High-Fat Meats on the Barbecue
The bad news: barbecue can sabotage your waistline. A 20 ounce T-bone can weigh in at 1,540 calories and 124 g fat; an average cheeseburger has about 750 calories and 45 grams of fat; and pork or beef ribs? They come from the fattiest part of the animal. The good news: You can go lean with cuts like pork tenderloin, skinless chicken breast, and lean ground beef or ground turkey.
Hot dogs and sausages are favorite summer treats for many of us, but you might want to save them for baseball games. It’s not just about fat or calories (after all, you can choose lower fat varieties) but hot dogs, bratwursts, sausages and most dogs are high in sodium. A typical hot dog has 280 calories, 15 grams of fat, and 1,250 mg of sodium, while a 6-ounce kielbasa has 330 calories, 24 grams of fat, and 1,590 mg sodium.
Mayonnaise-Based Salads
A small half-cup portion of typical potato salad has 180 calories and 12 grams of fat; the same amount of coleslaw has about 150 calories and 8 grams of fat. To cut calories, try making your salads with light mayonnaise; or mix mayo with low-fat yogurt, light sour cream, or chicken stock. Or why not try a German-style potato salad, using more vinegar than oil? Try a pasta salad with whole wheat pasta. Then toss with lots of veggies to increase fiber and nutrients along with a low fat Italian dressing instead of mayo.
Frozen Concoctions
Sweet, fruity alcoholic drinks (the kind often served with an umbrella) may go down easy, but the calories add up in a hurry. A piña colada can range from 245-490 calories; a daiquiri from 300-800 calories and a Long Island iced tea can set you back 520 calories or more -- with much of it from sugar. Instead of high calorie drinks, try wine, a wine spritzer, or a mixed drink with seltzer and a splash of fresh fruit juice.
Satisfying Thirst Quenchers
Staying hydrated is essential, especially during the summer; but those cold drinks can wreak havoc with your waistline. Be careful what you choose -- if you're drinking 12-ounce containers of sweet tea, sweetened soda, energy drinks, juice drinks, or beer, you're probably taking in about 150 calories a pop. Smoothies, milkshakes and cold coffee concoctions can go much higher. Keep liquids in check and drink water or light versions of your favorite quenchers. Try adding the juice from half a lemon and a sprig of mint to your water.
Frozen Treats
A cup of soft-serve ice cream can have 380 calories and 22 grams of fat. Make it a Dairy Queen chocolate chip cookie dough blizzard and the calories soar to 720, with 28 grams of fat! You don’t need to give up frozen treats, just pass on the giant portions or high fat toppings. Look for frozen desserts like sherbet, fudge bars, fruit bars, or other treats under 150 calories per serving or fruit desserts like strawberry shortcake. Or try making your own frozen fruit pops with fresh fruit.
Fattening Fair Food
Fairs, carnivals, and boardwalks serve up some of the most fattening deep-fried diet disasters. From fried cheesecake (around 500 calories), fried macaroni and cheese (610 calories) to gigantic turkey legs (1,136 calories and 54 g fat), most eat-while-you-walk foods will give you calorie overload. Skip the fried foods and choose caramel apples or a simple grilled meat or share your treat with a friend.
Salad Toppers
Salads can be the perfect summer dinner - light, refreshing, and a perfect way to get your produce and lean protein. If you top your salad with high-calorie items, it can go from lean to fattening in a hurry. High-calorie dressings, fried chicken strips, bacon, cheese, and croutons are among the biggest offenders. Instead, top your greens with grilled chicken, strips of lean meat, or eggs, then pile on the veggies and top with a light dressing.
Mindless Munching
A handful of any kind of snack won't do much harm, but eat too much and it can sabotage your diet. Each ounce of potato chips or cheese puffs is roughly 160 calories and 10 grams of fat. Cheese nachos will set you back 692 calories (plus 38 g fat and 1,632 mg sodium); and a 10-cup box of movie theater popcorn has 550 calories, 31 g fat, and 972 mg sodium. Try snacking on fruits, veggies with hummus, or small portions of fat-free popcorn. Skip the butter and salt and instead add a small amount of grated parmesan cheese and a bit of dried oregano.
Finger-Licking Fried Chicken
A bucket of fried chicken is an easy way to feed a crowd, but it can sabotage your waistline (and arteries). So forgo fried and toss boneless, skinless chicken breasts on the grill. A 3.5 oz. skinned chicken breast has only 167 calories and 7 grams of fat, compared to a KFC fried chicken breast with 360 calories and 21 g fat. Add flavor with marinades, spice rubs, or top it with fresh salsa.
For more ideas and recipes just send me a comment and I will be happy to forward some of my favorites.
Sunday, May 30, 2010
Friday, May 21, 2010
Children's Health Alert
Here are some alarming statistics that got my attention:
Taken from Juice Plus Children’s Health Study
- Less than 7% of all children and adolescents consume the recommended 3 servings of vegetables per day. (Archives of Pediatrics & Adolescent Medicine)
- 1 child in 4 is obese. (International Journal of Obesity)
- Nearly 50% of obese adolescents remain obese as adults. (International Journal of Obesity)
- About 6% of elementary school children and 7% of adolescent children miss 11 or more days of school yearly due to illness or injury. (Centers for Disease Control and Prevention)
- In the last 20 years, Type 2 diabetes has increased ten-fold. (International Journal of Obesity)
- By the age of 12, an estimated 70% of our children have developed the beginning stages of hardening of the arteries. (Bogalusa Heart Study)
- 3-7% of school age children suffer from ADHD. (Centers for Disease Control and Prevention)
Taken from Juice Plus Children’s Health Study
If you have a child with the beginning signs of obesity, or know someone who does, I encourage you to contact me. I have a special coaching program just for kids!
Tuesday, May 11, 2010
7 Foods That Fight Fat
Fat Fighter #1 - Grapefruit
Research at the Scripps Center of Weight Management in San Diego, found that people who ate half a grapefruit before every meal for 3 months, lost more weight (without trying) than dieters who didn't eat grapefruit. The Reason: 3 grams of fiber per medium-size grapefruit
Fat fighter #5 - Vinegar
In an Arizona State study, when people were asked to consume 4 teaspoons of vinegar before eating a high-carb meal, their blood sugar increase was cut in half within the first hour. They ate less later on and consumed about 200 calories less per day.
Fat fighter #6 - Shrimp
15 shrimp have 17 grams of protein, 1 gram of fat and just 83 calories. Calories from lean protein may be burned faster than calories from carbs or fat because your body doesn't store protein.
Fat fighter #7 - Avocado
Our bodies burn monounsaturated fat, found in foods like avocados and olive oil, faster than saturated fats found in beef, butter and other animal products.
If you are interested in recipes that include these fat-fighting foods, make a comment on my blog and I will post them for you.
To your health....
Research at the Scripps Center of Weight Management in San Diego, found that people who ate half a grapefruit before every meal for 3 months, lost more weight (without trying) than dieters who didn't eat grapefruit. The Reason: 3 grams of fiber per medium-size grapefruit
Fat fighter #2 - Coffee
A Harvard study found that a compound in coffee causes the body to secrete less insulin. Insulin causes sugar to be stored as fat, so less insulin circulating in your body, may also help to reduce stored fat.
Fat fighter #3 - Chili Powder
In a study by Dutch Researchers, people who drank spicey tomato juice before breakfast and lunch for just 2 days, consumed 16% fewer calories and tended to choose foods lower in fat than those who drank regular tomato juice.
Fat fighter #4 - Nut Butters
The combination of fat, protein and fiber in peanut, cashew and almond butters makes them hard to breakdown, so they stay in your system longer - keeping you full longer. The added bonus is that their may be enough healthy fat to amp up your metabolism. Just watch your portion - 1 to 2 tablespoons.Fat fighter #5 - Vinegar
In an Arizona State study, when people were asked to consume 4 teaspoons of vinegar before eating a high-carb meal, their blood sugar increase was cut in half within the first hour. They ate less later on and consumed about 200 calories less per day.
Fat fighter #6 - Shrimp
15 shrimp have 17 grams of protein, 1 gram of fat and just 83 calories. Calories from lean protein may be burned faster than calories from carbs or fat because your body doesn't store protein.
Fat fighter #7 - Avocado
Our bodies burn monounsaturated fat, found in foods like avocados and olive oil, faster than saturated fats found in beef, butter and other animal products.
If you are interested in recipes that include these fat-fighting foods, make a comment on my blog and I will post them for you.
To your health....
Wednesday, April 28, 2010
Unhealthy Breakfast Choices
Do you start your day with a "sugar buzz"?
Doughnuts
High in sugar, trans-fats, calories and refined flour, doughnuts are not only bad for your waistline, but ultimately do a number on your energy levels as well. The high sugar content is likely to end in a midday energy crash. If you crave a doughnut, try a piece of whole-grain bread with some all fruit spread and peanut or almond butter instead.
Fast-Food "Breakfast Sandwiches"
The combination of low-quality, fried meats, processed cheese, and refined breads adds up to a high-calorie, high-sodium, fat-laden glob of food. A better option is to make a sandwich at home - include whole-grain bread, and low-fat cheese, along with fresh veggies. You can make y our own breakfast sandwich using a whole grain English muffin, scrambled egg, a bit of low fat cheese or sliced avocado. Skip the fried hash browns.
Sugared Cereal
While different brands vary widely in the amount of added sugars (do your homework and read the labels), sugared cereals should not be a part of your morning routine - or your diet, period. If you crave sweetness, try adding a teaspoon of stevia, agave nectar, dried or fresh berries to unsweetened whole-grain cereals. Or try a bowl of steel-cut oats with some blackstrap molasses, which provides an added dose of calcium, along with some fresh fruit.
If you are short on time and need menu and/or recipe suggestions, simply leave a comment below and I will make sure to post your requested favorites.
Doughnuts
High in sugar, trans-fats, calories and refined flour, doughnuts are not only bad for your waistline, but ultimately do a number on your energy levels as well. The high sugar content is likely to end in a midday energy crash. If you crave a doughnut, try a piece of whole-grain bread with some all fruit spread and peanut or almond butter instead.
Fast-Food "Breakfast Sandwiches"
The combination of low-quality, fried meats, processed cheese, and refined breads adds up to a high-calorie, high-sodium, fat-laden glob of food. A better option is to make a sandwich at home - include whole-grain bread, and low-fat cheese, along with fresh veggies. You can make y our own breakfast sandwich using a whole grain English muffin, scrambled egg, a bit of low fat cheese or sliced avocado. Skip the fried hash browns.
Sugared Cereal
While different brands vary widely in the amount of added sugars (do your homework and read the labels), sugared cereals should not be a part of your morning routine - or your diet, period. If you crave sweetness, try adding a teaspoon of stevia, agave nectar, dried or fresh berries to unsweetened whole-grain cereals. Or try a bowl of steel-cut oats with some blackstrap molasses, which provides an added dose of calcium, along with some fresh fruit.
If you are short on time and need menu and/or recipe suggestions, simply leave a comment below and I will make sure to post your requested favorites.
Friday, April 23, 2010
Artichokes 101
Artichokes take a little effort when it comes to preparation and cooking, but the mild, nutty flavor and the nutritional benefits are well worth the effort. Artichokes are used for main dishes, side dishes, appetizers, casseroles and as ingredients in dips and sauces. The versatility of the artichoke is limitless.
How to buy an Artichoke:
Choose an artichoke that is compact and heavy for its size. Stay away from any that are slightly purple in color or budding, as these are signs that the artichoke is over ripe. Check the stem and leaves to make sure they are firm and crisp. Using good judgment is best when selecting any produce.
Storage:
Artichokes can be stored for up to 5 days. Keep them in a plastic bag, lightly spray them with water and place in the crisper of the refrigerator. Artichokes are best used within the first 2 days after being purchased.
Preparation:
You can cut the stem of the artichoke off at the base so that it will sit upright easily or leave it long, depending upon how you will be preparing and serving the artichoke.
Using a kitchen shears or sturdy scissors, snip the top points off the leaves.
Hold the artichoke tightly and cut the top 1/3 to 1/4 of the artichoke off using a sharp and sturdy kitchen knife.
Place artichokes that have already been cut in a bath of water and 1/4 cup lemon juice or water and 1/4 cup white vinegar. This helps to eliminate the browning process that rapidly takes place in artichokes. Keep them in the water until all are ready to be cooked.
Tip: Artichokes are very buoyant and have a tendency to turn upright in the water. Keep the cut tops turned in the water by holding them down with a heavy object. A plate placed on top works well.
Cooking Artichokes:There are different methods of cooking artichokes. Boiling, steaming, roasting and grilling are all common methods.
Cooking:
Boiling and Steaming
Select a pan large enough to hold the artichokes upright. Lemons and or garlic can be added to the cooking process. The process of boiling and steaming artichokes is the same except when steaming them, place the artichokes in a steaming basket before placing over a pot of water.
Artichokes are done when a fork easily slides into the center. The leaves will have opened slightly and be darker in color. Depending upon the size of the artichoke, this may be 30-45 minutes.
Turn artichokes upside down on a paper towel after boiling to eliminate any water from inside the leaves. Gently work the leaves open to expose the choke. The choke is the fuzzy center of the artichoke and is not edible. This choke is what would be the flowering portion of the plant had it been allowed to mature. Use a spoon, scoop or grapefruit spoon to gently scoop out the choke. Keep scooping until all the fuzzy sections are eliminated.
To eat the artichoke, simply pull off the leaves, dip in a favorite sauce and enjoy.
Baby Artichokes:
The preparation methods for roasting baby artichokes are similar to preparing whole artichokes in that you need to cut the top 1/3 off of each one. Use a peeler to trim the stem, leaving it long for presentation. Remember, baby artichokes are more tender than large artichokes so the stem and choke can be eaten.
After cutting the top, start at the bottom of the baby artichoke and begin snapping off the leaves. Continue doing so until the center pale yellow leaves are reached. At this point the artichoke can be cut in halves or quarters and placed in lemon water until ready to cook.
Roasting baby artichokes
Ingredients: 12-15 baby artichokes, quartered1 lemon - sliced thin1/4 cup olive oil2 cloves garlic - peeled and chopped finesalt and pepper to taste.
Directions: In a roasting pan, toss the artichokes with lemon slices, olive oil, salt and pepper. Cover with foil and roast until they are almost tender, approximately 20 minutes. Uncover and stir, roast another 15 minutes or until the artichokes begin to brown.
How to buy an Artichoke:
Choose an artichoke that is compact and heavy for its size. Stay away from any that are slightly purple in color or budding, as these are signs that the artichoke is over ripe. Check the stem and leaves to make sure they are firm and crisp. Using good judgment is best when selecting any produce.
Storage:
Artichokes can be stored for up to 5 days. Keep them in a plastic bag, lightly spray them with water and place in the crisper of the refrigerator. Artichokes are best used within the first 2 days after being purchased.
Preparation:
You can cut the stem of the artichoke off at the base so that it will sit upright easily or leave it long, depending upon how you will be preparing and serving the artichoke.
Using a kitchen shears or sturdy scissors, snip the top points off the leaves.
Hold the artichoke tightly and cut the top 1/3 to 1/4 of the artichoke off using a sharp and sturdy kitchen knife.
Place artichokes that have already been cut in a bath of water and 1/4 cup lemon juice or water and 1/4 cup white vinegar. This helps to eliminate the browning process that rapidly takes place in artichokes. Keep them in the water until all are ready to be cooked.
Tip: Artichokes are very buoyant and have a tendency to turn upright in the water. Keep the cut tops turned in the water by holding them down with a heavy object. A plate placed on top works well.
Cooking Artichokes:There are different methods of cooking artichokes. Boiling, steaming, roasting and grilling are all common methods.
Cooking:
Boiling and Steaming
Select a pan large enough to hold the artichokes upright. Lemons and or garlic can be added to the cooking process. The process of boiling and steaming artichokes is the same except when steaming them, place the artichokes in a steaming basket before placing over a pot of water.
Artichokes are done when a fork easily slides into the center. The leaves will have opened slightly and be darker in color. Depending upon the size of the artichoke, this may be 30-45 minutes.
Turn artichokes upside down on a paper towel after boiling to eliminate any water from inside the leaves. Gently work the leaves open to expose the choke. The choke is the fuzzy center of the artichoke and is not edible. This choke is what would be the flowering portion of the plant had it been allowed to mature. Use a spoon, scoop or grapefruit spoon to gently scoop out the choke. Keep scooping until all the fuzzy sections are eliminated.
To eat the artichoke, simply pull off the leaves, dip in a favorite sauce and enjoy.
Baby Artichokes:
The preparation methods for roasting baby artichokes are similar to preparing whole artichokes in that you need to cut the top 1/3 off of each one. Use a peeler to trim the stem, leaving it long for presentation. Remember, baby artichokes are more tender than large artichokes so the stem and choke can be eaten.
After cutting the top, start at the bottom of the baby artichoke and begin snapping off the leaves. Continue doing so until the center pale yellow leaves are reached. At this point the artichoke can be cut in halves or quarters and placed in lemon water until ready to cook.
Roasting baby artichokes
Ingredients: 12-15 baby artichokes, quartered1 lemon - sliced thin1/4 cup olive oil2 cloves garlic - peeled and chopped finesalt and pepper to taste.
Directions: In a roasting pan, toss the artichokes with lemon slices, olive oil, salt and pepper. Cover with foil and roast until they are almost tender, approximately 20 minutes. Uncover and stir, roast another 15 minutes or until the artichokes begin to brown.
Sunday, April 18, 2010
Water...does a body good
In my last post, I started talking about the benefits of drinking water and I said I was going to take my own advise. I have to admit that it is a chore for me to drink water, but I'm trying AND yes, I am spending more time in the bathroom. As a matter of fact, I know where just about every public restroom is located. While I continue to be more mindful of my water consumption, I thought I would include a list of benefits from drinking water.
Why drink pure spring or mineral water? Because water......
Why drink pure spring or mineral water? Because water......
- Maintains the structure and function of DNA
- Allows for oxygen to be delivered to the cell
- Is essential for the manufacture of proteins involved in tissue growth and repair
- Enables repair proteins to rebuild the cellular structure
- Acts as a medium for the transport of nutrients
- Cushions bones and joints
- Lubricates joints
- Is vital in the removal of waste products
- Regulates body temperature
- Hydrates cells
- Supports the immune system
- Allows for proper maintenance of the basal metabolic rate
- Assists in eliminating free radicals
- Is an important ingredient in digestive juices
Stay tuned for my next post on the benefits of drinking milk - then we shall see which drink really does the body good.
Friday, April 9, 2010
Water and Weight loss
First, let me say that I am not a lover of water. It's not that I drink soda or coffee instead of water; for whatever reason, I don't get noticeably thirsty...at all. There have been times when I forced myself to drink water, and during those times, I seemed to feel better. Logic would tell me that my body needs the water whether I like it or not; however, here I sit feeling bloated and fat writing about the importance of water in relation to weight loss. I know I need to do better, so I'm laying it out there for the world to read - I don't drink enough water.
So, I'm thinking if I write the article about the importance of drinking water, not only will someone else read it and perhaps indulge in the liquid of life (and you thought it was wine?), perhaps I will learn something from myself.
Here I go - did you know?
So, I'm thinking if I write the article about the importance of drinking water, not only will someone else read it and perhaps indulge in the liquid of life (and you thought it was wine?), perhaps I will learn something from myself.
Here I go - did you know?
- The body will not function properly without enough water and cannot metabolize stored fat efficiently
- During weight loss, extra water is needed to flush out the excess waste shed by the metabolized fat (sounds gross)
- Retained water shows up as excess fat
- To reduce water retention, you must drink more water. When the body is constantly dehydrated it starts to store water. (more water means more time in the bathroom)
- Drinking adequate water is essential to obtain and maintain weight loss (sounds too good to be true)
- Endocrine gland function improves when fluid balance is achieved
- Hydration help maintain proper muscle tone and helps keep the skin clear, healthy and resilient
So I say to myself, "Self, if water can do all this, why aren't you drinking more water and therefore, spending more time in the bathroom?"
All kidding aside, it's not all that difficult to make 1 change this month - let's all drink more water and see if what I wrote is true. Let me know if it works for you.
Drink up!!
Wednesday, February 24, 2010
Eat This Not That?
Before you jump on the band-wagon of the popular new book series – “Eat This Not That”, I thought I would give you a crash course on basic nutrition.
How many of you out there actually know the difference between polyunsaturated fat, monounsaturated fat, saturated fat, hydrogenated fat, trans fatty acids and essential fatty acids? What IS a Carbohydrate?
Let’s start with what the USDA (United States Department of Agriculture) suggests.
“Consume less than 10 percent of calories from saturated fatty acids and less than 300 mg/day of cholesterol, and keep trans fatty acid consumption as low as possible. • Keep total fat intake between 20 to 35 percent of calories, with most fats coming from sources of polyunsaturated and monounsaturated fatty acids, such as fish, nuts, and vegetable oils. • When selecting and preparing meat, poultry, dry beans, and milk or milk products, make choices that are lean, low-fat, or fat-free. • Limit intake of fats and oils high in saturated and/or trans fatty acids, and choose products low in such fats and oils”
First things first – the above paragraph came from the 2005 edition of “Dietary Guidelines for Americans”, which is reviewed and published every 5 years. That being said did this information clear up your confusion about the various types of fats and how to figure out exactly (or even approximately) how much is enough or too much? I didn’t think so. Furthermore, did you even know such a document existed? And the final question is, “How do you make sense of 84 pages that only the USDA can understand?”
I started this posting because I’ve been reading information from the “Eat This Not That” website and looking at some of the options suggested that are supposedly healthier choices. HOLD THE PHONE!
According to the USDA, our daily intake of sodium, aka salt, should be no more than 2300mg. Now that was helpful – NOT. How much is 2300mg? Approximately 1 level teaspoon.
So, let me show you what examples are being given from Eat This Not That - The worst chicken dishes in America. Terrible Chicken Dish at Applebee's -
Crispy Orange Chicken Bowl
1,880 calories 13 g saturated fat 4,250 mg sodium
I’ll agree that 1880 calories is an entire day’s allotment for all three meals; and that the amount of sodium in this example is almost 2 days worth at 4250mg. However, take a look at the “healthier option”.
Margherita Chicken
700 calories 8 g saturated fat 2,420 mg sodium
The calorie count and amount of saturated fat isn’t bad; however, the amount of sodium in this option is still more than the daily recommended 2300mg (1 level teaspoon).
So now what? Well I could make a very blanket statement and tell you to eat at home instead, but that’s not realistic. Instead, I will attempt to clarify what is recommended by the USDA and what is considered Optimal Nutrition. Once you have a better understanding of what and how much to eat, you will be able to make better choices.
Stay tuned and have a great day!
How many of you out there actually know the difference between polyunsaturated fat, monounsaturated fat, saturated fat, hydrogenated fat, trans fatty acids and essential fatty acids? What IS a Carbohydrate?
Let’s start with what the USDA (United States Department of Agriculture) suggests.
“Consume less than 10 percent of calories from saturated fatty acids and less than 300 mg/day of cholesterol, and keep trans fatty acid consumption as low as possible. • Keep total fat intake between 20 to 35 percent of calories, with most fats coming from sources of polyunsaturated and monounsaturated fatty acids, such as fish, nuts, and vegetable oils. • When selecting and preparing meat, poultry, dry beans, and milk or milk products, make choices that are lean, low-fat, or fat-free. • Limit intake of fats and oils high in saturated and/or trans fatty acids, and choose products low in such fats and oils”
First things first – the above paragraph came from the 2005 edition of “Dietary Guidelines for Americans”, which is reviewed and published every 5 years. That being said did this information clear up your confusion about the various types of fats and how to figure out exactly (or even approximately) how much is enough or too much? I didn’t think so. Furthermore, did you even know such a document existed? And the final question is, “How do you make sense of 84 pages that only the USDA can understand?”
I started this posting because I’ve been reading information from the “Eat This Not That” website and looking at some of the options suggested that are supposedly healthier choices. HOLD THE PHONE!
According to the USDA, our daily intake of sodium, aka salt, should be no more than 2300mg. Now that was helpful – NOT. How much is 2300mg? Approximately 1 level teaspoon.
So, let me show you what examples are being given from Eat This Not That - The worst chicken dishes in America. Terrible Chicken Dish at Applebee's -
Crispy Orange Chicken Bowl
1,880 calories 13 g saturated fat 4,250 mg sodium
I’ll agree that 1880 calories is an entire day’s allotment for all three meals; and that the amount of sodium in this example is almost 2 days worth at 4250mg. However, take a look at the “healthier option”.
Margherita Chicken
700 calories 8 g saturated fat 2,420 mg sodium
The calorie count and amount of saturated fat isn’t bad; however, the amount of sodium in this option is still more than the daily recommended 2300mg (1 level teaspoon).
So now what? Well I could make a very blanket statement and tell you to eat at home instead, but that’s not realistic. Instead, I will attempt to clarify what is recommended by the USDA and what is considered Optimal Nutrition. Once you have a better understanding of what and how much to eat, you will be able to make better choices.
Stay tuned and have a great day!
Tuesday, February 16, 2010
I'm Back - did you miss me?
As I'm looking at the date of my last posting, I am surprised that it's been 3 weeks. Where does the time go? I can tell you....
Dad is still in the nursing home and trying to escape via his wheelchair. Mom started treatment for Lymphoma and after 3 treatments, she had a serious reaction to one of the medications. She was quickly covered by a very nasty rash and spent several days in the hospital followed by edema and purple skin - everywhere. Can you imagine?
I am progressing with my nutrition studies and have formed an official business entity -Bella-Vita Wellness, LLC. I am official!
So, from now on I will attempt to write about something nutritionally interesting. Maybe a "did you know" format or perhaps helpful hints on making better food choices. I don't want to get too technical.
I am also in the process of creating my website: http://www.bella-vitawellness.com which is not up and running yet - soon.
In the meantime, if anyone is actually reading this blog and has any questions or suggestions, please do drop me an email at Sharon@SharonWegner.com
Below is a photo of the school garden I am working on at The Adelante Dual Language Academy.
Watch for more pictures as I help the parents and children plant vegetables and herbs.
Dad is still in the nursing home and trying to escape via his wheelchair. Mom started treatment for Lymphoma and after 3 treatments, she had a serious reaction to one of the medications. She was quickly covered by a very nasty rash and spent several days in the hospital followed by edema and purple skin - everywhere. Can you imagine?
I am progressing with my nutrition studies and have formed an official business entity -Bella-Vita Wellness, LLC. I am official!
So, from now on I will attempt to write about something nutritionally interesting. Maybe a "did you know" format or perhaps helpful hints on making better food choices. I don't want to get too technical.
I am also in the process of creating my website: http://www.bella-vitawellness.com which is not up and running yet - soon.
In the meantime, if anyone is actually reading this blog and has any questions or suggestions, please do drop me an email at Sharon@SharonWegner.com
Below is a photo of the school garden I am working on at The Adelante Dual Language Academy.
Watch for more pictures as I help the parents and children plant vegetables and herbs.
Tuesday, January 26, 2010
Same day - different food experience
I did mention that I haven't posted in several days....right? OK, so I made meatloaf last night. That's cow twice in 1 week. Absolutely unheard of in our house!
I was thinking of my friend Patty James, from Shine the Light on America's Kids and her new book, "More Vegetables, Please" - how could I get lots of vegetables into my meatloaf? I don't have her book (still waiting), so I just went scavenging into the frig and pulled out all kinds of vegetables.
Long story short - I ended up using 10 different vegetables and fresh herbs. I started with organic, grass fed ground beef and a bit of extra lean ground chicken. I added homemade wholewheat bread crumbs, rolled oats, wheat germ, 2 eggs, and a bit of milk for moisture. I sauteed the vegetables and added them to the meat mixture. then, I flattened the meat, added chopped spinach on top with some grated pepper jack cheese and rolled it up. Into the loaf pan for an hour.
I quartered 4 red potatoes, added the olive oil, oregano, S & P, garlic and roasted them in a separate pan with the meatloaf.
Gotta say, it was darn good. AND, I never told Rich that it was beef - hahahaha.
I also made brown rice pudding and sprinkled some wheat germ on top. I confess - I ate almost all of it all by myself.
It's my weakness.
Rich is getting tired of having to wait until I take pictures of our dinner every night. Oh well. It beats mac n cheese.
Catching up
It's been a few days since I've written - mostly because I've been busy.
Dad has had a few really low days; but today, thank God, he was talkative (as much as he can be with mom and me in the room), ate a good lunch and was being whisked away for physical therapy when I left (about 1:30pm)
I've been in a cooking kind of mood with all of this rain. I made pot roast a couple of days ago, which was pretty good for a large piece of cow. I Cut up 2 potatoes, 2 carrots and half of a celery root (interesting new food for me). I actually cooked the meat and roasted the vegetables separately, which worked well (I can't stand soft & mushy vegetables). Set the oven to 250 and cooked it covered in the oven for 2 hours. Let it cool and put it in the fridge over night. Another good thing to do because the fat rises to the top and makes it easy to skim it off. Gak!
The following night, I added the roasted vegetables and put the pot in the oven until heated. I also cooked polenta (I cheated and bought those firm round logs of polenta - then sliced it about 1" thick) I used just enough flour to lightly coat the polenta circles and browned them in a hot frying pan with a bit of oil. Yes, it was olive oil. Is there any other kind?
I sprinkled the polenta with Parmesan cheese and served it next to the pot roast and vegetables.
Considering the fact that Rich and I don't eat red meet very often, I figured this was our cow for the month. I was wrong. Check out my next post to find out what I made last night.
Dad has had a few really low days; but today, thank God, he was talkative (as much as he can be with mom and me in the room), ate a good lunch and was being whisked away for physical therapy when I left (about 1:30pm)
I've been in a cooking kind of mood with all of this rain. I made pot roast a couple of days ago, which was pretty good for a large piece of cow. I Cut up 2 potatoes, 2 carrots and half of a celery root (interesting new food for me). I actually cooked the meat and roasted the vegetables separately, which worked well (I can't stand soft & mushy vegetables). Set the oven to 250 and cooked it covered in the oven for 2 hours. Let it cool and put it in the fridge over night. Another good thing to do because the fat rises to the top and makes it easy to skim it off. Gak!
The following night, I added the roasted vegetables and put the pot in the oven until heated. I also cooked polenta (I cheated and bought those firm round logs of polenta - then sliced it about 1" thick) I used just enough flour to lightly coat the polenta circles and browned them in a hot frying pan with a bit of oil. Yes, it was olive oil. Is there any other kind?
I sprinkled the polenta with Parmesan cheese and served it next to the pot roast and vegetables.
Considering the fact that Rich and I don't eat red meet very often, I figured this was our cow for the month. I was wrong. Check out my next post to find out what I made last night.
Thursday, January 21, 2010
Enough rain already
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Yesterday was a great day to stay inside and study. I am also working on a new project - an organic garden for Adelante Dual Language Academy in San Jose. While setting up interviews for Patty James from Shine The Light on America's Kids, I was asked by the principal if I would be interested in helping the school with their small garden. It didn't take me more than 2 seconds to say yes!
I am thankful that I grew up on an apricot ranch and my parents always had a wonderful garden full of: tomatoes, zucchini, green beans, onions, garlic, cucumbers and those ugly horn worms. There is nothing better than picking fresh vegetables and eating them right off the vines.
Is this another distraction? Could be, but I will just have to time manage myself so that I can study and work on this project.
By the way, I made a very delicious soup the other day - leftover steamed broccoli and butternut squash with a coconut curry sauce. I added roasted squash and onions and some chicken stock, then blended until smooth. Topped it off with a bit of Greek yogurt, cilantro and toasted pumpkin seeds. Yum!
Wednesday, January 20, 2010
Yes, it's still raining
I guess I shouldn't complain about the rain - we need it. As I look out my kitchen window, I can actually see the weeds growing before my eyes. It reminds me of a book I'm reading - Second Nature by Michael Pollen. He describes his experiences growing up, gardening and how the weeds take over the garden. And I thought I was the only one who noticed. By the way, Michael will be speaking at the Ferry Building in San Francisco on Saturday.
OK, so I can't go for a walk because it's pouring outside; however, I do have all those exercise videos and paraphernalia that I can use, OR I can get back to studying.
Stay focused, Sharon.
The goal is to finish my nutrition classes sooner rather than later. Today, I will be studying Pediatric Nutrition.
OK, so I can't go for a walk because it's pouring outside; however, I do have all those exercise videos and paraphernalia that I can use, OR I can get back to studying.
Stay focused, Sharon.
The goal is to finish my nutrition classes sooner rather than later. Today, I will be studying Pediatric Nutrition.
Tuesday, January 19, 2010
Success!
I survived! Up early and out of the house by 8:30am. It was raining, of course.
I lead the way, with Patty, Margaret, Patch & Wilma following in the RV. We arrived at Adelante Dual Language Academy, got set up in the library and awaited arrival of the children Patty would be interviewing. Day one of Shine the Light on America's Kids. We took group pictures and then Patty randomly selected 3 amazing first grade children to be interviewed.
I have to say that all of them were amazing and so excited to talk to Patty about health and nutrition.
After the interviews and pictures we said our good byes and off they went. Next stop - Santa Barbara.
Follow Patty on her cross-country journey http://www.shinethelightonkids.org/ and PLEASE, consider a donation to help Patty reach her goal.
Jammed all day
I had my day all planned, so I thought. As it turns out, Patty (my celebrity guest) called to say she would be arriving around 5pm. I hope she didn't hear my sigh of relief. I still had to clean the downstairs bathroom, iron a tablecloth for the dining room table, clean up the kitchen and make her bed. I had plenty of time - not.
Mom was having her first treatment today and my sister, Christine was going to be with her so I could prepare the house for company. Great - I have almost all day.
Once again - I plan and God laughs. The phone rings and I'm asked to stop by the nursing home to see how Dad is doing. Ok, I can run a couple of errands and check on Dad. I then run to get a bathroom rug and a few last minute items at the grocery store. Items are in the basket and, alas, another phone call. He's still laughing.
Apparently, mom broke out with hives during her treatment and the doctor had to give her a mega dose of benedryl so she can't drive. Now we have to figure out how to get her home, get her car home and get me back to my car so I can get back to my cart full of items that I left in the middle of the aisle at Target (yes I did)
An hour later and I'm back on track. Oh, but wait! another call. Patty is an hour and a half early. So much for taking a shower and cleaning up.
We had a great time getting to know each other, cooking, talking about the farm that her sister Margaret has in Oregon and Patty's adventures. Margaret filmed Patty cooking (my kitchen is going to be famous).
More tomorrow.....stay tuned
Mom was having her first treatment today and my sister, Christine was going to be with her so I could prepare the house for company. Great - I have almost all day.
Once again - I plan and God laughs. The phone rings and I'm asked to stop by the nursing home to see how Dad is doing. Ok, I can run a couple of errands and check on Dad. I then run to get a bathroom rug and a few last minute items at the grocery store. Items are in the basket and, alas, another phone call. He's still laughing.
Apparently, mom broke out with hives during her treatment and the doctor had to give her a mega dose of benedryl so she can't drive. Now we have to figure out how to get her home, get her car home and get me back to my car so I can get back to my cart full of items that I left in the middle of the aisle at Target (yes I did)
An hour later and I'm back on track. Oh, but wait! another call. Patty is an hour and a half early. So much for taking a shower and cleaning up.
We had a great time getting to know each other, cooking, talking about the farm that her sister Margaret has in Oregon and Patty's adventures. Margaret filmed Patty cooking (my kitchen is going to be famous).
More tomorrow.....stay tuned
Sunday, January 17, 2010
So, Where's the rain?
The weather "people" warned us that we were about to get drenched with 5 consecutive storms. That was Friday. Today is Sunday, and so far - no rain. The rain Gods must be waiting for Monday, when everyone is driving to work.
I spent yesterday taking down the Christmas decorations - all but the tree. I just can't do it yet. Not to worry, we got past the romance of picking out a "real" tree several years ago when we were living in Texas. My house kind of looks schizophrenic - the living room still looks a bit like Christmas and my dining room is full blown Spring.
Today is my last day to get the house ready for our celebrity guest on Monday. A local natural chef and nutrition educator, Patty James, from Sebastopol is starting a year long journey around the United States interviewing children. Why, you may ask? Patty has created a non-profit organization called, Shine the Light on Kids. org, and she is interviewing children of all ages and socioeconomic backgrounds, asking them about health and nutrition. I invite you to check out the website and donate to a wonderful cause.
Long story short, I sent Patty an email, asking her about her cooking school. We've been exchanging emails for the past couple of weeks, and she asked me if I could help set up interviews in San Jose. I didn't hesitate to say yes. So, sometime tomorrow, I am expecting to see her drive up in her 22 foot RV with her sister, Margaret and her 2 dogs.
What's for dinner? We are cooking an Indian dinner together. Rich and I both enjoy cooking and we often cook something Indian; however, we cheat and use prepared simmer sauces. This will be a new experience - can't wait!
Update on mom and dad:
Dad is still in a nursing home. Still very weak and sleeps alot. Mom is starting therapy for Lymphoma tomorrow. I'm worried about both of them. God, please place your healing hands upon mom and dad and watch over them.
I spent yesterday taking down the Christmas decorations - all but the tree. I just can't do it yet. Not to worry, we got past the romance of picking out a "real" tree several years ago when we were living in Texas. My house kind of looks schizophrenic - the living room still looks a bit like Christmas and my dining room is full blown Spring.
Today is my last day to get the house ready for our celebrity guest on Monday. A local natural chef and nutrition educator, Patty James, from Sebastopol is starting a year long journey around the United States interviewing children. Why, you may ask? Patty has created a non-profit organization called, Shine the Light on Kids. org, and she is interviewing children of all ages and socioeconomic backgrounds, asking them about health and nutrition. I invite you to check out the website and donate to a wonderful cause.
Long story short, I sent Patty an email, asking her about her cooking school. We've been exchanging emails for the past couple of weeks, and she asked me if I could help set up interviews in San Jose. I didn't hesitate to say yes. So, sometime tomorrow, I am expecting to see her drive up in her 22 foot RV with her sister, Margaret and her 2 dogs.
What's for dinner? We are cooking an Indian dinner together. Rich and I both enjoy cooking and we often cook something Indian; however, we cheat and use prepared simmer sauces. This will be a new experience - can't wait!
Update on mom and dad:
Dad is still in a nursing home. Still very weak and sleeps alot. Mom is starting therapy for Lymphoma tomorrow. I'm worried about both of them. God, please place your healing hands upon mom and dad and watch over them.
Friday, January 15, 2010
Contemplating a walk
I'm typically at my best in the mornings, but not sleeping at night takes any energy I have just to get up and get dressed.
We are expecting several rain storms over the next 4 or 5 days, so if I don't go for a walk today, I might as well wait until next week. Oh gee.
My father has been in a nursing home since the day before Thanksgiving and my mother is starting treatment for Lymphoma on Monday. It's a lot to deal with at the same time and I know stress is an issue since it causes the immune system to weaken. Stressed? Who me? HA!
I have plenty to do, considering I haven't taken down my Christmas decorations yet. Lazy? Not in this case. This holiday season was the worst ever. Dad has been so sick - in and out of the nursing home and hospitals.
This is an opportunity for me to concentrate on my nutrition classes. My goal is to complete my coursework by the end of February so I can get my certification as a Nutritional Consultant. I've got a full plate right now with classes, starting a new business, both of my parents needing support with health issues and carving out some time for myself.
I spent the first week of this year getting organized and setting priorities. Writing a blog wasn't on the list, so I will work on first things first.
Lesson one - prioritize and stay focused
We are expecting several rain storms over the next 4 or 5 days, so if I don't go for a walk today, I might as well wait until next week. Oh gee.
My father has been in a nursing home since the day before Thanksgiving and my mother is starting treatment for Lymphoma on Monday. It's a lot to deal with at the same time and I know stress is an issue since it causes the immune system to weaken. Stressed? Who me? HA!
I have plenty to do, considering I haven't taken down my Christmas decorations yet. Lazy? Not in this case. This holiday season was the worst ever. Dad has been so sick - in and out of the nursing home and hospitals.
This is an opportunity for me to concentrate on my nutrition classes. My goal is to complete my coursework by the end of February so I can get my certification as a Nutritional Consultant. I've got a full plate right now with classes, starting a new business, both of my parents needing support with health issues and carving out some time for myself.
I spent the first week of this year getting organized and setting priorities. Writing a blog wasn't on the list, so I will work on first things first.
Lesson one - prioritize and stay focused
Thursday, January 14, 2010
I'm new to blogging, here goes
Although journaling is something I enjoy doing, I am new to publicly blogging and hope I don't make a fool of myself in the process.
So, where do I start? Certainly not at the beginning, that would be completely boring.
As a Gemini, I enjoy change and variety. I never really thought about it while growing up; however, as I have reached midlife, it is becoming increasingly more obvious to me that I may very well have ADD.
On the good side, I have always been able to "go with the flow" , which means that more times than not, I am able to re-invent myself when required to change jobs. As I have had the opportunity to reflect upon my life thus far, I wish I could have-would have, gone to college and gotten a degree in something....anything.
Why didn't I? I didn't have a burning desire to do or be anything when I graduated from high school. And then, I kept changing my mind. Dental Hygienist, Interior Designer, Travel Consultant, Realtor. Gotta wonder where I fell off the path to success and why. Whatever. It is what it is and now I finally found my passion and I'm doing something about it. Read on to find out. (unless you are already bored, and if that's the case, maybe this blogging thing is not for me)
While in my early 20's (seems like a lifetime ago), I became interested in nutrition. I've always eaten pretty healthy and have always been able to maintain a healthy weight. UNTIL........
Amazingly, I got through my childbearing years, including giving birth to 2 healthy babies, without having weight issues. I started out weighing 125, gained 25 pounds with each of them and was able to get back into shape fairly easily.
The magic number was 35. I had been diligent about exercising and got back down to 127 pounds. After 2 car accidents, I was unable to exercise due to back and neck pain. At that point, my metabolism was coming to a halt and no matter what I ate or didn't eat, the pounds just kept attaching themselves to my body. I hate to admit this, but I have now surpassed my birth-weight by 15 pounds. I hate how I look and feel - not to mention the fact that my husband has been encouraging me to lose weight.
So, I ask myself "what is it going to take to get me to do something about getting back in shape"?
Well, I have at least 20 exercise videos, whoops, weights, mats, bands, balls, bars, beans and a Total Gym. So what's my excuse? Honestly, I don't have any good ones - just lack of motivation.
Now in my mid 50's, I absolutely must lose 30 pounds. I am hoping by writing this blog, making my weight issues public, I will finally get off my rear end and take to the streets. All it takes is a good pair of tennis shoes (which I have) and a street. Not all that difficult, considering I learned to walk over 55 years ago.
Stay tuned.
So, where do I start? Certainly not at the beginning, that would be completely boring.
As a Gemini, I enjoy change and variety. I never really thought about it while growing up; however, as I have reached midlife, it is becoming increasingly more obvious to me that I may very well have ADD.
On the good side, I have always been able to "go with the flow" , which means that more times than not, I am able to re-invent myself when required to change jobs. As I have had the opportunity to reflect upon my life thus far, I wish I could have-would have, gone to college and gotten a degree in something....anything.
Why didn't I? I didn't have a burning desire to do or be anything when I graduated from high school. And then, I kept changing my mind. Dental Hygienist, Interior Designer, Travel Consultant, Realtor. Gotta wonder where I fell off the path to success and why. Whatever. It is what it is and now I finally found my passion and I'm doing something about it. Read on to find out. (unless you are already bored, and if that's the case, maybe this blogging thing is not for me)
While in my early 20's (seems like a lifetime ago), I became interested in nutrition. I've always eaten pretty healthy and have always been able to maintain a healthy weight. UNTIL........
Amazingly, I got through my childbearing years, including giving birth to 2 healthy babies, without having weight issues. I started out weighing 125, gained 25 pounds with each of them and was able to get back into shape fairly easily.
The magic number was 35. I had been diligent about exercising and got back down to 127 pounds. After 2 car accidents, I was unable to exercise due to back and neck pain. At that point, my metabolism was coming to a halt and no matter what I ate or didn't eat, the pounds just kept attaching themselves to my body. I hate to admit this, but I have now surpassed my birth-weight by 15 pounds. I hate how I look and feel - not to mention the fact that my husband has been encouraging me to lose weight.
So, I ask myself "what is it going to take to get me to do something about getting back in shape"?
Well, I have at least 20 exercise videos, whoops, weights, mats, bands, balls, bars, beans and a Total Gym. So what's my excuse? Honestly, I don't have any good ones - just lack of motivation.
Now in my mid 50's, I absolutely must lose 30 pounds. I am hoping by writing this blog, making my weight issues public, I will finally get off my rear end and take to the streets. All it takes is a good pair of tennis shoes (which I have) and a street. Not all that difficult, considering I learned to walk over 55 years ago.
Stay tuned.
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