Photo by Alison Conklin
Sharon A. Fraser
Certified Health and Transformation Coach
Owner, Eatwell Consulting
"On a personal level, I tend to mostly eat a vegetarian diet; any beef will be grass-fed and fish wild. I am convinced that with the length and turns of our colon, meat sits far too long in our digestive system and ferments, leading to disease. For my clients, I meet them where they are and use a crowding-out method to encourage them to make small adjustments."
EAT
This is from Food Babe—one of my favorites. It’s healthy and delicious, a home run every time.
Lentil Detox Salad
Dressing
1 Tbsp. olive oil
1/4 tsp. sea salt
Ground black pepper, to taste
2 tsp. curry powder—more if you like it spicy
2 tsp. honey
Juice of 1 lime
Salad
2 red peppers, diced
8 oz. lentils, cooked
1 bunch cilantro, chopped (3–4 cups)
2 Tbsp. raisins or currants
1 avocado, diced
Mix dressing together in a large bowl. Add the other ingredients (except avocado) and mix well. Serve, or store in fridge up to three days. Top with avocado before serving. Serves 2–4.
DINE
What do you look for on the menu when dining out?
How food is cooked—quality, variety and creativity.
What are some of your go-to restaurants in the Valley?
I do not eat out a lot. At Grain, the Faro—it’s a multigrain risotto with veggies; very tasty. At Greenmouth, the smoothies. At The Dime, the charred Brussels sprouts. At Queen City BBQ, house salad and smoked wings.
When you want to splurge, where do you go? What do you order?
At Bolete, just about anything on the menu! Crepes at 187 Rue Principale. At Grille 3501, free-range chicken breast cooked in wine.
SHOP
Where do you primarily do your grocery shopping?
Farmers’ markets, Wegmans, my home garden and Todd Island Seafood for fish.
Do you have any tips or tricks for food shopping with nutrition and healthy eating in mind?
Eat the fruit and leave the juice on the shelf. Shop on the outskirts of the supermarket—the middle is where most of the processed, unhealthy foods are.
Read labels—if you do not recognize the ingredients, it is most likely bad for your health. Leave it on the shelf. For yogurt eaters, buy plain and add your own fruit, spices and sweeteners, like honey or maple syrup. As an alternative to soda, mineral water with a splash of fruit juice. Guava is my favorite.
What is usually in your grocery cart when you go food shopping? Be specific!
Organic cheese, organic 27-grain bread, sundried tomatoes, lots of organic fruits—apples and pears—lots of organic vegetables, organic sweet potatoes, beans, grains, flax milk, nuts, pole-caught tuna and sardines, dark chocolate-covered almonds, dates and figs, avocados and papaya. I try to eat seasonally.
What’s one thing you wish more people knew about nutrition?
That it is really not that complicated. Eliminate the processed food (hidden fats, sugars and chemicals) and you are 70 percent there. The rest is about portion control and changing habits.
Kathy Harrington, MS
Owner & Nutritionist
Bethlehem Nutrition and Wellness Center
"My approach is to make individualized nutrition recommendations that take into account a client’s goals, health status, food sensitivities and genetics. As a functional medicine trained nutritionist, I focus on dietary and supplement recommendations that correct underlying imbalances in the body. "
EAT
Turkey Chili
1 Tbsp. olive oil or coconut oil
1 1/2 lb. ground turkey
1 medium onion, chopped
2 cloves garlic
1 medium red bell pepper, seeds removed, chopped
1 (16 oz.) can pumpkin puree
1 (28 oz.) can diced tomatoes
1 Tbsp. tomato paste
1 tsp. ground cumin
1 tsp. cayenne pepper
1 tsp. paprika
1/2 tsp. ground cinnamon
Heat the oil in a large skillet over medium-high heat. Add turkey and cook thoroughly. Transfer to a large soup pan and add remaining ingredients. Stir thoroughly and bring to a boil. Lower heat and allow to simmer for about 1 hour. Serve hot. Serves 4–6.
DINE
What do you look for on the menu when dining out?
When dining out, I read the menu for my best whole food options. I make sure to select a quality vegetable such as sautéed or steamed veggies, a salad and a quality (unbreaded) protein source. I avoid sauces and glazes. I also will choose a gluten-free carbohydrate such as a sweet potato.
What are some of your go-to restaurants in the Valley?
My favorite go-to restaurant is Mesa Modern Mexican in Easton. I love to get their freshly made guacamole and order veggie sticks to have with it instead of corn chips.
When you want to splurge, where do you go? What do you order?
Maxim’s 22 is a good splurge option. They source some of their products from local farmers. Some good options from their menu are their quinoa salad and roasted chicken—both sourced from local farms.
Another splurge is Hotel Bethlehem. I recently enjoyed their wild catch of the day, and you can count on them for their homemade Caesar dressing.
SHOP
Where do you primarily do your grocery shopping?
I primarily shop at Wegmans. They have a great produce section. They also have a wide selection of organic options, and their health food section makes it easy to do one-stop shopping.
Do you have any tips or tricks for food shopping with nutrition and healthy eating in mind?
The best trick is to follow the (old) saying of staying to the perimeter, which basically means buying vegetables/produce, meats and whole food items. Another tip is to shop at your local farmers’ market. There is nothing like the taste of fresh produce and organic, naturally raised eggs and meats.
What is usually in your grocery cart when you go food shopping? Be specific!
My cart will be at least half-full of vegetables. One time my son said to me, “Do you buy anything that isn’t green?” Without a doubt, you will always find kale, broccoli and avocados in my cart, among my assortment of vegetables. My favorite food store splurge is to buy myself Artisana’s raw walnut butter.
What’s one thing you wish more people knew about nutrition?
If I had to pick one thing I wish people knew about nutrition it would be that most nutrition-based “news” headlines are sensationalized. They are often misleading and based on faulty data. This, unfortunately, confuses the general public, but good nutrition does not have to be complicated. A good general rule is to eat foods that are as close as possible to their natural, unprocessed form. Eat foods that don’t need a label for you to know what they are/what is in them. Or if they do have a label, eat foods that have one ingredient, or very few ingredients, on the ingredient list. Mom was right, eat your vegetables! Plus, eat as many different colors as possible.
Audrey Cross, PhD, JD, MPH
Former faculty at Columbia University School of Public Health, NY
Owner/winemaker, Villa Milagro Vineyards
"As a profession, we spend years focused on nutrients, often forgetting to talk with our patients about food. I’m a foodie. Food is nourishment for the body and soul. As such, it should be fresh, simple and tasteful. No one ingredient should overpower another—as in not excessive fat, sugar or salt, which is typical of fast and processed foods."
EAT
I love winter squashes… and good ol’ kale is available almost year round. Here’s a very simple and tasty recipe for a great side dish for any meal.
Healthy Side Dish
1 medium butternut squash, peeled, seeded, cut into
1/2-inch cubes
1 Tbsp. extra virgin olive oil
2 whole cloves garlic, sliced
1 lb. kale, washed (really well), drained and chopped into
2-inch pieces
1/4 tsp. cumin
Salt and pepper, to taste
Prepare the vegetables. Spray a large skillet with non-stick veggie spray (makes the pan easier to clean later). Add the EVOO. Sauté the squash until it begins to soften and brown. Add the garlic and cook for 1–2 minutes—just until you begin to smell it. Add the chopped kale. Sprinkle on the cumin. Place a lid on the skillet and cook until the greens are thoroughly wilted and the squash is tender, tossing periodically.
If the mix seems to be drying out, add a splash of organic chicken broth.
DINE
What do you look for on the menu when dining out?
I look for local and authentic. A chef must capture the essence of the cuisine’s traditional roots and use as pure and simple ingredients as possible.
What are some of your go-to restaurants in the Valley?
I have to say that La Plaza in Easton is my absolute favorite. It’s a very small, family-owned and- operated taqueria that uses all fresh ingredients that are hand prepared and true to tacos made in Jalisco and the north of Mexico. From the hand-chopped herbs to the splash of lime juice, these are truly exceptional tacos.
When you want to splurge, where do you go? What do you order?
I’m not a splurge person…but when I am not going to La Plaza, I also love Daddy’s Place in Easton. Again, fresh ingredients, handmade Middle Eastern foods that are delicious.
SHOP
Where do you primarily do your grocery shopping?
I shop at a local butcher who raises his own pork and beef and sources free-range chickens from Pennsylvania. He also has local eggs. We grow our own vegetables and some fruits. My other shopping is spread between Stop & Shop, ShopRite and Wegmans.
Do you have any tips or tricks for food shopping with nutrition and healthy eating in mind?
The most important tip is to shop the perimeter. This is where fresh, raw foods are located so that they can be refrigerated. Avoid interior aisles, as these are all packaged foods—which you mostly don’t need.
What is usually in your grocery cart when you go food shopping? Be specific!
My “grocery” basket supplements my local butcher, my garden and farm stands that I frequent. I do buy breads, milk and other dairy and cheese, as there is no local source of these near me. I buy bulk spices and dried herbs online from Sahadi’s in Brooklyn and honey from a neighbor. Don’t need much else. The only “processed” food that I buy is ice cream!
What’s one thing you wish more people knew about nutrition?
I wish that more understood how really easy it is to prepare a quick, simple and delicious meal. The Food Network has helped with this, but, still, people often think that they can’t cook because it is too complicated. It’s not! I teach a class here at our winery, Villa Milagro Vineyards, that is called “Bride’s Basics.” With a few simple skills and tricks, anyone can prepare great, inexpensive and nourishing meals.
Dr. Susan Mattes Bostian
Dr. Susan’s pH, Integrative Holistic Health and Nutrition
President
"My approach is basic: Learn the foods that work with your body and that will help balance your body chemistry, otherwise known as your pH. Eat the foods that create a balanced body so that your health is kept at optimal levels. "
EAT
Quick and easy stir-fry for the week. It pays to make this ahead, and you can reheat single portions throughout the week.
Stir-fry
1 white onion, sliced
1 green pepper, sliced
6 stalks asparagus, cut in 1/4-inch pieces
8 baby white potatoes, sliced very thin
2 carrots, chopped fine
1/4 cup of coconut oil
1/2 zucchini, sliced
1 Tbsp. of Chile Lime spice or the spice of your choice
1/2 cup walnuts, finely chopped
Slice/chop all of the ingredients in a large skillet and add the coconut oil. Sauté at low to
medium heat for 4 minutes, stirring the vegetables often. Add in the spice and blend together. Serve over a bed of brown rice or spinach. Serves 3–5, depending on serving size.
My favorite smoothie recipe:
I am a Vitamix queen and have been working with the Vitamix company for four years.
This is my favorite after-workout recovery drink, protein drink, and overall hormone-happy smoothie.
In a 64-oz. container, place the following:
1 1/2 cups almond milk
1 cup cashews
6 dates, pitted
3 Tbsp. cacao nibs/powder
½ avocado
¼ cup agave
2 cups of ice
Blend together for 1 minute in the Vitamix, and enjoy!
DINE
What do you look for on the menu when dining out?
The first things I look for on the menu are fresh selections or items that can be made-to-order for you. I also look for grilled or boiled options rather than fried—it saves on calories and is easier for the body to absorb nutrients and minerals, rather than fried foods or ones that are covered in heavy sauces and creams.
What are some of your go-to restaurants in the Valley?
I am a big fan of Mexican restaurants, so Cactus Blue is typically a first choice. The fresh pico de gallo and guacamole are always excellent. As a main dish, quesadillas or the Ensalada Taco Blue work well within my health guidelines. Some of my friends love Cali Burrito, as well, due to the authenticity that they offer, so for Mexican eaters out there, you do have options.
CoreLife Eatery in Allentown is a great option for the gluten-free and vegan eaters in the Valley, and much of their menu is easy to customize. I am a smoothie queen, so the handcrafted smoothies are always tasty there!
Bonefish Grill is another stop for us on the eating-out nights, and salmon is by far my favorite dish to order.
The restaurant I frequent the most is Saladworks. I am always in the mood for salads, and between the create-your-own and some of their creative options, there is always a salad for every day of the week..
When you want to splurge, where do you go? What do you order?
Before I was extremely food and health conscious, this would be such an easy choice: Pizza Joe’s in Nazareth for their tortellini alfredo or a piece of their Sicilian pizza. Even to this day, my oldest son only eats their Sicilian pizza. Now that I am predominately vegetarian/gluten-free, my splurge is always a salmon dish, and I have even had some great salmon at a few local diners.
SHOP
Where do you primarily do your grocery shopping?
I spend much of my time at produce stands and the farmers’ markets, and I am a big fan of Elias in Bethlehem. I can typically purchase most of my produce there for the week in one trip, and even find the more hard-to-find fruits and vegetables that most stores don’t carry like mangos, passion fruit, dragon fruit, plantains and even fresh almonds when in season. Other groceries come from my local Giant or Wegmans, depending on the time of day that I have to get my shopping done!
Do you have any tips or tricks for food shopping with nutrition and healthy eating in mind?
When I work with my clients who are in need for knowledge about healthy grocery shopping and how to fill their cart making the best possible choices, I always instruct them to, when in doubt, shop the perimeter of the store. This is typically where the fresh produce is—the milks, meats, cheeses and nuts. Once you start going up and down the aisles, this is where most of the processed foods are, which are typically unhealthy! Creating a balance of what to buy is often a goal in which purchasing both fresh fruits and vegetables and then a little of the easy-to-prepare meals is the target. The advantageous aspect of grocery shopping today is that many stores now accommodate shoppers who are more in tune with their health and have a gluten-free/organic aisle, so looking for the healthier choices is easier.
What is usually in your grocery cart when you go food shopping? Be specific!
Any fresh fruits and vegetables I need for the week, almond milk, Rudi’s gluten-free/dairy-free/soy-free bread, spinach, pineapple, dates, raw almonds and raw cashews, Glutino
vanilla cookies (my vice), GFB (Gluten Free Bars—Dark Chocolate Coconut flavor), SmartWater, distilled water (I used that in my essential oil diffusers), chicken, ground turkey and salmon. I will also buy tortilla chips and organic chips as well.
Other staples I purchase locally or online: Tropical Traditions Coconut Oil, black cumin oil, maca powder and ashwagandha power, sacha inchi seed powder, agave, raw honey, raw cacao powder, acai berry powder. Most of the powders I use in my smoothies.
What’s one thing you wish more people knew about nutrition?
The largest aspect I work with my patients on is educating them that just because a label states that a product is healthy, it may not necessarily be the case. There is very little regulation in labeling with regard to what gets put on the front of the box, so I instruct my patients to learn how to read ingredient labels, what all of the words mean and the importance of checking what is in the product, not just what is on the front label. There is one product that a local grocery store sells that illustrates this perfectly: On the front of the container it states “Raw Cacao.” Now, for those of us in the industry, we know that raw cacao contains calcium and iron. If you turn this same can over and look at the ingredient label of this product, there is ZERO iron and ZERO calcium. When examining the list of ingredients, it is stated that the product had cocoa. That is a huge difference, but for potential customers who only look at the front of this product, they are being deceptively led down the wrong path.
Label reading is essential when you want to take your own nutrition in your own hands.
