Master Cleanse Drink

When I get up in the morning, the first thing I do is make a quick Master Cleanse drink.  It is warm water, a dash of cayenne pepper, the juice of 1/2 lemon, and a dash of Grade B maple syrup.  You must use Grade B maple syrup, because it is organic and does not have added sugar.

It is hydrating.  It gets your circulation going (cayenne pepper).  It has cleansing properties and has Vitamin C (lemon).  It gets your metabolism going (Grade B maple syrup). 

I love this drink.  It tastes great.  It is sweet, sour, spicy all at the same time. 

It is a great way to hydrate first thing in the morning.

Check it out!

Plant Based Proteins--Sprouted Breads

Many people are hesitant to remove meat from their diets, because they think they will not get enough protein.  However, you can get protein from sprouted grains and other plants, nuts, seeds and beans.  Alvarado Street and Food for Life make great sprouted breads, such as tortillas (more like wraps), bagels and sandwich breads.  You can find them at many high end grocery stores and health food stores.  I buy mine at Whole Foods.  They will be in the frozen food section.

These breads average about 10g protein per serving and are high in fiber.  You won't find that in Wonder Bread.  These breads do not have preservatives, so you need to keep them refrigerated or frozen, until you are ready to eat them. 

These products taste great.  You won't compromise taste for nutrition.  You don't even have to toast them.  I put hummus, bean spread, or Dijon mustard on them and load them with veggies, avocado and sunflower seeds.  Then, I sprinkle a little home made dressing on for a little kick.

Check it out

Crazy Sexy Diet

Does this look like the face of cancer?  An incurable kind?  The picture is of Kris Carr.  I saw her documentary on Discovery Health a few years ago.  It was called Crazy Sexy Cancer.  The short story is a 31 year old single woman is diagnosed with an incurable form a cancer (tumors on liver and lungs) on Valentine's Day.  Chemo and radiation don't work on this kind of cancer, so the consensus is don't put yourself through it.  Doctor says to just watch and wait.  What do you do?  You have incurable cancer and you DO NOTHING?  Kris became a treatment junkie, exploring all sorts of "treatments" to improve her health.  The documentary captured her search for a healthier life. 

At the time I saw Kris' story, I was in my early 30's and single.  I could see pieces of myself in her.  What struck me about Kris is that she looked (and still does look) vibrant.  People with cancer are supposed to look pale and ashen, too skinny, etc.  How could some one covered in tumors look so good?  Kris changed the face of cancer for me.

Also, at the time, I had been searching for a lost college friend of mine (pre-Facebook) that had survived breast cancer.  My boss' mother was also battling breast cancer, for almost 10 years.

I was searching for the answer to the question, "Why them? Couldn't it be me?"  At this time I was living in Washington, DC.  I learned that Kris was coming to town to promote her book Crazy Sexy Cancer, a book about how to navigate a cancer diagnosis.  I went to the book signing. 

At the book signing there were people young and old, survivors, those in treatment and then a few like me.  Some one asked what the Number 1 thing some one can do to improve his/her health.  The unanimous answer was DIET!

That was all I needed to hear. I contacted Melissa Klein, a holistic counselor and nutritionist.  Her company is called Sun Compass.  I cleaned up my diet!!!  I wanted to rid my diet of processed foods.  I worked really hard and loved it.  I felt great!  I kept it up for a long time, but when I moved back to Texas, I fell back on old habits....eating meat, dairy and processed foods.

Kris has a new book, Crazy Sexy Diet.  I bought it and am doing the 21 day cleanse.  You can also join the cleanse and find resources on the website Crazy Sexy Life.  The book is a lot more than the cleanse.  Check it out.

Cutting processed foods (and maybe meat and dairy) out of your diet is very challenging.  However, it can be done.  There are great resources available these days--online, groups, books, counselors, etc.  It takes a village, folks.  Ask for help!  People are willing to guide you.

Over the next few weeks, I will share some of the tips and tricks I have learned in my journey for a more healthy diet.  In the meantime, check out the book.  You will be inspired.

Egg Timer

 

This is ridiculous post, but I love practical kitchen tools.  I love hard-boiled eggs, but I can never remember how long to boil them for or remember to set the kitchen timer. 

I got the egg timer at Crate and Barrel a few years ago and love it.  You drop it in the boiling water along with the eggs and it changes colors and the eggs become harder.  So, it will also help, if you want soft-boiled eggs.

Love it!

Jasmine Tea

I love Jasmine Tea.  My friend Anne introduced me to the bottled Jasmine Green tea, purchased at Whole Foods.  It is great.  I also bought Jasmine tea bags from a Chinese market. 

For some illogical reason, I like to think that it is really healthy to drink it.  Not sure why, but I am sticking with it.

Check it out!

Figs!

I love figs!  I take that back.  What I really love, is the combination of figs (sweet) with blue cheese (stinky).  Love the combo.

You can find great recipes that include figs on Epicurious.  

The picture above is of a salad I threw together after a workout.  I did not use a recipe.  Here you go:

Arugula
Spinach
Purple Onion
Blue Cheese Crumbles
Blueberries
Juice of one lemon
Pepper
FIGS
Protein optional
Nuts optional (walnuts, sunflower seeds, etc.)
Ground flax seed optional

I had all of these things in my fridge.  Try combining flavors that you may think do not go together--Figs/Blue Cheese.  The more flavors and textures you have in a meal, the more satiated you will be.

Enjoy the fruits and veggies of the season.  If you follow the seasons, you will always have a variety of produce.  Nature set it up perfectly.

Enjoy!

Oatmeal and Apples in Turkey Loaf Make This Recipe YUMMY and Full of Fiber!

I'm one of many featured today on Today's Creative Blog!

As fall approaches, we start to eat heavier foods.  This turkey loaf is one of my fall and winter favorites.

One of my favorite recipes, "Loafstyles of the Rich and Famous" is from a great cookbook called Looneyspoons by Janet & Greta Podleski. There are many recipes in this lowfat cookbook that I love. This one is unique, because it incorporates oatmeal and granny smith apples in the recipe. The oatmeal and apples add fiber to the meat dish. The cooked apples and oatmeal do NOT add flavor, just fiber and texture to the meat.

This recipe is guy tested and approved. I swear! Don't be afraid to try it.

Loafstyles of the Rich and Famous:

1 tsp. butter or margarine
2 C chopped, unpeeled Granny Smith apples
3/4 C chopped onions
1-1/2 lbs lean ground turkey (skinless)
1/2 C EACH quick-cooking rolled oats and chopped fresh parsley
1/2 C skim milk
2 egg whites
1 tsp. Dijon mustard
1 clove garlic, minced
3/4 tsp. dried marjoram
1/2 tsp. EACH ground sage, salt and black pepper

Preheat oven to 350 degrees.

Melt butter in a non-stick skillet over medium heat. Add apples and onions. Cook and stir for about 5 minutes, until onions are tender. Let cool.

In a large bowl, mix together apples, onion, and all remaining ingredients.

Spray a 9 X 5-inch loaf pan with non-stick spray. Pat turkey mixture into pan. Bake for 1 hour, or until no longer pink in the center. Pour off any liquid from pan. Invert onto a platter and serve.

Serves 6

Per serving: 198 calories, 3 g. fat, 13.7 carbs, 30.3 g protein, 300 mg sodium, 57 mg cholesterol

Hope you like the dish as much as I do! It is great as leftovers, too!

San Pellegrino Limonata: My Favorite Sparkling Beverage

Okay, I know that I encourage others to eat a healthy diet.  Trust me when I say that this item does not fall into the "healthy diet" category, but I love it so much that I cannot keep it to myself.

San Pellegrino Limonata is an Italian beverage that is, in my opinion, the best sparkling beverage out there.  It is a lemon flavored sparkling drink that has a perfect combination of sweet and TART.  I think I am hooked on the crisp and tart goodness.

At 160 calories a can, it is no joke.  Gotta limit myself to no more than 1/week.  Good thing I haven't been able to find Limonata in 6-packs, 12-packs or cases.  I don't know if I could help myself.

Enjoy!

Single Serving Chocolate Snacks--Goobers and Raisinets

I love having a little some thing sweet after lunch.  My go-to choice was 85% dark chocolate.  I ate the dark chocolate for about 3 years.  I'm not really enjoying the taste any more, even though I know it is the best choice.

Well, recently I switched from the super dark chocolate to peanut M&Ms.  Not a good alternative for my blood sugar or the size of my butt!! 

I was excited to unexpectedly find single serving boxes of Goobers (100 cals) and Raisinets (80 cals).  I think these are great.  I little chocolate and salty crunch or a little chocolate with sweet n chewy.

I found these in the candy aisle at HEB.  They totally satisfy my craving.

Enjoy!

Another Quick Meal--Gardenburgers

I have enjoyed Gardenburger's for years.  Now with the discovery of 100 calorie buns/bagels, I can enjoy a burger for about 250 calories.   (See prior posts on quick meals  here and here.)

To make the Gardenburger a little more extra-special, I add sauteed spinach and mushrooms, Dijon mustard, and/or a few blue cheese crumbles.  I cook enough spinach and mushrooms to last a few days.  Therefore, I can cook a Gardenburger tomorrow night, heat the veggies and toast the bun in about 7 minutes. 

In all of my low calories meals, condiments are key.  Soy sauce, Chinese hot mustard, blue cheese sprinkles, fresh Parmesan, a few tablespoons of spaghetti sauce, and red pepper flakes are a few of the condiments I keep on hand to make my meals extra tasty.  Let's be honest, the more flavor in a meal, the more satisfying it is.

Enjoy!

Quick and Easy Pasta

Hodgson Mill Whole Wheat Whole Grain Angel Hair

I cooked a nutritious meal in 10 minutes flat!  I love Hodgson Mill Whole Wheat Whole Grain Angel Hair Pasta.  I can boil the water and cook the noodles in 10 minutes.  After the water is boiling, you only need 3-5 minutes to cook!

So, I take the chopped raw veggies from Central Market (see earlier post) and put them in a pan with a little olive oil.  Put the pasta pot on to boil.  By the time the water boils and the pasta cooks, the veggies are perfect.  Add  a little pasta sauce and grated Parmesan and you have a great meal.

Hodgson Mill Whole Wheat Whole Grain Pasta has 210 cals. for 2 oz. of dry pasta; 1g fat; no cholesterol; no sodium; 41 carbs; 9 g protein!; g sugar; and 6g fiber!!!  Can't get better than that!

Try it.  It is definitely more dense than white flour pasta.  However, the heavy texture makes you feel full and I don't know of another pasta that offers as much protein and fiber.

You can buy this brand at high end most grocery stores.  Enjoy!

Easy Meal

Ready-to-cook veggies from Central Market

One of my "new" favorite things is in the produce department at Central Market. They have a selection of ready-to-cook veggies, meats and meals. These options come with sauces and directions, too.

Most of my food shopping budget goes to purchasing fruits and veggies, since I don't eat much meat. I was shocked to see the prices of the washed and cut veggies. I bought a selection of Asian veggies (bok choy, carrots, snow peas, bean sprouts, bell peppers, onions, and celery) for $5.75. I put some brown rice in the rice cooker on the way to teach Spinning. When I came back, I cooked the veggies for about 8 minutes and added a little garlic and soy sauce and a little grated ginger and red pepper flakes for a punch. For about $7 and 10 ten minutes, I have dinner for 3 nights!!! You can't beat it!

Earlier this week, I tried a selection of Italian veggies (green beans, onions, red peppers, yellow squash) and ate it with some couscous for three nights!

Now, I doubt the veggies are organic, but they are fresh, washed, cut and ready to cook. I obviously don't mind eating left overs.  If you keep the veggies in a separate container as your starch and/or meat, you can mix the veggies with Udon noodles or whole grain pasta, too.  You can change it up.

If you have a family to feed, it is still a great deal. Healthy, inexpensive and EASY!!!

In the same produce cases, they offer chicken, seafood and meat that is marinated and ready to cook. There is even cooked pasta in containers for about $3.00.

Remember that the area is in the produce department, not the take-away, prepared foods.

Check it out!

Cherries

Summertime Cherries!

Cherries are an antioxidant super food!  Rich in beta carotene, vitamin C, potassium, magnesium, iron, fiber and folate.   Cherries are a great summertime fruit.

Remember that nature provides us with a variety of fruits and veggies every season.  Try to eat fruits and vegetables of the season and, when available, locally grown foods.  The food industry (and we) spend a lot of money transporting fruits and veggies from around the world, in order to give consumers the instant gratification of having the fruits and veggies that we want all year around.  Think about it, the generations before us ate the fruits and veggies of the season from the land around them.

Nature provides us with fruits and veggies of various colors.  Each color provides us with different vitamins and minerals.  It is important to eat a variety of colors of produce in your diet.  (I'll get into more specifics in another post.)

Another idea for consideration.  Summertime (the hotter months) fruits and veggies are lighter in texture.  Winter (cold months) fruits and veggies are more heavy.  It all makes sense.  If you eat the season's fruits and veggies, you will have a variety all year long.

Just a little food for thought!

My Favorite Summer Drink

I love LaCroix. I've said it before, and I am saying it again. Any flavor will do. I love the sparkling water. I pour the can in a glass and add a splash of fruit juice (pom or blueberry) and squeeze a lime.

I credit my cousin and friend, Sandi, for teaching me this fun soda drink.

It is a little sweet, crisp, a little bubbly, and VERY refreshing. Check it out!

Look at What I Found!

Carbs are not evil. You need starch to fuel your strenuous workouts. Find whole grain, whole wheat carbs that are high in fiber and protein. Fiber keeps you full. It is also important to find proteins from sources other than animals. Read the labels of all baked items and pay attention to calories, fat, protein, carbs and fiber.

I was skimming a magazine and found an advertisement for Oroweat 100% Whole Wheat Sandwich Thins. Each sandwich thin is 100 calories, 1g fat, 21g carb, 5g fiber, 2g sugar and 5g protein. For 100 cals, I am amazed that each thin has 5g fiber and 5g protein. Wow!

While I was looking for the thin in the grocery store, the person stocking the bread aisle also recommended Thomas 100% Whole Wheat Bagel Thins. These bagel thins are 110 cal, 1g fat, 24g carb, 5g fiber, 3g sugar and 6g protein. Again, great fiber and protein for the calories.

I don't know about you, but I avoid bagels and most sandwiches. These thins are a great compromise. For a great breakfast, you can spread some nut butter on the toasted sandwich or bagel thin and add banana or berries. For lunch, you can spread some hummus and add veggies and lean protein. For dinner, I can't wait to grill a veggie or turkey burger!

Produce and Pesticides

Buy Organic
According to Environmetal Working Group, here are 10 produce items that are highest in pesticides:

Peaches
Apples
Sweet Bell Peppers
Celery
Nectarines
Strawberries
Cherries
Lettuce
Grapes
Pears
Spinach
Potatoes


Buy Conventional, If You Choose
Here are 10 produce items that are lowest in pesticides:

Avocado
Sweet corn (frozen)
Pineapples
Mango
Sweet Peas (frozen)
Asparagus
Kiwi
Bananas
Cabbage
Broccoli
Eggplant

You can download a wallet-size list here:

Environmental Working Group Pesticides in Produce Shopper's Guide

Light Lemonade and Light Raspberry Passion Drinks

Summer is here and it is already very hot in Texas. I strive to drink as much water as possible, but I still crave summer favorites like lemonade and iced tea. Iced tea isn't really bad for you, in moderation. Caffeine does not dehydrate you, but just doesn't hydrate you like water does. Lemonade has tons of sugar--duh.

I was browsing the grocery store and found Minute Maid Light Lemonade. It was 15 calories in 8 ozs of lemonade. That is really great! I also found it on sale at Walmart for $1 a carton. Talk about guilt free!! I also found a Light Raspberry Passion flavor. I haven't tried it yet, but I will let you know.

These Minute Maid drinks are not as good for you as water is, but in moderation it is fine. Of course, there are other options like Crystal Light and Chick-fil-A diet lemonade. Again, I try to drink these in moderation, because they are full of chemicals.

A few months ago, I posted about ways to make drinking water more appealing. Browse below for a refresher.

Hope you are enjoying your summer!

Juicing

Juicing is a great way to ingest more fruits and vegetables in your diet. You can get the vitamins and minerals of vegetables and fruit without having to eat so many of them. Enzymes from the fruit and vegetable juice help detoxify your blood. Juicing is also a great way to hydrate.

Greens
It is important to add green veggies to your juicing concoctions. Green veggies add plant protein and chlorophyll to your juice. Chlorophyll helps increase the flow of oxygen throughout our bodies. Kale, celery, spinach, cucumber, and lettuce are great green veggies to juice.

Doesn't Green Juice Taste Like Grass?
Green juice does not taste like grass, if you add fruits and other sweet veggies. Fruits like Fuji apples, carrots, beets and lemons are great in the juicer. Ginger is great, too!

Fruit like melons have a lot of sugar. I wouldn't juice them regularly. Keep in mind that certain fruits, like berries and bananas, don't juice well. Enjoy those fruits in smoothies.

I am getting back in the habit of drinking Green Lemonade every morning. The recipe if from The Raw Food Detox Diet.

celery or cucumber
5-6 leaves kale w/stems
1 inch ginger
2 small or 1 large lemon
1-2 Fuji apple

It is recommended that you eat light to heavy every day. Begin the day with juice then fruit in the morning. Salads and other raw veggies during the day. Eat cooked foods, which are heavier on your digest, in the evenings.

Think about it. Heavy meals are harder on your digestion, which makes you feel tired. You are better off eating your heaviest meal at night.

Juicer
Juicing machines are pretty easy to operate these days. I have a Breville and love it. It is easy to clean. The juicer separates the juice from the roughage. You don't have to peel lemons or core your apples. Just cut the fruits and veggies in big pieces and throw them in. Hot water and soap are all you need to clean your juicer on a daily basis. I put the parts through the dishwasher once a week.

Just try it. You might like it. Experiment with different combinations. There are so many!

Food Combining

This post may be a bit of a stretch for many of you. Why would the combination of the food I eat make a difference to my health, weight, how I feel, etc?

Digestion--Break it Down
I first learned about food combining when I studied Ayurvedic Medicine in my yoga teacher studies. In ayurveda, it is taught that certain foods do not combine well, because it takes different kinds of enzymes to break down in our bodies. Therefore, it is best not to eat them in the same meal. I hate to be the bearer of bad news, but meat and starch do not mix!!

Digestion--Quick Exit
Yes, I mean going potty! Look at it this way, if your body only has so much energy in a day, how much of it do you want spent on breaking down your food? If you follow food combining guides, you digestion is quick. You will go to the bathroom more often. Your body can be spending energy revitalizing and repairing your body, not spending too much time digesting your food.

Weight Loss---Maybe
Some weight loss programs promote food combining strategies for weight loss. I can say that when I follow food combining strategies, I definitely feel thinner and lose weight. That being said, I cannot say that it is the food combining only. When I am following food combining, I have a very clean diet and exercise, as well. I do think that the food combining plan does help eliminate water retention and promote digestion. When I follow the rules, I feel light and have good energy.

Good Food Choices
I will share the food combining rules with you. NOTE: There are no Cheetos, Oreos, Soda, etc. on the chart. You will make better food choices, if you follow these rules. We are talking whole foods only, folks. If you need to break yourself from processed foods, this is the plan for you!

Food Combining Guide:

1. Fruit--Eat is alone or leave it alone. Fruit does not combine with anything. It takes only 30 minutes to digest, so if you are hungry before bed or a workout, fruit is a good choice.

2. Nuts/Seeds/Dried Fruits--raw nuts, seeds, unsulfured fruits only.

3. Flesh Protein/Meat--Fish, Eggs, Chicken, Meat, Game, Shellfish, Raw Cheese

4. Starches--whole grain breads, brown rice, sweet potatoes, avocados, legumes, cooked corn, pasta

Do not mix foods between 1-4. Veggies combine with meat. Veggies combine with starch. Veggies combine with nuts, seeds and unsulfured dried fruits.

Veggies/Meat
Veggies/Starch
Veggies/Nuts, Seeds, Dried fruit
______________________________________________________
5. Starch and Meat do not mix.

6. Avoid dairy, but if you eat it, it combines with meat.

7. Chocolate--70% chocolate bars (Green & Blacks and Dogoba, for example) can be enjoyed.

8. Wait 3-4 hours between meals. Let one meal digest before you eat another.

This is an oversimplified list. I suggest that you read The Raw Food Detox Diet for a great food combining chart. There are other charts on the web. I prefer Natalia Rose's because it is the easiest to read.

Check it out. See how you feel. You can always go back to how you eat today.

Ignorance is Bliss, Part 2

Do you want to know where your food comes from? Really?

I finally got around to watching Food, Inc. If you want to know where your food comes from, watch it.

This documentary is not gory, does not shame, is not about weight loss or removing meat from your diet. In my view, the movie is about the relationship between our food system, government and what is on our plates.

Just like the option of reading nutrition labels in the grocery store or about reading the nutrition information for your favorite restaurants, this movie is one way to educate yourself about how your food purchases effect your health, the environment, worker's rights and the economy.

If you want to make more informed decisions for yourself, check it out.