Punched Up Potatoes

     Tired of taters?  Had your fill of mashed, smashed, and smushed during the holidays?  Here are a few add-ins to bring those plain old spuds back to life.

1)  Diced green chiles, sour cream, and shredded pepperjack cheese

2)  Diced green onions, cooked peas, and a dash of soy sauce

3)  Ricotta cheese, Parmesan cheese, and oregano

4)  Plain Greek yogurt, diced cooked carrots, and dill

5)  Olive oil, diced green olives, lemon juice, and lemon zest

6)  Chopped cooked bacon, fresh horseradish, and chives

7)  Dijon mustard and tarragon

8)  Drained canned corn, diced green olives, and curry powder

9)  Canned tuna in olive oil (use the oil too) and capers

10) Diced roasted red peppers and Brie

11) Chopped cooked broccoli and shredded Cheddar cheese

12) Diced cooked celery and onions, poultry season, and sage

13) Roasted garlic, lemon zest, and rosemary

14) Caramelized red onions, sauteed mushrooms, and crumbled Feta cheese

15) Drained canned black beans, salsa, and cumin

16) Diced fresh celery, crumbled blue cheese, and Frank's Red Hot Buffalo Wing Sauce

      Leftover mashed potatoes also make a great thickener for soups or stews, or spread them over a plain casserole, sprinkle with Parmesan cheese, and voila! -- shepherd's pie!

When You Come Out of That Turkey Coma, It'll Be A Brand New Day.

     Okay, so you overindulge.  Embarrassingly.  We all do.  Isn't that what Thanksgiving dinner is for?  Honestly, is there another holiday that focuses so thoroughly on the dining room table?  So forgive yourself and take a couple of days to relax and get back to normal.  If you do it right, you'll be feeling like yourself again by Monday.

     First, starting on Friday, drink plenty of water and perhaps green tea, if you like it.  Eat clear soups, vegetables, and fruits.  Take your multi-vitamin with minerals to be sure you're getting all the necessary nutrients while you're cutting back on calories for a few days.

     Second, get moving as soon as you can.  And I'm not talking about running ten miles, just go out and take a walk.  Stand up straight and breathe deeply.  Get plenty of nice cleansing oxygen in your system.  

     Third, and this may be the hardest one, GET RID OF THOSE LEFTOVERS!  I know, I know -- leftovers are the best part, right?  Well, if you truly believe that, then next year don't eat dinner, just wait until the next day for the leftovers.  But if you ate them at dinner, you've tasted them, they were heavenly, and you don't need to do it all again.  Save the turkey, of course, because there are so many wonderful things you can do with that protein, but toss the skin and the gravy.  Same with the dressing and mashed potatoes.  Reserve one serving of your favorite dessert, and give the rest to your still-recovering-from-the-coma friends.  And now get back to your normal eating habits.  It's the best and easiest step you can take to ensure that those extra couple of pounds are gone by Monday.  

     Four, start looking forward to next Thanksgiving!

Holiday Secret Weapons: Greek Yogurt

     As we spin head-first and often out of control into the busiest, craziest time of the year, I have two little words for you, and you've heard them here before, but they bear repeating: GREEK YOGURT.  That's right, a simple little thing like yogurt could make your holiday simpler.  Listen up.  Faced with one festive party after another and still trying to maintain something resembling our pre-holiday shape, Greek yogurt can help us keep our wits about us.

    1.)  It makes a perfect high-protein breakfast to get your busy day started.  Eat it plain or add fruit and nuts or a handful of your favorite high fiber cereal.  Breakfast? Check.

     2.)   It makes a quick and easy light lunch or midday snack.  Add herbs and seasonings to plain yogurt for a yummy dip for vegetables, crackers, chicken fingers, or shrimp.  Use it to moisten tuna, egg, or chicken salad.  Add flavored vinegar and herbs to thin it out for a salad dressing.  Use it instead of mayonnaise as a spread for your sandwich or wrap.  Lunch?  Check.

    3.)  Need a quickie appetizer for a party?  Make the dip described in #2 above, but dress up your serving platter by putting the dip in a hollowed out head of purple cabbage and surrounding it with other brightly colored vegetables -- red peppers, carrots, purple or orange cauliflower, and radishes.  Party appetizer?  Check.

    4.)  Replace all or part of the oil in your baking recipes with plain Greek yogurt to save on fat and boost the protein content.  It will produce a very moist product, though your cookies and brownies won't have the crispiness around the edges that so many of us love.  You've been warned!  Party dessert?  Check.

     Look for sales on your favorite brand and keep your refrigerator well stocked during the holiday so you'll be ready for anything!

    

Calling All Holiday Cooks!

     It's back -- that heavenly time of year that seems to focus so largely on what's on our plates and in our stomachs.  Maybe you're already pulling out all your traditional family recipes so you can start planning ahead.  Or maybe you're looking for some new holiday ideas.  Either way, let's share the wealth!  Post the recipe for your favorite holiday dish or include one that looks appealing but that you haven't tried yet.  You can post a recipe by leaving a comment, or if you'd prefer, just e-mail it directly to me (marizona2@cox.net), and I'll post it for you.  Let's try some new things this year!

Breakfast of Champions?

    According to our friend Dr Oz., the real breakfast of champions is oatmeal, or anything containing the humble oat.  But not necessarily because of its high-fiber benefits or because it keeps us satisfied longer, but because oats help control inflammation.  They contain a molecule that fights the chemicals in our bodies that cause inflammation.  When inflammation levels are high, they can spur the development of heart disease, diabetes, and other chronic conditions.  

     If you're not an oatmeal (read: gruel) lover, try adding oats to other foods.  Sprinkle them over fresh fruit or into yogurt, combine them with regular flour for baked goods, add them to soup as a thickener, or use them instead of bread crumbs to top a casserole.  It's not so hard to sneak them in!

Feeling Fall Allergies? Avoid these!

     If you're suffering from the effects of the fall allergy season, you may want to avoid a few foods for a while.  It turns out that the proteins contained in them act similarly to pollens in the body, which results in the sneezing and itchy, watery eyes associated with hayfever.  Who knew?  

     The chief offenders are apples, bananas, cucumbers, honey, and nuts.  Can you live without them for a while?  

Oh, Do We Have To?

Researchers in Britain have reportedly discovered a way to make chocolate healthier by replacing half the sugar with fruit juice.  Really?  Do we have to?  I'm on the fence about this one, I'm afraid, believing as I do wholeheartedly in the old saying, "If it's not broken, don't fix it."  And if you're actually sitting there pondering the concept, I have just two words for you:  NEW COKE.  Enough said.

Visit the Mediterranean . . . Daily

My friend, Sara, recently returned from a European vacation that included time spent in Greece and Turkey, and she commented to me about the relatively low percentage of overweight people she noticed there.  Wonder why?  I'm putting my money on their Mediterranean diet, a program rich in plant foods and healthy fats, that has long been considered one of the most beneficial eating styles on the planet.  It focuses primarily on vegetables, fruits, beans, whole grains, nuts, yogurt, small portions of fish and chicken, and lots of extra virgin olive oil.  Sugar, starch, and red meat are rarely included, and foods are eaten seasonally and as freshly prepared as possible. 

Sara further observed that walking was frequently the mode of transportation in those countries.  That, along with the European habit of more leisurely dining than we're accustomed to in this country, may also contribute to their longevity.  

Given that this regime has been proven repeatedly to reduce the risk of cardiovascular disease, obesity, diabetes, some types of cancer, dementia, and Alzheimer's disease, I'd say it's worth a try.  Now, where's my olive oil?

Power Up Your Salads

This far into summer, you may be getting bored with your daily salad, but fear not!  Here are some ways to add not only flavor but necessary protein, vitamins, and fiber:

Start with ALL the greens: Don't just fill the bottom of your bowl with iceberg lettuce; experiment with a variety of leafy greens including romaine, red leaf lettuce, green leaf lettuce, butter lettuce, bok choy, green or purple cabbage, spinach, watercress, arugula, kale, mustard greens, or turnip greens.  And don't forget the "little" greens -- basil, oregano, thyme, and mint.

Power up with proteins: Add shredded chicken or turkey, shrimp, tuna, sardines, lowfat shredded cheese, hard-boiled egg whites, a few nuts, beans, lentils, or cubed tofu.

Kick up the flavor: In addition to old favorites such as tomatoes, onions, or cucumbers, toss in asparagus, corn, zucchini, mushrooms, bell peppers, or hot peppers.  For even more of a punch, add vegetables that have been roasted with a little olive oil, salt, and peppers.

Include a little carbohydrate: Put your leftovers to good use by adding brown rice, couscous, or whole wheat pasta to your next salad.   

Don't ruin it all with the dressing: To get your daily dose of healthy omega-3 fats, dress your salad lightly with olive oil (or switch to canola oil for a significant savings at the checkout stand) and balsamic or rice wine vinegar.  Start with about half the dressing you think you'll need; chances are it will be more than enough.  

New day?  New salad!  Enjoy!

Hummus With A Twist

Like hummus?  Who doesn't.  And it makes such a quick, easy, cool snack or light meal this time of year.  Just add fresh vegetables or pita chips or a spoon.  If you're craving a change, here's an Asian twist:

Edamame-Ginger Dip

8 oz. of frozen shelled edamame

1/4 cup of water

2 tbsps. of reduced sodium soy sauce

1 tbsp. of minced fresh ginger

1 tbsp. of rice vinegar

1 tbsp. of tahini

1 clove of garlic

1/8 tsp. of salt

Hot pepper sauce to taste

Cook the edamame according to package directions, then place in a food processor with the remaining ingredients.  Process until smooth.  Chill for one hour before serving.  Enjoy!

 

Try A Little Honey, Honey

     The next time you need to sweeten your tea or toast, try a drizzle of honey.  It's not only tasty, it may aid in soothing skin ailments, treating acne, aiding digestion, boosting the immune system, and reducing the inflammatory symptoms of mosquito bites.  If it's that much like medicine, what the heck, eat it by the spoonful!

Foods Can Help Fight Inflammation

From pain management specialist Dr. Garry Gordon comes a list of foods that may help fight inflammation and the chronic pain that results from it.  Included are:

Apples

Avocados

Blueberries

Pineapple

Lemons 

Papaya

Bell peppers

Bok choy

Broccoli

Cabbage

Green beans

Onions

Garlic

Spinach

Sweet potatoes

On the more unusual side, ocean products such as kelp, kombu, and nori have also been found to be beneficial, as well as increasing your intake of wild-caught, cold-water fish such as cod, halibut, salmon, and sardines.  

And start stocking your spice cabinet with turmeric, an herb that is rich in curcumin and has long been used in Chinese and Ayurvedic medicine to treat pain and inflammation without the added risk of gastrointestinal or liver damage that accompanies some NSAIDs.  

So for pain management, head for your spice cabinet instead of your medicine cabinet, and be a regular in your grocery store's produce aisles.

It's National Relaxation Day!

     Okay, this is my favorite one so far.  August 15th is National Relaxation Day!  Could there be a festive occasion for which most of us are better suited or more eager to join the celebration!  No, I don't believe there could.  So everybody, 1 - 2 - 3 . . . . RELAX.  Give me 10 more.  Ahhhhhhhhh. 

3-2-1 Cake?

     I'm not sure whether I believe this or not, but from diet guru Kim Bensen comes this easy-peasy, stupid-quick recipe for cake in a cup.  Brace yourselves.

     1 box of angel food cake mix

     1 box of vanilla cake mix

     Combine the two mixes together in an airtight container for storage.  When you want a quick bite of something sweet, combine 3 tablespoons of the mix with 2 tablespoons of water in a microwave-safe cup or mug and microwave for 1 minute.  Could it be?  3-2-1 cake?  I'm almost afraid to try it because it might make having cake TOO quick and easy.  You go first and let me know!

National Root Beer Float Day

     Here we go again, something to help us cling to life for the next 24 hours.  Today is National Root Beer Float Day!  How could you not have known?  And why wasn't I alerted prior to this so I could give you plenty of notice?  Because one doesn't just race out the door and find a root beer float on the nearest corner.  One is going to have to plan ahead to enjoy a root beer float.  But now you have the rest of the day!  Have two!

     (And by the way, who comes up with these designated days, does anyone know?  I for one am anxiously awaiting National Vacuum Cleaner Bag Day.  And possibly National Celery Seed Day.  And how about National Heck-With-Everything-I'm-Ditching-Work Day?  That one's got legs!)

Got 11 Minutes? Make Butter!

     No, I'm not kidding and I haven't lost my mind . . . yet.  Here's what you do:  Get yourself a half pint of heavy cream, and let it sit out on the counter until it's room temperature.  Pour it into a glass jar slightly larger than the contents, and screw the lid on nice and tightly.  Now shake that bad boy with as much enthusiasm as you can muster.  Yes, this is where it gets dicey.  After four minutes, I was making unhappy noises and threatening to quit.  At six minutes, I was rolling the jar around on the floor with my feet to give my arms a rest.  At ten minutes, I was shaking the jar in such interesting positions that I could have won an Olympic medal in the little known "Creative Butter Churning" category.  But at eleven minutes, I had butter!  It appears as a large lump surrounded by cloudy liquid.  That's the buttermilk, which you do not want to keep, so pour it off, then rinse the butter blob in the jar with cold water until it runs off clear.  The butter will be very soft, which makes it the perfect time to add garlic or rosemary or any other herbs your little heart desires.  Refrigerate, and voila -- your very own butter!  Don't you feel like a pioneer?  And hasn't it always been your dream to live like a pioneer?  No?  Well, if you have no sense of humor at all, you could trot on down the store and buy butter for two bucks and change, but honestly, where is your sense of adventure?  Go make yourself some butter!

     By the way, if this doesn't have "Rainy Day Project for the Kiddos" written all over it, I don't know what does.  I'm just waiting for the next lull in thrilling activity at our house to spring it on my husband.  Shhhhhh, don't tell. 

More About Water

     Since I wrote about cucumber-lime water, I've also tried water with orange slices and peach slices, and they were equally delicious.  Any juicy fruit would do nicely, and since there are so many beauties available this time of year, the combinations are endless.  The longer the water "brews" in the refrigerator, the more flavor the fruit infuses.  I'm looking forward to trying grapes, watermelon, cantaloupe, strawberries, nectarines, and grapefruit.  Let me know your favorites.

Got Lemons? Freeze 'Em!

     This nifty tip comes from my friend Sue in Pagosa Springs, Colorado, where folks are apparently much more citrus savvy than I am because I've never heard of it.  Here's the deal:  Put a whole lemon in your freezer and once it's frozen solid, grate it over fish, chicken, vegetables, salad, yogurt, anything your little heart desires.  And grate the entire lemon -- peel, pith, pulp, and all.  Seriously!  I tried it over warm salmon and a green salad, and it was equally delicious on both, adding an intense lemon flavor with no discernible bitterness from the white pith.  Who knew?  Sue knew!  Thanks, Sue!

The Nut for Your Gut

    Nuts make quick and healthy snacks, and there are many varieties to choose from, but a recent study showed that in addition to being one of the lowest calorie, lowest fat choices in the bunch, pistachios are also tops at promoting the growth of healthy bacteria (probiotics) in your digestive system.  A nut that gives back -- eat up!

My New Favorite HEALTHY Thing: Cucumber Lime Water

    If you're struggling to stay ahead in the hydration game this summer, try adding a little flavor from the garden to your water.  In a pitcher or large Mason jar, combine cucumber slices, lime slices, and a few sprigs of fresh mint.  Fill to the brim with water and lots of ice, and refrigerate for a couple of hours to allow the flavors to marry.

     Craving a little more flavor?  Replace the plain water with flavored sparkling water or a nutritionally enhanced water such as Propel or VitaminWater.  

     Keep a pitcher in the fridge all summer, and drink up!

Dip It Good!

     Hot enough for you?  (Don't you hate it when someone asks you that?  Oh, aren't you funny.)  Too hot to eat?   Sometimes it is.  And if you're too hot to eat, chances are you're also dehydrated.    Here's an opportunity for double duty by eating lightly AND eating your water.   That's right, I said EATING YOUR WATER.  Not only can you rehydrate by drinking fluids, you can also help the cause by eating foods with high water content, namely fruits and vegetables.  Load up on melons, peaches, grapes, and citrus.  And for a quick, easy, healthy snack or light meal, try this:

     Combine plain Greek yogurt with lemon pepper, garlic powder, and your favorite herbs.  Refrigerate to allow the flavors to blend well.  Then use it as a dip for colorful vegetables with a high water content such as cucumbers, celery, bell peppers, or even plain old romaine lettuce leaves.  The dip is also a tasty, high-protein mixer for tuna or chicken salad, and it makes a great topper for baked potatoes.  Keep some in your fridge at all times!

Lettuce Wrap It!

     Now that summer's here, hopefully we're all taking full advantage of the colorful bounty available at the grocery store or farmers' market.  But maybe you're tiring of plain old salads?  If so, what could be more fun than wrapping that salad up and eating it with your hands!  And I'm not talking about stuffing it into a tortilla or a heavy flat bread.  Pile that tasty filling into a big lettuce leaf to reduce calories and add even more fiber, vitamins, and antioxidants to your day.  

     Romaine and butter lettuce work particularly well for wraps, but even plain old iceberg can do the trick.  Or try green or purple cabbage for a change of pace.  

     What goes into your wrap?  Green salad, pasta salad, couscous salad, chicken salad, tuna salad, shrimp salad, egg salad, hummus, beans, deli meats, leftover rotisserie chicken or steak, ground beef or chili, need I  go on?  The possibilities are positively endless.  And don't forget to pile on the tomatoes, peppers, onions, sprouts, carrots, broccoli, asparagus, fresh corn, and anything else available to take the flavor right over the top.

     Wrap up summer and enjoy!

Fry Me to the Moon!

      Friday the 13th?  Who gives a flip about that when it's National French Fry Day!  Now, maybe your first thought was the same as mine:  Is there a day that ISN'T French Fry Day?  Because I have always operated under the assumption that French fries make any day better, and it has served me well.  

     So be sure to scarf yourself down some good hot, crispy fries sometime today, and if you haven't yet experienced them fried in duck fat, let me just say this about that:  Go get some.  And don't tell anyone I told you to.  But I dare you to come back here and tell me to my face that they weren't the best little taters you've ever had in your mouth.  Go on, I dare you.  

Herbal Headache Healers

     Next time you get that annoying pain between the ears, skip your medicine cabinet and head for your kitchen cabinet instead.  These herbs and spices may help relieve your discomfort:

1.  Ginger may soothe migraine symptoms.

2. Willow contains salicin, an aspirin-like substance, that can be ingested in a cup of brewed tea.

3. Red pepper's heat-containing ingredient, capsaicin, may help prevent cluster headaches.

4. Thyme can be prepared in compress form to relieve aching muscles in the neck, shoulders, and back that may contribute to tension headaches.  Or sip a cup of thyme tea instead.  

    Tap into the power of your spice rack!

 

The Pits . . . ARENT!

     According to researchers at Texas A&M University, stone fruits  -- those with pits -- contain bioactive compounds that may help prevent inflammation, obesity, diabetes, heart attack, and stroke.  So load up your cart with peaches, nectarines, and plums, and check out the recipe for Fresh Peach and Maple Sorbet in a previous post.  Enjoy summer!

Attention Savvy Shoppers!

   So you're strolling down the snack aisle of your favorite grocery store hoping to pick up something for dinner on your way home from work, and you don't really have a concrete plan because you haven't had a minute to think about it all day, and you're getting pretty hungry yourself, and all of a sudden you hear these embarrassing words pouring out of your mouth:  "Oh my gosh, Moon Pies are on sale!"  Houston, we have got a problem.  

   You've heard it your whole adult life: Never grocery shop when you're hungry.  And brace yourself because here's the bad news -- it's true.  But if you can avoid falling into that fat-loaded trap and observe a couple of other rules for the aisles, your wallet and your waistline will thank you.

     1.  NEVER SHOP HUNGRY.  'Nuff said.

     2. PAY WITH CASH RATHER THAN DEBIT CARDS.  Studies have shown that shoppers make 30% fewer unhealthful impulse choices when they pay with cash.  The trick is to be prepared with a list and to stick to it.  

     3.  BUY LOCAL AND SEASONAL.  We've been hearing this for a couple of years now, but it makes perfect sense that you'll pay less for produce that is grown locally and doesn't have to be shipped all the way across the nation.

    4. ORGANIC FOOD -- YES OR NO?  The Environmental Working Group says that purchasing organic versions of the following fruits and vegetables may be worth the price because they practically inhale pesticides: apples, strawberries, peaches, nectarines, grapes, blueberries, celery, spinach, bell peppers, potatoes, lettuce, and kale.  These others, however, aren't as prone to pesticide residues, so you might want to save your money: pineapples, mangoes, cantaloupe, kiwi, watermelon, onions, sweet corn, avocados, asparagus, peas, eggplant, and cabbage.

    5.  DON'T FORGET THE BEAUTY OF FROZEN PRODUCE.  Many fruits and vegetables are flash frozen so they retain all their nutrients long after the fresh version would have wilted in your refrigerator.  So stock up on frozen goodies when they're on sale.  

    6.  CONSIDER CANNED SALMON.  If you don't have an extra $30 a pound to spend on wild Pacific salmon this week (and if you do, I need you to tell me what I'm doing wrong), head over to the canned fish aisle.  Salmon packed in tins and packets is often the wild type, and it's a fraction of the cost of fresh.  You heard it here first.  

    7.  IF POSSIBLE, LEAVE THE KIDDOS AT HOME WHEN YOU SHOP.  I don't even have kiddos myself, but I've encountered enough whacked-out Mommies in the cereal aisle throwing brightly colored boxes of nothing-but-sugar breakfast nightmares in their carts just to get the kiddos to stop shouting, "Mommy, Mommy, MOMMY, Sponge Bob is in that box!"  By that time, I would have bought them the blasted cereal with my own money.  

    8. IF POSSIBLE, LEAVE YOUR HUSBAND AT HOME WHEN YOU SHOP.  Or perhaps your husband or significant other is an integral part of your efficient shopping machine.  (How did you ever manage that, I wonder?  E-mail me.)  I took my husband with me once, and not only did the weekly 45-minute shopping process evolve into more than two hours, but I found myself in the cereal aisle throwing a brightly colored box of a nothing-but-sugar breakfast nightmare in my cart just to get my husband to stop shouting, "Honey, honey, HONEY, Sponge Bob is in that box!"  Not our most shining hour.  

    So next time you're headed to the grocery store, eat a piece of fruit before you go, or stop at the deli counter when you arrive and buy a couple of slices of turkey to satisfy your hunger, and don't forget your list!

Tech Woes = Nachos

     Ever had one of those days?  And THEN your computer crashes and burns?  Well, you'll appreciate this little trip with me down recent memory lane when my computer did just that last Monday.  There I was, minding my own beeswax when the confounded thing stopped.  Just stopped.  Refused to do anything.  Turn off, reboot, wait.  Refused to do anything.  Unplug, reboot, wait.  Still refused to do anything.  Unplug, CUSS LOUDLY AND CREATIVELY, reboot, stomp around the room, wait.  Nothing, nada, zip, zilch, zero.  And by then, I assure you, I had tried every resource in my fairly impressive arsenal for "fixing" the problem.  As much as I hated to do so, it appeared it was time to call in the cavalry.  But I don't have cavalry, so I called a friend to ask if she had a guy.  "Have I got a guy," she said.  I called, and that guy arrived 30 minutes later surrounded by heaven-sent mist and an angel chorus.  Half an hour after that, he departed with my pitiful, useless, eight-year-old piece of equipment (and I use that term loosely) under his arm, promising to return in less than 36 hours with my new best friend.  Things were looking up.  

     I said to my husband, "Nachos."

     "When?"

     "Now."

     "Where?"

     "Kitchen."

     "Enough to share?"

     "With the neighborhood."

     "Margaritas too?"

     "Are you kidding?"

     "I'm in."

     "Listen for the blender."

     And with that, things looked up even more.  We devoured the biggest, nastiest, most embarrassing pile of nachos you can possibly imagine, loaded with "stupid cheese," so much cheese, it's just stupid.  Washed down with a pitcher of Mama's mind-bending margaritas.  And suddenly, Mama was back in her happy place.  And if Mama's in her happy place, Daddy's life is better.  You know how it goes.  

     So this is all to say that sometimes the only thing that will do is nachos.  But life is always better afterwards.  Enjoy! 

     By the way, the guy with the angels did indeed return in 36 hours with new equipment that has changed my life.  I kid you not.  So if you ever need a guy . . . . .

Peachy Keen!

    As I walked into the grocery store the other day, I got my first whiff of summer -- PEACHES!  Stacked up high in the produce section, glowing in their orange and yellow glory, and smelling like heaven on earth.  How can we resist?  Even if fresh peaches aren't available in your store yet, here's a quick and delicious way to a summery mood (courtesy of our beloved Dr. Oz's daughter, Daphne):

     FRESH PEACH AND MAPLE SORBET

     3 cups of fresh or frozen peaches, sliced

     1 1/3 cups of almond milk

     2 tablespoons of maple syrup

     Combine all the ingredients in your blender and process until smooth.  Poor into a freezer-safe container, and freeze for about 2 hours or until firm.  Get out your spoon -- that's it! 

     What could be easier or more delicious this time of year?  Of course, other fruits would work just as well.  Let me hear your ideas! 

Boost Memory With Your Plate

I've been meaning to write this article for a month, but I kept forgetting.  Hmmmm.

These additions to your daily diet help protect DHA, an omega-3 fatty acid that is the primary structural component of your brain:

1.) Eat lots of fruits and vegetables; they are vital brain food.  And seriously, when is eating fruits and vegetables NOT a good idea?

2.) Use turmeric as a seasoning.  Found in yellow mustards and in powder form, it helps clear cellular waste from your brain. 

3.)  Eat foods rich in omega-3's, including canned salmon, tuna, and sardines, as well as walnuts, avocados, canola oil, and flaxseeds. 

4.) Take 900 mg. of DHA omega-3's daily to help your brain cells maintain their fluidity, flexibility, and composition. 

5.)  Take 1000 IU's of Vitamin D3 daily to keep blood flowing smoothly to your brain. 

And don't forget to do your daily brain exercise -- the crossword puzzle!

It's National Doughnut Day!

     That's right, it's true, and I knew you would want to know it immediately.  Isn't it comforting that someone along the way, in his or her infinite wisdom, decided that the beginning of swimsuit season is the perfect day to celebrate the magic that is the doughnut.  In fact, if you live anywhere near a Krispy Kreme shop, they will actually give you a freebie today.  If you have a pair of sunglasses and a couple of hats in your car, you can probably score SEVERAL freebies.  And those bad boys are nothing but air anyway, so enjoy! 

Cheers!

     I'm prepared to bet money that you didn't know that May 25th is National Wine Day.  Hey, it's 5:00 somewhere, right?  Enough said.  

Lizard Spit = Good News!

     Brace yourselves, people.  Researchers in Sweden have discovered that an ingredient in the saliva of Gila monsters can help curb cravings for chocolate and possibly other foods.  You heard me, lizard spit.  (Frankly, I don't think the good folks in Sweden have quite enough to do with themselves, but what do I know?)  Now, I live in Arizona where Gila monsters are gallavanting all around, and I still wouldn't know where to go to get a good dose of spit.  We found one in the backyard once, but we were too busy running around like idiots trying to keep the dogs away from it to collect a sample (which happens to be poisonous, by the way!!).  As for those of you in other parts of the country, good luck with this one.  I'll let you know as soon as I find lizard spit capsules on our shelves.  Who knew?!?

More Fiber = Longer Life!

    We already know the many benefits of fiber -- lower cholesterol, lower LDL, steadier blood sugar, and regularity, as well as a decreased risk of heart disease, diabetes, cancer, and lung problems -- but now it appears that increasing our daily fiber intake to 25-30 grams a day might even help lengthen our lives.  I'm all ears!

     Check out the grams of fiber in the following sources:

     Beans (1 cup) -- 15 grams

     Peas (1 cup) -- 9 grams

     Raspberries (1 cup) -- 8 grams

     Broccoli (1 cup) -- 6 grams

     Pear (1 fruit) -- 5 grams

     Apple (1 fruit) -- 4 grams

     Corn (1 cup) -- 4 grams

     Oatmeal (1 cup) -- 4 grams

     Whole wheat bread (2 slices) -- 4 grams

     Almonds (1/4 cup) -- 4 grams

     And these are just a few of the fiber-rich goodies available.  Virtually every fruit and vegetable in your local produce department contains fiber, along with a host of vitamins, minerals, and antioxidants.  What better time of year than spring/summer to try a new one every time you go to the store.  You could be adding years to your life!

     Have an unusual vegetable recipe to share?  Please leave a comment!

     

And You're Off!

     So you're off on a little vacation, are you?  Or maybe you're hightailing it out of here for the entire summer.  More power to you.  Either way, I'm quite sure that one of the MOST important things on your mind is, "What the heck is going to happen to my fitness program while I'm away?"  Well, here's your very simple solution.

     If you'll only be gone for a week, do your body a favor and give it a rest.  Honestly, sometimes it's the best thing.  And if you're headed to the beach or the mountains, chances are you'll be walking, swimming, hiking, or being active anyway, so all is not lost.

     With a getaway of a month or more, you've got a little homework to do, but it's not a complicated assignment.  If you're staying at a resort hotel or with family or friends, there will probably be a fitness center available to you, either on the property or nearby.  Use it if you're accustomed to working out in that kind of facility at home, but there are plenty of other options.  For example, try performing a variety of exercises using only your body weight -- squats, stationary lunges, walking lunges, push-ups, pull-ups, dips, crunches, and back extensions, to name just a few.  Do a few sets of each of these exercises in rapid succession two or three times a week while you're gone, and you won't feel as if you're starting all over again when you get home.  And if you don't usually include any of those moves in your regular routine, here's a perfect opportunity to try something new and different.  Check with a trainer at your local gym before you leave home to be sure you're performing the exercises properly.

     If your biggest fear about going on vacation is the temptation to overeat, the same theory applies.  If you'll be away for a week, you're probably going to gain a couple of pounds.  Just plan on it, don't panic, and for heaven's sake don't let your fear prevent you from enjoying the culinary delights that might be available to you in a different part of the country (or world).  When you get home and return to your normal eating and exercise habits, you'll shed those few pounds in no time.  If you'll be away for a month or more, try not to lose your mind at every single meal, but do have some fun, particularly if you're visiting a place famous for its regional dishes.  The day after any unusually large meal, eat a little less and move a little more.  You'll be fine.

    When you get home, be aware of one of the most common post-vacation traps of all.  It goes something like this, "Gee, I'm tired and I've got all this laundry to do and tons of paperwork on my desk, and golly I just don't think I can get back to the gym right away.  I'll start again next week."  More often than not, "next week" becomes "next month," and suddenly you're starting from square one.  So enjoy your well-deserved vacation, treat yourself to some new and interesting foods, move around as much as possible, and get back to real life as soon as you get home.  And have a terrific time!

Been anywhere interesting lately?  Share your adventures with us by leaving a comment!

No More Bye Bye Berry!

Okay, stop fretting about your taxes for a minute and check out this dandy tip from my friend, Jane.  And not a moment too soon, with berry season just about to burst all around us. 

How often have you carefully selected a gorgeous container of red, ripe strawberries, savored a few at a time, and then reached the bottom of the basket only to discover that the last few are covered with . . . well, what the heck is that anyway?  Looks like miniature dust bunnies to me (or worse), but I know for sure it's not a food group.  Well, no more -- here's your solution:

When you get your beautiful berries home, dump them into a big bowl and swirl them around in a mixture of one part vinegar (white or apple cider) to ten parts water.  After swirling, rinse them in plain water, pat dry, and pop them into the fridge.  The vinegar helps to kill the mold-causing spores and bacteria lurking in those little berry bodies, so now you should be able to enjoy each and every scrumptious morsel.  Let me know how it works for you.  And thank you, Jane!

My Least Favorite Thing on the Face of the Earth -- The Final Word (I Promise)

Just when you thought it was safe to go back in the kitchen . . . it's another PEEPS show!  My friend, Sara, shared with me an article about Peeps that is so disturbing that I simply cannot allow you people to continue to walk around innocently unaware.  But brace yourselves.  You may not sleep well tonight.

Peeps have been called "surprisingly polarizing" due to the passionate reactions they receive, both positive and negative.  You either love 'em or you hate 'em.  There doesn't seem to be any gray area when it comes to these sugary little rascals.  A documentary entitled "The Power of the Peep" (there was actually a movie made about them?????), suggests that "they coexist as both cute and horrible.  They're like a sugar Rorschach test.  One person will see a Peep as a cute chick with beady eyes while another will see it as a grotesque blob with black, Satanic eyes."  (All in favor of the latter choice, raise your hands.)

The marketing director for Just Born, the company that manufactures the little devils, says, "No one Peeps chick is the same as another.  Each one has its own personality."

ITS OWN PERSONALITY?!?!?!?!?!  ARE YOU KIDDING ME?!?!?!?  It takes six minutes to make a Peep.  It takes only six seconds to stomp on one.  And that's my final word about PEEPS.

My Least Favorite Thing on the Face of the Earth -- Redux

Happy Day After Easter!  And what, may I ask, are you doing sitting at home staring at your computer?  Time to get crackin', my friend -- we're up, we're off, we're out the door on our way to stocking up on 50% off Easter candy!  That's right -- it's that magical time of year.  As for me, I'll be amassing an impressive supply of discounted PEEPS just so I can pull out a package every now and then and STOMP ON THEM.  Good times!!!

Attack Allergies With Your Plate

     Sneezing?  Sniffling?  Scratching your eyes out?  Help may be on the way.  It turns out that certain foods contain quercertin and pycnogenol, which are natural antihistimines.  Try adding these winners to your spring diet:

Foods rich in Vitamin A:  Mangos, apricots, cantaloupe, tomatoes, kale, spinach, dandelion greens, carrots, sweet potatoes, butternut squash, paprika, red pepper, and cayenne pepper.

Foods rich in Vitamin C:  Oranges, guavas, papaya, kiwi fruit, strawberries, acerola cherry, watermelon, broccoli, cauliflower, Brussels sprouts, bell peppers, red and green chili peppers, thyme, and parsley.

Foods rich in quercertin and pycnogenol:  Raspberries, cranberries, chokeberries, blueberries, apples, broccoli, tomatoes, kale, onions, garlic, capers, and green tea.

And last but not least, the winner of all the money and the camper too -- pineapple is considered to be the best source of natural antihistimines. 

Try adding these delicious alternatives to your diet and see if you can cut back on allergy medications this spring.  And be sure to let me know!

Some Like it HOT!

     Want to boost your metabolism, burn more fat, and lose weight faster?  Just heat up your plate!

     Apparently, adding hot peppers or other spicy ingredients to your food not only boosts your calorie burning abilities, it may help curb your appetite.  There is evidence that capsaicin, the active ingredient in jalapenos, cayenne, red pepper flakes, and hot sauces, may help prevent the "I'm hungry" message from reaching your brain.  It also activates 20 different fat-burning proteins, which enables you to burn calories faster.  In addition, capsaicin may inhibit the growth of certain cancer cells, ease pain, prevent heart attacks, and kill the bacteria that cause stomach ulcers.  Sounds like a small miracle to me!

     Add spice to your diet with fresh chiles (jalapeno, poblano, Hatch, habanero), dried red pepper flakes, ground cayenne pepper, hot curry powder, or sauces such as Tabasco or Sriracha.  Feel the burn in a whole new way!

     Do you have a favorite spicy recipe?  Please share it in a comment!

My Cousin's Favorite HEALTHY Thing

And I do mean HEALTHY.  Almost RIDICULOUSLY healthy.  This recipe comes from my cousins Lyndie and Allison in Maryland, and though I haven't had a chance to try it yet, they gave rave reviews. 

RAW COOKIE DOUGH BITES

2/3 cup of raw almonds

2/3 cup of raw walnuts

2/3 cup of rolled oats (or raw oat flakes, if you wish)

1/4 tsp. of ground cinnamon

1/8 tsp. of sea salt

1/4 cup of raw agave nectar

2 tsps. vanilla extract

3 tbsps. of dark chocolate chips

In a food processor, process the almonds, walnuts, oats, cinnamon, and salt to a fine meal.  Add the agave nectar and vanilla and process to combine.  Add the chocolate chips and pulse briefly to combine.  Roll the dough into balls (about 1 tbsp. each) and place them on a cookie pan lined with parchment paper.  Freeze for about an hour to firm up.  Store balls in a tightly covered container in the freezer.

If you try this recipe, be sure to send me your review.  Thanks, Lyndie and Allison!

Got Cravings? Picture This!

     Craving chocolate?  Picture yourself boating on a serene lake.  Got to have that doughnut?  Imagine yourself strolling through a peaceful park on a summer day. 

     A recent study revealed that a food craving can be squelched by daydreaming instead about an activity or setting that makes you happy.  Okay, I'll bite.  I really, REALLY wanted pizza -- pepperoni, onions, the history of cheese, the whole nine yards.  But instead, I pictured myself lounging luxuriously on a pristine white beach in the world's most flattering bikini with the waves lapping rhythmically at the shore and the wind blowing soothingly through my hair.  Okay . . . I'm relaxing.  Ooooo, this is nice.  And isn't my tan looking good.  Ahhhhhhhh.  And then Ernesto, the cabana boy, arrived with my take-out pepperoni pizza and a generous supply of Wet-Wipes.  I thanked Ernesto, shook off my daydream, and picked up the phone to order a pizza, which was absolutely scrumptious, by the way, and while I ate it, I pictured myself on a pristine white beach wearing a handy meal-time cover-up over the world's most flattering bikini.

     So does visualization conquer cravings?  Apparently, not for me!  But try it yourself and let me know what you discover.  (Don't forget to leave a comment!)

My Favorite HEALTHY Things

ARTICHOKES.  Got 20 minutes?  Need something to keep your hands busy?  Artichokes to the rescue!  Not only are they fun and time-consuming to eat, they pack a pretty powerful nutrient punch consisting of fiber, protein, Vitamin C, iron, and assorted antioxidants.  And as Miss Piggy once said, "After all the trouble you go to, you get about as much actual food from eating an artichoke as licking 30 or 40 postage stamps."   I can attest to this -- I love them so much that I once ate four, I kid you not, and I wasn't even close to feeling full, but I was completely exhausted.  A nap ensued. 

An adult-sized specimen has only about 60 calories between the heart itself and the little bit you scrape off of each leaf.  The concern, of course, is your choice of dipping sauces.  Butter!  I'm thinking butter!  But I've discovered that butter mixed with fresh lemon juice is just the right combination for dipping.  Plain lemon juice is also good, of course, and light or nonfat mayonnaise mixed with lemon juice and little curry powder is another favorite. 

Here's my quickie cooking method:  Cut off the stem and trim the sharp little tips off the ends of the leaves.  Put the artichoke in a microwavable dish with about an inch of water in the bottom.  Drizzle it with a tiny bit of olive oil and sprinkle with salt, pepper, garlic powder, basil, or your choice of seasonings.  Cover it tightly with plastic wrap and microwave for 10-15 minutes, until a sharp knife poked down into the middle indicates that the heart is tender.  Let it sit for a minute so you don't burn your little hands, and then dig in!

Fill Up on Fiber

     Trying to lose weight?  Add more fiber to your diet to keep you feeling fuller and to help prevent cravings.  Chewy, fibrous foods keep your mouth busy longer and are more satisfying than soft, overly processed foods.  And that's not all.  Fiber fillers may also help protect you from heart disease, diabetes (by slowing the absorption of sugar into your bloodstream), and some cancers (by binding to troublemakers and increasing the chance they'll be excreted).  And last but not least, is constipation a problem?  Not anymore!

     Fill up on these winners:

1.)  Carrots, lettuce, broccoli, celery, sweet potatoes, and asparagus.

2.)  Bananas, apples, pears, and berries.

3.)  Nuts, seeds, beans, and lentils.

4.)  Whole-grain cereal, bread, and pasta.

    Experts recommend a minimum of 25 grams of fiber a day, which really isn't hard to achieve if you include a little at every meal.  So eat up and fill up!

Fight Pain With Your Plate

Good news!  You may be able to ease your aches and pains with your fork.  Who knew?  The following foods help build strong bones and muscles and might even help reduce pain.  In addition, they help prevent the additional body weight that can exacerbate pain, and they can boost your energy level so you're better able to cope with your discomfort. 

1. Whole grains.  Whole grains are rich in magnesium, a mineral that has been proven to ease muscle pain. 

2. Salmon.  Studies have shown a strong link between low levels of Vitamin D (the sunshine vitamin) and chronic pain.  Not only is salmon rich in Vitamin D, it provides valuable omega-3 fatty acids.

3. Olive oil.  This liquid gold contains high levels of pholyphenol, an antioxidant that can help inhibit a pain-causing mechanism in the body.  It's also free of saturated fat, which can erode bone strength and trigger pain.

4. Spices.  Ginger contains substances with analgesic qualities similar to aspirin and ibuprofen, and turmeric (another member of the ginger family) may also help relieve discomfort. 

5. Strawberries.  These berries are full of Vitamin C, an antioxidant with powerful pain-reducing properties.  Studies have suggested that Vitamin C may help relieve pain following a broken bone or orthopedic surgery.  It may also help prevent the cartilage loss associated with arthritis.

6. Greens.  Greens are rich in Vitamin K, a potential pain reliever.  (Note: Vitamin K also aids in blood clotting, so if you're taking a blood thinner, check with your doctor.)

7. Dairy.  Dairy foods contain calcium for bone strength and Vitamin D, which may help relieve chronic pain.

8. Wine.  Resveratrol, which is found in grapes, grape juice, and wine, may have an analgesic effect similar to aspirin.  (Keep in mind that experts recommend no more than one glass per day.)

So eat hearty and healthy -- you'll feel better!

January at the Gym

     January is typically the busiest month of the year for fitness centers, their classes and machines flooded with well-intentioned, post-holiday newbies and returning gym rats.  If you're among this number, do yourself -- and others -- a favor by observing proper gym etiquette to ensure a safe, efficient workout every time.  According to the American Council on Exercise, these are the top ten mistakes made by gym members:

1.)  The all-or-nothing approach.  Not having a full hour to work out is no reason to bypass the gym completely.  Even 10 or 20 minutes of exercise can provide important health benefits.

2.)  Unbalanced strength training programs.  Many exercisers focus on certain muscles, such as the abdominals or biceps, because those have a greater impact on appearance.  To achieve a strong, balanced body, it's important to train all the muscle groups.

3.)  Improper form.  Poor form leads to injury.  Failure to observe correct knee alignment, using your back rather than your legs to lift heavy weights from the floor, and not exercising through a full range of motion are all potential hazards. 

4.) Not progressing wisely.  Exercising too much, too hard, or too often are common mistakes made by many beginning fitness enthusiasts.  Rest and gradual progression are key components of a safe and effective program. 

5.)  Not including enough variety.  Too many people find a routine or physical activity they like and never change it.  Repetitive workouts can lead to boredom, plateaus, and/or injury.  Don't be afraid to try new things. 

6.)  Not adjusting machines properly.  Most exercise equipment is designed to accommodate a wide range of body styles, but you must adjust the machine to suit your size.  Seek the assistance of a staff member when needed.

7.  Focusing on anything but your workout.  The importance of being mindful of the task at hand cannot be overemphasized.  Not only will reading or watching TV adversely affect the quality of your workout, those activities can be distracting and lead to injuries.  Read at home.  Work out at the gym.

8.)  Not cooling down properly.  Too many people finish their workouts and head straight to the showers.  Instead, continue walking around for a few minutes to allow your heart rate to return to normal, and then stretch your muscles to improve flexibility and help prepare your body for the next workout.

9.)  Poor gym etiquette.  Lingering on a machine after you've finished, chatting loudly on your cell phone, and failing to wipe down equipment after you've used it are all no-no's at the gym.  Always be considerate of others.  (This is particularly important during the winter cold and flu season.  Most gyms provide handi-wipes or towels and antibacterial spray -- for your sake and others', please use them.)

10.)  Not setting realistic goals.  Vague, unrealistic, and unattainable goals produce exercise dropouts.  It's important to establish training goals that are specific and appropriate for your fitness and skill levels.  Ideally, those goals will provide just the right degree of challenge.

     Review your workout routine to be sure you're not setting yourself up for an injury, trying to do too much, or just spinning your wheels.  Consider treating yourself to a session or two with a personal trainer for new exercise ideas, a refresher course on proper form, and a motivational "kick in the pants" to get you off to a good start in the new year.  And most importantly, have fun!

Win With Fins

We've known for years that eating fish is a healthy habit, but now the good doctors at RealAge advise that just six ounces of omega-3-rich fish twice weekly reduces our risk of heart disease by a whopping 36 percent.  Go fish!

If you're concerned about the harmful mercury content of fish, follow these guidelines:

1.) Think small.  Young, pint-sized fish such as anchovies, herring, sardines, and sole have the shortest exposure to mercury in the water.  They also eat fewer other fish, which reduces their concentration of mercury. 

2.) Go for the fat.  Salmon, trout, herring, sardines, flounder, haddock, cod, and canned light tuna (which is lower in mercury than albacore) contain high levels of omega-3s and low levels of mercury. 

3.) Add fruit.  Tropical fruits such as mango, pineapple, banana, and papaya actually reduce the amount of mercury your body absorbs.  Garnish your fish with fruit salsa or chutney. 

4.) The danger zone.  Swordfish, shark, tilefish, king mackerel, marlin, orange roughy, and mahi mahi contain the highest levels of mercury.  (Red snapper was recently removed from this list.)

Fins are in -- enjoy!  Do you have a quick and easy fish recipe to share?  Leave a comment!