Blog entries for foodcoach

Go Local this Summer

foodcoach — Tue, 17 Jun 2008 17:18:26 GMT

Summer is here - finally! I love Wisonsin summers because there are so many delicious, local foods to enjoy. The very first crops of the season are emerging from the rich soil, intoxicating our sense of smell. One of the season’s first crops are hearty green vegetables, like kale, swiss chard, and asparagus, all chocked full of antioxidants. A perfect way to celebrate spring is to indulge in the unsurpassed flavor of local foods. Many foods are celebrated with hometown-feel festivals: morel festivals, asparagus festivals, strawberry festivals. How fun - we love certain foods so much that we turn them into a reason to celebrate!

A fun way to enjoy local foods is to frequent your local farmer’s market. Usually these occur on weekend mornings. Here in Milwaukee the Milwaukee Public Market also features a summer farmer's market and of course, lots of local goods inside, too. Also look for local farm markets and roadside farm stands. You will be amazed at how much money you save on produce from local farmers as compared to produce from a traditional grocery store. Your savings may be anywhere from $20 to $40 per week, depending on your family’s size and produce eating habits. You can also join a CSA (community supported agriculture) and buy a farm share. To find a CSA near you, click here.

Another huge difference you will notice between regular grocery store produce and local produce is the flavor. Local produce is fresher, because it doesn’t has to travel for thousands of miles before reaching your table. That also means it packs more nutrients. The only drawback to this is that your family will become produce snobs! Once you taste a local peach dripping with succulence, don’t expect to be able to tolerate bland, mealy, mushy grocery store peaches. Enjoying local foods also gives you peace of mind. First, you’re helping decrease global warming by reducing the amount of fossil fuels it takes to get the food to your table. Second, you’re supporting your local economy. Who doesn't like to accomplish two things at once?!

Also, if you're looking for a fun event this Friday the 20th, I'll be at the Milwaukee Public Market cooking up some tasty treats for the Market Mixer. This is great place for singles to hang out - there will be food and wine featured form the newest Market addition: Thief Wine - a wine bar and boutique wine shop. The cost is $15 which includes two wine pours and my cooking demo, event is from 6-8pm and my demo starts at 6:30. Hope to see you there.

Still drinking out of plastic?

foodcoach — Wed, 30 Apr 2008 22:46:36 GMT

I thought I'd join the Earth Day bandwagon, a little late, with some environmentally-friendly options for your health. By now I am sure you have heard about the recent scare with plastic water bottles. While the media has been focusing on baby bottles, the truth is that plastic water bottles are harmful - to the environment and to your health - a double whammy!

Did you know that plastic water bottles take 700 years to even begin to decompose in landfills - yes, seven hundred years. Yikes. And if you think reusable plastic water bottles are better, researchers are now finding that these bottles leak BPA (bisphenol A) into your water. These chemicals are being linked to neural damage and may produce free radicals in the body from toxic stress. Read an interview I gave recently to the Reno, Nevada Gazette-Journal on antioxidants and how to avoid free radical damage. http://news.rgj.com/apps/pbcs.dll/article?AID=2008804220333

So, what should you carry your water in?

I was using glass water bottles for awhile, until I dropped one on the ice-crusted, frozen-rock-solid, Wisconsin ground this winter. Luckily no blood was shed! The best bottle to use is a SIGG Water Bottle. I have posted them on my website because so many people have been asking me where to get them. Check out all of the colorful and unique SIGG bottles for kids and adults: http://www.reallifefood.com/shop3.html I love these! I even bought one for each of my family members for Christmas this year. Some were more excited than others.

If you're looking for safe baby bottles and options for kids, read this Article on baby bottles http://www.msnbc.msn.com/id/23617301/which mentions some great options. Also check out my friend Deanna's online shop Freckle Face Boutique www.frecklefaceboutique.com where you can find Wee Go baby bottles. Very cute, trendy...and safe!

If you still have more questions on plastic water bottles, this article may be helpful: Read this article.: http://www.nytimes.com/2008/04/22/health/22well.html?ref=health

Happy Water Drinking!

Suzanne Monroe
Food Coach - Real Life Food

Raw Foods and Recipe

foodcoach — Mon, 21 Apr 2008 21:18:29 GMT

“Home grown tomatoes, home grown tomatoes
What would life be like without homegrown tomatoes
Only two things that money can't buy
That's true love and home grown tomatoes.”
John Denver, “Home Grown Tomatoes,” from a song written by Guy Clark

Raw Foods

As we have rounded the corner of the spring equinox, the days are getting longer and the sun is getting warmer. We are emerging from beneath our thick winter layers of wool and winter coats—plus a little extra flesh—that kept us warm during winter. We are delighting in wearing short sleeves and allowing the warm sun to touch our skin with its warmth, antiseptic properties and vitamin D. Did you know that sunlight converts our cholesterol to vitamin D?

We can allow our bodies to become more naked, and we can allow our foods to become more naked. In other words, we can enjoy more raw foods now that the outdoor temperatures are warming up. Raw foods impart more nutrients than cooked foods, as they contain more enzymes. Members of the Hunzu tribe live well into their 100’s; they attribute their longevity to a diet of 80 percent raw foods. Fresh fruits and vegetables, of course, are the perfect raw foods.

But sometimes in winter it’s difficult to enjoy a diet consisting of mostly raw foods, as the body desires warm, cooked foods to help maintain its temperature. Also, sunlight is a necessary ingredient in the recipe of basic existence for most of Earth’s creatures, including humans. When we eat more in the winter, our bodies are trying to recover trapped solar energy.

Now that it’s spring and the air feels light, so do we. Our caloric needs decrease as we come closer to the sun during the warmer months of the year. You may have noticed that you naturally eat less in the summer than you do in the winter. That’s simply because your body doesn’t have to work so hard to stay warm and to recover solar energy. Spring is the perfect time to luxuriate in more raw foods.

Tomatoes

Tomatoes are actually a fruit, not a vegetable. Many people mistake tomatoes for vegetables because they are not as sweet as other fruits. Tomatoes are high in vitamin C and the antioxidant lycopene. Tomatoes are a wonderful warm-weather food. Tomatoes are also quite easy to grow, if you have an area in your yard with a minimum of six hours of full sunlight every day. For small urban lots, cherry tomatoes can easily be planted in planters. Tomatoes come into season in mid to late summer. Tomatoes love what we love about summer: the sun on their skin and the warm nights. Tomatoes are so versatile, they can be sliced and added to sandwiches, diced and added to all manner of salads, or just popped into your mouth for a flavor explosion! Local and/or organic tomatoes impart the most flavor. Hydroponic tomatoes are the next best choice in a normal grocery store. Look for deep color and a little bit of give when you squeeze them. Do not choose hard tomatoes; they will be mealy and flavorless.

Recipe: Garlicky Gazpacho

Prep time: 20 minutes

Serves: 4

Ingredients:

5 large, ripe, plump tomatoes—your choice of red or yellow—chopped

1 bell pepper—red, yellow or orange—chopped

1/2 medium golden onion, quartered

1 cucumber, sliced

5 large cloves of fresh garlic

1 jalapeno, seeded and chopped

½ cup cilantro leaves

Two tablespoons extra virgin olive oil

¼ cup fresh squeezed lemon or lime juice

Sea salt and fresh cracked black pepper to taste

Directions:

Place half of the tomatoes, bell pepper and cucumber in a blender and puree. Place the pureed mixture in a separate large bowl. Place the remaining ingredients in the blender and chop, leaving some texture. Add the chopped mixture to the puree, and stir them together. Pour into individual serving bowls garnish each with some leftover whole cilantro leaves. Enjoy at room temperature or chilled.

This recipe is wonderful in late summer with your own or local homegrown tomatoes. Serve chilled on those days when it’s too hot to even look at the stove!

Upcoming Events:

The Real Life Food Tour at The Milwaukee Public Market - May 12, 6 p.m. - Come learn about antioxidants, healthy eating and how to shop for the best foods with Food Coach Suzanne Monroe. RSVP suzanne@reallifefood.com.

Sweet Tooth Blues Baking Class - Figure out how to get to the bottom of your sugar cravings in Suzanne's cooking class running in two locations:

May 31st - Whole Foods Market, 1pm

June 12th - The Milwaukee Public Market, 5:30pm

RSVP suzanne@reallifefood.com

Spring Eats

foodcoach — Fri, 28 Mar 2008 22:44:36 GMT

Spring is an exciting time of year!

I love the first days of Spring when the cold finally breaks and you can just smell the warm weather. It as if Spring is Summer just trying to break through. It makes me think of when you are on the brink of a good idea, something really big and you are about to burst as the idea comes to fruition. Spring symbolizes this same magic, a renewal that takes place not just in nature, but within our own bodies. Do you ever get the sense that you just want to start cleaning out your closet? It’s this desire to declutter that marks the advent of spring within us, not just outdoors. When it comes to food and our bodies, that same desire to declutter is happening inside all of our organs.

Many people ask me about detoxifying during this time of year. Spring is a perfect time of year to detoxify and cleanse the body. Many cultures have engaged in spring cleansing throughout history. The process of cleansing helps us clean out all of those winter comfort foods and prepare ourselves for lighter days. There are many ways to cleanse, including shelf after shelf of detox supplements at your health food store. While these products can sometimes be effective, there are easy ways to detoxify with food that everyone can do. If you want to keep it simple this Spring, you can start your own Spring Cleaning with one easy step: Eat more greens.

Dark leafy greens are absolutely vital to optimum health. When you add ample amounts of greens to your diet, they simply crowd out all the overprocessed, nutrient-devoid foods that deplete you of energy. Dark leafy greens are much more delicious and nutritious than iceberg lettuce, which contains very few nutrients. Conside trying swiss chard, broccoli, broccoli rabe, bok choy, collards, green cabbage, kale, nappa cabbage, mustard greens and watercress. Or toss up a salad with various wild greens such as arugula, chicory, mesculun, and endive. My mouth is watering thinking of one of my favorite recipes, my Power Salad. Besides being chocked full of vital nutrients, greens act as cleansing agents and help you move toxins out of the body. They reduce mucus, clear congestion, encourage healthy intestinal flora, purify the blood and boost the immune system. So, welcome Spring this year with a bowl of your favorite greens.

For more tips on Spring Cleaning the Body, tune into Fox 6 Milwaukee’s Wake Up News this Monday, March 31st where I will be discussing how to transition into this season with spring foods. You can also click here to learn about my Spring Cleaning Manual or Spring Cleaning teleseminar.

Try this tasty Greens recipe:Arugula with Toasted Walnuts & Goat Cheese 7 cups arugula, rinsed and dried (or other mixed greens)2 oranges½ cup goat (or feta) cheese, preferably organic or imported½ cup walnuts Dressing:¾ cup walnut oil or olive oil¼ cup balsamic vinegar Preheat the oven to 350°. Spread walnuts on a baking sheet and place on a middle rack. Bake for 8 minutes to lightly toast walnuts. Peel an orange, and section it into small pieces. Combine arugula, oranges, cheese and toasted walnuts in a bowl. Pour dressing over salad and toss.

If you're looking for healthy events, check out these at the Milwaukee Public Market:

March 29th - Health and Wellness with Cooking Demo at 12pm, Energy Truffles

April 10th - Healthy Eating on-the-go, 5:30pm

April 16th - The Real Life Food Tour of the Market, 6pm

Toothpaste and Your Energy

foodcoach — Thu, 07 Feb 2008 22:48:12 GMT

Have you ever run out of toothpaste? You squeeze the tube from every angle, roll it up from the bottom, just trying to pinch the last bit out. The amount of energy you have each day is a lot like your toothpaste: it’s an essential part of taking care of yourself. With toothpaste, though, if you run out, you know how to get more. When you run out of energy, it’s hard to know what to do. Many people try to restock their energy by reaching for a mid-morning sweet or an afternoon latte, but what they don’t realize is that learning to eat for energy can radically change how they feel each day. Energy can be purchased at the grocery store, if we know what we are looking for. Without a doubt, we are searching for it in many of our purchases. Americans spend millions of dollars each year on energy drinks and energy bars. While these quick fixes give us a temporary lift, lasting energy comes from only real nourishment. What is real nourishment? Real nourishment comes from foods and activities that feed our body and soul in a way that create more energy. Many foods do the opposite. Sugar and caffeine, the two most common culprits, decrease our energy. We use them as a quick “pick me up,” although they may give an initial burst of energy, they are nothing more than “fake fuel”. The sugar and caffeine send us soaring for a little while, but as they are processed in the body, they send us crashing. Ouch! It doesn’t feel too good down there, so we reach for more sugar and caffeine to temporarily solve the dilemma. This constant up and down is an energy roller coaster. I rode that roller coaster until I decided it was time to get off. If you want to jump off the ride and experience sustained energy, the following tips will get you started.

Choose water instead of ‘energy’ drinks, caffeine and sugar-filled juices. Your body is made of water and needs to be replenished. When you do not consume enough water, you become dehydrated, which decreases your energy as your body tries to cope. Drink two full glasses first thing in the morning to jumpstart your energy.·

Incorporate whole grains instead of processed, refined grains. Processed grains are in many of the foods on our grocery store shelves, like baked goods, cookies, crackers, quick cooking rice, white pasta, and many breakfast cereals. When a grain is processed, it is stripped of the wonderful minerals and nutrients that provide lasting energy. For breakfast, replace your cereal with whole rolled oatmeal topped with dried fruit and nuts.·

Think green! Green vegetables are the number one food missing in most American diets. Somehow, we thought that eating French fries counted as our vegetable for the day. Green vegetables cleanse the body of toxins and impurities, giving it more energy. Experiment with some new green vegetables this fall and winter, like kale, Swiss chard, collard greens and bok choy. These amazing dark, leafy greens are filled with the vitamins and minerals our bodies crave.·

Relax your body and mind. If your mind is always racing, consider yourself normal. Our busy lives often cause our thoughts to show up as worries, fears or endless to-do lists. A racing mind sends a stress response to the body. Put yourself first by starting the day with at least five minutes of “Me Time.” Focus on breathing, meditation, prayer or positive visualization to quiet your mind. Consider incorporating yoga or other forms of movement to increase energy in the body.

The January No-Diet...Balance

foodcoach — Mon, 07 Jan 2008 14:15:42 GMT

Are you with me still? The January No-Diet? In my last post I mentioned the art of chewing – simple and effective.

This week’s tip: Choose Balance. What happens when you decide to go on a diet in January is that you are living on the extreme. You just had an extreme experience, the holiday season – often stressful, more food and drink than usual, more of everything. Then you jump to the other end of the pendulum and decide to restrict yourself through dieting. Now, I don’t have a background in physics, but I do know that if a pendulum swings to one extreme, it has to swing back. That’s why a particular diet may work for awhile, but research shows that almost all diets result in a 10 pound gain after the pendulum stops swinging.

What you’re really seeking is balance in eating and in life. And when you diet, it moves you further from your balance point. Dieting takes you away from your own inner wisdom, your own common sense that tells you what to eat, when to eat, and when to sleep. We all have this ability. What does balance feel like: cravings are curbed, mood swings stop, and you can hear what your body is telling you to make for dinner tonight. It’s really amazing that finding your balance helps you to become clear about your food choices and gain clarity in other areas of your life at the same time.

Balance Tip: Choose one food item that is healthy and also one that you enjoy. Decide when and how you will begin to introduce it into your weekly meals. Stick with this for a week and when you’re ready, add in another.

For more tips on the January No-Diet, visit me at the Milwaukee Public Market this Tuesday for “Lose Weight Without Dieting”. I’ll be cooking up some tasty dishes and sharing more tips for achieving balance in 2008.

January No-Diet is Almost Here

foodcoach — Thu, 27 Dec 2007 01:21:23 GMT

Over the last few weeks, most of us ate more than we usually do. We usually follow the over-eating tradition of the holidays with the dieting ritual in January. Please, don’t do it again this year! I often wonder how many people actually lose the weight they gained over the holidays. Dieting just isn’t fun and for the most part, doesn’t work. And if does work, you usually drive yourself insane in the process.

The problem with diets is that they keep us in the vicious cycle of losing weight, gaining weight; being “good”, “cheating”; loving ourselves, hating ourselves. I find this to be not only mind-boggling but stressful to the point that you end up eating a bag of cookies just to soothe yourself somewhere in the process. What’s the point? It’s much more fun to enjoy food , get rid of guilt, and feel great. But how? The answer is not in calorie counting, I can assure you.

Ounces, points, fat grams, calories– so boring unless you are a real math geek. Besides, food is so much more than a number, it’s supposed to nourish us. We want a quick, easy solution, so we look for the latest diet trend and hope that it solves the problem once and for all. I vote for lasting change. Lasting change comes about when we relearn how to eat and how to enjoy food. There are many steps to this process. This week’s tip: CHEW! Chew your food. It may seem so simple, but did you know that chewing your food enhances taste, creates enzymes for proper digestion, and slows you down. The slowing down part is essential for realizing when you are full and also for enjoying what’s on your plate before it disappears and you wonder if the person sitting next to you snuck a few bites when you weren’t looking. Most people don’t realize that they are supposed to chew each bite 30 times! That seems like infinity. Just try it, you might be amazed.

Stay tuned, more tips coming soon on January’s No-Diet.

Curing the Holiday Blues

foodcoach — Mon, 03 Dec 2007 01:03:31 GMT

What is it with the holidays?

You’re supposed to be joyful and merry, but somehow in the midst of the hustle and bustle you end up feeling stressed out. Okay, downright crazy like an elf with too many presents to make this year. Could the candy canes and cookies have something to do with our frantic frenzy? You bet! Sugar highs, overeating and high expectations all contribute to holiday stress. Here are some tips for curing the holiday blues and enjoying a happy, healthy holiday this year.

1. Choose your favorite holiday foods With all of the food and festivities, it’s easy to find yourself in an endless eating mode. Besides the standard three meals a day, there’s the abundance of holiday goodies at work, the get-togethers, and dozens of other ways you might enjoy some holiday cheer. Bring on the food!What are we supposed to do? I don’t recommend completely restricting yourself of sweets and treats because you’ll end up feeling deprived. Instead, focus on the foods you really enjoy. Be picky. Make a “Holiday Favorites List” When the not-so-favorite treats come along, simply pass them by because they are not on your list this year.

2. Eat for Energy While sugar may give you a quick boost, it’s what I call “fake energy”, and it doesn’t last very long. Sugar can bring you down, just as quickly as it brings you up. The sugar highs and lows add stress to the body as it tries to cope with the drama. Keep sugar to a minimum and focus on eating food that will give you lasting energy. Make sure to include whole grains, lean proteins, healthy fats and vegetables. Need ideas? Visit my Web site below for recipes.

3. Include extra water With all the hustle and bustle, it’s easy to forget to drink your water. Or maybe it’s the peppermint mochas and eggnog calling your name. Don’t forget your water – it will keep you sane, believe it or not! When you become dehydrated, a thirst message gets sent to your brain. Usually, due to the speed of life, the thirst signal is mistaken for a hunger signal and you reach for more to eat. My suggestion: Drink 8-12 glasses per day. Start each day with 1-2 glasses and don’t forget to carry a bottle with you as you check off your to-do list.

4. Plan ahead with foodWhen hunger hits its easy to rely on fast foods. Who can blame you? No one wants to slave in the kitchen after an exhausting day. But overbooked calendars can cause you to forget about healthy eating. What happens? You arrive at the holiday party famished and begin to eat whatever’s in sight. Sound familiar? Plan ahead with healthy snacks. This will give you lasting energy, reduce your cravings, and fill you up with healthy choices before you arrive. Consider bringing a healthy dish to share instead of more cookies. Certainly you’ll be remembered this year.

5. Create your ideal holiday What would your ideal holiday look like? Have you experienced it before? Take a few minutes to daydream on this. How many events would you attend? Do you love wrapping presents or picking out the perfect gift? Do you enjoy holiday parties or family gatherings? We think we have to do it all! Our expectations can weigh on us and cause us to feel like we are carrying a load of Yule logs on our back. Release the idea of being perfect and choose what you truly love to do during this season. Once you have completed the picture of your ideal holiday, set your intention on sticking to your plan, be prepared to say “no” to obligations outside your plan, and be willing to allow your ideal holiday to unfold.

By choosing just one or two of these tips, you’ll be singing your holiday blues away!