Clients often ask me for restaurant suggestions for healthy dining in Harvard Square.  One resource that many of you might find helpful (regardless of location) is called The Healthy Dining Finder.  Essentially, you type in your zip code, price range, and type of restaurant you are looking for.  And the website produces restaurants and menu suggestions based on your search criteria.  The only downside is that most of the participating restaurants are chains, so it won't cover all of the restaurants in your area.

My favorite cheap and healthy restaurant choice in Harvard Square is Felipe's Taqueria.  You can get a whole wheat veggie burrito (filled with freshly grilled vegetables) for under $5.  With whole grains, tons of veggies, and black beans it's filling and packed with wholesome nutrition.  I highly recommend it.

Have you ever wondered what "normal" eating looks like?  I was recently forwarded this article on "normal eating" and wanted to share it with all of you.  What do you think normal eating looks like?  Here's the article from the NY Times:

Today, the mental health site PsychCentral.com asks an interesting question: What does it mean to eat “normally?”

Given that 60 percent of the population is overweight, our view of normal eating has changed over the years. For some eaters, “normal” means eating fast food on a regular basis. For others, “normal” means regular failed efforts at calorie restriction in an endless cycle of yo-yo dieting.

The article cites a broad definition of normal eating by registered dietitian Ellyn Satter. Here are some of the highlights:

Normal eating is going to the table hungry and eating until you are satisfied.
Normal eating is being able to give some thought to your food selection so you get nutritious food, but not being so wary and restrictive that you miss out on enjoyable food.
It is leaving some cookies on the plate because you know you can have some again tomorrow, or it is eating more now because they taste so wonderful.
Normal eating is trusting your body to make up for your mistakes in eating.
Normal eating takes up some of your time and attention, but keeps its place as only one important area of your life
The PsychCentral post offers a lengthy exploration of what it means to eat normally.

So what do you think of Ms. Satter’s definitions of normal eating? And how do you define eating normally?

If you are interested in this topic and want to read more, check out a book by Karen Koenig called "The Rules of Normal Eating."  It's fantatstic.

I wanted to share with you two of my favorite recipes of the summer.  The first recipe comes from Cooking Light, my favorite resource for great recipes (check out their website, it's packed full of delicious recipes and practical culinary information). 

Both recipes are fresh, full of flavor, and so incredibly simple.  They remind me that nutritious food can taste fabulous, but doesn't have to take a lot of time or money.  If you decide to try them out, let me know what you think!

Toasted Pita Salad
This Mediterranean-style salad highlights the pungent, slightly peppery tang of oregano. Oregano's milder cousin, marjoram, would make a good substitute.
Yield 6 servings (serving size: about 1 cup)

Ingredients
2 (6-inch) pitas, split in half horizontally
3 cups chopped tomato (about 4 medium)
1 1/2 cups chopped English cucumber
1/4 cup finely chopped red onion
1/4 cup chopped fresh oregano
2 tablespoons chopped fresh flat-leaf parsley
2 tablespoons fresh lime juice
1 teaspoon ground cumin
4 teaspoons extra-virgin olive oil
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper
1/2 teaspoon honey
Note: I used a dry Italian blend of seasonings in place of the fresh oregano and parsley and it still came out splendid.

Preparation
1. Preheat oven to 350°.

2. Place pitas on a baking sheet; bake at 350° for 10 minutes or until crisp. Cool completely; break into small pieces.

3. Combine tomato and next 4 ingredients (through parsley) in a large bowl. Combine lime juice and remaining ingredients in a small bowl, stirring with a whisk. Pour juice mixture over tomato mixture; toss gently. Add pita pieces to bowl; toss gently. Let stand 10 minutes before serving.


Ginger & Lemon Grilled Chicken

Serves 6

Ingredients
1 cup plain yogurt, whisked smooth
1 T cumin
1 T garam masala
1 tsp. chili powder
2 tsp. grated fres ginger
Salt, to taste
Juice of 2 lemons
8 garlic cloves, minced
2 lbs boneless, skinless chicken breasts, cut into 2-inch cubes

Preparation
In a large bowl mix all of the ingredients except the chicken.  Add the chicken and toss until coated with marinade.  Cover and refrigerate for 2-3 hours.

Pre-heat grill pan or indoor electric grill to high.

Place chicken on hot grill and cook for 5-6 minutes on each side, until charred at edges and firm in the middle.

Serve hot.

I recently had the opportunity to co-lead a weekend workshop with a Boston-based organization called Feeding Ourselves, which aims to help people learn how to feed themselves based on internal cues (i.e. hunger and fullness) rather than for emotional or social reasons. The Feeding Ourselves approach combines psychological awareness with behavioral techniques for establishing a positive relationship to food. Through this experience and through a lot of the counseling that I do, I’m often reminded that a lot of people have a hard time determining whether or not they are actually hungry!

One important way to establish balanced eating is to try to eat for physical reasons most of the time (shoot for 80%). And an easy way to determine if you are actually hungry is by using THE APPLE TEST. The idea is that you choose a neutral food, like an apple (something you like to eat, but wouldn’t be tempted to eat it unless you were hungry). And the next time you are reaching for a bit to eat but aren’t sure if you are actually hungry, ask yourself if you’d eat an apple (or another neutral food). If the answer is no, you probably aren’t hungry.

I wanted to let me local readers know that I will be teaching a new class at the Cambridge Center for Adult Education this Fall.  Here are the course details:

Food and Mood
by Marci Anderson
Do you feel tired and sluggish even when you get enough sleep? What about insatiable snack cravings that you just can’ t kick? Learn how diet, meal timing, and hormones interact to influence your mood, energy levels, and appetite.You’ ll discover simple changes that you can start making today that can significantly improve body and brain function.You’ ll also receive sample menus and recipes to take home. With the right meal mix and timing, you can start feeing more satisfied and energized today! Limited to 16.
Sec. 01: 1 Monday, 5:45-8:45 pm. Sep. 21, 56 Brattle St. | $60
Course Code: FDMD–1
Starts on: September 21, 2009
Ends on: September 21, 2009
Price:60.00


If you'd like to register, you can do so on the CCAE website or by calling them at 617-547-6789.

If you have any friends or family members that may be interested, please send them this information!

I have an absolute love for reading and buying cookbooks.  Everytime I get a new one, my husband wonders if I don't already have enough recipes to choose from...I reassure him that you can never have too many cookbooks.  And one of my very favorite cookbooks is one I received while teaching a nutrition class for people undergoing different types of treatment for cancer.  It's called "Eating Well Through Cancer" by Holly Clegg.  The recipes are simple and tasty.  Plus each section is organized by topic (i.e. pre-treatment, dry mouth, constipation, etc.) to meet the varying needs of each stage of treatment and potential side effects.  She has also co-authored the book with an oncologist so there is all sorts of practical information for patients and caregivers.

I shared the cookbook with my Mom a couple of years ago because I had been raving about one of the many delicious recipes in the cookbook.  She bought it and loved it too.  So when a good friend of hers was diagnosed with cancer, she thought giving her the cookbook would be a nice way to say that she cared.  I'd like to share with you the thank you note that my Mom received from her friend.

Thank you so much for thinking of me and sharing the "Eating Well Through Cancer" cookbook with me. Many times "healthy" cookbooks can be much more healthy and way less tasty. This book has so many delicious looking recipes for the whole family.

I appreciate your notes and recommendations on some recipes you've already tried and enjoyed.
I decided to read the book cover-to-cover and found so much truly useful informatin about dealing with specific problems during the different phases of treatment, and which recipes would be useful at specific times. This book is TOTALLY AWESOME!! Thank you so much!

Most of you probably know someone who has, is, or will have to deal with cancer and the difficulties of cancer treatment.  This may be a great resource for you to share with others.  Or if you are looking for a new cookbook for everyday cooking, I highly recommend it!  I also have Holly's Freezer Friendly cookbook which I also love.

Check out Holly's website.  She has several cookbooks as well as free recipes posted online.