If you've ever passed a strange reddish piece of fruit at your local market and asked yourself, "What is that?", chances are you may have just encountered a pomegranate.  Despite it's funny look, the pomegranate is loaded with powerful health benefits, and is quickly earning it's place as a new "buzz" food in the nutrition community.

So what is the pomegranate?  The pomegranate is a deliciously sweet fruit that is said to have been around as early as 3000 B.C.E.  It is widely used in Mediterranean and Middle Eastern cooking and is now making it's way to chef's kitchens in the West.  As it's popularity has increased, so has the research on the fruit's many health benefits.  As you probably know by now, the toxins in our environment and even our own bodies are responsible for producing free-radicals; harmful, unstable molecules that research proves to be directly linked to disease.  Pomegranates contain polyphenols, a powerful antioxidant that neutralize free-radicals and prevent them from causing damage, which may aid in the prevention of disease such as cancer and heart disease.  Antioxidants, such as polyphenols are even given credit for slowing the aging process.   In addition to polyphenols, pomegranates also contain Vitmain C, which may help us to reduce the severity of colds this time of year and Vitamin K, which is necessary for healthy blood coagulation.      

So how can you include pomegranates into your meal plan?  Simple.  Pomegranates are a natural source of carbohydrates and can easily replace any carbohydrate in your meal plan.  Approximately 1 ounce of the edible portion (the "arils" or seeds) of a pomegranate has only 5 grams of carbohydrates.  Just pair with a complete protien and some fat for a balanced meal or snack.  Pomegranates are incredibly versatile if you think "outside the box" and get a little creative.  The seeds can be tossed in oatmeal, baked goods and cereal.  They are delicious on a salad or even as a creative garnish for your next chicken or pork dish.  Toss pomegranates in a protein smoothie for a sweet, antioxidant packed treat.

Lastly, if you've ever seen a pomegranate up close and personal, you may have wondered, "How do I open and eat this?"  Here are a few easy instructions for you to enjoy your pomegranate.

1.  Cut off the top of the pomegranate with a sharp knife, about 1/2 " from the "crown" (looks like a stem)

2.  Once you have removed the top of the pomegranate you will see several sections of the fruit.  Score the skin with your knife at each section, like you would with a grapefruit.

3. Separate each section from the fruit with your hands

4.  Loosen the "arils" or seeds with your hands into a bowl of water (this is the edible portion of the fruit and these delicious arils will sink to the bottom of the bowl)

5.  Remove the membrane that float to the top with your hands or a spoon

6. Strain the arils and enjoy!

Information adapted from POM Wonderful

These days we're all on the go, and trying to add healthy eating into the mix can be a challenge.  I've researched a few of my favorite fast food places in search of the healthiest choices.  Of course, making your own food and packing it to go is the optimal choice, but it's great to have options!

Subway- 6 inch whole wheat sub with turkey or ham, lettuce, tomato, onion, banana peppers, pickles, oregano and tiny splash of olive oil and vinegar or a salad with above (no bread) and low fat dressing

Chick fil-A- Aim for the grilled chicke sandwich.  It's served on a whole wheat bun with lettuce, tomato and pickle.  Skip the honey mustard on the side- it's loaded with sugar and the sandwich has plenty of flavor without it.

Dunkin Donuts- Now offers an egg white flatbread sandwich, which beats any of their other sandwiches nutrition wise

Wendy's- I usually go for the grilled chicken sandwich or the Chicken Cesar salad. I go very lite on the cesar dressing and skip the crutons.  Their salad is surprisingly delicious!

Boston Market- Try the White meat chicken with green beans and a small amount of roasted dill new potatoes for a satisfying meal

Chipotles (or any casual mexican restaurant)- Go for greens with chicken, guacamole, salsa, tomatoes, onions to create your own salad (skip the crunchy tortilla shell)

Valerie Cogswell

Head Chef and Nutrition Coach

First, know that obesity is on the rise. In fact approximately 1 in every 7 children are obese.  As obesity continues to rise, doctors are seeing more and more devastating cases of childhood diabetes, high blood pressure and high cholesterol, all preventable by maintaining a healthy lifestyle and weight.  In one research study, it was reported that obese children live a "lower quality of life" than their non-obese peers.  Sadly enough, these findings concluded that an obese child reports a quality of life on the same level as a child cancer patient.**

So as a parent, or caregiver, what can you do to help an overweight child or prevent a child from heading down this road?  The excellent news is that you have the power to be a healthy role model.  Here are some of the ways that my clients have helped their children to live well.

-Take control and remember you are the role model. If you live a healthy lifestyle, eat well and exercise and actually show that you enjoy it, your kids will follow.  On the other hand, if you eat constant take out and junk food, don't exercise and spend any downtime on the coach and complain about being active, your kids will follow this unhealthy example as well. So take a stand.  Take care of yourself, and become a healthier individual that you can be proud of.  Your kids will too.

-I often tell this story to my clients.  I was never allowed soda as a child growing up.  It just wasn't available in my house because my parents refused to buy it......except on thanksgiving and christmas my parents would buy it more so for our guests than us.  The funny thing was, my brothers and I would actually drink it out of a bowl with a spoon like it was some highly prized treat on holidays.  Because to us, it was!  It was so rare that we were allowed soda that we actually appreciated it, and knew it was a "once in a while" thing, when we had it.  Even as adults, my brothers and I still don't reach for soda.  My point is, your the adult.  While your kids are in the house, you have control over what they eat and drink.  Stock the fridge and pantry with healthy, whole foods and that's what your kids will eat!  And yes, I know you have no control over what they eat at friends houses or at school, but the truth is you do have control over your own home.  And it's better that they see unhealthy foods as "occasional treats" instead of every day foods.

-Educate, educate, educate!  If you teach, they will learn!  Just make it exciting.  At the supermarket, shop the "perimeter" where all the fruits, veggies, meat, dairy and whole foods are located. (You'll notice the aisles contain mostly the processed food).  Ask your kid to pick out a new fruit or veggie or food they want to try.  Then work together to come up with a fun recipe.  If it's a new fruit, make a smoothie with it for example.  Getting your kids involved in the educational process will help shape their culinary minds and help develop better skills to make healthier choices.  At dinner time, have them point out on their plates the "protein, the carbs or the fat".  There's nothing wrong with a child learning what's in their food and how to create a balanced meal.  Let them search a cook book for a healthy recipe and make it together.  Involve them and they will learn.

-Make sure your child is going to bed at decent time.  Studies show that kids who lack sleep are typically overweight.  Encourage relaxing activities before bed like reading or even light music.

-Limit TV, video game and computer time, another thing my parents did right.  When I was a kid, I liked to play with my neighbors, tag, catch, you name it.  I wasn't allowed to sit in front of the TV all day long.  I was however allowed to watch tv after I played, did homework and had dinner and by then there was only about a half an hour to an hour left to actually watch it!

-Get active and get your kids active.  Find out what makes your kid tick and encourage them.  Does he or she like to dance?  Encourage dance class.  Maybe they like to skate- go with them and make it fun.  Never complain about exercise, make it a normal part of life like brushing your teeth and your kids will see it this way too.  I danced as a child and when I quit dancing, I started training in the gym at 15, lifting light weights and doing cardio.  I found that I loved to sweat out my stress and working out gave me a sense of strength and confidence that I had never felt before. 

-When I was a kid, my mom would make me a pita bread stuffed with salad and my favorite cheese with a little salad dressing on the side.  Yes, I was a strange kid and had sophisticated culinary tastes.  A pb and j never cut it for me.  I would even order filet mignon at restaurants while my brothers picked chicken wings and fries.  The point is though that I didn't try to buy the tater tots and massive cookies when I knew my mom made me my "special lunch"- the pita with the salad. I honestly loved it and I can remember looking forward to that lunch all day.  So maybe, find out what your child's favorite lunch is, something they would love to eat.  It doesn't have to be the conventional ham and cheese sandwich.  Then aim to make it a few times a week with your child in place of the school lunch.

-Limit processed foods. Basically if it comes out of a box and is man-made, it's processed and probably contains alot of sugar, trans and hydrogenated fats, sodium and little to no protein or fiber.  Load up on and serve your family whole, natural food as much as possible.  This doesn't have to be extreme.  For example, instead of packaged chicken tenders, throw a pre-seasoned roast chicken in the oven, which takes only minutes of prep work. Instead of instant mashed potatoes, try baked potatoes thrown in the oven with the chicken. Frozen veggies are fast and healthy.  While grocery shopping, read labels and aim for bread with atleast 2 grams of fiber per slice and cereal with little sugar and high fiber.  Have your kids help- again, get them involved.

And lastly, try not to use dessert as a reward for everything!  Maybe a bike ride with your kids or a trip to the park is a reward.  Be creative, take the time to educate your children, and be a positive role model yourself and you'll increase the quality of your child's life, now and forever.

Valerie Cogswell

Nutrition Coach and Head Chef

**Information adapted from webmd.com

As you have probably heard by now, antioxidants are the new "buzz word" in the nutrition and fitness community. And we say, rightfully so!  Antioxidants are on constant "disease patrol", defending your body against harmful free radicals that can do a number on our bodies and health, and may contribute to the development of cancer and other health conditions.  Luckily, getting your antioxidant fix is fairly simple with a varied diet.  So how does your diet stack up?  Check out the helpful chart below to learn which whole foods to stock up on*:

*chart adapted from webmd

Fat is an essential part of our diets. It helps to keep us satisfied and keeps our blood sugar stable.  Remember the low-fat diets of the 90's?  We ate alot of processed carbs (Snackwell Cookies were my personal favorite) and steered clear of any fat.  The result?  A huge craving for.... you guessed it.  More processed carbs.  The bottom line is our bodies need fat, and the best thing we can do for our health is protect our hearts with the good kind of fat.

The easiest way to remember which fats are heart healthy is to keep in mind a few rules.  The heart healthy fats are 1) natural (meaning not man made) and 2) not from an animal.  What are some excellent choices?  Olive oil, canola oil, nuts (unsalted, dry roasted), natural nut butters, avocado, fish oils and flax oil.  This leads us to the "not so healthy" fats such as bottled salad dressings, mayo, butter and the fat found in red meat.  These fats are either man-made or from animals, and can clog our arteries. 

So do your body a favor and aim for the heart healthy fats!  Here's a few easy ways to getting in the heart healthy fats.

-On your sandwich or wrap, choose avocado in place of cheese or mayo.  Or have mustard on your sandwich (fat free) or hummus in place of fattening toppings and a small handful of nuts like almonds on the side for good fat

-On your salad, make your own balsamic vinegar and olive oil dressing in place of creamy dressing

-Have salmon once or twice a week or take fish oil supplements

-Choose natural peanut butter or almond butter in place of Jiffy or Skip (they contain hydrogenated oils).   It's excellent in smoothies and mixed in oatmeal

-Add flax seed oil to your protein smoothies

-cook with olive oil or canola oil in place of butter

A good rule of thumb is to aim for the heart healthy fats for the majority of your meals throughout the day. 

Protein bars are an excellent addition to a well balanced meal plan.  Though not as "clean" as whole food, they are fast, convenient, and if you find the right ones, full of protien, carbohydrate and fat, thus making them a balanced meal or snack.  Of course the goal is to aim for as much whole, clean food as possible (see your Quality of Food Chart for ideas), but for alot of us, they are a necessity because of our busy lifestyle.

So what should you look for in a protein bar?  Aim for a bar that has approximately equal grams of protein and carbohydrates.  For example, around 20 grams of each, will help to keep blood sugar stable.  A bar that has alot of carbohydrates and only a few grams of protein, will cause a spike and crash in blood sugar, leaving you hungry and wanting more.  You should also make sure that the bar you choose has some fat in it (approximately less than 10 grams) because the fat slows the rate of digestion keeping you satisifed and keeping your blood sugar levels steady.

Some things to look out for in a protein bar?  Most, even the balanced ones, are high in sodium, loaded with artificial ingredients and usually have artery clogging saturated fat..  This is why we recommend that protein bars should only be consumed once or twice a day.  Also keep an eye out for "energy bars" which typically are loaded in carbohydrates and sugar and lack the protein you need to keep your blood sugar steady.  Most bars are really just glorified candy bars, but as I mentioned before, they can be a necessity in today's busy lifestyle, and are certainly better than skipping a meal!  Many protein bars can cause digestive disturbances if you have a weak stomach or are allergic to certain ingredients.  Read the label and experiment until you find a bar that works for you.

One thing to note is a quick home-made protein shake is generally a much better option than a bar simply because YOU are in control of what goes in it.  The Pro Complete Protein Powder (found in the Supplement Tab in Venice Nutrition's Online Store) is a high quality and delicious form of protein.  If you add skim or soy milk, some fruit and nuts or peanut butter, you have added natural and clean ingredients that will stabilize your blood sugar better than the artificial ingredients found in a protein bar.  Another excellent option is the Whole Gains Mango Shake, which is high quality and already has a good balance of protein, carbohydrate and fat (again find it in your Supplements Tab in the Online Store)

Here are some bars that have a good balance of protein, carbohydrate and fat

Greens Plus Protein Bar- my personal favorite because it's natural and doesn't contain a bunch of artificial ingredients that you can't even pronounce, never mind spell!  This bar is literally green in color (don't let it scare you!), but tastes like peanut butter and honey (you can't go wrong with that combo!).  Just make sure you get the Greens Plus Bar, not the Greens Energy Bar (which contains very little protein).

Zone Bar

Balance Bar

Cliff Builders Protein Bar

Avid Bar

Detour, Uturn, Oneway or Joyride

Lean Body

Odyssey

Pure Protein Bar

Food is meant to be enjoyed, even while trying to eat "healthy".  The challenge so many people have is trying to learn how to make their meals taste great without the high calorie extras like dressings, butter, tons of cheese, and oil.  The truth is there are so many fresh, unique and delicious ways to kick up the flavor of your food without sabotaging your nutrition and fitness goals.  Here are some yummy ingredients and ways to add them to your favorite foods for power-packed flavor!

Salsa- whether you make it yourself with fresh tomatoes, onion, peppers, cilantro and olive oil, or add a kick to it with fresh mango, pineapple, or peaches, or buy it store bought, makes a beautiful topping on chicken, fish shrimp, pork tenderloin, and even sandwiches and wraps.

Guacamole- it's high in fat but it's heart healthy fat and is delicious on sandwiches and wraps. It's a great replacement for mayo and creamy dressings.  It's delicious on salads with salsa (in place of traditional dressing) and even good mixed with grilled chicken, salsa, some brown rice and veggies.

Hummus- A great topping for sandwiches and wraps.  Try a unique flavor like roasted red pepper hummus or garlic and herb.

Herbs- When's the last time you bought fresh cilantro, basil, or rosemary?  These herbs are powerful in flavor and add a freshness to any dish.  Add them in the last few minutes of cooking your meal to retain the freshness. 

Vinegars- Try an aged balasamic or a champagne vinegar, apple cidar vinegar to create your own dressing in place of the bottled kind.  Simply whisk together the vinegar, while slowly drizzling in olive oil.  Whisk in some mustard and season with salt and pepper and garlic.  You can even add in some fresh herbs.

With a little creativity you can make delicious and healthy food that you'll actually enjoy.

I was recently browsing online and found an incredibly interesting article on the lies major restaurants tell us regarding nutritional data of the food they serve.  Which facts were most disturbing?

-A "healthy" salad at a family style restaurant had over 1050 calories!

-An innocent salmon dish at a chain steak restaurant contains 75% of the average person's daily caloric intake.

-A popular fruit drink doesn't really contain much fruit at all.  In fact the first four and most prominent ingredients on the list were soda, water, sugar and corn syrup- not exactly healthy.

So what can you do? 

-Ask your server questions about which dishes are the healthiest and where you can find the nutritional content.

-See "How to eat in a restaurant" in your online program for great tips on how to save hundreds of calories at your favorite places

-Watch your portion sizes!

-Most importantly, visit the restaurant online to find their nutrition data- it will help you to make an informed and healthy choice

To read the article for yourself, check out:

http://health.yahoo.com/experts/eatthis/13623/secrets-that-restaurants-dont-want-you-to-know

Valerie Cogswell

Head Chef and Nutrition Coach

Do you have challenges with trying to find quick well balanced meals you can eat on the go?  Eating on the go is a part of life and with the right tools, you can easily work a balanced meal into any situation. 

Here are a few quick meals that contain protein, fat, and carbs and take 3 minutes or less to prepare!

1.  Cottage Cheese -  mix in bananas and almonds  (can substitute other fruit such as blueberries, strawberries, raspberries, or any nut of your choice etc.)

2. Greek Yogurt - mix in berries or granola and add some almonds or any nut of your choice

3. String cheese and an apple

4. A protein bar like Detour, Balance Bar, or Cliff Builder Protein Bar

5. Tuna kits that contain a little mayonaise and crackers (find at your local supermarket in the tuna aisle)

6. Complete meal protein shake -  Mango meal replacement shakes are perfect for on the go.  Contains the perfect ratio of protein, fat, and carbs.  Just mix in a shaker with water and you are all set.  You can purchase this on the VN store page www.VeniceNutritionStore.com

I’m a huge fan of eggs because they are a great source of protein and fat, they’re inexpensive and quick to make.  I find that so many of my clients don’t utilize eggs enough in their diet so I wanted to share some creative ways to enjoy them.  Breakfast is obvious- scrambled, omelets, sunny side- up, etc.  But how about a breakfast burrito?  Wrap cooked eggs in a whole wheat tortilla with cheese, veggies, and salsa.  Roll in foil and you’ve got a meal on the go.  I also love to scramble eggs with brown rice, low sodium soy sauce, a little peanut oil and chopped carrots, onions and peas for a quick “fried rice”.  And who says you can’t serve a big omelet with whole wheat pancakes for dinner?  Kids love it, and it’s an easy meal anyone can make.  Please share your favorite egg recipes!

-Venice Nutrition  Head Chef,   Valerie Cogswell