Q&A with Anndrea Yetter, Clinical Nutritionist, Health Coach and Chef [email protected] Www.anndreayetter.com

1. Do you eat eggs?

Yes, eggs can be a great source of protein and cholesterol. Cholesterol is the precursor to steroidal hormones, which means we need it to make these hormones. Eggs have gotten a bad rap over the years. The best eggs are pasture-raised, meaning they live outside with plenty of space to roam and eat insects and seeds. Bio-individuality plays a role when considering how many eggs to eat. Everyone is different and there's no general number that will work for everyone. Eggs are a great or snack for children, as it will give them protein and fat to help them stay full longer.

2. Please explain the different kinds of grains we should avoid. What grains should we eat?

The most important thing to consider about grains is buying organic and non-GMO. Non-organic grains often contain glyphosate, which chelates minerals, which may cause mineral deficiencies in the body. GMO grains have been genetically modified and may be connected with several health issues. The safety of GMOs is not known at this time as there have not been enough long-term studies.

3. Can you provide us with a list of breakfast that are easy, fast and practical for us to eat?

with berries, greens, nut butter, flax/chia seeds, almond/ (create packs in the freezer, so you can just dump into blender in the morning and add milk of choice)  Hard-boiled eggs  Overnight with nut butter  Overnight mini crock pot steel cut oats (4 parts of waters to every 1 part of oats)  Leftovers from dinner the night before  Grapefruit

4. How many times a week do you suggest we eat meat (chicken, beef, pork, etc.)?

This will differ from person to person due to bio-individuality. However, we want the majority of our intake to come from plants. Think plants = lots of vitamins and minerals. The more color in them the more variety of nutrients you will intake. If you're used to eating meat at every meal or at least twice daily, it would be great to incorporate at least one day per week of eating vegetarian- beans, lentils, , etc. It's great to include wild fish weekly, as it provides minerals and healthy fats.

5. How often should we eat fish? What type of fish you do recommend eating?

This will vary due to bio-individuality. Wild-caught is best, as it grew and fed in its natural environment.

6. If someone is new to eating healthy, what are the five things we can do get us in the right direction, besides the obvious. WEforum suggests the following:

 Drink water and replace sugary drinks.  Eat more fruits and vegetables.  Reduce your sodium intake.  Buy organic and if you can grass fed milk.  Buy organic, grass-fed meats that aren’t grain fed.

What would you add to this list?

 Make at least half your plate vegetables at all meals. The fiber will help keep you full longer.  Pick a new vegetable/fruit to try each week. Different colors = different nutrients.  Select wild-caught fish, opposed to farm raised.

8. What else would you recommend starting a health kick for life and not just the holiday season?

Set realistic goals for yourself. It's been proven that we are much more likely to stick with our goals if they are written down. Start small (i.e., Week 1: drink an extra glass of water each day. Week 2: introduce two new vegetables to your shopping list. Week 3: increase exercise). Before you know it, these will become habits. We didn't get to the place we currently are overnight, so we can't expect major changes to happen overnight. Be patient and kind to yourself.

9. What do you use to deep fry your foods? We like sweet potato tempura and organic homemade chicken fingers. Both are lightly fried and not deep fried, but what kind of oil would you use?

Coconut oil or ghee (clarified butter) are the best options for frying foods. They both have a relatively high smoke point and remain stable at higher temperatures compared to olive oil and avocado oil.

10. Do you use butter, if so what kind?

Yes, I do use butter. I always get pasture-raised butter. It should be a vibrant yellow color, which means the cow was eating in the pasture, which contained a higher content of beta-carotene foods, which give it the bright color. I often cook with ghee (clarified butter) because the milk solids have been removed and it has a higher smoke point compared to butter. Often people with a dairy sensitivity can consume ghee due to the milk solids being removed.

11. What are your favorite foods to cook for the mom who’s on the go? Efficiency and ease is what we look for.

Soups are always a great option to take on the go. All you need is a thermos that will keep them hot. Soups usually freeze well, so it's something you can make in advance and pull out whenever in a time crunch. Batch cooking at the beginning of the week is a great option because it starts the week off well. Set aside 2-3 hours on a Sunday or Monday to prep food for 3-4 days. This way you can grab and go from the refrigerator and will make better food choices.

Q&A with Marcy T. Ragan, Chef and Owner of Your Chef [email protected] www.RelishYourChef.com

1. Does your family eat eggs? If it’s okay to eat correctly sourced eggs, what kind should we buy? And how often should we eat them?

Yes, we eat eggs. I am lucky that I have a friend in Middletown who has her own chickens and she gives them to me. Her eggs are truly free range because they are pastured; her animals walk around, eat bugs, and produce beautiful deep orange yolks. I think you need to find eggs that are truly free range and labeled “pastured”. Those animals are healthier when they can really walk around and get out. Just because they are “free range” doesn’t mean that they actually get out and walk around. Even if pastured eggs are more expensive, it’s still an inexpensive way to get good protein.

2. Are there any grains we should avoid? What kinds of grains should we eat? And can you suggest three ways we can eat them?

I would recommend avoiding white processed flour from untrustworthy sources (wonder white , etc.). I always have some sort of already cooked grain in my refrigerator, freezer or pantry. Whether it be farro, , brown rice, or quinoa (I always have brown rice cooked and ready to go), I always have a grain at the ready. You can buy very good organic frozen already cooked rice, lots of grains come that way.

Four ways to eat them:

 Toss in a salad. Grain salads are my new favorite. Tossing farro, with greens, a bit of good cheese, and vegetables are always a good bet. It’s a much more filling salad than one without the grain. And then you can avoid the de rigeur “grilled chicken breast”.  Vegetable stir fry.  Add to soups.  Eat grains for breakfast! Nothing beats quinoa or brown sweet rice cooked in a solution of half coconut milk and half water and a bit of salt. It reheats very easily and you can batch cook it to have for the week. Top with fresh or dried (unsweetened) fruit or goji berries.

3. Can you recommend the best ways to incorporate fish in our diet?

I suggest staying away from large, high mercury fish and start to incorporate fish like mackerel, sardines, etc. High quality canned sardines are a great way to get that type of fish in your diet. Vital Choice brand of sardines is a great source.

4. If someone is new to eating healthy, what are the five things we can do get us in the right direction, besides the obvious. WEforum would suggest the following:

 Drink water and replace sugary drinks.  Eat more fruits and vegetables.  Reduce your sodium intake.  Buy organic and if you can grass fed milk.  Buy organic meats that aren’t grain fed.

What else do you recommend?

 Reduce the amount of meat you are eating. If you reduce the amount of meat consumed, you can afford higher quality meat such as grass fed for organic.  Work whole grains into your diet. There are so many to try!  Have a bowl of fruit on the table after meals.  Try different cuts of meat, go beyond boneless skinless chicken breasts.  Try batch cooking.

5. What would you recommend to get us started on a health kick for life and not just the holiday season?

Be mindful about what you are doing. Don’t just eat because you are bored. Thinking about your food and how you feel after you eat is important. After you eat an apple, you feel good. After you eat a Kit Kat, after the initial pleasure rush, how do you feel? Cranky? Hungrier? I think being mindful of what you eat, how you eat and how you feel afterwards is important.

6. Where do you buy your olive oil? What brand?

I buy the best olive oil I can. Most of the time I am using Whole Foods olive oil to cook with. I also really like the Les Moulins Mahjoub Tunisian Olive Oil for finishing, it’s delicious and not as pricey as European oils.

7. What do you use to deep fry your foods. We like sweet potato tempura and organic homemade chicken fingers. Both are lightly fried and not deep fried, but what kind of oil would you use?

Canola or Grapeseed.

8. Do you use butter, if so what kind?

Grass fed whenever possible. Organic at the very least if I can’t afford the grass fed.