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January, 2010

A Recipe for Good Health

By Nancy Eisman

Welcome to a brand new year of shopping, cooking and eating with your health and taste buds in mind. Our local farmers’ markets and supermarkets are filled with wonderful ingredients to make 2010 the healthiest year ever


Food is a delicious necessity, and you should be sure to enjoy the journey and savor all of your culinary experiences. Instead of having only a single recipe in this month’s feature, the entire article is a recipe for healthier eating. Developing better eating habits for a healthy lifestyle is a fantastic gift you give to yourself and your family. Use actual recipes only as a guide to creating your own imaginative dishes. Buying produce that’s in season and often on sale will make your food budget stretch further. My friend Faye always shops this way and creates new, exciting combinations based on what’s available each week. Shopping this way really inspires your creative juices.

Make the effort to get at least 7-9 servings of fruits and vegetables each day for maximum nutrition, variety, and important fiber. Try not to skip any meals and in fact you might want to try having 3 main meals but with smaller portions, and then supplement your day with 2 healthy snack times. Having a balanced breakfast (some produce, a little protein, plus whole grain carbs) is key to revving up your metabolism and getting a great start to a healthy day.


Add punches of flavor and fragrance to your recipes with herbs, spices, and fresh citrus zest and juice. Use heart-healthy fats like olive oil, avocados, and nuts to add richness and texture which make fresh and cooked foods even more satisfying. Experiment with healthy plant-based protein sources like beans, legumes (lentils, etc.), and soy. As many of you know, meat consumption contributes to the development of several chronic illnesses and is also damaging to our environment. For a tasty change try a veggie burger on a whole grain, seeded bun with your favorite toppings. I promise that you will feel satisfied and you’ll also be doing your body and the planet a big favor.

Even small changes move us in a healthier direction. Make a personal promise for a better life that includes delicious nutrition-filled food. If you know you eat too much then eat a little less. Almost every kind of physical activity will make you feel stronger and raise your energy level. Cook, don’t drive-thru. Walk or run, don’t ride. Have a Happy New Year filled with joy, passion, and good food.