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.