Here is a great way to get more vegetables into your little one (or yourself). I make smoothies a couple times a week and I always add veggies, usually spinach. I like adding spinach because it is so nutritious and yet doesn't have an overpowering taste. And Joy loves them, it's like a treat for her. I always use bananas, too, for the texture.
Here's my favorite basic recipe:
1/4 cup orange juice
1/4 cup carrot juice
1 banana
1 cup baby spinach
1 cup frozen fruit (I buy a mix with pineapple, peach, honeydew and strawberries)
Other good add-ins or ingredients:
ground flax seed
whole carrots
celery
kale
apple
parsley
most fruits and vegetables work - be experimental!
Sunday, February 27, 2011
Tuesday, February 8, 2011
Simple Dinner (part 2)
Tonight I made a great tasting, and very healthy, dish. And it was so easy, I'm a little angry with myself for not throwing this together on a weekly basis a long time ago. I made a stir-fry, although next time I think I'm going to steam the veggies and throw the sauce on at the end. For the base, I used a short grain brown rice. That only took about 2 minutes to get together, but it does need to cook for about an hour so you'll have to start that before everything else. Just plan on that time.
I used what I had in my vegetable drawer, so bok choy and 2 carrots. Ok, you might be wondering what bok choy is and why I had is on hand. It's a Chinese cabbage, common enough that you should be able to find it in your regular grocery store. I tried it this summer, usually just juicing it with some oranges. So I decided to give it a try in a stir-fry.
I used Braggs Liquid Aminos in place of soy sauce. It contains 16 essential and non-essential amino acids and is a "live food" meaning it's an uncooked, plant-based food. It contains no chemicals, artificial coloring, alcohol, preservatives, gluten and is certified Non-GMO (a GMO is a genetically modified organism). It contains some sodium naturally so you won't need to add table salt. It has a great, strong flavor, very similar to soy sauce, so a little goes a long way. It is a healthy substitute for soy sauce.
Ingredients:
1 cup short grain brown rice (cooked with 2 cups water, for about 50 minutes)
1 tablespoon Smart Balance or butter
1 medium bok choy - remove the leafy part from the stalks, as the stalks take longer to cook
2 large carrots
oil for frying (or steam for a lower-fat meal)
2 tablespoons Braggs Liquid Aminos
**Use whatever vegetables you like and have on hand. I recommend experimenting with new veggies, so if you've never tried bok choy, give it a go.
Cook the rice according to package directions. Add the Smart Balance or butter after the rice is done cooking (optional). I stir-fried the carrots and stalks of the bok choy for about 5 minutes, then added the leafy green part for an additional 3-4 minutes. Use your judgement depending on your vegetables. I like mine to have just a little bit of crispness because I can't stand overcooked vegetables. I added the liquid aminos while cooking. Scoop rice into a bowl and topped with the veggies. I even cooked some shrimp for Matt, that he added to his bowl.
This was better tasting than I expected it to be, so don't be scared off! And let me know if you try it and what you think.
I used what I had in my vegetable drawer, so bok choy and 2 carrots. Ok, you might be wondering what bok choy is and why I had is on hand. It's a Chinese cabbage, common enough that you should be able to find it in your regular grocery store. I tried it this summer, usually just juicing it with some oranges. So I decided to give it a try in a stir-fry.
I used Braggs Liquid Aminos in place of soy sauce. It contains 16 essential and non-essential amino acids and is a "live food" meaning it's an uncooked, plant-based food. It contains no chemicals, artificial coloring, alcohol, preservatives, gluten and is certified Non-GMO (a GMO is a genetically modified organism). It contains some sodium naturally so you won't need to add table salt. It has a great, strong flavor, very similar to soy sauce, so a little goes a long way. It is a healthy substitute for soy sauce.
Ingredients:
1 cup short grain brown rice (cooked with 2 cups water, for about 50 minutes)
1 tablespoon Smart Balance or butter
1 medium bok choy - remove the leafy part from the stalks, as the stalks take longer to cook
2 large carrots
oil for frying (or steam for a lower-fat meal)
2 tablespoons Braggs Liquid Aminos
**Use whatever vegetables you like and have on hand. I recommend experimenting with new veggies, so if you've never tried bok choy, give it a go.
Cook the rice according to package directions. Add the Smart Balance or butter after the rice is done cooking (optional). I stir-fried the carrots and stalks of the bok choy for about 5 minutes, then added the leafy green part for an additional 3-4 minutes. Use your judgement depending on your vegetables. I like mine to have just a little bit of crispness because I can't stand overcooked vegetables. I added the liquid aminos while cooking. Scoop rice into a bowl and topped with the veggies. I even cooked some shrimp for Matt, that he added to his bowl.
This was better tasting than I expected it to be, so don't be scared off! And let me know if you try it and what you think.
Monday, February 7, 2011
Calories and Metabolism
When people are trying to lose weight, it is common sense that if you consume more calories than you burn you will gain weight. But calorie counting alone isn't going to work for everyone, and won't necessarily help with overall health. The quality of the calories you consume are just as important as how many you consume.
Humans have been evolving for tens of thousands of years. We are very capable of processing things that have been around for generations. This is why fruits and vegetables are the easiest thing to digest. Our bodies can efficiently use the nutrients and eliminate the waste. But in the last 50 or 60 years, food has evolved and changed at a rate much faster than the human body. We aren't as capable of digesting the artificial ingredients and chemical additives that are now considered food. The more the food resembles something your ancestors would have eaten, the better chance you have of properly digesting it. If you don't recognize the ingredients or have no idea how to go about making it yourself, your body will probably be just as confused as how to use it for energy. And if it isn't used, it is stored.
So, if you compare a person eating 2,000 calories a day of fresh fruits and vegetables, whole grains, seeds and nuts with someone eating 2,000 calories a day of fast food, processed food, refined sugars and white flour, chances are that the first person will be healthier and have a better metabolism (assuming other lifestyle factors are similar). Depending on how much weight a person wants to lose, they may need to only change the kinds of foods they're eating without changing the total calories. That being said, a person who needs to lose a significant amount of weight will need to restrict calories along with the kinds of foods they are eating.
As Americans, we have food available to us 24 hours a day. You can get food almost anywhere you go. So instead of eating when our bodies tell us we're hungry, we're eating just because the food is there. It has become a social expectation to have food available. Not to mention that portion sizes have become so grossly over sized. A pasta meal at an Italian chain will serve what is actually 6 servings on one plate. And that is after appetizers, endless bread sticks and free refills of beverages. People want to "get their money's worth" when they are going out to eat, but it's easy to consume an entire day's worth of calories in one meal.
One of the most effective ways to eat a healthier diet is to keep a food journal. For someone who doesn't need to lose weight or doesn't need to lose much, simply writing the food and the amount is easy enough. For a person who needs to lose a lot of weight or really turn their health around, it may be vital to not only record the food and amount, but the calories as well. And depending on the health situation, some people might need to keep track of fat, sugar, sodium or another nutrient. Keeping track of what you eat will give you an idea of how much you're eating (portion control) and also tell you if you're getting a variety of foods. And don't forget to keep track of drinks as well. Eat whole foods, foods in their purest state, unprocessed without any added chemicals or preservatives.
Here are a couple other resources for figuring out calories, serving sizes and recommended intake:
http://nutritiondata.self.com/
http://www.mypyramid.gov/
Humans have been evolving for tens of thousands of years. We are very capable of processing things that have been around for generations. This is why fruits and vegetables are the easiest thing to digest. Our bodies can efficiently use the nutrients and eliminate the waste. But in the last 50 or 60 years, food has evolved and changed at a rate much faster than the human body. We aren't as capable of digesting the artificial ingredients and chemical additives that are now considered food. The more the food resembles something your ancestors would have eaten, the better chance you have of properly digesting it. If you don't recognize the ingredients or have no idea how to go about making it yourself, your body will probably be just as confused as how to use it for energy. And if it isn't used, it is stored.
So, if you compare a person eating 2,000 calories a day of fresh fruits and vegetables, whole grains, seeds and nuts with someone eating 2,000 calories a day of fast food, processed food, refined sugars and white flour, chances are that the first person will be healthier and have a better metabolism (assuming other lifestyle factors are similar). Depending on how much weight a person wants to lose, they may need to only change the kinds of foods they're eating without changing the total calories. That being said, a person who needs to lose a significant amount of weight will need to restrict calories along with the kinds of foods they are eating.
As Americans, we have food available to us 24 hours a day. You can get food almost anywhere you go. So instead of eating when our bodies tell us we're hungry, we're eating just because the food is there. It has become a social expectation to have food available. Not to mention that portion sizes have become so grossly over sized. A pasta meal at an Italian chain will serve what is actually 6 servings on one plate. And that is after appetizers, endless bread sticks and free refills of beverages. People want to "get their money's worth" when they are going out to eat, but it's easy to consume an entire day's worth of calories in one meal.
One of the most effective ways to eat a healthier diet is to keep a food journal. For someone who doesn't need to lose weight or doesn't need to lose much, simply writing the food and the amount is easy enough. For a person who needs to lose a lot of weight or really turn their health around, it may be vital to not only record the food and amount, but the calories as well. And depending on the health situation, some people might need to keep track of fat, sugar, sodium or another nutrient. Keeping track of what you eat will give you an idea of how much you're eating (portion control) and also tell you if you're getting a variety of foods. And don't forget to keep track of drinks as well. Eat whole foods, foods in their purest state, unprocessed without any added chemicals or preservatives.
Here are a couple other resources for figuring out calories, serving sizes and recommended intake:
http://nutritiondata.self.com/
http://www.mypyramid.gov/
Monday, January 31, 2011
Prenatal Nutrition
Now that I'm pregnant with our second baby, as many of my friends are expecting too, I've been looking into the best diet to keep me healthy so I can grow a nice healthy baby. Most of what I've found goes right along with what I preach all the time. But there are a few things to avoid and also some things to make sure you're including in your daily eating habits.
We've all heard the phrase "eating for two." And I will admit that I have used this on occasion when I'm looking to excuse the extra piece of pizza or my second helping of dessert I'm about to indulge in. But then I remember that my baby is only 4 inches tall, and doesn't need a whole piece of pizza. I'm not saying I never give in to that craving, but in reality, a pregnant woman only needs to consume about 300 more calories than she was previously, unless she was underweight or on a restricted diet.
Pregnancy isn't the time for a free for all on what you eat. Yes, there may be some cravings, and it's ok to give in to these from time to time, but during pregnancy it is so important to eat the best you possibly can for your baby. During these nine months, clean your diet so your baby is getting all the nutrients he or she needs. Give your baby the best start you can by eliminating chemicals and toxins from your body. There are so many toxins that we come into contact with on a daily basis, from the air and water, cleaning products, beauty products, etc. So control the things that you can. And diet is one of the things you have control over.
A prenatal diet is based on the same principles of healthy eating. This means eating lots of fresh fruits and vegetables, whole grains and lean protein. You've probably heard the list of foods to avoid or limit - fish with high mercury content, raw or undercooked seafood, undercooked meat, poultry, eggs or deli meats, unpasteurized dairy, and soft cheeses. Caffeine, alcohol and nicotine should all be eliminated as well. I also recommend eliminating artificial sweeteners, high fructose corn syrup, hydrogenated oils and artificial ingredients. And limit white sugar, white flour, salt, processed foods and fried food. These are things I recommend whether pregnant or not. Pregnancy is the perfect time to eat better because it not only will improve your health (and make shedding that baby weight easier) but your baby will be much healthier. Babies are so vulnerable so it's important not to load their little bodies up with toxic substances. And what every expectant parent really wants is a healthy baby.
Now, what to eat? Whole foods - foods in their purest state, unprocessed without any added chemicals or preservatives - are the easiest for your body to digest and use, and your baby will be getting what she needs. Healthy eating can be based around a whole foods diet. A good rule of thumb, for nutritious eating all the time, is to imagine the source of the food you're about to eat. For example, it is very obvious where a fruit or vegetable came from. You can imagine the wheat used in whole grain bread and you know where dairy products come from. If it's something you could make in your own kitchen (theoretically, we're not all master chefs!) than it's probably made from whole foods. But, if you can't possibly imagine how to make something like a Cheeto or a Twinkie, it's not made from whole foods. Look at food labels and if the ingredients sound like real food and not artificial additives, it's going to be better for you and your baby.
There are a few nutrients that are essential to your body while pregnant, much more so than when you're not pregnant. Talk to your doctor about getting a prenatal vitamin that will fit your diet and lifestyle. Here are things to look for in your diet:
Folate and Folic Acid (a B vitamin) will help prevent birth defects. You need about 1,000 micrograms per day while pregnant. Spinach, beans, asparagus, peanuts and oranges all contain folate naturally, while many cereals are fortified with Folic Acid.
Calcium will help you and your baby have strong bones and teeth. You need 1,000 milligrams a day (1,300 milligrams for pregnant teenagers). Dairy products are good sources of calcium and so are salmon, spinach and fortified juices and cereals.
Protein is essential for your baby's growth. You need about 70 grams of protein a day while pregnant. Lean meat, poultry, fish and eggs contain high amounts of protein, but you can also get it from beans, peas, nuts, tofu and dairy products.
Iron will prevent anemia. Look for 27 milligrams a day. Lean meat, poultry, fish, spinach, beans and fortifies cereals are good sources.
Look for nine servings of whole grains, five or more servings of fruits and vegetables, and two or more servings of protein rich foods like meat, poultry, fish, eggs, beans or nuts. Again, it is so important to nourish your baby with nutrient dense, whole foods.
And lastly, WATER, WATER and more WATER!! Water carries the nutrients you eat to your baby. It will also "help prevent constipation, hemorrhoids, excessive swelling, and urinary tract or bladder infections (Mayo Clinic)." I'm going to pass on all those. Not to mention you will have more energy and feel better if you're hydrated and eating a balanced, nutritious diet.
Much of my information came from www.mayoclinic.com.
We've all heard the phrase "eating for two." And I will admit that I have used this on occasion when I'm looking to excuse the extra piece of pizza or my second helping of dessert I'm about to indulge in. But then I remember that my baby is only 4 inches tall, and doesn't need a whole piece of pizza. I'm not saying I never give in to that craving, but in reality, a pregnant woman only needs to consume about 300 more calories than she was previously, unless she was underweight or on a restricted diet.
Pregnancy isn't the time for a free for all on what you eat. Yes, there may be some cravings, and it's ok to give in to these from time to time, but during pregnancy it is so important to eat the best you possibly can for your baby. During these nine months, clean your diet so your baby is getting all the nutrients he or she needs. Give your baby the best start you can by eliminating chemicals and toxins from your body. There are so many toxins that we come into contact with on a daily basis, from the air and water, cleaning products, beauty products, etc. So control the things that you can. And diet is one of the things you have control over.
A prenatal diet is based on the same principles of healthy eating. This means eating lots of fresh fruits and vegetables, whole grains and lean protein. You've probably heard the list of foods to avoid or limit - fish with high mercury content, raw or undercooked seafood, undercooked meat, poultry, eggs or deli meats, unpasteurized dairy, and soft cheeses. Caffeine, alcohol and nicotine should all be eliminated as well. I also recommend eliminating artificial sweeteners, high fructose corn syrup, hydrogenated oils and artificial ingredients. And limit white sugar, white flour, salt, processed foods and fried food. These are things I recommend whether pregnant or not. Pregnancy is the perfect time to eat better because it not only will improve your health (and make shedding that baby weight easier) but your baby will be much healthier. Babies are so vulnerable so it's important not to load their little bodies up with toxic substances. And what every expectant parent really wants is a healthy baby.
Now, what to eat? Whole foods - foods in their purest state, unprocessed without any added chemicals or preservatives - are the easiest for your body to digest and use, and your baby will be getting what she needs. Healthy eating can be based around a whole foods diet. A good rule of thumb, for nutritious eating all the time, is to imagine the source of the food you're about to eat. For example, it is very obvious where a fruit or vegetable came from. You can imagine the wheat used in whole grain bread and you know where dairy products come from. If it's something you could make in your own kitchen (theoretically, we're not all master chefs!) than it's probably made from whole foods. But, if you can't possibly imagine how to make something like a Cheeto or a Twinkie, it's not made from whole foods. Look at food labels and if the ingredients sound like real food and not artificial additives, it's going to be better for you and your baby.
There are a few nutrients that are essential to your body while pregnant, much more so than when you're not pregnant. Talk to your doctor about getting a prenatal vitamin that will fit your diet and lifestyle. Here are things to look for in your diet:
Folate and Folic Acid (a B vitamin) will help prevent birth defects. You need about 1,000 micrograms per day while pregnant. Spinach, beans, asparagus, peanuts and oranges all contain folate naturally, while many cereals are fortified with Folic Acid.
Calcium will help you and your baby have strong bones and teeth. You need 1,000 milligrams a day (1,300 milligrams for pregnant teenagers). Dairy products are good sources of calcium and so are salmon, spinach and fortified juices and cereals.
Protein is essential for your baby's growth. You need about 70 grams of protein a day while pregnant. Lean meat, poultry, fish and eggs contain high amounts of protein, but you can also get it from beans, peas, nuts, tofu and dairy products.
Iron will prevent anemia. Look for 27 milligrams a day. Lean meat, poultry, fish, spinach, beans and fortifies cereals are good sources.
Look for nine servings of whole grains, five or more servings of fruits and vegetables, and two or more servings of protein rich foods like meat, poultry, fish, eggs, beans or nuts. Again, it is so important to nourish your baby with nutrient dense, whole foods.
And lastly, WATER, WATER and more WATER!! Water carries the nutrients you eat to your baby. It will also "help prevent constipation, hemorrhoids, excessive swelling, and urinary tract or bladder infections (Mayo Clinic)." I'm going to pass on all those. Not to mention you will have more energy and feel better if you're hydrated and eating a balanced, nutritious diet.
Much of my information came from www.mayoclinic.com.
Saturday, January 29, 2011
Simple Dinner
I love meals that incorporate many food groups into one dish. And the ones with just a few simple ingredients are my favorite. I made this pasta dish tonight and the whole thing was on the table in about 20 minutes. It tasted good and was healthy, that's about all I can ask for some days! So keep it simple, and use whatever vegetables you have in your fridge at the moment. Here's what I did.
1 package whole wheat penne pasta
about 2 cups baby spinach, chopped up
2 tomatoes, chopped
2 cloves fresh garlic, chopped
3 Tablespoons olive oil (I didn't measure, you might need more)
salt and pepper to taste
Parmesan for sprinkling
Cook the pasta according to the directions and prep the veggies you'll be adding. Chop up the fresh garlic and add it, along with some salt and pepper, to the olive oil. When the pasta is done, drain. Add the olive oil mixture until well coated, then add your fresh veggies. Add salt, pepper and Parmesan after serving.
I cut up a cucumber as a side dish, along with a loaf of whole wheat artisan bread. Keep it simple and enjoy!
Tuesday, January 25, 2011
Milk and Honey Raisin Bread
This bread is amazingly delicious, made with whole grains and low in sugar. It is perfect lightly toasted with some butter on it. It is from Healthy Bread in Five Minutes a Day by Jeff Hertzberg, M.D., & Zoe Francois. I love this cookbook for a couple reasons. First, I love carbs! And second, the recipes are healthy and easy to make. You make large batches and can bake however much you want at a time. Most of the doughs will keep for 10-14 days. There is also no kneading, so I just put all the ingredients in my big mixer and then let the dough rise in that bowl. You read that correctly, NO KNEADING! The recipe for the Milk and Honey Raisin Bread will make 2 large loaves. You can either bake both loaves at the same time (which I did and then froze one) or you can bake them as you want them. This dough will keep for 10 days in the refrigerator.
4 3/4 cups whole wheat flour
4 1/2 cups unbleached all-purpose flour
1 1/2 tablespoons granulated yeast, or 2 packets
1 tablespoon salt (increase or decrease to taste)
1/4 cup vital wheat gluten
2 cups milk
2 cups lukewarm water
1/3 cup honey or agave syrup
2 large eggs
3/4 cup raisins
Egg wash (1 egg beaten with 1 tablespoon water) for brushing the top
Raw sugar for sprinkling on top
1. Mixing and storing the dough: Whisk together the flours, yeast, salt and vital wheat gluten.
2. Combine the remaining ingredients and mix them with the dry ingredients without kneading, using a spoon, a food processor (with dough attachment), or a heavy-duty stand mixer (with paddle). You might need to use wet hands to get the last bit of flour to incorporate if you're not using a machine.
3. Cover (not airtight), and allow the dough to rest at room temperature until it rises and collapses (or flattens on top), approximately 2 hours.
4. The dough can be used immediately after its initial rise, though it is easier to handle when cold. Refrigerate it in a lidded (not airtight) container and use over the next 10 days.
5. On baking day, grease an 8 1/2 X 4 1/2 inch nonstick loaf pan. Dust the surface of the dough with flour and cut off a 2 pound (cantaloupe size) piece. Dust the piece with more flour and quickly shape it into a ball by stretching the surface of the dough around to the bottom on all four sides, rotating the ball a quarter-turn as you go.
6. Elongate the ball into an oval and place it in the loaf pan; your goal is to fill the pan about three-quarters full. Allow the loaf to rest, loosely covered with plastic wrap, for 90 minutes (or 40 minutes if you're using fresh, unrefrigerated dough).
7. Thirty minutes before baking time, preheat the oven to 375 degrees, with a rack placed in the center of the oven.
8. Just before baking, use a pastry brush to paint the top crust with egg wash, then sprinkle with raw sugar.
9. Bake for about 45 minutes, until richly browned and firm. Smaller or larger loaves will require adjustments in resting and baking time.
10. Remove the bread from the pan and allow to cool on a rack before slicing and eating.
4 3/4 cups whole wheat flour
4 1/2 cups unbleached all-purpose flour
1 1/2 tablespoons granulated yeast, or 2 packets
1 tablespoon salt (increase or decrease to taste)
1/4 cup vital wheat gluten
2 cups milk
2 cups lukewarm water
1/3 cup honey or agave syrup
2 large eggs
3/4 cup raisins
Egg wash (1 egg beaten with 1 tablespoon water) for brushing the top
Raw sugar for sprinkling on top
1. Mixing and storing the dough: Whisk together the flours, yeast, salt and vital wheat gluten.
2. Combine the remaining ingredients and mix them with the dry ingredients without kneading, using a spoon, a food processor (with dough attachment), or a heavy-duty stand mixer (with paddle). You might need to use wet hands to get the last bit of flour to incorporate if you're not using a machine.
3. Cover (not airtight), and allow the dough to rest at room temperature until it rises and collapses (or flattens on top), approximately 2 hours.
4. The dough can be used immediately after its initial rise, though it is easier to handle when cold. Refrigerate it in a lidded (not airtight) container and use over the next 10 days.
5. On baking day, grease an 8 1/2 X 4 1/2 inch nonstick loaf pan. Dust the surface of the dough with flour and cut off a 2 pound (cantaloupe size) piece. Dust the piece with more flour and quickly shape it into a ball by stretching the surface of the dough around to the bottom on all four sides, rotating the ball a quarter-turn as you go.
6. Elongate the ball into an oval and place it in the loaf pan; your goal is to fill the pan about three-quarters full. Allow the loaf to rest, loosely covered with plastic wrap, for 90 minutes (or 40 minutes if you're using fresh, unrefrigerated dough).
7. Thirty minutes before baking time, preheat the oven to 375 degrees, with a rack placed in the center of the oven.
8. Just before baking, use a pastry brush to paint the top crust with egg wash, then sprinkle with raw sugar.
9. Bake for about 45 minutes, until richly browned and firm. Smaller or larger loaves will require adjustments in resting and baking time.
10. Remove the bread from the pan and allow to cool on a rack before slicing and eating.
Tuesday, December 28, 2010
Hamburger
I just had to share this information I just read. Something everyone should know, so pass this on. It's by David Zinczenko, author of Eat This, Not That, the article is called The Truth About Your Weight Gain. Here is the excerpt that was most disturbing to me:
"Most fast-food hamburger patties begin their voyage to your buns in the hands of a company called Beef Products. The company specializes in taking slaughterhouse trimmings—heads and hooves and the like—that are traditionally used only in pet food and cooking oil, and turning them into patties. The challenge is getting this byproduct meat clean enough for human consumption, as both E. coli and salmonella like to concentrate themselves in the fatty deposits.
The company has developed a process for killing beef-based pathogens by forcing the ground meat through pipes and exposing it to ammonia gas—the same chemical you might use to clean your bathroom. Not only has the USDA approved the process, but it's also allowed those who sell the beef to keep it hidden from their customers. At Beef Products’ behest, ammonia gas has been deemed a “processing agent” that need not be identified on nutrition labels. Never mind that if ammonia gets on your skin, it can cause severe burning, and if it gets in your eyes, it can blind you. Add to the gross-out factor the fact that after moving through this lengthy industrial process, a single beef patty can consist of cobbled-together pieces from different cows from all over the world—a practice that only increases the odds of contamination.
Losing weight starts in your own kitchen, by using the same ingredients real chefs have relied on since the dawn of the spatula. If you’re set on the challenge of eating fresh, single-source hamburger, pick out a nice hunk of sirloin from the meat case and have your butcher grind it up fresh. Hold the ammonia."
He says it better than I could, so I am going to leave it at that. Yuck.
http://health.yahoo.net/experts/eatthis/truth-about-your-weight-gain
"Most fast-food hamburger patties begin their voyage to your buns in the hands of a company called Beef Products. The company specializes in taking slaughterhouse trimmings—heads and hooves and the like—that are traditionally used only in pet food and cooking oil, and turning them into patties. The challenge is getting this byproduct meat clean enough for human consumption, as both E. coli and salmonella like to concentrate themselves in the fatty deposits.
The company has developed a process for killing beef-based pathogens by forcing the ground meat through pipes and exposing it to ammonia gas—the same chemical you might use to clean your bathroom. Not only has the USDA approved the process, but it's also allowed those who sell the beef to keep it hidden from their customers. At Beef Products’ behest, ammonia gas has been deemed a “processing agent” that need not be identified on nutrition labels. Never mind that if ammonia gets on your skin, it can cause severe burning, and if it gets in your eyes, it can blind you. Add to the gross-out factor the fact that after moving through this lengthy industrial process, a single beef patty can consist of cobbled-together pieces from different cows from all over the world—a practice that only increases the odds of contamination.
Losing weight starts in your own kitchen, by using the same ingredients real chefs have relied on since the dawn of the spatula. If you’re set on the challenge of eating fresh, single-source hamburger, pick out a nice hunk of sirloin from the meat case and have your butcher grind it up fresh. Hold the ammonia."
He says it better than I could, so I am going to leave it at that. Yuck.
http://health.yahoo.net/experts/eatthis/truth-about-your-weight-gain
Wednesday, December 22, 2010
Minestrone Soup
I love soup. There are so many different soups that I love so much, I could eat soup every day. But I have a hard time finding a variety of soup in a can that meets all my nutritional guidelines. For starters, many soups have a chicken or beef broth base, and being vegetarian, it's a no go. Then I have to filter out anything with MSG (monosodium glutamate), corn syrups and hydrogenated oils. Not to mention trying to find something that is nutrient dense and tastes good. So my solution is to make my own soup. I like to make large batches and freeze it in single portions for convenience. Most of us don't have the extra time each day to spend hours in the kitchen, so having a quick, easy, nutritious meal in the freezer leaves no excuse for you to even be tempted by the drive-thru.
Here is a recipe for the minestrone soup I made today. The original recipe is from The Essential Vegetarian Cookbook (which I got at Borders for around $6!), but as usual, I didn't follow it exactly. So here is what I did.
Minestrone
Prep time: 30 minutes
Cook time: about 1 hour
1 can kidney beans
2 Tablespoons extra virgin olive oil
2 onions, chopped
2 cloves garlic, crushed
4 tomatoes, peeled* and chopped
3 Tablespoons chopped parsley
9 cups vegetable stock
1 cup carrot, chopped
1 turnip, chopped
2 potatoes, chopped
3 celery sticks, chopped
3 Tablespoons tomato paste
1 zucchini, sliced
1/2 cup sliced green beans (I used frozen)
1 cup macaroni elbows
salt and pepper
Parmesan cheese, for serving
1. Heat oil in a pan, add onions and garlic. Cook, stirring, until onion is soft.
2. Add the tomatoes, parsley, beans and stock. Simmer, covered, over low heat for 30 minutes. (The original recipe said to simmer for 2 hours, but I didn't have that much time!)
3. Add the carrot, turnip, potatoes, celery and tomato paste. Simmer, covered, for 15-20 minutes.
4. Add zucchini, green beans and macaroni elbows. Simmer, covered, for 10-15 minutes, or until vegetables and pasta are tender. Season with salt and pepper. Serve topped with shavings of Parmesan cheese.
*To peel tomatoes: Cut a cross in the bottom; put into boiling water for 2 minutes. Plunge into cold water, remove and peel.
Helpful Tip: When I find a recipe that sounds good, I will make a little shopping list of all the ingredients I need. That way, when I decide to try it, I am ready to grab it and hit the store. If you have little ones, you know that when it's time for grocery shopping, it's a get in, get out event. You don't want to waste time looking up recipes or racking your brain to figure out what you need.
Sunday, October 17, 2010
Lowering Cholesterol
Recently, my mom called to talk to me about her cholesterol. She's had high cholesterol and recently the doctor wants to start her on medicine to control it. She and I both believe that anything that can be controlled without the help of pharmaceuticals should be done that way. I won't even take Advil for a headache! So she doesn't want to take any drugs, but has been trying to lower her cholesterol through her diet and it was still higher than a year ago when she last had it checked. So she is frustrated. So I started digging into her daily diet, and yes, she still eats ice cream once or twice a week and has cheese on a regular basis. And while she doesn't eat a lot of eggs or red meat, she does have some.
Having high cholesterol is part genetics and part environment (diet). Here's my short advice: Eat more beans, fruits and vegetables. Eat more fiber.
"Soluble fiber may form a sticky substance in the intestines and help flush away excess cholesterol. Oatmeal, oat bran, beans, peas, barley, citrus fruits and rice bran contain high amounts of soluble fiber. Insoluble fiber foods such as whole-wheat breads, wheat cereals, cabbage, carrots and cauliflower may not lower cholesterol but help with the digestive process to keep a healthy weight. (www.livestrong.com)" Fish, nuts (especially walnuts) and extra virgin olive oil are also foods that will lower cholesterol.
An average person should limit their daily intake of cholesterol to no more than 300 mg per day. Someone with high cholesterol should limit to it no more than 200 mg per day. According MayoClinic.com, one large chicken egg contains 213mg. LDL cholesterol (the bad cholesterol) is found in animal products - meat, eggs, dairy.
It is so important to develop healthy habits for a lifetime and not get caught in fad diets. You want a diet that you can sustain for a long time (or the rest of your life) and stay healthy. The Mediterranean diet can do that and help you lower your cholesterol. It incorporates tons of fruits, vegetables, is high in fiber uses olive oil in place of butter and other fats. It also incorporates fish in place of meat. This diet is taken from the countries of the Mediterranean, where they typically have lower instances of heart disease. Couple this with regular exercise for a healthy lifestyle.
Read more: http://www.livestrong.com/article/267100-type-of-foods-to-lower-cholesterol-naturally/#ixzz12fZLFub4
Having high cholesterol is part genetics and part environment (diet). Here's my short advice: Eat more beans, fruits and vegetables. Eat more fiber.
"Soluble fiber may form a sticky substance in the intestines and help flush away excess cholesterol. Oatmeal, oat bran, beans, peas, barley, citrus fruits and rice bran contain high amounts of soluble fiber. Insoluble fiber foods such as whole-wheat breads, wheat cereals, cabbage, carrots and cauliflower may not lower cholesterol but help with the digestive process to keep a healthy weight. (www.livestrong.com)" Fish, nuts (especially walnuts) and extra virgin olive oil are also foods that will lower cholesterol.
An average person should limit their daily intake of cholesterol to no more than 300 mg per day. Someone with high cholesterol should limit to it no more than 200 mg per day. According MayoClinic.com, one large chicken egg contains 213mg. LDL cholesterol (the bad cholesterol) is found in animal products - meat, eggs, dairy.
It is so important to develop healthy habits for a lifetime and not get caught in fad diets. You want a diet that you can sustain for a long time (or the rest of your life) and stay healthy. The Mediterranean diet can do that and help you lower your cholesterol. It incorporates tons of fruits, vegetables, is high in fiber uses olive oil in place of butter and other fats. It also incorporates fish in place of meat. This diet is taken from the countries of the Mediterranean, where they typically have lower instances of heart disease. Couple this with regular exercise for a healthy lifestyle.
Read more: http://www.livestrong.com/article/267100-type-of-foods-to-lower-cholesterol-naturally/#ixzz12fZLFub4
Sunday, August 8, 2010
Eggplant Recipe
Tomato-Chickpea Eggplant Shells
4 servings
2 eggplants
1 onion
2 large tomatoes
1 can chickpeas, drained and washed
4 cloves chopped fresh garlic
olive oil
salt and pepper to taste
Preheat oven to 450 degrees. Wash and cut the eggplants in half lengthwise. Score the flesh side deeply in a crisscross pattern. Brush with olive oil and lightly salt and pepper. Put the eggplants flesh side down and brush the skin with olive oil. Add about 1/8 of an inch of water in the pan and roast for about 25 minutes. You may need to add water so check after 10-15 minutes. Once removed, spoon out the flesh and save for later. Be careful not to tear the skin...although you can always chop it up and throw it in the whole mix! That's what I ended up doing, oops!
In a pan, heat olive oil over medium heat and add onion and garlic. Cook about 4-5 minutes, until onion starts to brown. Add tomatoes (with juice), chickpeas, eggplant flesh and salt and pepper to taste. Cook another 5 or so minutes.
Spoon the mixture into the shell of the eggplant and enjoy! This recipe is so easy and quick to make and also nutritious-we love that!
4 servings
2 eggplants
1 onion
2 large tomatoes
1 can chickpeas, drained and washed
4 cloves chopped fresh garlic
olive oil
salt and pepper to taste
Preheat oven to 450 degrees. Wash and cut the eggplants in half lengthwise. Score the flesh side deeply in a crisscross pattern. Brush with olive oil and lightly salt and pepper. Put the eggplants flesh side down and brush the skin with olive oil. Add about 1/8 of an inch of water in the pan and roast for about 25 minutes. You may need to add water so check after 10-15 minutes. Once removed, spoon out the flesh and save for later. Be careful not to tear the skin...although you can always chop it up and throw it in the whole mix! That's what I ended up doing, oops!
In a pan, heat olive oil over medium heat and add onion and garlic. Cook about 4-5 minutes, until onion starts to brown. Add tomatoes (with juice), chickpeas, eggplant flesh and salt and pepper to taste. Cook another 5 or so minutes.
Spoon the mixture into the shell of the eggplant and enjoy! This recipe is so easy and quick to make and also nutritious-we love that!
Subscribe to:
Posts (Atom)