My passion for fresh food and cooking began as a child watching my
mother and grandmother canning apricots, peaches, cherries and tomatoes;
making bread, rolls and focaccia , fresh pies and the “family Sunday
dinner”, which always included 2 pounds of cooked pasta with fresh
“sugo” (that’s sauce or gravy). Mama’s kitchen wasn’t big, but (to read the entire article http://essentialsforhealthyliving.com/growing-italian/ )
Voting continues until this Friday, so please keep sharing this link and
cast your vote for Sharon Wegner - https://www.jovialfoods.com/getaway/winatrip/vote
Tuesday, May 27, 2014
Sunday, May 30, 2010
Fattening Summer Foods
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.
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.
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.
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