Dieta si nutritie

7/29/2019 Dieta si nutritie

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HEALTH NUTRITION FITNESS LIFESTYLE DIET & WEIGHT CUISIecember 2010 www.TDN-Digital.com


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Gluten Free Pecan Cranberry TartIngredients: For Filling

1- cup roasted* pecan halves, divided2/3 cup sugar3 eggs1/3 cup dark corn syrup2 tsp. cider vinegar1 tsp. butter, melted2 tsp. vanilla extractpinch of salt1/2 cup dried cranberries chopped1 tsp. tahini (sesame paste)*Roast pecans 5-10 minutes at 350F. Remove from oven and cool.

Preheat oven to 350F. Finely grind the

Crunchmaster Original Multi-Seed Crackers in a

food processor. In a large bowl, combine crackercrumbs, sugar, and salt. Mix until ingredients are

well blended. Add melted butter and stir until thecrumb mixture is thoroughly moistened.

Press crumb mixture firmly into a 9 deep dishpie pan, distributing mixture evenly throughout

the bottom and sides of the pie pan.Bake for 10 minutes.

In another large bowl, combine sugar, egg, corn syrup, vinegar, butter, vanilla extract,

tahini, and salt. Mix until smooth. Gently stir in dried cranberries and roasted pecans.

Pour the filling mixture into the prepared crust, spreading evenly.

Bake the tart about 30-35 minutes at 350F.Filling will become golden. Cool before serving.

ForFREEcoupons & recipes,visit us at: Crunchmaster.com

Healthy Holidays!This holiday season, treat your friends and family toCrunchmaster, America's #1 brand of gourmet, gluten

free crackers. Crunchmaster crackers are the perfect

complement to your healthy dips, spreads and toppings.

ALL NATURAL/ CERTIFIED GLUTEN FREE / 100% WHOLE GRAIN / LOW SATURATED FAT / CHOLESTEROL FREE

Ingredients: For Crust

1 cup finely ground CrunchmasterOriginal Multi-Seed Crackers

4 tsp. sugar1/4 tsp. salt4 tsp. butter, melted

Ingredients: For Filling


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4/57

While reviewing a new book, Gluten-Free

Girl and the Chef: A Love Story With 100

Tempting Recipes by Shana James Ahern

and Daniel Ahern (see page 37), I came pon

a familiar qote from Home Cooking: A

Writer in the Kitchen by the late Larie Colwin, a novelist

and possibly one of the best food writers of all timean

appropriate header to the Aherns acknowledgements

section: No one who cooks, cooks alone. Even at her

most solitary, a cook in the kitchen is srronded bygenerations of cooks past, the advice and mens of cooks

present, the wisdom of cookbook writers.

Colwins gratefl reminder of inflences broght

to mind a story my friend Lara sed to tell abot an

nsal family tradition. My apologies to Lara if I get

the details wrongthe story is at least two decades

oldbt the point remains the same even if the facts are

slightly skewed.

At one of her familys holiday gatherings where three

generations were represented, the hostess broght

to the table a trkey beatiflly nestled on a platterbt with its legs amptated at the ankle. A member of

the yongest generation wondered abot the trkeys

nsal appearance. Thats the way Ive always made

it, said the cook.

Bt why? the yongster persisted.

Becase thats the way my mother always made it,

replied the cook. Now crios herself, she asked her

mother why the trkeys legs had always been cropped.

Becase thats the way my mother always made it,

her mother said. Yo see where this is going. They all

trned to hermotherthe matriarch of the familyandasked why she ct the trkey legs off at the ankles.

Oh, she said. Becase the pan I had wasnt big

enogh. Thats the only way they wold fit.

What ghosts hant yor kitchen? Who inflences yor

cooking? Wed like to hear abot yor niqe family

food traditions. Tell s yor stories and well pblish the

best on or website.

From Todays Diet & Nutrition, happy holidays.

Editors Note

Digging Into the Roots

of Family Food Traditions

The Footless Turkey

KateJackson

President & CEO Kathln Czmanski

Vice President & COO Maa e. Honick

Publisher Maa e. Honick

EDITORIAL

Editor Kat Jackson

Senior Production Editor Tacy Dnning

Editorial Staff L DOio, Hath Gk, Jim Kna, Maiann Mallo

bandi rdding, Jliann Schaff, baaa Wothington

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Szann bowland; Shlly Cas, rD; Nancy Collins, PhD, rD, LDN;

David Fd, rD; Laa Pnsio, rD; bnda Ponichta, rD;

Jnnif e. Van Plt, MA, CWe, CWC

ART

Art Director Ssan Kilcoyn

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ADMINISTRATION

Administrative Manager Hln bommaitoAdministrative Assistants Kim Mayfild, Pat Plmly

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Director of Finance Jff Czmanski

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Circulation Coordinator Nicol Hncha

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Director of Marketing and Digital Media Jason Fnchman

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Director of Sales Stphani Mitchll

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4 TODAYS DIET & NuTRITION


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on th cov

20 Healthy Holiday Desserts

26 Entertain With Interna-

tional Flair

34 Q&A With Amy Sedaris

37 Glten Free GoesGormet

aot th cov

Borbon Balls (page 8)Photo by Gary Dolgoff

20Healthy Holiday DessertsWith jst a few tricks p yor sleeve, yo can whip

p holiday treats that yo and yor gests can

enjoy withot gilt.

26Foreign IntrigueNeed some fresh ideas for holiday entertaining?

Scan the globe for new flavors.

Keftedes(Greek

Meatballs),page 29

DECEMBER 2010 5

Dcm 2010Volm 6, Nm 11

contnts


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in vy iss

4 Editors Note

7 Contribtors/Advisors

7 Coming Next Isse/Whats Cooking Online

52 uncommon Taste

Chilled Tea SobaNoodles and Ginger-Glazed MushroomsWith Lemongrass-Sesame Broth

halth8 Cooking for Health

A Heart-Healthy Sweet

10 Strategies Beating Stress

ntition14 Etcetera

15 The Latest Scoop

Portion Control

fitnss16 Etcetera

17 Good Moves Top 5 Moves

for Women at Menopase

18 How To 4 Ways to Sqeeze

in Exercise

lifstyl32 Pet Page

Cold Weather Pet Care

34 Q&A Amy Sedaris

dit & wight36 Etcetera

37 Gluten-Free Living

Glten Free Goes Gormet

cisin40 Etcetera

41 On the Side

Mshroom Relish

42 Books for Cooks

44 Gift GuideGifts for Food Enthsiasts

48 Chefs Table Sylva Senat

50 What I Cant Live Without

Gail Dosik

12

41

48

52


Dcm 2010Volm 6, Nm 11

dpatmnts


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Contributors

Advisors

Suzanne Bowland, fonder and president of GF

Clinary Prodctions, Inc and athor of

The Living Gluten-Free Answer Book

Shelley Case, RD, a leading international expert

on celiac disease and the glten-free diet and

athor of Gluten-Free Diet: A Comprehensive

Resource Diet

Nancy Collins, PhD, RD, LDN,

exective director of RD411.com

David Feder, RD, former top chef and magazine

editor, now director of S/F/B Commnications

Grop, a cooperative of experts conslting on

ntrition, food, health, and lifestyle

Laura Pensiero, RD, owner of Gigi Trattoria and

Gigi Market, fonder and director of Chef4Life,

and athor of Hudson Valley Mediterranean:The Gigi Good Food Cookbook

Brenda Ponichtera, RD, president of ScaleDown

Pblishing, Inc and athor of two Quick &

Healthycookbooks

Jennifer E. Van Pelt, MA, CWE, CWC, fitness

instrctor, healthcare research analyst, and

freelance writer

For or advisors fll bios and websites, visit

www.TDN-Digital.com.

CAROL M. BAREUTHER, RD, is a u.S.

Virgin Islands-based book athor,

radio and television program host,

and freelance writer who has

written for a variety of regional

and national pblications,

inclding Cooking Light, Vege-

tarian Times, Veggie Life, Carib-

bean Travel and Life, and Shape.

MICHELE DEPPE is an award-

winning freelance writer based

in Bothell, Washington

(www.micheledeppe.com).

LYNN GRIEGER, RD, CDE, cPT, is a

health, food, and fitness coach

in sothwestern Vermont and

online at www.lynngrieger.com.

MARYANN HAMMERS is a

California-based writer who

contribtes to national health

and lifestyle magazines andwebsites, inclding Shape, the

Los Angeles Times, and AARP.

org. She is also mind/body/sol

editor for 805 Living.

DEBORAH R. HUSO is a freelance

writer based in Ble Grass,

Virginia. Athor of the book

Moon Blue Ridge & Smoky

Mountains, she freqently writes

abot travel, agricltre, wildlife,

the environment, and otdoor

recreation (www.drhso.com).

CAROL SORGEN, who writes

abot health and wellness isses,

is based in Baltimore. Shes a

freqent contribtor to pblica-

tions sch as WebMD, The Wash-ington Post, and The Baltimore

Sun (www.carolsorgen.com).

JENNIFER VAN PELT, MA, CWE, CWC,

is a Reading, Pennsylvania-based

fitness instrctor who also works

as a healthcare research analyst

and freelance writer. With

nearly 20 years of experience

in the fitness indstry, shes acertified wellness edcator and

consltant.

TD&NNutrient Analyses

A ntrient analysis for each recipe

(except those already containing

analyses) is created sing Food

Processor SQL ntrition and fitness

software by ESHA. Recipes are

analyzed for calories, total fat,

satrated fat, mononsatrated

fat, polynsatrated fat, choles-

terol, protein, carbohydrates,

fiber, and sodim. Each amont

is ronded to the nearest whole

nmber. Nonspecific amonts

(for example, salt and pepper to

taste), decorative garnishes, and

ingredients that are not consmed

(sch as marinades or excessdipping saces) are not inclded.

ComingNxt

IssTh Gntl Sid of Galic

All Aot Ta

Diats Pvntion

Fitnss Plans That Wok

Dancing fo Halth

Infant and Kids Ntition

Whats CookingOnlinVisit or website at

www.TDN-Digital.com for

exclsive articles, book reviews,

prodct news, editors picks, and

a new recipe each weekday.

Ntition fo Halthy Tth

Mak Yo Own H-Infsd Oils

DECEMBER 2010 7


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Health cooking fo halth

Yo dont have to deprive yorself of

great taste to keep yor ticker in tip-top

shape. The proof? The New American

Heart Association Cookbook, 8th Edition.

Reflecting the associations most crrent dietary

and lifestyle recommendations, its brimming with

recipes600 dishes created to be long on taste and

short on fat, salt, and cholesterol.

If yo think less cant be more, pt these

Borbon Balls ot when yo have holiday gestsand see how qickly theyre devored.

Bourbon Balls

Serves 24; 2 cookies per serving

These tasty morsels are a hit at holiday parties.

Make them abot a week in advance so the

borbon can permeate the cookies.

3 cups finely crushed low-fat vanilla wafers

1 cup confectioners sugar, sifted, and cup

sifted confectioners sugar, divided use12 cup chopped pecans, dry-roasted

3 tablespoons light corn syrup

112 tablespoons unsweetened cocoa powder14 cup plus 2 tablespoons bourbon (plus more as

needed)

In a large bowl, stir together all the ingredientsexcept 14 cp confectioners sgar. Form the

dogh into abot 48 small balls. (If the

balls tend to crmble, stir in a few extra

drops of borbon.)

Pt the remaining 14 cp confec-

tioners sgar on a sacer. Roll each ball

in the sgar. Pt the cookies in an airtight

container. For best reslts, refrigerate for abot

one week to mellow before serving.

Per Serving: Calories 118; Total fat 3.0 g (Satrated fat

0.5 g; Trans Fat 0.0 g; Polynsatrated Fat 1.0 g; Mono-

nsatrated Fat 1.5 g); Cholesterol 5 mg; Sodim 33 mg;

Carbohydrates 21 g (Fiber 1 g; Sgars 15 g); Protein 1 g

Dietary Exchanges: 112 carbohydrate, 12 fat

Recipe used with permission from

The New American Heart

Association Cookbook, 8

th

Eitionby the American Heart Association,

www.crownpublishing.com,

www.clarksonpotter.com

A Heart-Healthy Sweet



9/57

Helping people with diabetes

find balance.

Life is tough to balance.Diabetes doesnt have to be.

Good thing theres Glucerna. Because convenient, delicious

Glucerna shakes, bars, and cereal help minimize blood sugar

spikes, which can lower A1C.*

So go ahead. Try Glucerna and find balance, no matter what else

is on your shoulders. Or hands, arms, and feet.

For more ways to find balance, visit us at glucerna.com

*Clinically shown to help minimize blood sugar spikes, which can help lower A1C when used as part of a diabetes management plan. Use under medical supervision.

2010 Abbott Laboratories Inc. 73902-001/December 2010

Look for Glucerna products in your supermarkets pharmacy or nutrition section.


10/57

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11/57

Lets face it: Stress seems to be a part of

everyday life and an even bigger part of the

holiday season. Not only is it bad for both

body and mind, it can also wreak havoc on

even the most virtos of eating plans. If yo cant

eliminate stress from yor life altogether (and if

yo can, please let s know how!), yo can make an

effort to get it nder control and to keep yo fromreaching for the nearest bag of M&Ms.

By developing a nrtring way to relate to yor-

self, yo can redce stress and get more in charge of

yor eating, says California psychotherapist Tina B.

Tessina, PhD, MFT.

Her tips for beating stress?

lKnow how to pamper and comfort yourself. Make

a list of yor favorite personal rechargers. They can

be anything from a bbble bath, a yoga session, or

listening to yor favorite msic to a nap, a long walk

in the contry, or a phone conversation with yor

best friend. Make sre the list incldes simple things

yo can do inexpensively, sch as relaxing with a cp

of tea and reading a favorite book, to special treats,

sch as spending a night at a bed and breakfast or

having a massage and a facial.

lSchedule time to relax and play. If yo writepersonal time on yor schedle the same way yo

do other appointments, yoll be more likely to

actally take it. Join a class or grop that meets

reglarly for a relaxing activity sch as yoga or tai

chi or schedle a reglar manicre so yoll have a

garanteed place to relax.

lLaugh. Getting yorself a desk calendar with a

new cartoon every day, sharing a joke yo got via

e-mail, telling a coworker the cte thing yor kid

Health statgis

Beating Stress



12/57

said or listening to his story, or talking abot a

fnny scene in the latest hit movie will lower yor

blood pressre, calm yor plse, and generally help

yo release a lot of stress.

lLet go of minor issues. Pt them in perspective:

Will they be important an hor from now or even 15

mintes from now? Most wont be.

lTake a time-out. Time-ots arent jst for kids. If

someone behaves badly in yor presence, giving

that adlt a time-ot is a powerfl and sbtle

way of fixing the problem. Jst become distant bt

polite arond the person who is not treating yo

well. Most of the time, the other persons behaviorwill immediately become more sbded.

Once yove got a handle on stress in general,

yo can take a look at how to keep yorself from

plnging into an eating frenzy.

Soothing stress with food is never a good

option, notes Alison Massey, MS, RD, LDN, an

otpatient clinical dietitian at St. Joseph Medical

Center in Towson, Maryland. When food cravings

kick in, the best strategy is to be prepared, says

Massey, who recommends preparing healthy foodalternatives for all environments: yor pantry, yor

desk, and when yore on the go. Keeping healthy

alternatives on hand not only saves money bt

allows yo to satisfy snack cravings withot going

overboard on calories and fat.

Here are some of her sggestions:

lPrepare your pantry, fridge, and freezer. If there

are foods yo know trigger overeating episodes, it

may be best to keep them ot of yor pantry, fridge,

and freezer. Make yor own microwave meals aheadof time for days when yo know yoll be stressed

and the thoght of cooking a meal is ot of the

qestion. Make doble batches of homemade sops

and freeze them in individal containers (make

sre yo measre the correct portion). Warm each

serving in the microwave and add a nice garden

salad and a slice of whole grain bread for a meal in

10 to 15 mintes. Keep frozen frit in the freezer to

make instant smoothies or yogrt parfaits.

lPrepare your desk. Keep black, green, or flavored

teas in an airtight container in yor desk. Theres

something soothing abot a hot beverage and if yo

dont add cream or loads of sgar, tea can be a low-

calorie treat. Masseys favorites are Bigelow Spiced

Chai and Liptons Black Tea Bavarian Wild Berry.

Craving crnchy? Nts, even flavored nts in the

correct portion (14 cp, or 1 once), can be a satis-

fying snack that provides protein, vitamins, minerals,and healthfl fats. If yore watching yor sodim

intake (and most of s shold), plain or roasted nts

are good choices. Fill a resealable plastic bag with

a portion or by 100-calorie packs to store in yor

desk drawer. Stocking frit cps (packed in jice) is a

nice way to help yo get an extra serving of frit in

the afternoon.

lBe prepared on the go. Especially on a hectic day,

it is easy to get stressed and hngry when yore on

the rn. The best strategy is to grab a few healthysnacks to pt in yor prse or gym bag. Granola

bars, especially those made with whole grains and 4

or more grams of fiber, are great choices along with

trail mixes (as long as theyre premeasred), fresh

frit, string cheese, and yogrt (jst remember to

bring a cooler with an ice pack if yo are packing

cheese and yogrt to go).

Carol Sorgen

DECEMBER 2010 11


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STreSSbuSTerS

If yo find that a little self-pampering redces yor

stress levels, try treating

yor face to Glorios Skin

Visible Lifting Tensor

Maskdesigned to tone

and hydrate the skin and

redce lines. Jst apply,

pt yor feet p for 10

mintes, and rinse it off.

www.comfortzone.it

Yo cant help bt relax

if yo practice Breath-

Centered Yoga With

Leslie Kaminoff. The

new DVD emphasizes

breathing techniqes that

have mltiple benefits,

inclding relaxation, and

leads yo in an effective

fll-body workot. To a

backdrop of Robert Spalding Newcombs serene

msic, Kaminoff, coathor of the best-selling book

Yoga Anatomy, teaches sers how to modify moves

and target postres and seqences to their own

needs, and hes modified certain poplar yoga

practices to redce risk and strain to the pper

body. The DVD has lots of helpfl bons featres.

www.humankinetics.com

One way to combat stress is by edcating yorself

abot it and then taking action. A good place to

start is The Chemistry of Calm: A Powerful, Drug-

Free Plan to Quiet Your Fears and Overcome Your

Anxiety. Henry Emmons, MD, will help yo qiet

yor mind and find relief whether yo sffer

from everyday stress or more debilitating anxiety.

Emmons, a psychiatrist

who embraces integrative

practices, offers a holistic

seven-step programeachstep focsing on a particlar

aspect of resiliencethat

encorages yo to harness

yor mind to restore calm.

www.simonandschuster.com

There are few things more relaxing than a long hot

soak. Yo can make it even better with Ones Bath

Fizzer, in for soothing scents derived from essen-

tial oils. No harmfl chemi-cals, jst natral ingredients.

And its eco-friendly

packaged with recyclable,

biodegradable materials.

The fizzer is jst one item

in a large line of pampering

prodcts from One.

www.onebathandbody.com

Theres probably not a sol who coldnt benefit

from reading Sharon Salzbergs Real Happiness:

The Power of Mediation, A 28-Day Program, pack-

aged with a CD of gided meditations. Cofonder

of the Insight Meditation Society and a leading

teacher and writer, Salzberg offers trly transfor-

mative tools that anyone can se to cltivate a

more tranqil life. If yore

one of the many people who

insist that meditation is too

difficlt, this book is proof

that it simply isnt tre.

Salzberg dispenses trly good

medicine that goes far beyond

soothing or frazzled nerves.

www.workman.com

Health statgis



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16/57

According to Lisa R. Yong, PhD, RD, an

adjnct professor of ntrition at New

York university and athor of The

Portion Teller Plan, portion sizes have

increased tenfold since the 1970s. And its not jst

heftier portions of jnk food. Case in point: The

National Heart, Lng, and Blood Institte estimatesthat 20 years ago a trkey sandwich contained 320

calories while today it may have 820 calories.

In todays world of sper-sized foods, is it possible

to get too mch of a good thing? Absoltely.

Nts are a great sorce of healthy mononsat-

rated fats bt theyre also calorie dense, meaning a

small amont contains a lot of calories. A 1-once

serving of almonds has 160 calories, so when yo

eat a handfl (abot 12 cp), yo take in roghly

410 calories.Theres also a big calorie difference between fresh

frit and dried frit. Jst 12 cp of grapes has 50

calories, while 12 cp of raisins contains 250 calories.

And yo may think that becase 100% frit jice

contains natral sgars, it mst be OK to drink a lot of

it. Wrong. One serving is 4 onces, yet most bottled

jices contain at least 12 onces, so if yo drink the

whole bottle, yoll consme at least three servings.

Olive oil contains mononsatrated fats that help

protect the heart. Yet all oils, inclding olive oil,contain 100 calories per tablespoon, so be carefl

not to se too mch.

Fill p yor cereal bowl with granola and yo will

likely eat for to six servings of a calorie-dense food.

Instead, sprinkle granola on frit or yogrt and keep

the serving size to no more than 14 cp.

Too mch milkeven nonfatadds extra calories

and potentially crowds ot other good foods from

yor diet. This happens so often in yong children

who drink a lot of milk and then arent hngry for

other foods that it has a name: milk anemia.

Calories arent the only reason to avoid going

overboard on good-for-yo foods; its also possible

to get too mch of some ntrients. For example:

Its easy to go overboard with protein shakes,

powders, and bars. Most adlts dont need more

than 0.5 grams of protein per pond of body weight.

Even elite athletes dont need more than 0.75 grams.Choose a lot of processed foods and yo may get

more vitamins than yo expect to getor than yo

need. Breakfast cereals, cereal bars, energy bars,

and many beverages are fortified with several vita-

mins that or bodies se only in small amonts.

The bottom line: No matter the food, portion

conts!

Lynn Grieger, RD, CDE, cPT

Nutrition latst scoo

Too Much ofa Good Thing?

DECEMBER 2010 15


17/57


18/57

Tosca Renos latest book, Your Best Body

Now: Look and Feel Fabulous at Any Age

the Eat-Clean Way, is packed with tips

women age 40-pls can se to look their

best and improve their health.

Renos message? Its never too

late to transform yor body.

We asked Renowho at 40reversed a lifetime of nhealthy

habits and at 50 has a body

women decades yonger might

envyabot the best moves for

women at menopase. Heres

her advice:

lWeight-bearing exercise of any kind is essential

for women dring menopase becase lifting

weights strengthens bones in a direct and effec-

tive way. Dring menopase, hormonal changespredispose women to osteoporosis and other bone

loss. Strive to exercise three to for times a week

for best reslts. If I only have 20 mintes to train, I

reach for the weights and exercise two body parts

at a fast pace.

lBe sre to train the big mscle grops at least

twice a week. These inclde the qadriceps mscles

in the leg and the glte mscles (yor btt). Doing

so not only lifts and tones those mscles bt hyper-

activates yor metabolism for several hors after-ward. What does that mean? Yove stimlated

yor own fat-brning capacity to work harder for

hors on end.

lPay more attention to lower abdominal training

than pper ab training. Why? We dont work or

lower abs mch. Bt when yo train the lower

abs, which are mch harder to tone and shape,

the pper abs are incorporated anyway. Try

this: While standing in the grocery checkot

line or at the ATM, tighten yor core mscles while

standing. No one will see yo, bt yo will see

reslts.

lPractice yoga as a way to strengthen and lengthen

yor mscles and to calm yor mind and do away

with some of lifes stressors. Yoga bilds flexibility and

agility and helps offset their loss with increasing age.

l

Walking is painless and pleasant and if yo keepa steady pace, yo will reach the bodys natral fat-

brning point where fel is brned at a consistent

pace. Its also a nonthreatening activity for anyone

who has not trained mch in the past.

For more information, visit www.toscareno.com.

Fitness good mov

Top 5 Moves for

Women at Menopause

DECEMBER 2010 17


19/57

The crrent gidelines for exercise to

prevent weight gain are ambigos.

Government gidelines issed in 2008

encorage Americans to perform at least

150 mintes of moderate-intensity aerobic activity

each week to achieve sbstantial health benefits

related to chronic disease prevention.

Bt its nclear whether this amont of

exercise can prevent weight gain.

The Institte of Medicine, on theother hand, noted in 2003 that 60

mintes of moderate-intensity activity

daily may be necessary to prevent over-

weight and obesity, bt the scientific

basis of this recommendation has been

qestioned.

In March, a stdy in The Journal

of the American Medical Association

reported that women who sccess-

flly maintained a healthy body weightand gained fewer than 5 ponds in a

period of 13 years exercised at moderate

intensity for roghly 60 mintes a day.

The stdy followed more than 34,000

women (with an average age of 54)

from 1992 to 2007, tracking body

weight, physical activity, and diet.

Bt most of s cant fit 60 continos

mintes of exercise into or bsy daily

schedles. And if 60 mintes per day isnecessary to prevent weight gain, then

even more than that is likely needed to

lose weight.

Blocking an hor or more per day

every day to exercise may not be prac-

tical for everyone. However, medical

and fitness professionals generally agree

that those 60 mintes of exercise can

be spread over the corse of a day in

shorter blocks of time. So dont give p if yo dont

have a solid hor in which to exercise. Instead, work

ot for 10, 15, or 30 mintes at a time, tallying an

hor by days end. And remember, the Institte

of Medicine gidelines and the new stdy recom-

mendations specify moderate-intensity activity;

4 Ways to Squeeze in Exercise

Fitness how to



20/57

exercising at a more vigoros intensity for less time

can brn as many calories or even more, depending

on the activity.

How do yo know whether yo are exercising

moderately or vigorosly? At a moderate inten-

sity, yo will breathe faster bt be able to hold a

conversation, and yo may break a light sweat. At a

vigoros intensity, yo will sweat and breathe rapidly,

and conversation will be difficlt withot gasping.

If yove noticed the middle-aged spread

setting in, try revamping yor exercise program by

increasing yor daily exercise time and intensity as

mch as possible. Different things motivate different

people, so choose the options that will help keep yomost inclined to move more throghot the day.

Here are for ways to help yo sqeeze in more

daily exercise:

lCommit to a fitness, dance, or martial arts class.

Having a set time on yor daily schedle can help.

Mix p the types of activities to prevent boredom

and if yore a parent, try a family-oriented class

sch as parent-child swimming or martial arts on the

weekends.

luse an Internet-based or cell phone app to get

e-mail or text message reminders to exercise.

Some research has shown that getting electronic

reminders can increase adherence to a reglar exer-

cise and diet program.

lExercise in 15-minte intervals for times daily.

Fitting in a fast 15-minte walk before work, at

lnch, and twice in the evening may be more

manageable than 60 mintes all at once.

lJoin a gym and sign p for personal training or

hire a trainer to come to yor home. Investingmoney is a motivator for some, as is the one-on-one

attention. Personal trainers can also help evalate

yor fitness goals and design an exercise rotine

best sited for yor fitness level.

Jennifer Van Pelt, MA, CWE, CWC

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21/57


22/57

OOne of my favorite things abot the

holidays is the opportnity (or perhaps

I shold say excse!) to stir p all those

old family recipes that have been passed

down throgh the generationsfrit

pies, pmpkin and banana breads, and

cookies that seem to be loaded with

everything bt the kitchen sink. And

one challenge of all this heavy baking

is enjoying the goods withot ptting

on the ponds, clogging the arteries,

or derailing the diets of gests with

diabetes. To make it still more difficlt,

I like to try to add some ntritional

benefit to the tasty mix, too.

Ive always replaced oils in cakes with

frit pres, margarine with light olive

oil, and white flor (where it works)

with wheat flor, bt some tricks of the

trade arent so obvios. Jst ask Janet

Zappala, athor of My Italian Kitchen:

Home-Style Recipes Made Lighter and

Healthier. Ive always been interested

in more healthfl eating, bt what really

got me thinking abot the foods I make

was when my mother died of cancer,

she says. The family tragedy inspired her

to rewrite all her moms beloved recipes.

FIND THE CULPRITS

To lighten those holiday cakes and

cookies yo love, the first step is to

figre ot which ingredients pile on

the calories. Richard Coppedge, Jr, a

DECEMBER 201021


23/57

certified master baker at The Clinary Institte of

America, says the two chief clprits are fat and

sgar. If yo want to stick with yor plan to increase

ntrition and decrease calories, he says, its impor-

tant to make it as easy on yorself as possible.

Try a fat replacer thats commonplace, he

advises. Applesace and nonfat yogrts, for

example, which are readily available, can replace oil

or btter in many common holiday baked goods.

Think abot where its easiest to ct calories,

Coppedge adds. It s easy to replace sgar with a

sgar sbstitte. And yo can replace one third of

high-fat or high-calorie ingredients with a low-fat

version so yo can keep the textre and consistencywhile still redcing calories.

Another major calorie haler is chocolate, which is

loaded with fat. Coppedge sggests replacing it with

cocoa powder for the color and flavor, sing nsweet-

ened chocolate, or (if yore sing it in cookies)

pressing chocolate chips onto the cookie srface

instead of baking them into the cookie as a whole.

IT WONT ALWAYS TASTE THE SAME

Zappala says one of the togh aspects of over-

haling some of her familys recipes was adjsting

her palate to the different textres and flavors. One

of her favorite holiday recipes is her moms bttery

Crescent Cookies. They jst melted in yor moth,

she says.Bt she wanted to clean them p. So Zappala

now ses Earth Balance or Smart Balance spreads

instead of btter and whole wheat pastry flor in

place of all-prpose flor. Sbstitting jst those

two ingredients, she explains, cts the cookies

calorie load in half.

She admits that an ingredient switch will often

reslt in a somewhat different end prodct. The

Crescent Cookies no longer have the creamy textre

and theyre thinner, bt they taste essentially thesame, she explains.

AND FOr SOMeTHINGMOre INDuLGeNTFrom time to time, especially at the holidays, yo may

want something jst a little more indlgent. Yoll

find more than 100 temptations by renowned bakers

and bakeries in Green & Blacks Organic Ultimate

Chocolate Recipes. For the holi-

days, yo can make Chocolate

Christmas Pdding or Bche

de Nol. There are cpcakes

from the Hmmingbird Bakery,

Brownie Crisps from Maida

Heatter, and LArtisans Choco-

late Martini. Bt its not all

abot decadence. If yo want

to remain virtos, caloriewise,

yoll find recipes for lscios low-fat items, sch as

Annie Bells Gilt-Free Chocolate Cake, and for glten

and allergen-free treats, like Glten-Free Choco-

late Fdge Pdding. (Its also a great gift for all the

chocoholics on yor list.) Bt remember, a little goes

a long way so, in the spirit of the holidays, share.

www.kylecathie.com

KJ

HealtHy HOliday desserts

Reduced-CalorieRice Pudding



24/57

Zappala has worked some similar healthy

magic with her familys Sor Cream Coffee Cake

recipe, incorporating Earth Balance, whole wheat

pastry flor, low-fat sor cream, and organic

raw sgar. She keeps the eggs in the recipes

and discorages home bakers from omitting or

redcing them.Eggs are good for yo if yore a healthy

person, she points ot.

While a serving of this healthier coffee cake

version still weighs in at 571 calories, there is no

trans fat or satrated fat.

Its a mindset, Zappala says. Yor palate

is sed to certain tastes. Yo may have to adjst

expectations. And, of corse, abot those recipes

that yo jst cant bear to change at all, dont

worry. Yo dont have to give p everything.If yore all abot qality, says Coppedge,

then yo need to train yorself to eat less of the

food. Eat a half portion of that crme brle.

DEBORAH R. HUSO is a freelance writer based in

Blue Grass, Virginia. Author of the bookMoon Blue

Rige & Smoky Mountains, she frequently writes

about travel, agriculture, wildlife, the environment,

and outdoor recreation.

rePLACeMeNT reFereNCe GuIDe:FAT, SuGAr, AND CALOrIeSButter and oil:Replace btter or oil with mashed or

pred frits sch as bananas, dates, or apples. Avoid

margarine, as it sally contains trans-fatty acids and

can give baked goods a strange flavor. If yo do se

oil, try healthier alternatives sch as olive, cocont, or

canola, which contain good-for-yo fats.

Flour: Yo can often se whole wheat pastry flor

instead of reglar all-prpose flor. Jst be sre its

pastry flor and not jst whole wheat flor, which is

fine for breads bt not pastry items. use whole wheat

white flor if yo cant find whole wheat pastry flor,

says Zappala. Coppedge says yo can get away with

sing whole wheat flor in combination with whiteflor, replacing abot 25% of the flor weight with

whole wheat. using more than that, however, will

change the prodcts textre.

Sugar: Replace high-calorie sweeteners like sgar with

agave nectar (a little goes a long way), real maple

syrp, brown rice syrp, molasses, honey, or Scanat.

Chct: Sbstitte nsweetened cocoa for choco-

late. If yore melting chocolate, try a combination of

cocoa powder and bttermilk.

Eggs: use two egg whites to replace one egg.

Dairy:use low-fat evaporated or condensed milk in

place of heavy cream.

Nuts: Nts are good for yo bt generally contain a

significant amont of fat, so se them in moderation

if a recipe calls for them. Lower-fat varieties inclde

almonds, hazelnts, and peants. If yore really

concerned abot calories, however, yo can replace nt

toppings with a crnchy cereal.

Pie crusts and fillings: For pie crsts, se cookie crmb

crsts instead of bttery crsts. For fillings, skip the

btter and se sgar alcohols instead of sgar.

Reduced-CalorieBanana Bread

DECEMBER 2010 23


25/57

Pumpkin Cheesecake

This dessert will make yo a star! Given to me by my

dear friend Frank, this cheesecake has elevated me

to star stats in my home. Its great for the holidays

or any time yo want an exceptional treat.

Prep time: 15-20 mintes

Cook time: 1 hor, 5 mintes

Serves 8

Crust

1 10-ounce bag gingersnap cookies, crushed

(about 2 cups)12 cup chopped pecans1

4 cup natural buttery spread (such as EarthBalance or Smart Balance), melted

1 tablespoon Sucanat*

Filling

3 8-ounce packages reduced-fat cream cheese,

softened

1 cup Sucanat

1 cup canned pumpkin

3 eggs

1 teaspoon vanilla12 teaspoon cinnamon14 teaspoon nutmeg14 teaspoon allspice

Whole or chopped pecans for garnish

To Make CrusT: Preheat the oven to 350F. Lightly

grease a 9-inch springform pan. Wrap the otside of

the pan with foil. In a food processor, plse together

the cookies and pecans ntil theyre finely grond.

In a medim-size bowl, combine the cookie mixtre

with the melted btter alternative and the Scanat;

mix thoroghly. Press the crst mixtre onto the

bottom and 2 inches p the sides of the pan. Bakefor 5 mintes. Remove the crst from the oven; set it

aside. Keep the oven on.

To Make Filling: In a large mixing bowl, blend the

cream cheese and Scanat ntil smooth. Add the

pmpkin, eggs, vanilla, cinnamon, ntmeg, and

allspice; beat ntil smooth.

To asseMble and Cook: Por the filling into the

baked crst. Scrape the sides of the bowl with arbber spatla to get all the filling. Bake the cheese-

cake ntil the center is set and the edges begin to

crack, abot 1 hor, 5 mintes. Remove the cake

from the oven; cool for 20 mintes. Chill ncovered

for 6 hors. Garnish with whole or chopped pecans.

*Sucanat is an unrefine, unprocesse sugar that is a

more healthful alternative to refine brown sugar.

nuTriTional noTe: Pmpkin is loaded with beta-carotene and vitamin E.

Nutrition Facts (per serving): Calories: 260; Total Fat: 15

gms; Sodim: 298 mgs; Carbohydrates: 39 gms; Protein:

12 gms; Fiber: 5.1 gms

Recipe by Janet Zappala, used with permission from My

Italian Kitchen: Home-Style Recipes Mae Lighter

& Healthier, www.addicusbooks.com


HealtHy HOliday desserts


26/57

Crescent Cookies

Mom and her close friend Faye made these btter

cookies for every holiday, every year, and no matter

how many they made we always begged for more.

Let that be fair warning: Doble yor recipe, doble

yor pleasre.

Prep time: 25 mintes

Cook time: 20 mintes

Makes approx. 60 cookies

1 cup natural buttery spread (such as EarthBalance or Smart Balance), softened

1 cup powdered sugar, sifted, plus a little more

for sprinkling

1 teaspoon vanilla

212 cups whole-wheat pastry flour or

unbleached white whole-wheat

flour, sifted

112 cup finely chopped walnuts12 cup finely chopped pecans

Preheat the oven to 350F. In a large

mixing bowl, cream the btter

alternative. Add 1 cp of the

powdered sgar, a little at

a time. Add the vanilla,

then gradally add

the flor and nts

alternately (start

with flor and

end with flor);mix thoroghly. Take a

heaping teaspoon of dogh

and roll between yor palms; place

on nonstick cookie sheet and form into

a crescent shape. Repeat to make approxi-

mately 60 cookies. (Yoll need 2 large, nonstick

cookie sheets.) Bake for 20 mintes. Cool on the

cookie sheets for 15-20 mintes. Remove the cookies

to a plate. Sprinkle them with powdered sgar.

nuTriTional noTe: Walnts and pecans contain

heart-healthy mononsatrated fats. Also, the fiber

in these nts may help lower cholesterol levels.

Nutrition Facts (per cookie): Calories: 60; Total Fat: 4 gms;

Sodim: 25 gms; Carbohydrates: 5.6 gms; Protein: 3 gms;

Fiber: 2 gms

Recipe by Janet Zappala, used with permission from My

Italian Kitchen: Home-Style Recipes Mae Lighter

& Healthier, www.addicusbooks.com

DECEMBER 2010 25


27/57

For yor next holiday party, abandon tired recipes and add

some foreign intrige by serving foods that reflect the savory

tastes from the seaside of Italy, the fanciflness of France, or

the earthy flavors of Greek cisineor all three!

ENTERTAINING ITALIAN STYLE:ANTIPASTI FROM THE OLD COuNTRYThese light bt flavorfl antipasti recipes from Anthony Catrano, exective chef

and owner of Prezza restarant in Boston, are wonderfl small-plate options for any

holiday gathering for p to a dozen people.

Greek

Youvarlakia Soup(Rice and Meatball Soup)



28/57

Cannellini Bean and Shrimp Salad

This is a very traditional Italian dish. I love beans,

especially in the winter, and the shrimp adds really

great flavor.

12 cup plus 1 tablespoon extra-virgin olive oil

3 garlic cloves, chopped

34 pound medium shrimp

2 cups cooked (or rinsed and drained canned)

cannellini beans

1 bunch scallions, sliced thin

2 sprigs fresh rosemary12 teaspoon balsamic vinegar plus more to taste

Kosher salt and freshly ground black pepper

1 tablespoon chopped fresh basil leaves

In a large skillet, heat 1 tablespoon of olive oil and

the garlic over medim-high heat. When the oil is

hot bt not smoking, add the shrimp and cook,

stirring freqently, ntil they trn pink, abot 4

mintes.

Remove the shrimp from the pan, reserving the

garlic and oil. Chop the shrimp into pieces slightly larger

than the beans. In a serving bowl, toss the shrimp with

the beans, adding the reserved oil and garlic.

Strip the rosemary leaves from the stems and add

to the beans. Toss, then add the vinegar and season

with salt and pepper. Toss again before adding the

basil. Jst before serving, toss the beans once more

and adjst seasoning. Add more oil, salt, pepper,

and balsamic vinegar as desired.

TD&NNutrient Analysis (based on 12 servings): Calories:

227; Total Fat: 10 g; Satrated Fat: 1 g; Polynsatrated Fat:

2 g; Mononsatrated Fat: 7 g; Cholesterol: 43 mg; Sodim:

50 mg; Carbohydrates: 21 g; Fiber: 6 g; Protein: 14 g

Red Wine-Braised Calamari

I remember my first sos chef making this and

serving it at a party at Prezza. Its really great and

I serve it now each year. Its sort of a sleeper at a

party: People have to dare to try it, bt when they

do, they are srprised at how good it is!

3 garlic cloves, chopped

3 tablespoons olive oil

1 pound calamari bodies (slice the bodies into

rings about 14-inch thick)

1 bottle red wine4 tablespoons chopped parsley

1 tablespoon crushed red pepper flakes

1 baguette, sliced and toasted

In a medim sacepan, sat the garlic in the olive

oil ntil it begins to golden. Add the calamari and

bring to a simmer. Add enogh red wine to cover

and drink the rest.

Bring mixtre back to a simmer and redce ntil

it really thickens, abot 45 mintes to 1 hor. (Thecalamari will be tender, then will toghen and

then become tender again). Add the parsley and

chili flakes and let cool. Spoon onto the bagette

toast points and serve.

TD&NNutrient Analysis (based on 12 servings) : Calo-

ries: 182; Total Fat: 4 g; Satrated Fat: 1 g; Polynsat-

rated Fat: 1 g; Mononsatrated Fat: 3 g; Cholesterol:

88 mg; Sodim: 154 mg; Carbohydrates: 15 g; Fiber: 1 g;

Protein: 8 g

Note: Base on the use of a 750-milliliter bottle of re wine.

DECEMBER 2010 27


29/57

ForeignIntrigue

Baccala Salad

This is a very traditional New Years Eve dish. In

my family, we fight over who will make it each

year! Members of the older generation dont allow

mine becase its not qite as traditional as theirs.

1 pound salt cod (soak for two days in cold water in

the refrigerator, changing the water twice daily)12 cup chopped pickled sweet cherry peppers,

seeded, and 3 tablespoons of the vinegar they

come in14 cup extra-virgin olive oil14 cup chopped scallions14 cup chopped parsley

Simmer a pot of water and poach the rehydrated

cod ntil tender, abot 10 to 15 mintes. Flake

apart the fish and let cool. Mix all the ingredients

together, season with salt and pepper.

This can be made ahead of time and is best made

at least a day before.


73; Total Fat: 5 g; Satrated Fat: 1 g; Polynsatrated

Fat: 1 g; Mononsatrated Fat: 3 g; Cholesterol: 16 mg;

Sodim: 22 mg; Carbohydrates: 0 g; Fiber: 0 g; Protein: 7 g



30/57

Dolmades

Dolmades (meat-stffed grape leaves) is anotherrecipe we se at the holidays and year-rond. It

makes a great appetizer or main corse.

2 pounds ground beef

1 large chopped onion12 cup chopped parsley

1412 ounces diced tomatoes

2 teaspoons salt

1 teaspoon pepper

1 to 11

2 cups rice12 cup margarine, olive oil, or butter

1412 ounces tomato sauce

One 16-ounce jar grape leaves

Juice of 112 lemons

1 cup olive oil

Mix the first nine ingredients thoroghly.

Boil water or chicken broth in a medim

sacepan. Place drained grape leaves in the pan for

a few mintes to soften and remove some of the

pickling jice. Remove stems from grape leaves.Take one grape leaf at a time and place 1 teaspoon

of the rice mixtre in the center. Roll the bottom first

and then the sides, one at a time. Contine to roll

ntil it forms a tight cylinderlike shape.

Layer the bottom of a large pot or baking pan

with grape leaves (or meat or sliced vegetables) and

place rolled grape leaves on top. Make sre the rolls

are at least 2 inches from the top of the pot. Por

the lemon jice and olive oil over the rolls. Place a

heatproof plate on top and press down slowly. Addenogh water into pot ntil yo see it jst near the

edge of the plate.

Cover and cook at medim heat for at least

45 mintes to 1 hor, or ntil rice is tender. (Yo

can also bake it in a 350F oven for abot 30 to 40

mintes, or ntil rice is tender, or pressre cook for

abot 20 to 25 mintes, or ntil rice is tender.)

If desired, serve with lemon sace, thick yogrt,

or sor cream.


326; Total Fat: 18 g; Satrated Fat: 4 g; Polynsatrated

Fat: 3 g; Mononsatrated Fat: 10 g; Cholesterol: 47

mg; Sodim: 1,880 mg; Carbohydrates: 22 g; Fiber: 1 g;

Protein: 20 g

Note: Calculate using one thir of the olive oil soak.

Keftedes(Greek Meatballs)

uNIQuELY GREEKIndianapolis chef and cooking instrctor

Katherine Haidar grew p eating the cisine

of her parents homeland. Remembering her

Greek-style pbringing, she says, We wold

start cooking and baking days ahead, jst like

any typical family dring the holiday season.

Or table wold be stacked with pastitsio

(Greek lasagna), dolmades (stffed grape

leaves), an assortment of cheeses, holiday

breads, Greek stffed trkey (stffed with a

beef and rice mixtre), and so many desserts

Galaktoborko (Greek cstard in phyllodogh), korambiedes (Greek Christmas/

wedding cookies), and so mch more!

Here, Haidar shares her traditional crowd-

pleasers, which serve 10 to 12 as appetizers.

DECEMBER 2010 29


31/57

ForeignIntrigue

Vichyssoise in a Shot Glass

Everyone loves vichyssoisepotato leek sopso

it makes an ideal amse boche, presented in a shot

glass for added drama. Jst a few spoonfls are all

yo need to start a dinner party.

Serves 6 to 8

3 tablespoons leeks, thinly sliced, white portion only14 small onion, thinly sliced

112 teaspoons butter34 cup potato, peeled and sliced1

2

cup chicken brothSalt to taste

6 tablespoons whole milk14 cup heavy whipping cream

Snipped fresh chives for garnish

In sacepan, sat leeks and onion in btter ntil

tender bt not brown; add sliced potato, chicken

broth, and salt according to taste. Bring to a boil,

then cover and simmer for 35 mintes.

Pre vichyssoise in food processor or blenderwith the milk and cream. Transfer to a container

with a poring spot and refrigerate.

Por vichyssoise into shot glasses; garnish with

chives and serve.

TD&NNutrient Analysis (based on 6 servings): Calories: 70;

Total Fat: 5 g; Satrated Fat: 3 g; Polynsatrated Fat: 0 g;

Mononsatrated Fat: 1 g; Cholesterol: 18 mg; Sodim:

89 mg; Carbohydrates: 5 g; Fiber: 1 g; Protein: 1 g

A FANCIFuL LITTLETASTE OF FRANCEPeggy Bcholz has a passion for entertaining.

The self-taght cook and grande dame of

dinner parties has a deep love of good food

that incldes French cisine.

Amse boche (prononced h-myz-

boosh) is a French term meaning amse the

moth, Bcholz says. Its a little flavorfl bite

that wakes p (amses) the taste bds.

Five-star, elegant restarants often offer

an amse boche to diners as a special treat,

compliments of the chef, before any corses areserved, Bcholz explains. Sch a small gestre

bt a pleasing way to delight their cstomers.

Any home cook can do this, too.

Wonton MushroomPurses

MICHELE DEPPE is an award-winning freelance

writer based in Bothell, Washington.



32/57

Parmesan Tuile and Green Pea Mint Sorbet

Serves 8

8 ounces Parmigiano Reggiano or Asiago cheese, coarsely

grated

5 ounces frozen peas, thawed

1 tablespoon fresh mint, roughly chopped

1 tablespoon crme frache or sour cream

Pinch of salt

Preheat oven to 325F.

Measre 1 tablespoon of cheese and form it into 2-inch

ronds or ovals. Repeat ntil yo have eight ronds or ovalsand place them 2 inches apart on a parchment-lined baking

sheet or silicone mat. Bake for 3 to 5 mintes, or ntil

lightly golden.

Remove from oven with a spatla. Working qickly, form

into cone shapes to make tiles. If the cheese becomes too

brittle, retrn to oven for 1 minte. The tiles can be made

two days ahead; store them covered at room temperatre.

In a food processor, pre peas, fresh mint, crme frache

or sor cream, and salt ntil smooth. Transfer to a small bowl,

cover, and freeze. Pre again and retrn to freezer to set.Pipe or spoon the sorbet into the Parmesan tiles and serve

immediately.

TD&NNutrient Analysis (based on 8 servings): Calories: 139; Total

Fat: 9 g; Satrated Fat: 4 g; Polynsatrated Fat: 0 g; Mononsat-

rated Fat: 0 g; Cholesterol: 21 mg; Sodim: 527 mg; Carbohydrates:

3 g; Fiber: 1 g; Protein: 13 g

Want yor table to look as inviting as the food yo place on it?

Yo dont have to spend a fortne to make an inviting table.

Before yor next holiday gathering, check ot Perfect Table

Settings: Hundreds of Easy and Elegant Ideas for Napkin Folds

and Table Arrangements by consmmate party pro Denise

Vivaldo. The athor of The Entertaining Encyclopedia shows yo

how to work with what yo have to make any table more festive.

www.robertrose.ca

Parmesan Tuile andGreen Pea Mint Sorbet

DECEMBER 2010 31


33/57

Baby, its cold otside! We hmans can layer

on sweaters, coats, and mittens. Bt what

abot or frry friends?

Take these six tips for keeping yor pets

warm and safe all winter long:

lSend them to the doghouse: If its not cold

enogh to prevent yor pets from being otside,

still be sre to keep them protected. Offer otdoor

cats a cozy box and dogs a dry, draft-free doghosethats large enogh to allow them to sit and lie

comfortably bt small enogh to hold in the

animals body heat. Raise the floor several inches off

the grond and cover it with cedar shavings, hay, or

straw for inslation. Trn the hose away from the

wind and cover the doorway with waterproof brlap

or heavy plastic, says Betsy McFarland, senior

director of companion animals and a companion

animal expert for the Hmane Society of the united

States. Dont forget to leave otdoor pets plenty ofwater (in a plastic, not metal, bowl) and check to

make sre it doesnt freeze.

lGive em shelter: If its too cold for yo to be

otside, its too cold for yor pet to stay ot as well,

says Ssan Nelson, DVM, a veterinarian and assis-

tant professor at Kansas State university Veterinary

Medical Teaching Hospital. Freezing weather and

wind chills can

threaten

yor petslife.

Very yong, old, and arthritic pets are especially

vlnerable to the elements and prone to frostbite

and hypothermia, Nelson says. So have a heart and

bring them inside.

lProtect them from poisons: Jst 1 tablespoon of

antifreeze can kill a dog; a teaspoon will kill a cat,

warns Ohio veterinarian Carol Osborne, DVM, who

specializes in holistic medicine. Keep pets away

when yo change or drain yor antifreeze and cleanp spills immediately. (She sggests sing a brand

sch as SIERRA, made from propylene glycol, which

is less appealing to pets).

lPrevent the agony of da feet. Ice-melting prodcts

and rock salt can irritate and brn sensitive paws. After

yor pet has been otdoors, remove all ice and snow,

rinse paws with warm water, and towel them off.

Consider booties. I prefer those with nonskid bottoms

and breathable fabric on top, says veterinarian

Kristen Nelson, DVM, athor of Coated With Fur: AVets Life, which discsses the trimphs and trials of

opening an animal hospital in Minnesota (brrr!).

lKnock and honk if you love cats: Even if yo keep

yor pets inside (good for yo!), give the hood of

yor car a sharp knock before getting in and honk

the horn before starting the engine. Neighborhood

cats sometimes climb p nder the hood of a car

to get warm. The noise will wake them p and give

them time to escape, says Betsy Sal, cofonder of

Petfinder.com, a database of homeless, adoptablepets. And speaking of cars, never leave yor pet in

one. Cars are like refrigerators in cold weather and

may case hypothermia, Sal notes.

lDont let curiosity kill the cat: Potporri, scented

oils, and candles are all hazardos for yor kitty as

well as electrical cords, Christmas lights, and tinsel,

says Ssan Nelson.

Maryann Hammers

Lifestyle pt pag

Keep Yor Pets Safe in Cold Weather

Creature Comfort



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of fuits and vgtabls. I go to th gocy sto

vy day, and I cook fo myslf. I boild a chickn

th oth night fo dinn, and I can liv off that fo

th days. And lmon watI dink it vy day.

TD&N: Whats you top guilty food plasu?

Sedaris: Popcon! Its hoibl fo you tth, but I

stay up lat with a big bowl of popcon, and I just

bought a gigantic bag of Dum-Dums. I lov thm!

But I had to thow it out bcaus I couldnt stop

ating thm.

TD&N:Who has bn th biggst halth/fitnss/

food inspiation in you lif?

Sedaris: Whn I was gowing up, my dad always

had wokout ituals. So I got it in my had it was

good to do that. Im not a smok o a big dink.

My mom was th cook, and my dad was th gocy

shopp. I lov it whn Im in a ally big gocy

sto; th choics w hav a cazy.

TD&N: What do you do to fight stss o hlp you

lax at th nd of a cazy day?Sedaris: I walk aound th block. Whn you go

outsid in Nw Yok, you stimulatd th minut

you stp outsid. Im also obsssd with making

thos potholds with th cotton loops. Thy fun

and vyon lovs to gt thm fo psnts.

TD&N: How dos you nw book, Simple Times,

flct you psonal halth philosophy?

Sedaris: I giv vything in my lif th Simple

Times tst: Mak things simpl and not so compli-catd. I lov th ida that you can mak things on

you own. Its gat to hav a hobby. Doing things

with you hands is thaputic.

TD&N: Whats you favoit cip?

Sedaris: I impovis whn I cook anything. I lik

cooking in fall and wint and having th ovn on with

oot vgtabls cooking. My favoit cip is fo Gk

Bans, which is fatud in I Like You: Hospitality

Under the Influence. Its a big hit with vgtaians. Its

basd on a cip fom my gandmoth, but Iv

changd it som and mad it my own.

DRH

Greek Beans

112 pounds of green beans

3 tablespoons of olive oil

1 bunch green onions, chopped

1 small onion, chopped

2 carrots, peeled and chopped

2 crushed or minced garlic cloves

Oregano, basil (maybe about 112 teaspoons

each)

1 28-ounce can of crushed tomatoes12 6-ounce can of tomato paste

1 bouillon cube (optional)Salt and pepper

Wash bans. Saut onions, galic, and caots

in oil and bouillon (if using). Add can of

cushd tomatos, ogano, basil, and bans.

Add 12 cup of wat. Cook covd on low hat

fo 45 minuts. Tak lid off and add tomato

past, thn cook fo anoth 15 minuts. Add

salt and ppp to tast.

TD&NNutrient Analysis (based on 6 servings):

Calois: 170; Total Fat: 8 g; Satuatd Fat: 1 g;

Polyunsatuatd Fat: 1 g; Monounsatuatd Fat: 5 g;

Cholstol: 0 mg; Sodium: 307 mg; Cabohydats:

25 g; Fib: 8 g; Potin: 5 g

Recipe used with permission

from I Like You: Hospitality

Under the Influence

by Amy Sedaris, www.hachettebookgroup.com

DeCeMBer 2010 35


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VisitTDN-Digital.com for our Recipe of the Dayand bookmark our recipe page!


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Actress, comedienne, and best-selling

athor of I Like You: Hospitality Under

the Influence, Amy Sedaris is at once

zany and down to earth. Her latest book,

Simple Times: Crafts for Poor People, is a goofy

mixtre of fn and qirky crafts (ever wonder how

to make a shower crtain for a dollhose?) and over-

the-top commentary on how to manfactre tools

at home for enhancing fn in the bedroom. And yes,its loaded with fll-color photo-

graphs, many of which will have

yo chckling even if yo never

read a line. Her favorite part of

the book project was the costme

section. I love getting dressed p

in characters, she remarks. We

never wold have gessed!

Sedaris latest project is the

newly released film The Best andthe Brightest, a comedy abot

parents trying to get their children

into an exclsive kindergarten, in which she stars

alongside Neil Patrick Harris, Bonnie Somerville,

and Kate Mlgrew. The writer and director were

so passionate abot it, I decided to do it, she says.

And it was a blast.

Born in New York bt raised in North Carolina

and of half Greek descent, Sedaris now lives in

New York City with her imaginary hsband, Glenn,and their pet rabbit. She has a wonderflly eclectic

otlook on food, fitness, and everything elseso

we think anyway. As for the rest, jst how serios is

she? Read her book and yo can decide.

TD&N: What is yor favorite way to stay fit?

s: I live in a walking city, so walking is a big

thing for me. I go to the gym CLAY on 14th Street

and work ot with my trainer two to three times a

week. I do mostly free weights; it s a hard workot.Then I do Pilates when I can, bt I had to ct back

on that becase it was making me lazy and I wasnt

getting the cardio.

TD&N: What foods are always in yor kitchen?

s: I always have greens becase Im a rabbit,

and I eat a salad every day. I always have rice,

canned sop, oatmeal, and peant btter and

jelly. Growing p in the Soth, we always had lots

Lifestyle q&a

Amy Sedaris

Stars

PHOTO BY DANIELLEST. LAuRENT



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Bowland, who works with a nmber of chefs

to stage her Glten-Free Clinary Smmits, offers

other gormet glten-free recipe examples. One

chef made tabboleh with qinoa instead of blgr

wheat, another created a tortellini pasta sing

amaranth flor and potato flor instead of wheat

flor, and yet another created a wonderfl rosemary

bread sing a blend of glten-free flors, inclding

sorghm flor, corn flor, potato flor, white rice

flor, and millet grain for a topping.

Perhaps the best indication that glten free and

gormet are no longer mtally exclsive is the

now-famos, magnificent, 4-foot, nine-tier wedding

cake made for former first daghter Chelsea Clintonwhen she tied the knot with Marc Mezvinsky in Jly:

vanilla sponge cake layered with dark chocolate

mosse and decorated by 1,000 sgar flowersall

glten free.

Carol M. Bareuther, RD

reCIPeS FrOM GLUTEN-FREE GIRL ANd THE CHEFYo dont have to live glten free to appreciate

the charms of Gluten-Free Girl and the Chef: A

Love Story With 100 Tempting Recipes by Shana

James Ahern and Daniel

Ahern. Bt yo do need

to be a scker for both

romance and good food.

One of the athors (the

glten-free girl, of corse)

is a well-known figre in

glten-free media. WhenShana James Ahern, the

force behind the blog

Gluten-Free Girland athor of the memoir of the

same name, was diagnosed with celiac disease,

it was life changing bt, in the end, in a srpris-

ingly good way. Yo might say shes the ltimate

optimist, looking at the clinary glass as half

fll with marvelos discoveries rather than half

empty thanks to a long list of prohibited foods.

She seems to have reveled in the challenges thataccompany dietary restriction, finally finding a

joy in eating and a thrill in cooking that shed

never known prior to her diagnosis.

When by a happy accident she met and fell

in love with a talented chef, Daniel Ahern, he

feled an already brning passion for food and

began to share his clinary skills with the object

of his affection. The reslt is their engaging

cookbook, the story not only of their cortship

and romance bt also of their mtal love ofgood food. Its that odd cookbook that yoll

actally read, not jst perse for recipes, becase

the athors entice yo with vignettes abot

their relationship and make the recipes seem

like a bons. Throghot the jorney yoll find

cooking tips and mini-lessons, bt yoll keep

reading to find ot what happens next.

One of the books pecliar strengths is how

incidental it really is that the recipes are glten

gltn-f l ivingDiet & Weight

Theres no longer any reason for individals

newly diagnosed with celiac disease to strggle

for information. Adding to an increasingly long

list of essential references (sch as dietitian

Shelley Cases classic Gluten Free

Diet: A Comprehensive Resource

Guide and Szanne Bowlands

The Living Gluten-Free AnswerBook) is the Complete Gluten-

Free Diet & Nutrition Guide by

Alexandra Anca, MHSc, RD, with

Theresa Santandrea-Cll, which

covers the basics of the disease and the diet and

offers handy shopping tips and lists, a primer on

glten-proofing the kitchen, and a 30-day meal

plan with more than 100 recipes.

www.robertrose.ca

A GO-TOGuIDE



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free. The focs is far more on tantalizing food that

happens to be glten free. The recipes arent time-

honored favorites reworked to be safe for people

with celiac disease bt entirely new dishes that are

appealing becase theyre fresh and flavorfl. When

was the last time yo saw a dish like Crisp Pork Belly

With Wild Rice, Cabbage, Sor Cherries, and Honey-

Sage Gastriqe in a glten-free cookbook? Or Shiso-

Cranberry Sorbet? Garlic Flan? Its a celebration of

food and an especially good choice for people who

are trly excited by cooking, passionate abot ingre-

dients, and eager to experiment.

Keep in mind, thogh, that the Aherns havent

crafted the sort of cookbook yo might se on a

daily basis, thogh yod certainly want to, becase

a nmber of the dishes are not only delicios bt

also somewhat indlgent, rich with btter, eggs,

and heavy cream. Yoll find plenty of recipes yoll

want to se for entertaining and special occasions

and some that shold be shared to redce the

calorie load, bt there are many healthfl options

that wont break the calorie bank, sch as these

perfect for any day or even the holidays.

KJ

Black Codin Black Rice Flour

PHOTO BY LARA FERRONI FROMGLUTEN-FREE GIRL AND THE CHEF

DECEMBER 2010 39


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Im inexplicably enthralled by Connie Green, an

Indiana Jones of wild foods who forages for

mshrooms and other edibles that find their

way into the dishes of some of the San Fran-

cisco Bay Areas most renowned chefs. Since Im

typically more dazzled by glittering cities than wild

places, by works of art than wonders of natre, Im

at a loss to explain why Im sddenly daydreaming

abot being the kind of person who digs sassafras

and knows what scppernong grapes are, whosewindowsills are lined with bowls of elderberries and

mlberries, who kneels in silence to gather morels,

chanterelles, or wild hckleberries in a basket and,

with dirt on her knees and twigs in her hair, rshes

them to an impeccably white-coated chef who drops

everything to admire her offerings as if they were

precios jewels.

It mst be the romance of Greens new book The

Wild Table: Seasonal Foraged Food and Recipes,

with recipes by Sarah Scott and aforeword by The French Lan-

drys Thomas Keller. Green

commnicates in broad,

gracefl

strokes a reverence for natre,

a passion for foraging, a zeal

for preservation, and a simple

gratitde for the manner in which

natre provides. Maybe its the

spell of her sbtle meditation on

the way foraging tethers s to

or hnter-gatherer ancestors. Or

perhaps its how she sggests, withot qite saying

so, that for her, an ordinary day on the job is anoccasion for awe and wonder.

Scott, formerly the exective chef for the Robert

Mondavi Winery in California and an edcator and

clinary consltant, has created a cache of seasonal

recipes as wild as the ingredients she ses, with

flavors and combinations yove likely never experi-

enced, sch as Persimmon Pdding With Brandy

Hard Sace, Jniper-Rbbed Pork Loin With Prnes

and Savoy Cabbage, or Hckleberry Lemon

Pdding Cake. If yo want tocltivate Greens sense of

wonder, go ot in the

wild and gather the

fixings for dinner, and

let Scott show yo how

to make magic.

KJ

Johnnys Marinated

Mushroom Relish

Cuisine on th sid

Wild Things

DECEMBER 2010 41


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Cuisine gift gid

GiftsforFoodEnthusiasts

Wine andSpirits

(c l ick tags fo gift dsc ipt ion)



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Cuisine gift gid

(c l ick tags fo gift dsc ipt ion)

Kitchen Tools

and Gadgets



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StockingStuffers

DECEMBER 2010 47


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Getting a taste of clinary arts in high

school, Sylva Senat dreamed of attending

the prestigios Clinary Institte of

America (CIA). Bt becase he was one

of six children from a family with limited finances, it

wasnt going to happen.

I regretted not being able to go to the CIA. Iwas infatated with that school, says the French-

speaking, Haitian-born chef who came to the united

States with his family at age 7.

Still, Senat ended p on the fast track to his destiny.

Determined to become a chef diploma-be-

damned, Senat was diligent in his stdies. With the

help of Richard Grasman, who fonded the Careers

Throgh Clinary Arts Program, the 17-year-old

snagged an entry-level job at a three-star restarant

in New York. Then another opportnity arose. Atthe rging of a teacher, Senat entered a cooking

contestand won. The prize? For months of stdy

at one of the best cooking schools in France.

Edcation really helps, Senat says. Bt at

some point, I realized that its p to each person to

advance themselves; the dynamic is to psh yorself

to learn. Yo are always working, reading, going to

the market, experimenting with new flavors, eating

ot, and discssing food with other chefs.

Evolving from that philosophy, Senat, by age 25,was promoted to sos chef by Marcs Samelsson at

New Yorks Aqavit restarant and, at 30, became

chef de cisine at the Mercer Kitchen in Soho. Even-

tally leaving New York for Koco at El San Jan Hotel

in Perto Rico, Senat not only was exective chef

bt also had a hand in the restarants design and

dcor. Now, hes keen on having his own restarant

by the time he is 40. For now, hes chef de cisine at

Bddakan restarant in Philadelphia.

Whats his idea of creative entertaining? If

yore having people over, small plates can be fn

to share, and they dont have to be complicated or

intimidating. He sggests bilding on a few ingre-

dients and serving only three to five plates, which

lessens yor workload bt still provides plenty of

interesting flavors. For example, cook some shrimp

or grilled, seared, or steamed fish, and then prepare

three different dipping saces. Technically, thatsthree different foods, and yo only need several

more, he says, adding that chefs of French cisine

freqently offer sch dos or trios.

He was impressed with the small plates offered

dring a recent visit to his wifes home contry of

Japan. We went to a restarant where the kaiseki

meals inclde as many as 30 different foods, with

simple flavors and lines: steamed tof, sops, rice,

pickled vegetables, saces, fresh frit, all in small

Cuisine chfs tal

Sylva SenatChef de cisine at Philadelphiasfamed Bddakan restarant



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amonts. If yo served those people an

8-once piece of fish, they woldnt know

what to do. Theyre sed to so mch

variety and lighter food.Another idea is to blend ingredi-

ents into a pre and then se a

hand blender at an angle to add

air so the pre is lightened

into froth. Froth can add so

mch intensity and flavor

bt in a light way, Senat

explains.

Althogh brilliant in his

professional kitchen, Senat doesntoften cook at home. Every chefs secret

for good cooking at home is having a

great spose! he says, laghing. I

go to cook dinner and two hors

later, I am not done yet!

MD

Chilled Tea Soba Noodlesand Ginger-Glazed MushroomWith Lemongrass-Sesame Brot

6-Spiced Ahi TunaSoba Noodles in Soy-Papaya Fro

DECEMBER 2010 49


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Gail Dosik was a top fashion exective

when, at age 50, she left Seventh Avene

behind to enroll in The French Clinary

Instittes Pastry Arts program.

It sonds very trite and clich, bt its tre:

Follow yor passion and the money will come, says

Dosik, now the boss and head baker of One Togh

Cookie, which offers cstom-designed, hand-deco-rated cakes, cpcakes,

and cookies in New York

City. Yoll never be

happy doing something

yo dont feel good

abot. Ive always loved

baking, so it was an easy

decision for me.

What are your five favorite cookbooks or cookingtechnique books?

lThe Cake Bible by Rose Levy Beranbam. Its a

scientific look at cakes, their properties, different

ses, and how to trobleshoot problems. Theres

nothing worse than ctting into a beatifl cake

and seeing giant tnnelsa sre sign of a poorly

mixed cake. Its like wearing a beatifl dress with

ripped nderwear.

lBaking: From My Home to Yours by Dorie

Greenspan. Theres an abndance of delicios cake,mffin, and cookie recipes that make the home

baker a sccess every time. Yo cant read this book

withot being inspired by Greenspans nbridled

passion.

lThe Craft of Baking: Cakes, Cookies, and Other

Sweets With Ideas for Inventing Your Own by

Karen DeMasco and Mindy Fox. DeMasco is one of

New Yorks best pastry chefs, and now shes sharing

her knowledge (and recipes) with s. Her stresel

topping for frit crisps is the most delicios ever.

lThe Last Course: The Desserts of Gramercy

Tavern by Cladia Fleming. Fleming was the first

pastry chef at New Yorks Gramercy Tavern. She

was a tre pioneer in that she was the pastry chefin that kitchen, not the pastry cook. The book is

ot of print, bt if yo can find a copy, yoll be

thrilled. Her caramel chocolate ganache tart is a real

standot.

l Lest yo think all I eat are sweets, I cold not live

withot my Essentials of Classic Italian Cooking by

Marcella Hazan. Italys my favorite place to visit, and

when I come back from a trip, all I want to do is eat

the way I did there.

Cuisine what i cant l iv withot

From Fashion Maven

to Hate Cotre Baker

Gail Dosik



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What kitchen appliance do you use most

and for what?

Thats an easy one: My stand mixer is as valable to

me as my right arm. Mine takes a beating on a daily

basis with all the cakes, cookie dogh, and frostings

that I make.

What kitchen gadget couldnt you live without?

A digital scale. Bakers weigh their ingredients for

the most accrate reslts, bt I weigh everything

nowinclding my dogs food! Do yo know how

easy it is to overfeed a small dog?

If you had to limit your spice rack to five spices,which would they be and why?

l Tellicherry black pepper: a wonderflly sharp and

powerfl pepper.

l Vietnamese cinnamon: the least sweet of all the

cinnamons and a very fll spice. I sprinkle it liberally on

my morning coffee becase cinnamon has wonderfl

antioxidant and anti-inflammatory properties.

l Fler de sel de Camarge: my favorite basic

finishing salt. Its less astringent, mild, and

wonderfl.

l Cmin: love it in certain Middle Eastern bean

dishes and Mexican dishes and in gacamole.

l Crry: Yo can trn an everyday dish into some-

thing exotic with crry.

What single dish or food could you not live

without?

I love asking people what their last meal wold be

if they were facing the electric chair. My last meal

wold be pizza with tomatoes and cheese.

What dish do your family and friends request most?

I make Marcella Hazans Bolognese sace. Merely

making it is an act of happiness for me.

MD

. .

::

Look for our all natural, gluten free soups, chilisand chowders in your grocers freezer.

Ten unique varieties ready to heat and serve.

www.lcs.c

SometimeS you PeeL, CHoP, Saut and Simmer.

otHer timeS you onLy Have minuteS tomake a deLiCiouS aLL naturaL meaL.


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They call Santa Fe the City Different

and if yove ever experienced Christmas

in the New Mexico capital, yo know

theres no place like it. No contrived

commercial displays, jst a stnning collision of

cltres, a festival of simple lights and qaint

traditions. On Christmas Eve, for example, thelocals, side by side with torists, stroll p Canyon

Road where farolitos light the way and the air is

scented with the pinion wood smoke from lmi-

naries (bonfires) arond which the chilled warm

their hands and sing carols.

Christmas in Santa Fe, a

charming book by Ssan Topp

Weber, owner for more than

30 years of Ssans Christmas

Shop on the Plaza in Santa Fe,

captres the cstoms and the

images that make the city

magical each holidayfrom the Peblo dances

and traditional folk plays and concerts to

the midnight Masses. If yo cant make it

to Santa Fe for the holidays, enjoy a

taste of its traditions with this recipe

from Webers book.

Uncommon Taste

Christmasin Santa Fe

Biscochitos,New Mexicos State Cookie



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