Happy Blog-a-versary!

imagesIt’s been one year since we launched Something To Chew On! Thank you for continuing to stop by and read, comment, or share my blog posts!

What better way to celebrate than with cake, right? After all, we can have “everything in moderation.”  Before I get to my amazing gluten-free cake recipe, I want to address a few concerns regarding the definition of moderation. The whole “moderation rule” implies that you can eat anything you want, as long as you consume the less healthy foods “in moderation.” One big flaw with this statement is that everyone seems to have a different definition of what moderation actually is. For example, many think that moderation is having only a couple of chocolate candies every day instead of the entire bag. I’ll note that this is showing better portion control; however, this isn’t necessarily moderation. This is a habit. You have to look at the big picture,when analyzing your moderation skills. I’ve had patients state they only have cookies a couple of times per week, but they also had pancakes, ice cream, pizza, fast food burgers, chicken tenders “a couple times per week” as well. Try to limit unhealthy foods to no more than 2-3 times per week. This encompasses all unhealthy foods combined, not individuals foods as mentioned previously. This may be somewhat strict for some people, but it will really help open  your eyes to how much unhealthy food we are accustomed to consuming on a regular basis.

Another problem with this is that there are some really bad foods out there that we should try to limit as much as possible, such as sugar substitutes, high fructose corn syrup, trans fats and processed white grain products, to name a few.

I’ll be the first to admit that I don’t have a perfect diet, but I do practice good moderation with less-healthy food items. I do enjoy ordering French fries when I dine out; however, my husband and I only dine out about once a month. We both also love pizza, but typically only have pizza once every 2-3 months. We didn’t always practice this type of moderation; believe me, when you start eating clean, unprocessed home cooked meals on a regular basis, your body will feel on top of the world. When we go out for something that is unhealthy, I almost immediately feel bloated, sluggish and experience abdominal pains.

This is a gluten-free chocolate cake that I made for a celebration. Like all sweets, this is something that should only be enjoyed occasionally and good portion control should still be practiced. This is certainly not the healthiest recipe I have submitted, but if you have children that have celiac disease, then you know how hard it is to find a good gluten-free celebration recipe.chocolate_cake

Chocolate Gluten-Free Cake-Brownies

  • 1 cup of semi-sweet chocolate chips (Enjoy Life brand is preferred)
  • 1 stick of butter (grass-fed is preferred)
  • ½ cup unsweetened cocoa powder
  • 3 eggs
  • ¾ cup honey
  • 1 tsp vanilla

1. Pre-heat oven to 375oF.

2. In a small, microwave-safe bowl, melt chocolate chips and butter together. Heat for short intervals and stir together until melted.

3. Stir cocoa powder, honey, eggs and vanilla into melted chocolate and whisk together until smooth.

4. Pour mixture into a small baking dish (8″x8″),or smaller if you desire a thicker cake/brownie.

5. Bake for 25-30 minutes (cooking longer will make the cake set more).

6. Remove from heat and set aside for cooling.

7. Enjoy a 2”x2” inch square with friends and family.

It’s Fair Time!

SONY DSCThe FAIR—quite possibly the quintessential summertime event. It’s a place where first dates occur, magical memories are created and you can find clowns, magicians, rides, music and…every deep-fried and sugar-coated food imaginable! My fair food diet vice came in three short words. Tom. Thumb. Donuts. To be perfectly honest, I have probably consumed thousands of calories over the years from these sugary-sweetened mini treats. Fair food is notorious for being laden with fat, sugar and calories and we can’t seem to get enough of it! There’s just something exciting about eating food on a stick, deep fried in fat or doused in powdered sugar. Having the occasional indulgence is perfectly normal; however, eating fair food every day of the week might leave you with a few surprises when you step on the scale Monday morning.

Every year, there is a new and improved fried concoction that hits the fair grounds. First there was the fried Twinkie and then came the fried Oreo and fried Klondike bar. While curiosity may lead you to these fried wonders, remember that other popular fair foods are also fried such as the jumbo corndog, fries, elephant ears and funnel cakes. Fried foods are very high in saturated and trans fats.

The American Heart Association http://www.heart.org/HEARTORG/Conditions/Cholesterol/PreventionTreatmentofHighCholesterol/Know-Your-Fats_UCM_305628_Article.jsp recommends consuming less than 15 grams of saturated fat per day and no more than 2 grams of trans fat per day. Following a heart healthy diet is important for everyone, but these guidelines should be strictly applied by persons with heart disease and diabetes. Saturated and trans fats are the types of fats we strive to limit in our diets because they have been found to raise triglyceride and bad cholesterol levels.

Did you know a jumbo corndog and 2 fried Oreos contain a whopping 26 grams of saturated fat and 5 grams of trans fat.  That’s more than two days of fat consumption in one snack!

If you’re trying to be somewhat diet-conscience with your fair food choices, there are healthier options available. Grilled meats will contain less trans fat than fried ones. You can almost always find a pork chop sandwich vendor and my personal favorite is the BBQ stand for a pulled pork, chicken or turkey. You can even sneak in a serving of vegetables by adding lettuce, tomato and onion to your sandwich.  Vegetable kabobs or fire-roasted corn on the cob also make healthier choices. Fairs can be an excellent opportunity to walk around and get extra physical activity.

Am I telling you to never eat fair food again? No; that would be completely unrealistic and darn right hypocritical of me. Fairs only come around once a year and the occasional indulgence is perfectly fine. What I do want to highlight is the fact that we sometimes lose touch with what moderation actually means. For many people, healthy eating behaviors are thrown out the window come 5:00 on Friday and don’t get picked back up until Monday morning. If your weekends are already filled with high-fat, high-calorie foods from appetizers, pizza, horseshoes, burgers and fries, then it may be a good idea to lean towards the lighter options served out at the fair. For people who generally eat healthy (lean proteins, fruits, vegetables, low-fat dairy products, portion control of carbohydrates) all summer long, having a corndog and lemon shake-up won’t kill the diet.



Smoothies: Summer Friend or Foe?

Peach Melba Smoothies for Two. (Gluten-Free) from Springfield Clinic's health library.

Peach Melba Smoothies for Two. (Gluten-Free) from Springfield Clinic’s health library.

With the craze of juicing, blending and vitamix-ing, what could possibly sound better than a fruit smoothie on a hot summer day? Consumer research shows that even though a large percentage of meals are consumed away from the home, fast food diners desire healthier menu options. In efforts to keep up with the trends, many fast food chains now offer smoothies. With buzz words like “pomegranate” and “low-fat” circulating through ads, a fruit smoothie has got to be a healthy choice, right? In fact, a smoothie just naturally sounds healthy. One important piece of information to remember is that a homemade smoothie is very different from one prepared for you at a fast food restaurant.

McDonald’s fruit smoothies have been marketed as fresh, low-fat and a refreshing way to quench one’s thirst. According to their website, the strawberry-banana smoothie is made with a strawberry-banana fruit base, low-fat yogurt and ice. A small, 12 ounce serving contains 210 calories, 3 grams of protein and 0.5 grams of fat. At first, this looks like a great option; however, this fruit drink also packs in 44 grams of sugar. To put things into perspective, one 12 oz can of Pepsi contains 26 grams of sugar. What I find curious with these numbers is the lack of protein found in the smoothie, considering low-fat yogurt is one of the main ingredients.

Blueberry Banana Smoothie (Gluten-Free) from Springfield Clinic's health library.

Blueberry Banana Smoothie (Gluten-Free) from Springfield Clinic’s health library.

A mango smoothie packs in 270 calories and 51 grams of sugar. Starbucks’ 16 ounce orange-mango smoothie comes in with 260 calories and 37 grams of sugar. However, unlike other fruit smoothies, this one packs in 16 grams of protein (mainly from the skim milk added to the smoothie).

Are these smoothies worth your money and calories? My vote leans toward no. It may be tempting to go with the larger size because of the better value, but your best bet is to stick with the smallest options available. Look for smoothies that are made with skim milk or non-fat yogurt for the additional bonus of nutrients from protein, calcium and vitamin D.

Smoothies can be a great way to incorporate nutrients into a healthy snack or meal. If you’ve got picky eaters in your household, smoothies are also a convenient way for sneaking in super foods like spinach and ground flaxseed.

How to Make a Smoothie:

Step 1: Start with fresh/frozen fruit. Popular choices include blueberries, strawberries, raspberries, peaches, bananas, mangoes, kiwi and pomegranates. Fruits with a high water content such as watermelon, oranges and pineapple may also be used, but this may cause your smoothie to be more liquid in consistency.

Step 2: Add your liquid/base. This is an excellent opportunity to include a calcium and vitamin D source into these treats. Try milk or low-fat yogurt. If you are lactose intolerant, almond, coconut or soy milk may be used in their place. Yogurts, especially Greek, will result in a thicker smoothie. Try frozen Greek yogurt as a fun replacement.

Step 3: Add your sneaky extras. Adding one tablespoon of ground flaxseed will give your smoothie an antioxidant, omega-3 one-two punch. Extra protein may be added from peanut butter or whey powder. Greens like kale and spinach also blend very well in smoothies and do not offset taste.

If you need additional sweetness added to your smoothies, try natural sweeteners first like ripe bananas, honey, agave nectar, cinnamon or vanilla extract.

Step 4: Add ice and blend away!

Here are smoothie recipes that will satisfy any hot summer day:

School’s Out for Summer!

Well, maybe our kids have replaced the lyrics of Alice Cooper with the likes of One Direction and Taylor Swift, but the story remains the same. No more pencils, no more books, and a lot more freedom to eat, play and watch TV as children please.

appleIt’s important as parents to provide a wide variety of healthy, nutritious foods at home. By improving access to healthy food options and limiting unhealthy selections, you can feel more confident knowing that your children are consuming well-balanced meals and snacks at home. As a 12-year-old, my days usually started with a big bowl of sugary, sweetened cereal, followed by mac ‘n cheese, hot dogs and an unhealthy dose of soap operas. While I was also very active with swimming, riding bikes and jumping on trampolines, my diet certainly had room for improvement. It’s never too early or too late to teach your kids about nutrition and well-balanced meals. The simplest way to illustrate a healthy meal is using the plate method. The plate method encourages you to fill half your plates with fruits and vegetables, one fourth with lean protein and one fourth with grains (preferably whole grains).myplate

Here is a list of examples to help your kids put together healthy, well-balanced meals.


  • Whole wheat bread
  • Whole grain cereal
  • Whole wheat crackers
  • Brown or wild rice
  • Oatmeal
  • Whole wheat or corn tortilla
  • Popcorn


  • Chicken
  • Fish,
  • Turkey
  • Lean meat
  • Eggs
  • Nuts/seeds
  • Peanut butter
  • Beans


  • Low-fat milk
  • Low-fat yogurt
  • Low-fat cheese/string cheese
  • Smoothies


  • Apples
  • Bananas
  • Oranges
  • Grapes
  • Blueberries
  • Strawberries
  • Pineapple
  • Peaches
  • Pears


  • Green salad
  • Tomatoes
  • Mushrooms
  • Fresh green beans
  • Carrots
  • Celery
  • Broccoli
  • Cauliflower
  • Red, yellow, green bell peppers
  • Cucumbers

Sweetened cereals like Frosted Flakes and Lucky Charms are not the best start for the day because they lack many important nutrients and contain excessive amounts of added sugars. Here’s a tip for weaning kids away from these sugar-packed cereal varieties: encourage kids to mix a healthier cereal such as Cheerios, Bran Flakes, Shredded Mini Wheats or other high-fiber variety into their favorite cereal. This will help reduce the portion size of the sugary cereal and help improve the nutrient intake of fiber. Apple chunks, blueberries, banana slices, chopped nuts or dried fruit can be easily added to oatmeal to make breakfast more well-rounded. Whole grain tortillas spread with peanut butter and banana slices or eggs, low-fat cheese, salsa and beans make two great protein-packed breakfasts.celery

Lunch meals tend to be heavy on the starches. A turkey sandwich, chips, granola bar and dessert were the typical items packed in my lunch when going to summer camp.

The results of this lunch meal: Starch=5, Protein=1, and Fruits, Vegetables and Dairy=0.

To make this lunchbox healthier, we can swap the chips with low-fat yogurt, trade the granola bar for carrot and celery sticks with one tablespoon of low-fat ranch, and include a clementine for the dessert. Mac ‘n cheese is okay to eat still, but it should be featured as a side item rather than the entrée. Pre-cutting vegetables and fruits and measuring individual containers of peanut butter, hummus, yogurt or low-fat ranch for dips can make healthy selections much more accessible.

Another valuable lesson to learn early on in life is that snacks do not equal desserts. That doesn’t mean that they can’t be fun. Try to create snacks that include at least two food groups. Here are a few ideas to get you started:

  • Homemade trail mix with nuts, dried fruit and whole grain cereal
  • Celery logs topped with peanut butter and raisins
  • Small oranges with low-fat string cheese
  • Slice apples to make a mini peanut butter, granola sandwiches
  • Top a whole grain cracker with low-fat cream cheese and grape halves
  • Mix yogurt with fresh fruit chunks

grapesSometimes, rules need to be enforced on how much screen time is allowed each day. It is recommended that kids spend no more than two hours per day watching TV, playing video games, on the computer, etc. If you find  your kids do spend excessive amounts of time in front of the TV, try setting limits like “TV may only be watched from 1:00-2:30.” Physical activity should always be encouraged in a positive light and never used as a form of punishment. Encourage safe, outdoor activities; it’s summer time after all!