First ... Rosanne Rust has some book signings you may wish to attend:



Author Rosanne Rust has two book signings scheduled to promote her book, “The Calorie Counter for Dummies,” an easy-to-carry volume that offers caloric evaluations for almost every food item, including popular fast-foot and restaurant offerings.

Book signings will be:

- Feb. 13 at Malady’s Meat Market from 10 a.m. to noon

- March 6 at Barnes and Noble Booksellers, Peach Street, Erie, 10 a.m. to noon.





Now, today's column



By Rosanne Rust

The beginning of a new year sparks interest in self-improvement, goal-setting and accomplishment. Since eating a more nutritious diet is one way to improve your health, folks often begin the year engaged in new thought about how they should eat. Here are some tips for you as you set goals to eat a better diet. Rather than focusing on what not to eat, think about what to eat more of instead.

- Snack away. Plan at least two snacks daily. The key strategy here is “plan.” There is no question that most of us get hungry in between meals. If you set the stage early in the day by planning out the days’ healthy snacks, you will likely make better choices. Good options: sliced apples, raisins, a banana, a 1-ounce chunk of cheese (try Laughing Cow Lite Cheese Bites or a string cheese), a 4-ounce nonfat yogurt, a chewy high fiber bar, a handful of almonds, orange sections.

- Eat more “whole foods” from the food groups (foods that are what they are): nuts, dried fruit, fresh fruit, vegetables, oatmeal, eggs, lean meats.

- Whole grains add fiber to your diet. It helps keep you full longer, helps regulate blood sugar levels, and can help lower cholesterol. Try adding whole grains (brown rice, barley) to your tossed salads and your soups

- Monounsaturated fats are good. What? Fats like olive oil, peanut oil, canola oil, nuts and the oils found in fish, are all monounsaturated fats and may help lower cholesterol levels. In addition, monounsaturated fat-rich diets (that include complex carbohydrates in the form of whole grains, vegetables and fruit) have been shown to prevent central body fat distribution. That’s right “belly fat.” So snack on hummus, avocado (guacamole), olives and nuts, and maybe you will deposit less fat in that middle region. Eat fish at least once a week for lunch or dinner. Add chopped nuts to your oatmeal, or to green salads. Try pesto sauce on your pasta once in a while instead of tomato-based sauce.

- Switch to low-fat or nonfat dairy. Studies in diabetes have shown that those who reported high intakes of low fat dairy calcium were twice as likely to be successful at weight loss than those who did not.

- Find new ways to enjoy vegetables. Dips, salads, on sandwiches, in stir-frys. There are lots of fresh ways to incorporate veggies in.



Rust is a licensed, registered dietitian who has a private practice in Meadville. She can be contacted at rustnutrition.com. She provides personal online nutrition coaching as is a licensed provider for Real Living Nutrition Services and a nutrition instructor for Penn State’s World Campus. She is the author of “The Calorie Counter for Dummies.”



Here are some healthy recipes:



Mediterranean Layer Dip



8 servings

Serving size: 1/2 cup

This captivating dip layered with fantastic flavors is a show-stopper! Feel free to double this recipe and watch it disappear. Serve with toasted pita wedges.



1 (7-ounce) container hummus*

1 cup coarsely chopped fresh baby spinach

1/2 cup chopped tomatoes

1/2 cup chopped cucumber

1/4 cup chopped red onion

1/4 cup crumbled reduced-fat feta cheese

2 tablespoons sliced kalamata or black olives



1. Spread the hummus on a 9-inch serving plate.

2. Sprinkle evenly with the remaining ingredients and refrigerate until serving time.

*Look for different containers of flavored hummus to give this recipe extra punch. If you can’t find this container size, just buy the bigger one and use 7 ounces — then serve the rest another day!



Nutrition Facts: Calories 61, calories from fat 31, total fat 3 g, saturated fat 1 g, cholesterol 2 mg, sodium 189 mg, total carbohydrate 5 g, dietary fiber 2 g, sugars 1 g, protein 3 g



Cabbage Slaw



This dish can serve as a main course for lunch, it is high in fiber and full of vitamins, and healthy fat. The dressing gives it healthy fats and sweetness. The nuts provide some extra protein, flavor and crunch. Delicious!



One small head red or purple cabbage, cored, finely chopped

Half head green cabbage, cored, finely chopped

2-3 tablespoons scallions or sweet onion, finely chopped

1/3 cup olive oil

1/3 cup apple cider vinegar

1/3 cup honey

Pinch of salt

1/2 cup coarsely chopped walnuts

1/2 cup dried cherries or dried cranberries, chopped



Mix first three ingredients in large bowl. In small bowl, whisk oil, vinegar and sugar until blended. Add dressing to cabbage and toss. Toss in nuts and fruit. Refrigerate overnight, or at least four hours.