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There’s more to mealtime than food, or at least there should be. Otherwise, you might as well grab your plate and eat in front of the television.

Creating a mood with music and good conversation means it’s less likely that your dinner companions will jump up and vacate the premises the second they swallow that last bite.

I like to set a tone for dinner. I vary it depending on the food I’m serving and on what’s going on in our lives on a particular day. Rarely does dinner time pass when we haven’t lingered a bit after we’ve finished eating.

When I make something with an Italian twist, my favorite accompaniment is the cool, easy style of Dean Martin. You can’t help but get in the spirit as he croons, “when the moon hits your eye like a big pizza pie, that’s amore.”

When it’s romance I’m going for, I play the CD compilation we made for our wedding day. From the first note to the last, it holds deep meaning for both of us.

When I feel particularly energetic and upbeat, I’ll tune in to 70’s rock. We can’t help but sing a few notes as we clear the table, and it makes washing the dishes less dreary.

If I’m feeling funky on the weekends, I’ll tune in to NPR, which plays radio shows from the 40’s and 50’s that never fail to amuse.

Occasionally, if there is big news going on, I’ll set the radio to a news station, but I keep that to a minimum. News tends to agitate more often than not, and upsets the digestive process.

The television is not an option. Neither is answering the phone.

I like to keep a focus on what’s going on right at our dinner table. The rest of the day we’re constantly wired in to the internet, an endless stream of emails, phones, and work.  It doesn’t seem too much to ask that we carve out a bit of time to make dinner a special part of our day. We’ve come to treasure our little ritual.

With the economy being what it is, and people opting to stay home for dinner in greater numbers, maybe more folks will see the value in it.

It just so happens that tonight I’m making Italian sausage and peppers, so a few candles and my trusty Dean Martin CD will be on hand to seal the deal.

Everybody’s talking about the recession and looking for ways to balance the family budget. Prices at the supermarket seem to rise with each passing month and shoppers are looking to cut corners.

One thing I keep hearing is that fresh fruits and vegetables are simply too expensive to buy. I beg to differ. They ARE expensive and getting more so, but you have to look at the big picture and you have to take a long, hard look at what else is in your shopping cart.

Seriously, how much did you fork over for that bag of potato chips? The ice cream… cookies… sugar-laden cereal? How many items in your cart represent food with little or no nutritional value?

The temptation to give in to comfort foods is a trap. The more you eat, the more you crave and the worse you feel, inviting preventable health problems. The loss of energy and added weight will only harm your sense of well-being.

Now more than ever, it is essential that we take care of ourselves in mind and in body. Food is all about fueling your body with what it needs — not only to survive, but to thrive. A diet rich in fresh produce, lean meats, and whole grains will keep you feeling balanced and energized.

Next time you’re at the grocery store… shop as if your life depends on it.

If you haven’t used your fondue pot since the ’70s, you’re missing out on all the fun!

For a romantic dinner for two, the fondue pot is a catalyst for good conversation. Relax, sip some wine, and whisper sweet nothings as you linger over dinner.

You can also gather the whole family together and share some laughs as you create dinner together.

Cut up bread, vegetables, and fruit are delicious dipped in cheese. Meat, chicken, and fish can be dipped in flavored oils, and you can even melt chocolate for a fondue dessert.

Dinner should never be boring. A fondue pot stirs the imagination and inspires creativity. Dust off your old one or invest in a new one and get the party started!

You are what you eat. It’s a saying I take to heart.

The new year is a perfect time to start eating right. Forget about fad diets. Concentrate of fueling up on what your body needs to function properly.

A well-balanced diet is essential to overall good health and to ward off preventable illness brought on by poor nutrition. It’s not as difficult as you might think.

Fresh fruits and vegetables, fish, poultry, lean meats, and whole grains should form the bulk of your shopping list.

Use white foods such as sugar, white flour, pasta, rice and potatoes sparingly. The same holds true if it comes in a bag, box or can.

Use only olive oil, extra virgin if possible, because it provides more flavor. Canola oil is another good choice. Choose foods with lower amounts of saturated fat, trans fats, and cholesterol. Eat whole grain foods and plenty of vegetables for fiber and antioxidants.

Stay away from margarine. Buy butter or a butter substitute that contains no hydrogenated oil, no trans fatty acids, and has a precisely balanced oil blend to help balance fats in your diet.

Read labels! Look carefully at the amount of sugar, salt and unnecessary chemicals in the foods you buy. Pay careful attention to rules regarding refrigeration and expiration dates. Be sure to cook meats to the recommended temperature and follow proper cleaning guidelines to avoid contamination.

Don’t discount the extra pounds you will gain with those little in between meal snacks and sugary drinks. Don’t make dessert a part of everyday meals – save them for special occasions only.

High carbohydrate foods will give you a boost in energy due to a surge in blood sugar. That will be followed by lower energy and cravings for more high carb foods. You’ll be amazed how healthy and energetic you will feel if you manage to keep your blood sugar at a steady rate throughout the day.

Moderation, as always, is key.

Additional reading:

Fuel Up on Premium

10 Tips for Shopping Smart: It’s Healthier and Less Expensive

Did you know that you can mash cauliflower much as you would potatoes?

Simply cut the cauliflower into small pieces and boil until tender. Then use a potato masher or electric beater. They won’t be as smooth as potatoes, but the texture and taste will surprise you. Just add butter, garlic, or whatever seasonings you would use in mashed potatoes.

Here’s the good news — cauliflower is low in saturated fat, and cholesterol. It is a good source of protein, thiamin, riboflavin, phosphorus and potassium, as well dietary fiber, vitamins C, vitamin K, vitamin B6, folate, pantothenicacid and manganese.

That’s a lot of nutritional punch for little effort. You’ll learn to love your veggies with this tip!

Beef Logs and Cheese. Holiday gift baskets always contain beef logs and cheese.

We love eating them as is, but sometimes when we’re in the mood for a warm snack, we break out the frying pan and create a little sizzle.

Simply slice the beef log and place in frying pan on medium heat. Turn after two minutes and place cheese slices or cubes (we prefer jack cheese, but any cheese will do) on top of the beef. Cook until cheese is melted.

This little concoction won’t win any recipe awards, nor will it score as a health food, but it’ll put some sizzle in your day!

1. At the grocery store, it is wise to shop the parameter and wear blinders in the center aisles, where the high sugar, high carbohydrate foods are located.

2. In the produce section, select plenty of fresh vegetables, especially leafy greens. Fresh fruit is the healthiest choice for your sweet tooth. These items have a limited lifespan, so only buy what you can use within one week or so.

3. When buying bread, read the label to be sure that whole grain is the first ingredient listed.

4. Don’t shy away from the spice aisle – that’s where you can experiment with flavors!

5. Do read labels on items such as salad dressing, barbeque sauce, marinades and condiments because some brands may have unnecessary additives and an overdose of sugar. Also beware of added sugar in juice drinks.

6. Cereal, crackers, white rice, pastries, cookies, cakes, pies, potato chips, etc. should be severely limited. If you must buy soft drinks, caffeine free/sugar free (made with Splenda) are best.

7. In the meat department, fish and poultry are the healthiest choices. Lean cuts of pork and red meat are fine. Processed meats should be kept to a minimum.

8. Compare expensive brands with store brands – in many instances you will find the same ingredients and flavor at a substantial savings.

9. Keep a shopping list in a handy place in your kitchen and add to it whenever you are running low on an item. Shopping with a prepared list and keeping your trips to the store down to once a week will cut down on impulse purchases.

10. Remember that food is fuel for your body, so fuel up on premium!