HEALTH BENE’S OF PISTACHIOS

The pistachio is a great source of fiber. It’s full of vitamins and minerals such as carotenes, iron and oleic acid, as well as antioxidants, which promotes a healthy heart and reduces risk of diabetes. Not just a healthy snack, the oil can be extracted to act as a carrier for aromatherapy, massage lotions and natural cosmetics.

Pistachio’s are a staple of the Mediterranean diet. You can find it as a topping for many of their dishes and the main ingredient in many of their delicious phyllo dough wrapped honey drizzled desserts called Baklava. You can experiment with making your own baklava or simply sprinkle pistachios on your salad, toss them into your greek yogurt or on top of your ice cream, or make a delicious coating for your favorite fish.

LOVE FOR YOUR PISTACHIO

To retain freshness, buy light-colored pistachios in the shell rather than processed, dyed or shelled nuts. Shell the nuts just before eating them.

Store pistachios in a cool, dark place, optimally in a sealed container.

Refrigerate pistachios for up to three months for a longer shelf life.

Freeze pistachios for up to one year for even longer shelf life.

NUTS AND BOLTS OF PISTACHIOS

One ounce of pistachios, or 49 nuts (thats more nuts per serving than any other kind of nut), contain 13 grams fat; 8 grams of carbohydrates; 3 grams of dietary fiber; 2 grams of sugar and 6 grams of protein.

My favorite pistachio comes from California, of course, try Keenan Farms of California or Setton Farms. Visit their website to find local shops or buy online.

NON-GMO

What consumers seem to be searching for are non-genetically modified organisms. single moms are searching for foods that safe and clean. Products that are raw, vegan or wheat/soy/gluten/sugar-free were the stars of the show.

TRENDS TO WATCH

Diet products that are plant based.

International influences boosting flavors in everything from pickled vegetables to popcorn. The three big ones this year are Indian, Korean and Mexican

Popcorn and pickled vegetables. My favorite is 479 Popcorn makes Fleur de Sel Caramel and Black Truffle + White Cheddar.

Granola in everything from chips to clusters. think thin crunch fruit nut bars are yummy. Try chocolate dipped nuts.

Chips and crackers made from vegetables, alternative grains, seeds and legumes (kale, quinoa, flax, hemp, lentils, chickpeas and sweet potatoes)

Flax milk, flax butter. Just like the old fashioned stuff but no GMO’s, zero saturated fat and zero trans fat. Try Flax USA. you can buy it online.

Freeze dried fruit snacks, freeze dried superfruits

Natural and organic energy bars. my favorite are kind bars. The best flavor is almond & coconut

Flavored waters and vitamin waters. Everyone is getting on the coconut water craze. Try O.N.E Coconut water. More hydrating than regular water.

Meat substitutes

Alternative cheeses made from rice and nuts

Dairy free products

Vegan products

Whole grain gluten free breakfast foods such as waffles, pancakes, english muffins and bagels. Try Arnel’s Orginals Certified gluten free baking mixes.

Ginger in all forms

Flavored peanut butters and other nut butters. Want to try White Chocolate Raspberry or Red Pepper? Check out P.B. Loco’s new flavors.

Gavin Smith, an ex-UCLA basketball player, father of three and Fox TV exec has not been seen since leaving a friends house seven days ago.

WHY INDULGE IN THE F

Fat is concentrated calories which interprets in our bodies as energy, or the fuel we single moms need to keep running. Fat contains 9 calories per gram versus carbs or proteins which only contain 4 calories per gram. Fat also delivers key nutrients to your body. Vitamins such as A, D, E, and K are fat soluble meaning they need to bind with fat to be absorbed. If the fat isn’t there the vitamins can’t be absorbed properly. So for example, topping your salad with a healthy fat dressing will assist with integration of the vitamins in the vegetables. Plus healthy fat like avocado and nuts take longer to digest and help keep you fuller longer.

LOW FAT LIE

When the trend for low fat took hold many manufacturers replaced the fats in food with sugar. The result was single moms gained weight from low fat alternatives rather than lost weight. Personally I think the taste of manufactured foods cannot compare to the real deal. It is tastier and healthier, you just need to manage your portion control.

GOOD FAT

A study in the journal of Diabetes Care found that a diet rich in monounsaturated fats, like almonds, may prevent the accumulation of abdominal fat. Combining fat and carbs in the same meal will keep single mom’s blood sugar stable and help you avoid hunger-inducing spikes and dips. Natural, no sugar or hydrogenated fat nut butters on whole grain toast, olive oil as your salad dressing or dipping veggies in some natural guacamole are good choices.

HEALTHY PORTIONS

Saturated Fats

1 tablespoon of butter = 12 g of fat

1 tablespoon of coconut oil = 14 g of fat

8 ounces of 2% milk = 5 g of fat

3 ounces of cooked ground beef = 13 g of fat

Polyunsaturated Fatty Acids

1 tbsp safflower, corn, sunflower, soy, cottonseed, peanut or other veggie or nut oil = 14 fg of fat

1 ounce dry-roasted sunflower seeds = 14 g of fat

Monounsaturated Fatty Acids

1/4 avocado = 7 g of fat

10 large green olives = 4 g of fat

1 tbsp of peanut butter = 8 g of fat

Omega-3 Fatty Acids

3 ounces of cooked salmon = 4 g of fat

1 can of sardines = 11 g of fat

1 ounce of walnuts (about 14) = 18 g of fat

Omega-6 Fatty Acid

1 tbsp margarine = 11 g of fat

2 tbsp of caesar salad = 17 g of fat

1 tbsp of almond butter = 9 g of fat

NEW FOR 2012

1. Neon- I was just in Paris during Spring Break with my youngest daughter and neon was everywhere! Neon is bold, bright and boastful. Brush some on to your fingers and toes to accent all the blacks and greys you’ve got in your closet from last season. colors and a top coat. Here’s a steal of a deal from Amazon . For $5 you can own your very own set of 6 neons for your nails.

2. Orange- Another huge trend is orange and coral. Again a fav in France. I saw a woman on the Champs d’ Elysees in an Orange track suit. I kid you not! Essie has a very rich blood Orange shade and OPI the perfect pumpkin color. Click on the links and you will find then on line for the best prices.

3. Pistachio – Go nuts..ok I couldn’t resist. The delicious color of those tasty nuts has been all over the runways this spring.“2012 is all about the color green,” says Essie founder Essie Weingarten to Refinery29. “There’s something really special about it, so you’re going to see a lot of it.” Try a taste of theEssie Navigate her. 

4. Pastels – You don’t need to be an Easter Egg to enjoy these pretty palettes. Try a fun yellow, purple or pink. I love love the Orly sweet collection.

5. glitter – Every single mom could use some gliz and glam, even if you are only going to the grocery store. China Glaze Techno is the bomb with its 3D holographics. You can put it on top of your other colors or be bold and wear it bare.

So go ahead, enjoy your thrifty single mom guilty pleasure….nail polish is the new shoe.

BPA ALERT

The Department of Health and Human Services is conducting new studies in both animals and humans to better evaluate the effects of BPA exposure. Some plastic bottles have been voluntarily pulled off of shelves by their manufacturers due to various reports indicating BPA may cause genetic damage or breast and uterine cancer. Until testing is completed and results are analyzed, the Food and Drug Administration is supporting recommendations to stop manufacturing infant feeding products produced using BPA chemicals. When choosing a recyclable bottle, use a bottle that is marked BPA-free.

DANGEROUS USES

Putting hot contents or  heating plastic bottles can be harmful, the heat causes chemicals such as dioxin, a toxic substance, to leach from the plastic into the bottle’s contents.

While freezing bottles is not inherently harmful, the reuse of plastic bottles still carries some dangers. Plastic bottles can carry bacteria. Freezing the bottles will not necessarily kill the bacteria that is living in or on the plastic. To prevent bacteria contamination for your children, single moms should thoroughly clean the plastic bottles before reusing or purchase bottles that are intended for reuse. Most plastic bottles that come with beverages are not intended to be reused.

SAFER OPTIONS

Carry a refillable steel thermos or buy a new BPA-free, reusable bottle. Lined aluminum bottles and stainless steel bottles are also a safe choice, and can be recycled after you are done using them. You will save money, avoid potentially dangerous chemicals and help the environment as well. One of my favorites is produced by Klean Kanteen®. They were one of the first to create BPA-free metal bottle for personal hydration to give consumers a safe, reusable alternative to the polycarbonate and lined aluminum bottles on the market. They use high quality, food-grade stainless steel because it’s time-tested and is superior in strength, durability and safety to aluminum or plastic. My other favorite, is Camelbak bottles.  They have a huge variety of options to choose from.

HAPPY EARTH DAY EVERYBODY!

EARLY A.M.EXERCISER

Though you may not feel hungry when you first wake up, fueling your body after an overnight respite prior to exercising is essential to make the most of your morning workout. For active early morning single moms the experts suggested eating a small carbohydrate and protein snack 30 to 60 minutes before exercise. According to the research this helps activate the glucose in your body necessary for your entire workout rather than your body eating away at that muscle protein you’ve worked so hard to build.

Try: 1 medium banana and 4 ounces of non-fat plain yogurt.

A light snack of carbs and protein after your workout is great for instant muscle refueling, repairing and rebuilding.

Try: 3 graham crackers, 1 tbsp of natural peanut butter and 4 ounces of low fat chocolate milk.

NOONER EXERCISERS

Working single moms may only be able to squeeze in a workout during lunch, so readily available foods work best. Whole fruits are an easy to pack complex carbohydrates and portable proteins are a simple solution to snack on one hour before your workout.

Try: a medium apple and the whites from 1 hard boiled egg.

Follow up your exercise routine with fruits and vegetables high in water content for rehydration and vitamins to prevent the oxidative damage done to tissues and muscles by the free radicals created during exercise.  Pair a juicy fruit or veggie with energy reviving and calcium rich proteins and you’ve got a healthy post-workout snack.

Try: 1 sliced red pepper or cup of watermelon with 4 ounces of yogurt. Or 1 orange and a single serving string cheese.

NIGHT OWL EXERCISERS

Single moms who save their workouts for after the little ones are sound asleep, might want to try high energy carbohydrates and healthy fats to beat the end of day slump.

Try: 1 small banana with 1 tbsp of peanut butter

Thirty to 60 minutes following an evening workout session go for a super charged refueling mini-meal, like a fruit smoothie. Smoothies incorporate fluids (provided by the water-rich fruits), carbohydrates (in fruit and yogurt) and protein (in yogurt and wheat germ). The fluids will replace what you lost through sweat and your muscles need the carbohydrates to replenish the glycogen that was used during exercise.

Try: Mixing 4 ounces of plain non-fat yogurt, 1/4 cup each of mango, pineapple, with a tbsp of toasted wheat germ and a touch of cinnamon.

ONE THING AT A TIME

The queens of multi-tasking, single moms, should strive to avoid doing more than one thing at a time. Overstimulation diminishes your ability to savor what you are doing.

SHARE THE JOY

Participate in activities you enjoy with people you like. Single moms consider actually engaging with your kids when you take them to the park. Swing on a swing with them or climb on the jungle gym. Exercising with your girlfriends is the perfect opportunity to share in joy.

SET REALISTIC GOALS

Give yourself a goal you know you can achieve and work towards it. Happiness is increased when you can accomplish what you set out to do. Focusing on small steps or three foot tosses is key. Lofty goals are sometimes so overwhelming you end up giving up. So for example, instead of saying you are going to lose 20 pounds by summer by going to the gym everyday and cutting out all carbs from your diet. Try including 20 minutes at the gym one week and/or making your lunch on one slice of bread instead of two.

CELEBRATE

Take time to appreciate your accomplishments. At the end of your day recall all that you have completed in the last 24 hours and honor yourself with a pat on the back.

PLAN FOR THE FUTURE

When you create a master plan for your future, spiritual psychologists call it a living vision, you increase your ability to manifest what you want. Take a piece of paper out and at the top write a sentence in a positive first person statement of what it is you want to accomplish. Then lay out the steps, again in the affirmative, what it will take to reach your goal. Post it up somewhere visible and read it daily.

All of these techniques can be improved with practice. So go ahead, exercise your joy and well-being!

STRIPPING THE CORDS

Evans told me she was a Wall Street Executive when the stock market hit it’s absolute low. Though she had survived five rounds of lay offs in a single year she decided enough was enough. Despite the fact that they asked Heather to stay on the management team she literally begged the guy she reported to to lay her off, after much cajoling she got it done. Now she and her husband run a real estate business on Bequia, www.islandpace.com.

WHERE AND WHY BEQUIA

Bequia, approximately 7 square miles, is the largest island in the Grenadines. There are 5,000 permanent residents, including a few hundred expats, mostly Brits and Canadians.

It has retained all it’s natural beauty, a relaxed lifestyle and local traditions, that have otherwise disappeared from so many Caribbean islands–and so much of the world, for that matter.
- It’s safe and friendly and walkable; so single moms can enjoy a coffee along the harbor while their children fish or swim off the dock or wander into town, without fearing for their safety.
- There is swimming, hiking, fishing, snorkeling, scuba, sailing, climbing trees, picking fruit, sighting whales and dolphins, playing tennis, riding in water taxis and pick-up truck taxis, eating out at relaxed restaurants, listening to live music, playing parlor games and board games, reading, visiting the turtle sanctuary, taking daytrips to Mayreau and St. Vincent, communing with goats, chickens, cows,lizards, bats, and giant caterpillars
- Special events include a New Year’s Eve firework’s show and an Easter regatta.

What Bequia DOESN’T have is equally important to single moms who want to unplug:
- No stores with anything an American kid wants, except T-shirts,
cheap earrings, and local crafts.
- No TVs, or at least very few.
- No affordable roaming rates. “Sorry kids, we can’t afford for you to use your phones.”
- No condos, big hotels, golf courses, traffic jams, duty-free shops, or gated communities.

HOW-TO TIPS

Heather began traveling to Bequia when her children were 4, 5, 8 and 12. Being a single mom and traveling with four young children sounded overwhelming, but Heather told me her favorite family memories are of traveling together. She only had one simple rule and that was that each kid had to carry her own bags. She bought an inexpensive set of leopard print bags online. Each girl had a roller bag, plus a knapsack full of books and games for the flight. Everyone would buy gum and magazines at the airport and share them. Once arrived, the younger girls loved spotting our luggage on the conveyors and hauling them off.

THE UPSIDE

“Being in the moment,” Heather said. “At home, someone always has something to plan, prepare for or rush to complete. In Bequia, we just were. It took forever for restaurants to serve us, so we did crossword puzzles out loud together or I read aloud to them. We spent long days at the beach, swimming and sunning. We went out to dinner and then dancing to live bands. There is a wonderful physical sense, too–the warm sun on skin, the cooling water. It’s very freeing.” Children may not always like the going but the being there is always worth it.

THE DOWNSIDE

A trip to Bequia is not for the faint of heart. It takes 12 hours from New York to get there including the layover in Barbados. Heather and her four learned to make the most of it with delicious milk-shake like “Cappuccino Coolers” they serve at the airport in Barbados. Children love adventures so as long as you keep them entertained and well fed, so a trip anywhere in the world is doable. 

THE ICING

I am not saying that every single mom on a vacation with her children will find her future soulmate, but one can only hope! And if any of us are as lucky as Heather we will. “I went to Bequia and fell in love–with the island. Years later, I fell in love with my husband, whom I met there” she told me.

Single moms

HEALTHY EATS

The significant difference in eating habits seems to be the key. Children and teens who are given higher intakes of dietary fiber over saturated fats and cholesterol has an affect on balancing out a young persons metabolism. Meals that are rich in vegetables and protein along with whole grain carbohydrates are optimal.

NOT JUST WHAT BUT HOW

Another significant plus is how single moms feed their kids in addition to what. Brian Wansink, PhD, director of the Cornell University Food and Brand Lab and author of Mindless Eating (Bantum 2006) has concluded that eating with a smaller plate, cup and utensils can help minimize food intake. Kids (and adults for that matter) will lose weight without even thinking about it. Here are some tips to help slow down your meals.

1. Use toddler utensils for smaller bites.

2. Use chopsticks instead of a fork to slow down your pace.

3. Eat with your non-dominant hand again lack of proficiency will slow down your pace.

4. Try eating with your eyes closed. In a blind taste test (literally) participants ate 22% less food.

5. Cut all your food into bite sized pieces, including sandwiches, bagels, protein bars and/or burgers

6. Eat snacks one at a time. So instead of placing the entire bag of chips out on the table and grabbing from there. Leave the bag in the pantry and take out one chip from the bag at a time. That will slow you down…and walking back and forth from the table to the pantry will burn calories!