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The Healthy Family Meals Newsletter, Issue #123 The Denim Diet
June 16, 2009

Welcome! Learn How to Combine Healthy Recipes with Family Adventure!

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Kindy's Musings....

As your family dietitian, I will be scoping out the most relevant research and news that you can use to help your family make healthy nutrition and wellness choices.


Today's Diet & Nutrition newsletter talks about a new book out authored by a single mom, Kami Gray. Read more below...

What does a single mom who works as a costume and set designer know about eating a healthful diet? Quite a lot if that single mom is Kami Gray, author of The Denim Diet: 16 Simple Habits to Get You Into Your Dream Pair of Jeans.

Grayís diet advice is well researched, balanced, and largely common-sense based. Her advice consists of a list of 16 healthful habits, from shunning fast food and sugary, whipped, creamy coffee concoctions to eating organic food, "good" carbs, and lots of fruits and vegetables. Her tips are sprinkled and bookmarked with trimming tips, habit-building coaching, and even recipes. Here, she shares some of her techniques for staying lean:

We donít often think of losing weight and becoming healthier as a way to live greener and become a better steward of the planet, but becoming lean and going green go hand-in-hand. Here are some easy ways to slim down, become healthier, and take better care of our beautiful planet.

1. Shop the perimeter of your grocery store where all the fresh, healthy food is located, such as fruits, vegetables, seafood, and meats. The packaged, processed, and frozen foods that often contain trans fats, high fructose corn syrup, and other unhealthy additives are typically found in the center of the store. This could also be a money-saving strategy, since fresh foods typically cost less than processed foods. Itís better for the environment because all that excessive packaging ends up in landfills. Donít forget to bring reusable bags to the grocery store to cut down on the resources required to manufacture new paper and plastic bags, as well the energy required to make them.

2. Hit the bulk aisle for healthy foods such as whole grains, nuts, and cereal to cut down on excessive packaging and save money. While refined, simple, and starchy carbohydrates, such as white bread, white rice, white pasta, and highly processed foods, can contribute to weight gain and can prevent weight loss, whole grains such as oats, whole wheat pasta, brown rice, and quinoa can have the opposite effect. Not only are they the key to weight loss and weight maintenance, they can also reduce your risk of heart disease and diabetes. You also require less energy from the planet when you eat food that is minimally processed. When you choose whole grains, the planetís energy and resources arenít expended taking apart the grain and processing, refining, and bleaching it. Those whole grains youíre eating areeventually processed or broken down, though. So not only are you saving resources and the energy required to process whole grains into white foods; your body is using its energy to break down those whole grains instead.

3. Walk, bike, or take mass transit to run errands, visit your neighbor, attend worship services, or take the kids to school. Itís pretty clear how biking and walking can help you slim down, but mass transit calls for more exercise too since you have to travel to pick up and drop off points. These methods may require a little more time and planning ahead, but losing excess weight and becoming healthier while reducing carbon dioxide emissions, the leading cause of global warming, is definitely worth it!

4. Patronize farmersí markets and put yourself smack in the middle of the freshest, local, seasonal bounty of fruits and vegetables that your community has to offer. This also helps to support the local economy, requires less fuel to transport food to you, and less carbon dioxide emissions from vehicles transporting food great distances. Much of the produce you buy at your local grocery store comes from agribusiness giants that ship food thousands of miles for your convenience. Food that comes from a nearby farm is going to taste a lot fresher and tastier, and spending money at farmersí markets tells the farmers to continue to put their land to good use and keep growing healthy food for the local population.

5. Buy organic food instead of food manufactured and grown using conventional practices because itís guaranteed by the USDA to not contain pesticides, herbicides, fungicides, genetically modified organisms, or sewage sludge. Certified organic food is also produced on ecologically friendly farms that are required to use sustainable practices that ensure the use of renewable resources and the conservation of soil and water, which keeps your drinking water cleaner. One tiny word of caution: Just because a food is certified organic doesnít mean itís healthy or that it will help you lose weight. There are hundreds of organic foods such as packaged foods, ice cream, and breads and pastas that are not whole grain. Organic food can be more expensive, so here are some cost-cutting strategies: Search the web for coupons, shop at discount stores or buy in bulk, look for store-brand organics, join a food co-op, and buy produce in season.

Read the latest food trends and happenings with the links below:





Mexican Made Healthy: Salsa Verde Cruda (Raw Tomatillo Salsa)

Note: This salsa should be eaten on the same day it is made.


Yield: 2 cups

2 jalapeŮo chiles, stems removed, sliced in half, seeds and veins intact

10 tomatillos, husks removed, rinsed, and quartered

1 garlic clove, peeled

1/4 white onion, small

1/2 bunch cilantro, leaves and stems

Salt to taste

Place all ingredients, except the cilantro, in a blender. Process until almost smooth.

Season with salt and add the cilantro. Process briefly until smooth, taking care not to burn the cilantro.

Source: Today's Diet & Nutrition;

What will your family do for healthier MEALTIMES?

Celebrating Healthy Families 2009

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Thanks for reading and have a great week!

Kindy --Your Family Dietitian

Copyright (c) 2009,

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