Here’s an impressive centerpiece for a dinner party that’s low in fat and high in flavor yet easy and economical enough to serve on any weeknight. It’s lightly adapted from one in “The Red Truck Bakery Farmhouse Cookbook: Sweet and Savory Comfort Food” by Brian Noyes (Potter, $28), which calls for pork tenderloin. But if you can’t find one that’s unseasoned and unmarinated (check the label), a boneless pork loin will work just as well — you just may need to add a few more minutes of cooking time. Serve with fresh corn on the cob or rice, a simple salad or whatever vegetable looks good at the farm stand and watermelon for dessert for a perfect end-of-summer feast. Serves 6. RECIPE HERE. – Susan Puckett

Ingredients

• 1 (1 ½-pound) unseasoned pork tenderloin or boneless pork loin, trimmed of excess fat
• Kosher salt and freshly ground black pepper
• 2 tablespoons extra-virgin olive oil
• 2 tablespoons unsalted butter
• 1 medium yellow onion, finely chopped
• 1 teaspoon freshly grated ginger
• ½ cup apple cider
• 1 teaspoon cider vinegar
• 1 pint (2 cups) fresh or frozen blueberries
• 2 tablespoons finely chopped fresh rosemary
• 3 tablespoons peach jam

Instructions

1. Lightly season the pork on all sides with salt and pepper.
2. Heat a large cast iron skillet over high heat. Add the oil and swirl to coat.
3. When shimmering, add the pork, turning to brown it on all sides, about 5 minutes per side.
4. Reduce heat to medium and cook for 20 minutes, turning it occasionally, or until the center of the pork registers 145 degrees on an instant-read meat thermometer. (A pork loin may take 5 or 10 minutes longer.) Transfer the pork to a cutting board and cover loosely with foil.
5. Reduce the heat to low and add the butter to the skillet. When melted, stir in the onion and ginger, and cook for 15 minutes until the onion is golden-brown.
6. Stir in the apple cider and vinegar with a wooden spoon, scraping the bottom to dislodge any browned bits. Continue to cook for 5 minutes longer until the mixture thickens.
7. Stir in the blueberries, rosemary, and jam. Season to taste with salt and pepper. Let the sauce simmer for about 3 minutes longer until heated through. Let cool slightly.
8. Uncover the pork and slice it into ½-inch-thick pieces on the cutting board, then transfer to a large platter or individual plate. Serve with the blueberry sauce.

Susan Puckett is an Atlanta-based food writer and cookbook author.

Sharing the Good News about Healthy Eating

Bruce Mylrea went through life enjoying meat, French fries and more components of what he now calls “the worst diet on the planet.”

He says that contributed to his diagnosis of late-stage prostate cancer when was 52.

That led him to radically change his diet to one he says prevents and even reverses chronic, long-term illnesses and leads to sustained weight loss – a whole food, plant-based diet.

“The food promoted the cancer,” says Bruce now, nine years later. “It is also my most powerful tool for battling it.”

Bruce and his wife, Mindy, promote this way of eating with their nonprofit “educational movement” at OneDayToWellness.org website. They recently spoke at the virtual Functional Aging Summit, put on by the Functional Aging Institute.

The group’s cofounder, Cody Sipe, adopted the eating plan a couple of years ago and now swears by it, as well.

Whole-food, plant-based eating relies heavily on beans, peas, lentils and seeds; whole grains; high-fat healthy foods like avocados, nuts and olives; and vegetables and fruit.

A little animal-based food is allowed – but no processed food is.

Bruce and Mindy say to watch out for “SOS” – added sugar, oils and salt.

Instead of meat, they have found culinary delights with mushrooms, tempeh and soy. For instance, they’ll favor a black bean/quinoa burger over a traditional cheeseburger.

“There’s no human requirement for dairy,” Bruce says. “You’re better off without it.”

It might not be for everyone. But if you’re interested in learning more, the couple’s website is full of valuable insight and information. And, as it says, “What if a cancer diagnosis isn’t an ending? What if it opens the door to a new chapter that feels even better than the ones before it?”

It did for Bruce.

Healthy Recipe, Cornbread

This cornbread is free of oil, sugar, and cholesterol (what you’d find in many cornbread recipes), but full of classic, delicious cornbread flavor. From the Pritkin Longevity Center and Spa.

Ingredients

• 1 pound cornmeal
• 1/4 cup flour (stoneground whole-wheat)
• 2 teaspoons  baking powder
• 1/4 teaspoon cinnamon ground
• 1/4 teaspoon nutmeg ground
• 2 teaspoons Splenda optional
• 5 cups milk soy or skim
• 2 teaspoons vanilla extract
• 2 cups egg whites

Instructions

1. Preheat oven to 350 degrees F.
2. In a large bowl, combine all the dry ingredients (cornmeal through Splenda) and mix well. Make a hole in the center and pour in the milk and vanilla. Use a wire whisk to gently mix in the liquids, using a circular motion.
3. In a separate bowl, whip egg whites until fluffy. Pour into mixture and mix in.
4. Pour mixture into muffin cups or cake tin, and bake in a hot water bath* at 350 degrees for 45 minutes.
5. * To prepare a water bath for baking, put your filled muffin trays or cake tin in a larger pan and add enough boiling-hot water to reach halfway up the side of the smaller pan.

Nutrition

Serving: 1 Piece, 210 calories, 38g carbohydrates, 11g protein 1g fat, 2mg cholesterol, 1.6g fiber, 6g sugar. (Conducted by Spa Index Kitchen)

Here’s a healthy side dish that’s quick and easy to prepare. From Kroger.

Ingredients

• 1 1/4 pounds Brussels sprouts, trimmed and “shaved” or sliced thin (about 7 cups)
• 3 tablespoons olive oil
• 4 cloves garlic, sliced thin
• 1/2 teaspoon hot pepper flakes
• 1/4 teaspoon sea salt
• 1 lemon, zested and cut into 8 wedges

Directions 

• Step 1
  Preheat oven to 450°F. When the oven is hot, drizzle a large sheet tray with olive oil and place in the oven to heat it. Heat pan 5 minutes. Toss the shaved Brussels sprouts onto the hot pan; scatter garlic, pepper flakes, and salt evenly over the sprouts and return the pan to the oven.
• Step 2
  Roast the Brussels sprouts until just beginning to brown, about 20-25 minutes, stirring once halfway through baking time.
• Step 3
  Toss the Brussels sprouts with lemon zest and juice squeezed from 4 of the lemon wedges. Serve the Brussels sprouts with remaining lemon wedges on the side. Refrigerate leftovers.

Nutrition Facts
Recipe makes six servings.
Per Serving: 190 calories; 7g total fat; 1g saturated fat; 0mg cholesterol; 280mg sodium. 9g carbohydrates; 3g fiber; 2g sugar; 3g protein

Want proof that the habits you keep can make all of the difference?

Confucius said, “Men’s natures are alike; it is their habits that separate them.”

John Dryden famously said, “We first make our habits, and then our habits make us.”

And Aristotle noticed that “We are what we repeatedly do. Excellence then is not an act, but a habit.”

It’s pretty clear that the habits you adopt will shape who you are.

What are your habits?

Do you eat the same thing for lunch, go through the same exercise routine, and fall into bed at the same time each night?

Or maybe you’ve made a habit out of eating something sweet before bed, avoiding the gym, and staying up as late as possible.

When it comes to your fitness, the two habits that define you are your eating and exercise habits. Everyone that you know who is in great shape has dialed in these two important habits.

If you aren’t happy with your health or your body, then adjust your eating and exercise habits.

Here’s how to adopt a habit:

1. Decide on the ONE new pattern of behavior that you would like to develop. It’s tempting to pick up 3 or 4 healthy habits, but choosing just one new practice is realistic and doable.

Here are some healthy habit ideas:

• Do not eat after 7 pm each night.
• Bring your lunch to work instead of eating fast food.
• Exercise 4 times a week after work for 45 minutes each time.
• Only eat fruits and veggies as your afternoon snack.
• Get up early and exercise for an hour each morning.
• Come workout with us three times a week or find a Certified Functional Aging Specialist near you. 

2. Write your new habit down on paper. Also, include your three primary motivators for developing a new practice, the obstacles you’ll face, and your strategies for overcoming these obstacles.

Here’s an example:

• My new habit is to work with a personal trainer three times each week.
• My three primary motivators are 1) to feel confident in my sleeveless summer clothing, 2) to have more energy and 3) to fit into my smaller sized clothes.
• The obstacles I will face are 1) not having the energy to go to my session after work, 2) not having enough money to pay for the workouts, and 3) not having my partner’s support.
• I will overcome these obstacles by 1) doing my workouts before work instead of after work, so I have more energy, 2) cutting down on frivolous spending to ensure that I can afford it, and 3) asking my partner to join me so we can get in shape together.

3. Commit fully to your new habit in a public way. This commitment could mean posting it on social media, or simply announcing it at the dinner table. Put yourself in a position where you’ll be empowered to keep up with your new habit.

4. Keep track of your progress. You could keep a detailed journal or make a check mark on each calendar day that you successfully exercise your new habit.

Once your new habit becomes second nature, usually in about 30 days, feel free to add a second habit to practice by going through the same steps.

The main reason that you’re not happy with your weight is because of what you eat.

It’s hardly your fault.

Have you ever stopped to notice how many times you’re bombarded by food marketing each day?

Ads come at you from magazine pages, T.V. commercials, on websites and billboards, each boasting of cheap, convenient and tasty ways to cure your hunger.

The question “What’s for dinner?” has never been more complex than now.

Extensive menu options and large entrees have distorted your concept of a proper meal, and before you know it you’ve fallen into the trap of the chain restaurant, the drive thru, and the take-out line.

But wait – truly healthy eating is simple.

First you need to block out the blizzard of food marketing around you.

Remember that advertisers want your money, and they don’t stop to consider if the food they promote will expand your waist – that’s your job.

It’s safe to say that, with few exceptions, any food that you see marketed should be avoided. When was the last time you saw an ad for grilled white fish, steamed broccoli and a side of brown rice?

So what does truly healthy eating look like?

A healthy meal contains lean protein, fresh vegetables and a modest serving of whole grains.

Just as importantly, a healthy meal does NOT contain:

• Refined sugar / corn syrup
• Fried / fatty food
• Full fat dairy food
• Processed food with chemical additives

Healthy Breakfast:

Breakfast is the most important meal of the day. What you decide to eat when you first wake up will set the tone for the rest of your meals that day. Try these healthy options:

• Scrambled egg whites, sliced tomato and whole grain toast
• Whole grain oatmeal, sliced fruit and a protein shake
• Homemade breakfast sandwich: Multi-grain English muffin with lean turkey slices and egg

Healthy Lunch:

It is important to plan your lunch ahead of time in order to avoid turning to a fast food joint or vending machine. Pack your lunch the night before and carry it with you. Try these healthy options:

• Dark baby greens topped with chopped chicken breast and diced tomatoes
• Albacore tuna (packed in water), mixed with finely chopped cucumber over brown rice
• Homemade sandwich: Sprouted grain bread with lean turkey slices, lettuce, tomato and mustard

Healthy Dinner:

Dinner is the meal where most people splurge and eat far more calories than they should. Eating at home is the first step in reducing your dinnertime calories. Try these healthy options:

• Grilled white fish, sautéed spinach and whole wheat couscous
• Baked chicken breast, steamed broccoli and brown rice
• Try the recipe for Rosemary Lamb Chops in our Recipes section of our website

While healthy eating is a huge factor in achieving your ideal weight, exercise is the other half of the equation. Your exercise routine should be challenging and should be done on a regular basis.

We have heard people complain that it is very hard to eat nutritiously and yet stick within their budget. While some healthier choices are more costly, there are several ways to shop wisely and yet stay within that budget.  Below are 9 tips that can help you shop a bit wiser in the New Year:

1. Establish your priorities.

How important is good nutrition to you? Answering this question honestly can help you determine how much money you are willing to invest in your food. It’s difficult to spend money on things we don’t prioritize. Once we decide that our nutrition is something we want to invest in, it’s easier to make the following changes.

2. Plan and prepare.

When it comes to food, saving money always means investing more time in planning and preparation. Yes, we love the convenience of food on-the-go. But eliminating them from your grocery runs can instantly slash our expenses. Be prepared to start washing, chopping, storing, and freezing. Sit down and plan your meals out for the entire week. Make a grocery list and stick to it. Many websites will also offer coupons, making your choices a bit more broad. Attend our Super Market Shopping Tour and learn to shop smarter and make healthier choices.

3. Invest in a freezer.

If you have the space, this can save you major dollars in the long term. Buy good meat in bulk. Buy entire animals if you can. Get fruits and vegetables in large quantities when they are in season (and therefore the cheapest), then freeze them for use throughout the year.

4. Invest in a nutrition or cooking class.

Get a few friends together for a group session to save money. Pay for just a few consultations or classes to cover the basics. Learn to read food labels and get a grocery store tour (be careful when attending free tours—they are usually sponsored by a company with a vested interest in what you buy, so you won’t always be getting completely transparent information).

Spending money on a nutritionist may initially seem counterproductive, but there’s nothing worse than finding out that you’ve been spending all your money on food you thought was healthy, but really wasn’t. Many labels like natural, raw, and whole wheat are not regulated and can be used to sell products at a higher price. A nutritionist can teach you how to determine which foods live up to their labels and which are just clever marketing. Join us in our in our Nutrition 101 class to learn more about preparing nutritious meals.

5. Sit down for meals.

You’ll be amazed at how much more you eat when you’re on the run. Make time for meals. Sit at an actual table. You generally eat less if you eat with others, plus you are more likely to enjoy your food.

 6. Pay more but eat less.

Buy higher quality foods but pay attention to your portions. It’s important to accomplish this without feeling hungry, which is very possible by eating the right foods. Fruits and vegetables contain significant amounts of water and are therefore more filling. Whole grains are more satisfying than white flour-based products. In the end you feel full by eating less.  Supplement your diet with why protein and other healthy products.   Learn more about proper nutrition.

7. Choose your battles.

You don’t have to buy everything organic. Pick and choose according to your means, but keep in mind that there are certain foods with higher pesticide loads (and therefore better bought organic).

8. Get to know your food community.

Most cities have some sort of resource for getting fresh food at a good price. It could be a community garden, a food box program, or a farmer’s market. A little bit of research into your local options can go a long way.

9. Remember that any change is good change.

Don’t get discouraged. Your body is the greatest asset you own. Eating well may take up more of your time, but it can also help you live longer and feel happier. You’re stuck with your body for life; how you prioritize your food is ultimately your choice.

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