Would you take your car out for a ride with no fuel in it? Well, the same analogy can be made about our bodies. Breakfast is the most important meal of the day yet not all breakfasts are created equal. A healthy breakfast contains a combination of complex carbohydrates, fiber, healthy fats and protein. Many people like to start their day with a hearty bowl of oatmeal. This is a terrific choice if you are not gluten intolerant. If you are gluten intolerant or want to spice things up a little I suggest experimenting with quinoa, a wonderful alternative nutrient dense grain. Below is a recipe for a Quinoa and fresh berries.

Quinoa and Fresh Berries

1 cup rinsed quinoa

1 and 1/2 cup water

1/2 cup 100% apple juice

1/4 crushed walnuts or sliced almonds

sprinkle of cinnamon

1 cup fresh, frozen (let thaw) or freeze dried berries

Bring the quinoa, water and apple juice to a boil. Lower the heat to a simmer. Cover and cook for 15 minutes until the quinoa is light and airy. Remove from heat and let it sit, covered, for 2 minutes before pouring into a bowl. Stir in nuts, berries and cinnamon. Makes 2 servings. Enjoy!

As a child I remember Halloween being one of my favorite “holidays”. Halloween for me was all about the excitement of picking out the perfect costume, figuring out the best trick-or-treating route and of course deciding which pillow case would hold the most candy. While I don’t remember too many of my costumes (except for the hand sewn clown outfit my grandma made for me), I do vividly remember enjoying the actual trick-or-treating. Collecting the candy was secondary for me, I enjoyed walking around numerous neighborhoods (while my Dad waiting in the car nearby) and being greeted by friendly home owners. Of course collecting candy was part of the fun of Halloween but I also remember not really eating much of my candy. For me, it was about dressing up in a costume, hanging out with friends and being friendly to fellow trick-or-treaters. I would pick one piece of candy to enjoy that night and the rest of the candy just sat in the “snack drawer” until eventually we would get rid of it.

Today most kids collect and unfortunately consume a TON of candy during Halloween. Childhood obesity has become such a huge problem that grade school children today could actually see a decrease in average age span for the first time in a century. While I am not saying we should stop celebrating Halloween, I do think there should be some balance. I propose healthier treat options for Halloween to include: individual packages of freeze dried fruit, boxes of raisins, all fruit bars, individual packages of air popped popcorn or baked chips or low-fat/sugar granola bars. If you want to forgo food/candy all together, dare I mention it, purchase inexpensive toys at your local .99 store!

Wishing you a healthy, safe and Happy Halloween!

A cousin of mine who lives in Glastonbury, Ct. had mentioned to me that a wonderful gluten free bakery called Dee’s One Smart Cookie had opened near him which offered several gluten free breads and baked goods. I do not live close to Glastonbury and am also diary free so I never researched the bakery for my own personal enjoyment. Another cousin mentioned the bakery to me about 2 weeks ago which prompted me to visit their website, www.deesonesmartcookie.com. Upon entering the website, which is under construction, I noticed Dee’s is not only gluten free but also dairy free! I immediately called and asked them if they could send me a sampling of their gluten and dairy free offerings.

I had no idea what to expect and let me start by saying WOW, the assortment of baked goods that Dee sent was incredible. Everything from fresh baked bread and biscotti to high protein breakfast bars and muffins. Oh and I should mention cupcakes and cookies too, right! Since Dee had to ship the amazing selection to me apparently she was “limited” in what was going to ship well. I can only imagine what else Dee offers at her bakery! What I love about Dee’s One Smart Cookie is: all the ingredients are listed on each product, 90% of the ingredients are organic, no refined sugars, over half the items on the menu are cane sugar free and many of products are made with raw agave nectar.

My taste test included: blueberry muffins which were very light and loaded with blueberries, and thankfully not overwhelmingly sweet. I also tried the biscotti which had a great vanilla and nutmeg taste and were filled with pistachios, dried cranberries and raisins. The chocolate chip cookies tasted like old fashioned bakery cookies, which is quite difficult to find as far as gluten and dairy free are concerned. The blondie was so moist and chocolaty! I have not tasted the homemade bread, shortbread cookies, cupcakes or high protein bars but can only imagine how good they are since everything I have tried so far has been truly wonderful.

In case the daily assortment of gluten and dairy free baked goods was not enough for her customers, Dee also offers daily specials; Tuesdays and Fridays are homemade pizza day, Wednesdays are egg-free and yeast free day. I do wish I lived closer to Dee’s bakery, however since most of the products available ship and freeze beautifully I don’t see it as too much of a problem to enjoy these delectable treats.

What other products does Dee’s One Smart Cookie bakery carry on a regular basis?

Each day the shop is stocked with muffins, brownies, blondies, high protein breakfast bars, lemon bars, chocolate fudge cupcakes, coffee cake, bread pudding, chocolate mousse squares, a wide variety of breads, raspberry oatmeal bars, raisin date oatmeal bars, biscotti, a large variety of cookies. According to owner Diane “Dee” Kittle, “These are the basics customers come to expect each and every day. We rotate additional baked goods beyond these basics each day. These may include individual mini cakes, pineapple upside down cake, strawberry dream cake, whoopee pies (chocolate and green tea lemon), magic bars, etc. We make seasonal changes to the menu as well. In the fall and winter we produce a variety of tarts…key lime, lemon, coconut custard, pumpkin, blueberry, fruit filled, apple. Most are cane sugar free.”The daily sugar free menu includes a variety of bread pudding, raisin date oatmeal bars, raspberry oatmeal bars, high protein breakfast bars, muffins, black bean brownies. Dee’s bakery also makes a carrot cupcake, apple spice cupcake and a cocoa red velvet cupcake on a rotating basis with either a low sugar dark chocolate ganache or a sugar free meringue frosting. In addition, you’ll find shortbread cookies, molasses cookies, oatmeal raisin cookies…all sweetened with organic agave nectar.

Dee’s One Smart Cookie is open Tuesday through Friday 9-6 and Saturday 9-5. I must say, Dee really is One Smart Cookie, and quite a baker as well! Hats off to Dee’s Bakery.

Part of the job and due diligence of being a nutrition expert is to constantly read and research new and exciting materials in the nutrition and wellness world enabling me to provide the best information for my clients. I love this aspect of being a certified nutritional consultant and health counselor because it allows me to be familiar with all the latest publications, books, products, companies and even websites focusing on the industry.

As a “foodie” I am a huge fan of The Food Network Channel. Some of my favorite shows are: Food Detectives; Iron Chef; Diners, Drive-ins and Dives; The Next Food Network Star. Or course most of the programs on the network are extremely enjoyable, interesting and even motivating.

Food Network magazine launched a couple of months ago and let me start by saying it is AMAZING! Whether you are a seasoned chef or learning how to boil water, the magazine definitely has an article or recipe for you. There are several categories in the magazine where Food Network stars feature many of their own tips, recipes and food news. The recipe index categorizes the recipes for you so it is very easy to pick them according to your personal interests; vegetables/sides, fish, meat and poultry, pasta and pizza, sandwiches, drinks and desserts or appetizers and snacks.

Don’t take my word for it, check it out for yourself. Log onto www.foodnetworkcom/magazine for more details on the magazine.

A couple of weeks ago I found myself with a free Saturday afternoon. Although it was technically summertime, the weather was less than ideal for many outdoor activities. I decided to take a “field trip” into the city and tour the infamous Chelsea Market along with walking the recently opened High Line public park (originally built in the 1930s as an elevated railway).

I highly recommend walking the High Line and if it is a nice day out even taking some time to sit on the lounge chairs or benches along the way. Some of the original tracks are still in place. It is such a terrific vantage point to see many West Side areas of the city, including the Meatpacking District, Hell’s Kitchen and West Chelsea. While not fully completed and estimated to be a mile and a half long elevated park, there currently are plants, flowers and even trees to enjoy along the way.

Now onto Chelsea Market! I went inside sort of expecting to see Emeril Lagasse or Rachael Ray. However, I did not. I was surprised by the sheer size of the actual market. While unsure exactly what Chelsea Market looked like inside, I did not realize how many specialty stores and restaurants there were to choose from. While the building seems a little compact, there are so many wonderful offerings within it. Below are some of my favorite places.

buon Italia offers a wide variety of olive oil, balsamic vinegar, roasted nuts, cheeses, olives and other imported Italian specialties.

The Lobster Place has the freshest fish and seafood and GREAT prices. The selection of salmon alone was enough to impress me. They also are quite famous for their lobster rolls. The sushi and other prepared foods looked quite appetizing as well.

Bowery Kitchen Supply carries an extensive selection of kitchen equipment and supplies, including furniture.

Posman Books is a new addition to the market. They offer bestsellers, travel guides and of course numerous cookbooks.

Hale and Hearty Soups always offers hearty soups, sandwiches or salads.

There are additional retail and restaurant establishments located in the market. I do urge you to go and visit The Chelsea Market (www.chelseamarket.com) for your own experience.