So I recently wrote an article on healthy snacking as a guest blogger for Dianna Huff, who specializes in business to business (B2B) marketing communications and search engine optimization.  Check out the article.  Trust me, snacking is either friend or foe...I provide 4 common pitfalls, 4 helpful solutions, and 4 simple snacking ideas for anyone crunched for time....which is most of us!

In honor of Earth Day, I'd like to give you a couple of ideas to eat in a more "sustainable" way.  Sure, we hear the term "sustainable" all of the time.  But the truth of the matter is that most of our Western agricultural practices degrade our environment and deplete our soil.  What's the direct consequence for me and you?  Our food supply is becoming less nutrient dense than it was 50 years ago.  That means our carrots and tomatoes contain fewer vitamins and minerals per serving.

The good news is that one of the best solutions is to buy more food locally.  You can do this by frequenting your local farmers markets.  Check out Local Harvest's Website.  They provide a search option which allows you to locate all of the farmers markets near your zip code.  I searched under my zip code, 02138, and found several markets within walking distance.  I'm fortunate to have two Harvard Farmer's Markets right outside my doorstep.  Each market is listed with a brief summary, upcoming events and activities, the location, operating hours, and contact information.  You can also access tips and recipes by simply clicking on the various produce offerings.  

Another fantastic option for buying local is to join a CSA, or Community Supported Agriculture.  Interested consumers purchase a share (aka a "membership" or a "subscription") and in return receive a box (bag, basket) of seasonal produce each week throughout the farming season.  Check out this website for information on joining a CSA in your neighborhood.

Remember, we only have one earth on which to live.  Treat it well!  Eating locally isn't just sustainable, it's delicious.

As I type, the Boston Marathon is well underway.  Since 1897, thousands of athletes have trained rigorously in order to compete in the world's oldest annual marathon race.  And it is a site to behold!  Last year, I cheered on runners at mile 22.  With a few miles to go, some competitors were running, some were walking, and some were even limping. 

As I stood there I thought "while this is truly amazing, long distance running is not for me!"  And I would imagine that many of you feel the same way.  But in the spirit of the marathon, I'd like to send out a message of encouragement and motivation.  Let this marathon season ignite a desire to set a new goal or a new challenge for yourself.  Our bodies are made to move!  And the natural consequences of inactivity are numerous: risk for developing chronic disease increases, muscle tone is lost, flexibility slackens, and our ability to keep up with the rigours of daily life (including children and grandchildren!) diminshes.

For health benefits, exercise at least 30 minutes a day.  Those 30 minutes do not have to be continuous but they do need to be designed to get your heart rate up.  Make it intentional, make it consistent, and make it something you enjoy.  Consider partnering with a buddy for moral support, accountability, and some good conversation (but make sure you are working your bodies more than your mouths).

So here is my challenge to you, make a fitness goal for the coming week.  Track it.  And see how you do.  Trust me, writing it down and tracking it is essential.  Here is an example of a "SMART GOAL."  A goal that is Specific, Measurable, Attainable, Realistic, and Timely.

1.) I will walk with my husband for 30 minutes on Tuesday, Thursday, and Saturday at 7:00 pm.
Notice the detail.  A specific plan is in place and it is very easy to measure whether or not the goal has been accomplished.

Good luck with your fitness challenge and feel free to report back on your successes!  If you like what you are reading, forward this blog along to a friend.  Create a network of friends and family that are working together for a healthier future.

Eating food that is in season is one of the best things you can do for your health and your local economy.  Produce that is in season tends to be higher in nutritional quality and available for purchase from your local farmers markets...soon to be sprouting up!

Here is a link to a fabulous resource from the website Field to Plate.  It's a page with a link to seasonal produce by State.  And about.com  has a great article with a list of fruits and vegetables along with their peak growing season.

So I thought I'd share a delicious recipe for asparagus, one of my favorite spring vegetables.  This recipe was actually attached to my bundle of asparaugs.

Asparagus Vinaigrette
1/2 lb. asaparagus per person
Italian dressing of French vinaigrette (I use the cheapest store brand I can find)
Fresh Parmesan cheese

Blanch asparagus until almost tender, 3-4 minutes. (Note: I steamed mine for about 15 minutes)
Drain and rinse with cold water to halt cooking proces (Note: the colder the water the better)
Pour Italian dresing over the asparagus. (Note: do this in the dish you intend to serve it.  I put mine on top of aluminum foil to save on clean up.) 
Let it marinate for 4 hours or overnight.  Before serving, sprinkle with Parmesan cheese.

(I actually didn't wait 4 hours before taste testing and it was still extremely tasty).

We have finally made it to our last and final blog posting for this series on the basics of grocery shopping. I’ve walked you through the steps of preparation, what to buy, and how to efficiently use your time and money.

While all of the topics we’ve covered so far are important, this one perhaps takes the cake. So if you learn anything from me, I want it to be this: your delicious and fresh food should be as easy and accessible as the processed/packaged items in your pantry. Just follow these three easy steps and say good-bye to old, rotten produce mysteries in your crisper! It’s a sure fire way to actually eat what you buy, while it’s still fresh and delicious.

1.) Make sure you have plenty of plastic bags, Tupperware, or storage containers.
2.) When you get home from the store take the time to wash, chop, and store your produce. Yes, that means slicing strawberries, cutting peppers, washing lettuce, etc. Remember, your job is to make the food accessible for quick snacking and snappy meals.
3.) Consult your meal plan for the week. When Wednesday rolls around, you won’t forget to serve broccoli with your stir-fry, because it’s written on your list! If you have a particularly busy schedule the following day, this may help you to prep any items to save cooking time.

Challenge: Take the time to read through all the grocery shopping blog posts I-V. Start practicing your new skills. Then let me know how it’s going.

If you’ve found any of this information to be useful, be sure to forward it along to a friend.

A few days ago, a close friend called with a dilemma.  "I think my friend has an eating disorder, what should I do?  What can I say?"  For anyone who has witnessed a friend or relative suffer the demands of such a destructive illness, you know how difficult these questions can be.  Please know that if you find yourself in such a situation, you are not alone.  There are places of support to offer advice, encouragement, and information to guide you.  The National Eating Disorders Association has published a fabulous handout "What Should I Say? Tips for Talking to a Friend Who May be Struggling with an Eating Disorder."  Their website is filled with an abundance of resources and information.

Additionally, if you live in Massachusetts, the Multi-Service Eating Disorder Association (MEDA) offers support groups, education materials, and referrals for eating disorder specialists in your area.  I am actually attending MEDA's annual conference this weekend.  It has been an uplifting experience to be surrounded by professionals dedicated to the cause of successfully treating individuals and families of individuals struggling with eating disorders.

Please know that eating disorders are a very serious mental illness, not to be taken lightly.  Avoid giving simple solutions and comments (i.e. just eat more, you need to gain some weight).  This can be harmful and hurtful.  But expressions of love and concern may create an environment of trust.

As a nutrition therapist who treats eating disorders, I have seen the miracles of recovery that take place because a brave friend or family member has taken that step and expressed love and concern.  My message is one of hope: recovery is possible and you may be the lifeline to someone who desperately needs it.