Sunflower Farmers Market

Soy nut butter offers the same heart benefits as other nut butters, but a slightly different nutritional profile per serving: 170 calories, 11 grams fat, 10 grams carbohydrate, 2–4 grams protein, and less iron and magnesium than almond or peanut.

When shopping, I look for nut butters that are “clean,” meaning they contain only what’s listed on the label. Peanut butter should contain only peanuts and almond butter only almonds! Pass on nut butters with added sugar and hydrogenated oils. Stirring is a small price to pay for better nutrition! But if you refuse to stir, choose a brand that uses palm oil, a trans fat–free, healthier saturated fat. Start spreading!

Delicious way to use your heart healthy nut butters!

Nut Butter Bites – Delicious, heart healthy, naturally sweetened snacks for you and the kids!

2 cups of your favorite nut butter

1 cup honey, agave nectar, or maple syrup

1 cup finely shredded coconut

Mix all ingredients together in a bowl. Line a baking sheet with wax paper. Wet your hands to prevent sticking and roll the mixture into small balls, about 1 inch will do. Place them on the wax paper. Freeze for at least 3 hours or overnight and enjoy!

Creamy Cashew Dressing – Perfect for dressing up a spinach and avocado salad!

2 T cashew butter

2 T Olive oil

2 T fresh squeezed lemon or lime juice

Sea salt and pepper to taste

Combine all ingredients into a blender and blend until creamy! Add water if dressing is too thick.

Almond Butter Dip – Perfect for a party platter fruit dip!

¼ cup almond butter

1 cup ricotta cheese

Apple slices

Pear slices

In a blender or food processor, puree the almond butter and ricotta until mixed completely. Serve with apple and pear slices!

Jump on the "right weight" bandwagon and add these easy and yummy, vegetable filled side dishes to your next meal!

Roasted Sweet Potatoes (or Cauliflower, Carrots, Broccoli, Brussel Sprouts, Squash, and Apples)

Set oven to 400 degrees F. Chop your choice of vegetables and place them on a baking sheet. Drizzle with olive oil. Place in the oven for 20-40 minutes depending on the type of vegetable. Be sure to check your vegetable and give them a mix or toss to prevent burning. Vegetables should look crispy of golden brown when done. Remove from oven, sprinkle with sea salt, and enjoy!

· Want more? Sprinkle your sweet potatoes with cayenne pepper for a spicy kick! Drizzle squash and apples with natural maple syrup for a sweeter side! Swap the olive oil for flax seed oil on your cauliflower and broccoli for extra anti-inflammatory omega 3 fatty acids.

Cherry Tomatoes with White Beans

Beans are loaded with protein and fiber, helping you create easy, balanced meals that keep you fuller, longer! Simple mix in one bowl, one can of white beans, such as Great Northern or canelli beans, 1 pint cherry tomatoes, chopped in half, and 1 bunch of fresh chopped parsley.

In a saucepan combine ¼ cup olive oil, 3 cloves garlic, peeled and smashed, a sprig of fresh rosemary, 1/4 cup Parmesan cheese, a pinch of sea salt and ground pepper, and 1/4 cup of fresh lemon juice. Heat on medium until the rosemary begins to sizzle. Remove the pan from the heat and let sit for 20 minutes, allowing the rosemary and garlic to infuse in the oil. Remove rosemary sprig from the oil, discard. Pour the mixture on top the cherry tomatoes and white beans and enjoy!

Simply Sautéed Kale (Or Beet Greens)

Wash and chop kale into bite size pieces so you have about 4-5 cups. Coat a nonstick skillet with olive oil. (Just pour 4 or 5 tablespoons in and stop worrying about the calories!) Cook the greens until they become bright green. (If you want the greens to stay bright green for eating you need to stop the cooking process immediately which can be done by dunking the heartier greens, like kale, into a bath of ice water and then patting dry.) Sprinkle with sea salt and serve!

· Want more? Toss in your favorite cheese during cooking and let melt while the greens are cooking! Remember that cheese is salty in itself, so don’t add as much sea salt before serving. Sauté kale with a bit of garlic and onions for detox power to make the neighbors jealous! Or simply experiment with different flavors like balsamic vinegar and cayenne pepper!

Snow Peas with Pine Nuts and Mint

Heat a few Tablespoons of olive oil in a large skillet on medium high heat. Add ½ pound snow peas (tips of the ends cut off); a few cloves of chopped garlic, and ¼ cup pine nuts. Stir to coat with the oil. Cook for 1-2 minutes, stirring. Be careful not to overcook! Remove from heat and stir in ½ teaspoon sesame oil (if you have some, you can go without as well) and 10 chopped mint leaves. Sprinkle with sea salt and enjoy!

Great article! Thought is would be appropriate for this time of year ... enjoy. - maya

Act like you're a size smaller, and you will be! - Featured in Prevention Magazine December 2009 By Megan McMorris

How Do They Do It?

For starters, skinny women don’t think about food 24/7

We all have that one thin friend—one of those at-her-happy-weight-forever women who's never bullied into submission by the bread basket, and when she says "I'll just eat one bite," she does just that. Is she for real?

Turns out, research shows that skinny people simply don't think about food the same way as—well, the rest of us. "Thin people have a relaxed relationship with food," explains David L. Katz, MD, MPH, director, Prevention Research Center, associate professor adjunct in Public Health, Yale University School of Medicine. "Those who are overweight, however, tend to be preoccupied by it. They focus on how much or how often they eat, or attach labels like good and bad to certain foods. As a result, mealtime is always on the brain."

Here, weight loss experts explore the mysterious minds of the "naturally" slim, and how to eat like skinny women. Learn what they do, what they don't, and how you can act the part.

1. They Choose Satisfied Over Stuffed

On a fullness scale of 1 to 10, skinny women stop eating at a level of 6 or 7, says Jill Fleming, RD, author of Thin People Don't Clean Their Plates. The rest of us may keep going to an 8 or 10. Why? It may be because you mistakenly equate the sensation of fullness with satisfaction and feel deprived if you stop short, says Fleming. Or you may just be used to finishing what's in front of you, regardless of whether you really need it.

Copy Them: To eat like skinny women, about halfway through your next meal, put your fork down and, using the 1 to 10 scale, rate your level of fullness. Do it again when you have about five bites left. The goal is to increase your awareness of how satisfied you feel during a meal. (Bonus: It also slows down your eating, which allows the sensation of fullness to settle in.)

2. They Realize Hunger Isn't an Emergency

Most of us who struggle with extra pounds tend to view hunger as a condition that needs to be cured—and fast, says Judith S. Beck, PhD, author of the Beck Diet Solution. "If you fear hunger, you might routinely overeat to avoid it," she says. Thin people tolerate it because they know hunger pangs always come and go, buying them some time.

Copy Them: Pick a busy day to purposely delay lunch by an hour or two. Or try skipping an afternoon snack one day. You'll see that you can still function just fine. Then next time you feel those grumbles, you'll hold off before making a beeline for the fridge.

3. They Don't Cure Sadness with Food

It's not that skinny women are immune to emotional eating, says Kara Gallagher, PhD, a weight loss expert based in Louisville. But they tend to recognize when they're doing it and stop.

Copy Them: Add the word 'Halt' to your vocabulary, says Gallagher. More than just a command (as in stop eating that entire sleeve of cookies), it's an acronym that stands for Hungry, Angry, Lonely, or Tired—the four most common triggers for emotional eating.

If you're truly hungry, eat a balanced snack, such as a handful of nuts, to tide you over until your next meal. But if you're angry, lonely, or tired, seek an alternative calorie-free solution to your emotional need. Blow off steam by going for a run or just jumping around—the heartbeat boost will help dissipate your anger. Lonely? Call a friend, e-mail a family member, or walk to the park or mall. Being around others will make you feel more connected to your community (even if you don't bump into anyone you know). If you're tired, for heaven's sake, sleep!

4. They Eat More Fruit

Skinny women, on average, have one more serving of fruit and eat more fiber and less fat per day than overweight people, reports a 2006 study published in the Journal of the American Dietetic Association.

Copy Them: Start tinkering. To eat like skinny women, examine your diet for ways to add whole fruits (not juices) to your meals and snacks. Aim for two or three servings per day. Sprinkle berries in your cereal or on your yogurt. Add sliced pears to your turkey sandwich, or bake an apple for dessert. Keep a bowl of fruit on your kitchen table or desk to motivate you to think fruit first, vending machine never.

5. They're Creatures of Habit

Any dietitian will tell you that a varied diet is good--but too much variety can backfire, says Katz, author of The Flavor-Full Diet. Studies have shown that too many tastes and textures encourage you to overeat, he explains. "Thin people have what I call a food groove—the majority of their meals consist of well-planned staples," says Beck. "There are a few surprises thrown in, but for the most part, their diets are fairly predictable."

Copy Them: Try to eat as consistently as possible with your major meals—have cereal for breakfast, a salad at lunch, and so forth. It's okay to add grilled chicken to the salad one day and tuna the next, but by sticking to a loosely prescribed meal schedule, you limit the opportunities to overindulge.

6. They Have a Self-Control Gene

Researchers at Tufts University found that the biggest predictor of weight gain among women in their 50s and 60s was their level of disinhibition, or unrestrained behavior. Women with low disinhibition (in other words, a finely tuned sense of restraint) had the lowest body mass index. High disinhibition (i.e., low restraint) was linked to an adult weight gain of as much as 33 pounds.

Copy Them: Prepare for moments when your disinhibition is likely to be higher—such as when you're in a festive atmosphere with a large group of friends. If you're at a party, tell yourself you'll take one of every fourth passed hors d'oeuvre. If you're out at dinner, order an appetizer portion and share dessert. Or if you're stressed—another low-restraint moment—make sure you have a source of crunchy snacks (like fruit or carrot sticks) at the ready.

7. They're Movers and Shakers

On average, skinny women are on their feet an extra 2 1/2 hours per day—which can help burn off 33 pounds a year, according to a study from the Mayo Clinic in Rochester, MN.

Copy Them: Try a reality check. Studies have shown that people often overestimate how active they really are, says Gallagher. Most people actually spend 16 to 20 hours a day just sitting. Wear a pedometer on an average day, and see how close you get to the recommended 10,000 steps. Your day should combine 30 minutes of structured exercise with a variety of healthy habits, such as taking the stairs instead of the elevator or mopping the floor with extra vigor.

8. They Sleep Well

Skinny women snooze 2 more hours per week, compared with overweight people, says a study from Eastern Virginia Medical School. Researchers theorize that a lack of shut-eye is linked to lower levels of appetite-suppressing hormones like leptin and higher levels of the appetite-boosting hormone ghrelin.

Copy Them: Break it down: Two extra hours of sleep a week is only 17 more minutes a day—a lot more manageable, even for the most packed of schedules. Start there and slowly work toward 8 hours of snooze time a night—the right amount for most adults.

1. Seek out foods rich in vitamin B12 and folic acid (folate).

What’s special about chili made with kidney beans and lean beef? Or a light chicken Caesar salad made with skinless chicken breast and romaine lettuce? Or grilled salmon with a side of broccoli?

All these dishes feature one food that is rich in folic acid (folate) and another that is rich in vitamin B12. These two vitamins appear to help prevent disorders of the central nervous system, mood disorders, and dementias, says Edward Reynolds, MD, at the Institute of Epileptology, King’s College, London.

The link between higher food intakes of folate and a lower prevalence of depressive symptoms crosses cultures, too. A recent study confirmed this association in Japanese men.

Folic acid is usually found in beans and greens. Vitamin B12 is found in meats, fish, poultry, and dairy.

Other dishes that feature B-12 and folic acid-rich foods include:

• A burrito or enchilada made with black beans plus beef, chicken, or pork
• A spinach salad topped with crab or salmon
• An egg white or egg substitute omelet filled with sautéed spinach and reduced-fat cheese

2. Enjoy fruits and vegetables in a big way.

Fruits and vegetables are packed with key nutrients and antioxidant phytochemicals, which directly contribute to your health and health-related quality of life.

In a one study, eating two more servings of fruits and vegetables a day was associated with an 11% higher likelihood of good functional health. People who ate the highest amount of fruits and vegetables felt better about their health.

3. Eat selenium-rich foods every day.

Selenium is a mineral that acts like an antioxidant in the body. What do antioxidants have to do with feeling better and minimizing bad moods? Research suggests that the presence of oxidative stress in the brain is associated with some cases of mild to moderate depression in the elderly population.

One study evaluated the depression scores of elderly people whose daily diet was either supplemented with 200 micrograms of selenium a day or a placebo. Although more research is needed to confirm the findings, the group taking selenium had higher amounts of selenium circulating in their blood and significant decreases in their depression symptoms.

Try to get at least the recommended daily allowance for selenium: 55 micrograms a day for men and women.

Whole grains are an excellent source of selenium. By eating several servings a day of whole grains such as oatmeal, whole-grain bread, and brown rice, you can easily get 70 micrograms of selenium. Other foods rich in selenium include:

• Beans and legumes
• Lean meat (lean pork or beef, skinless chicken or turkey)
• Low-fat dairy foods
• Nuts and seeds (especially Brazil nuts)
• Seafood (oysters, clams, crab, sardines, and fish)

4. Eat fish several times a week.

Several recent studies have suggested that men and women have a lower risk of having symptoms of depression if they eat a lot of fish, particularly fatty fish like salmon, which is high in omega-3 fatty acids.

Omega-3s from fish seem to have positive effects on clinically defined mood swings such as postpartum depression, says Jay Whelan, PhD, head of the department of nutrition at the University of Tennessee.

Good sources of omega-3 fatty acids include:

• Herring
• Rainbow trout
• Salmon
• Sardines
• Tuna

5. Get a daily dose of vitamin D.

Does a little time in the sun seem to make you feel better? The sun’s rays allow our bodies to synthesize and regulate vitamin D.

Four recent studies showed an association between low serum levels of vitamin D and higher incidences of four mood disorders: PMS, seasonal affective disorder, nonspecified mood disorder, and major depressive disorder.

Researcher Pamela K. Murphy, PhD, at the Medical University of South Carolina says people can help manage their moods by getting at least 1,000 to 2,000 IU of vitamin D a day.

That’s significantly more than the RDA for vitamin D, which is 200 IU for adults under 50, 400 IU for ages 51 to 70, and 600 IU for people over 70.

Very few foods naturally contain vitamin D. So she recommends we get vitamin D from a variety of sources: short periods of sun exposure, vitamin D supplements, and foods.

Vitamin D can be found in:

• Fatty fish such as salmon, tuna, and mackerel
• Beef liver
• Cheese
• Egg yolks

But our primary source of dietary vitamin D is fortified foods, such as breakfast cereals, breads, juices, and milk.

6. Treat Yourself to 1 oz of Chocolate (or more!)

“Small amounts of dark chocolate can be a physical upper,” says Becker at Johns Hopkins. “Dark chocolate has an effect on the levels of brain endorphins,” those feel-good chemicals that our bodies produce. Not only that, but dark chocolate also seems to have a heart-healthy anti-clogging effect in our blood vessels.

In one study from the Netherlands, Dutch men who ate 1/3 of a chocolate bar each day had lower levels of blood pressure and lower rates of heart disease. The chocolate also boosted their general sense of well-being.

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Original By Elaine Magee, MPH, RD

WebMD Feature