Smaller Portions, Bigger World

     Here we are again, thigh-deep in a frenzy of pre-summer shaping up or trying desperately to maintain our new figures after finally losing those holiday hips.  Are you finding either one challenging?  If so, here's a little tip that may come in handy the next time you're dining out: NEVER EAT ANYTHING BIGGER THAN YOUR HEAD.  Honestly, what is up with portion sizes at restaurants these days?  Chances are, if you order from anything but the little tykes' menu, there will be placed before you enough food to keep you going for a week -- and going strongly.  Who thought this was a good idea?

     Here's a thought: Don't eat all of it.  But wouldn't that be wasteful?  Heavens, no; you'll actually be saving money because you can eat those leftovers for lunch or dinner the next day.  In fact, if you already know what to expect, ask your server to package up half your plate before it's brought to the table.  Then -- and here's the hard part -- stop eating when you feel full.  It's not easy, I know, especially if you're out with friends, chatting merrily away, and everyone else is ordering cheesecake.  Why, it can be downright painful to stop eating while others munch on.  But look at it this way: If you'll learn to pay attention to your body and recognize when you've had enough, you can eat pretty much anything you want.  Just eat less of it.  (Please note that individuals with cardiovascular disease or diabetes may need to be more stringent about their food choices.)

     I'm all about portion control because I am just dreadful at giving up entire food groups.  Do not tell me that I can't have that mound of mashed potatoes -- I may harm you.  But if I can have just a few bites of those mashed potatoes, I'll savor every morsel, we'll all get out of here safely, and I won't be seeing evidence of them around my middle by the time I get home.

     So if you're struggling with trying to control your intake of sugar or fats or carbohydrates, consider this approach.  Now ALL foods are available to you.  Enjoy a small portion or just a couple of bites of anything you wish, and the first few bites are always the best anyway, right?  And, oh yes, even if its just a salad fit for King Kong, NEVER EAT ANYTHING BIGGER THAN YOUR HEAD!

 

What Do I Do With All These Easter Eggs?!?

Why, you make egg salad, of course, but not just ANY egg salad.  Try this new twist.  Replace the hard-boiled yolks with chopped avocado for a reduction of fat and cholesterol.  Then don't forget to add lots of crunchy texture with celery, green onions, red or green bell peppers, olives, pickles, mushrooms, asparagus, green beans, or anything else you happen to have on hand.  Season with salt, white or black pepper, garlic powder, onion powder, curry powder, paprika (sweet or smoky), coriander, dill, or your personal favorites.  And if you're counting calories or carbs, enjoy that egg salad in a lettuce wrap with cucumber and tomato slices rather than between two pieces of bread.  There now -- don't you wish you'd dyed MORE EGGS? 

If you have other egg recipes, please share them in a comment!

My Least Favorite Thing on the Face of the Earth

      PEEPS.  There, I've said it.  I know it's unAmerican and a great big old Easter bah humbug, but honestly, I believe they are the most disturbing food ever invented.  Ewwww, ewwww, ickyewwww, patooey.  I'm told you can entertain large groups by blowing them up in the microwave, which sounds to me like the only possible use for them (except maybe for festive-colored spackling).  And good luck cleaning up THAT pastel tsunami.  Might as well just get a new microwave.

      A close friend of mine, who ADORED the darn things, used to say that they didn't really start getting good until you opened the package and let them sit around and get hard for a few days.  Dear God. 

      So there, I've confessed.  And I know I must be in the minority because you can't swing a cat at the grocery store this time of year without knocking over a dozen shelves worth of them, so SOMEBODY is eating them.  If you're a loyal Peep popper, try to convince me why I should reconsider.  Or why I shouldn't think that YOU HAVE NO TASTE AT ALL!!  I'm waiting.  

Calories: Count on 'em!

     I was browsing in the bakery section of the grocery store recently (oh, all right, I was ogling the key lime pies, but everyone in the world doesn't have to know it) when I overheard two women at the counter ask for low-carb bagels.  When the clerk informed them that the bagels were sold out, the women shrieked.  I'm not kidding you, they actually shrieked.  The poor clerk dashed into the back to search for more bagels, and thankfully, she was able to produce several packages.  The two shoppers breathed audible sighs of relief and headed off happily with their treasures.  Well, I couldn't help myself.  I sauntered over and picked up one of the remaining packages of coveted goodies and checked out the nutrition label.  Guess what?  Those bagels had more calories and fat than the full-carb (yet slightly smaller) bagels I usually eat. 

     Is there a lesson here?  You bet there is.  Let's take a quick trip back to the '80s.  Do you recall the first time you saw a fat-free Entenmann's Cherry Cheese-Filled Coffee Cake?  Don't try to tell me you didn't snatch that bad boy up and run home and eat the whole thing because that's exactly what I did.  In fact, I plowed through three of them the first week and gained ten pounds that year.  I said to everyone I knew, "If you don't eat fat, you won't be fat."  And I'm pretty sure I said it once WHILE I WAS SHOPPING FOR LARGER JEANS.  Now, I'm no scientist, but I'm pretty sure that if they take the fat out, they're going to replace it with something to add flavor, probably salt or sugar, and there will very likely be little or no reduction in the number of calories.

     I don't care what diet works for you or how many grams of this or points of that you're allowed to have, losing weight is still a matter of calories.  If you burn more calories than you eat, you'll lose weight.  If you eat more calories than you burn, you'll gain.  And it doesn't matter whether those extra calories come in the form of carbs, protein, or fat -- the excess will be stored in your body.  It's that simple.  We all have friends who have lost oodles of weight on the Atkins Diet or another similarly restrictive program, and those friends may have sworn that the weight just fell off of them and they never felt better -- and I'm sure it was all true -- but they were also simply taking in fewer calories.

     I remember those fat-free Entenmann's coffee cakes fondly, but I like to think we're all a little wiser now.  Read your labels and check your calorie counts.  Before you moan about not being able to lose those pesky pounds, determine what you're really putting in your mouth.  Write it down, in fact.  Get yourself a calorie counts book and a calculator and figure it out.  Chances are you're eating more than you think.  Give it some thought -- before you spread fat-free cream cheese on that second low-carb bagel!

How Big Is TOO BIG?

          Here we are again, thigh-deep in a frenzy of shaping up after the holidays.  Are you finding it challenging?  If so, here’s a simple little tip that may come in handy the next time you’re eating out: NEVER EAT ANYTHING BIGGER THAN YOUR HEAD.  Honestly, have you noticed the portion sizes at some of our local restaurants?  Chances are, if you ordered from anything but the kiddies’ menu, you will have placed before you enough to keep you going for a week -- and going strongly.  Whose idea was this?  What are we to do? 

     Here’s an idea: Don’t eat all of it.  But wouldn’t that be wasteful?  Heavens no; you’ll actually be saving money because you can eat those leftovers for several more meals.  In fact, if you already know what to expect at a certain restaurant, simply ask your server to package up half your plate before it’s brought to you. Then -- and here’s the hard part -- stop eating when you start to feel full.  It’s not easy, I know, especially if you’re out with friends, chatting merrily away, and everyone else is ordering cheesecake.  Why, it can be downright painful to stop eating when others continue munching on.  But look at it this way: If you’ll learn to pay attention to your body and recognize when you’ve had enough, you can eat pretty much anything you want.  Just eat less of it.  (Naturally, individuals with cardiovascular disease or diabetes may need to be more stringent.)

       I’m all about portion control these days because I am dreadful at giving up entire food groups.  Don’t tell me I can’t have that mountain of macaroni and cheese -- I may harm you.  But if I can have just a couple of bites of that macaroni and cheese, I’ll savor every morsel, we’ll all get out of here safely, and I, for one, won’t be seeing evidence of it around my middle by the time we I home.

      So if you’re struggling to control your intake of calories or fats or carbohydrates, consider this new approach.   Now ALL foods are available to you.  You may have a small portion or just a couple of bites of anything you wish, and the first few bites are the best anyway, right?  And, oh yes, even if it’s just a King Kong salad -- NEVER EAT ANYTHING BIGGER THAN YOUR HEAD!

A Year of Walking

          What’s the one exercise that your body was designed for, that you were doing naturally by the time you were a year old, and that you can do even in your sleep?  Walking!  It may just be life’s most perfect physical activity.  You can do it anywhere, it doesn’t require fancy equipment, and you’ll probably be able to do it for many years to come, not to mention the fact that it burns calories, helps lower cholesterol, strengthens your heart muscle, and protects your bones from osteoporosis.  So if you’ve always had a reason for not getting to the gym (“It’s too far away,” “It’s too expensive,” or “I’m too busy to exercise,”), you’ve just run out of excuses, my friend.  Hop into your sneakers, and let’s get going.

     If you’ve been fairly idle, you may not be able to walk very far at first.  Not to worry.  Every day, try to walk ten more steps or 30 more seconds or whatever you can manage and you’ll have a mile under your belt in no time.  Make it your business to walk six days a week.  One day off a week is reasonable, but beyond that, commit to making movement a part of your daily life.   

     Now let’s make things interesting, shall we?  Get yourself a little notebook so you can chart your daily progress, and keep track of how many miles you walk each week.  Think how far you will have walked by the end of the year.  In fact, why not get out your handy-dandy atlas right now and pick a place you’d like to visit next Christmas.  How many miles away is it?  Assuming it doesn't involve crossing large bodies of water, there’s your exercise goal for the year. 

    If you’re a social type, invite a neighbor or friend to join you each morning or evening.  You can visit while you’re burning extra calories.  Just be sure to keep up your enthusiastic pace -- no strolling!  So if you’re in good health and not currently suffering from any injuries, get out there and walk on!

My New Favorite Word Is SPATCHCOCK

   Spatchcock, spatchcock, spatchcock.  It's fun to say, though it doesn't roll easily off the tongue, and it might impress some folks if you're looking for opportunities to do that.  By the way, if you haven't encountered the word before and you're beginning to think I had a little too much eggnog over the holidays, I assure you that I am of reasonably sound mind and body.  Spatchcocking is the process of removing the backbone from a chicken.  So there.  And a spatchcocked chicken is the same as a butterflied chicken, but where's the fun in THAT?  Butterfly, butterfly, butterfly.  Nope, no thrills there.

   Even though I can confidently provide you with that information, I haven't yet drummed up the nerve to ask my friendly neighborhood butcher to perform the task for me.  We know one another by name, and I've asked him to do other meat-related tasks in the past, but I just can't seem to bring myself to make that particular request.  My butcher is a disarmingly attractive young fellow who always has a smile on his face, and he and I frequently chat if he has a minute to spare.  But I'm nearly certain that if I were to ask him for the spatchcock treatment, I would get tongue-tied and end up saying something that would force me to change grocery stores so I would never have to face him again. It's just not worth it.  

    The good news for today is that I don't have to ask my butcher to do it because I have spatchcocked my own chicken!  All by myself in the privacy of my own home!  And, even better, no sutures were required during the operation!  I must insert here that my knife skills -- and I use that term VERY loosely -- are really more like a series of defensive maneuvers.  If I can manage to dice an entire onion without drawing blood from myself or anyone else in the immediate vicinity, I consider that a stellar day in the kitchen.  My husband sharpens our knives regularly, but he does it with fear and trepidation in his heart because he knows we will all be in mortal danger until they've gotten just a little bit duller.  

     But back to spatchcocking!  Now, I could tell you that it's an easy-peasy process, accomplished in only a matter of minutes.  Or I could tell you the truth and admit that the first time, I performed the surgery with the chicken UPSIDE DOWN.  Yes, it's true.  You would think that removing the backbone from a chicken would be a clear indication that the bird should be lying on its  breasts with its back up in preparation for the task, but you would be wrong.  I assure you that it is just as simple to place the creature on its back and innocently and enthusiastically remove what I'm fairly certain is the sternum from between its breasts, which is precisely what I did.  I then flipped birdie over and, as instructed, smashed it down until it was nice and flat.  Done and done!  Except that now my flattened bird  was  prominently displaying its back, and its  breasts were flapping out to either side.  Not to worry!  It still roasted up like a chicken, tasted like a chicken, and made the house smell like chicken heaven.

     I should digress briefly to mention that my dear Dad attempted on several occasions to teach me how to roast a chicken when I was fifteen.  It went in one ear and out the other, and at an alarming rate of speed.  At that age, if it wasn't about cute boys or sports, I could not generate a single iota of interest.  So years later -- okay, 20 years later, shut up -- when I really WANTED to roast a chicken, I removed it from its plastic jacket, swooned when all those alarming innards came tumbling out  (EWWWWWW!), and then proceeded to place it in the roasting pan; however, I honestly did not know which side was supposed to face up.  I could spend the next ten minutes describing how I finally narrowed down the options, but suffice to say that it involved my lying on the floor with my breasts up to determine which direction my drumsticks and wings were facing.  Not my most shining hour.  

      But let's get back to spatchcocking!  The second time I attempted it, I succeeded brilliantly -- won't be making that mistake again, no sir -- and even treated myself to a victory lap around the kitchen to the ROCKY theme blaring in my head.  It's the little things, folks.  And though that bad boy didn't taste any better than the mis-spatchcocked one, it generated enough culinary pride in my bosom to last the rest of the week.  

     A quick note:  Removing the backbone and smashing the birdie down will reduce your roasting time, so don't make the second mistake I did and burn the poor thing beyond recognition,  That's right, I spatchcocked the wrong part and then burnt the whole shebang to a crisp.  Learn from my mistakes, people, and don't let this happen to you.  (Insert here a big hug around the neck to my husband, who not only ate Mistake #1 but insisted that I return to the scene of the tragedy and try, try again. I have neither the room here nor the time to recount all the culinary calamities he has witnessed. And eaten. And smiled, God bless his heart.)

    So if you're bored with all those post-holiday salads and fish fillets, take a walk on the wild and feathered side and try spatchcocking.  Or if you're feeling particularly brave, ask your butcher to do it.  Cluck cluck, and good luck!

Holidays! Parties! HELP!!!

Most of us put on a few pounds between Thanksgiving and Christmas.  Why is that a surprise?  There are more parties during this period than the other eleven months combined, and we're all busy baking bizarre numbers of sweet treats in the name of tradition.  Once the dust settles and we stow our party manners for another year, those pounds will come off again, but if you're starting to get anxious, read on.

Don't let your fitness program fall completely by the wayside this time of year, but be reasonable.  Even though you might be accustomed to working out faithfully five days a week, that may be unrealistic during the holidays.  Allow yourself an abbreviated version of your normal routine.  If you usually exercise out for an hour a day, aim for half an hour a day or an hour every other day.  Use that time wisely (and vigorously), and then get on with other things.

Maintaining an exercise program is half the battle during the holidays.  Surviving parties is the other half.  Here's a handy tip I bet you've heard before: "Just before you leave for the event, eat an apple and drink two large glasses of water.  This will curb your appetite and prevent you from overindulging.  When you arrive, order a glass of water and move to the corner of the room farthest from the food.  Be sure to keep your hands busy with that water and your evening bag, and do not under any circumstances go near the buffet table."  What a jolly evening!  An apple and two large glasses of water?  ARE YOU KIDDING ME?  By the time you get to that party, you'll have a bloaty like nothing you've ever experienced and that sparkly little frock you spent last week's salary on will have taken on a life of its own.  Wearing pantyhose?  You might as well proceed directly to your hostess's guest room and lie down on top of the party coats because you'll have lost all interest in living by then.

If you're like me, when Aunt Gertie's cheese puffs are on the buffet table, I'm there.  Here, then, is another alternative: The day of the party, eat a normal breakfast.  If you're accustomed to having a salad or a sandwich for lunch, go for it.  If you usually go out to lunch for a bowl of pasta the size of your purse, cut back a bit.  Mid-afternoon, I don't care how crazy things are, strap on your sneakers and walk as quickly as you can away from your home or office for 15 minutes.  Take three deep breaths, then turn around and walk back just as quickly.  There's your workout for the day.  Now start getting into that spiffy outfit.

When you arrive at the party, order a glass of sparking water or wine and sip it slowly while you stroll the length of the buffet table.  Don't eat a bite until you've seen everything that's available.  And don't waste calories on anything that's at home in your kitchen as we speak.  Mixed nuts?  Don't think so.  Celery and carrot sticks?  Please be joking.  You are hot on the trail of the Chesapeake Bay crab dip and those addictive little sausage and spinach balls that your best friend won't share the recipe for.  Once you've located your quarry, get a small plate and take just one of everything that catches your fancy.  Now find a cozy corner with a couple of friends and savor every morsel.  If you take a bite of something that is not DIVINE, give it away and treat yourself to one more of your favorite things.  And enjoy every mouthful.  This is not the evening to make sacrifices.  You've been doing that all year so you could get into that dress.  Time to have a little fun.

The day after the party, get right back to business as usual.  Eat normally, exercise, and start looking forward to the next party.  During this holiday, pay a little more attention to your spirit.  And enjoy! 

No More New Year's Resolutions!

     This year, I'm not making a New Year's resolution.  Not a single one.  Why?  Because my annual resolution typically looks something like this: I'm going to work out for two hours every single day, even if I'm near death, I'm going to drink nothing but water and eat more protein, more fish, more vegetables, more fruit, more fiber, less fat, less sugar, and not so much as a single peanut M&M until I've lost all the weight I gained over the holidays.  What fun.  So much fun, in fact, that my resolution usually dies a slow, ugly death before Super Bowl Sunday.

     This year, I've decided I'm going to live to be 100 (what the heck, aim high), and at the halfway point, it's abundantly clear that I need to think less about the short term and more about the big picture.  So I'm making three non-negotiable changes to my lifestyle, and not just until Valentine's Day, but for the duration.

     #1.  EXERCISE

     I'm going to make exercise a part of my daily life, just like brushing my teeth.  Rather than thinking of it as a bothersome chore, I'll remind myself regularly of all the benefits of exercise -- increased metabolism, prevention of osteoporosis, a stronger heart muscle, better posture, leaner thighs, the list goes on and on.  I will schedule my exercise sessions  in my daytimer right next to my doctors' appointments and client training sessions, and I'll make it my business to take care of my machine every day.

     #2.  DIET

     Instead of going ON a diet, which clearly implies that at some point, I'll be going OFF that diet (with what result, do you figure?), I'm going to pay more attention to portion sizes.  I don't know about you, but I'm dreadful at eliminating foods from my life.  Please.  A bad day cries out for chocolate.  A good day practically demands wine and cheese.  If I feel as if I'm going to faint unless I have a piece of birthday cake, then I'm going to have a piece of birthday cake.  It doesn't have to be the big corner piece with the hat-sized frosting roses on it, but I'm going to have a small piece, and I'm going to reallyreallyreally enjoy those first couple of bites.  The first few bites are the best ones anyway, right?  By the fourteenth mouthful, we've usually got the idea.  So instead of eliminating entire food groups from my life, I'll learn to listen to my body and eat what I'm hungry for, and I'll stop eating before I'm uncomfortable.  

     #3.  STRESS

     Here's the toughest one for me.  I am going to learn to manage stress better.  Maybe you've figured out how to do this, but not me.  I am a world-class worrier with an unparalleled fretting quotient, and I'm not really happy unless I'm worrying something -- ANYTHING! -- to within an inch of its life.  And believe me, it takes a toll.  From now on, though, when faced with impending doom, I'm going to ask myself a couple of questions:  Will this really matter tomorrow?  Next month?  NEXT YEAR?  So far, I've been faced with very few challenges that require that degree of my undivided exasperation.  So I'm going to take a deep breath and let it go.  As I said, that's not something I do naturally or easily, but I believe it will have a significant positive effect on my quality of life. 

     HOW ABOUT YOU?

     Are your New Year's resolutions going down the tubes even as we speak?  Are they the same ones you swore to last year and the year before?  If so, consider making a few changes to your lifestyle that will enhance the quality and maybe even the length of your life.  Instead of giving up negative things (cookies, chips, beer), set positive goals this year, some things you can life with.  Exercise daily to keep your body strong and capable.  Free yourself by eating what you want, but don't eat so much of it that you're groaning.  De-stress your life by putting things into perspective.  This year, for a change, consider focusing on QUALITY.  Heck, even if we all live to be 100, it's still way too short.  Make it a good ride. 

     HAPPY, HAPPY NEW YEAR!!!

    

Eat Your Holiday Stress Away

Okay, here it is, just what you've been waiting for:  The top 10 foods that will help reduce your holiday stress.  Hey, you've got to eat anyway, right?  Can't hurt.

1.)  Blood oranges

2.)  Oatmeal

3.)  Chamomile tea

4.)  Turkey

5.)  Almonds

6.)  Beef (preferably grass-fed)

7.)  Sweet potatoes 

8.)  Salmon

9.)  Lentils

10.) Oysters

Please note the absence of peppermint fudge, thumbprint cookies, and eggnog. But there's a time and a place for those goodies too.  Enjoy the holidays! 

Don't Knock It Until You Nuke It

     When you cook, you probably spend almost as much time cleaning up, so here are a couple of dandy cleaning tips I just learned that you may have known for years, and if you have, why didn't you tell me?  

1)  Fill a cereal-sized bowl with half water and half white vinegar and microwave it on high for 10 minutes.  The vinegary steam created will make it so easy to clean your microwave that you can simply wipe it down with a damp cloth, even those irritating little crusty pieces that sometimes get left behind.  We're talking sparkling clean!

2)  Microwave your damp kitchen sponge on high for 30 seconds.  This will kill all the nasty bacteria without having to run it through an entire dishwasher cycle, which always seems to do more damage to the sponge than expected. 

3)  If you're not having fun yet, please review my earlier post about the hours of quality entertainment provided by microwaving Peeps.  I'm just saying.

4)  Bonus Tip: Save that bowl of water and white vinegar after you microwave it, gently drop in a couple of eggs, and microwave them for 1 to 1 1/2 minutes.  Poached eggs!

Cauliflower -- Fake It Til You Make It

     If cauliflower doesn't make at least a weekly appearance on your dinner plate, consider giving at a second chance.  While it may not be anybody's favorite vegetable, its health benefits are second to none:  It's a cancer-fighting cruciferous powerhouse that's low in calories, high in fiber, and extraordinarily high in vitamins (especially Vitamin C) and minerals.  And if you can't get very excited over a pile of boring white shrubs with your dinner, here are a few ways to sneak it in.

     1)  Place raw florets in a food processor and pulse slowly until you have small, rice-sized pieces.  (You see where I'm going with this already, don't you?)  After that, you can either saute it in a little olive oil, white wine, or chicken broth, or cook it in the microwave for a minute or two until it's tender.  Then, just pretend it's rice!

     2)  Microwave, steam, or boil florets until tender, and chop them into small chunks.  Then use them just as you would potatoes in your favorite potato salad recipe.  The texture will be the same, and it's doubtful that anyone will notice the difference.  

     3)  Finally, here's the original fake-out recipe:  Microwave, steam, or boil florets until tender, then process them in your food processor with a little skim milk or chicken broth (plus garlic, mustard, or whatever you prefer) until they're the consistency of mashed potatoes.  Voila!  Faux-tatoes!  (Okay, yes, I made up that ridiculous word, but it is cute, isn't it?)

     Enjoy!

   

Love The One You're With -- YOU

     This post has nothing to do with food -- well, not directly anyway -- but I loved it for all of us who struggle with body image and body disappointment and aging and just simply not loving what we see in the mirror.  Check out this woman's take on it.  

 

http://living.msn.com/family-parenting/me-through-my-childrens-eyes#scpshrjmd

Just Say NO To Processing!

     I ran into my friend, Tallulah de Groot, the other day at the grocery store (okay, that's not her real name, but sometimes names are changed to protect innocent bystanders), and she was looking fit and fabulous.  When she noticed me eyeing her basket, which was filled to overflowing with nothing but fresh fruits and vegetables (where the heck are the goodies, I wondered quietly to myself!), she began extolling the virtues and benefits of a new eating program she was trying, which had already resulted in a 10-pound weight loss.  I was all ears!  The regimen revolves primarily around fresh juices, fruits, and vegetables, accompanied by fresh meat and fish and absolutely NO processed foods.  You heard me correctly -- NO processed foods.  My eyes nearly crossed.  But as I thought back on her comments during the rest of the day, I began to wonder if I could manage such a spartan program (compared to my current, fairly liberal dietary plan).  So I decided to challenge myself, and I am here and now inviting you to give it the old college try with me.  Ready?  Here goes!

     Can you eat one meal a day (JUST ONE!) that includes only fresh vegetables, fruits, and meat or fish from the freshly packaged butcher's case (not frozen or canned)?  I bet you can.  And I'm willing to bet that it won't be as hard as you think it will.  

Specifics:  Eat only from the fresh produce and fresh meat/fish departments.  You won't even have to read labels for those items because there won't be any.  (Maybe there is an upside to this!)  You may include packaged beans or grains as long as the label ingredient is only the item in question.  Dress salads with olive oil, vinegar, herbs, and spices.  Do not use sugar or other condiments (they contain preservatives and tons of sodium). 

Care to give it a try?  I'm going to.  Wish me luck! 

The Old Switcheroo

     Whether you're trying to lose a few pounds or just mindful of making healthier food choices, here are a few instances where it's not a bad idea to stray from the recipe. 

1.)  Replace bread crumbs with rolled oats in meatloaf, meat balls, or on top of a casserole.

2.)  Instead of bacon, add smoked paprika for a deep, smokey flavor in soups, stews, or sauces.  

3.)   Eliminate the salt and add a squeeze of lemon or lime to chicken, fish, or vegetables.  

4.)   Instead of butter, use avocado for creamy richness and a dose of healthy fats.

5.)   Replace half the oil in baked goods with applesauce for moistness.  

6.)   If the recipe calls for white flour, use whole wheat flour to sneak in heart-healthy grains without compromising taste.

7.)   Instead of buttermilk, add plain lowfat yogurt to your recipe.  For sauces or dips that don't require cooking, Greek yogurt adds a high-protein punch.

8.)    Eliminate the heavy cream when making soup and add a combination of chicken broth and pureed white beans instead.  You won't miss the cream!

Fun In The Oven?

     Just when you think you know it all.  I've recently been informed that it is possible to hard boil eggs in the oven.  IN THE OVEN.  Seriously?  Without explosive results?  Not like microwaving Peeps?  (Thrills and chills for the entire family!)  

     I went online to research this innovative concept and discovered that folks have been doing it for years, and it CAN be successful, but the reviews were mixed exactly 50/50.  Some said the end product was better than boiled eggs, but they were harder to peel.  Others said the result was not as good, but peeling was a breeze.  What is a girl to do, especially one who lives by the credo, "If it's not broken, why the heck fix it?" 

      Does anyone have personal experience with this process?  If you do, please leave a comment so we can all give it a try (or run for our lives).  

Never Say Never

     Straight from an organization known as THE DAILY MEAL is a new list of the 20 foods you should NEVER, EVER, NOT FOR ALL THE TEA IN CHINA eat.  Here it comes, and brace yourself.

1.  Sausage

2.  Bacon

3.  Frozen dinners

4.  Burgers

5.  Potato chips

6.  Diet foods

7.  Margarine

8.  Artificial sweeteners

9.  Popcorn

10. Bagels

11. Deli meats

12. Toaster pastries

13. Pizza

14. Cheese

15. Biscuits and gravy

16. Ice cream

17. Ribs

18. Packaged cakes and cookies

19. Cinnabons

20. Deep fried foods in general

     So there you have it, and I for one have lost all interest in living.  Most of my favorites are included, as well as any food that might remotely be associated with having fun.  Except toaster pastries.  I never was a Pop Tart girl.  

     Not lost on me is the fact that this article was followed immediately by one entitled, "Stressing Out Over What You Eat Can Be Harmful."   Now you're talking my language.  And since just READING the list of dreaded dietary hazards stressed me out, I'm taking another route.  

   What ever happened to simple portion control and all things in moderation, including moderation?  Doesn't that sound like more fun, not to mention more realistic?  Do you really want to be the only person at a birthday party who passes up the cake?  Do you want to celebrate the next pizza party with a small green salad?  No you do not.  

    Life is to be lived, and lived well.  One of the most enjoyable parts of it is eating.  Let's celebrate that, make good choices most of the time, and then allow ourselves to have a little fun!

Body Buddies

     Do you want to age imperceptibly, have younger looking skin, enjoy endless energy, and live to be 200?  Okay, maybe not the 200 part, but if you aspire to any of the other goals, these foods could help you along the way.

1. Blueberries might help long- and short-term memory.

2. The skin of red grapes contains resveratrol, an anti-inflammatory that may help protect against UV radiation and, ultimately, skin cancer.  

3. Whole grains such as barley can help reduce the accumulation of fat in the abdominal area.

4. Legumes such as black beans contain high levels of fiber, which helps speed food through the digestive system and could help prevent colon and prostate cancer.

5.  Flax seeds contain omega-3 fatty acids, which help lower cholesterol.

6. Hard cheeses such as Parmesan contain calcium, which helps protect bones from osteoporosis.

7.  Broccoli and other cruciferous vegetables are full of phytonutrients that are instrumental in reducing inflammation and possibly the risk of some cancers.

8. Apples contain pectin, a soluble fiber, which can help prevent cholesterol buildup in blood vessels.

9. Oatmeal may be the perfect pre-workout fuel and will keep you going throughout the day.  

10. Treat yourself to a little peanut butter after exercising.  Its combination of protein, carbohydrates, and fat will refuel you for your next workout.

11. Not a peanut butter junkie?  Try chocolate milk for a quickly absorbed post-workout boost.  

12. Ginger contains powerful antioxidants that make it a natural inflammatory.

13. Chicken soup might actually be good for the soul and for the upper respiratory tract when you're fighting a cold.  Maybe Mom was right!

14. Cherry juice contains melatonin, a natural sleep aid.

15. Onions may help slow the growth of a bacteria responsible for ulcers, gastritis, and gastric cancer.

16. Spinach is a magnesium powerhouse and may assist with maximum muscle and nerve function.

17. If you're feeling run down, boost your iron levels with a serving of white beans.

18. Citrus may be king when it comes to Vitamin C, but a single serving of guava delivers four times the RDA.

19. Kale may be considered produce has-been, but don't forget about it altogether.  It contains high levels of Vitamin K, which helps coalguate blood and prevent hemorrahaging.

20. Lettuce may help freshen breath.  Who knew?

     So down these beauties regularly, and I'll be looking for the invitation to your 200th birthday!

Not A Calorie In A Carload

     Negative calorie foods?  Sounds too good to be true.  But it turns out there might be something to it.  The thermogenic effect of food is the calories and energy your body uses digesting it, which for very low calorie foods might mean -- MIGHT! -- that you expend more energy than you take in.  Frankly, I think tossing around the phrase "negative calories" is fraught with peril so I would prefer to simply think of these as foods to include in your diet every day and in as large a quantity as you can manage.  Plus, they're loaded with vitamins, antioxidants, and fiber.  What a dealski!

1.)  Celery

2.)  Bell peppers (all colors)

3.)  Kale

4.)  Broccoli

5.)  Purple cabbage

6.)  Cauliflower

7.)  Cherry tomatoes

8.)  Spinach

     Try making a salad with all of the above, but beware.  You might disappear during the night!

You Say "Ricotta," I Say "Get Off My Porch"

     Welcome to my world.  I decided to make ricotta cheese from scratch because I've heard it's better than store-bought, takes no time, and is so easy a monkey could do it with his hands tied to his ears.  Okay, I'm game.  I bought whole milk and heavy cream, which I haven't done since the Bicentennial, squeezed a couple of lemons, and I was off and running.  

     According to my recipe, you combine milk, cream, and salt in a large pot and bring it to a boil.  Easy peasy, lemon squeezy.  So far, so good. While I'm standing there watching the pot, which will naturally never boil, our puppy (did I mention we have a new puppy?????) creates a diversion in another room that cannot be ignored.  The noise suggests it's either sheets being removed from the bed, the entire roll of toilet paper being unwound through every square foot of the house, or the demolition of the powder room we've been thinking of remodeling.  Knowing deep in my soul that I shouldn't, I nonetheless sprint out of the kitchen to repair the damage, do so at warp speed, and sprint back to the kitchen in time to see the milk mixture boiling over onto the stove, the counter top, the cabinets, the floor, and everything else in its path.  It's a veritable dairy volcano.  And while the sight is bringing tears to my eyes, it has just given Puppy a new reason to live.  Edible substances!  On the floor!  Dripping off the counters!  Falling from the sky! 

     Without giving myself undue credit, I believe that a more fragile woman might have cursed, thrown the pot away, cursed some more, and marched out of the kitchen, never to return.  However, having spent the last month adjusting from LIFE BEFORE PUPPY to WHAT IN THE NAME OF ALL THAT IS HOLY HAS HAPPENED TO MY LIFE, I steadfastly continue with my instructions, adding three tablespoons of lemon juice, reducing the heat under the pot, stirring constantly, and awaiting the highly anticipated curdling, which is the final triumphant moment in the procedure.  Mind you, I'm stirring nonstop while using one foot on a towel to mop up the milk on the floor and the other foot to try to block Puppy from his impromptu snack.  And possibly cursing.  Just a little.  

     After the two longest minutes in timed history, the milk mixture does indeed curdle, and while still blocking Puppy from his munchies, I one-leg it over to the sink where my cheese-cloth-lined colander awaits.  I pour the mixture into it and while it starts to drain, I drop to the floor to get the rest of the milk there, hop up and mop up the kitchen counter, then spray and wipe down the stove so there is finally -- finally! -- no remaining dairy product left in sight.  And Puppy, now disappointed beyond any speaking of it, finally -- finally! -- lies down.  

     While the ricotta cheese drains, I begin the formidable task of cleaning up the pot that boiled over.  And, oh yes, which accumulated quite a bit of milk product on its bottom, both in and out, and which bears so little resemblance to its former sparkling self that I am tempted to put it out of its misery.  But I persevere.  By the time I finish, the ricotta cheese has drained down to its curds (good news there), so I transfer it to another container for chilling just as Puppy announces that he is ready for his next meal/drink/pee/poop/nap/walkies/all of the above.  

     Now, three hours later, all of Puppy's immediate needs have been addressed, he is heavy into his afternoon nap (can you say "happy days are here again"?), and I have sampled the ricotta, and as much as I want to hate it with every fiber of my being, it's actually quite good.  I would even have to say it's better than store-bought.  

     So welcome to a typical morning in my kitchen these days -- three minutes of ricotta cheese making, fifteen minutes of ricotta cheese cleaning up, five minutes of Puppy reconnaissance, and two minutes of sailor-worthy cursing.  And the ricotta is good, but let me tell you, no monkey with his hands tied to his ears could pull it off!