Food in the News Heavy, Ideas

Little Secrets Vegetarians Know


Most people who don’t know anything about the vegetarian lifestyle think that is must be pure drudgery being a vegetarian and giving up meat.  That is a misconception because even though meat is not a part of a vegetarian diet, it isn’t about what you are going without, it is what is in your diet and in your life that makes a vegetarian lifestyle work so well.  If you actually interviewed a vegetarian, the last thing they would say is that they are all about not eating meat.  Instead they are about living in healthy way in a way that is at peace with the environment and with their own bodies.


The body of knowledge about vegetarians that most people don’t know is pretty astounding.  Most people do understand the basic three reasons someone becomes a vegetarian which are health, animal rights and spiritual or moral reasons.  But there are a number of side benefits and little secrets only vegetarians know that if they became popularized, the flood of converts to vegetarianism would be overwhelming.  Some of those little secrets include…


. Vegetarians are not depressed as much as others because they know some secrets to overcoming depression naturally. . Vegetarians do not struggle with weight issues as much as others.   . Vegetarians are better informed about nutrition and know how to make the most of what they eat. . Vegetarians sleep better, are more energetic and need less sleep than meat eaters. . Vegetarians have a much reduced incidence of cancer, heart disease and digestive disorders. . Vegetarians live longer than meat eaters.


One secret vegetarians know that gets almost no press is the power of walnuts.  There is a little known chemical in walnuts called serotonin that is a powerful antidepressant.  Now you can get your doctor to prescribe an artificial anti depressant which can cost you a lot of money and put you at risk for chemical dependency.  Or you can make a nice hot cup of tea with walnut as part of the mix.  About half a walnut shell mixed in with your regular tea brew fills the drink with serotonin.  Taken regularly, you will feel the effects of a chemical pick me up that can combat depression very effectively.


Another little secret of vegetarians runs against the normal rules of dieting to get the full value of nutrients you might expect from eating a salad.  Diet theory would have you use no salad dressing or at very least a zero fat or low fat salad dressing.  Vegetarians who are more in touch with the effects of foods in their bodies know that the real value of eating salad are the natural nutrients in leafy vegetables called carotenoids.  But science has shown us that the best way to pull cerotenoids from green vegetables is to use a higher fat salad dressing.  So enjoy that fatty dressing because your vegetarian lifestyle will deliver plenty of weight loss value to you even with this small indulgence that can do you so much good.


Speaking of tea, green tea is often a staple of a vegetarians diet because of the little health secrets buried in this amazing drink.  Green tea has powers to help your digestive system, help combat depression and to accelerate weight loss that ancient cultures like the Chinese and India have known for centuries.  Vegetarians have caught up on this secret of health knowledge ahead of us so its time well learned from their wisdom.

These are just a few of the wisdom of the ancients that have been rediscovered by the modern vegetarian “craze”.  But it really isn’t a craze because once you start living a healthy life cashing in on these many benefits a vegetarian lifestyle will give you, you will never want to go back.

Ideas, Kids, recipes for kids

Teaching Kids to Love Healthy Nutritious Food with Beth Oden

Listen to webinar with Beth Oden.

Beth shares information about coaching kids around healthy food and

an opportunity for Moms who want to work at home.

Check out this webinar.

Visit Beth’s Website

Tell her that Glenda the Good Foodie sent you.

Food, Ideas

Guest:Clean out the Pantry: Healthy Kitchen Makeover!

It’s Spring time and it is time for Spring cleaning!

Remember to purge your pantry and you are seeking to make healthier 
food choices.  It is easier to make better choices of you do 2 things: 
1) Get rid of the JUNK
2) Stock up on the GOOD (whole grains, seasonings, herbs, gluten-free 
Today Kelli is giving us expert advice on cleaning out your pantry.
Most people eat a total of 13 different meals. That typically consists of one 
breakfast during the week and a different breakfast on the weekends. People eat 
a vareity of two to three different lunches and 4 - 5 different dinner selections. 
Making healthy choices can begin with making better decisions at each meal by
swapping a poor choice with one that is more nourishing.

As you clean out the pantry, replace the low nutritional value food with a healthier
choice. For example, instead of potato chips, look for blue corn baked tortilla chips
 with flax seeds. Instead of a can of cream corn, choose a can of black beans. Replace 
white rice with brown rice, sugary cereals for steal cut oats and white pasta for wheat 
or gluten free pasta. 

Continue to replace foods until your entire pantry, refrigerator and freezer are stocked
with a vareity of fresh, wholesome organic foods. When nutritious foods are available, 
you will initially choose them for lack of other "junk" choices, but ultimately you will
choose them because you crave them.

Kelli Calabrese
Contact Info:

Kelli Calabrese
Calabrese Fitness Consulting LLC
8708 Doral Court west

Flower Mound, TX 75022

Kelli Calabrese is a 24 year fitness, nutrition and lifestyle expert. She is a clinical exercise physiologist who holds 3 degrees including a masters specializing in Cardiac Rehabilitation. She has aquired 25 fitness, nutrition, lifestyle and coaching certifications.

She has owned and operated fitness centers, managed corporate fitness centers for clients such as Calvin Klein, Nabisco and Beneficial Insurance.

Kelli has been an advisor or consultant for companies and products such as Smuckers, Quaker, Trident, Centrum, Jack Links, Bumble, Kellogg's and more. She has appeared on NBC, ABC, FOX affiliates and her articles and quotes have appeared in thousands of interviews for companies such as Web MD, Martha Stuart, Shape, Oxygen, Cooking Light, Prevention, Success for Women and more.

Ms Calabrese is the internatinal master trainer for Adventure Boot Camp, the largest boot camp program in the world and IMPACT, a high intensity group personal training program. She is the Author of Feminine, Firm & Fit as well as the 30 Day Detox Fat Burning Meal plan and is the and co-author of The Adventure Boot Camp Cook book with an organic chef. 

She is a cast member in the movie The Compass, a personal develoment documentary about going from where you are to where you want to be. 

Kelli is mom to an 10 year old son and 9 year old daughter and has been happily married for 16 years. 

She specializes in women's and family fitness. She is dedicated to mind, body, soul development and helping people live longer stronger, more energetic years.

Passover Dinner : Springtime Menu and Recipes Author: Patricia L. Mote

Springtime Menu and Recipes
by Patricia L. Mote
Author of

Great Menus: Seasonal Recipes for Entertaining

The change to daylight savings time makes everyone realize that Spring is just around the corner. In some parts of the country where it has been unusually warm, it feels like Spring already. Whether for a Passover meal (April 6 & 7), an Easter meal (April 8), or an anytime Spring meal, here is a suggested menu that everyone will enjoy.

There are a lot of pink and orange foods in the menu so use pink and orange flowers for a festive look. Tulips come to mind.

Prepared as shown, these recipes would serve 10.

* Indicated recipe included here. For the rest of the recipes, media can contact Kate Bandos at or 800-304-3269.

Stuffed Dates (with chevre, glazed with pomegranate syrup)
Hummus with Cucumber Slices
Serve with Pinot Grigio

Ota Ika (Tongan Raw Fish Salad)*

Serve with Pinot Noir
Butterflied BBQ Lamb
BBQ Asparagus with Chopped Egg
Parsley and Mint Chutney
Mediterranean Potatoes*
Fennel and Orange Salad (with Orange Blossom Honey Lime Dressing)
Serve with Prosecco
Flourless Macadamia Cake with Fruits*

Here are a few of the recipes.

Ota Ika (Raw Fish)

I just got back from sailing in Tonga and this was my very favorite dish while there. You will need to go to the fishmonger for the freshest fish! In Tonga the Ota Ika was served in vessels made of banana leaves. Here I use endive. The fish used in this picture is grouper.
1 lb sushi grade tuna, snapper or grouper
1 can coconut milk
3 limes
1 small green pepper, diced
4 green onions sliced
1 large tomato, diced

Slice the raw fish into thin slabs and pour the lime juice on top of the fish. Cover and let sit for 2-3 hours. Dice the fish, retaining the lime juice. Add the remaining ingredients to the lime juice. Let the mixture sit for at least another ½ hour before serving.

Mediterranean Potatoes
Preheat the oven to 350.
2 Tsp olive oil
1 large sweet onions, thinly sliced
2 large sweet potatoes, thinly sliced 20 small potatoes such as Yukon gold, sliced
½ lb. goat cheese (optional, not for kosher)
4 oz. chopped Kalmata olives
¼ cup olive oil mixed with 2 Tsp fresh oregano
Salt and pepper to taste.

In an oiled 9×13 glass casserole, make 2 layers starting with the potatoes then the onions, salt and pepper and all of the cheese and olives. Repeat the potato and onion layers. Cover well with foil, and bake 45 minutes. Remove the foil and drizzle with the oil and oregano mixture. Bake for an additional 15 minutes.

Flourless Macadamia Nut Cake with Fruits
Preheat the oven to 350.
10 large strawberries
2 mangos
5 oz. almonds
5 oz. macadamia nuts
Place macadamia nuts on a baking pan, and roast for 5 minutes stirring once and checking to make sure that they do not burn. Do the same with the almonds.
Turn down oven to 325.

Let the nuts cool and then place almonds in a food processor and grind/pulse to a flour. Remove almond flour. Place macadamia nuts in the processor. It will be a little chunky, and watch that it does not become nut butter!
Spray a spring form pan with cooking spray and line the bottom with parchment paper.
6 large eggs, separated, and at room temperature
1 cup sugar, divided
2 tsp baking powder

Cream the egg yolks with ½ cup sugar, then add the baking powder and nut mix. In another bowl, whip the egg whites until soft peaks form; then slowly add the other ½ cup sugar until stiff peaks form. The nut mix is fairly solid, so take ½ cup of the whipped egg whites to thin; then gently fold the two together and pour into the prepared pan. Bake for 45-50 minutes. Let cool slightly. Then using a thin blade, slide the blade along the outside edge and carefully remove the cake from the pan. Flip it over onto parchment paper and remove the bottom of the pan and the paper. Sift powdered sugar over the cake. Serve in wedges. Garnish with some mango and a large strawberry on each plate.

This is good just like this but you can also top it with some whipped cream and/or chocolate sauce.


Patricia Lewis Mote is the author of Great Menus: Seasonal Recipes for Entertaining, the first of a trio of cookbooks. As the wife of the former president of the University of Maryland (1998 – 2010), Mote did a lot of entertaining and loved planning and executing tasty and beautiful meals. Learn more at: