How to boost Vitamin D | Video | abc7chicago.com

How to boost Vitamin D | Video | abc7chicago.com.

Phytosterols: The Cholesterol Picker Upper

By David Grotto, RDN, LDN
As seen on Real Life Nutrition on WebMD

Phytosterols are a plant’s version of cholesterol; however instead of clogging up our arteries, they clean them! Phytosterols promote the movement of cholesterol into the intestinal tract and help block the absorption sites responsible for attracting cholesterol. Think of it like a game of musical chairs. If there are only 10 seats for 10 cholesterol bodies, then all of them will get a seat. But if you add in an additional 10 bodies of phytosterols, odds are that the seats will be divided evenly between cholesterol and phytosterols allowing for the remaining cholesterol to be whisked away.

There are two basic types of phytosterols: plant sterols and stanols. Despite their different names, research indicates that there are no significant differences in their health impact on cholesterol when consumed as part of a low-fat diet. The US Food and Drug Administration (FDA) approved a health claim for plant sterol/stanol esters for reducing the risk of heart disease: “Diets low in saturated fat and cholesterol that include at least 1.3 grams of plant sterol esters or 3.4 grams of plant stanol esters, consumed in two meals with other foods, may reduce the risk of heart disease.”

What Foods Contain Phytosterols?
In general, plant phytosterols are abundant in nuts, seeds, legumes and in plant oils. The richest sources are as follows:

Rice Bran Oil: 322mg/ounce: It has a mild nutty flavor and is a great oil to cook with because it has such a high smoke and is more resistant to oxidation giving it a nice long shelf life. It is an excellent source of vitamin E and contains an antioxidant called gamma-oryzanol, which has been thought to help lower one’s risk for heart disease. In one Japanese study, rice bran oil helped reduce symptoms of hot flashes among women subjects.

Corn oil: 264mg/ounce: Corn oil is one of the most popular cooking oils in the United States, especially in commercial cooking and baking. A double blind placebo controlled human study put men on either a diet containing 30% fat mainly from corn oil or from a sunflower/olive oil blend. Researchers found that the vitamin E content of corn oil did a better job of protecting the DNA of cells from mutating into dangerous cancer cells compared to a diet with sunflower and olive oil.

Sesame seeds/oil: 200-223mg /ounce. Cold-pressed sesame oil is great for deep frying because of its high smoke-point, whereas the dark brown oil is better suited for stir frying or sauces and dressings. Sesame seeds and their oil may have other heart health benefits beyond their phytosterol content. In a small study of hypertensive men who were placed on a daily regimen of a little over an ounce of sesame oil, it was observed that they had better blood flow through their arteries. This was the first study to show that daily intake of sesame oil improves endothelial function and this effect is sustained with long-term daily use.

Canola oil: 188mg/ounce: Canola oil is made from canola seed which belongs to the Brassica family where you’ll find members like cabbage and cauliflower. It contains the lowest level of saturated fats of any vegetable oil and is an excellent source of monounsaturated fatty acids and omega 3 fats, which benefit healthy cholesterol levels. Like corn oil, canola is also a rich source of vitamin E.

Sunflower seeds: 150mg/1/4 cup: Sunflower seeds are an excellent source of magnesium, copper, manganese, selenium, thiamine, and a Vitamin E (almost half of your daily requirements!). These nutrient packed seeds are also a good source of the B vitamins and other trace minerals, not to mention that they are also a great source of protein and fiber. The major phytosterol in sunflower seeds is beta-sitosterol which may benefit prostate and heart health.

Pistachios: 80mg/ounce: Pistachios are one of the oldest nuts in existence and it is estimated that humans have been eating pistachios in one form or another for at least 9,000 years. They are rich in the plant nutrients lutein, beta-carotene and contain a hefty amount of the gamma-tocopherol form of vitamin E. A randomized cross-over controlled Penn State study found that a couple of handfuls of pistachios a day added to a low cholesterol diet lowered LDL cholesterol and boosted heart-healthy antioxidants better than a heart healthy diet alone.

Wheat germ oil: 150mg/ounce: Wheat germ is the oily component of the wheat kernel. The oil contains high amounts of octacosanol, a plant nutrient found in vegetable oils that has been reported to enhance endurance, reaction time, and exercise capacity by increasing oxygen in cells of the body. It has also been associated with reducing cholesterol. A one- tablespoon serving supplies over 100% of the daily value of vitamin E. Wheat germ oil has also been used to treat various skin conditions such as eczema and skin rashes with some success.

Supplement it? Intakes of plant phytosterols/stanols in excess of the recommended 2g/day dose are associated with additional reductions in harmful LDL cholesterol, which may reduce the risk of coronary heart disease (CHD). The National Cholesterol Education Program recommends adding 2 grams daily of phytosterols to a cholesterol-lowering diet for people who have not been successful in lowering cholesterol by diet alone. In order to achieve this level, fortification of foods such as margarine-type spreads, orange juice, yogurt and yogurt-based drinks and dietary supplements might be necessary, even in addition to the plant sterol-rich foods mentioned above. A 5-week double blinded placebo controlled study demonstrated nearly a 5 percent reduction in “bad” low-density lipoprotein (LDL) cholesterol in participants who had elevated cholesterol levels when a supplement containing approximately 2 grams of plant phytosterols was added to their cholesterol reducing diet.

3 Foods That Will Help You Sleep Better

As seen on KnowMoreTV.com!

http://www.knowmore.tv/food-fitness/3-foods-that-will-help-you-sleep-better/#.UYCBpIakrac.wordpress

5 Foods for Fighting Pain

As seen today on WebMD
Spring is in the air and hopefully for many of us, that spurs the desire to move more. Unfortunately, more movement can spell more pain, especially for joints that haven’t moved in a while or are subjected to abuse. Although millions of Americans use prescription and non-prescription drugs daily in an effort to control inflammation and pain however, studies are ongoing to see if what we eat can help with pain relief. Here are some foods that look promising:

Cherries are packed with anthocyanins which have similar pain-reducing effects as anti-inflammatory drugs like aspirin. A study published in the Journal of the International Society of Sports Nutrition found that tart cherry juice before long distance running can reduce post-run muscle pain. Several studies support the pain relieving effects in joints, too!

Ginger is loaded with powerful antioxidants such as shogaols, zingerones and gingerols which are all effective anti-inflammatories. In the science Journal of Pain, a randomized double-blind placebo-controlled study found that subjects who either ate about ½ teaspoon of raw or cooked ginger for 11 days prior to muscle injury from exercise saw pain reduced within 24 hours compared to the control group. In another related study, ginger was not effective for reducing pain when it was taken 24-48 hours after an injury. The study’s authors emphasized the importance of consuming ginger daily for maximum pain relief.

Hot Peppers cause pain to the tongue and any other mucous membrane. But surprisingly, it is effective for halting pain in other areas of the body. Hot peppers are extremely rich in vitamin C which helps repair wounded tissue that causes pain. They are also abundant in the type of phytochemicals which reduce pain-causing inflammation such as flavonoids and capsaicinoids, including capsaicin, which has become part of salves and ointments for aching joints and muscles. A randomized double blinded study of 30 patients with chronic dyspepsia (upset stomach) found that those who ingested about ½ teaspoon of red pepper (2.5 g) daily for 5 weeks had 60% reduction in reports of stomach pain, fullness and nausea compared to the placebo group who experienced a 30% reduction of complaints. Long-term ingestion of hot chilis was found to improve dyspepsia and GERD symptoms in small randomized, controlled studies.

Salmon is one of the best fish sources of omega-3s and also a source of vitamin D. These nutrients help with aches and prevent arthritis and joint soreness. Omega-3s help to reduce the production of inflammatory cytokines and enzymes that cause painful joints, muscles and nerve endings. Clinical studies have shown that intake of omega-3 fats found in foods like salmon result in reduction in pain associated with arthritis, dysmenorrhea (painful menstrual cramps), inflammatory bowel disease, and neuropathy (nerve pain).

Turmeric is loaded with the pain and inflammation-fighting plant nutrient called curcumin. Several animal and human studies have demonstrated effectiveness of Turmeric as an effective pain reliever. A double-blind placebo controlled study found that turmeric was effective for relieving post surgical pain and fatigue.

Turmeric, fresh grated ginger, diced hot peppers and tart cherry preserves, all mixed together, makes a wonderful glaze for salmon. Add a little ground pepper and salt to taste. Dust off the grill and try it as your season opener entrée to a pain-free spring and summer. Any other ideas for combining these ingredients or any other foods that you have found helpful in controlling pain would be most welcomed!

A Cherry Good Thing To Do…

Photo and recipe courtesy of choosecherries.com

By David Grotto, RDN, LDN
I’m thrilled to be working with ChooseCherries.com this year in promoting the nutrition and health benefits of tart cherries. Many of my patients who I recommend tart cherries to were not aware that there is a difference between tart and sweet cherries. So I thought I would write a post to recap the difference and highlight the nutrition and health benefits of tart cherries.

Cherry interesting…
This isn’t your average drupe (fruit that contains a pit). All cherry varieties are proud members of the rose family. They either fall into one of two categories: sweet or tart. Examples of sweet cherries are the ever popular Bing and Ranier. The Montmorency cherry is one of the most popular tart varieties and is the one most often used in making cherry pie. The bulk of cherry research has been done on the tart cherry and in fact, there are now over 50 studies on the health benefits of tart cherries.

Nutrition: A one-cup serving of cherries is a good source of fiber and vitamins A and C. Cherries contain a host of other nutrients such as boron and quercetin which can help build strong bones and may play a role in maintaining heart health. Amygdalin and perillyl alcohol are two plant nutrients that function as cancer-fighting antioxidants that may have antitumor activity. Melatonin is a hormone found both in the human body and in tart cherries that can help regulate sleep. Tart cherries are one of the richest fruits in a group of plant antioxidants called anthocyanins which also may help promote sleep and put a serious hurt on pain. Tart cherries also contain many phenolic compounds, such as gallic acid, p-coumaric acid, kaempferol, and quercetin, all of which are potent antioxidants. Speaking of antioxidants, tart cherries rank 14th in the top 50 foods for providing highest antioxidant content per serving size.

Heart (and every other part) Health: It is believed that the plant nutrients that give cherries their bright red color, anthocyanins, are responsible for extinguishing the flames of inflammation but not of desire. In fact, cherries may help stimulate nitric oxide production in arteries allowing more blood flow to all the right places (wink, wink).
Arthritis Pain: There’s a good chunk of scientific literature that supports cherries role in helping to relieve painful inflammatory conditions such as gouty arthritis. Anthocyanins, in tart cherries, help suppress cox-2 enzymes that are responsible for causing pain and inflammation. In a study of women who ate two servings (280 grams) of tart cherries after an overnight fast, there was a 15 percent reduction in uric acid levels and the inflammatory marker C-reactive protein, which are both associated with gouty arthritis.
Sleep: Three separate studies have looked at the melatonin content of tart cherries and have established that cherries as one of the top melatonin containing foods that may prove beneficial in improving sleep quality and duration.
Bad breath: Many phytonutrients in cherries help remove the odor of methyl mercaptan, the colorless gas released in decaying food particles in the mouth and from garlic. Yum!
Exercise recovery: The anthocyanins in tart cherries are known to decrease muscle soreness. In fact, red tart cherry juice has been shown to reduce muscle damage and soreness caused by intense strength workouts and running. Cherries have been found to have similar pain-reducing effects as anti-inflammatory drugs like aspirin. A recent study published in the Journal of the International Society of Sports Nutrition found that consuming tart cherry juice before long distance running can reduce post-run muscle pain.

Here’s a great recipe that pulls all of the nutrition and health benefits of tart cherries into a delicious meal. You must try this – it’s the “cherry bomb”!

Warm Salmon, Cherry, Arugula Salad
Serves 4. 
Prep time: 20 minutes 
Cook time: 15 minutes 



Ingredients:

2 tablespoons red wine vinegar 

1 teaspoon ground turmeric 

3 tablespoons olive oil, divided 

Salt and pepper 

6 cups loosely packed arugula (about 3 ounces) 

1/2 small head radicchio, cored and shredded 

4 salmon fillets, about 3/4-inch thick 

3 shallots, sliced 

1/2 large jalapeno (halved lengthwise), seeded and thinly sliced 

1 1/2 cups thawed frozen tart cherries 

1 1/2 teaspoons grated fresh ginger 

1/4 cup tart cherry juice

Directions:

In a large bowl, whisk together the vinegar, turmeric, and 2 tablespoons of the olive oil. Add the arugula and radicchio and toss. Add salt and pepper to taste and divide mixture among serving plates. Set aside. 

Season the salmon with salt and pepper. In a large skillet over medium-high heat, warm the remaining 1 tablespoon of olive oil. Add the salmon and cook until barely opaque throughout, 2 to 3 minutes per side. Arrange the salmon on top of the salads. 

Return the skillet to medium heat, add the shallots and chile, and cook, stirring occasionally, until tender, 2 to 3 minutes. Add the cherries and ginger and cook, stirring occasionally, until heated through. Add the cherry juice, increase the heat to medium-high, and cook, scraping up any browned bits in the skillet, until the juice is almost entirely evaporated, 2 to 3 minutes. Add salt and pepper to taste. 

Spoon the cherry mixture over the salmon and serve. 



References:
Martin KR, Wooden A. Tart cherry juice induces differential dose-dependent
effects on apoptosis, but not cellular proliferation, in mcf-7 human breast
cancer cells. J Med Food. 2012 Nov;15(11):945-54.

Jacob RA, Spinozzi GM, Simon VA, Kelly DS, Prior RL, Hess-Pierce B, Kader AA. Consumption of cherries lowers plasma urate in healthy women. J Nutr 2003;133:1826-1829

Howatson G, Bell PG, Tallent J, Middleton B, McHugh MP, Ellis J. Effect of
tart cherry juice (Prunus cerasus) on melatonin levels and enhanced sleep
quality. Eur J Nutr. 2012 Dec;51(8):909-16.

Kuehl KS, Perrier ET, Elliot DL, Chesnutt JC. Efficacy of tart cherry juice in
reducing muscle pain during running: a randomized controlled trial. J Int Soc
Sports Nutr. 2010 May 7;7:17.

My Appearance Today on Access Hollywood!

Fighting Mother Nature

By David Grotto, RD, LDN

As seen on WebMD Real Life Nutrition

We seem to be at odds each and every day with Mother Nature’s plan. Her preference is for us to be opportunists – grabbing calories wherever and whenever we can because we are still hard-wired with the instinct to run from danger, trying to avoid becoming a wild animal’s next meal while also needing enough energy to hunt them to make them ours.  If we don’t have to expend a lot of energy “foraging” for food, Mother Nature rewards us with extra storage fat that will come in handy for those long, cold and hard winters when food is scarce. 

We are omnivores by nature who can eat just about anything. We were gifted with a natural bias towards sweet things such as fruit to obtain instant energy while Mother Nature is rewarded with a fertilized delivery package of undigested seeds to grow replacements. The problem is, for us, that we aren’t eating much of the fruits or vegetables of her labor but she’s okay that we return her seeds back in an altered form.  The landscape has changed and Mother Nature has adapted but we haven’t. In her mind we are doing just what we were programmed to do. Throw in a “drive thru” and we have met out biological goal of maximizing calories in while preserving calories out.

Time to change how we forage? There seems to be greater movement towards changing the world we live in rather than trying to change the individual. Based on our natural tendencies, maybe that’s not such a bad idea. Mayor Michael Bloomburg wants to set limits on the volume of sugary beverages that can be sold in restaurants and just recently, the Center for Science in the Public Interest (CSPI) has made the argument that the FDA should require the soda industry to cap the sugar we naturally crave, but now easily provided via beverages, to be more in line with dietary guidelines.

Recent research on limiting portion sizes does suggest that we can still be satisfied with less if presented with that as the preferred and only choice. Case in point, Paul Rozin, PhD, department chair of psychology at the University of Pennsylvania, recently presented at a conference I attended and said that the portion sizes of many popular McDonald’s items are smaller in McDonald’s located in France versus ones found in the United States. Smaller portions also translate to the French dinner plate at home though they, as we know, consume more decadent calorie and fat laden items as part of the “French paradox” which results in smaller waistlines and less heart disease. Perhaps we too can have our (smaller) croissant and eat it, too?

I can’t believe that it’s me saying this but I’m really wondering if we are heading in the wrong direction in the fight against obesity and improving public health. Maybe trying to change personal responsibility isn’t the right approach especially since it fly’s in the face of our genetic autopilot that prefers that we over consume calories when presented with an opportunity to do so. Maybe the environmental hurdles we encounter daily are just too high for us to depend on our will power to get us over them and we have reached a point that we have to intervene to help Mother Nature. 

With the latest regulatory efforts, we obviously know where to begin but my question is, do we know where it should stop? So I ask you, should we also mandate? 

1. No more all you can eat buffets or at least requiring paying for each additional plate
2. The discontinuation of large sizes of anything we eat
3. Price incentives for purchasing healthier foods while raising prices on larger portion sizes of foods deemed “not healthy
4. The discontinuation of shows that promote gluttony such as “Diners, Drive-ins and Dives” or “Man versus Food”
5. Stiff penalties for parents overheard to say, “Finish eating everything on your plate” 

What say you?

 

Cholesterol Smack-down Superheroes: Oats & Mushrooms !

Photo courtesy of the Mushroom Council
By David Grotto, RD, LDN, author of The Best Things You Can Eat

Seems like these two food staples are an unlikely pair, at least from a culinary standpoint. But I think you’ll find the Mushroom Ris-oat-o recipe at the end of this post proof positive that they make a tasty duo. And when it comes to health, this food pairing is no slouch when it comes to delivering more than just great taste – mushrooms and oats may be the ideal food crime fighter-combo for a healthy heart.

Bad cholesterol is a weighty issue. It is estimated that 20% of all strokes and up to 50% of heart attacks may be linked to high cholesterol. Family history, smoking, inactivity and even hormonal changes can all lead to elevated cholesterol. A growing and more common reason though is being over weight – especially when that weight collects around the midsection. Oats and mushrooms added to the diet may help combat hunger and give a feeling of fullness, which can help one manage their weight better.

Getting Mushy. Animal research has demonstrated that a diet containing mushrooms helps reduce total cholesterol, triglycerides, and harmful LDL-cholesterol. Several studies also have shown that mushrooms can reduce homocysteine, blood pressure, and can reduce oxidative and inflammatory damage to arteries, making them less susceptible to artery-clogging plaque. The antioxidant component of mushrooms that keep arteries healthy are largely attributed to their polyphenols– especially a substance called ergothionene, which may possess anticancer properties, as well. Mushrooms are naturally low in fat and calories and don’t contain cholesterol making them an ideal swap out for fatty meats or as a healthy extender for burgers, meatloaf, taco meat and casseroles.

Oatmeal Deal. Oats have hunger-busting qualities that can help aid in weight management. And like mushrooms, oats contain beta glucans that do a terrific job on sucking up cholesterol. There are over forty clinical studies spanning over forty years that confirm oats ability to not only lower total cholesterol but also harmful LDL cholesterol. Why? Oats contain additional heart healthy antioxidant nutrients such as vitamin E and avenanthramides along with soluble and insoluble fiber that makes it quite difficult for cholesterol to hang around. Eating three grams of soluble fiber from oats, each day, along with a low fat and cholesterol diet, has been shown to lower blood cholesterol and harmful low-density lipoproteins (LDLs). Research shows that eating a fiber-rich diet and a nutritious breakfast can help you maintain a healthy weight.

Including foods such and mushrooms and oats as part of a low saturated fat, high fiber diet, is a heart-smart thing to do. Try combining them both into this tasty Mushroom Ris-oat-o side dish!

Wild Mushroom Ris-Oat-To (as featured in 101 Optimal Life Foods)

Servings: 6

Base Ingredients:

1 ½ cups of water

2 cans low-sodium chicken broth

1 cup of yellow onions, diced

2 garlic cloves, minced

2 cups Oats, Old Fashioned

1 cup of dry white wine

1 cup grated fresh Parmigiano-Reggiano cheese

Sea salt & cracked black pepper to taste

Directions:

To prepare Ris-Oat-To, in a sauce pan bring 1 ½ cups of water and broth to a simmer. Keep warm over medium heat.

Heat a medium sauté pan over medium-high heat. Coat pan with a drizzle of olive oil. Add onion and garlic, sauté about two minutes until golden brown.

Add oats and toast until golden brown, stirring constantly.

Add wine, cook for a minute or until liquid is nearly absorbed, stirring constantly.

Stir in 1 cup of broth mixture, cook for four minutes or until liquid is nearly absorbed, stirring constantly.

Add remaining broth mixture, ½ cup at a time, stirring constantly until each portion of broth is absorbed before adding the next

Remove Ris-Oat-To from the heat and add in ½ cup of cheese

Season with sea salt and black pepper to taste.

Mushroom Mixture

Ingredients:

4 cups of sliced mushrooms of your choice

2 tablespoons of olive oil

1 tablespoon of freshly chopped thyme

½ teaspoon sea salt

½ teaspoon cracked black pepper

Directions:
Heat olive oil in a large non stick pan over medium high heat, add mushrooms and crushed garlic clove and sauté for about 4 minutes until golden brown and crispy. At the last second season with salt and pepper and fresh thyme.

Spoon Ris-Oat-To into 6 medium size bowls and top with crispy mushrooms, and a pinch of cheese.

Nutrition Profile

290 Calories, 12g Total Fat, 4g Sat Fat, 15mg Cholesterol, 320mg Sodium, 26g Carbs, 4g Fiber, 13g Protein

Disclosure. I am a spokesperson for the Mushroom Council.

Naughty Bites! Best Foods For, Well, You Know …

As seen today on KnowMoreTv.com!

The rising barometer of sexual dysfunction impacts nearly forty percent of women and thirty percent of men. Translated, this works out to be nearly 70,000 million people who struggle with desire, arousal, and/or orgasm, according to researchers from Robert Wood Johnson Medical School. Sexual dysfunction is often associated with decreased life satisfaction and increased number of visits to the physician.

Prescriptions written for the sexual performance drugs Viagra and Cialis are now at record levels. But quick fix meds also run the risk of undesirable side effects, including: sudden vision loss, headaches, four-hour erections (sounds good until you have one; it can actually be quite painful), and increased risk of a heart attack.

The other problem with taking medication to enhance your sex drive is that a drug doesn’t address the root physical cause: diet and lifestyle. When you’re making poor food choices and/or not eating food to support your heart and other organs, blood vessels become backed up with plaque over time. The result: your blood has a harder time getting to where it needs to go. For men, this can translate to the big performance becoming a flop. And for women, the lessened blood flow impacts arousal, lubrication and energy levels.

Conditions that mess with blood flow and can damage sensitive nerve endings in your sex organs: uncontrolled blood sugar (when diabetes isn’t treated properly); chronic stress, depression, and obesity, which trigger inflammation and high blood pressure, both of which scar blood vessel linings.

Maybe just saying NO might work better to help get you in the mood. I’m not talking about an abstinence program here, but rather the acronym NO, which stands for nitric oxide. Nitric oxide naturally occurs in the body to help keep blood vessels dilated and functioning normally. In and of itself, it doesn’t peek arousal. Rather, NOs job is to blaze a path for blood to reach its intended target, whether it be the brain, heart or any other part (wink, wink, nudge, nudge). By incorporating more foods known to produce NO into your diet, over time, you may begin to experience the desired result:
• Coconut, sesame seeds, peanuts, almonds, walnuts and Brazil nuts
• Oats, barley, wheat
• Soybeans, chickpeas
• Chicken, lean pork, beef
• Chocolate

Let’s also not forget about the foods that you might want to avoid, or at least consume in moderation, if you want the love machinery to work smoothly:
• Alcohol. It may make you brave in the sack at first, but alcohol is a depressant. Over time alcohol can also decrease testosterone; low testosterone can zap energy levels.
• Saturated fat. Otherwise known as “high triglycerides,” a fatty diet is directly linked to impotence.
• Excessive sugar. Too much sugar also raises your triglycerides.

My Good Life Holiday

I know it can be easy to overdo it with all the delicious food at family gatherings and celebrations, but maintaining a balanced lifestyle doesn’t mean you have to miss out on enjoying all of your favorite traditional treats. Food is a universal thing that brings us together; it is how we celebrate, especially around the holidays, so depriving ourselves during this special time of year is not the answer. Instead eat foods in moderation and savor all the sights and aromas of the season. Enjoying the foods you love is what makes a Good Life Holiday!

I’m planning to celebrate my own Good Life Holiday this year by eating some of my traditional faves such as pumpkin pie, sweet potato casserole and delicious turkey gravy poured over not just the turkey but just about anything else that is fortunate enough to get in its way. Ha! I’m salivating just thinking about it!

As you can tell, if I’m not careful, I could really be in for some serious calorie overload if I don’t have a plan in place to control my portions. But the good news is I do have a plan. I’m going to enjoy half of my plate filled with faves while I load up the other half with a fields of greens salad and caramelized Brussels sprouts. If I’m still hungry after my last bite, I’ll go back for more veggies! And in the Grotto tradition, everyone helps mom clear the table after we eat, load the dishes in the dishwasher and then head out for our traditional family walk while the dishwasher is running. It’s amazing how much longer everyone wants to walk when they know those dishes will be clean by the time we get home and have to be put away.

This holiday season, I am working with HERSHEY’S Moderation Nation, a go-to source for balanced lifestyle tips, as their Balanced Eating GOOD LIFE GURU to provide strategies to help make eating a balanced diet easier. For tips on how enjoy your Good Life Holiday and to learn more from me on how to maintain a balanced diet, visit www.TheModerationNation.com.

HERSHEY’S Moderation Nation is also spreading the joy this season by teaming up with How Does She to create the Good Life Holiday Pinterest Contest where participants will have chance to win a relaxing weekend getaway to the Hershey Spa in the New Year! Share all the ways you’re planning to live a Good Life Holiday by pinning your own “window display” of pictures, recipes and articles. Check out the contest rules on the HERSHEY’S Moderation Nation website.

How do you maintain a balanced diet around the holidays?