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!!!