Do you get enough? Do you ever feel sluggish or tired during the middle of the day? Do you get sudden food cravings around this time? Do you have trouble concentrating at times? If so, you may be dehydrated and need water.
Our bodies are more than half water. Our cardiovascular system needs it to pump blood to every muscle throughout our bodies. Our immune system needs it for the lymph that courses through our bodies to fight off disease. Our muscles and nervous system need it to function properly, and our brain needs it to think and focus on tasks. It is vital to our well being, yet we sometimes don't take the time to have a nice, refreshing glass of H2O.
I have to admit, it takes a big effort on my part to stay hydrated. I think I must have higher fluid requirements than most...I go to bed with a glass of water, because I get thirsty through the night. I drink another 8 ounces when I get up, then I have a cup of coffee, and then if I don't drink another bottle before lunch time, I get sluggish and feel as if I am getting a bladder infection. Weird, huh?
I had a friend that only drank 2 cups of coffee through the whole day...and still had energy to keep going long into the night. My body starts to shut down about 8:30 at night, and if I don't get enough water through the day, even earlier than that. I never understood how she could get by on so little water through the day, but my conclusion now is that she has less water loss than I do. She retains heat and moisture--she is always hot. I give it off--I am always cold.
So, where are you on the scale? Do you need more water or less. If you feel tired and sluggish, are cold a lot, have trouble concentrating at times, try drinking more water. If our bodies are 60% water, and we don't maintain that through hydration, it doesn't take a lot of imagination to realize the consequences.
One last point...we get a lot of water through food. When you have those afternoon munchies or late evening munchies, it could be that your body just needs water. Trying drinking a tall, refreshing glass of water first, and the munchies may just evaporate.
Tuesday, October 5, 2010
Thursday, September 23, 2010
I'm baaaaack!
After a several month sabbatical, I was inspired by one of our customers last night to get back to the blog, so here I am. I don't think I have really written anything since our big flood (the entire first floor of our house flooded last April) and starting my new job, so I have lots of material in my brain(I hope!).
Let me start by saying I have the best job in the world--for me, that is. I get to talk with kids and their parents about nutrition, meal ideas, time-saving techniques, etc. These are kids who have met the criteria for a program called Healthy Habits meaning that their Body Mass Index is too high. Frankly, this is an epidemic with our youth today--a third of all kids meet this criteria. Scary, right?
So I get to try to help these families, and I love it. Most of them soak up the knowledge like sponges; they just didn't know any better before. I get to teach them. How blessed am I!
We have seen lots of changed lives, lots of happier kids, lots of healthier kids who couldn't exercise or didn't want to who now enjoy exercise. It is truly amazing. My prayer every day is that God gives me the knowledge, the wisdom, the ability to communicate what I need to to these kids and their parents, so they are ready, willing, and able to make changes...new "healthy habits."
This is a one-of-a-kind program--there is nothing like it in the country that we know of. It is the brain child of my boss, Dr. Kurt Pflieger, a Pediatric Cardiologist, who happens to want to reverse the current trend of obesity and inactivity in our youth. He is doing a great job!
Anyway, just wanted to explain why I haven't posted in a while, and that my intention is to begin again. My hope for all of you readers is that you are making your families' health a priority...not an after-thought. From my perspective, if our kids are not given proper nutrition, how can we justify all the activities that we fill our lives with? We are so busy trying to give them the best or make them into super athletes, dancers, gymnasts, musicians, or intellectual scholars that we neglect their very health. How can we expect them to do all these things without the nutrients their bodies need?
FYI: I call this nutrient-dense food vs. empty-calorie food. Nutrient-dense foods are usually on the outer perimeter of the grocery store...fresh fruits and vegetables, meats, eggs, dairy, whole-grain breads, and nuts (some stores). Empty-calorie, highly processed foods are in the aisles of the grocery store. Of course, there are exceptions, like peanut butter and beer. Sorry, I had to throw that one in. LOL!
They need nutrient-dense food at every meal and snack. The empty-calorie, highly processed food needs to become a once-in-a-while treat, not an everyday, every meal occurrence. Go through your pantries and get rid of the packaged foods that are more chemicals than food. Stock up your refrigerator with fruits, vegetables, fresh meats, and all-natural dairy products. That means no margarines, no artificially sweetened yogurts, no packaged noodle products with MSG that take the place of nutritious meals for our kids--I hope you know what I am speaking of.
We, the parents, are responsible for this epidemic. One more note about my job--the gym that I work at is a gym for pre-teens and teens called TrainUp. I believe it was named that because of the biblical verse, "Train up a child in the way he should go, and when he is old he will not turn from it," Proverbs 22:6. Like I said, I have an awesome job!
Let me start by saying I have the best job in the world--for me, that is. I get to talk with kids and their parents about nutrition, meal ideas, time-saving techniques, etc. These are kids who have met the criteria for a program called Healthy Habits meaning that their Body Mass Index is too high. Frankly, this is an epidemic with our youth today--a third of all kids meet this criteria. Scary, right?
So I get to try to help these families, and I love it. Most of them soak up the knowledge like sponges; they just didn't know any better before. I get to teach them. How blessed am I!
We have seen lots of changed lives, lots of happier kids, lots of healthier kids who couldn't exercise or didn't want to who now enjoy exercise. It is truly amazing. My prayer every day is that God gives me the knowledge, the wisdom, the ability to communicate what I need to to these kids and their parents, so they are ready, willing, and able to make changes...new "healthy habits."
This is a one-of-a-kind program--there is nothing like it in the country that we know of. It is the brain child of my boss, Dr. Kurt Pflieger, a Pediatric Cardiologist, who happens to want to reverse the current trend of obesity and inactivity in our youth. He is doing a great job!
Anyway, just wanted to explain why I haven't posted in a while, and that my intention is to begin again. My hope for all of you readers is that you are making your families' health a priority...not an after-thought. From my perspective, if our kids are not given proper nutrition, how can we justify all the activities that we fill our lives with? We are so busy trying to give them the best or make them into super athletes, dancers, gymnasts, musicians, or intellectual scholars that we neglect their very health. How can we expect them to do all these things without the nutrients their bodies need?
FYI: I call this nutrient-dense food vs. empty-calorie food. Nutrient-dense foods are usually on the outer perimeter of the grocery store...fresh fruits and vegetables, meats, eggs, dairy, whole-grain breads, and nuts (some stores). Empty-calorie, highly processed foods are in the aisles of the grocery store. Of course, there are exceptions, like peanut butter and beer. Sorry, I had to throw that one in. LOL!
They need nutrient-dense food at every meal and snack. The empty-calorie, highly processed food needs to become a once-in-a-while treat, not an everyday, every meal occurrence. Go through your pantries and get rid of the packaged foods that are more chemicals than food. Stock up your refrigerator with fruits, vegetables, fresh meats, and all-natural dairy products. That means no margarines, no artificially sweetened yogurts, no packaged noodle products with MSG that take the place of nutritious meals for our kids--I hope you know what I am speaking of.
We, the parents, are responsible for this epidemic. One more note about my job--the gym that I work at is a gym for pre-teens and teens called TrainUp. I believe it was named that because of the biblical verse, "Train up a child in the way he should go, and when he is old he will not turn from it," Proverbs 22:6. Like I said, I have an awesome job!
Saturday, April 10, 2010
If you want to lose weight, here are some important keys to succeeding that I share with my clients.
*Fiber is in whole grains, nuts, beans, and every fresh fruit or vegetable and helps with digestion and removal of waist but is also a key to making you feel full and satisfied.
*All of the nutrients that we need come from plants and animals, not a laboratory. Try to avoid artificial flavors, colors, sweeteners, and preservatives.
*Processed, empty calorie foods are foods with lots of calories and very few nutrients, i.e. sodas, chips, sweets. It is easy to eat too many of these types of foods because your body is trying to get the nutrients it needs.
*Water is very important to your health. Many times we think we are hungry when our bodies are just dehydrated.
*If we consume too many calories than our bodies can use, no matter the form (carbohydrates, protein, or fats), our bodies will store those calories as fat.
*Dieting to lose weight often has the opposite effect. It is better to make healthy changes to your diet and lifestyle that will last a lifetime.
*Comparing your body to someone else's will only demean you and your health. If you make healthy changes to your life, try not to judge your progress based on how you look to yourself which is often misleading.
*Think before and while you eat: does this food have nutrients that my body needs, or will it harm me? Am I starting to feel full? If so, I need to stop so I don't eat more than my body needs. Am I eating because I am hungry, or am I just bored, sad, anxious, or frustrated?
*If you find that you eat for reasons other than hunger, examine the reasons and try to find healthy ways to deal with your emotions, i.e. talking to a trusted friend, writing in a diary, finding healthy activities that you enjoy doing.
*Believe that you can accomplish your goals.
*Fiber is in whole grains, nuts, beans, and every fresh fruit or vegetable and helps with digestion and removal of waist but is also a key to making you feel full and satisfied.
*All of the nutrients that we need come from plants and animals, not a laboratory. Try to avoid artificial flavors, colors, sweeteners, and preservatives.
*Processed, empty calorie foods are foods with lots of calories and very few nutrients, i.e. sodas, chips, sweets. It is easy to eat too many of these types of foods because your body is trying to get the nutrients it needs.
*Water is very important to your health. Many times we think we are hungry when our bodies are just dehydrated.
*If we consume too many calories than our bodies can use, no matter the form (carbohydrates, protein, or fats), our bodies will store those calories as fat.
*Dieting to lose weight often has the opposite effect. It is better to make healthy changes to your diet and lifestyle that will last a lifetime.
*Comparing your body to someone else's will only demean you and your health. If you make healthy changes to your life, try not to judge your progress based on how you look to yourself which is often misleading.
*Think before and while you eat: does this food have nutrients that my body needs, or will it harm me? Am I starting to feel full? If so, I need to stop so I don't eat more than my body needs. Am I eating because I am hungry, or am I just bored, sad, anxious, or frustrated?
*If you find that you eat for reasons other than hunger, examine the reasons and try to find healthy ways to deal with your emotions, i.e. talking to a trusted friend, writing in a diary, finding healthy activities that you enjoy doing.
*Believe that you can accomplish your goals.
Wednesday, March 31, 2010
Recipe
We love pizza, but we love the unhealthy kind--pepperoni and cheese, and lots of both. In an attempt to make a pasta dish like our favorite pizza, only healthier, I developed the following recipe. It fills up a 9x13 pan, and is a great leftover. However, it is time consuming, so you might want to make it on the weekend.
Pizza Penne
8 ounces penne pasta, preferably whole grain
1 tablespoon salt
1 tablespoon light olive oil
1 medium onion, small dice
1/2 bell pepper, any color, small dice
8 ounces mushrooms, chopped (my husband doesn't like them, so I almost mince them)
1/2 pound ground pork
1/2 pound ground beef
3 cups marinara sauce, homemade or jarred
1 small can chopped black olives
1 teaspoon Italian seasoning
1/2 teaspoon salt
1/2 teaspoon pepper
2 cups low-fat, small curd cottage cheese or ricotta cheese
2 cups part-skim mozzarella cheese, grated
2 eggs
2 cups fresh spinach, chopped small
1/2 cup grated Parmesan, divided
1/2 teaspoon pepper
1 t. Italian seasoning or 1 tablespoon mixed fresh herbs (i.e. basil, parsley, and oregano)
Pepperoni slices, optional
Cook pasta in boiling, salted water for 7 minutes, should be slightly undercooked, and then drain. Saute the onion for 4 minutes, and then add the bell pepper, and mushrooms. Cook 6 minutes longer or until all the liquid has evaporated, and the vegetables start to brown. Add the meat and cook while breaking it up with a fork. Add the marinara, 1 teaspoon Italian seasoning, salt, and pepper, and olives. Simmer while preparing the cheese.
Mix the cottage or ricotta cheese with the mozzarella, spinach, eggs, 1/2 teaspoon pepper, and a fourth cup of Parmesan. Mix the remaining 1/4 cup Parmesan with the herbs. Layer the pasta, meat sauce, and cottage cheese mixture in the dish in that order, topping with the Parmesan mixture and finally the pepperoni slices. Bake at 375 for 30 minutes or until bubbly. I broil the casserole for a couple of minutes at the end to get the pepperoni crispy, but that is your option.
This is not low-fat, but serve it with a side salad filled with great fresh veggies, and topped with an olive oil vinaigrette, and you have a well balanced meal.
Here's to healthy, happy eating!
Pizza Penne
8 ounces penne pasta, preferably whole grain
1 tablespoon salt
1 tablespoon light olive oil
1 medium onion, small dice
1/2 bell pepper, any color, small dice
8 ounces mushrooms, chopped (my husband doesn't like them, so I almost mince them)
1/2 pound ground pork
1/2 pound ground beef
3 cups marinara sauce, homemade or jarred
1 small can chopped black olives
1 teaspoon Italian seasoning
1/2 teaspoon salt
1/2 teaspoon pepper
2 cups low-fat, small curd cottage cheese or ricotta cheese
2 cups part-skim mozzarella cheese, grated
2 eggs
2 cups fresh spinach, chopped small
1/2 cup grated Parmesan, divided
1/2 teaspoon pepper
1 t. Italian seasoning or 1 tablespoon mixed fresh herbs (i.e. basil, parsley, and oregano)
Pepperoni slices, optional
Cook pasta in boiling, salted water for 7 minutes, should be slightly undercooked, and then drain. Saute the onion for 4 minutes, and then add the bell pepper, and mushrooms. Cook 6 minutes longer or until all the liquid has evaporated, and the vegetables start to brown. Add the meat and cook while breaking it up with a fork. Add the marinara, 1 teaspoon Italian seasoning, salt, and pepper, and olives. Simmer while preparing the cheese.
Mix the cottage or ricotta cheese with the mozzarella, spinach, eggs, 1/2 teaspoon pepper, and a fourth cup of Parmesan. Mix the remaining 1/4 cup Parmesan with the herbs. Layer the pasta, meat sauce, and cottage cheese mixture in the dish in that order, topping with the Parmesan mixture and finally the pepperoni slices. Bake at 375 for 30 minutes or until bubbly. I broil the casserole for a couple of minutes at the end to get the pepperoni crispy, but that is your option.
This is not low-fat, but serve it with a side salad filled with great fresh veggies, and topped with an olive oil vinaigrette, and you have a well balanced meal.
Here's to healthy, happy eating!
Tuesday, March 30, 2010
Vegetable Rampage
In this country, we have the unique blessing of having at our disposal almost every kind of fruit and vegetable available. I cannot say enough how fortunate we are. These are the very essence of health and vitality.
So why on God's green earth do we choose packaged, scientifically-engineered "food." WHY???
And we feed our kids this crap because they tell us they don't like most fresh fruits and vegetables. HOW ARE THEY EVER GOING TO GET THE CHANCE TO LEARN TO LIKE IT IF WE DON'T GIVE THEM THAT CHANCE?
Of course, if given the choice, they would prefer to eat highly processed, non-nutritious, overly sweetened or salted foods. Why do we think we should allow them the choice?
Take it out of your homes! Prepare wonderful, colorful, nutrient rich fruits and vegetables that will enable your kids to fight infection, to ward off disease, to develop normally, to have more endurance for healthy activities.
Our kids are going to live shorter lives than we are, and we only have ourselves to blame. When I was growing up, the only processed, packaged snacks we had were an occasional box of Little Debbie snacks. I never even got any because my brothers would eat them all. We never had soda, fruit drinks, energy drinks or the like. That use to be "expensive food" and fruits and vegetables were cheap. Now the opposite is true. Fast food is cheaper than buying the ingredients for a salad. Why? It is a simple matter of supply and demand. We are buying more of the crappy kind of food which brings down the cost of it.
This is a call to action. STOP buying crap for your kids to eat and START buying nutritious fruits and vegetables. This will drive down their cost--eventually. However, you will save money on medical bills and less time taken from work, so you will save money and time almost immediately.
Do your family a favor, go to your pantry or where ever you store food, and count how many different chips, flavored snack crackers, fruit-flavored treats, cookies, candy, snack cakes, buttered popcorn, sodas, fruit-flavored drinks, etc. and throw away at least half of it. Yes, throw it in the trash. That is where it belongs, not in our kids bodies! I want you to imagine money being put back in your pocket with each thing you throw away because you WILL save lots of money in trips to the doctor, medication, and time back at work.
Then the next time you are at the grocery store, buy 5 different kinds of vegetables that your family hasn't tried, and 5 that you know they will eat. Also, buy 5 different kinds of fruit. Each day, prepare one new vegetable and one tried and true vegetable, and serve a fruit for dessert. If they don't eat the new ones, that is okay. At least they have seen it and are now on their way to becoming familiar with it.
The worst thing you can do is give up on a fruit or vegetable at this point. Remember it sometimes takes 10 times of seeing a new food before a kid will try it. In the mean time, more for you and your health! Try it in different ways, and if all else fails, add a little olive oil, salt and pepper and roast it in the oven on high heat. This works for almost any vegetable and is delicious!
For the health of our children, I hope you take this challenge and start making changes right away. Our kids are at our mercy, and we are failing them. Please, please, please take control and take action!
So why on God's green earth do we choose packaged, scientifically-engineered "food." WHY???
And we feed our kids this crap because they tell us they don't like most fresh fruits and vegetables. HOW ARE THEY EVER GOING TO GET THE CHANCE TO LEARN TO LIKE IT IF WE DON'T GIVE THEM THAT CHANCE?
Of course, if given the choice, they would prefer to eat highly processed, non-nutritious, overly sweetened or salted foods. Why do we think we should allow them the choice?
Take it out of your homes! Prepare wonderful, colorful, nutrient rich fruits and vegetables that will enable your kids to fight infection, to ward off disease, to develop normally, to have more endurance for healthy activities.
Our kids are going to live shorter lives than we are, and we only have ourselves to blame. When I was growing up, the only processed, packaged snacks we had were an occasional box of Little Debbie snacks. I never even got any because my brothers would eat them all. We never had soda, fruit drinks, energy drinks or the like. That use to be "expensive food" and fruits and vegetables were cheap. Now the opposite is true. Fast food is cheaper than buying the ingredients for a salad. Why? It is a simple matter of supply and demand. We are buying more of the crappy kind of food which brings down the cost of it.
This is a call to action. STOP buying crap for your kids to eat and START buying nutritious fruits and vegetables. This will drive down their cost--eventually. However, you will save money on medical bills and less time taken from work, so you will save money and time almost immediately.
Do your family a favor, go to your pantry or where ever you store food, and count how many different chips, flavored snack crackers, fruit-flavored treats, cookies, candy, snack cakes, buttered popcorn, sodas, fruit-flavored drinks, etc. and throw away at least half of it. Yes, throw it in the trash. That is where it belongs, not in our kids bodies! I want you to imagine money being put back in your pocket with each thing you throw away because you WILL save lots of money in trips to the doctor, medication, and time back at work.
Then the next time you are at the grocery store, buy 5 different kinds of vegetables that your family hasn't tried, and 5 that you know they will eat. Also, buy 5 different kinds of fruit. Each day, prepare one new vegetable and one tried and true vegetable, and serve a fruit for dessert. If they don't eat the new ones, that is okay. At least they have seen it and are now on their way to becoming familiar with it.
The worst thing you can do is give up on a fruit or vegetable at this point. Remember it sometimes takes 10 times of seeing a new food before a kid will try it. In the mean time, more for you and your health! Try it in different ways, and if all else fails, add a little olive oil, salt and pepper and roast it in the oven on high heat. This works for almost any vegetable and is delicious!
For the health of our children, I hope you take this challenge and start making changes right away. Our kids are at our mercy, and we are failing them. Please, please, please take control and take action!
Thursday, March 25, 2010
Helpful Hints
For a new consulting job, I developed handouts for the kids and their parents. I thought I would pass this one along.
Helpful Hints for Parents:
*Try to plan regular family meals where everyone eats together around the same time each day. Discourage snacking an hour or two before or after a meal or before bedtime. Make meals the primary time for eating.
*Remove all unhealthy snacks, foods, and drinks from the house and replace them with a variety of healthy foods and snacks, i.e. nuts, fruit, vegetable sticks, no sugar added all-natural nut butters, whole-grain breads and tortillas, all-natural cheese, dried fruit, all-natural low calorie popcorn. Try to avoid and remove all highly processed foods and drinks.
*Be a role model for your kids by eating healthy yourself. Practice and encourage mindful eating where you think before and while you eat, instead of eating just to eat or watching T.V. while you eat.
*Avoid fighting over food; try to serve healthy meals and let the kids choose what and how much to eat of what you serve. Meal time should be a wonderful time of day where everyone gathers, talks, and eats together.
*Avoid being a short order cook. If your kid does not want to eat what you have prepared, have them stay until meal time is over, but do not force them to eat or make them something else. They will not starve from missing a meal or two, and they will learn to listen to their own hunger cues.
*Involve your kids in the process of buying food and preparing it. At the grocery store, decide together whether items are healthy or not. Then cook with your kids, so they will be more apt to try the food, and they will learn how to cook healthy themselves.
*Try to plan meals in advance, so as to avoid making a quick, highly processed convenient meal with low nutrient value.
*Do not give up on a new food because your kid will not eat it. It takes kids (and often adults) time to adapt to a new food or preparation before it becomes familiar to them.
Helpful Hints for Parents:
*Try to plan regular family meals where everyone eats together around the same time each day. Discourage snacking an hour or two before or after a meal or before bedtime. Make meals the primary time for eating.
*Remove all unhealthy snacks, foods, and drinks from the house and replace them with a variety of healthy foods and snacks, i.e. nuts, fruit, vegetable sticks, no sugar added all-natural nut butters, whole-grain breads and tortillas, all-natural cheese, dried fruit, all-natural low calorie popcorn. Try to avoid and remove all highly processed foods and drinks.
*Be a role model for your kids by eating healthy yourself. Practice and encourage mindful eating where you think before and while you eat, instead of eating just to eat or watching T.V. while you eat.
*Avoid fighting over food; try to serve healthy meals and let the kids choose what and how much to eat of what you serve. Meal time should be a wonderful time of day where everyone gathers, talks, and eats together.
*Avoid being a short order cook. If your kid does not want to eat what you have prepared, have them stay until meal time is over, but do not force them to eat or make them something else. They will not starve from missing a meal or two, and they will learn to listen to their own hunger cues.
*Involve your kids in the process of buying food and preparing it. At the grocery store, decide together whether items are healthy or not. Then cook with your kids, so they will be more apt to try the food, and they will learn how to cook healthy themselves.
*Try to plan meals in advance, so as to avoid making a quick, highly processed convenient meal with low nutrient value.
*Do not give up on a new food because your kid will not eat it. It takes kids (and often adults) time to adapt to a new food or preparation before it becomes familiar to them.
Monday, March 22, 2010
I am so over the cleanse!
It was hard. I gave up after 3.5 days. I had a moment of weakness, and one beer later, it was over. Moving on....
I have a big economical time saver for you...pulled pork. Slow cook it in the crock pot all day, then enjoy pulled pork sandwiches topped with coleslaw, light on the dressing (recipes to follow). Over the next few days, have pork soft tacos on whole wheat tortillas loaded with veggies, pork quesadillas, pork stir fry over brown rice, and pork and vegetable soup. You may think you will get sick of pork, but when prepared differently each night, each meal is truly satisfying. Just remember, the meat portion of any dish should be no more than 3 ounces. I think of the meat as a side dish and my vegetables as the main entree.
Recipes: Start with an approximately 7 pound pork shoulder, bone-in.
Pulled Pork: make a rub of 1/4 c. brown sugar, 6 cloves minced garlic, 1 tablespoon ground black pepper, 1 tablespoon salt, 2 tablespoons paprika, 1 teaspoon cayenne pepper, 2 tablespoons vinegar, and enough light olive oil to make a paste. Rub over pork and refrigerate overnight. The next morning, put it in a crock pot and cook on low heat for 10 hours or until falling off the bone. Shred and serve on whole wheat rolls topped with a little barbecue sauce and lots of coleslaw. Serve with sweet potato fries (I get mine from Costco and bake them) and a side salad. Delicious!
Coleslaw: I make my own dressing by taking the shredded cabbage mix and adding a spoonful of mayo, a tablespoon or so of vinegar (half balsamic and half apple cider, but use whatever you have), a dash of salt, lots of ground black pepper, and a teaspoon or so of sugar. Adjust to suit your tastes. Let it macerate for a couple of hours in the fridge or 30 minutes on the counter.
Soft Tacos: I make the black bean recipe given on one of my previous posts. Heat the whole wheat tortillas individually in a dry skillet on each side just until hot, then store them in a styrofoam tortilla warmer until ready to use. Shred some leafy green lettuce, chop tomatoes, cut up some avocado, and have some salsa and crumbled queso fresco ready. Coat the tortilla well with beans, add a little shredded pork, add the cheese, salsa, and vegetables, and voila...so good!
The pork quesadillas can be made with whatever you like, but serve them as a side item to a wonderful Mexican inspired salad...lettuce, tomato, avocado, cilantro, red beans, shredded carrots, and a little Catalina dressing on top. Add a few corn chips for a little crunch...a few won't hurt you.
The base of most of my soups is onions, celery, carrots, and bell pepper finely diced (1 cup each) and sauteed until starting to turn brown in a tablespoon of butter to 2 tablespoons light olive oil. Then add some minced garlic (as much as you want--I like a lot), and dried herbs and spices (whatever you like but remember that herbs and spices are very good for you). Saute for 2 minutes more stirring continuously. Then add chicken stock, meat, tomatoes, grains, greens, cooked beans, or whatever you like. This makes a delicious soup every time.
For the stir fry, make a sauce of fresh ginger, lots of garlic, some red pepper flake, low sodium soy sauce, and a little hoisin sauce, and you have a sauce for any stir fry. Add a little corn starch if you need to thicken the sauce. Chop your favorite mix of chopped Chinese vegetables (I like to mix broccoli, carrots, onions, red bell pepper, cauliflower, and cabbage). Saute them on high heat in about a teaspoon of toasted sesame oil and 1 tablespoon or so of peanut or canola oil (I don't use olive oil here because you need a high smoking point oil) until seared but still a little crunchy. Add the sauce and pork and heat until warmed throughout. Serve over brown rice.
I have a big economical time saver for you...pulled pork. Slow cook it in the crock pot all day, then enjoy pulled pork sandwiches topped with coleslaw, light on the dressing (recipes to follow). Over the next few days, have pork soft tacos on whole wheat tortillas loaded with veggies, pork quesadillas, pork stir fry over brown rice, and pork and vegetable soup. You may think you will get sick of pork, but when prepared differently each night, each meal is truly satisfying. Just remember, the meat portion of any dish should be no more than 3 ounces. I think of the meat as a side dish and my vegetables as the main entree.
Recipes: Start with an approximately 7 pound pork shoulder, bone-in.
Pulled Pork: make a rub of 1/4 c. brown sugar, 6 cloves minced garlic, 1 tablespoon ground black pepper, 1 tablespoon salt, 2 tablespoons paprika, 1 teaspoon cayenne pepper, 2 tablespoons vinegar, and enough light olive oil to make a paste. Rub over pork and refrigerate overnight. The next morning, put it in a crock pot and cook on low heat for 10 hours or until falling off the bone. Shred and serve on whole wheat rolls topped with a little barbecue sauce and lots of coleslaw. Serve with sweet potato fries (I get mine from Costco and bake them) and a side salad. Delicious!
Coleslaw: I make my own dressing by taking the shredded cabbage mix and adding a spoonful of mayo, a tablespoon or so of vinegar (half balsamic and half apple cider, but use whatever you have), a dash of salt, lots of ground black pepper, and a teaspoon or so of sugar. Adjust to suit your tastes. Let it macerate for a couple of hours in the fridge or 30 minutes on the counter.
Soft Tacos: I make the black bean recipe given on one of my previous posts. Heat the whole wheat tortillas individually in a dry skillet on each side just until hot, then store them in a styrofoam tortilla warmer until ready to use. Shred some leafy green lettuce, chop tomatoes, cut up some avocado, and have some salsa and crumbled queso fresco ready. Coat the tortilla well with beans, add a little shredded pork, add the cheese, salsa, and vegetables, and voila...so good!
The pork quesadillas can be made with whatever you like, but serve them as a side item to a wonderful Mexican inspired salad...lettuce, tomato, avocado, cilantro, red beans, shredded carrots, and a little Catalina dressing on top. Add a few corn chips for a little crunch...a few won't hurt you.
The base of most of my soups is onions, celery, carrots, and bell pepper finely diced (1 cup each) and sauteed until starting to turn brown in a tablespoon of butter to 2 tablespoons light olive oil. Then add some minced garlic (as much as you want--I like a lot), and dried herbs and spices (whatever you like but remember that herbs and spices are very good for you). Saute for 2 minutes more stirring continuously. Then add chicken stock, meat, tomatoes, grains, greens, cooked beans, or whatever you like. This makes a delicious soup every time.
For the stir fry, make a sauce of fresh ginger, lots of garlic, some red pepper flake, low sodium soy sauce, and a little hoisin sauce, and you have a sauce for any stir fry. Add a little corn starch if you need to thicken the sauce. Chop your favorite mix of chopped Chinese vegetables (I like to mix broccoli, carrots, onions, red bell pepper, cauliflower, and cabbage). Saute them on high heat in about a teaspoon of toasted sesame oil and 1 tablespoon or so of peanut or canola oil (I don't use olive oil here because you need a high smoking point oil) until seared but still a little crunchy. Add the sauce and pork and heat until warmed throughout. Serve over brown rice.
Thursday, March 11, 2010
Cleanse Day #4
I am over the hump, as I have decided to end the cleanse tomorrow. My kids and I are leaving on vacation, and I would rather not be cleansing on vacation! This has been a challenge but worth the sacrifices, if only to know that I can do without many of the less healthy things in my diet.
I had great energy yesterday. The only fatigue I felt was after eating out for dinner, but I did stay on the cleanse. It was probably related to all of the added fat restaurants use.
Yesterday, I had oatmeal and a vegetable protein and fruit shake in the morning with green tea. Then I had a handful of almonds for a snack, and leftover beans with avocado slices for lunch. I had an apple for a snack and spinach enchiladas without cheese for dinner. That was a true sacrifice!
This morning I had a pb&j shake, at least that is what it tasted like to me. It was my normal shake with added peanut butter. Delicious! I will probably have beans and my leftover spinach enchilada for lunch and salmon puttanesca with lentils for dinner.
I will not be updating my blog for the next seven days but will let you know the results of the cleanse upon my return. It is recommended to gradually add the eliminated foods back into my diet. We will see how that goes.
I also want to get back to sharing time-saving tips, recipes, and menus. I am sorry I have been selfish this week and written all about me, but it has helped me to stay accountable. I don't know whether I will ever do a cleanse again. Were the sacrifices worth the gain? I am not convinced of that yet.
My kids keep asking me why I am giving all of these things up that I have told them are healthy, like yogurt, milk, and eggs. My response is that sometimes it is good to leave them out of your diet for a time, but my worry is that I am contradicting myself to them. Ah, the life of a perfectionist mom....
I had great energy yesterday. The only fatigue I felt was after eating out for dinner, but I did stay on the cleanse. It was probably related to all of the added fat restaurants use.
Yesterday, I had oatmeal and a vegetable protein and fruit shake in the morning with green tea. Then I had a handful of almonds for a snack, and leftover beans with avocado slices for lunch. I had an apple for a snack and spinach enchiladas without cheese for dinner. That was a true sacrifice!
This morning I had a pb&j shake, at least that is what it tasted like to me. It was my normal shake with added peanut butter. Delicious! I will probably have beans and my leftover spinach enchilada for lunch and salmon puttanesca with lentils for dinner.
I will not be updating my blog for the next seven days but will let you know the results of the cleanse upon my return. It is recommended to gradually add the eliminated foods back into my diet. We will see how that goes.
I also want to get back to sharing time-saving tips, recipes, and menus. I am sorry I have been selfish this week and written all about me, but it has helped me to stay accountable. I don't know whether I will ever do a cleanse again. Were the sacrifices worth the gain? I am not convinced of that yet.
My kids keep asking me why I am giving all of these things up that I have told them are healthy, like yogurt, milk, and eggs. My response is that sometimes it is good to leave them out of your diet for a time, but my worry is that I am contradicting myself to them. Ah, the life of a perfectionist mom....
Wednesday, March 10, 2010
Cleanse Day #3
I am writing updates on my blog to hold me accountable. I do not recommend a cleanse for everyone; however, I do believe in fasting as a part of spiritual growth which is similar to what I am doing. I definitely feel that I need God's help with this!
Yesterday was not too bad. I had oatmeal and a smoothie for breakfast and then a snack of hummus and carrots. For lunch, I made up a meal of tuna bruschetta on crispy potato rounds...it was really good. I had a banana and almonds for an afternoon snack. Finally, I made a pot of delicious beans with poblano and bell peppers, tomatoes and cilantro. I am looking forward to the latter for lunch today.
I am still a little sluggish, and my muscles ache. I had to have a nap yesterday, but I woke up this morning before my alarm went off, and worked out. I guess that is a good sign. My hope is that I will start to feel a burst of energy and vitality.
I leave town on Friday, so I am struggling with continuing past that day. I hate to not achieve my seven day goal, but is my will strong enough to continue? We shall see....
Yesterday was not too bad. I had oatmeal and a smoothie for breakfast and then a snack of hummus and carrots. For lunch, I made up a meal of tuna bruschetta on crispy potato rounds...it was really good. I had a banana and almonds for an afternoon snack. Finally, I made a pot of delicious beans with poblano and bell peppers, tomatoes and cilantro. I am looking forward to the latter for lunch today.
I am still a little sluggish, and my muscles ache. I had to have a nap yesterday, but I woke up this morning before my alarm went off, and worked out. I guess that is a good sign. My hope is that I will start to feel a burst of energy and vitality.
I leave town on Friday, so I am struggling with continuing past that day. I hate to not achieve my seven day goal, but is my will strong enough to continue? We shall see....
Tuesday, March 9, 2010
Cleanse Day #2
Well, I am less excited today, and a little sluggish, but still committed. It isn't that it is that difficult...I still get to enjoy lots of good food. It's just that I have started craving things that I never crave...coffee, donuts, bacon, granola cereal. This is the reason I can never diet...I want what I cannot have. I just tell myself that this is only for a week, and the cravings tend to subside. I also think it helps to plan ahead, to have a meal or snack ready when I get hungry. I am finding I am hungry a lot!
The following is what we ate yesterday...my husband swears I am starving him to death. He had a major craving for a Snickers bar yesterday--his weakness.
Breakfast:fruit and vegetable protein smoothie
herbal tea
Snack: 2 T. almonds
Lunch: sushi and marinated mushrooms
Snack: banana
2 T. almonds
Dinner: chicken breasts stuffed with sun-dried tomatoes, pine nut "cheese", spinach, and basil, topped with chopped fresh tomatoes, basil, a little oil and vinegar--this was really good!
rice with sauteed vegetables
herbal tea
I actually got up at 6 a.m. to do yoga on the Wii this morning--I usually get up at 6:30 to make the kids' breakfast. That may be one reason I am a little tired this morning. Anyway, I have to go have my steel-cut oatmeal...I don't usually like oatmeal, but the steel cut is pretty good.
The following is what we ate yesterday...my husband swears I am starving him to death. He had a major craving for a Snickers bar yesterday--his weakness.
Breakfast:fruit and vegetable protein smoothie
herbal tea
Snack: 2 T. almonds
Lunch: sushi and marinated mushrooms
Snack: banana
2 T. almonds
Dinner: chicken breasts stuffed with sun-dried tomatoes, pine nut "cheese", spinach, and basil, topped with chopped fresh tomatoes, basil, a little oil and vinegar--this was really good!
rice with sauteed vegetables
herbal tea
I actually got up at 6 a.m. to do yoga on the Wii this morning--I usually get up at 6:30 to make the kids' breakfast. That may be one reason I am a little tired this morning. Anyway, I have to go have my steel-cut oatmeal...I don't usually like oatmeal, but the steel cut is pretty good.
Monday, March 8, 2010
Cleanse
I am embarking on one of my best weeks EVER! Chad and I are into our first day of a seven day cleanse, "cleansing" our bodies of toxins. I am so excited about this because I feel like it is a step in the direction of wholeness and wellness that I have yet to take.
If you have read my previous blog entries, you know that I believe in eating everything natural (and not poisonous) in moderation...alcohol, coffee, red meat, dairy products, etc. all included. However, sometimes we have food intolerances to these things that we don't know about until we eliminate them from out diet. An intolerance can take the form of bloating, skin problems, excessive gas, constipation, fatique, and muscle aches, and who does not have those from time to time.
This week, we are removing caffeine, red meat, alcohol, dairy, eggs, wheat, and sugar from our diet. I started out this morning with a hot cup of herbal tea, a vegetable protein and fruit shake and a small handful of almonds. It was good! After I finish writing this, I am going to the gym for a nice cardio workout and a sit down in the sauna, with lots of water in between. Then I will hit the oxygen bar at our salon and tan for about 8 minutes--we own a tanning salon for those of you who don't know that already. I will go by the grocery store to pick up some produce, beans, nut butter, fish, chicken, and grains. As I write this, I can't believe what I am saying, so if you think I am a little off the mark, you are not alone!
I will let you know how it goes. I am suppose to suffer a little at first...slight headache (lack of caffeine) and fatique (toxins coming out). Hopefully, that will only last a day or two. Then I am suppose to have more energy, more trips to the bathroom, and a sense of well being. If you are interested at all in a cleanse, check out the article "The Doable Detox" in the March issue of Natural Health magazine--thank you, Tammy!
If you have read my previous blog entries, you know that I believe in eating everything natural (and not poisonous) in moderation...alcohol, coffee, red meat, dairy products, etc. all included. However, sometimes we have food intolerances to these things that we don't know about until we eliminate them from out diet. An intolerance can take the form of bloating, skin problems, excessive gas, constipation, fatique, and muscle aches, and who does not have those from time to time.
This week, we are removing caffeine, red meat, alcohol, dairy, eggs, wheat, and sugar from our diet. I started out this morning with a hot cup of herbal tea, a vegetable protein and fruit shake and a small handful of almonds. It was good! After I finish writing this, I am going to the gym for a nice cardio workout and a sit down in the sauna, with lots of water in between. Then I will hit the oxygen bar at our salon and tan for about 8 minutes--we own a tanning salon for those of you who don't know that already. I will go by the grocery store to pick up some produce, beans, nut butter, fish, chicken, and grains. As I write this, I can't believe what I am saying, so if you think I am a little off the mark, you are not alone!
I will let you know how it goes. I am suppose to suffer a little at first...slight headache (lack of caffeine) and fatique (toxins coming out). Hopefully, that will only last a day or two. Then I am suppose to have more energy, more trips to the bathroom, and a sense of well being. If you are interested at all in a cleanse, check out the article "The Doable Detox" in the March issue of Natural Health magazine--thank you, Tammy!
Thursday, March 4, 2010
Centenarians
I love to learn about other cultures, their habits and their demeanor. I am currently reading a book called The Blue Zones by Dan Buettner. It explores four regions of the globe where there are an unusually high rate of people living 100 years or more. The centenarians in these regions are still active and healthy. The author attempts to dissect the reasons for the longevity in their lifespan. It is a very telling book about discovering the fountain of youth, so to speak, what works and what doesn't.
The descriptions of the centenarians in the four regions were very interesting, but I was not surprised by the author's discoveries. In essence, the common thread that he found in each of these regions was that the people work hard but take time to relax with their family and friends every day. They have a purpose and meaning to their life, a reason to get up each day and to get going. They eat a primarily plant based diet with a few servings of meat each week. They work out in the sun, which improves their mood and gives them Vitamin D to support strong bones and organs. Finally, they devote time to spiritual growth through meditation, prayer, and regular church attendance.
My two grandmothers and many of my great-aunts (I come from a large German Catholic family) are still living an active and healthy life. They range in age from 85 to 100. I am happy to have their genes. It is interesting to me that only the women are left with the exception of one great uncle, the one that did not smoke. Honestly, that is the only difference between the men and the women. Anyway, I can say that all of the aforementioned characteristics of the centenarians are shared by my grandmothers and great-aunts. They worked very hard chopping cotton, raising many kids, eating from their gardens, and devoting their lives to God and their faith. They are truly amazing women, and I feel extremely blessed to still have them in my life.
I think our Western culture has gotten its priorities out of whack. In our struggle to have everything our heart desires, we have ignored our basic needs. We have everything at our disposal, and yet we are never satisfied. I encourage you to examine your own list of priorities, and maybe rearrange them if necessary, so that you can live a long and fulfilling life. Maybe you won't live to be 100, but wouldn't it be nice at the end of your life to know that you made a difference in the lives of your family and friends, to not have suffered from any debilitating diseases or illnesses, and to just drift off to the next world one night in your sleep...sounds like heaven to me.
The descriptions of the centenarians in the four regions were very interesting, but I was not surprised by the author's discoveries. In essence, the common thread that he found in each of these regions was that the people work hard but take time to relax with their family and friends every day. They have a purpose and meaning to their life, a reason to get up each day and to get going. They eat a primarily plant based diet with a few servings of meat each week. They work out in the sun, which improves their mood and gives them Vitamin D to support strong bones and organs. Finally, they devote time to spiritual growth through meditation, prayer, and regular church attendance.
My two grandmothers and many of my great-aunts (I come from a large German Catholic family) are still living an active and healthy life. They range in age from 85 to 100. I am happy to have their genes. It is interesting to me that only the women are left with the exception of one great uncle, the one that did not smoke. Honestly, that is the only difference between the men and the women. Anyway, I can say that all of the aforementioned characteristics of the centenarians are shared by my grandmothers and great-aunts. They worked very hard chopping cotton, raising many kids, eating from their gardens, and devoting their lives to God and their faith. They are truly amazing women, and I feel extremely blessed to still have them in my life.
I think our Western culture has gotten its priorities out of whack. In our struggle to have everything our heart desires, we have ignored our basic needs. We have everything at our disposal, and yet we are never satisfied. I encourage you to examine your own list of priorities, and maybe rearrange them if necessary, so that you can live a long and fulfilling life. Maybe you won't live to be 100, but wouldn't it be nice at the end of your life to know that you made a difference in the lives of your family and friends, to not have suffered from any debilitating diseases or illnesses, and to just drift off to the next world one night in your sleep...sounds like heaven to me.
Thursday, February 25, 2010
Food Labels
Food labels are dictated by rules and regulations, but can still be very misleading. Take trans-fats for example. A product can advertise zero trans-fats and still have hydrogenated oils in the ingredient list. The very definition of a trans-fat is a hydrogenated oil. The FDA's position is that if the product has less than a half gram per serving, than the product can make that claim.
Also, a product can say it is "all natural" or "no artificial preservatives", and I assume this is not regulated because to look at an ingredient list proves otherwise. I went to the FDA site for food manufacturers at http://www.fda.gov/Food/GuidanceComplianceRegulatoryInformation/default.htm and found no regulations or guidelines regarding the two previous claims.
If you are confused by nutrition fact labels and nutrition content claims on food packages, let me try to make it easier, and give you some tips on how to interpret their claims:
Tip #1: Don't trust any claims made on the package, such as "low-fat", "heart-healthy", "all natural", "sugar free", etc. Look instead at the ingredient list. If you do not know what some of the things listed are, it is probably not "all natural." If some form of fat is listed as one of the main ingredients, it is probably not "low-fat." Also, if a product lists high fructose corn syrup, glucose, glucose syrup, fructose, malted barley or corn syrup, sugar, brown sugar, molasses, or some really obscure names like maltodextrin and fructooligosaccharides, it contains sugar or a sugar-like substance.
Tip #2: In general, the shorter the ingredient list, the better it is for you. One exception to this is if it lists artificial flavors, preservatives, or colors.
Tip #3: I hope everyone is aware of this already, but an ingredient list is listed in descending order of predominant ingredient--if there is more sugar than anything else, it will be listed first.
Tip #4: This is related to tip #1, a food manufacturer can make a nutrition claim by stripping an ingredient of all of its healthy benefits, and replacing them with artificial so-called nutrients. For example, most breads are made with enriched bleached wheat flour. Some of us may think this is healthy because it is wheat, but essentially the flour is stripped of all of its beneficial properties to make it a "white" flour and then some nutrients are added back to the flour, thus "enriching" it. Therefore, the bread manufacturer can claim that the bread has ample amounts of nutrients by artificially adding them to the bread.
Let me just stop right here and say that most nutrients work synergistically in our bodies, meaning that they work together for optimum performance in the body. One good example of this are amino acids which make up protein.
Our body can make what are called non-essential amino acids, but we require other amino acids, essential amino acids, in our diet. If one eats animal products, including cheese, eggs, milk, and meat, their intake of essential amino acids is probably adequate. However, if one does not consume any form of animal products, then they must consume plant products in combination to provide all of the essential amino acids. For example one can eat corn and beans at the same meal and get all of the essential amino acids. Otherwise, if over time one does not eat essential amino acids in the right combinations, than their body will suffer from a protein malnutrition called kwashiorkor or marasmus. This is why some vegans start to lose their hair, or their skin becomes pale, dry, and cold.
Other synergistic vitamins and minerals include calcium and vitamin D--vitamin D is essential in the absorption of calcium in our bones and tissues, thus vitamin D is added to milk. Also, an adequate amount of vitamin A is needed to prevent night blindness. However, it must be combined with niacin, vitamins C, D, E, pantothenic acid, zinc, selenium for optimum absorption and use by the body.
This is just what we know through science, but nature knows best. God created foods to be eaten in tandem for maximum nutritional benefit. I think even scientists would admit that they don't know how all foods work together in our bodies for our health. We must eat a variety of real food to get the maximum benefit of all of its nutrients, and naturally occurring nutrients are best.
Tip #4: Always look at the serving size. The nutrient claims on a Nutrition Facts Label are determined by the serving size. For example, one serving of a certain lemon/lime carbonated beverage is 1 cup. One cup contains 26 grams of sugar. To put this in perspective, one teaspoon of sugar weighs 4.2 grams, so there are 6.2 teaspoons of sugar in one 8 oz. serving of this beverage. If your child drinks 4 servings (1 cup each) of this beverage a day, they are probably consuming their whole daily recommended allowance of carbohydrate from this beverage alone. That is less than 3-12 ounce cans of this sweetened carbonated beverage a day. I know some kids are consuming much more than this, and we wonder why they are hyperactive!
All of this makes me mad. The reason the FDA has so many rules and regulations for nutrient content claims and nutrition facts labels is because food manufacturers are trying to irresponsibly claim fictitious data to sell their product. That is their motivation, not our health. We must be smarter and more informed than they are, so we can make good choices without their "help."
Also, a product can say it is "all natural" or "no artificial preservatives", and I assume this is not regulated because to look at an ingredient list proves otherwise. I went to the FDA site for food manufacturers at http://www.fda.gov/Food/GuidanceComplianceRegulatoryInformation/default.htm and found no regulations or guidelines regarding the two previous claims.
If you are confused by nutrition fact labels and nutrition content claims on food packages, let me try to make it easier, and give you some tips on how to interpret their claims:
Tip #1: Don't trust any claims made on the package, such as "low-fat", "heart-healthy", "all natural", "sugar free", etc. Look instead at the ingredient list. If you do not know what some of the things listed are, it is probably not "all natural." If some form of fat is listed as one of the main ingredients, it is probably not "low-fat." Also, if a product lists high fructose corn syrup, glucose, glucose syrup, fructose, malted barley or corn syrup, sugar, brown sugar, molasses, or some really obscure names like maltodextrin and fructooligosaccharides, it contains sugar or a sugar-like substance.
Tip #2: In general, the shorter the ingredient list, the better it is for you. One exception to this is if it lists artificial flavors, preservatives, or colors.
Tip #3: I hope everyone is aware of this already, but an ingredient list is listed in descending order of predominant ingredient--if there is more sugar than anything else, it will be listed first.
Tip #4: This is related to tip #1, a food manufacturer can make a nutrition claim by stripping an ingredient of all of its healthy benefits, and replacing them with artificial so-called nutrients. For example, most breads are made with enriched bleached wheat flour. Some of us may think this is healthy because it is wheat, but essentially the flour is stripped of all of its beneficial properties to make it a "white" flour and then some nutrients are added back to the flour, thus "enriching" it. Therefore, the bread manufacturer can claim that the bread has ample amounts of nutrients by artificially adding them to the bread.
Let me just stop right here and say that most nutrients work synergistically in our bodies, meaning that they work together for optimum performance in the body. One good example of this are amino acids which make up protein.
Our body can make what are called non-essential amino acids, but we require other amino acids, essential amino acids, in our diet. If one eats animal products, including cheese, eggs, milk, and meat, their intake of essential amino acids is probably adequate. However, if one does not consume any form of animal products, then they must consume plant products in combination to provide all of the essential amino acids. For example one can eat corn and beans at the same meal and get all of the essential amino acids. Otherwise, if over time one does not eat essential amino acids in the right combinations, than their body will suffer from a protein malnutrition called kwashiorkor or marasmus. This is why some vegans start to lose their hair, or their skin becomes pale, dry, and cold.
Other synergistic vitamins and minerals include calcium and vitamin D--vitamin D is essential in the absorption of calcium in our bones and tissues, thus vitamin D is added to milk. Also, an adequate amount of vitamin A is needed to prevent night blindness. However, it must be combined with niacin, vitamins C, D, E, pantothenic acid, zinc, selenium for optimum absorption and use by the body.
This is just what we know through science, but nature knows best. God created foods to be eaten in tandem for maximum nutritional benefit. I think even scientists would admit that they don't know how all foods work together in our bodies for our health. We must eat a variety of real food to get the maximum benefit of all of its nutrients, and naturally occurring nutrients are best.
Tip #4: Always look at the serving size. The nutrient claims on a Nutrition Facts Label are determined by the serving size. For example, one serving of a certain lemon/lime carbonated beverage is 1 cup. One cup contains 26 grams of sugar. To put this in perspective, one teaspoon of sugar weighs 4.2 grams, so there are 6.2 teaspoons of sugar in one 8 oz. serving of this beverage. If your child drinks 4 servings (1 cup each) of this beverage a day, they are probably consuming their whole daily recommended allowance of carbohydrate from this beverage alone. That is less than 3-12 ounce cans of this sweetened carbonated beverage a day. I know some kids are consuming much more than this, and we wonder why they are hyperactive!
All of this makes me mad. The reason the FDA has so many rules and regulations for nutrient content claims and nutrition facts labels is because food manufacturers are trying to irresponsibly claim fictitious data to sell their product. That is their motivation, not our health. We must be smarter and more informed than they are, so we can make good choices without their "help."
Tuesday, February 23, 2010
Sweetener
Aren't those little yellow, pink, and blue packages on your table at restaurants cute? They remind me of something innocent and sweet, no pun intended. I think, however, that they should be black with a skull and crossbones on them. They should say "Caution: do not consume unless you want to poison your body."
This may seem drastic to you, but one of them has been shown to cause cancer in mice...cancer in one of the most genetically similar animals to us. One of them is made from chlorine, a toxic substance to our body. The other major one has so many different side effects, I cannot list them all here. And the more you consume, the worse they are for you.
This is where our kids come in. These artificial sweeteners are so prolific that they are in almost every variety of food that kids love...juice, yogurt, bread, cereal, ice cream, peanut butter, pudding, syrup, jelly, granola bars, sodas, cakes, and cookies. The scarier thing is that manufacturers of these foods are not required to indicate that they are present except in the ingredient list. Many times the product will be labeled as "diet" or "light", so consumers think they are making a healthy choice.
Please do not be fooled; artificial sweeteners are chemical additives used to replace sugar, honey, maple syrup or another natural sweetener. They are created in a lab by chemists and are actually the cheapest sweetener of all. Money talks, so they are becoming a popular choice for food manufacturers.
You may be wondering why the FDA has approved these artificial sweeteners if they are so harmful. Why does the FDA approve medications with so many harmful side effects that most pharmaceutical commercials are spent listing them? I truly do not know the answer to this question except for consumer power. The consumer buys these products in great quantities, and the consumer wants an alternative to sugar. Also, there is an obesity problem in this country, and we think that the answer is in these little pastel packets.
It is tragic that in our desperation to consume sweet foods, we have replaced a natural substance that our body can handle (if we don't consume too much) with an artificial substance that our bodies cannot handle. I don't want to use any scare tactics on you, but I want you to start researching this yourself. In my research for this topic, I came across a list of disorders connected with artificial sweeteners that alarmed me. I knew they were not good for us, but I had no idea how dangerous they are.
Watch the following video on You Tube: http://www.youtube.com/watch?v=pvFRLIjOLOU. I don't know when the news report aired, but besides the health issues related to aspartame (Nutra-sweet), I think it does a good job of describing the politics involved in getting a food (or drug, for that matter, but that is a topic for another day) approved by the FDA. Food manufacturers have a vested interest in selling their product: money. However, we, the consumers, have more power. We can ban these products from our homes, and choose not to buy them or support their production in any way.
My recommendation is to reduce the amount of sweet things in your diet. Consume fruit or a single piece of dark chocolate if you have sugar cravings. I believe sugar cravings are like a reaction to an addiction. Your body craves whatever it is given. If you eat many sugary foods, your body will crave them. Start reducing this amount and choose alternatives to cookies, cakes, donuts, and other sweets.
Eat more vegetables and whole grains; they will fill you up and most have a natural sweetness to them. Look at the ingredient lists though. If you don't recognize the ingredient, it is probably an artificial additive. We have to use our common sense to know that if an ingredient is artificial, that food is probably not the best choice.
I have said it before, and I will say it again, fresh is best. Try to avoid processed foods. Make your own sweet things occasionally, and limit the amount of sweets that your children eat. I may sound like a broken record, but all of this bears repeating for the health of our children.
This may seem drastic to you, but one of them has been shown to cause cancer in mice...cancer in one of the most genetically similar animals to us. One of them is made from chlorine, a toxic substance to our body. The other major one has so many different side effects, I cannot list them all here. And the more you consume, the worse they are for you.
This is where our kids come in. These artificial sweeteners are so prolific that they are in almost every variety of food that kids love...juice, yogurt, bread, cereal, ice cream, peanut butter, pudding, syrup, jelly, granola bars, sodas, cakes, and cookies. The scarier thing is that manufacturers of these foods are not required to indicate that they are present except in the ingredient list. Many times the product will be labeled as "diet" or "light", so consumers think they are making a healthy choice.
Please do not be fooled; artificial sweeteners are chemical additives used to replace sugar, honey, maple syrup or another natural sweetener. They are created in a lab by chemists and are actually the cheapest sweetener of all. Money talks, so they are becoming a popular choice for food manufacturers.
You may be wondering why the FDA has approved these artificial sweeteners if they are so harmful. Why does the FDA approve medications with so many harmful side effects that most pharmaceutical commercials are spent listing them? I truly do not know the answer to this question except for consumer power. The consumer buys these products in great quantities, and the consumer wants an alternative to sugar. Also, there is an obesity problem in this country, and we think that the answer is in these little pastel packets.
It is tragic that in our desperation to consume sweet foods, we have replaced a natural substance that our body can handle (if we don't consume too much) with an artificial substance that our bodies cannot handle. I don't want to use any scare tactics on you, but I want you to start researching this yourself. In my research for this topic, I came across a list of disorders connected with artificial sweeteners that alarmed me. I knew they were not good for us, but I had no idea how dangerous they are.
Watch the following video on You Tube: http://www.youtube.com/watch?v=pvFRLIjOLOU. I don't know when the news report aired, but besides the health issues related to aspartame (Nutra-sweet), I think it does a good job of describing the politics involved in getting a food (or drug, for that matter, but that is a topic for another day) approved by the FDA. Food manufacturers have a vested interest in selling their product: money. However, we, the consumers, have more power. We can ban these products from our homes, and choose not to buy them or support their production in any way.
My recommendation is to reduce the amount of sweet things in your diet. Consume fruit or a single piece of dark chocolate if you have sugar cravings. I believe sugar cravings are like a reaction to an addiction. Your body craves whatever it is given. If you eat many sugary foods, your body will crave them. Start reducing this amount and choose alternatives to cookies, cakes, donuts, and other sweets.
Eat more vegetables and whole grains; they will fill you up and most have a natural sweetness to them. Look at the ingredient lists though. If you don't recognize the ingredient, it is probably an artificial additive. We have to use our common sense to know that if an ingredient is artificial, that food is probably not the best choice.
I have said it before, and I will say it again, fresh is best. Try to avoid processed foods. Make your own sweet things occasionally, and limit the amount of sweets that your children eat. I may sound like a broken record, but all of this bears repeating for the health of our children.
Organic or not?
I have to admit that the only time I buy organic is when it is on sale, which is rare. This may surprise you, but my thriftiness often outweighs my desire to shell out huge wads of dough on organic fruits and vegetables. I love the idea of them, and I hope it becomes more and more the norm so it drives down their price. However, I choose instead to buy fruits and vegetables that are reasonably priced and wash them really well.
I try to wash fresh fruits and vegetables two or three times, especially greens. They tend to have lots of hiding places for toxic herbicides and pesticides. For example, when I get my lettuce home from the grocery store, I tear off the leaves, core it with my hands, put it in my salad spinner bowl and fill that with water. I move the lettuce around like a washing machine, and pull it out of the water leaving the dirt and residue behind. I then pour out the water and start all over again. Then I spin the leaves, drain them in a single layer on paper towels, roll them up in the paper towels, and put them in a green bag. Lettuce (not iceberg) will last a good week or two this way.
Someday, I may decide the gain is worth the cost by buying organic, but I will also have to make up my mind to buy all things organic--sheets, towels, hairspray, lotion, etc. I do try to buy all natural, which is not the same thing, but I haven't made that giant pocketbook leap yet. Instead, I eat lots of fruits and vegetables with phytochemicals that help me eliminate all of the toxins that we consume every day. I also exercise, and when I can, I sit in a steam room at the gym. In addition, I sit at an oxygen bar for about 30 minutes a week. If you haven't heard of an oxygen bar, look them up. They are well known in Vegas for hangovers, but the true value of them is to help eliminate toxins from your cells.
Someday, I hope to have my own little organic garden, but for now I will do what I can within my families budget. If you are able to buy organic, please do so. You will be helping out the rest of us by making it more than just a trend, and hopefully, buying organic will be more affordable in the future.
I try to wash fresh fruits and vegetables two or three times, especially greens. They tend to have lots of hiding places for toxic herbicides and pesticides. For example, when I get my lettuce home from the grocery store, I tear off the leaves, core it with my hands, put it in my salad spinner bowl and fill that with water. I move the lettuce around like a washing machine, and pull it out of the water leaving the dirt and residue behind. I then pour out the water and start all over again. Then I spin the leaves, drain them in a single layer on paper towels, roll them up in the paper towels, and put them in a green bag. Lettuce (not iceberg) will last a good week or two this way.
Someday, I may decide the gain is worth the cost by buying organic, but I will also have to make up my mind to buy all things organic--sheets, towels, hairspray, lotion, etc. I do try to buy all natural, which is not the same thing, but I haven't made that giant pocketbook leap yet. Instead, I eat lots of fruits and vegetables with phytochemicals that help me eliminate all of the toxins that we consume every day. I also exercise, and when I can, I sit in a steam room at the gym. In addition, I sit at an oxygen bar for about 30 minutes a week. If you haven't heard of an oxygen bar, look them up. They are well known in Vegas for hangovers, but the true value of them is to help eliminate toxins from your cells.
Someday, I hope to have my own little organic garden, but for now I will do what I can within my families budget. If you are able to buy organic, please do so. You will be helping out the rest of us by making it more than just a trend, and hopefully, buying organic will be more affordable in the future.
Monday, February 15, 2010
Labeling Kids
I am guilty of what I am about to write about, but I have to put it out there. I have labeled my daughter skinny. This was not intentional; she was trying on clothes, and I mentioned how skinny she was. I imagine that this is part of how she will define herself for a while, but was it fair of me to label her so?
While I don't think that this is detrimental to her self esteem, what if I had said, "You are bow-legged" or "you are chubby"--neither of which is true, but comments on their appearance can influence their self perception for a lifetime. I say all of this because overweight kids are being labeled as such, if not at home then elsewhere. This will affect their self esteem, especially as they get older, and perpetuate their excess weight issue. They will begin to eat for comfort, if they don't already.
So what do you do if you have overweight children? First, try not to label them as such. What I try to emphasize in our household is health, not image. I explain to my kids why too much sugar is bad for them (cavities, empty calories, diseases like diabetes), and why I want them to eat their vegetables (phytochemicals to prevent disease, fiber to keep their gut healthy, and antioxidants for eliminating toxins). These detailed explanations may seem extreme, but they need to know the truth about their food choices. We talk about artificial colors and flavors that are put into food. We make a game out of reading a food label--is a particular food healthy or not according to the food label?
Second, we have rules that I try to adhere to as much as possible. Tori and Brendan are allowed one sweet thing everyday, so as to not feel deprived (not including fruit). They are not allowed to snack much--one to twp hours before meal time and two hours after (except if it is bed time--then they have to wait until morning). They are fed three well balanced meals at approximately the same time every day, so they don't get too hungry and over-indulge. I am pretty strict about all of this because it is up to us, the parents, to teach them when it is appropriate to eat and when it is not.
A friend of my daughter's came over one day. From the time she got here until she left, she wanted food. Did she need to eat because she was truly hungry? No, she ate a good dinner with us (two helpings of everything), and twenty minutes later, she was asking for a snack. I don't know her circumstances at home, but if she was my child, I would make her wait two hours before she could eat again, and, of course, she would only then be offered a healthy snack. I would have also limited her servings at meal time allowing her more vegetables or some fruit, but not bread and meat, and explain why.
Children need us to intervene for them, and teach them good eating habits. I think sometimes we are afraid to say "no" for many different reasons. Maybe some parents don't want to make an issue out of their child's weight, and thus go to the opposite extreme and allow their child to eat whatever whenever they want. However, the issue is not with their weight, it is with their health. We must emphasize how crucial good eating habits are and not make their weight the issue. I hope you are not afraid to tell your child, "No. You cannot have a snack because we are eating soon," or "No. You did not eat a good dinner and it is bedtime, so you cannot have a snack." Also, "No, you already had a dessert today, so you cannot have a cookie." Or "No. We cannot eat at McDonald's. It would be better to make something healthy at home."
When I worked for WIC (Women, Infants, and Children), we were encouraged to tell parents not to use food as a reward or punishment. I agreed with this philosophy at the time. Then I had kids, and I found that withholding or offering dessert is a powerful motivator. WIC's philosophy was that parents shouldn't make sweets into something special. I disagree with this now because I believe that dessertsshould be a treat to only be had occasionally, or once a day in our case. Honestly, I wish that it was only once a week, but sometimes you have to make concessions. As long as my kids eat their vegetables, I will concede one dessert a day.
We should stand firm in our resolve to make our kids healthier. It is difficult at times because parents want to give their kids everything they can, so why not give them the types of food they want when they want it? Be strong--teach your kids the value of good choices, good nutrition, and health. They will not only be healthier but you will equip them with skills that they will need the rest of their lives.
While I don't think that this is detrimental to her self esteem, what if I had said, "You are bow-legged" or "you are chubby"--neither of which is true, but comments on their appearance can influence their self perception for a lifetime. I say all of this because overweight kids are being labeled as such, if not at home then elsewhere. This will affect their self esteem, especially as they get older, and perpetuate their excess weight issue. They will begin to eat for comfort, if they don't already.
So what do you do if you have overweight children? First, try not to label them as such. What I try to emphasize in our household is health, not image. I explain to my kids why too much sugar is bad for them (cavities, empty calories, diseases like diabetes), and why I want them to eat their vegetables (phytochemicals to prevent disease, fiber to keep their gut healthy, and antioxidants for eliminating toxins). These detailed explanations may seem extreme, but they need to know the truth about their food choices. We talk about artificial colors and flavors that are put into food. We make a game out of reading a food label--is a particular food healthy or not according to the food label?
Second, we have rules that I try to adhere to as much as possible. Tori and Brendan are allowed one sweet thing everyday, so as to not feel deprived (not including fruit). They are not allowed to snack much--one to twp hours before meal time and two hours after (except if it is bed time--then they have to wait until morning). They are fed three well balanced meals at approximately the same time every day, so they don't get too hungry and over-indulge. I am pretty strict about all of this because it is up to us, the parents, to teach them when it is appropriate to eat and when it is not.
A friend of my daughter's came over one day. From the time she got here until she left, she wanted food. Did she need to eat because she was truly hungry? No, she ate a good dinner with us (two helpings of everything), and twenty minutes later, she was asking for a snack. I don't know her circumstances at home, but if she was my child, I would make her wait two hours before she could eat again, and, of course, she would only then be offered a healthy snack. I would have also limited her servings at meal time allowing her more vegetables or some fruit, but not bread and meat, and explain why.
Children need us to intervene for them, and teach them good eating habits. I think sometimes we are afraid to say "no" for many different reasons. Maybe some parents don't want to make an issue out of their child's weight, and thus go to the opposite extreme and allow their child to eat whatever whenever they want. However, the issue is not with their weight, it is with their health. We must emphasize how crucial good eating habits are and not make their weight the issue. I hope you are not afraid to tell your child, "No. You cannot have a snack because we are eating soon," or "No. You did not eat a good dinner and it is bedtime, so you cannot have a snack." Also, "No, you already had a dessert today, so you cannot have a cookie." Or "No. We cannot eat at McDonald's. It would be better to make something healthy at home."
When I worked for WIC (Women, Infants, and Children), we were encouraged to tell parents not to use food as a reward or punishment. I agreed with this philosophy at the time. Then I had kids, and I found that withholding or offering dessert is a powerful motivator. WIC's philosophy was that parents shouldn't make sweets into something special. I disagree with this now because I believe that dessertsshould be a treat to only be had occasionally, or once a day in our case. Honestly, I wish that it was only once a week, but sometimes you have to make concessions. As long as my kids eat their vegetables, I will concede one dessert a day.
We should stand firm in our resolve to make our kids healthier. It is difficult at times because parents want to give their kids everything they can, so why not give them the types of food they want when they want it? Be strong--teach your kids the value of good choices, good nutrition, and health. They will not only be healthier but you will equip them with skills that they will need the rest of their lives.
Sunday, February 14, 2010
Menu
All of these recipes make enough for a family of four. Adjust as needed. Remember to look for ingredients that are all-natural (no artificial flavors, colors, or preservatives).
Day 1: Chalupas
Chalupas with Black Beans
You really don't need the meat in this recipe. The black beans have plenty of protein. They are good either way.
corn tortillas
refried black beans (recipe found on "Hide Them" blog)
lettuce, shredded
tomatoes, small dice
queso fresco (Mexican crumbling cheese)
avocado, sliced
hamburger meat or shredded chicken (optional)
Fry the corn tortillas individually in an inch of hot oil. Fry until golden brown. Drain on paper towels. Spread black beans on tortilla, sprinkle on meat, then queso fresco, lettuce, tomatoes, and avocado slices. I make a homemade salsa using roasted, diced canned tomatoes, onion, jalapeno, garlic, cilantro, and a touch of lime juice. Can also top with jarred salsa, but beware of artificial ingredients.
Day 2: Black-eyed Pea Stew with Roasted Tomato Bruschetta
Black-eyed Pea Stew
This is very flavorful and my husband's favorite dish. It makes a lot, so he takes the leftovers for lunch.
1 large onion
2 carrots
2 celery stalks
1 bell pepper (green or red)
1 tablespoon butter
2 tablespoons light olive oil
1/2 lb. breakfast sausage
6 c. chicken stock or water
1 lb. black-eyed peas (if using canned, 2 cans)
salt and pepper to taste
Chop onion, carrots, celery, and bell pepper in food processor or by hand until small pieces. Saute in oil and butter until soft (10 to 15 minutes). Add sausage and using wooden spoon, break up into crumbles. Cook until well browned. Add chicken stock or water (chicken stock will make it more flavorful) and the peas. Bring up to a boil, reduce heat and simmer for 30 to 45 minutes. Taste for seasoning; add salt and pepper as needed.
Roasted Tomato Bruschetta
This takes a little time, but is well worth the effort. My kids love bread, so this is a good way to serve bread with some extra delicious nutrition on top. I eat this instead of dessert with a little wine.
2 cups grape tomatoes
1/2 teaspoon salt
1/4 teaspoon pepper
4 tablespoons extra-virgin olive oil, divided
1/2 head garlic
Salt and freshly ground black pepper
4 to 6 slices crusty, rustic bread
2 green onions, minced
3 tablespoons basil leaves, chopped
1/4 cup parmesan, finely shredded
Heat the oven to 400 degrees F. Cut the root end off of the garlic head and lay on a piece of foil. Lightly drizzle olive oil over exposed area. Fold up foil until well sealed. Roast in oven for 35 minutes or until tender. Coat the tomatoes in 1 1/2 tablespoon olive oil and season with salt and pepper. Roast in oven on baking sheet covered with foil (for easy clean up) for 20 minutes. Turn broiler on after you take the tomatoes and garlic out of the oven. Toast bread on both sides until well browned. After garlic has cooled slightly, squeeze out individual cloves into a bowl. Mash with a fork. Add the roasted tomatoes and combine with green onions and basil. Sprinkle parmesan over the bruschetta and put back in oven under broiler until cheese begins to melt, just a couple of minutes.
Day 3: Ribs, Zucchini Savory Cakes, and Salad
Baked and Broiled Ribs
This are fall-off-the-bone good! Reduce the seasoning if your family is sensitive to a little spice.
1 or more slabs pork ribs
1 tablespoon Montreal Steak seasoning
1 tablespoon cajun seasoning
1/4 c. brown sugar
1 c. orange juice
1 1/2 c. barbecue sauce
Mix seasonings with brown sugar, doubling or tripling the mixture based on two or more slabs of ribs. Coat ribs with mixture and rub into meat with fingers. Let sit in frig., overnight. Whisk the orange juice and brown sugar together and pour over ribs. Bake at 300 degrees for 4 hours. Remove from pan, place on cookie sheet lined with foil, and broil 6 inches from heat on both sides for 5 or so minutes or until browned. Also, can grill on really hot grill until browned.
Zucchini Savory Cakes
These are light and yummy. My daughter thinks they are ingenious.
2 medium zucchini (about 3/4 pound)
2 tablespoons grated red onion
2 large eggs, lightly beaten
6 to 8 tablespoons all-purpose flour
1/2 c. shredded parmesan cheese
1 teaspoon baking powder
1 teaspoon salt
1/2 teaspoon freshly ground black pepper
1 tablespoon butter
1 tablespoon light olive oil
Preheat the oven to 300 degrees F. Grate the zucchini into a colander. Mix in salt and let drain into sink for 15 minutes. Squeeze out excess moisture. Stir in the onion and eggs. Stir in 6 tablespoons of the flour, the baking powder, salt, and pepper. (If the batter gets too thin from the liquid in the zucchini, add the remaining 2 tablespoons of flour.) Heat a large skillet over medium heat and melt 1/2 tablespoon of butter and 1/2 tablespoon of oil together in the pan. When the butter is hot but not smoking, lower the heat to medium-low and drop heaping soup spoons of batter into the pan. Cook the cakes until browned on both sides. Place the cakes on a baking sheet and keep warm in the oven. Add the rest of the butter and oil to the pan, and continue to fry the cakes until all the batter is used. The pancakes can stay warm in the oven for up to 30 minutes. Serve hot.
Day 4: Fish, Brussels Sprouts, and Roasted Butternut Squash
Lemon Baked Fish with Crumb Topping
My kids actually like this fish more than I do. I use tilapia, but can try red snapper or sole, as well.
1/2 cup panko bread crumbs
1/2 teaspoon lemon zest
1/4 cup walnut halves
1/4 cup grated Parmesan
2 tablespoons olive oil
4 firm, fish fillets, patted dry
Salt and freshly ground black pepper
4 tablespoons butter
1/4 cup lemon juice (use fresh, if possible)
3 tablespoons capers, drained (optional)
2 cloves garlic, minced
Preheat oven to 400 degrees F. Combine bread, lemon zest, walnuts and cheese in a food processor. Pulse until crumb-like. Continue pulsing while drizzling in the olive oil. Season fish with salt and pepper. Place 4 fillets in a single layer in a casserole dish sprayed lightly with cooking spray. In a small saucepan melt 4 tablespoons of butter and add the lemon juice, garlic, and capers. Pour butter mixture over fish and sprinkle on crumb mixture. Bake uncovered for 15 to 20 minutes.
Brussels Sprouts with Pancetta
Our Walmart now has packaged pancetta in the refrigerated deli area of the store. It is a little expensive, but you don't need much for a whole lot of flavor.
1 pound fresh Brussels sprouts, cut stems leaving a little white and remove tough outer leaves, then cut in half
2 tablespoons olive oil
3 ounces paper-thin slices pancetta, put in freezer for 5 minutes and then chop
2 garlic cloves, minced
Salt and freshly ground black pepper
Partially cook the Brussels sprouts in a large pot of boiling salted water, about 4 minutes. Drain. Heat the oil in a large skillet over medium heat. Add the pancetta and saute until starting to crisp up. Add the garlic and saute until pale golden, about 2 minutes. Remove the pancetta and garlic. Add more oil if needed and saute the Brussels sprouts in the skillet until caramelized in some places, about 7 to 10 minutes. Season with salt and pepper, to taste. Toss with pancetta and garlic and serve.
Roasted Butternut Squash recipe is given on "Ideally" blog.
Day 1: Chalupas
Chalupas with Black Beans
You really don't need the meat in this recipe. The black beans have plenty of protein. They are good either way.
corn tortillas
refried black beans (recipe found on "Hide Them" blog)
lettuce, shredded
tomatoes, small dice
queso fresco (Mexican crumbling cheese)
avocado, sliced
hamburger meat or shredded chicken (optional)
Fry the corn tortillas individually in an inch of hot oil. Fry until golden brown. Drain on paper towels. Spread black beans on tortilla, sprinkle on meat, then queso fresco, lettuce, tomatoes, and avocado slices. I make a homemade salsa using roasted, diced canned tomatoes, onion, jalapeno, garlic, cilantro, and a touch of lime juice. Can also top with jarred salsa, but beware of artificial ingredients.
Day 2: Black-eyed Pea Stew with Roasted Tomato Bruschetta
Black-eyed Pea Stew
This is very flavorful and my husband's favorite dish. It makes a lot, so he takes the leftovers for lunch.
1 large onion
2 carrots
2 celery stalks
1 bell pepper (green or red)
1 tablespoon butter
2 tablespoons light olive oil
1/2 lb. breakfast sausage
6 c. chicken stock or water
1 lb. black-eyed peas (if using canned, 2 cans)
salt and pepper to taste
Chop onion, carrots, celery, and bell pepper in food processor or by hand until small pieces. Saute in oil and butter until soft (10 to 15 minutes). Add sausage and using wooden spoon, break up into crumbles. Cook until well browned. Add chicken stock or water (chicken stock will make it more flavorful) and the peas. Bring up to a boil, reduce heat and simmer for 30 to 45 minutes. Taste for seasoning; add salt and pepper as needed.
Roasted Tomato Bruschetta
This takes a little time, but is well worth the effort. My kids love bread, so this is a good way to serve bread with some extra delicious nutrition on top. I eat this instead of dessert with a little wine.
2 cups grape tomatoes
1/2 teaspoon salt
1/4 teaspoon pepper
4 tablespoons extra-virgin olive oil, divided
1/2 head garlic
Salt and freshly ground black pepper
4 to 6 slices crusty, rustic bread
2 green onions, minced
3 tablespoons basil leaves, chopped
1/4 cup parmesan, finely shredded
Heat the oven to 400 degrees F. Cut the root end off of the garlic head and lay on a piece of foil. Lightly drizzle olive oil over exposed area. Fold up foil until well sealed. Roast in oven for 35 minutes or until tender. Coat the tomatoes in 1 1/2 tablespoon olive oil and season with salt and pepper. Roast in oven on baking sheet covered with foil (for easy clean up) for 20 minutes. Turn broiler on after you take the tomatoes and garlic out of the oven. Toast bread on both sides until well browned. After garlic has cooled slightly, squeeze out individual cloves into a bowl. Mash with a fork. Add the roasted tomatoes and combine with green onions and basil. Sprinkle parmesan over the bruschetta and put back in oven under broiler until cheese begins to melt, just a couple of minutes.
Day 3: Ribs, Zucchini Savory Cakes, and Salad
Baked and Broiled Ribs
This are fall-off-the-bone good! Reduce the seasoning if your family is sensitive to a little spice.
1 or more slabs pork ribs
1 tablespoon Montreal Steak seasoning
1 tablespoon cajun seasoning
1/4 c. brown sugar
1 c. orange juice
1 1/2 c. barbecue sauce
Mix seasonings with brown sugar, doubling or tripling the mixture based on two or more slabs of ribs. Coat ribs with mixture and rub into meat with fingers. Let sit in frig., overnight. Whisk the orange juice and brown sugar together and pour over ribs. Bake at 300 degrees for 4 hours. Remove from pan, place on cookie sheet lined with foil, and broil 6 inches from heat on both sides for 5 or so minutes or until browned. Also, can grill on really hot grill until browned.
Zucchini Savory Cakes
These are light and yummy. My daughter thinks they are ingenious.
2 medium zucchini (about 3/4 pound)
2 tablespoons grated red onion
2 large eggs, lightly beaten
6 to 8 tablespoons all-purpose flour
1/2 c. shredded parmesan cheese
1 teaspoon baking powder
1 teaspoon salt
1/2 teaspoon freshly ground black pepper
1 tablespoon butter
1 tablespoon light olive oil
Preheat the oven to 300 degrees F. Grate the zucchini into a colander. Mix in salt and let drain into sink for 15 minutes. Squeeze out excess moisture. Stir in the onion and eggs. Stir in 6 tablespoons of the flour, the baking powder, salt, and pepper. (If the batter gets too thin from the liquid in the zucchini, add the remaining 2 tablespoons of flour.) Heat a large skillet over medium heat and melt 1/2 tablespoon of butter and 1/2 tablespoon of oil together in the pan. When the butter is hot but not smoking, lower the heat to medium-low and drop heaping soup spoons of batter into the pan. Cook the cakes until browned on both sides. Place the cakes on a baking sheet and keep warm in the oven. Add the rest of the butter and oil to the pan, and continue to fry the cakes until all the batter is used. The pancakes can stay warm in the oven for up to 30 minutes. Serve hot.
Day 4: Fish, Brussels Sprouts, and Roasted Butternut Squash
Lemon Baked Fish with Crumb Topping
My kids actually like this fish more than I do. I use tilapia, but can try red snapper or sole, as well.
1/2 cup panko bread crumbs
1/2 teaspoon lemon zest
1/4 cup walnut halves
1/4 cup grated Parmesan
2 tablespoons olive oil
4 firm, fish fillets, patted dry
Salt and freshly ground black pepper
4 tablespoons butter
1/4 cup lemon juice (use fresh, if possible)
3 tablespoons capers, drained (optional)
2 cloves garlic, minced
Preheat oven to 400 degrees F. Combine bread, lemon zest, walnuts and cheese in a food processor. Pulse until crumb-like. Continue pulsing while drizzling in the olive oil. Season fish with salt and pepper. Place 4 fillets in a single layer in a casserole dish sprayed lightly with cooking spray. In a small saucepan melt 4 tablespoons of butter and add the lemon juice, garlic, and capers. Pour butter mixture over fish and sprinkle on crumb mixture. Bake uncovered for 15 to 20 minutes.
Brussels Sprouts with Pancetta
Our Walmart now has packaged pancetta in the refrigerated deli area of the store. It is a little expensive, but you don't need much for a whole lot of flavor.
1 pound fresh Brussels sprouts, cut stems leaving a little white and remove tough outer leaves, then cut in half
2 tablespoons olive oil
3 ounces paper-thin slices pancetta, put in freezer for 5 minutes and then chop
2 garlic cloves, minced
Salt and freshly ground black pepper
Partially cook the Brussels sprouts in a large pot of boiling salted water, about 4 minutes. Drain. Heat the oil in a large skillet over medium heat. Add the pancetta and saute until starting to crisp up. Add the garlic and saute until pale golden, about 2 minutes. Remove the pancetta and garlic. Add more oil if needed and saute the Brussels sprouts in the skillet until caramelized in some places, about 7 to 10 minutes. Season with salt and pepper, to taste. Toss with pancetta and garlic and serve.
Roasted Butternut Squash recipe is given on "Ideally" blog.
Friday, February 12, 2010
Snow!
I'm sorry I haven't updated the blog. We had 9 inches of snow fall yesterday, and we have enjoyed putting on layers, going out to play, coming back in, taking off layers, getting warm, putting layers back on, going out to play...I think you get the idea.
I do have a thought I want share though. If Americans spend billions of dollars more than any other country on health care, fitness, weight loss strategies, etc., why are we so unhealthy?
I believe it is because we spend billions of dollars on health care, fitness, weight loss strategies, etc., instead of on actual food. Food was meant to sustain, protect, defend us from harmful environmental stressors. An apple, for example, contains more than 20 different identifiable compounds that relate to different biological activities in the body--one apple affects our body in more than 20 different ways. How can the medical field or pharmaceutical companies or the weight loss industry compete with that?
Food was also intended for us to enjoy. I don't mean sitting at the Sonic enjoying a cheeseburger, fries, and Coke. I mean taking the time to prepare a well-balanced, nutrient rich meal with friends and family. Talking and laughing in between bites of colorful, tasty morsels of food. This should be one of the best parts of our days. Instead we have turned meal time into an agonizing attempt at getting food on the table or at least in our families' stomachs fast. We eat in the car, in front of the T.V., or between extra-curricular activities.
Our American lifestyle is what is making us fat, sick, and stressed out. This is a call to all of you moms and dads out there to start making a change. Make the effort to sit around the table with your kids and talk. Talk about their days, your days, their hopes and dreams. And laugh, laugh a lot. And make food that is nutritious and delicious. Please don't break it down into fat grams, calories, and number of carbs (with the exception of a metabolic disorder or your doctor's advice). I am not saying not to be aware of what you are putting into your body, but it is much simpler than we make it out to be.
I do have a thought I want share though. If Americans spend billions of dollars more than any other country on health care, fitness, weight loss strategies, etc., why are we so unhealthy?
I believe it is because we spend billions of dollars on health care, fitness, weight loss strategies, etc., instead of on actual food. Food was meant to sustain, protect, defend us from harmful environmental stressors. An apple, for example, contains more than 20 different identifiable compounds that relate to different biological activities in the body--one apple affects our body in more than 20 different ways. How can the medical field or pharmaceutical companies or the weight loss industry compete with that?
Food was also intended for us to enjoy. I don't mean sitting at the Sonic enjoying a cheeseburger, fries, and Coke. I mean taking the time to prepare a well-balanced, nutrient rich meal with friends and family. Talking and laughing in between bites of colorful, tasty morsels of food. This should be one of the best parts of our days. Instead we have turned meal time into an agonizing attempt at getting food on the table or at least in our families' stomachs fast. We eat in the car, in front of the T.V., or between extra-curricular activities.
Our American lifestyle is what is making us fat, sick, and stressed out. This is a call to all of you moms and dads out there to start making a change. Make the effort to sit around the table with your kids and talk. Talk about their days, your days, their hopes and dreams. And laugh, laugh a lot. And make food that is nutritious and delicious. Please don't break it down into fat grams, calories, and number of carbs (with the exception of a metabolic disorder or your doctor's advice). I am not saying not to be aware of what you are putting into your body, but it is much simpler than we make it out to be.
Wednesday, February 10, 2010
Menu Planning
A friend of mine asked me to share my weekly menu. I told her I would try, but that I tend to cook spontaneously with very little planning. I usually go to the grocery store once a week, buy what is on sale or looks good, and then cook according to what I bought and what I have stored in the refrigerator, freezer, and pantry.
I have visited friends' houses where I have looked in their refrigerator, and it is practically empty. This boggles my mind. In my family--and I mean grandparents, aunts, uncles, cousins--this is never the case.
I come from a large German family--my husband calls me his "100% kraut." We make our own German-smoked sausage; we can sauerkraut, pickles, and jelly. We even can salmon when my aunt goes fishing in Colorado. We freeze black-eyed peas, corn, and lima beans from my mom's garden every summer. I grow my own herbs and make pesto to freeze for use later. I also buy in bulk when an item is on sale. We all have very large freezers to store all of this food. My point is that it is hard to translate all of this to recipes that are practical for others to use. I also don't mind a time-consuming, labor intensive recipe, which is not practical for most moms.
But this is my challenge for the rest of the week...to list this week's meals with recipes. I will start tomorrow as we have an unexpected garage door rebellion today.
I have visited friends' houses where I have looked in their refrigerator, and it is practically empty. This boggles my mind. In my family--and I mean grandparents, aunts, uncles, cousins--this is never the case.
I come from a large German family--my husband calls me his "100% kraut." We make our own German-smoked sausage; we can sauerkraut, pickles, and jelly. We even can salmon when my aunt goes fishing in Colorado. We freeze black-eyed peas, corn, and lima beans from my mom's garden every summer. I grow my own herbs and make pesto to freeze for use later. I also buy in bulk when an item is on sale. We all have very large freezers to store all of this food. My point is that it is hard to translate all of this to recipes that are practical for others to use. I also don't mind a time-consuming, labor intensive recipe, which is not practical for most moms.
But this is my challenge for the rest of the week...to list this week's meals with recipes. I will start tomorrow as we have an unexpected garage door rebellion today.
Monday, February 8, 2010
Plug
I am going to shamelessly tell you about something that I sell. However, I am not asking you to buy it from me--the important thing is to get it from someone if you need it.
Do you eat the USDA's recommended 4 1/2 cups of fruits and vegetables per day? Do your kids get the recommended 2 to 3 cups? Most dietitians and nutritionists recommend a much higher number. I believe the reason we need so many every day is because our bodies must battle pollutants everywhere around us...in the air, in our water, what we put in our bodies. All of these pollutants oxidize our cells meaning that they create free radical oxygen molecules that damage our cells. This can create a chain reaction in our bodies and damage organs, blood vessels, and our immune system. This is why most older smokers who eat poorly have more wrinkles and voices that sound hoarse. They are being oxidized or, in other words, are aging faster.
If we don't consume enough antioxidants, our bodies cannot defend our cells from this damage. If we eat poorly, i.e. lots of processed foods, we are contributing to this problem instead of defending against it. We need fruits and vegetables, and lots of them, every day to neutralize free radicals in our bodies.
Juice Plus is a product that my family has been taking for eight years. It is a capsule that contains fruits or vegetables and grains. My husband and I take 4 capsules a day--two fruits and two vegetables. My kids take 2 chewables a day--one fruit and one vegetable. This may sound contradictory to what I say about processed foods, but what is proven about these pills (they are the most scientifically studied natural supplement) is that the nutrients they contain are bio-available and readily used by the body just as a fresh fruit or vegetable would be. The only difference is that the water and the sugar is extracted from the fruits and vegetables, and the nutrients that remain are put in a capsule or chewable pill.
My family eats fruits and vegetables and lots of them, but when we started taking the pills, we began to suffer less from colds and allergies, we lost weight, we started craving more fruits and vegetables in our diet and less sugar, and we had more energy. I don't usually advocate a quick fix to anything, but these are a wonderful addition to a healthy diet, and I believe you will see a change if not changes in your body, health, and/or diet.
I have heard many stories from people who have started taking Juice Plus and been able to get off blood pressure medicine, stop taking insulin or reduce the amount they had to take, tumors have shrunk, etc. If you want to research this yourself or get more information about the product, use this link https://www.juiceplus.com/nsa/content/RelatedInfo.soa and watch the two videos at the bottom. They might help you make an informed decision for yourself.
Also, for your kids, a Children's Health Study is being conducted which provides Juice Plus free of charge for your child if a parent agrees to take Juice Plus as well. You can access information about that via the link given above.
Juice Plus is not cheap, but they only use organic, picked-when-ripe fruits and vegetables, and the cost is much less than buying the same amount at a grocery store. It is worth it, but you have to decide that on your own. I encourage you to research it yourself, and let me know if you are interested.
Do you eat the USDA's recommended 4 1/2 cups of fruits and vegetables per day? Do your kids get the recommended 2 to 3 cups? Most dietitians and nutritionists recommend a much higher number. I believe the reason we need so many every day is because our bodies must battle pollutants everywhere around us...in the air, in our water, what we put in our bodies. All of these pollutants oxidize our cells meaning that they create free radical oxygen molecules that damage our cells. This can create a chain reaction in our bodies and damage organs, blood vessels, and our immune system. This is why most older smokers who eat poorly have more wrinkles and voices that sound hoarse. They are being oxidized or, in other words, are aging faster.
If we don't consume enough antioxidants, our bodies cannot defend our cells from this damage. If we eat poorly, i.e. lots of processed foods, we are contributing to this problem instead of defending against it. We need fruits and vegetables, and lots of them, every day to neutralize free radicals in our bodies.
Juice Plus is a product that my family has been taking for eight years. It is a capsule that contains fruits or vegetables and grains. My husband and I take 4 capsules a day--two fruits and two vegetables. My kids take 2 chewables a day--one fruit and one vegetable. This may sound contradictory to what I say about processed foods, but what is proven about these pills (they are the most scientifically studied natural supplement) is that the nutrients they contain are bio-available and readily used by the body just as a fresh fruit or vegetable would be. The only difference is that the water and the sugar is extracted from the fruits and vegetables, and the nutrients that remain are put in a capsule or chewable pill.
My family eats fruits and vegetables and lots of them, but when we started taking the pills, we began to suffer less from colds and allergies, we lost weight, we started craving more fruits and vegetables in our diet and less sugar, and we had more energy. I don't usually advocate a quick fix to anything, but these are a wonderful addition to a healthy diet, and I believe you will see a change if not changes in your body, health, and/or diet.
I have heard many stories from people who have started taking Juice Plus and been able to get off blood pressure medicine, stop taking insulin or reduce the amount they had to take, tumors have shrunk, etc. If you want to research this yourself or get more information about the product, use this link https://www.juiceplus.com/nsa/content/RelatedInfo.soa and watch the two videos at the bottom. They might help you make an informed decision for yourself.
Also, for your kids, a Children's Health Study is being conducted which provides Juice Plus free of charge for your child if a parent agrees to take Juice Plus as well. You can access information about that via the link given above.
Juice Plus is not cheap, but they only use organic, picked-when-ripe fruits and vegetables, and the cost is much less than buying the same amount at a grocery store. It is worth it, but you have to decide that on your own. I encourage you to research it yourself, and let me know if you are interested.
Thursday, February 4, 2010
Ideally
I am an idealist. I write as if the world is perfect and in a perfect world, there are certain things that should be done. However, in this real world of ours, I know that everyone has their own set of circumstances, and cannot always follow ideals. My hope is that I give you enough information to be able to use in your own set of circumstances.
Ideally, you were raised on zucchini, butternut squash, spinach and a great diversity of other wonderful vegetables. If you were, great! You will love the following recipes. If you weren't like I wasn't, give them a try. I have made up these recipes or adjusted recipes I had to make them more delicious and palatable for even a picky eater. Even if you think your child will turn up their nose at your hard work, try them yourself. If they see you eating and enjoying them, it will make a difference to them. The more you put these very nutritious vegetables in front of them, the more likely they will begin to like them.
When I worked for WIC (Women, Infants, and Children), I had a poster in my office that showed a child with a plate of broccoli in 10 different pictures. The captions went something like, "See it" with her nose turned up in the first couple, "Smell it" in the next two, then "Touch it", "Taste it", and finally "Eat it" in the last picture where she was happily chewing a big bite. It may even take longer than ten attempts at getting them to eat a new food, but you have to do your part by putting it on their plate. Begin to make these kinds of foods, fresh vegetables, more the norm, and sugary, calorie laden foods more of the exception.
Tip #1: reduce the amount of highly processed "junk food" in your kitchen. Make fresh fruits, vegetables, and nuts available to you and your kids. I like to have a minimum of three different fresh fruits for them to choose from for snacks in the fridge or on the counter. You may find it helpful to have them pick out which ones they want when you go to the grocery store.
Tip #2: if you prepare a new food for a child (or a picky husband), and they won't try it, or they take a bite and say they don't like it, the worse thing you can do is to not ever prepare that food again. Here we go with the ideals...ideally, each time you fix it, your child becomes more and more apt to like the food.
Tip #3: make up a rule (and stick to it)...ours is you can leave one food on your plate, but you have to at least try everything. This, of course, means that you have to make more than one type of vegetable or serve a fresh fruit with your meal. Try not to make an enemy out of any one food--then it is just a contest of wills!
Recipes:
I have tried different recipes for creamed spinach, and they were either too bitter or not flavorful enough. Thus, I made up my own...not to toot my own horn, but it is good! As a bonus, the next day it is great in an omelet.
Creamed Spinach
¼ lb. Pancetta, thinly sliced
2 tablespoons olive oil, divided
2 tablespoon butter
½ c. onion, minced
2 large cloves garlic, minced
2 lb. fresh spinach, cleaned, drained and chopped
½ cup heavy whipping cream
¼ cup Parmesan, shredded
Chop the pancetta and fry in 1 tablespoon of olive oil in a large skillet until crisp. Remove with a slotted spoon to drain on paper towels. Add butter and the rest of the olive oil. Add onions and cook on medium heat stirring often until soft. Add garlic and cook until beginning to turn light brown. Add spinach and saute for 3 minutes, stirring often. Add cream and take off the heat. Add the shredded parmesan, and stir to combine. Enjoy.
The following zucchini recipe is the bomb! I buy a big wedge of Parmigiano-Reggiano at Costco that I use for many recipes, but not this one! It works best with the cheaper grated stuff.
Baked Zucchini Sticks with Parmesan Crust
6 T. butter, melted
2 zucchini, medium size
¼ c. flour, salted and peppered
¼ c. panko bread crumbs (use regular ones if you don't have panko)
¼ c. grated parmesan, cheap kind
Preheat the oven to 375. Cut zucchini into 3 inch sticks, thick cut. Dip in flour, then butter, then mixture of panko and parmesan. Place on baking sheet and bake for 10 to 15 minutes. Serve with marinara or pesto for dipping.
If you have never had butternut squash, you are missing out. It is sweet and almost creamy. This is an easy recipe--the hardest part is peeling the skin off the squash.
Roasted Butternut Squash
1 small butternut squash
3 tablespoons or so of olive oil
salt and pepper
Preheat the oven to 425. To prepare the squash, cut it in half. With the cut side down on your cutting board, peel the skin off using a vegetable peeler or a knife. Then cut both sides in half. Scoop out the seeds, and dice into small 1/2 in. cubes. Place on a baking sheet and drizzle with the oil. Then sprinkle on the salt and pepper and mix with clean hands. Bake for approximately 30 minutes or until tender and brown on the edges.
Ideally, you were raised on zucchini, butternut squash, spinach and a great diversity of other wonderful vegetables. If you were, great! You will love the following recipes. If you weren't like I wasn't, give them a try. I have made up these recipes or adjusted recipes I had to make them more delicious and palatable for even a picky eater. Even if you think your child will turn up their nose at your hard work, try them yourself. If they see you eating and enjoying them, it will make a difference to them. The more you put these very nutritious vegetables in front of them, the more likely they will begin to like them.
When I worked for WIC (Women, Infants, and Children), I had a poster in my office that showed a child with a plate of broccoli in 10 different pictures. The captions went something like, "See it" with her nose turned up in the first couple, "Smell it" in the next two, then "Touch it", "Taste it", and finally "Eat it" in the last picture where she was happily chewing a big bite. It may even take longer than ten attempts at getting them to eat a new food, but you have to do your part by putting it on their plate. Begin to make these kinds of foods, fresh vegetables, more the norm, and sugary, calorie laden foods more of the exception.
Tip #1: reduce the amount of highly processed "junk food" in your kitchen. Make fresh fruits, vegetables, and nuts available to you and your kids. I like to have a minimum of three different fresh fruits for them to choose from for snacks in the fridge or on the counter. You may find it helpful to have them pick out which ones they want when you go to the grocery store.
Tip #2: if you prepare a new food for a child (or a picky husband), and they won't try it, or they take a bite and say they don't like it, the worse thing you can do is to not ever prepare that food again. Here we go with the ideals...ideally, each time you fix it, your child becomes more and more apt to like the food.
Tip #3: make up a rule (and stick to it)...ours is you can leave one food on your plate, but you have to at least try everything. This, of course, means that you have to make more than one type of vegetable or serve a fresh fruit with your meal. Try not to make an enemy out of any one food--then it is just a contest of wills!
Recipes:
I have tried different recipes for creamed spinach, and they were either too bitter or not flavorful enough. Thus, I made up my own...not to toot my own horn, but it is good! As a bonus, the next day it is great in an omelet.
Creamed Spinach
¼ lb. Pancetta, thinly sliced
2 tablespoons olive oil, divided
2 tablespoon butter
½ c. onion, minced
2 large cloves garlic, minced
2 lb. fresh spinach, cleaned, drained and chopped
½ cup heavy whipping cream
¼ cup Parmesan, shredded
Chop the pancetta and fry in 1 tablespoon of olive oil in a large skillet until crisp. Remove with a slotted spoon to drain on paper towels. Add butter and the rest of the olive oil. Add onions and cook on medium heat stirring often until soft. Add garlic and cook until beginning to turn light brown. Add spinach and saute for 3 minutes, stirring often. Add cream and take off the heat. Add the shredded parmesan, and stir to combine. Enjoy.
The following zucchini recipe is the bomb! I buy a big wedge of Parmigiano-Reggiano at Costco that I use for many recipes, but not this one! It works best with the cheaper grated stuff.
Baked Zucchini Sticks with Parmesan Crust
6 T. butter, melted
2 zucchini, medium size
¼ c. flour, salted and peppered
¼ c. panko bread crumbs (use regular ones if you don't have panko)
¼ c. grated parmesan, cheap kind
Preheat the oven to 375. Cut zucchini into 3 inch sticks, thick cut. Dip in flour, then butter, then mixture of panko and parmesan. Place on baking sheet and bake for 10 to 15 minutes. Serve with marinara or pesto for dipping.
If you have never had butternut squash, you are missing out. It is sweet and almost creamy. This is an easy recipe--the hardest part is peeling the skin off the squash.
Roasted Butternut Squash
1 small butternut squash
3 tablespoons or so of olive oil
salt and pepper
Preheat the oven to 425. To prepare the squash, cut it in half. With the cut side down on your cutting board, peel the skin off using a vegetable peeler or a knife. Then cut both sides in half. Scoop out the seeds, and dice into small 1/2 in. cubes. Place on a baking sheet and drizzle with the oil. Then sprinkle on the salt and pepper and mix with clean hands. Bake for approximately 30 minutes or until tender and brown on the edges.
Wednesday, February 3, 2010
Butter, YUM!
I believe in eating everything that grows in or on this earth in moderation. I believe that anything we adulterate is bad. Webster defines adulterate as, "to make impure by mixing in a foreign or inferior substance." Butter...good, trans-fat margarine...bad. Water...good, sodas...bad. Homemade chocolate chip cookies...good, snack cakes made with chemical preservatives...bad. Oatmeal...good; highly processed, artificially flavored and colored cereal...bad. Seems simple, right? What we do in this country though is pick everything apart, and make fat of any kind bad, or make sugar the culprit, or a lack of Omega 3s, or obsess over protein. We need it all...the fat, the carbs, the protein, the vitamins and minerals and one is not any more important than the other. If you find this hard to believe because you are overweight, and you need to find fault with something, here it is...calories and/or lack of activity. It is that simple.
Maybe you are cursing me right now, but let me give you the good news...you don't have to give up anything with the exception of food that is not really food. We were never meant to eat chemicals, but we do in our sodas, our fast food, our preserved processed foods that will never die. That is not food!
In our house, we eat butter, sugar, salt, oil, dairy, red meat, chicken, beans, flour, grains, pasta, fruit, nuts, and lots of vegetables. We eat dessert, too--cakes, pies, and cookies, but we make them ourselves, and on occasion. We don't deprive ourselves of anything except "chemicals". We don't miss a meal either. We may spend more than most on food, but we spend hardly anything on the doctor.
I try to maintain the mentality of what my ancestors might have eaten. My grandmothers are 100 and 90 years old, and they never worried about getting enough of this vitamin or that nutrient because they ate from the land. They had gardens; they canned for the winters; they killed their own beef and shared it with their neighbors, and when their neighbors killed their cow or pig, they shared too. But they also worked...hard. They got plenty of carbohydrates from their grains, and fresh fruits and vegetables, and plenty of protein and fat from their animals. It was a balanced diet, from the land.
Have you ever heard of perimeter grocery shopping? That is where you buy most of your grocery store items from the perimeter of the store. Meats, fish, produce, and dairy are usually all along the outside walls of the grocery store because they are fresh; they will rot which means they are alive. They were meant to keep us alive.
Enough of my tangent...I hope I have convinced you to eat fresh, whole foods (not specific nutrients), and to eat a variety of everything--not to deify any one food or nutrient or demonize any other. All foods are good--as long as they are really food.
Maybe you are cursing me right now, but let me give you the good news...you don't have to give up anything with the exception of food that is not really food. We were never meant to eat chemicals, but we do in our sodas, our fast food, our preserved processed foods that will never die. That is not food!
In our house, we eat butter, sugar, salt, oil, dairy, red meat, chicken, beans, flour, grains, pasta, fruit, nuts, and lots of vegetables. We eat dessert, too--cakes, pies, and cookies, but we make them ourselves, and on occasion. We don't deprive ourselves of anything except "chemicals". We don't miss a meal either. We may spend more than most on food, but we spend hardly anything on the doctor.
I try to maintain the mentality of what my ancestors might have eaten. My grandmothers are 100 and 90 years old, and they never worried about getting enough of this vitamin or that nutrient because they ate from the land. They had gardens; they canned for the winters; they killed their own beef and shared it with their neighbors, and when their neighbors killed their cow or pig, they shared too. But they also worked...hard. They got plenty of carbohydrates from their grains, and fresh fruits and vegetables, and plenty of protein and fat from their animals. It was a balanced diet, from the land.
Have you ever heard of perimeter grocery shopping? That is where you buy most of your grocery store items from the perimeter of the store. Meats, fish, produce, and dairy are usually all along the outside walls of the grocery store because they are fresh; they will rot which means they are alive. They were meant to keep us alive.
Enough of my tangent...I hope I have convinced you to eat fresh, whole foods (not specific nutrients), and to eat a variety of everything--not to deify any one food or nutrient or demonize any other. All foods are good--as long as they are really food.
Monday, February 1, 2010
Hide them!
I began writing a new entry about feeding your kids wonderful vegetables like spinach and Brussels sprouts, but my husband thought I should first share my arsenal of tricks that I use to get more vegetables in my kids. Therefore, you will have to wait until tomorrow because I know you are biting at the bit to get my recipes for spinach and Brussels sprouts, not to mention butternut squash and black-eyed peas. Okay, maybe not, but you're going to get it anyway.
If you read my earlier post on flavor, you know that my husband was not raised on any of the aforementioned vegetables (well, occasionally he got some canned black-eyes), and he has a very tangible aversion to onions, and any onion-like substance, so I hide them. I make things like marinara with lots of vegetables that they never have a clue about (because, of course, as I have mentioned earlier, our kids learn from our actions, so now they have an aversion to onions and anything else they have heard him talk negatively about). I make meatballs, meatloaf, soups, spaghetti, casseroles, even desserts with vegetables hidden in them. I have mentioned earlier that I cut my vegetables up very small, and I usually cook them first, so my family doesn't get an unexpected crunch from something. I am not over-exaggerating when I say that you can do this with almost any vegetable, and it will only add to the flavor not detract. Just make sure that it is cut up small and cooked until soft.
Here are some examples: I make a black bean dip with a whole onion in it for my very picky son that he loves. Also, his favorite meal is spaghetti and meat sauce, so I mince up onions, carrots, bell peppers, spinach, whatever I have, cook it in some light olive oil, add the hamburger meat, cook that, and make my sauce (or if in a pinch, I add Ragu's Sun-dried Tomato and Basil marinara). He doesn't have a clue, and if he sees something in it that looks odd, I just say it's an herb. It's not lying, right, as long as it's for his own good? Well, I am not advocating lying to your kids...you tell them whatever you want, but this is just what works for me.
The trick about it really is that the more you get these wonderful, nutritious foods in them, the more their taste buds will acquire an affinity for them. Therefore, when you start putting things like creamed spinach or roasted butternut squash in front of them, they may surprise you with phrases like, "This tastes better than I thought it would."
I could go on about the specific nutrients in each fruit or vegetable, but I don't believe in that. I think you have to ingest a wide variety of "whole" foods (not processed) to get all of the nutrients that we need. We are so blessed in this country to have every type of food available to us, almost year-round...why do we choose these awful, nutrient-deficient foods that do nothing for us except provide calories? I think we all know the answer...it's easier and it's convenient. I am all for ease and convenience, but at what price?
Recipes:
The following black bean recipe can be used for so many things. Many Hispanics eat these in the mornings for breakfast. We like them with homemade tortilla chips, on tostadas, tacos, soft tacos, burritos, or just as a side item.
1 large onion, minced which means chopped until very small pieces
2 tablespoons light olive oil
2 cups cooked black beans (rinsed if using canned)
1/2 cup water or chicken broth
Salt and pepper
Heat the oil in a skillet (I like cast iron; you actually get more iron in your diet this way). Add the onions and cook, stirring frequently, until browned or caramelized. Add the beans and water and mash with a potato masher. If you want it smooth, you can use a blender (just add more water), or a food processor. Then pour back into the skillet to heat thoroughly. Season with salt and pepper to taste.
If you read my earlier post on flavor, you know that my husband was not raised on any of the aforementioned vegetables (well, occasionally he got some canned black-eyes), and he has a very tangible aversion to onions, and any onion-like substance, so I hide them. I make things like marinara with lots of vegetables that they never have a clue about (because, of course, as I have mentioned earlier, our kids learn from our actions, so now they have an aversion to onions and anything else they have heard him talk negatively about). I make meatballs, meatloaf, soups, spaghetti, casseroles, even desserts with vegetables hidden in them. I have mentioned earlier that I cut my vegetables up very small, and I usually cook them first, so my family doesn't get an unexpected crunch from something. I am not over-exaggerating when I say that you can do this with almost any vegetable, and it will only add to the flavor not detract. Just make sure that it is cut up small and cooked until soft.
Here are some examples: I make a black bean dip with a whole onion in it for my very picky son that he loves. Also, his favorite meal is spaghetti and meat sauce, so I mince up onions, carrots, bell peppers, spinach, whatever I have, cook it in some light olive oil, add the hamburger meat, cook that, and make my sauce (or if in a pinch, I add Ragu's Sun-dried Tomato and Basil marinara). He doesn't have a clue, and if he sees something in it that looks odd, I just say it's an herb. It's not lying, right, as long as it's for his own good? Well, I am not advocating lying to your kids...you tell them whatever you want, but this is just what works for me.
The trick about it really is that the more you get these wonderful, nutritious foods in them, the more their taste buds will acquire an affinity for them. Therefore, when you start putting things like creamed spinach or roasted butternut squash in front of them, they may surprise you with phrases like, "This tastes better than I thought it would."
I could go on about the specific nutrients in each fruit or vegetable, but I don't believe in that. I think you have to ingest a wide variety of "whole" foods (not processed) to get all of the nutrients that we need. We are so blessed in this country to have every type of food available to us, almost year-round...why do we choose these awful, nutrient-deficient foods that do nothing for us except provide calories? I think we all know the answer...it's easier and it's convenient. I am all for ease and convenience, but at what price?
Recipes:
The following black bean recipe can be used for so many things. Many Hispanics eat these in the mornings for breakfast. We like them with homemade tortilla chips, on tostadas, tacos, soft tacos, burritos, or just as a side item.
1 large onion, minced which means chopped until very small pieces
2 tablespoons light olive oil
2 cups cooked black beans (rinsed if using canned)
1/2 cup water or chicken broth
Salt and pepper
Heat the oil in a skillet (I like cast iron; you actually get more iron in your diet this way). Add the onions and cook, stirring frequently, until browned or caramelized. Add the beans and water and mash with a potato masher. If you want it smooth, you can use a blender (just add more water), or a food processor. Then pour back into the skillet to heat thoroughly. Season with salt and pepper to taste.
Wednesday, January 27, 2010
Breakfast
I know you have heard the saying, "Breakfast is the most important meal of the day." The question is why? In short, my answer is brain food. Did you know that the only fuel the brain uses is glucose? I honestly believe that this is the reason many people crave sugar in the morning.
Think of all the breakfast foods out there--most contain high amounts of sugar or starch. Pancakes, pastries, cereal, milk, donuts, fruit, waffles, oatmeal, etc. are all huge sources of sugar or glucose. Physiologically this makes sense because our brain needs glucose to function. However, too much glucose can be damaging to the brain. Therefore, a breakfast meal with only simple sugars like sucrose, table sugar, can be harmful because of the huge surge of glucose your body is getting. It is best to always eat breakfast, especially kids who are trying to absorb an extensive amount of information every day, but always combine it with fat and protein to balance the surge of sugar.
I have heard all the excuses, "I'm not hungry in the morning", "If I eat breakfast, it makes me sick to my stomach", "I eat more if I eat breakfast." Honestly, it is a matter of habit. My husband has given me all of these excuses, until he gave up DPs and I started preparing him breakfast to take to work. Now he wants breakfast every morning.
If you are not eating breakfast and your kids are, I bet one or more of your kids will eventually start giving you excuses for not eating breakfast as well. If it is not a priority for you, why should it be for them? I happen to think it is vital for every kid to eat a nutritious breakfast in the morning, but it does take effort on our part.
I make myself get up 30 minutes earlier than my kids, and I decide the night before what I am going to make for them in the morning. I make things like blueberry pancakes and bacon, or French toast and sausage links, or this morning I made homemade donuts (sounds decadent, right? but it is an occasional item on our list) and cheesy eggs. If for some reason we only have time for a whole grain cereal, then I combine it with a fruit and yogurt protein shake (see snack ideas on my "Kids" blog). I often cook a sheet pan full of bacon on parchment paper in the oven at 375 degrees for 20 to 30 minutes and refrigerate the left-overs for the rest of the week). If you prefer turkey bacon that is fine too, but we like the real thing. Combine the following ideas with some fruit or 1/4 c. of juice, and you have a well balanced meal.
Other breakfast ideas:
omelets with fresh, chopped spinach (optional but good), ham, and cheese and toast
mini-quiches (Nancy's is a good all-natural brand or you can make your own and freeze them, recipe follows)
chocolate chip and banana muffins (recipe follows) and scrambled eggs and bacon
breakfast sandwiches like scrambled eggs and ham on whole grain toast or a biscuit
oatmeal and a protein shake
cinnamon rolls with chopped nuts and bacon
BLT
breakfast pizza (recipe follows)
There will be other benefits to adopting this type of lifestyle. Your metabolism will kick in and burn the fuel that you give it (food) more efficiently. You will start to eat more regular but smaller lunches and dinners, with snacks in between because your body's metabolism will require it. However, you will probably lose weight even though it may seem that you are eating more. Believe me, it's true! Remember, your body is working more efficiently. You will be able to think clearer and mornings won't be such a drag.
Recipes:
The following recipe was given to me by my sister-in-law, Katie. I have adjusted it for muffins instead of bread. These are so good! Thanks, Katie.
Chocolate chip Banana Muffins
2 large or 3 small bananas
3 tablespoons milk
3/4 cup sugar
1 egg
1/2 cup room temperature butter (leave it out the night before)
2 cups unbleached flour (you can use all purpose)
1 teaspoon baking powder
1/2 teaspoon baking soda
1 1/2 cups semi-sweet chocolate chips
Preheat oven to 350. Spray a regular 12 muffin pan and a mini 12 muffin pan with cooking spray. Whip together bananas and milk with whisk or in mixer. Add sugar and whip; add egg and whip. Add remaining ingredients except chocolate chips and mix on low just until combined. Stir in chocolate chips. Spoon into muffin pans and bake for 10 to 12 minutes or until golden brown for small muffins and 15 to 20 minutes for bigger muffins.
Mini Quiches:
3 refrigerated pie crusts
8 large eggs, beaten
2 cups heavy whipping cream
2 cups fresh, chopped spinach, washed and drained
1/2 lb. bacon, finely diced and cooked until crisp
1 1/2 cups Swiss cheese, shredded
1 teaspoon salt
1/2 teaspoon pepper
Preheat oven to 350. Pinch off pie crust dough, roll into a ball and place in mini muffin pans. Use a shot glass sprayed with cooking spray to press dough into thin shells. Pour mixture into shells and bake for approximately 30 minutes or until light brown on top.
Breakfast Pizza
2 cans crescent rolls
6 eggs
8 oz. shredded cheddar/jack cheese
2 tablespoons flour
1 can green chilis, drained (optional)
2 c. frozen hash browns, defrosted
1/2 lb. breakfast sausage
salt and pepper to taste
Preheat oven to 375. Spread crescent rolls out on a pizza pan or baking sheet sprayed with cooking spray; seal the edges. Mix cheese with the flour. Beat the eggs and stir in the green chilis, cheese, and salt and pepper. Spread mixture out on the dough. Sprinkle on the sausage and then the hash browns. Bake for 30 minutes or until done. Serve with salsa.
Good eating!
Think of all the breakfast foods out there--most contain high amounts of sugar or starch. Pancakes, pastries, cereal, milk, donuts, fruit, waffles, oatmeal, etc. are all huge sources of sugar or glucose. Physiologically this makes sense because our brain needs glucose to function. However, too much glucose can be damaging to the brain. Therefore, a breakfast meal with only simple sugars like sucrose, table sugar, can be harmful because of the huge surge of glucose your body is getting. It is best to always eat breakfast, especially kids who are trying to absorb an extensive amount of information every day, but always combine it with fat and protein to balance the surge of sugar.
I have heard all the excuses, "I'm not hungry in the morning", "If I eat breakfast, it makes me sick to my stomach", "I eat more if I eat breakfast." Honestly, it is a matter of habit. My husband has given me all of these excuses, until he gave up DPs and I started preparing him breakfast to take to work. Now he wants breakfast every morning.
If you are not eating breakfast and your kids are, I bet one or more of your kids will eventually start giving you excuses for not eating breakfast as well. If it is not a priority for you, why should it be for them? I happen to think it is vital for every kid to eat a nutritious breakfast in the morning, but it does take effort on our part.
I make myself get up 30 minutes earlier than my kids, and I decide the night before what I am going to make for them in the morning. I make things like blueberry pancakes and bacon, or French toast and sausage links, or this morning I made homemade donuts (sounds decadent, right? but it is an occasional item on our list) and cheesy eggs. If for some reason we only have time for a whole grain cereal, then I combine it with a fruit and yogurt protein shake (see snack ideas on my "Kids" blog). I often cook a sheet pan full of bacon on parchment paper in the oven at 375 degrees for 20 to 30 minutes and refrigerate the left-overs for the rest of the week). If you prefer turkey bacon that is fine too, but we like the real thing. Combine the following ideas with some fruit or 1/4 c. of juice, and you have a well balanced meal.
Other breakfast ideas:
omelets with fresh, chopped spinach (optional but good), ham, and cheese and toast
mini-quiches (Nancy's is a good all-natural brand or you can make your own and freeze them, recipe follows)
chocolate chip and banana muffins (recipe follows) and scrambled eggs and bacon
breakfast sandwiches like scrambled eggs and ham on whole grain toast or a biscuit
oatmeal and a protein shake
cinnamon rolls with chopped nuts and bacon
BLT
breakfast pizza (recipe follows)
There will be other benefits to adopting this type of lifestyle. Your metabolism will kick in and burn the fuel that you give it (food) more efficiently. You will start to eat more regular but smaller lunches and dinners, with snacks in between because your body's metabolism will require it. However, you will probably lose weight even though it may seem that you are eating more. Believe me, it's true! Remember, your body is working more efficiently. You will be able to think clearer and mornings won't be such a drag.
Recipes:
The following recipe was given to me by my sister-in-law, Katie. I have adjusted it for muffins instead of bread. These are so good! Thanks, Katie.
Chocolate chip Banana Muffins
2 large or 3 small bananas
3 tablespoons milk
3/4 cup sugar
1 egg
1/2 cup room temperature butter (leave it out the night before)
2 cups unbleached flour (you can use all purpose)
1 teaspoon baking powder
1/2 teaspoon baking soda
1 1/2 cups semi-sweet chocolate chips
Preheat oven to 350. Spray a regular 12 muffin pan and a mini 12 muffin pan with cooking spray. Whip together bananas and milk with whisk or in mixer. Add sugar and whip; add egg and whip. Add remaining ingredients except chocolate chips and mix on low just until combined. Stir in chocolate chips. Spoon into muffin pans and bake for 10 to 12 minutes or until golden brown for small muffins and 15 to 20 minutes for bigger muffins.
Mini Quiches:
3 refrigerated pie crusts
8 large eggs, beaten
2 cups heavy whipping cream
2 cups fresh, chopped spinach, washed and drained
1/2 lb. bacon, finely diced and cooked until crisp
1 1/2 cups Swiss cheese, shredded
1 teaspoon salt
1/2 teaspoon pepper
Preheat oven to 350. Pinch off pie crust dough, roll into a ball and place in mini muffin pans. Use a shot glass sprayed with cooking spray to press dough into thin shells. Pour mixture into shells and bake for approximately 30 minutes or until light brown on top.
Breakfast Pizza
2 cans crescent rolls
6 eggs
8 oz. shredded cheddar/jack cheese
2 tablespoons flour
1 can green chilis, drained (optional)
2 c. frozen hash browns, defrosted
1/2 lb. breakfast sausage
salt and pepper to taste
Preheat oven to 375. Spread crescent rolls out on a pizza pan or baking sheet sprayed with cooking spray; seal the edges. Mix cheese with the flour. Beat the eggs and stir in the green chilis, cheese, and salt and pepper. Spread mixture out on the dough. Sprinkle on the sausage and then the hash browns. Bake for 30 minutes or until done. Serve with salsa.
Good eating!
Tuesday, January 26, 2010
Diets
Every time I hear of a new diet, I sigh in frustration. Diets fail...period. They get you hooked with some weight loss or maybe a lot of weight loss, but in the long run, unless it is a change for life, they will fail. Biologically, our bodies were made to adjust our metabolism according to a bountiful harvest or a food shortage. During a food shortage, like most diets, your body goes into starvation mode and hoards all of the calories that you take in. When there is an abundance of food, your body will adjust your metabolism to burn those calories more efficiently. So say you go on the ever popular no-to-low carbohydrate diet where you eat very few carbs.
Let me preface this by saying that I am all for limiting refined or simple sugars in your daily living. We eat 100% whole grain breads, cereal, pasta, rice, etc. for the most part, and we limit ourselves to one sugary item per day. For example, if my kids had a cookie for lunch at school, they get fruit for dessert that night.
Back to the diet, if you go on this diet, and you start limiting things that you will eventually put back in your diet, the diet will fail you because you have not made a life style change. Limiting calories in any form will make you lose weight, but when you add those calories back in, most of the time, unless you are burning them off with exercise, the weight will come back plus some. Remember the starvation mode, your body thinks that it has been in starvation mode, so it packs on the weight in case you go into starvation mode again. It is our amazing ability to survive that takes many people on a roller coaster ride when dieting.
What I advise instead are life style changes, permanent things that you can manage for life. For example, I think everyone should know how to read a food label. I know that most of you reading this probably do, but do your kids? Do they know what protein is? Do they know why vitamins and minerals are important? Do they understand why they should try to limit sugar in all of its many forms, i.e. high fructose corn syrup, modified corn starch, glucose syrup? I think they should be taught this early in school, but I know my kids aren't learning this in school. It falls to us to educate ourselves and to share it with our kids. Tori and Brendan can read a food label and tell me if that food is healthy or not. They don't always make the right choices, but my hope is that I am setting them up for a life time of conscientious eating.
Tips of the day:
Tip #1: teach your kids how to read and understand a food label. When you are at the grocery store, and they want something, like a sugar packed cereal, have them look at the label, or read the label to them depending on age, and tell you if it is good for them.
Tip # 2: Don't diet! Make life style changes that you can stick to.
Tip # 3: You hear it all the time, but get active. If all you can make time for is a 20 minute bicycle ride with the kids, do it! When I started exercising regularly (3 to 5 times a week) 2 and 1/2 years ago, I started with ten minutes a day. When I was able to increase the time, it was an accomplishment, and that kept me going. If I had made myself start at 30 minutes, it might have been too taxing on my body, and I probably would have quit.
Tip #4: When making a soup, stew, casserole, etc., I always finely dice my vegetables. That way it is very hard for them to pick anything out, and they don't get freaked out by anything that I have snuck in.
Recipe:
The following recipe is packed with high quality protein which I think kids do not get enough of, and it is delicious. It takes a little time to chop up the vegetables, but if you can use a chopper thing, like the one Pampered Chef makes that you push up and down on, it makes the chopping a lot easier. There are cheaper ones at other stores too.
Chicken, Sausage and Ham Stew
3 chicken breasts, bone in and skin on
Salt
Freshly ground black pepper
1/2 cup all-purpose flour
1/4 cup olive oil, not EVOO
1 pound smoked sausage, sliced
2 cups yellow onions, finely diced
1/2 cup celery, finely diced
1/2 cup green bell pepper, finely diced
1/2 cup carrots, finely diced
1/2 pound smoked ham, chopped
2 tablespoons minced garlic
8 cups chicken stock
2 bay leaves
1 lb. dried lentils, soaked in very hot water for 15 minutes
1/2 c. wild rice
Directions:
Season the chicken well with salt and pepper. Put the flour in a deep dish. Dredge the chicken in the flour, shaking to remove any excess. In a large Dutch oven, heat the oil over medium-high heat. Add the chicken and cook until evenly browned, about 5 minutes per side, adding more oil if needed. Remove with tongs to a plate. Add the sausage and cook, stirring, until browned, about 5 minutes. Add the onions, celery, carrots and bell peppers, and cook, stirring, for 2 minutes. Add the ham and cook until the vegetables are soft, about 5 minutes. Add the garlic and cook, stirring, for 1 minute. Add the chicken stock and bay leaves, and bring to a boil, stirring to deglaze the pan. Return the chicken to the pan and reduce the heat to medium low. Add the drained lentils and the wild rice. Cover and simmer until the chicken is cooked through and is very tender, starting to fall from the bones, about 1 hour. Add more water, if necessary for a stew. Take the chicken out, remove the meat from the bone, and shred using two forks. Return the meat to the pot and remove from the heat. Discard the bay leaves and serve.
Side note: For even more nutritional value, throw in some washed and chopped greens for the last 30 minutes or so. There is so much flavor in this stew that you can't go wrong sneaking them in there. This makes a lot of stew so freeze what you don't eat, and it will be a great go to meal for a busy week night.
Let me preface this by saying that I am all for limiting refined or simple sugars in your daily living. We eat 100% whole grain breads, cereal, pasta, rice, etc. for the most part, and we limit ourselves to one sugary item per day. For example, if my kids had a cookie for lunch at school, they get fruit for dessert that night.
Back to the diet, if you go on this diet, and you start limiting things that you will eventually put back in your diet, the diet will fail you because you have not made a life style change. Limiting calories in any form will make you lose weight, but when you add those calories back in, most of the time, unless you are burning them off with exercise, the weight will come back plus some. Remember the starvation mode, your body thinks that it has been in starvation mode, so it packs on the weight in case you go into starvation mode again. It is our amazing ability to survive that takes many people on a roller coaster ride when dieting.
What I advise instead are life style changes, permanent things that you can manage for life. For example, I think everyone should know how to read a food label. I know that most of you reading this probably do, but do your kids? Do they know what protein is? Do they know why vitamins and minerals are important? Do they understand why they should try to limit sugar in all of its many forms, i.e. high fructose corn syrup, modified corn starch, glucose syrup? I think they should be taught this early in school, but I know my kids aren't learning this in school. It falls to us to educate ourselves and to share it with our kids. Tori and Brendan can read a food label and tell me if that food is healthy or not. They don't always make the right choices, but my hope is that I am setting them up for a life time of conscientious eating.
Tips of the day:
Tip #1: teach your kids how to read and understand a food label. When you are at the grocery store, and they want something, like a sugar packed cereal, have them look at the label, or read the label to them depending on age, and tell you if it is good for them.
Tip # 2: Don't diet! Make life style changes that you can stick to.
Tip # 3: You hear it all the time, but get active. If all you can make time for is a 20 minute bicycle ride with the kids, do it! When I started exercising regularly (3 to 5 times a week) 2 and 1/2 years ago, I started with ten minutes a day. When I was able to increase the time, it was an accomplishment, and that kept me going. If I had made myself start at 30 minutes, it might have been too taxing on my body, and I probably would have quit.
Tip #4: When making a soup, stew, casserole, etc., I always finely dice my vegetables. That way it is very hard for them to pick anything out, and they don't get freaked out by anything that I have snuck in.
Recipe:
The following recipe is packed with high quality protein which I think kids do not get enough of, and it is delicious. It takes a little time to chop up the vegetables, but if you can use a chopper thing, like the one Pampered Chef makes that you push up and down on, it makes the chopping a lot easier. There are cheaper ones at other stores too.
Chicken, Sausage and Ham Stew
3 chicken breasts, bone in and skin on
Salt
Freshly ground black pepper
1/2 cup all-purpose flour
1/4 cup olive oil, not EVOO
1 pound smoked sausage, sliced
2 cups yellow onions, finely diced
1/2 cup celery, finely diced
1/2 cup green bell pepper, finely diced
1/2 cup carrots, finely diced
1/2 pound smoked ham, chopped
2 tablespoons minced garlic
8 cups chicken stock
2 bay leaves
1 lb. dried lentils, soaked in very hot water for 15 minutes
1/2 c. wild rice
Directions:
Season the chicken well with salt and pepper. Put the flour in a deep dish. Dredge the chicken in the flour, shaking to remove any excess. In a large Dutch oven, heat the oil over medium-high heat. Add the chicken and cook until evenly browned, about 5 minutes per side, adding more oil if needed. Remove with tongs to a plate. Add the sausage and cook, stirring, until browned, about 5 minutes. Add the onions, celery, carrots and bell peppers, and cook, stirring, for 2 minutes. Add the ham and cook until the vegetables are soft, about 5 minutes. Add the garlic and cook, stirring, for 1 minute. Add the chicken stock and bay leaves, and bring to a boil, stirring to deglaze the pan. Return the chicken to the pan and reduce the heat to medium low. Add the drained lentils and the wild rice. Cover and simmer until the chicken is cooked through and is very tender, starting to fall from the bones, about 1 hour. Add more water, if necessary for a stew. Take the chicken out, remove the meat from the bone, and shred using two forks. Return the meat to the pot and remove from the heat. Discard the bay leaves and serve.
Side note: For even more nutritional value, throw in some washed and chopped greens for the last 30 minutes or so. There is so much flavor in this stew that you can't go wrong sneaking them in there. This makes a lot of stew so freeze what you don't eat, and it will be a great go to meal for a busy week night.
Monday, January 25, 2010
Kids
Kids are the main reason I decided to write a blog. My heart breaks for them--I don't care who they are, what they look like, how old they are, I hate to see injustice done to defenseless, struggling kids. You may be thinking that you have seen a lot of kids who are not so defenseless, but what I see are kids who have been made to act a certain way because of their environment. I may be naive, but I think all kids just want love and attention, and they get it any way they can, whether it be positive or negative.
I could write a whole book on this subject, but I will try to keep myself on track and talk about nutrition. This past summer, Tori and Brendan, my kids, went to tennis camp. I was astounded at the number of overweight children. I am not over-exaggerating when I say that two-thirds of the kids were overweight, and at tennis camp. Their parents were doing a great thing by bringing them there for the exercise, but how did all of these kids become overweight?
I don't know their specifics, but what I do know is that most kids learn by example. Now I know I am not telling you anything new; our kids learn from our actions. One of my earliest and most distinct elementary school memories is of me telling my friends at lunch time in the second or third grade that I was going on a diet. I remember not eating anything for lunch and getting a lot of attention from the kids around me. I had to explain what a diet was to most of the kids (I think I said, "I am fat so I'm not going to eat anything."). I remember their shock and awe at what I was saying. For me, all of that attention was a big deal because I was painfully shy and hardly got noticed.
My mom was always on a diet. She would talk about it often. My husband says in good humor that I threw him under the bus in my last blog, so I going to try not to do that to my mom here, but if it helps someone, it's worth it...right, Mom? I think I picked up from my mom a general dissatisfaction she had for herself, and a diet was going to solve her insecurities. I thought I would feel better about myself, as well.
From that point until a few years into college (I went for eight long years), I had a love/hate relationship with food. I am not saying that it is my mom's fault, but I had to learn on my own how to see food and not connect it with my self esteem. I will be honest and say that I struggled with anorexia and over-eating during those years. I would have struggled with bulimia, but I tried and tried to make myself throw up, and couldn't--even when I have a stomach virus, I rarely throw up.
I say all of this because I know what it feels like to be a kid who struggles with their relationship with food and with weight issues. This is why my heart breaks for these overweight kids. Most of them are maliciously made fun of, and they cannot fix it. They don't know how, and they don't have the tools to do so. It is my passion to help make parents aware of how their choices with regard to food and nutrition can help or hinder their children. However, I have written too long today, so tune in tomorrow for the rest of the story....
Snacks:
I was asked by a friend of mine about snacks for her kids, so I will touch on that briefly. Let me say this first though, if you have a kid that does not eat well at meal time, try not to let them drink any sugary drink, including more than a 1/2 cup of milk, or eat a snack two hours before meal time. Also, a snack should include protein, carbohydrate (with some fiber), and fat. This keeps their insulin from spiking and makes them feel fuller faster and for a longer period of time, so they won't be hungry 30 minutes later. One example is anything with peanut butter (apple slices, celery sticks, bananas, pretzels, graham crackers, toast, etc.), but please buy the all-natural, no-sugar-added kind of peanut butter. Make sure all of the snacks you buy are all-natural, no artificial flavors or colors.
More easy snack options (read labels to make sure they are all-natural):
cheese and apple slices
yogurt but avoid the kind with high fructose corn syrup for reasons explained later
granola bars with nuts
ham and cheese roll ups
string cheese and mandarin orange slices
honey, banana, and peanut butter fold-over on whole grain bread
turkey and cheese fold-over on whole grain bread
hard-boiled egg sprinkled with salt and whole grain cinnamon toast
deviled eggs
yogurt smoothie with frozen fruit
frozen fruit smoothie with protein powder (I only buy GNC's unflavored protein powder because they use an all-natural milk protein called whey)
trail mix (our favorite mix that I make has equal amounts of raisins or craisins, almonds, and dark chocolate chips)
Signing off, but please post comments or questions. I welcome them...good or bad. Thanks!
I could write a whole book on this subject, but I will try to keep myself on track and talk about nutrition. This past summer, Tori and Brendan, my kids, went to tennis camp. I was astounded at the number of overweight children. I am not over-exaggerating when I say that two-thirds of the kids were overweight, and at tennis camp. Their parents were doing a great thing by bringing them there for the exercise, but how did all of these kids become overweight?
I don't know their specifics, but what I do know is that most kids learn by example. Now I know I am not telling you anything new; our kids learn from our actions. One of my earliest and most distinct elementary school memories is of me telling my friends at lunch time in the second or third grade that I was going on a diet. I remember not eating anything for lunch and getting a lot of attention from the kids around me. I had to explain what a diet was to most of the kids (I think I said, "I am fat so I'm not going to eat anything."). I remember their shock and awe at what I was saying. For me, all of that attention was a big deal because I was painfully shy and hardly got noticed.
My mom was always on a diet. She would talk about it often. My husband says in good humor that I threw him under the bus in my last blog, so I going to try not to do that to my mom here, but if it helps someone, it's worth it...right, Mom? I think I picked up from my mom a general dissatisfaction she had for herself, and a diet was going to solve her insecurities. I thought I would feel better about myself, as well.
From that point until a few years into college (I went for eight long years), I had a love/hate relationship with food. I am not saying that it is my mom's fault, but I had to learn on my own how to see food and not connect it with my self esteem. I will be honest and say that I struggled with anorexia and over-eating during those years. I would have struggled with bulimia, but I tried and tried to make myself throw up, and couldn't--even when I have a stomach virus, I rarely throw up.
I say all of this because I know what it feels like to be a kid who struggles with their relationship with food and with weight issues. This is why my heart breaks for these overweight kids. Most of them are maliciously made fun of, and they cannot fix it. They don't know how, and they don't have the tools to do so. It is my passion to help make parents aware of how their choices with regard to food and nutrition can help or hinder their children. However, I have written too long today, so tune in tomorrow for the rest of the story....
Snacks:
I was asked by a friend of mine about snacks for her kids, so I will touch on that briefly. Let me say this first though, if you have a kid that does not eat well at meal time, try not to let them drink any sugary drink, including more than a 1/2 cup of milk, or eat a snack two hours before meal time. Also, a snack should include protein, carbohydrate (with some fiber), and fat. This keeps their insulin from spiking and makes them feel fuller faster and for a longer period of time, so they won't be hungry 30 minutes later. One example is anything with peanut butter (apple slices, celery sticks, bananas, pretzels, graham crackers, toast, etc.), but please buy the all-natural, no-sugar-added kind of peanut butter. Make sure all of the snacks you buy are all-natural, no artificial flavors or colors.
More easy snack options (read labels to make sure they are all-natural):
cheese and apple slices
yogurt but avoid the kind with high fructose corn syrup for reasons explained later
granola bars with nuts
ham and cheese roll ups
string cheese and mandarin orange slices
honey, banana, and peanut butter fold-over on whole grain bread
turkey and cheese fold-over on whole grain bread
hard-boiled egg sprinkled with salt and whole grain cinnamon toast
deviled eggs
yogurt smoothie with frozen fruit
frozen fruit smoothie with protein powder (I only buy GNC's unflavored protein powder because they use an all-natural milk protein called whey)
trail mix (our favorite mix that I make has equal amounts of raisins or craisins, almonds, and dark chocolate chips)
Signing off, but please post comments or questions. I welcome them...good or bad. Thanks!
Friday, January 22, 2010
Flavor
My husband was probably raised on MSG, monosodium glutamate. He was a latch key kid who would get home from school in the afternoons, microwave something from the freezer, inhale it, and tear off on his bicycle. He almost never got a home cooked meal and thought things like fresh fruits and vegetables were a myth. Today, however, he is well accustomed to all kinds of fresh fruits and vegetables prepared in a myriad of ways. As a teenager, he lived off tacos from Taco Bell, cheese burgers from McDonalds, and any other cheap fast food. Today, it literally makes him sick to eat at those places. We have come a long way, Baby.
MSG is often not labeled as such because of the negative reaction by many consumers. It is also labeled as hydrolyzed vegetable protein (sounds harmless, right), sodium caseinate, autolyzed yeast, and glutamic acid to name a few. Why is MSG bad? It's known as an excitotoxin, which should be a red flag because a toxin indicates that it is harmful to someone or something. Basically, what an excitotoxin does is excites a cell so much that it leads to cellular death. Excitotoxicity can lead to many neurological conditions such as MS, Parkinson's, Alzheimer's, and ALS. I believe that it can also cause ADHD and ADD in our kids.
It is an additive in most processed foods, which means any processed food that is canned, bottled, bagged, or frozen--scary, right? That means every item that is altered in some way before being sent to grocery stores, restaurants, or fast food establishments probably contains this "toxin". It is a flavor enhancer, and apparently stimulates the newly discovered umami taste buds. It satisfies your craving for a certain flavor, so it is an extremely popular food additive.
What is the answer then, besides banning all processed foods from grocery stores, restaurants, and fast food joints? Eat freshly prepared foods at home as much as possible. Look at the food labels, especially at so called convenience products. These have usually been processed in some way. You might be thinking that you don't have time. This is where I come in. I am going to try to help you by giving you time-saving tips, recipes, and good information that will hopefully make it a little easier, and make you aware of the dangers to avoid.
Tip #1: if a food is labeled all-natural, it should be free of any MSG additives because MSG is not a natural substance--it is created in a laboratory.
Tip #2: try to avoid ALL chemicals in your food, actually in any product that you put on or inside your body. I don't think it takes a lot imagination to figure out why cancer is so prevalent in our society. Look at the amount of chemicals that we consume, inhale, and lather our bodies with every day.
Tip #3: read my recipes, or any recipe for that matter, all the way through before you begin. This saves you time and frustration.
Tip #4: flavor does not have to come from "flavor enhancers". For example, the recipes below use techniques like roasting, acid from lemon juice, salt and pepper (which are very important in any recipe--not too much, not too little). These add lots of flavor that when combined appropriately make the food very satisfying.
Tip #5: start introducing new foods to kids. Sure fish sticks and broccoli and cheese is easy and your kids will probably eat them, but their flavor is sort of one-note. Kids need to develop their taste buds, so that they will enjoy all kinds of healthy food. If they only get five to ten rotated meals, that is all they will ever want. Tori and Brendan, my kids, will at least try something new because I introduce them to new foods all the time. Start with one new food preparation per meal, make them try it--or go hungry, it won't hurt them as long as they are not severely underweight--and after a few times of seeing it on their plate, they may decide they like it. It takes time; they may not love it, but at least you have them trying new things.
Tip #6: if you use tip #4 and #5, your kids may not eat a lot at first, but you are giving them such good nutrition in every bite that they can afford to eat a little less. In the long run, they will be much healthier for it.
The following recipes are an alternative to fish sticks and broccoli and cheese. Fish sticks have their place in a crunch, but are highly processed and most contain those unwanted artificial flavor enhancers as described above. Broccoli is usually boiled in water which dilutes its nutritional value and then drowned in processed (have many times have I used this word) cheese--lots of sodium and fat and very little nutritional content. Just try these recipes, even though you think they will hate them. You have to start somewhere, and the pay off is huge. Soon you will crave wonderfully nutritionally dense food, and balk at fat and salt laden processed fast food, and your kids will too. I cannot tell you the satisfaction I get out of just getting one broccoli spear in them. I know it is giving them a defense against all kinds of ailments.
Recipes:
I love, love, love roasted broccoli, and my kids like it--well Tori loves it and Brendan likes it. It is SO easy to make. I can make two bunches of it for our little family, and it will all be devoured. I even like it cold the next day--sounds weird, I know. To me, this beats potato chips any time. After you have had it once the following way, try adding parmesan cheese finely grated over it after you pull it from the oven or add minced garlic with the salt and pepper and toss with hands. It roasts with the broccoli and who doesn't love garlic?
Roasted Broccoli
2 bunches broccoli, stems removed but make the spears about 3 inches long
olive oil, preferably not EVOO or extra-virgin
1 teaspoon salt
1/2 teaspoon pepper
Preheat the oven to 425. Pile the broccoli up on a baking sheet and drizzle a couple of tablespoons of olive oil over it--you don't want it dripping from the broccoli, but you do want it coated with a thin layer. Sprinkle on the salt and pepper, and mix with your hands. Spread the broccoli out to a single layer on the baking sheet and roast in oven for 20 minutes or until the ends start to brown and carmelize. Delicious!
My kids love the lemon flavor in this fish. Chad, my husband, is not big on fish but likes this recipe. Try to find tilapia that is not farm-raised, so as to avoid issues with mercury toxicity, etc. The capers are like little berries that burst in your mouth with juicy goodness--love them, but you can leave them out if you want to.
Lemon and Caper Tilapia
¼ c. flour
2 to 4 tilapia fillets depending on size
½ to 1 teaspoon salt (I like sea salt, kosher salt is fine but use the 1/2 t. as it contributes a saltier flavor)
3 ½ tablespoon unsalted butter (divided)
1 tablespoon olive oil (not extra-virgin or it may burn in the pan)
¼ c. lemon
1/2 tablespoon lemon zest
2 tablespoons capers, rinsed and drained
Place flour on a plate. Season the sole with salt and then coat in flour, shaking to remove any excess, set aside. Melt 1 tablespoon butter and 1 tablespoon olive oil over medium-high heat, add fish--may have to do in batches, adding more oil and butter as needed. Saute 2 minutes or until sides start to become opaque (white). Flip and add lemon juice and zest. Keep warm in oven and fry other fish until done. Remove fish and add butter and capers to pan. Swirl pan until butter melts, pour over fish. Yummy!
MSG is often not labeled as such because of the negative reaction by many consumers. It is also labeled as hydrolyzed vegetable protein (sounds harmless, right), sodium caseinate, autolyzed yeast, and glutamic acid to name a few. Why is MSG bad? It's known as an excitotoxin, which should be a red flag because a toxin indicates that it is harmful to someone or something. Basically, what an excitotoxin does is excites a cell so much that it leads to cellular death. Excitotoxicity can lead to many neurological conditions such as MS, Parkinson's, Alzheimer's, and ALS. I believe that it can also cause ADHD and ADD in our kids.
It is an additive in most processed foods, which means any processed food that is canned, bottled, bagged, or frozen--scary, right? That means every item that is altered in some way before being sent to grocery stores, restaurants, or fast food establishments probably contains this "toxin". It is a flavor enhancer, and apparently stimulates the newly discovered umami taste buds. It satisfies your craving for a certain flavor, so it is an extremely popular food additive.
What is the answer then, besides banning all processed foods from grocery stores, restaurants, and fast food joints? Eat freshly prepared foods at home as much as possible. Look at the food labels, especially at so called convenience products. These have usually been processed in some way. You might be thinking that you don't have time. This is where I come in. I am going to try to help you by giving you time-saving tips, recipes, and good information that will hopefully make it a little easier, and make you aware of the dangers to avoid.
Tip #1: if a food is labeled all-natural, it should be free of any MSG additives because MSG is not a natural substance--it is created in a laboratory.
Tip #2: try to avoid ALL chemicals in your food, actually in any product that you put on or inside your body. I don't think it takes a lot imagination to figure out why cancer is so prevalent in our society. Look at the amount of chemicals that we consume, inhale, and lather our bodies with every day.
Tip #3: read my recipes, or any recipe for that matter, all the way through before you begin. This saves you time and frustration.
Tip #4: flavor does not have to come from "flavor enhancers". For example, the recipes below use techniques like roasting, acid from lemon juice, salt and pepper (which are very important in any recipe--not too much, not too little). These add lots of flavor that when combined appropriately make the food very satisfying.
Tip #5: start introducing new foods to kids. Sure fish sticks and broccoli and cheese is easy and your kids will probably eat them, but their flavor is sort of one-note. Kids need to develop their taste buds, so that they will enjoy all kinds of healthy food. If they only get five to ten rotated meals, that is all they will ever want. Tori and Brendan, my kids, will at least try something new because I introduce them to new foods all the time. Start with one new food preparation per meal, make them try it--or go hungry, it won't hurt them as long as they are not severely underweight--and after a few times of seeing it on their plate, they may decide they like it. It takes time; they may not love it, but at least you have them trying new things.
Tip #6: if you use tip #4 and #5, your kids may not eat a lot at first, but you are giving them such good nutrition in every bite that they can afford to eat a little less. In the long run, they will be much healthier for it.
The following recipes are an alternative to fish sticks and broccoli and cheese. Fish sticks have their place in a crunch, but are highly processed and most contain those unwanted artificial flavor enhancers as described above. Broccoli is usually boiled in water which dilutes its nutritional value and then drowned in processed (have many times have I used this word) cheese--lots of sodium and fat and very little nutritional content. Just try these recipes, even though you think they will hate them. You have to start somewhere, and the pay off is huge. Soon you will crave wonderfully nutritionally dense food, and balk at fat and salt laden processed fast food, and your kids will too. I cannot tell you the satisfaction I get out of just getting one broccoli spear in them. I know it is giving them a defense against all kinds of ailments.
Recipes:
I love, love, love roasted broccoli, and my kids like it--well Tori loves it and Brendan likes it. It is SO easy to make. I can make two bunches of it for our little family, and it will all be devoured. I even like it cold the next day--sounds weird, I know. To me, this beats potato chips any time. After you have had it once the following way, try adding parmesan cheese finely grated over it after you pull it from the oven or add minced garlic with the salt and pepper and toss with hands. It roasts with the broccoli and who doesn't love garlic?
Roasted Broccoli
2 bunches broccoli, stems removed but make the spears about 3 inches long
olive oil, preferably not EVOO or extra-virgin
1 teaspoon salt
1/2 teaspoon pepper
Preheat the oven to 425. Pile the broccoli up on a baking sheet and drizzle a couple of tablespoons of olive oil over it--you don't want it dripping from the broccoli, but you do want it coated with a thin layer. Sprinkle on the salt and pepper, and mix with your hands. Spread the broccoli out to a single layer on the baking sheet and roast in oven for 20 minutes or until the ends start to brown and carmelize. Delicious!
My kids love the lemon flavor in this fish. Chad, my husband, is not big on fish but likes this recipe. Try to find tilapia that is not farm-raised, so as to avoid issues with mercury toxicity, etc. The capers are like little berries that burst in your mouth with juicy goodness--love them, but you can leave them out if you want to.
Lemon and Caper Tilapia
¼ c. flour
2 to 4 tilapia fillets depending on size
½ to 1 teaspoon salt (I like sea salt, kosher salt is fine but use the 1/2 t. as it contributes a saltier flavor)
3 ½ tablespoon unsalted butter (divided)
1 tablespoon olive oil (not extra-virgin or it may burn in the pan)
¼ c. lemon
1/2 tablespoon lemon zest
2 tablespoons capers, rinsed and drained
Place flour on a plate. Season the sole with salt and then coat in flour, shaking to remove any excess, set aside. Melt 1 tablespoon butter and 1 tablespoon olive oil over medium-high heat, add fish--may have to do in batches, adding more oil and butter as needed. Saute 2 minutes or until sides start to become opaque (white). Flip and add lemon juice and zest. Keep warm in oven and fry other fish until done. Remove fish and add butter and capers to pan. Swirl pan until butter melts, pour over fish. Yummy!
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