Southern Living's own Test Kitchen Professional Marian Cairns made a sausage and seafood gumbo on the CBS Early Show this morning.  Here's a clip of her cooking as well as a link to the recipe.  Marian's crash course on Mardi Gras food will get you ready for the festivities, as will some of our favorite recipes for the occasion.

I figured out how to turn Fat Tuesday, the annual celebration for Mardi Gras, into something quite healthy, while still preserving the fun and flavor. You can have a complete menu of New Orleans favorites and not feel guilty about the day's intake (not that there's ever guilt associated with Mardi Gras!) by sticking to low-fat, modified recipes. 

By the way, here are some fast facts about nutrition associated with common Mardi Gras ingredients:

Okra contains vitamins A, B1, B2, B3, B6, and folacin.

According to the American Journal of Clinical Nutrition shrimp does not adversely affect production of cholesterol in the body.

Crawfish is a great source of protein (for crawfish recipes: http://www.crawfish.org/pages/nutrition.html).

Rice is a complex carbohydrate and contains insoluble fiber.

Couldn't find anything specifically nutritious about King Cake.  Feel free to comment on what you think is healthy about King Cake (besides that it makes you feel good).

HEALTHY MARDIS GRAS MENU

Don't' worry--low-fat doesn't equate to low-taste when it's done right!

Check out these recipes for your Mardi Gras celebration. They'll bring a little of New Orleans to your day so you'll be ready to "Let the Good Times Roll."

Low-Fat King Cake

Healthy Hearty Gumbo

Low-Cal Shrimp Etouffee

Don't forget to stop by Southern Living's online food pages for a complete Mardis Gras menu that is sure to please.

Health Magazine's Frances A. Largeman-Roth, R.D., did a great segment this morning on The Today Show in which she showed viewers how to make healthier choices at the grocery store. I liked that she gave examples of foods that many people would think are automatically good choices but can be hiding extra calories and fat. (I always assumed banana chips were low-cal, but turns out they are often deep fried and loaded with calories.) She suggests trying dried apricots instead. Yum.

Among other suggestions -- try raspberries instead of grapes for added nutrients and flavored seltzer water instead of vvitamin water for fewer calories.

Question: What helps you make healthy choices at the grocery store? Going to the grocery store on a full stomach? Shopping in a certain section of the store? Maybe you check out nutritional info on your cell phone. What are your tips? We want to hear them! Please leave them in the "Comments" section below.

Related Links:

A Day In The Life: Grocery Shopping With Norman

Southern Living: Super Foods, Super Flavor

Power Up Lunch

Sitting in the waiting room of my son's pediatrician yesterday, I wondered what was going on. The room was filled with children lined up to see the doctor, while tired moms and dads exchanged knowing half smiles. Although I hated that he's been feeling bad, I was somewhat relieved to learn that my guy has an ear infection and not something worse. 

Tis the season for the flu though, and cases have been reported throughout the South. 

Although flu season has been late this year, doctors have recently seen an increased number of cases. The good news is that it's not too late to get the flu vaccine, especially because this year's flu season may continue for several months.

The Centers For Disease Control and Prevention has other useful tips to keep the flu away, as well as  what to do if you are affected. For some local resources, check out these stories:

LEX18 (Lexington, KY) -- Flu Cases On The Rise In Kentucky

Eyewitness News 9 (Greenville, NC) -- CDC: Widespread Fly Activity in North Carolina

Tennessean (Nashville, TN) -- Tennessee's Slow Flu Season Could Get Worse Fast

WJZ.com (Baltimore, MD) -- Officials: Flu Season Has Begun

Related Links:

Southern Living: Foods That Fight The Flu

I've resolved to burning scented candles every night. I usually start the candles in the kitchen and let the perfume creep step by step upstairs or down into the other areas of my home. Something about the fragrance of moderately scented wax melting against the dissipating aroma of the evening's meal makes me feel quite comfortable. The aromatherapy eventually greets me in every room, surrounding me like a summer blanket--just enough to remind me that it's there. 

I've learned that having healthy surroundings helps to foster a healthy outlook on the future.  As Southerners, I think we've always been wise enough to appreciate our surroundings. We have the best of blooming plant life in spring and summer, and colorful trees and moderate temperatures in fall and winter.  We tend to take the best of our surroundings, draw these elements around us like a warm hug, and learn to be thankful.

Scented Candles From Our Editors

Missouri

http://www.southernliving.com/travel/ultimate-southern-living-gift-guide-00400000007933/page20.html

Kentucky

http://www.southernliving.com/healthy-living/mind-body/good-for-you-gifts-00400000034294/page5.html

It's almost barbecue season here in the south.  Some barbecue fanatics might argue that it's always barbecue season in the South--I might not disagree.  I recently heard about a barbecue recipe to end all barbecue recipes (my mom sent me an e-mail from DC...apparently, the craze is spreading). Two guys in Kansas City came up with what they call the Bacon Explosion, using a couple pounds of strip bacon and ground sausage. Yes, it's as scary as it sounds. Apparently, the bacon is woven around the sausage, and then the entire heap is rolled into a log, then barbecued. 

I am in no wise endorsing you to go home tonight and try this. I'm not against bacon, but I rarely eat it myself (barring those bacon bits I put in my salad...but those don't really count, do they?). And if I do eat it, I try to make it the real thing, and not turkey or chicken versions (yes, there is such a thing as chicken bacon!). I'm not against sausage, either, and am not as opposed to turkey sausage as I am chicken bacon.

That said, if you think the two words "bacon" and "explosion" should be kept apart in sentences, as I do, you may want to search for a healthier (safer?) alternative. Here are a few healthy recipes to tickle your tongue as an appetizer to barbecue season. They will leave you satisfied when you decide to fire up the grill. I've thrown in one recipe that's not exactly low-fat, but pretty much any food, eaten in moderation, is permissible (unless your doc says otherwise). Besides, the recipe fit well with the bacon theme.

Here is the Bacon Explosion recipe.

Here are our recipes

Barbecue Pork Sandwiches

Vidalia Onion Barbecue Sauce

Bacon-Wrapped Burgers

Keep checking back for more barbecue and grilling recipes and stories as the weather heats up.  We'll keep you smokin'! Meanwhile, what do you think of the Bacon Explosion?

Last night one of the South's own residents -- a Sussex Spaniel named Stump, took home the most prestigious honor in the dog world -- "Best in Show" -- at the Westminster Dog Show.

The endearing pup has captured our attention because at 10, he's the oldest dog to win the prestigious title. Plus he has overcome serious illness, treated by vets right here in the South (Texas A&M).

Let's hear it for underdogs! (And to my two pugs at home, you'll always be "Best in Show" to me.)

In honor of Stump and all of our four-legged friends, we present to you tips on keeping your beloved pet safe this Valentine's Day, from the American Society for the Prevention of Cruelty to Animals (ASPCA):

Pet-Safe Bouquets
Many pet owners are still unaware that all species of lily are potentially fatal to cats. When sending a floral arrangement, specify that it contain no lilies if the recipient has a cat—and when receiving an arrangement, sift through and remove all dangerous flora.

Forbidden Chocolate
Seasoned pet lovers know the potentially life-threatening dangers of chocolate, including baker’s, semi sweet, milk and dark.  Go ahead and indulge, but don’t leave chocolate out for chowhounds to find.

Careful with Cocktails
Spilled wine, half a glass of champagne, some leftover liquor are nothing to cry over until a curious pet laps them up. Because animals are smaller than humans, a little bit of alcohol can do a lot of harm.

Wrap it Up
Gather up tape, ribbons, bows, wrapping paper, cellophane and balloons after presents have been opened.

For the full list of tips, click here for The ASPCA's "Valentine Tips."

Related Links:

Southern Living: Pet's Place

Southern Living: Doggone Cute Home Accessories

Valentine's Day Gift Ideas For The Furry Ones

Not a big fan of Valentine's Day?

You're not alone. Every year when this day rolls around there's always a discussion about how commercial it has become, or how overblown it is as a holiday. Tired of all the talk of cupid and candy hearts?

Than make a new kind of Valentine promise -- consider volunteering that day. This year is the perfect time to start that new tradition since the holiday falls on a Saturday. All sorts of Valentine Volunteer events are popping up around the country.

Some encourage volunteers to bring cards and treats to senior centers and hospitals. Others focus on showing some love to the environment,  like "Green Valentine 2009" in Houston. From their website:

Join Woodland Heights and Students from Hogg Middle School for the 6th Annual Green Valentine Tree Planting at the Stude Park Community Center on Saturday February 14 at 10 a.m.! We will be planting native trees along the White Oak Bayou, distributing mulch, pruning, and cleaning up reforested areas!

This is a six-year-old partnership with the City of Houston Parks and Recreations Department, Heights Beautification Project and Woodland Heights Civic Association. What a great way to spend the day.

If you're looking for a volunteer project in your area, some good resources are Volunteer Match, Network For Good, and Volunteer.gov, all of which can help you find opportunities that match your interests and location.

Small acts can make a difference. And I promise, it will do your heart good.

Question: Do you know of other volunteer projects in the South on Valentine's Day? If so, please share with us in the "Comments" section below.

Related Links:

Volunteering Produces Health Benefits

Photo courtesy of Jeff Shell

The countdown to Valentine's Day is on. Following up on last week's "Go Red" post, this week we're going to spotlight more activities that are good for the heart -- literally and figuratively.

First of all, if you haven't checked out myrecipes.com's "Month of Heart-Healthy Recipes," I highly recommend.

Each day in February the website features a different recipe that's good for you and tasty. Today's feature, sesame-crusted tuna with wasabi-ponzu sauce (Cooking Light) sounds amazing.

I also like the sound of this one that came from Southern Living -- broccoli with orange sauce

This is the perfect time to start planning your menu for Saturday. What better way to show someone you care than a healthy, home-cooked meal that's good for the heart?

Question: Do you choose recipes for their heart-healthy benefits? Please respond in the "Comments" section below.

Related Links:

Live Healthy: Valentine's Day -- Hand-Made Memories

Southern Living: Sweet Valentine Flower Arrangements

                                                    If you see a lot of women wearing red today it's no coincidence -- it's "National Go Red For Women" Day, sponsored by the American Heart Association. The Heart Association encourages women to wear red today as a reminder that we need to take care of our hearts. 

Many people don't realize that heart disease is the number one killer of American women, but the good news is that 80% of cardiac events in women could be prevented by making lifestyle changes.

Spearheading this campaign is Southerner Andi McDowell. Andi's mom died of heart disease when she was just 53. Andi shares her story of how she's working to prevent her own heart disease here, and encourages women to become proactive in taking care of their hearts as well.

The Heart Association's Go Red For Women website has tons of great information about how you can make small changes that could have a big impact on your health. Some of my favorite features:

Go Red For Women Heart Style Guide -- This guide provides all you need to know to get started in getting heart healthy, including tips on how to make healthy choices when eating out, ways to incorporate exercise into your day, and how to involve the whole family in healthy activities.

Talking With Your Doctor-- Print this sheet and take it with you to your next checkup -- it's a useful tool to help you start a dialog with your physician about your heart health.

Go Red For Women Community -- A place where women can connect and share stories about how they are taking action in the fight against heart disease.

There are a number of events nationwide today to mark this cause-- check out Red Around Town for a list of activities in your area. Even better, check out one of these events with a friend. We girls have to stick together for each other -- and for our hearts!

Related Links:

Southern Living: Try These Healthy Weeknight Meals

Southern Living: 10 Resolutions I Can Keep

Live Healthy: Walking, A Great Wy To Relax

TM Go Red trademark of AHA, Red Dress trademark of DHHS.

One  peculiar hobby of mine is grocery shopping.   I have to do it almost every day for work and then my many sporadic trips to the market to pick up odds and ends that I have left behind for personal use makes visiting the grocery store a 5 day per week experience.  In knowing this task is constantly looming over me, I decided to make a game of my adventures; I call them "Shopping with Norman".  

Whether in the dairy case, at the meat counter, in the produce section, or fogging up a bay of freezer glass, I am constantly amazed at peoples food selections.  It may seem a little nosy and weird perhaps, but it is just a fascinating subject matter. 

And since I possess somewhat of an anti-diet to many of the shoppers, I constantly get curious looks in my direction as well. 

 I know it is not common for people to see a young man with 2 pounds of plantains, a large bag of frozen strawberries, 6 eggs, and 12 pack of seltzer water, but I happened to be out them this week. 

On a recent trip to our local grocery store,  I needed to pick up about 1/4 pound of thinly sliced prosciutto for a recipe I was testing.  I waited in line at the deli, placed my order, and took a half step to the left to free some space for a man standing behind me.  

He smoothly shuffled his feet, took two steps forward, and said a phrase I will never forget:  "May I please have 1/2 pound of thinly sliced head cheese?"  As soon as the words cleared his tongue, I began searching the glass case for the ambiguous loaf of meat scraps and gelatin.  Smiling to myself in a curious yet slightly frightened manner, I wondered, what on earth could a person want with 1/2 pound of thinly sliced head cheese? 

After I was unable to comprehend such an act, I turned to the man and politely asked: "What are you going to do with 1/2 pound of thinly sliced head cheese?"  The man and the woman behind the counter began to chuckle and then proceed to tell me all of the wonderful things one could do with 1/2 pound of thinly sliced head cheese and even offered up a couple slices for me to try.  

Not wanting to miss this uniquely Southern experience, I tried the odd looking slices and was pleasantly surprised.  The gentleman suggested trying it on toast with a dab of yellow mustard, his favorite way.  We shared a laugh about our peculiar meeting, the man tipped his hat and we parted ways.  Afterward I continued to meander the isles finishing up my shopping all the while pondering: "What do my neighbors eat?"

I wish I were getting a handmade Valentine's Day card.

I know it sounds silly, but as a kid, I remember receiving handmade or even pre-printed perforated torn-out Valentine cards with M&Ms or mini Snickers attached. Of course, those weren't the healthiest forms of chocolate, but it created healthy memories for me. And don't let me get started on the conversation hearts candies--they were fodder for teasing classmates about who was "sweet" on whom. But, I digress.

We love to make memories here in the South. It's important to our culture, important to our lives, and important to our holistic wellbeing. That's why I wish I were getting a handmade Valentine.  My mom always sends me a V'day card with goodies, and I love them. I have many that I've collected from over the years that I store safely in a letter box.  But there's just something special about the idea of time that goes into a handmade Valentine.  It's a concept sometimes forgotten in these days of pre-packaged gratification.

Even if the pictures aren't quite recognizable or if the letters aren't straight, a hand-drawn note of affection is by far the most superior form of endearment I can think of...Well, diamonds are nice, too.

Recently, here at work, my coworkers have been suffering from cold and flu-like symptoms.  Many of them did the wise thing and took some sick days to stay at home and get well.  Others, swamped with work, decided to tough it out and come into the office (Hence, that super-sized can of Lysol you see at my desk).  This time last year I had a sinus infection--it started out as the sniffles, but I let it go too long and soon my nose and ears were stopped up.    

Anyway, this is just a reminder that cold and flu season is not quite over yet.  February leads to thoughts of March and spring, but it's in these last few days of winter that we all have to remember to be on top of our health.  The climate here is  mostly mild, so we get accustomed to leaving the house without a jacket. But, dropping temperatures in conjunction with rainy weather can equal (cough, cough, cough) an onset of illness.

There are plenty of ways to stave off illness.  Here's one that I'm sure you'll love--it's on eating your way to health:

Foods that Fight The Flu