Think yourself happy!

Is becoming happier as easy as trying to become happier? The latest research by two US academics suggests it might be. 

Writing in The Journal of Positive Psychology, Yuna L. Ferguson and Kennon M. Sheldon present the results of their recent experiments into ‘trying to become happier’.

In the first study, two sets of participants listened to ‘happy’ music. Those who actively tried to feel happier reported the highest level of positive mood afterwards. In the second study, participants listened to a range of ‘positive’ music over a two-week period; those who were instructed to focus on improving their happiness experienced a greater increase in happiness than those who were told just to focus on the music.

What seems to have made one group so much happier than the other in their respective studies was a combination of actively trying to become happier and using the right methods – in this case, listening to happy music.

Ferguson and Sheldon’s important findings challenge earlier studies suggesting that actually trying to become happier was, in fact, counterproductive. “[Our] results suggest that without trying, individuals may not experience higher positive changes in their well-being,” they write. “Thus, practitioners and individuals interested in happiness interventions might consider the motivational mindset as an important facet of improving well-being.”

And that’s definitely something worth thinking about. View the study abstract or download the full study here.

Mixed Berry~Fruit Tart

This recipe makes two tarts. Go ahead and make two, they will vanish in no time! Use whatever fresh berries you would like. Be artistic with the arrangement of the fruit.

Almond tart crust:

1 1/2  sticks butter


2/3 cup powdered sugar


1 large egg


1/2-teaspoon vanilla


2 and 1/2 cup flour


1/4 cup almond meal
 (In a food processor grind 1/2 cup sliced almonds with 1-tablespoon powdered sugar)


Pinch of salt

In the bowl of an electric mixer combine butter, sugar, salt and vanilla until well blended. Mix in the flour and almond meal just until it is mixed. Do not over mix. Wrap in plastic and chill over night. Divide the dough in half and roll each out on a well-floured surface to desired size. Spray two tart pans with non-stick spray and place the dough in the pans. Prick the bottom. Bake in a preheated 350 oven for 25 minutes until golden brown. Cool on a rack.

Cream Filling:

2 (8-oz) packages cream cheese


1/2 cup granulated sugar


1/2 cup chopped crystallized ginger (4 oz)

Blend cream cheese and granulated sugar in a food processor until sugar is dissolved and mixture is smooth. Add ginger and pulse until finely chopped and mixture is combined well.

To assemble:

1-pint raspberries


1-pint blueberries


1-pint blackberries


1-pint strawberries


Feel free to use any fruit and/or berry combo that you like


Kiwi slices are especially pretty!

1-cup red current jelly




Spread 1/2 of the cream filling into each pre-baked tart shell. Cover artfully with berries and or fruit. When ready to serve melt the jelly over medium heat. Using a pastry brush carefully brush over fruit. Serve immediately.

Red Wine and Dark Chocolate. Guilt Free Pleasures That Romance the Heart

Resveratrol which lowers blood sugar and relaxes arteries is found in red wine and also dark chocolate, making them ideal for heart holidays like Valentine's Day and year round consumption for heart health.

Red wine, and Green Tea provide catechins, which lower LDL and total cholesterol and relax blood vessels for blood pressure control. To say nothing of boosting mood!

Dark chocolate, (70 percent or higher cocoa content) is a treat you do not have to feel guilty about. When was the last time you were really excited about eating healthy? “Truffles, soufflés and even hot chocolate can be a great source of resveratrol and cocoa phenols (flavonoids) as long as dark chocolate with a high content of cocoa is used.”

Other heart healthy choices?

Salmon/tuna - “Especially white, or albacore, tuna and salmon are excellent sources of omega-3 fatty acids, and canned salmon contains soft bones that give an added boost of calcium intake.”

Oatmeal - “Cooked for a breakfast porridge or used in breads or desserts, oatmeal is a good source of soluble fiber, niacin, folate and potassium.”

Black or kidney beans – These foods provide niacin, folate, magnesium, omega-3 fatty acids, calcium, soluble fiber.

Walnuts and almonds - “Both walnuts and almonds contain omega-3 fatty acids, vitamin E, magnesium, fiber and heart-favorable mono- and polyunsaturated fats.”

Blueberries/cranberries/raspberries/strawberries - “Berries are a good source of beta carotene and lutein, anthocyanin, ellagic acid (a polyphenol), vitamin C, folate, potassium and fiber.” Yes! You can dip them in dark chocolate!

Red Wine protective against breast cancer!

This is certainly good news for those who love the darker grapes. For years we've been hearing that alcohol raises a woman's risk of breast cancer due to the lift in estrogen that happens when we drink. Turns out if we like red wine we have protection...not increased risk. It has to do with aromatase.

Previous research has suggested that all alcoholic beverages increase the risk of breast cancer since they activate the aromatase enzyme (responsible for a key step in the production of estrogens from androgens).

By comparing levels of important hormones in people consuming a moderate amount of red and white wine daily, this new study investigated whether red wine

consumption was associated with hormonal changes that may reduce the risk of breast cancer .

The researchers found that red wine consumption was associated with increased free testosterone and lower levels of female sex hormones.

Their findings suggest that components in red wine act as aromatase inhibitors, which challenge the wide-held belief that all types of alcohol increase the risk of developing breast cancer.

So women at risk of breast cancer who enjoy having the occasional cocktail, may find some relief in this study, as long as they stick to red wine.

Here's the study:

Red Versus White Wine as a Nutritional Aromatase Inhibitor in Premenopausal Women

More evidence that red wine is healthier than other wines and drinks? The amount of alcohol and certain unique substances that are present in the red wine helps it to increase the “good” cholesterol and also prevents the artery, blood vessels that carry blood from the heart, from damage. Antioxidants, like flavonoids and resveratrol certainly have heart healthy effects and these are present in red wine!

What's for lunch?

Collard Greens and Butter Beans. Yes I am from the south! Spinach, collards, mustard greens and turnip greens figure prominently in traditional southern  cuisine, which is a good thing since they are loaded with calcium magnesium and beta carotene. And no wonder besides being low in calories (one cup of mustard greens has 21 calories; a cup of spinach has only 7!), greens can boost cardiovascular health: A recent study published in the American Journal of Clinical Nutrition found that women who ate one serving of leafy greens per day were 46 percent less likely to develop heart disease than those who didn’t. Saute them with some flavorful smoked turkey or steamed them with water and lemon, greens are delicious!

Apples and Cinnamon...Delicious and So Healthy!

Apples..who doesn't love a crisp juicy apple in summer? Eating one before each meal is a popular approach for weight loss. They are loaded with antioxidants and lots of fiber, Just one apple with its skin contains 20 percent of the recommended daily fiber intake. Studies have linked eating apples to lower cholesterol, weight loss and a dramatically reduced risk of several kinds of cancer, heart disease, asthma, type 2 diabetes and stroke. Apples even boost levels of the memory hormone acetylcholine...

Sprinkle on some cinnamon... also loaded with antioxidants, because half a teaspoon a day of the fragrant spice lowers blood sugar in people with type 2 diabetes, and in healthy people too. Cinnamon brings down levels of total cholesterol, drops triglycerides and reduces LDL cholesterol. 



I get organic apples brought right to my door by MileHigh Organics. If you live along the front range of Colorado they'll bring you yummy food each week too!


Just go to this link.


Not one of my Colorado neighbors? Go to your farmers market, sign up for a CSA at Local Harvest.org or visit the supermarket to pick up your favorite apples..and let the health benefits begin!

Want a flat tummy? Fiber is your friend

Complex carbohydrates help you get and stay slim, without dieting. Unlike the ubiquitous simple carbs –yes I’m talking about cake, chips and cookies -- fruits, vegetables and whole grains are naturally loaded with fiber, a nutrient that supports better digestion and elimination, reduces bloat, and has even been shown to support a healthier body weight in numerous studies. 

Nutrition guidelines recommend women get 25 to 35 grams of fiber a day but surveys show most women fall short of that by about 60-70%.  One big plus...high fiber foods help you eat less calories but still feel full. 

Go for whole foods fiber sources like oatmeal, apples and spinach, Skip the bars and supplements. Remember that study that found that eating apples lowers cholesterol? It is because of the fiber. Try this...the next time you are tempted to grab some of chips, or something sweet, grab a whole apple instead. I promise you won’t be hungry afterward.

Dinner Tonight! Grilled Artichokes..Let's Celebrate Spring!

The Artichokes

• Two medium artichokes
• Olive oil
• Salt and pepper, to taste

Clip the leaves of the artichokes to remove the thorn at the tips, and slice off the top ¾ of an inch. Bring a pot of generously salted water to a boil and add the artichokes. Boil for about 25 minutes, or until the outer leaves can be easily pulled off. Take out the artichokes, submerge in ice-cold water until cool, and then drain.

Fire up the grill. I love charcoal for the distinct flavor. But a gas grill will deliver a fine feast of these beauties as well.

While the grill is getting hot...cut the artichokes in half and pull out the thistle heart (purple and white leaves in the middle). Using a pastry brush, coat the artichokes with olive oil inside and out. Salt and pepper generously on both sides and place them cut side down on the cool side of a hot grill. The oil will cause a flare of flames if you put them over the fire so placement away from the flame is important.

Turn often until you see a few of the outer leaves begin to brown. Allowing the browning develops a better flavor. Remove to a platter and allow to cool. Serve with aioli, recipe is below....


Remember artichokes are low in calories and healthy, healthy, healthy! They provide cynarin, which supports reduced cholesterol levels, and silymarin which supports a healthy liver.

 The Aioli     

• Juice from one lemon
• 1 cup olive oil
• 1 large egg yolk
• 2 cloves garlic
• ½ teaspoon dijon mustard
• ½ teaspoon red pepper flakes
• salt and pepper, to taste

Add the lemon juice, egg yolk, garlic, mustard and red pepper flakes to the pitcher of a blender or food processor and put the top on. Turn on blender/food processor and remove the safety top.

Slowly pour in about half of the olive oil until the mixture is emulsified.

Turn off the blender and add a pinch or two of salt and one of pepper, or to taste.

Restart the blender and add the remaining olive oil, or enough to make the sauce thick and creamy. Pour into dipping bowls.

Slimming tips...learn to love artichokes!

I am in love with artichokes..are you? 

The great thing an artichoke is that it takes a while to eat, and it is so incredibly low in calories it’s almost impossible to overindulge.  One medium artichoke is only 64 calories and you're getting 10 grams of waistline whittling appetite-reducing fiber. And half a cup of artichoke hearts has 45 calories and seven grams of fiber. Terrific over your favorite pasta for a light springtime main course.

Added benefit?  this springtime veggie also provides cynarin, a substance that naturally reduces cholesterol. Just be careful not to undo all the benefits by dipping the leaves in a super high calorie dip...try a little blend of olive oil, mayo and mustard..with some garlic, sea salt and spices like chives and turmeric added...or grill the steamed artichoke till you have grill marks and sprinkle it with olive oil and coarse sea salt...yum!