Look! It's Dad!

Imagine my surprise when I ran into the actual “Dad” from the book, Sh*t My Dad Says, at the West Hollywood book fair. “Dad” is Sam Halpern and father of Justin Halpern, author of the #1 NY Times bestselling book, Sh*t My Dad Says.

The apple doesn't fall far from the tree. Sam is also a successful author. I recommend reading his newly released book, A Far Piece to Canaan, the adventures of two boys in rural Kentucky.

Sam’s favorite food is his wife Joni’s lasagna. Yum. Lasagna. Good thing he likes to work out at the gym with Joni, the great cook. Sam needs a lot of strength to take Angus, their hundred pound dog, for walks. The cats in his neighborhood are grateful and breathe a sigh of relief that Sam stays in shape. They know that Sam is in shape if he is able to stay upright, when Angus sees them.

Does Your Chicken Have Salmonella?

Getting salmonella is nothing to cluck about. The current outbreak of salmonella in the Foster Farms chickens is a very potent strain and may be resistant to antibiotics.

The symptoms of salmonella include fever, bloody diarrhea and painful stomach cramps. If your immune system is weak, it could be life threatening.

You can’t see bacteria, so prevention is key.

• Keep your refrigerator 40 degrees or cooler to keep potential bacteria from multiplying.
• Avoid cross-contamination. Wash hands with warm soapy water. Bacteria could spread from contaminated cutting boards and knives. Keep raw chicken and their juices away from ready-to-eat foods.
• Thoroughly cook chicken until it reaches 165 degrees to kill bacteria. It may be necessary to invest in a food thermometer.

Protect you and your family. Be safe.

Skinny Jeans or Chocolate

Do you want to wear your skinny jeans or eat chocolate? Tough call. But there are a couple of options.

Is Chocolate Your Friend?

1. For some people, it’s all or nothing. Once they take a bite, they can’t stop eating until it’s all gone. If this is you, it would be better to avoid temptation. Keep it out of the house. Even one whiff could mean that all bets are off.
2. Enjoy chocolate in moderation. Everyone following 1,800 calories in The Food Is My Friend Diet can eat 160 calories of whatever they want, after the basic calories are consumed. 160 calories isn't a lot, but it’s enough to satisfy a sweet tooth.

To get the most out of your treat, savor it. Look at it for awhile. Smell it. Then take a tiny bite and let it melt in your mouth. Make it last as long as you can. You will be surprised how satisfied you will feel and proud of yourself for taking control.

It’s easy to wolf down a big piece of chocolate cake, when the going gets rough. But with some practice, you will be able to take charge, be in control, and fit into those jeans in the back of the closet.

Salt. A Little Dab Will Do You

Are you a salt addict? Many people salt their food before they even taste it. With the average sodium intake being 3,400 mg a day, it may be time to stand away from the salt shaker. As it turns out, too much sodium can put you at risk for stomach cancer. Some people are salt sensitive and blow up like a balloon after a salty meal, which may put you at risk for heart disease.

The current guidelines recommend limiting sodium to 2,300 mg a day. It's 1,500 mg a day for certain conditions, such as high blood pressure, kidney problems, or being over the age of 50.

To limit sodium in your diet, it's important to read the labels on canned food, frozen food, and processed food. It's even more important to watch restaurant food. Eating out can push your daily limit of sodium over the top. Soy sauce and canned soup are obvious sources of sodium, but did you know that bread and rolls are also high in sodium?

A little dab of sodium is necessary, but the dabs quickly add up. Instead of salt, flavor foods with fresh herbs and spices, such as cilantro, cinnamon, or turmeric to add powerful phytonutrients for added health benefits.

Dieting for Diabetes

Have you recently been diagnosed with type 2 diabetes? Or have you had it for awhile and struggle to maintain normal blood sugar levels?

There are three important factors that can help reduce blood sugar and ultimately prevent side effects:

1- Lose weight, if needed. Extra weight (fat) increases inflammation. Maintaining a normal weight may help.

2- Focus on physical activity. Movement reduces blood sugar and burns calories. There’s no such thing as too little. A fifteen minute walk after lunch and dinner will do wonders to lower blood sugar.
3- Eat fewer carbohydrates. Carbs raise blood sugar. Think about your diet. Are you eating too much rice, bread, pasta, or sweets? Measure your portions.

Test your blood sugar two hours after you eat. If it’s more than 180 mg/dl, try eating fewer carbohydrates next time. If you eat fewer carbs at meals, you will be eating fewer calories. Eating fewer calories will help you lose weight. It’s a win-win for your weight and your blood sugar.  If you have questions about diabetes or losing weight, see a registered dietitian/nutritionist. We are the nutrition experts.

Prevent Foodborne Illness with the 2 or 1 Hour Rule

Obesity a Disease?

AMA says obesity is a disease

The American Medical Association is the latest in a growing list of groups that have  classified obesity as a disease. Whether or not one believes that obesity is a disease, there is reason to believe that the new policy will pave the way for prevention and better treatment that will ultimately save billions in health care costs.

Since the 1980s, the rates of obesity have been steadily increasing along with a rapid rise in type 2 diabetes. Diabetes currently costs the US a staggering  $174 billion a year. The first line of defense for treating pre-diabetes is weight loss and increasing physical activity. Obesity is a complex issue and impossible to fix in the one hour nutrition education session allowed by many insurance companies.

The time for registered dietitian nutritionists to shine is now. They can make a difference and save our country billions in health care costs. Prevention is the answer. Insurance reimbursement for lifestyle intervention/weight loss programs should be a priority – if not from a social welfare point of view, then certainly from a financial one.

Nothing Like Having Your Own Star

K-Earth 101's DJ "Shotgun Tom" Kelly

Congratulations to K-Earth 101's DJ "Shotgun Tom" Kelly for receiving the 2,496^th star on Hollywood’s Walk of Fame. Quite an accomplishment! Stevie Wonder said a few words at the ceremony. The Star can be located on the corner of Hollywood and La Brea. K-Earth 101 plays the Greatest Hits on Earth! Of course!

It was my pleasure to meet famous radio jockey “Shotgun Tom” Kelly at a Book Publicist of Southern California meeting. He was introducing his close friend and talented actor Chuck McCann. Chuck’s new book, Chuck McCann Let’s Have Fun Scrapbook, contains never before seen pictures from his tv shows. http://amzn.to/19lPpTJ

It was a unique, entertaining, and fascinating evening to hear the personal stories about Hollywood legends, such as Laurel and Hardy.

Happy Memorial Day! Start Grilling!

Are you running out of ideas to eat healthfully? Fire up the BBQ. Grilling vegetables is a great way to add low-calorie nutrients to your diet. Don’t stop at vegetables! Grilled fruit is delicious!

Grilling vegetables is quick and easy. If you are new to grilling vegetables, start with familiar vegetables like onions and peppers. Grilled corn is one of my favorites. Brush the vegetables with oil, like olive oil or canola oil. Then sprinkle with a little salt and pepper or add your favorite herbs and seasonings. Are you growing rosemary in your garden? Try it. Do you like spicy? Try curry. Get out some the spices in the back of your spice rack and use them. Herbs and spices are full of antioxidants.

Grilled fruit is a tasty side dish or a refreshing dessert. I LOVE grilled pineapple. Think outside the box. Try peaches or grilled watermelon! Season the grilled fruit with cinnamon or ginger. Only your imagination can stop you.

Bon Appétit!

Snow? On Memorial Day? What's Up with that?

When was the last time you saw snow in May on Memorial Day weekend?

The weather may not always cooperate. But as long as you have some time off, make the most of it. Get some physical activity. For your health, aim for 30-60 minutes a day. A little cardio here, a little strength training there. It all adds up.

Whether it's snowshoeing, skiing, hiking or gardening, get outside and enjoy the fresh air. If it's raining, try bowling. It's lots of fun. If you are confined indoors, grab a hula-hoop or jump rope.

Did you know that standing burns more calories than sitting? You get the idea.

Any movement means improvement. Exercise your right to move!

I Can't Believe I Ate the Whole Thing

Has this ever happened to you? You are sitting at the computer or watching tv with a bowl of chocolate covered peanuts, when all of a sudden they’re gone.

You didn't mean to consume the entire bowl. You only wanted a snack. Maybe you were depressed. Maybe you weren't paying attention. Whatever the reason, the damage has been done.

To make matters worse, you weigh yourself the next day, and the scale went up a pound. Sometimes seeing the scale go up instead of down makes people get angry and they start eating more. This doesn't make sense. If you are trying to lose weight, why would you eat more?

This happens! Has it ever happened to you? What is going on? To me, it seems like you are punishing yourself for not being in control. 

This behavior is not conducive for losing weight. Right? Realizing that you are hurting yourself, can prevent it from happening again in the future.

Give yourself a break. If you were trying to help a friend, you wouldn't sabotage their efforts to lose weight by bringing over a cake and persuading them to eat it. So why do it to yourself! BTW: Control your portions. Eating a small amount will not cause the resulting problems. 

Say "hi" to Ripon College President Zach Messitte

Ripon College President Zach Messitte  takes a look at The Food Is My Friend Diet

It was a pleasure to meet and chat with the new president of Ripon College at a recent alumni gathering in Anaheim, CA. I am happy to report that besides being brilliant, Zach is super nice. Did you know that his favorite food in the whole world is bananas? And his favorite physical activity is hiking. As a registered dietitian and personal trainer, those are great answers!

If you are thinking about going to college or know someone who is looking for a well-rounded education, check out Ripon College in Ripon, WI. It’s a small, private, liberal arts college founded in 1851. A couple of the more famous graduates include Al Jarreau and Harrison Ford. BTW: Ripon is the home of Rippin Good cookies and the birthplace of the Republican party. If you want to know more, visit www.ripon.edu.

Ripon provided a safe environment for me to learn about myself and discover the world. As a proud graduate of the class of 1975, it was an honor to welcome Zach to our Ripon family.

For National Nutrition Month 2013, “Eat Right, Your Way, Every Day”

 Everyone has unique tastes and habits. For National Nutrition Month this year, why not go global? Fine tune your eating habits to include healthy foods from around the world. To make it easy, use the USDA’s MyPlate as a guide.

• ·         Make half the plate fruits and vegetables. For Asian Indian, try fruit chutney; for Middle Eastern, try grilled pineapple (yum); for Latin American, try a mango smoothie or cactus salad, for Asian, try stir-fried greens, for African, try baked pumpkin sprinkled with cinnamon (so healthy!).
• ·         Make about one-quarter the plate protein, such as lean meats, black beans or tofu. How about making a Chinese dish with stir-fried chicken or tofu with bok choy, snap peas, carrots and bean sprouts?
• ·         Include one-quarter of the plate with grains - Half of the day should be whole grains. Ever try quinoa from Latin America? Or whole grain couscous from Africa?
• ·         Add some calcium to get all the nutrients you need. Low fat or fat free milk, yogurt or cheese would be good choices. Go Greek. Try tzatziki sauce, a creamy dressing made from yogurt, garlic and cucumber.

March is my favorite month. It’s a reminder how much I enjoy helping people eat healthfully. For lots of tips and useful resources check out, http://www.eatright.org/nnm/

What's a Person to Eat?

Many people are confused about what to eat and how much of it. Check out Day 3 of The Food Is My Friend Diet for the best ways to eat healthy and lose weight.

Oh, Deer! I Can't Lose Weight.

Is your scale going up instead of down and wonder why? Look at the company you keep. Maybe you starve all week, and  then go out with friends on the weekend and eat and drink whatever you want. An extra 500 calories on Friday and Saturday night from snack foods and drinks will keep you from losing weight.
Think about it. Do you and your friends use food as a way to bond and escape from the reality of the cold-cruel world?
Use your group of friends to your advantage. Get together and decide to lose weight. Instead of watching movies and eating chips, brownies and soda, find fun recipes for veggie platters and fruit kabobs on Pinterest. Get creative with herbal tea for a beverage. It will save a ton of calories and be healthier.
Even better than watching a movie or gaming, plan a hike or do an dance DVD together to burn some calories.
Your support group can be your friend. Lose weight together. It will be a lot more fun.

Move It!

One of the most effective ways to lose weight is to get more physical activity. Check out Day 2 of The Food Is My Friend Diet. This remarkable book contains a 30-day plan to lose weight by making healthy lifestyle changes and conquering emotional eating.

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Motivation, Motivation, Motivation

Motivation is the name of the game when it comes to losing weight. Check out Day 1 of The Food Is My Friend Diet. Does pizza, pasta, chips or chocolate ever call you name? The Food Is My Friend Diet was written especially for you. Learn how you can keep your old food friends, make new ones, and melt the pounds away.

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Grab Your Skinny Jeans and Flirt Away

Are you wearing your skinny jeans or are they sitting in the back of your closet? If you need to lose a few pounds, stop dieting and start living. Research shows that diets don’t work. It has to be a lifestyle. Make healthy choices and get some physical activity every day. The weight will slowly come off.

What is your reason for losing weight? Is it a guy? If things don’t work out, you may not be motivated to continue losing. You may want to give up and gain the weight back. Losing hope is a horrible thing. Hope guides us and helps us believe in a better tomorrow. So maybe this guy didn't work out. Good! That means that someone better is waiting to meet you.

Of course, good health is always your main reason for eating healthy and losing weight. But feeling good about yourself for someone special may help motivate you. What’s your biggest problem when it comes to losing weight? If it’s motivation, sit down, and list some reasons for fitting into your skinny jeans.

Start the New Year with new food friends like fruits and vegetables. Cheers to a new day and a new life!

Stay Motivated to Lose Weight

Now that 2013 is off to a rip-roaring start, continue the momentum. Think of some reasons to help you stay motivated to eat healthy and be active.

• ·         Are you tired of taking so many medications?
• ·         Are you tired of your thighs rubbing together when you walk?
• ·         Do you want to finish a Zumba class without feeling exhausted?
• ·         Tired of weighing more than the men you date?

Commit with a contract to stay on track. So you know exactly what you want to do, why, how much, and in what time frame. Being organized helps you stay focused. Day 1 of The Food Is My Friend Diet has a great contract ready to go.

Go for it! What do you have to lose? Your weight, of course.

A Little Too Much Fa La La La this Holiday Season?

I know. Right? Where did the extra weight come from? Well, it might have been from all those candy and cookie food gifts that you said you didn’t want but got anyway. Chances are they may still be lying on a table somewhere. If it’s next to you while you are watching tv, it WILL call out to you after dinner for sure!

Time for New Year’s Resolutions? A resolution is a firm decision to do something. How about a New Year’s Intention? An intention is more of a plan. It might be easier. Decide on only ONE thing to change. Cut out regular soda. Stop eating French fries. No fried food. One adult beverage, not two on weekends. Pick one. These are relatively easy choices. Stick with it. Eating 100 calories less a day will help you lose ten pounds in a year. If you need help, The Food Is My Friend Diet has all the answers. Let’s get started today! I will be here, if you need me.

My Poetic Journey by Gerald W. Jones

Let me introduce you to Gerald Jones. We met at a GLAWS (Greater Los Angeles Writers Society) meeting. As a retired police officer, I was not expecting him to tell me about his newly released book of poetry, called My Poetic Journey.

Once I started reading the book, I couldn’t stop reading until I finished. It was fascinating, as I read his journey through life. He wrote about his life- the struggles and pain, his relationship with God, his family, and his friends using sensitive, poetic words. The book even gets “spicy” toward the end, when he talks about his relationships regarding love and passion.

My experience with poetry stops with Roses and Red. Violets are Blue. So when I read the poems, I could tell that his writing comes from his true feelings. The book is very well-written. His words turn his daily routines into a thing of beauty. It’s amazing. Even if you think that you do not like poetry, you will like Geri’s book. He will touch your heart.