03-04-10

5 Tips To Satisfy Even The Most Time-Starved Families

There’s no question Canadian families are time-starved. After all, according to Stats Canada 65% of all women with children under the age of three, work full time. So, just how do mom and dad juggle life to maintain healthy nutrition for the entire family?

“It’s not easy,” says Rose Reisman. But having raised four kids of her own—while at the same time managing her several businesses, writing her bestsellers, participating in charity events and corporate speaking—somewhere in there she makes a lot of family meals.

Still, equally as important as nutrition for Rose is the importance of families taking time to stop all other activities and eat together. “The dinner hour is our only hope of catching up with each member of the family and finding out what’s going on in their daily lives,” she writes in her book, Weekday Wonders: Healthy Light Meals for Every Day.

So, to make eating at home with your family more than a weekend activity, we offer the following 5 tips and thoughts to help make mealtime a delicious and nutritious reality. Also, be sure to check out a litany of Rose’s wonderful recipes (which includes those referenced below, plus many, many more) at The Art Of Living Well

1. Curb the enthusiasm for fast food
Avoid fast food at all costs. “It’s economical to eat at home—fast food is not healthy or cheap,” says Rose. The cost of the very same raw ingredients are literally about 20% of what you’d pay for the fast food. Instead, try sly spins on fast food, “a wrap can be a quick meal,” says Rose. “Fast-food wraps are not so healthy. I’m just showing people you can do this stuff with low fat.”

2. And steer clear of grocery junk food too
You and your kids cannot be fueled by overly processed, empty calories. “All we’re hearing every day is diabetes, obesity, cancer,” Rose says. Most prepared retail meals are laden with sodium and fat.

3. Make wow factor meals, everyday
Nutritionally prepared meals needn’t ever forsake flavour… Rose’s wonderful recipes defy any perception that healthy be bland, boring and unsatisfying. “We are getting away from the meat and potatoes family,” says Rose, suggesting modern stand-ins such as main-dish soups and salads, one-dish meals, stir-fries like mango-beef and tuna with coconut Thai sauce, and vegetarian entrées.

4. Snacking is a good thing!
Kids who eat lunch at 11:30 are ravenous by 4:30 p.m. So Rose suggests either feeding them dinner at 4:30 (if you work at home) and let them have a little at the family dinner table later, or instead of dinner set out fruit or veggies. “When it’s there, they’ll gobble it up.”

5. Approach family eating as a life skill
We carefully plan and schedule hockey and band practice, but don’t bother to organize a week’s worth of menus. “We seem to wing it most of the time…people are still not putting it as a priority.” Do not let other activities get in the way of meal times, and as best possible, try to set times for snacks and meals. And to help hone your shopping list planning check out an entire month’s worth of complete shopping lists in Rose’s Weekday Wonders: Healthy Light Meals for Every Day (Penguin Books).

02-25-10

3 Podium-Worthy (& Nutritionally Grounded!) Dishes To Enjoy As We Watch Canada Soar!

Whether it’s Alexander Bilodeau winning Canada’s first ever gold on home turf or Clara Hughs shining in her bronze finale, most Canadians will surely remain glued to their sets for the remainder of these truly spectacular Vancouver Olympic games. So as our women’s and men’s hockey teams advance to gold, and with the extraordinarily courageous, Joannie Rochette skating with a heavy heart… there are many hours of thrilling action ahead.

But as spirits soar and we get caught up in the festivities, how we eat and drink tends to nosedive. So, as you cheer on our athletes during the remaining week or so of competition, we present these 3 delicious and nutritiously grounded dishes and desserts we hope you, your family and friends will find podium-worthy…

Rose’s Tex Mex Chili

This is a great, lighter chili typically served in the Southwest. Using chicken rather than beef reduces the calories and fat. Dusting the chicken with flour maintains the moisture. Aged cheddar is the perfect accompaniment. Add diced avocado to the list of garnishes if you like.

Ingredients:
12 oz skinless boneless chicken breasts (about 3 breasts), diced 1/4 cup all-purpose flour

2 tsp vegetable oil

1 1/2 cups chopped onion

1 cup canned corn, drained

2 tsp finely chopped garlic

1 1/2 cups canned black beans,
drained and rinsed

2 1/2 cups tomato sauce (or store-bought spaghetti sauce) 3/4 cup chicken (or beef) stock
1 Tbsp chili powder
1 1/2 tsp dried basil
1 tsp dried oregano
1 1/2 tsp seeded and finely
chopped jalapeño pepper (or 1½ tsp hot chili sauce)
pinch of salt and pepper
1/4 cup chopped cilantro or parsley
1/2 cup shredded aged light cheddar cheese
1/4 cup low-fat sour cream

Directions:
Place the chicken and flour in a bowl and toss to coat. Lightly coat a nonstick saucepan with
cooking spray, add 1 tsp of the vegetable oil and set over medium heat. Sauté the chicken for
5 minutes or until it is lightly browned on all sides, but do not cook through. Set aside.

Re-spray the same saucepan, add the remaining vegetable oil and set over medium heat. Add
the onion and cook until soft, stirring frequently, about 5 minutes. Stir in the corn and garlic
and continue to cook and stir for 5 minutes or until the corn is browned.

Stir in the beans, tomato sauce, stock, chili powder, basil, oregano, jalapeño, salt and pepper.
Bring to a boil, reduce the heat and cover. Simmer for 15 minutes. Add the diced chicken and
simmer, uncovered, for 5 minutes or until the chicken is just cooked through and the chili
thickens. Serve the chili in bowls, and garnish with cilantro, cheese and sour cream.
These burgers are extremely moist and flavorful due to the hoisin sauce. Instead of meat, use ground chicken, veal or pork, or try a combination.

Serve these on miniature hamburger buns and add some sautéed onions. If you prefer, make 4 or 5 burgers instead of the minis.

Miniature Hoisin Garlic Burgers

Ingredients:
1 lb extra-lean ground beef
1/4 cup dry breadcrumbs
1/4 cup chopped green onion
1 egg
3 Tbsp chopped cilantro or parsley
4 Tbsp hoisin sauce
2 tsp minced fresh garlic
1 tsp minced fresh ginger
2 Tbsp water
1 tsp sesame oil

Directions:

Heat the barbecue to high and spray with cooking oil, or preheat the oven to 450°F.

Combine the beef, breadcrumbs, green onion, cilantro or parsley, 2 Tbsp of the hoisin sauce, garlic, ginger and egg in a bowl. Mix thoroughly and form into 10 mini burgers.

Whisk the water, remaining 2 Tbsp hoisin sauce and sesame oil together in a small bowl. Brush half of the sauce over the burgers. Barbecue, or place on a rack on a baking sheet and bake for 10 to 15 minutes (until no longer pink in the center). Turn the patties once, halfway through, and brush with the remaining sauce. Serve on mini hamburger buns, if desired, and garnish with sautéed onions.

Cappuccino Rocky Road Cheesecake

A great combination for a cheesecake is coffee, chocolate chips, marshmallows and toasted almonds. This cheesecake is not only delicious but beautiful to present to your family and guests, especially if you drizzle it with more chocolate.

Ingredients:
1 2/3 cups chocolate wafer crumbs
2 Tbsp water
1 Tbsp vegetable oil
11/2 Tbsp instant coffee or espresso powder
1 1/2 Tbsp hot water
2 cups light ricotta (5%)
1/2 cup light cream cheese (about 4 oz), cubed
1 large egg
3/4 cup low-fat sour cream
1 cup granulated sugar
3 Tbsp all-purpose flour
1/3 cup miniature marshmallows
3 Tbsp semisweet chocolate chips
3 Tbsp slivered toasted almonds

Directions:
Preheat the oven to 350°f. Lightly coat a 9-inch springform pan with cooking spray. In a small bowl, combine the crumbs, water and oil. Pat onto the bottom and partially up the sides of the pan. Dissolve the coffee in the hot water. In the bowl of a food processor, add the ricotta and
cream cheese, egg, sour cream, sugar, flour and dissolved coffee. Purée until smooth. Pour
into the pan and bake for 35 minutes.

Remove from the oven. Sprinkle the marshmallows, chocolate chips and almonds over the cake and bake for another
5 minutes. Allow to cool, and chill before serving.

02-11-10

5 Healthy Tips To Get You Through The Winter

While this winter has hardly been typical (touch wood!) so far, snow or no snow, the cold temperatures do have an impact on how we eat, as well as triggering cravings for foods versus those our bodies actually need to survive these often sunless days. Here are few tips to tide you over until spring has sprung…

1. We definitely crave carb-heavy comfort foods this time of year (they contain the uplifting brain chemical serotonin, which gets depleted during cold months), but be sure to steer clear of refined carbohydrates and go for whole grains, use sweet potatoes in place of white in a mash and get re-acquainted with good old fashioned oatmeal dressed with dried fruits and drizzle of honey.

2. Another essential nutrient we get less of this time of year is vitamin D. Choose foods high in it like fatty fish, whole eggs – and because it’s hard to get vitamin D from food alone, consider taking supplements… best to consult your doctor or nutritionist to find out dosage and type best for you.

3. Load up on purple fruits like grapes, cranberries, blueberries, all loaded with vitamins and antioxidants—among the best antidote to fend off a nasty cold.

4. Be sure not to stay housebound—get outside and breath the crisp, clean air… guaranteed to burn lots of calories to get trim just as spring arrives.

5. Don’t forget to SMILE! Besides making you look better smiling has been proven to relieve stress, boost your immune system, lower your blood pressure and release endorphins into your body that make you feel better. Regardless of the weather these are great reasons to show off you pearly whites.

01-11-10

5 Core Approaches To Achieving Weight Loss Success in 2010

Make you New Year’s resolution to finally shed those extra pounds a life long resolution. It’s Rose’s proven belief that “life in balance” is not only the key to a sustainable, healthy weight, but to overall physical and mental happiness. There really are no secrets, just a conscious approach to tweaking, adjusting and re-learning how, what and when to eat. So, following we present our first 5, core Approaches to help you reach your goals…

Approach #1 – Eat For The Long Term
Meaning that there is no magic dieting bullet… in fact, the magic, is the cumulative results of consciously changing to good eating habits and learning to love food from a fresh, new perspective.

Approach #2 – Eat Often
When hunger attacks, the mind is not the most rationale, and we tend to reach for anything and everything in sight to quench it, with little regard to nutritional content. Eating regularly, which keeps blood sugar levels on an even keel, is the single most important remedy to curbing hunger, and healthy snacking between meals is a great way to stay on track throughout the day. And never, ever skip breakfast – it’s the single most important meal to kick-start your metabolism, and keep it going throughout the day.

Approach #3 – Variety Is Critical
We forget (or simply are not aware) that our bodies require 40 different nutrients for good health, so variety is not only key, but makes for a sustainable approach to shifting to healthier eating habits. Once you determine how many calories you need daily to either sustain your current weight, or to meet a weight loss objective (with which Rose Reisman Personal Gourmet is delighted to help you determine), the next step is to ensure those total calories are made up of a daily selection of foods that include dairy, whole grains, meat, fish and poultry and variety of vegetables and fruit.

Approach #4 – Beware of ‘Portion Sprawl’
Not only do portions grow out of control over the holiday season, ‘portion sprawl’ is endemic in North America. If you consciously keep portions to a reasonable size, you really can eat whatever you want… which, without question quashes any feelings of deprivation that often lead to back to unhealthy eating habits. Keep in mind portions are surprisingly smaller than which marketers have trained us to believe. For instance, a serving of cooked meat is 3oz., or roughly the size of a deck of cards. And beware: a single pint of ice cream (yes, a Haagen Daaz container) actually equals 4 servings!

Approach #5 – Keep Hydrated
Not only is water essential (8 or more glasses every day) for thorough digestion, aiding the liver and kidneys to flush out waste and fat, but it also serves as pre-meal appetite suppressant. Before each meal, have a glass of water and wait 2 to 3 minutes before eating – we guarantee you’ll slow down and appreciate the fresh, high quality food you’ve put effort into preparing, and you’ll likely eat less too!

01-08-10

Helping You Kick-Start Your 2010 Resolutions!

It’s hard to believe that 2010 has arrived! Holiday parties have come to end and New Year’s resolutions have kicked in! At Personal Gourmet we’re committed to help you kick start your New Year’s Resolutions… so we’re offering the following, very appetizing promotions to realize your weight loss goals…

1.  Sign up with a friend who hasn’t been on the program and both receive 10% off  (use promo code “newyears10″)

OR

2.  Sign up for a 28-day package and receive a $28.00 gift certificate for the Pickle Barrel

OR

3.  Sign up for a 60-day package and receive a $40.00 gift certificate for the Pickle Barrel

Give The Ultimate Belated Xmas Gift!

Did you miss someone on your gift-giving list this year? When you sign up for any package 14-days or more you’ll receive a 2-day sampler* to give to a friend!

* please note that the 2-day sampler cannot be applied towards your own package

One day sale this Thursday – Sign up for any package on Friday, January 7th and receive a free Rose Reisman cookbook.

We look forward to a fantastic 2010 and hope these offers get you started in the right direction.

To sign-up for any of the offers please click here.

12-24-09

That Perfect Holiday Dress

Holiday parties are here and it’s time to dress… thankfully there are lots of options to choose from this festive season. Let’s start with dresses. The reason Rose loves dresses is because once you put one on, regardless of the occasion, you instantly feel festive and great about yourself.

There are several types of dresses that just feel right this holiday season…

Look back to the 20’s
20’s inspired dresses are in. Whether you choose a dress in champagne colour or a stylish black dress with a V neck and a tasteful feather hem at the bottom.

Off the shoulder glam
Off the shoulder tops and dresses instantly make you more glamorous
This season most celebrities are sporting the off the shoulder fashions. Why not try a stylish black or vibrant red full length off the shoulder gown.

Throwback to the 50’s
For a holiday party, try a checkered dress with a tailored waist with the hem that is at your knee level. Be careful with the colour. White and black checkers are a safe bet.

The royal colour of gold
Yes, I know that the royal colours are usually purple, but not everyone can pull off a purple dress. Try a dress with gold circles on a lean, skinny-strap sheath with the slightly raised waist that would make your legs look longer.

12-23-09

Getting The Skinny On Fat

Heading into 2010, and no doubt many have committed to finally dropping those extra pounds, or at very least, modifying eating habits for the better over the long term. Fat… the good, the bad (and even the ugly!) plays a big role (no pun intended) in healthy eating. Yet, getting it all straight can be confusing, so here’s the skinny on fat…

First off, fat’s definitely gotten a bad wrap amid a decade or more of diet trend philosophy. The fact is, fat is one of many nutrients that’s essential for healthy weight maintenance. At a very primitive level, fat provides a taste and texture element, and innate physiological effect regarding the way we enjoy food. But even more importantly, it’s a vital energy source, which carries fat-soluble vitamins essential for growth.

Still, too much fat leads to obesity and related negative effects, such as heart and vascular disease and diabetes. The Canadian Heart & Stroke Foundation cautions that a lot of the fat in our diet is not seen – it’s already in the foods we have purchased. However, added fats like oils used in stir-fries, dressings on our salads and spreads on bread, can contribute even more fat to our diets. The Food Guide suggests limiting these types of visible fats and using mostly unsaturated varieties.

Nutritionists widely agree that Canadians should consume 30 percent or less of their total daily calories from fat, with 10 percent or less of those calories from saturated fat. Remember, the 30 percent refers to your total fat intake over time, not single foods or meals. The nutritional panel on food packaging is helpful to determine how much fat is in a particular product, and how much of that product therefore relates to your optimal, daily dietary intake.

Always be on guard for saturated fats (those that are solid at room temperature, such as animal fats and hydrogenated margarine) and steer instead to really good fats and oils that come from UNREFINED vegetable sources like olive oil or oily fish. Remember, foods high in fat can be part of a healthy diet – it’s all about balance with other lower-fat food choices.

The bottom line is regardless whether saturated, polyunsaturated and monounsaturated fatty acids (most fats we eat are a combination of each of these) all types of fats contain 9 calories per gram.

For even more information about fat, nutrition and health, check out the The Hearth & Stroke Foundation.

12-23-09

A Decadent Black & White Dessert Duo To Ring In 2010…

Miniature Chocolate Mudpies & Coconut Layer Cake With Italian Meringue Icing

Go ahead and indulge with two of Rose’s dessert classics—your guests will never know they’re both easy on the fat and calories…

Miniature Chocolate Mudpies

When you deal in miniature, you’re working with the perfect way to maintain the presence of all

your favourite desserts in any diet. Don’t deny yourself – just make it mini!

1 cup chocolate wafer crumbs 1/2 cup cocoa powder 1 tbsp water 2 tbsp all purpose flour 2 tsp vegetable oil 2 1/2 oz light cream cheese 2 tbsp chocolate chips

2 large eggs 2 tbsp hot water 1/4 cup low fat sour cream 1 tsp instant coffee 3 tbsp corn syrup 1 cup brown sugar 1 tsp vanilla Garnish with icing sugar

Preheat oven to 350 F.  Spray a 12 cup muffin tin with vegetable oil.

In small bowl combine wafer crumbs, water and oil until mixed.  Divide and pat into bottom of muffin tins. In small bowl combine chocolate chips, water and coffee.  Microwave for 40 seconds or just until chocolate begins to melt.  Stir until smooth.

In bowl of food processor add sugar, cocoa, flour, cream cheese, eggs, sour cream, corn syrup and vanilla.  Puree until smooth.  Add chocolate mixture and puree until smooth.  Divide among muffin cups and bake for 12 minutes or just until centre is still slightly loose.

Cool and chill before serving.  Remove from tin with a knife. Garnish with icing sugar.

Coconut Layer Cake with Italian Meringue Icing

Rose used to avoid coconut desserts entirely but now that light coconut milk is available, she always looks for ways to use it. To toast the coconut, brown it in a skillet over high heat for approximately 2 to 3 minutes.

1 1/4 cups granulated sugar 2 egg whites 3/4 cup light coconut milk 1/4 tsp cream of tartar 1/3 cup vegetable oil 2 eggs 3 large egg whites 1 1/2 tsp pure vanilla extract

3/4 cup granulated sugar 1 1/4 cups all-purpose flour 1/4 cup water 1 1/2 tsp baking powder 1/4 tsp cream of tartar 1/4 tsp salt 3 Tbsp coconut, toasted

Preheat the oven to 350°F. Spray two 9-inch round cake pans with cooking oil.

For the cake, beat 1 cup of the sugar, the coconut milk, oil, eggs and vanilla in a large bowl, using a whisk or electric mixer.

Combine the flour, baking powder, salt and coconut in another bowl, mixing well. Stir the dry ingredients into the coconut milk mixture by hand, mixing just until combined.

Beat the 2 egg whites with the cream of tartar in a clean bowl until foamy. Gradually add the remaining 1/4 cup sugar, beating until stiff peaks form. Stir one-quarter of the egg whites into the cake batter. Gently fold in the remaining egg whites. Divide the mixture between the prepared pans.

Bake in the center of the oven for approximately 15 minutes or until a tester inserted into the center comes out clean. Cool in the pans on a rack.

For the icing, combine the 3 egg whites, sugar, water and cream of tartar in the top of a double boiler over simmering water (or use a heatproof glass or metal bowl over a saucepan). Beat the mixture with an electric mixer for 6 to 8 minutes or until it thickens and soft peaks form. Remove it from the heat. Beat for 1 minute or until stiff peaks form. Stir in 2 Tbsp of the toasted coconut.

When the cakes are completely cooled, spread one-quarter of the icing over 1 cake layer. Place the second layer on top of the first and ice the top and sides with the remainder. Sprinkle with the remaining 1 Tbsp toasted coconut.

11-29-09

Eating Right To Max Out Yoga

When committing to regular Yoga practice, or any rigorous, regular exercise program, be sure to commit equal energy (and pre-planning) to diet and nutrition. Just as Yoga is about balance,
flexibility and unity of the body, a balanced diet along with healthy snacking is fundamental to maxing out each and every workout.

So what to eat before and after your workout? As always, you want to strike a balance of not eating too much or too little. Before working out, a full meal could lead to cramps or a dip in energy (due to blood diverted to take care of digestion), while eating too little may trigger dizziness and imbalance because of low blood sugar.

The key is a light, but energizing meal about an hour before working out, centered around complex carbohydrates, such as a whole flatbread along with fresh vegetables and low fat protein, grilled chicken breast or low fat cottage or curd cheese. Be sure to be well-hydrated as well, drinking 1 to 2 glasses of filtered water along with your meal, allowing for proper absorption before hitting the gym.

Post workout, your body needs to recuperate and build muscle. Plan another light meal within two hours after exercising, similarly well balanced as your pre-workout—but with the addition of some healthy fats such as avocado, olives or almonds. And don’t forget another couple glasses of water—in addition to replenishing water lost during your workout, it’s essential to aiding digestion.

11-12-09

It’s Not A Diet… It’s A Delicious Lifestyle

Whether our clients sign up to Rose Reisman’s Personal Gourmet for convenience or to reach their dream weight, we’re here to help individuals and families achieve healthy life balance by eating nutritious food that’s also delicious! But don’t just take our word for it… hundreds of satisfied clients write us about their progress and achievements. Read on and be inspired!

Doug H recently sent us a note both to let us know how much he’s enjoying the program, but that he’d found something strange nestled among a strawberry and blueberry salad… that something was a fresh lychee, and Rose Reisman called Doug personally to let him know! She also congratulated him on his success so far: since joining the program less than four weeks ago, he’s already lost 14 pounds. “The Personal Gourmet food has been wonderful… it’s also been a real treat not to have to worry about cooking,” Doug wrote us. Rhona H, too was eager to share her early success having lost 4 pounds and well on her way to achieving her goal of 10 more.

While there’s no question that both Dough and Rhona are on their way, over the past year Natasha B has lost an astonishing 50 pounds on her personalized program. “I am so grateful to Rose’s personal gourmet…it helps me hold myself accountable by presenting me with healthy meals and options to keep me satisfied through the tough days… so I do not feel like I am on a diet.”

While convenience is key in these time-starved times, the resounding theme among all of the messages we’re sent is not feeling deprived of great food. Dana L was able to get back to her pre-pregnancy weight in less than a month, and wrote us that “… the food was delicious and easy for a mom on the go.”