Yield: 1 dozen 2 1/2-inch muffins
1 cup unbleached white flour
1 cup whole wheat pastry flour
2 teaspoons baking powder
1/2 teaspoon salt
1/2 teaspoon cinnamon
1/8 teaspoon allspice
1/3 cup (packed) brown sugar
1 cup (packed) grated carrot
3 tablespoons fresh lemon juice
1/2 cup (packed) dried currants
1 1/2 teaspoons grated lemon zest (or orange zest)
1/2 cup skim milk
4 tablespoons melted butter
1 egg
1 teaspoon vanilla extract
Preheat oven to 400°F. Lightly grease or oil-spray twelve 2 1/2-inch muffin cups.
Sift flours, baking powder, salt, and spices into a medium-sized bowl. Crumble and stir in the brown sugar. Make a well in the center.
Place the grated carrot in a second bowl. Add lemon juice, lemon zest, and currants, and mix wit a fork. Use the fork, also, to beat in the milk, melted butter, egg, and vanilla. Pour this mixture into the well in the center of the dry ingredients, and stir until combined. (Don't over mix.)
Spoon the batter into the prepared muffin cups (4/5-full) and bake for 25 minutes, or until a toothpick inserted all the way into the center comes out clean.
From www.molliekatzen.com Mollie Katzen wrote the wonderful Moosewood Cookbook and The Enchanted Broccoli Forest. She does her own drawings. I simply love The Moosewood Cookbook and her recipes are yummy. Enjoy.
Nutrition Facts Per Serving Yield: 12 servings
Calories 180
Total Fat 4.9 g
Cholesterol 28.3 g
Sodium 198.3 mg
Potassium 93.2 mg
Total Carbohydrates 31.1 g
Protein 3.7 g
Information to support your lifestyle changes. Nutritious recipes and sometimes a laugh or two.
Monday, March 29, 2010
Beware the Easter Bunny and Changes in Attitudes
More like beware all the candy on the shelves at the stores, next you are filling baskets with jelly beans, (save me the black ones please), chocolate eggs, chocolate bunnies (please refrain from biting off the ears), let us not forget the cherished Peeps and that is just the traditional candy. You go to the mega store and the walls of color coordinated candy overwhelms your senses and your sensibility.
I admit to this, I have a sweet tooth. I buy nostalgic candy and I fall for the trappings of those delectable Easter candy temptations. A dear friend got me hooked on Cadbury eggs, the candy coated ones. By the time I got halfway through the second bag, the honeymoon was over and I finally threw them away, no easy task for me to throw anything consumable away. At least I didn’t finish them.
Try some better choices for the Easter basket:
· Popcorn balls
· Fresh fruit, it’s colorful too
· Raisins and I won’t go where I am thinking about what to tell your kids about the raisins and the Easter Bunny, you are smart, figure it out.
· Toss in a toothbrush and a travel size toothpaste. A friend of ours gives out toothbrushes for Halloween to the neighborhood kids and they love it.
There doesn’t have to be food in the basket. How about:
· A book –there are wonderful children’s books, check out the used book stores
· Bubbles, who doesn’t love bubbles?
· A favorite movie or music CD
· Small toys (hint check out the local dollar store)
· Crayons and coloring or activity books
· Puzzles
· Shovels & pails
· Finger puppets
· A voucher for a trip to the zoo, park, swimming pool, skate park
Some candy is OK, don’t deprive them or yourself if you really want the stuff, MODERATION is key. Local health food markets sell healthier equivalents of jelly beans and the like.
Eat one little M&M candy and you are walking the full length of a football field to burn off the calories. No one eats just one M&M either. From: Walking off Weight by Robert Sweetgall
How about baking cookies? Make it a family affair, get some fun cookie cutters and a recipe for low-fat cookies. Oatmeal cookies are tasty and you can load them up with raisins, dried cranberries, nuts, mini-chocolate chips. Enjoy this week’s recipe for carrot and currant muffins.
I read a great idea from one Mom who allows her children to have some candy but then takes the bulk of it away and gives it away (or pitches it). That goes for any holiday candy. Yes, a waste of money but isn’t the weight of you and your child’s weight worth it?
It is OK to throw food away, it really is. I find myself throwing out more unwanted calories on a regular basis and not feeling guilty about it. I have been reading “Mindless Eating” by Brian Wansink, an excellent book, well written, entertaining too. One of his suggestions is if you order French fries at a fast food place, throw half of the order away before you sit down. If you think you want dessert, key word is think. Order your meal and finish it, then if you really want dessert, get back up and order it. I can attest to the French fries, I love them. While I don’t throw half of them away before I sit down, I have gotten really good about eating about half and looking at them and throwing the rest away. Here’s another trick for you-throw away half the bun, top or bottom, doesn’t matter, your choice. The meat in those meals is generally so thin it gets lost in the big bun. What I am saying is this: give yourself permission to throw out the candy, I give you permission to do so.
Now, for those who may not celebrate Easter, Passover and Easter coincide this year. Passover food is not near as enticing as chocolate bunnies and jelly beans. I, for one, am no fan of gefilte fish, there is a reason it is eaten with a ton of horse radish. No offense to my gefilte fish loving friends. For those of you wondering, should you be on Jeopardy, there is no fish called gefilte, it is a bunch of garbage fish ground up, made into balls and boiled. Back in the olden days food was scarce and grandmothers got creative.
Start new traditions
“Talking about meaningless traditions reminds me of a story about a young newlywed making the traditional family roast for the first time. As she is about to cut the ends off the roast she asks, “Mother, why are the ends cut off the roast?” Her mother replied, “That’s how my mother taught me to do it. Becoming more curious, she called her grandmother with the same query. “Why is it important to cut the ends off the roast?” Her grandmother said, “That’s what my mother did. More intent than ever, she approached her great grandmother at the nursing home, “Grandma, why do you cut the ends off the roast before cooking?” The elderly woman answered slowly, “Well dear, the pan I had was just a little too small for the roast, so I cut off the ends to make it fit.”
http://www.selfgrowth.com/articles/can_you_change_holiday_traditions
Making lifestyle changes can include making healthy and positive changes in your family traditions. For more information about family support, please see blog from December 14. Remember, you are taking big steps to maintain good health for yourself which in turn helps your loved ones. If you have children or grandchildren, don’t you want them to grow up with healthy habits?
Pass me the Granny Smith apple and peanut butter, the new crayons (who doesn’t love the smell of new crayons) and the coloring book of flowers. Spring isn’t far behind.
In addition to the recipe for this week, Carrot Currant Muffins, the January 19, 2010 recipe for Crustless Spinach Feta Quiche makes a nice addition for Easter brunch, a fresh fruit salad and you have a tasty, healthful meal.
I admit to this, I have a sweet tooth. I buy nostalgic candy and I fall for the trappings of those delectable Easter candy temptations. A dear friend got me hooked on Cadbury eggs, the candy coated ones. By the time I got halfway through the second bag, the honeymoon was over and I finally threw them away, no easy task for me to throw anything consumable away. At least I didn’t finish them.
Try some better choices for the Easter basket:
· Popcorn balls
· Fresh fruit, it’s colorful too
· Raisins and I won’t go where I am thinking about what to tell your kids about the raisins and the Easter Bunny, you are smart, figure it out.
· Toss in a toothbrush and a travel size toothpaste. A friend of ours gives out toothbrushes for Halloween to the neighborhood kids and they love it.
There doesn’t have to be food in the basket. How about:
· A book –there are wonderful children’s books, check out the used book stores
· Bubbles, who doesn’t love bubbles?
· A favorite movie or music CD
· Small toys (hint check out the local dollar store)
· Crayons and coloring or activity books
· Puzzles
· Shovels & pails
· Finger puppets
· A voucher for a trip to the zoo, park, swimming pool, skate park
Some candy is OK, don’t deprive them or yourself if you really want the stuff, MODERATION is key. Local health food markets sell healthier equivalents of jelly beans and the like.
Eat one little M&M candy and you are walking the full length of a football field to burn off the calories. No one eats just one M&M either. From: Walking off Weight by Robert Sweetgall
How about baking cookies? Make it a family affair, get some fun cookie cutters and a recipe for low-fat cookies. Oatmeal cookies are tasty and you can load them up with raisins, dried cranberries, nuts, mini-chocolate chips. Enjoy this week’s recipe for carrot and currant muffins.
I read a great idea from one Mom who allows her children to have some candy but then takes the bulk of it away and gives it away (or pitches it). That goes for any holiday candy. Yes, a waste of money but isn’t the weight of you and your child’s weight worth it?
It is OK to throw food away, it really is. I find myself throwing out more unwanted calories on a regular basis and not feeling guilty about it. I have been reading “Mindless Eating” by Brian Wansink, an excellent book, well written, entertaining too. One of his suggestions is if you order French fries at a fast food place, throw half of the order away before you sit down. If you think you want dessert, key word is think. Order your meal and finish it, then if you really want dessert, get back up and order it. I can attest to the French fries, I love them. While I don’t throw half of them away before I sit down, I have gotten really good about eating about half and looking at them and throwing the rest away. Here’s another trick for you-throw away half the bun, top or bottom, doesn’t matter, your choice. The meat in those meals is generally so thin it gets lost in the big bun. What I am saying is this: give yourself permission to throw out the candy, I give you permission to do so.
Now, for those who may not celebrate Easter, Passover and Easter coincide this year. Passover food is not near as enticing as chocolate bunnies and jelly beans. I, for one, am no fan of gefilte fish, there is a reason it is eaten with a ton of horse radish. No offense to my gefilte fish loving friends. For those of you wondering, should you be on Jeopardy, there is no fish called gefilte, it is a bunch of garbage fish ground up, made into balls and boiled. Back in the olden days food was scarce and grandmothers got creative.
Start new traditions
“Talking about meaningless traditions reminds me of a story about a young newlywed making the traditional family roast for the first time. As she is about to cut the ends off the roast she asks, “Mother, why are the ends cut off the roast?” Her mother replied, “That’s how my mother taught me to do it. Becoming more curious, she called her grandmother with the same query. “Why is it important to cut the ends off the roast?” Her grandmother said, “That’s what my mother did. More intent than ever, she approached her great grandmother at the nursing home, “Grandma, why do you cut the ends off the roast before cooking?” The elderly woman answered slowly, “Well dear, the pan I had was just a little too small for the roast, so I cut off the ends to make it fit.”
http://www.selfgrowth.com/articles/can_you_change_holiday_traditions
Making lifestyle changes can include making healthy and positive changes in your family traditions. For more information about family support, please see blog from December 14. Remember, you are taking big steps to maintain good health for yourself which in turn helps your loved ones. If you have children or grandchildren, don’t you want them to grow up with healthy habits?
Pass me the Granny Smith apple and peanut butter, the new crayons (who doesn’t love the smell of new crayons) and the coloring book of flowers. Spring isn’t far behind.
In addition to the recipe for this week, Carrot Currant Muffins, the January 19, 2010 recipe for Crustless Spinach Feta Quiche makes a nice addition for Easter brunch, a fresh fruit salad and you have a tasty, healthful meal.
Monday, March 22, 2010
Baked Polenta with Eggplant
3 1/2 cups water, divided to 1 cup and 2 1/2 cups
1 1/2 cups cornmeal
1 1/2 tsp. salt, divided 1 tsp and 1/2 tsp
1 Tbsp. olive oil
3 medium Japanese eggplant or regular eggplant to yield about 4 cups, dice the eggplant
8 oz. mushrooms, sliced
1/2 medium onion, diced
2 cloves garlic, minced
1 tsp. dried basil
1/2 tsp. pepper
2 cups marinara sauce
6 oz. shredded reduced-fat mozzarella cheese
In a medium bowl, mix cornmeal with 1 cup of the water. In a heavy saucepan, bring remaining 2 1/2 cups water and 1 teaspoon of the salt to a boil over high heat. Reduce heat to medium and add cornmeal mixture slowly to boiling water, stirring constantly. Reduce heat further to a simmer; continue cooking and stirring the cornmeal until thickened, at least 10 minutes. Spread mixture evenly in a 13-by-9-inch baking pan prepared with cooking spray.
Heat olive oil in a large skillet over medium heat. Sauté eggplant, mushrooms, onion, garlic, basil, pepper and remaining salt until eggplant is tender, about 10 minutes.
Spread marinara sauce over polenta. Top with eggplant mixture and cheese. Bake in preheated 350-degree oven for 20 to 25 minutes. Let stand 10 minutes before serving. Makes 12 servings.
Enjoy with a mixed green salad.
Per serving: Calories 160, protein 6 g., carbohydrates 28 g., total fat 5 g., saturated fat 2 g., cholesterol 10 mg., sodium 550 mg., fiber 3 g.,
1 1/2 cups cornmeal
1 1/2 tsp. salt, divided 1 tsp and 1/2 tsp
1 Tbsp. olive oil
3 medium Japanese eggplant or regular eggplant to yield about 4 cups, dice the eggplant
8 oz. mushrooms, sliced
1/2 medium onion, diced
2 cloves garlic, minced
1 tsp. dried basil
1/2 tsp. pepper
2 cups marinara sauce
6 oz. shredded reduced-fat mozzarella cheese
In a medium bowl, mix cornmeal with 1 cup of the water. In a heavy saucepan, bring remaining 2 1/2 cups water and 1 teaspoon of the salt to a boil over high heat. Reduce heat to medium and add cornmeal mixture slowly to boiling water, stirring constantly. Reduce heat further to a simmer; continue cooking and stirring the cornmeal until thickened, at least 10 minutes. Spread mixture evenly in a 13-by-9-inch baking pan prepared with cooking spray.
Heat olive oil in a large skillet over medium heat. Sauté eggplant, mushrooms, onion, garlic, basil, pepper and remaining salt until eggplant is tender, about 10 minutes.
Spread marinara sauce over polenta. Top with eggplant mixture and cheese. Bake in preheated 350-degree oven for 20 to 25 minutes. Let stand 10 minutes before serving. Makes 12 servings.
Enjoy with a mixed green salad.
Per serving: Calories 160, protein 6 g., carbohydrates 28 g., total fat 5 g., saturated fat 2 g., cholesterol 10 mg., sodium 550 mg., fiber 3 g.,
Dashboard Dining Dilemma
Dashboard dining – eating in your car while racing from place to place. It usually involves going to the drive thru of your favorite fast food place, getting a bag of greasy and fat laden foods and driving with one hand on the wheel and another in the bag. Perhaps you have your kids in the car with you and they are getting their meal on the fly as well.
My first thought is, at least park the car and walk into the fast food place. After that, well, it’s dangerous; you should have both hands on the wheel and paying attention to the road.
According to Kelley Blue Book, you know those folks who rate the value of your vehicle when you want to sell it, eating in your vehicle can reduce the worth of your car if food has been slopped on the floors and seats. Burgers and fries are rated the messiest car foods. Taco Bell created a car friendly meal to accommodate people who must eat and drive.
Read the entire article http://mediaroom.kbb.com/index.php?s=43&item=214
This article is not about selling your car, if it were I would have to look at my own car, the dogmobile.
You are busy and your schedule is demanding. Let’s look at ways to avoid eating in the car through some time management or if you must eat in the car, then some healthy options.
· If you have any control at all over your daily appointments, factor in 15-30 minutes in between them so you can sit and eat a meal in peace.
· Don’t forget, gulping a meal down without tasting it is a recipe for weight gain, you won’t feel like you have eaten and will start craving more food.
· It is also stressful.
· You could get heartburn.
· Are you able to say, “yes, I will be there, but after dinner, lunch, breakfast, what time do you want to meet?
· Are your hours at work a little flexible to accommodate appointments or activities? Take a 30 minute lunch to leave 30 minutes earlier; are you able to come into work earlier than the regular time?
· Your day may already be stretched thin, but if you need to set the alarm and get up a little earlier to get out of the house to get to your appointments that might be the trick.
“Don't say you don't have enough time. You have exactly the same number of hours per day that were given to Helen Keller, Pasteur, Michelangelo, Mother Teresa, Leonardo da Vinci, Thomas Jefferson, and Albert Einstein.” H. Jackson Brown
Healthy Foods on the Fly
If you have children, you will set a good example by giving them nutritious foods rather than drive through meals. Once in a while fast food is OK. Doing it on a regular basis is setting them up for future health woes and bad habits.
Breakfast:
· Prepare hard boiled eggs the night before. Peel what you need for a meal in the morning, pop them in a baggy, some apple slices or a banana and a box of juice and you have a meal.
· Toast an English muffin and put peanut butter on it, some grapes and you can roll out the door.
· Make a yogurt smoothie to drink in the car.
Lunch: This one is easy
· A sandwich on whole grain bread travels well.
· Instead of lunch meats try hummus with lettuce, tomato and some cucumber slices, some baby carrots and you are good to go.
· Try fat free refried black beans and some avocado slices rolled up in a tortilla.
· Whole grain crackers, string cheese and fruit.
· If you like to have an orange with your meal, peel it and section it at home and pop it in a container.
Keep bottled water in the car, watch out for freezing temps, I blew out an expensive brand new metal water bottle when it was sub-zero recently (this was written back when it was sub-zero).
Dinner:
· Heat a veggie burger in the microwave and put it on a whole-grain bun with lettuce or sprouts and add baby carrot sticks, dried fruit and club soda or seltzer water .
· I love a meatloaf sandwich, if you have leftover meatloaf, put a slice on whole grain bread with lettuce and tomato. Cut up some celery sticks.
· Bake or grill some extra boneless chicken breast. You can shred the chicken into a tortilla wrap,
Use your imagination and have fun putting some easy to eat, light meals together. Think of all the money you will save too. Take the money and treat yourself to a much deserved massage!
Editorial comment: I do encourage you to not eat while driving, above all, it is a safety issue and in my mind, the equivalent of driving while talking on your cell phone. Next time you pick up a car food, think about your ability to do a quick hand over hand turn to avoid a pedestrian, another car, an animal. If you are on your way to a business meeting, those fast food egg sandwiches are mighty greasy and trust me, they always land smack in the center of your blouse or tie.
Read More http://www.ivillage.com/ideas-healthy-dashboard-dining/3-a-57879#ixzz0eh4fWGxZ
My first thought is, at least park the car and walk into the fast food place. After that, well, it’s dangerous; you should have both hands on the wheel and paying attention to the road.
According to Kelley Blue Book, you know those folks who rate the value of your vehicle when you want to sell it, eating in your vehicle can reduce the worth of your car if food has been slopped on the floors and seats. Burgers and fries are rated the messiest car foods. Taco Bell created a car friendly meal to accommodate people who must eat and drive.
Read the entire article http://mediaroom.kbb.com/index.php?s=43&item=214
This article is not about selling your car, if it were I would have to look at my own car, the dogmobile.
You are busy and your schedule is demanding. Let’s look at ways to avoid eating in the car through some time management or if you must eat in the car, then some healthy options.
· If you have any control at all over your daily appointments, factor in 15-30 minutes in between them so you can sit and eat a meal in peace.
· Don’t forget, gulping a meal down without tasting it is a recipe for weight gain, you won’t feel like you have eaten and will start craving more food.
· It is also stressful.
· You could get heartburn.
· Are you able to say, “yes, I will be there, but after dinner, lunch, breakfast, what time do you want to meet?
· Are your hours at work a little flexible to accommodate appointments or activities? Take a 30 minute lunch to leave 30 minutes earlier; are you able to come into work earlier than the regular time?
· Your day may already be stretched thin, but if you need to set the alarm and get up a little earlier to get out of the house to get to your appointments that might be the trick.
“Don't say you don't have enough time. You have exactly the same number of hours per day that were given to Helen Keller, Pasteur, Michelangelo, Mother Teresa, Leonardo da Vinci, Thomas Jefferson, and Albert Einstein.” H. Jackson Brown
Healthy Foods on the Fly
If you have children, you will set a good example by giving them nutritious foods rather than drive through meals. Once in a while fast food is OK. Doing it on a regular basis is setting them up for future health woes and bad habits.
Breakfast:
· Prepare hard boiled eggs the night before. Peel what you need for a meal in the morning, pop them in a baggy, some apple slices or a banana and a box of juice and you have a meal.
· Toast an English muffin and put peanut butter on it, some grapes and you can roll out the door.
· Make a yogurt smoothie to drink in the car.
Lunch: This one is easy
· A sandwich on whole grain bread travels well.
· Instead of lunch meats try hummus with lettuce, tomato and some cucumber slices, some baby carrots and you are good to go.
· Try fat free refried black beans and some avocado slices rolled up in a tortilla.
· Whole grain crackers, string cheese and fruit.
· If you like to have an orange with your meal, peel it and section it at home and pop it in a container.
Keep bottled water in the car, watch out for freezing temps, I blew out an expensive brand new metal water bottle when it was sub-zero recently (this was written back when it was sub-zero).
Dinner:
· Heat a veggie burger in the microwave and put it on a whole-grain bun with lettuce or sprouts and add baby carrot sticks, dried fruit and club soda or seltzer water .
· I love a meatloaf sandwich, if you have leftover meatloaf, put a slice on whole grain bread with lettuce and tomato. Cut up some celery sticks.
· Bake or grill some extra boneless chicken breast. You can shred the chicken into a tortilla wrap,
Use your imagination and have fun putting some easy to eat, light meals together. Think of all the money you will save too. Take the money and treat yourself to a much deserved massage!
Editorial comment: I do encourage you to not eat while driving, above all, it is a safety issue and in my mind, the equivalent of driving while talking on your cell phone. Next time you pick up a car food, think about your ability to do a quick hand over hand turn to avoid a pedestrian, another car, an animal. If you are on your way to a business meeting, those fast food egg sandwiches are mighty greasy and trust me, they always land smack in the center of your blouse or tie.
Read More http://www.ivillage.com/ideas-healthy-dashboard-dining/3-a-57879#ixzz0eh4fWGxZ
Monday, March 15, 2010
Tenderloin, Cranberry and Pear Salad with Honey Mustard Dressing
Spring is just around the corner, enjoy this light and colorful salad, it has a little something for everyone.
Total recipe time: 25 minutes Makes 4 servings
Ingredients
1. 4 beef tenderloin steaks, cut 3/4 inch thick (4 ounces each)
2. 1/2 teaspoon coarse grind black pepper
3. 1 package (5 ounces) mixed baby salad greens
4. 1 medium red or green pear, cored, cut into 16 wedges
5. 1/4 cup dried cranberries
6. Salt
7. 1/4 cup coarsely chopped pecans, toasted
8. 1/4 cup crumbled goat cheese (optional)
Honey Mustard Dressing:
1. 1/2 cup prepared honey mustard
2. 2 to 3 tablespoons water
3. 1-1/2 teaspoons olive oil
4. 1 teaspoon white wine vinegar
5. 1/4 teaspoon coarse grind black pepper
6. 1/8 teaspoon salt
Instructions
1. Season beef steaks with 1/2 teaspoon pepper. Heat large nonstick skillet over medium heat until hot. Place steaks in skillet; cook 7 to 9 minutes for medium rare (145°F) to medium (160°F) doneness, turning occasionally.
2. Meanwhile whisk Honey Mustard Dressing ingredients in small bowl until well blended. Set aside. Divide greens evenly among 4 plates. Top evenly with pear wedges and dried cranberries.
3. Carve steaks into thin slices; season with salt as desired. Divide steak slices evenly over salads. Top each salad evenly with dressing, pecans and goat cheese, if desired.
Recipe as seen in The Healthy Beef Cookbook, published by John Wiley & Sons
Nutrition information per serving:
321 calories; 14 g fat (3 g saturated fat; 7 g monounsaturated fat); 67 mg cholesterol; 434 mg sodium; 21 g carbohydrate; 3.3 g fiber; 26 g protein; 7.6 mg niacin; 0.6 mg vitamin B6; 1.4 mcg vitamin B12; 2.4 mg iron; 30.0 mcg selenium; 5.1 mg zinc.
This recipe is an excellent source of protein, niacin, vitamin B6, vitamin B12, selenium and zinc, and a good source of fiber and iron.
Total recipe time: 25 minutes Makes 4 servings
Ingredients
1. 4 beef tenderloin steaks, cut 3/4 inch thick (4 ounces each)
2. 1/2 teaspoon coarse grind black pepper
3. 1 package (5 ounces) mixed baby salad greens
4. 1 medium red or green pear, cored, cut into 16 wedges
5. 1/4 cup dried cranberries
6. Salt
7. 1/4 cup coarsely chopped pecans, toasted
8. 1/4 cup crumbled goat cheese (optional)
Honey Mustard Dressing:
1. 1/2 cup prepared honey mustard
2. 2 to 3 tablespoons water
3. 1-1/2 teaspoons olive oil
4. 1 teaspoon white wine vinegar
5. 1/4 teaspoon coarse grind black pepper
6. 1/8 teaspoon salt
Instructions
1. Season beef steaks with 1/2 teaspoon pepper. Heat large nonstick skillet over medium heat until hot. Place steaks in skillet; cook 7 to 9 minutes for medium rare (145°F) to medium (160°F) doneness, turning occasionally.
2. Meanwhile whisk Honey Mustard Dressing ingredients in small bowl until well blended. Set aside. Divide greens evenly among 4 plates. Top evenly with pear wedges and dried cranberries.
3. Carve steaks into thin slices; season with salt as desired. Divide steak slices evenly over salads. Top each salad evenly with dressing, pecans and goat cheese, if desired.
Recipe as seen in The Healthy Beef Cookbook, published by John Wiley & Sons
Nutrition information per serving:
321 calories; 14 g fat (3 g saturated fat; 7 g monounsaturated fat); 67 mg cholesterol; 434 mg sodium; 21 g carbohydrate; 3.3 g fiber; 26 g protein; 7.6 mg niacin; 0.6 mg vitamin B6; 1.4 mcg vitamin B12; 2.4 mg iron; 30.0 mcg selenium; 5.1 mg zinc.
This recipe is an excellent source of protein, niacin, vitamin B6, vitamin B12, selenium and zinc, and a good source of fiber and iron.
Changes and You
Pay attention-you will like what you see, maybe even gain some wisdom
There’s a new crew of Lifestyle Balance participants who started the program in the last few weeks. WELCOME! I hope you enjoy the program and start noticing the positive changes in your life, both physical and psychological (emotional, spiritual-whatever you wish to call it).
Here are some things I want to share with you:
Is walking your choice of physical activity? It is mine. Another benefit of walking is this: it’s
a great stress reliever. It helps clear my head and allows me to come up with ideas for work, for home life, even what to fix for dinner. Why sometimes, I just get downright creative. If you have a dog(s), take them with you for that walk. They always appreciate getting out. They are good company; they are a great way to meet people and make new friends or just socialize. Make it a family event, or maybe you need your “alone time” and prefer to go on your own. Change your route, different scenery is always fun and it gives you a different perspective. Ever notice how things look different on the return trip?
I ride my exercise bike at home and also found the benefits of riding to be same as walking-it clears my head, except when I am peddling and reading, and honestly, even then, I get some brilliant brainstorms to the point where I get off the bike, call myself at work and leave myself a message to follow through on what I was cogitating!
Coveted sleep. Yes, a good workout will help you sleep better. Don’t workout just before bedtime or you will be too energized.
With all this free flowing brainpower, I decided to do some investigating and found a study that looked at the effects of exercise on creativity. There is much more research that needs to be done, but overall, the researchers did find that creativity was enhanced by aerobic exercise.
It takes 3 weeks to change a habit, be patient. Once you start making these little changes it is pretty exciting to see how the new practice becomes part of your daily routine, without even thinking about it.
Portion control, wise food choices start becoming very automatic. I found eating ice cream at night was just a really bad idea for me. I started buying small cartons of low-fat yogurt - it’s healthier, doesn’t make me feel poorly like the ice cream and it satisfies the need for something cold and creamy and sweet, is pre-measured and is so much better for me and I enjoy it, guilt-free. I resented that I didn’t feel good from eating something that is a “happy food”, but, as I like to say, “I am a better person for it”. Confidential to you, I say the same thing when I really don’t feel like riding my exercise bike or using my Bow Flex and I force myself. And, truly, I do feel better when I am done.
I was at a “Lunch ‘n’ Learn” presentation a while back. The speaker was explaining what happens to your body when you eat too much of the simple carbohydrates, or foods high on the “Glycemic Index” , the bad carbs, and how it makes you crave more food because your blood sugar spikes. Once I knew this, I really started paying attention if I ate too much pasta, I just love pasta. He was right. I made a concerted effort to not keep eating because I understood what was happening. I also cut back on my pasta portions. It was actually fun as an inside observer to take a step and go, “oh yeah”, I know why I feel this way.
As the weeks go by, start noticing the small changes in your habits, reaching for an apple instead of cookies, or some baby carrots instead of chips with your lunch. Rationing the number of chips you do eat. Are you taking the stairs at work instead of the elevator? Parking your car a little further so you have to walk a little more? Striving for walking 10,000 steps a day? If you are wearing a pedometer is that simple gizmo holding you accountable to walking more? How does it make you feel, mentally and physically?
I encourage you to pay attention to what is going on in your head as well as the physical well being you are experiencing from activity and diet modification. Take notice if you are feeling more inspired in your life outside of Lifestyle Balance. Are you taking more pride in your appearance? Holding your head a little higher, smiling more? Enjoying life more?
Once you start losing weight and improving your nutrition, I bet you start seeing life differently, too. Pay attention to your journal, it’s a great way to monitor your thoughts and feelings and progress. Are you laughing more? Have more energy? Watch for these signs, it’s like seeing the first robin of spring or the first red tulip sticking up from the snow.
If you would like to be a guest blogger or do you have a healthy recipe you would like to share? Please contact me: Diane Arave, darave2@mt.gov or 406-444-0593, or leave a comment in the comment section of this blog space.
TRIVIA: March 15 is the “Ides of March”, the day Julius Caesar was killed in Rome, 44 BC.
http://news.nationalgeographic.com/news/2009/03/090313-ides-of-march-facts.html
There’s a new crew of Lifestyle Balance participants who started the program in the last few weeks. WELCOME! I hope you enjoy the program and start noticing the positive changes in your life, both physical and psychological (emotional, spiritual-whatever you wish to call it).
Here are some things I want to share with you:
Is walking your choice of physical activity? It is mine. Another benefit of walking is this: it’s
a great stress reliever. It helps clear my head and allows me to come up with ideas for work, for home life, even what to fix for dinner. Why sometimes, I just get downright creative. If you have a dog(s), take them with you for that walk. They always appreciate getting out. They are good company; they are a great way to meet people and make new friends or just socialize. Make it a family event, or maybe you need your “alone time” and prefer to go on your own. Change your route, different scenery is always fun and it gives you a different perspective. Ever notice how things look different on the return trip?
I ride my exercise bike at home and also found the benefits of riding to be same as walking-it clears my head, except when I am peddling and reading, and honestly, even then, I get some brilliant brainstorms to the point where I get off the bike, call myself at work and leave myself a message to follow through on what I was cogitating!
Coveted sleep. Yes, a good workout will help you sleep better. Don’t workout just before bedtime or you will be too energized.
With all this free flowing brainpower, I decided to do some investigating and found a study that looked at the effects of exercise on creativity. There is much more research that needs to be done, but overall, the researchers did find that creativity was enhanced by aerobic exercise.
It takes 3 weeks to change a habit, be patient. Once you start making these little changes it is pretty exciting to see how the new practice becomes part of your daily routine, without even thinking about it.
Portion control, wise food choices start becoming very automatic. I found eating ice cream at night was just a really bad idea for me. I started buying small cartons of low-fat yogurt - it’s healthier, doesn’t make me feel poorly like the ice cream and it satisfies the need for something cold and creamy and sweet, is pre-measured and is so much better for me and I enjoy it, guilt-free. I resented that I didn’t feel good from eating something that is a “happy food”, but, as I like to say, “I am a better person for it”. Confidential to you, I say the same thing when I really don’t feel like riding my exercise bike or using my Bow Flex and I force myself. And, truly, I do feel better when I am done.
I was at a “Lunch ‘n’ Learn” presentation a while back. The speaker was explaining what happens to your body when you eat too much of the simple carbohydrates, or foods high on the “Glycemic Index” , the bad carbs, and how it makes you crave more food because your blood sugar spikes. Once I knew this, I really started paying attention if I ate too much pasta, I just love pasta. He was right. I made a concerted effort to not keep eating because I understood what was happening. I also cut back on my pasta portions. It was actually fun as an inside observer to take a step and go, “oh yeah”, I know why I feel this way.
As the weeks go by, start noticing the small changes in your habits, reaching for an apple instead of cookies, or some baby carrots instead of chips with your lunch. Rationing the number of chips you do eat. Are you taking the stairs at work instead of the elevator? Parking your car a little further so you have to walk a little more? Striving for walking 10,000 steps a day? If you are wearing a pedometer is that simple gizmo holding you accountable to walking more? How does it make you feel, mentally and physically?
I encourage you to pay attention to what is going on in your head as well as the physical well being you are experiencing from activity and diet modification. Take notice if you are feeling more inspired in your life outside of Lifestyle Balance. Are you taking more pride in your appearance? Holding your head a little higher, smiling more? Enjoying life more?
Once you start losing weight and improving your nutrition, I bet you start seeing life differently, too. Pay attention to your journal, it’s a great way to monitor your thoughts and feelings and progress. Are you laughing more? Have more energy? Watch for these signs, it’s like seeing the first robin of spring or the first red tulip sticking up from the snow.
If you would like to be a guest blogger or do you have a healthy recipe you would like to share? Please contact me: Diane Arave, darave2@mt.gov or 406-444-0593, or leave a comment in the comment section of this blog space.
TRIVIA: March 15 is the “Ides of March”, the day Julius Caesar was killed in Rome, 44 BC.
http://news.nationalgeographic.com/news/2009/03/090313-ides-of-march-facts.html
Wednesday, March 10, 2010
Eileen's Best Banana Bread
This is from Cooking Light on-line. I don't know who Eileen is, but her recipe sounds yummy and it got great reviews.
3/4 cup all-purpose flour
3/4 cup whole-wheat flour
1/4 cup flaxseed meal
1 teaspoon baking powder
1/2 teaspoon salt
1/2 teaspoon baking soda
1 cup mashed ripe banana (3 medium)
1/2 cup chopped walnuts *
3/4 cup sugar
1/2 cup plain low-fat yogurt (can use non-fat yogurt to save more calories and fat)
1/4 cup canola oil
Cooking spray
*in reading reviews of this recipe some people added mini dark chocolate chips instead of walnuts. Or you can use 1/4 cup walnuts and 1/4 cup mini chips. This will alter the nutrition break down.
1. Preheat oven to 325°.
2. Scoop flours into measuring cup and level with a knife. Combine flours and next 4 ingredients (through baking soda) in a large bowl, stirring with a whisk. Combine banana and next 4 ingredients (through oil) in a small bowl. Add banana mixture to flour mixture, stirring just until moist.
3. Spoon the batter into a 9 x 5–inch loaf pan coated with cooking spray. Bake at 325° for 1 hour and 15 minutes or until a wooden pick inserted into the center comes out clean. Cool for 10 minutes in pan on a wire rack, and remove from pan. Cool on wire rack.Yield: 12 servings (serving size: 1 slice)
CALORIES 212 ; FAT 9.2g (sat 0.8g,mono 3.7g,poly 4.2g); CHOLESTEROL 1mg; CALCIUM 60mg; CARBOHYDRATE 30.4g; SODIUM 189mg; PROTEIN 4.3g; FIBER 2.6g; IRON 1.1mg
From: Cooking Light, OCTOBER 2009
3/4 cup all-purpose flour
3/4 cup whole-wheat flour
1/4 cup flaxseed meal
1 teaspoon baking powder
1/2 teaspoon salt
1/2 teaspoon baking soda
1 cup mashed ripe banana (3 medium)
1/2 cup chopped walnuts *
3/4 cup sugar
1/2 cup plain low-fat yogurt (can use non-fat yogurt to save more calories and fat)
1/4 cup canola oil
Cooking spray
*in reading reviews of this recipe some people added mini dark chocolate chips instead of walnuts. Or you can use 1/4 cup walnuts and 1/4 cup mini chips. This will alter the nutrition break down.
1. Preheat oven to 325°.
2. Scoop flours into measuring cup and level with a knife. Combine flours and next 4 ingredients (through baking soda) in a large bowl, stirring with a whisk. Combine banana and next 4 ingredients (through oil) in a small bowl. Add banana mixture to flour mixture, stirring just until moist.
3. Spoon the batter into a 9 x 5–inch loaf pan coated with cooking spray. Bake at 325° for 1 hour and 15 minutes or until a wooden pick inserted into the center comes out clean. Cool for 10 minutes in pan on a wire rack, and remove from pan. Cool on wire rack.Yield: 12 servings (serving size: 1 slice)
CALORIES 212 ; FAT 9.2g (sat 0.8g,mono 3.7g,poly 4.2g); CHOLESTEROL 1mg; CALCIUM 60mg; CARBOHYDRATE 30.4g; SODIUM 189mg; PROTEIN 4.3g; FIBER 2.6g; IRON 1.1mg
From: Cooking Light, OCTOBER 2009
Tuesday, March 9, 2010
Have a Good Laugh
Did you know that laughing:
· Burns calories
· It is good for your heart
· Reduces stress
· Helps relieve pain
“Your sense of humor is one of the most powerful tools you have to make certain that your daily mood and emotional state support good health.” ~ Paul E. McGhee, Ph.D.
http://helpguide.org/life/humor_laughter_health.htm
Laughter, I try to find something to laugh about daily, some days it doesn’t take much! I don’t know about you, but after a good laugh, I feel good. It gives me something to smile about during the day, especially if the day is not going well, it gives me something positive to focus on.There are times I have laughed all the way to or from work, I am sure people in the adjacent car are wondering what is going on.
From some of the research I did for this blog, there is apparently no concrete evidence of laughter’s health benefits. The waters are murky. What I did manage to find had so much psychobabble and science and research about something so simple, laughing. So take this with a grain of salt, please. Apologies to Henny Youngman, I know, I am showing my age.
By the time I finished the fourth in a series of four articles, all researched by the same group, I was, well, laughing. They actually were checking urine samples for hormones or chemicals released after a good laugh. How about asking the people how they felt after a good laugh?
I did learn that:
· A good laugh does help relax muscles which could explain why some are prone to wetting their pants from laughing so hard.
· It is good for increased heart rate (not as good as an aerobic workout, but for some, much more fun), increased respiratory rate and oxygen consumption.
· A good laugh is also a good stress reliever.
· “It takes a greater number of facial muscles to frown than it does to smile”.
There is no known source as to where that saying originated.There is no evidence in how many more or less muscles and energy it takes to smile vs. frown, there is lots of information on that debate on the internet.
According to Robert Provine, a professor of psychology and neuroscience at the University of Maryland, studies have been done showing that laughing does help patients with pain relief. It worked for Norman Cousins who wrote “Anatomy of an Illness” about his personal experience with the diagnosis of a painful disease. He found that laughing for 10 minutes allowed him 2 hours of pain free sleep. He watched Marx Brothers movies and episodes of Candid Camera. I must say, I remember watching “Coconuts”, a Marx Brothers movie, when I had strep throat, it hurt like heck to laugh because of the pain in my throat but I swear,I couldn’t help myself. And, let me throw this in, why do people tell you the funniest danged things when you have stitches in your belly area? Not nice at all.
Yes, you can burn some calories from a good laugh. Vanderbilt University researcher, Maciej Buchowski did a small study on laughing and calories burned. With a good 10-15 minute bout of laughing 50 calories were expended. According to the article I read, in order to lose a pound at that rate, you’d have to laugh, heartily, for 12 hours. What a great way to burn off even a few calories and you feel happy.
I found this intriguing. This is from a study done in Japan.
“Blood sugar levels. One study of 19 people with diabetes looked at the effects of laughter on blood sugar levels. After eating, the group attended a tedious lecture. On the next day, the group ate the same meal and then watched a comedy. After the comedy, the group had lower blood sugar levels than they did after the lecture.” http://women.webmd.com/guide/give-your-body-boost-with-laughter, For more information on this study reference Diabetes Care May 2003, P. 1651-2
So, with all of this new found knowledge, what does it have to do with losing weight and physical activity? I will tell you. A sense of humor and a good laugh helps keeps your spirits up. Laughter makes us feel good. When we feel good we have a positive attitude which will help in sticking with lifestyle changes. And, besides, it’s contagious. Ever hear a group of people laughing and wonder what is so funny? Spread the joy.
Here is a question to think about- Is a sense of humor genetic or learned? E-mail me, if I get more than 1 response, I will compile the results and post them.
Do you have a joke that made you cry you were laughing so hard? Have a real life funny story? Share it. Darave2@mt.gov
· Burns calories
· It is good for your heart
· Reduces stress
· Helps relieve pain
“Your sense of humor is one of the most powerful tools you have to make certain that your daily mood and emotional state support good health.” ~ Paul E. McGhee, Ph.D.
http://helpguide.org/life/humor_laughter_health.htm
Laughter, I try to find something to laugh about daily, some days it doesn’t take much! I don’t know about you, but after a good laugh, I feel good. It gives me something to smile about during the day, especially if the day is not going well, it gives me something positive to focus on.There are times I have laughed all the way to or from work, I am sure people in the adjacent car are wondering what is going on.
From some of the research I did for this blog, there is apparently no concrete evidence of laughter’s health benefits. The waters are murky. What I did manage to find had so much psychobabble and science and research about something so simple, laughing. So take this with a grain of salt, please. Apologies to Henny Youngman, I know, I am showing my age.
By the time I finished the fourth in a series of four articles, all researched by the same group, I was, well, laughing. They actually were checking urine samples for hormones or chemicals released after a good laugh. How about asking the people how they felt after a good laugh?
I did learn that:
· A good laugh does help relax muscles which could explain why some are prone to wetting their pants from laughing so hard.
· It is good for increased heart rate (not as good as an aerobic workout, but for some, much more fun), increased respiratory rate and oxygen consumption.
· A good laugh is also a good stress reliever.
· “It takes a greater number of facial muscles to frown than it does to smile”.
There is no known source as to where that saying originated.There is no evidence in how many more or less muscles and energy it takes to smile vs. frown, there is lots of information on that debate on the internet.
According to Robert Provine, a professor of psychology and neuroscience at the University of Maryland, studies have been done showing that laughing does help patients with pain relief. It worked for Norman Cousins who wrote “Anatomy of an Illness” about his personal experience with the diagnosis of a painful disease. He found that laughing for 10 minutes allowed him 2 hours of pain free sleep. He watched Marx Brothers movies and episodes of Candid Camera. I must say, I remember watching “Coconuts”, a Marx Brothers movie, when I had strep throat, it hurt like heck to laugh because of the pain in my throat but I swear,I couldn’t help myself. And, let me throw this in, why do people tell you the funniest danged things when you have stitches in your belly area? Not nice at all.
Yes, you can burn some calories from a good laugh. Vanderbilt University researcher, Maciej Buchowski did a small study on laughing and calories burned. With a good 10-15 minute bout of laughing 50 calories were expended. According to the article I read, in order to lose a pound at that rate, you’d have to laugh, heartily, for 12 hours. What a great way to burn off even a few calories and you feel happy.
I found this intriguing. This is from a study done in Japan.
“Blood sugar levels. One study of 19 people with diabetes looked at the effects of laughter on blood sugar levels. After eating, the group attended a tedious lecture. On the next day, the group ate the same meal and then watched a comedy. After the comedy, the group had lower blood sugar levels than they did after the lecture.” http://women.webmd.com/guide/give-your-body-boost-with-laughter, For more information on this study reference Diabetes Care May 2003, P. 1651-2
So, with all of this new found knowledge, what does it have to do with losing weight and physical activity? I will tell you. A sense of humor and a good laugh helps keeps your spirits up. Laughter makes us feel good. When we feel good we have a positive attitude which will help in sticking with lifestyle changes. And, besides, it’s contagious. Ever hear a group of people laughing and wonder what is so funny? Spread the joy.
Here is a question to think about- Is a sense of humor genetic or learned? E-mail me, if I get more than 1 response, I will compile the results and post them.
Do you have a joke that made you cry you were laughing so hard? Have a real life funny story? Share it. Darave2@mt.gov
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