Understanding, Recognizing, and Overcoming Eating Disorders


My Thin Excuse with Author, Lisa Messinger: Understanding, Recognizing, and Overcoming Eating Disorders. Lisa received her degree in journalism from the University of Southern California. Today, Lisa is an award-winning, nationally syndicated columnist and journalist whose columns are distributed through Creators Syndicate News Service to over 700 newspapers throughout North America and Dr. Laura Schlessinger.



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Preventative Eye Care, Nutritional & Homeopathic Treatment

Jeffrey Anshel, OD, received his Bachelor of Science in Visual Science and his Doctorate of Optometry from the Illinois College of Optometry. While in the US Navy, he established the Navy’s first vision therapy center located in San Diego, California. Upon his return to civilian life, Dr. Anshel went into private practice, offering his patients alternative therapies as part of their vision care. Today, in addition to his practice, Dr. Anshel is President of Corporate Vision Consulting.

Smart Medicine for Your Eyes, is an A-to-Z guide to the most common eye disorders and their treatments, using both conventional and alternative care.





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A Natural Approach to Pet Care – Dr Kim Bloomer VND

Dr. Kim Bloomer helped me to get off to a great start with my new dog and has been a tremendous resource for direction in keeping him healthy and thriving. She gave me a better understanding of what my pet’s nutritional needs are. And, I have gained an appreciation for the importance of species-specific and natural approach to his care.

So, it was an honor for me to sit down with her and learn more about what motivates her work. If you are concerned about the safety of pet food and want a more natural way to care for the health of your pet, you definitely want to listen in. Enjoy.

Fun & Healthy Halloween Treats w/Chef Jill Houk & Best Vegan Baking Recipes

Halloween treats that you won’t be frightened to feed to your kids! Chef Jill Houk of Centered Chef Food Studios will share fun recipes you and your family make together. www.centeredchef.com

Bonus: Cookbook author, Kris Holechek will be here to discuss The 100 Best Vegan Baking Recipes cookbook. www.nomnomnomblog.com


Surviving Halloween—Tips and Recipes

It’s the time of year when kids (and adults) begin over-indulging on sweet treats. The holidays, starting with Halloween and going through New Year’s, are prime times to eat candy, cookies and other empty calories. How can you reduce your children’s (and your) sugar consumption without becoming a monster? Here are some tips and recipes so that everyone has a sweet Halloween without going into sugar overload.

Halloween Trick or Treating
Create a trick or treating game plan that has limits. By setting a limit for the amount of time or the area that your child can trick or treat, you are limiting his or her “haul” of goodies. Your child is unlikely to notice that you are setting limits strictly to reduce candy intake, but will just be overjoyed about trick or treating in general. Also, by setting to limits and having your child agree before you set out on your escapades, you are less likely to experience resistance when you stick to your limits.
Ensure your child takes only one treat at each home. Many families will give out more than one piece of candy. In this case, you are flirting with disaster—because your child may double or triple his booty of candy. Tell your child that one piece is sufficient. This way, your child also learns moderation. Likewise, buy less candy per year and hand out only one treat per child to set a good example.
Make sure your child has a healthy snack before going out to collect candy. Feed kids a light lunch or afternoon snack of healthy protein, produce and whole grains and he or she will be full enough to avoid snacking on candy while trick or treating. If your child becomes hungry on the way, either head back home for a healthy snack, or bring a healthy snack to eat on the road.

After Halloween
Set limits for how many pieces of candy your child can eat per day. Two to three pieces of Halloween candy is enough to satisfy most kids without adding too many calories, and is a good pace for getting rid of Halloween candy by Thanksgiving.
Create an expiration date for candy. By limiting how long candy is in your home, you can control how much your child eats, as well. My rule of thumb is Thanksgiving. By then, most children will have consumed the candy they like the best, and are down to the dregs. This way, you also avoid doubling up on treats. For example, your child will not be eating Halloween candy with pumpkin pie, chocolate Hannukah gelt or candy canes.
Keep the candy out of sight. By keeping the candy in a closet, you force a situation whereby your child must ask for it. Out of sight is often out of mind, and you may find that your child forgets about the candy one or two days.
Buy candy back. If your child has received an unusually large haul of candy, consider buying it back at the same price it would take to buy the candy from the store in the first place. This way, your child can save to money to buy games, stickers, novelty clothing or video games.
Make healthy alternatives fun and delicious. Create tasty healthy snacks like popcorn trail mix, which is chock full of vitamins and fiber, with a sweet kick. Or give regular foods Halloween-type names to make them fun and interesting. For example, to encourage your child to eat whole-grain spaghetti, call it “blood and guts” or something seasonally creepy.
Mix candy in with healthy foods. For example, melt caramels or chocolate candies and serve as a topping for strawberries and apples. Or make the banana “ice cream” and serve a scoop with one fun-sized candy bar.

Recipes >>

Continue reading

Cooking @ College with Chef Jill Houk

Broccoli flowers.

Image via Wikipedia

Chef Jill Houk
Co-Founder of Centered Chef Food Studios
Chicago, IL

Students are just settling into the fall semester (or gearing up to go), which usually ushers in late nights, stressful situations, and some very poor food and drink choices. Despite eating cafeteria food or food cooked in a dorm room, students can still feed themselves healthfully and easily. Follow these tips and recipes to maximize energy, retain a good level of focus and avoid “the freshman 15.”

  • Stay hydrated to maintain ideal weight AND energy levels. To do so, drink plenty of water. Most people know thirst can disguise itself as hunger, which can cause you to overeat or make you make poor food choices. What’s interesting is that thirst can also disguise itself as fatigue. Even slight dehydration can leave you feeling tired and lethargic. Drink plenty of water throughout the day. If you feel fatigued after a good night’s sleep, try cutting down on alcohol during the evening.
  • Avoid or minimize consumption of alcohol. Alcohol contains empty calories, is dehydrating, and leads to poor food choices when consumed in excess.
  • Reduce reliance on caffeine. Although you may be tempted for the short-term boost a soda or coffee provides, the best way to ensure you can face all the challenges at school is to get adequate rest. Caffeine often interrupts sleep, is dehydrating and provides an artificial sense of alertness that does not equate to the rest your body needs to study.
  • Always eat breakfast! Studies have shown that people that eat breakfast are in a better mood and have more energy throughout the day. Optimal breakfasts are full of fiber and protein, which provide sustained energy. Excellent choices are scrambled eggs with veggies, plain eggs with a fruit salad, oatmeal, or whole-grain toast with cheese or peanut butter. Even a slice of cold pizza with lean meat and veggies is an ideal day starter!
  • Keep your blood sugar levels balanced by eliminating sugary foods. This way, the flow of energy to your body is constant. If you eat foods that are high in sugar, the blood sugar level will spike, giving you a short term energy boost but leave you feeling fatigued later. Instead of sugar, opt for produce, proteins and whole grains. These foods provide a slow, steady release of fuel, normalizing blood sugar levels and keeping your energy level consistent.
  • Always choose whole grains when they are offered. This includes whole wheat bread, brown rice, barley and whole grain cereals like oatmeal. Grains are excellent sources of B vitamins, which help to counteract the chemicals and pollutants that pollute the body.
  • Studying and late nights drain energy from your system. To add it back, ensure you’re getting enough anti-oxidants. Eat 6-10 servings of fruits and vegetables daily. It’s easy to get this amount. A banana is two servings, a handful of raisins in another serving, a small salad is two servings and half a cup of cooked broccoli is another serving. You’re already at six if you eat all this!!!
  • When choosing produce, lean towards darker fruits and veggies, such as spinach, dark leafy greens, vibrant berries and sweet potatoes. These contain the most nutrients per calorie, and will lead to increased energy.
  • Stock your dorm room with healthy, low-fat, high-nutrient snacks like microwave popcorn, whole grain pretzels, dried fruit, canned and frozen vegetables and fresh hardy fruit like citrus, apples and pears.
  • Ask your loved ones to send you a pre-paid grocery card instead of a care package. It’s easier for them to mail, and makes it convenient for you to buy healthy foods, instead of loading up on homemade cookies and cakes. If you need a cookie and cake fix, befriend a dorm-mate whose loved ones keep sending fattening foods. Eat a reasonable portion and feel satisfied without blowing your diet!
  • If your friends and family insist on sending you unhealthy foods, set it in a common area to share. You’ll gain instant popularity while maintaining your health.
  • For those days when you have had too much alcohol the night before, treat your body to foods that replenish nutrients you’ve lost during drinking. Foods high in potassium help, and include orange juice, potatoes, bananas, avocados, tomatoes, broccoli, soybeans, brown rice, garlic and apricots. You will also want to include foods high in cysteine, the substance that breaks down hangover-causing toxins. Foods high in cysteine include eggs, pork, chicken, turkey, duck, luncheon meat, milk, cottage cheese, yogurt, red peppers, garlic, onions, broccoli, Brussels sprouts, oats, granola, and wheat germ.
  • College is a stressful time, so choose foods that fight anxiety, such as berries, guacamole, mixed nuts, oranges, asparagus, chai tea, and dark chocolate.
    If you are eating at a cafeteria or in a fraternity/sorority dining room, communicate with the foodservice director that you would like healthy foods available. Often, directors assume that college students want only burgers, pizzas and fries, and that’s what they provide in abundance. While students do crave these foods, others enjoy salads, fish, vegetarian entrees or ethnic dishes. By voicing your dietary needs, you will have a better chance of getting healthy food.

Recipes>> Continue reading

Eat, Learn, Live – Safe Food Environments for Children with Allergies


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Kathleen Silverman
Founder of ELL Foundation
(Eat, Learn, Live)

joins me to discuss education and pending legislation regarding establishing safe food environments for children at home, school, daycare, camp, etc.

ELL supports the rights of every child to eat safe foods, to learn in safe environments and to live safer with food allergies and anaphylaxis!

ELL Founder, Kathleen Silverman joins me on the The Recipe Box Show to discuss their exciting inititatives working with the FDA, establishing a network of certified consultants and registered dieticians across the nation. ELL disseminates mislabeling information to assist consumers in making safer purchase decisions when dealing with food allergies and other special dietary restrictions.

The Protect Allergic Children (PAC) Program of training services for food allergy safety to registered dieticians, schools, caregivers, daycare centers, camps, parents, etc. Kathleen is also the author of Party at the Safe House which includes allergy-free recipes and menus for themed events and parties.



Recipes for Breast Health with Chef Jill Houk

American Cancer Society Making Strides 5k

Image by drinkhoist via Flickr

Breast Health—Tips and Recipes


Next to smoking, your diet is the largest lifestyle factor in determining whether or not you contract cancer. The American Cancer Society estimates that 35% of all cancers are related to diet. For women, the correlation between diet and cancer is more prevalent, in that 50% or more of the cancer contracted by women is influenced by diet.
For cancer prevention, ACS recommends a diet high in plant-based foods, that is low in fat and high in fiber. Over and above the dietary recommendations for general cancer prevention, there are specific recommendations for prevention of breast cancer:

• Avoid or minimize consumption of alcohol. Consumption of alcohol is the #1 dietary risk in development of breast cancer.

• Avoid Omega-6 oils, such as soy oil, corn oil, sunflower, safflower oil. These oils break down into components that can lead to breast cancer. When cooking with oil, use monounsaturated oils and oils rich in Omega-3 fatty acids, such as extra virgin olive oil, nut and/or seed oil (walnut, flaxseed, grapeseed) or canola oil.

Eat seven or more servings of fruits and vegetables daily.

• Incorporate cruciferous vegetables (broccoli, cabbage, brussels sprouts, cauliflower) into your diet. These are particularly adept at preventing breast cancer.

Mushrooms have been show to halt or slow the growth of abnormal cells within womens’ breasts. Ensure you add mushrooms to salads, sandwiches or even pizza.

• When taking in salads, ensure you eat an abundance of dark leafy greens (collards, kale, spinach). These contain more of breast cancer-fighting phytonutrients.

• When choosing fruits, tend towards citrus, berries and cherries. These fruits contain the most nutrients per calorie, are high in fiber and low in sugar.

• Breast cancer is directly linked to obesity. By maintaining a healthy body weight, you are able to prevent many types of breast cancer.


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Dairy Free Recipes from Chef Jill Houk

Chef Jill co-founded Chef on Call Chicago, now Centered Chef Food Studios, with partner Chef Ryan Hutmacher.  Chef Jill functions in a business development and event-planning . In addition to her work at Centered Chef, Chef Jill is a media spokesperson, food stylist and consulting chef for Sara Lee Corporation. She has appeared nationally on Good Morning America (ABC), and locally on television stations throughout the country. Chef Jill serves as Adjunct Faculty at Kendall College. She is also a member of the School of Business Advisory Board, whose mission is to transform students into globally-conscious decision-makers poised for leadership positions within service industries.

Whether you do not eat dairy due to dietary restrictions or for philosophical reasons, there are plenty of ways to ensure that you get all the nutrition that’s readily found in dairy. In addition to calcium, dairy is rich in Vitamin D, which your body needs to unlock the power of calcium.
Here are some non-dairy foods that contain high amounts of calcium:
Sesame Seeds and Tahini
Spinach, Collard Greens, Swiss Chard and other deep green leafy vegetables
Blackstrap Molasses
Kelp and other sea vegetables
Brazil Nuts
Flax Seeds
Here are some non-dairy foods that contain high amounts of vitamin D:
Atlantic Herring, fresh
Catfish, fresh
Oyster, fresh
Salmon, canned
Halibut, fresh
Salmon, fresh
Sardines, canned
Mackerel, fresh
Shrimp, fresh
Tuna, canned
Cod, canned
Flounder and sol, fresh
Cod, fresh

Dairy-Free Mashed Potatoes

Makes 4 servings.
1 Tablespoon sea or Kosher salt
2 large Yukon gold potatoes, about 1 pound, peeled and cut into 1-inch cubes
4 ounces cauliflower florets
Bring a large pot and a small pot of water to a boil. When each is boiling, add 2 ½ teaspoons salt to the large pot and ½ teaspoon salt to the small pot.
Boil the potatoes, uncovered, in the large pot for 30 minutes until cooked through. Meanwhile, boil the cauliflower, uncovered, in the small pot for 15 minutes, until tender.
Drain the cauliflower while the potatoes continue to cook. Transfer cauliflower to a food processor or blender and puree until smooth.
Drain potatoes and put through a ricer or mash with a potato masher. Gently fold in pureed cauliflower and serve.

Feta and Raspberry Salad with Minted Pesto Vinaigrette

Makes 8 servings.
Minted Pesto Vinaigrette
1 Tbs honey
1 Tbs Dijon mustard
3 Tbs extra-virgin olive oil
3 Tbs water
1 Tbs red wine vinegar
½ cup basil, fresh, cut into ribbons
1/2 cup packed mint leaves, cut into ribbons
1/2 Tbs shallot, minced
2 each medium garlic cloves
Tossed Salad
1 lb baby spinach
1 cup mushrooms, paper-thin slices
2 Tbs red onion, fine julienne
2 ounces feta or goat cheese, crumbled, optional
2 Tbs raspberries
1 oz Brazil nuts, chopped
Minted Pesto Vinaigrette: Add the honey, Dijon, olive oil, water and red wine vinegar to the blender, followed by the basil, mint, shallots and garlic cloves. Puree until smooth and well-incorporated. Add a pinch of salt and white pepper to adjust seasoning.
Salad Assembly: Use tongs to toss the spinach with the vinaigrette in a large bowl. Make sure the vinaigrette is evenly distributed. Garnish with the mushrooms, red onion, cheese, raspberries, and Brazil nuts. Continue reading

Fresh from the Farmer’s Market with Guest Karen Schuppert

Karen Schuppert is a Certified Nutrition Educator, the Manager of St Helena Farmer’s Market and a self-proclaimed farmers’ market addict. She will join me on this new segment called “Fresh from the Farmer’s Market” to discuss the food trend of “local and sustainable” and a few of her recipes. You can visit Karen’s blog at www.Cook4Seasons.com or at her beloved www.StHelenaFarmersMkt.org. “I ‘eat for health’ (and certainly for pleasure!); cook for love, and share all for the greater good.” – Karen Schuppert


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Spring Quinoa Risotto

Serves 6-8

2 TB butter
4 TB olive oil, divided
3 cloves garlic, minced
1 cup chopped leek (can also use onion)
2 cups quinoa (about 13 oz), rinsed
½ cup white wine
3 ½ cups vegetable broth
1 lb asparagus, trimmed, cut into 1-inch pieces
1 cup organic edamame (frozen, defrosted) – or fresh fava beans
½ cup grated parmesan cheese
2 TB grated lemon zest
2 TB fresh parsley, chopped
1 cup shaved Manchego cheese


Heat butter and olive oil in heavy large saucepan (or Dutch oven) over medium-high heat. Add onion; sauté until translucent, about 5 minutes. Add quinoa and garlic; sauté 2 minutes. Add wine; cook until liquid is almost absorbed, about 2 minutes. Add 3 ½ cups broth; cook 10 minutes. Add asparagus and edamame; simmer until quinoa and veg are tender, stirring often and adding more broth by ¼ cupfulls as needed, about 7 minutes. Add parmesan cheese and stir until cheese is melted, about 2 minutes. Season to taste w/ salt & pepper. Garnish with lemon zest and parsley. Divide risotto among bowls, garnish with shaved Manchego and serve.


Creamy Carrot Curry Soup

 Makes about 4 cups

I was inspired by a few different recipes from “The Soup Bible,” but ultimately came up with this blend.  You’ll notice I don’t peel my carrots, as they contain so many nutrients. The miso adds a salty component that makes the flavors really pop.
 1 TB coconut oil
2 teaspoons curry powder
2 medium cloves garlic, smashed
1 1-inch piece of ginger, grated
1 medium onion, coarsely chopped
1 pound carrots, washed and sliced into 1/4-inch-thick rounds (fairly thin)
1 medium bay leaf
2 1/2 cups low-sodium vegetable broth (homemade is best)
1/2-1 cup organic coconut milk (not light)
1-2 TB miso paste
Toasted unsweetened coconut flakes, for garnish (optional)


Heat oil in a medium saucepan over medium heat. Add curry powder and garlic, and cook until fragrant, about 30 seconds.

Add ginger, onion, carrots, bay leaf, and broth, increase heat to medium high, and bring mixture to a boil. Reduce heat to medium low, and simmer until carrots are soft when pierced with a fork, about 20 minutes. Discard bay leaf.
Working in batches, process soup in a blender until smooth. (Be very careful when blending the hot soup, as steam could blow off the blender lid.)

Pour soup into a clean pot and return to the stove over medium heat. Stir in coconut milk and adjust seasoning as needed. Stir in the miso just before serving. Garnish with a few flakes of toasted coconut. Continue reading

Eating Soulfully & Healthfully with Diabetes, Constance Riggs-Brown, MSEd, RD, CDE, CDN

Constance Riggs-Brown is the National Spokesperson for the American Dietetic Association and is frequently interviewed by ESSENCE Magazine for health-related stories. She designed the personalized weight-loss meal plans for the health and fitness makeover participants in the ESSENCE Total Makeover Book, published January 2001. She was also the nutrition expert for Lighten Up: The HealthQuest 30-day Weight-Loss Program, published October 2001. Constance is a nationally recognized nutritionist, registered dietitian, and certified diabetes educator. She is principal of CBR Nutrition Enterprises, located in Massapequa, New York. Her book, Eating Soulfully and Healthfully with Diabetes includes Exchange List and Carbohydrate Counts for Traditional Foods from the American South and Caribbean. www.EatingSoulfully.com