Do you love cranberry sauce but not all the added sugar? Here is my simple recipe for cranberry sauce sweetened with agave nectar:

• 1 cup of water
• 3/4 cup agave nectar
• 1 bag of fresh cranberries

Bring water and agave nectar to a boil. Add cranberries and bring down to a simmer. Stir often and let cook for about 10-15 minutes or until cranberries pop and are soft (looks like cranberry sauce). Don’t be afraid to taste and see if it needs additional agave nectar or you can add a little orange zest. Refrigerate before serving and ENJOY!

Many organizations, such as Cornell University, the Acoustical Society of America, have run studies which link unwanted sound to increased levels of stress. Even low-level noise has been linked to stress related problems such as increased aggression, heart disease, poor sleep patterns and high blood pressure. We all lead busy and stressful lives that I thought the following 5 tips for increasing moments of silence in our daily life might help us feel better and live healthier lives:

1) Start each day with silence. Before diving head-on into your day take 10-12 minutes to meditate, stretch, read or any other “silent” activity. According to the National Institutes of Health, our cortisol levels (stress hormone produced by adrenals) are highest from 6-8am.

2) Drive in silence. There are so many noises in our daily routine which we cannot control, find small ways to create silence, such as driving without the radio and getting in touch with your thoughts.

3) Eat your meals without watching television or other distractions. Mindful eating helps us enjoy our food more because we are actually tuned into our body’s satiety signals, allowing us to metabolize our food more efficiently.

4) Exercise in silence. No ipods, television or reading materials when exercising really help us pay attention to everything the body is doing (breathing, posture, etc.) and when done outside, silence is the best way to appreciate out surroundings.

5) Pre-bedtime silence. Before heading to sleep take 10 minutes to slow-down and switch gears. Our minds do not always shut-off when we want them to. Incorporating a silent meditation practice can help ease your mind.

Silence really is golden when we take the time to listen!

Who does not love a good piece of chocolate? Better yet, who does not love baking with chocolate? According to the oxford dictionary a chocoholic is: a person who is addicted to or excessively fond of chocolate. These days you can find chocolate bars in many different varieties and laced with interesting goodies (i.e. goji berries, curry, almonds or even bacon!). It is always best to eat the best quality of chocolate because you will need less of it to satisfy your chocolate fix. So what does good quality chocolate mean? Nutritionally speaking, the higher the percentage of cacao means there is more cacao beans (cocoa butter, cocoa powder and cocoa liquor) per ounce. It also means the chocolate will be darker and less sweet. The amount of fat does vary from chocolate to chocolate though even if the cacao percentages are the same. A higher percentage of cacao means a lower amount of sugar. Calories and amount of saturated fats can vary as well. Many companies now make excellent chocolates with a high cacao content, including Trader Joe’s, Theo Chocolate and Endangered species. They also happen to be organic and vegan (dairy free). A healthy lifestyle is always about enjoyment, in moderation!

Pain and Diet Relationship

You probably have heard the expression “you are what you eat” before. Have you ever stopped to think about what this phrase really means? The food we eat provides the necessary fuel for all of our bodily processes. If we want our cars to run at their optimum levels we need to put the best quality gas and oil into them. Likewise, if we want our bodies to run at their optimum levels we need to put the best food or “fuel” into them! It is extremely important that we pay attention to the quality of food we put into our bodies. Organically grown food is freshly picked, has no herbicides or pesticides and has the most nutrients. The more a food is processed, the more toxins and less energy and nutrient value it holds. Here is a general rule: look for whole foods, foods that are fresh, natural, edible things, as close to their natural state as possible. Some great choices are: fruits, vegetables, unrefined cereal grains, beans, nuts and seeds.Foods that have dehydrated, boxed for several weeks or months, or canned contain little energy and are full of preservatives, additives and sometimes even dyes. Processed foods offer a significantly reduced amount of nutrients compared with whole foods. Because the food we eat is really our only source of “fuel”, we really are what we eat!We all know our diets should contain mostly fresh fruits and vegetables, lean meats, complex carbohydrates and healthy fats. Unfortunately, we do not hear too much about the correlation between our diets and pain and inflammation in the body. As a society, millions of adults suffer from different forms of pain. Whether a chronic pain, such as tendonitis or arthritis, or a musculoskeletal issue, certain foods can be included or excluded in our diets to help alleviate the suffering. Although taking an anti-inflammatory can be very appealing, there are many side affects associated with a reliance on this method of relief. Inflammation is the body’s natural reaction to an injury. It can also be caused by arthritis or allergies, including allergies to certain foods (i.e. gluten, dairy, eggs or wheat).In order to help control the body’s inflammatory response it is important to eat foods rich in anti-oxidants and omega-3 fatty acids while trying to keep the body as alkaline (non-acidic) as possible. Some anti-inflammatory foods that can be helpful include: apples, avocados, berries, cold-water fish (salmon, sardines), garlic, ginger, turmeric, pineapple, olive, coconut or flaxseed oil and unsalted nuts (except peanuts) or seeds. It would also be helpful to limit the amount of sugar (corn syrup, molasses, etc.), highly processed and refined products, alcohol, caffeine, tomatoes, white potatoes, bell peppers, eggplant, wheat products, shellfish, citrus fruits (except lemon), artificial sweeteners, saturated fat, and hydrogenated oil in your diet.The specific foods mentioned above are suggestions for you to experiment with. A great way to keep track of how food affects your pain or inflammation levels is to keep a journal. Plan your meals with the following caloric composition: 40% carbohydrates, 30% protein and 30% healthy fats. As with any healthy eating plan, make sure you plan your meals ahead of time, whenever possible. Some additional mealtime recommendations for enhancing the quality of your meals or snacks are: pay attention to what you are eating, turn off the TV and avoid other distractions such as reading, driving or talking on the telephone and wait 20 minutes after eating for your brain to register the meal or snack you consumed!

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.

Lunch is probably my least favorite meal of the day. Why? I am gluten free and most lunch establishments either do not offer gluten free bread or if they do, it is inedible! Therefore I usually make my own lunch so I can enjoy a delicious sandwich on tasty gluten free bread. Well yesterday afternoon I had a lunch meeting with a client at an adorable French cafe and creperie in Greenwich, Connecticut called Meli-Melo and much to much surprise and excitement they now carry an enormous line (23 to be exact) of crepes made out of buckwheat, which is a gluten free grain. It took me a good 10 minutes to decide what I wanted to eat, which never happens. Usually there is 1, maybe 2 things on a menu that are appealing to me. I ordered the 4 seasons wrap (see picture) and even substituted goat cheese for the mozzarella cheese. My client ordered a shrimp and avocado crepe which also was delicious. There are 23 different fresh squeezed juice combinations that looked amazing, 17 interesting salads and 12 sandwich creations with 5 bread choices. While Meli-Melo’s sandwiches are not offered on gluten free bread, the buckwheat crepes are a much more unique lunch option in my opinion. And if you still want more; homemade ice cream and sorbet are available.

Merci beau-coup Meli-Melo for such wonderful and exciting crepes; including buckwheat options for your gluten free friends!

For more restaurants with gluten free menus and options please contact us at info@personalwebnutrition.com or 917-885-0052.