmeric in my daily diet. I add turmeric to soups, rice, noodles, beans, salad dressing, when I cook fish, chicken and even more when I make curries and lentils. Please check out my wonderful chicken curry salad. Once you try it it’s hard to eat plain chicken salad again.

Peace and love,

- Josée

For more information on turmeric click here and here.

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Healthy Recipe – Warm and Spicy Kale Salad

noreply@blogger.com (My Sensei) — Wed, 17 Feb 2010 15:34:00 +0000

A good friend of mine recently joined a co-op where she picks up a box of locally grown seasonal produce twice a month. She has a hard time eating it all herself so every few weeks I get a text from her telling me to check my front porch because the “veggie fairy” was in my neighborhood. Beth, I mean the veggie fairy, has brought me all sorts of goodies from melon to garlic to squash, and all of it is organic and delicious. I love it because I get a chance to try things I’ve never tried before. This was the case when she dropped off a bunch of kale along with some shallots, pears and sweet bell peppers. I had never eaten kale before and was excited to try it!

Kale is a green leafy vegetable that is part of cruciferous family like cabbage and Brussels sprouts. Kale is packed with disease fighting nutrients. It’s an excellent source of vitamin A, vitamin C and manganese, low in calories and high in fiber. Kale is also a good source of calcium and iron and has been recognized for its health promoting sulfur-containing phytonutrients.

Since it has been cold here in South Florida I decided to make a warm kale salad. I paired it with broiled salmon and roasted vegetable couscous for a super healthy dinner.

Warm and Spicy Kale Salad
Serves 3-4

1 large bunch kale, thinly sliced
¼ cup extra-virgin olive oil
2-3 garlic cloves, minced
1 shallot or small red onion, thinly sliced
3 Tbsp red wine vinegar
1 Poblano pepper, seeded and chopped, or chili paste/chili powder/cayenne pepper to taste (optional)
Juice from ½ a lemon or 2 tsp lemon juice
Salt & pepper to taste

Wash kale, remove stems, thinly slice and set aside in a serving bowl at room temperature.

Heat oil in a non-stick skillet over medium heat. Sauté shallots and garlic until soft (about 5 minutes). Add vinegar and pepper (optional) and cook for another 2-3 minutes over low heat. Pour warm dressing over kale, squeeze lemon juice and season to taste with salt and pepper. Toss well and serve immediately.

Adding the lemon juice will enhance the flavor of the dish and improve iron absorption.

Option: Crumble bits of goat cheese or a few pieces of bacon over top of the salad.

Enjoy!

- Lauren

For more information on kale click here and here.

Do You Need a Pick Me Up?

noreply@blogger.com (The Sensei Team) — Tue, 16 Feb 2010 15:59:00 +0000

I’m sure you know the feeling. It’s cold and dreary outside. It took you an extra 10 minutes to get out of bed this morning and now you are half way through you work day and starting to feel a little tired. You might start losing your concentration and focus. Someone might ask you a question and you respond with the wrong answer. You might read the same report 3 times. You need a pick me up. You need to stop for a minute and re-energize. It happens to everyone and with all the snow and cold weather the United States has been having, it is probably happening even more. For some reason the cold, dreary days can suck the energy right out of you.

Never fear, there are some really easy ways to re-energize right at your desk, kiosk, cash register or wherever you might be working.
First try to figure out what is making you tired. Try to avoid just drinking some coffee or soda for a caffeine buzz or worse yet, taking an “energy” pill. These quick fixes will only leave you feeling energized in the short term and then sluggish again a while later. Try one of these natural approaches to re-energizing and get back to being productive.

If you skipped lunch or if you ate “junk food” for lunch you may be experiencing low blood sugar. Grab a snack that consists of carbohydrates and protein such as peanut butter and crackers or an apple and some nuts. If you only have vending machines nearby, try some pretzels and a yogurt or milk.
If it’s not too cold, step outside and get some fresh air. A little chill will feel good so get out there. The sunlight and oxygen can rejuvenate you.
Talk to someone face to face. Many of us spend all day on a computer or phone. Get up and find someone to interact with for a few minutes. Being social may help you re-energize.
Stand up and stretch. Wherever you are, you can stretch. Just stand up and lift your arms overheard as far as you can. Then bend from your hips and try to get your arms to the floor while rounding your back. Do this a few times.
Do some jumping jacks. They are the old fashioned exercise that still works. You don’t need much space. Just step away from your desk and do 20 jacks, rest for 20 seconds and then do 20 more. This will get the blood flowing and your heart rate elevated a little.
Give yourself a massage. Just massage your own shoulders, neck and head. This can relax you but can also leave you feeling rejuvenated.
Just Breathe. Some deep breathing may be just what you need. Take in all the air that you can and then blow all of your air out. Really fill up your lungs. This will get oxygen flowing into your body and might perk you up.
Laugh. Bring something to work that makes you laugh. Bring the comics, a joke book or a funny picture. Anything that will make you laugh will work. Just taking your mind off of work and getting a good laugh can make you feel energized.
Drink up! Step away from your desk or cash register and get a nice glass of cold water. Dehydration can leave you feeling tired and irritable. An 8 oz glass of water can help you feel more alert and energized.
If you have enough space, bring a stability ball (or fitness ball) to work and bounce on it for a few minutes to energize yourself. It’s fun and will help you get some energy back.

These are just a few suggestions on how to re-energize at work. We all spend a lot of time there so we might as well feel good while we are there. Try one of these pick me ups next time you are feeling sluggish. Hopefully one will work for you. If not, experiment and find your own perfect pick me up.

- Jennifer

Flatbread Breakfast Sandwich Falls Flat

noreply@blogger.com (My Sensei) — Mon, 15 Feb 2010 14:25:00 +0000

I’m all about making life easier and convenience foods can often do that. From canned beans to frozen meals, these items save precious time and can help you eat better (depending on what you choose).

I’m always on the lookout for new products to try. If they’re reasonably priced, then that’s a bonus. So when I recently saw a new Michelina’s Lean Gourmet Breakfast Flat, I was intrigued. In my opinion, Lean Gourmet isn’t necessarily the best tasting of the frozen meals. But several can stand up to their competitors in taste and the up side is that they are relatively inexpensive. That’s a plus for anyone on a tight budget.

This new breakfast sandwich comes with ‘scrambled eggs, bell peppers & onions, with reduced fat cheddar cheese on a tender flatbread crust’. Sounds yummy, right? Keep reading.

I followed the directions for preparation in the microwave. Whey you open the box you are instructed to fold over the flatbread and eat it like a sandwich. Unfortunately part of mine was stuck to the bottom of the box which caused the bread to tear and some of the contents to ooze out into the box. Undiscouraged I grabbed a fork and sat down for my breakfast. The flatbread was disappointingly tough, but the biggest disappointment was the taste of the filling. There were very few pieces of egg and the majority of the filling seemed to be the ‘reduced fat cheddar cheese’. The cheese tasted to me like an imitation cheese sauce. This seems to be a common problem in frozen breakfast items. For me that spoiled the dish and I was only able to take a couple bites.

It seems that more and more manufacturers are venturing into the frozen sandwich-panini-flatbread space (especially breakfast) and each year the products improve. This one has a way to go and I have to give it two thumbs down. I couldn’t find this particular item on they company website, does this mean they’ve already given up on it too?

- Renee

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Bollywood Dance

noreply@blogger.com (My Sensei) — Fri, 12 Feb 2010 15:12:00 +0000

If you have read any of my blogs you know by now that I will try any workout. I love to change up my fitness routine to keep my body guessing. However, even I was skeptical when my friend invited me to a Bollywood dance class. I pictured a slow moving dance class with boring music. I had heard about Bollywood class but had never wanted to try it. Boy was I surprised when I finally tried it.

Bollywood dance is a dance class that comes from Indian films created in Bombay. It is a mixture of many styles of dance from the area. It blends dance moves from belly dancing and Indian folk dance with modern jazz and hip hop dancing. The mixing of the western dance styles is what has helped it gain popularity in the United States.

Bollywood dance has been popular in the Middle East for a long time. It recently became popular in Europe and now the U.S. The style was even featured on "So You Think You Can Dance."

My class started easily enough with basic warm up moves set to slow music. We stretched a little and then the instructor said we will "Kick it up a notch." She wasn't kidding. The music picked up and we started really moving. The class consisted of easy to follow choreography that really got my heart rate up. I used my whole body in the class. There were hand and arm movements, hip movements, ab work, jumps and even balance moves. The music ended up being great. When it was over, I felt great. I felt like I worked my whole body.

Bollywood dance is gaining popularity so you should be able to find a class near you soon. If you can't find one, you can watch or download one at Exercise TV. Give it a try. Don't put it off like me. You will really enjoy it and you will get a great workout. Don't be afraid to change up your workout, your body will thank you.

- Jennifer

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Flour Power

noreply@blogger.com (My Sensei) — Thu, 11 Feb 2010 14:12:00 +0000

The other day a friend of mine was very excited to let me know that she had just eaten some banana bread that was not made with white flour. When I asked her what type of flour it was made with, she responded, “ A healthier kind’. Although I knew what she meant, I was surprised that she had no idea what she had eaten.

Most of the time our big decision when it comes to flour is white or wheat. Very few people use the non-traditional flours. The non-traditional flours can be very healthy. The flavors range from sweet to nutty. There are not many restaurants or stores that opt for non-traditional flours; however you can find breads, muffins, etc made with some unique flours in most health food stores. If you can’t find any products made with different flours, make your own. You can use non-traditional flours to bake bread, biscuits, muffins, pancakes, cakes and cookies. Give some of these flours a try to change up your diet while adding flavor and nutrients.

Almond Flour – Almond flour is made from finely ground, blanched almonds. This flour is gluten free which is great since more and more people are following a gluten free diet. Almond flour is also high in protein and healthy monounsaturated fats. People following low carbohydrate diets can opt for almond flour since it is the flour with the lowest amount of carbohydrates. You can use this flour in breads or as a coating for chicken or fish.

Quinoa Flour (pronounced keen wah) – Quinoa flour is the flour that my friend had eaten in her banana bread. Quinoa is a seed originally found in South America. Therefore Quinoa flour is made by grinding the quinoa seeds. Quinoa flour has a high nutrient content. It is actually a complete protein. It is lower in carbohydrates than many flours and is high in calcium, fiber, iron and vitamins B and E. You can use Quinoa flour when baking breads, cookies or muffins. Use half all purpose flour and half Quinoa flour in your recipes to give your food more nutrients and a new flavor.

Oat Flour – Most of us have heard of oat flour but don’t use it much. Oat flour is great because it is high in potassium, calcium, protein and B vitamins. Oat flour is also high in soluble fiber which has been found to help lower LDL (bad) cholesterol. Oat flour is great when used in cookies, brownies and breads. It will give your food a nice flavor and will keep you feeling full thanks to the high fiber content.

When you are in the grocery store, look for foods made with these and other non-traditional flours. The non-traditional flours have many more nutrients than the basic all purpose flour. They can also provide a variety of flavors in your foods. Give them a try, you’ll be eating healthier and liking it!

- Jennifer

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Valentine’s Day Dinner Menu

noreply@blogger.com (My Sensei) — Wed, 10 Feb 2010 15:50:00 +0000

Last Valentine’s Day, my sweetheart and I decided to go to a lovely little Italian restaurant in town. I’d been there before with friends and had an amazing meal and wonderful service.

When we arrived, we learned they had overbooked, were short staffed, and most of the wait staff were completely frazzled. We were seated quickly, but things went down hill from there. Fortunately we had a nice bottle of wine; the rest of the meal was forgettable.

So this year, instead of heading out to an overbooked restaurant on Valentine’s Day, we’re making ourselves a gourmet dinner. I’ll prepare as much as possible ahead of time (like salad and dessert) and set up my mise en place. This is just a fancy French way of saying that you have everything ready; vegetables cut, spices out, items measured into bowls and ready for cooking. You can do this in the afternoon so that you don’t spend the entire evening in the kitchen.

Make the meal a leisurely one and do the cooking together. Open a good bottle of wine, play nice music in the background and have dessert under the stars (for those of us in warmer climates) or in front of the fireplace. Leave the dishes till morning, nothing romantic about doing those! It’s all about relaxing and enjoying.

MENU

Appetizer
(Buy these ready-made at your seafood or deli counter to save on prep time)
Shrimp cocktail with fresh lemon and cocktail sauce
OR
Mini skewers
(Marinated mushrooms, marinated mini mozzarella balls, grape tomatoes and olives)
Place 2-3 items on decorative toothpicks or bamboo grilling skewers

Salad
Romaine with shaved parmesan cheese and garlic-cheese croutons, drizzled with raspberry balsamic vinegar
Crusty French or Italian bread

Vegetable
(Sautéed in a small amount of olive oil with a little garlic)
Sautéed asparagus
OR
Sautéed baby zucchini

Main entrée
(Both from Cooking Light)
Seafood risotto
OR
Pan-seared scallops on linguine with tomato-cream sauce

Dessert
Chocolate fondue with fresh berries (recipe below)
OR
Josee’s Pots de Crème with fresh berries
OR
A few simple chocolate covered strawberries.

Chocolate Fondue

8-9 oz of your favorite chocolate, broken into pieces
¾ cup light cream
1 Tbsp liquor (like amaretto or hazelnut flavored) – OPTIONAL
Fresh berries for dipping

Place broken chocolate and ½ cup cream into a saucepan over low heat. Stir until completely melted. Add more cream, 1 TB at a time if you want a thinner fondue.

Transfer mixture to fondue pot and enjoy!

- Renee

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