Leftover meals get a glamorous makeover in today’s show. With super practical planning tips and creativity, my guest has the scoop on elevating your leftover game from boring to spectacular. Join us to learn more about a new way to meal-prep fantastic meals with her new cookbook, Cook Once Dinner Fix.  Cassie Joy Garcia is a busy mom, meal planner, prepper extraordinaire, and healthy recipe guru. She joins me for new ways of turning tonight’s dinner into tomorrow’s feast. Whether you’re cooking chicken, beef, pork, seafood, or vegetarian fare, Cassie has you covered with creative dinner inspiration. For example, her Harvest Squash can be Monday’s dinner followed on Tuesday by Yellow Curry with Squash and Crispy Spiced Tofu. You can plan a dinner of Roasted Chicken and Potatoes with Fresh Arugula Salad on Friday, and turn these leftovers into Butter Chicken Bowls with White Rice for the next night. Cassie has pointers with every recipe in her cookbook to customize each one to your preferences and dietary needs.  Show Highlights: Cassie’s life in San Antonio, where she started her healthy living blog and became a holistic nutritionist; she makes her home with two young daughters (and a third due in a few months), her husband, and two large dogs How Cassie’s Fed and Fit blog was birthed out of her personal journey of yoyo dieting and discovering the science of inflammatory foods How focusing on gut health gave Cassie a new lease on life Why Cassie’s goal was to heal her gut, reintroduce foods, and eat as many different foods as possible An overview of Cook Once Dinner Fix, which gives the benefits of a prep day without having to have a prep day! An example using chicken that’s cooked and shredded is Chicken Sloppy Joes with Ginger Carrot Slaw and White Chicken Enchilada Casserole with Tomato-Avocado Salad Cassie’s goal is to lessen the burden of getting an efficient meal on the table How repurposing the meal’s protein allows you to focus on side dishes to differentiate the meals How Cassie’s system allows her to “plate dinner with a more joyful heart” An example of a beef recipe is Garlic Peppercorn Beef Roast, which is slow-roasted in the oven with carrots and served with a horseradish cream sauce; it’s then used in Shredded Beef Ragout over Pappardelle Pasta with a rich tomato sauce How Cassie is building adventurous food kiddos in her young children by getting them involved in choosing meals and prepping Cassie’s favorite seafood recipe from the book: Dill Aioli Salmon Bake, which is a salmon fillet with a lemon dill aioli mixture served with roasted potatoes; leftover salmon is made into Salmon Cakes, which Cassie serves with pan-seared green beans   Resources: Cookbook Giveaway: We’re giving away a copy of Cook Once Dinner Fix: Quick and Exciting Ways to Transform Tonight's Dinner into Tomorrow's Feast (Simon & Schuster) to one lucky U.S. winner. Leave a comment in the comments section below telling me about your biggest dinnertime challenge or dilemma and/or why you want to win this book. I’ll pick the winner at random on November 3rd at noon. (U.S. only giveaway, please.) Link to Cassie’s cookbook on Amazon: Fed and Fit website: https://fedandfit.com/ Instagram: @fedandfit Facebook: https://www.facebook.com/fedandfit/ Twitter: @fedandfit

Liz's Healthy Table

107: Hello Leftovers: Turn Tonight’s Dinner Into Tomorrow’s Feast with Cassy Joy Garcia

Many parents fight a losing battle to get more fruits and vegetables into their kids’ diets, but there are simple ways to give kids more empowerment and control. Teaching them to enjoy cooking and eat more sustainably gives them more flexibility and a chance to explore. Join us as we dive into practical ways to get your kids involved in preparing and enjoying healthier meals.   Jenny Chandler is a cooking instructor and cookbook author who lives in Bristol, England. Her latest cookbook, Green Kids Cook, encourages kids to cook and eat food that’s good for their bodies and good for the planet. The book is aimed at ages 7-14 but is suitable for people of all ages with its recipes, crafts, how-tos, tips for reducing food waste, and so much more. On today’s show, Jenny and I share some of her plant-forward recipes from the book, including Green Pea and Coconut Soup, Seeded Oat Bread, and we’ll wrap up with dessert. Of course, we’ll share tips for getting kids to cook, appreciate, love, and eat more fruits and vegetables. Jenny has been on the show before to talk about pulses like lentils, beans, and chickpeas and to talk about one of her other cookbooks, Great Food for Kids. Her goal is to help you, your children, and grandchildren get more plants on the plate.  Show Highlights: Get to know Jenny’s life with her teenage daughter, a husband who makes wildlife films, and city life in Bristol that’s only a short walk to the countryside Why Jenny is passionate about writing and teaching people to eat more healthily and sustainably for regard for animal welfare What it means to eat sustainably Jenny’s mission: to teach, inspire, and engage kids in cooking skills, so they become more adventurous eaters, especially with fruits and vegetables How Jenny incorporated “theme nights” with her husband and daughter on Fridays during the COVID lockdown How Green Kids Cook teaches kids to have fun in the kitchen, explore more fruits and vegetables, and learn more about where foods come from How the book covers snacks and desserts but focuses on skills for cooking simple meals Jenny’s recipe for Green Pea and Coconut Soup, made with sauteed green onions, garlic, ginger, cilantro, frozen peas, and vegetable stock; after pureeing the mixture, add coconut milk and lime juice. (Good served cold or hot--and it’s ready in 15 minutes!) How to balance plant-forward meals for those who love meat Jenny’s tips for reducing food waste at home: Have a “use me now” shelf in the fridge. Incorporate recipes that can handle odd scraps of vegetables, like minestrone soup. Have a “clean sweep” every 3-4 days. Shop locally and more often, making it a family activity for everyone.  Jenny’s recipe for Seeded Oat Bread, made with rolled oats, yogurt, baking soda, various seeds, and molasses A family favorite dessert recipe for Galette, made with fresh seasonal fruit and a simple pastry Resources: Cookbook Giveaway: We're giving away a copy of Green Kids Cook: Simple, Delicious Recipes & Top Tips to one lucky U.S. winner. Leave a comment below telling me about the recipe your kids/grandkids love to make most and/or why you'd love to win a copy. I'll pick the winner at random on October 20th at noon. (U.S. giveaway, only.)   Link to Jenny’s latest book:  https://www.amazon.com/Green-Kids-Cook-Delicious-Recipes/dp/1911663585/ref=sr_1_1?dchild=1&keywords=green+kids+cook+jenny+chandler&qid=1633018328&sr=8-1)   Jenny's website: http://www.jennychandler.co.uk/   Jenny on Instagram @jennychandlerUK Jenny on Facebook Jenny on Twitter @jennychandlerUK    Liz's Links: Author, Color, Cook, Eat! coloring book series Website: Liz's Healthy Table Listen to my Podcast Read my Blog 

106: Kids, Cooking, and Sustainability with Jenny Chandler

September is National Fruit and Veggies Month, and if that wasn't enough, the UN General Assembly designated 2021 as the International Year of Fruits and Vegetables. There’s no excuse not to elevate your fruit and veggie game! Who's with me? On today’s show, we’re talking about fresh new ways to add more fresh, frozen, canned, and dried fruits and veggies to your family’s table every season and all year long. My guest is Andrea Mathis, MS, RDN from Beautiful Eats and Things, and together, we're turning our passion for produce into real-world recipes for you and your family. Andrea Mathis is an Alabama-based registered dietitian/nutritionist and the owner of two blogs: Beautiful Eats and Things and Little Eats and Things. She’s the mom of two little boys and the author of The Complete Book of Smoothies, which is filled with gorgeous and nutritious recipes that bring fruits and veggies to the center of the plate in easy and delicious ways. We are sharing delicious seasonal recipes and cooking techniques that will inspire you with great ideas. Most people don’t eat enough fruits and veggies, so we plan to change that with today’s show!   Show Highlights:   Andrea’s life in Birmingham, Alabama, with two little boys, two blogs, and a lifelong love of cooking Andrea’s cookbook, The Complete Book of Smoothies: 115 Healthy Recipes to Nourish, Heal, and Energize Andrea’s #1 tip to get picky eaters to try new fruits and veggies: pair the new food with something already familiar Why people need to know that all forms of fruits and veggies count, such as canned, dried, and frozen How Andrea uses “smoothie packs,” prepped fruits and veggies frozen in serving size freezer bags for smoothies Andrea and Liz share seasonal fruit and veggie faves: Winter Brussels sprouts, roasted or sliced thin in salads or casseroles Winter squash, baked as a bowl to be filled or roasted with cinnamon and brown sugar Spring Asparagus, roasted or blanched and sliced in salads or dredged in egg and flour to be air-fried as “fries” Radishes, roasted or sauteed with onion and garlic Summer Corn on the cob, eaten whole or added as kernels to other dishes or buttered and spiced with flavorful seasonings and wrapped in foil to be baked in the oven Peaches, sliced thin on BBQ chicken pizzas or grilled and spiced Fall Kale, in a salad or added to smoothies Pumpkin, canned pumpkin to be added in muffins, breads, pancakes, smoothies, chili, enchiladas, etc. or roasted and stuffed mini-pumpkins   Resources:   Andrea's cookbook The Complete Book of Smoothies: 115 Healthy Recipes to Nourish, Heal, and Energize   Where to find Andrea:  Beautiful Eats & Things: https://www.beautifuleatsandthings.com/ FB:  https://www.facebook.com/beautifuleatsandthings/ IG: https://www.instagram.com/beautifuleatsandthings/ Twitter (BeautifulEandT): https://twitter.com/BeautifulEandT Pinterest (BEandThings): https://www.pinterest.com/BEandThings/ TikTok (@beautifuleatsandthings): https://vm.tiktok.com/Jd728bJ/    https://www.tiktok.com/@beautifuleatsandthings/

105: A Year of Fruits and Vegetables with Andrea Mathis, MA, RDN

On today’s show, I'm joined by olive oil expert extraordinaire, David Garcia-Aguirre from Corto Olive Company with a primer on extra virgin olive oil, which he says is "the ingredient that farm-to-table forgot." Discover how olives are grown, harvested and pressed, how to choose the freshest EVOO at the market, how to cook with it, and get recipes galore ... and hear why David wants us all to think of EVOO as the "fresh-pressed juice of olives." David Garci-Aguirre is the Vice President of Operations and Master Miller at Corto Olive Company in Lodi, CA. With a focus on serving independent restaurants throughout the US, Corto uniquely harvests and produces fresh, premium-quality, award-winning Extra Virgin olive oils that enhance the flavor of foods. David is an olive oil guru who is dedicated to the advancement of high-quality olive oil production, research, and education. He’s educating us today about what to look for at the market to know you’re buying the freshest oil, how to store it at home to keep it fresh, and why heat, light, and air are the three biggest enemies of your bottle of olive oil. He teaches us about the latest innovations in packaging, how to use Extra Virgin olive oil to elevate everyday cooking, and why it’s a nutritious addition to your meals. David will bust some myths about olive oil and take us behind-the-scenes at Corto to highlight their gorgeous olive groves and their harvesting, milling, storing, and packing processes.    Show Highlights:   David’s life and work in Lodi, CA Why olive oil is the ingredient that “farm to table” forgot How olive oil is different from all other edible oils in that it’s fresh-pressed juice that retains the flavors and nutrients Why all olive oils are NOT created equal--and most olive oil in your supermarket is already rancid before you even get it home! How Corto focuses on a new technology called “vineyard-style” planting that allows mechanized fall harvests of the fruit when it’s perfectly ripe How most olive oil is produced with olives harvested by the old-style “tree-shaking” method that yields poor quality fruit not at the optimal ripeness How to tell if your olive oil is fresh by its smell and taste (Hint: it SHOULD have a taste!) David’s overview of the milling process: The fruit is crushed into a paste that’s mixed together and then separated with a centrifuge to obtain the oil at cold temperatures; the oil goes straight into stainless steel casks where oxygen can’t get to it. How the “Extra Virgin” olive oil designation is reserved for a natural, unrefined product (CA has the tightest legal standard for EVOO in the world!) Tips for buying olive oil: buy local, if possible, from a reputable company; make sure the oil is in dark glass, stainless steel, or a bag-in-box package, and always check the harvest date How flavor-lock (bag in box) packaging preserves the oil from light and air David busts the most popular myth regarding olive oil, which is that you should never saute or use high heat cooking with it Because of the many healthy compounds unique to olives, olive oil is the #1 food item studied for nutritional health in medical journals Easy salad dressing ideas using olive oil:  David keeps it simple with salt, citrus, and an oil variety that pairs with his food Liz relies on the standard go-to of olive oil, lemon juice, vinegar, dijon mustard, honey, shallot or garlic, and salt and pepper Unusual ways to use olive oil: drizzled on ice cream, as a dip for dark chocolate truffles, poured on popcorn, and homemade mayonnaise How uses olive oil in her rendition of Ina Garten’s recipe for gazpacho; it’s made with cucumber, bell pepper, tomato, red onion, red wine vinegar, garlic, fresh herbs, and fresh corn kernels How to introduce kids to the wonders of olive oil with creative thinking David’s final words: “Rethink how you think about olive oil. Think of it as a fresh-pressed juice.”    Resources: Giveaway: We are giving away a 3-liter Truly 100% Extra Virgin Olive Oil, California Grown, Flavor-Lock Box from Corto. I don't know about you, but I go through a lot of EVOO in my house, so I can attest that this oil rocks. I use it every day ... all day. To enter for a chance to win, post a comment telling me how you use olive oil in your everyday cooking or why you want to win this bag-in-a-box from Corto. (PS: US only giveaway.) (PSS: If you have an awesome recipe for olive oil lemon cake, please share it with me!) Website:  www.corto-olive.com    IG: @Corto_Olive FB: @CortoOlive

104: Olive Oil: What Every Home Cook Should Know with David Garci-Aguirre

On today’s show, we’ll be talking about how to raise a healthy eater, one nourishing bite and sip at a time. This episode is sponsored by Fresh Avocados – Love One Today®, a leading source of the healthiest reasons and tastiest ways to enjoy fresh avocados. A science-based resource, it provides recipes and articles to help make it easy for consumers and health professionals to learn more about the nutritional benefits of fresh avocados and ways to include them in everyday menus. As a mom of two grown boys, I’ve been in the family food and nutrition trenches for quite some time now, and so it’s no surprise that I’m often asked by listeners about the how-tos of raising a healthy eater especially when families are busy, kids are finicky, and unhealthy snack foods are a constant temptation. Well, on today’s show I’ll be giving you my top tips for raising healthy eaters including strategies on how to stock your kitchen as children progress from starting solids to school age and how to reduce the amount of added sugar in your family’s diet. I’m a firm believer that when families make the healthy choice the easy choice, they set a good example and help to build a foundation for life-long healthy eating. On the show, I also share a new, no-sugar-added recipe for Chewy Avocado, Apple, Banana and Oatmeal Cookie. This recipe is ideal for toddlers and kids, and it does double duty as a snack or dessert. But wait, there’s more. On the show, I’ll also tell you about this Avocado and Mango Smoothie. And yes, you guessed it: No added sugar. Show Highlights: Get my top 7 tips for raising your kids or your grandkids to be healthy eaters Set the tone for yourself and family from Day One Take a strategic/thoughtful approach to transitioning infants to solid foods Focus on fresh fruits and vegetables Rethink your drink Get Creative Eat and prepare meals together as a family And don’t deny dessert … but do pay attention to making them “better for you” and lower in added sugar CDC research shows that about a third of all US children are overweight… and that diseases with risk factors linked to poor nutrition like diabetes that were once unique to adults are now impacting our kids More research featured on LoveOneToday.com about the role of avocados in maternal diets that suggests eating avocados may support breastfeeding by supporting the production of nutritious breastmilk. So even before the baby arrives, whether you are the mom, the dad or grandparent, you can help set the family up for success by stocking the pantry with healthy, fresh foods like avocados. Make mealtime easier with the following free resources: 7-Day Meal Planner Supermarket Shopping List 9 out of 10 Americans don’t eat the recommended number of fruit and vegetables servings each day. If you could only make one change to your family’s diet, I’d steer you in the direction of eating more fresh fruits and veggies. Learn about my Fruit First strategy at breakfast. Serve fruit before things like cereal or waffles are presented. Kids will gobble it up, because they’ll be hungry. Plus, fruit is naturally sweet and kids love it Make my pumpkin pancakes Whip up a fruit smoothie Smash avocado on whole grain toast Get strategies for reducing added sugar from your family’s diet NEW recipe for No sugar added Soft and Chewy Avocado, Apple, Banana and Oatmeal Cookie Thirsty for a new smoothie recipe? Try this one from Love One Today for Avocado and Mango Kick-Starter Smoothie Tips for how to freeze fresh avocados (so you can use them up later!) A family dinner recipe for Avocado Shrimp Tacos The latest guidance from the USDA on nutrition: Resource: 2020 – 2025 Dietary Guidelines for Americans  

103: How to Raise a Healthy Eater

The Mediterranean diet is one of the healthiest diets on the planet. It’s rich in fruits and vegetables, olive oil, seafood, nuts, and beans, and it makes good nutrition a pleasure to eat. But what about bread and pasta? Are they AOK to eat as well? Join me on today’s show with guest, Michelle Dudash, RDN as we tackle questions about carbs, kids, and how to enjoy a Mediterranean-style diet with the carbs you love … but fewer of them. Michelle Dudash is an award-winning registered dietitian nutritionist, Cordon Bleu certified chef, a TV personality, and the founder of Dash Dinners Spice Kits. She’s the author of the top-selling Clean Eating for Busy Families, which was featured back in Episode 53. Michelle shares the benefits of a low-carb Mediterranean diet with recipes and tips from her newest cookbook, The Low-Carb Mediterranean Cookbook: Quick and Easy High-Protein, Low-Sugar, Healthy-Fat Recipes for Lifelong Health. We are discussing a few recipes from the book, including Simmered Tahini Chicken and an unbelievably decadent dessert recipe that is low in carbs.    Show Highlights:   Michelle’s life in Indiana as the mom of two daughters and a regular on local and national TV ; she spends her time in recipe development, cookbook writing, and designing her spice kit dinners  How Michelle’s Lebanese heritage gave her a love for a varied diet of Mediterranean foods that explores different cultures and new foods Why kibbeh was a childhood favorite for Michelle; it’s a traditional dish made with ground meat, seasonings, and bulgur wheat How carbs fuel our bodies with energy Why kids need carbs and parents want options Michelle’s new book: a mix of recipes of different types with readily available ingredients Michelle’s favorite recipe in the book: Grilled Chicken Gyro Lettuce Wraps, which are made with chicken thighs marinated in lemon juice, olive oil, cumin, garlic, thyme, oregano, and salt and pepper--then served with a tahini sauce or cucumber yogurt sauce From the book: Simmered Tahini Chicken-- made with chicken tenders sauteed in olive oil and combined with onion, garlic, chicken broth, tahini, lemon juice, and soy sauce; to serve, top them with Greek yogurt and freshly chopped herbs Michelle’s daughters’ favorites from the new book are Fruit Tarts and Mini Molten Chocolate Cakes Michelle’s Berry Tart with Almond Flour Crust is made with butter, honey, cinnamon, salt, dark chocolate, mascarpone cheese, and topped with fresh berries Healthy salads in the book include a Lebanese classic made with iceberg or Bibb lettuce, tomato, cucumber, and a dressing made with lemon juice, mint, olive oil, and salt; the other salad is made with kale, blueberries, feta cheese, walnuts, and a basic vinaigrette Michelle’s experience in Croatia with a delicious adult beverage made from sparkling rosé with fresh herbs, elderflower liqueur, orange zest, and grapefruit-flavored sparkling water Michelle’s advice for one change you can make for better health: “Plan a family meal and sit down to enjoy it together.”   Resources:     We're giving away a copy of The Low-Carb Mediterranean Cookbook: Quick and Easy High-Protein, Low-Sugar, Healthy-Fat Recipes for Lifelong Health. Leave a comment below telling me about your favorite Mediterranean recipe, a Mediterranean recipe you'd love to have lightened up, and/or why you'd love to win a copy. I'll pick one lucky winner at noon on August 11th.   Michelle on Instagram: https://www.instagram.com/michelledudash/ Michelle on Facebook: https://www.facebook.com/MichelleDudashRD/   Michelle's website: https://www.michelledudash.com/

102: Michelle Dudash, RDN: Low-Carb Mediterranean

On today’s show, I'm joined by Sadé Meeks, MS, RD to discuss the evolution of African American cuisine in the U.S.; the foods that define this creative cuisine; the vegetables and staple crops that have been an integral part of the African American table (hint: okra, sweet potatoes, kale, and corn.); how nutrition professionals can honor the traditional foodways of African Americans while emphasizing nutrition; and how African American cuisine continues to evolve. My guest is Sadé Meeks, MS, RD, a food activist and registered dietitian who was born and raised in Mississippi. She is the founder of GRITS (Growing Resilience in the South) with the mission to improve the health and well-being of communities through increased awareness of nutrition, food history, and culture. On the show, Sadé shares the history of African American cooking, traditional foods of the enslaved and how many of those foodways continue today, and she explains how to make small changes to traditional recipes to honor ingredients and flavors while reducing saturated fat and sodium. Together, we also talk about a few recipes you'll definitely want to try including Smoky Collards and Shrimp and Grits. Show Highlights: Get to know Sadé, her big Mississippi family, and why she pursued degrees in dietetics and food science How GRITS helps bridge the gap between nutrition and culture The need for cultural competence in nutrition and food science Highlights of African-American cuisine as the slaves brought their food habits to America How slaves’ diets differed according to the regions they inhabited How true African-American cuisine relies on plant-based meals, one-pot meals, and the pairing of a starch, sauce, and protein, like Shrimp and Grits How the history of fried foods and pork developed in the African-American community as a matter of necessity The story of soul food as an affirmation of the resourcefulness of African-Americans and their meager rations How Sadé learned about cooking as she grew up The importance of small changes in eating a healthier diet, especially in seasonings and cooking methods Sadé’s Smoky Collards, made with onion, garlic, vegetable stock, smoked paprika, seasoned salt, cayenne pepper, and a touch of brown sugar Shrimp and Grits: how the grits are cooked in chicken stock and milk with added salt, pepper, butter, and cheddar cheese; the shrimp is seasoned with Cajun seasoning and paprika, and baby spinach is added at the end How Sadé combines her favorite cheesecake with Red Velvet Cake for a delectable dessert   Resources: www.gritsinc.org   Grow with the Flow podcast Find Sadé on Instagram: @SadeMeeks

101: African American Cooking with Sadé Meeks, MS, RD

For today’s 100th episode of Liz’s Healthy Table, I chose a topic that’s near and dear to my heart: Healthy Aging: From Your Head to Your Toes. The Fountain of Youth does not exist, but as you’ll learn on this week’s show, by placing certain foods at the center of our tables and living an active and vibrant life, we can help to set ourselves up for aging gracefully with a spring in our step and a twinkle in our eye. Today’s episode is sponsored by Fresh Avocados – Love One Today®, a leading source of the healthiest reasons and tastiest ways to enjoy fresh avocados. A science-based resource, it provides recipes and articles to help make it easy for consumers and health professionals to learn more about the nutritional benefits of fresh avocados and ways to include them in everyday menus. Show Highlights:  A discussion on nutrient density (a food that provides substantial amounts of vitamins, minerals, dietary fiber, and other nutrients with relatively few calories.) Avocados are nutrient dense. One serving (1/3 of a medium avocado) has 80 calories and contributes nearly 20 vitamins and minerals. Avocados contain 6 grams naturally good unsaturated fats per serving, and that fat acts as a nutrient booster in the body helping to increase the absorption of fat-soluble nutrients like vitamins A, D, K, and E. An explanation of cognitive health and how diet and physical activity can play a role. Why the antioxidant, lutein, may play a role in cognition and eye health, plus food sources (kale, spinach, eggs, avocados). A 2019 study of 40 healthy, older adults that looked at how consuming one avocado a day for 6 months impacted cognition. How following certain lifestyle habits, including the MIND Diet, can influence health. Two recipes shared: Avocado and Tuna Niçoise Salad (hyperlink to be added when available) and Avocado Oatmeal Breakfast Cookies. The best way to pick, ripen, and store fresh avocados. How I’ve been adding more physical activity into my daily life… and why! 

100: Healthy Aging from Your Head to Your Toes with Liz Weiss, MS, RDN and Love One Today

In today’s show, we’re exploring the blue zones, rare longevity hotspots worldwide where people are thriving into their 100s. Where are these hot spots, and who are these people who have discovered the secrets to living longer, better lives? Nick Buettner is an explorer, National Geographic Fellow, award-winning journalist and producer, and NYT bestselling author. He has spent the past 20 years leading expeditions across six continents around the world, with three of these trips being to the world’s “blue zones.” These are places with longer-than-normal life expectancy and where more people reach age 100 than anywhere else in the world. Nick worked with his brother, Dan, National Geographic, and a team of longevity researchers to identify and explore these pockets of the world where people are living longer lives. In his current role as the VP of Product for The Blue Zones Project, Nick is responsible for taking the Blue Zone longevity lessons to communities across the US. The Project supports well-being initiatives that apply lessons from the Blue Zones to entire communities by focusing on changes to the local environment, public policy, and social networks. The Blue Zone Project uses evidence-informed, sustainable transformations with people, places, and policies to make the healthy choice the easy choice. To date, the Blue Zone Project has empowered over 5 million people to live longer, better lives.  Show Highlights: Get to know world-traveler Nick, who is from Minnesota but has traveled to 45 countries and 48 states in the US The Blue Zones: What are they?  How Nick and his brother, Dan, became interested in finding and identifying these places where mortality rates and disease rates are down, and longevity rates are higher The five demographically confirmed Blue Zones: Okinawa, Japan; Icaria, Greece; Sardinia, Italy; Nicoya Peninsula, Costa Rica; and Loma Linda, California Common denominators in the Blue Zones that boost longevity and help people age healthfully: Daily movement and activity in natural ways Simple stress-reducing techniques, like prayer, naps, ancestor veneration, and gathering with friends and family A strong sense of purpose throughout all of life Wine, in moderation, as part of celebrations and family gatherings Mostly plant-based diets with smaller portion sizes Lower caloric intake A focus on family and love throughout life A strong sense of faith Healthy friends who support healthy behaviors How Nick is bringing Blue Zone living to US communities with policy change, purpose, accessible and affordable healthy food systems, policies to reduce tobacco use, lower obesity rates, engagement among citizens to eliminate isolation, and healthier places to live, work, pray, and play How Nick collects data, does research, formulates policies and outcomes, and rallies people in forming committees to achieve common goals How we can eat a more Blue Zone-like diet by reducing meat portions, adding more vegetables, and using beans consistently for protein Nick’s favorite recipe in The Blue Zones Kitchen: Sardinia Minestrone--and the amazing family story behind this recipe Why people in the Blue Zones have a different perspective on eating carbohydrates How Nick has learned the importance of gardening from his time in the Blue Zones How exercise and movement, social engagement, and healthy foods have contributed to lower rates of dementia in the Blue Zones, along with a special tea made with dandelion, oregano, and thyme Five things we can do to live a “Blue Zone life”: Set up your environment to make the healthy choice easier Be a dependable, supportive, and attentive friend Have intentionality around your sleep habits De-convenience your life so that you take extra steps throughout the day Volunteer to use your skills and passions to give back to your community How kids in Blue Zones eat with their families and eat the same foods as the adults--and are healthier than kids in the US Nick’s advice for eating like you live in a Blue Zone: “Eat food that’s good for you, tastes good, is easy to prepare, and is affordable.”  Resources: https://www.bluezones.com

99: The Blue Zones with Nick Buettner

On this week’s show, we’re talking about raising resilient kids and nurturing families during the pandemic and beyond. We can accomplish this with help from good nutrition, healthy eating habits, regular mealtime routines, and help from today’s guest.  Ekua Walker is a pediatric child development nurse and CEO (chief encouragement officer) who lives and practices in the San Francisco Bay area. Ekua works with families of young children and teens with a range of challenges, including ADHD, communication delays, and disabilities that impact learning. She is board-certified in primary care pediatrics; she also hosts the phenomenal podcast, Moms Changing the World, where moms of all kinds from all over the world find encouragement, tools, and inspiration to raise world-changers, one child at a time, one day at a time. In today’s show, we’ll discuss the importance of established routines, helping kids stay focused, and re-establishing social skills, along with how good nutrition and routines can help with anxiety. Let’s learn more about how we can change the world with good nutrition and strong families.    Show Highlights: Ekua’s life in the Bay area, where she works in a large specialty pediatrics practice, partnering with parents for the treatment and management of many problems for kids; she’s the mom to two girls, ages 7 and 10, hosts her podcast, and loves Zumba What’s come out of the disruption of routines due to the pandemic The mental health impact of the pandemic for children and young people How we can use coping strategies like mindfulness and awareness and making space for the feelings How parents can be the calming influence when a kid’s stress level is escalating Why children need their parents to “just be there” above all else, even in the middle of stressful situations Why downtime and rest are necessities for kids and adults One habit that helps promote attention and focus is single-tasking instead of multitasking What family meals look like at Ekua’s house Ekua’s family background as immigrants from Ghana; her culture has carried over into her cooking The importance of sleep for focus; manage light and screens and use natural sources of melatonin How cooking together with kids can be a powerful teaching tool and help develop their social skills Anxiety: what it is, how it’s common to people of all ages, and foods that can help Ekua’s podcast, in which she talks to moms who are changing the world in interesting ways   Resources: www.momschangingtheworld.org Moms Changing the World - Podcast https://www.momschangingtheworld.org/episodes Moms Changing the World (private group on Facebook -- anyone can join) https://www.facebook.com/groups/320775455777462

98: Ekua Walker, NP: Raising Resilient Kids and Nurturing Families During the Pandemic and Beyond

On this week’s show, we are adding flexibility and joy to the meals you feed yourself and your family. Join us to learn how to balance your plate with foods that still allow fun and freedom instead of leaving you burdened and oppressed by dietary restrictions.  Dawn Jackson (DJ) Blatner is a fellow registered dietitian and author of The Flexitarian Diet: 100 Quick and Delicious Recipes and The Superfood Swap: The 4-Week Program to Eat What You Crave Without the C.R.A.P. DJ is a certified specialist in sports dietetics and on the advisory board of Shape magazine. She’s also a celebrity diet consultant for People magazine and a trusted expert who appears regularly on local and national media outlets such as Good Morning America. DJ starred in and won the primetime, weight-loss reality ABC TV show, My Diet is Better Than Yours. She owns a nutrition consulting and communications business with a focus on real food, more fun, and no BS. DJ is a proud Chicagoan who admits to a healthy obsession with jumping rope. In today’s show, you’ll learn why a flexitarian diet is the eating style you may want to adopt, and we’ll share a bunch of recipes to curb your cravings for sugar and bring super nutrition to your table. Join us! Show Highlights: Getting to know DJ, who has been married for 17 years and is stepmom to Christian; she loves her hometown of Chicago How the pandemic spurred DJ to jump rope, which she loves DJ’s Nutrition WOW (Words of Wisdom) that come through an email every Monday How brand work gets DJ’s creative juices flowing Why DJ believes that fun and joy are critical elements of success in life How to balance your plate with your “wild child” and your “health nut” in mind every time you eat “Flexitarian”--a plant-based, vegetarian-ish eating style that doesn’t cut anything out, where meat becomes a condiment-sized part of the meal that can be swapped out for a plant protein One of DJ’s favorite recipes: Nutty Brown Rice, which is made with chopped nuts, green onion, and an egg DJ’s Chickpea Flatbread with Tahini Sauce, which is made with chickpea flour, water, and olive oil; cook it like a pancake How tahini (made with ground sesame seeds) pairs great with yogurt and lemon to make great sauces DJ’s BBQ Chicken Bowl, which is made with canned beans cooked in a skillet with BBQ sauce (but it can be made without the chicken!) How to use beans and themes in swapping out meat for plant protein by adding taco seasoning, pesto, or lemon juice and herbs DJ’s tips for adding fun to meals and reducing stress in meal planning How to break up with sugar but “own it like a boss” when you decide to enjoy a treat; DJ says it’s all about the situation and the energy with which we eat it DJ’s tips for dealing with picky eaters: Use the calendar to allow each person to pick the family meal and respectfully try to enjoy everyone’s choices. Also, have a snack list on the refrigerator of what’s in stock What’s next for DJ? Final words from DJ: “Wake up and show up. Do the work in front of you with joyful enthusiasm, and stay open to all possibilities.”   Resources:   Website: djblatner.com IG: @djblatner   Liz Weiss Author, Color, Cook, Eat! coloring book series Website: Liz's Healthy Table Listen to my Podcast Read my Blog

97: Eat Like a Flexitarian...With a Side of Joy with DJ Blatner, RDN

We’ve been living with the pandemic for over a year. How in the world have we survived? There has been much confusion about doing simple things like going to the grocery store and eating out. My guest, Dr. Ben Chapman, is here with the latest on food safety and COVID. He’s answering our most pressing questions about the virus and teaching us the basics that we need to know. I hope today’s show will help you feel more comfortable and better prepared for that next grocery shopping trip or an excursion to get takeout food.  Dr. Ben Chapman is a professor and Food Safety Extension Specialist at NC State University. He studies pathogens and public health with the goal of less foodborne illness. He has a BS in Molecular Biology and Genetics and a Master’s and Ph.D. in Plant Agriculture. Ben’s team at NC State is involved in a cool project called FoodCoVNET, which provides evidence-based information designed to alleviate all of our fears about the food supply and community spread of the virus.  Show Highlights: Get to know Ben, his work, and his family: Originally from Toronto, Ben has been at NC State University for 13 years; he lives in Raleigh, NC, with his two kids and his wife, who works in home design Ben’s research and work on how people prepare food in the interest of food safety Ben’s podcasts, Food Safety Talk and Risky or Not The website, FoodCoVNET, which is a one-stop-shop for information and answers to our questions about food and COVID The basics of mucous, spit, virus transmission, and the dangers of inhaling “shared air” How noroviruses and salmonella differ from COVID in the ways they are transmitted and contracted Why respiratory viruses like the common cold, influenza, and others don’t usually cause infection through food consumption If you can catch the common cold by touching a germy shopping cart, why can’t you catch COVID by touching something? Are we over-sanitizing? If a waitress or kitchen staff coughs on your plate and food and then hands it to you, can you get sick? Do we need to wipe down our groceries before we bring them into our home? Does COVID-19 behave like salmonella and other food pathogens? Is our continual sanitizing just “hygiene theater,” or will the sanitizing of public spaces continue? How much of a risk is it to have food made by others at a group gathering? Are the new mutations able to spread more easily by contact instead of air? Will the new variants make it safe to get takeout? Is there any difference between eating outdoors and indoors when dining out? Once we’re all vaccinated, will it be safer to eat indoors again? Should we call restaurants and ask what their practices are to prevent the spread of COVID? What is happening in the meat industry that we can feel good about how and where our food is produced? Final words on food safety and COVID: “The biggest risk in this pandemic is being around other people and shared air. These are the things that we know lead to illnesses and problems around the world. The normal everyday food safety guidelines like cleaning and sanitizing after food handling and keeping our hands clean and sanitized will go a long way in reducing our risk even further.”   Resources: www.foodcov.net https://foodsafety.ces.ncsu.edu   Ben's Podcasts: http://foodsafetytalk.com https://www.riskyornot.co   facebook: https://www.facebook.com/SafePlatesFSIC/   Ben on Social Media: Twitter @benjaminchapman @foodcovnet @safeplatesFSIC   Instagram @barfblogben @foodcovnet @safeplatesfsic   Blog: Barfblog.com

96: COVID-19, Food Safety, and Your Questions Answered with Ben Chapman, PhD

COVID may be restricting our travel, but you can join me today on a food adventure to Cuba, a beautiful and exciting place that I’ve always wanted to visit. We are talking about all things Cuban cooking, so join us to learn more! Lourdes Castro is a fellow dietitian and cookbook author, and the co-author of a brand new cookbook, Cuba Cooks. She shares insights to traditional Cuban cuisine and what you might find if you travel across this island in the Caribbean. We’ll discuss delicious recipes that you will want to try, like Cuban Rice and Beans, Citrus Marinated Chicken, Seared Romaine Hearts, and Quick Pickled Onions.  Show Highlights: Get to know Lourdes and learn about her life growing up in Miami and her work in Brooklyn as the Director of the NYU Food Lab, where she teaches food science and nutrition How COVID has given Lourdes a richer toolbox with which to teach students via Zoom How Cuban family meals revolve around beans, rice, tropical fruits, and fish, but are very “benign” in many ways and not as varied as we might assume How traditional Cuban foods are full of sweet, sour, and tangy flavors from a combination of Spanish, African, and Chinese influences How Cuban food is MUCH more than rice and beans and Cuban sandwiches How Cuban pizza became popular in the 1970s How Lourdes’ parents reacted to her visit to their Cuban homeland with her mother Lourdes’ recipe for Cuban Rice and Beans starts with garlic, olive oil, onion, and green peppers. Cumin, oregano, and rice are added and sauteed. Canned black beans with their liquid are added with water, and the dish cooks for 45 minutes. For full flavor and color, let the dish sit for about an hour before serving. (Use medium or long-grain rice, and other beans can be substituted.) Lourdes’ recipe for Citrus Marinated Chicken starts with a Mojo-like blend of olive oil, garlic, orange juice, lime juice, oregano, cumin, and salt and pepper. Puree in a blender and marinate for 30 minutes or overnight in the refrigerator. Cook the chicken quickly in a skillet for a beautiful caramelization. With Citrus Marinated Chicken, Lourdes serves Seared Romaine Hearts sprinkled with seared lime juice and Pickled Onion, which is simply thinly sliced red onion marinated in red wine vinegar.   Resources:   Giveaway: Cuba Cooks by Lourdes Castro and Guillermo Pernot Post a comment below and tell me about your favorite Cuban recipe or the best Cuban restaurant you've been to, or tell me why you'd like to win a copy of this cookbook.   Website: http://lourdescastro.net/ Instagram: https://www.instagram.com/lourdes.castro.rdn/   Culinary Nutrition Collaborative (how Liz and Lourdes met): https://www.culinarynutritioncollaborative.com/ 

95: Cuban Cooking: YUM! with Lourdes Castro, MS, RDN

What is the secret to eating well, feeling great, and staying vibrant through midlife and beyond? Don’t we all want to know? Join us for kitchen inspiration to boost your wellness! Amanda Haas is a bestselling cookbook author, instructor, and mom to two teenage sons. She’s the voice behind the website and blog, Amanda Haas Cooks. She’s a past test kitchen manager at Williams-Sonoma and the author of several cookbooks, including her latest, The Vibrant Life. Amanda’s motto is: “I make food that tastes so good, you don’t even realize it’s good for you.” She’s a foodie after my own heart! You’ll hear all kinds of inspiration for delicious meals and a healthy life, including Amanda’s recipe for Fall Quinoa Salad and Coconut Ginger Sea Bass in Parchment. Join us!   Show Highlights: Amanda’s life in northern CA with two teenage boys, who are BIG eaters What family dinner looks like in Amanda’s house Amanda’s career journey from cooking school, writing cookbooks and being the culinary director at Williams-Sonoma Amanda’s go-to chimichurri sauce made with cilantro, parsley, basil, mint, olive oil, garlic, shallots, lime/lemon juice, and dijon mustard Why Amanda’s book includes self-care practices for midlife and beyond, along with many other helpful topics to raise awareness about feeling great Why Amanda went gluten-free because of chronic health issues and increasing pain Amanda’s advice: “Educate yourself and realize that there’s not a one-size-fits-all approach.” Amanda’s Fall Quinoa Salad made with a lemon vinaigrette, arugula, roasted butternut squash, toasted pepitas, golden raisins, and tarragon How tarragon is underused and underappreciated Why herbs are a great way to get kids used to “eating green” Amanda’s Coconut Ginger Sea Bass in Parchment made with sesame oil, tamari, coconut milk, lime, ginger, garlic, honey, mushrooms, bok choy, green onion, and sesame seeds (You can substitute salmon, halibut, or other firm fish.) Amanda’s favorite dessert recipe for Panna Cotta with coconut milk, matcha, berries, and sesame seeds What’s next for Amanda? Giveaway: We are giving away one copy of The Vibrant Life to a lucky U.S. winner. For a chance to enter to win, post a comment in the Comments section at the end of this post, and tell me about why you want to win the book or the recipe you turn to time and time again that makes you feel good and gives you a sense of vitality. I'll pick the winner on April 21st. For extra entries, head to my Instagram page.  Find Amanda: YouTube Instagram Facebook Visit her website:  www.amandahaascooks.com  

94: Living a Vibrant Life with Amanda Haas

If you’re like me, a recent empty-nester, or perhaps newly married or cooking for just yourself and a partner, you may be frustrated with the task of cooking for two. If you’ve been accustomed to cooking for several people, you might be horrified at the food waste when it’s just the two of you. Today’s guest has all the bases covered with helpful tips and kitchen inspiration for cooking for two.  Jenna Braddock is a registered dietitian and certified Sports Dietetics specialist who lives in Florida with her husband and two kids. She hosts the blog, Make Healthy Easy, and her new cookbook is Easy Cooking for Two: 75 Perfectly Portioned Recipes. In today’s show, you’ll hear Jenna’s advice for stocking a pantry for cooking for two and not a crowd. Do you wonder how to keep herbs fresh when you buy a big bunch but only need a handful? Jenna has the answer! We will discuss the benefits of cooking for two regarding less food waste and delicious recipes from Jenna’s book, like Adobo Turkey Tacos, Warm Quinoa Salad, and Mango Salsa Pork Chops.    Show Highlights:   Get to know Jenna and her life in St. Augustine with her football coach husband and two young sons; it’s a football-filled life! Tips for group gatherings for teenagers (think about salads and fresh fruit) What dinner looks like at Jenna’s house Why Jenna started her blog, Make Healthy Easy, which is food-focused with do-able and delicious recipes How Jenna’s cookbook provides the perfect solution for those who don’t want to cook large meals How cooking for two helps eliminate food waste The benefits of cooking for two include experimenting with different ingredients and recipes and avoiding the “condiment graveyard” in your refrigerator and pantry How Jenna’s cookbook is structured with vegetarian/vegan recipes, lighter fare, seafood, poultry, pork, and beef Tips on how to make fresh herbs last longer so they don’t end up in the trash One of Jenna’s kids’ favorite recipes: Taco Bowl with refried beans, beef, cheese, tortillas, and toppings How we can rethink grocery shopping to accommodate cooking for two Jenna’s Adobo Turkey Nachos, which are made with diced onions, broccoli slaw, ground turkey, and adobo seasoning How using key spice blends keep you from needing a ton of in Jenna’s recipe for Warm Quinoa Salad, which is made with quinoa, wilted and chopped spinach, frozen edamame, red wine vinegar, and dried cherries How Jenna’s Sheet Pan Shrimp Bowls use frozen rice as an ingredient Why freezer section fruits, veggies, and grains are perfect for easy and nutritious recipes for two Jenna’s recipe for Mango Salsa Pork Chops uses boneless pork loin chops and a salsa made with chopped mango, jalapeno, red onion, and lime juice Jenna’s husband’s favorite recipe is Chile Lime Pork Chops, which are seasoned with chipotle chile powder, lime juice, and salt Jenna’s favorite family go-to recipe is Apricot Chicken with Spinach Rice; she uses two boneless, skinless thighs from a frozen bag of chicken thighs and makes a pan sauce of apricot preserves and balsamic vinegar     Resources:   Giveaway:  We are giving away a copy of Easy Cooking for Two: 75 Perfectly Portioned Recipes to one lucky U.S. winner. For a chance to enter to win, post a comment in the Comments section at the end of this post and tell me about why you want to win the book or your favorite recipe for two. I'll pick the winner on April 7th.   Find Jenna on the web: https://jennabraddock.com/ Instagram: https://www.instagram.com/make.healthy.easy/ Facebook: https://www.facebook.com/MakeHealthyEasy/   Easy Cooking for Two on Amazon    

93: Easy Cooking for Two with Jenna Braddock, MSH, RDN, CSSD

If you’re looking for a healthy new way to feed your family without the hassle or hype, you’ve come to the right place. Your host, registered dietitian, Liz Weiss, serves up wholesome and flavorful recipes with a tasty side of science, good nutrition, and fun. Liz is a mom of two grown boys, a cookbook author, a family nutrition expert, and a healthy food blogger, and on each episode, she teams up with a fellow dietitian, chef, or cookbook author to bring fresh ideas and practical mealtime advice from her table to yours.

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Liz's Healthy Table

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