Tasty Tips: Setting Out Exciting Foods for a Family Gathering | Christian Activities

Easter is just around the corner, and other holidays and special occasions are not far behind. What can you serve your guests that will be exciting and tasty and a little different from what you usually serve? This article has some great tips for exciting food to serve at your next family gathering. 

Note: The fruit tasting tray idea is especially healthy.

Find all the tasty tips here:

• Tasty Tips: Setting Out Exciting Foods for a Family Gathering | Christian Activities

Related Articles:

• How to Transition to a Healthier Diet

How to Transition to a Healthier Diet

 If you are wanting to eat healthier food, but the prospect of changing your diet is just too daunting, here are some tips on how to make the transition to a healthier diet.

Although we need food to survive, and it's essential for bonding with others and keeping ourselves happy, many of us are on diets that aren't good for us.  Whether we overeat and are unhappy because of the resulting body changes or we undereat from stress, our bodies are showing it: these changes aren't healthy.

Unfortunately, many people think that the best way to change is to do it 'cold turkey.'  This approach can shock the system, forcing us into survival mode and killing our metabolism or overwhelming us mentally to the point that we quit because we're overwhelmed.

The best changes are gradual.

Here’s how to transition into a healthier diet without overwhelming your body or mind.

Start With Liquid Changes

Many people don't get enough water in their diets or take in calories in drinks.  The liquid isn't as filling as solid food, so many refer to this as 'empty calories' since you gain only calories instead of sustenance.  Although some drinks can be a good source of calcium or vitamin C, you could still gain these if you ate fruit instead, plus it would leave you fuller for longer.

Try to phase soda out of your diet and replace it with either flavored water or plain water if possible.  Adding ice and a squeeze of a lime wedge can make it easier to take down.

Move To Change One Meal A DayDon't cut all terrible food at once.  If you have an unhealthy eating style, the chances are that it's been going on for a long while.  Change one meal every day to start with, so you can acclimate to the new diet.  This could mean switching out skipping breakfast or eating an unhealthy breakfast to eat overnight oats with fruit and honey.  Or, you could go for vegetarian lunches so that you can get in more greens and healthy foods during the day.  You might have to break with this sometimes, like having to eat out while you look at real estate in Toronto, but when those times come, you should still try to be conscious of what you're taking in.

Shift Over To A Most-Meals Change

A most-meals change is a diet that doesn’t hold you back from still enjoying things you like.  You shouldn’t dedicate an entire day to 'cheat' food every week, but you should always occasionally want the things that make you happy.  This plan could mean that you have a really carby chicken alfredo once a week if it makes you happy, or even sneaking in one or two small chocolates or candy every couple of days.  You have to hold yourself accountable for this, but it's good to keep the little things you enjoy.  If you cut everything off, you'll be miserable and quit more easily.

Be patient with yourself as you make these changes.  No life change is easy, so it’s okay to have growing pains and fall off the wagon here or there.  As long as you get back into it and don’t give up, things will work out in the long run.

Related Articles:

• Tasty Tips: Setting Out Exciting Foods for a Family Gathering
• Eating Healthy "Garbage"--Tasty Broth

Eating Healthy Garbage--Tasty Broth

Making a Tasty & Healthy Broth from Food We Typically Throw Away

If the title of this blog posts conjures up images of someone eating from a trash can, you aren’t far from wrong. I have discovered a new way to recycle food by making a healthy broth from the pieces and parts we would throw away. I now freeze small bags of...well... garbage to use to make healthy meals.

We throw away the outer green layer of an onion because it is a little rubbery, but I toss it in a freezer bag. After harvesting herbs I take the leftover bare branches and twigs and add them to the freezer bag. The same goes for eggshells, parts of celery I discard, bones, etc. They all get tucked away in my freezer until I have enough to make a tasty broth.

When I am ready for some more, I just grab a bag of discarded food from the freezer, toss in a little seasoning, and add some water. After cooking in a crockpot in low for about 20 hours, I strain out the broth and throw the garbage away. The broth is so healthy with all its nutrients and is wonderful in soups and rice dishes. This broth is perfect for penny-pinchers and people who don’t like to waste anything as well as those who like healthy home-cooked dishes. So save your garbage to eat later. You’ll be glad you did!

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Tennessee Named 2017’s 3rd Fattest State in U.S. According to Study

Tennessee ranked 3rd fattest state in America

Proverbs 23:20-21

 Compare

20 Do not join those who drink too much wine or gorge themselves on meat, 21 for drunkards and gluttons become poor, and drowsiness clothes them in rags.

With November being National Diabetes Awareness Month and Americans collectively spending nearly $200 billion per year on obesity-related health costs, the personal-finance website WalletHub today released its report on 2017's Fattest States in America, along with interesting stats about diabetes in its Facts & Statistics infographic.

To determine which states contribute the most to America’s overweight and obesity problem, WalletHub’s analysts compared the 50 states and the District of Columbia across 19 key metrics. They range from share of overweight and obese population to sugary-beverage consumption among adolescents to obesity-related health care costs.

Here are some highlights from each report:

Obesity & Overweight Problem in Tennessee (1=Fattest; 25=Avg.)

• 9^th – % of Obese Adults
• 4^th – % of Overweight Children
• 5^th – % of Obese Children
• 7^th – % of Physically Inactive Adults
• 3^rd – % of Adults with High Cholesterol
• 16^th – % of Adults Eating Less than 1 Serving of Fruits/Vegetables per Day
• 7^th – % of Adults with Type 2 Diabetes
• 7^th – % of Adults with Hypertension
• 23^rd – Obesity-Related Death Rate

For the full report, please visit: https://wallethub.com/edu/fattest-states/16585/

Diabetes Facts & Statistics

• $407.6 Billion: Estimated cost of diabetes in the U.S. in 2015 ($312.2 billion in direct medical costs, $95.4 billion in nonmedical costs)
   
• $7,900: Average annual diabetes-related health care costs for patients
   
• 2.3: Number of times by which a diabetes patient’s health care costs increase
   
• 11 & 13 Years: Reduction in the average male and female type 1 diabetes patient’s life expectancy, respectively

For the full infographic, please visit: http://wallethub.com/blog/diabetes-statistics/41253/

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Tennessee Expo Aims at Making America Healthy Through Vegan Foods

On Sunday, September 17, 2017 the third annual Healthy Taste of Knoxville Health, Fitness and Nutrition Expo will take place from 1:00 PM - 4:30 PM at 3611 Kingston Pike, Knoxville, TN 37919.

The media and the public are invited to this free community based event that draws attention to the health benefits of a plant based diet and offers motivation and information for practicing a more healthy lifestyle.

While there is scientific evidence both for and against the vegan lifestyle, the growing popularity of vegan plant-based foods has sparked a debate over health and what constitutes a proper diet. Can plant based foods be tasty and healthy too? Haagen-Dazs and Ben & Jerry's think so as the plant based ice cream market is projected to grow 10% annually until 2027. (www.livekindly.co/plant-based-ice-cream-growth)

"Wow, wow, wow I never imagined meatless meals could be so satisfying." -- Oprah Winfrey.

"Becoming a vegan gave me another opportunity to live a healthy life." -- Mike Tyson.

"Basing our diets on plant foods which contain fiber and other nutrients, can reduce our risk of cancer." -- The American Institute for Cancer Research

The event attracts thousands of people each year from across Tennessee and surrounding states. Nearly 100 restaurants and organizations will participate this year including, the American Red Cross, Atlantic Natural Foods, Great Smoky Mountain National Park, Humane Society, Juice Bar, Kristina's Kitchen, Kroger Stores, Moe's Southwest Grill, Sanctuary Vegan Cafe, Save-A-Lot Grocers, Subway, The Vegetarian Express, Trader Joe's, Whole Foods, YMCA, YWCA and many more. (see complete list at: healthytasteofknoxville.com)

This is a family friendly event with many vendors providing free samples of their vegetarian, vegan and gluten-free cuisine. Cardiologist Dr. James Marcum, MD author of "Medicines That Kill," and cancer survivor Dr. Ruby Lathon PhD (Featured in the movie "What the Health.") will be on hand to freely answer questions related to a plant based diet and the effect on the human body. Other medical professionals and lifestyle educators will also be present for free consultations.

There is no charge to the public or the vendors. Vendors interested in participating in this years expo can find the registration forms on line at: www.healthytasteofknoxville.com

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The Truth About Turmeric and Curcumin

Front row of my spice cabinet: turmeric and curry powder

Spending my early childhood in India, I developed a taste for spices like curry powder and turmeric (one of the main ingredients in curry powder). After three years in New Delhi, my family returned stateside with a taste for curry. So when I started reading about the amazing health benefits of turmeric and its main chemical constituent, curcumin, a few years ago, I was intrigued.

Turmeric grows wild in the forests of South and Southeast Asia. There turmeric and curcumin have long been used in traditional Indian Ayurvedic medicine and Siddha practices as attempted treatment for various diseases and internal disorders, including indigestion, throat infections, common colds, liver ailments. It is also used topically, to cleanse wounds or treat skin sores. It is worth noting the average lifespan in India during the time of native Ayurvedic medicine was abysmally short.

However, the big money-making movement for "all natural" foods, medicines and products has quickly embraced older ethnic practices of using herbs and oils to treat everything from warts to cancer. Indeed, my own mother was an early subscriber to "Prevention" magazine where she learned about home remedies to treat lesions on the leg and succumbed to melanoma cancer as a result.

Today turmeric and curcumin have been put forth and hailed as treatments for everything from inflammation to high blood pressure, from arthritis to Alzheimers. 

Herbs, vegetables and fruits do provide necessary nutrients and have other benefits for the body, but there is little high-quality clinical evidence for use of turmeric or curcumin, as treatment for the wide array of ailments they are said to impact.

According to one curcumin study,  curcuminoids have been the subject of over 120 clinical trials against several diseases, but "No double-blinded, placebo controlled clinical trial of curcumin has been successful." That study found curcumin to be "an unstable, reactive, nonbioavailable compound and, therefore, a highly improbable lead." 

Another turmeric study looked at research on the spice for a variety of health conditions and found that, "Claims that curcuminoids found in turmeric help to reduce inflammation aren’t supported by strong studies."

Even studies where researches believe the turmeric has potential benefits are forced to acknowledge that while turmeric and curcumin, have been studied in numerous clinical trials for various human diseases and conditions, the conclusions have either been uncertain or negative. That points to the lack of systematic review conducted to evaluate the strength of the research.

An interesting study of turmeric's effects on skin indicates the spice "has been shown to exhibit anti-inflammatory, antimicrobial, antioxidant, and anti-neoplastic properties," but sums up by saying it "may provide therapeutic benefits for skin health" and that further studies are essential. 

In conclusion, the many alleged reports of the numerous health benefits of turmeric and curcumin are mostly anecdotal at best. The majority of reported clinical trials and research studies are inconclusive. There is no clinical evidence that turmeric or its chemical component curcumin have any medicinal properties and no proof turmeric supplements have any benefits.


I still plan to cook with turmeric. I enjoy the flavor and would not be surprised if turmeric, like other vegetable, fruits, herbs and spices, might add a modicum of healthy benefit to my diet. However, I won't be wasting my money on turmeric supplements with no clinical evidence and no proven benefits. The powerful all-natural spin machine can get rich on someone else's dime.

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Eating Healthy at Murfreesboro Farmers Market

Saturday Market on Main Street in Murfreesboro

July 8 brought the weekly Saturday Farmers Market on the Square to Murfreesboro, TN. Vendors lined the sidewalks on Main Street and around the square with fresh vegetables, meat products, organic soaps, honey and bee pollen, beautiful cut flowers and other delectable and healthy goodies.

Prices for fresh produce compared favorably to grocery stores, often less, and there is something more sensory and satisfying about picking out your veggies from colorful arrays outside in the sunshine. It's nice to support local farmers, too.

A local vendor at the Farmers Market sells sunflowers and produce

There were many varieties of healthy fruits and vegetables on hand including zucchini, tomatoes, corn, broccoli, potatoes, peppers, peaches, onions, cucumbers, lettuce, cabbage and mother produce from local farms. When you buy healthy food, healthy eating just seems to follow naturally.

Colorful tomatoes at the Saturday Farmers Market

Walking from booth to booth around the town square is also a good way to get out, get moving and get some light exercise, and if you end up walking back to the car with a big head of cabbage in your bag, you will get a little weight training to boot!.

The Farmers Market on the Square takes place in Murfreesboro at the historic Town Square every Saturday morning from 8 a.m. until noon and is well worth a visit.

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Want to Be in a Better Mood? Doctor Says to Eat These Foods

Eat Healthy & Watch Your Mood Improve: A number of lifestyle factors can contribute to depression, but one that’s often overlooked is what you put in your mouth says one doctor. “Diet plays a huge role in depression,” says with Dr. Christopher Calapai, D.O., a New York City Osteopathic Physician board certified in family and anti-aging medicine.

Do you crave sweet, salty, and fatty foods when you’re feeling blue? You’re not alone. But, says Dr. Calapai “If we eat better foods like lean proteins, whole grains, fresh fruits and vegetables, and fish, we short-circuit the junk food cravings and have higher energy levels and sharper mental focus."

* Vitamin D (sun exposure; fortified breakfast cereals, breads, juices, milk): Vitamin D is required for brain development and function. Deficiency in this “sunshine vitamin” is sometimes associated with depression and other mood disorders.

* "Smart" Carbs Can Have a Calming Effect

Carbohydrates are linked to the mood-boosting brain chemical, serotonin. Experts aren't sure, but carb cravings sometimes may be related to low serotonin activity.

Choose your carbs wisely. Limit sugary foods and opt for smart or “complex” carbs (such as whole grains) rather than simple carbs (such as cakes and cookies). Fruits, vegetables, and legumes also have healthy carbs and fiber.

* Tryptophan (protein sources including turkey, beef, eggs, some dairy products, dark, leafy greens): An amino acid, tryptophan is a precursor to serotonin. It’s not well understood, but low tryptophan seems to trigger depressive symptoms in some people who have taken antidepressants.

* Increase your intake of B vitamins

People with either low blood levels of the B-vitamin folic acid, or high blood levels of the amino acid homocysteine (a sign that you are not getting enough B6, B12 or folic acid), are both more likely to be depressed and less likely to get a positive result from anti-depressant drugs. In a study comparing the effects of giving an SSRI with either a placebo or with folic acid, 61% of patients improved on the placebo combination but 93% improved with the addition of folic acid.

* Boost your serotonin with amino acids

Serotonin is made in the body and brain from an amino acid called tryptophan. Tryptophan is then converted into another amino acid called 5-Hydroxy Tryptophan (5-HTP), which in turn is converted into the neurotransmitter serotonin. Tryptophan can be found in the diet; it’s in many protein rich foods such as meat, fish, beans and eggs. 5-HTP is found in high levels in the African Griffonia bean, but this bean is not a common feature of most people’s diet. Just not getting enough tryptophan is likely to make you depressed; people fed food deficient in tryptophan became rapidly depressed within hours.

* Up your intake of chromium

This mineral is vital for keeping your blood sugar level stable because insulin, which clears glucose from the blood, can't work properly without it. In fact it turns out that just supplying proper levels of chromium to people with atypical depression can make a big difference.

*Select Selenium-Rich Foods

Studies have reported a link between low selenium and poor moods. The recommended amount for selenium is 55 micrograms a day for adults.

Evidence isn't clear that taking supplements can help. And it's possible to get too much selenium. So it's probably best to focus on foods:

•           Beans and legumes

•           Lean meat (lean pork and beef, skinless chicken and turkey)

•           Low-fat dairy products

•           Nuts and seeds (particularly brazil nuts - but no more than one or two a day because of their high selenium content)

•           Seafood (oysters, clams, sardines, crab, saltwater fish, and freshwater fish)

•           Whole grains (whole-grain pasta, brown rice, oatmeal, etc.)

* Caffeine

Caffeine may be difficult for many people to completely eliminate from their diet. However, it is good to only have caffeinated drinks in moderation, particularly when you are experiencing depression-like symptoms. Caffeine can disrupt sleep patterns and make you feel anxious, both of which won’t help your depression. People who drink more than 400 milligrams of caffeine a day, the equivalent of four cups of brewed coffee, should consider cutting back.

Dr. Christopher Calapai, D.O. is an Osteopathic Physician board certified in family medicine, and anti-aging medicine. Proclaimed as the "The Stem Cell Guru" by the New York Daily News, Dr. Calapai is a leader in the field of stem cell therapy in the U.S.

Dr. Calapai received his medical degree from New York College of Osteopathic Medicine and he consults in Manhattan with practices on Long Island, in East Meadow and Plainview. He has appeared on News12 and in the pages of 25A Magazine and Social Life Magazine.

He is the author of E-books Heavy Metals and Chronic Disease, Reverse Diabetes Forever! Seven Steps to Healthy Blood Sugar, Top Ten Supplements You Can't Live Without, and Glorious Glutathione. Learn more about Dr. Calapai on his website:  www.drcal.net

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Thanksgiving & Holiday Eating Tips

With Thanksgiving just around the corner. Focus on the Family has come up with some tips to help you make Thanksgiving dinner more healthy and enjoyable.

Here are just a few healthy eating tips compliments of Focus on the Family. These would apply to the holidays as well as Thanksgiving:

• Provide nutritious appetizers and dishes. Allow guests and family to nibble on vegetables before dinner. Also, you might be surprised that many side dishes are quite delicious even without gobs of canned cream soups and loads of carbs and fat.
• Don't wait until dinner to eat. A healthy breakfast and snacks before the big meal can help keep you from overindulging.
• Stay hydrated. Drink plenty of water before and during the feast. It will help you feel full and replaces high calorie drinks.
• Have some sweets—in moderation. Healthy eating doesn't mean you'll never again eat anything you like. But it does involve not eating half a pie. Sample the sweets, just don't gorge on them.

Special thanks to the good folks at Focus on the Family for these timely Thanksgiving tips.    For more Thanksgiving reading, check out the Focus on the Family article Seven Days of Gratitude

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Is canned food bad food? New study says no -- Examiner

Is canned food bad food?


The "all-natural" movement spends a lot of time talking and blogging about how bad canned food is for you, but is all that fearful propaganda really true?

In spite of fears about preservatives and BPA in canned goods, some new studies have surprising information to add to the controversial debate.

A new study released by Del Monte Foods answers the question: Do families who eat canned veggies get more nutrients than those who don't?

Read more about the controversy at:  Is canned food bad food? New study says no

Also see: Is canned food bad food? New study says no -- Examiner


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Why Canned Food May Be Healthier Than You Think

A surprising (and fiber-rich) new study, with an accompanying infographic released by Del Monte Foods.

Question:  Do Nashville families who eat canned veggies get more nutrients than those who don't? Answer:  According to the 2016 "Canned Vegetable Nutrients Study" -- a dietary analysis of 24,000 people conducted by the Canned Food Alliance, with analysis by Dr. Marjorie Freedman (of San Jose State University) -- the answer is a resounding "yes."  Del Monte's infographic explains this new data.  https://prhacker.box.com/Del-Monte-Infographic Consider this: *  94% of American adults are not eating enough fruits and vegetables *  Adults who eat canned fruits and vegetables eat 19% more fruit and 17% more veggies than those who don't *  Adults who eat canned fruits and vegetables consume 7% more dietary fiber and 5% more potassium than those who don't *  Canned fruits and vegetables include low-sodium options and non-GMO foods like Del Monte Blue Lake Cut Green Beans These nutritional benefits affect our kids, too: *  9 in 10 kids don't eat enough vegetables and 6 in 10 kids don't eat enough fruit *  Kids who eat canned fruits and vegetables eat 14% more fruit and 22% more veggies than those who don't *  Kids who eat canned fruits and vegetables consumed more protein, fiber, vitamin A, calcium, and potassium (but less fat) Experts believe that canned food has this surprising effect not only because canned vegetables carry nearly identical nutrients to their fresh-cooked counterparts, but they are also an easier way to get recommended daily servings of fruits and veggies -- which can lower risk of heart disease, stroke, and certain cancers. Because most Del Monte fruits and vegetables often go from farm to can within one day, before arriving in Nashville grocery stores, they lock in key nutrients – allowing us to enjoy the benefits of their favorite veggies, even when not in season.  For tips on delicious ways to incorporate more nutrients into your diet, visit: Delmonte.com/addveggies

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