Steak & B* Day

Happy Steak & Beer Day!

This Sunday, March 14th, marks the official male version of Valentine’s Day. Because apparently the one we celebrate on February 14th is strictly for the ladies. Hmm, who knew?

I was reminded of this upcoming holiday by Steven Breen, my former mailman and fellow contributing writer to SMDP. Steven writes under the heading: “Going Postal.” He is also the man responsible for getting me this writing gig. Thank you Steven, you will be missed. Steven is leaving to travel abroad with his wife. We wish them well.

Although Steven has no problem discussing, and laughing about the “male” Valentine’s Day, I simply can’t go into detail except to say, there is steak involved.

So to commemorate Steak and “blank” day and also for the upcoming St. Patty’s day, I thought I would discuss a little about the health benefits of steak and beer. Kevin, our editor, was so excited when I told him I would write about steak. I could sense his salivary glands kicking in as he enthusiastically replied, “You writing about steaks? WOW! I don't think I've ever seen that!” And indeed he was correct; except for that one time I wrote about grass-fed beef but then included a vegetarian burger recipe. I have got to lighten up!

For Kevin, Steven and all the manly men out there, here is a toast to your holiday. Eat steak, drink some beer and then, perhaps go for a little run on Monday. I just can’t stand the thought of that saturated fat circulating in your blood stream.

I was recently writing an article for Oxygen magazine which will appear in the July issue so please pick up a copy. The article is about the best cooking oils. While researching, I learned that extra virgin olive oil, because of its polyphenol (antioxidant) content, may help reduce the presence of heterocyclic amines (HAs) in cooked red meat. HAs are formed when we brown meat which tastes good but can be cancer causing. The researchers also found that when the olive oil was stored with a sprig of rosemary in it, the olive oil retained more of its disease fighting polyphenols over time. So add some rosemary to your olive oil and coat your meat before your cook it.

Marinades have been shown to exhibit the same effects while tenderizing the meat, plus you can add the herbs right to the marinade. Sage, oregano and thyme are also effective but rosemary showed the most benefits.

As for the beer, well, one study read, “Beer consumption increases human attractiveness to malaria carrying mosquitoes.” No kidding, they really did a study on this. And the impetus for the study was that “alcohol consumption and mosquitoes both represent major health problems.” I thought beer consumption increased the attractiveness of people to each other, aka “beer goggles,” and that the potential spread of STD’s is a major health problem? But what do I know? Except that the researchers found that beer consumption does actually increase your attractiveness to mosquitoes and therefore, beer consumption is a risk factor for malaria. How interesting.

As for the other health benefits of beer, there is a phenolic compound (antioxidant) known as xanthohumol that comes from the hops in beer and may offer some protective benefits. But, you knew there would be a “but,” research has “reliably demonstrated” that any “cardioprotective benefits from regular alcohol use are negated by heavy episodic drinking (HED).” However, and here’s the good news, “light to moderate amounts of polyphenol-rich alcoholic beverages, such as wine or beer, could have health benefits.”

One study from the Journal of Physiology and Biochemistry showed that moderate beer consumption had a positive effect on first-line immunity after 30 days of regular beer intake. The women in the study drank 330 ml or about 11 ounces while the men drank double that. Although both sexes saw improvement in biomarkers for immunity, the response was more enhanced in women. OK, OK, perhaps I will have a beer on St. Patty’s Day.

To really seal the deal on convincing you, and me, about the health benefits of beer, there are several animal studies that have shown that beer may prevent cancer and osteoporosis and may even improve Type 2 Diabetes, lower cholesterol and reduce the incidence of hardening of the arteries. All I want to know is who took those little underage mice to a bar and got them hammered? Animal research can be so unscrupulous!

So now I’ve done my part. The rest is up to you, to drink moderately and marinade your meat before you grill it. To grill safely, always use protection, like the protection you’ll find in my protective marinade recipe. Happy Steak and Beer Day!

Elizabeth is a Registered Dietitian and Certified Holistic Chef who despite growing up in a household of beer drinkers, only uses beer in cooking. To learn more, please visit her website: www.TheKitchenVixen.com

Protective Marinade
1 large onion, sliced to use in marinade and then grill with steak
2 cloves garlic, minced
1/2 cup extra virgin olive oil
1 cup of beer
Juice of one lemon or 2 Tablespoons apple cider vinegar
2 Tablespoons maple syrup
1 Tablespoon Worcestershire sauce
2 Tablespoons fresh rosemary
1/2 teaspoon sea salt
1/2 teaspoon black pepper or just liberally crank your pepper mill

8 ounces steak of your choice

Combine all ingredients in a shallow dish, big enough to hold the steak. Place the steak in the marinade. Make sure to spoon some on top to cover the steak completely. Cover the dish with plastic wrap. Refrigerate for at least one hour or up to one day. Cook however you please, but please limit exposure to high heat for extended periods of time.

The Pros and Cons of Coffee & Caffeine

Kicking the Coffee Habit

With the passing of Valentine’s Day and lovers everywhere having just indulged in Cacao of the Now’s “Sexual Chocolate,” I’m sure those whose desires were fed on Sunday, found themselves seeking some “mud” on Monday.

I didn’t celebrate, but instead had a lovely post V-Day coffee date at Urth Café. Although, in lieu of coffee, I had a chai latte, which I highly recommend for the wonderful flavors and beautiful latte art. How DO they do that?

I thought tea would be a better choice for a date so that my nervous chatter would not be enhanced by a caffeine buzz. Besides, I’ve practically OD’d on coffee drinks since moving into a building that has a coffee machine complete with 12 different sugar-laden, caffeinated options, all for free from 6A to 6P.

This made me think about the accumulation of empty calories that come from these “free” drinks. If they provide empty calories that, in essence, rob you of nutrients, then how free are they really?

Despite the extra calories from some coffee drinks, a plain old Cup O’ Joe may have a place in the diet. Caffeine, from coffee, can reduce respiratory muscle fatigue which may aid performance during exercise. Caffeine also acts as a bronchodilator meaning that it increases the size of the tubes that carry oxygen into the lungs thereby potentially allowing more oxygenated blood to get to the working muscles.

Although research is inconclusive, there are some theories that caffeine may aid weight loss by acting as an appetite suppressant or by increasing thermogenesis: the heat and energy produced during digestion. One study said this: “caffeine dose-dependently increased motor activity while decreasing grooming and time spent in the corner.” Oh, but they were talking about rats not people, I think. And that’s the problem with research. Animal models don’t translate to people. I mean, give me a cup of coffee and you can’t get me out of the bathroom, where I do my “grooming.” Another way caffeine may contribute to weight loss is by acting as a diuretic (makes you pee more).

Caffeine may also increase blood pressure. Although there are several physiological reasons for this increase in blood pressure, one may be related to decreasing blood potassium levels related to increased urination.

Drinking more water to replace fluid loss will only cause further reduction in potassium which becomes diluted in the blood stream. Although some studies showed delayed muscle fatigue from reduced potassium levels, it is not advised to intentionally reduce potassium even for performance sake. Also known as hypokalemia, low blood potassium can be fatal.

Potassium’s job in the body is to regulate water and acid-base balance. It aids the conduction of nerve impulses, generates muscle contraction and regulates heartbeat. Potassium is an essential component of protein synthesis and carbohydrate metabolism helping convert glucose to glycogen which can be stored in the liver and muscles for future energy. This makes potassium a key player in the growth and development of muscle tissue. And muscle increases metabolism.

So, in the end, caffeine may not be such a great weight loss aid if it causes us to lose potassium. Not to mention the weight you can gain by drinking those calorie rich coffee drinks. One 16 ounce (Grande) latte made with whole milk, contains 220 calories, 11g of fat and 17g of sugar. A nonfat cappuccino has only 80 calories and zero grams of fat, same goes for a misto or café au lait plus you get seven grams of protein and 35% of your Daily Value for calcium.

But the true key to balancing out potassium levels with caffeine consumption is to follow your morning mocha with some potassium rich fruits and vegetables throughout the day.

Best sources of potassium include: beet greens, white beans, raisins, potato with skin, grapefruit juice, dates, halibut, refried beans, spinach, sweet potato, papaya and all beans. Surprisingly, bananas are not high on the list.

Here’s some nutrient dense, potassium rich recipes to get you started.

Energy-on-the-Go
12 ounces dates (1 cup date paste or about 40 dates, seeds removed)
1/4 cup almond butter
2 cups whey protein powder
1/4 cup green powder (any supergreens)
2 Tablespoons cocoa powder (unprocessed)
2 Tablespoons ground flax seeds
1/4 teaspoon cinnamon
1/4 cup walnuts, ground (DO NOT add, set aside)

Add all ingredients, except walnuts, to food processor and process until smooth and well blended. With clean hands, gather some “dough” about the size of a super ball and roll between the palms of your hands. If dough becomes sticky, roll it in extra protein powder. Roll each ball in ground walnuts. Set on a cookie sheet lined with parchment or wax paper and freeze for 2-4 hours. Place in an airtight container and keep refrigerated. Carry in a small baggie for quick Energy-on-the-Go. Makes about 25-30 balls of energy. Per serving: 55 calories, 1.5g fat, 2g carbs, 1g fiber, 4g protein.

White Beans and Beet Greens
1 (15 ounce) can white beans
1 bunch beet greens or greens of your choice
1 small yellow onion
4 carrots, diced
2 stalks celery, diced
1 Tablespoon olive oil
4 cloves garlic, minced
1 Tablespoon fresh rosemary, chopped

In a large frying pan, sauté the onions, carrots and celery in olive oil. Add beans and bring to a simmer to blend flavors. Remove everything from the pan and set in a bowl. Add garlic and rosemary to pan and sauté. Add half the bean mixture to the garlic and rosemary. Add 1/2 cup water to the beans and throw in the greens. Cover with a lid to steam. Mash up the other half of the bean mixture. Add mashed beans to greens and simmer to heat through. Serve with steamed fish.

Elizabeth is a Registered Dietitian and Certified Holistic Chef who loves teaching new and interesting nutrition tidbits while sharing recipes. To learn more, please visit her website: http://www.thekitchenvixen.com/

Health Benefits of Cacao (chocolate)

Make more than yummy noises.
Eat this!

Oo, Oh, Oo, Oohh, Oh, God, Ooo, Oh, God, Oohh, Ah, Oo, Oh God, Oh yea right there! Uhh, uhh, uhh, Oh, Oh, Oh God! Oh. Yes! Yes! Yes! Yes! Yes! Yes! Uhh, uhhh, Oh, Yes, Yes, Yes, Oh Yes, Yes Yes, Yes, Yes, Yes, Uhh. Oh, oh, oh. Oh, God.

She takes another bite and an observer chimes in,

“I’ll have what she’s having.”

A scene from When Harry Met Sally, or the sounds of a very pleased woman? Perhaps both. Aside from sex, what gives a woman so much pleasure? For me it’s chocolate, but not just any chocolate. The only chocolate I consider orgasmic, is my newfound friend/food: Cacao of the Now, a chocolate “superfood” elixir enhanced with tonic (sexual enhancing) herbs, developed by Jing & Co. www.jingandco.com/

Cacao of the Now is found in the refrigerated section at Whole Foods stores throughout southern California. Instead of being made with cocoa butter, which makes chocolate bars hard at room temperature, Cacao of the Now’s fat base is coconut oil blended with creamy almond butter, both of which are liquid or semi-solid at room temperature. When taken right out of the fridge, Cacao of the Now can be popped out of its container and eaten just like any other hard candy bar. If left on the counter for 30 minutes, Cacao of the Now becomes a creamy, pudding-like consistency perfect for spooning through your loved ones lips, or your own. It also blends wonderfully into the milk of your choice for a creamy hot herbal chocolate infusion.

The only side effects, and I caution you, may be an increased sexual drive instead of an increased waistline. It really all depends on your frequency of intake. At 82 calories per serving and two servings per container, those calories can still add up.

Let’s look more closely at what makes Cacao of the Now so powerful. The primary ingredient, raw cacao powder is simply the “essence” of chocolate. The cacao bean is found inside a large pod that grows on a tree called Theobroma Cacao. Theobromine, a chemical component of chocolate, is also found in tea leaves and the kola plant as well as in your body as part of the metabolism of caffeine. Theobromine acts similar to caffeine in that it causes increased heart rate. It also acts as a vasodilator (widens blood vessels) and as a diuretic (makes you pee). These “side effects,” similar to those experienced during sex (except for the peeing part, well, hopefully), may be some of the reasons why women and some men, use chocolate as a substitute for sex.

So what does Jing & Co. do to make their cacao so WOW? They enhance the sexual benefits of cacao by adding cordyceps: a fungus grown in the high altitudes of Tibet, said to “affect sex organs” and promote quality of life and longevity. Of course it does. It’s like a cascade effect, better sex leads to improved quality of life which increases your reasons to live! To add more proof to the “cacao” pudding, there is eucommia bark, a tree bark extract used to help promote musculo-skeletal integrity and elasticity and considered by some to be a sexual tonic. And finally, there is he shou wu, as in “He should woo you.” But if he doesn’t, Cacao of the Now can!

Actually he shou wu means “black hair Mr. He” in Chinese, and refers to a man who took the herb and restored his black hair, youthful appearance and vitality. In Chinese medicine, he shou wu is used for premature aging, weakness and erectile dysfunction. So if he doesn’t woo you, you better get him some Cacao of the Now right now!

In case you do find yourself overindulging in Cacao of the Now. Let it’s effect hit you and burn 230 calories an hour during sexual intercourse or at least 130 calories during foreplay, 27 calories if you have an orgasm but 160 calories if you fake it. Hey, that faking part alone pretty much covers your consumption of one container of Cacao of the Now.

Now I know chocolate isn’t everything, well, to some people. Who are they? But with V-day upon us, it’s nice to know there is a chocolate product out there that benefits both the giver and the receiver. Take that any way you please.

If you can’t buy your girl something shiny then buy her something yummy instead. Showing your love doesn’t have to cost a fortune. And money doesn’t grow on trees but chocolate sure does, at least the cacao beans do.

For many women, especially on Valentine’s Day, a little Cacao of the Now just might be good enough. Buy her the Tiffany’s of chocolates meant for you both to enjoy (wink, wink, nudge, nudge). Give her some Cacao of the Now. With its touted list of herbal sexual stimulants, I’m sure you can find many, many ways to burn calories. There's badminton: 408 calories an hour for a man, 244 for a woman, brushing your teeth: 288 man, 136 woman, cooking: 240 man, 144 woman, chopping wood 552 man. The woman just sits back and waits for the embers to burn. These are just some of the activities you may have to do leading up to the sex you’ll be having after enjoying Jing’s Cacao of the Now. Try it. You’ll like it! It’s Orgasmic!

Not a Southern California resident, you can still get your Cacao of the Now fix by ordering directly from their website:

http://www.jingandco.com/cacaoofnow.html

See published article on pg. 9 of the Santa Monica Daily Press newspaper

Elizabeth is a Registered Dietitian and Certified Holistic Chef who occasionally stumbles upon a product worth mentioning. To have Elizabeth review your “healthy” product please contact her through her website: www.TheKitchenVixen.com

Lady Ga-Ga's Diet (The Singer's Diet)

Lose weight by singing for your sustenance!

Do, Re, Mi, Fa, So, La, Ti…. Tea, it’s one of the few foods/beverages recommended to actually help when you sing. Otherwise, vocal experts recommend avoiding dairy products, caffeine, salty foods, foods that cause gas or bloating, alcohol, stimulants, antihistamines and decongestants. Basically, anything that will dry you out, make you belch or cause phlegm. Yea, I know, these aren’t pleasant topics but they are important to a performer who wants to avoid any embarrassing incidents.

I love to sing! I think I’ve had one of the most joyful days in a long time. I sang almost all day on Wednesday. I sang for an audience of coworkers and patients during Karaoke, and then, when I got home, I sang for some neighbors, and before bed I sang in the shower. I was shocked to discover that I nearly forgot how happy I feel when I sing. It’s as if a light went on in a part of my heart that lay dormant for nearly 20 years.

I haven’t really sung since college when I used to serenade those in the cafeteria kitchen which scrubbing pots. For most people, pot washing would be a dismal job, but for me it was fun to wear those huge rubber gloves that insulated my hands from the scalding hot water while listening to the radio and singing to my heart’s content. Ah, those where the days. Sigh.

While at my present place of employment, and before breaking into song, some co-workers and I were discussing celebrity sightings. One woman said she was in line at the grocery store behind Stevie Wonder and his daughter who were singing softly to each other while waiting to checkout. I was thrilled by her story, perhaps even a bit “Overjoyed” which is one of my all time favorite songs to sing. I don’t think I could have kept from chiming in with Stevie’s duet. She showed greater restraint than I.

Singing was my first love. I have memories of pelting out “Memories” with Barbra Streisand in the comfort of my childhood room. This was also one of the songs I sang in Karaoke this week.

Nutrition is my more recent love so I decided to investigate the connection between singing and nutrition. By the end of this article, those of you who are “American Idol” eligible should be as fit as fiddles and ready to “Wow!” the judges.

To start your day, and vocals cords off on the right, um, cord, drink plenty of fluids. Room temperature beverages are best since anything too hot or too cold might stress your vocal cords. Herbal teas, not too hot, with a little honey and lemon, make a great vocal lubricant.

You need energy to perform. It takes 136 calories to stand and sing for one hour based on a 150 pound person. That’s the same amount of calories you consume from drinking 1.7 glasses of wine. Whether you're practicing for your big gig or belting out Karaoke favorites, you can burn between 10-20 calories per song. Of course, the more rhythmic the song, and the more you "perform," the more calories you burn. To keep your energy up, eat every three to four hours. Choose water rich vegetables, fruits, soups and salads with some lean protein which helps strengthen the immune system, as well as rebuild and repair any potential damage to those muscles that support the vocal cords.

Alcohol, caffeine and most over-the-counter medications are not a singer’s best friend since they often cause dry mouth. Limit these items the day of and even the day before a performance and on rehearsal days. Just like any athlete, you need to be in tip-top shape to hit those high notes.

And speaking of shape, despite the stereotypical image of opera singers, being overweight is not a criterion, and in fact may be detrimental to performance. Obesity is associated with many chronic diseases such as high blood pressure, diabetes and high cholesterol, coupled with the physical stress and strain of performing, and you could be cutting your singing career short. Keep your health in check by accumulating up to 60 minutes of cardiovascular exercise up to five times per week. The better your lung capacity, the more easily those notes will flow.

To keep your weight in a healthy range, avoid fried foods and high fat cuts of meat. Opt for fish, which is loaded with heart-healthy omega-3 fats, or lean chicken and turkey without the skin. If you’ve got a hankering for red meat, choose bison or buffalo which are naturally low in fat.

Limit foods that are known gastric irritants. Some common offenders include: caffeine, carbonated beverages, garlic, onions, beans, peppers and tomatoes. These items are great any other time except two to three hours before a performance. As with any athlete, I recommend practicing with different foods, and combinations of foods, and stick with what works best for you. A great pre-performance meal might be a plate of steamed vegetables and fish with a little lemon and olive oil, or a salad of similar composition.

If you’re trying to lose weight, try singing for your supper, or at least sing to your friends. You burn 14 more calories per hour while standing and singing than you would while standing and talking on the phone. That adds up to 1.5 pounds of weight lost per year. Add in those extra cardio sessions, and lighter pre-performance meals, and you could easily lose 15 pounds in a year. Next you’ll be singing my praises!

Not sure if you’re ready for the Grammy’s just yet, test your vocal abilities by singing the “Happy Birthday” song. Sing two choruses while washing your hands. That way, if someone asks what you’re doing, simply say, “I’m washing my hands and it takes TWO choruses of the Happy Birthday song to gauge if I’ve washed long enough.” You’ll seem wise for knowing this hand sanitation tip and not silly at all for singing “Happy Birthday” to yourself.

Elizabeth is a Registered Dietitian, Certified Holistic Chef and wannabe singer whose real dream is to sing The Star Spangled Banner at a sporting event.

Kitchen Fire Safety

When things “Heat Up” in the kitchen

As of January 16th, I am officially 41 but I almost did not make it. I owe a debt of gratitude to Keith, a firefighter from northern California who happened to be in the right place at the right time.

While attending a soirée hosted by a neighbor, my favorite Elie Tahari sweater began smoking. (I’ve been trying to get him to kick that nasty habit.) Although in retrospect I remember smelling something odd, it was only due to Keith’s keen sense of smell that I was not completely engulfed in flames. I am also grateful for the fact that my sweater was made of 100% merino wool with no synthetic fibers which are more flammable than natural fibers.

The fire, ironically, started in the kitchen which is where most home fires and home fire related injuries occur. Our host had placed some single votive candles at random areas on the kitchen counter. One candle happened to be right next to my sleeve but I didn’t notice it as I leaned against the counter while talking to the other guests. Keith had been asking me about my day and as I was answering, he suddenly darted across the room, grabbed my arm, pushed the votive out of my way and doused the flames. Aside from the large burn marks on my beautiful cream colored sweater, no other harm was done and on the plus side, it spawned a good story.

I have always wanted to explore and explain the rules of fire safety in the kitchen so perhaps this incident was the universe’s way of saying, “No time like the present.”

Having worked in various areas of healthcare as I dietitian, I can tell you that the area I feared most was the burn unit. Seeing the aftermath of a burn victim brings an intense twinge to my entire body as if I feel the victim’s pain. I can only imagine and it breaks my heart.

While working in an acute care hospital in Las Vegas, I dreaded the days when I had to fill in for the dietitian who specialized in burn victims. Although I might only be in the burn unit for one day, I was always afraid I would miscalculate their energy, fluid or protein needs and they would not get enough nutrition to heal properly. I knew that with these patients, time was truly of the essence. The body is an amazing machine that is always on the mend and optimal nutrition is the key to continued growth and repair.

I’ve always been more of a prevention guru than someone who puts out fires along the way. So instead of fearing that your needs may or may not be met should you suffer a severe burn, I’m going to do my part to educate and hopefully prevent any potential accidents.

First of all, do not wear loose fitting clothing while cooking, especially hanging sleeves like my sweater. This is great news for men who are trying to get their women to dress sexy in the kitchen. However, this is no place to bear midriffs or show a little leg. We need to protect our precious skin from potential burns such as splattering oil or boiling water. Anything hot, aside from your love for each other, has the potential to cause burns.

Never leave anything on the stove unattended, so if things really do start to heat up in the kitchen, please turn off all ovens and burners and remove items from the heat before getting hot and heavy yourself.

Do not leave towels or potholders or any flammable material on or near the stove. So if clothes come off, please make sure they hit the floor.

Plug ALL electronic devices directly into the socket and never into an extension cord.

If you ever do find yourself on fire, I hope it’s your relationship. Otherwise, remember to Stop, Drop and Roll to put out any literal fires.

Always keep an oven mitt and a lid nearby, especially if you cook with oil. If a small grease fire erupts, smother the flames by carefully sliding the lid over the pan. Turn off the burner but do not remove the pan. Leave the lid on and the pan in place until it is completely cool.

In case of an oven fire, turn off the heat and keep the door closed to prevent flames from burning your clothing. If you have a microwave fire, turn it off immediately and the keep the door closed. Do not open the door until the fire is completely out. Unplug the appliance if you can reach the outlet safely. As a preventative and basic sanitation measure, keep all appliances clean and in good working order.

For small grease or electrical fires, you can use baking soda or a fire extinguisher. Each type of fire requires a different class of extinguisher so the best advice is to keep one in your kitchen that is labeled Class A, B & C. But just for your information, Class A is for wood and paper fires, B is for grease fires and C is for electrical fires.

If at any time the fire gets out of control, evacuate your residency, close the door and call 9-1-1, and maybe you will be lucky enough to be rescued by one of those hot firemen we’ve seen in those calendars.

At the very least, please wear natural fiber clothing while in the kitchen or near an open flame, keep candles in protective containers and away from areas where guests congregate, and practice the rules of kitchen fire safety at all times. And most importantly, be grateful each day for your health and safety.


Elizabeth is a Registered Dietitian and Certified Holistic Chef who believes in safety first, and also lots of fun, as long as it’s done safely.

The Art of Happiness

Happy New Year!

I have a feeling that 2010 is going to be a great year. Dreams will come true, life purposes fulfilled and happiness abounds. But that should be true every year.

Happiness is never ending. It is always there for the taking.

According to Alexander Chalmers, a Scottish doctor who gave up medicine to become a journalist, “The three grand essentials of happiness are: something to do, someone to love and something to hope for.” I don’t know about his personal life but it seems as though Alexander Chalmers did what he loved and he probably hoped that doing what he loved would make him happy.

Often times when we wish someone a Happy New Year, we also say, “and have a prosperous new year.” Although prosperity is sometimes equated with financial wealth we can also prosper emotionally or physically or through the development of friendships. Mr. Chalmers quote is just one person’s opinion on happiness, but I believe he hit the nail on the head.

One study in the journal Health Economics Policy and Law showed that alleviating psychological distress through therapy is at least 32 times more cost effective than financial compensation. They concluded that improvements to mental health care might be a more efficient way to increase the health and happiness of our nations than pure income growth. Talking to a friend is great therapy and it’s free.

In a journal abbreviated as Pers Soc Psychol Bull. (bulletin), one study demonstrated that income was more strongly associated with happiness for individuals paid by the hour compared to their non-hourly counterparts. That’s not “Bull.” at all. Most people would agree that they feel more valuable when paid by the hour versus a salary. You know the saying, “time is money.” Deep down everyone wants to feel valued for their time and effort. A fun work environment also makes a huge difference in overall happiness and productivity.

In a Japanese journal simply called “Work,” researchers looked at lifestyle factors affecting overall happiness or depressive state of employees. They found three main factors affecting overall happiness. They are: sleeping at least 6 hours a night on average, exercising regularly and eating breakfast everyday. These habits increased with increasing age along with happiness. A feeling of unhappiness was associated with reduced sleep. The researcher concluded that aging was a preventative factor against a feeling of unhappiness. That’s good to know since I will be 41 next week. I may be getting older but I am also getting happier!

Another Japanese study showed an increased incidence of heart disease amongst men who had less enjoyment in life. For women, however, the perceived level of life enjoyment was not associated with risks of cardiovascular disease incidence or mortality. Whew, thank goodness, since we women can have our good days and our bad days.

And finally, there’s a study entitled, “It's good to be good: science says it's so.” People who help others usually have healthier, happier lives, which all comes back to Chalmers quote: “…something to do, someone to love and something to hope for.” Or else let it all go, go out and help as many people as possible and happiness will forever be yours, especially as you get older like me. Do we really need “science” or anyone, for that matter, to tell us what makes us happy? I don’t think so. Similar to good nutrition, happiness is intuitive. We know what’s right in our hearts. It also helps to surround yourself with happy people since happiness is contagious.

When all else fails, comfort food never does. Everytime I dine with a friend looking for comfort food, Mac and Cheese is what they seek. Now you can make a healthier version at home. Its way better than boxed stuff I grew up eating. Enjoy and have a VERY HAPPY New Year!

Happy Mac and Cheese
6 ounces elbow macaroni, quinoa, brown rice or whole wheat (about 1 1/2 cups dry)
2/3 cup Monterey jack or cheddar cheese (almond, rice or organic dairy)
1/2 cup cottage cheese (measure drained)
1/2 cup almond or organic milk
2 eggs
1/4 teaspoon tobacco
1 teaspoon Dijon mustard
1/4 cup seasoned dry bread crumbs or 1 slice toasted bread pulsed in food processor
1/4 teaspoon paprika
1 Tablespoon fresh grated parmesan

Preheat the oven to 375 degrees.
In a large pot of boiling water, cook the macaroni until done. Drain. Coat a small (8X8 inch) baking pan with a little oil. Add the macaroni and cheddar. Toss to combine. In a food processor or blender, puree the cottage cheese, milk, eggs, tobacco and 1/2 teaspoon of the mustard. Pour mixture over the macaroni and stir to combine. In a small bowl, mix the bread crumbs with the paprika, Parmesan and the remaining 1/2 teaspoon mustard. Sprinkle over the macaroni. Bake for 25 minutes.
Per serving: 320 calories, 7g fat, 22g protein, 40g carbs. An unlimited supply of happiness!

A Kosher Diet at Christmas?

A Shiksa’s Kosher Christmas

Although I was raised with a traditional Christmas, this year seemed to be my time to explore some other holiday heritages. I attended a holiday party hosted by a Jewish family who follow a kosher lifestyle. A neighbor invited me for a kosher meal on Christmas Eve. Then there was my visit to the kosher winery a few weeks ago. And I’ve been revisiting my "Sex in the City" DVD’s. I just happen to be on the season where Charlotte converts to Judaism for a man. So I can’t help but think that someone is trying to tell me something.

As a Dietitian, I do occasionally come across patients who practice a kosher eating style yet I have never fully explored what it means to be kosher. Like many, I have used the word “kosher” which literally means “fit,” “proper,” or “worthy,” in everyday speech, but many of us who use Yiddish vernacular probably don’t really understand its true meaning. So let me present my shtick on kosher eating. Please bear with me, I feel a little verklempt. Talk amongst yourselves.

Prior to doing any research, my understanding of “kosher” was: no pork, no shellfish and no dairy served with any other animal protein, for example, chicken parmesan or any meat sautéed in butter, not kosher. So to learn more, I decided to visit the Santa Monica Library where I found a helpful book entitled, “How to Keep Kosher” by Lise Stern.

Keeping kosher, or Kashrut, isn’t just about do’s and don’ts, it’s about pausing and thinking about what we eat and how we eat it and according to the author, it elevates the act of eating into a spiritual as well as physical activity. So far this sounds like my kind of mindfulness practice.

I also remember learning that people who follow a kosher lifestyle sometimes have to bury their dishes. I would fail at that. I have this hand painted mug I made that I treasure as if it were made of gold. In fact, I had it filled with hot chocolate and was heading out to enjoy my cocoa while watching the sun set. I was so proud when everyone in the elevator commented on how lovely it is.

According to Lise Stern, there are three core concepts for keeping a kosher diet. They are: no pork, shellfish or birds of prey. What is a bird of prey that one would eat? All that comes to mind is a pterodactyl which went out with the Stone Age. Milk and meat cannot be eaten together and there are separate dishes, cookware, and utensils for meat and milk. So my hot chocolate mug would be safe as long as I don’t also sip chicken consommé from it.

Meat consumed must be kosher, meaning that the animal was ritually slaughtered (shechita) and cleaned according to specifications. An animal that has been “shechted’” has been killed in the quickest and most painless way possible to prevent suffering. This may also make the meat tenderer than meat that is not kosher since the animal was not under the same stress as animals slaughtered in the typical fashion. Plus there is the inherent energy of an animal which was treated in a more humane manner as it also rested on the Sabbath. As for not mixing meat and milk, one Rabbi explains it this way, “in terms of life forces,” “Milk is that which nurtures and sustains life, meat represents a life that’s been taken.” Hmm, that makes sense.

Some people “keep kosher” at home but not necessarily when dining out. If they are unsure about the preparation methods used when eating away from home but want to stay as close to kosher as possible, they may choose fish or vegetarian entrées to be safe or they may choose to eat only at kosher restaurants. For some, being kosher can lead to a permanently vegetarian lifestyle out of respect for all living creatures. I like that!

Although I understand that keeping kosher is a choice based on Jewish religious practices, I feel that understanding these practices can benefit us all. One man wrote that Kashrut, “trains us to master our appetites; to accustom us to restrain our desires; and to avoid considering the pleasure of eating and drinking as the goal or man’s existence.” In a world wrought with obesity, these truly are words to live by.

Matzo ball soup is universally known as a Jewish meal that can easily be kept kosher. Your Jewish friends will swear their own Bubby was in the kitchen.

Elizabeth is a Registered Dietitian and Certified Holistic Chef who believes we can all learn healthful and mindful eating practices from each other.

Matzo Ball Soup
(Adapted from “How to keep kosher”)
1/4 cup canola or olive oil
4 eggs, lightly beaten
1 cup matzo meal
1/2 teaspoon sea salt
1/4 cup chicken or vegetable broth or stock

Plus at least 64 ounces of chicken or vegetable broth and four cups of fresh chopped vegetables for the final product.

Combine the oil and eggs. In a separate bowl, combine matzo meal and salt. Stir the egg mixture into the matzo-meal mixture. Add the chicken stock. Consistency should be thick like cookie dough. Add more matzo as needed to reach desired consistency. Cover and refrigerate for at least one hour. Bring 4 quarts water to a boil. Add 2 teaspoons salt. Use a teaspoon to scoop batter then roll quickly into a ball. Batter should be cold when it drops into the water. When all the batter has been formed into balls and added to the boiling water, reduce the heat and simmer for one hour. Test for doneness by removing a matzo ball and cutting in half. Should be pale yellow throughout. If the center is darker, they’re not done. Cook another 20 minutes. Remove from water and serve with chicken broth laced with fresh vegetables and herbs. Do not add cheese unless you opted for vegetable broth. You need me to tell you this after reading my article!? You learned bupkis!!