Update!

I want to wish you all a very Merry Happy Holidays! I'll be taking some time off from blogging to visit with friends and family over the next week or so. See ya'll in 2010!

Health Packaged in a Supplement?! Not Likely!

I groggily role out of bed on my day off and decide there's no better time than now to go through all of those emails that have been patiently awaiting my attention. I should have stayed in bed! (Just kidding!)

I read an article by The Wall Street Journal entitled Toast to Your Health with a Supplement! The article discusses the newest research on reservatrol (found in red wine) and possible reasons to take a supplement of it. Have we really learned nothing?! Have we not learned that taking a vitamin, mineral, or substance from its natural location and isolating it tends to not have the same effects in the human body as when consumed in its natural, original form?! Remember the whole Vitamin E scare?! Vitamin E supplementation was once thought to aid in reducing the risk for heart disease, but then the AHA came forward and said not to take extra Vitamin E to help reduce cholesterol, reduce risk of strokes, and more. There is no scientific evidence to show statistical benefits of taking extra Vitamin E in supplemental form AND actually taking that extra supplement might even increase your risks for heart failure. (NIH Office of Dietary Supplements and AHA and Vitamin and Mineral Supplements.) Why are we even contemplating the idea to make another useless supplement? In my opinion, if the research intrigues you and you want to increase resveratrol in your diet, replace your whiskey with a glass of red wine!! (This advice also goes for other supplements such as garlic and cinnamon. By George, forget the supplement and just go for the real, whole item if you enjoy it! Cook with garlic! Add cinnamon to your dishes!!!!!) Just remember when it comes to alcohol (red wine or others), women are advised to limit their intake to one glass per day and men to two.

Happy pondering! :)

High Calorie Dip No More

Just a quick post here on something I stumbled upon. I'm sure you're tired of reading blogs that say something similar to 'avoid those high calorie dips when you eat veggies!' OR 'try hummus as an alternative.' I do completely agree with both of those statements, but that's not what I'm going to discuss today. I accidentally stumbled upon an alternative to a high calorie dip or hummus dip that I don't think I would normally think of. (I'm not really a huge dip/dressing fan anyway.)

The other day I was grocery shopping and picked up what I thought was low fat cottage cheese. (Saw light blue label, mental light went on and automatic thoughts 'yup that's low fat cottage cheese.') Plop in the cart ya go! I didn't take the three seconds (or less) to actually read the label, which stated c l e a r l y Low Fat Cottage Cheese with chive and toasted onion! Hmmm. How did I miss that?! (I'll spare you the psychoanalysis for today!) I only noticed when I got home, opened the package ready to mix it with the fresh pineapple I just chopped up, and noticed green specs in my cottage cheese. Hmmmm! I have to admit I was a little dubious on whether or not I should even try this version, but I did. (And no, not with my pineapple! Gross!) I tried it with some crackers and honey wheat pretzels. It pairs quite nicely. So the next time (maybe in the next few days or so) you are hosting a (holiday) party and you want to serve a healthier dip, try low fat flavored cottage cheese. It's a 1/2 cup for 90 calories versus 2 tablespoons of most regular full fat dressings (i.e. ranch) for about 160 calories. Quite a catch! :) Give it a try!

Leftovers for Breakfast Plllllease!

I'll admit, I get bored easily. (Or maybe that's just my excuse as...) I'm always looking for new recipes, new ideas, and new adventures.

In my hunt for a quick breakfast (as my tummy was rumbling and I needed a quick fix), I realized leftovers were the trick! My plan was to make eggs, but just eggs just simply wasn't going to cut it.

As I scoured my 'fridge, I saw sitting so sweetly and quietly the rice and bean mixture I had cooked the night before. (Please see my previous post 'Not Your Average Rice and Beans.') So I popped that into the microwave, while at the same time I scrambled an egg with a tbsp of low fat cheese. (FYI gas heat is GREAT! <5 minutes and my egg is done!) What's next is facile! Scoop up cooked eggs. Place eggs in a wrap. Add salsa! (So Yum!) Roll wrap. (Thank you Subway. My sandwich artist skills still come in use today, even in the privacy of my own home! What would I have done without you?!) Place aesthetically on dish. Take warmed rice and beans out of microwave and also place strategically on plate. (Feel free to add more salsa! Spice it up!) :) Voila! Eat up! Enjoy!

Shirataki Noodles

For the past few months now I've been hearing more and more about Shirataki noodles. They are made from the roots of a Konjac plant, which grow in Eastern Asia. They are tubers known as the Devils Tongue. (Courtesy of Japanese Kitchen)

The buzz is loud for multiple reasons. One is the low caloric content. 1 package (8oz) = 40 calories, 1 gram total fat, 4 grams of fiber, 2 grams protein. Glucomannan, the fiber found in these noodles, is also getting a lot of buzz. I've read studies on the potential benefits of glucomannan to help relieve childhood constipation, adult constipation, and potentially improve blood glucose control (for diabetics.) There appears to be inconclusive and/or non-statistical significance in regards to the effects on lipids (your cholesterol.) It may improve it, it may not, but it definitely won't worsen it (unless you decide to pan fry them in a half stick of butter. And that's a whole other story we'll just save for another day!) It's being marketed as a weight loss product and for 40 calories for 8oz I understand why! :)

Although I heard a bunch about these noodles, I hadn't seen them until the other day at Whole Food's Market where they jumped out at me! (Yes, literally jumped! Just kidding...) I quickly grabbed them and put them in my shopping cart!

The package is accurate in stating that they smell a little fishy. Butttt, for anybody who cooks with fish regularly, it's really no big deal. To me, these noodles, are a healthier version of ramen (aka non-fried and non-laden in salt!) For someone who grew up with ramen, it was kind-of exciting to see if these noodles would bring me back to my childhood, but in a healthier way! (Yes, yes I'm kinda a dork!)

I wasn't totally sure how to prepare these noodles, so like everything and everyone else, I googled it. I came across this site, which has many recipes! I looked at a few and decided to take on my own stir-fry version. In one frying pan I sauteed garlic, carrots and celery in a dash of olive oil. In another pan I pan fried some shrimp in a bit of olive oil as well. I rinsed, drained, patted dry, and then cut the noodles as directed per the package. I tossed the noodles into the vegetable pan; cooked 'til warm. Tossed in the shrimp and added soy sauce!

For my first go at these noodles, I would say this was a quick, easy, fairly tasty dish! I am absolutely going to give it another try. (The Fettuccine Shirataki Noodle Tuna Casserole has totally caught my eye!) What you read about these noodles, being bland, is true. So be sure to add lots of sauce. Next time around I might sautee the garlic solo, to bring out the flavor better. Then I might not need so much soy sauce (salt laden yummy-ness!)

I'm all about experimenting. And with cooking (and baking) it's rare that recipes are fabulous the first go. So give it a second, third, fourth... seventeenth go if needed until perfection arises. Happy cooking! (Also check out Hungrygirl.com for additional recipe ideas!)

*Of note, I am not being paid to review these products or sites.

Practical Gift Idea

Today as I was unhappily cleaning for 2 hours I realized a couple of things. My usual cleaning is merely a swipe here and a wipe there in an attempt to mask the dirt and grime without having to spend hours cleaning. Today is when I also realized how gross my apartment really is (and hence the two hours of scrubbing! YUCK!) Then I also realized what a great gift it would be to receive a couple of prepaid visits by a cleaning lady! There are some things money can buy- and one of them should be someone who enjoys cleaning! Or at least someone who doesn't mind sticking their hand down a dirty toilet for some green! At first this idea came as I was scrubbing the dried and plastered food off my stove top, to which my arms got tired before the stove got clean. Then as I pouted my way into the bathroom I really wished I was one of the fairies in Sleeping Beauty. Reality hit me in the face, as it usually does, that all the wishing and hoping wouldn't put a magical wand in my hand! So, if you're a last minute shopper, like myself, then here's a last minute gift idea for you- get someone a gift of a cleaning lady! It's perfect for a cook, a baker, a foodie, or really just anyone who hates to clean! Merry Christmas! Happy Hanukkah!

Sweet Indulgence- Part IV

As I was routinely reading the Tufts University Health & Nutrition Letter, I was intrigued by the holiday recipes presented. I, like many people, enjoy looking at a photo of a dish or dessert before attempting the cooking process; however, there were no pictures. The description of a truffle cookie simply alone lured me in.

I was discouraged while making the cookie as it was crumbling and not coming together as I had hoped or expected. The recipe I used called for peanut butter and it seems I have not yet quite mastered the art of cooking or baking with peanut butter. As I chugged along, these cookies also didn't seem to grab my visual interest. I thought '...geez, what a waste of ingredients. I'm gonna have to throw all of this away.' None-the-less, I finished the cookies, placed them in the refrigerator as directed and waited. To my utter surprise, these cookie balls were an unexpected simultaneous explosion of salt and sweet providing instant gratification to my taste buds. They aren't as visually stimulating as I hoped for, but boy did my taste buds love them! Moral of the story- don't judge a book by its cover! :)

Enjoy!

Peanut Truffles with Dried Cherries and Chocolate
Beat a 1/2 cup of unsalted chunky peanut butter, 1/3 cup of a confectioners' sugar, and 1 tsp vanilla extract with an electric mixer until smooth. Add 1/2 cup of coarsely chopped dried cherries, 1/3 cup of chopped toasted almonds, and 1/3 cup of chopped bittersweet chocolate chips. Mix together with a wooden spoon. Form into 1 inch balls. Refrigerate covered until firm at least 2 hours, but preferably overnight. Makes about 24 truffles. Each ball is 67 calories, 2 grams protein, 7 grams carbohydrates, 1 gram fiber, 4 grams total fat.

*Of note- I don't think you need to use a mixer. There's not enough liquid to form a smooth fluid consistency. I think you're better off just using your (clean, pre-washed) hands! :)

Toasting Almonds
Toasting nuts helps to enhance the flavor. Place chopped nuts in a small frying pan over medium-low heat. Stir constantly until nuts are toasted/light brown and you can smell their fragrance.

Non-typical (Eco-Friendly) Holiday Gifts

It's that time of year and the clock is beginning to click on the amount of time we all have left to buy those unforgettable gifts! This year my challenge for you is to buy a thoughtful more practical -yet fun- gift! How many times do you buy something at the last minute just because!? (...just because that was all that was left on the shelf and it was Christmas Eve...) How many times do you get a last minute gift, struggle to spit out a thank you, and wish you never received it in the first place? (Then you're left wondering if you should re-gift it, give it away to salvation army, or just let it collect dust in your closet for an undetermined number of years.) Save yourself and your relatives, family, and friends the time, pain, and heart break! :) Buy something a little less ordinary and lot more unique!

FoodTee.com
Take a bite out of nutrition! Or wear it! Shirts, bags, aprons and more. Some of the shirts are printed on organic 100% cotton and are made in the US. (Not all products are organic or made in the US.) Proceeds go to The Food Studies Institute, Two Angry Moms, and Better School Food.

Recycled Chopsticks (Fruit) Basket
What better way to store your fruit than in a recycled chopstick basket?! Glass and plastic bowls are SO yesterday. And if you already have a fruit basket, well I'm sure you can think of something creative to do with these chopsticks! It could hold your keys or be a dish drain!

Nesting Baskets
Now I'm sure you can't find these in your Grandma's basement. These baskets are made of 100% organically grown bamboo and come in colors!

BPA Free Water Bottles
BPA has been all the buzz recently as it can be leached from plastic into our foods and liquids and very potentially be harmful to us. Also, purchasing non-reusable plastic bottles has been condemned by those eco-friendly minds and souls as they frequently remind us how plastic water bottles are only ending up in our landfills and are not so biodegradable. So stop buying yet another non-reusable plastic bottle, save some money, help out the environment, and buy someone you know something worthwhile!

CSA Membership
Maybe it's just me, but I think this would be an awesome gift. I'm sure you have a foodie friend (we all have at least one in our lives, don't we?!) who would scream with glee to know you spent endless hours contemplating the perfect gift just for them! Don't let on that this is the new trend; let them believe that you thought of this all on your own! They'll be grateful forever! But truly, who wouldn't love a membership for fresh, local produce! (Again, maybe it's just me... and every other foodie!:))

Composting for the City Dweller
Tired of feeling as though your contributing to our landfills? You want to compost, but you don't have a back yard. You've been figuring there's nothing you can do now and you'll be sure to start composting one day when you have your own home and yard. Well, wait no more! It looks like there is a solution- a bamboo compost bucket with liners that will decompose in landfills!! Check out the video! Pretty nifty gift if I do say so myself!

Organic Wines
If all else fails and you want to resort to one of the traditional gift givings, you can never go wrong with wine! BUT this year, do it just a little bit differently! Gift organic wine!

GreenDaily.com
Additional great ideas for Green Gifts for Foodies (and Cooks)!

*Well these are just some of my top favorite gift ideas. I could go on and on, but I'll stop here for now! Happy shopping!

Sweet Indulgence- Part III

It's still that time of year where I'm continuously in that baking mood. The best thing about the holidays is that there is often an endless amount of parties to drop these tasty treats off at, rather than overindulging in them myself!

These cookies bring back fond memories of my BFF! We've been making them since we were teenagers. The best thing about these cookies are their slight mystification! By quick glance, they look ordinary, BUT by no means are these cookies plain old boring chocolate chips cookies. These are banana chocolate chip walnut cookies. Their texture is smooth and soft and melts in your mouth as an immaculate and exceptional fancy cake would! So YUM!

Two things I've recently learned after making these cookies for years are 1) If you plan ahead and use room temperature butter, the mixing just goes so much more smoothly. 2) Walnuts in this recipe should NOT be optional!

I should add a little personal note here. I loathe bananas as an ingredient in any recipe. I only like fresh bananas- and they must be on the greener side. I dislike banana splits, baked bananas, frozen bananas, bananas in fruit salad, etc. You name it; I don't like it EXCEPT these cookies. I don't know exactly what it is about these cookies, but these bite-full of temptuous goodness are to die for! :)
















Banana Chocolate Chip Cookies (Walnuts Optional)
Recipe makes about 3 dozen cookies.

Ingredients:
1 ripe, medium banana
1.25 cups all-purpose flour
1 tsp baking powder
1/2 teaspoon salt
1/3 cup butter or margarine softened
1/3 cup granulated sugar
1/3 cup firmly packed light brown sugar
1 large egg
1 tsp vanilla
1 cup milk chocolate chips
1/2 cup coarsely chopped walnuts (optional)

1. Preheat oven to 375 degrees.
2. Peel banana, place in a small bowl, mash and set aside. You should have approximately 1/2 cup mashed banana.
3. Combine flour, baking powder, and salt in a small bowl. Set aside.
4. Using a mixture beat butter, granulated sugar, and brown sugar in a large bowl until light and fluffy.
5. Beat in banana, egg, and vanilla.
6. Add flour mixture. Ensure the flour is well mixed.
7. Using a wooden spoon, stir in chocolate chips and walnuts.
8. Drop rounded teaspoons onto cookie sheet about 2" apart.
9. Bake 9 to 11 minutes or until edges are golden brown.
10. Let cookies cool about 2 minutes on sheet until transferring to a cookie rack.
11. Let cool completely before storing cookies in an air tight container at room temperature. DO NOT FREEZE COOKIES (as they don't freeze well!)

Sweet Indulgence- Part II

One of the few things I remember from my oh so distant past, were the times I'd come home from school to find that there were fresh cookies sitting on the counter. Of course they were not to be eaten or touched!!!! as they were going to be wrapped in a holiday Christmas tin and mailed off or delivered to relatives. Well, of course no little kid can just look and NOT eat! So I'm sure one or two or few got popped into someone's mouth when nobody was looking! YUM! And now, of course, that I'm a little bit older, I get to make these cookies and eat as many as I desire! Yay! (Just kidding!)


















One of my favorite cookies are, what the recipe calls, Chocolate Unbaked Cookies. The name really does these cookies no justice. Let's call them Coconut Chocolate Gooey Goodness Cookies! Can't tell you where the recipe came from. My recipe is something I hand wrote long ago on a once white, now chocolate stained piece of computer paper.

Try these and I promise you won't be disappointed. And- bonus- they are quick and easy. I mean, the original name does give it away and all, doesn't it? (Hint: unbaked!) Of note, sadly, these tasty treats are not healthy! (Not even a tid bit! Sooooooo, moderation, moderation, moderation!) Enjoy!

Bring 1/2 cup butter or margarine, 1/2 cup milk, and 2 cups sugar to a boil. Turn off heat. Mix the following into liquid mixture: 1 cup coconut, 3 cups quick oats, 3 tbsp cocoa, 1 tsp vanilla, 1/4 tsp salt. Drop teaspoon size balls onto cookie sheet or wax paper. Let set for awhile. Indulge later (if you can resist the temptation!)

Not Your Average Rice and Beans

I don't know about you, but after being outside in mid-December's not so warm blowing wind, I'm in search of a hot meal. And of course, after salsa'ing with the chilly wind for 20 minutes or so, I'm not in the mood to cook (for even 30 minutes.) (Sad to say, it's true. There are days when all of us (whining voice) just don't want to cook!) So then what shall I ever do? Fast food is just not an option for me, or is it?! It is! Fast Food recipe here I come!!

All you need is what you've been storing in your freezer and in your cupboard for times just like these. I grab the bags of precooked, no salt or preservatives added brown rice and lentils or black beans. I open my freezer and pull out whichever non-salt, non-sauce added vegetables that are there. (In this case it was supposed to be broccoli. As there were only a few florets of broccoli left, I opened the bag of string beans. Feel free to use whatever vegetable is in your freezer!) Out of the cupboard I also grab my can of tomatoes (any variety that you bought and stored that fits your fancy will do just fine!) Last step! Grab your frying pan. Dump all ingredients into the pan. Turn on the stove and cook until warm stirring occasionally. Voila! Fast Food here I come!! (Of note, this recipe is not time consuming because all that needs to be done is to warm the food. Nothing is raw; noting truly needs to be cooked!) Enjoy!

Sweet Indulgence- Part I

It's that time of year and I think we all succumb to the evils of tasty seasonal foods and drinks. Without fail, every November or December I scour the grocery store shelves in search of my favorite, irresistibly tasty Pumpkin Soy Milk!! Mmmmm!!! For 170 calories per 8oz, I will, by George, make this fit into my daily diet (for one week or perhaps two!:)) Try it in coffee or espresso or sip and savor it alone; it's quite delicious! In all reality, this little indulgence isn't really all that terrible. It's only 20 calories more than whole milk with less fat (3.5 total fat grams versus 8!) Like I always say- moderation, moderation, moderation! Enjoy!

*Of note, Silk is not paying me to review their product.

Food Matters

Book review time!

I just finished reading Food Matters: A Guide to Conscious Eating by Mark Bittman. This book touches upon eating real, whole foods (YAY!) without going on a diet (Double YAY!) and feeling deprived (Triple Yay!) as well as slightly touching upon how eating real food is beneficial to the environment (bonus!) This book is a quick, easy read, which I thoroughly enjoy. The easy read subtly emphasizes the ease of healthy eating!! (Quadrupole YAY! Okay I'm done now! :))

Although I don't necessarily agree with all of Mark Bittman's personal opinions, I enjoy that he repeatedly states that this is just his way of doing things and that more than one way exists. I also enjoy the inclusion of more than 75 recipes, which helps to demonstrate that an easy and healthy meal can be prepared in less than 30 minutes. For anyone who barely knows how to boil water, this book is for you. It discusses steaming, boiling, broiling, grilling, and even spice mixtures. There are recipes and sample menu ideas. It's great! For those of you who are already decent cooks, this just might stimulate those brain cells into creating a new twist of your favorite dish. It might remind you that your oven has a broiler. (Yes, I'm blushing; that's me!)

In the end, what drew me in was two things. One, the first part of the book includes a narrative with facts. These facts are easily found (also) in the margins in green print. It's a good technique to hit the points home. Second, I really enjoy the inclusion of recipes. I know of so many people looking, searching, scavenging for recipes and wondering what's healthy and what's not. For the most part (with the exception of multiple recipes calling for coconut milk), by quick glance these recipes are great, quick, easy, and healthy. Most of them can also be modified for carnivores versus vegetarians (i.e. remove or add meat!) Who could ask for more?!

All in all, I give this book 2 thumbs up and think it might just be worth your while to give it a read!!!

More about the author and the book aforementioned!

Non-traditional Tuna Salad

Sandwiches are probably one of the most common, quick, easy, go-to lunches; however, they can very often be laden with fat from mayonnaise to cheese! In a world where heart disease is the number one cause of death (in the US), it might be a good idea to try and reduce your saturated (and total) fat intake.

Typically, when I think of tuna salad I think of canned tuna mixed with (too much) mayonnaise. 1 tbsp mayonnaise = 90 calories, 10 grams of fat. So what's a better idea? Yes there is miracle whip and low fat mayonnaise, which to me is not appealing! BUT, a more intriguing concept sensually is to add hummus. The thought at first might seem gross, I admit. I came across this idea accidentally as I topped my green salad with canned tuna and hummus. By lunch time the container had been dumped, flipped, and rotated so many times I (literally) had a tossed salad! As I was eating, the idea popped into my head to try a tuna salad sandwich next time around mixed with hummus instead of mayonnaise. 1 tbsp hummus = 30 calories and 2 grams of fat! :) To my delight, this sandwich was quite tasty. We could chalk this up as a peculiar and personal taste preference... but I have an inkling more than just lil' ol' me will enjoy this twist! Give it whirl! Enjoy!

More to Tips to Eating Healthy this Thanksgiving

Eat Right This Thanksgiving
Family Fun on Thanksgiving
Watch the Fat, Add Flavor to Your Thanksgiving Meal
(The American Dietetic Association's tips from years past. Short, sweet, and to the point!)

Thanksgiving Healthy Eating Tips (Comical, cute, and true!)

A Healthier Thanksgiving Stuffing (Good idea! I like the idea of forgoing canned items and making foods from scratch, especially when the time and effort is minimal! Kudos for switching to whole grain as well!)

Surviving the Holiday Season in Good Form! (Food, teeth, skin, and feet! Find ways to keep your entire body in shape this holiday season!)

Vegetables are the Root of Nourishing Holiday Meals! (Veggie-licious!!)


Gobble Gobble!

Vegetarian Pasta Dish (aka Bean Bolognese)

I've had this recipe sitting on my counter for awhile now. The right time finally came along where I needed a quick dish that I could cook in bulk and use as leftovers for the busy, upcoming week. I'm not usually a fan of pasta; I think it's highly overrated! :) It's high carbohydrate and high calorie in the usual American style of preparation and without enough protein or vegetable to ward off hunger for more than an hour or so. BUT this recipe, courtesy of Nutrition Action, intrigued me. And my interest paid off- it is yum yum yummy and of course provides long-term satiety with the addition of protein (beans and whole grain pasta) and fiber (beans, whole grain pasta, vegetables!) Give it a whirl!!











Bean Bolognese
If you use a food processor to mince the vegetables, just pulse a few times. Don't puree them.

Ingredients
1/2 cup extra-virgin olive oil, divided
1 onion, minced
1 large carrot, peeled and minced
1 large celery stalk, minced
6 cloves garlic, minced
1/2 tsp. dried rosemary
1 tsp. dried thyme
1 bay leaf
1 6 oz. can tomato paste
2 cups dry white wine
3 cups fat-free milk
1 15 oz. can no-salt-added diced tomatoes
1 1/2 lbs. butternut squash, peeled, seeded, and cut into 1/2" cubes
1 15 oz. can no-salt-added white beans, drained and rinsed
1 15 oz. can no-salt-added kidney beans, drained and rinsed
2 tsp. kosher salt (or 1 1/2 tsp. regular salt)
Freshly ground black pepper
1 1/2 lbs. whole wheat pasta
1 oz. freshly grated Parmesan, about 3/4 cup

Heat 6 Tbs. of the olive oil in a heavy, large pot over medium heat.
Add the onion, carrot, and celery. Saute until the vegetables begin
to brown, about 10 minutes. Add the garlic, rosemary, thyme, bay
leaf, and tomato paste. Cook, stirring occasionally, for 5 minutes.
Add the wine, milk, tomatoes, and squash. Simmer until the sauce
thickens and the squash is tender, stirring occasionally, about 20
minutes. Stir in the beans. Season the sauce with up to 2 tsp. kosher
salt and pepper to taste.

When you're ready to eat, cook the pasta in a large pot of boiling
water until just tender, stirring occasionally. Drain the pasta,
return it to the pot, and toss it with the remaining 2 Tbs. of olive
oil. Top with the sauce and sprinkle with the Parmesan. Serves 12.

Per Serving (1 cup sauce + 1 cup cooked pasta and 1 Tbs. Parmesan)
Calories: 440
Total Fat: 11 g
Sat Fat: 2 g
Protein: 16 g
Sodium: 440 mg
Cholesterol: 10 mg
Carbohydrates: 65 g
Fiber: 10 g

Tips to Keep Your Waist to a Minimum Throughout the Holidays!

I can't let a major holiday pass us by without a mention of healthy eating and portion control, can I?! I know what you're thinking "I know this. I already know all of this!" Yes, that's all very well and true, BUT this year I want you to do more than just tell me you know all about it and actually participate in it!

Tips to Avoid that Unwanted Weight Gain from 11/26 to 01/01!
1. Have a game plan.
Have a plan and stick to it. One of the worst things to do is to starve yourself all morning to save up and overeat at meal time. Sure. Mom and Dad have prepared their famous once-a-year side dish and how can you say no? You can't! I agree. But, you can have a plan to NOT overeat. The best think you can do is eat regularly, per usual. For example, if Thanksgiving meal time is at 5pm, then plan accordingly. Have breakfast at 8am, lunch at 12pm, a SMALL healthy snack at 3pm, and then you're ready for dinner at 5pm withOUT that ravenous feeling.
2. Choose One Plate and Have Portion Control
Why is it that you need to eat two plates at meal time? You don't. I'm sure Mom and Dad have made plenty of food and there will be days worth of leftovers. REPEAT: DAYS of leftovers!!! That means you get to eat those once-a-year delicacies for the entire next week! Yay! I'm not even going to suggest avoiding those tasty high fat dishes. Give yourself permission to have them, BUT only give yourself permission to have one serving! (REPEAT: THERE IS ALWAYS TOMORROW!)
3. Choose One Dessert
I'm almost on repeat here. Read above. Skip the cookies and store bought pecan pie. Why not indulge in grandma's homemade strawberry rhubarb pie or Auntie Jane's sweet potato pie?! Now that is worth the extra calories! Skip items that you can have any ol' day. Skip items that are not your favorites. Don't eat something just because it's there. Remember, it's your waist line that will pay later! (...and your overall health. Don't forget that usually tends to put a dent in your wallet too! Was that second, third, fourth piece of [fill in the blank of your favorite food] really worth it?!)
4. Skip the Liquids
Research has shown that we don't account for the calories we consume in liquids whether it be juice, soda, or alcoholic drinks. Meaning, if we drink our calories, we don't reduce our caloric intake by eating fewer calories later on. What does this mean? Excessive calories per day, which then equates to weight gain. And quick weight gain! Bring in the alcohol and uh oh, you have a disaster waiting to happen. Holiday drinks are usually quite calorically dense. And as most of us know, when we start drinking, then we want to eat (more.) As everything else, either avoid this waist line danger OR limit yourself to ONE drink!
5. Exercise Exercise Exercise
Getting up and moving doesn't mean you have to go run a marathon! (But, please do if you feel so inspired! ;))Why not go for a 20 minute walk with Uncle Joe who you haven't seen in 6 months? Why not take your new niece for a walk in her stroller?! She likes fresh air too even if she can't walk yet. And ya know, Buster over there, well dogs like there exercise too! Make it fun! Make it a family event!

Here's to a happy holiday and a smaller waist line! Good luck! :)

From Mabel's Kitchen

Mabel is my grandmother; she's still alive and kicking! :) When I think of her I think of three things.

1. 'I'm a bel not a ble.' In response to how to spell her name.
2. I'm not sure if I should be admitting this, but one of my fondest memories of Mabel is when I used to visit her when I was little. We would sneak downstairs in the middle of the night and eat celery and PB. Sometimes she'd go down to the kitchen, get the needed ingredients, and bring it back up to bed. Grandmas rock! :)
3. Her ability to please anybody (even me- a once very picky eater) with her indescribable ability to cook the most amazing, creative, inventive meals. This brings me today's post- in pre-Thanksgiving fashion.

My favorite Thanksgiving dish (although technically just a side) is cranberry relish. I'm sure you can get the recipe right of the package of cranberries, but I learned from the best!

Delectable Cranberry Relish
Puree cranberries.
Puree an orange- skin and all.
Using a spoon, blend together in a bowl.
Add sugar to taste.
Refrigerate and serve cold! YUM! Enjoy!

Quinoa Monday?!

Tomorrow is Monday and for those of you who are unaware, there is a push to have Americans reduce their overall meat consumption. The USDA has been advocating for an increased intake of beans and legumes (among other food items) in the American diet; you can find this information at mypyramid.gov. You can also read about dietary guidelines for Americans here. Skip to page 24 where the government recommends 3 CUPS of beans/legumes PER week! (Unfortunately, Americans are not reaching this goal!) There is a great website that advocates meatless meals one day a week- Meatless Monday.

When I was making dinner tonight, all of this popped into my head. I thought 'Geez. I really think most people would like this.' I completely realize that not everybody is going to become a vegetarian (nor do I think that everyone in the world should.) And of course I am not going to recommend tofu to a 'die hard' beef lover... BUT, I truly love the idea of meatless anyday for anybody and everybody (vegan, vegetarian, omnivore, carnivore!) Give it a shot.

Tonight I made Quinoa Stuffed Peppers! Follow the recipe as is! It's quick and easy. The hardest part is grating the carrots and then waiting for these tasty peppers to cook. Do some laundry, read a book, or help your kids with their homework while you wait. It's worth it!

Savory Shrimp and Sweet Potato Stirfry

It's late. I just got home from work. What's a quick, healthy dinner?! I have a sweet potato and an onion sitting on the counter. Oh ya! I have frozen vegetables and some frozen shrimp in the freezer. Well, I think a stir-fry should work! But, I'm tired of the plain, old, regular, yada-yada stirfry, aren't you?! With a little imagination and some quick thinking, I came up with the following (tasty, if I don't say so myself!) 30 minute recipe!

Savory Goodness!
Wash sweet potato and slice thinly. Put a smidget (yes smidget. Smidget = <1tsp) of butter or oil in the frying pan. (I used olive oil.) Slowly pan fry the potatoes. (I find that the addition of a bit (bit = <2 tbsp) water helps to quicken the cooking time!) Simultaneously, I chop up the onion into ringlets. In another saucer or frying pan I place a smidget of oil or butter and cook the onions until they are turning light brown! (Be sure to not burn them!!) Keep stirring and flipping both frequently. And remember to keep on the heat on low. While the potato and onion are cooking, bring some water to a boil. Add in frozen broccoli and cook for 4-5 minutes or until done. While the water is boiling for the broccoli, be sure to take the shrimp out of the freezer and defrost in the microwave or under cold water! (I recommend using the microwave or planning in advance and taking the shrmip out of the freezer in the morning and placing them in the refrigerator for the day to defrost. Running cold water to defrost is such a waste albeit quick!) In a fourth pan, add a smidget of butter/oil. Toss in shrimp and cook for 2 minutes on each side.



As all four ingredients begin to finish cooking, choose the largest frying pan to use as the final destination. Be sure to drain the broccoli before adding to the main pan. Stir all ingredients together and add cinnamon and all-spice (to taste!) As a final little relish, drizzle a bit (bit=<1tsp) maple brown syrup into serving dish. (I used locally-made organic maple brown syrup! YUM!)



Immediately thereafter, transfer that exquisite medley from pan to dish! Eat up! Enjoy!
















For those of you who are curious, this recipe made two dishes for me. (Feel free to increase your portions if needed!) The ingredients in quantities are as follows:

1 medium onion
1 small sweet potato
total of <3 tsp butter/oil
1/2 bag frozen broccoli (or approx 2 cups)
6 large frozen shrimp
1 tsp maple syrup
sprinkle of ground cinnamon
sprinkle of ground all-spice

Divide by two and each dish is approximately 300 calories and 7 grams of total fat. Add a glass of wine or a glass of low fat milk or something else tasty and you have a filling, healthy, delicious 400 calorie dinner in 30 minutes!

My Life in France! by Julia Child

I recently finished reading My Life in France by Julia Child. What an inspirational book! My recollection of Julia Child was nothing more than the memory of a very tall woman with a strange voice who had a TV cooking show that aired on the weekends. When she was on TV I was just a child, but something even then was mesmerizing about her.

I find it fascinating that a women with little skill and knowledge of cooking food- let alone French Cuisine- became such a master chef. It was her passion and love of food that led her to accomplish so much. She tediously- and lovingly- tested and retested each recipe numerous times. She had a love for science; she wanted to know why a recipe worked and why it didn't work.

At times the book is humorous and I surprisingly couldn't stop laughing. For most of the book, you really felt as though Julia Child was right there with you. I kept reading with an excitement and strong desire to find out 'what's next?!' The detailed descriptions of the entire experience of preparing, cooking, and eating a meal makes me want to prepare all of my own meals from scratch. And the vivid depiction of the landscape make me want to travel. Living in the city, you sometimes get too busy to notice the simply beauty of life. Julia Child makes you want to drop everything, slow down, and find peace, serenity, and passion.

Besides cooking, this book sheds light into her personal life- her love life with Paul Child. It is a true inspiration. When I see so many divorces and heart breaks these days, this book sheds light on the possibility of long-lasting true love. They complimented each other so well! I don't think individually they would have accomplished all that they did without the accompaniment and support of the other.

All-in-all, this is one of the best books I have ever read. Minus some of the french phrases, it was an easy read. Whether you have a love for life or cooking, this is a must read book! Happy Reading!

A couple of my favorite quotes from the book include the following:

p. 157 "But then the horrors of moving would creep up on us. 'Honestly, I groan when I think of starting over in a new place,'' Paul grumbled. 'No wonder newborn babies cry so much... If variety is the spice of life, then my life must be one of the spiciest you ever heard of. A curry of a life!'"

p. 328 "Learn how to cook- try new recipes, learn from your mistakes, be fearless, and above all have fun!"

Homemade Pumpkin Pie Demystified!

I have to admit I've put off making a pumpkin pie using a real pumpkin (versus that not-so-real 'yucky' can stuff) for years for unknown reasons and fears. Today I tackled that fear. I really had no idea where to start so, like everything and everyone else in the world today, I googled it. And what I found were easy, step-by-step instructions by Pickyourown.org! I followed the directions almost precisely with the exception of using a lot less sugar for the pie itself (vs crust). I think I used just over a half cup instead of the 1 cup it called for. (gasp!)

Demystification of REAL Pumpkin Pie Making!
1. It is not hard at all to make a pumpkin pie from scratch. It is quite effortless.
2. Neither is it time consuming. You cut the pumpkin and scoop out the seeds. (SAVE THE SEEDS. Toasted pumpkin seeds are YUM YUM YUM! And now you can't get that from a can! Can you?!) While it cooks, you make the dough. As you finish making the dough and strategically place it in the pie dish, magically and coincidentally the pumpkin is cooked. Scoop out the goo (or in more proper terms- pumpkin flesh) and follow directions. Voila! You're done. Now you just wait in anticipation for an hour for it to bake. Ha! Now that's the hard part! (You know I'm right...:))
3. All-in-all, the hardest part has nothing to do with pie making. It is cleaning the oven from all the spillage. (Of note- the spillage is due to my new found quavering hands apparently, not due to some pumpkin ghost trying to keep me away from making a real pumpkin pie ever again! :) So luckily, you the general public, can ignore this point all together now!)
4. I have to admit the texture is quite different from that 'yucky' can stuff. :) The texture is more grainy (despite my minutes of meticulous blending with my hand blender. And yes, I am kinda old school. No fancy blender here.) To be honest though, the texture and taste is a million times better than that 'yucky' can stuff.
5. Just give it a whirl! The preparation is quite painless and in the end when you've accomplished that 'OMG. ...really challenging recipe...' you'll be smiling from ear to ear! Promise! Enjoy!

PS- the cooked pumpkin pie picture looks as though the crust burned. It is a fallacy. Random Fact- spilled pumpkin pie mixture makes your crust looked burned! Steady hands required! Good luck!

Swordfish Delicacy

I always hear how fish 'just takes too long' to cook. Well, I can't say I ever thought that, but I can say that I have overcooked fish and the desire to try again sometimes goes out the window. But, to my delight, I had the most wonderful experience tonight! I cooked swordfish that almost melted in my mouth. The cooked fish was soft to the touch of my fork and easily crumbled. It was a visual delicacy; too bad I forgot to take a picture. The top was a dark crispy brown and the inside was a soft mushroom gray/white. The first bite was an explosion of pleasant pungency likely from the dressing combined with an almost ice cream-like smoothness! I swear I have never tasted anything so good! And to think I cooked it! :)

Swordfish cooked to perfection!
Fresh swordfish (ideally fresh, but frozen works too. Just be sure to properly defrost.)
Marinate fish in your favorite sauce. I used an organic roasted garlic balsamic vinegar salad dressing (40 calories per 2 Tbsp for all those calorie conscious folks out there!)
Place fish in baking sheet. (Be sure to coat bottom of pan with oil to prevent sticking.)
Broil for 9-10 minutes (individual ovens usually vary.)
Followed by a quick bake at 350 degrees for 5-6 minutes (again individual ovens usually vary.)
Voila! It's done!
At the same time cook up your favorite quick side dishes and now you have perfection in 15 minutes or less. You can't get better than this! Enjoy!

Know Your Fats!

It's frustrating isn't it? You're trying to eat healthfully to decrease your risk for heart disease, but there are SO many mixed messages from the media. 'Do this... Don't do this...' How many times have you heard a contradiction of something else you heard the day before? Probably too many to count; I know.

So let's see if I can make it simple!

All fats are not created equally! (REPEAT: ALL FATS ARE NOT CREATED EQUALLY! Just checking to make sure you're listening! :))

There are FOUR different kinds of fats.
1. Monounsaturated fats (MUFA)
2. Polyunsaturated fats (PUFA)
3. Saturated fats (SFA)
4. Trans fats

1. MUFA are your number one heart healthy choice. You want to choose these types of fats most often. MUFA include walnuts, almonds, avocado, olive oil, canola oil...
2. PUFA are your second heart healthy choice, only second to MUFA. PUFA include vegetable oils and fish...
3. SFA are fats you want to limit. You need a small amount of saturated fats for your body to function normally. SFA are found in animal products mostly such as meats and dairy products.
4. Trans fats are mostly human made. These do more bad than good in your body. The amount you need is essentially zero. They are found mostly in baked goods and pre-made foods.

Fat Rules
1. Limit your total fat per day to 25% of your calories
2. Limit your saturated fat to 7% of your calories
3. Limit your trans fat to 1% of your calories

Fat Confusion: Fat versus Cholesterol
Research is showing us at the type of fat is having a greater impact on our risk for heart disease than cholesterol alone. Cholesterol- a waxy substance found in animals- does not necessarily increase the cholesterol (specifically LDL cholesterol) that we are measuring. Eating an egg a day is not likely to increase LDL (in the general population. There is a small percentage of people who will see an increase or decrease in their blood cholesterol levels based on the amount of cholesterol-containing foods they consume , but this is not common. How do you know if it's you? Trial and error with dietary changes in your diet followed by a blood test.) There are benefits of eating eggs and shrimp and other cholesterol containing foods which out weigh the minimal risks of the cholesterol content. For example, eggs and shrimp are both sources of lean protein which help to keep you satiated! (Just be sure to not add butter, cheese, or excessive oil- of any type!) Some eggs contain omega 3 fatty acids, which also have heart healthy benefits!

What we also now know with more clarity is that saturated fat will increase your LDL and trans fat will increase your LDL and lower your HDL. This is much more significant than the role of cholesterol per se. (LDL is your bad or lousy cholesterol; we want this number to be low. HDL is your good cholesterol; we want this number to be high!)

All foods in moderation! Be aware of what you're eating. And always remember portion control! :)

Enjoy!

The Bottom Line!

Dietary Fats (in detail!)

Know your fats!

Almonds Matter

Since I wrote about walnuts, I find it only fair to discuss almonds- another popular tree nut- as I don't want to discriminate; I don't have a favorite nut. I love all nuts!

Almonds, as walnuts, are also nutritionally dense. They are a great source of manganese, vitamin E, and magnesium among others (potassium and fiber.) The World's Healthiest Foods

Nuts, in general, are high in total fat. On average, 1 oz nuts equals 200 calories and 17 grams of fat (plus or minus.) HOWEVER, all fats are NOT created equally and almonds (among others) are mostly monounsaturated fats! This is a good thing and heart healthy! So eat up! Choose unsaturated fats over saturated fats. (Saturated fats can increase your LDL- your bad cholesterol- which can promote atherosclerosis and heart disease.) As always, remember portion control. 1/4 MAX nuts per day! (They are still calorically dense!)

Almond Facts!

Are You Nutty? Walllllll- nutty?!

Walnuts are high in omega 3 fatty acids, although not the same type of omega 3 fatty acids found in fish. Research is still examining the effects of ALA omega 3 fatty acids in humans. If you are a vegetarian (who doesnt eat fish) than walnuts are just one way to get a source of omega 3 fatty acids.



Walnuts are also high in antioxidants.

Antioxidants are substances that may protect your cells against the effects of free radicals. Free radicals are molecules produced when your body breaks down food, or by environmental exposures like tobacco smoke and radiation. Free radicals can damage cells, and may play a role in heart disease, cancer and other diseases.

Antioxidant substances include

• Beta-carotene
• Lutein
• Lycopene
• Selenium
• Vitamin A
• Vitamin C
• Vitamin E

Antioxidants are found in many foods. These include fruits and vegetables, nuts, grains, and some meats, poultry and fish.

(Courtesy Medline Plus.)

Walnuts also contain protein, fiber, monounsaturated fats, magnesium and phosphorus.

Check out cool Walnut site!

Low Carbon Diet

I was lucky this week to be able to attend The First Annual Green Film Festival at Coolidge Corner in Brookline, Ma this past week. It was put on by some sponsors (yada yada. I'm not here to promote them, although I must say it was a grand time!) There were four short movies followed by a panel discussion. There were four parts- water (your liquid), food (your meals), plastic (your containers/bags), and wood (your house)- on how to essentially live eco-friendly. During one of the panel discussions someone (I wish I remember who) said something ....'go on a low-carbon diet!" Ah ha! That piqued my interest. The wheels start churning. The smoke comes pouring out. What is one diet that I can recommend and stand by 100%?! Answer: THE LOW CARBON DIET! Yesssss! (Hooray! Cheers!) :)

I came across this website awhile ago that helps to calculate your carbon emissions. Check it out- Low Carbon Diet Calculator.

Anyway, I learned a couple of interesting things while attending this festival. I knew that you could recycle your Brita filters at Whole Foods (Recycle Your Brita Filters!), but I didn't know you can recycle plastic bags! Rather, I didn't trust in the fact that if you bring your bags to Whole Foods Market they will actually collect and recycle them rather than toss them in the garbage (assuming like everybody else!) Whole Foods is the first (I believe) to also stop using plastic bags at the register. And surprisingly, they have not increased their use of paper bags (per Lee Kane, Whole Foods Market EcoCzar and Forager, who was on one of the panels!) If you don't already, use recyclable bags! (Evils of the plastic bag! More evils!)

Somebody in the audience made a comment "you're better off eating a salad in a hummer than beef in a prius." Google it. You'll come across some interesting blogs and comments. It really gets you thinking. What are you eating? Where are you eating it? Where did it come from? How am I preparing it? Somebody on the panel suggested eating beef less often to help reduce the carbon footprint rather than unrealistically advising Americans to give up beef. I wanted to stand up and shout out "Less beef and less carbon?! Yes! Buuuuuut, it also means fewer calories and less saturated fat intake for a healthier environment AND a healthier you!" I refrained, sadly! :)

I've always been an advocate of shopping locally and eating in season. There is a documentary (No Impact Man) out about a man and his family who experiment being eco-friendly for one year. This means being vegetarian, not riding on buses or taking a taxi, no TV, etc. It's an interesting concept. On the other hand, I'm not sure all of us could afford to be extremists. So what is there left to do? Anything! Something! A little goes a long way! Buy locally. (Read labels!!!) Buy foods in season. Visit your local farm! Again, a little goes a long way!

Food for thought! Enjoy your low carbon diet!

Are We Headed in the Right Direction?

Just thought I would share a website I stumbled upon. Check out a few pretty cool graphs on the growth and changes in the organic industry from 1997 to 2008. It's quite interesting!

Also, here's a pdf file depicting the percentage of sales by top companies from 1990 to 2004 of various food divisions.

And, from the same website, a time-line chart on outbreaks of E.coli in our food system ranging from 1993 to 2008.

Food for thought- is the US food industry headed in the right direction?!

Everything Autumn Part 4

I realize that we are quickly creeping into the middle of October and before we know it Autumn will be gone; I can't let the mention of football season surpass the season of Autumn. The start of Autumn is always associated, in my mind, with football season. Once a week every week for 16 weeks (20 weeks if you count pre-season) is the excitement and anticipation of a new game. Nothing says Autumn better like a great game of football with a great cup of chili! I personally love Vegetarian Chili and there are many varieties. My recipe is as follows:

Vegetarian Chili
at least two 15oz cans of black beans, pinto beans, red/kidney beans (and/or any other variety of beans that are in my cupboard at time of preparation)
fresh carrots
green onions
at least two of the following peppers: red, yellow, orange, green (include hot varieties if you like them!)
Chili powder
black pepper
red pepper
Cumen
Cayene
Garlic
(Any other hot spices in my cupboard at the time of preparation)
Cheese (mozzarella or vegan or any other variety you enjoy)
(If needed, water and/or vegetable broth)

Take your large soup pot and put it on the stove. Open, drain, and rinse canned items (except tomatoes.) Put in pot. Rinse, clean, peel, and/or chop fresh vegetables. Put in pot. Add spices to taste. (If needed you can add a few tbsp of vegetable broth or water to provide a little additional liquid; I find I don't need it if I'm using canned tomatoes!) Turn on burner and simmer ingredients on low for a few hours (or just use a crock pot.) When hungry, put some in a bowl or cup. Add mozzarella cheese (low fat or regular as preferred) or vegan cheese. Enjoy!

Of note- quantities depend on how big your pot is and how much or little chili you want to make. Trust me, you really can't mess up chili. If anything, you'll learn how to make it better next time. I've also made veggie chili with soy crumbles as to mimic regular beef or turkey burger chili. Give it a whirl. Easy as 1-2-3!

Everything Autumn Part 3

Autumn is not truly Autumn without a mention of apple picking, now is it? NO! :) Need a fun family activity? Go apple picking! Need a healthy, tasty snack? Eat an apple! Want to bake a tasty treat? Bake an apple pie or apple crisp! Need something tasty to drink? Drink homemade apple juice or homemade apple cider! Apples Apples Apples Apples! (FYI apples are high in fiber and Vitamin C. They are also naturally low in calories!)

Here's some additional links, food for thought, if you will!
The World's Healthiest Foods
Washington's Apples
Vermont Apple Facts


Random
-put 'apples' into google and the Apple Store comes up first, before the fruit. Sad. :(
-my new favorite apple is Jonagold. (Maybe I should buy a Jonagold Tree!)
-it takes about 36 apples to make one gallon of apple cider (more apple facts!)

Everything Autumn Part 2

When I think of Autumn, I think of homemade soups. Believe it or not, I'm not a huge fan of soups. Well that's not completely true. I don't like thin, watery soups. I enjoy thick soups or even stew-like soups (sans meat, of course.) I like the occasional clam chowder, but what I truly enjoy are thickened vegetable soups, barley soups, lentil soups, and vegetarian chili.

In consideration with all things Autumn, I recently made lentil soup!

Lentils are a legume and come in a variety of colors (although most popular are the green and brown varieties in the US.) Lentils are nutrient dense high in dietary fiber, protein, and iron among others. They have a nutty-esque flavor. See nutritional data below. (Courtesy of The World's Healthiest Foods.) (Visit website for cool graph too!)

Lentils, cooked 1.00 cup 198.00 grams 229.68 calories
Nutrient	Amount	DV (%)	Nutrient Density	World's Healthiest Foods Rating
molybdenum	148.50 mcg	198.0	15.5	excellent
folate	357.98 mcg	89.5	7.0	excellent
dietary fiber	15.64 g	62.6	4.9	very good
tryptophan	0.16 g	50.0	3.9	very good
manganese	0.98 mg	49.0	3.8	very good
iron	6.59 mg	36.6	2.9	good
protein	17.86 g	35.7	2.8	good
phosphorus	356.40 mg	35.6	2.8	good
copper	0.50 mg	25.0	2.0	good
vitamin B1 (thiamin)	0.33 mg	22.0	1.7	good
potassium	730.62 mg	20.9	1.6	good

Lentil Soup Ingredients
1 quart low sodium vegetable broth
4 peeled, chopped carrots
1 peeled, chopped butternut squash
1 cup red lentils
1 cup green lentils
1 15 oz can black beans, rinsed and drained
1 tsp cilantro
1 tsp black pepper
garlic, as desired
2 cups water

Peel and cut all ingredients as needed. (I highly recommend buying pre-peeled and pre-chopped butternut squash. That one is a tough-y!) Place all ingredients in a large pot. Bring to a boil on high. Once at a boil, turn down heat and simmer for an hour or so. Voila!

Since I like thickened soups (see above), after about 30 to 45 minutes, I take some of the root vegetables (and yes it's okay that some lentils and beans get in the mix) and puree them. It's a great way to thicken soup!

YUM! This soup is exuberantly flavorful! Enjoy! (And as an added bonus, this is a quick, easy, healthy meal option! Say goodbye icky fast food on your drive home. Say hello nutritious foods with delectable flavor. Anyone who told you nutritious foods were unpalatable were wrong! They were also wrong if they told you a nutritious meal was created only after slaving away at that kitchen stove for hours on end. Wrong again! :) Feels good to be right- and healthy- huh?!)

Label Reading- Sugar

Our food labels do not distinguish between naturally occurring and added sugars. In 2006, the USDA released a database publicizing the content of added sugar in various foods. If you don't have this little 52 page booklet handy with you at all of your grocery shopping extravaganzas, then what do you do? You can do your best to analyze the product. Where do sugars (all meanings of sugars included) come from? A non-exhaustive list includes dairy, fruit, table sugar, honey, molasses, etc. What I often recommend is looking at the ingredient list, not just the nutrition label itself. For example, if you pick up a plain yogurt, there will be a number next to sugar on the food label. This doesn't really tell me too much; however, if you scour the ingredient list the only words you will find are some sort of milk product. There is no added or table sugar in the product; just naturally occurring sugar, which is lactose in this case. Another point of attention is that ingredients are listed from greatest quantity to least quantity. So if sugar is listed first, you know that out of all the ingredients in this product sugar makes up the majority. On the other hand, if sugar is listed last in the ingredient list, you know it is the least abundant. Unfortunately, you don't know the exact measure or quantity. Here's hoping to changes in the future for more transparency and accuracy with our labels.

We Have a Challenge for You!

The American Heart Association (AHA) released an article August 24, 2009 regarding the dietary sugar intake of Americans in respect to cardiovascular health! (See full text!) Here's a summary. In 2001 to 2004, the usual intake of added sugars for Americans was 22.2 teaspoons per day (or an extra 322 calories per day!) When you look at the breakdown of all ages, 14 to 18 year old teens had the highest consumption rates at 34.3 teaspoons per day (or an extra 549 calories per day.) Sources of the increase of sugar came from soft drinks, fruit juices, dessert, sugars, jellies, candies, and ready-to-eat cereals. Soft drinks and sugar-sweetened beverages are the primary sources of added sugars in Americans' diets. (Is anyone truly shocked about this discovery?! I hope not!) Human studies link soft drink consumption with excess caloric consumption per day, greater body weight, and poor nutrition.

In 2006 the AHA recommended minimizing the intake of beverages and food with added sugars (period.) AHA's recommendations are now more specific. "Most American women should eat or drink no more than 100 calories per day from added sugars, and most American men should eat or drink no more than 150 calories per day from added sugars."

Here's the simple breakdown. Women should limit added sugars to 6 tsp per day and men should limit added sugars to 9 tsp per day.

Are you up for the challenge?!

High Fructose Corn Syrup (HFCS) is Not My Friend!

And it shouldn't be yours either!

This post was initially going to be entitled 'Everything Autumn Part 2' describing another lovely part of Autumn- state and local fairs. However, as I was attending one local fair recently I came across a display that changed my tune. "Corn- A part of your everyday life. Of 10,000 items in a typical store, at least 2,500 items use corn in some form during production or processing." I was the only one taking pictures of this. I was probably the only one deeply (yet silently) appalled by this.

It is estimated that we, Americans, consume approximately 500 more calories per day today (using data from 2000) than in 1970! (Just an FYI. This is only one report. There is variability in the reported caloric increase. Some estimations are lower.) The USDA's Economic Research Service concludes this is a 24.5% increase, from which 4.7% comes from added sugars! The major sources of sugar in the American diet comes from sucrose (table sugar), beets, and corn. In 2000, Americans consumed 152 pounds of caloric sweeteners!! (I find this alarming!! Any body else?!) You can read more about American trends from 1970 to 2000 from a USDA report!

I find two things troubling. One- sugar (in one form or another) is everywhere. Do we really need added sugar in almost all of our food products? (Our poor ancestors, how did they live without all the sugars?!) Two- how is it possible that (for too long) we as a society have just overlooked the practices of food manufacturers. To put it bluntly, our food is tainted and unsafe (you've all read about the E.Coli contamination (after contamination, after contamination, after contamination...)) Why is there such a bad taste in my mouth? (Yes, pun intended! :)) Well....

For a moment (just a moment) I can step away from my typical nutritional analysis and talk about the safety of HFCS in regards to our overall health. In early 2009, HFCS was linked to mercury contamination. (Read an old (yet not outdated) news article from The Washington Post.) How is it possible that food companies are allowed to do whatever it costs just to improve their bottom line?! I can jump on the band wagon and even tie in the whole current health care fiasco and how our food supply just leads to increased health costs. For anyone who is not quite up to-do-date on their mercury 411, let me share. Exposure of mercury can permanently damage your brain, your kidneys, and to all you pregnant women out there- it can affect your growing baby. (Read up on mercury!) I don't know about you, but I think I prefer a high quality of life (with a functioning brain and two functioning kidneys surrounded by my healthy family) over some company's growing bottom line. I think I can happily live without HFCS (corn) in every item I consume. Perhaps we should all take a step back and really ponder what is going on with our food system. If we don't take the time to get involved now and reflect, there won't be changes in our food system. We will continue to buy contaminated food. We will continue to get sick (whether it be E.coli or mercury or some other toxin.) And ultimately health care costs will continue to rise. Change begins with you! (With or without Obama using change as his slogan and making it main stream, it's true- change begins with you!)

As always, here's the nutritional analysis part. For all intents and purposes, sugar and HFCS have the same nutritional value- or lack there of. Both of them add non-nutritional calories to our daily diet. By no means is one variety of sugar healthier (calorically and nutritionally speaking) than another. Sugar is preferable to HFCS simply and only because there is a decreased risk of mercury. At the end of the day, all types of sugar should be limited because there are no health benefits. The majority of our calories each day should come from nutritionally dense sources from fresh fruits and vegetables, whole grains, nuts/legumes/beans, healthy oils, and lean meats and proteins.

Lots to ponder today.... Good luck!

Everything Autumn Part 1

I love Autumn! Love love love love love! :)

With the perfect, cool, tolerable temperatures in the 60s and lower 70s, who can really say they hate Autumn?!

I think this is a great time of year to get outside and... be physically active! Summer's heat and humidity is long gone and Winter's ice and snow is quite a bit away. So for now, the excuses to not exercise are null and void!

If you aren't already aware, many benefits of participating in cardiovascular activity exist!

1. Exercise improves your mood.
2. Exercise combats chronic diseases.
3. Exercise helps you manage your weight.
4. Exercise boosts your energy level.
5. Exercise promotes better sleep.
6. Exercise can put the spark back in your sex life.
7. Exercise can be fun!

(Thank you Mayo Clinic for your concise article!)

Well, I'm thinking there's at least one reason from the above seven that might spark your interest in exercise! Let's go with the fun one! There are so many options out there- biking, walking, running, hiking, volleyball, soccer, basketball, aerobics, skiing, snowboarding, dancing, swimming, racket ball, tennis... Find something that is fun for you! (In case you missed it, yes, exercise can be -gasp- FUN!)

I personally enjoy hiking. The picture above is from a recent hike to Mt. Chocorua in NH. Just like eating, exercise too can often be considered a fun, social event. (The major difference between exercise and eating is that exercise comes without packing in all those extra, unneeded calories.) Exercising can sometimes be lonely and boring when done alone; I understand that. So.... participate in any exercise activity with a formalized group, friends, family, or co-workers. Laughing with friends or family, reaching a goal, all while burning calories and clearing your mind from your everyday 'to-do' list. What else could be better?! For me, there's nothing better than the sense of accomplishment when you get to the top of a mountain. And nothing beats that beautiful view. So throw those excuses out the window; give it a try. You just might be surprised (and pleased) with yourself!

Happy Autumn!