Cherries aren’t just a fruit in Northern Michigan — they are a way of life. In the spring, you can drive along any of our Penninsulas and see rows and rows of the blossoming cherry tree. Our farmers take pride in producing the best produce they can. For one week in July, they are rewarded by the celebration of the fruit of their labor – literally. For the National Cherry Festival is underway and growers are sending truck loads of cherries downtown every day. The cherries are used to make pies, crisps, juice, ice cream, trail mix, and even beer! And to leave none of the cherry to waste, there’s even a pit spit contest.

The cherry growers are not the only ones who benefit from this sumptuous fruit. Heard of “super fruits”? Well, the cherry is Northern Michigan’s super fruit. Anti-oxidants are in abundance in this little powerhouse. Tart cherries also contain beta carotene, vitamin C, potassium, magnesium, iron, fiber, and folate. Cherries have been shown to improve many ailments including arthritis, gout, inflammation, and pain. New studies at the University of Michigan have suggested that cherries can help reduce your risk of heart disease.

Want to add more cherries to your diet? Cherries are for more than just pies and ice cream…You can add dried cherries to salads, parfaits, chicken entrees, sandwich wraps, and quiche. Or, puree cherries for sauces, sorbet, smoothies, and gelato. And, an ounce of cherry juice concentrate is just as good as any of those other “super juices” but costs a lot less!

Cherries are a way of life to us in Northern Michigan. We see them in our horizon…we eat them in our entrees and desserts…we drink them in our juices and smoothies. And we’ve come to find that our cherries are the best medicine Mother Nature can give us. You can’t be more Pure Michigan than that…

There are still those days when I feel a good day at the beach is worth it. When we had a print publication, I would print it out, grab a highlighter and pen, and go to the beach for “commuter” editing. Some days, I just needed to soak up some Vitamin D. And every time, there was always some sort of snack I would take with me.

Golden Cheddar Multigrain Popchips

Well, I have found the best snack to take with me — popchips(TM)! Of course, many of you are probably thinking I just made a typo. No, I didn’t mean popcorn. Nor did I mean corn chips. Popchips are the no bake, no fry potato chip! So, not only do they taste great, but they are healthy, too!

Popchips get their name from the process used to make them – popping. They take their best potatos, slice ‘em up, add some heat and pressure, and POP!, you’ve got yourself a scrumptious new addiction. Popchips are delicious in their naked form or you can choose from seven different specially blended flavors – my personal favorites are Golden Cheddar and Sea Salt & Vinegar!

These delicious spuds are all natural and have no trans fat, saturated fat, cholesterol or preservatives. Each 1 oz (about 22 chips) serving of the original flavor contains only 4 g Fat, 280 mg Sodium, and 120 calories.

WARNING: These chips are ADDICTIVE!!! But hey, if you’re into that sort of thing, take a look in your grocer’s aisle. Can’t find them there, check out the popchips website at www.popchips.com to print out a no-nonsense letter to send to your grocer immediately – all you have to do is sign it. If you’re not feelin’ frisky enough for that, you can do a zip code search to find the nearest store that carries these mouthwatering creations.

So as I head to the beach to watch the magnificent Blue Angels perform this holiday weekend, I’ll grab my bike lock, backpack, and my Golden Cheddar Multigrain Popchips and have a popping great time!

Take family meals outside and give TV a break. There's nothing to lose but a half hour of news. Photo courtesy of www.readersdigest.com.

Growing up, I remember eating dinner as a family every night – Sunday through Saturday. Because our dining room was basically connected to the living room, we could watch tv while we were eating and as a child that was the best thing in the world! Eventually, as my sister and I got older, the tv was moved to the family room and we had to stare at each other while we ate. At the time, I didn’t see the point. We lived together so we could stare at each other whenever we wanted. But as I look back, I can see what my mom was doing. By taking the tv away, we started communicating more at dinner. Checking in with each other to see how our days went. If I was struggling with a math technique that day, dad would offer to help after dinner. This was also a time for us to just be together. Enjoying each other’s company and sometimes laughing so hard we cried when mom tried to tell us some of the jokes she heard that day.

Today in the US, we see a growing trend of busier lives, children on their own, and less family time. As a Registered Dietitian, I hear many clients talk about less time to shop, less time to cook and less time period. Along with less time usually comes less money. There is no money to eat healthy, eating at fast food is cheaper and quicker, and sometimes my clients just don’t like to cook. When they talk of their families, it is usually in a stressed tone as they aren’t quite sure what their kids have been up to and they feel their spouses aren’t taking their share of the responsibility.

Eating dinner together doesn’t have to feel like moving mountains. My parents’ commute from work was at least 45 minutes – one way. My sister and I were 4 years apart and so had different schedules for after school sports and activities. We lived in the middle of nowhere so finding a neighbor to help “carpool” was a bit tricky. However, despite all of this, we made it work. Here are some benefits of bringing the family back to the table:

• Syracuse University studies show that eating together as a family is associated with happier marriages, improved children’s health, and stronger family ties.
• Family meals can hone a child’s social skills and teach them table ettiquette and good manners.
• Dining together makes for healthier eaters. Kids who regularly eat with their families tend to have healthier eating patterns. They consume more fruits and vegetables and fewer fried foods, sodas, and saturated fat than kids who don’t share family meals, says the American Dietetic Association.

If fitting a family dinner into your schedule seems impossible, just try one day. Set one day a week with your family that you will all sit down and eat dinner together. One day is all it takes to start a trend. If you don’t have time to cook, look to restaurants that provide healthier options for take out. You’ll soon see that once you make the time to sit as a family you’ll be able to make the time for preparing the meal with your family.

So on this National Registered Dietitian Day, my advice is to make an effort and bring the family back to the table…!

Photo courtesy of www.balanceofgoodhealth.com.

By Alexa Powell, Forever Wellness Intern

I was sitting down to have lunch with some friends a week ago and something in our conversation stuck in mind. The question that kept whirling around the table was “How do I lose weight the fastest before leaving for vacation”? With spring break right around the corner that question seems to come up a lot in conversations. I really just had to sit back at one point and listen to all these crazy ideas of what people are willing to do to try and shed pounds fast. Of course I stuck to my guns when they asked me what I thought though, and I said that they should all just eat healthy. What happened to just eating healthy and sensibly, so that you maintain a healthy weight and actually keep unwanted pounds off?

I think in this passage then it is important to recognize and talk a little bit about eating healthier and making wise choices when it comes to one’s own diet, since spring break is coming up and since March is known to be “National Nutrition Month.” I believe one of the most crucial things to remember about eating healthy is that it is not something that should just be done for a month or even two months, but that it should become a way to live. It needs to be a lifestyle, not a fad. One of the things I have heard many become guilty of is skipping meals and instead, doing something like taking a couple diet shakes a day. This is not a good way to start making healthier choices. The only thing this is going to do is make you feel starved, slow down your metabolic rate, which could cause numerous health issues, and most likely make you want to eat more when you finally do sit down to eat. Don’t starve yourself. Your body will thank you for the good, regular nutritious foods you put into it. You need that fuel to keep you going in your daily activities, especially if you are doing moderate to vigorous workouts most days. The body needs food to burn off calories. There are many other things you can do to stay healthy:

A big thing to remember that people often can forget is to drink enough water daily, meaning at least eight cups of water. Water is your friend. It may be good to purchase a water bottle that you can keep refilling throughout the day, because it should be your new accessory. One constantly needs water to keep hydrated and to help digest food properly, so plan on carrying water around with you everywhere.

Vegetables should be prominent in your diet. They fill you up and you can never go wrong with greens, like romaine lettuce, green peppers, celery, broccoli, etc. Vegetables are very versatile, because they are great cut up as a snack between meals, and are great served with a meal. It is also a good idea to include colorful vegetables in your diet, like orange, red and yellow peppers. All vegetable types are a wonderful asset to the diet, because not only are they low in calories, but they provide you with numerous healthy nutrients.

I think that when trying to shed pounds or eat a bit healthier it is important to not immediately cut all foods from your diet. One thing many do is cut out carbohydrates like bread, pasta, and rice. But you really don’t need to do that. One can still have these types of foods, it is just important to make good choices. Instead of having white bread, choose whole grain wheat bread, and eat it in moderation, meaning a serving or a slice of the bread.

Really, you can still eat, lose weight, and be healthier! No one needs to go to extreme dieting fads or quit eating to lose weight. It is about balance and moderation, and changing to make a healthy life-style. Losing a few pounds the right way will take time, but when done in a healthy way the weight lost is more likely to stay off in the long run.

Tomato photo provided via Flickr from naruo0720.

Growing your own fruits and veggies can be a very rewarding experience and leave more room in your pocket. When you plant the seeds, you can’t just leave them alone. You have to water them, possibly fertilize them. Some even believe that talking to them helps them grow as you dispell carbon dioxide as you speak and this is what plants love. It is a great thing to see a flower on a tomato plant that you have so diligently cared for and know that in just a few days that flower will turn into the fruit of you labor. A beautiful, bright, shiny red tomato that tastes just that much better than if you had purchased one from the store.

Some gardens can be acres big with corn stalks and pumpkin patches, while others are a small window sill pots with fresh herbs. Last year, I used a coconut grass liner in an iron basket and attached it to my apartment balcony. In the small 1′x3′ basket, I was able to grow tomatoes, green peppers, cilantro, basil, and a couple flowers for more color. It was easy to take care of and pretty to look at through the window.

The best part of growing your own fruits and veggies is that you have them for a full season and you can use the overflow for canning or meal freezing. For example, with tomatoes you can make your own tomato paste, sauce, canned tomatoes. You can also double up on some recipes and preportion them into freezer safe containers for a taste of summer during the colder months!

Photo courtesy of www.babiestoday.com.

The best place to learn to eat healthy is when you are young. Children are very open to trying new things without fear – moreso than adults are! When you are just starting out with adding foods to your new baby’s mealtimes, start with veggies. This will start their love for them. If you start with fruit, their sweet taste buds will develop first and you can forget the veggies after that.

As toddlers and elementary aged children grow, they need a variety of nutrients to build strong and healthy bodies to play. Encourage fresh fruits and vegetables as healthy snacks and keep them out for kids to get themselves. This allows for a bit of independence for them but with a bit of control for you of what they eat.

Once they are exposed to these foods, you would be surprised at how they grow to prefer them over salty snack foods and candy for snack time. And remember, you are still their role model…If they see you scrunch your nose at your brussel sprouts they will, too!

So what’s your take on nutrition from the ground up? Think of all the ways you could begin with a fresh start. Go back to basics.  Develop that healthy balance of fruits and veggies, protein, breads and cereals, dairy, and fat. Start from the ground up!

The holiday season is full of family and friends, good cheer and good times. However, for some, it can be a time of angst and frustration. Going to all the holiday parties can be quite overwhelming for those who are managing their weight. Here are a couple of things you can do to make the holiday gathers less stressful…

Don’t eat before you go to a party. Oftentimes, people will eat so they are not hungry thinking this will help them not eat at the party. Unfortunately, they will still eat at the party and have just consumed twice as many calories than they intended. If you are absolutely hungry before you leave for the party eat a piece of fruit or a serving of fresh veggies instead. This way you won’t feel you need to eat the entire buffet but you haven’t added too many calories before you even start.

Carry your conversation away from the buffet table. Staying within an arms reach of the food can often be tempting and before you know you have consumed half the fruitcake. By standing away from the table you won’t be tempted to mindlessly reach for food. Also, this gives you the opportunity to take a couple extra steps when the cookies catch your eye.

Use a smaller plate. This way, you can put less on your plate and when you feel the need to “clean your plate” you have automatically cut down on calories and fat. The key is to not overload the plate. If you have an urge for seconds, use a small plate again and try to keep space between your items.

Bring a dish to pass. This is your opportunity to guarantee at least one healthy dish is available. Be advised — you may want to make double the recipe. While many people may bring standard calorie loving dishes, when the healthy one arrives it is usually the first to go!!

Don’t forget your exercise!! Getting your walk out of the way first thing in the morning will put you on the right path to a healthy day. And if you really want that piece of homemade peanut butter fudge, you won’t have to feel guilty about it. Or, suggest a friendly snowball fight after dinner. Your turn to get the trophy from last year while burning away the calories from the cheesy potatoes!

That’s probably the reaction from most people at this point. However, this is the time many people slack on their healthy eating habits due to lack of time and forethought. Fast food and high calorie/high fat handy foods are all too tempting this time of year. So before you get going with the shopping, take a minute to think about how you can snack a bit without adding to your waistline.

Plan ahead – make your own snack mix of dried fruit, nuts and M&Ms. Divide it up into mini sandwich bags and throw in your purse or glove box. You could also bring your own fresh fruits and veggies and just put them in a lunch box with a cold pack. While you’re at it, throw low fat string cheese in there as well!

If you don’t have the time – choose healthier items on the fast food and restaurant menus. Go for a grilled chicken sandwich sans cheese and mayo. Instead, add lettuce and tomato to it with a side of apple slices. Subway is a great way to get a serving of veggies in for the day. Try a 6″ turkey sub on whole wheat and go crazy with the veggie toppings. Add a bit of oil and vinegar and you are good to go!

When dining at a restaurant – watch out for words that indicate higher fat and calories. Fried, crispy, alfredo, cream, etc., are all words to limit. Go for the baked or broiled entrees with steamed vegetables and order all sauces and dressings on the side. That way, you have control over how much you put on.

And remember, always drink plenty of water. While shopping may not be exercise – it sure feels like it. Lugging around all those goodies can be a good work out, so make sure you stay hydrated.

Have fun this holiday shopping season!

1. Model healthy choices – engage in more physical activity and choose healthier foods to eat. Children learn by example, so let’s start out on the right foot and get them to choose wisely early on.

2. Limit fast foods – the fat and calories provided in typical fast food places contributes to heart disease and weight gain. Not that fast food should always be avoided, but healthier choices can be made. For instance, choose a grilled chicken sandwich without cheese and mayo instead of a quarter-pound hamburger with cheese. Order reduced fat milk with a side of fruit. Some fast food establishments offer a variety of lean meats and vegetables. Go for the most color on your sandwich and put it on whole grain bread.

3. Do not put your overweight child on a diet – more problems come from restricting the diet early on in life. Children may overcompensate and not stop when they are full or they may start to sneak food.

4. Provide your child with healthy, nourishing options at home – freshe fruit and vegetables are quick and easy snacks. Encourage breakfast and planned meals and snacks versus eating on the run. If servings juice, make sure it is 100% fruit juice and stick to 1/2 cup servings. Finally, lead by example.

5. Limit sedentary activities – plan family time that involves simple activities such as walking or bike riding. Or, plan a weekly game night to have fun and share the day’s activities together.

6. Reduce use of refined carbohydrates – chips, white bread, and sweets can lead to weight gain and exacerbate other health issues. Choose instead, whole grains such as whole grain breads and cereals with fresh fruit.

7. Remember that many children grow out before they grow up – some put on body fat before gaining height. Instead of a diet, involve your child in recreational sports and activities.

8. Check yourself – before you determine that your child has a weight problem, check with your pediatrician. Some parents have real concerns while others may misinterpret it as not looking the norm. Your pediatrician will have accurate growth charts and be able to tell you where your child stands with regard to healthy weights.

9. Become and advocate – get involved in community efforts to improve walkways and recreational areas.