SAGE...

One of my favorite fall, winter herbs! Sage has been used as a medicinal herb far longer than it has been a culinary herb.  It was indispensable in the Dark Ages. The ancient Greeks and Romans administered sage for everything from snakebite to promoting longevity.  Sage was steeped in hot water, as for tea, before tea became known. Sage is a beneficial in conditions like indigestion, gas and menopausal problems, owing to the nutrients in it Introduced to American palettes in the 1800’s, medicinal usage of sage declined as the culinary use increased.   

This greyish-green leafed member of the mint family had actually grown into the most popular herb in American cooking until after World War II, when oregano took over as the number one seasoning. Slightly bitter in flavor and highly aromatic, sage is one of the main ingredients in poultry seasoning.  It enhances meats and poultry as well as most vegetables.  

Fresh sage is far less bitter than dried sage but in either form, a little goes a long way.  It is not particularly palatable fresh so add it sooner in the cooking process rather than near the end as with most fresh herbs. Sage will stand up to long cooking times making it a natural for stewed or braised dishes.   

Until Monday - keep thinking veggies and protein!

Rooting for new flavors...

AHHHH, the season for roasted vegetables!  Bring on those roots; carrots, beets, sweet potatoes when I can’t find the Japanese sweet potatoes, parsnips, rutabagas, celeriac, radishes and turnips.  Here are some great roasting tips;

• Heat your oven to 450 degrees.
• Spray to coat the bottom of a sheet pan.
• Place the vegetables on the sheet pan, you may want to give them an extra spritz.  Sprinkle with salt and pepper, toss to coat
• Thyme, rosemary and sage are great herbs for root vegetables; their earthy flavors grounds the roots’ sweetness.
• consider cutting your roots into bigger chunks.  This allows for more caramelization.
• Winter turnips and rutabagas have tough skins.  Peel about 1/8 inch before roasting.
• Know your roots:  Parsnips roast more quickly than carrots so if you are cooking them together, cut the parsnips into bigger chunks!
• Roast, turning your veggies every 15 minutes, until they are caramelized (golden brown) and tender when pierced with a knife (approximately 45-55 minutes)
• Don’t be like me and eat them straight out of the oven - I burn my mouth all the time!

Best Exercise When You're Pooped: Stretching

If you're going to plop down in front of the TV instead of exercising, at least do some stretches. "Stretching increases bloodflow without being too taxing, giving you that little boost you may need to get going." Even if you only stretch, it will help you rest better, so your body will be ready to go for your next workout. Also, if you had an extremely taxing workout the day before, you might just want to do a light work out and stretching to avoid any kind of injury!  And most trainers believe that we all need to stretch more anyway.

WATCH OUT: INGREDIENTS THAT ARE SCARIER THAN THEY SOUND

I found this article both interesting and helpful.  I have read so many times “If you can’t pronounce it, you might not want to eat it.”   I am really learning so much on how to decipher the nutrient food labels!  This is a little longer then usual, but worth it!

1. Fruit Juice Concentrates

• What it is: An alias for added sugars, which supply calories but little to no nutritional value. This also applies to: corn sweetener or syrup, high-fructose corn syrup, honey, agave, invert sugar, malt sugar, molasses, syrup and sugar molecules ending in “ose” (dextrose, fructose, glucose, lactose, maltose, sucrose).
• Why you should watch out: Because high intakes of added sugars are linked with increased risks for high blood pressure and high triglyceride levels, risk factors for heart disease, The American Heart Association recommends limiting added sugars, advising that women eat no more than 100 calories per day from added sugars, or about 6 teaspoons, and men should stick to less than 150 calories, approximately 9 teaspoons. (A 12-ounce can of cola has about 8 teaspoons.) Added sugars in processed foods are difficult to track. "Sugars" on Nutrition Facts panels include added sugars and natural sugars found in healthful foods (fructose in fruits, lactose in dairy). In general, the closer added sugars are to the top of the list, the more the food contains.

2. Soybean Oil

• What it is: A plant-derived oil
• Why you should watch out: Soybean oil, along with corn oil, cottonseed oil, safflower oil and sunflower oil, is high in omega-6 fats, which compete in your body with healthy omega-3 fats (the kind that benefit your heart and brain). Many nutrition experts say that Americans get too many omega-6 fats in their diets, mostly from processed foods. In fact, it’s quite difficult to find commercial salad dressings, mayonnaise, even crackers, breads, pasta sauces and granola bars, among other products, that don’t include oils with high levels of omega-6 fats.

3. Palm Oil

• What it is: Oils derived from the fruits of palm trees.
• Why you should watch out: Now that the heart-damaging effects of trans fats (hydrogenated or partially hydrogenated oils) are widely known, many food manufacturers are replacing them with palm oil. While palm oil is trans-fat-free, about half of its fat is saturated, adding about 1.5 grams sat fat to each 2-tablespoon serving. Have we traded one “bad fat” for another? Could be. While you may have heard that palm oil has less of a cholesterol-raising effect than other tropical oils, the research isn’t conclusive. Your best bet is to choose natural products that contain neither added palm oil nor trans fats. (Note: Products labeled “0 trans fats” can still contain up to half a gram of trans fat per serving. You can assume that “trans-free” products still contain a small amount of trans fat if partially hydrogenated oil is listed as an ingredient.) In addition, recent research shows that palmitic acid, a saturated fat found in palm oil (and beef, butter and cheese) caused mice to become resistant to the appetite-suppressing hormones leptin and insulin, which in theory could make them eat more.

4. Wheat Flour

• What it is: Refined wheat flour, also a synonym for white or all-purpose flour.
• Why you should watch out: Wheat flour is different from “whole-wheat flour.” Wheat/white flour contains barely any fiber, vitamins or minerals, the building blocks of healthy food. So you’re missing out on all the benefits of whole grains. One slice of white bread has 65 percent less fiber, magnesium and potassium than whole-wheat bread. The bran alone in whole-wheat bread gives it 20 times more antioxidant power. A diet high in whole grains, on the other hand, is associated with a lower risk of heart disease, less weight gain, fewer cases of type 2 diabetes and reduced risk of colon cancer and metabolic syndrome. People who eat more whole grains also tend to have lower bad (LDL) cholesterol and higher good (HDL) cholesterol, all good reasons to opt for a chewier loaf and more foods made with whole grains.

BUT ... CHILL-OUT: SCARY-SOUNDING INGREDIENTS THAT ARE BASICALLY OK

1. Inulin

• What it is: Not to be confused with insulin, a hormone that regulates energy and glucose metabolism in the body, inulin is a soluble fiber found naturally
  in bananas, onions and some plants.
• What it does: It is added to processed foods to replace sugar, fat and flour. Bonus: It can help increase calcium absorption and can help promote the growth of beneficial bacteria added to yogurt.

2. Ascorbic Acid

• What it is: This is a pseudonym for vitamin C, a water-soluble vitamin perhaps best known for its role in boosting our immune system, it also helps the body absorb iron from plants we eat, acts as a protective antioxidant and has been linked with younger-looking skin.
• What it does: It is added to products to prevent discoloration; in bread-machine yeast it acts as a dough conditioner to promote volume.

3. Xanthan Gum

• What it is: You’ll see this powdery substance, fermented from glucose, in a lot of products— from salad dressings to ice creams.
• What it does: It thickens salad dressings and maintains the smooth consistency of ice creams. Bonus: Increasing the viscosity of lower-fat dressings gives them the richer “mouthfeel” associated with full-fat versions—making it a little easier to reach for the healthier choices.

4. Maltodextrin

• What it is: This ingredient, along with vegetable gum and methylcellulose, is one of the starches or fibers derived from natural plants (including bushes, trees, seaweed) and bacteria.
• What it does: You’ll find maltodextrin, or its pals, in nearly every processed food, including veggie burgers, in which they act as a binder and stabilizer to hold everything together in a neat, firm patty.

COSTCO...

Finally, Bob and I made the plunge, we joined Costco!  This took time because remember, we live in the city and do not own a car!  To try and make a long story short - Bob spent the last 2 months customizing the Surley, big dummy cargo bike!  Yes - we were able to bring home 36 rolls of toilet paper, 20 rolls of paper towels, a 20 pack case of zero vitamin water, produce, 12 pack of granny smith apples and 8 pounds of beef tenderloin, and get some exercise! If I only had a camera! (the beef tenderloin was for a dinner party, we still were able to put some in the freezer for the future) 

Here are some of the items on our Costco list, organic omega 3 eggs, fage Total 0% Greek Yogurt, Starbucks French roast coffee, Laughing Cow Light Cheese wedges and my sugar free calcium chews.  Depending on our menu for the week or weekend we will get our meat and produce there.  This takes some thinking in advance because we do not like to waste food! Think Costco - think BIG! Every time we go we find something new to add to our list!  It is quite overwhelming at first, but we are learning our way around and are always keeping our eyes peeled for the bargains!

More on Spices...

Since we are no longer indulging in such things as butter, cream and excess salt, you might think our food is going to be bland!  Far from it!  I will keep on mentioning The Spice Shop, because the possibilities are endless!  Spices will enhance your dish, not distract from the flavor!

Although we are  inclined to scour the Web in search of the best diets and meal plans, the truth is, some of the tools to weight-loss success are already on your spice rack! Here are five ingredients that not only add flavor to your favorite dishes but can help in your battle against the bulge.

1. Cinnamon

A 2003 study published in Diabetes Care showed that as little as one teaspoon of cinnamon per day can boost the body’s weight-loss ability by reducing blood sugar and promoting healthier processing of carbohydrates. It also lowers LDL cholesterol (bad cholesterol) by seven to 27% and total cholesterol by 12 to 26%. Plus, cinnamon has been shown to prevent the metabolic syndrome commonly seen in pre-diabetics. But before you go on piling the spice by spoonful, note that cinnamon contains a chemical called coumarin, which can lead to liver damage if consumed in very large amounts.

2. Cayenne

The main ingredient in spicy cayenne—capsaicin, which is also found in other hot peppers—has long been studied for its fat-burning abilities and thermogenic properties (the stimulating of the central nervous system to produce heat in the body, leading to an increase in calorie burning). In fact, Nicholas Perricone, M.D., cites several of these studies in his wildly popular The Perricone Weight-Loss Diet and concludes that capsaicin acts as an appetite suppressant. Many think that cayenne pepper promotes weight loss because it’s simply difficult to overindulge in spicy food. However, later studies performed by the Journal of Obesity also found that the spice increases fat oxidation, “ramps up energy expenditure, and stimulates activity by the sympathetic nervous system”—all which help the body to shed excess weight. Not a fan of fiery cuisine? Not to worry! Research has found that cayenne’s ability to reduce appetite is equally effective whether ingested as food or in capsule form.

3. Black Pepper

Among the dozens of health benefits of this common household ingredient is its ability to improve digestion and promote the absorption of nutrients in tissues all over the body. Plus, its main component—piperine (which gives pepper its pungent taste)—boosts fat metabolism by as much as 8% for several hours after ingesting it. If you want your pepper to pack the most punch, use freshly ground pepper, which has the most concentrated amounts of piperine.

4. Mustard Seed

Like the other hot ingredients on this list, spicy mustard helps boost metabolism and allows you to burn fat more quickly, thanks in part to its thermogenic properties. Scientists at England’s Oxford Polytechnic Institute recently found that eating just one teaspoon of hot mustard can “boost metabolism 20 to 25% for several hours after eating, resulting in an additional burn of about 45 calories if a 700-calorie meal is consumed.”

5. Ginger

Long used for its medicinal properties, ginger is also an effective diuretic (a substance that increases the elimination of urine). It improves gastric mobility (i.e. it pushes food and waste through the digestive system) and hinders the absorption of cholesterol. Although according to the Mayo Clinic, more study is needed, preliminary evidence suggests that this versatile spice helps to increase metabolism.

Until Monday - keep thinking veggies and protein and Spice It Up!

Ethnic Food Choices....

We love to go out to eat and I have been a bit more confident about going out and making healthy choices.  I know there will be some hidden ingredients, but for the most part I know how to work around it and sometimes just have to indulge! Vietnamese is one of my favorite ethnic type foods.  There is nothing like a great bowl of Pho to help ease the symptoms of the common cold!

Vietnamese food is known for the fresh herbs, lots of vegetables and seafood, and cooking techniques that use water or broth instead of oils -- these are some of the standout qualities of this cuisine.  Prepared the traditional way, relies less on frying and heavy coconut-based sauces for flavor and more on herbs, which makes it lower in calories.

Traditional Vietnamese flavorings (including cilantro, mint, Thai basil, star anise, and red chili) have long been used as alternative remedies for all sorts of ailments, and cilantro and anise have actually been shown to aid digestion and fight disease-causing inflammation.

One of the healthiest and most delicious Vietnamese dishes is pho (pronounced "fuh"), an aromatic, broth-based noodle soup full of antioxidant-packed spices.

Danger zone: If you're watching your weight, avoid the fatty short ribs on many Vietnamese menus.  I also try and limit the noodles as much as possible and avoid anything on the sweet side!

Best Workout When You Don't Want To: DANCING...

Lose weight while you work by putting some muscle into your household chores.  OK - I know I am not the only one - when I am home alone, working around the house, cooking or even blogging, I got the music on, the remote near by and boom - a great song comes on, and I just have to stop what I am doing and start dancing!  Well, maybe it isn’t actually dancing, at least I like to think it is, but I know I am moving and jamming to the music! Shaking my booty and burning some unexpected extra calories!

Get out your iPods and make another playlist with only the music that is going to get your body movin to the groovin! Good music will make your toes start tapping and soon you'll be dancing-and not even thinking that it's exercise. Dancing lifts your spirits and burns calories!  

Confused about apples...

Which are best for what?  Here is my cheat sheet!

All apples are not created equal—at least when it comes to cooking vs. eating them fresh. But regardless of variety, they’re all good for you. A medium apple (3-inch diameter) contains 4 grams of fiber.  Apples also offer a bit of vitamin C and potassium.

FOR COOKING AND BAKING

The Best
We are partial to McIntosh and Granny Smith for baking. When the softer McIntosh mixes with the more toothsome Granny Smith, presto! You’ve got yourself the tastiest of baked apples for pies or whatever you are baking them for!
McIntosh: The tender white flesh is crisp when freshly harvested, but soon adopts a softer consistency, making it perfect for cooking into pies or sauce. Macs are sweet and juicy with a pleasant tanginess.
Granny Smith: This apple is sharp and tart and its flavor holds up well in recipes with spicy notes; the flesh is firm enough to retain its shape when cooked.

The Worst
Red Delicious: These apples are sweet, crisp and grainy. They lack a tart element and a rich apple flavor, which is what makes baking apples so great!

FOR EATING RAW/SNACKING

The Best
So, what is the best apple to pack away for that perfect snack? That depends on personal preference, but I love the Honeycrisp. Honeycrisp: This apple has exceptionally crisp, juicy, sweet-as-honey flesh with just a hint of tartness that makes it a tasty treat any time of the day. (You can also use it for baking, but with its sweet juicy flesh, I find I eat them so fast there’s never any left.)

The Worst
Red Delicious: Some people (like myself) actually like their texture—when eaten fresh, not cooked. Most apple connoisseurs may turn their noses up at this plain Jane variety for either application, but I stand by the Red Delicious as an optional snack.

Butternut Squash...

How many times am I allowed to mention how much I LOVE the fall?  Squash season is here and when I can’t find my favorite kabocha squash I will get the butternut.  Buttternut is a bit of a pain to work with and when Bob isn’t around to help me out, I found these great tips ‘n tricks for working with this fabulous gourd!

Look for a long squash with a short round section. The round part is mostly hollow, with seeds and stuff that need to be removed. But the long part is all flesh, perfect for cubing, spearing, etc. 

Start by hacking off the ends and then slicing the squash in half widthwise. Then you'll have two easy-to-work-with pieces with flat ends. 

Use a vegetable peeler to remove the skin. Drag it firmly down the length of the pieces in strips. Keep peeling until you get to the bright orangey-yellow part. EZ.

Once your squash halves are peeled, use a sharp knife to cut them in half lengthwise. If your squash is unusually firm and tough to slice, try nuking it in the microwave for about 45 seconds to soften it. 

Carefully slice or scoop out the sections of squash with the seeds and fibers attached, and then throw them away.  Then scoop or slice the rest of the squash.  Done!

I roast my squash and hopefully it will make it into any recipe before I eat it straight out of the oven, always burning my mouth!

Chili...

Fall means the return of all things hearty, spiced, cinnamon-y, pumpkin-y, and/or apple-y. But don't just start grabbing the first seasonal items your hungry eyes fall upon... BEWARE some of these are way out of line for your waste line!  I had my indulgence the other day, I couldn’t resist, but I did run 9 miles that morning!  I admit it - I had a pumpkin, caramel shake!  Now that I got that out of my system, let’s move on to something healthy and hearty like chili!

I wish I could give you a detail recipe for this fall time staple, but it changes all the time!!  Bob made a huge batch of what I think is his best batch of chili, ever!  But, I probably say that every time!  He made enough to feed an army!  OK so we will be portioning if off for future meals!  

Here are the basics...

Bob soaked the mixture of our favorite beans overnight, then drained them. He sauteed onions in a few spritz of olive oil spray, added lean ground turkey to the onions, stirring until the turkey crumbled.  Add as much garlic as you like, diced tomatoes in juice, chicken stock or water and of course his secret chili sauce (a labor of love that he makes sure of making a huge batch for such an occasion)!  He also added cumin, tons of fresh cilantro and chili peppers. He let this concoction simmer for hours, until the beans were nice and tender.  This chili was so good all we added was some jalapenos and some avocado!  Sour cream, cheese and tortilla chips weren’t missed!

The great thing about chili is that it has so many variations.  You can go completely vegetarian, use ground beef instead of turkey, beans, no beans, more vegetables - just go for it!  Chili goes hand in hand with the fall and football!

Until Monday - keep thinking veggies and protein!

Flu Season...

Yes I got my Flu shot!  I just have to tell you, it has been a year since I got sick!  I am a convinced that it must be the flu shot combined with all the healthy eating and exercise I maintained throughout the year!

While the decision to get vaccinated is an individual one with both pros and cons, consider that a natural approach with specific nutrients such as vitamin D, can boost immune function and may play an important role in the prevention of respiratory tract infections.

Vitamin D is know as the “sunshine vitamin.”  Too bad the winter months aren’t the easiest source to get your share of the sun!  Vitamin D is essential for helping the body absorb calcium.  Not surprisingly, then, it’s important for bone, hair and teeth health.  The best food source of vitamin D is fish, especially fish such as salmon that is also high in omega 3.

Eat right and exercise often is the basis of any healthy lifestyle, and for reassurance you might want to get the flu shot!

DO IT ANYWHERE...

Couldn’t get your exercise on today? Here are some ideas for you to get you feeling strong, boost metabolism and burn calories anywhere!

WAIST TRIMMER

Sit towards the edge of a chair with your back perfectly straight and your hips firmly planted. Hold on to a water bottle, a book, or a dumbbell with both hands at chest-level. Keeping your hips still and squared toward the front, rotate your torso to the left, then back to center, and to the right. Keep abs contracted and use a slow, controlled motion so that your abs and obliques––not your arms––do the work. Rotate to each side 15-20 times and complete 2-3 sets.

COUNTER PUSH-UPS

Assist your push-ups by doing them against any counter, desk or sturdy table rather than on the floor. Keeping elbows in and legs straight, do 2-3 sets of 15-20 push-ups.

KILLER WALL SITS

Stand with your back flat against a wall or door. Keeping your entire back against the wall, walk your feet out about one-and-a-half feet in front of you. With your feet shoulder-distance apart and your weight in your heels, slide your back down the wall into you're in a sitting position, you're thighs parallel to the floor. Hold this position for at least 30 seconds. Slowly slide back up the wall and repeat 3 times.

CHAIR AB TILT

Scoot to the edge of a chair as you did in the Waist Trimmer. Lean back, feeling all of your abdominal muscles engage, but don't let your back touch the back of the chair. Hold for as long as you can, then return to sitting upright. Remember to breathe, and repeat this several times throughout the day, strengthening your back, core, and abs.

The New Brain Food...

Healthy and smart!  What a concept!

Spinach and other dark, leafy greens can strengthen your muscles now...and your mind down the road.  A new study in the “Archives of Neurology” reveals that women who average 19 milligrams of vitamin E a day from foods like these were 25% less likely to develop dementia later in life than those who didn’t:  Researchers have found that the antioxidant protects against free radical damage in the brain.  Note to self - EAT MORE SPINACH!!!

Salad Bar Smarts...

I feel I have become Queen of the salad bar!  You think eating salads is always the simplest healthy choice - think again!  There are many mistakes made that can actually rack up those calories!

Pick: Pile your plate with greens, the darker the better to ensure a healthy dose of vitamins A, C and folate and minerals such as magnesium, potassium and iron.

Spinach, kale, arugula, romaine and swiss chard are always good choices!

Skip:  The lighter greens such as watery, nutrient-poor iceberg lettuce.

Pick:  Your favorite lean protein.  I always ask how the chicken breast s prepared, and if it is marinated in oil, or grilled with oil I skip it and go for the tofu!  You need the protein to keep your blood sugar level.

Skip:  The mayo-drowned chicken, crab or egg salads made with unhealthy fat and unknown additives.

Pick:  Go for the colorful veggies.  Add these antioxidant soldiers to dress up your plate with color.  Include carrots, tomatoes, sweet peppers, cucumber and/or beets, the list goes on and on, all for a good dose of minerals and vitamins.

Skip:  Just like the mayo-drowned protein, pass over the mystery dressed coleslaw and carrot-raison concoctions.

Pick:  You flavor enhancer.  This is where it really gets tricky!  I get a plate of lemons, and sometimes there is a red wine vinegar (the zero calorie) available.  Spice it up with some pepper and herbs.  Herbs are an instant flavor and mineral booster.

Skip:  Those mystery dressings with the unhealthy fats.  They may contain more sugar than a candy bar and more salt than a french fry!

SABOTAGE...

I have been meaning to write about this for quite sometime and it is a difficult subject, and I don’t want to dwell on it, or get too catty!  But, sometime I do feel like there are some people just waiting for me to fail and then there are some people that just want to plain sabotage me and then there are some people that are genuinely happy for me and proud of my accomplishment and want to learn from my experience!  I feel that second look, the lift of the eyebrow whenever my Mojo willpower might stray.  I appreciate the gifts of food, and I like to believe that these gifts are just out of not knowing what is really in the product - OOPS - SUGAR!  A special, Thank you to everyone that has helped me through those tough times!  Soon enough the real test will be among us all - The Holidays!!!!  Warning - I might get a little crazy again, because November through January, it is not easy!  

Its a CONUNDRUM!  Yes, there are those Wednesdays on the lunch line, when something might strike my fancy and I go for a taste.  Yes, there might be a cookie that I am drooling over and go for it, and yes, this time last year I would never have taken the bait!  So since I have been maintaining, I feel I can incorporate some foods into my daily routine, but at the same time, I do watch the proportion and moderation is always a good thought! I try and plan more for those “special” meals, but one of the most important things I have learned, is choose your battles, move on, and eat healthy the next meal.  I am firm believer in - it is all about how you eat MEAL to MEAL!  

Until Monday - keep thinking veggies and protein!