Black Bean and Corn Salad

As the weather is warming up, I LOVE making quick, easy, and healthy salads.  And not just  lettuce-based salads.

When I lived in France, I saw there were so many types of salads out there that the word “salad” took on a completely different meaning.  There were fruit salads, vegetable salads, tabouli, bean salads….the list goes on and on.

And food took on a whole new meaning too.  Especially during the Summertime when it was too hot to cook (AND there was no air-conditoning!)  I saw the abundance of foods available — whole foods.

My favorite pastime (besides eating and drinking some wine) was going to the outdoor markets.  Walking around, the air was filled with so many amazing smells:  I’d catch a whiff of the ripeness of a tomato, the sweetness of a freshly cut melon, the aroma of a strawberry picked just hours before, an organic chicken roasting at a nearby stall.  And the cheeses — ah, the cheeses!  Now that was quite an aroma…and I loved it.  Then I’d walk past rows of olives (I never knew there were so many types!) and I swear I could taste them with my eyes.

And the herbs….the fresh herbs filled the air.

(Okay, my taste buds are watering….now what was I talking about?  Oh, salads….)

So I’d go to the farmer’s market and take a look (and some tastes!) of the foods that were in season.  And I’d go home an try to create a salad.   And sometimes just taking what was already in my pantry, and adding some of those fresh herbs, or a fresh vegetable or two, made all the difference.

So here’s a salad recipe I came up with made with canned black beans.  No, it’s not a French recipe.  But as in the summertime I didn’t want to cook too much, I was always looking for new ways to make salads.  So I’d often use some of the items I’d get at the markets, and then add some of my pantry items to mix it up a bit.

Besides, beans are a great source of protein so they fill you up, have cholesterol-lowering fiber, and are loaded with antioxidants.  Plus they’re low in calories (and that’s always a bonus).

So this recipe is super easy, quick, and even a non-cook can easily make it.  Because that’s what I’m all about.  Making food and cooking easy for anyone to do.

Because you don’t have to be a French-chef to prepare good and healthy foods.

Black Bean and Corn Salad

Ingredients:

2 (15 ounce) can of black beans, thoroughly rinsed and drained

1 (15 ounce) can of corn, rinsed and drained

1 pint of grape tomatoes, cut each in half (or 3-4 plum tomatoes, seeded and chopped)

1 green or red bell pepper, seeded and diced

1/2 cup chopped green onions or shallots

1 fresh jalapeño pepper, seeded and minced

1/2 cup fresh chopped cilantro

3 Tbsp of lime juice (about the amount of juice from two limes)

2 Tbsp olive oil

Salt and pepper to taste

Directions:

In a large bowl, combine the beans, corn, tomatoes, bell pepper, onions, jalapeño and cilantro.  Add the lime juice, olive oil, and add salt and pepper to taste.  Stir and chill before serving.

Serves 6-8

So this holiday weekend when you’re firing up the grill, and tired of a boring lettuce salad and want to add to the mix something healthy, satisfying and easy — try it out.

What are some of your favorite salads?

© Dinneen Diette

5 Surprising Reasons You’re Not Losing Weight

Despite doing all of the right things — trading those potato chips for a wholesome snack, cooking and preparing your meals at home, and getting regular exercise — you’re still struggling to shed those last 10 or 20 pounds (or more!).  And it seems you’ve been at it for weeks (months, years!) and you can’t get those darn last pounds off.

Don’t  just assume you can’t reach your goal — you can!  Of course, you do need to make sure your weight-loss goal is a realistic one, but all too often I find that even “healthy” habits can get in the way of the scale moving in the right direction.

Okay, you think I’ve lost it.  You’re thinking, “How can healthy behaviors be getting in my way?”  Well oftentimes just some small adjustments can make big payoffs.  Here are some surprising reasons why you’re not losing the weight and how to switch up your strategy to get that scale moving down a notch:

1)  You’re loading up on whole grains.  You’ve cleared your pantry of snacks made with white flour and replaced them with heart-healthy whole-grain versions.  But many of these snacks can be high in sugar, fat and sodium…not to mention calories.

I recently was at a supermarket where you can sample some of the products, and I saw they had a “healthy, whole-grain, organic” granola bar.  I’m always looking to try something new, so I took a small piece.  Within a few seconds the sugar content was just too overwhelming for me.  I looked at the package — for 1 serving (one bar at 35 grams) it had 13 grams of sugar!  I was thinking, “I’d rather just have a cookie!” and it was a quick reminder why I don’t often eat “packaged” snacks (if I have a cookie, 8o% of the time I bake them myself).   And studies have shown that those who eat the least amount of processed whole-grain foods (like snack foods and crackers) enjoy the biggest weight-control benefits.

So even if that packaged food is “whole grain” or has some other health-claim on it (and beware of those claims….) remember it is still packaged food.   Aim to eat things like brown and wild rice, bulgur, quinoa, spelt and oatmeal instead.  And try to keep the majority of your whole grains as close to “whole” as possible — meaning less processed.  A whole food (ie, real food) is much better for you than anything out of a package.

2)  You allow yourself a “cheat day”…or two.  Being one of my readers, and I’m sure from your own personal experience, you know that denying yourself all treats when trying to lose or maintain weight can set you up for a binge.  So your solution?  For being “good” during the week you allow yourself to splurge on weekends.  Now I’m not against having a cheat day here and there, but for many this feast or famine mentality can backfire.  And too often one cheat day turns into two, then three, and before you know a week (or weekS!) have gone by and you’re right back at where you started.

So if you do have a cheat day — keep it to a DAY.  And don’t use it as a free-pass to go crazy.  Don’t start the day with donuts for breakfast, then McDonald’s for lunch, and a huge pizza for dinner.  Allow yourself some treats or your favorite foods — but keep it to a minimum.  One good strategy is instead of having a cheat day, allow yourself a FEW SMALL treats a few times during the week, rather than waiting until Friday night to splurge.

3)  You make your own meals. Okay, cooking your own meals is one of (if not THE) best strategies for weight-loss, maintaining weight-loss, and overall better health.  But if you’re not mindful, some bad habits in the kitchen can easily translate into extra pounds.  For example:  picking at food while you cook, using a heavy hand with sauces and dressings, taking second (or third) helpings, and nibbling leftovers as you’re clearing the table.  So preparing and cooking your own meals is great, just be aware of some of these little ‘habits’ than can backfire if you’re not careful.

So get out there and cook — but don’t nibble too much and be aware of the “mindless eating” that can go on.

4)  You’ve made and keeping to a routine.  Now having a routine is good.  But often when it comes to our food, even healthy food, we can get STUCK in a routine.  Meaning we’re eating the same things over and over again.  You have a handful of recipes and meals that you prepare week after week.  And even if they’re healthy, you’re body starts to adjust.

So you need to try some new things and shake it up a bit.  And your body needs to get some different nutrients, minerals and vitamins.  So if you always have a banana with your cereal for breakfast, switch it up and and have some fresh berries instead.  Or whip up a fruit smoothie.  Maybe you have a salad with grilled chicken a few times a week for lunch  Make things different (and get some great Omega 3′s) and have a piece of salmon instead.  If your normal veggie with dinner is either broccoli or carrots, try something new like a spinach, kale, swiss chard, squash, zucchini, okra, leeks….the list goes on.  The point is you may need to be eating some different things to introduce to your body, AND to keep your taste buds happy.

5)  You like your exercise program.  It’s BEST to enjoy the exercise you’re getting, but you’ve been doing the same exercise routine for months.  Maybe you walk for 30 minutes 5 days a week.  Walking is great, but at some point you’re going to need to step it up or at least switch it up to see more weight loss.

Replace one day of walking with swimming, tennis, dancing, a fitness class at a local gym, yoga, running, do an exercise video at home….you get the idea.  But you need to challenge your body and to work different muscles.  And just like with your food, it’s a great way to avoid boredom.  Even if you love walking, add in some different exercises from time to time (or for even better results, at least once a week).

At the gym I often find myself doing the same old things:  elliptical or treadmill, some free weights and crunches (for my abs).  But at least every other week I force myself to do something different.   Even if it’s using a weight machine instead of the free weights.  The next day I’ll feel it in muscles in areas of my body I didn’t know existed!  Or I’ll take a stretching or yoga class.  Just something to keep my body (and mind) challenged and working a different area.

So don’t let an exercise routine become too habitual.  Time to time shake things up a bit and try something new.  You just might be surprised how your body reacts (in a positive way!)

So if the scale hasn’t moved for a while, take a look at some areas that could use some tweaking.  Though your body does need time to adjust to any weight loss, it is normal for the scale to not move much during a week or two.  But if it’s been weeks or months — take a closer look at making some small changes even if you’re doing everything “right”.

Some small tweaking could be just what your body needs to move the scale in the right direction.  As that’s what losing weight, and keeping it off, is all about….continually learning, fine tuning, and being open to new things.  Come to think of it, that’s what LIFE is all about.  And making the best of your life is what should be your motivation.  So shake things up!

My Elimination Diet: Update & surprising “diet” results

Back at the end of November (November 30, to be exact), I decided to eliminate wheat from my diet.  Not to lose weight.  Not to fit into my skinny jeans.  And not as a “quick fix” to shed pounds before the Holidays.  Instead, it was to see if wheat was causing, or at least contributing to, the eczema that had been on my face for quite some time.

And after one week of being on the “diet” (no, not THAT kind of diet) I blogged about it. (To read more about my Elimination Diet and why “going on one” can be helpful at times, read my original blog post about it here.)

So though I LOVE wheat (you could say it’s ‘my crack’ as I could easily get addicted to it) I decided to eliminate it from my diet for at least a period of four weeks (but ended up doing it for five).  Then, as elimination diets go, one slowly adds back the food into their diet to see if it really is the “culprit.”

So here’s a lowdown of how it went for me, and what was in my thoughts during the process:

Week One: At first never thought I’d survive (there’s SO MUCH wheat in the American diet, even for someone like me who eats healthy).  First few days were difficult.  You know how you want what you can’t have?  But I knew, at least for a little while, it was only temporary.  But then by the end of the week I was feeling GREAT!  I was sleeping better, less bloated, had more energy, and my often ‘runny nose’ was going away.  Things were really looking up.  And my skin was getting better.

Week Two: Wow, can’t believe how good I feel.  And I’m not missing wheat so much anymore.  Thinking to myself, “why didn’t I do this before?”  Pants started to fit better, and though I did NOT weight myself — I’m guessing I lost a pound or two.  Okay, not much, but I don’t NEED to lose weight, and it wasn’t my goal.  Still sleeping good, got lots of energy, and overall feeling great.

Week Three: Oh my goodness, I miss pasta.  And bread.  And pizza.  And cereal.  And I feel like I’m running out of things to eat.  Energy just okay…..feel like I need to snack (on things like nuts) in order to keep my energy level up.  And missing my breakfast of cereal or whole wheat bread with all-natural peanut butter.  I eat breakfast and 2 hours later I’m hungry!!   Hmmm, what’s going on?  And, my eczema:  though skin looked like it was getting better the first week, is back to normal again. Eczema is still here.  Argh….probably why I feel like I want wheat.  But I keep on the road.

Week Four: (Christmas week)  Cravings (that were in my head in Week Three) are gone.  Don’t really care if I ever have pasta again (okay, who am I kidding??).  But seriously, I know that I can survive on eating a lot less wheat.  And went to Christmas Eve party where there was LOTS of wheat (think pasta, sandwiches on big thick rolls, cookies, more pasta….) I didn’t eat any…..and I was happy with it!  But was still able to eat and enjoy myself at the festivities.  Ditto for Christmas Day.  But my skin hasn’t really improved much.  Eczema is still there.  Same as before.  Runny nose coming back a bit (though less than it was before).

Week Five: (New Year’s week)  Still not seeing improvement in my skin or runny nose.  Though overall I’m feeling good, and my energy level is also pretty good, I’m getting a bit bored.  Yeah, my pants were feeling a bit better but now they’re back to where they were at Week One.  By not eating wheat I’m finding it “easy” to eat too many potatoes, and I even had potato chips at party two weeks ago.  And I’m finding I’m eating these foods (which I normally don’t each much, if at all) because I feel like “I can” and “I’m allowed too, ‘cuz hey, I’m not eating wheat!”  Which is exactly what happens to a lot of first-time vegetarians (but that’s a blog post for another time).

As the New Year rolls around, I decided to slowly let wheat back into my body.  Slowly.  And you know what?  Nothing changed.  Skin didn’t get worse, neither did runny nose.

So here’s my diagnosis (and I’m not a doctor….this is based on my personal and educated knowledge of both food and my body):  it’s not the wheat that is the culprit (or part of the culprit) to my eczema.

So what’s the reason for my increased energy, better sleeping, and what looked like better skin?  And what about my pants fitting slightly better???

Well, that’s simply because by not eating wheat, I WAS eating  TON of vegetables.  On a regular day/week I eat a lot more vegetables than the average American, and I already eat fairly healthy….but I was eating really, really well those first 2 weeks (until I started eating potato chips and other junk to replace the wheat).  I was the “Veggie Queen” and loving it.  And I was eating more fruits than normally this time of year (as it’s not really fruit season here in Boston, if you know what I mean).

So in order to “replace” the wheat, I was eating a lot more vegetables.  And yes, I was eating really healthy things like quinoa (a personal favorite) and lentils (lentils are awesome! I first “discovered” them when I lived in France and a great alternative to animal protein too), and beans.  Oh, and water too.  Don’t ask me why but I found myself drinking a lot of water (which is more difficult to do during the winter months)

So it WAN’T the fact that I “eliminated wheat” from my diet — but rather it WAS the fact that I was “adding in” a lot more really good things for me (that is, until I started eating potato chips….haven’t I mentioned that like 5 times already?)

So what am I doing now?  Well, to get rid of the eczema:  instead of the $50 bucks cream my dermatologist prescribed for me (which irritated my skin even more) —  I bought the generic $3 bucks over-the-counter Hydrocortisone which has done wonders.

And I’m now eating less wheat than before, and I’m feeling really good.  Though I do need to make it a conscious effort sometimes to think “lentils, beans, or quinoa” instead of wheat, I’m amazed how easy it is to still eat SOME wheat, but cut it down a lot (without missing it).  Oh, and now that I “can” eat wheat, I’m not eating things like potato chips to satisfy my “craving.”

AND, during those five weeks of my Elimination Diet I tried a lot of new recipes like lentil soup and different bean soups, chickpeas, edamame…I could go on & on….and ate a lot of variety especially in my veggies.  I had forgotten how much I loved things like butternut squash, sweet potatoes, parsnips, and other winter and root vegetables.  And it got me eating a lot of foods I liked, but hadn’t eaten for a while (like the lentils, chickpeas, edamame, parsnips).

So — moral of the story?  – even for ME, an expert in food & nutrition who has been able to keep her weight in a healthy range for many years and got over emotional eating…..time to time needs to “shake things up” a bit.  And that doesn’t mean you have to (or should) eliminate one food (or food group) from your diet.

The reason I did the elimination diet was to see if I had a SENSITIVITY or ALLERGY to a food — NOT to lose weight.

And I’m a better person for it as I’m eating a lot of foods I had forgotten about.  And it reminded me that nature has given us so many wonderful and good tasting foods that one doesn’t need to go looking for the perfect food or the fat-blasting superfood…..all foods that nature gave us are “super”.  We just need to eat a wide variety and keep (and maybe discover) new things all the time.

An Egg-ceptional Food For Weight Loss

 

How to Indulge, Without the Bulge, Over the Holidays

 

The REAL Reason Oprah Has Gained Weight — Again!

Oprah’s Battle With Weight Gain – and her Missing Link for Permanent Weight Loss 

It’s hitting the airwaves and news media like a tidal wave.  The news about Oprah and her constant struggle with her weight.

Once a trim, healthy-for-her-body weight of 160 pounds, Oprah has now reached the dreaded 200 pound mark, a number she (nor many of us) does not want to see on the bathroom scale. 

In the latest issue of O Magazine (January 2009) Oprah opens up about why she feels she regained the weight, what she’s learned, and how she plans to change.  The article is candid, open, honest.  She puts it all out there.  There’s no excuses, whining, or blaming of anything, or anyone other than herself, for her actions (or lack thereof).  Kudos to Oprah for being real, being open, and taking responsibility for her body, her life, and how to go about moving forward.

In her article, Oprah says:

“My goal isn’t to be thin. My goal is for my body to be the weight it can hold—to be strong and healthy and fit, to be itself.”

That’s an awesome goal.  And a goal we all should be reaching for.  But there’s something missing.  Something that Oprah is not getting.  The key — the missing link — that holds the answer.   The key to help ALL OF US reach our goals and solve our own weight challenges. 

But before I get to that, I need to address some other questions that are on everybody’s minds, and the ones Oprah tries to answer in her candid article: 

Why?  Why did Oprah REALLY put on the weight?  How did she let this happen?

Really — Oprah, of all people.  I mean, this is a woman who has it all.  With all of the experts and medical doctors she is friends with and has on her show, she knows what to do – heck, we all know what to do, it’s not rocket science:  eat healthier, eat less and move more.  

But why didn’t she (and don’t we all) just do it?  

I mean Oprah has it all:   money, fame, friends, and a hugely successful career (to put it mildly).  

Really.  What DOESN’T Oprah have?  

She is one of the lucky few who have access to (and the money to pay for) the top people in the health, wellness, nutrition and fitness fields.  She has access to personal tainers, chefs, expensive gyms (and probably a home-gym too, I’m sure).  She has all of the tools to make weight-loss and weight-management possible AND easy!  

I mean, really.  She doesn’t come home from a long day of work and have to worry about chopping, preparing and cooking dinner.  

So what is it? 

If one of the richest, most famous, and successful women in the world who has overcome the odds in many areas of her life — if SHE can’t lose weight AND keep it off, then how the heck can YOU? 

If Oprah keeps falling off the wagon, then how on earth are YOU going to stay on track??

Stop Worrying About Food…and Lose Weight

 

 
Can you imagine a life without the chains of dieting and constantly trying to control your weight? A life without rules, restrictions, and being told to eat the right foods?

Image just how wonderful it would feel to wake up every morning without having to face the scale, without having to count calories, without having to eat foods you don’t like that leave you unsatisfied.

Imagine….

• being able to wear clothes you love and feel good in
• thinking of food only when you’re hungry
• finding real pleasure in eating 
• eating your favorite foods without constantly counting calories or fat grams… and 
• not feeling guilty – ever again!

Think of how liberating it would be to feel truly nourished.  Of being able to eat and stop when you’re full — and KNOWING when you’re full.

You CAN eat and not have to settle for the “healthy option” all of the time.  It is possible.

NO gimmicks, fancy foods or expensive items to buy.  NO chanting or repeating mantra’s all day.  NO need to completely turn your lifestyle upside down.

Just simple, easy advice that FITS fits into your lifestyle and leaves you feeling alive and full of energy — and being in control.  

I can show you how.

Discover a whole new way of eating, looking at food, and loving your body.  Learn how to create a healthy relationship with food…and the unwanted pounds will come off — without ever having to worry about putting them on again.  Ever!

Let the Eat Without Guilt principles be your passport to freedom from dieting.

Contact me and I’ll help you taste the freedom — it’s divine!

Mediterranean Diet – The Healthiest on the Planet?

 

Many years ago I was invited to spend some time in Italy.  After a tiring but adventurous morning of walking and exploring the island of Capri, my friend and I were hungry and ready for a good lunch.  But we didn’t want to eat at a typical tourist restaurant. 

We wanted an authentic meal and experience.

After what seemed like an hour of searching, we stumbled upon a restaurant nestled on the edge of the island overlooking the Mediterranean — the perfect place!   We sat outdoors on the veranda shaded by the trees, grape vines, and had a light breeze from the water. 

It felt like we could literally reach out and touch the sea.

We had a lunch of grilled peppers, melon and prosciutto, fresh pasta, fish, crusty bread, and in true Mediterranean fashion — had a carafe of the house red wine.  We had 2 hours of leisurely eating, drinking, relaxing and the occasional chat with the restaurant owners.

That day, I experienced what the Mediterranean diet & lifestyle is all about:  plenty of exercise, delicious food in reasonable portions, eating at a relaxed pace, and taking pleasure in the meal.  I felt wonderful!

Earlier this week I attended the 15th Annual Mediterranean Diet Conference, where I heard about the latest and up-to-date scientific evidence about the Mediterranean diet from some of the world’s most renown experts in nutrition. 

I heard all the latest statistics from research showing that the Mediterranean Diet is good for you.

I heard why we should be eating certain foods, and not others.

But at the conference I was surrounded mostly by nutritionists and dietitians.  Nothing against them and they do good work — but they have been taught to base their knowledge solely on science.  They tell people how many fat grams, carbohydrates, ounces of meat, sugar, diary, etc. that everyone needs.  The basically follow the USDA Pyramid and the concept that everyone should follow the same “rules.”

I’m not a proponent of diets, and don’t believe we all should be eating the same foods to say healthy and slim. 

I also don’t believe we should always be looking at science to tell us what to eat.  I mean, it was the scientists in the 80’s and 90′s who told us to eat a low-fat diet, which we now know DO NOT WORK. 

 With all that said — the Mediterranean diet is not really a “diet” in the true sense, where one has to follow a very strict regimen.  The traditional diets of the Mediterranean vary from country to country, as the term “Mediterranean” refers to regions in 16 countries, including Italy, France, Spain, Greece, Turkey, Morocco, Tunisia and Israel, and eight other countries.

The main foods of the Mediterranean diet ARE very healthy, and incorporating some of them into your meals can help you eat better and lose weight.  

At the conference, the proponents of the Mediterranean diet did include a NEW component:   the social aspect.

Eating with others and the respect for time at the table. 

This is something that years ago changed that way I looked at food and helped me live a healthier life.

But at the conference, these scientists, nutritionists and dietitians only touched on that subject.  It was simply a very small side-bar.  Everything they talked about was based on the FOOD and SCIENCE, and not our relationship to food, how we view it, the role culture has in it, food preferences, and our conflict between eating for health and eating for pleasure.

From my personal experience living in France, traveling and studying in Italy, in addition to my travels to other parts of the Mediterranean — eating for pleasure  was KEY.  

We need to have an appreciation & love of genuine food and the enjoyment of food with others.  The Mediterraneans (and other cultures) have understood this concept for hundreds of years.

It’s not just the food that makes them healthy…

It’s also their approach to food, their relationship to it, their respect for it, and the belief ALL FOOD is good for you if eaten in moderation.  They don’t stress out at every meal worrying about calories, fat grams, and carbohydrates.  They look at food as something positive — NOT as something that can make them fat or thin.  They take part in what I call “positive eating.”

THAT’S what I experienced in the Mediterranean.  Not counting, weighing, and agonizing over what I was eating.  I learned how to eat without guilt, while having a healthy approach to – and relationship with – food.

THAT’S A KEY ISSUE as to why the Mediterranean people are healthy & slim.  

It’s the food they eat AND their relationship to it.

So for your next meal, in addition to incorporating & eating some of the healthy foods of the Mediterranean — also take a positive approach and enjoy the food (and wine) with others.  Look at it as something you enjoy and not something you agonize over.

You just might get a glimpse into the same wonderful feeling I had eating lunch that day in Capri. 

Okay, you won’t have the Mediterranean Sea in front of you…but you can still find enjoyment, feel a connection with others, and have a better relationship with food.  The more you do this, the more you’ll start to feel better and lose some weight in the process.

That’s what the Mediterraneans understand — it’s Mediterranean living – and not just a Mediterranean diet, that makes them healthy and slim.

What do YOU think?  Do you agree or disagree?  

What have you experienced in your travels as to why people in the Mediterranean (or other cultures) are healthy and slim?

10 Amazing Foods to Add to Your Diet

It seems like almost every day the news media is reporting on some food that’s found to be bad for you. One day it’s carbs, another day fats, and yet another day meat – I mean, how is a girl supposed to EAT??

Now I must admit that I don’t believe there are many “bad” foods (it’s all about balance, right?).

But these YES foods are packed with essential nutrients and compounds that have been positively associated with preventing diseases and minimizing the adverse effects of aging (how great is THAT?)

But here’s 10 AMAZING foods you should be adding to your diet:

1. ALMONDS – They’re one of my favorite snack foods and a good source of potassium, low in ‘bad’ fats and high in ‘good’ fats. However, like most nuts they are high in calories so watch how many you eat. I usually eat about 10 or so as a snack. And they’ll keep you FULL for a while, really.

2. SALMON - We’ve been hearing a lot about omega-3 fatty acids. In short, they are essential to human health but cannot be manufactured by the body. So we must get them from foods. The American diet is also severely lacking in omega-3 and salmon is a great way to get some.

3. APPLES – They do say that “an apple a day keeps the doctor away” and I couldn’t agree more! They’re crunchy, come in many colors, and available in the U.S. most of the year. They’re a good source of fiber too.

4. BROWN RICE - You’ve probably heard by now that we all need to eat more “whole grains”. Brown rice is a whole grain and much superior to white rice. White rice has basically been stripped of the good stuff while brown rice includes the bran and germ of the natural grain. It is SO EASY to replace white rice with brown rice and get the added benefits.

5. STRAWBERRIES – I fell in love with strawberries in France. They eat them in season when they’re bursting with flavor and are a bright red color. I would literally buy 4 pints at the local farmer’s market and eat them within a few days – easy for me to do! Like most berries, they contain powerful antioxidants and lots of vitamin C.

6. TOMATOES - They eat a lot of tomatoes in both Italy and France and those Mediterraneans are doing something right – and tomatoes are a big part of the picture! They’re loaded with vitamin C and have lycopene which has shown to have cancer-preventing properties.

7. QUINOA - Another whole grain option which is becoming popular today, though I actually discovered it in France. It’s been around for thousands of years (yes, thousands!) and native to South America. It was even once called the “Gold of the Incas” for it’s values in increasing the stamina of warriors. It’s high and protein and also a complete protein, which means it contains all nine of the essential amino acids.

8. YOGURT - The French are known for their love of yogurt and I can tell you the yogurt isle at the supermarket in France is HUGE. Personally I eat the whole-milk yogurt, though the low-fat ones are good too. I ONLY buy the PLAIN yogurt as the fruit and other flavored ones here in the U.S. have LOTS of sugar. Best to add your own fruits (like strawberries) and a pinch of sugar for just a touch of sweetness.

9. CARROTS - Remember parents and doctors telling us to eat our carrots to help our eyesight? Turns out they were right! Carrots have antioxidant compounds that help protect against cardiovascular disease and cancer, and also promote good vision, especially night vision.

10. KIDNEY BEANS – They’re rich in fiber, iron and protein. They can be a great substitute for the occasional meatless meal and a good source of magnesium, folate, and potassium. They’re also full of fiber which helps keep you full.

Though you may hear about good foods and bad foods, just know that all foods are fine if eaten in moderation. But if you’re looking to eat BETTER, these amazing foods can to point you in the right direction.

© Dinneen Diette, 2008

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