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This year, Valentine’s Day falls on a Sunday, allowing us to spend some true quality time with our loved ones.  Today’s blog ideas are to help get your creative juices flowing to say “I love you” in a healthful way.  Of course it’s okay to indulge- remember everything in moderation- but here are some ideas to prevent overindulging. 

–Whether you’re dining out or staying in, make smart choices.  For example, choose to have wine OR an appetizer, larger portions OR dessert, but not all four.  And of course, be a good listener. The more you listen, the slower you’ll eat, the less you’ll eat, and the more aware you will be of how full you’re getting. Lending an ear shows you care- and might even save a few calories!

–Start your day off right with some exercise. Love your body first and you’ll find loving someone else just that much better. 

–Vote to be on portion patrol, or opt for a sweet indulgence that’s pre-portioned for you.  Here are a few I like:

   –Fiber One 90 Calorie Chewy Bars (90 Calories)

   –Yoplait Chocolate/Raspberry Delight Parfait (100 Calories) — 15% calcium & 15% vitamin D

   –Betty Crocker Warm Delights Mini Molten Chocolate Cake (150 Calories)

   –Lindt Lindor truffle (70 Calories each)

   –Archer Farms Cheesecake Bite (75 Calories each)

–Take a walk with your loved one. A walk hand-in-hand can be just what you need to feel connected. As an added bonus, enjoy the endorphins you release after exercise!

–Eat family dinner- whip up that recipe you’ve been meaning to try and cherish the time with everyone gathered around the table.

–You can’t go wrong with breakfast in bed- save money and calories by cooking up your own start to the day.

–Get creative with heart-shaped cookie cutters- and it doesn’t have to be a baked good!  Ever seen an “egg in a frame”?  Use a heart-shaped cookie cutter to create the “frame” in a piece of bread.  Place the bread in a small amount of butter or non-stick spray and crack an egg into the heart.  Now that’s a special breakfast.  Feeling more like pancakes?  Spell “I love you” with a whole grain pancake recipe.  Add some fresh fruit or even homemade, fresh-squeezed juice to the menu. 

–As always, don’t be so hard on yourself.  If you have a “bad day” from overindulgence, be happy for the time you got to spend with people you love.  Tomorrow is a new day when you can re-focus on you and your diet and exercise goals. 

Happy Valentine’s Day!

LOS ANGELES — Ellen DeGeneres is putting the California Supreme Court ruling in favour of gay marriage into action and she and actress-girlfriend Portia de Rossi plan to wed, DeGeneres said during a taping of her talk show.
DeGeneres was taping the episode of “The Ellen DeGeneres Show” on Thursday, the day the state’s high court struck down California laws against gay marriage, and it was to air Friday, a person close to the production said, asking to remain anonymous.
Citing the court’s ruling, DeGeneres said she and de Rossi (“Ally McBeal,” “Nip/Tuck”) would be getting married.
De Rossi, 35, who was in the studio, and DeGeneres, 50, were applauded by audience members, the person close to the production said.
Calls and e-mails late Thursday to DeGeneres’ publicist were not immediately returned.
The court ruling means same-sex couples could tie the knot in as little as a month. However, religious and social conservatives are seeking to put a constitutional amendment on the ballot in November that would undo the Supreme Court ruling and ban gay marriage.
DeGeneres has boldly used TV before to make a stand for gay rights.
In 1997, she brought her character on the ABC sitcom “Ellen” out of the closet, making the show the first on prime-time network TV to have an openly gay lead. The move drew cheers from gay civil rights organizations but was condemned by some religious groups.
A month before, DeGeneres had proclaimed from the cover of Time magazine that she was a lesbian.
DeGeneres and the glamorous de Rossi have been a familiar couple at Hollywood events, including the Academy Awards. Previously, DeGeneres had a high-profile relationship with actress Anne Heche.
In a 2005 interview with Allure magazine, the comedian said she hoped she and de Rossi are “together the rest of our lives.”
“I never would have thought my life would have turned out this way,” DeGeneres told the magazine. “To have money. Or to have a gorgeous girlfriend. I just feel so lucky with everything in my life right now.”

The British Medical Journal recently published interesting results regarding use of a mandometer with overweight kids.  A mandometer is a device used to gauge one’s rate of eating.  Kids ages 9-17 that used the device were compared to children who didn’t.  After 6 months, the mandometer-users had lower fat mass and an overall lower body mass index (BMI), and ate smaller portions and at a slower rate than their non-mandometer using counterparts.  Better yet, six months later the effects were still in place- the children continued to eat smaller portions at a slower eating pace.  In other words, having spent time with the mandometer for six months really influenced a behavior change in users.

So what does this mean?  It’s just nice when something we believe based on anecdotal evidence is proven through research—especially with results this significant.  As a reminder, it takes our bodies anywhere from 15-20 minutes to recognize we’re eating.  The brain and stomach don’t connect the second we put food in our mouths.  When you eat fast you may ingest an entire meal before your body recognizes you’ve eaten.  Then you reach for seconds, thinking you’re still hungry, and you don’t feel the discomforts of overeating until it’s too late.  Eating too fast can also result in reflux, gassiness, and bloating.  Past research has suggested eating too fast may nearly double a person’s risk for being overweight.

Since few of us have access to mandometers, I like to use a Hunger Scale with kids.  A series of five faces are shown representing someone who is extremely full, full, satisfied but not full, hungry, and starving.  The idea is to help a child match what they’re physically feeling to one of the pictures to help guide appropriate eating times.  It’s one way to help them learn not to eat when they’re bored, sad, angry, etc.  There are versions of adult hunger scales available as well.

There is another theory worth mentioning called unit bias.  This theory explains that we’ll eat one of something, no matter how big it is.  For example, if someone puts a slice of pizza, a cookie, or a bagel in front of us, we’ll likely eat the whole thing, whether large or small.  Our eyes recognize this “unit” as a portion of food and our mouths and stomachs take care of the rest.  Again, we find the entire unit eaten before our stomach tells us we’ve had enough.  This is just one more reason to cut large portions in half, and more importantly eat more slowly.  It’s more enjoyable when you take your time.

So what else can you do to slow down eating and monitor portions? 
• Start with soup or salad, or even a piece of fruit.  The idea is to start filling your stomach with lower calorie, but high volume foods (think fiber) to prevent you from overindulging on the main course.
• Remember, certain nutrients matter.  Protein is the most satiating nutrient (it helps us feel full), fiber helps us fill up on few calories, and something to drink (water, low fat milk are good choices) helps us fill up faster too.
• Talk over a meal- but not with your mouth full, of course.  Take time to exchange stories from the day or catch up with a friend.  You’ll eat much more slowly.  If you’re dining alone, practice some deep breathing between bites.  You’d be surprised how many people skip breaths while eating.  You could even pick up a book- set goals to read a page before taking your next bite.  Try something that will work for you because you’ll love the way you feel when slow down.

WASHINGTON — It’s true, “Desperate Housewives” will flash-forward five years.
Marcia Cross, who plays domestic goddess Bree on the ABC comedy-drama, said that a flash-forward narrative device will offer viewers a glimpse into the future lives of the Wisteria Lane gang.
Spoiler alert: Read no further if you don’t want to know what happens to some of the central characters.
Cross said her character makes “a big leap.”
“She’s gone out into the world and she’s become a bit of a success,” the 46-year-old actress said.
When asked if that success has anything to do with the catering business Bree started with her neighbour Katherine (Dana Delany), Cross replied, “It does have to do with the business. Bree definitely has made a name for herself.”
And Bree — the embodiment of preppy style — will change her look.
“Let’s put it this way, the (hair) flip has died and I’m so happy about that,” Cross said.
She also revealed that Eva Longoria Parker’s character, Gabrielle, “has had some children.”
When asked what becomes of the troublesome Kayla (Rachel Fox), who is Tom’s (Doug Savant) daughter, Cross said, “She hightails it out of town or is hightailed out of town.”
The season finale of “Desperate Housewives” airs Sunday.

An article by the American Dietetic Association reports that there is substantial science supporting kids drinking flavored milk.  Simply put, it’s better for them to drink chocolate milk than drink no milk at all.  Researchers have not found flavored milk drinkers to have higher rates of obesity than non-milk drinkers or even higher energy intakes.  This reminded me to do a little refresher on helping your children achieve and maintain a healthy weight. 

• First and foremost, be a good role model.  Don’t expect your child to do anything you can’t (or won’t) do yourself.  Set a good example with eating healthy and exercising regularly.  Make sure they see you eating foods you want them to eat and being physically active.  Trust me, they’re watching.  

• Keep an eye on beverages. They should be drinking mostly water, 16-24 ounces of milk (depending on age), and a maybe a little juice (as in 4-6 ounces).  Have you ever seen a 4 ounce glass?  They’re harder to come by these days because they’re so small compared to what we normally drink from.  I encourage parents to dilute juices with water to help them stretch a little further.  Have a kid that doesn’t like water?  Make it more interesting by adding lemons, limes, or even cucumbers- a little flavor diffusion goes a long way. Minimize sports drinks, soda, and fruit-flavored drinks sweetened with sugar or corn syrup.

• Encourage them to PLAY.  Behavior change is important with kids.  If they establish healthy habits early on, the gain is immeasurable.  With that said, healthy nutrition habits will mean little without the added benefits of exercise.  The physical activity they get at school likely isn’t enough.  The Physical Activity Guidelines for Americans recommend children get 60 minutes or more daily…and should include different types of exercise.  Aerobic activity should comprise the majority of their efforts.  A few days per week should also include age-appropriate muscle-strengthening activities like sit-ups and push-ups (note: this does not mean a formal strength training regimen) and bone-strengthening activities such as jumping rope or running during a game of tag.  As with adults, varying activities help target different muscle groups and promote more health benefits than repeating the same activities over and over again. 

• Limit Screen Time. Time spent on TV, video games, movies, and computers should all be limited.  The goal is less than 2 hours per day (not including homework time, or possibly activity evoking video games.)  The more time children are sedentary, even if they meet physical activity requirements, the more likely they are to be overweight.

• Breakfast. You have research, teachers, doctors, and of course dietitians to back you up on this one.  Whether you encourage them with the benefit of more energy, doing better in school, or “because I told you so” it doesn’t matter as long as you successfully lay the foundation for the most important meal of the day.  Think outside the box if they don’t like traditional breakfast foods.  Who ever said last night’s leftovers couldn’t be breakfast anyway?

• Portions. Supersizing is not for the little ones.  As a general rule, kid’s portions are 2/3 of adult serving sizes.  For more help with this use the My Pyramid Plan at mypyramid.gov where you input age, sex, and activity level to generate recommended daily servings of all the food groups.

• Fruit and Vegetable Intake. When it comes to fruits and vegetables, more is better.  More variety, more servings, even second helpings.  I always sign off on 3 bananas a day, for example, if it keeps a kid from snacking on something less healthy.  Sure bananas have calories, and three bananas can add up, but the risk outweighs the benefit in my opinion. 

• Junk Food.  You will create a monster if you introduce junk food- anything from French fries to candy- at an early age.  There is a reason it tastes better than vegetables, so do your part to show them the good-for-you stuff early and often. 

These messages target more of a preventative approach, but not to worry.  If your 6-year-old has discovered and adores Cheetos and grape soda, for example, here are a few pointers:

• Talk openly with them.  Kids are curious so give them a reason why you want to help them cut back.  Explain what it means to be healthy and why it’s important to start early- and of course remind them you’re doing it because you care. 
• Emphasize a team effort.  You’ll make a change too, along with the rest of the family. 
• Make a deal or use a rewards system.  However, food should not be part of the reward! 
• Start with what they’re ready to tackle first.  For example, if you want your child to cut back on soda, chips, and after-school cookies, ask them which of the three they’d be most willing to work on first.  Once they confess that the chips aren’t as important as the cookies then start there.  Just like you would for yourself, allow them to gain confidence with an easier behavior change.

LOS ANGELES — Star Trek’s Mr Sulu says he will wed his longtime partner and business manager, Brad Altman, now that the California Supreme Court has legalized same-sex marriage.
Actor George Takei, the original Mr. Sulu on the T-V show, says on his website that he and Altman have shared their lives for more than 21 years and are “overjoyed” to be able to legally marry.
The 71-year-old Takei writes:  “No more ’separate but equal.’ No more second-class citizenship … Brad and I are going to be married as full citizens of our state.”
Takei, who also had a recurring role on NBC’s “Heroes” last year, says he and Altman are planning the details of their wedding.

I would guess many dietitians don’t support the use of detoxification diets simply because in most cases they’re nutritionally inadequate.  Lasting anywhere from 24 hours to two weeks, these diets often cut out entire food groups in an effort to cleanse the body of harmful toxins that build up from foods we eat.  Most detox or cleanse diets have rules that include eating mostly fruits and vegetables and increasing water intake with the hope of increasing elimination and purifying the body.  It’s like Drano for your digestive system.  So what – if any- truth is behind them? 

• For the majority of people, a true detox diet or nutritional cleansing regimen is stricter than what you really need.
• It’s not unreasonable to think there are byproducts floating around in our bodies from the foods we eat.  However, the point at which they become harmful toxins continues to be debated.  So while the byproducts of conventionally grown produce (i.e. pesticides), high fructose corn syrup, stabilizers, food colorings, sodium, etc. likely aren’t hurting you on a day-to-day basis, there may be some truth to them becoming harmful over the course of a lifetime. All in all, there may be times you want to flush the system and give yourself a fresh start.  So when might this be?

o Maybe you’ve been feeling tired or sluggish.  You have a “blah” feeling you can’t otherwise describe. 
o Perhaps you’ve been feeling more bloated or had increased gassiness. 
o There are things going on in your body you don’t normally experience such as acne or dry skin.
o A few weeks or few months spent traveling with work or a busy season has left you ordering in or eating out more than usual which meant more fried food and large portions.  Or maybe its wedding season and you’ve been ingesting more alcohol than is typical for you.

If you’re looking to switch it up nutrition cleanses, when done the right way, can be the fresh start you’re looking for and won’t hurt to try.  Again, to be clear, I’m not recommending everyone start cleansing and detox dieting, but if you’re interested in trying it, try these few things to get a fresh start and follow a modified “detox”:

• The Golden Rule: A safe cleanse shouldn’t last more than 2-3 days.
• Try making water your only beverage. It can be hot, it can be cold, you can squeeze fresh lemon into it- whatever it takes to drink more water and drink less of everything else. 
• If you must drink something other than water, make your own juice.  There really is nothing better than fresh squeezed juice—cut the sweetness with water and you’re in business.
• Get rid of (or at least cut back on) caffeine.
• Avoid high fructose corn syrup, and added sugar for that matter.  Remember, you’re going for a fresh start and this doesn’t have to last long.  In other words, the warm chocolate chip cookie and/or diet soda aren’t “bad”…they just doesn’t belong in your cleanse.
• Increase fiber with fruits, veggies and whole grains.  If you want to be consistent with the alternative medicine gurus, buy organic if you can.  This could be the perfect excuse to check out local produce at a roadside stand or Farmer’s market (check out this blog for more Farmer’s Market info). If it’s local, then it’s in season.  If it’s in season, then it will taste that much better.
• Go without meat. Again, we aren’t becoming vegetarians, we’re simply starting over.  Simple ingredients with easily digestible nutrients are the name of the game when you cleanse.  Meat, specifically the protein, is the most complicated nutrient our bodies digest.  Let’s keep it simple.
• No alcohol.
• Exercise- sweat it out!
• Take a multivitamin to cover your bases for an adequate nutrient intake.

Despite all the bogus information that tends to come along with detox diet claims, I do think there is some value to be found through a dietary cleanse.  Remember, the goals of a cleanse are mainly to increase elimination (or at the very least get back to a regular bowel movement schedule) and to get back to basics in terms of ingredients- saying goodbye to processed/packaged foods.  If and when the time is right for you; try these tips to help give you the fresh start you’re looking for.

TUXTLA GUTIERREZ, Mexico — A donkey is doing time in southern Mexico for assault and battery.
Police say the animal was locked up at a local jail that normally holds people for public drunkenness and other disturbances after it bit and kicked two men near a ranch in Chiapas state.
Officer Sinar Gomez says the donkey will remain behind bars until its owner agrees to pay the men’s medical bills.
The owner, Mauro Gutierrez, says he would try to reach a friendly arrangement to pay the men’s bills, estimated at $420.
The victims said the donkey bit Genaro Vazquez, 63, in the chest on Sunday and then kicked 52-year-old Andres Hernandez as he tried to come to the rescue, fracturing his ankle.
Police said it took a half-dozen men to control the enraged burro.
“All of a sudden, the animal was on top of us like it was rabid,” Hernandez said.
Chiapas police have thrown animals in the slammer before, including a bull that devoured corn crops and destroyed two wooden vending stands in March.
In 2006, a dog was locked up for 12 days after biting someone. His owners were fined $18.

If you are like most Americans, living through the terror, economic, and political turmoil of the last decade was like having a 10-year root canal and you are probably glad to see it come to an end.

Even if you are still feeling stressed, the New Year has long been regarded as an opportunity to reorganize our priorities and set new goals…A fresh start.

With nearly two-thirds of all U.S. adults battling obesity, losing weight and living a healthier lifestyle tops the list of New Year’s resolutions. Even if you are not officially overweight, most of us would like to shed a few pounds and there is no shortage of fad diets and exercise devices promising quick fixes aimed at giving us six-pack abs and a tiny, tight butt.

Many of these so-called “weight loss” programs are just ridiculous. For example, some people will do absurd things to lose weight not really considering that they are compromising their overall health. I’m sure if you limited yourself to eating only 7 M&Ms three times a day and drinking lots of water you could certainly lose some weight. But you would not be giving your body the nutrients needed to stay healthy and you would likely gain all that weight back.  

Quick gimmicky diets are not the way to lose those unwanted pounds. Neither are starvation diets. The key ingredient to any successful weight loss plan is discipline combined with some simple common sense.

I recommend focusing on the basic fundamentals that are essential to maintaining a healthy, vigorous, fit body.

The body, mind, and spirit all need nourishment. Why not feed them at the same time? Once you are on the path to a healthier lifestyle, include enriching activities that help others and will make you feel better about yourself.

Here are seven tips to help you start the New Year out right and make your good health and emotional well being a priority.

1.  Drink plenty of filtered water throughout the day – this hydrates the body, helps eliminate toxins, and gives you a feeling of fullness.

2. Eat your veggies and go organic for one meal a day – small portions of organic vegetables and fruits, raw seeds and nuts will not only help you shed pounds, it can also help prevent heart disease, stroke, control blood pressure and cholesterol, and boost the body’s immune system.

3.  Exercise daily – this will help you rid your body of tension and toxins. You can start with a walk around the block or in a mall and add ten minutes each week. Make the stairs your personal exercise equipment. Exercise is the best thing you can do to strengthen your heart and boost your metabolism, mood and confidence.

4.  Follow your passions – do something you really enjoy that you normally don’t do. Whether it is music, painting or gardening find a way to recharge your zest for life by making time for yourself.

5. Have a sense of purpose by giving some of your time to those in your community that need a helping hand and friendly smile. Offer a few hours to your local hospital, soup kitchen, cancer or senior citizen center. Volunteerism is not only personally rewarding, it can make a real difference in the lives of those less fortunate.

6. Learn to let go of anger and resentment – don’t dwell on negative feelings or personal regrets. It is counterproductive. We all make mistakes – especially when we are stressed and overburdened – and need to forgive one another.  

7.  Have fun, smile, be patient and positive - no self-pity – a good attitude will help you stay motivated and increase your ability to reach your goals in life.

NEW YORK — Seriously. The “American Idol” showdown between David Cook and David Archuleta was about as much of a surprise as sugarcoated criticism and seal claps from Paula Abdul.
The David-versus-David finale was practically sealed weeks ago: Besides Abdul, judges Simon Cowell and Randy Jackson routinely lavished praise on the telegenic hopefuls. And it was clear that “Idol” producers had a thing for the Davids, who often closed the top-rated Fox talent contest with a well-reviewed performance — and soulful stare into the camera.
Predicting the final two — easy.
Predicting which David will take home the title Wednesday night?
Um …
Never before has an “Idol” contest seemed so evenly matched and — here’s the kicker — suspenseful.
In seasons past, there were obvious front-runners: Kelly Clarkson, Carrie Underwood, Fantasia Barrino, Taylor Hicks, Jordin Sparks. But this time, it’s anybody’s game.
“I’m delighted with the finale,” said Nigel Lythgoe, an executive producer for “American Idol.” “It’s one of the strongest we’ll ever see. As Simon (Cowell) said, the finale will be a humdinger. I can tell you, for a fact, with the top three contestants, every one won a week. That’s very rare. Usually we have an out-and-out winner from day one. I think people (viewers) have changed alliances and recognized talent as it’s grown.”
Archuleta, the 17-year-old singing prodigy from Murray, Utah, has been unstoppable since the beginning. The humble, giggly teen with the angelic voice — and less-than-sympathetic stage dad — easily breezed past other viewer favourites like power-belter Carly Smithson, doofy Jason Castro and hottie Michael Johns. The Arch’s greatest hit: a simple version of “Imagine.”
“I’ve never heard as exquisite and melodic a singer,” Lythgoe said, adding that Archuleta will only improve as he gets older.
But Cook, 25, of Blue Springs, Mo., is tough competition. The former bartender (who does crossword puzzles in his spare time) emerged a front-runner somewhere in the middle of the season, and has shown talent for picking songs that suit his edgy emo-rock sensibility. Even tunes from the Neil Diamond repertoire (see Cook’s radio-ready take on “All I Really Need Is You”).
“Cook’s got an enormous career ahead of him,” Lythgoe said. He’s also, ahem, ’easy on the eyes.”’