Healthy Eating on a Budget

The biggest complaint I hear from people about eating healthy is how expensive it is.  And yes, when you’re buying the same product in organic, it’s typically more expensive.  At my house, there are things we always buy organic and things we’re ok buying conventional.  Check out the dirty dozen list at http://www.organic.org/articles/showarticle/article-214.  But there are some really healthy foods that are really cheap. 

I recently bought this bag of organic quinoa at Costco for $7.99.  It came out to $0.20 per serving.  It’s been a long time since I’ve eaten fast food, but I think this might beat a drive-thru burger.  But, you do have to actually cook it yourself.  Luckily, it only needs about 15-20 minutes to cook and there’s no pre-soaking like you are supposed to do with rice.  So quinoa is fast food at my house!  Another bonus is that you can make a big batch and use it all week.  Quinoa is called a “super grain” because it is a great source of protein. It contains all nine essential amino acids, making it a complete protein. Quinoa is a good source of manganese, magnesium (which may help people who suffer from migraines), iron, copper and phosphorus. It has antioxidant properties, is high in fiber, and has a host of other health benefits.

Another thing that you get a great nutritional bang for your buck is dried beans and lentils.  You can typically buy these in bulk or bagged.  They are cheaper than canned this way, but there is some prep work here.  You have to either soak them overnight, which really doesn’t take any time at all it’s just a matter of thinking ahead, or you can do a “quick soak” which usually means boiling them for 2 minutes, then letting them soak for about 2 hours.  Again, it’s not much of your time, just planning ahead.  Then you have to cook them before using, usually somewhere around 45 minutes. When I’m planning on using beans for a dinner, I’ll try to “quick soak” and cook them in the morning or throughout the day whenever I’m home, then they’re ready to go by dinner time.  For example, I like to use garbanzo beans to make hummus and black or pinto beans for bean dips, so a few minutes in the blender or food processor with some seasoning and a little liquid, and then it’s in the fridge until we’re ready to use it.  Beans are high in protein and fiber, along with other vitamins and minerals that make it a superfood.

So if you’re saving money on healthy grains and dried beans (and maybe avoiding the snack aisle) you can make room in your budget for fresh fruits and vegetables.  It really does take some planning and dedication to cooking from scratch, but you can eat healthy on a budget.  Try making this quinoa salad on Sunday and eating it for lunch for the next few days.

Black-Eyed Quinoa Salad

2 cups cooked black-eyed peas, or 1 15-ounce can black-eyed peas, drained
2 cups cooked quinoa (1/2 cup dry quinoa to 1 cup water)

3 cups chopped fresh spinach
¹/₂ cup finely sliced leek (or green onions)
1 celery stalk, thinly sliced (about 1/2 cup)
1 tomato, diced
2 tablespoons finely chopped fresh parsley
¹/₄ cup lemon juice
1 tablespoon olive oil
¹/₄ teaspoon salt
1 - 2 garlic cloves, crushed

Combine black-eyed peas, quinoa, spinach, leek, celery, tomato, and parsley in a mixing bowl. In a small bowl, mix together lemon juice, oil, salt, and garlic and pour over the salad. Toss gently. Chill 1 to 2 hours if time permits. (Note: black-eyed peas are actually a bean)

I also enjoy eating quinoa for breakfast, similar to oatmeal or porridge.  If you’ve cooked a batch of plain quinoa for the week, it takes only a few minutes to prepare in the morning.  It’s a nice change, especially with the cool weather rolling in.

Breakfast Quinoa

1 cup cooked quinoa

heat with milk of choice

then add:  raisins, cinnamon, fruit and maybe a little honey or maple syrup.  

6 Ways to Feed Your Child Right

1.       Be the best example for your children.  If you’re not eating the broccoli, good luck getting the little ones to.  As parents, sometimes it’s easier to do something for our kids than for ourselves.  So here’s your reason to eat your vegetables – so your kids will get the nutrients that are vital to their growth and health.

2.       Offer fruit and vegetables at every meal.  Every meal.  At breakfast you can stick to fruit, although a smoothie with some spinach in it tastes just as good as a smoothie without the green.  At lunch and dinner there should be a vegetable on every plate.  If you have picky eaters, keep putting that one piece of broccoli or two carrots on their plate.  They will eventually try it, especially if everyone else is enjoying it.  Don’t force it if you’ve never made them eat it before, but the more they see it the more familiar it will be.  It could take 15 times for a kid to see a food on her plate for her to accept it as a normal food. 

3.       Offer a variety of foods.  Kids might not eat a perfectly balanced meal every time they sit down, but over the course of a week or two they will choose a balanced diet.  So don’t stress if he didn’t eat as much protein one day or wouldn’t even look at an apple slice.  Too often parents will give up on a food after a few turn-downs.  Always have fresh fruits and vegetables for snacking, along with healthy proteins like nuts, seeds, bean dip or hummus.  If you offer to make mac and cheese every day for lunch, your kids will want mac and cheese every day for lunch.  If you have goldfish crackers out, they will eat them.  Give them more whole food options and they will choose a balanced diet.

4.       Include your children in preparing meals and snacks.  Kids love to stir and mix and squish and touch things.  Give them the opportunity to be involved and they will be more willing to eat what they made themselves.  Maybe one night a week, instead of frozen or delivery pizza, make your own at home.  Pizza dough is super easy to make and everyone can put what they want on theirs.  Or ask them to “wash the tomatoes really well so they taste really good.”  Have kids set the table and let them choose where everyone will sit for the night.  Little ones love having a job and being a part of the process – they feel important.

5.       Feed your children (and yourself) real food, with real ingredients.  This means cooking from scratch.  Look for foods with 5 or fewer ingredients and ones that you actually know what they are and can picture where they came from.  Fresh fruits, vegetables (I know I sound like a broken record, but that’s because this is what is missing the most from everyone’s diet), whole grains, local and organic meat, eggs and dairy, beans, lentils and legumes.  This is real food.  Anything that is “hydrolyzed” or “modified” or you can’t pronounce is probably not real food.  Look for foods without added sugar, artificial sweeteners or added colors.  This is a big step and can be very difficult, so start by adding in the whole foods and slowly you’ll notice you’re not buying as much of the other “food.”

6.       Give thanks for the food you eat.  Teach your kids to be thankful for what you’re eating.  Whether or not your family says prayers, it is important for kids to learn not to take things for granted.  Someone prepared the meal, so at the very least acknowledge and thank the person who put the effort in.  If it was a family effort, even better, everyone gets a little praise!

 

As always, I love feedback.  You can reach me at:

Kate@KateShamrell.com

www.KateShamrell.com

https://www.facebook.com/KateShamrellHealth?ref=hl

 

Health Coaching

When I tell people that I’m a Health Coach I get a lot of questions about what exactly I do. There’s no hard and fast answer, as I tailor the program to the individual client. 

The Institute for Integrative Nutrition says “Health Coaches are knowledgeable advisors who provide ongoing support and guidance as you set goals and make sustainable changes that improve your health and happiness.”

As a client of my health coaching program, you will…
• set and accomplish goals in a way that is empowering and exciting
• work to achieve and maintain your ideal weight
• understand and reduce your cravings
• increase your energy levels
• feel great in your body
• learn about new foods and how you can easily incorporate them
• improve your personal relationships
• discover the confidence to create the life you want

Your program includes...
• two 50-minute sessions per month
• e-mail support between sessions
• recipes that are healthy and simple to prepare
• coaching and support to help you make the dietary and lifestyle changes you want
• simple but informative handouts that will increase your nutrition knowledge
• my personal commitment to your health and success

To decide if health coaching is right for you, I invite you to schedule a free initial consultation with me. During this session, we will discuss your health and lifestyle to determine how I can best support you in achieving your goals.

www.kateshamrell.com
kate@kateshamrell.com
www.facebook.com/KateShamrellHealth

Thyme and Again Chicken Soup

Despite the beautiful weather we’ve been having I found myself with the sniffles today. Nothing to slow me down any, in fact I did get some exercise running for a tissue more than once. Getting up at night to nurse the baby is definitely worth missing out on some sleep, but I guess it’s not as restorative and immune system boosting as a solid 8 hours. Not to mention that there might be a little stress from having a contractor do some work on the house, which we are putting on the market in five days (yikes!), and all the little things I need to do to have the house worthy to show to potential buyers, on top of the normal day to day activity that comes with a 3 year old and an 8 month old. Oh, did I mention that my husband has been out of the country and won’t be back until the day the house goes on the market? Yep, I can always count on the Marine Corps for the best timing.

Nevertheless, I woke up in a good mood and we baked some homemade wheat bread (which is delicious and so soft and really needs its own post one day) and then baked some butternut squash to use the next few days. So when 4 o’clock rolled around, I was seriously debated taking the girls to go grab something quick to eat. By then I had realized that my startling sneezes (yes, I made both girls jump with my sneezes) were more than just allergies. Then I decided that a little chicken soup might make me feel much better. So I pulled out a package of chicken breast from the freezer and surveyed the fridge to see what we had. Not much. Especially since I put off grocery shopping for another day. I swear I’m going tomorrow. But I like to keep things simple anyways, so I pulled together just a few ingredients, and, I’m not kidding you, this was the best chicken soup I’ve ever made. And it was easy, which is a must if I’m even entertaining the idea of cooking. I will be making this time and time again. Which is why I got cute and named it Thyme and Again Chicken Soup. I think I’m clever; you may call it something else.

I encourage you to keep this simple. The ingredients I have here are a great base, the seasoning was perfect. Add in whatever vegetables you have on hand. I really wanted to throw in some kale but I was out. This is definitely not a recipe to try to stick exactly to my measurements (to be honest I didn’t exactly measure everything out). The thyme is what gives this soup such great flavor; you won’t need more than a little salt and pepper in it. Now I’m sure I’ll be feeling so much better tomorrow because I ate two bowls of this. And maybe I’ll get some sleep. Or maybe not.

Thyme and Again Chicken Soup

32 ounces chicken broth
2 chicken breasts
1 onion
4 whole cloves garlic
2 cups carrots
1 tablespoon Thyme (more or less to taste)
Salt and pepper to taste

Pour the broth into a large pot, bring to a boil and add chicken breast. Mine was still frozen, so I plopped it in whole. I peeled off the outer layer of the onion, cut it into four pieces and threw that in. No need to chop it up into little pieces, it cooked down so much that it wasn’t overpowering to get a large piece in a bite. Add the whole garlic cloves…again, you don’t need to waste time cutting and chopping when the flavor will come through just as well.

It’s all about saving time when you’ve got two little ones! Chop the carrots into large chunks and add to boiling pot. Add the seasoning and cover. When the chicken is fully cooked, take it out and cut into chunks if you haven’t already. Return to pot, turn heat to low and recover.

Let simmer for about 30 minutes and you’re ready to eat. So simple, so easy.

And I bet you’ll make this thyme and again. ;)

Pineapple Date Balls

I couldn’t decide what to call these and I’m not sure what category of “treat” they would fall under. But they are really easy to make, you don’t have to bake them, and they’re delicious. They’re also vegan, raw, gluten free, dairy free, with no added sugar and made with whole foods. Did I mention it’ll only take you about ten minutes to make? And while if you eat five servings of these the calories will add up, they are a healthy alternative to cookies, candy and granola bars. They do travel well, so if you‘re packing lunch or snacks to go these are easy to bring along. And I promise they taste better than they look!

Now, I have been known to try new healthy recipes to replace “normal” not so healthy things, and sometimes they turn out great (like these) and sometimes they don’t. At all. And sometimes I like them and nobody else does. So I need to test my creations on people who eat “normal” food. My husband is a really good sport about tasting what I make and will give me an honest, but nice, review. He says these are “addicting” so I’ll take that as a compliment. I also brought some to a friend who also has a 3 year old (they eat “normal” food). They both really liked them and she’s been bugging me for the recipe. So, add this to the fact that Joy and I were eating them as we were making them, I think I found a winner.

Pineapple Date Balls

Ingredients:
1 ¾ cups almonds
½ teaspoon sea salt
1 teaspoon vanilla
2 cups dried pineapple, chopped
2 cups pitted dates
1/3 cup and ¼ cup shredded coconut (you can buy unsweetened coconut at health food stores if you can't find it at your local grocery store)

Directions:
In a food processor, blend almonds and salt until it’s a fine powder. Slowly add the chopped pineapple and dates and blend until it's really well processed. It will start to get sticky as you process it.

Place it in a large bowl and mix in the vanilla and 1/3 cup of the coconut. Use a spoon and roll the “dough” into balls. Then roll in ¼ cup coconut. Place on parchment paper.

They’ll last over a week in the fridge (although they were so good they only lasted about a day and a half in our fridge!).

For 24 servings, Per serving: 131 calories, 6g protein, 21g carbohydrates, 5g fat, 15g sugar, and 11% of your dietary fiber

This recipe is from Ani’s Raw Food Kitchen by Ani Phyo. In it, the recipe is called “Dreaming About Donut Holes” but they don’t taste like donuts to me, so I went with Pineapple Date Balls. Not sure if it’s appetizing, but I felt it’s more accurate!

Apple Nachos

Last night was the Super bowl. Many football fans were ordering takeout pizza, making nachos and drinking a lot of beer…or some variation of this. And then we all sat on the couch all afternoon and evening. Not great for those New Year’s resolutions we made a month ago. So instead of making traditional nachos, I made apple nachos. I’m thinking this could be a great snack for playdates or kids birthday parties. I used Honeycrisp apples sliced really thin. You can be really creative with what toppings you add to your “nachos” or even have a make-your-own station so kids can add what they like. I added just a small handful of chocolate chips so that Joy thought it was a treat, but she really only had about three total. Here’s what I did, but use what you have on hand and try something new.

2 Honeycrisp apples, thinly sliced
¼ cup organic smooth peanut butter
2 Tbsp chopped walnuts
1 Tbsp finely ground coconut
1 Tbsp chocolate chips

Directions:

Melt the peanut butter so that it is very soft and runny. Spread half the apple slices on a plate and drizzle with peanut butter. You might be able to just use a spoon, but I put it into a little plastic bag and cut the corner so I didn’t just glob it all over.

Use half the nuts and coconut and spread over the apples and peanut butter. Then do a second layer, with the remaining apple, peanut butter, nuts and coconut. Then top with a few chocolate chips. You can serve immediately or chill in the fridge for an hour (or longer) so the peanut butter isn’t so messy.

Now, as much fun as this can be for the little ones, I will admit that I enjoyed it as much as anyone. I can honestly say that I will be making this again and again.

This is apparently a pretty common idea, but I originally found the recipe at http://www.manifestvegan.com/2011/10/apple-nachos/?utm_source=feedburner.

Lentil Artichoke Stew

Recently, I’ve been looking for dishes with lentils and beans, since that is one area I tend to lack in. This is a great stew to warm up from the cold weather we’ve been having. I also baked some Irish Soda Bread (Bob’s Red Mill) and cut up some fresh vegetables. This is one we’ll be making again!

Makes 6 servings

1/4 cup vegetable broth
1 onion, chopped
2 large garlic cloves, pressed or minced
2 teaspoons ground cumin
1 teaspoon ground coriander
1 cup dry (uncooked) red lentils (3 cups cooked)
1 bay leaf
2 cups water
juice of 1 lemon
2 24-ounce cans chopped tomatoes (preferably fire-roasted), undrained, or 6 cups freshly chopped tomatoes plus 1 cup tomato juice
1 1/2 cups quartered artichoke hearts (1 9-ounce frozen package or 1 15-ounce can)
1/4 teaspoon crushed red pepper (optional)
1/4 teaspoon salt, or to taste
1/4 teaspoon black pepper, or to taste

Heat broth in a large saucepan. Add onion and sauté on medium heat for about 5 minutes, until golden. Add garlic, cumin, and coriander and cook for 2 minutes, stirring frequently. Add dried lentils, bay leaf, and water to pan and bring to a boil. Lower heat and add lemon juice, tomatoes and their liquid, artichokes, and crushed red pepper (if using). Simmer for about 20 minutes, until the lentils are tender. Remove and discard the bay leaf. Add salt and black pepper, or to taste.
Nutrition Information

Per serving (1/6 of recipe): 176 calories, 1 g fat, 0.1 g saturated fat , 4.9% calories from fat, 0 mg cholesterol, 11.7 g protein, 34.3 g, carbohydrate 7.5 g sugar, 10 g fiber, 560 mg sodium, 123 mg calcium, 6.3 mg iron, 28.6 mg vitamin C, 238 mcg beta-carotene, 1.8 mg vitamin E

This recipe is a preview from the upcoming NEW EDITION of The Survivor's Handbook: Eating Right for Cancer Survival. I found it in the meal planner for the 21 Day Vegan Kickstart from the Physicians Committee for Responsible Medicine (PCRM). Here are the links
http://www.pcrm.org/kickstartHome/
http://support.cancerproject.org/site/MessageViewer?em_id=3121.0

Thanksgiving Superfoods

We all know that the holiday season is not the time to try to lose weight or make healthy changes to our diets. But I don’t think we need to give up all our favorite traditional foods, we just need to pay attention to what we’re eating and more importantly how much we’re eating. Thanksgiving and Christmas are all about getting together with family and good friends, watching football and talking and laughing over good food and drink. So enjoy it! But in order to enjoy it all without the guilty feelings and avoiding the scale for two months, try to get a little more exercise than normal and try to get a few healthy, low calorie meals in when it’s not “the” meal of the holiday. So go for a quick run, eat a light breakfast that morning, drink plenty of water throughout the day and avoid snacking all day long before the big meal. And know that it’ll taste just as good whether you eat one serving or three.

Turkey (Skinless Breast) – Superfood

Turkey is one of leanest sources of animal protein and possibly the leanest. It has less saturated fat than other meats. To compare:
3 ounces of fresh ham - 5.5 grams of saturated fat
3 ounces of flank steak - 4.5 grams of saturated fat and
3 ounces of skinless turkey breast - 0.2 grams of saturated fat

You might think that chicken is the best lean protein source, but skinless white meat chicken has 0.85 grams of saturated fat per 3 ounce serving. And both turkey and chicken have 26 grams of protein per serving. Turkey also has less cholesterol than an egg yolk (turkey has 71 mg. of cholesterol while an egg yolk has about 213 mg.). But, you still need to be mindful of portion sizes. Again, 3 ounces is a serving. If you eat three times that, you’ll be getting close to your daily limit of 300 mg of cholesterol.

One serving of turkey will give you 26 grams of protein. Adult women need 46 grams of protein per day and adult men need 56 grams of protein daily. Turkey is a good source of niacin and vitamins B6 and B12. Turkey is rich in zinc which can really boost your immune system. It is also a good source of selenium which is a trace mineral that is critical to human health. It aids in thyroid hormone metabolism, antioxidant defense systems and immune function. According to Dr. Steve Pratt, “there is a strong inverse relationship between selenium intake and the risk for cancer…due to selenium’s role in DNA repair.”

Make sure when you’re buying turkey that there are no added oils or fats. Ground turkey breast should be at least 99% fat free, otherwise they probably ground it with the skin and/or dark meat. As always, look at the label and watch portion sizes. And of course, if possible, buy organic. Turkey can be used in place of red meat and chicken in many recipes for a much healthier meal.

Sweet Potato

Sweet potatoes are a great alternative to regular white potatoes, and, in my opinion, taste so much better. They are an excellent source of vitamin A (600% of your recommended daily value), and a good source of vitamin C, manganese, vitamin B6, potassium and fiber. And this recipe is so quick you can make it in a pinch.

Ingredients:
1 lb sweet potatoes, diced (if organic, do not peel)
2 cloves chopped or press garlic
Sea salt and pepper to taste
3 TBS extra virgin olive oil
2 TBS ground pumpkin seeds
2 TB fresh chopped rosemary

Optional:
1/2 onion slice (cook with the sweet potatoes)
1 tsp ground cinnamon
1/4 tsp ground nutmeg
1/4 tsp ground cloves

Directions:
1. Fill bottom of steamer with 2 inches of water.
2. While steam is building up press or chop garlic and let sit for at least 5 minutes to bring out more of its health-promoting properties.
3. Cut potatoes in half and cut into 1/2" slices. You do not neet to peel if they are organic.
4. Steam sweet potaotes for no more than 7 minutes.
5. Transfer to a bowl. For more flavor, toss sweet potatoes with the remaining ingredients and any of the optional ingredients you desire while they are still hot.

Serves 2
Recipe from whfoods.org.

Cranberry Orange Relish

1 12-ounce bag cranberries
1 medium orange, quartered
3/4 cup sugar

Place half the cranberries and half the orange quarters in food processor. Pulse until evenly chopped. Transfer to bowl and repeat with the other half of orange and cranberries. Stir in sugar to taste and store in refrigerator or freezer.
(I got this recipe from Matt's Aunt Katheryn)

Some other suggestions for Thanksgiving meals:
Spinach salad with dried cranberries, walnuts and a balsamic vinaigrette.
Fresh green beans, lightly steamed with salt and pepper.
I like to put out a vegetable tray before the meal so if people want to snack we aren’t filling up on calorie dense foods.

And of course, eat a slice of pumpkin pie!

Steven Pratt, MD., Superfoods RX
whfoods.org

Nuts and Seeds

Just by eating a handful of nuts five times a week, you can lower your risk of heart disease by anywhere from 15 to 50%. The top superfood nuts are walnuts, almonds and pistachios. Pumpkin, sunflower and flaxseeds offer great nutritional benefits as well. One ounce of any shelled nut is a serving.

Walnuts are one of the best plant-derived sources of omega-3 fatty acids. Other good sources of omega-3’s are ground flaxseed, flaxseed oil, organic soybeans, organic soybean oil, wheat germ, and spinach. They are rich in plant sterols, which lower cholesterol. Walnuts are also a good source of fiber, protein, magnesium, copper, folate, and vitamin E. They also have the highest level of antioxidants.

Almonds provide 7.6 grams of protein per quarter cup – more than an egg (6 grams). They are the best nut source of vitamin E and also contain calcium, zinc, riboflavin, iron, potassium and magnesium. Almonds will aid in skin health and energy levels. They are also a good source of fiber.

Pistachios are a great source of fiber. One serving (47 pistachios) has more fiber than a half a cup of broccoli or spinach. They also have the same amount of vitamin B6 in a one ounce serving as in a 3 ounce serving of chicken or pork.

Flaxseed, as stated above, is rich in Omega 3 fatty acid. Omega 3’s have enormous health benefits including bone health, protection against diabetes, heart disease and cancer, prevent and control high blood pressure, can help lower cholesterol, can reduce hot flashes and many more positive reasons to add foods rich in Omega 3’s, like ground flaxseed, to your diet. I put about a tablespoon of ground flaxseed in my oatmeal a couple times a week. You can also add it to breads and muffins or put it in smoothies. Use ground flaxseed as your body will absorb nutrients much more easily than the whole seeds.

Peanut butter, eaten in moderation, can also be nutritional. Again, pay attention to portion sizes. One serving is 2 tablespoons. Buy natural or organic and check the label to make sure there are no added oils or sugar. If you store the peanut butter upside down for a few days before opening it, the oil will be a little more evenly dispersed and you won’t have to stir so much. An apple and peanut butter is one of my favorite snacks.

Eat a variety of nuts and seeds to get all the health benefits, but pay attention to serving sizes. And use oils sparingly. While they may contain high amounts of nutrient, they can add a significant amount of fat and calories to your diet quickly. If you think about the food in nature, it’s easy to see that if you were shelling the nut yourself you would probably eat about one serving, whereas you probably wouldn’t eat as many seeds as it would take to make one serving of its oil.

I prefer to eat nuts as a snack, either by themselves or mixed with a few raisins or chocolate chips. Make sure to check the serving size and stick to one serving. We have a food scale which we’ve found to be really helpful in watching our portion control. You can also put nuts and seeds in your oatmeal or on top of your salad.

Sources:
Superfoods Rx by Steven Pratt, M.D. and Kathy Matthews. Copyright 2004
The World's Healthiest Foods, www.whfoods.com

Pumpkin

The first superfood I wanted to feature is one everyone loves at this time of year. The leaves are turning, the weather is getting colder and we all want our pumpkin spice latte and pumpkin muffin. While neither of those things might be the healthiest thing to put in our body, pumpkin can be really good for us. Pumpkin is extremely high in fiber and low in calories. It is high in disease fighting nutrients, including potassium, magnesium, and vitamins C and E. According to Dr. Steven Pratt, “Pumpkin contains one of the richest supplies of bioavailable carotenoids known to man.” Foods rich in carotenoids (that deep yellow, orange and red color you see in produce) have been shown to decrease the risk of some cancers, including breast cancer, and have also been shown to lower the risk of heart disease.

While beta-carotene has many health benefits, the alpha-carotene in pumpkin really makes it a superfood. Pumpkin contains almost twice as much alpha-carotene as carrots, which have the next highest amount per serving. Alpha-carotene has been shown to slow the aging process. It may not be a fountain of youth, but I’ll take what I can get. And all of the key nutrients in pumpkin, working together, will aid in protection against cardiovascular disease. Other good sources of beta- and alpha-carotene are sweet potato, carrots, butternut squash, and orange bell pepper.

Pumpkin also has high fiber content. In canned pumpkin, one serving is a half a cup and has 5 grams of fiber. That’s about 20% of what you need daily. While most of the time I prefer and recommend using fresh ingredients, in the case of pumpkin it’s ok to use canned. For one, it’s so much easier than trying to cut up and cook a huge pumpkin in your kitchen very often. Canned pumpkin also is somewhat concentrated; it has been cooked down so doesn’t have as much water in it. And, it’s available year round. There is even organic canned pumpkin. Be careful not to get pumpkin pie puree, it has added sugar. But you have to try cooking your own pumpkin and roasting the seeds, at least once.

Pumpkin seeds are rich in vitamin E, iron, magnesium, potassium, and zinc. They are also a great source of plant-based omega-6 and omega-3 fatty acids. Clean the seeds well to remove any strings and gunk. Air-dry them overnight. Drizzle them with a little olive oil and some sea salt. Roast for 15-20 minutes in a 350 degree oven. Let them cool completely and store in airtight containers in the refrigerator. One ounce of pumpkin seeds has 128 calories, 5 grams of fat and 5 grams of protein.

Here are a few recipes with pumpkin. I didn’t post any pumpkin bread, muffin, cookie, pie, cake, etc. recipes because I’m sure you can find at least a dozen of those on your own. And all of the sugar, butter and flour you add to the pumpkin to make those delicious treats are not what makes it a superfood. They do taste good though!

This is a recipe for a pumpkin spice “latte.” Well, not a latte, but I will say it is delicious. I got the idea from the blog of a friend of a friend (gotta love Facebook!) and then searched around and found a few recipes. Here’s my take. It was so easy for me because I had every ingredient in my kitchen. If you have never tried almond milk, I recommend it. I use it on a daily basis in place of cow milk. If you don’t want to try the almond milk you can use cow milk in its place. I promise this tastes so good!

Pumpkin Spice “Latte”
1 ½ cups vanilla almond milk or soymilk (or some kind of milk)
2 tablespoons pumpkin puree (not pumpkin pie puree)
¼ teaspoon ground cinnamon
¼ teaspoon ground pumpkin pie spice
½ teaspoon vanilla extract
1 teaspoon maple syrup or agave (optional, to taste)
½ cup coffee or add a shot or two of espresso (honestly, I left the coffee out and still loved it!

Put all the ingredients in the blender for 15-20 seconds; then heat on the stove in the microwave. Pour into a cup and sprinkle with cinnamon.

Total Calories: 140
Total Calories in a Tall Starbucks Pumpkin Spice Latte, no whip: 480 (yikes!)
This tastes so good, and is 340 calories less than what you’ll get at Starbucks. For me, it’s a no-brainer.

How to Roast a Pumpkin:
1. Choose a small, 3-4 pound pumpkin. Smaller ones are supposed to be sweeter.
2. Wash away any dirt from the outside.
3. Cut the pumpkin in half and scoop out the seeds
4. Lay the pumpkin face side down in a large baking dish.
5. Pour a little water into the dish so it’s about ¼ inch deep.
6. Bake for 45-60 minutes in a 350 degree oven. Bake time depends on size, it should be very soft when poked with a fork.
7. Scoop out the insides and throw away the skin.
8. Store in an airtight container for up to 5 days in the refrigerator until you’re ready to use.

Ginger Pumpkin Butternut Squash Soup
vegan, makes about 6 cups

1 cup canned organic pumpkin (or use fresh roasted if you have on hand)
4 cups butternut squash cubes
1 Tbsp ginger powder
1/3 cup grade B maple syrup
2 Tbsp vegan buttery spread (add more for a richer, more buttery soup)
1/2 tsp sea salt
1/4 tsp cinnamon
4 leaves fresh sage, torn
1/2 cup+ plain organic soy milk (or other non-dairy milk)

To Make:

1. Add 4 cups of water to a large pot. Bring to boil. Add in butternut squash cubes and a pinch of salt. Boil until squash is tender, but not falling apart.

2. Drain the squash and add to a high speed blender. Add in the pumpkin, spices, and all the remaining ingredients. For the soy, start with 1/2 cup and keep adding until your soup reaches your desired thickness.

3. Blend. Serve immediately - warm. Or you can simmer on the stove until ready to serve. Garnish with fresh sage leaves.
Enjoy!

Added October 21, 2011: We have been putting pumpkin in everything we can! French toast and pancakes are favorites, you have to try it. Just add a couple tablespoons of pureed pumpkin to the egg mixture on French toast or to the pancake batter. And send me any other recipes you have, we are pumpkin obsessed lately!

Book Recommendation: Superfoods Rx by Steven Pratt, M.D. and Kathy Matthews. Copyright 2004
Pumpkin soup: (http://kblog.lunchboxbunch.com/2011/10/ginger-sage-butternut-squash-pumpkin.html)

SUPERFOODS

I’ve decided to do a little “mini-series” of blogs on superfoods. Superfoods are foods that are nutrient dense and low in calories. They have great health benefits including lowering cholesterol, lowering your risk of diabetes, heart disease and some cancers, promote a healthy digestive track, can boost the immune system and promote overall good health. We see articles all the time on superfoods, and most likely you can name a few off the top of your head, but are you actually adding them to your diet? While you might see a lot of “top 10” lists, or some variation, there are actually a bunch of foods that you could consider a superfood, which is great because it gives you some options. We all know about blueberries and green tea, so I will try to give you those that you might not think to add to your diet or just don’t know how to prepare. I will also provide you with nutrition data and benefits of the particular food. Some of these will be new to my diet, too, so I will try to provide you with easy recipes and ways to prepare them.

First, though, let’s talk about water. If there is one thing that most people can easily change in their diet, it is how much water they drink. There are many recommendations on how much to drink. The most common is at least 8 glasses a day, but this might not be enough. Another recommendation is half your weight in ounces. So someone weighing 200 pounds would drink 100 ounces of water. I like this one better. But everyone is different and needs different amounts. You will need to drink more if you’re active, in warm weather, pregnant or breastfeeding, fighting an illness, etc. Try to keep track of your water intake for a couple days to see if you’re on track. You should drink enough water so that you rarely, if ever, feel thirsty and your urine is fairly clear. Follow these two indicators and you’ll get an idea of what your own body needs. I recommend drinking nothing but water or unsweetened tea. I usually drink about 48 ounces of water first thing in the morning to flush toxins out, and then continue to drink water throughout the day. Even mild dehydration can make you feel tired and without energy.

So start drinking that water and I’ll be posting some good recipes with superfoods and we’ll all be a little bit healthier!

Quinoa Pilaf with Caramelized Onions and Toasted Pecans

Quinoa is called a “super grain” because it is a great source of protein. It contains all nine essential amino acids, making it a complete protein. Quinoa is a good source of manganese, magnesium (which may help people who suffer from migraines), iron, copper and phosphorus. It has antioxidant properties, is high in fiber and has a host of other health benefits.

Quinoa has a great texture and a slight nutty flavor. Quinoa needs to be rinsed before cooking to remove a bitter protective coating called saponin. This recipe went great with the whole chicken I roasted, which I might have to post the recipe for as well because it was delicious. This can also be served as a main course for a vegetarian dinner.

Quinoa Pilaf with Caramelized Onions and Toasted Pecans

¼ cup chopped pecans
3 tablespoons extra-virgin olive oil
2 medium onions, diced
1 medium red bell pepper, stemmed, seeded and diced
1 teaspoon ground cinnamon
1 teaspoon ground ginger
1 ½ cups quinoa, rinsed in a fine strainer under cold running water
3 cups water
¼ cup minced fresh parsley leaves
Salt and freshly ground black pepper

1. Place the pecans in a large sauté pan over medium heat. Toast, shaking the pan occasionally to turn the nuts, until fragrant, about 4 minutes. Set the pecans aside on a plate.

2. Add the oil to the empty pan, raise the heat to medium-high, and heat briefly. Add the onions and bell pepper and cook, stirring occasionally, until softened and beginning to brown, about 5 minutes. Stir in the cinnamon and ginger and stir-cook until fragrant, about 30 seconds. Add the quinoa and stir-cook until toasted, about 1 minute.

3. Carefully add the water to the pan-it will sputter-and bring to a boil. Reduce the heat, cover, and simmer gently until the quinoa is tender and the liquid has been absorbed, 15 to 20 minutes. Stir in the parsley and toasted pecans and adjust the seasonings, adding salt and pepper to taste. Serve immediately.

Sources:
A Year in a Vegetarian Kitchen by Jack Bishop
The World's Healthiest Foods, www.whfoods.org

Healing Foods

I see food as my medicine. Preventative medicine, specifically. I am continually amazed at stories of people reversing heart disease, diabetes and cancer using food. Not to mention the weight loss. I’m not saying that if you eat a strictly plant-based, whole food diet you’ll never have any health problems ever. But it’s definitely going to give you the healthiest body possible so that you can overcome those that do come your way. There are people who have never smoked a cigarette in their life who get lung cancer, but that doesn’t mean it’s okay to smoke because there is a very, very slight chance you’d get cancer anyways. It’s the same with food. There is a chance of having a heart attack even if you never eat animal products or processed foods, but that doesn’t mean we should accept disease and be eating fast food. I eat in a way that I believe will add years to my life. I want to see my kids get married and have kids. And I want to see my grandchildren get married. I want to know my great-grandchildren. And I want to be healthy when I do all of this. I don’t think that’s too much to ask. I think my health is completely within my control. I am taking responsibility for my health. I don’t want cancer or heart disease, and I’m not saying I can guarantee I will never face these, but I am sure going to do everything I can to prevent them. There are things in life we can control and things we can’t. We all make a choice multiple times a day on what we put in our body, so decide for yourself if you’re making good choices. If you’re not, the good news is that you have to power to change that.

The next question is “how?” There are so many different diets out there that it’s hard to know what to do. First, use common sense and decide for yourself if it sounds healthy. Second, keep things simple. If a diet is more complex than your high school calculus class, probably not something you can stick to. Last, think about how our bodies are designed and how our ancestors ate. What is going to give your body the most energy? What is going to be the easiest to digest? If you are needing to or wanting to make changes in your diet, keep in mind that you need a plan, or some variation of a plan, that you can live with for the rest of your life. Quick fix diets may help you lose weight, but if it’s not something you can do for the long haul you’ll gain the weight back leading to more health problems.

Over the last few years, I’ve gone from eating a strict vegetarian, almost vegan, diet to eating small amounts of meat and little to no dairy. And it’s natural for your diet to change over the years depending on where you are in your life and what you feel your body needs. It’s important to know your body and know how different foods affect it. Keeping a food journal can help with that. I’ve recently found a balance where I don’t have to adhere to a strict vegetarian diet, but still limit the amount of animal products I consume. (Side note: I just found out the name for that is flexitarian. Not that I want to explain that to everyone I talk to!)

The more fresh fruits and vegetables I eat, the better I feel. I have found I have more energy when I eat nuts and seeds; raw almonds are my go to snack. And the simpler I keep my food, the better it tastes to me. I am also a huge fan of grains. I love bread and as long as I’m buying and making breads from whole grains I don’t deprive myself of that. I also love pasta, quinoa, rice, couscous, etc. I eat some carbohydrate at most meals. I also love cheese, so I allow myself small amounts, but try not to go crazy on it. I avoid other dairy in general. Instead I drink almond milk, which I love. I usually eat about 1-2 eggs per week, but try to not eat more than that. I usually eat fish once a week and chicken or other meat once a week, too. I make sure the animal products I consume are organic and the fish is wild caught. And my biggest weakness is chocolate! So I eat it, just not a lot of it. Dark chocolate is the only kind I typically eat (semi-sweet chocolate chips, straight from the freezer!). I don’t feel like I’m depriving myself of any foods and I feel great. If you tell yourself you can’t have something that you love, you’re going to crave it even more. Just make sure you’re limiting those foods, not eliminating.

Here are a few guidelines and things I try to keep in mind when grocery shopping and making meals. You can adjust them to fit your lifestyle, but listen to your body.

• Simple food, simple meals
• More than 50% raw fruit, vegetables, nuts, seeds
• Fruits and vegetables main focus
• Limit white flour and refined sugar
• Avoid corn syrup, hydrogenated oils, artificial sweeteners and ingredients, processed food (read the label)
• Use as much organic as possible
• Drink 48 ounces water first thing in the morning and plenty of water throughout the day
• 1 egg per week
• Salmon or fish once a week
• Other meat once a week
• Very small amounts of dairy, only to add some flavor to dishes

Breakfast Options:
• Oatmeal
• Toast with nut butter
• Smoothie
• 1 egg and toast or fruit
• Pancakes or Waffles (once in a while)

Lunch Options:
• Wraps
• Nut butters, hummus
• Sandwiches
• Veggie Burgers
• Grains
• Soup

Dinner Options:
• Salmon/fish once a week
• Chicken or other meat once a week
• Beans/Legumes 2-3 times a week, as part of main dish
• Grains (pasta, quinoa, etc.) 2-3 times per week

Snack Options:
• Fruit/Veggies
• Dips
• Nuts

There are so many more options, and I will fully admit that I don’t follow this exactly. My diet is not perfect, but I have found a balance that works. I really think that if you’re conscious of the food you’re eating, and the portion size, you’ll find what makes you feel your best. Make sure you’re reading the ingredient list and looking for fresh, local foods. And enjoy the food on your table.

Good Articles

Here I am again, and although I'm not quite posting my own views, opinions and research, I wanted to share a few interesting articles with you all. Sometimes it makes more sense just to direct you to the source! And I don't have time right now to do the research and consolidate it for you in a wonderfully written blog. So, while you might be disappointed, please read any or all of these and let me know what you think.

5 Nutrients You're Not Getting:
This one I really recommend, and I like that the author gives animal and plant based sources for each nutrient. One thing to keep in mind is that your body will absorb nutrients better from foods that naturally contain it than foods that are fortified or vitamin supplements. Also, some nutrients aren't absorbed well when taken with other nutrients or prescription drugs. If you'd like more information on this I can provide a list of nutrients that don't work well together, just let me know if anyone would like me to.
http://health.yahoo.net/experts/menshealth/5-nutrients-youre-not-getting-enough

The Drug Free Depression Cure:
This one is from Men's Health as well...okay, so I don't follow Men's Health very often, I just happened to find this article after reading the first one. To sum this article up - WORKOUT!!! It applies to women, too, so get moving! Exercise has so many benefits I could go on and on about, but this is a little more specific. Even if you don't suffer from depression, it will improve your mood and energy levels.
http://news.menshealth.com/the-drug-free-depression-cure/2011/08/30/?cm_mmc=Yahoo_Blog-_-Health-_-5_Nutrients_You_Need_More_Of-_-Drugfree_Depression_Cure

Stress Management:
Going along with my healthy lifestyle theme is an article on how stress affects your health and well being.
http://www.mayoclinic.com/health/stress/SR00001

Fruit Juice for Children:
Okay, here's kind of a random article, but most of my friends have or are having kids. Also, I love the Mayo Clinic and I find myself browsing through the articles. Pay attention to the limits set forth by the American Academy of Pediatrics and the American Heart Association. My advice on the juice front is to skip it or keep it as a once in a while treat. We make smoothies daily instead, so we are getting the fiber and nutrients from the whole fruit. We also have a juicer we use once in a while for fresh fruits and veggies. And this article doesn't have to pertain only to children...keep in mind the calories (and empty calories) you consume in your drinks.
http://www.mayoclinic.com/health/fruit-juice/AN01631

So that's my hodge-podge of articles for today. I hope one or more of these topics pertain to you, if not give me feedback on what you are interested in. Most of this is probably not totally new information, but we can always use a little reminder.

Living Life

So I haven’t been blogging lately, and with good reason. We had our second baby girl, Genevieve, on July 2nd so things have been less than calm. I'm loving the choas, though! But since her birth I’ve been thinking about health in many different capacities. While I love focusing on food and nutrition, there are so many other parts of life that affect your overall health. And this blog is called “eat.live life.” I think I’ve focused too much on the eating part…so I’m here to give you my endless wisdom on the living life part! Or at least some knowledge on other aspects of health.

Our health is affected by the food we eat, how much exercise we get, how much sleep we get, our level of stress, our happiness and our lifestyle. Genetics also impact health, but there isn’t much we can do about that so I focus on the things we can control. Each part plays an important role and with our super busy lifestyles our health doesn’t always take much priority. But if one or more of these areas are not adequate, we could potentially lose years off our lives or at least lose healthy and enjoyable years. So look at each area and see where you can make changes.

Nutrition: Do you eat enough fruits and vegetables? Do you include nuts, seeds, beans and legumes in your diet? Do you get enough fiber? Do you eat mostly whole, unprocessed foods? Do you make most of your meals at home or do you eat out often? Do you pay attention to portion sizes? This last one is one that most people lose sight of. Portions are completely out of control in this country and those extra calories add up quickly.

Exercise: Do you workout 3-5 times per week or more if you are overweight or obese? A person who is overweight or obese may need to workout 6 times per week for 60 minutes to lose and keep off their weight. How active are you outside of the gym or your set workout times? Do you sit at a computer most of the day? How much television do you watch?

Sleep: Do you get 8 or more hours of sleep? 6-8? Less? Do you rely on caffeine or sugar to get you through the day? Healthy sleep habits can greatly affect our health, not to mention our mood, concentration, energy level, etc.

Stress: How many hours do you work per week? What is your commute? Are you still working even when you’re “off the clock?” Do you travel for work? Is your home life stressful? Do you have debt? Do you have kids?
Happiness: How much time do you take for yourself? Do you have supportive friends and family in your life? Do you have healthy relationships?

Lifestyle: How much alcohol do you consume per week? Do you use nicotine? Do you take prescription medication? Do you use drugs recreationally? How much time do you spend outside? What do you do in your spare time? Do you have spare time?

I will try (in all my free time!) to devote some time to each of these areas, but it’s important to remember that our health and our ability to lose weight or maintain a healthy weight are determined by so many factors. Fixing just the diet or exercise portion might not give you the results you want. It’s also important to know that being at a healthy weight or being thin doesn’t mean that a person is in good health.

I’ll give you a quick look into my personal life and make “public” where I want and need to make changes.

I feel pretty good about my nutrition, although there are times I find myself without the time to prepare healthy food and since Genevieve was born, we’ve relied more on frozen and prepackaged food. I know we’ll get into a groove and I can get back into cooking healthfully. I am definitely lacking in the exercise department. I was working out up to the day Genevieve was born, but since haven’t been able to do much. I sneak in Pilates and ab workouts during the day, but I know I need some cardio to get back to my pre-baby weight. But I’m not willing to go back to the gym yet and it’s been too hot to walk outside with a baby. But in time, that will change.

My sleep is ok, considering I’m breastfeeding a newborn. I’m trying to go to bed at a reasonable time and every once in a while I get a little nap in. I’m trying to make it a priority and get as much sleep as 2 little girls will let me. I probably average about 6-7 hours, but in increments. Again, that should improve with time. When it comes to my stress level, I think I’m managing better than I had expected. Matt is back to traveling and left Monday for two weeks. That’s a long time with a 3 year old and a newborn, but Joy is adjusting really well and I haven’t let things get too crazy. Nothing I can’t handle, and I usually get some downtime in the evening to recoup. My husband is amazing and so supportive whether he’s here or on the road. I am so lucky to have him in my life. Relationships tend to either cause or relieve stress, and while Matt might do both at times, I am blessed to be married to my best friend. I have a few really great friends here in Virginia, but I miss so many family and friends on the West coast…and spread all over the world. I would love the girls to get to spend more time with their extended family, and to have a little help right now, but we communicate through Skype, emails and phone pretty often which helps.

As far as my lifestyle goes, I feel this part is very healthy and keeps me balanced. I don’t use medication at all (natural births with both girls, too), and other than an occasional glass of wine I don’t drink or use drugs. We spend a lot of time at the park, I get to spend some time pursuing my hobbies (photography, exercise and nutrition are my favorites) and I have the opportunity to be at home with our girls every day. I wouldn’t want to give that up for anything. So while I might not be thrilled about the extra weight I have right now, I’m enjoying things as they are, in all the daily craziness. I know that everything else will work itself out.

Summer Salad Time

When you’re trying to eat healthy, a salad seems like the obvious choice at home or out. And salads are great in the summer when you don’t want to spend much time over the stove. But, if you’re like me, salad gets boring and doesn’t always leave me feeling full or satisfied. Here are some tips I found in Women’s Health magazine for creating a salad that gets you the nutrients you need, will leave you full and satisfy your appetite for something tasty.

1. Be creative with the base…start with dark leafy greens. They are much more nutrient packed than iceberg. Try a combination of 1 ½ cups leafy greens (spinach is my go-to) and ½ cup cooked whole grains like quinoa (which is a great add for vegetarians because it will give you protein) or couscous.

2. Add some protein…try 2 ounces of crab or fish (smoked, canned or fresh), 5 large shrimp, 3 ounces skinless chicken breast (broiled or grilled), ¼ to 1 cup cooked beans (garbanzo, cannellini or black) or 2 ounces marinated, cooked tofu.

3. Color…adding veggies with some color will not only make your salad look pretty, it will give you a variety of nutrients. Try ¼ cup chopped red, yellow, or orange bell pepper, ¼ to ½ cup chopped red, yellow, orange or green tomato, ¼ cup chopped beets, ¼ cup shredded carrot, 1-2 slices of red onion.

4. Toss in something soft…this will make your salad more satiating. Just be careful not to load up on too much cheese or you’ll end up consuming more calories than wanted. Try 1-2 teaspoons of a soft cheese such as feta, goat or blue cheese, ¼ of an avocado (my favorite) or 1 heart of palm.

5. Fire up the flavor…spicy, tart or sweet ingredients can offset some bitterness of the leafy greens and also satisfy your cravings. Fresh fruit or herbs can add a lot of needed flavor without adding extra fat. Try ½ cup oranges, pears or strawberries chopped for sweetness. Radishes, scallions, chives or jalapenos will give you a tangy or spicy taste. For a zesty flavor, add herbs such as cilantro, basil, oregano or tarragon.

6. Top it off with a crunch…nuts and seeds are great choices because they will fill you up and many are top sources of antioxidants and vitamins. Try 1 to 2 teaspoons nuts such as pecans, walnuts, peanuts, macadamia nuts, almonds or pine nuts, seeds like pumpkin, sunflower sesame or poppy. Or make your own whole grain croutons by toasting a whole wheat baguette or pita.

Be careful when adding salad dressing; measure it out before you start adding. Add flavor with other toppings and go light on the fatty dressing. Here is one recipe with nutrition info…although being vegetarian I would leave out the chicken, maybe add some quinoa. But either way, yum!

Berry Goat-Cheese Salad

Prep Time: 15 minutes
Cooking Time: 10 minutes

1 Tbsp pecans
3 cups baby spinach
½ cup halved strawberries
½ cup blueberries
1 yellow tomato, cut into eighths
2 purple radishes, thinly sliced
1 skinless chicken breast (6 oz), grilled
1 Tbsp goat-cheese crumbles

Dressing:
¼ cup sliced strawberries
1 Tbsp fresh orange juice
1 ½ tsp red wine vinegar
½ tsp orange zest
½ tsp sugar
2 Tbsp nonfat Greek yogurt
1 large pinch kosher salt

Combine all dressing ingredients in a blender or food processor, or whisk together until smooth. Toast pecans in a 400 degree oven for 2 minutes. Remove and set aside. In a large bowl, combine spinach, berries, tomato and radishes. Drizzle with dressing and toss gently. Divide salad between 2 plates. Place half the chicken on top of each salad. Sprinkle with nuts and goat cheese.

2 servings
Per serving: 222 calories, 6 grams fat (1 gram saturated fat), 21 grams carbs, 567 mg sodium, 5 grams fiber, 23 grams protein

Karen Ansel, R.D. "Build a Better Salad." Women's Health July/August 2011. Pages 130-134.

My Plate

Just wanted to share with you all that the USDA has replaced the Food Pyramid with a new image. I think it is much clearer than the Food Pyramid and will make meal planning easier.

Here are their recommendations:

Balancing Calories
● Enjoy your food, but eat less.
● Avoid oversized portions.

Foods to Increase
● Make half your plate fruits and vegetables.
● Make at least half your grains whole grains.
● Switch to fat-free or low-fat (1%) milk.

Foods to Reduce
● Compare sodium in foods like soup, bread, and frozen meals ― and choose the foods with lower numbers.
● Drink water instead of sugary drinks.

And here are my own recommendations to keep in mind:

• Use a smaller plate to keep portions in check. And eat only until you’re 80% full.

• Eat a variety of fruits and vegetables. Eat what is in season and grown locally.

• Vary your protein sources. Whether you eat meat and dairy or not, try to get a variety of protein sources in your diet. If you do eat meat, don’t forget beans, peas, nuts and seeds. The USDA states that in general, 1 ounce of meat, poultry or fish, ¼ cup cooked beans, 1 egg, 1 tablespoon of peanut butter, or ½ ounce of nuts or seeds can be considered as 1 ounce equivalent from the Protein Foods Group. The amount of protein you need is dependent on your sex, age, weight and physical activity.

• Avoid processed foods as much as possible. Avoid foods with hydrogenated oils, corn syrup, artificial sweetener and additives. And keep in mind that most packaged foods will have higher sodium content.

• Move! Get some sort of exercise every day.

At www.choosemyplate.gov there are many more tips and resources for choosing healthy options. They also have tips for pregnant/breastfeeding mothers, preschoolers, kids, and weight loss.

Bob's Red Mill

Today, Joy and I picked up my mom from work and went to lunch at Bob's Red Mill Whole Grain Store. They have a small store which sells grains, breads, baked goods, dried fruit, and a variety of organic and all-natural items from local companies. They also have a restaurant where they use these products. They have a great selection of vegetarian, vegan and gluten-free meals. Joy ate whole grain pancakes that were served with real maple syrup and a fruit cup (they serve breakfast until 3 pm). I had a really good garden burger sandwich, and my mom had a grilled tomato and cheese sandwich with a cup of broccoli cheddar soup. We were all very satisfied. Everything was made with whole grains and was all natural. No artificial ingredients or additives. And reasonably priced! So if you're in the Milwaukie, Oregon area, I highly recommend checking it out for a casual meal or to pick up a couple grocery items. And if not, their products are sold at most major grocery stores all over the country. And if you're out of the country, you can order their products online. I've had to order stuff that my local store didn't carry, too. They have over 400 products, including a whole line of gluten free items. We bought a package of the Vegi Soup Mix, which has green split peas, yellow split peas, barley, lentils and vegetable pasta. I will post a recipe later if it turns out well!

Now, not only was it a great experience at the restaurant and store, but we actually met Bob! Bob, the founder and owner of Bob's Red Mill! Now that might not seem too exciting to the average American, but to a health fanatic like me, he's famous. He was eating lunch two tables away, and when he got up, he stopped and talked to Joy and gave her a token for a free cookie. We talked for a few minutes and he told us we should do a mill tour one day. He was very friendly and personable. He has actually turned the company over to be employee owned. He teaches cooking classes, too, along with other chefs. Good guy. So that was kind of exciting!

You can look up information on the company, products, classes, recipes and menus online.
http://www.bobsredmill.com/
Bob's Red Mill Whole Grain Store, 5000 SE International Way, Milwaukie , OR 97222

Garden Burger Sandwich:
2 slices whole grain bread, toasted
1 garden burger patty
guacamole or avocado
sauteed mushrooms
1 slice Swiss cheese
lettuce
tomato

Oatmeal Chocolate Chip Crisps

I’m usually a chewy, doughy kind of cookie eater, but lately I am loving crispy, light cookies. These are perfect for curbing my craving. Now I know this is a health and nutrition blog so here’s my rationale: If you are going to indulge in a sweet craving, it is so much better to make your own home-made treats using whole, organic foods than to buy something highly processed and full of artificial stuff. And I know I don’t have time to be baking treats all the time, so we’re not eating them constantly. And sometimes it’s better for your overall health (maybe the mental part more than the physical) to give in to those cravings. And I don’t feel guilty because I went to the gym today and plan to tomorrow too! I’m sure you can all come up with your own excuses to make these cookies once in a while! If not, borrow some of mine. So now I’m going to sit down with my tea and cookie and watch an episode or two of The Office.

Besides being delicious, I do like that these cookies don’t call for flour-you put part of the oatmeal called for into a food processor until it’s about the consistency of whole wheat flour. But, if you are on a strict gluten free diet, be careful because even though oats that are grown completely isolated from wheat should be free of gluten, most oats are grown in close proximity to and processed on shared equipment with wheat. I think that Bob’s Red Mill produces a gluten free oatmeal if that is something you’re looking for.

Ingredients:
3 cups rolled oats (not quick cooking)
1 cup (2 sticks) unsalted butter – I use Smart Balance sticks – slightly softened
1 ½ cups organic light brown sugar
2 large organic eggs
2 teaspoons pure vanilla extract
½ teaspoon baking soda
½ teaspoon sea salt
10 oz. chocolate chips

Directions:
Heat the oven to 350 degrees Fahrenheit. Line a sheet pan with parchment paper. Put 2 cups of the oatmeal in a food processor and process it until finely ground and floury.

Cream the butter until soft and smooth. Mix in the brown sugar. Add the eggs and vanilla and mix until well blended. In another bowl, stir together the ground and whole oatmeal, baking soda and salt. Add the dry ingredients to the batter and mix until blended. Add the chocolate chips and mix just until blended.

Drop teaspoonfuls of the dough onto the pan. I made smaller cookies, so I don’t over-indulge; I know I can’t eat just one! Leave 2-3 inches between them, as they will spread. Bake for 13-15 minutes, until lightly browned. Let cool on the pan, then store in an airtight container. Makes 4-5 dozen.

Source: I got this recipe off the back of my Wholesome Sweeteners Organic Light Brown Sugar package. It is from Executive Pastry Chef Gale Gand, author, host of Food Network’s Sweet Dreams and co-owner of Tru in Chicago.

Sustainable Living

I've compiled a list of things you can do to make your lifestyle a little more sustainable. These will not only benefit the earth, but your pocketbook as well. They might seem simple and the savings might not pay the mortgage, but taking little steps will make a difference over time. One key to sustainable living is to simplify. The more we simplify, the less money we are spending on unnecessary items. And it's good for the Earth, so nobody loses!

Farmer's Markets: I know I've said this before, but finding a farmer's market and using it on a regular basis can make a big difference. Not only will the food taste better, but you will be supporting the local economy. And why send our hard earned money elsewhere when it can stay local? My advice on shopping at a farmer's market - make a list of things you need before you go. It is easy to get carried away! You can keep it simple, maybe just eggs and a few varieties of fruits and vegetables. But be open to trying one or two new things that you find...just don't overload on things you've never tried (or heard of) before.

Bottled Water: Buy a couple reusable water bottles (or better yet, dig out the ones you already have and never use) and stop buying plastic bottled water. It is amazing the waste from these. And bottled water isn't any cleaner or purer than your own filtered tap water. So invest in a Brita and start saving money and reducing your waste.

Eliminate Wasting Food: One of my biggest annoyances is when I have to throw food away. Not only because it's wasteful, but mostly because I paid for that food. Plan to eat leftovers a couple nights a week, or take them in your lunch. When you clear the table after dinner, portion out lunch for the next day so you don't have to do it later. It also makes it easier to eat a healthy lunch, you won't be tempted to grab fast food if you have a leftover home-made meal waiting for you. Simply planning out what you will eat for the week and making a shopping list once a week will save on wasted food and wasted time. The more prepared you are the better you will eat.

Use Cloth Napkins and Rags: Cutting down on paper products might save you a lot of money. I've heard of families going through a roll of paper towels in a day. That will add up. As my dish towels and washrags get old and stained, I turn them into cleaning rags. The cost of washing these is much lower than the cost of paper towels. Investing in and using cloth napkins will lower your waste too. Plus they look nice and feel nice!

Water Conservation: This one might bring you back to first grade when you learned to turn off the water when you brush your teeth and to take shorter showers. But it's a good reminder. Fill a bowl or pot you're washing with a little soap and water and use that to rinse all your dishes. You can do this while you're cooking dinner and drop everything into the pot to soak until after you eat and are ready to wash dishes. Plus it makes clean-up much faster.

Cleaners: You can buy expensive cleaners or you can make your own "green" cleaners at home. White distilled vinegar, mixed with some lemon, will kill most mold and bacteria in your kitchen. (More cleaning "recipes" at http://www.vinegartips.com/) Try replacing one cleaning product with one you make and then go from there. Search the web, experiment and then share with me the ones you like the best!

Recycle: This is a fairly obvious one, but it doesn't take any extra time to put your paper in a recycling bin than in the trash, yet so many people don't do it. Under our sink we have our trash can and a recycle can right next to it. They are the same size, but one is black and one is white. It's so easy to recycle, there is no excuse not to. Look up what is accepted in your weekly pick-up and if there is something you use a lot of that isn't accepted, put it aside in the garage for a few weeks and take it to the local recycling center. When our boxes start piling up in the garage Matt will break them all down and take them to our local landfill, where they have a recycling center. So once every few months we have to make more of an effort than just choosing which bin to throw something in.

Reusable storage: Use your Tupperware or storage containers instead of Ziploc bags. I like the glass storage because you can stick leftovers right back in the oven or microwave to heat up and not have an extra dish to wash. You can also reuse butter tubs or glass jars from pasta sauces and applesauce. Having a variety of sizes and shapes will help, too. If you google "reusable sandwich bags" (or look on etsy.com) you can also find tons of people who make snack bags that you can use in place of plastic bags. They are good for toting around snacks for your little ones, and I know I never leave the house without a snack for Joy.

And if you're looking for a good cookbook, try Sustainably Delicious by Michael Nischan. He has more tips, plus some great recipes. OK, I'm going to get one more tip in here...get a library card! Don't spend so much money on books you'll read once or cookbooks you use once in a while. I check out so many cookbooks from the library, then either photocopy or write down the few recipes I like.

OK, so my challenge to you is to make one change this week. I do most of these things pretty well, not perfectly, but some effort is there. But my change for the week is going to be to switch out one of my cleaners for one a make myself. Hold yourself accountable. Let me know what your change is going to be. Most of these things are pretty simple, I'm not asking you to buy a new hybrid car. Change the things you can.