Over the past few days I have been attending the Academy of Nutrition and Dietetics annual convention, called FNCE (pronounced fen-cie) — Food and Nutrition Conference. Yes, it is always pretty awesome, filled with lots of new and exciting scientific discoveries (#science) that help guide me in providing education and insight into my passion for healthy living. One of the hot topics this year was inflammation. You might be thinking that sounds boring and is not something you need to worry about yet. However, understanding the importance of avoiding inflammation is crucial to maintaining a healthy lifestyle.

Prevention and management of chronic inflammation is important because it can impact the development of various chronic diseases like cardiovascular disease and type 2 diabetes. Do you know anyone currently fighting heart disease, type 2 diabetes, arthritis, allergies? Most likely, yes. And if you do not think you do, it is likely because it is just not the topic of conversation. The prevalence of diseases associated with chronic inflammation is anticipated to continue to increase persistently for the next 30 years in the United States. In 2014, nearly 60% of Americans had at least one chronic condition (1). Yiiiiiiikes.

For the good news, healthful food choices, regular exercise, managing your stress levels and avoiding smoking are all important and manageable ways to prevent chronic inflammation. Let Food Be Thy Medicine and Medicine Be Thy Food — Hippocrates. Consuming anti-inflammatory foods can help prevent the development of chronic diseases as well as lessen the severity of your condition if you suffer from a chronic illness. Furthermore, the foods we eat can help combat climate change and environmental destruction. Choosing to eat a variety of unprocessed whole plant foods such as grains, beans, fruits, vegetables, nuts, and seeds is a key strategy. A win-win — for your body and the environment!

There are specific foods that can either contribute to inflammation or reduce inflammation (anti-inflammatory). Which foods should we go for:

• Apples
• Berries — blueberries, blackberries, raspberries, strawberries
• Grapes
• Broccoli
• Brussel Sprouts
• Avocado
• Orange and yellow bell peppers
• Tomatoes
• Leafy greens and cruciferous vegetables
• Fish
• Poultry
• Nuts
• Olives/Olive Oil
• Coffee and tea
• Other fruits and vegetables
• Dairy Foods (e.g., whole and low-fat milk, cheese, yogurt)
•Legumes
Foods that contribute to inflammation include foods high in saturated fat, trans fat and refined sugars, such as:
• Processed and packaged foods
• Processed meats
• Baked goods
• Fast foods, fried foods
•Anything with partially hydrogenated oils

The winning formula includes indulging in fruits and vegetables as much as possible. Five-A-Day is a minimal amount, so add wherever it works best for you. Fruit can be an easy grab to add an extra serving with your breakfast or snacks, but here a few super fast ways to add more veggies:

• Riced cauliflower or broccoli — There are a bunch of brands out there, but Nature’s Earthly Choice™ riced cauliflower and broccoli is straight-forward. To prepare, tear a slit in the shelf-stable pouch and microwave for 90 seconds. 90 seconds — done.
• Always have extra cooked veggies on hand to add on top of a protein, or to replace half of your usual carb serving with your cooked veggies. Onion marmalade is a simple yet tasty condiment to prep and keep on hand. Just sliced up about 3 large red onions. Spray a sauté pan with nonstick cooking spray and place over low-medium heat. Add sliced onions and cook until tender and translucent — about 10 minutes. Add 1 cup red wine vinegar and continue cooking until mostly evaporated. Remove from heat and season with a touch of salt, pepper, basil — whatever sounds good. Cool and place in refrigerator. Ready when you are.
• Go hot and cold. Prepare a hot veggie, as well as a salad or veggie sticks with dinner. Instead of looking for more carbs, keep adding your double veggie options to your plate instead. Fresh cut up carrots, celery, jicama, radishes, etc, can add that extra cleansing, crunch and fill you are looking for towards the end of meal.

Adding more anti-inflammatory foods to your repertoire does not have to be complicated. Likely you are enjoying many already, but here a few delicious suggestions🍓🍆:
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​PASTA E FAGIOLI
As the temperatures drop and we are desperately trying to continue to dine outside, it is time for soup. This popular soup is a meal in a bowl, with heart-healthy legumes and veggies. Skip any additional salt, as the turkey bacon should add enough. And yes, turkey bacon is a processed food, but it can still fit into a healthy diet.

INGREDIENTS
2 15-ounce cans cannelli beans, low sodium, drained, rinsed
1 onion, chopped
2 cloves garlic, chopped
2 Tablespoons fresh rosemary, chopped
2 stalks celery, finely chopped
2 large carrots, peeled and grated
4 leaves fresh sage
3 strips turkey bacon, diced
4 cups chicken broth, low sodium
1 cup small pasta (go traditional with ditalini, or try orecchiete or orzo)
Optional: Add a couple handfuls of fresh greens ~ kale, bok choy, escarole Garnish options: freshly ground pepper, red pepper flakes, freshly grated Parmesan cheese, parsley, tarragon
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PREPARATION
Place large soup pot over medium heat. Add turkey bacon and cook until crisp, about 3–4 minutes. Add all of the vegetables and herbs. Cook until softened, stirring frequently. Add beans and broth. Bring to a boil and add pasta (plus greens, if adding!). Reduce heat to medium and continue cooking another 8–10 minutes, stirring occasionally. Note: This will be a thicker soup, so add more broth if desired. Pour into 6 serving bowls and top with desired garnishes — suggest at least a few for tasty, zingy flavor — and serve. 😋

TUSCAN STYLE PUTTANESCA SAUCE
If you love eggplant as much as me, this is treat. If you do not think you love eggplant, give it a try. The bulk the eggplant adds to the sauce, makes it a meal in and of itself. This is great sauce to throw on top of any protein or whole grain of your choosing, though salmon is highly recommended :).

INGREDIENTS
1 pound fresh mushrooms, sliced thin
1 large eggplant, diced
1 cup pitted black olives
2 cups plum tomatoes (about 6 tomatoes), drained and chopped
1 cup yellow grape tomatoes, halved
2 cloves garlic, peeled and chopped
2 Tablespoons fresh basil, chopped
1 cup white wine
salt and pepper to taste
nonstick cooking spray
Options to serve over: grilled tofu, fish, shrimp, chicken, whole wheat pasta, whole wheat couscous

PREPARATION
Spray a large sauté pan with nonstick cooking spray and place over medium heat. Add eggplant and cooked for about 5–6 minutes. Drain and set aside. Place pan back over medium heat and add garlic. Cook until soft, about 4 minutes. Add cooked eggplant and mushrooms and continue to cook another 5 minutes. Add tomatoes, wine and olives. Turn heat up and bring to a boil. Once boiling, stir, turn heat to low and cover pan. Simmer about 25–30 minutes, stirring often to make sure sauce is not sticking to the pan. Remove from heat and stir in basil, salt and pepper to taste. Pour over your protein or grain and serve. Garnish with extra basil if desired. Makes 8 servings (about 1/2 cup per serving).
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SWEET AND TART STRAWBERRIES
I learned how to make these years ago when I had the honor to work with one of my mom’s dear friends, who was a professional chef. This simple dessert is always a hit, with an unexpected ingredient combination.

INGREDIENTS
1 quart fresh strawberries, washed, stems removed, sliced in half
1/2 cup brown sugar
1/4 cup balsamic vinegar
Options to serve with: low fat frozen yogurt, angel food cake, pound cake (that’s right😊-moderation…)

PREPARATION
In a medium serving bowl, whisk brown sugar and balsamic vinegar. Add strawberries and toss until coated. Marinate in the refrigerator for about 1–2 hours, stirring every half hour. Serve over your treat of choice. Makes 4–6 servings.
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References: (1)https://www.ncbi.nlm.nih.gov/books/NBK493173; (2)Global Footprint Network Ecological Footprint Calculator: (3)https://www.footprintcalculator.org; (4)Vegetarian Nutrition Dietetic Practice Group

With the cooler temps of fall approaching, the desire for comfort food begins. The phrase “comfort food” has been around at least as early as 1966. In all of its historical deliciousness, comfort food is nourishing to the body and soul, but it can also can play a role in emotional eating. Our physical, intellectual, emotional and spiritual health are intertwined. Fueling your soul on all levels can lead to happiness and satisfaction. Comfort food can be an influential part of this formula, along with balance, variety and moderation in all things.

When it comes to creating comfort and satisfaction around food, choose plant-based meals; that means, loads of fruits, veggies, whole grains and lean protein. And don’t forget to add that glass of wine 🍷. Low fat foods have their place, but sometimes going with less is more works just as well. Find your happy balance. There is no such thing as a “diet” or diet foods. There is just food. Delicious, wholesome food. Choose healthy daily living behaviors. Ignore the images of perfection around you. No body is perfect.

So bring on the comfort of fall with nourishing foods and a comfortable spirit, but find the balance that makes you smile. Life is about choices. Choose your path. Create your happiness from the food you eat, the air you breathe, the movements you take, the people you surround yourself with. There are a lot of choices out there. Choose you.🥰
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breakfast: CARROT MUFFINS
These tasty muffins are filled with carrots, banana and whole grains, to power up those school mornings or snack times. They are high in fiber, helping to keep you (and/or your student(s)) full for longer. Adding some natural jam or light spread on top makes these a favorite in my house.

INGREDIENTS
1 1/2 cups finely grated carrots (about 3–4 large carrots)
1 1/2 cups whole wheat flour
1/2 cup steel cut oats
1 teaspoon ground allspice
2 teaspoons ground cinnamon
1 teaspoon baking powder
1 teaspoon baking soda
2/3 cup nonfat yogurt, plain
1 mashed banana
1/4 cup fresh orange juice
1/4 cup honey
2 Tablespoons vegetable oil
1 teaspoon fresh lemon juice
Nonstick cooking spray

PREPARATION
Preheat oven to 350 degrees. Use nonstick muffin pan or paper liners and spray with nonstick cooking spray.

Combine the flour, oats, allspice, cinnamon, baking powder and baking soda in a large mixing bowl and stir to blend. Make a well in the center. In a separate small bowl, combine the carrots, yogurt, banana, orange juice, honey, oil and lemon juice. Pour into the well in the dry ingredients. Blend gently and thoroughly, until all of the ingredients completely combined. Spoon batter into prepared muffin cups, filling them about 3/4 to the top.

Place muffin tray in oven and bake for about 22–25 minutes, or until muffins begin to pull away from the sides. Cool in pan. Serve warm with a tasty topping. Makes 12 muffins.
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lunch: MINI CARAMELIZED ONION QUICHE
Nothing quite says comfort like a quiche among friends👩‍❤️‍👩, especially when served with wine. Quiche can be anything you want it to be — sweet, savory, mini, pie-size, vegetarian, meaty, spicy. Whatever your flavor, just go light on the crust. A quiche crust could be made with phyllo dough, just a touch of crust on top, or without a crust at all.

INGREDIENTS
2 Tablespoons extra virgin olive oil
2 1/2 cups thinly sliced sweet onions
3/4 cup evaporated nonfat milk
3/4 cup nonfat milk
3 whole eggs (or egg substitute equivalents)
1/2 teaspoon salt
1/4 teaspoon freshly ground pepper
1 cup grated provolone cheese
6 phyllo dough sheets, thawed
Nonstick cooking spray

PREPARATION
Preheat the oven to 350 F. Place a sheet of phyllo dough on parchment paper. Lightly spray with oil, then place another sheet on top. Repeat layering until you have 6 sheets stacked up. Using a sharp knife, cut the stack into 12 equal pieces. Press each piece into the cups of a muffin tin. Bake for about 13–15 minutes (for regular muffin tin size, 8–10 minutes for mini), or until golden brown. Keep an eye on the oven to make sure they don’t burn. *If this part sounds like a drag, buy those pre-made ones!

While the cups are baking, heat oil in a nonstick skillet over medium heat. Add the onions and cook, stirring frequently until very soft and caramelized, about 12–15 minutes. Remove the onions from the pan with a slotted spoon and put aside.

Whisk together the evaporated milk, milk, eggs, salt and pepper in a medium bowl. Stir in the onions and cheese. Pour into prepared shells. Bake 18–20 minutes, or until egg is set. Remove and let sit for 10–15 minutes. Serve warm. Makes 24 mini quiches; approximately 4 lunchtime servings. *Crustless option: Skip the phyllo dough and pour mixture into a 9-inch pie pan coated nonstick cooking spray. Bake 40–45 minutes, or until set.
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dinner: GREEN CHILE CHICKEN ENCHILADAS
Tex Mex style enchiladas are a smoky, cheesy way to use up your leftover chicken (feel fee to substitute tofu, shrimp, beans, etc). Their combination of protein, veggies and whole grains are quite the comforting, satisfying combination.

INGREDIENTS
2 1/2 cups shredded chicken
1/4 cup onions, diced
1/4 cup green chiles, diced
1 cup cheddar jack cheese, shredded, separated
1 teaspoon fresh lime juice
8 corn tortillas (or whole wheat)
Nonstick cooking spray
1 1/2 cups enchilada sauce (homemade or store-bought)
Topping options: fresh cilantro, fresh chives, avocado, jalapeño peppers

PREPARATION
Preheat the oven to 350 F. Coat a 2-quart size baking dish with cook spray. Spread a thin layer of sauce on the bottom of dish. Combine the shredded chicken, onion, green chiles and half of the cheese in a bowl and set aside.

Place tortillas on a microwave-safe plate. Cover with a damp paper towel and heat in microwave for about 40 seconds. Fill tortilla with about 1/4 cup of filling. Then roll it up and place seam side down in the baking dish. Repeat with all of the tortillas and filling. Pour the sauce over the tortillas, using a spoon to spread it evenly. Top with remaining cheese. Bake for 20 minutes or until bubbly. Makes 4–5 servings.
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#EddieVanHalen RIP

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