Food for thought...

I have received this email numerous times and find it fascinating!  Not necessarily all proven by science, yet amazing!

A  sliced Carrot looks like the human eye. The  pupil, iris and radiating lines look just like the human eye... And YES, science now shows carrots  greatly enhance blood flow to and function of the  eyes.

 

A  Tomato has four chambers and is red. The  heart has four chambers and is red. All of the research shows tomatoes  are loaded with lycopine and are indeed pure heart  and
blood food.

Grapes hang in a cluster that has the shape of the heart. Each grape looks like a blood cell and all of the research today shows grapes are also profound  heart and blood vitalizing food.

A  Walnut looks like a little brain, a left and right hemisphere, upper cerebrums and lower cerebellums.  Even the wrinkles or folds on  the nut are just like the neo-cortex. We now know walnuts help develop more than three (3) dozen  neuron-transmitters for brain function.

Kidney Beans actually heal and help maintain kidney function and yes, they look exactly like the human kidneys.

Celery, Bok Choy, Rhubarb and many more look just like bones. These foods specifically target bone strength. Bones are 23% sodium and these foods are 23% sodium. If you don't have enough sodium in your diet, the body pulls it from the bones, thus making them weak.  These foods replenish the skeletal needs of the body.

Avocadoes,  Eggplant and Pears target the health and function of the womb and cervix of the female - they look just like these organs. Today's research shows that when a woman eats one avocado a week, it balances hormones, sheds unwanted birth weight, and prevents cervical cancers. And how profound is this?  It takes exactly nine (9) months to grow an avocado from blossom to ripened fruit. There are over 14,000 photolytic chemical constituents of nutrition in each one of these foods (modern science has only studied and named about 141 of them).

Figs are full of seeds and hang in twos when they grow..  Figs increase the mobility of male sperm and increase the numbers of Sperm as well to overcome male sterility

Sweet Potatoes look like the pancreas and actually balance the glycemic index of diabetics.

Olives assist the health and function of the ovaries 

Oranges, Grapefruits, and other Citrus fruits look just like the mammary glands of the female and actually assist the health of the breasts and the movement of lymph in and out of the breasts.

Onions look like the body's cells. Today's research shows onions help clear waste materials from all of the body cells. They even produce tears which wash the epithelial layers of the eyes. A working companion, Garlic, also helps eliminate waste materials and dangerous free radicals from the body. 

Until Monday... keep thinking veggies and protein! 

EAT FRESH…

I know this is probably one of the hardest things to get used to,  but it is essential to eat as much fresh and/or home cooked food as possible. As a society, we eat so much packaged/processed food, which works in a pinch, but getting too much of it doesn't satisfy you long term—and can leave you eating more and packing on the pounds.  If you can pack up some of tonight’s dinner for tomorrow’s lunch - that would be ideal.  I am all about the leftovers! Not only will you save calories and get more nutritious food, you'll also save money!

Some weekends are spent in the kitchen just cooking up tons of food to portion out and freeze for the future!  It’s a lot of extra work, but so worth it.  I know exactly what is going into my food, and that takes care of a lot of the guesswork!  I have the control and accountability! There are those rough days that it would be so much easier to pick up the phone and have just about anything in the world delivered when I don’t feel like cooking, but I know there will always be something healthy in my freezer ready to go, JUST HEAT IT UP!

Write it down…

As I am keeping my food journal, I am also keeping track of my workouts!  It is beneficial to see my progression and keep focused on my goals.  In the cool, slippery months when I am working out on the indoor equipment, the treadmill and the stationary bike, I can see that just upping the level, picking up some speed, walking/running on an incline, I can see how many calories I am burning.  Once I am back on the Chicago Lakefront path I have the MapMyRide app on my iPhone and I am able to gauge my distance and speed!  Keeping a journal helps me focus on how I am feeling, watching my weight, facing my ups and downs and it keeps me motivated! It sounds like a lot of work, but it really isn’t once you get in the habit!  Getting into a new healthy lifestyle is all about change and finding new habits! The journal also helps me remember what days I do my cardio and what days I am sculpting!  I like to mix it up so I don’t get bored and being 50 forever I don’t want to do hallway lunges 2 days in a row!

Skip the All-Purpose Flour...Instead, Try Whole-Wheat Flour…

This took some work convincing Bob to make the switch.  Once I found a whole-wheat pasta that didn’t taste like cardboard he became a believer!  It was the Bella Terra that did the trick!  We don’t eat that much pasta and if we do it is only a small portion, maybe a cup full with lot’s of veggies and of course a protein.  We also find that the whole-wheat pasta doesn’t leave you with that overwhelming stuffed feeling! Some pizza places now offer the choice, not that pizza is a healthy choice, but if you have to have it once in awhile at least get the whole-wheat crust.  (Pizza is one of my downfalls).  We now incorporate the whole-wheat flour in everything that calls for flour.

You can reduce your risk of diabetes, heart disease, stroke, and weight gain by eating more whole grains. A good rule of thumb is to make at least half your grains whole.

Even if you just try to use equal amounts of each. You’ll get almost three times the fiber, as well as important antioxidants.   Also you can consider white whole-wheat flour, which offers the same benefits but is made from a milder-tasting variety of wheat.

VERY INTERESTING STUDY …

Cinnamon For Your Digestion!
"This aromatic spice is commonly used to help the body absorb certain dairy products, but there is also evidence to suggest that it contains disease-fighting properties. A study conducted by the U.S. Department of Agriculture in Maryland found that cinnamon decreased the production of leukemia and lymphoma cancer cells. The spice is also believed to be a useful tool for people living with diabetes. Cinnamon has been known to aid with digestion and stimulate circulation, leading to possible reduced blood sugar levels, which is especially helpful in type 2 diabetes management."  I was just sprinkling it on to help my sweet tooth cravings and add a little extra flavor to my baking!

Instant-Read Thermometer…

Wow!  Being the novice chef that I am, this really comes in handy!  I have learned that lean meats' lower in fat content can make cooking tricky: A little too long in the oven or smoker, and a moist, perfectly done pork tenderloin or roasted chicken can quickly turn dry. Enter the instant-read thermometer, which takes away the guesswork. Bob, he never has to check!  Me, well, my chicken, pork tenderloin or beef would probably cook a little quicker if I weren’t constantly checking the temperature!  Bob and I both like our protein more on the rare side.  I now know that chicken needs to be at 160 degrees, pork about 125 and steaks at 120.  You also have to consider the carry over cooking (resting), the temperature will rise an additional 7-10 degrees so your food might become medium rare instead of rare!  So much to think about! I am learning and haven’t done too awful a job.  Again, most of the time I am using my stovetop smoker and even if I do over cook my protein – it still tastes great!!!

Until Monday… remember those veggies and protein!

Arg! THAR BE GOOD…

I often get the questions about what I do for snacks.   In the morning I might have a grapefruit or apple.  My afternoon snack might be a snack pack of almonds, an apple, or some crudités with different types of yogurt dips. I also keep the laughing cow light cheese on hand.   A newfound favorite of mine is the Pirates Booty, but ONLY the snack pack; otherwise I could probably eat the whole bag!  I even sneak it into the movies with me!!!  I used to have my own trail mix concoction, and thought that was a healthy choice.  I had no idea how many calories are in nuts, and how much sugar is in the dried fruit.  Snack time is one of the only times I make a conscience effort to count the calories!  I try and keep snacks at about 100 calories.  As long as I stay away from the cookies and candy, I know I am making strides!

KEEP MOVING…

Try to work more physical activity into your everyday life.  It takes a little creative thinking, but you can do it!  Even small changes -- doing lunges or knee bends while making phone calls, or taking a quick lap around the office every hour -- can give you a burst of energy and rev up your cardiovascular fitness.  People are getting used to seeing me do the hallway lunges 2-3 times a week – they are a killer exercise!  I also have some of those rubber bands to try and get some arm work in while I am waiting around.  I also have been finding myself twisting a lot – trying to keep my waistline in check!  Since it is winter and I am not able to ride my bike to work, when the weather permits it – I get off the bus a few blocks early and get a little walk in!  If you live in a high rise – try taking the stairs now and then!  Just try and keep moving

Simple Food Switch…

Instead of Iceberg lettuce, try Romaine.  You know that iceberg lettuce is no nutritional star, but you love its crunch in salads. Next time you shop, reach for romaine lettuce instead. It has the same crisp texture as iceberg but more than three times the folate and seven times the vitamin A, as well as more potassium and vitamins C and K. Like other leafy greens, romaine is rich in carotenoids, which studies show may inhibit the growth of certain cancers.  We always have romaine in our refrigerator.  The mixed bag salads are always great and easier for me to take to work for lunch, but when I am home I remain loyal to the romaine!

I used to think this was healthy…

I used to have just this packet of Multigrain Pilaf for lunch once in awhile.  It was inexpensive and easy to transport to work and all I needed was the microwave.  I even raved about it to my vegan friends!  Low and behold, when I did put this in one of my diet diaries my Guru informed me that it was way too high in carbohydrates and of course – where’s the protein?  Now that I am maintaining my weight I am able to incorporate some grains back  into my diet.  Thank you Bob for a wonderful dinner last night!  A HUGE salad with chopped up romaine lettuce, diced red, yellow and orange bell peppers, colorful carrots, green onions, tomatoes, cucumbers and slices of lamb - roasted to perfection!  This was the perfect salad to add the Multigrain Pilaf!  With a garlic, herb yogurt dressing I felt like I was in the Mediterranean!

A need for cheese…

The Laughing Cow Light Cheese Wedges are only 35 calories and are a great little afternoon snack for me!  Not quite a creamy rich Brie yet satisfying!  There are three different flavors, light original Swiss, light herb and garlic and light French onion.  I have used them as a spread on apples and a smear on mini whole-wheat bagels.  They also melt really well in omelets or over a burger patty!  They instantly add a cheesy flavor to everything!

Until Monday… Keep thinking and eating veggies and protein!

Spinach and Mushroom Tortilla…

We have been experimenting with some fun egg dishes for brunch courses and/or tapas.  Either way it is a healthy choice!

Heat a tablespoon of EVOO in a skillet, one that can go in the oven, under the broiler. Add 3 finely chopped shallots and cook over low heat, stirring occasionally until softened.  Add 12 ounces of sliced mushrooms and cook, stirring frequently for another 4 minutes.  Add 10 ounces of fresh spinach leaves, stems removed, increase the heat to medium and cook, stirring frequently until spinach is wilted.  Reduce the heat, season with salt and pepper (add chipotle ground chili pepper for some heat) and stir in 2 ounces of toasted slivered almonds.

Beat 5 eggs with 3 teaspoons of parsley and 2 teaspoons of cold water and salt and pepper to taste.  Pour the mixture into the skillet and cook for 5-8 minutes, or until he underneath is set.  Lift the edge of the tortilla occasionally to let the uncooked egg run underneath.  Meanwhile, preheat the broiler to high. 

Sprinkle 3 ounces of manchego cheese over the tortilla and cook under the broiler for 3 minutes, or until the top is set and the cheese melted.

Serve this warm!

A Great Stretch…

Another use for the big blue stability ball!
Lie face down with your chest, abs and hips on the stability ball.  Extend your legs behind you, feet wide.  Cross your arms in front of you and rest them on the front of the ball.  Look down at the floor and tighten your abs and butt.  Lift your torso as you uncross your arms and extend them behind you, palms facing your thighs.  Only your abs and hips should rest on the ball in this position.  Keep your shoulders down and your head aligned with your spine.  Pause, then cross your arms over your chest again and return to the starting position.  This move helps strengthens your middle back muscles as well as the ones along your spine.  Working  these areas can help you stand taller, look slimmer and feel more confident! (Shape Magazine)

Keeping a journal…

Hold yourself accountable!  Writing everything down really helps make you think about what you are eating and making the healthier choices. With the scale and the journal I have found my balance!   I write down everything I eat as well as my exercises. It helps me keep track of when and where I might have gone astray and how to get back on track.   It is more of a meal-to-meal journal then a day to day! It has tuned me in to paying closer attention to my body cues, what foods work better for me and what keeps me satisfied! Knowing when I have slacked off on my exercises and how much I have to up my repetitions with weights or mileage with the cardio, or just plain see how much I have progressed - 20 sit-ups to 100!  TRY IT!  It is habit forming as well as enlightening!

Planning Ahead…

Over the weekend I chopped, sautéed and simmered away!  I call this concoction veggie stew.  Please keep in mind you can use or substitute any vegetables you want.  I finally found the perfect mixture that works for me!  My fresh ingredients are, onions, garlic, eggplant, roma tomatoes, cremini mushrooms, yellow, orange, red bell peppers, zucchini, Trader Joe’s trimmed leaks, Trader Joe’s bag of yellow and green beans, baby broccoli, bok choy and carrots.  Frozen ingredients are shelled edameme and Trader Joe’s bag of artichoke hearts.  I spray the biggest skillet we have and start sautéing the onions, add the garlic and tomatoes, the frozen veggies and then all the ingredients.  Don’t forget to add any herbs and spices to your liking!  I let it all simmer until all vegetables are cooked through and the flavors are one happy melody.  I get about 8 quart size freezer bag portions.  You can put this over a cup of whole-wheat pasta, have it on the side with a protein.  Me – I throw one of my portions in a pot with some tofu and add some sriracha hot chili sauce for an Asian flare!

Baked Apples…

Not a pretty picture, but mighty tasty! I usually have about 4 small apples leftover and before they go bad, I core and cube them up for a quick easy dessert!  I add a squeeze of lemon, 1 tablespoon of splenda and Trader Joe’s came up with a Pumpkin Pie Spice.  This spice is a blend of ground cinnamon, nutmeg, cloves, lemon peel, and cardamom.   I dash on the spice and also add a teaspoon of vanilla extract.  I mix everything together and throw it in a sprayed baking dish.  The oven is set and ready to go at 350, cover the apples with some foil and bake for 40 minutes.  Eat it warm or cold, either way, this can easily satisfy the sweet tooth!

Until Monday – keep thinking veggies and protein!

Cuisinart hand held stick blender…

Lately one of the most frequent questions that people have been asking me is about my salad dressing and the fact that I don’t use any oil.  At home I basically only use oil, and it is the spray or pump form, and usually used for sautéing or for non-stick purposes.  My dressings vary depending on what I am using it for.  I get out my Cuisinart hand held blender and always start with a red wine vinegar, ZERO calories and sometimes a touch of rice wine vinegar – unseasoned, again, Zero calories.  A squeeze of Lemon and some basil for light vinaigrette, Dijon mustard if I want to spice it up.  I love the frozen cubes of basil and cilantro you can get at Trader Joe’s since our herb garden is resting for the winter. Sometimes I just experiment with other herbs and spices, peppers, wasabi and even salsa.  You can thicken it up with some fat free Greek yogurt and add some splenda if you need to sweeten it up!  Just go for it!  Get away from those bottled brands and really try and stay away from restaurant dressings – that is were most of the calories are in any salad!  If I order a salad out – I just ask for a plate of lemons.  I was never one for over dressed salads, always had my dressing served on the side!  Just keep experimenting – you can’t go wrong!

Counter presses/push-ups…

Something new to my workout repertoire!  I started doing these while I am in the kitchen waiting!  Waiting for my coffee to seep, for the oven to heat up, onions to sauté, or for a pot to boil!  Stand back from the counter, legs and wrists both shoulder width apart.  Keeping your body straight from heel to head, lower chest toward the counter.  This exercise will work your chest, shoulders, triceps and abs.  At 50 forever, it beats getting on the floor!

Spice it up…

I find myself putting this Smoked Spanish, hot paprika on EVERYTHING!  I just can’t get enough.  This morning I slipped when I tried to sprinkle some on my breakfast - egg in the hole (see blog 11/24) and that is when I found out – you can really pour it on!  I have been using it in my vegetables, sautéed or roasted and when I smoke some chicken, pork or salmon.  It doesn’t give off a lot of heat, just a lot of flavor!  If you want some heat try something like the ground chipotle chile peppers and if you want to live dangerously, go for the ground habanero chile pepper!  Just walking into The Spice House is a treat in itself, a total experience for your sense of smell!  http://www.thespicehouse.com

Spray Away…

Instead of a tablespoon of EVOO (extra virgin olive oil), try the sprays.  There are so many different flavors now to choose from.  Keep in mind a tablespoon of EVOO is automatically 126 calories any way you look at it, and those calories add up.  The sprays simply make everything easier, brainless with ZERO calories!  We discovered the spray pumps so that we can use some of our favorite EVOO.  Trader Joe’s has a great Spanish EVOO and we discovered a Meyer Lemon from a local shop – Old Town Oil - www.oldtownoil.com.  A little spritz on a salad goes a long way! Our brand of choice is the Cuisipro spray pump.  Besides being a much healthier alternative, they also make a great gift!

“Eat poor that day, eat rich the rest of the year.”
“Rice for riches and peas for peace.”
A Southern saying on eating a dish of Hoppin' John on New Year's Day.

This has been a tradition for Bob and I the last 20 years.  The year we missed was the year our pipes burst and to this day we blame it on the fact that we didn’t have our Hoppin’ John!

The healthy version this year will be the rice will be brown and there is no ham hock, bacon or fatback involved.  The chicken stock is homemade, and we will add some onion, red pepper and maybe spice it up with red pepper flakes and Spanish smoked paprika! A side of my greens that I always have on hand will also add to the supposed thought of a prosperous year filled with good luck since they are the color of money!

Happy New Year to all and Until Monday… Get back on track and keep thinking veggies and protein!