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I am pleased to announce a partnership with Dinneen Diette, a health and wellness coach, and very good friend of mine, as a welcomed addition to the Eddie's team.  She will be featuring her articles on health and wellness in Eddie's Extra's, our monthly newsletter.

Here is Dinneen's June Article:

7 Ways to Avoid Vacation Weight Gain

Though vacation is NOT the time to try to lose weight, you don't have to add an extra notch on your belt either. 

Imagine coming home from vacation to find you have NOT gained weight!  It is possible and here are some tips to help you:

1)  Indulge in Moderation.  Don't use vacations as an excuse to go all out and eat everything in sight.

Two big culprits of indulgences on vacation are desserts and alcohol.  And surprisingly enough, it's often the first few bites or sips that are the best and most satisfying.  Have you noticed that by the third scoop of ice cream (or the third glass of wine) it all just tastes the same and the feeling of gratification is gone?

2)  Checks & Balances.  If you plan on having a large dinner, go easy earlier in the day.  Though it's best to eat your daily calories spread out through the day, be aware that on vacation you may eat more, especially at dinner.  So go a little lighter during lunch. 

Now this does NOT mean to skip a meal - I repeat - do not skip a meal!  Simply eat more vegetables and fruits or other lower-calorie foods to kind of "save" your calories for that special meal later on.  The French are good at this.  If they know there's a special occasion that evening, they'll still eat breakfast and lunch, but will go a bit lighter.

3)  Share foods.  Often on vacation when you're eating out a lot, the portions can be huge.  Why don't you order the wonderful dish with all of the trimmings, but share it with someone?

Many clients have told me that the first few days of vacation they're often astonished at how big the portions are.  But after a couple of days their eyes (and their stomachs) get used to it. Don't let that happen to you!

Share a meal.  And if you're still hungry after sharing, then you can always order something else. 

Dessert is one of my favorite dishes to share.  I feel good as I haven't denied myself, and often just a few bites are enough.  So you CAN have your cake and eat it too (just be sure to share!)

4)  Get some exercise.  Now I don't expect you to go to a gym or run a 5K, but get out and walk.  Spend some time seeing the area you're vacationing in and there's no better way to get a feel of somewhere than walking. 

Go for a nice morning, afternoon or early evening walk.  It's a great way to take a break from the beach or pool, and see the sights a bit.

When I visit Italy I love to walk around checking out the various restaurants.  I look at the menu posted outside, peek inside to see if the restaurant is full, and I've even asked some diners on their way out if it was good or not!  I'll literally spend an hour in my search.  Not only do I often find a great restaurant, but I've worked up an appetite and gotten some exercise. 

5)  Be prepared.  When you travel, whether by plane, train, or automobile, be prepared with healthy food so you won't have to eat whatever is available, which is often junk food. 

I ALWAYS have a snack or food with me, especially when I travel.  I'm the "Queen" of packing snacks, sandwiches, water and nuts. For me there's nothing worse than being hungry when traveling, only to have to stop at the fast-food joint as it's the only thing around.  Hey, they don't even feed you on planes anymore!

6)  Limit eating out.  When you cook at home, you know exactly what goes into the food.  But when eating in restaurants, it can be really tough to know.  So try to stay away from fried or creamy foods and order foods that are baked, broiled or grilled. 

Or if possible, rent a house that is equipped with a kitchen or a barbecue grill so you can prepare some meals yourself.  Even if you don't enjoy cooking much, you'll be surprised that when you have the TIME (like on vacation) you may find that you like it.

7)  Relax.  Isn't that what a vacation is all about, to relax and rejuvenate?   Don't go crazy worrying about how many calories something has or get uptight because you ate too much at one meal. 

Just remember it's all about checks and balances, and by following the other steps above you just might come home to find the scale hasn't moved (well, at least not TOO much!)

Bon voyage!

© Dinneen Diette, 2008

Dinneen Diette is founder of Eat Without Guilt™.  She helps women attain the dream of living a life that's both healthy and fulfilling, while eating the foods they love. She is an expert in the diet secrets of the French and adapting them for todays fast-paced lifestyle. To receive your FREE Report, "Top 5 Slimming Secrets of French & Italian Women" and your FREE weekly how-to articles & diet tips visit http://www.EatWithoutGuilt.com

Here is Dinneen's May Article:

The Many Benefits of Farmers’ Markets

by Dinneen Diette

I first became aware of farmers’ markets on my first trip to Italy.  I was visiting Rome and had some Italian friends who lived outside the city.  My first morning they wanted to show me a real Italian experience and they took me to their local farmer’s market.  I could not believe my eyes!

People were selling all types of fresh fruits and vegetables, cheeses, breads, meats, and chicken.  There were even men walking around with ropes of garlic around their neck trying to sell it!  I was amazed by the bright colors of the fresh produce, the wonderful aroma of the fresh cheeses, and the friendly atmosphere.  Though at the time I didn’t speak Italian, I could see and feel the connection the vendors had with the shoppers.  A farmer would pick out just the right tomato for a customer, while another would be giving out samples of peaches, and another choosing the best cheese to accompany the customer’s meal that evening.

Years later when I lived in France, I visited farmer’s markets on a weekly basis.  It would be where I could get the freshest, best produce around.  The French love their farmers’ markets and they are held several days of the week, with the biggest ones on the weekend.  I’d see mothers with their babies and small children, entire families, couples, elderly men and women - pretty much everyone!

Now that I’m back living in the states, I try to visit a farmer’s market as often as I can when they’re in season here in the Northeast.  We have them in the cities, in the suburbs - they’re really everywhere, you just need to look for them.  To find one in your area just go to www.localharvest.org

So why do I go to a farmer’s market (and so should you) instead of just going to my local supermarket?  Well I do some shopping at the supermarket, mostly for non-perishable goods.  But when it comes to things like fruits, vegetables, breads, cheeses, and baked goods I make the trip to the farmer’s market.  Here some of the many reasons why:

The produce is FRESH - the produce at your local supermarket was either grown in a hothouse (where it often never sees the soil), or picked before ripe and shipped hundreds or thousands of miles to get to your local supermarket.  In contrast, the fruits and vegetables at the farmer’s market were probably picked that morning and just a few miles away!  It’s wonderfully fresh and that means good, healthful food. 

It helps the ENVIRONMENT - On average, an American meal travels 1500 miles to reach the dinner table - that’s huge!  Help cut that down and reduce fossil fuels by doing some of your shopping at a local farmers’ market.  Also try to bring your own bag to even further reduce waste.  In France and Italy, most people bring their own basket to the markets.  This cuts down the number of plastic bags in the environment.  Overall, farmers’ markets are environmentally friendly! 

The produce is FULL OF FLAVOR - When crops are transported to get to the supermarket, they are picked early and often refrigerated so they don’t rot during transportation.  They don’t ripen as effectively as they would in their natural environment and don’t develop their full flavor.  Even the refrigeration cuts down on their flavor.  On the other hand, produce from the farmer’s market is full of flavor as it was picked just hours before and was NOT transported from long distances.  Just eat a tomato from the farmers market and you’ll never eat another store-bought, tasteless tomato again!

The produce is in SEASON - Have you ever eaten a strawberry in winter and it’s just boring, dull and lacking in flavor?  But eat a strawberry during its season (usually spring and summer) when their color is bright red, they’re still warm from the sun and packed with juice, flavor and taste - there’s no comparison!

The produce is HEALTHIER -  As the produce is picked when ripe and in season, the nutrient content is much higher than if it was picked early and shipped from far away.  Nature is smart.  Fruits and vegetables are best eaten when their colors are deep, bright and ripe.  That’s nature’s way of saying “hey, come over here and eat me, I’m really good for you right now.”  Fresh fruits and vegetables just have more nutrients than ones picked too early.  So at farmers’ markets you get a more nutritional bang for your buck. 

They help support LOCAL COMMUNITIES - The merchants at the markets are from your local community.  They work very hard getting the freshest products to you and by supporting them you are helping them retain their livelihood.  In addition, farmers’ markets provide the opportunity for you and your children to connect with the local families who planted and harvested the food.  There’s something to be said about knowing exactly where your food came from and the name of the person who made it all possible.  Whether they are farmers, craftspeople, or energy bar makers, they are bringing you high quality goods that are from the local area and by supporting them you are supporting your community.

So do your family, your health, the local community and the environment a favor and visit a farmers’ market this season.  You’re sure to find an abundance of wonderful, local goodies.  Maybe I’ll see you there!

 Dinneen Diette is founder of Eat Without Guilt™.  She helps women attain the dream of living a life that's both healthy and fulfilling, while eating the foods they love. She is an expert in the diet secrets of the French and Italians, and adapting them for todays fast-paced lifestyle.  To receive your FREE Report, "Top 5 Slimming Secrets of French & Italian Women" and your FREE weekly how-to articles & diet tips visit www.EatWithoutGuilt.com

 Here is Dinneen's April Article:

    Today people seemed more confused than ever about food - when to eat, what to eat, how to eat - and the list goes on.  I’m going to help demystify a question I often get from my clients, which is “Should I SNACK?”  It seems simple enough, but surprisingly it has turned into a confusing area.

In recent years the snacking reputation hasn’t been so great.  Most of the foods that have dominated as snack foods over the last decade (or two) haven’t been the healthiest choices. Think of the times you’ve grabbed a handful of candy at a colleague's desk, bought a cookie from the coffee shop, or eaten a bag of chips from the vending machine.  They provide a lot of calories without much nutrition.  And that doesn’t include the calories we might drink.  There are the sodas, highly caffeinated so-called energy drinks, and the upscale versions of coffee such as hot and cold lattes and mochas.  These often pack a hefty punch of calories and may also supply a good lump of the day’s sugar, fat and unhealthy carbohydrates!  

So yes, snacks and snacking has gotten a bad rap lately, but snacking IS good for you.  However, when to snack, why to snack, and what you snack on are key. 

When to Snack
The timing of your snack can also help keep your diet on a healthful track. The more hungry you are when you're snacking, the more likely you are to overeat.  If you go too long between meals, you can get low on energy and become overly hungry.  So reach for a snack before you become ravenous.

So when should you snack?  Here are some possible scenarios of when to snack:

 •  When your energy level is flagging

•  If mealtime is 1-2 hours away but you’re hungry now

•  If you need a pre- or post-workout pick me up

•  If you’re on a long walk or hike and need extra energy

•  If you’re on a long car or road trip and won’t be able to stop for a meal for a few hours

•  Mid-morning, when breakfast just wasn’t enough but lunchtime is a few hours away

 Why Snack?

 Snacking is great for keeping your blood sugar under control, keeping your mood on an even keel, and even helps with appetite and weight control.  That’s right.  It can help you keep your weight under control.  

As I mentioned earlier, if you wait to eat until you’re ravenous, you will most likely overeat.  But eat a snack when you’re hungry (but not famished), chances are you will eat less at your next meal.  Also spreading out your calories throughout the day is a benefit.  Generally, it’s not a good idea to eat a large percentage of your daily calories in one setting.  Best to spread them out evenly to 3 regular meals or 4 smaller meals.

What to Snack On?

So now you know that snacking is healthful and why you should snack, but now you’re thinking “WHAT exactly should I snack on?”

Best to snack on foods that blend good carbohydrates and protein as they provide energy.  Good carbohydrates provide readily available fuel for your body, while protein increases the brain's dopamine levels, thereby boosting alertness.

For a snack with staying power, pick something that also has fiber.  The fiber will help keep you full so you won’t be reaching for another snack an hour later.  Besides, the added benefit of fiber is that its been shown to lower cholesterol and has other heart healthy advantages. 

Iron is another nutrient to look for.  Poor eating habits can lead to iron-deficiency and is one of the key nutrients many Americans are lacking.  Iron helps the body in many important processes.  For example, it is an essential part of the red pigment in our blood that allows it to carry oxygen around the body. 

Also snack on foods that are truly all-natural (and not just pretend to be).  Unfortunately, many bars today are loaded with ingredients that even a nutrition expert like me cannot pronounce (nor understand)!   “If you can’t read it, don’t eat it” - that’s my motto.  In addition, best to keep to whole foods or foods without preservatives. 

Luckily, Eddies Energy Bars fit the bill!  Not only do they provide a blend of good carbohydrates, protein, fiber and iron, they are truly all-natural and have ingredients I can actually pronounce!  They are the perfect snack and can really compliment a healthy, balanced diet and lifestyle.

So next time you ponder the question, “to snack or not to snack?”, remember snacking can be part of a healthy diet.  And best to grab an Eddie’s Energy Bar as they’re not only nutritious, they taste pretty darn gone good too! 

Dinneen Diette is creator and author of the weekly online newsletter Eat Without Guilt™.  She helps you attain the dream of living a life that’s both healthy and fulfilling, while eating the foods you love. She is an expert in the diet secrets of the French and Italians, and adapting them for todays fast-paced lifestyle.  To receive her FREE weekly how-to articles, visit www.EatWithoutGuilt.com

Here is Dinneen's February Article:

7 Easy Ways to Make Exercise a Habit

     This time of year many of us have made resolutions to make positive changes in our lives, only to find by the time February rolls around we have either given up or not really followed through.  Hopefully, you’ve already read Michael Adams’ (Eddie’s Founder) tips in his blog on keeping your New Year’s Resolution (link here).  His advice is great.
I thought it would be a good idea to expand on a favorite resolution for many people, and that is to exercise.  The only way to really make it work is to make it a HABIT.  Here are some tips to show you how:

1.      Give Yourself at Least One Month - It takes a good 30 days for something to become a habit.   Ever notice how some companies give you a 30-day product trial?  This is often done with computer software and also infomercial products sold on TV (think of Proactiv).  Okay, you’re probably thinking, “what does this have to do with me getting off my butt and exercising?”  The point is, usually after one month of doing something consistently (and seeing results), it is more difficult to give up.

2.      Do It Daily (or almost) - Remember when you were a kid and your mom made you brush your teeth daily (or hopefully twice a day)?  Well, there’s a reason for that.  If you do something daily it is more likely to become a habit. Do you really have to think about brushing your teeth in the morning anymore ?  No! (at least let’s hope not).  You can do the same for exercising.  Now I don’t suggest jogging or running every day (your muscles need a rest), but you can still make exercise a part of your daily routine.  On the days you don’t run, you can walk or at least do some stretching.  

3.      Be Consistent - Consistency is really key to making changes stick.  Best to do the habit the same time of day, every day.  After time it will naturally fall into place.

4.      Find a Buddy - It’s much more difficult to put off going for a walk if you’re meeting a friend.  You don’t want to disappoint them and they can help keep you motivated.   

5.      Write it Down - Keep a journal or just use a notebook to write down what you did that day.  This way you can visually see your progress and there’s a positive reinforcement to writing something down.

6.      Start Simple - Too many people hit the fitness center with gusto or decide to run for an hour every day.  Then they just get too overwhelmed and give up.  Take small steps and keep it simple.  You can’t change overnight.  Remember, it’s about the pace, not the race.

7.      Just Do It - Like the famous slogan, just get out there and do it!  Don’t think too much and make excuses.  Just get outside or step on that treadmill.  Once you start it’s more difficult to stop.  Often the most difficult step is the first one.  The days I don’t feel like exercising I just put on my workout clothes, go outside and 30 minutes later I’m so glad I did.

                      Making new changes, like exercise, is not always easy.  But it can be done!  Just remember, after 30 days it will get easier, and the next 30 days even more so.  Before you know it, exercise will be a habit which you’ll enjoy doing and will become automatic.

Dinneen Diette is an expert in nutrition and wellness with a focus on eating like the French.  Having spent over 5 years living in France she learned firsthand how they eat with passion and stay slim.  She is in the process of creating a system of French diet secrets suited for the American culture. For more info, check out www.coach2wellness.com

Here is Dinneen's December article, "Overcoming Holiday Stress":

The Holidays are supposed to be a time filled with good times, cheer, and happiness.  But for many people they are filled with fighting traffic, dealing with crowds in stores, maxing out credit cards, eating (and drinking) too much, and entertaining family and friends.  It’s the season when you’re expected to cram in shopping, baking, office parties, and family gatherings into your already busy life.  In short, the holidays can mean stress.

But don’t despair.  It’s not too late to put some sanity into the crazy days of December.  Here are some tips to help you deal with – or even avoid – holiday stress.

 So take it all in, relax, have fun, and remember that the holiday season should be fun, not stressful. 

 Wishing you all good health, happiness and many fond memories.

Happy Holidays!

Dinneen Diette is a health and wellness coach living in the Boston area.  As a graduate of the Institute for Integrative Nutrition, affiliated with Columbia University, Dinneen is full of information, eager to pass it on.  Give her a holler at her website to find out more information.

Here is Dinneen's November article, "Stuff the Turkey, Not Yourself, at Thanksgiving":

It’s a situation we’ve all been in.  It’s Thanksgiving and you haven’t eaten much all day, hoping to save room for the wonderful turkey feast.  Then it’s finally dinner time and of course you want to try everything.  So you pile food high on your plate, take second helpings (maybe even thirds) and before you know it, YOU’RE more stuffed than the turkey itself!

So what can you do this year to avoid that same old scenario?

First off, as a nutrition and wellness coach, you may be surprised to hear me say there is no need to eat low fat, low calorie versions of your favorite Thanksgiving dishes.  That’s right.  Now is not the time to count calories and fat content. 

With that said, here are some ways to enjoy the Thanksgiving feast but not feel as stuffed as the turkey at the end of the day:

1)     Don’t starve yourself until the big meal arrives.  Eat a decent breakfast and a light lunch.  Many people make the mistake of not eating all day and then stuffing themselves later on.  You don’t want to be so hungry that by the time dinner arrives you want to eat everything in sight.  Besides, eating breakfast will jump start your metabolism for the day. 

2)     Exercise in the morning or before the meal.  Go for a walk or play football outside with family members instead of sitting on the couch and watching it on TV. 

3)     Drink water throughout the day.  Of course, you can still have a cocktail or two (don’t overdo it!) but don’t forget to drink water, especially before the meal.  It will help keep you full and your body in balance throughout the day.

4)     Watch your portion size.  Go ahead and try a bit of everything, just eat small portions.  It’s often the first few bites that taste the best anyway.  So just take a few bites of the different dishes available.  This way you can still enjoy everything, but you keep your overall food intake at a reasonable level.

5)     Limit eating second helpings.  Like I just mentioned, most times it’s those first few bites that we really enjoy.  If there is that one favorite dish you just really love, go ahead and take a little extra.  Just don’t take seconds of everything.

6)     Don’t think in terms of feast or famine.  Remember that you can always enjoy the leftovers the next day.  It’s not like you’ll never see these foods again for another 364 days!

7)     Don’t forget to eat your vegetables. Fill up on salad and veggies before heading for the more fattening stuff.   This will help you to not overeat on the really heavy foods.

8)     Watch the starches and sugar.  Don’t eat too many potatoes, rolls, stuffing and extra servings of pumpkin pie.  They will increase your insulin level and make you feel groggy later in the day.  Balance the meal with enough protein and vegetables.

9)     Savor each bite.  Really take the time to enjoy the wonderful food and the company of family and friends.  If you eat mindlessly, you won’t fully enjoy the food and you’ll more likely overeat.

10)   Think moderation.  It’s okay to overeat and chances are you probably will.  But there’s a big difference between overeating and stuffing oneself.  If you do indulge a little bit, don’t fret over it. One large meal isn’t a problem.  Too many large meals in a row are.

Thanksgiving isn’t the time to worry about the fat content of foods.  I’m a firm believer in allowing yourself to enjoy the good stuff and limiting portion size, eating in moderation, and the other small steps mentioned above.

Have a good time and enjoy the food, but in a way that lets you walk away from the table feeling good.  Thanksgiving is about being present in the moment, enjoying the meal with the ones you love, and giving thanks for all the wonderful things in your life. 

Happy Thanksgiving!

Here is Dinneen's article from the October issue of Eddie's Extras:

WHY YOU NEED TO GET OFF YOUR BUTT AND START EXERCISING!

Dinneen Diette

Nutrition and Wellness Coach

coach2wellness.com

As the days are getting cooler and Fall is officially underway, now is a great time to get off your couch and starting exercising!   The weather is perfect for walks, playing with your kids, bike riding, hiking - you name it!  Exercise and outdoor activities are plentiful this time of year.

You probably already know that exercise helps with weight loss, but did you know that it also helps the mind?  That’s right.  Exercise is the best medicine for both body AND mind.

You don’t have to spend hours at the gym or pay lots of money.  Even just 30 minutes a day of exercise is great.  That’s the same amount of time it would take you watch a television show you’ve probably already seen a dozen times!  Taking half an hour out of your day now, will give you many more hours of healthy living later on. 

Though there are literally a hundred reasons why exercise is good for you, I’ll list you my top ten:

        1.It increases metabolism.  Regular exercise increases your metabolism so that you continually burn more calories even when you're not exercising.  How great is that!

        2.Makes you feel more energized.  We often make the excuse not to exercise because we have no energy.  Exercising will actually give you more energy!  Exercising increases both the blood flow and oxygen to your working muscles. This, in addition to the increased metabolism just mentioned, causes you to feel more energized.  So this burst of energy continues even after you’ve stopped exercising.  If you exercise in the morning you’ll feel more energized throughout the entire day. 

        3.Helps reduce and relieve stress.  Exercise helps release endorphins or what is also known as the “feel good hormones” which help improve mood and emotions.  Exercise also provides a time for reflection, and can refresh and relax you, further easing a stressful life.  With today’s busy lifestyle many people don’t have time alone - exercising can give you that time to yourself.  Some types of exercise, like walking or running, can also provide the time to think about the day and sort out problems. 

        4.Builds confidence and self-esteem.  By setting an exercise goal, no matter how big or small, working towards it and then accomplishing it you become more self-assured.  As you start to feel and look fitter and healthier, you gain confidence.  A healthy body is a happy you!  You'll look better, feel healthier and be more confident in everything you do.

        5.Keeps you focused.  Being able to stay focused in our busy, multi-tasking lives is very important. By exercising regularly and eating healthfully, blood flow is improved and your hormones are at optimum levels, thus increasing your ability to concentrate and stay focused.  

        6.Improves flexibility.  Stretching is important both before and after exercise.  Your muscles become more elastic, improving your overall range of motion or flexibility. Another way to improve flexibility is to engage in a yoga or Pilates class.

        7.Decreases risk of becoming sick.  Exercise builds up your immune system so it helps to prevent you from getting sick.  If you do happen to get sick, the improved circulation in your body due to regular exercise will help you get over the cold or illness more rapidly.

        8.Improves sleep.  Exercise helps you fall asleep faster, sleep longer and have a more restful, deep sleep.  You’ll wake up more refreshed, energized and ready to start the day!
9.Helps your heart and increases cardiovascular strength.  We all know that if you study hard for a test, you will more than likely do well. The same concept applies when we say we are “getting in shape.” You need to build up your cardiovascular system through endurance activity in order to have an efficient circulatory system and improve your heart muscle.

                    10.  Gives social support.  Exercise is a great way to make new friends as well as an occasion to bond with old ones.  The social support from engaging in a group sport or training is good for your emotional well-being.  The key is to do something you enjoy.  Not only will exercise be more fun, but you’ll meet people who have similar interests.   If you love the outdoors, go biking, cycling or hiking. Break up your day with a lunchtime run or walk with friends.  If you’d rather be indoors take up dance lessons, martial arts, or basketball.
 

Exercise can and should be incorporated into your daily life.  If you can make time for television, you can make time for exercise.  So lace up some sneakers or put on those hiking books and get out there!   Your body and your mind will thank you for it.

 Dinneen Diette is a health and wellness coach living in the Boston area.  As a graduate of the Institute for Integrative Nutrition, affiliated with Columbia University, Dinneen is full of information, eager to pass it on to her clients.  Give her a holler at her website to schedule a session.

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Here is Dinneen's article, "Cooking for Good Health" from the September newsletter:

September is a month of renewal.  People come back from vacation, kids (and adults!) go back to school, businesses start to get busy after the lull of the summer, and the weather slowly changes.  Always a good time of the year to try something new, pick up a hobby, or get back into an activity that hasn’t been getting the attention it deserves.

September is a great time to get back into the kitchen and start cooking.  Whether you don’t cook much, or love the idea of putting together a meal, cooking a meal at home is truly the best ways to control what foods go into your body.  You and your family will eat healthier, have more energy, and be more connected to the food you eat. 

But for both beginners and the seasoned chef, healthy cooking can be a challenge.  People often think it takes too much time and energy to put together a healthy meal, but quite the opposite is true.  My simple advice below will help guide you in planning and cooking for good health.  

Bon Appétit !

1. Think COLORS when planning a meal.  There is nothing less appetizing than seeing plain chicken, boiled potatoes and cauliflower on a white plate. How boring is that?!  Instead steam some broccoli, quickly cook some edamame (soy beans), stir-fry some green, red, or yellow peppers.  Add roasted sweet potatoes or even brown rice, bulgur or barley.  WE EAT WITH OUR EYES FIRST.  The colors will look more appetizing and the nutrient levels of brightly colored vegetables are good too.
2. VISUALIZE the meal you are preparing.  Ideally, at least 2/3 of the plate should be filled with whole grains, vegetables, and beans.  No more than 1/3 of the plate should contain animal protein.  To make it easier to think of this ratio - don’t plan the meal around the animal protein.  Instead, think about the grains, vegetables and beans as the main characters.   The meat is just a small serving, having small role.  Instead of “chicken with brown rice and broccoli” think of “broccoli and brown rice with chicken”

3. Serve larger portions of PLANT-BASED FOODS and smaller portions of animal-based foods.  Just like in the above rule, limit animal proteins.  Meat portions should be no more than 3 ounces (cooked with the fat trimmed off) per meal.  Eat more lower-fat meats like chicken or turkey without the skin, and eat more fish.  Make meats go further by chopping them up into small pieces and add them in small amounts into stir fries, salads and pasta sauces.

4. Use FRESH HERBS.  They’re a great way to add some freshness, flavor and aroma (not to mention taste!) to your dishes.  Add chopped herbs to steamed vegetables, salads, beans – their use is endless. 

5. Use LEMON JUICE.  Use it instead of butter on vegetables.  A mixture of lemon juice, orange zest, parsley and chopped up garlic make a terrific seasoning to vegetables and soups.

6. Use SPICES.  A little spice can go a long way.  Not only do they add taste, but like herbs they also have added health benefits.  Cultures around the world have been using spices for hundreds of years and are often part of their staple diet.

7. Reverse the ratio of pasta to vegetables and use WHOLE GRAIN pasta.  Like in the visualization above, think of a vegetable dish with pasta (instead of pasta with vegetables).  Cook half the amount of pasta you would normally cook and then double the amount of vegetables.  Sprinkle on a little fresh grated cheese (like Parmigiano Reggiano or Pecorino) and add some fresh herbs (like basil or oregano) for some extra taste.  Just a little can add a lot of flavor.

8. Hold the beef, but NOT the flavor.  Mushrooms have an earthy, meaty taste and make a great addition to sauces, soups, or even as a side dish.  Make a Portobello burger – grill, roast or pan sear a Portobello mushroom cap and use it in place of the meat…try it!

9. You DON’T need lots of heavy cream or butter to make soups creamy.  You can thicken soups by puréeing half of the vegetables in a blender or food processor and then stirring it back into the soup.

10. Serve EGGS 2-3 times a month for dinner instead of breakfast.  Change it up!  Make a vegetable omelette or frittata - a great way to use leftover vegetables.  Use fewer eggs yolks to cut the fat (use 2 whole eggs and one egg white instead of 3 whole eggs). 

 Dinneen Diette is a health and wellness coach living in the Boston area.  As a graduate of the Institute for Integrative Nutrition, affiliated with Columbia University, Dinneen is full of information, eager to pass it on to her clients.  Give her a holler at her website to schedule a session.

For many people across the country (especially here in the Northeast) this is the best time of the year to eat local.  Across the country there are thousands of farmer’s markets where one can find an abundance of locally grown fruits and vegetables.  In addition to fresh strawberries, blueberries, and tomatoes, farmers markets often sell other local products like flowers, plants, breads, cookies, honey and even Eddie’s Energy bars!  

This time of year I visit my local farmer’s markets as often as I can.  Having lived in France for a while, I got in the habit of visiting outdoor markets as the produce was just unbelievably fresh.  The French often visit these markets daily, or at the minimum, once a week.  For hundreds of years they have known and understood the benefits of eating locally.

 Having visited lots of farmers markets over the years, both here and in Europe, here are some of my top reasons for eating local:

1.      It supports the local economy.  By purchasing products from local farmers, producers, and artisans you are helping keep money in the community and thus supporting the local economy.

2.      It helps the environment.  Think of all of the time and money it takes to get a product from California to New York.  Gas, oil and other fossil fuels are needed to transport the product or food.  Buying local helps reduce air pollution and other damaging effects to the environment.

3.      The produce is picked at its peak.  As imported produce must travel long distances, it is often picked before it is ripe (a tomato is often ‘green’) and stored in refrigeration for days or weeks before reaching the store.  It is not at its peak of freshness by the time it hits the shelves.  On the other hand, local produce is most likely picked a day or two before you purchase it, and thus incredibly fresh.

4.      It’s more nutritious.   Once food has been picked, its nutritional value decreases. Also, picking food not quite ripe has fewer nutrients.  Food that has been picked early and has been transported long distances has less vitamins, nutrients and overall nutrition.  Local food has far a superior nutritional value.

5.      It keeps us more in touch with the seasons.  It keeps us in touch with nature’s cycles and ensures what we are eating is fresh.  For generations people ate what was grown in their own backyards or available nearby.  It’s only recently that out-of-season produce is available year-round.  Eating in season means food is at its peak, is in abundance and the least expensive.    

6.      It connects you to the farmer or producer.  Meeting the person who harvested or made the product puts a face to it and connects you.  It reminds you where food comes from and the people that worked hard to get it to you.

7.      It makes cooking and eating at home more enjoyable.  Fresh, local foods taste good naturally so it needs less seasoning and attention.  Cutting up a fresh tomato or chopping fresh herbs not only gives off a great aroma, but flavors a dish better and thus makes meal preparation (and eating!) more enjoyable.  Preparing and eating meals at home also provides opportunities for families to spend quality time together sharing and bonding.

8.      It is better for your overall health.  Knowing where your food comes from and how it is created helps you choose food that is produced with less (or no) harmful pesticides, chemicals, antibiotics or preservatives.

9.      Gives you more variety.  Local farmers do not have to produce food that will travel a long distance.  Thus they can grow small quantities, allowing them to try out new varieties that may not make it into the mainstream supermarket.  They often experiment with heirloom varieties of tomatoes, potatoes and other fruits and vegetables.

10.  You may meet Michael Adams!  The famous owner of Eddie’s Energy Bars now has a vending space at the Williston Farmer’s Market in Vermont.  He is there throughout the summer on most Saturdays from 9:00am until 1:00pm, rain or shine.  There you can sample and purchase the best energy bars in the U.S. (and possibly the world). 

So this summer get out there and help the local economy and the environment.  Re-connect with the seasons, the land, and with local producers.  Improve your own health and the health of your family and community.  Get out there and visit a farmer’s market, and just maybe you’ll meet Michael Adams.


Dinneen Diette is a health and wellness coach living in the Boston area.  As a graduate of the Institute for Integrative Nutrition, affiliated with Columbia University, Dinneen is full of information, eager to pass it on to her clients.  Give her a holler at her website to schedule a session.

Summertime is here and what a great time of year to eat for energy!  Most people don’t realize how their eating habits greatly affect their energy and vitality.  We can nourish our bodies and minds simply by eating the right foods and adding a few changes to our lifestyles.

As a Health & Wellness Counselor, I constantly hear my clients tell me that they don’t have enough energy.  By incorporating my small, simple changes they sleep better, feel, better, and live happier lives. 

Summer is the best (and easiest!) time of year to incorporate these changes.  Here are my Top Ten Tips for increasing your energy this summer:

1.      Reduce or eliminate caffeine. Though caffeine does give us that quick bolt of energy, the downside is that shortly after it causes our blood sugar to go down giving us those ‘crashes’.  Caffeine also dehydrates us, which leads me to my next tip…

2.      Drink water. Most Americans do not drink enough water and when the temperature rises it is even more vital.  So drink more water and less of those fruity beverages or soft drinks loaded with sugar.  Soft drinks are now America’s number one source of added sugar which can deplete your energy.

3.      Eat dark green leafy vegetables.  Greens are full of vitamins and nutrients and great for improving circulation and strengthening the immune system.  Broccoli, spinach, kale and arugula are some of the many to choose from.  They’re fresh and available this time of year.

4.      Eat all-natural products.  Avoid eating too much sugar and artificial sweeteners. Look for products with natural ingredients (or ingredients you can pronounce!)  All-natural products like Eddie’s Energy Bars are clearly a better choice over candy bars or those so-called ‘healthy’ bars that are loaded with sugar and unnatural ingredients.

5.      Get physical activity.  Summer is a great time of year to get out there and enjoy all of the outdoor activities available.  Go biking, hiking, swimming, horseback riding – the possibilities are endless!

6.      Get more sleep.  When the days are long, it is important to get enough sleep so the next day you can fully enjoy all that life has to offer.

7.      Add COLOR to your diet.  The colors available this time of year are plentiful and include the bright red of a tomato, the sunny yellow of a pineapple, and the deep green of spinach.   Including a variety of colors in your diet can help boost your immunity and give you long lasting energy.

8.      Take time for yourself.   Ah, the lazy days of summer.  Take a few days off from work, sleep in, and take time to just relax and rejuvenate.  Find activities that restore your energy, such as taking a walk, going to the beach, reading a good book or doing whatever you enjoy.

9.      Get in touch with friends.  Invite them over for a barbecue or an outdoor sport.  Reconnect with them and catch up after a busy year.

10.  Eat Eddie’s Energy Bars!  When you’re out there enjoying the nice weather, getting some exercise, or in the car to your vacation destination, take along some of Eddie’s Energy Bars for wholesome nourishment, energy, and vitality!

Dinneen Diette is a health and wellness coach living in the Boston area.  As a graduate of the Institute for Integrative Nutrition program, affiliated with Columbia University, Dinneen is full of information, eager to pass it on to her clients.  Give her a holler at her website to schedule a session.