Crumbs in the Carseat

I have moved!

2011-02-24T10:55:00.000-08:00

I have decided to move my Blog to my website so everything is linked. This should make things simpler for my readers and me. This blog will still be here to refer back to previous posts. We will see how this works!

www.rnforwellness.com (click on the Blog tab)

Nutritional Stress

2011-02-13T13:23:00.000-08:00

When reading my Thrive in 30 lesson for the week I came upon great information I wanted to share with you.

The lesson focused on the difference between complimentary stress and uncomplimentary stress. Stress is inevitable but, there is a difference in the type of stress we process.

Complimentary- Stressors that are actually good for you. An example of this is exercise. Exercise stresses your overall body but in a way that is beneficial to its functioning.
Uncomplimentary- Stressors that are harmful to your body. Examples are psychological and environmental stressors. To take this idea further the author points out that 70% of this type of stress is nutritionally derived.

Nutritionally Derived Stress

The primary source for this type of stress comes from over-processed, convenience foods. Due to the small nutritional value in these foods your body has to work harder to assimilate what little nutrients they may contain. This process builds unhealthy stress. The process of removing unhealthy nutrient weak foods and adding nutritious, nutrient dense foods helps to remedy this type of daily reoccurring stress.

One easy way to do this is to substitute a leafy green salad for one of your meals in the day. By doing this you get multiple nutrient dense foods in one sitting. Take caution though when adding your salad dressing. Store bought, bottled dressing is highly processed and low in nutrients so it would derail your nutrient rich meal. Instead make your own balsamic dressing to drizzle over your salad. (Refer below to my easy homemade dressing)

So this week try to focus on nutrient density when choosing what to eat for at least one sit down meal.

Balsamic Dressing

3 tbsp balsamic vinaigrette
1/2c-3/4 olive oil
1/2 tsp salt
1/2 tsp pepper

Pour all ingredients into a salad dressing shaker and shake well. You can use a sport bottle if you do not have a shaker.

Nutrient dense breakfast smoothie

1 cup orange juice, preferably calcium-fortified
1 banana
1 1/4 cups frozen berries, such as raspberries, blackberries, blueberries and/or strawberries(Organic)
1/2 cup low-fat plain yogurt
1 tablespoon maple syrup
Recipe derived from Eatingwell.com

Killing Chickens

2011-02-12T16:49:00.000-08:00

Brace yourself for the vent.....

Since reading the Omnivore's Dilemma last April I have had an increasingly difficult time eating red meat. Due to this change in my eating I have been advancing my library with books on "leaning in" to a diet without meat but mostly red meat. This new reading is not doing much to help me with my desire to eat meat of any kind. You see, for those of you that do not know, Vegan based books LOVE to shine the light on the killing process of the animals we eat.

Great!

I pick up a book to learn a few more ways to fill my recipe drawer with recipes that do not have meat and I end up totally traumatized! I am pretty sure I know why the authors do this, the "lean in" is really the jump in with both feet because they despise the killing of animals to fill our plate . Well shame on them!

I totally agree with Michael Pollan when he points out that we should not eat anything that we are unwilling to know where it came from. The problem is, is that the entire process of how we get our meat is completely screwed up. I get that, but I do not need to be slapped in the face with it when I want to learn about vegan eating or a vegetarian diet. So my fellow "leaning in" community BEWARE! If you pick up one of these books scan the table of contents and do not read the ones that hint to the discussion on chickens, turkeys, cows, or pigs unless you are ready to be traumatized. For those of you who still flip to that chapter and read, good luck to you and grab some tissues and a trash can because the eyes will not stay dry and the stomach will flip.

As for me, my "lean in" has begun to look a lot more like "I am a vegetarian" whether I like it or not. Boo!

Why you shouldn't be afraid to lift weights

2011-02-09T20:15:00.000-08:00

This month in Women's Health Magazine they had an excellent article on why it is so important for women to include weights in their weekly exercise routines. I thought I would post a few of my favorite factoids from the article. (To read the full article, Women's Health March 2011)

You lose 40% more fat- In a study done at Penn State they found that women who lifted weights shed six more pounds then the women who did not. The reason for this is that women doing cardio only, lost muscle and fat, while the lifters only lost fat. Other studies have shown that those that do not lift lose on average 75% from fat and 25% from muscle. Muscle loss may drop your scale weight but it doesn't improve your reflection in the mirror and you are more likely to gain it back.
Your clothes will fit better- Between the ages of 30-50 you will likely lose 10% of your body's total muscle and sadly replace it with fat over time. This not only increases the scale number but also your waist size, this is because one pound of fat takes up 18% more space than one pound of muscle.
You'll burn more calories- Lifting increases the number of calories you burn while sedentary. This is because after each strength workout, your muscles need energy to repair their fibers. Research also shows that lifters who do three big muscle moves during their workout raised their metabolism for 39 hours afterward. Lifting also gives you a better burn during exercise. Doing a circuit of eight moves (about 8 minutes of lifting) you can expend 159-231 calories. That is the same amount you would burn if you ran at a 10-mile-per-hour pace for the same duration.
You will get into shape faster- The term cardio isn't only for aerobic exercise. Circuit training with weights raises your heart rate 15 beats per minute higher than if you ran at 60 to 70% of your max heart rate. This approach strengthens muscles and provides cardio benefits similar to those of aerobic exercise- so you save time without sacrificing results.

I have seen the greatest changes in my body since adding weights to my weekly routine. For me, the key was finding a weight program that was fun and worked for my body. I love to do a circuit class at the gym or a boot camp class that includes weights in the series of cardio bursts. If you are not familiar with working out with weights I strongly suggest you try out a class or meet with a personal trainer at least 2 times to ensure you are lifting correctly. The last thing you want is an injury. Happy Lifting!!!!

Green Tea=Bacteria Killer

2011-02-08T10:38:00.000-08:00

I found this great article about Green Tea and thought my readers might find it interesting too! Being a mom of toddlers and school age kids I am always looking for ways to cut down on the "puking" episodes. If you need any clarification on the information in the article please ask in the comment section.

Green Tea, the “Selective” Bacteria-Killer
One of the amazing effects of tea polyphenols is their ability to destroy pathogenic (disease-causing) bacteria like E. coli, Salmonella, Staphylococcus aureus and Clostridium inside the body, particularly in the digestive tract. But if tea polyphenols are strong enough to kill major pathogens, do they also kill the “friendly” bacteria in your intestinal tract – the ones you need to digest and absorb your food properly?

To find out, scientists from the National University of Singapore looked at the effects of different tea polyphenols extracted from Yunnan Chinese tea on the growth of 28 kinds of bacteria, both “friendly” and pathogenic, found in the intestines.

As expected, the polyphenols inhibited the growth of pathogenic bacteria, especiallyClostridium perfringens (a common cause of food poisoning), Clostridium difficile (linked to colitis), and Bacteroides (a cause of abscesses if the bacteria manage to escape from the intestines). However the gut’s “friendly” bacteria, including Bifidobacterium and Lactobacillus,were relatively unaffected by the tea polyphenols.

In short, tea was able to increase the "friendly" bacteria while decreasing the "unfriendly" bacteria, thus changing the balance of bacteria in the gut for the better.

(Lee HC, Jenner AM, Low CS, Lee YK. Effect of tea phenolics and their aromatic fecal bacterial metabolites on intestinal microbiota. Research in Microbiology 2006;157(9):876-84

My New Website!

2011-02-07T21:29:00.000-08:00

www.rnforwellness.com

OKRA!!!!

2011-02-02T18:55:00.001-08:00

So I can not believe that I have waited this long to Blog about one of my favorite foods in the whole world, OKRA! I am not sure if it is my southern roots or just my love for green vegetables but this yummy vegetable makes me eat until I get a belly ache. Fortunately for me I married a man who will eat almost anything and I gave birth to at least one child (Luke) who loves it too! Jake is not really a fan but hopefully over time we can break him down. Since most of my friends are from California I thought I would give a little info on this wonderful southern treat!

Very low in calories, provides just 30 cal per 100 g and contains no saturated fats or cholesterol; but is a rich source of dietary fiber, minerals, vitamins; recommended in cholesterol controlling and weight reduction programs.
The rich fiber and mucilaginous content in Okra pods helps smooth peristalsis of digested food particles and relieve constipation condition.
The pods contain healthy amounts of vitamin A, and flavonoid anti-oxidants such as beta carotenes, xanthin and lutein. It is one of the green vegetable with highest levels of these anti-oxidants. These compounds are known to have antioxidant properties and are essential for vision. Vitamin A is also required for maintaining healthy mucus membranes and skin. Consumption of natural vegetables and fruits rich in flavonoids helps to protect from lung and oral cavity cancers.
Fresh pods are good source of folates; provide about 22% of RDA per 100 g. Consumption of foods rich in folates, especially during pre-conception period helps decrease the incidence of neural tube defects in the offspring.
The pods are also an excellent source of anti-oxidant vitamin, vitamin-C; provides about 36% of daily recommended levels. Consumption of foods rich in vitamin-C helps body develop immunity against infectious agents, reduce episodes of cold and cough and protects body from harmful free radicals.
The veggies are rich in B-complex group of vitamins like niacin, vitamin B-6 (pyridoxine), thiamin and pantothenic acid. The pods also contain good amounts of vitamin K. Vitamin K is a co-factor for blood clotting enzymes and is required for strengthening of bones.
The pods are also good source of many important minerals such as iron, calcium, manganese and magnesium.
Info:www.nutrition-and-you.com

Nutritional Breakdown per 1/2 cup:

Dietary Fiber = 2 grams
Protein = 1.5 grams
Carbohydrates = 5.8 grams
Vitamin A = 460 IU
Vitamin C = 13 mg
Folic acid = 36.5 micrograms
Calcium = 50 mg
Iron = 0.4 mg
Potassium = 256 mg
Magnesium = 46 mg
Calories= 25

When cut, Okra releases a sticky substance that acts as a thickening agent in soups and stews. This is one of my favorite ways to eat okra. I add it to many of my soups and find that it adds a great texture. I also must admit I love to eat it fried or sauted in garlic and olive oil.

Protein vs. Carbs, What's the scoop?

2011-02-02T16:25:00.000-08:00

One of the most common questions I get is, What is the scoop on proteins and carbs? Why do we need both and do we really need both? Is low carb a good idea? So here is the deal.....

Protein:

Proteins are the machine that makes all living things function. Every cell contains thousands of proteins which work together as tiny machines to run the cell. Picture a car engine, multiple parts that work together to make the engine run. Proteins are REQUIRED for cells to grow and repair themselves.

Protein=Repair

Protein is required to build healthy muscle and it feeds the body in a slower more focused fashion.

Examples of good protein: Lean meat, eggs, yogurt, nuts, beans.

Carbohydrates:

Carbohydrates are best described as simple fuel. It breaks down in the body in the form of glucose to feed the body quickly. It is the IDEAL quick source of energy for our bodies. Carbohydrates are a necessary fuel for our body and provide energy for our cells to work.

Complex vs. Simple Carbs

Simple carbs turn to glucose quicker which does not allow for full nutrient potential. Examples of simple carbs are white sugar, white breads, and processed foods.

Complex carbs are a slowly digested carb that still turns to glucose but allows the body to utilize the nutrients they contain. Examples of complex carbs are fruits, vegetables, and whole grains.

Carbs provide energy to our cells to assist the protein in the repair of our muscles and our brain.

Carbohydrates=Fuel

*So the question, Is low carb ideal or is high protein better is a pretty simple one to answer if you understand how both work. The body requires both in order to function at its best. The ideal diet is filled with a balance between complex carbohydrates and lean protein.

The only time this ratio should change is if you are training for a marathon or hoping to build more muscle mass. When doing extensive cardio workouts your body requires the excess complex carb to help with quick processed energy. When lifting weights the excess protein before and after your muscle training helps to build and repair the muscle fibers stressed during heavy lifting.

Pumpkin!

2010-11-21T06:55:00.000-08:00

Since this week comes with a lot of pumpkin eating for many of us as we celebrate Thanksgiving I thought I would let you know how good pumpkin is for us!!!!

Health & Nutrition Benefits of Eating Pumpkin

Pumpkin is full of carotenoids, which is known for keeping the immune system of an individual strong and healthy.

Beta-carotene, found in pumpkin, is a powerful antioxidant as well as an anti-inflammatory agent. It helps prevent build up of cholesterol on the arterial walls, thus reducing chances of strokes.

Being rich in alpha-carotene, pumpkin is believed to slow the process of aging and also prevent cataract formation.

Pumpkins have been known to reduce the risk of macular degeneration, a serious eye problem than usually results in blindness.

The high amount of fiber, present in a pumpkin, is good for the bowel health of an individual.

Being loaded with potassium, pumpkin is associated with lowering the risk of hypertension.

The presence of zinc in pumpkins boosts the immune system and also improves the bone density.

Super Easy Pumpkin Pecan Pie

1 recipe pastry for single crust pie (I will use a refrigerated pie crust if time is an issue but try to choose one without partially hydrogenated fats)

3 eggs, lightly beaten

1 15oz can pumpkin

1/2c sugar

1/2c real maple syrup (or 1/2c agave sweetener with 1 tbsp molasses)

1 1/2 tsp pure vanilla extract

1 tsp ground cinnamon

1 cup chopped pecans, toasted

Preheat oven to 350'. Prepare pie crust and transfer to 9in pie plate. Leave about 1 in of crust above pie plate and crimp as desired.

For filling, in a large bowl stir together eggs, pumpkin, sugar, syrup, vanilla, and cinnamon; mix well. Carefully pour into pastry shell and top with pecans.

Bake for 50-55min or until knife inserted near the center comes out clean. Cool pie on wire rack.

Why I love Pomegranates!

2010-11-20T07:34:00.000-08:00

When I think of Pomegranates I am flooded with childhood memories of sitting on the sidewalk in my grubby clothes enjoy every last bit of that messy fruit. Now as an adult with children of my own I am helping them create their own fun memories!! I have recently discovered that these fruits are not only super tasty and super messy but they are also REALLY good for us.

5 Facts about Pomegranates you may not know!

1. They keep our teeth clean.

Thats right, the fruit that stains everything in sight actually keeps our teeth clean. They are full of Polyphenolic Flavonoids. This compound has antibacterial properties. Pom juice has been found to be as effective as prescription mouthwash at destroying plaque. Plaque is the bacteria that causes cavities and gingivitis.

2. They regulate cholesterol.

Poms contain Paraoxonase which is a naturally occuring enzyme in the body that helps keep LDL(bad cholesterol) from building up in the arteries. In a recent study people who drank pomegranate juice for two weeks had an 18% increase in production of the enzyme.

3. They help to prevent arthritis.

Pomegranate seed oil and Pom fruit extract have an anti-inflammatory effect that stops the destruction of joints caused by osteoarthritis.

4. They are a great source of fiber.

One pomegranate contains nearly a quarter of the USDA's daily recommended amount of dietary fiber.

5. They protect your skin.

They are packed with potent antioxidants including ellagic acid. They help to limit the damage of UV rays and defend against free radicals and increase collagen production. Those things combined help combat wrinkles!!

Info derived from Southern living, Dec 2010.

Eating Well

2010-11-20T07:30:00.000-08:00

So my good friend Stina found this awesome website that I thought I should share with all of you!!!
www.eatingwell.com

Check it out!!!!!!

Inflammation Fighting Foods

2010-11-18T13:09:00.000-08:00

In my previous post I listed foods that assist with quelling inflammation so I thought I would help you put those foods into practice.

Greens: Spinach, Kale, Brussels Sprouts

Spinach Summer Salad (serves 4-6)

8 ounces fresh torn spinach or baby spinach

1 1/2 to 2 cups cleaned and sliced strawberries

1/2 cup pecan halves or pieces, lightly toasted

2 to 3 ounces goat cheese or blue cheese, crumbled

Dressing

1/4 cup Extra Virgin Olive oil

2 tablespoons balsamic vinegar

1 tablespoon brown sugar

1/4 teaspoon dried tarragon

1/8 teaspoon each onion and garlic powder

dash dry mustard

Toss spinach with sliced strawberries, pecans, and cheese. Combine dressing ingredients in a jar; shake until well blended. When ready to serve, drizzle dressing over the salad and toss lightly

Roasted Brussels Sprouts (serves 6)

1 1/2 pounds Brussels sprouts

3 tablespoons extra virgin olive oil

1 tbsp melted unsalted butter

3/4 teaspoon kosher salt

1/2 teaspoon freshly ground black pepper

Preheat oven to 400' Cut off the brown ends of the Brussels sprouts and pull off any yellow outer leaves. Mix them in a bowl with the olive oil, salt and pepper.

Pour them on a sheet pan and roast for 35 to 40 minutes, until crisp on the outside and tender on the inside.

Shake the pan from time to time to brown the sprouts evenly. Sprinkle with more kosher salt and serve immediately.

Blueberries:

Blueberry and Oatmeal Muffins

1/2 cup quick cooking oats

1/2 cup orange juice

3/4c whole wheat flour

3/4c all purpose flour

1/2 cup maple sugar

1 1/4 teaspoons baking powder

1/2 teaspoon salt

1/4 teaspoon baking soda

1/2 cup canola oil

1 egg, beaten

1 cup fresh blueberries

2 teaspoons maple sugar

1/4 teaspoon ground cinnamon

Preheat oven to 400'

Lightly grease a 12 cup muffin pan. In a small bowl, mix the oats and orange juice together. Set aside.

In a medium bowl, mix flour, 1/2 cup sugar, baking powder, salt, and baking soda. Thoroughly blend in the oil and egg. Stir in the oat mixture, and fold in blueberries. Spoon batter into the prepared muffin cups.
Mix 2 teaspoons sugar and cinnamon in a small bowl, and sprinkle evenly over the tops of the muffins.
Bake 18 to 20 minutes in the preheated oven, or until a knife inserted in the center of a muffin comes out clean.

*Substitute white sugar for brown sugar on a 1 to 1 basis, but add 4 tablespoons of molasses per cup, and decrease the total amount of liquid in the recipe by 3 tablespoons

*Remember to add blueberries to many of your favorite meals: yogurt, oatmeal, cereal, salads, sprinkle over vanilla ice cream!!!!!

Salmon:

Basil and Garlic Baked Salmon

2 cloves garlic, minced

6 tablespoons light olive oil

1 teaspoon dried basil

1 teaspoon kosher salt

1 teaspoon ground black pepper

1 tablespoon lemon juice

1 tablespoon fresh parsley, chopped

2 (6 ounce) fillets salmon

Preheat oven to 375' In a medium glass bowl, prepare marinade by mixing garlic, light olive oil, basil, salt, pepper, lemon juice and parsley. Place salmon fillets in a gallon zip lock bag and cover with the marinade. Marinate in the refrigerator about 1 hour, turning occasionally.

Place fillets in aluminum foil, cover with marinade, and seal. Place sealed salmon in the glass dish, and bake 35 to 45 minutes, until easily flaked with a fork. Remove foil and cook 5min until crisp on top.

Flax Seed:

Put it On or Mix it In With Other Foods Such as:

Yogurt and fruit
Cottage or ricotta cheese and fruit
Yogurt or ricotta
Smoothies and shakes
Mix it into pancake or muffin batter, or other baked goods (you'll probably need to add a little more water)

Turmeric:

Turmeric is a zesty spice often found in Indian cooking. I suggest buying it in the powder form and start using it as a new option to salt and pepper.

Legumes:

Lentil Soup (serves 6)
Recipe courtesy Giada De Laurentiis

2 tablespoons olive oil, plus extra for drizzling
1 medium onion, chopped
2 carrots, peeled and chopped
2 celery stalks, chopped
2 garlic cloves, chopped
Salt and freshly ground black pepper
1 (14 1/2-ounce) can diced tomatoes
1 pound lentils (approximately 1 1/4 cups)
11 cups low-salt chicken broth
4 to 6 fresh thyme sprigs
2/3 cup dried elbow pasta
1 cup shredded Parmesan

Heat the oil in a heavy large pot over medium heat. Add the onion, carrots, and celery. Add the garlic, salt, and pepper and saute until all the vegetables are tender, about 5 to 8 minutes. Add the tomatoes with their juices. Simmer until the juices evaporate a little and the tomatoes break down, stirring occasionally, about 8 minutes. Add the lentils and mix to coat. Add the broth and stir. Add the thyme sprigs. Bring to a boil over high heat.

Cover and simmer over low heat until the lentils are almost tender, about 30 minutes. Stir in the pasta. Simmer until the pasta is tender but still firm to the bite, about 8 minutes. Season with salt and pepper, to taste.Ladle the soup into bowls.

Sprinkle with the Parmesan, drizzle with olive oil, and serve.

Inflammation

2010-11-18T11:03:00.000-08:00

Chronic Inflammation

One of the new hot button issues being discussed in the medical community is the issue of Inflammation and its effect on the body in terms of chronic illness. Recent studies have pointed to chronic inflammation in the body as a root cause of Cancer, Heart disease, Diabetes, Depression, and Allergies.

So what is the deal with chronic Inflammation?

The school of thought on inflammation is as follows, It all starts with the immune system, the body's first line of defense against harm. When you are injured or sick your bone marrow dispatches white blood cells to root out infection and jump start the healing process. Sometimes the immune system gets a faulty distress signal and deploys unnecessary white blood cells. Those misguided white blood cells still mobilize just like they would if you were actually under attack, but because there is no infection for them to attack they end up hanging around. The problem is, your body isn't made to accommodate this kind of unfocused immune activity so those white blood cells start damaging your internal organs. They can also start to assault other cells the body uses to ward off disease cracking the door open for illnesses such as cancer. The great news is this.. We now know what common inflammation triggers are and what we can do to prevent them.

Top Inflammation Triggers:

Carrying excess weight: Swollen fat cells trigger the immune system to send white blood cells to protect the other cells causing all over inflammation. Over time they have found that this inflammation causes the healthy cells to resist insulin which in turn can lead to diabetes.

Eating high-sugar, high-carb, high-fat foods: Foods that quickly dump excess fat and sugar into the blood stream set off the immune response causing the inflammation process to begin.

Experiencing high anxiety: Basically the fight or flight system is working here. It has been proven that with the release of the stress hormone cortisol, a signal to the immune system is given to protect its host (your body). This protection response over time acts as an inflammatory response.

Breathing bad air: This is in the form of cigarette smoke, smog, or other air pollutants. All of these things are an assault on the lungs. The immune system rushes to fix the problem often times overcompensating and rather than healing, the white blood cells end up in excess leading to problems such as lung disease.

Top Inflammation Fighters:

Eating foods rich in Omega-3 fatty acids: Studies are now proving that Omega-3's (the good fat) work to dial down the over accumulation of white blood cells.

Eating lots of fruits and vegetables: Plants are a known inflammation fighter, they are full of anti-inflammatory elements such as magnesium (check out my post on Magnesium below), antioxidants, and carotenoids.

Get moving: Exercise has a powerful effect on inflammation. It helps you break down and sweat out those over released white blood cells. It is recommended that in our over consuming, stress filled society we need 45-50min of moderate exercise on most days to beat the inflammation. That 45 minutes can be broken down into several smaller 15 minute segments to still have the same effect.

Foods to add to your shopping cart that help reduce inflammation:

Greens
Blueberries
Salmon
Flax seed
Legumes
Turmeric

Some information derived from Womens Health, December 2010

Magnesium

2010-11-12T14:19:00.000-08:00

We do not hear to much about how important Magnesium is for our body so I thought I would do a post to fill you in on this super element....

A recent analysis showed that for every 100 milligram increase in magnesium intake, type 2 diabetes risk decreases by 15 percent. In addition to diabetes-risk reduction, magnesium is also crucial to controlling blood pressure, maintaining strong bones, keeping a healthy heart, and may even help preserve hearing in people exposed to loud noises. Magnesium may be lost from the body if you take some types of diuretic drugs to lower blood pressure or take birth control pills or estrogen.

Magnesium Requirements:
Women: 320mg
Men: 420mg

Foods that provide over 100 milligrams of magnesium per serving include:

• Halibut
• Cooked spinach
• Roasted pumpkin seeds
• Black beans
• High fiber bran cereals, like All Bran
• Brazil nuts
• Lima beans

What about a supplement?

A typical supplement contains between 50 and 100 milligrams. If you want to take a magnesium supplement keep in mind that there are many forms of this mineral so look at the amount of elemental magnesium. Supplements with magnesium gluconate have only about 6 percent elemental magnesium, magnesium citrate about 16 percent and the glycinate form has about half of its magnesium in elemental form.

As with all nutrients, more is not better — a high dose of magnesium acts as a laxative (like milk of magnesia) so the upper limit for supplementation is suggested to be 350 milligrams.

Also big warning: If you have Kidney disease Magnesium supplementation can be very dangerous.

Kamut!

2010-10-06T19:32:00.000-07:00

So I recently stumbled upon Kamut, pronounced "kah-moot". Kamut is known as the Great-grandfather of all grains. It is derived from the Egyptian word for "Wheat". Its kernels are two to three times the size of its modern wheat relatives.

I buy the Organic puffed Kamut cereal by Arrowhead Mills. For all the kids of the 80's it is reminiscent of the super yummy sugar cereal "Sugar Smacks".

How do I eat it? I use it to make a granola crunch, I sprinkle it on Greek yogurt to add 3g protein, and I add it to my steel cut oats for really great texture. I challenge you to give it a try!

Nutritional Breakdown:

Serving Size: 1 cup

Calories: 50

Fat: 0gm

Potassium: 70mg

Fiber: 2 g

Carbs: 11g

Protein 3g

Kamut Crunch

3 cups puffed Kamut
1/3c chopped pecans
1/2c dried cranberries
1/3c sunflower seed kernels
1/2 tsp ground ginger
1 tsp cinnamon
2 tbsp butter
1 tsp vanilla extract
1/2c maple syrup

Preheat oven to 350'

Mix first four ingredients in a large bowl. In a small saucepan melt butter and remaining ingredients. Simmer 3-5min and pour over cereal mixture, stirring immediately to coat well. Spread on lightly oiled cookie sheet and bake for 7-10min. Let cool before eating.

Favorite Fall Recipes

2010-10-03T17:13:00.000-07:00

I thought I would post two of my favorite Fall recipes using in-season Fall vegetables. The vegetables used in these recipes are just suggestions. Please feel free to be adventurous and use some of your favorite veggies and let me know how it turned out!!!

Vegetable Chicken Soup (Serves 4)

1 tbsp unsalted butter
1 tbsp minced garlic
1/2c chopped onion
1/2c chopped celery
1 cup cabbage, shredded
1/2c baby carrots
1 32oz chicken broth
1 cup chopped cooked chicken
1 can (14.5) diced stewed tomatoes
1 tsp black pepper
1 tsp kosher salt
1 tsp celery seed
1 bay leaf (remove before serving)
2 cups water (eyeball this, you just want to have enough liquid for a broth soup)

In a stock pot add butter, garlic, celery, and onion. Saute until translucent. Add all other ingredients to pan and bring to a rolling boil. Reduce heat and cover. Cook 30min.

*If you would like to add noodles add them the last 8-10min of cooking.

*Any vegetables can be added if you have them. I often and sweet baby green peas which the kids love!!!

________________________________________________________________________________

Fall Frittata (serves 4)

My kids love to have breakfast for dinner so this Frittata puts a fun spin on bacon and eggs!!!

6 eggs
6 egg whites
1 cup milk
1 tbsp unsalted butter
1 cup sliced mushrooms
1/2 c broccoli
1/2c onion
1/2 c shredded cheese (I like sharp cheddar or Feta)
salt, pepper, and garlic powder to taste

Preheat oven to 375 and grease a 9.5in glass pie plate.

Whisk together 6 eggs, 6 egg whites, and 1 cup milk, season with salt, pepper, and garlic powder, set aside.

In a large sauce pan add butter, mushrooms, onions and saute until tender. Add in broccoli and toss heat for 3-5 min. Add cooked vegetables to prepared pie plate and cover with egg mixture, DO NOT STIR. Sprinkle with cheese. Bake for 30-40min or until egg is cooked through. It will be golden brown and pulled away from the sides of the pie plate.

Serve with fresh salsa and whole wheat or sourdough toast.

Favorite Fall Vegetables

2010-09-20T11:06:00.000-07:00

Here is a list of some of my favorite Fall Vegetables:

ENDIVE:

Rich in Vitamin A, Vitamin C. Endive is very tasty added to salads along side Green apples.

BROCCOLI:

One of my most favorite vegetables!!! Broccoli is full of Vitamin C and many anti-cancer fighting components, considered a Super Food. Contains Indole-3-carbonyl a chemical that boosts DNA repair in cells and appears to block the growth of cancer cells.

CABBAGE:

Rich in Vitamin C, amino acids, and has anti-inflammatory properties. Also contains Indole-3-carbonyl a chemical that boosts DNA repair in cells and appears to block the growth of cancer cells.

BRUSSEL SPROUTS:

This is a fiber rich vegetable, 4 gm fiber per serving.

CAULIFLOWER:

In the same family as broccoli, This is a great substitute for potatoes if you are eating low carb!

ONIONS:

A staple in most kitchens year around but they peak in the Fall and Winter. Onions carry known anti-inflammatory agents that assist with reducing your cancer risk.

SPINACH:

The true SUPER FOOD! Packed with Vitamin A, Magnesium, Iron, and Folate. In the child bearing years increasing folate is important to help decrease your risk of birth defects.

ZUCCHINI:

Rich in Vitamin C, Folate, Potassium, and Lutein. Research has proven that Lutein is important with eye health.

I highly recommend taking a little time to look up the different produce you eat to learn about all it does for you. I know for me, if I am educated on the food I am eating I am motivated to use the really good stuff more frequently.

Info gathered from marksdailyapple.com and The Vegetarians guide to all things vegetable.

Buying in Season!

2010-09-20T10:33:00.000-07:00

One big change we have made in our family is attempting to only buy/eat fruits and vegetables that are in season. After doing lots of reading about the journey our food makes to get to our dinner table we decided that in order to eat "whole" , gone will be the days of eating strawberries in January or buying Asparagus year around.

One of the main reasons that this is an important concept to grasp is because of the major effect eating out of season has on our environment. The amount of money and fossil fuel it takes to deliver watermelon from Chile to the U.S. is unbelievable. We are depleting our earths resources at an incredible rate because of our new way of thinking that we should be able to have what we want whenever we want it.

According to the National Defense Council; in the U.S. alone our produce travels an average of 1500 miles to get to our table. This brings us to another important point about eating "in season". In order for fruits and vegetables to make that trip they must be harvested way before they are ripe. This cuts down on that very important ground/sun time these items need to meet their best nutrient potential. In theory you are eating vegetables that you are paying more for that are not at their best. You wouldn't buy a pair of shoes that didn't have all their parts so why are we buying our produce that way?

Now don't get me wrong this is not an easy task at all! It is pretty easy in the Spring and Summer but the Fall and Winter are brutal. Do not fret though I plan on giving you a list each season of produce that is season friendly and I will go one step further and give you recipes that will help you bring that produce to your table.

I truly count my blessing because of where I get to live. Being a resident of the Central Valley of California I am surrounded by one of the biggest agricultural areas in the U.S., fresh produce is available to me. For those of you who do not have that luxury I recommend shopping for your produce either at Whole Food Market or even better try to locate a local produce co-op in your area. A produce co-op works like this, local farmers join the co-op, they provide whatever produce they grow in that season (usually organic), you buy into the co-op and one day a week you go pick up your produce from your drop off station. The exciting thing about this is that you never really know what produce will be in your box! Once you get it you plan your meals around your box of yummy fresh produce. To find a co-op near you go to http://www.coopdirectory.org/. You can also ask around at your local health food store or organic produce market and they can put you in touch with the local co-op in your area.

Organic

2010-08-30T15:45:00.000-07:00

What is important to buy Organic??

Meat, Dairy, and Eggs:

Organic meat, milk, and eggs are free of antibiotics, added growth hormones, and pesticides. Unlike their conventional counterparts, the animals used for organic products are raised without antibiotics or hormones. Chemicals present in animal feed can end up in conventional meat, dairy, and eggs. However, organically raised animals eat an organic diet that does not contain pesticides or fertilizers. That's why the top three items on our buy-organic list are:

Meat including: Beef, Pork, Chicken, and Turkey
Milk and Dairy Products
Eggs (buying eggs from a local farm is best most cartons are VERY misleading)

Fruits and Vegetables:

The fruits and vegetables listed below have high levels of pesticides even after being washed, so these are a priority for buying organic. Most are thin-skinned, making them very susceptible to contamination. In general, produce with thicker skins retain less pesticide residues.

According to the Environmental Working Group, the following items contain the highest concentration of pesticides.

Peaches and Nectarines: Peaches require a large amount of pesticides to grow conventionally and have extremely delicate skin, making them the top organic fruit pick – with nectarines not far behind.
Apples: Apples are the second priority when choosing organic produce, as their pesticide loads consistently test high.
Bell Peppers: Bell peppers are the number one vegetable to buy organic. They have thin skins and are heavily sprayed with insecticides.
Celery: Celery lacks a protective outer layer and needs many different chemicals for conventional growth, making it number two on the list of vegetables to buy organic.
Strawberries: Strawberries rank high on the organic priority list. They are treated with very large amounts of pesticides, including fungicides. When purchased out-of-season, they probably come from a country with inadequate pesticide regulations.
Cherries: Cherries continually rank high for pesticide contamination.
Lettuce and Spinach: Lettuce and spinach are often found to have high levels of various pesticides – sometimes very potent types.
Imported Grapes: Imported grapes are likely to have higher pesticide levels than domestic. Vineyards may be sprayed with a number of different pesticides throughout the growing season. Because grapes have a permeable skin, even peeling will not eliminate the residues.
Pears: Pears consistently show high levels of pesticides when tested.
Potatoes: Potatoes are at high risk for pesticide contamination and may also be affected by chemicals, such as fungicides, in the surrounding soil.

Safer Non-Organic Foods

Not all foods have to be purchased organic. Packaged or highly processed foods such as chips, pasta, bread, cereal, oil, and canned or dried fruits and vegetables don't have a difference in safety and nutrient values between organic and non-organic versions.

*This is important to know because many of us think that we need to buy our canned vegetables organic and we do not. So here is a place we can save a little money!

Produce OK to buy non-organic:

*Think tough skin=safe

Fruit: pineapple, mango, kiwi, banana, mango, papaya, blueberries, watermelon
Vegetables: onions, avocado, sweet corn, sweet peas, asparagus, cabbage, broccoli, eggplant

Most info on this post was gathered from Healthcastle.com, Harvard Health, and The Environmental Working Group.

Sun-dried Tomato Chicken Panini with Summer Squash

2010-08-24T17:25:00.000-07:00

So I made this for dinner completely expecting my boys to turn their noses up at it because of all the grown-up flavors I used. I was shocked when not only did they eat it but they LOVED it. With that response from a 5 and 3 yr old I thought that it should definitely be a post.

Sun-Dried Tomato Panini with Summer Squash

4 thin boneless skinless chicken breasts
1/4c sun-dried tomatoes in oil
1/4c whole basil leaves
4 tbsp olive oil
2 tbsp minced garlic
salt/pepper taste
2 tbsp grated Parmesan cheese
2 summer squash of your choice (cut into thick slices)
2 tbsp melted butter
olive oil spray
8 pieces sourdough crusted wheat bread

Sun-dried tomato paste: In a food processor add tomatoes,basil,2tbsp olive oil,1 tbsp garlic, salt and pepper to taste. Blend until thick paste forms.

Preheat oven 350'

In 2 13x9 baking dish's drizzle olive oil in the bottom, lay chicken breasts in the bottom of one dish on top of the olive oil, smooth sun-dried tomato paste over the top of each breast, cover with aluminum foil.

In 2ND baking dish lay squash cut into thick slices lining the bottom of the dish. Melt butter and add 1 tbsp minced garlic to butter. Brush vegetables with butter mixture and season with salt and pepper. Cover with aluminum foil.

Place both in oven and bake at 350' for 20min. Remove aluminum foil sprinkle with Parmesan cheese and bake an additional 10min.

Spray sourdough bread with olive oil spray and grill in panini maker or on stove in a grill pan until bread is crispy.

Once bread is done make a sandwich with cooked chicken breast and grilled squash. Serve immediately!

Steel Cut Oats

2010-08-24T11:52:00.000-07:00

One of my new favorite breakfast items is slow cooked Steel Cut Oats with bananas and brown sugar. Tons of fiber, potassium, and good for you fats!!

Steel Cut Oats vs. Rolled Oats

There are two main differences between Steel Cut and Rolled Oats.

Steel Cut: Minimally processed and stronger texture

Rolled Oats: Processed to make them quicker to cook and softer in texture.

Rolled oats are more appropriate for baking due to their softer oat consistency as well as their shorter cooking time.

Nutritionally both Oats are about identical:

1 serving:
150 calories
2.5-3 g fat
27 g carbs
4 g fiber
5 g protein

So why do I prefer steel to rolled?

The main reason for me is the texture and they help me to stay fuller longer. Since the steel cut has not been processed down it takes the body longer to process it. I still only use rolled in my baking and when I make my granola.

Banana and Brown Sugar Oatmeal (serves 2)

1/2c uncooked steel cut Oats
2 cups water
1/2c soy milk
2 tbsp light brown sugar
1 banana sliced

In medium sauce pan bring 2 cups water to a boil. Slowly stir in oats. When oatmeal begins to thicken (5min) reduce heat to low and simmer uncovered for about 15min or to desired consistency. When oats have reached the consistency you like slowly stir in soy milk and heat until milk is warm and partially absorbed. Dish into two bowls and top with brown sugar and bananas.

Soy milk adds about 2g protein per serving

Other mix ins:

Sweeteners: Honey,maple syrup,molasses

Texture: Raisins, nuts,other fruit, cinnamon

Great Blog I found!!

2010-08-24T11:36:00.000-07:00

I found a new Blog that I LOVE! She is a nutritionist and a mom and has great recipes and tips!!!
www.Danispies.com

I wanted to post her list of tips for preparing quick meals and snacks!!!!

QuickBite Tips

Tips to keep in mind when you are preparing a QuickBite!

• What grows together, goes together. Think about it, tomatoes and basil, peas and mint, root veggies and rosemary…the seasons will assist you in pairing ingredients, so relax and let Mother Nature do the hard work!

• Work smarter not harder. Stick to the basics. Forget the 4 star menus, you don’t have to be a rocket scientist to come up with a delicious and satisfying meal…hey; you don’t even have to be a chef!

• Cook once. Eat twice. When you are able to prepare some home cooked meals, go ahead and make a little extra. For instance, maybe you’ll double up on the rice you are serving with your fish, then the next night you take that simple side and turn into a brand new meal…veggie fried rice anyone?

• Stock up. Once you set your kitchen up with "Kitchen Essentials" and "In the Pantry", you can whip up a meal at the drop of a hat!

• Trust your instincts. Use the recipe as a your guideline but use your own tastes and instincts to develop your final meal!

• Get creative. Some of the best dishes I have ever made were a result of playing around in the kitchen, so don’t think twice about experimenting.

• Have fun!! Cooking is a blast, so get in the kitchen and get ready to have a good time!

In Home Workout!!!

2010-08-19T10:25:00.000-07:00

THE NO-EQUIPMENT-NECESSARY WORKOUT, Men's Fitness (online)

When to use it: Having no access to equipment shouldn't prevent you from getting into shape. A body-weight-only program does have a few drawbacks--mainly, it's hard to manipulate your intensity by increasing the weight load on the muscles, and you really can't effectively work "puling" muscles such as back and biceps. But this program can be just the ticket if you're a beginner trying to break into the habit of training before getting some equipment or a gym membership; if you're traveling and want to maintain your shape on the road; or if you don't have the time to do your regular training routine but you want to do something.

1. BODY-WEIGHT SQUAT (legs) Put your hands on your hips or fold them over your chest (1a). From a standing position, feet about shoulder-width apart, squat down until both knees reach 90 degrees (1b). As you lower yourself, keep your lower back slightly arched, head up, and stick your glutes out as if you were going to sit in a chair. Also, be sure that your knees aren't out past your toes as you descend--if they are, you're not moving your glutes back far enough on the descent. Once you reach the bottom position, flex through your quads, hamstrings and glutes to power yourself back up to a standing position and repeat.

2. SIDE-TO-SIDE LUNGE (legs) With your hands on your hips, assume a comfortable stance, feet shoulder-width apart, head up and torso erect (2a). From there, step with your right leg straight out to your side, as deep as you can go without moving your left foot. Plant your right foot and bend your right knee to 90 degrees (2b). Then, flexing the muscles of your thigh, push yourself back up to a standing position and repeat the movement with your left leg. Alternate side to side in this fashion until you've completed 10 reps per leg.

3. INVERTED PUSH-UP (shoulders) Place your feet on a chair and your hands out in front of you at shoulder-width. Without moving your feet, creep your hands backward until your body is bent almost 90 degrees and your head is facing the floor. Press up until your arms are straight--you should resemble an inverted V (3a)--then slowly lower your head toward the floor until your arms are almost bent 90 degrees (3b) and repeat.

4. PUSH-UP (chest) Place your hands a little wider than your shoulders, put your toes on the floor, feet and legs together, and raise up into an arms-extended position (4a). Slowly lower yourself until your chest just touches the floor (4b), return to the starting position and repeat. As you lower yourself, concentrate on feeling the stretch in your chest, and flex on the way up rather than using a quick piston action to finish your set.

5. CLOSE-GRIP PUSH-UP (triceps) Do these the same as you do the regular push-ups, except bring your hands closer so that your thumbs and index fingers form a triangle beneath your chest (5a). As you descend, your elbows will point outward; once your chest comes in light contact with your hands (5b), slowly return to the starting position and repeat.6. LYING TORSO RAISE (lower back) Lie face down on the floor and place your hands loosely behind your neck (6a). Slowly raise your upper body until your chest is a few inches off the floor (6b). You should feel your lumbar spine and lower-back muscles contracting as you rise up. Hold the top position for a two-second count, slowly return to the starting position and repeat.

7. WEIGHTLESS CONCENTRATION CURL (biceps) Standing, grasp your left wrist with your right hand (7a). Apply pressure with the hand as you slowly and deliberately curl your left arm (7b). Once your elbow is fully bent, give your biceps an extra squeeze and hold for a second before slowly lowering. Complete all reps for one side before switching arms. Since you don't have the benefits of a weight, you need to do this exercise in a controlled fashion--focus on keeping your working biceps fully engaged throughout each rep, and apply some challenging pressure with that nonworking hand.

8. CRUNCH (abs) Lie faceup, your knees bent and feet on the floor. Keep your hands behind your head (8a)--avoid the temptation to pull on your head as you tire. Curl your torso as you bring your shoulder blades up a few inches (8b), squeeze your abs, and then slowly return to the starting position. To keep the pressure on, don't spend more than a second in the "down" position; the longer your shoulder blades are off the floor, the more work your abs must do.

WORKOUT
EXERCISE SETS REPS
Body-weight squat: 2sets of 15
Side-to-side lunge: 2sets of 10 *(each side)
Inverted push-up: 2sets of 10
Push-up: 2sets of 10
Close-grip push-up: 2sets of 10
Lying torso raise: 2sets of 10
Weightless concentration curl: 2sets of 10
Crunch: 2sets of 15

Instructions: Perform these exercises as a circuit; go directly
from exercise to exercise without resting, and rest one or two
minutes once you complete the first circuit before beginning
the second one. If you can get through the circuit twice and
have time left over, try getting a third circuit in.

Challenges of Working out when you are a mom!

2010-08-19T09:44:00.000-07:00

I often hear moms chatting about the impossibility of exercising in a world of long sleepless nights, small children, lack of childcare, husbands crazy work schedule, managing a house, working outside of the home and ALL of the one million other things all of us moms do on a daily basis.

I have to say scheduling time for yourself is a miserable undertaking because not only does it come with the hassle of making it happen it comes with the guilt of arranging a sitter, going really early when you are already to sleep deprived you can barely function, or really late which the husbands aren't to fond of because it cuts into "there" time with you. ;) So then the big question is, what the heck are we supposed to do?????

This week for me has brought an additional challenge that I did not anticipate, Jake starting Kindergarten. I thought this would make the situation easier. Boy was I wrong! School has a mind of its own. It is like this new controlling entity that has invaded our house and taken over. It tells what time we start our day, what time we end our day, and how many freaking times we will drive to "it" throughout our day. So as the mom, here I sit again trying to figure out what the heck I am going to do!!!!

So what did I do?

I had to cave in and sit down to write on a weekly calender hour by hour where "we" needed to be . Then stare at it for God knows how long and try to fit "myself" in there somewhere. I have learned over the last few months that if I do not fit myself in there in the form of exercise we as a family struggle. In doing this I remembered one very important piece of the puzzle that had slipped my mind in all the Chaos. I AM THE MOM! Which means I can do just about anything. If my children or my husband need me to do something for them I sure as heck always find a way to. Come Hell or high water ALL of their needs are met. So that is how I will look at my life now too. I need to give myself the same respect and diligence I give to them.

So my challenge to you:

Look really close at your week and just as you pen in dentist and Dr appointments pen in time for you to exercise.
Do not be ashamed to ask one of the other hard working moms in your life to help you. There is no shame in asking a friend to watch your children for 1 hour so you can work off some of the days stresses. Then in turn you can watch her children so she can do the same. What a great way to put a spin on the average 2 hour play date!!!!
Talk to your spouse, make him understand that this no longer can be pushed aside if he wants you to be the best wife and mother you can be. We ALL know our husbands want us to look the best we can because sad enough they see it as a reflection on them.
Do not set up unreasonable expectations at the beginning that you are sure to fail and then feel crappier than you already do. Research has shown that 3 10 minute bursts of heart pumping activity is just as effective or maybe even more effective then 30 minutes all together. Find three 10min time slots in your day.
Forget the housework and the beloved face book at Nap Time, I promise you it will all be there when you return but this time you will feel great because you just did something great for yourself. Use that time to pop in a video or watch "fit" TV. You can rent exercise videos from the library if money is a problem. Or google in home exercises and you will be bombarded with tons of exercises you can do without any equipment.
Buy a jump rope! 10minutes of jumping rope is brutal!!!!!!
Last but not least, STOP making excuses and just do it. You do not allow this type of behavior anywhere else stop allowing it here!!!!!

In my next post I will post several workouts I found online that you can do at home without equipement!!!

Linguine with Sun-Dried Tomatoes

2010-08-17T20:09:00.000-07:00

1 pkg whole wheat linguine
1 jar sun-dried tomatoes in oil
1/4c pine nuts
3 cloves garlic,minced
1/4c extra virgin olive oil
3/4c feta cheese, crumbled
2 tbsp fresh basil, cut into thin strips

Cook pasta per package directions.

Drain tomatoes saving 2 tbsp oil. Cut tomatoes into thin strips. In a large skillet heat pine nuts on med/low, stirring often until toasted, about 5min. Remove nuts from skillet. Increase heat to medium and saute garlic in the oil you pulled from tomatoes and 2 tbsp additional olive oil for about 1 min until garlic is fragrant. Stir in tomatoes and remove from heat.

Toss together tomato mixture, hot cooked pasta, feta, and basil in a large bowl. Sprinkle with pine nuts!!!

Also tasty with a little grilled salmon or tuna crumbled in.

Turkey Wrap

2010-08-16T13:38:00.000-07:00

In honor of the first day of school I thought I would post a lunchbox idea. Instead of a sandwich how about a wrap???

Turkey Wrap

whole wheat tortilla
1 tbsp hummus
2 slices turkey or ham
1 slice cheddar cheese
1 leaf romaine lettuce
1 tsp yellow mustard

Layer all ingredients, roll up and cut in half. Fits easily in a zip lock or side by side in a plastic sandwich box.

Hummus

2 cloves garlic, chopped
1 can garbanzo beans, drained and rinsed
2 tbsp tahini
2 tbsp lemon juice
3 tbsp olive oil
2 tbsp water
1 tsp cumin
1 tsp sea salt
1 tsp black pepper

Add all ingredients to food processor or blender, except olive oil. Begin to blend on low/med adding olive oil as it blends. Store in Tupperware for up to a week.

Green Tea

2010-08-15T19:00:00.000-07:00

For years my drink of choice was an ice cold Dr. Pepper but in recent months after deciding to stop drinking soda I discovered Iced Green Tea! My new favorite drink!!! When I started drinking it I had no idea how good it was for me and now that I am hooked I am pleased to report that I now have a vice that is improving my health. I found this great article online at About.com:Chinese Food and thought that I would share it with you....

The Miracle of Green Tea:

Is any other food or drink reported to have as many health benefits as green tea? The Chinese have known about the medicinal benefits of green tea since ancient times, using it to treat everything from headaches to depression. In her book Green Tea: The Natural Secret for a Healthier Life, Nadine Taylor states that green tea has been used as a medicine in China for at least 4,000 years.

Today, scientific research in both Asia and the west is providing hard evidence for the health benefits long associated with drinking green tea. For example, in 1994 the Journal of the National Cancer Institute published the results of an epidemiological study indicating that drinking green tea reduced the risk of esophageal cancer in Chinese men and women by nearly sixty percent. University of Purdue researchers recently concluded that a compound in green tea inhibits the growth of cancer cells. There is also research indicating that drinking green tea lowers total cholesterol levels, as well as improving the ratio of good (HDL) cholesterol to bad (LDL) cholesterol.

To sum up, here are just a few medical conditions in which drinking green tea is reputed to be helpful:

cancer
rheumatoid arthritis
high cholesterol levels
cardiovascular disease
infection
impaired immune function

What makes green tea so special?
The secret of green tea lies in the fact it is rich in catechin polyphenols, particularly epigallocatechin gallate (EGCG). EGCG is a powerful anti-oxidant: besides inhibiting the growth of cancer cells, it kills cancer cells without harming healthy tissue. It has also been effective in lowering LDL cholesterol levels, and inhibiting the abnormal formation of blood clots. The latter takes on added importance when you consider that thrombosis (the formation of abnormal blood clots) is the leading cause of heart attacks and stroke.
Links are being made between the effects of drinking green tea and the "French Paradox." For years, researchers were puzzled by the fact that, despite consuming a diet rich in fat, the French have a lower incidence of heart disease than Americans. The answer was found to lie in red wine, which contains resveratrol, a polyphenol that limits the negative effects of smoking and a fatty diet. In a 1997 study, researchers from the University of Kansas determined that EGCG is twice as powerful as resveratrol, which may explain why the rate of heart disease among Japanese men is quite low, even though approximately seventy-five percent are smokers.

Why don't other Chinese teas have similar health-giving properties?
Green, oolong, and black teas all come from the leaves of the Camellia sinensis plant. What sets green tea apart is the way it is processed. Green tea leaves are steamed, which prevents the EGCG compound from being oxidized. By contrast, black and oolong tea leaves are made from fermented leaves, which results in the EGCG being converted into other compounds that are not nearly as effective in preventing and fighting various diseases.

Other Benefits:
New evidence is emerging that green tea can even help dieters. In November, 1999, the American Journal of Clinical Nutrition published the results of a study at the University of Geneva in Switzerland. Researchers found that men who were given a combination of caffeine and green tea extract burned more calories than those given only caffeine or a placebo.

Green tea can even help prevent tooth decay! Just as its bacteria-destroying abilities can help prevent food poisoning, it can also kill the bacteria that causes dental plaque. Meanwhile, skin preparations containing green tea - from deodorants to creams - are starting to appear on the market.

Harmful Effects?
To date, the only negative side effect reported from drinking green tea is insomnia due to the fact that it contains caffeine. However, green tea contains less caffeine than coffee: there are approximately thirty to sixty mg. of caffeine in six - eight ounces of tea, compared to over one-hundred mg. in eight ounces of coffee.

Author:Rhonda Parkinson

Vegetarian Lasagna

2010-08-13T15:40:00.000-07:00

Meat can be added to this lasagna if vegetarian is not your style but I challenge you to try it without it first. For this recipe just eyeball the amount of vegetables. I never use the same amount and it always turns out. I would guess it is somewhere around 1/2 cup- 3/4cup each.

2 tbsp olive oil
sliced onion
zucchini, chopped
green peas
small broccoli florets, chopped
5 marinated artichoke hearts, chopped
1 can organic stewed tomatoes, undrained
1 small can tomato paste
1 tbsp minced garlic
small amount of juice from marinated artichokes
1/4c crumbled feta cheese
Pepper and salt to taste
Whole wheat lasagna noodles (Cook as directed and set aside)

Add all above ingredients to saute pan except feta and cook on medium heat until combined and vegetables are soft. Sprinkle with feta, set aside.

2 cups Ricotta cheese (medium container)
3-4 tbsp fresh Parmesan cheese, grated
1 tbsp parsley
1/2 tbsp oregano
1 tsp garlic powder
Salt and pepper to taste.

Combine ricotta cheese with other listed ingredients and set aside

2-3 cups grated mozzarella cheese
fresh Parmesan, grated for garnish

Preheat oven to 375. Grease 13x9 casserole dish with a little olive oil. Begin layering noodles, cheese mixture, vegetable mixture, and mozzarella cheese. Does not need to be heavy layering, you want to have enough for about 3 layers. Final layer should end with mozzarella cheese and your Parmesan cheese garnish. Bake at 375 for 30min or until layers are bubbling and cheese is melted.

Super foods!

2010-08-11T15:38:00.000-07:00

There has been alot of talk in recent months about "Super Foods". I thought I would take some time to explain what these are and why they are so SUPER.

Super foods are foods that are saturated in their nutrient. These are food that occur naturally and in their pure form boost maximum nutrient potential and maximum health benefits. The great thing about these foods is that you do not need to do anything to them in order to make them REALLY good for you. They do not require packaging to tell you how good they are. They do not require another ingredient to make them shine.

A Super Food is also a food that after years of research on multiple continents have been shown to lower cholesterol, reduce heart disease, and inhibit cancer cell production. They have not been engineered to do this they are just so saturated with the good stuff they do it on their own.

Key components to Super foods are Antioxidant rich, Omega 3 rich, and fiber rich.

Antioxidants: substances that prevent oxidative damage to our body. when oxygen breaks down it produces free radicals (waste) this waste builds up and starts breaking down our system. Antioxidants eat up the free radicals.

Omega 3: essential fats that promote a healthy heart. They are necessary for human health but the body can' t make them. They work by reducing inflammation. Inflammation creates an environment that disease and cancer cells love to make home in.

Fiber: Fiber is the flushing component needed to keep things moving. We do not want food sitting and rotting in our system causing inflammation and the release of toxins. Just as dead things rot in our environment food rots in our body.

Here is a list of some of the tops Super Foods:
Beans
Blueberries
Broccoli
Oats
Barley
Oranges
Salmon (Wild not farmed)
Soy (soy fiber) ex. Edamame
Tea (Green and Black)
Walnuts
Almonds
Flax seed
Kale and other Leafy greens

I try to fill our weekly menu with as many of these items as I can. The great thing about many of these items is that they are really tasty and really easy to find in the market.

Whole Wheat Blueberry Pancakes

2010-08-11T13:45:00.000-07:00

Pancakes are a big hit in our house on Saturday mornings, here is one of my favorite whole wheat recipes. When I switched to these pancakes with real maple syrup my kids didn't even skip a beat!

1 1/4c whole wheat flour
2 tsp baking powder
1 egg
1 cup milk
1/4tsp salt
1 tbsp maple sugar
1/2 tsp vanilla
1/2-3/4c blueberries (Make sure they are Organic. Blueberries are one of the worst culprits for being over treated with pesticides. Costco sells a frozen organic blueberry if fresh is not an option)

Sift together flour and baking powder and set aside. Beat together egg, milk, vanilla, salt,and sugar. Stir in flour until just moistened. Gently fold in blueberries. Make as you would any other pancake.

Yogurt!

2010-08-10T14:08:00.000-07:00

Many of my friends ask me what kind of yogurt I feed my kids and what do I put in it? I thought we needed a post on this. My new great love is Greek Yogurt.

Why go Greek ?

Greek Yogurt has minimal "humane" interferences (processing)
It has 2x the protein of regular yogurt (12g vs. 20g for 1 cup)
Half the carbs of regular yogurt (16g vs 9g)
More fat! That's right this IS a good thing. More natural fats mean that it is less processed. Good news is when it has real naturally occurring fat your body knows how to use it and it helps you to stay fuller longer. This is different from regular yogurts that use artificial sweeteners that trick your body.

*When you eat dairy you should be eating fat because that is what it is. If you eat "real" food your body knows how to use it. Shocking concept? Dairy has Fat in it? Ummmm Ya! It comes out of the animal that way so that is how it should be consumed.

My favorite Greek Yogurt is Chobani!!!
This unique straining process is what makes Chobani Greek Yogurt “Greek” and full of flavor and health benefits:·

All natural.
No preservatives.
No artificial flavors. ·
No synthetic growth hormones: No rBST-treated milk.·
Includes 5 live & active cultures, including 3 probiotics.·
Made with real fruit. ·
Twice the protein of regular yogurts.·
A good source of bone-building calcium.·
Gluten-Free and Kosher-Certified.·
Safe for people with corn, nut and soy allergies.

If you google it you can go to their site and print a coupon to give it a try.

I either buy it plain and add my own mix ins or if I need a quick grab I will buy the one with the fruit already added. They use only real fruit.

My favorite home made mix in:

Favorite berry of your choice
1 tsp maple syrup

In a blender add your favorite berry (Strawberry, blueberry, raspberry) then add 1 tsp maple syrup. Pulse until mixed but chunky. Scoop into a Tupperware and refrigerate all week, Scoop out what you need and add it to the top of your plain yogurt. Yummy!!!!

To add more texture add in your favorite nut. I love pecans!!!!!

Easy Whole Wheat Pizza Crust

2010-08-06T20:53:00.000-07:00

This is a no fail pizza crust the whole family will love!

1 tsp sugar (I use maple sugar but white is fine)
1 1/2c warm water
1 tbsp active dry yeast (I use the individual yeast packets, this ensures they are fresh)
1 tbsp olive oil
1 tsp sea salt
3 cups whole wheat flour
1/2c all-purpose flour

In a large bowl, dissolve sugar in warm water. Sprinkle yeast over the top and let stand 10min until foamy.
Stir in olive oil and salt into yeast mixture. Then add whole wheat flour and 1/4c white flour, mix until dough starts to come together. Tip dough from bowl onto surface with remaining white flour, and knead until all flour absorbed and the ball of dough becomes smooth. Place dough in an oiled bowl and turn to coat surface. Cover loosely with towel and let stand on the counter until doubled in size, about 1 hour.
When dough is doubled, tip dough onto lightly floured surface and divide into 2 pieces for 2 thin crust pizzas or leave whole for 1 thick crust pizza. Form a tight ball place in oiled bowl, cover and let rise an additional 45min until doubled in size.
Preheat oven to 425. Roll a ball of dough with a rolling pin until it will not stretch any further. Place on a well oiled pizza pan and use your hands to pull dough to fit pizza pan. (I use a 1in rectangle baking sheet).
Top pizza with favorite topping and bake 15-20min until crust is crisp and cheese is melted.

Body Weight

2010-08-06T20:41:00.000-07:00

Fun tool to calculate what your ideal body weight is based on your frame.

Ideal Body Weight Calculator - MyDietExercise.com

This is a fun website overall, Check it out!!!

Food Inc.

2010-08-06T19:49:00.000-07:00

If you haven't seen this documentary you must! I will warn you, If you do not want to dramatically change the way you and your family eat DO NOT WATCH!

Official Food, Inc. Movie Site - Hungry For Change?

While you visit their site why don't you take a minute to sign their petition to help bring healthy food to our schools!!!

Lets talk about Natural Sweetners!

2010-08-03T20:45:00.000-07:00

My Opinion:I have always been a pretty strong advocate for avoiding all kinds of artificial sweeteners. There have been countless studies done that show that not only do they perpetuate abnormal cell growth (tumors), they are an appetite enhancers and very difficult for your body to recognize and know what to do with. Generally speaking when your body does not know what to do with something it holds on to it.

The diabetic population has been encouraged to use artificial sweeteners as a way to allow them to eat sweets. Recent literature discusses that this approach may in fact be harder on the pancreas which in turn causes the instability in blood sugars. A better approach for diabetics and non-diabetics would be to use natural sweeteners or REAL sugar only and limit them considerably.

Artificial sweeteners: Splenda, Equal, Sweet n low.

Below you will find an article on Natural Sweeteners that I borrowed from: Hillbillyhousewife.com, 2005

I found this article online and I thought it did a great job discussing what Natural Sweeteners actually are. It is a common question that comes up so I thought I would share it with all of you.

Natural Sweeteners

First be aware that natural sweeteners are far more expensive than plain white sugar. If you want to sweeten your food naturally then you're going to have to cough up the cash to do it. White sugar, brown sugar and powdered sugar on the other hand, are easily the least expensive sweeteners one can use and are universally available too. For those of us who must watch every single cent of our food dollar and still fulfill our doctor's recommendations, processed sugar is probably the best choice. It works perfectly in cooking and baking and is the standard by which we measure other sweeteners, both natural and artificial.

Brown sugar is simply white sugar that has been mixed with a little bit of molasses to give it a darker color and richer flavor. Powdered sugar is white sugar that has been finely ground to make it suitable for specific applications like frosting and candy. Both are available in organic form at about 4 times their regular price. Many people will turn their noses up at processed sugars, but I do not count myself among them. While I appreciate the theory behind all-natural sweeteners, I cannot always afford them and that means using regular sugar more often than not. The key I feel, is to use fewer sweeteners in general, regardless of whether they are natural, processed or artificial.

If one must have natural sweeteners, there are plenty from which to choose. The most common is honey. The least expensive way to buy it is in a large bottle at a warehouse store like Sam's or Costco. It can usually be found at an almost reasonable price at discount superstores. Usually (but not always) large containers are cheaper per ounce than small containers. Check the unit price to be sure. The type of honey available at all of these establishments is pure honey. It is illegal to doctor honey in any way, so generally you can be sure that even the cheap stuff is good quality. Since most of the honey I buy is used for baking, I don't mind purchasing honey that has been heat treated to remove the beeswax. If you need raw honey then your local Natural Food's Store is a good place to find it. Also consider looking for it at local farmer's markets. In the country I've seen houses with signs by the road that say "Honey For Sale". They are great places to find high quality at a moderate price. Honey will never be cheap, but if you shop around, economical sources can be found.

Maple Syrup is another delicious natural sweetener. It takes 30 to 40 gallons of sap to make 1 gallon of maple syrup. If you figure that each tree provides an average of 10 gallons of sap, then it becomes obvious why it's so expensive. Farmers must boil down 3 to 4 trees worth of sap to get 16 cups of syrup. The process is labor and resource intensive. Results are pure heaven, but we pay the price for it too. Tiny jars of maple syrup available at most supermarkets are probably the most expensive way to buy it. Most warehouse stores sell large jugs that are cheaper per ounce. (This has become our go-to sweetener. I buy a pretty large container at Costco for around $13. It also comes in a powdered version (Maple Sugar) which you can buy at Whole Foods Market. The brand I like is Aunt Patty's)

Molasses is the poor-man's natural sweetener. It's more expensive than white sugar, but less than honey. It has a strong, pleasant flavor that just hovers around bitterness. In the South it has been used extensively for centuries. Most molasses is labeled unsulphured these days, but check the label to make sure. Sulphured molasses is processed from unripened sugar cane. Sulphur is used to allow the manufacturer to get as much sweetness from the cane as possible. With fully ripened sugar cane, sulphur is not needed because the plant willingly releases it's sweetness. Blackstrap molasses is a concentrated version of molasses that is very high in iron. It is made from the last pressing of the cane and therefore retains the most nutrients. I like to keep a bottle around the house for flavoring and as a nutritional supplement.

Other liquid sweeteners include barley malt and brown rice syrup. Both are good tasting, but slightly bitter. Brown rice syrup has the superior flavor, but barley malt has slightly more sweetening power. Both are about half as sweet as honey.

Corn Syrup is not a natural sweetener. No matter what anyone says about it, it is totally processed, usually from genetically modified corn. In baking I try to replace it with an equal amount of honey or molasses or any other liquid sweetener. Generally speaking I have found this a successful alternative. The main thing corn syrup has going for it is it's price. At my local Dollar Store I can get 32 ounces for $1. This makes it a tempting purchase for a frugal kitchen. Use your best judgement in deciding if it will be part of your diet or not. Most whole foodists choose not to use corn syrup in any form.

Organic Cane Sugar, another granulated sweetener, is quite similar to white sugar. The only differences are that it retains some of the molasses from the cane and does not go through the bleaching process. It is finely granulated and of all of the natural sweeteners is the most like white sugar in texture and application. If you must have a wholesome sweetener that is very similar to white sugar, then this is your best bet. Sometimes it is called Florida Crystals, which is a brand name. Organic cane sugar tastes good and is a natural alternative to white sugar.

If organic is your preference then plain white sugar, brown sugar and powdered sugar are all available in organic versions. Once again they are pricey. Natural food stores and larger grocery stores carry these products and they can be used just like regular sugar.

If you need and can afford natural sweeteners then go ahead and make use of them. It is certainly less expensive to use natural sweeteners and make your own natural foods at home than to buy them ready-made. But if you can't afford natural sweeteners, then don't worry about it. White granulated sugar, brown sugar and powdered sugar are not as bad as some would have us believe. By using fewer added sweeteners and focusing more on naturally sweet foods like ripe fruits, fresh vegetables and whole grains, we can still reap the benefits of whole foods. If you have enough money to indulge in the higher price versions, then by all means do so. If you don't have the extra cash then use the economical alternatives and take comfort in the knowledge that you are still feeding your family well. Homemade foods, whether they contain white sugar and margarine or butter , are still much better for the family and for our dietary goals than prefabricated foods plucked ready made from the aisles of the supermarket.

Sneakin in the Veggies!

2010-08-01T17:21:00.001-07:00

One of my favorite ways to sneak in veggies is to add them to something you already make that your kids love.

My favorite example is to add as many veggies as I can to the Pasta Dishes I make regularly. Most kids love pasta with red sauce so even if you use a jar sauce add your own veggies to it. You can try to chop them and add them or if texture is a problem add the sauce and veggies to a blender or food processor and blend. The kids will never know.

My second example is Taco Meat: add onion, bell pepper, and tomatoes diced to any ground meat and serve in a tortilla. If your kids do not like the lettuce and tomato on top they are getting 3 veggies in the meat. This trick can also be used in hamburgers/cheese burgers.

Lastly, Soup: Add as many veggies as you can to your soup. Even if they don't eat the veggies themselves often they will eat the noodles or drink the broth which is now filled with tons more nutrients.

Quick and easy lunch for mom!

2010-07-30T13:55:00.000-07:00

This is one of my go to meals at home for lunch. Very easy, really yummy, and healthy!!

Mediterranean Pasta salad

I will list the ingredients that I commonly put in but really any veggies of your choice would be good.

1-2c cooked whole wheat pasta (I cook a little extra when I make a pasta for dinner and put it in a zip lock bag for when I want to make this pasta salad)
1/2 can solid white albacore tuna chopped
handful of sun dried tomatoes, sliced
1/2c chopped artichoke hearts
handful of button mushrooms
1/4c olives (I like kalamata olives, pitted and sliced)
1/4c feta cheese
Balsamic vinaigrette

Combine all ingredients in a large bowl and toss with dressing to coat. You can chill it or eat it right away!

Cowboy Vegetarian Nachos

2010-07-29T16:31:00.001-07:00

Who doesn't love nachos?
Here is my healthy vegetarian spin on an old favorite!

1 can Organic black beans, undrained
1 can Organic pinto beans, drained
1 small can green chili's
1/4c diced yellow onion

Add to small sauce pan and simmer for 10-15min.

2c grated sharp cheddar cheese
1c diced tomatoes
1 small can sliced black olives
1/3c green onion, diced
Organics brand: Yellow or blue corn tortilla chips

In a casserole dish smother chips with beans and all ingredients listed above. Bake at 350 for 15-20min till cheese is bubbly. Let sit 5 min before serving.

*If you want to add a kick you can drizzle a little enchilada sauce over the chips before adding the other ingredients.

Before serving garnish with:

1 avocado, chopped
Sour cream (that's right, real sour cream, not a typo)
Salsa of your choice. (I make mine then store it in the fridge for the week to add to different meals)

How come real (whole)sour cream?

If you flip around any dairy product that has whole,low, or nonfat options you will notice that the "lighter" options require more processing and added ingredients to get them to maintain at that lower fat content. Since we limit the processed foods we consume we just buy the dairy in its original fat content. We also just eat/drink a whole lot less of it in general.

I have found with this new cleaner way of eating fat and calorie content is much less important. When you are eating REAL food your body knows how to properly process it rather than store the unrecognizable synthetic lightening agent they add to make it lowfat.

Snack Ideas

2010-07-29T16:06:00.000-07:00

Here are some of my new favorite snacks for the kiddos:

Terra: Crinkle Cut Sweet Potato Chips with Sea Salt
Good Health: Veggie Chips
Pirate Bootys: White Cheddar
Odwalla sweet/salty Peanut bar or Banana nut
Any flavor KIND bar
Pecans or various mixed nuts
String cheese (mozzarella or Colby jack)
Greek yogurt (with fruit or I add 1 tsp fruit jelly)

With kids it is tough because we need snacks we can grab and go. These are the ones that I have found that the kids love and overall quality is above the curve.

I fill in the holes with lots of different fruits and veggies.

The two types of juice I buy: Simply Orange Juice Company Brand

Simply Apple
Simply Orange

You can find both of these at VONS in the refrigerated juice section.

Fresh Pesto and Chicken Pasta

2010-07-27T18:16:00.000-07:00

Serves 4

Prep time: 15min, Cook time 20min

Pesto:

2 cups fresh basil leaves
2 tbsp pine nuts
3 tbsp fresh grated Parmesan cheese
1/4c olive oil
1/3c marinated artichokes with juice

Pulse in food processor until thick paste forms. Set aside.

Chicken:

1tbsp olive oil
1/4c diced onion
1 tbsp minced garlic
1 cup chopped boneless skinless chicken breast
1/4c water

Garnish:

1c diced tomatoes
1/4c sun-dried tomatoes

Add all ingredients to skillet except water and saute until chicken cooked through. Add in Pesto sauce and water and stir. Turn heat to low and allow sauce to simmer. Stir in whole wheat pasta of your choice, coat with pesto sauce and garnish with diced tomatoes and sun-dried tomatoes.

What do I eat?

2010-07-27T13:30:00.000-07:00

A few of the new eating rules my family follows:

Limited processed foods.
If I buy something that is packaged it needs to have less than 6 ingredients.
I must be able to purchase those 6 ingredients in the supermarket where I am buying the above mentioned packaged item .
Eat as much "Real" food as I can. Food that my great great grandma would recognize.
Very limited fast food.
Mostly Organic (post to follow about this)
Grass fed beef, free range chicken, and fresh fish/shrimp.
We add in vegetarian meals either for lunch or dinner a few times a week.
Lots of whole grains, very limited white pasta/rice/breads.

How do I handle the food items my kids eat that I have no control over? (Birthday parties,School functions, friends house.) I don't worry about it and I let them eat it!!!! The large majority of their diet is healthy REAL food so a cupcake at school is OK with me. They are kids!!

And here we go......

2010-07-27T11:51:00.000-07:00

Hello Friends!
It has been almost a year since I stopped blogging full-time and after MANY changes I am back at it. I have decided to return to the blogging world because I have a passion for blogging and now that I am back to work only 2 days a week and my boys are both in school I have a "little" time. When deciding to come back I knew that this blog could not be the same as it was because I am not the same girl I was a year ago. My blog will still have lots of my recipes that you all love so much, but there is a TWIST!

Back in February we as a family made a dramatic change in how we eat. Things had gotten out of control. I was working so much and so stressed that not only my eating habits but Doug and the kids as well had gotten less than sub-standard. Of course; right I am the vessel to which all things food come out of this house. I had always been a pretty fair eater but with busy schedules we moved to cheap, fast, and easy. As a result our health as a family deteriorated. I was suffering from insomnia, joint pain, heart problems, and depression. Doug was ALWAYS tired and lacked the energy he had once had. My boys were sick ALL the time. Many of you know we would be sick for two weeks and "well" for one. Countless doctor appointments, antibiotics, and sleepless nights had worn us down.

In February Doug and I took a much needed week vacation to Hawaii for our ten year wedding anniversary. While there we actually had time to take a breath. During that week we did lots of talking and realized how unhappy we both were and how desperately we as a couple wanted to make a change for the good to protect the well being of our family. We have been blessed with the type of relationship that seems to end up at the same fork in the road, at the same time. We are an excellent team! So we made the decision that week that we would move forward with a fresh start. We shook on it, and that was all she wrote.

Once returning we set up a plan of how we would approach our new life. This life for all of us would include proper nutrition, exercise, and positive family time together. Over the course of the next few months we did everything we could to learn as much about what our bodies need to thrive and most importantly what our beautiful boys need to thrive.

So that is what this blog will be from now on. Our/my journey to whole health as a family. I will share with you what I have learned, I will share with you what we eat with a promise that EVERY recipe on this blog will be healthy and safe for your family. Many things we eat are the same but with a new twist. I will put up a warning; some things I share you may not agree with and that is OK. Lets dialogue. There is a comment section for a reason. I would also love your input as well on what works in your family.

My promises are as follows:
1. Every recipe will be healthy (you won't have to worry about what to change or cut out)

2.If I state an opinion that is "mine" you will know. If it is research based you will know that as well.

3.I will help get the word out on proper nutrition for our kids. I won't just tell you what NOT to do, I will share with you what you CAN do. You are the "moms" you build the families.

4. I will make you laugh because trust me I make terrible mistakes in life, most of which are hysterical to others :)

So enough blah, blah, Let's get started!!!!!!