The Neglected Meal!

 A zucchini frittata makes the perfect lunchtime meal - just add some whole grain bread and a milk and you have a lunch that in not to be missed!

A zucchini frittata makes the perfect lunchtime meal - just add some whole grain bread and a milk and you have a lunch that in not to be missed!

Lunch is often neglected in our quest to lose weight as we think that “saving those lunch calories” would make it easier to eat less. In fact the opposite seems to be true - the less we eat during the day, the more we eat at night!

Why eat lunch?

There is much talk about the benefits of eating breakfast and dinner. Lunch on the other hand is a meal that is often neglected. It usually is just a quick sandwich, salad or yogurt or simply a “quick bite”.

Lunch is actually an important meal for everyone. It provides energy and nutrients to keep the body and brain working efficiently through the afternoon. Increasing our consumption of dietary fiber, fruits, vegetables and oily fish is a healthy goal we should all aspire. Having a healthy lunch each day, either packed from home or chosen at restaurant, is a great way to obtain the essential nutrients we need to get from food.

 What is a nutritious lunch?

 The key to a nutritious lunch is variety. Our daily intake of calories and nutrients is best when split over the meals and snacks we eat throughout the day. One way to spread calorie intake over the day is to consume 20% of total calorie intake at breakfast, 30% at lunch, 30% at dinner and 20% for snacks. The calories we consume from drinks is also included in this allowance. Most calories should come from food eaten at meal times rather than from drinks and snacks.

What foods and drink should be included in a packed lunch?

 A healthy, sustaining lunch based around wholegrain, lean proteins, and legumes. Plus the all important fruits and vegetables. Water, milk and milk alternatives make excellent lunchtime beverages.

What happens if you skip lunch?

Skipping lunch may lead to intense feelings of hunger especially if breakfast was not adequate. This can leave you feeling lethargic and “testy” and cause deterioration in your performance at work.

Another risk is that If you go too long without eating, you are likely to eat too much at the next opportunity.  Skipping lunch will catch up with you and may make it harder for you to regulate your eating and weight.

 How to eat lunch

Take at least half an hour to eat lunch in a calm and restful environment with other people if possible. This will help you to digest the food and drink consumed and ready to face the afternoon with renewed energy!

Back From Summer!

 Fall into Healthy Eating Live! And get back on track!

Fall into Healthy Eating Live! And get back on track!

 Get healthy fats and proteins along with powerful nutrient packed fruits and vegetables back on your plate and experience the joy of feeling and looking YOUR BEST!

Get healthy fats and proteins along with powerful nutrient packed fruits and vegetables back on your plate and experience the joy of feeling and looking YOUR BEST!

Healthy Eating Live! It's not just a cooking program it's an experience!


Don't be left out!


Register NOW!  Healthy Eating Live! 

This is an interactive program - get your cooking and nutrition questions answered!
At Healthy Eating Live! We love cooking and eating good food! Connect with other participants and experience the real "joy of cooking" and eating healthy! Share my philosophy to "keep it simple, use wholesome ingredients, balance the flavors, and make it delicious.”  

Come be inspired to live your most terrific day everyday! 

 Yes! dessert can be part of healthy eating when made with healthier ingredients. 

Yes! dessert can be part of healthy eating when made with healthier ingredients. 

Putting a healthy meal on the table does not need to be difficult. It is  actually quite easy when you learn the basics of putting a menu together. Even for the everyday dinner (and you and your family deserve the attention) using familiar ingredients that add texture, color, mouthfeel, and overall meal appeal makes heathy cooking easy and nutritious. At the Healthy Eating Live! Program the basics for a delicious breakfast, lunch and dinner menu along with cooking demos, tastings and nutrition facts are covered. Click here for details.

Doors Are Opening! Let Healthy Eating Begin!

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It will be the taste that keeps the family asking for these Wholegrain Waffles each day but you know they are the start to a healthy day!! 

In a few days, most if not all schools will have opened their doors for a promising new school year. As each student maps out their class schedule place breakfast on the top of the list. Having a breakfast that is quick and easy to eat gives the day a healthy jump start and sets up the day for better performance in school and the office and lets not forget at home. My strategies for breakfast with such ideal choices of wholegrain waffles, oven baked pancakes or even poached eggs with avocado can all be  ready when you are! Plus they can be packed to travel with you or enjoyed at home.  

 Enjoy this breakfast at home or pack to go!  Healthy Eating Live! Program a 3 session program - September 27th, October 4th and 11th. 

Enjoy this breakfast at home or pack to go!

Healthy Eating Live! Program a 3 session program - September 27th, October 4th and 11th. 

 Come and be part of  the fun - cooking demos, tastings and nutrition information all in a fun small group setting. Learn about ingredients, healthy cooking and nutrition and map out your eating plan for a high performance day!  Get all your eating right information at a Healthy Eating Live! Program

Come and be part of  the fun - cooking demos, tastings and nutrition information all in a fun small group setting. Learn about ingredients, healthy cooking and nutrition and map out your eating plan for a high performance day!

Get all your eating right information at a Healthy Eating Live! Program

So You Think You Eat Healthy!

 These cranberry nut muffins must be healthy! Right?

These cranberry nut muffins must be healthy! Right?

So You Think You Eat Healthy!

Research shows that overall dietary patterns have a big impact on health. But people don’t buy dietary patterns, they buy foods. Often times one may think that consuming foods such as  whole grain breads, cooking with olive oil, having  salads for lunch or a protein shake for breakfast makes their diet healthy. Neglecting to account other foods with added fats, sugar and salt in the diet may show a less healthy picture. The proportion or the frequency of the types of foods is an important aspect of a healthy eating plan. 

According to NutritionFacts.org, "the dividing line between health-promoting and disease-promoting foods may be less plant- versus animal-sourced foods and more whole plant foods versus most everything else." While its true that we buy foods and not dietary patterns; we do tend to eat in a pattern. Teaching ourselves to focus on a dietary pattern rich in wholesome plant foods and limit 'the most everything else' would be a dramatic benefit to our well being and wellness. For example, would  the cranberry nut muffins above be healthier if they were made with a partially hydrogenated fat - containing trans fats or if made with butter? 

In my Healthy Eating Live! Program - a three session three week program I aim to teach and demonstrate a healthy diet as the basis for a healthy eating pattern. Click here for more. 

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We usually eat foods in combination and not just one item at a time. This adds one more piece to the eating puzzle! 

Come hear more at Healthy Eating Live! Program.

Kids Energy and Nutrients Need

 These caramelized sweet & light apple slices  with cherry topping will rival any dessert! 

These caramelized sweet & light apple slices  with cherry topping will rival any dessert! 

With kids after school sports soon kicking into gear their energy and nutrients need are best replenished with a healthy dinner at home. Researchers from the University of Washington School of Public Health have been peeking into kitchens -- via interviews -- for years now. They've just published results showing people who cook at home more often are likely to eat a healthier overall diet. My idea of dinner goes back to the basics: lean protein, whole grains, vegetables and fruit. Kicking up the "basics" is what makes home cooked meals fun and nutrient rich. My fall 3 - week (sessions) program will feature the amazing results one gets from everyday ingredients - some of which may be new to you! Check it out Healthy Eating Live!

Time To Save Is Running Out!

 Don't get left out! It's a small group setting, early  registration  discount is about to end!

Don't get left out! It's a small group setting, early registration discount is about to end!

 Healthy Eating Live! 10% discount ends August 1, 2018

3 classes, 3 meals and endless possibilities
September 27th, October 4th and 11th are the dates. Enjoy breakfast, lunch and dinner menus specially planned for weight loss and staying energized all day long. RSVP Now!

 

Register now!  A 3-week Healthy Eating Live! interactive program  

Join other like-minded participants as Anna demonstrates cooking methods and ingredients for an eating lifestyle that will keep you healthy and in shape. Get set to learn new cooking techniques, plus nutrition insights and savor the delicious menus of three sessions!  Learn about foods to eat to get your "essential nutrients" and keep sugar cravings at bay. Anna shares her philosophy to "keep it simple, use wholesome ingredients, balance the flavors, and make it delicious.”  Be inspired and guided towards your best weight and health!  

Cooking demos, tastings, and nutrition facts all to help you be your best!

Healthy Eating Live!

3-week program
Thurs. September 27th, October 4th and 11th
RCTV Studios, 557 Main Street, Reading, MA 01867
6:00 pm - 8:00 pm
$ 150 / person


Enter code: EARLYBIRD for 10% discount
(Deadline August 1, 2018) 

Easy Summer Cooking!

A simple zucchini frittata makes a quick summer lunch or dinner and can also be used to make a terrific sandwich! For a sweet end to your meal - toss a few fruits (plum, green grapes and strawberries are my favorite) in a skillet to enhance their natural sugar. Top with almond slices and dessert is ready and super easy!.  

 

Want More Real Life Meal Ideas?

Join Healthy Eating Live! Program in September for more healthy and delicious meal ideas. Be part of a like-minded group that enjoys the benefits of eating healthy!  Small interactive group format.  

 Healthy Eating Live! New group forming in September!  Sign up Now!

Healthy Eating Live! New group forming in September! Sign up Now!

Restaurant Menus and Calories

 Bathing suit friendly fruits make a very rewarding dessert - sweet, cool, nutrient rich and good for you!

Bathing suit friendly fruits make a very rewarding dessert - sweet, cool, nutrient rich and good for you!

 Calorie labeling on restaurant menus and vending machines can help you make informed and healthful decisions about meals and snacks.

The U.S. Food and Drug Administration’s (FDA’s) new regulations requires calorie information on restaurant menu items including desserts and drinks including alcoholic beverages.  When you see the shockingly high dessert and beverage calories you will be glad that mother nature has created fruits to satisfy the sweet tooth. Read more

Calories are important in managing your weight. To achieve or maintain a healthy body weight, balance the number of calories you eat and drink with the number of calories you burn during physical activity and through your body’s metabolic processes. Consuming too many calories can contribute to a variety of health issues, such as cardiovascular disease, type 2 diabetes, and obesity. 

At Healthy Eating Live! strategies for healthy eating and enjoying food is what it does best! Check it out.

What People Are Saying About Healthy Eating Live!

 Healthy Eating Live! April 25, 2018 at RCTV Studios in Reading MA.  A great group of participants enjoyed watching and eating the super delicious and nutritious meal! Fun was had by all

Healthy Eating Live! April 25, 2018 at RCTV Studios in Reading MA.  A great group of participants enjoyed watching and eating the super delicious and nutritious meal! Fun was had by all

Here are a few of the comments:

Good morning Anna! ...last night, to be a part of the presentation was just so awesome. I was telling  my colleagues here this morning you are a natural in demonstrating the cooking methods.  Everyone was so engaged, and I absolutely loved it, you are just such a natural, there is no other way to put it! Have a good day,  - B.

Hi Anna, 

I had a great time last night! 

It was so nice seeing you and enjoying you demonstrate and cook a delicious meal.

My friends and I thoroughly enjoyed the evening.

Looking forward to another class with you.

Thank you!

J.

A First Step

Clients often tell me "I know what to do...

I just need to do it!

 

When it comes to eating healthy most people know what that means. The real challenge isn't in the knowing it or  doing it - the real challenge is in making the change. 

Change is hard.  Having an action plan is a good first step towards making that change.  Kick off your action plan with the Healthy Eating Live! event for an informative and tasty evening that will put your plan of action into motion.   The evening feature: 

  • Cooking demos
  • Tasting of three delicious courses
  • Healthy Eating and nutrition information
  •  A TV studio setting

Find more information here

 

 There is nothing more perfect than nature. These fruits combined with a few spices make a delicious dessert anytime!

There is nothing more perfect than nature. These fruits combined with a few spices make a delicious dessert anytime!

Informative and Tasty

 Infused Mixed Fruit with Crumbled Amaretti is on the menu. A surprising and delicious way to eat your fruit!

Infused Mixed Fruit with Crumbled Amaretti is on the menu. A surprising and delicious way to eat your fruit!

Clients often tell me "I know what to do...

I just need to do it!

When it comes to eating healthy most people know what that means. The real challenge isn't in the knowing it or  doing it - the real challenge is in making the change. 

Change is hard.  Having an action plan is a good first step towards making that change.  Kick off your action plan with the Healthy Eating Live! event. I designed this  informative and tasty evening to help you  put your plan of action into motion.   The evening features: 

  • Cooking demos
  • Tasting of three delicious courses
  • Healthy Eating and nutrition information
  •  A TV studio setting

Find more information here

 Attendees will receive a discount toward an upcoming three-week program.

Space is limited. Be sure to register and save your spot!

Wednesday, April 25, 2018

5:30 pm registration

6:00 pm – 8:00 pm cooking demos

$25/person

RCTV Studios

557 Main Street

Reading, MA 01867

REGISTER Here NOW!

 

Healthy Eating Live!

It's time to Spring into healthy eating

with ...

Healthy Eating Live!

 Join Anna, the Host of Delicious Simplicity, as she guides you through healthy eating.

Wednesday, April 25, 2018

RCTV Studios, 557 Main Street, Reading, MA 01867

5:30 pm registration

6:00 pm – 8:00 pm cooking demos

$25/person

Register Here!

Join Anna for: Cooking demos, Tastings and Healthy Eating

Learn the health benefits of each course and pairings to

prepare nutritious meals.

For more information feel free to email Anna at anna@EatingFromWithin.com

Fruit: Outside The Box

Sweet and Spiced Fruit Aspic

 Aspic is a savory  dish in which ingredients are set into a gelatin made from a meat stock or consommé. When used in non-savory dishes it's called gelatin salad. I like to take ordinary ingredients and use them in unexpected ways. Here I take the gelatin and mix it with spices then add fruit and crushed cookies for a surprising take on a fruit salad mold. Cutting it into interesting shapes makes for an appealing presentation. Proving once again - healthy eating is fun and tasty! Enjoy!  Ingredients  2 envelopes plain gelatin  1 inch ginger  1 cinnamon stick  3 tablespoons maple syrup  2 cups water, separated  1 pear, peeled and cube ½ inch.  1 orange, sections only cut out  1 banana, small, sliced  ¾ cup raspberries  4 Italian amaretti cookies  In a small bowl, soften gelatin in 1 cup of water.  In a small sauce-pan combine 1 cup of water, pear, cinnamon stick, ginger and maple syrup. Bring to a boil, reduce heat and cook for five minutes.  Drain the spiced liquid and add to gelatin bowl to help dissolve gelatin.  Place pear cubes in a bowl of desired shape and add orange sections, banana and raspberries. Pour dissolved gelatin in bowl and sprinkle with crushed amaretti cookies.   P.S. Save the Date:     April 25, 2018 for a Delicious Simplicity Cooking Class: Food and More    RCTV Studios, 557 Main Street, Reading MA.

Aspic is a savory  dish in which ingredients are set into a gelatin made from a meat stock or consommé. When used in non-savory dishes it's called gelatin salad. I like to take ordinary ingredients and use them in unexpected ways. Here I take the gelatin and mix it with spices then add fruit and crushed cookies for a surprising take on a fruit salad mold. Cutting it into interesting shapes makes for an appealing presentation. Proving once again - healthy eating is fun and tasty! Enjoy!

Ingredients

2 envelopes plain gelatin

1 inch ginger

1 cinnamon stick

3 tablespoons maple syrup

2 cups water, separated

1 pear, peeled and cube ½ inch.

1 orange, sections only cut out

1 banana, small, sliced

¾ cup raspberries

4 Italian amaretti cookies

In a small bowl, soften gelatin in 1 cup of water.

In a small sauce-pan combine 1 cup of water, pear, cinnamon stick, ginger and maple syrup. Bring to a boil, reduce heat and cook for five minutes.  Drain the spiced liquid and add to gelatin bowl to help dissolve gelatin.

Place pear cubes in a bowl of desired shape and add orange sections, banana and raspberries. Pour dissolved gelatin in bowl and sprinkle with crushed amaretti cookies.

P.S. Save the Date: 

April 25, 2018 for a Delicious Simplicity Cooking Class: Food and More

RCTV Studios, 557 Main Street, Reading MA.

My Cooking Class!

 Tomato apple basil salad, Turkey Cutlets with prosciutto, French Praline Semifreddo - let the fun begin! 

Tomato apple basil salad, Turkey Cutlets with prosciutto, French Praline Semifreddo - let the fun begin! 

I love doing my cooking classes because I show how nutritious food makes for  delicious meals. It's inspiring and rewarding to sit down to a meal that keeps our skin smooth, hair shiny and nails strong and energy high. Just like water makes plants grow and blossom!

Send me an email if you are interested in attending the cooking class scheduled for April 25, 2018. 

Best Tofu Recipe!

 Tofu, Curry and Leeks - a perfect combination to fire up couscous!

Tofu, Curry and Leeks - a perfect combination to fire up couscous!

Couscous with Curry and Tofu

Serves: 4     Prep time: 10 minutes                    Cooking time: 25 minute

It never ceases to amaze me how certain ingredients are just magical together. This recipe is one of them. The curry infuses the couscous and tofu with so much flavor. This is a go to recipe. 

1 lb firm tofu, cut into 1-inch cubes

2 scant teaspoons curry, separated

3 tablespoons olive oil

1 medium potato, diced into ½ inch pieces

1 leek, white part only, sliced ¼ inch thick

1 red bell pepper, diced

3 cups vegetable broth, separated

1-cup whole-wheat couscous

Salt and black pepper to taste

1.    Sprinkle tofu with 1-teaspoon curry, salt and pepper to taste. In skillet heat oil on medium high heat until hot. Add tofu cubes and cook for 2-3 minutes, stir to brown all sides. Remove tofu from skillet.

2.    In same skillet add potatoes and leek, salt and pepper to taste; sauté for 4 minutes, stirring frequently to prevent sticking. If they are sticking add a few tablespoons of vegetable broth.  Add bell pepper, cook for 2 additional minutes. Add 2 cups of broth and remaining curry; bring to a slow boil and cook for 5 minutes or until potatoes are fork tender.

3.    Return meat to skillet and continue cooking for 5 additional minutes or until meat is thoroughly cooked.  Remove meat and vegetables with slotted spoon and keep warm.

4.    Add remaining broth to pan juices and bring to a boil. Remove pan from heat. Stir couscous into pan juices. Cover and let it sit for 5 minutes. Fluff with fork and serve with the meat and potatoes. 

           Tip:  for washing leeks -  cut them lengthwise and rinse under running

           water as the pieces separate and  allow water to run through it.

Stay Mentally Focused!

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Don't let sugary and fat laden breakfasts weigh you down - stay light and strong with a nutritious plant based breakfast and be ready for anything mother nature sends your way!!

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Keep Your Brain Focused!

A delicious nutritious breakfast sets the mindset for the day. So when snowy Sunday mornings conjure up images of pancakes topped with sugary syrups, stay on track with a nutritious breakfast.  One of my favorites is  an English muffin with creamy peanut butter and a variety of fruit. A homemade hot chocolate is the perfect beverage to complete my energizing breakfast. What's yours?   

Anise Pine Nut Biscotti

You may be using pine nuts in your pesto sauce but did you know they make a great biscotti. Coupled with anise seed these Anise Pine Nut Biscotti are a perfect  accompaniment t a cup of tea or coffee.  Plus these nuts are rich in healthy fats, vitamins and minerals.

They contain an excellent source of magnesium, iron, copper, potassium, phosphorous, zinc and niacin. They are a good source of folic acid and also contain riboflavin and vitamin B6. Pine nuts are rich in fiber and unsaturated fats - the healthy fats.

Pine nuts are used in salads, stuffings, sauces, puddings and cookies. They decorate and flavor flans, cakes, pastries, meat and fish. And of course the ubiquitous Pesto Sauce.  

 Pine Nut Biscotti - perfect treat for your sweet tooth!

Pine Nut Biscotti - perfect treat for your sweet tooth!

Squash Time!

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We are constantly reminded to eat more seasonal vegetables, which is easy during the summer months. When fall rolls around we may be at a loss, but let’s not forget the squash family. Winter squash is abundant now and in peak of flavor.  Winter squash is an excellent source of potassium and vitamin A and also contain vitamin C, folic acid, pantothenic acid and copper.  A half-cup of cooked winter squash has about 40 calories and 3 grams of fiber.

Squash is related to the melon and cucumber plant. There are two main categories of squash: summer and winter squash. The better known of the summer squash is the zucchini squash. Among several varieties the zucchini is the most common.  It has a fragile, tender edible skin and seeds.  The winter squash has a drier, orange flesh and is more fibrous and much sweeter than summer squash. The skin of winter squash is not edible. There are several varieties of winter squash. The butternut squash is most commonly utilized in everyday cooking.   

 

Risotto is all the rage on restaurants’ menus. Below is my version of risotto. It   uses butternut squash and is delicious and much healthier than what maybe found on a restaurant menu.

 

 

 

Butternut Squash Risotto

Makes: 8 servings               

The butternut squash gives beautiful color and adds to the creamy texture. White short grain rice is ideal for risotto. Brown rice does not work well in this recipe as the bran prevents the grain from releasing its starch. To make whole grain risotto pearled barley can be substituted.

2 ½ cups butternut squash or Hubbard, cleaned and diced

1 large clove garlic, finely chopped

½ cup onion, finely chopped

2 tablespoons extra-virgin olive oil

2 tablespoons butter

1 ¾ cup Arborio rice or short grain rice

3 ½ cups beef broth plus ½ cup water heated or vegetable broth

Salt and freshly ground white pepper

1 tablespoon finely chopped parsley

4 tablespoons freshly grated Parmesan cheese

1.  In a large heavy-bottomed saucepan heat oil and 1 tablespoon of butter over medium heat for 1 minute. Add squash, garlic and onion; sauté for 8-10 minutes. Add rice; stir to coat with oil. Cook 2 minutes, stirring continuously.

2. Add about 1 cup of broth and stir until absorbed. Continue adding broth about half cup at a time and continuously stirring until it is absorbed. Continue this process until rice is cooked, about 20 minutes.  The squash will start to disintegrate, as it should. Toward the end of the cooking process add broth in smaller amounts so that when rice is cooked not much liquid is present.  It should be quite creamy when ready. Stir in the remaining butter, parsley, Parmesan cheese, salt and pepper. Serve immediately with extra grated Parmesan. 

 Tip: Risotto is a cooking technique; hot liquid is added gradually to help release starch from the grain resulting in a creamy texture. Adding different ingredients to the usual base of butter or oil   and onions can vary the risotto.   Additions can be shellfish, ground or diced meats, most vegetables and herbs.