Silvia Nena, FNC, certified

Tips, inspiration and support in short bites to get you closer to your goal. Whether your goal is to lose a pound a week to reach a healthy weight, increase your exercise time to 30 minutes per day, quit smoking a cigarette each day, or other changes that will improve your wellness and increase the quality of your life, you're sure to find motivation here.
I will be posting responses to questions that you send and issues that come up that I think can be helpful to adapting a healthier lifestyle through small steps and changes. Updates are posted frequently, so check back often!

          Wednesday is Whole Grain Sampling Day, a day to bring awareness of the health benefits and delicious flavor and texture that whole grains add to recipes. If your taste buds haven’t been acquainted with whole grains for a while, they’re in for a treat this Wednesday. Restaurants will offer whole grain alternatives of the foods you love, supermarkets and other food venues will hand out samples and you’ll be encouraged to get in on the act by serving delicious whole grain recipes like the Whole Grain Roasted Vegetable Burrito (vegan and non-vegan version) recipe that I will be posting on Wednesday. In the meantime, take a look at what’s in your kitchen and these swaps for healthier meals:

                       Replace                                                                With

                    White Rice                                          Brown or Wild Rice, Whole Barley, Wheat Berries, Quinoa – Make
                                                                               a whole grains medley mix for a delicious side dish. ½ cup of
                                                                               whole grains is one serving.

                    White Flour                                        Whole Wheat Flour, Ground Oats, Nut Meal, Bran

                    Processed and Refined Foods           Homemade and minimally refined foods that are whole grains-
                                                                               based.

          Get more information on Whole Grains and a list of all restaurants, markets and nutrition advisors that are participating in Whole Grain Sampling Day here: http://wholegrainscouncil.org/get-involved/whole-grain-sampling-day

          800,000 people die every year because of cardiovascular disease, according to the American Heart Association (AHA). It is the third-leading cause of death and according to researchers, preventable. There are seven key factors to a strong and healthy heart and vascular system. The first three lay the groundwork for achieving the rest:

·   If you smoke, stop.
·   Maintain a healthy, clean diet: Lots of fresh fruits, whole grains, lean proteins and healthy fats. Be
    sure to drink half your body weight in ounces of water every day.
·   Exercise daily.

Those top three habits will help you accomplish the AHA’s other key factors:
·   Maintain a healthy cholesterol count.
    o   Eat foods that are high in fiber, especially soluble fiber. Soluble fiber forms a gel-like net in your stomach that          captures certain fats, including cholesterol and transports them out of your body before they get absorbed
         and cause damage. Soluble fiber is found in whole oats and other whole grains, many fruits and vegetables
         and legumes.
    o   Reduce your intake of excess fats and eliminate transfats from your diet. Transfats are often listed as
         hydrogenated or partially hydrogenated oils. Watch your intake of fried foods, pastries and added fats like
         butter and mayonnaise.
·        Maintain a healthy blood sugar level.
    o   Watch your sugar intake. Sodas and other sugary drinks, including fruit juice are a primary source of extra
         sugar in the diet.
    o   Eat foods that are high in fiber, especially insoluble fiber. Insoluble fiber adds bulk, so you feel full longer. It
         also slows absorption of sugar into the blood stream, helping to reduce your risk of diabetes. Insoluble fiber
         is found in fruits, vegetables, legumes and whole grains.
·   Maintain a healthy blood pressure.
    o   Alcohol and caffeine can elevate your blood pressure. Moderate alcohol intake is 1 glass per day for women
         and up to 2 glasses for men. If you drink coffee and sodas, try replacing soda (including diet soda) with
         carbonated water to reduce caffeine intake.
    o   Sodium can increase blood pressure. One teaspoon of salt is the equivalent of 2,325mg, the daily
         recommended maximum of sodium for a healthy individual: under 40 years old, with no history of high blood
         pressure, kidney, heart and/or cardiovascular disease, obesity or overweight. Replace salt with lower sodium
         alternatives or better yet, learn to eat your food without salt. Salt is an acquired taste—it doesn’t seem like it
         because we start eating it at such an early age and it’s in everything, but it is acquired. Training your palate to
         enjoy food without salt is possible. Start by eliminating the salt shaker from the table. Cut salt in recipes by
         half and then half again, until you’re not using it and be sure to read labels.
·   Maintain a healthy weight.
    o   Head over to the RECIPES section for healthy and delicious meals that will help you reach your weight and
         health.
    o   Exercise daily. Check out https://www.facebook.com/pages/Jens-Daily-Grind/188589754509628 for daily
         workouts, exercise tips and motivation.

“My doctor says I have high cholesterol,” a friend recently told me and wanted to know what she should eat. As soon as I mentioned the study in which a large group of participants with high-cholesterol were divided into two groups—the group that ate oatmeal and beans daily, and the group that ate their normal diet—and were followed over 12 week with positive results that showed that adding both of those foods to your daily diet does help reduce cholesterol, her nose wrinkled and her eyes glazed over. “Oatmeal…I hate oatmeal,” she said, as if I’d just given her a life sentence in solitaire.
                It’s not the first time I’ve had that response. You would think that I had suggested eating only pickled pigs’ feet for the rest of her life. It’s not just oatmeal either. It’s all foods: salads, whole grains, chicken breast. You name it and as long as it’s part of a regimen, a lifestyle change or in any way perceived as healthy, the dreaded glaze appears.
                Why? Partly because we hate being told what to do, even when we know it’s right, even when we know it will still taste good, even when we know that it will keep us from the doctor’s office, ER or shelling out unnecessary money for pills and painful procedures. Instead of viewing positive change as a life sentence and completely depriving yourself of everything that you love to eat, embrace vitality and a healthy, happier future with these tips that make a transition easier:

- Replace unhealthy products as you run out. Swap:
   o   White rice for brown or other whole grain rice
   o   Sugary cereals for steel cut oats and/or high-fiber variety (like Kashi)
   o   French rolls for sprouted whole grain bread
   o   Cookies and pastries for fresh fruit
   o   Soda for mineral water
-  Add whole foods to every meal
   o   Fresh fruits and vegetables
   o   Lean proteins: poultry breast, wild-caught cold-water fish, beans, etc
   o   Whole grains
-  Increase water intake
   o   Still and mineral water
   o   Unsweetened iced teas
   o   Fruit infused waters (Spa Water: ½ pitcher fruit filled to top with water)
-  Share dessert or stick to fresh fruit
-  Know how to read food labels
   o   4g of sugar or fat = 1 tsp. Ask yourself, if you really need 7 teaspoons of something.
   o   Check serving sizes before purchase
-  Listen to body cues
   o   Something I hear over and again from thin people is that they “hate feeling full.” They hate it more than being
        hungry and stop themselves when the sensation of a full stomach hits. Learn to pay attention to your stomach,
        not what’s left on your plate.
-  Use smaller plates
   o   Smaller plates slow you down, so that you can pay attention to body cues. They also help control portion sizes.
-  Don’t give your favorite foods up
   o   Reduce portion sizes: Instead of a whole bag, have a handful
   o   Have one cheat meal each week.

          I have two friends who are really thin and super healthy. They both work out, watch what they eat, but sometimes, their sweet-tooth gets the best of them, so instead of having a conventional dinner, they prepare a wholesome ice cream sundae…and that’s dinner. It’s not daily or weekly or even monthly…just once every few months and they go all out, getting the highest quality organic ice cream, fresh fruits, dark chocolate. They also limit themselves to stopping when they’re full…not when their bowl is empty, but when they feel the physical sensation of being full.
          If there is something that you absolutely love, don’t imagine that you’ll never be able to eat it. The point is to balance your nutritional intake so that you optimize your health, improve your energy, feel revitalized and on top of the world…and ENJOY a long, rewarding life.

          What is the deal with that scale? You’re doing everything right, but it’s not budging. Scale watching can be frustrating. Our minds are programmed for immediate results, but our bodies are still working on Cro-Magnon time…slow and steady. In fact, it applies to most aspects of your body: you still operate on fight or flight principles and starvation-storage mode, which is another good reason to keep making positive lifestyle changes, in spite of whatever the scale is telling you. Our bodies just are not designed for the saturation of processed foods and refined carbs of today’s food industry. That is the stuff of weight-gain and illness.

          Your body is a very amazing machine. Inside your skin, it stores water, fat, tissue…it processes your last meal, fluids, chemicals (good and bad) and is constantly changing and adapting to run optimally on the fuel that you give it.
Premium fuel: whole foods, like fruits, vegetables, whole grains, lean proteins and plenty of water will maximize fat burn and increase lean muscle mass, especially when combined with exercise. When you begin to store muscle, you may not see a change on the scale because muscle weighs much more than fat. It is the solid, sleek and shapely matter affecting the number on your scale and the number on your waistband. Keep at it by focusing on how your clothes fit, rather than being a slave to the scale. Stay on track by following my healthy and clean eating plan and the Daily Grind workouts and you will see that in time, the numbers displayed on the scale will follow your waistline…which is to say, they will both get smaller.

Hey Grinders! Welcome to Week 2 of the 30-Day Challenge!
If you’re just getting on board: WELCOME!
If you’re wondering what all my shouting is about: Head over to Jens Daily Grind for the workout component of the 30-Day Challenge and so much more!  Here’s the link: https://www.facebook.com/#!/pages/Jens-Daily-Grind/188589754509628

I know everyone’s busy because I got a few questions about what to put in lunches to make eating healthy easier. Here are some ideas to make on-the-go meals quick, easy and delicious. These are just a few examples. Get
  creative and if you have questions about any food or if there’s a subject you’d like me to cover, just holler. You can contact me via the contact page on the website, JDG page and my Facebook page at: https://www.facebook.com/#!/SilviaNenaNutrition. I’ve got your back!

Protein/Good Fat                                            Complex Carb                                                   Flavorings
4-6oz Grilled Chicken Breast                         1 cup Raw Veggies                                            Spices
1 small can Tuna                                           ½ cup Chopped Fruit                                          Herbs
½ cup Beans or Lentils                                  1 whole fruit                                                        Extracts
½  Avocado                                                    ½ cup Brown Rice                                              Raw Cacao Powder
1 cup Greek Yogurt                                        1 cup cooked Steel Cut or Rolled Oats
½ cup Hummus                                              1 hi-fiber tortilla, taco size
12-15 Raw Almonds                                       ½ cup roasted veggies
1 Tbsp Nut Butter                                           1 yam or sweet potato
4-6 oz Wild Caught Salmon                            Unlimited Salad Greens
1 Hard Boiled Egg                                           Sprouted Grain Bread
1 cup Milk of choice (low fat)
1 scoop Protein Powder

Some winning combos:
-  ½ red bell pepper + brown rice + lentils + spices of choice = stuffed bellpepper.
        Blend cooked rice and cooked lentils with spices and then stuff pepper. This can be heated in the microwave.
-  Grilled chicken + salad greens + veggies + avocado + vinaigrette = salad
-  Tuna + yogurt + spices + greens + hi-fiber tortilla = tuna salad roll up
        Blend first 3 ingredients and spread on tortilla. Top with greens and roll up.
-  Yogurt + fruit + nuts 
-  Nut butter + apple
-  Hard boiled egg + veggies
-  Cheese stick + orange
- Grilled or roasted chicken + yam + cinnamon
- Steel cut oats + fruit + cinnamon + nut butter

Some tips to make prepping and enjoying on-the-go meals a snap:
-   Pick up a re-usable containers in a variety of sizes from the market.
-   NEVER MICROWAVE YOUR FOOD IN PLASTIC. Most reusable containers are not BPA free. Keep a glass plate 
    or bowl in your desk drawer. Most offices have cupboards where you can store your plate.
-  Chop up fruits and veggies the night before, so you’re not rushing in the morning.
-  Pack foods in individual containers the night before, so you’re not rushing in the morning.
-  If you didn’t have time to chop up produce the night before, pack: apple, pear, banana, orange, red bell pepper (eat 
   like an apple), cucumber…
-  Pick up a “blender” bottle so that you can make your protein shakes on the run without a blender. Sundesa* makes
   one that is BPA free and comes with a wire ball that works like a whisk to prevent lumps. Pack a fork to mash fruit
   like bananas before adding.
   *There are lots of other blender bottles on the market. This is just one that I recently found at the market.
-  Small coolers or an insulated lunch box with an ice pack is a must, especially if packing dairy products, for optimum 
   taste satisfaction and to prevent food-borne illness.
-  When cooking something like grilled or roasted chicken, make enough to last for a 2-3 days and portion it out
   before storing it in the fridge. That way it’s ready to grab for lunch.
-  Fragile salad greens like it “just right”…not too hot and not too cold. Pack them on top of heavier items and don’t
   put them up against the ice pack.
-  FILL A BOTTLE(S) WITH WATER AND LEMON SLICES TO LAST A DAY. You should drink half your body weight
   in ounces of water each day to flush out toxins, optimize metabolic function, improve energy, focus and even skin
   quality. 
-  Pack nut butters in a square of foil, if you’re planning to pair it with celery, apple slices or as part of your protein
   shake. It’s easier to scrape it off the foil than try to get it out of a little container.
-  Don’t forget utensils and napkins.

           Good morning! This is Grinders Week and I am so excited to announce my partnership with Jen’s Daily Grind! We have launched a 30-Day Challenge that includes daily workouts posted on the JDG Facebook page and my nutrition program in a beautiful ezine format that you can download. The purpose of the program is to get you in shape, but also to change prevailing food perceptions. Learn why diets fail, which foods fuel your body, what “Edible Pollution” is and even get a sample menu that you can base your food choices on. This is not a diet, but a new way of looking at food. It is a lifestyle upgrade! There will also be daily tips my website, including this Wednesday’s special on food staples with two simple recipes and over 20 quick meal combinations from those foods alone!

Jen’s already put up today’s challenging, boot camp style workout that you can do at your own pace from home. Head over to give it a go: https://www.facebook.com/pages/Jens-Daily-Grind/188589754509628

Join the community, get more tips and updates on my page at: https://www.facebook.com/SilviaNenaNutrition

                               Come on, Grinders! The 30-Day Challenge is ON!
                                                    30 Days to a better body!
                                                                                            30 Days to a healthier you!
                                    Take The Challenge because YOU ARE WORTH IT!!

           Two studies in behavior, personality traits and psychology of how social cues and personal perceptions affect eating behavior were released last week. The first study examined the food choices of individuals identified as “people pleasers.” The study, published in the February 2012 issue of the Journal of Social and Clinical Sociology, assessed study participants for the trait which is characterized by putting others’ needs before one’s own, concern over offending others and an elevated sensitivity to criticism. People pleasers were more likely to overeat when they perceived that not doing so would offend the host or person offering them food. Aside from a tendency to gain weight, these individuals expressed remorse for eating when not hungry. While the study’s focus was on behavior, it’s important to note that feeling pressured to eat and subsequent remorse are stress factors that kick in a series of hormonal changes, including the release of cortisol. Cortisol is associated with slowing metabolism (fat-burn) and increasing risk of heart disease, cardiovascular disease and diabetes.
          The second study, published online in the Public Library of Science One (PLoS One), examines mindfulness during social meals. Recording over 4,000 bites taken by 70 pairs of participants, researchers noted that diners tend to match their eating pace and quantity of food eaten to others at the table. Even diners who regularly watched their eating habits, ordered dessert when others at the table did so…even when they later reported having been full!
          Combined, the studies reveal an elevated need for personal awareness of hunger cues when eating. Dr. Brian Wansink, a food behavior and psychology professor at Cornell University, former Executive Director of the USDA’s Center for Nutrition Policy and Promotion, and author of Mindless Eating, says that there are millions of social cues that prompt us to eat and most of the time, we’re not even aware that we’re being manipulated to eat. Take a look at the following insightful video on some cues that drive our eating behaviors and follow these tips to help you avoid extra calories in your day:
-          Ask yourself if you’re hungry when food, candy and beverages are offered to you.
-          It’s okay to say, “No.”
-          Pay attention to your hunger cues. Do you really want dessert or are you just going along with the crowd?
-          Set your fork down between bites and chew your food well. Many experts suggest chewing each bite 20
            times before swallowing.  At the very least, you may reset your table’s pace to a healthier rhythm.
-          Drink water after every bite or every other bite. Water is filling and slows your eating pace so that the
            stomach has more time to register fullness.

_           We’re at the end of January and this is about the time when New Year’s resolutions have either stuck, petered out or are about to go the way of last year’s forgotten resolutions. That could be because there is no clear plan on how to continue or get back to the healthier habits that you promised yourself 30 days ago. Here are some strategies to reground, re-energize and re-map your course toward better health and more vitality.
        -      One size does not fit all because you are not the ALL of the ONE. Think about that…if I were to say
             that beets fit all taste buds or running fits all bodies, would you agree? No, so don’t blame yourself and
             throw in the towel just because a new workout, diet or other program doesn’t work. There are literally,
             millions of strategies available out there and no matter how well-meaning and scientifically grounded a
             strategy is, it may not work for YOU. That’s because you are unique. You are the ONE IN A MILLION, so
             employ a One-In-A-Million strategy:
         -       Find the strategies that you think will work and then give them a test-run. Notice I italicized “think.”
               That’s because they look good to you, just like your plans on January 1st looked good, but they still need
               to stand up to use. The strategy might be as elaborate as joining a gym, a particular diet plan or joining a
               wellness group; and it can be as simple as changing just one thing: eliminating sodas or processed foods
               or smoking…or getting in 30 minutes of exercise daily, adding more produce to your diet or making sure
               you get to sleep on time.
           -    Pick ONE stragegy…big or little and give it two weeks.
                Why? Because you’ve got to take time to understand what works, what doesn’t and what changes you
                           can make to improve its effectiveness for you. Maybe the plan is to eat more vegetables, but you
                           hate cauliflower…eat cabbage or zucchini or bell pepper, instead. Maybe the plan is to get up
                           early and exercise, but you’re not a morning person…why punish yourself? Work out after work,
                           instead. Replace the dreaded burpees with push-ups and lunges…you get the picture. This is
                           YOUR program, own it.
            -  Be honest with yourself.You already know that being healthy means feeling great, having more energy,
                not dreading the scale at the doctor’s office or worrying about how clothes fit. It’s something that you
                need to do. How you do it is completely negotiable, but it requires honesty.
               Can you honestly...
                            Afford to throw out all of the processed and unhealthy food in your kitchen in regards
                            to budget, time, effort and cooking techniques? If not, start small. As you run out of
                            unhealthy products, replace them with healthier ones. Commit to adding more vegetables to your
                            meals.
                            Run a mile every day, even though you haven’t run in months or you have medical or
                            physical issues? If that is the case, try biking, swimming, walking…you get the idea: You’ve got
                            to move; how you do it, is completely up to you. A few years ago, I took up kickboxing as an
                            exciting, effective and motivating way to build strength, balance, and agility; but after two years, I
                            had a repetitive motion injury and the strangest thing was that in spite of my hand wraps and
                            protective gloves, my knuckles were black and blue. They didn’t hurt, but it was unsightly. So
                            while, I really liked the sport and exercise form, it didn’t like me. Instead of giving up on fitness, I
                            moved on to other exercises. When something is not working, it’s not a sign of weakness or a
                            reason to give up, it’s a sign to change your approach and keep moving toward your goal.
           Commit to the changes that your new strategy requires for success. Understand what is required, make minor adjustments, and accept that you will go through a period of adjustment as you incorporate the changes. Change means shaking up the status quo, but the pay off of sticking with it can be enormous. So don’t give up now and if you have, regroup and choose a new strategy to get back on track and make 2012 your healthiest year ever!

_           Could the bacteria in your gut affect your weight? According to mounting research…yes. Microorganisms in your gastrointestinal tract help to break up food, affect the health of your digestive tract and apparently dictate your weight.
          Probiotics are the “friendly” microorganisms that support digestive function, improve immunity and keep “unfriendly” bacteria in check. Too much of the bad kind of bacteria appears to trigger weight gain. The good news is that according to two recently published studies, diets rich in probiotics can offer immunity against obesity.
        The British Journal of Nutrition published research in which lab animals were divided into two groups. The first group got a steady diet of probitics from birth to adulthood and the second group a diet that promoted an “unfriendly” gastric environment. The results were nothing short of amazing. The probiotics group grew into obesity-resistant adults, while the second group was prone to weight gain. In a human study, published in the International Journal of Obesity children of mothers who ate a probiotics-rich diet during pregnancy maintained a healthy weight over ten years, compared to a second group of children who did not benefit from probiotics during fetal development. New research reveals that probiotics also appear to improve immunity by reducing inflammation and alleviating allergy symptoms and risk of chronic illness.
          Add probiotics daily to your diet by including naturally fermented foods, such as yogurt with at least 100 million live cultures per gram (distinguished with the “Live and Active Cultures” seal or ingredients listing). Organic Miso paste, organic Kefir, authentically fermented Kimchi and Sauerkraut, and raw Kombucha tea are also good sources of probiotics. Because sugar helps “unfriendly” microorganisms flourish, be sure that foods like yogurt and Kefir are low in sugar. Plain Greek yogurt is great with fresh apples or dark berries and chopped nuts. Commercially processed Kimchi and Sauerkraut are treated with chemicals and packed in salt to give them the fermented taste and consistency of the real thing, but do not have any health-promoting, live cultures in them. Buy authentic from a traditional deli or restaurant and ask about how they were prepared to ensure that you’ve got the good stuff. When I want sauerkraut, I pick it up from the Alpine Village Market deli counter. I don’t eat Kimchi often, so if someone knows of a good place to get it, please let me know and I will post it here and on the Facebook page.

_           We are a nation that likes to dine out. Busy schedules and high-calorie restaurant meals can take their toll on your waistband and heart health.University of Texas at Austin researchers counseled a group of ladies who regularly dine-out on nutrition basics for 6-weeks, offering half of them tips to prevent weight gain when dining out. Not only did the women who applied the tips not gain weight, they lost weight! Here are a few of the researcher’s “Mindful Restaurant Eating” strategies that you can apply:
    1-Slide half of your meal into a take-out box BEFORE you begin eating.
           Why: People tend to eat more slowly when there is less food on the plate. Since it takes about 20 minutes
                    for your brain to register fullness, a slower eating pace gives your stomach more time to clue your
                    brain in that it’s full.
     2-Form a strategy before you go. Checking out the restaurant’s online menu AND nutritional
        content.
           Why: You’ll be less likely to order high calorie options with a plan. Waiting until you’re seated in an
                    atmosphere of tempting smells can set you up to hate yourself in the morning.
     3-If the meal comes with a side you don’t really like, ask for extra veggies in its place or eliminate it
        completely. For example, my favorite sandwich at a local restaurant comes with a choice of high-fat side
        salads that I don’t enjoy: coleslaw, pasta or potato salad, so I request it without the side.
            Why: To keep yourself from eating extra calories just because they’re on your plate.

_ Congrats! You’ve made it through the first week of your resolution. You’re a third of the way to making a new habit. Experts say that it takes 21 days to form a new habit. Make sure that your goals are realistic and concrete. Instead of “lose weight,” try: “I will lose weight 1 lb this week by eating veggies instead of chips and walking 30 mins. each day.” Make a plan and stick to it until it becomes a habit.

Easy ways to add more produce to your day: Include a vegetable with EVERY meal. Make fruit your snack. Start and end your day with fruit. Try a new vegetable or fruit each week.

Nix the fast food to maintain a healthy weight. A study by University of Michigan School of Public Health suggests that fast food restaurants density with obesity rates world wide. Countries that have the largest percentage of fast food restaurants also have the highest obesity rates. The United States has 7.5 fast food restaurants per 100,000 people with a nationwide obesity rate of 30%. Compare those figures with Japan, where there are .13 fast food restaurants per 100,000 people with a obesity of approximately 3%, nationwide. The lead researcher of the study, Roberto Di Vogli points to open trade policies established in the 1980's as a main culprit in skyrocketing obesity rates, worldwide. "We see rates that have tripled or quadrupled...There is no biological, genetic, psychological or community level factor that can explain this. Only a global type of change can explain this," De Vogli stated.
SOURCE: University of Michigan, news release, December 2011

_ Happy 1st Monday of January!Get in a HEALTHY, not “forbidding” mind frame by giving yourself permission to make slow changes toward your wellness resolution. Making a “forbidden foods” list can set you up for failure. Instead, resolve to ADD more fruits and veggies to your diet this week. New recipes are coming each Wednesday. In the meantime, crunch into an apple, swirl veggie sticks in your hummus, relish a veggie-rich stir fry…and check out the healthy Recipes page.

Make a quick and wholesome lunch or breakfast starting with a slice of whole grain bread and a few whole or minimally processed, healthy toppings. Above are just three of my favorite quick meals, using whole grain bread as the basis. Don't forget 100% nut butters topped with banana slices. I also like to put mashed beans on a slice of whole grain toast. It's like an open-face burrito. Drain and rinse a couple cans of beans:pinto, black, kidney--sometimes you can find them already blended in a can--mash them and then pile them on your bread.

Choosing Your Bread:
Look for bread that is made with whole grains and minimally processed ingredients. Wording is important. Wheat flour is not the same as 100% whole wheat. It just means that the flour they used started out in a golden field of grain before it was processed; usually until it becomes nutrient-deficient white flour...so healthy shopper beware. Avoid breads that list sweeteners such as high fructose corn syrup or any word that ends with -ose; as in fructose, dextrose, sucrose. Those are added sugars that contribute to obesity and diabetes. If you're having a hard time finding a bread with no added refined sugars, look for raisins in the listing. Also avoid added oils, especially hydrogenated oils and fats. Finally, look for at least 4g of fiber per slice.
Choosing Your Topping:
Begin with whole fruits and vegetables: tomatoes, avocado, beans, thinly sliced apples and pears, sliced figs.
Pair with a healthy protein. Healthy plant-based proteins include: Beans, tofu, 100% nut butters, vegan cheese or a blend of vegan and regular low fat cheeses, such as used for the tomato toast, above. Healthy animal-based proteins include: Low fat cheese, lean chicken or turkey breast; crab, ceviche or tuna. While animal-based foods can be healthy, studies show that plant-based diet are healthiest. Try to make one meal each day plant-based to increase your fiber, antioxidant, and omega-fats intake and support good health.
Be judicious about fats and sodium.100% nut butters and avocados are naturally high in healthy fats and do not need added oil. Avoid butter, mayonnaise and other fatty spreads. Leave the salt shaker in the cupboard and use whole seasonings instead.
Sprinkle or Blend with your favorite whole seasoning: cinnamon, nutmeg, basil, oregano, crushed garlic, lemon zest, lemon juice.

Fantastic Eats:  Thinly sliced pears with reduced-fat swiss and cardamom; figs with almond butter and cinnamon; sliced tomato with reduced-fat mozzarella and fresh basil; roasted veggies (these will keep in an air tight container for 2-3 days in your fridge. Reheat or eat cold.) and hummus or goat cheese. The possibilities are endless!
Pair with Fresh Fruit or Veggies and Enjoy!