As a personal chef, nearly every client says “we want to eat healthy”, but healthy has become a really broad term that can mean a myriad of different things. Do you mean weight loss, heart healthy, organic, whole food, vegetarian, vegan, wheat free, dairy free…. the list is endless?
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What’s your definition of healthy?

We have food companies touting their products somewhat nefariously, the press spinning every new report and study into sensationalized “facts”,  and contradicting “experts” bandying about their interpretations of “healthy”. It is information overload. We are making the wrong choices due to confusion, and for the sake of convenience. Health, and therefore healthy eating, is not the same thing for everyone. You have to ask yourself (and the client if you are a personal chef) “what do I want to accomplish with my choice of foods?” Only then… will you be able to determine which foods are right for you. This is my ten commandments or guidelines for navigating the healthy information highway:

Cook your own food

Cook your own food

1). Learn to cook. If you can read, you can follow a recipe. It really is not that complicated. The only way to be 100% sure of the ingredients in your food, is to make it yourself.

2). Use common sense when shopping… real food, whole food, preferably fresh, and organic food will be a healthier choice than anything processed. Look at the ingredient list, and if there are words you can’t pronounce… it is not going to be the healthiest choice. Avoid it, and cook from scratch whenever possible.

Shop wisely

Shop wisely

3). Get real… stop with the supersizing everything unless your goal is to supresize yourself. Learn what the correct portion size is for you. It is not a one size fits all equation. We need food to fuel our bodies, so the 6′ tall 200 lb. man is going to require different amounts of fuel (calories) than the 5’2″ 110 lb. woman. Likewise, your level of activity will effect your daily caloric goals. Obviously, the more calories you burn, the more you will need unless your goal is to lose weight. Stay within your fuel budget.

4). Do the balancing act… eat mostly vegetables, fruits, legumes, and whole grains with the correct portions of lean protein. And no, french fries do not count as a vegetable. They are a fat ridden starch!

5). Do healthier versions of your otherwise less healthy cravings. If you must have the fries… do an oven fried version, or better still do sweet potato oven fries (sweet potatoes have more fiber than white). Lighten up on the salt by using herbs and spices to flavor food, cook with healthy oils like olive oil or peanut oil, and choose leaner cuts of meat. Roast a chicken with the skin on, and rub spices  under the skin, so you still have tons of flavor when you remove the skin along with the most of the fat before eating it. Use fat free dairy products in place of heavy cream in recipes, but don’t forget to read the label… some low fat options like fat free half and half have so many scary looking ingredients that full fat may well be the healthier option, in which case eat less of it to compensate. That is an example of when “healthy” becomes your personal interpretation. The American heart association would tell you to opt for the lower fat, but there are scores of people that would argue fat is not the enemy, and chemicals are. I tend to agree with the later.

Sit down to dinner as a family

Sit down to dinner as a family

6). Stay hydrated, and I mean at least 6-8 cups of water every day, more if you are exercising intensely. Avoid sugary drinks like sodas and many of the new “health” or “energy” drinks on the market, and limit your alcohol and caffeine consumption. Remember to include the calories from what you drink as part of your daily budget. Eating an orange is going to give you the benefits of fresh juice, but in more economic proportion… much less sugar and therefore, less calories (if you do drink juice, choose one without added sugar).

7). Knowing your overall health is key… adapt your diet accordingly. You could avoid, and sometimes reverse the effects of many life threatening diseases like diabetes and heart disease. If you know diabetes runs in your family it is probably wise to follow a low sugar, low fat, low salt diet. Eat tons of high fiber vegetables, healthy fats (i.e. olive oil, peanut oil, avocado etc.), moderate quantities of whole grains, and lean proteins as a preventative measure. I highly recommend seeking advice from a qualified nutritionist if you are diagnosed with something serious, so you know specifically what foods can help, and which ones you need to avoid.

8). Our bodies are programmed to let us know when we need to eat. Know the difference between real hunger and eating for other reasons such as comfort, stress, and boredom; and listen to your body. It doesn’t matter how many times a day you eat so long as you eat the right amount (staying within your caloric budget) of the correct foods. Most people eat three meals a day, but many prefer five smaller meals to keep their blood sugar level throughout the day.

9). Moderation! Following a healthy diet does not have to mean deprivation. If you crave a cookie, have one occasionally. One and occasionally being the operative words… it does not mean you should grab the whole batch, and I don’t mean have one every day. If you do over-indulge, get back on track right away.

Read the labels

Read the labels

10). If you absolutely must buy packaged foods… always read labels to be sure you are buying what you think you are. Most products today have advertising key words like low fat, low carb, high fiber, and heart healthy boldly printed on the packaging to seduce you. Many people think protein bars are a healthy choice, yet most contain high quantities of fat and sugar, and are really no better for you than the  candy bar you really want. I’ve seen cereals with heart healthy in bold print across the box, only to find high amounts of saturated fat on the label! Don’t let packaging deceive you. By the time you’ve struggled to read that small print in the label, and figured out what it is telling you… you probably could have cooked from scratch.

Five Spice Sweet Potatoe Fries
Five Spice Sweet Potato Fries
Servings: 4
Prep Time: 10 minutes
Cook Time: 25 minutes


Five Spice Sweet Potato Oven Fries

  • 2 large sweet potatoes peeled and sliced
  • 1 teaspoon Chinese five spice powder (cinnamon, cloves, fennel seed, star anise and Szechuan peppercorns)
  • 1 tablespoon peanut oil
  • 1 teaspoon kosher salt or more to taste
  • 3 tablespoons ketchup
  • 3 tablespoons hoisin sauce


Five Spice Sweet Potato Oven Fries

  1. Preheat oven to 425° F.
  2. In a large bowl, toss the sweet potato fries, five spice, and oil. Spread evenly over a sheet pan, and sprinkle with salt. Bake in the oven for 20-25 minutes, or until browned and crispy.
  3. Mix Ketchup and hoisin for dipping in hoisin ketchup.

Serving Suggestions

I serve these with my award-winning Jewels Turkey-Jasmine Burgers, but they are great with any Asian inspired fusion dish.

Heat To Eat

Preheat oven to 425° F. Spread fries evenly on a sheet pan, and heat in preheated oven 5-10 minutes or until hot and crisped back up; or vent lid of container and heat in microwave 2-3 minutes.


Try different spice blends to compliment dishes of different cuisines.

Of course you can omit the spice or swap it for others, but Chinese five spice powder perfectly compliments the natural sweetness of the sweet potato, will make your house smell divine, and is surprisingly kid friendly while adding an exotic dimension. I highly recommend trying it!

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  • April 1, 2010
    4:11 pm

    I would love to see you have your own show…great advise, delicious recipes and wonderful to watch…Everyone should read this post!!! Have you thought of video blogging?

  • April 1, 2010
    4:12 pm

    How silly of me!!!!.. I've just discovered your Youtube videos on the right..!!!

  • April 1, 2010
    4:46 pm

    Julie Anne,As a child I was a huge fan of Duran Duran. Curiosity led me here. But, I have to say I find all of your stories and insights to be fascinating and I check in quite often to see what you have posted. Have you ever thought of writing a book about your life-so-far? You are a gifted writer and I think it would make an excellent read! Just a thought.

  • April 1, 2010
    5:43 pm

    Julie Anne… you are incredible and amazing!Manuela Salvade

  • April 1, 2010
    5:44 pm

    Love it!Sara Myron

  • April 1, 2010
    5:45 pm

    Manuela you are so sweet to say so. Thank you for supporting me, and Sara… I think you could probably add a few commandments to with all your knowledge!

  • April 1, 2010
    7:03 pm

    Hey Anonymous… I promise not to bite if you reveal yourself! Thank you so much for the kind words… I've actually been working on a cookbook I am really excited about. The problem with writing biographies and memoirs is publishers generally want the dirt, since dirt sells. I don't have the desire to dwell on past negative experiences… it just brings the energy into the present.Silentstoryteller… I'm doing two guest chef television spots this month, and plan to start working on some of my own webisodes soon.

  • April 1, 2010
    7:20 pm

    I love the fifth commandment: use spices more than salt ; )I agree with everything but not with the 6-8 cups of water per day.In reality there is NO SCENTIFIC EVIDENCE behind this assertion.Please note: If your body is in good health(there aren't any diseases) is the thirst center that regulates the water needs…in poor words DRINK WHEN YOU'RE THIRSTY! : )Martina D' Epifanio

  • April 1, 2010
    7:20 pm

    I agree with you Martina that your body will activate thirst messages as it does with hunger, but that is when your body is getting depleted, and most people do not drink enough water (they drink too many sodas instead). Just like we have dissociated from reading our body signals correctly with hunger… the same can happen with thirst. It can't hurt you to drink a couple extra glasses, and it does help flush toxins through your system.

  • April 1, 2010
    8:13 pm

    That's true! The problem is that people ignore the signals of thirst and I think that's why everybody started to say to drink a certain amount of water…but anyway it's not correct to say that we have to drink 8 cups of water "to keep the body hydrated" even if you don't feel thirsty….It's been declared a medical clicheMartina D' Epifanio

  • April 2, 2010
    4:08 am

    Great post! Thanks for all that information.

  • April 2, 2010
    4:19 pm

    Love you in the kitchen …Madeleine Gallay

  • April 2, 2010
    8:28 pm

    Excellent post. I couldn't agree with you more!! My keys for healthy living are water (yes, I do believe in getting plenty of water), fresh fruit and veggies daily, daily exercise and getting enough sleep. I think getting enough sleep is understated regarding health. That whole "you can sleep when you're dead" motto just makes me laugh. If you aren't getting enough sleep on a daily basis you have no clue what feeling healthy truly feels like. My two cents.Alison Sherman

  • April 2, 2010
    8:31 pm

    I couldn't agree with YOU more Alison about the sleep… speaking as a seriously sleep-deprived insomniac! I pray to the sleep Gods every night to be kind.

  • April 5, 2010
    9:10 am

    Hi Jewels,Great blog and how very true it is.I am a firm believer in eating healthy and fresh and as you have read before I instill this into my 15month old daughter Mia.Today I went for a lovely country drive to a place approx 1 1/2 hours away from Melbourne (Oz)with my husband and daughter. There I bought the freshest produce from our farmers and some lovely home made chutney and home made tomato sauce. It was great. I loved it. The people are just so friendly and they truly love a converstation especially with the city slickers.Made some lovely minestrone soup with my collectoin of veggies and fresh beans for tonights dinner. Mia loved it too.Aussie MumP.S. There is nothing better than drinking water to hydrate and refresh your thirst. Soda only bloats you and makes you feel terribly sluggish. At least that is what I think and it certainly makes you want more because of all that sugar.