Lisa's Blog

What's happened to playtime?

Wed, 02 May 2012 01:57:00 GMT

Play is an essential part of the development and learning of our children... yet... 45 % of kids aren't playing every day!

Research shows that a perceived lack of time, inspiration and over reliance on technology are to blame. What has happened to our society that kids also feel like they can't play outside like they used to and that so many feel like they have no one to play with!

Check out the results of this study on "The state of play"

Do you ever feel like you are fighting a losing battle?

Wed, 21 Mar 2012 23:54:00 GMT

If you feel like that... you probably are... here's why and ... WHAT you can to do change it!

Are you the winner or loser in your game, in your life?

Mastering Your State is the Secret to Being Successful and Being the best at Your Game!

Here are ten ways to do that!

Awareness: Who are you and what makes you tick?
Stable base: What are your unmet needs? Make sure you move forward from a platform of strength by meeting your primary needs first.
Passion: Why is "it" important? Why do you want what you want? Knowing your "why" is crucial to success. Are you IN LOVE with your goal?
Increase positive emotion: Have a few daily affirmations.
Decrease negative emotion: Watch out for automatic negative thoughts (ANTS that eat away at you)!
Focus: Your focus determines your results, get clear on what you want and where you direct your attention.
Circle of Influence: Who are your mentors, your peers, the voices in your head? Be discerning when you choose who you surround yourself with.
Nutrition: Eat to nourish not for recreation. Eat real and raw food for great energy levels and stamina.
Exercise: Moving your body is a great stress and depression reliever, it also helps your body detoxify and helps you build muscle which controls your metabolism- i.e. increases your energy levels and helps you manage your weight.
Rest and recuperate: You need to allow yourself some recovery time, especially if you live a fast paced life or are exposed to stress! Think about this boxer, or any athlete... there are times to compete and times to rest and recover.

Book Lisa to talk to your group on this topic.

Purchase "36 Ways to Master Your State" Report for $10.

The Fat List: A review of the "49 Foods to Avoid"

Sun, 04 Mar 2012 11:58:00 GMT

I was in New Zealand last week presenting to The Max (the Prestigious International Fitness Business College) on weight management strategies and rather serendipitously the next day my husband came home with The New Zealand Herald. The headline read:

"The Fat List: 49 foods to avoid"

The article explained that researchers from Otago University had developed and have now published in the New Zealand Medical Journal a list of foods "heavy on calories but light on nutrition". Beside this were two columns. One marked: BLACKLIST and the other ALTERNATIVE. The intention of the list is to "help obese people to identify which foods could be cut from their diet". I despaired as I ran my eyes over both their lists. The list seems to favour "low calorie and low fat or lite options", which really is not enough of the truth or full story when it comes to choosing food for health and good weight management.

Always in my view, REAL food trumps artificial or processed food, including when it comes to weight management. I was disillusioned to find foods like butter, chocolate, honey, coconut cream and mayonnaise on the Blacklist. Reading the alternatives was more disappointing. Lite margarine, Coconut flavoured lite evaporated milk, diet soft drinks and Artificial Sweetener all made it onto the Alternatives list.

Why would I disagree with these selections?

Here is my word of caution. "Lite" or "low fat" alternatives usually require additives, usually sugar or artificial sweeteners, to compensate for the taste and texture of the product so the ingredients lists on these foods leave a lot to be desired from a nutritional standpoint, I would argue they are often "light on nutrition" in my view. Coconut oil (and anything real coconut for that matter) has been found to have many health benefits, my only caution would be don't overdo it because of the high fructose content, but certainly coconut oil or fat has actually being linked to weight loss and other health benefits despite being an unpopular "saturated fat" in nature. I would also caution against margarines and fats or oils that have been manipulated. When it comes to vegetable oils enjoy them in their purest realest form. A margarine requires turning a liquid oil into a solid, this processing often denatures the fat unfavourably and sometimes even yields toxic trans fats. Honey especially New Zealand Manuka honey is jam packed with good nutrition, and while it may be high in calories it can certainly and healthfully be enjoyed in moderation and doesn't deserve to be "blacklisted" in my view. Neither does chocolate. Good quality dark chocolate (organic and even raw when you can) has so many health benefits. Mayonnaise, if real and good quality is egg, olive oil and lemon juice or vinegar- so good and even nutritious in moderation.

The list is not all bad, but rather than blacklisting, I would prefer to "limit or have only on occasion". Blacklisting can sometimes be like raising a red flag to a bull. Sure, condensed milk, doughnuts, hot chips, pastries and regular sausages and salami are foods you don't want on your everyday or even every week list. However, if I were to have a Black list it would be: Artificial sweeteners, Artificial Additives, Preservatives, Trans fats. I would also caution against processed meats, luncheon meats and sausages and I would agree that sugar is just energy and has no nutrition.

On the subject of "minimal processing and what not to eat. An interesting article in Prevention Magazine in November 2011 interviewed certain researchers, specialist doctors and farmers and asked them one simple question: "Which food do you never eat?" On their "Seven Foods that Should Never Cross Your Lips" they include: Stock Cubes (that contain MSG); Conventionally grown carrots (because they are like sponges sucking up all the chemical fertilizers and pesticides in the soil they are grown in) -rather buy organic; non organic beef (because of the hormones and antibiotics and especially if they are grain fed); white bread (because it is too high GI); diet soft drinks (because of their links to developing metabolic syndrome); Southern Bluefin Tuna (because of conservation issues and high mercury levels); and chicken nuggets (because they are usually very fatty and often made up of parts of the chicken you wouldn't ordinarily eat, so you could think you are eating this as your protein serving but you might only be getting 40% as "chicken protein"). (Their panel of experts included: a Cardiothoracic Surgeon; An endocrinologist, A sustainable fishing expert; an organic farmer; a nutritional toxicologist; and a senior cancer researcher.) Interesting!

Here is my Low Food List, and it details foods that I would certainly recommend reducing or limiting or having only on occasion. You will see by clicking on this link: Low Food List that rather than talking about low calorie, as a rule I recommend eating real foods but follow these simple guidelines. When it comes to carbohydrates try to choose foods that are naturally LOW Glycaemic load or Glycaemic Index, when you don't try to eat some protein with them (e.g. a banana and a handful or almonds, nut spread or hummus on toast, add some yoghurt to your muesli). I also talk about limiting foods that are high in A.G.E (like sausages or crumbed meats) or high in free radicals (like deep fried foods) or high in artificial additives. These foods can put stress on the liver and on the whole body causing inflammation, leaching important nutrients and also compromising your nutrition status. In terms of weight control, focusing on eating to manage your blood sugar i.e. low GL and GI and eating GOOD QUALITY fats and oils is a really good strategy. Add good quality protein, like fish and some raw and some fresh fruit and veg to that mix and do that 80 % of the time, you can cheat or enjoy some treats the rest of the time... and that is the winning formula!

Are you a coper?

Tue, 14 Feb 2012 05:18:00 GMT

All behavior is purposeful. Sometimes we get so good at "getting by", "getting on with it", "coping", "I don't have a choice" that before we know it we find ourselves settling for all sorts of things we never imagined we could ever live with. That, is the art of coping.

It is amazing how many of my client's health problems are the result of "coping". It starts innocently enough, at a point where they make a "this will do for now" decision. And it is often all down hill from there, often a sense of feeling trapped or not have choices can leave one feeling overwhelmed, tired, depressed and desperate for a way to numb the pain, switch off the pain, even if only temporarily, or feel good again. I remember feeling sad, when one of my family members said... "I am at the stage of my life where I realised my dreams probably won't come true."

Acceptance can be powerful, but "settling" or "coping" can be disastrous.

"Watch your thoughts for they become words. Watch your words for they become actions. Watch your actions for they become...habits. Watch your habits, for they become your character. And watch your character, for it becomes your destiny! What we think we become. My father always said that... and I think I am fine." Margaret Thatcher

Driving today in the car, my mind started to wander, and I found myself starting to feel a little disillusioned and overwhelmed. "How was I going to get through my long to do list?" My next thought was, "Ooh, I could so use a "coffee happy" right now." Now, this is from someone who studies eating behaviour, and I too am sometimes victim to "soothing my pain" or trying to "escape overwhelm" with food or distraction tactics.

Once in a while and doing this consciously is all in the balance and probably perfectly fine, but if you find you are living your life like that. Day to day, just getting by, just coping. It's time to find a new way. It's time to stop and give yourself permission to pursue another path, or give yourself permission to seek help. Perhaps acceptance and committment therapy would be useful if you are trapped in old patterns and your whole life you have relied on quick fixes or the next form of "pain killer".

One of the most common forms of escape is dietary. Food is a soft drug, alcohol, cigarettes, prescription drugs and the harder stuff are not really providing you any real relief. Rather take yourself off on a long walk somewhere out in nature, the bush, the mountains, the sea... and ask yourself: "What needs to change?" Is it Me, is it The Situation? What needs to happen? Do you need to adjust to, adapt your beliefs, thoughts and behaviors or avoid something or someone?

If you feel stuck, get help. Sooner rather than later.

Repression, coping, Suppression will make you ill. Love yourself enough to try to make it right.

"Everybody's searching for a hero
People need someone to look up to
I never found anyone who fulfilled my needs
A lonely place to be
So I learned to depend on me

I decided long ago, never to walk in anyone's shadows
If I fail, if I succeed
At least I'll live as I believe
No matter what they take from me
They can't take away my dignity
Because the greatest love of all
Is happening to me
I found the greatest love of all
Inside of me
The greatest love of all
Is easy to achieve
Learning to love yourself
It is the greatest love of all"

The Greatest Love of All, Whitney Houston

Baby led weaning

Mon, 23 Jan 2012 02:48:00 GMT

Well, an exciting time for me, my daughter just turned six months and was able to sit unsupported for the first time yesterday. We have managed to successfully exclusively breast feed her so far. BIG HIGH FIVE :) and now it is time for another mile stone.

Introducing infant led weaning... which by the sounds of things is going to be LOTS of fun. And it involves no puree` and no special meals or jars of baby food. Just a place mat, a high chair and some appropriate foods and a baby... and an eager parent camera in hand.

There is some wonderful information I have come across about infant lead weaning but really I have my special friend to thank because she introduced me to it. I stood in amazement as I watched her 7 month old feed herself and REALLY enjoying getting into different flavours, foods and enjoying the tastes and textures from chicken pieces to cherry tomatoes to mango.

If you have a little one... I would highly recommend it... and will let you know how I go :)

Anxiety Management Tip

Sat, 10 Dec 2011 09:56:00 GMT

If it doesn't kill you it makes you stronger, right?

Fri, 18 Nov 2011 03:46:00 GMT

I shudder these days when I hear this phrase, "Oh well what doesn't kill you makes you stronger." In a nutshell the problems I have with it are: It's probably not true, and it's misdirective, it drives you into dangerous ground where your boundaries, health and choices are concerned. And it is actually really limited thinking. Imagine the program you have to run to make it true. And what is the underlying message? "Things that might kill, hurt or stress me may be good for me", "Ignore natural avoidance signals".

In fact, if you are in stress and fear, you are in protection mode, not growth mode. Fear prevents and limits growth because your energy and resources are directed elsewhere. Bruce Lipton has some fabulous stuff on this, getting right into the biology and nature, nurture debates.

And in fact it is not good for you to repeatedly expose yourself to "hardship", it actually lessens your resolve, not strengthens it. People who have experienced post traumatic stress, acute anxiety or depression always have a greater tendency towards that forever after not increased resilience as this phrase might imply.

Alternatively positive experiences, or winning will make you stronger. Check out this video.

Happy Birthday Vitamin C

Fri, 16 Sep 2011 00:11:00 GMT

Vitamin C was discovered today by Albert von Szent-Györgyi de Nagyrápolt (September 16, 1893 – October 22, 1986), many years ago! This amazing man is also credited for "his discoveries in connection with the biological combustion process with special reference to vitamin C and the catalysis of fumaric acid". In 1938, he began work on the biophysics of muscle movement. He found that muscles contain actin, which when combined with the protein myosin and the energy source ATP, contract muscle fibers. 1937."

He received a Nobel Prize for his efforts.

Vitamin C is one of the most remarkable vitamins, as well as being important for our immune system, it is a powerful antioxidant, it is essential for forming scar tissue.

It is abundant in fresh fruit like guavas, oranges, kiwis, berries, and even the humble potato. As vitamin C is water soluble though and an unstable vitamin it is easily destroyed by heat and oxidation.

Trans Fats

Mon, 29 Aug 2011 04:43:00 GMT

Radio interview with Donna King on ABC on her "Learn something New" show: Trans fats, what are they and why should you care?

How to get More out your Exercise and Love Every Minute of it!

Thu, 14 Jul 2011 01:32:00 GMT

The Golden Secrets to Allowing your Body to LOVE Moving

(and get the benefits it needs to help you manage your weight and feel happier)

These pearls of wisdom are shared with you by a man who understands movement, strength and power better than anyone I have ever met. I asked Rohan O'Reilly (Founder of Mandala Keys) if he would share his secret tips and strategies to getting more out of movement and how to enjoy it more. Here was his very wise response:

"Firstly, do not do movement (as in exercises) that you do not have positive feelings about. There is no need and it can actually do you more harm than good. One of the keys to maintaining a positive body image is feeling good about what you do to your body. People most often fail to achieve happiness in this respect as a result of not treating their bodies like their bodies would like to be treated. Unless you REALLY enjoy being run and pushed to the point of exhaustion whilst being shouted at i.e. boot camp style, don't do it.

Why is this is so important?

Well, your body, your nervous system and your emotions are all connected (inseparable in fact) and they all know what they like and don't like. Everything you do therefore sends a signal and a pattern in motion, and you respond to that, either positively or negatively. And the feedback is "this is good for me", or "this is hurting me". So with this in mind, here are three steps that literally have the power to transform the way you feel about exercising and your body responds to movement.

Step 1:

Forget about exercise and start thinking about movement. And move in a way you body responds positively to. Movement could mean anything from salsa dancing to Olympic weight lifting. Ask yourself, what do you like doing? Does your body enjoy walking, does your body enjoy the challenge of weight lifting and figuring out where it's strength point is, does your body respond well to endurance: nice long bike rides but feels depleted and stressed from high intensity sprints? Do you feel happy and energized after a Zumba or dance class or is a spin class more your thing?

Step 2:

Understand the difference between sheer effort and intelligent movement strategies. This is a BIG deal! Just because you are red faced, sweating and puffed out doesn't mean it's an effective weight loss activity. This might sound unbelievable but it's in fact the truth. The reason has to do with how your nervous system responds to different types of stress and changes in blood chemistry. Traditionally we have been taught that aerobic movement is the best choice for weight loss, however we now know this is not entirely true. In fact, the most effective exercise choices you can make are: the ones that give you the biggest return holistically for the time and effort you invest.

Think about it, if you were to compare how people look and feel after coming out of a Zumba or social dance class, big smiles on their face, chatting in high energy tones, as opposed to those who have just finished being pushed beyond their limits in an air conditioned mind numbing rpm class with overly loud bad music and no social interaction, which activity do you think will give you more "bang for your buck"?

There are definite benefits to riding your bike outside in a beautiful natural environment and having a great conversation with someone you like, if you can, as opposed to paying to ride somebody else's stationary bike in an artificial (air conditioned) environment. Laboratory derived calorie burning statistics should only be one part of why you are choosing a particular movement, instead, in my experience the most important factor to consider, or the most important question you should be asking yourself is: "How does it make your soul feel?" The feel good component will be the difference between forcing yourself to do something because you think it's good for you and automatically engaging in a life long habit because it feels good, and this will have the knock of benefit of improving all areas of your life.

Step 3:

Be Present. To make the best of of whatever movement activities you engage in remember be present, do it with passion, be conscious of what your body is telling you and just feel it!"

Rohan O'Reilly, Mandala Keys

Do you have a tummy beast?

Sat, 02 Jul 2011 23:08:00 GMT

The Tummy Beast

By Roald Dahl Roald Dahl

One afternoon I said to mummy,

“Who is this person in my tummy?

“Who must be small and very thin

“Or how could he have gotten in?”

My mother said from where she sat,

“It isn’t nice to talk like that.”

“It’s true!” I cried. “I swear it, mummy!

“There is a person in my tummy!

“He talks to me at night in bed,

“He’s always asking to be fed,

“Throughout the day, he screams at me,

“Demanding sugar buns for tea.

“He tells me it is not a sin

“To go and raid the biscuit tin.

“I know quite well it’s awfully wrong

“To guzzle food the whole day long,

“But really I can’t help it, mummy,

“Not with this person in my tummy.”

“You horrid child!” my mother cried.

“Admit it right away, you’ve lied!”

“You’re simply trying to produce

“A silly asinine excuse!

“You are the greedy guzzling brat!

“And that is why you’re always fat!”

I tried once more, “Believe me, mummy,

“There is a person in my tummy.”

“I’ve had enough!” my mother said,

“You’d better go at once to bed!”

Just then, a nicely timed event

Delivered me from punishment.

Deep in my tummy something stirred,

And then an awful noise was heard,

A snorting grumbling grunting sound

That made my tummy jump around.

My darling mother nearly died,

“My goodness, what was that?” she cried.

At once the tummy voice came through,

It shouted, “Hey there! Listen you!

“I’m getting hungry! I want eats!

“I want lots of chocs and sweets!

“Get me half a pound of nuts!

“Look snappy or I’ll twist your guts!”

“That’s him!” I cried. “He’s in my tummy!

“So now do you believe me, mummy?”

But mummy answered nothing more,

For she had fainted on the floor.

Do you get more hungry when you are stressed?

Tue, 21 Jun 2011 06:28:00 GMT

Hunger hormone may increase in times of stress.

This could explain why often people want to eat more in response to stress.

It is known that fasting causes ghrelin, a hunger hormone, to be produced in the gastrointestinal tract, which sends a signal to the brain that essentially increases our appetite. Interesting research has found that exposure to stress can also cause ghrelin levels to rise. This may be because the body anticipates that it will have increased need for resources or kick in primal survival and danger cues as a form of preparation for disaster. However, paradoxically, it appears that the behaviours associated with depression and anxiety will tend to decrease as ghrelin levels rise. Researchers have explained this might have been an evolutionary adaptation: the anti-anxiety effect of hunger-induced ghrelin may have provided a survival advantage. Our hunter - gatherer ancestors who need to make food accumulation a priority, where able to keep calm and focused while in search of food, or they could have been at risk of becoming dinner themselves should they not have their wits about them.

So while the ghrelin increase could have an antidepressant effect and possibly even increase energy levels, it could contribute to weight problems. Similarly researchers are optimistic at blocking the body's response to ghrelin signals in an attempt to control weight by decreasing intake, however this could actually increase anxiety and depression. It seems that could be a vicious cycle for someone who is prone to comfort eating. They would feel more anxious and look for food even more to soothe.

Getting hungrier in response to stress and eating more when added to another physiological response to stress, make stress a key player and culprit in weight problems.

Another interesting factor that appears to make stress a contributor to poor weight control is the body's physiological response. Stressed individuals tend to have increased abdominal fat receptors around their gut, and so will have a tendency to be able to store more or put on more weight during times of times, particularly chronic or ongoing stress.

So what else could you do with your mouth and stomach in a response to stress that makes you feel better, increases endorphins and has a positive effect on your waistline?

Laugh!

There is a lot of research highlighting the stress management benefits of laughter:

Laughter reduces the level of stress hormones like cortisol, adrenalin, dopamine and growth hormone.
Laughter provides a physical and emotional release, often you can feel really cleansed and invigorated from a good laugh.
Laughter gives you a good internal workout. It exercises your facial muscles, your diaphragm, your heart, contracts your abs and shoulders and leaves muscles feeling more relaxed afterwards.
Laughter is a great distraction, if helps bring your focus away from negative emotions like anger or guilt.
Laughter is a great connector and so has social benefits.
Laughter helps you shift perspective. Humour can give you a more lighthearted perspective so that something is viewed as a challenge rather than a threat.
Laughter can help you to alter your state. Even a fake or forced laugh or smile can have a positive effect on your physiology, so lift up the corners of your mouth, throw back your head and LAUGH OUT LOUD!

Master yourself and your opponent by emptying your mind

Mon, 13 Jun 2011 23:21:00 GMT

Some times it is necessary to get out of your head and empty your mind. Bruce Lee likens it to being "like water my friend".

Meditation, focus, determination... and emptying your mind can be great weapons against any opponent... particularly your thoughts.

Are you a compulsive eater?

Mon, 23 May 2011 10:57:00 GMT

How do you know if you are suffering from compulsive eating?

Your relationship with food, whether good or poor should not be underestimated. Here are some signs of compulsive eating:

Signs of Compulsive Eating:

• Think about food a lot.

• Eat to relieve worry or stress.

• Continue to eat even after feeling sick from eating too much.

• Become anxious while eating.

• Daydream or worry while eating.

• Overeat.

• Eat too fast.

• Eat everything on the plate.

• Feel guilty when you eat.

• Eat secretly.

• Cannot eat one cookie, or any treat that you really like.

• Binge after a diet.

• Hunger makes you feel fearful and uncomfortable.

Please get in contact with Lisa if you find that you do more than 3 of the above especially if it is starting to affect your health, which it ultimately will. You may have weight management problems, poor energy, low self esteem, feelings of overwhelm or loss of control, blood sugar problems, heart problems, or deficiencies developing. Lisa specialises in people's relationships with food and would love to hear from you. You can get help and information by filling in a contact us form.

Healthy Shopping List: 5 Tips

Tue, 03 May 2011 00:41:00 GMT

Healthy Shopping List:

"Healthy eating begins in the kitchen, whether it's in a home, restaurant, dining hall, or other venue. To get the most out of the recipes you prepare, keep your kitchen stocked with ingredients from the Healthy Eating Pyramid." (Harvard Nutrition Source, May 2011)

I am often asked by my clients for tips on healthy shopping and what to stock up on. If you get the basics right you can make healthy eating really easy. I have a basic shopping list which I can send through to you if you request it (just fill out a form on the Contact-Us page); however I thought I would share the following 5 tips with you as they are nice and simple and landed in my inbox this morning!

5 Tips for stocking a healthy kitchen

The Harvard Nutrition Source recommended the following 5 easy to implement tips:

"1. Produce. Choose locally grown vegetables and fruits whenever you can. Keep on hand garlic, onions, dark salad greens like spinach and romaine, carrots, and apples. When you shop, select produce that looks good, or what's on sale."

My note: When you choose locally grown vegetable and fruit, it is usually fresher, because it doesn't have as far to travel it is usually picked later and undergoes less storage and less handling. Therefore it is often cheaper too. The fresher the fruit and vegetables the more enzymes and nutrients present!

"2. Grains. Trade in white rice for the bounty of great whole grains: barley, cracked wheat (bulgur), oat berries, quinoa, brown rice, and a host of others. Try whole wheat pasta or one of the whole wheat blends now on the market."

My note: Whole grains provide fibre for a healthy digestive tract and are also lower in glycaemic load so will help you to manage your blood sugar, your energy levels and your weight!

"3. Protein. Rely on healthy protein such as fresh fish, chicken or turkey, tofu, eggs, and a variety of beans and nuts. And move away from the traditional mealtime paradigm of a large portion of meat at the center of your plate. Instead, build a healthy plate: half the plate vegetables and fruits, one quarter of the plate with healthy proteins, and one quarter of the plate with whole grains."

My note: Beans and lentils and pulses and nuts and seeds are a much more affordable and often more versatile way of getting extra protein into your diet. Vegetable proteins are also kinder on your heart and digestive tract that many animal proteins. If you do eat meat or animal protein, limit the portion to the size of a deck of cards or the palm of your hand and try to follow the guidelines above for the "healthy plate".

"4. Fats and oils. Use liquid vegetable oils whenever possible for sautéing vegetables, stir-frying fish or chicken, and as the base of salad dressings. Good choices include canola, sunflower, corn, soybean, peanut, and olive oil. A dash of a specialty oil, like extra-virgin olive oil, walnut or pistachio oil, sesame oil, or truffle oil, can make steamed vegetables come alive. Mashed avocado, rich in heart-healthy monounsaturated fats, makes a fabulous topping for sandwiches."

My note: Here I would probably recommend that you cook with oils like coconut oil, as other oils will be destroyed or denatured much quicker through cooking. Use other plant or vegetable oils raw drizzled over your food or as salad dressings.

"5. Other essentials. Learn what chefs have known for a long time: A small amount of a high-quality ingredient goes a long way toward boosting flavor. Stock your kitchen with good-quality tomato sauce, balsamic vinegar, fresh and dried herbs, dried cherries or cranberries, freshly grated Parmesan cheese, and a variety of unsalted nuts (such as walnuts, almonds, and pistachios)."

My note: I always have fresh ginger, garlic and lemon on hand and good quality vegetable stock. Low salt and wheat free soya sauces like tamari can also add flavour to steamed vegetables or stir fries.

Ref: 5 Tips for Stocking a Healthy Kitchen: The Nutrition Source at Harvard School of Public Health e- newsletter, May 2011.

I would recommend signing up for their newsletter as some great articles come through. This was an example of one I received this week (May 2011) with some great healthy shopping tips. They tend to provide great little recipes and extra resources to accompany their literature.