They can make no mistakes, they’re just learning their way
And you hold their hands and guide their day

As they learn to do more things  on their own,
They trip, they fall, and you throw them a bone.

They push and pull but at the end of the day
They just want you close to them as they lay

They go off to school and camp on their own
And there’s more and more proof, over time, how they’ve grown

They speak of their challenges, their highs and their lows
And how they thrived despite some blows

Your pride overwhelms you,
You know you played a part
In showing them the way
To live with heart

To be kind and polite and have respect for others
To work hard and play hard and treat friends like brothers

They may hate you or love you intensely at times
Roll their eyes at you sometimes but always end with a smile

Your journey is long but you know it’s just a phase
For soon they’ll be gone and you’ll all part ways

They’ll start their own lives and have families of their own
But you know that’s what must be done when they’re truly grown

You’ll laugh and you’ll cry and think back to the days
When all they did was love you with their innocent gaze

You know you’ll survive and accept what will be
Because you too have done to your mom what you will soon have to see

So enjoy the moments, they go much too fast
And savor each day as if it’s your last

Being a mother is the greatest gift ever
And their love is yours for now and forever

Try this delicious recipe, excerpted from Today Show nutritionist Joy Bauer’s new book, The Joy Fit Club: Cookbook, Diet Plan and Inspiration (Wiley, 2012).

MAKES 4 servings

Serving Size: about 1 cup wilted spinach mixture with 3 scallops and 1/4 of the avocado

Prep Time (start to finish): 25 minutes

1 lime
2 medium shallots, thinly sliced
2 teaspoons olive oil
12 fresh or frozen sea scallops, thawed if frozen (about 11/4 pounds total)
1/2 teaspoon kosher salt
1/8 teaspoon freshly ground black pepper
Oil spray
1 tablespoon honey
8 cups fresh baby spinach (about 8 ounces)
1 medium avocado, halved, seeded, peeled, and thinly sliced

1. Finely shred enough of the lime peel to make 2 teaspoons zest. Cut the lime in half and juice enough to make 2 tablespoons. Set juice and zest aside.
2. In a large nonstick skillet cook the shallots in the olive oil over medium heat for 3 to 5 minutes or until shallots are just tender, stirring occasionally.
3. Meanwhile, rinse the scallops with cold water and pat dry with paper towels. Sprinkle the scallops evenly with 1/4 teaspoon of the salt and the pepper. Lightly coat scallops on both sides with oil spray. Coat an indoor grill pan or another large nonstick skillet with oil spray. Heat the pan over medium-high heat. Add scallops to grill pan or skillet. Cook for 3 to 5 minutes or until scallops are opaque and cooked through, turning once halfway through cook time.
4. Add the lime juice, honey, and remaining 1/4 teaspoon salt to the shallots in the skillet. Just before serving, add the spinach in two batches to the shallot mixture. Cook, tossing gently with tongs, for 30 to 60 seconds or until spinach is just wilted. Immediately divide spinach mixture among four serving plates. Top each serving with 3 of the scallops. Top each serving with one-fourth of the avocado slices and sprinkle with reserved lime zest.

NUTRITION INFORMATION: Calories: 262, Protein: 28 g, Total Fat: 10 g, Saturated Fat: 1 g, Cholesterol: 49 mg, Sodium: 536 mg, Carbohydrate: 17 g, Fiber: 4 g

This combination of flavors and textures is delectable, and it’s power food for your brain, according to neurosurgeon Larry McCleary, M.D., from whose new book, Feed Your Brain, Lose Your Belly, I adapted the recipe. Serve it with a whole grain baguette.

Servings & Prep Time:
30 minutes Prep + Cook Time
Servings: 4 · serving size: about 1 1/2 cups each

Ingredients for main dish:
• 1-1 1/2 lbs. boneless, skinless chicken breasts
• 3 Tbsp. extra virgin olive oil
• 3 nectarines, pitted and sliced
• 1/2 cucumber, peeled, seeded and sliced (1 cup)
• 3/4 cup sliced almonds
• 3-4 scallions, thinly sliced, green parts only (1/4 cup)
• 2 Tbsp. white wine vinegar
• 1/2 lime, juice only, about 1 Tbsp.
• 1 Tbsp. honey
• 1/2 tsp. curry powder
• 1/2 tsp. ground ginger
• 1/4- 1/2 tsp. salt, to taste
• 1-2 Tbsp. fresh mint, chopped (optional)

Ingredients for side dish: Whole grain baguette
• 1 whole grain baguette(s)*

Directions:

1. Cut each chicken breast crosswise into thin strips. Heat a large skillet over medium to medium-high heat. Add 1 Tbsp. olive oil, and when the oil is hot, sauté the chicken, turning occasionally, until it is browned and cooked through, 5 – 7 minutes. (Set some cooked chicken, sliced nectarines and cucumber aside for non-salad eaters, if necessary.)

2. In a large serving bowl, combine the chicken, nectarines, cucumbers, almonds and scallions.

3. In a small bowl, whisk together 2 Tbsp. oil, the vinegar, lime juice, honey, curry powder, ginger and salt. (Alternatively, you can shake them all up in a jar to emulsify them.) Pour the dressing over the salad and toss well to coat. Gently toss in the mint (optional).

4. Refrigerate it for at least 15 minutes and up to 2 days. (Meanwhile, warm the baguette, if you are serving it.) Season the salad with salt and pepper to taste at the table.

Do Ahead or Delegate: Slice, cook, (and refrigerate) the chicken, pit and slice the nectarines, peel, seed and slice the cucumber, slice the scallions, prepare the salad dressing.

Scramble Flavor Booster: Add a little lime zest to the dressing and/or use the optional mint.

Tip: If you’re looking to speed up the ripening process for your nectarines, place them in a brown bag and fold the top of the bag over. Let them sit on your kitchen counter and check them daily. You’ll know when they’re ripe as they will “give” slightly when pressed with a finger and they will smell sweet and delicious!

*Serve this dish with a warm whole grain baguette, sliced. Alternatively, brush thin slices of the baguette with olive oil and toast or broil them for a few minutes until they are lightly browned and crispy.

Nutritional Information per serving:
Calories: 392; Total Fat: 21g,; Saturated Fat: 3 g; Cholesterol: 66mg; Sodium: 77mg; Total Carbohydrate: 23g; Dietary Fiber: 5g; Sugar: 15g; Protein: 32g

Nutritional Information per serving with 1/4 of baguette:
Calories: 532; Total Fat: 22g; Saturated Fat: 3g; Cholesterol: 66mg; Sodium: 387mg; Total Carbohydrate: 52g; Dietary Fiber: 8g; Sugar: 17g; Protein: 38g

Reprinted with permission from The Six O’Clock Scramble, by Aviva Goldfarb

Recently, I wrote a brief article for MSNBC.com about how Miley Cyrus took to Twitter to credit a gluten-free diet for her recent weight loss. Because gluten-free diets have become ridiculously popular in recent years, are very challenging to follow, and aren’t always warranted, I turned to one of my colleagues, noted gluten expert Shelley Case, B. Sc., RD, author of Gluten Free Diet: A Comprehensive Resource Guide, to share what you need to know about gluten (and celiac disease). Here’s Case’s top 10 list:

1. Celiac disease is serious: Celiac disease is a serious autoimmune disorder that affects 1:100 people yet only about 5-10% with the disease are diagnosed. Symptoms of CD are variable, may occur at any age (including the elderly) and involve not only the gastrointestinal system but many other organ systems. Infants and young children can present with bloating, gas, diarrhea, weight loss, poor growth, irritability, dental enamel defects and/or anemia. In older children and adults, symptoms can be mild to severe. Some may present with only a few symptoms while others can have many different symptoms. These include:

• Anemia
• Nausea
• Reflux
• Bloating
• Gas
• Diarrhea or constipation (or both)
• Lactose intolerance
• Weight loss (CD can also occur in obese individuals)
• Mouth ulcers
• Extreme fatigue
• Irritability
• Bone and joint pain
• Easy bruising of the skin
• Menstrual irregularities
• Miscarriage
• Infertility (in both women and men)
• Migraines
• Depression
• Ataxia
• Seizures
• Neuropathy
• Elevated liver enzymes

2. Test first, diet later. It is critical you get tested for celiac disease BEFORE going on a gluten-free diet because once on the diet it is difficult to get an accurate diagnosis. The blood and small intestinal biopsy tests requires that you be on a gluten-containing diet for at least 6-8 weeks. In some cases you may need to be on it for months for the tests to be positive.

3. Get screened. If you feel better on a gluten-free diet, it’s possible you may actually have undiagnosed celiac disease. Without a confirmed diagnosis, you may not be motivated to follow the lifelong strict gluten-free diet to prevent complications of celiac disease such as anemia, osteoporosis, development of other autoimmune disease and cancer. Also, celiac disease affects between 5-15 percent of first degree relatives, so it’s important for family members be screened. This may not occur to you if you don’t have an official diagnosis.

4. See if you’re sensitive. If the tests come back negative for celiac disease it is possible you may have non celiac gluten sensitivity (GS). New research from the Center for Celiac Research in Baltimore indicates up to 6 percent of the population may have non celiac gluten sensitivity. Symptoms of GS are often similar to those of celiac disease. Currently, the only way to diagnose GS is to rule out celiac disease. For more information about GS, see: http://www.biomedcentral.com/content/pdf/1741-7015-10-13.pdf

5. Gluten-free after diagnosis. The only treatment for celiac disease is a strict gluten-free diet for life. It is thought that those with GS also need to follow a gluten-free diet, but it is not known whether the diet needs to be followed as strictly or for life. More research about GS is needed.

6. Eat with caution. A gluten-free diet requires that all forms of wheat, rye and barley, including spelt, kamut, einkorn, emmer, faro, durum, couscous, semolina, bulgur and triticale, as well as barley malt extract/flavoring, malt vinegar and brewer’s yeast must be avoided. The diet is very challenging to follow because gluten is found in such a wide variety of foods such as breads and other baked products, cereals, pastas, soups, sauces such as soy sauce (which is often made from wheat and soy), seasonings, salad dressings, snack foods, prepared meats (e.g., deli meats, hot dogs, hamburger patties, imitation seafood), beer, flavored coffees and teas, some candies (e.g., licorice) and chocolate bars, as well as some nutrition supplements and medications. Because of the complexity of the diet, it is essential you consult with a registered dietitian for a nutritional assessment, education about the diet and to ensure your diet is healthy.

7. Focus on naturally gluten-free foods: A wide variety of foods that are naturally gluten-free include plain meat, poultry, fish, eggs, pulses (legumes), nuts, seeds, milk, yogurt, cheese, fruits, vegetables, as well as many gluten-free flours, cereals and starches* that can be substituted for wheat, rye and barley. Distilled alcoholic beverages and wines are also allowed, however beer derived from barley must be avoided. There are a variety of gluten-free beers made from sorghum, buckwheat, rice and other grains. All vinegars are gluten-free except for malt vinegar (made from barley and is not distilled).

*Gluten-Free Flours, Cereals and Starches

· Amaranth

· Arrowroot

· Buckwheat

· Corn

· Flax

· Pulse flours (bean, chickpea/garbanzo, lentil, pea)

· Mesquite flour

· Millet

· Nut flours (almond, hazelnut, pecan)

· Potato Flour

· Potato Starch

· Quinoa

· Rice Bran

· Rice Polish

· Sago

· Sorghum

· Soy

· Sweet Potato Flour

8. Don’t be fooled. A gluten-free diet is not always synonymous with a nutritious diet. Many gluten-free products are higher in fat, sugar and calories; lower in fiber, iron and B vitamins because they are often made with refined flours and starches (e.g., white rice flour, potato, corn and tapioca starch); and not enriched with vitamins and minerals as their gluten-containing counterparts.

9. Go for gluten-free grains. Incorporate more gluten-free whole grains in your diet. For tips and recipes see http://www.glutenfreediet.ca/img/WholeGrains2.pdf

10. Stay in the know. For more information about celiac disease, gluten sensitivity, and the gluten-free diet see www.glutenfreediet.ca

If you want a non-alcoholic beverage that still satisfies, try this festive mocktail–a mock-up of a traditional bubblini–from The Essential Guide to Healthy Healing Foods. It hydrates you and even helps you work towards your daily fruit quota. It’s perfect for someone who wants to bypass alcohol, but still enjoy their bubby!

Yield:  2 drinks  

Serving size:  1 8-ounce glass

Each serving has:

65 calories

0 g total fat

0 g saturated fat

0 g trans fat

0 mg cholesterol

3 mg sodium

17 g carbohydrates

0 g fiber

17 g sugars

1 g protein

2 percent iron

Ingredients:

2 cups sparkling or mineral water

1/4 cup 100 percent cranberry juice

1/4 cup 100 percent apple juice

Zest of small orange

Directions:

Pour the sparkling water into fluted champagne glasses or any other glass, add the cranberry juice, and zest a bit of orange into each glass; top with a twist of orange rind. Sip and celebrate the day.

Source: Posted with permission from The Essential Guide to Healthy Healing Foods (Alpha Books/Penguin, July 2011) by Victoria Shanta Reteiny, RD, LDN.

Full disclosure: The author sent me a free copy of her book.

This delicious breakfast recipe from the new book, Slim Calm Sexy Diet (Rodale, 2012) by Keri Glassman, MS, RD, CDN, with Sarah Mahoney, is sure to please both your palate and your heart. It provides a healthy dose of sweet raspberries that boast antioxidants like vitamin C, as well as fiber, vitamin K, manganese and other nutrients. The dish also provides protein to fill you up. An added bonus: the pecans provide an even greater nutritional boost because of the antioxidants, fiber, vitamins and minerals, and healthy fats they contain.  Enjoy!

Serves: 1

Ingredients

1 cup raspberries
1 teaspoon honey
1/4 cup fat-free ricotta cheese
1 large omega-3-enriched egg
1 tablespoon fat-free milk
1/4 teaspoon ground cinnamon
1 slice whole wheat bread
1 tablespoon chopped pecans

Directions

1. Mash 1/4 cup of the raspberries with 1/2 teaspoon of the honey in a small bowl with a fork. Add the ricotta and stir to combine. Set aside.
2. Coat a small nonstick skillet with canola oil cooking spray and place it over medium heat
3. Beat the egg, milk, and cinnamon in a shallow bowl. Dip the bread in the egg mixture and flip to coat both sides.
4. Transfer the bread to the skillet and cook for 1 to 2 minutes per side, or until the egg is lightly browned.
5. Top it with the reserved ricotta mixture, and spinkle on the pecans and 1/4 cup of the remaining raspberries. Drizzle with the remaining 1/2 teaspoon of honey and garnish with additional cinnamon, if desired. Serve with the remaining 1/2 cup of raspberries on the side.

Source: Adapted with permission from Slim Calm Sexy Diet (Rodale, 2012) by Keri Glassman, MS, RD, CDN with Sarah Mahoney.

Full disclosure: I received a free copy of Slim Calm Sexy Diet from the publisher.