My grandmother was one of the first working moms in my family living in India. She was a principal of a school and got married late in life, 19-years-old was pretty late back then — because her father valued education. Although she was a professional, she still had her household duties. I remember when I was 4-years-old I asked her to repeat a story about how she would cook for the family when she got back home from school. She would come home and quickly throw off her sari to change into her daily salwar kameez and make fresh chappatis for all of her 7 children. The children would sit Indian-style, lined up on the kitchen floor as she served fresh chappatis to each of them. She would quickly spoon out portions of a fresh vegetable sabzi that was half-cooked to each child’s steel plate. To this day, my mom prefers her vegetables under-cooked because of her how her mother made vegetables.

I too love the smell of garlic and ginger sizzling on the stovetops and eating chappatis just as they are made. It reminds me of my childhood and my mom’s lamb curry and chickpeas. My mom made chappatis while we set the table and then sat with us while we said our daily prayer. More likely than not, she went back into the kitchen to finish making the chappatis as we started eating. At some point, I began to feel that a woman always keeping her eyes on the kitchen was anti-feminist. Fresh chappatis, that keep a woman apart from her family at dinner, just weren’t necessary. Though I stand on the shoulders of generations of women who brought food straight from the pan to the plate, I chose not to make fresh chappatis.

Instead, I hired women to make chappatis weekly and would freeze the extra ones. I stocked up on frozen chappatis from the Indian grocery store. Admittedly, my family has eaten their fair share of naans, made with white flour. We have asked my mom to make chappatis for us, and have happily taken them from anyone who recognized that my family’s plight of not getting enough chappatis in our meals (usually kind aunties).

But lightly buttered chappatis straight from the cast iron skillet has a way of bringing people to the table in a way that calling can’t. I fought tooth and nail to to draw my kitchen boundaries. But now, as I hear First Lady Michelle Obama say that she is a “mom first” in the White House, I wonder what being a mom means to me today. For months, I thought about buying the perfect rolling pin, a plastic mat and a better skillet. I hesitated at making chappatis because the consistency of the dough probably would not being right. I wondered would I roll my chappatis into some odd, bent-out triangular shape instead of a perfect circular chappati.

It took one evening, though, when I decided, “What the heck — let me just do it and see what happens.” So I pulled out my whole-wheat flour, tossed three cups into my Kitchen Aid mixer and added one cup of water. In minutes, I had home-made dough that was ready to be made into fresh chappatis. From that moment, I buried all the baggage of “Making Chappatis” and gave my family fresh bread. Thirty minutes later, while my family shook their heads in disbelieve and I myself marveled at how easy it was. It was just a matter of trying.

What Food Traditions are You Creating in Your Family?

An old college friend of mine in the San Francisco Bay Area made us lunch at home. I went into the kitchen to help her cook and she assigned me the banal task of making a salad. I would have just as soon picked one up at Panera Bread and watched the kids slurp their Gogurt while we reminisced about our college days. After all, this particular friend had once burned a dish I asked her to warm-up for a party. So I was surprised when she looked over my shoulder to see how I was doing, and then doubly surprised when she said that I was “doing it all wrong.”

“Anu, you are suppose to cut the cherry tomatoes to get the juices out. You want to tear the romaine lettuce delicately and keep it a fork-size bite. Dice the cucumbers smaller and evenly–it will taste better.” What was she talking about? Whatever transformed my friend –kids I believe–I now have a phenomenal and simple salad recipe to share that relies on the freshness that only the sun can bring. So find a local farmers market close to you. For those of you in Northern Virginia and DC Metropolitan area check out Home Farm Store in Middleburg, Virginia.

Jal’s Salad

Ingredients

1 head of fresh romaine lettuce or mixed greens of choice

1/2 pound cherry tomatoes, cut in half length-wise

1/2 fresh avocado peeled and diced

1 English cucumber diced, optionally with the peel

1 red pepper julienned, then cut in half for 1-inch sticks

¼ cup goat cheese, crumbled

¼ cup of fresh cilantro leaves, optional

¼ cup or less of walnuts (my suggestion to boost the omega-3s in your diet)

2 tablespoons olive oil (Try Trader Joe’s Sicilian Extra Virgin Olive Oil – it’s peppery and delicious)

1 freshly squeezed lime with seeds pitted

1 clove of fresh garlic, slivered into 8-10 paper-thin slices

Kosher sea salt to taste (a dash suggested)

Preparation

Tear romaine lettuce into bit size pieces or put mixed greens of choice in bowl. Add the rest of the ingredients, using the last four ingredients as dressing. Mix well and enjoy.

Anu’s Tip:  Remember to roll the lime with the palm of the hand to let the juices flow before cutting and squeezing.  When serving this salad to others I use a steel bowl in which I mix all the ingredients.  Then I transfer this refreshing salad into my favorite bowl for a clean presentation and on many days I just serve from the steel bowl.

What Simple Delicious Salads Do You Make?

I went on to buy freshly picked figs from the farm.  Do I do things like this usually?  No.  Would I like to buy straight from the farm more often? Absolutely. It felt like I was taking my first baby steps into the Slow Food Movement. I am starting to become more in touch with where my food comes from and how it is produced.

It felt so nice to see where a pumpkin — or any food for that matter — starts out and really appreciate the work that goes into the food we eat. To realize that it takes time for a vegetables to grow before you can harvest, and get food on a plate was a small moment of wonder.

I was so motivated by my experience with the pumpkins, that when I saw Brussels sprouts on a stalk, I decided to buy them even though I had to no idea how to cook them.  After two days of the stalk taking up a whole shelf in the refrigerator, my husband asked me gingerly if I was planning on cooking them any time soon. I decided to search for some recipes.

It took two minutes to snap all the Brussels sprouts off the vine, 5 minutes to steam and 5 minutes to sauté 1 pound of Brussels sprouts.   I was out of thyme so I substituted with McCormick’s Greek Seasoning and enjoyed my Brussels sprouts with a slice of Greek Z-Pizza. The next day, I tossed some chilled Brussels sprouts on my salad and was pleasantly surprised by how much I liked this new vegetable – and appreciated all it took to get to my plate.

Anu’s Brussels Sprouts Recipe

1 teaspoon olive oil

½ Tablespoon of Butter

2 cups trimmed and Steamed Brussels sprouts

½ teaspoon of McCormick Greek Seasoning or Thyme

Heat oil in a large skillet over medium heat.  Add Greek Seasoning or Thyme and steamed Brussels sprouts; sauté 5 minutes.  Add ¼ cup water, salt and pepper.  Cover for a two minutes or until tender.  Eat as a side or toss into a green salad and enjoy.

What Have You Bought Directly from the Farm?

The America Heart Association recommends a diet high in monounsaturated fat and low in saturated fat (7% or less of your caloric intake) because this diet helps decrease LDL (the bad cholesterol) without reducing the good cholesterol, HDL.  Olive oil is coveted for it’s monounsaturated fat and is one of the main ingredients of the Mediterranean Diet.  A serving of olive oil, 1 tablespoon, is made up of  77% monounsaturated fat, making it one of nature’s greatest natural resource of monounsaturated fat.   Like other oils, olive oil also has saturated fat (14%) but is less then what is found in other fats, such as butter and palm kernel oil.

We know olive oil is good for us but what type olive oil should one buy?   We have so many choices…extra virgin, virgin, light, lite, pure, or refined.  I often hear questions like:  Which type of olive oil would be lower in calories?  Which one can I use for frying, baking, and drizzling?

If you see the terms, “light, lite, pure, or refined” it does not mean that a serving of this olive oil is lower in calories.  The terminology instead is referring to the treatment of the olives to make the oil and indicates that chemicals and heat have been used to treat the olives.  These oils as a result typically don’t have a heavy aroma but they have less beneficial phytochemicals like polyphenols and antioxidants, like vitamin E, found in olive oil.  

Extra virgin oil refers to the first press oil of the crushed olive and it does have a stronger taste.  According to olive oil aficionados and the Italian government it tastes better too.  Since extra virgin olive oil has not been chemically or heat treated it has a higher content of polyphenols and other nutrients.   The only voluntary guidelines to ensure the quality of extra virgin oil in the US is currently through the California Olive Oil Council, COOC (a non-profit) which has a Seal of Quality stamp indicating it is certified extra virgin olive oil and laboratory tested following COOC’s guidelines.

I suppose taste and aroma are preferences but there is that piece of more phytochemicals and antioxidants in extra virgin oil.  I know the die-hard Neapolitan 2 Amy’s Pizzeria in the Washington DC area was formally recognized by the Italian government for it’s use of “legally permitted” ingredients, including extra virgin olive oil, to create an authentic Neapolitan pizza in the US.  Needless to say, the type of olive oil used is serious business to many.

Although I am not obsessed with the nuances of extra virgin olive oil I have found some that really do enhance my food, even the likes of simple scrambled eggs.  Are you ready to explore different varieties of extra-virgin olive oils with COOC seal of approval from on-line places like We Olive?   Start with the smaller olive oil bottles because you really don’t want to keep your fine extra virgin olive oil alone on the shelf.  Better use and savor then barely use and save.

Try the simple 2 Amys peeled and sliced orange, red onion, olives and chives salad drizzled with a touch of extra virgin olive oil of choice and perhaps top with shavings of dry Jack cheese.  Tired?  Whip out extra virgin olive oil and use it as a simple dip for roasted asparagus or drizzled over a baked potato instead of sour cream or butter and add a dash of freshly ground black pepper.

Life is about variety and balance and that that holds true for any equipped pantry.  Having a combination olive oil (one that is simply a blend of extra virgin and regular olive oil) or a straight olive oil does work for sautéing or frying since it does have a higher smoke point (410º F) than virgin or extra virgin oils.  It is a better choice (and usually cheaper) for the occasional deep frying.  Falafels anyone?

What Olive Oil Do You Use & How Do You Store It?

How absolutely beautiful it looked on the small crystal platter next to the smoked salmon.  Enticed with its beauty and delicacy I put the entire wedge in one big swipe into my watering mouth.

My lips puckered and my tongue recoiled from the tartness that hit all four sides of my mouth as I devoured the Mexican staple!  I had been duped by the simple lime without its rind.

The green lime, precisely speaking, the Citrus aurantifolia, with its yellow undertones, is the pinnacle of loveliness when it ripens to its full green color.  Rolled with the palm of the hand, to let its juices willingly flow, it is an appreciated accent to entrees and beverages such as the likes of Ceviche and Cuban Mojitos.  As far as a straight shot goes – well I suppose that is a personal preference.

However, my favorite use of the lime is in water and and my Trader Joe’s non-alcoholic Mojito drink.  As someone who experiences headaches and fatigue on days when I drink too little water throughout the day I am always looking for ways to enjoy the most important unsung nutrient, WATER.

I believe that the majority of people would experience a significant boost in their energy if they drank water consistently every hour or at least every few hours.  The Nutrition Twins and other Registered Dietitians know that water is one sure fire way to improve your metabolism and lose weight.  The trick is to create a habit of drinking water in a way that appeals to your taste-buds.

Three Ways Water Can Taste Better

1.  Drink Water with Fruit- this can change the basic taste of water.  My favorite cafes will have orange slices added to the water which provides an aromatic and flavorful taste.

2.  Drink Water with Vegetables – Red Door Spas give their guests water that has been imbued with cucumbers for an hour or so (and then removed).  Extremely refreshing.

3.  Take Water with Herbs – Try this Refreshing Mojito version below and enjoy the mint.

Anu’s Refreshing Mojito Drink (non-alcoholic)

Ingredients

1/2 cup Trader Joe’s Sparkling Mojito Drink (sweeten already)

1/2 cup Trader Joe’s Blu Italy Sparkling Mineral Water with Lime

3 quarters of fresh lime

1-2 sprig of mint

ice

Directions

In your favorite tall glass combine the lime and mint.  Mash/muddle together with a wooden spoon.

Add the Sparkling TJ Mojito and TJ Sparkling Water.  Stir everything together.

(If you can’t find the TJ’s Sparkling Mojito you can make your own simple syrup and add 1 Tbsp to your Mojito.  Use 1 cup of sparkling water in that case).

Add ice, top with an extra sprig of mint and wedge of lime.

Sip tenderly and enjoy the fireworks.

Happy Fourth of July!

What’s Your Favorite Way to Enjoy Water?

I had carefully weighed my priorities and still found myself caught between a rock and hard spot. 

“Quality time with kids or cook a homemade meal? Do I work or go sight-seeing with out-of-town friends? Wake up early and exercise or get my much-needed sleep?”

Quite frankly, prioritizing can be challenging despite knowing what we value and consider important.  As I sat at my desk I thought, “Am I prioritizing in a healthy fashion?”

Julie Morgenstern’s famous 4 D’s (delete, diminish, delegate, and delay) usually help me with my daily priority list but the trick is to master prioritizing.

In my opinion, prioritizing is kind of like grilling.  Depending on how you do it can be healthy or not so healthy.

When you eat grilled foods there is a risk of ingesting carcinogens, heterocyclic amines (HCAs), especially with processed meats like hot dogs, red meat or any type of well-done meats.  Polycyclic aromatic hydrocarbons (PAHs), a different class of compounds, are formed in the smoke from flare-ups on the grill. These carcinogens get deposited on the outside of meat.

But what if you have a “grill expert” in the family and grilling is a source of enjoyment for you and others?

Have no fear there are several easy, yet important steps to minimize carcinogens when you grill.  In fact, you can decrease carcinogens significantly with one important thing…

Marination baby.

That’s right.  Although scientists are still figuring out which specific ingredients may be best for decreasing HCAs and PAHs we know that a simple marinade can reduce the carcinogen formation by 96%.  In general, meats are best cooked at lower temperatures.  Try methods like stewing, oven roasting or pan fry over low heat.  This can decrease the HCAs by three times.

But you love to grill and it is a priority for you especially with Father’s Day and Fourth of July around the corner and grilling season officially started.  In that case, get out the gas grills but keep the gas low or wait for the embers to fizzle down and be low-burning before you start grilling your meats and enjoy while taking these precautions listed below..

5 Healthy Grilling Tips

1.  Make sure to raise the grill surface as far away from the heat/fire

2.  Marinate your meats prior to grilling and then flip them about every 1-2 minutes (decreases carcinogens formation)

3.  Change what you grill:  go for leaner meats like more for seafood, fish, chicken  which result in less fat drips, flare ups and smoke (hence less PAHs & HCAs formation)

4.  Try grilling vegetables and fruits – (they don’t form HCAs or PAHs when they are grilled)

5.  Minimize how much black char you eat since it is a high in these carcinogens

Remember the more grains, beans, vegetables, and fruits you eat the better for you.  Check out my colleague, Jill Nussinow, MS, RD aka the “Veggie Queen” latest book for great cooking tips for vegetables.  Also try this Grilled Fruit Kebab recipe for this Father’s Day Weekend or other up-coming summer events.

This Quick-Marinated Shrimp Kebabs is another great dish for special events.  If you want something “meaty” consider replacing the usual “steak” with a tuna steak and try this Grilled Ginger Tuna recipe.

Here’s to taking those small but important steps in prioritizing and grilling and making a big difference in your quality of your life.

What Do You Enjoy Grilling?

I have felt very grateful for those readers and friends who given their words of encouragement.  Most of us have experienced how a few kind words can make our day despite how brief those interactions may be.  For that I am thankful and happy.  Psychology research indicates that gratitude does indeed deepen our happiness.

I am also happy to share that “A Nu Healthy You” blog made the “Top 50 Dietitian Blogs” list.  A special thanks to Suzane Smith and her group for taking the time to see what nutrition-related websites are out there for readers.  I encourage you to visit my colleagues’ websites and explore more of the nutrition world.

In addition to checking out those top 50-nutrition related websites you may enjoy these two delightful blogs:  5 Second Rule for recipes and general life thoughts and the oh so popular ZenHabits on simplifying your life and appreciating that “less can be more.” Cheryl Sternman and Leo Babauta are great writers.  I have been enjoying them over a cup of “chai” for months now and you may also.

If you are interested in the full effect and perhaps willing to make a cup of fresh Indian Chai then check out my chai recipe below and the simple but powerful gratitude exercise.  Positive Psychology teaches us the benefits are not in looking at the cup as “half full” or “half empty” but just appreciating the cup for what it is.  So here’s to your perfect cup!

Anu’s Ginger Chai Recipe (for 2 cups)

Ingredients

2 cups of filtered water

4 whole cardamom pods (2 cardamom pods can work well – I like this flavor heighten so I do 4)

2 whole cloves

1 teaspoon of fennel seeds

1/2 inch peeled fresh ginger root (you can keep the skin on for a more earthy taste, first timers may prefer the skin off)

1/2 fresh stick of cinnamon (this is a strong flavor – I typically don’t put any in but some people love it)

2 teaspoons loose black tea of your choice or two teabags of black tea (Lipton & Red Label work great)

1/3 cup organic 2% milk (or to taste – this amount may be on the creamier side for some)

Sugar to taste (if you are not sure where to start I have found most people like 1/2-1 tsp sugar)

Directions

1.  Pour filtered water into pot and turn heat to medium high.

2.  As the water starts to boil crush cardamom pods with a mortar and pestle (or roll over with rolling pin).  The black seeds inside the cardamom should come out and you crush them also.  You should be able to smell the delicate sweetness of cardamom after doing this.  If the inside cardamom seeds are brown that means they are really old (happens if they have been on the grocery shelf too long) and ideally you need to toss them out and try another batch of cardamom seeds.

3.  Add crushed cardamom seeds and pods (yes all of it), whole fennel seeds, whole cloves and peeled 1/2 inch of fresh ginger into water (the cinnamon stick would be added at this time if you choose to use it).  I personally do not recommend using powdered versions of any of these ingredients.  If you don’t have one of these ingredients then just forgo adding it.

4.  Once the water boils with these seasonings for 2-3 minutes (flavor really seeps in) then add black tea (loose or tea bags).

5.  Let the entire mixture boil with black tea for about 1-2 minutes (if you want more caffeine, i.e., like your tea darker) then boil a bit longer.

6.  Now add milk to taste and allow the mixture to boil one more time. This is key for good chai. (For me it is this smell of chai that reminds me of gratitude as I begin my new day).

7.  Use a tea strainer and pour tea in a cup.  Discard all the seasonings and tea (loose or tea bags).

8.  Add sugar to taste.

Play around with these chai ingredients.  Add all of them or take away one or two of them and create your perfect cup.

Once you have poured the chai into your favorite cup, do a two minute gratitude exercise, i.e., think about 2 to 3 things you appreciate in your life right now.  Moonlight jogs and the beautiful Mandeville flowers blooming on my deck have me grateful for living today.  Take a sip.  Savor.

What Are You Grateful For Today?

I woke up the other day and had a sinking feeling in my tummy (literally).  I devastatingly realized that I did not want breakfast.  Seriously just did not want it.  My favorite “usual” that I gobble down at the same time every day was just not appealing.

Needless to say I was concerned.  I love my Stonyfield Farm yogurt overflowing with wheat germ, toasted almonds, and blueberries.  I absolutely adore my mini cinnamon bagel with almond butter topped with a daub of raspberry preserve that complements my ginger chai to perfection.  Really I have worked to find the quintessential breakfast formula for my morning routine that closely models AICR’s New American Plate for Breakfast.

Over the years I have reshaped the most important meal of the day, breakfast, to be 2/3 (or more) of fruits, whole grains, beans and vegetables and 1/3 (or less of animal protein).

I love my usual breakfast plate.  So why the sudden disinterest?  I suppose I can’t really fault my senses for being tired of my “usual” and even tempted to skip breakfast and just grab something later.

I decided perhaps the time had come to re-evaluate my “usual” breakfast items.  As I wrote my list of “favorite breakfast” foods I thought about what I loved the most about each and how I could further diversify.

1.  What if I added pecans or walnuts to my yogurt instead of only almonds? Result: A nice change.  But it made me want to play around with the fruit I would add in my yogurt.  Maybe peaches.  I liked the blackberries.

2.  What if I added ground flaxseed instead of wheat germ to my yogurt or kefir smoothie? Result:  Enjoyable variety.  Got me thinking I should try mixing them both in next time.

3.  What if I take my breakfast sandwich concept and changed it up a bit to follow a more Mediterranean-like diet? Result:  Instead of just a whole wheat muffin I started my base with whole grain bread variations.  I traded out my boiled egg for some fresh mozzarella cheese, added fresh herbs (basil) or even leafy greens drizzled with a peppery Sicilian olive oil.  Each morsel of this open faced sandwich was savored.

4.  What if I made my scrambled eggs with Trader Joe’s Spanish Olive Oil instead of just a cooking spray? Result: Delicious! This particular olive oil flavor made scrambled eggs move up my list of favorites. I delighted in knowing that my Spanish olive oil was a good source of vitamin E and that I was eating more of the good monounsaturated fats.  A simple but elegant change for my protein food that left me feeling satisfied.

5.  What if on the weekend, when I had more time, I added some sauteed bell peppers and black beans to my scrambled egg and wrapped it up in a whole wheat tortilla topped with salsa? Result: Well let’s just say my taste buds were so thrilled that I thought maybe I should host a brunch so others can enjoy this with me.

A breakfast routine is sacred.  Like many I rely on it for my nourishment and my creative energy.  So I am happy to report that after a few minor “twists” to my breakfast repertoire I am back to enjoying my ginger chai tea and taking bites of my almond buttered bagel now topped with a new fig preserve and having more varied breakfast days.  I feel centered again and a sense of peace washes over my body as I take the 10 minutes to prepare breakfast and try the “usual” fare with just a slight twist.

What’s Your Favorite Breakfast Fare with a Twist?

Only actions give life strength;
only moderation gives it charm.
-Jean Paul

Are we fueled by our needs or wants in life?  Perhaps both.  For example, I know I want to start my morning ritual with a warm cup of tea or coffee as I sit down to work at my desk.  I may even need my morning 8 ounce cup of tea with its 40 mg of caffeine (which increases the longer I brew it) or the 85 mg of caffeine if I drink an 8 oz cup of brewed drip coffee.

In today’s market we have so many different caffeine options.  There are products like Chai Milk Chocolate made by Theo Chocolate who in an “artistry” fashion blend black tea and organic cocoa for caffeine enjoyment.  Caribou Coffee tops every espresso drink with a chocolate covered coffee bean just for good measure.  Thank you and don’t forget to chew your caffeine.

Globally consumed & FDA approved, caffeine is a “generally recognized as safe“, mood-altering, habit-forming drug that many swear they need to function.  Ummm…..so is it good for you?  You be the judge of that…

Caffeine is the oldest known stimulant to mankind.  The discovery of the Arabic coffee bean lead to caffeine being labeled.  Caffeine means “that which comes from coffee.”  As time has progressed we have learned that caffeine, a psychoactive drug which stimulates the central nervous system is a natural chemical found in varying amounts in the seeds, leaves and fruit of about 60 different plants besides the coffee bean.

The Chinese were one of the first cultures to consume caffeinated beverages as early as 2737 B.C. with the discovery of tea.  It is professed that Lao Tzu recommended tea for his new disciples.  Maybe he knew that his disciples would be more alert when they had moderate amounts of caffeine (about 7 cups of tea) in their blood system and would document all his great words of wisdom.  Quotes like:

When I let go of what I am, I become what I might be.

- Lao Tzu

Which is good advice if we want to progress and grow to our full potential.  Potential of even knowing do we desire our caffeine consumption to be moderate so that we can possibly experience some of the documented benefits like:

* Enhanced alertness

* Improved physical endurance

* Enhanced mental abilities – may reason better  (with kids too I hope)

Or perhaps we choose to consume heavy amounts of caffeine like 4 to 7 cups of regular coffee and get our our 500-600 mg of caffeine per day.  In their quest to be more alert some people taking in that much may experience the dark side of caffeine such anxiety, tension, jitteriness and even panic attacks.

Caffeine’s effects really do vary person to person and the dose that you tolerate depends on factors like body weight, genes, amount of caffeine, frequency, and even when you consume your favorite caffeinated food or beverage.

If caffeine doesn’t make you feel good and you are part of that small percentage of folks genetically sensitive to even moderate intakes of caffeine (200-300 mg) then it may make sense to not consume it at all or nominally.

Whatever form of caffeine you prefer: coffee, tea, soda (including diet) or chocolate to name a few favorites; it is up to each of us to find our own tolerance of caffeine.  Is caffeine a need you want to cultivate and/or part of a desired ritual you wish to continue?

What is Caffeine to You – a Need, Desire or Both?

A little pizza with SALAD please

I was talking to a friend the other day and we got into a discussion about how as adults we are so careful about what we serve our children (and pets for that matter) to eat.  We make sure they try foods like oatmeal and go to great lengths to ensure they eat fruits and vegetables.   If we do take them to Chik-fil-A they have to eat the apples and drink milk while we swallow whole those delicious waffle fries and discretely sip soda.  We encourage kids to eat breakfast while we run out the door without eating or if we are lucky pick up a muffin while we stand in line for our 300 calorie Starbucks drink.

Time and logistics play a major role in what we eat but truth be known I think Marcia Levin Pelchat, PhD, at Monell Chemical Senses Center in Philadelphia hits it on the head by acknowledging in Today’s Dietitian article that scientifically speaking, “people tend to eat what they like.”

Verily, a nugget of common sense.  Of course we reach for what we think tastes yummy. My first pleasure food evokes memories of pizza day in elementary school.  I LOVED hearing the lunch bell and marching in line to go savor pizza.  The smell of the sauce and the tiny flecks of sausage (whose origin I now wonder about) was one of my favorite food moments.

There is to this day something comforting about the smell of pizza sauce combined with melted cheese that makes my mouth water.  A Pavlovian response had been created for me and a palate preference shaped.  The question is can one retrain their palate and start to also crave healthier options like salad rather than only pizza or whatever your favorite food may be?  How do we balance our palate and in some cases just completely retrain it?

Relinquishing the “feast or famine” mentality can go a long way.  It doesn’t have to be all or nothing.  These small steps can eventually lead towards big results.

3 Great Techniques to Retrain the Palate:

1.  Availability – have wholesome foods fruits, vegetables and dark green leafy options in your house or at work

2.  Persevere – Be persistent with yourself (not just your kids) by repeatedly offering yourself a healthy choice such as salad each day – small portions work just fine

3.  Flavor – Pair a salad with one of your favorite foods whose flavor you do truly enjoy so lunch is satisfying

ADA’s spokesperson Dawn J. Blatner, RD shares that when you eat something more often you tend to want it more often (healthy or unhealthy).   I love Dawn’s passion about staying flexible while eating healthy and tasty foods.  Check out her book Flexitarian Diet which is a winning combo of flexibility and mostly vegetarian options.

Who knows you may just start to crave healthier versions of your comfort food.  I now love thin whole wheat crust pizza with less cheese and lots a veggies.  I have come a long way since elementary school.

What Pleasure and Healthy Food Items Could You Pair Together?