Last month, in what’s become an annual tradition for me, I attended the annual San Diego conference of Taking Control of Your Diabetes (TCOYD).  What a terrific organization this is, offering very needed information and services – not only here in Southern California but in close to a dozen cities nationwide.  Believing that people with diabetes should take charge of their health, TCOYD offers a unique and personal way for patients and family members to understand diabetes and become active members of their health care teams.

TCOYD conferences and health fairs held in cities across the nation draw thousands of people with diabetes and their loved ones, along with those at risk for this potentially dangerous condition.  Attendees have contact with national and local medical professionals and others with expertise related to living with the disease.  For one day of highly informative and motivational programs, TCOYD participants attend lectures, participate in screenings, and speak one-on-one with diabetes specialists including physicians, exercise specialists, dietitians, diabetes educators, podiatrists, pharmacists and ophthalmologists.

This setting allows for participants to receive unbiased information on the latest findings of clinical research, the availability of new equipment and medications, proper diet and exercise, legal and insurance issues, and resources that are available to people with diabetes and their families.

At the midday break, a seated banquet luncheon features an entertaining and inspirational speaker, who shares something from his or her own experience of living with diabetes.  Because nutrition information is especially important for those with diabetes, nutrition profiles are provided for all components of the meal.

A highlight of the day is the health fair, featuring 50+ informational exhibits from national and local diabetes-related companies and organizations.

Hats off to Steve Edelman, MD, TCOYD founder and director, Sandy Bourdette, co-founder and executive director, and their team, for the great job they do empowering those with diabetes to live healthier, productive, enjoyable lives.

If you’re anything like me, chocolate is always a good addition to the menu, especially dark chocolate.  Any new evidence that supports the health claims of this decadent food only strengthens my love for it.  So imagine my excitement when the results of the latest study showed up in my inbox this week linking the consumption of dark chocolate to stress reduction.  It is not the first study of its kind, and with this tasty treat’s high levels of antioxidants, I’m happy to add less stress to the list of benefits.  I mean….who couldn’t use a little less stress these days?

We were so excited about this study in the office that we even calculated out the approximate number of little Dove dark chocolate pieces that would equal the amount referenced in the study (6 pieces, if you’re interested, we still need to calculate the number of Hershey’s Kisses).  While I will have to account for the extra calories and maybe throw in an extra 10 minutes of walking or Wii each day, I’m looking forward to a little extra dark chocolate in my diet at home and dining out.

What do you think of dark chocolate?  What restaurants are picking up on the dark chocolate trend and how are they using it out there?

Halloween this year was especially fun. My son is now a year and a half and was in awe of the trick-or-treators who came to our house. Although he can’t say “trick-or-treat” yet, he loved walking in the neighborhood and ringing all of the neighbors’ doorbells. And surprisingly he did not mind the lion costume that I put him in – last year I dressed him as a pumpkin – I figure he is at an age that he can’t complain about how I dress him so I might as well dress him in these nice and cute costumes while I can.

While we were out cruising the neighborhood I had a house full of family members (husband, parents, sister and brother-in-law, etc.) who were helping to pass out candy and we were all enjoying the fact that Halloween was on a Saturday night this year. Although dessert was a given, candy, I had to have dinner at the house for my guests. I decided on something that was good for a crowd and something that people could serve and heat up themselves as they became hungry throughout the night. El Pollo Loco was the perfect option. They have a catering menu and I ordered enough to serve about 10 people. We ordered plenty of their chicken that came with tortillas and salsa and then I ordered some of their sides; specifically the BBQ Black Beans, Fresh Vegetables and Spanish Rice. This was a healthful meal that was great for a crowd and it allowed me to go out trick-or-treating with my son instead of playing hostess for the night.

In case you were wondering, no I did not let my one and a half year old eat any candy, and no the candy did not go to waste either…

With several weeks of partying and non-stop noshing between now and the New Year, extra pounds may add up faster than you can say ho-ho-ho. The main culprit: Cooking up traditional holiday favorites that require heavy cream, loads of butter and a generous helping of sugar.

Ruby's Diner Turkey Sandwich

But participating in holiday festivities doesn’t have to derail your diet. Instead of spending hours in the kitchen trying to re-create Grandma’s best, why not start a new tradition and let Healthy Dining’s participating restaurants cook for you. Not only will you help prevent holiday artery-clogging, but you’ll also avoid post party clean up.  Many of Healthy Dining’s participating restaurants offer take-out, delivery and catering options (perfect if you’re hosting the office party). Others feature seasonal fare and specials – a perfect way to fuel up before you hit all the big holiday sales.

Being hit with a cold is no picnic.  The sneezing, the stuffy nose, the coughing and the just plain “I don’t want to get out of bed” feeling.  I do everything I can to avoid them, from getting plenty of sleep to drinking lots of water to nutritious veggies snuck into everything from spaghetti sauce to smoothies.  Sometimes, like this weekend, I just can’t seem to outrun them, though.  I spent the last half of Thursday sneezing, Friday trying to load up on my vitamins and fresh fruit in between errands, and Saturday curled up on the couch with Kleenex and a book.  Thank goodness for delivery and takeout at the local restaurants like Jack in the Box, Mimi’s Cafe and Round Table Pizza!

How do you stay healthy during the year?  Do you have cold combating dishes that you swear by?

For more suggestions on avoiding the common cold, check out this article from The Mayo Clinic.

Dining out can be a great way to get your dose of fruits and veggies. More and more restaurants are going beyond French fries and mashed potatoes by adding fresh fruits, vegetable-based soups, steamed veggies, and an abundance of salads (a great way to get your fill of leafy greens).

For me, sometimes it can be easier to get my leafy greens when I dine out. Restaurants offer more toppings than I typically store at home. And, usually the salads are large enough for me to take home and have the next day.  However, the calories and fat can add up quickly if you’re not careful.

Here are a few  tips to help limit the extra calories and fat in your favorite salad:

1. Always ask for dressing on the side (the key is to use it sparingly). This way you are in control of how much to use. Use your spoon as a guide to control the amount you use. Many times on HealthyDiningFinder.com, you’ll see the calories and fat for 1 Tbs. of dressing listed separately to help you determine how much to use. If a large saucer of dressing is brought out to you, spoon out a small portion and mix it with your salad, then ask your server to remove the saucer so you won’t be tempted to use the rest!
2. Ask for less cheese. I LOVE feta cheese, but know that there is typically 2-3 oz. of it piled on my salads. Ask the server for less cheese if you’re not sure of the nutrition profile for your salad.
3. Nuts are great in salads, but again portion control is key. Candied nuts add even more calories, so ask for “less” or even raw nuts.
4. Steer clear of fried ingredients such as fried chicken and tostada shells. However, a small amount of wonton strips or tortilla strips can add some crunch without tipping the calorie scale. By small amount I mean 2 small spoonfuls. Ask for these types of garnishes on the side and add them with your spoon to control the portion.

Hopefully these tips will help you “get your greens on” the next time you’re dining out!

Be sure to use the search tool at HealthyDiningFinder.com, to help you make informed choices. In the meantime, here are a few Healthy Dining favorites:

Elephant Bar – Side Citrus Salad: A mix of chopped iceberg, green leaf and romaine lettuce with carrots and red cabbage. Tossed with avocado, green apples, caramelized walnuts, green onions, bleu cheese crumbles, dried cranberries and Mandarin oranges. Finished with tropical honey citrus dressing (included in analysis). This salad has 2.5 cups of fruits and veggies!

Maui Tacos – Fresh Chopped Salad: Mixed chopped greens topped with tomatoes, mango salsa, black beans and grilled fish. Served with tomato vinaigrette dressing (included in analysis). This salad has 3 cups of fruits and veggies!

Pizza Schmizza – Large Greek Salad with Dressing on the Side: Fresh cucumbers, roma tomatoes, oregano, red onion, kalamata olives and feta cheese on a bed of spinach leaves. This salad has 2.5 cups of veggies!

Kona Grill – Seared Sesame Ahi Salad with Dressing on the Side: Tuna crusted with toasted sesame, seared rare over field greens. This salad has 1.5 cups of veggies!

What’s your favorite Healthy Dining Salad?

How do you manage your diet during the holiday? What’s your go-to restaurant for healthy comfort food?

Shigefumi Tachibe, Corporate Executive Chef of Chaya

Shigefumi Tachibe, Corporate Executive Chef of Chaya restaurants partnered with the Tsunoda family nearly 30 years ago to bring the Chaya culinary philosophy to life in Los Angeles, CA. The Tsunoda family tree is deeply rooted in the restaurant industry, with nearly 400 years of restaurant ownership in Hayama, Japan. Having previously worked as an executive chef in Italy, with formal training in French cuisine, Chef Tachibe embarked on this culinary adventure in 1981, which now includes a family of 7 restaurants, both CHAYA and M Café de Chaya.

Just like the Tsunoda family, Chef Tachibe stays true to the philosophy of simplicity in foods. Using a macrobiotic approach, the “Franco-Japonaise cuisine” that Chaya restaurants have become so famous for sounds like anything but simple to the home cook. However Chef Tachibe found it natural to pair the “the best of French cooking to basic Japanese principals in food.”

Knowing very little of the macrobiotic diet, I was intrigued as to how Chef Tachibe translated these guidelines into a day-to-day practice of a restaurant kitchen. “The Macro approach is an elegant and simple cuisine; one that is seasonally appropriate, and relies on whole, natural foods chosen and cooked free of egg, dairy and refined sugar.” In menu creation, meals are prepared from scratch on a daily basis and dependant on the seasonal availability of fresh ingredients. While a fresh menu is challenging in the restaurant industry, Chef Tachibe is inspired to maintain the culinary foundation of M Café de Chaya cuisine through his customers’ positive feedback about the quality of the food and how great they feel after enjoying a meal there.

To the home cook with their individual cuisine and cultural influences, Chef Tachibe recommends maintaining the principles of the macrobiotic diet. Shopping at farmers markets “cook with foods that are organic and in season, avoiding processed foods” to ensure nutritional balance in all types of cuisine.

www.mcafedechaya.com

Some of my accomplishments? Eating 3 servings of vegetables instead of 2, playing the Wii or going for a walk instead of just sitting on the couch, eating a single serve cup of Cherry Garcia instead of a pint, saving $5 instead of $4, even checking nutrition information on HealthyDiningFinder.com or the menu to order smarter when I dine out.

Over and over again, research points to the importance of taking small steps to improve health and reach goals, it’s just taken me a few decades to start applying that. Even the first lady, Michelle Obama, is speaking to the importance of small changes. So, while I plan to eat healthfully this week, I fully intend to celebrate another great year with chocolate cake and flautas this weekend. Most likely, in that order.

Are you celebrating small steps toward a healthier and more balanced life too? What steps have you taken?

While we cannot completely prevent breast cancer, there are some things we can do to help minimize the risk, such as eat plenty of fruits and vegetables, emphasize whole grains in our diet, exercise regularly, and get regular checkups and recommended mammograms.

Want to do more?  If you are not yet involved, now is your chance.  Below are some links to find information on how you can help this month and throughout the year.  Attend an event in your area, stop by a business donating to the cause, or make a contribution of time or money.  I’d love to hear how everyone is getting involved!

National Breast Cancer Awareness Month
Susan G. Komen Breast Cancer Foundation
American Cancer Society
National Breast Cancer Foundation
Kelly Jo Dowd Breast Cancer Research Grant
Making Strides Against Breast Cancer