STRAWBERRY-PEACH SMOOTHIE
from "Mollie Katzen's Sunlight Café"
Preparation time: 5 minutes
Yield: 1 large, or 2 smaller, servings
NOTE: If all the ingredients (except maybe the banana) are chilled ahead of time, you'll have a cold smoothie, ready-to-drink. If not, you can chill the smoothie after it is blended.
2/3 cup orange juice
2 medium-sized ripe peaches, peeled, if necessary, and cut into chunks
1/2 a ripe banana
1 to 2 cups strawberries (hulled and sliced)
1 cup non-fat plain, vanilla, or lemon yogurt
Optional:Up to 1/2 cup protein powder (vanilla-flavored whey- or soy-based)
Up to 2 teaspoons flaxseed oil
Maple syrup to taste
Put everything in a blender and pureé until smooth. Chill until serving time.
Nutrition Information per serving, based on 2 cups strawberries, 1 small banana, 2 servings
243 calories
1.5 g fat
2.5 mg cholesterol
97.3 mg sodium
52.1 g carbohydrates
9.8 g protein
Tropical Blueberry Smoothie
3 servings
1 8 oz can crushed pineapple, drained
1 ripe banana, peeled and sliced
1 cup skim milk
1 cup fresh or frozen blueberries
Put all ingredients in blender, cover and blend. Add ice before or after if desired. For extra protein, add some protein powder.
Nutrition information (based on whole milk)
139 calories
2 g fat
6 mg cholesterol
43 mg sodium
29 g carbohydrates
4 g protein
From: The Nutrition Source
http://www.hsph.harvard.edu/nutritionsource/recipes/fruit-cooler/index.html
Fruit Cooler
Store-bought or café smoothies are marketed as "health" foods, but they are often loaded with sugar and high in calories—some have upwards of 300 calories in a 12 ounce serving. Try making a refreshing fresh fruit cooler instead. There's no added sugar, and just a small amount of fruit, so this drink is only about 18 calories for each 12-ounce glass.
Ingredients
· 1/2 cup of ice
· 3/4 cup of sugar-free sparkling water
· 1/3 cup of melon or berries
· Chopped mint leaves or citrus slices (optional)
Place ice, sparkling water, and fruit in a blender. Blend until slushy, pour into a glass and garnish with mint or citrus slices. Serves 1.
Nutrition Information
1 serving
16 calories
.2 g fat
1 mg sodium
58.2 mg potassium
3.6 g carbohydrates
.3 g protein
Information to support your lifestyle changes. Nutritious recipes and sometimes a laugh or two.
Monday, June 21, 2010
Monday, June 14, 2010
Negative self talk—Self Esteem
Diane’s view of the world—no one will beat me up worse than me. We are our own worst enemy. Are you nodding your head in agreement? How often do you find yourself thinking, stupid, stupid, stupid? I will start out by sharing this with you as a very good example-I was leaving a meeting, it was summer, I had on somewhat clunky sandals. I had a not too nice thought about someone and wham, I missed the step, landed on the side of my foot, it took my breath away and I hobbled over to the bench that was mercifully there and proceeded to watch my foot swell up. It hurt like heck and I was trying to catch my breath. My first thought was, I am a bad person and that is why this happened. I got home that night and started crying that I am a bad person and that’s why this happened. Had nothing to do with the fact that I was going down steps and not paying attention.
I think it is basic human nature and OK, maybe parents, teachers, classmates who may have been less than kind and scarred us for life by saying hurtful things and being vulnerable we took to heart. It is not easy to change that little voice in your head either.
Negative Self Talk
I found this on the web and thought it might be a helpful tool to use. It will at least give you pause to stop and think about how we can really do a number on our self-esteem . I don’t endorse any website, I found this and liked it, my mantra is: take what you like and leave the rest.
Sample below is taken from http://www.centerforembodiedconsciousness.com/negative-self-talk.html
“Write down one of your thoughts.
I'm such an idiot.
Answer the following questions
1. How is this statement true?
Well maybe I'm not an idiot, I am kind of smart. But I totally spoke inappropriately yesterday with my colleagues. I know they must think I'm rude, inconsiderate, and hurtful.
2. How is this statement not true?
Well most of what I said was fine. We had a good time yesterday in the office... and I think my colleagues like me. I'm not an idiot in general. In fact I'm pretty smart and capable.
3. What would be a more accurate statement or thought?
I feel embarrassed about what I said yesterday. There is a possibility that I hurt my colleague's feelings, but I don't know because I haven't asked her. I don't like it when my speaking is thoughtless. I'd like to be more conscious of what I'm saying in these circumstances.
4. What have you learned from this experience?
In certain circumstances, like when there are a lot of people in the room, I can sometimes slip into a kind of passive aggressive speaking out of nervousness... and I don't like it. I want to be aware in these situations to be more present with myself and others so that I don't do this just out of habit.
This shifting negative self talk worksheet is a self esteem self help tool.”
Let me leave you with this thought, I don’t take credit for it, I read it somewhere, I just can’t remember where but this is it: Would you talk to a good friend the way you talk to yourself? Probably not, so, think about it, why talk to yourself in a negative way? Hmmm?
I don’t know about you, but I can certainly fill in a number of scenarios in my own life that still haunt me, and you know what? On occasion I have brought them up to people and they look at me like I have 2 heads, totally don’t remember, except my mother, she will give the date, time and place, what I was wearing and what we had for breakfast, but her opinion doesn’t count.
Self Esteem
What is it and do I have any? Self esteem is how you see yourself as a member of the human race. According to Webster’s Dictionary self esteem is “confidence and satisfaction in oneself”. Not having any self esteem or having low self esteem has a negative effect on all areas of our life-relationships, health, work.
More information than you probably want to know but you never know when you will be on Jeopardy: Cognitive Behavioral Therapy- “CBT is based on the Cognitive Model of Emotional Response. Cognitive-behavioral therapy is based on the idea that our thoughts cause our feelings and behaviors, not external things, like people, situations, and events. The benefit of this fact is that we can change the way we think to feel / act better even if the situation does not change.” http://www.nacbt.org/whatiscbt.htm
Say what? Cognitive behavioral therapy can help you change unhealthy thinking and behavior patterns. I am not advocating for you to go into therapy.
The following 5 steps toward building healthy self esteem is taken from www.mayoclinic.com and are based on cognitive behavioral therapy principles.
· Identify conditions or situations that shrink your self esteem.
· Pay attention to where your thoughts go – what are you telling yourself? Is it making you feel positive, negative or neutral? Are they rational or irrational? (Hint, use the “Write down your thoughts” example above).
· Pay attention to when your thoughts turn negative. Behavioral, emotional and physical symptoms may be triggered.
o Behavioral: may include emotional eating, working more, avoiding tasks, spending more time alone than usual, obsessive thinking about the situation,
o Physical: change in sleeping patterns (too much or too little), stomach problems, racing heart, sore muscles
o Emotional: feeling depressed, sad, nervous, guilty, anxious, worried, angry
· Do a check up from the neck up, in other words, confront your negative or inaccurate thoughts. Calm yourself down, take a walk, take some deep cleansing breaths (in through your nose, out through your mouth, repeat often). Once you have calmed yourself down, refer to the “write down your thoughts” example above. Are your thoughts consistent with the facts and the logic of the situation? Writing and reading it helps to reframe your thoughts.
· Adjust your thinking and beliefs. You have identified your negative thinking, you learned of situations that might send your thoughts to beat you up. Stop, breathe and replace the negative thoughts with accurate beliefs and solutions instead of letting yourself do a downward spiral.
It will take work on your part to make these changes happen. As with everything you are doing, take baby steps. How old are you? It took you, fill in the blank number of years to get to where you are, so don’t expect things to change overnight. It takes 3 weeks to change a habit, over time, you will be able to learn how to respond in a healthy manner.
I think it is basic human nature and OK, maybe parents, teachers, classmates who may have been less than kind and scarred us for life by saying hurtful things and being vulnerable we took to heart. It is not easy to change that little voice in your head either.
Negative Self Talk
I found this on the web and thought it might be a helpful tool to use. It will at least give you pause to stop and think about how we can really do a number on our self-esteem . I don’t endorse any website, I found this and liked it, my mantra is: take what you like and leave the rest.
Sample below is taken from http://www.centerforembodiedconsciousness.com/negative-self-talk.html
“Write down one of your thoughts.
I'm such an idiot.
Answer the following questions
1. How is this statement true?
Well maybe I'm not an idiot, I am kind of smart. But I totally spoke inappropriately yesterday with my colleagues. I know they must think I'm rude, inconsiderate, and hurtful.
2. How is this statement not true?
Well most of what I said was fine. We had a good time yesterday in the office... and I think my colleagues like me. I'm not an idiot in general. In fact I'm pretty smart and capable.
3. What would be a more accurate statement or thought?
I feel embarrassed about what I said yesterday. There is a possibility that I hurt my colleague's feelings, but I don't know because I haven't asked her. I don't like it when my speaking is thoughtless. I'd like to be more conscious of what I'm saying in these circumstances.
4. What have you learned from this experience?
In certain circumstances, like when there are a lot of people in the room, I can sometimes slip into a kind of passive aggressive speaking out of nervousness... and I don't like it. I want to be aware in these situations to be more present with myself and others so that I don't do this just out of habit.
This shifting negative self talk worksheet is a self esteem self help tool.”
Let me leave you with this thought, I don’t take credit for it, I read it somewhere, I just can’t remember where but this is it: Would you talk to a good friend the way you talk to yourself? Probably not, so, think about it, why talk to yourself in a negative way? Hmmm?
I don’t know about you, but I can certainly fill in a number of scenarios in my own life that still haunt me, and you know what? On occasion I have brought them up to people and they look at me like I have 2 heads, totally don’t remember, except my mother, she will give the date, time and place, what I was wearing and what we had for breakfast, but her opinion doesn’t count.
Self Esteem
What is it and do I have any? Self esteem is how you see yourself as a member of the human race. According to Webster’s Dictionary self esteem is “confidence and satisfaction in oneself”. Not having any self esteem or having low self esteem has a negative effect on all areas of our life-relationships, health, work.
More information than you probably want to know but you never know when you will be on Jeopardy: Cognitive Behavioral Therapy- “CBT is based on the Cognitive Model of Emotional Response. Cognitive-behavioral therapy is based on the idea that our thoughts cause our feelings and behaviors, not external things, like people, situations, and events. The benefit of this fact is that we can change the way we think to feel / act better even if the situation does not change.” http://www.nacbt.org/whatiscbt.htm
Say what? Cognitive behavioral therapy can help you change unhealthy thinking and behavior patterns. I am not advocating for you to go into therapy.
The following 5 steps toward building healthy self esteem is taken from www.mayoclinic.com and are based on cognitive behavioral therapy principles.
· Identify conditions or situations that shrink your self esteem.
· Pay attention to where your thoughts go – what are you telling yourself? Is it making you feel positive, negative or neutral? Are they rational or irrational? (Hint, use the “Write down your thoughts” example above).
· Pay attention to when your thoughts turn negative. Behavioral, emotional and physical symptoms may be triggered.
o Behavioral: may include emotional eating, working more, avoiding tasks, spending more time alone than usual, obsessive thinking about the situation,
o Physical: change in sleeping patterns (too much or too little), stomach problems, racing heart, sore muscles
o Emotional: feeling depressed, sad, nervous, guilty, anxious, worried, angry
· Do a check up from the neck up, in other words, confront your negative or inaccurate thoughts. Calm yourself down, take a walk, take some deep cleansing breaths (in through your nose, out through your mouth, repeat often). Once you have calmed yourself down, refer to the “write down your thoughts” example above. Are your thoughts consistent with the facts and the logic of the situation? Writing and reading it helps to reframe your thoughts.
· Adjust your thinking and beliefs. You have identified your negative thinking, you learned of situations that might send your thoughts to beat you up. Stop, breathe and replace the negative thoughts with accurate beliefs and solutions instead of letting yourself do a downward spiral.
It will take work on your part to make these changes happen. As with everything you are doing, take baby steps. How old are you? It took you, fill in the blank number of years to get to where you are, so don’t expect things to change overnight. It takes 3 weeks to change a habit, over time, you will be able to learn how to respond in a healthy manner.
Orzo and Bulgur Salad
Summertime brings: picnics, family reunions, barbecues and pot luck parties. This is an easy and tasty and nutritious recipe. It can be eaten as your main dish or as a side dish.
1 cup bulgur
1 cup orzo
½ cup finely chopped celery
½ cup shredded carrot
½ cup chopped, seeded cucumber
½ cup dried cranberries
1/3 cup olive oil
¼ cup balsamic vinegar
½ cup cup coarsely snipped parsley (or 1 TBS dry parsley)
2 TBS fine chopped shallot
1 tsp sugar
1 tsp dry mustard
½ tsp fennel seed, crushed
¼ cup chopped green onions
¼ cup crumbled feta cheese
1. Place bulgur in a 2 cup glass measure, set aside. Cook orzo according to package directions. **Drain orzo, *reserve cooking water. Pour enough of the hot cooking water into the glass measure with the bulgur to equal 2 cups. Let bulgur stand for 45 minutes or until all the liquid has been absorbed.
2. In a large bowl combine cooked orzo, celery, carrot, cucumber and cranberries. Add the bulgur, set aside. In a medium bowl whisk together olive oil, vinegar, parsley, shallot, sugar, mustard, fennel seed, 1 tsp salt and ¼ tsp pepper. Add to bulgur mixture, toss well to combine. Cover and chill for a minimum of 4 hours. Stir before serving. Top with green onions and feta cheese. Serves 10-12, nutrition information based on 10 servings.
Nutrition Information 10 servings/per serving
217 calories
8.6 g fat
3.3 mg cholesterol
58.6 mg sodium
140.8 mg potassium
31.1 g carbohydrates
4.7 g protein
1 cup bulgur
1 cup orzo
½ cup finely chopped celery
½ cup shredded carrot
½ cup chopped, seeded cucumber
½ cup dried cranberries
1/3 cup olive oil
¼ cup balsamic vinegar
½ cup cup coarsely snipped parsley (or 1 TBS dry parsley)
2 TBS fine chopped shallot
1 tsp sugar
1 tsp dry mustard
½ tsp fennel seed, crushed
¼ cup chopped green onions
¼ cup crumbled feta cheese
1. Place bulgur in a 2 cup glass measure, set aside. Cook orzo according to package directions. **Drain orzo, *reserve cooking water. Pour enough of the hot cooking water into the glass measure with the bulgur to equal 2 cups. Let bulgur stand for 45 minutes or until all the liquid has been absorbed.
2. In a large bowl combine cooked orzo, celery, carrot, cucumber and cranberries. Add the bulgur, set aside. In a medium bowl whisk together olive oil, vinegar, parsley, shallot, sugar, mustard, fennel seed, 1 tsp salt and ¼ tsp pepper. Add to bulgur mixture, toss well to combine. Cover and chill for a minimum of 4 hours. Stir before serving. Top with green onions and feta cheese. Serves 10-12, nutrition information based on 10 servings.
Nutrition Information 10 servings/per serving
217 calories
8.6 g fat
3.3 mg cholesterol
58.6 mg sodium
140.8 mg potassium
31.1 g carbohydrates
4.7 g protein
Monday, June 7, 2010
Farro Salad with Tomato, Red Onion and Green Olives
1 cup farro (a type of wheat) or pearl barley
¾ tsp sea salt
1 bay leaf
½ red onion chopped
2 ripe tomatoes, peeled, seeded and chopped
¾ tsp fresh marjoram OR ½ tsp dried oregano
¼ cup chopped Italian parsley or 1 TBS dried parsley
½ cup pitted green olives, chopped
4 TBS olive oil
2 TBS red wine vinegar
Salt and pepper to taste
Put the farro, ¾ tsp. sea salt, and the bay leaf in a 3-quart, heavy-bottomed pot and add 6 cups of water. Bring to a boil over high heat, then turn down to a simmer.
Simmer, partially covered, for 25 to 35 minutes, or until the grain is tender but still offering some resistance to the tooth. Drain, then spread the farro out on a sheet pan to cool. Remove bay leaf.
Once the farro has cooled, mix with the remaining ingredients in a large bowl. Serve at room temperature
Nutrition information based on 6 servings
Per serving
155 calories
12.4 g total fat
0 mg cholesterol
589.4 mg sodium
113.4 mg potassium
12.8 g carbohydrates
2 g protein
For added protein, sprinkle crumbled feta cheese over salad.
Recipe from culninate.com
¾ tsp sea salt
1 bay leaf
½ red onion chopped
2 ripe tomatoes, peeled, seeded and chopped
¾ tsp fresh marjoram OR ½ tsp dried oregano
¼ cup chopped Italian parsley or 1 TBS dried parsley
½ cup pitted green olives, chopped
4 TBS olive oil
2 TBS red wine vinegar
Salt and pepper to taste
Put the farro, ¾ tsp. sea salt, and the bay leaf in a 3-quart, heavy-bottomed pot and add 6 cups of water. Bring to a boil over high heat, then turn down to a simmer.
Simmer, partially covered, for 25 to 35 minutes, or until the grain is tender but still offering some resistance to the tooth. Drain, then spread the farro out on a sheet pan to cool. Remove bay leaf.
Once the farro has cooled, mix with the remaining ingredients in a large bowl. Serve at room temperature
Nutrition information based on 6 servings
Per serving
155 calories
12.4 g total fat
0 mg cholesterol
589.4 mg sodium
113.4 mg potassium
12.8 g carbohydrates
2 g protein
For added protein, sprinkle crumbled feta cheese over salad.
Recipe from culninate.com
Vacations and Staying with the Program
Many people take their vacations in the summer. That’s why I like to wait until October, but, no one asked or really cares.
In a survey of Lifestyle Balance program graduates 181 respondents:
· 30% said vacation was a barrier to maintaining their healthy habits
· 38% said travel was a barrier to maintaining their healthy habits
We take vacations to rest, relax and have fun. I think we are conditioned to believe that good food and lots of it is part of the fun. My parents always judged their vacations on the quantity of food available to them. Travel opens a whole new world to us. There is a change in routine while you are on vacation. Perhaps your vacation is a big ROAD TRIP. Road trips are not conducive to getting out and walking much, especially if you have deadlines, like the family reunion or cousin Sally’s wedding.
Over Memorial Day weekend, a friend and I drove to Spokane, 5 hours from Helena. My heart was set on eating Indian food and any other food not available in Helena, so pretty much everything. I ate well. The only fruit I had on Saturday was canned tropical fruit cocktail. I managed to have a salad with dinner. By Sunday morning I was craving fresh fruits and veggies. I found a yogurt parfait that had 2 strawberries sliced in half. I did try to make up for the lack of fresh produce once I got home. The only walking we did was going from store to store with a short walk after dinner along the river. Why am I telling you this? It really gave me pause to think about this blog that I started writing prior to this road trip. It can be difficult to stick with your newly developed habits without some planning and forethought.
Road Trips - MAINTAIN, DON’T GAIN
Favorite road trip foods are generally not the healthiest choices. Here are some ideas for you.
· If you have a favorite road trip food, don’t bring an entire package. Small size zip lock baggies are great for making up your own 100 calorie snack packs, allowing you to monitor what you consume.
· Tip the scales with healthy options. I fill up a container with vegetable sticks and another with sliced fruit.
· Pretzels, unsalted nuts, dried fruit, cheese sticks are good travel snacks. Pack a cooler with non-fat yogurt in the smaller 6 oz size, don’t forget spoons.
· Instead of sugary sodas, try club soda or seltzer and if it is a family trip, well, you’re family, have a burping contest, why not. The kids will remember it forever!
· Gas and bathroom breaks: Take 10 or 15 minutes to stretch and move take a brisk walk or jump in place. Do shoulder rolls, swing your arms to stretch. Do jumping jacks.
Beware Boredom
While road trips are fun, at some point, boredom will set in. Many people eat when bored. To avoid sitting and eating only because you are bored, plan on bringing things to do in the car, for yourself and the family.
· Puzzles-Sudoku, hidden word books, crosswords
· Board games designed for the car-checkers, cards
· Books on tape
· Nintendo
· Music-I have to admit, this is my favorite and I love to sing along, especially old folk songs that I was raised on, it’s corny but it is fun and my husband always threatens to throw me out of the car if I continue singing, I try to lip sync but it is not the same.
For more ideas:
· http://www.edmunds.com/reviews/list/top10/121613/article.html
· http://www.momsminivan.com/
Staying hydrated while on road trips-as we all know, causes biological dilemmas-use your best judgment. Some drivers have a rule about not stopping until the car needs gas or your destination is reached. My husband, bless him, stops as needed. The other issue is services available and I will leave that to your best imagination and what you are most comfortable with. I do know people who choose to not consume as much water while traveling, this is a personal decision. Do be aware about being out in the heat and becoming dehydrated.
Camping? Renting a condo? Staying at a hotel or resort? Visiting relatives?
· Camping trips, condo, cabin - All give you control over your food choices and physical activity.
· Going with a group? They usually have a meal planning meeting, be there, be vocal.
· If necessary, be prepared to be responsible for your own foods and cook for yourself, it will be worth it.
· MODERATION. You can enjoy yourself, don’t overindulge.
· Take advantage of farmer’s markets for fresh produce when you get to your destination.
· Decide what meals you will eat out and what you will have at your rental, then you can make your list and stock the fridge with foods to keep you on track.
Resorts that offer all inclusive meals generally serve a variety of options from simple and healthful to death by calories. Be reasonable. Resorts usually have fine exercise facilities, take advantage of them.
Dining out
· Ask for what you want. Be firm and friendly.
· Ask for lower-fat foods.
· Can foods be cooked in a different way?
· Don't be afraid to ask for foods that aren't on the menu
· Share a dish. Some restaurants have a policy that they charge extra to share, that’s OK, isn’t your waistline worth it?
· Order an appetizer and a salad and skip the entrée.
· Stick with the portion sizes you have become used to eating.
· You’re on vacation, take time to savor your meal. It takes your brain 20 minutes to get the message you are full. Eat slowly, enjoy the different surroundings, enjoy the company.
· Is there a dessert you really want to try? Eat half your meal and share dessert. Brian Wansink, PhD, says that we enjoy the first 4 bites, after that, it loses its punch.
Visiting with relatives can be difficult. You can end up doing some major stress or emotional eating, be on alert. My family gives me an upset stomach. I am probably one of the only people on the planet who goes to New York City and loses weight.
· Watch for the triggers and buttons that get pushed.
· Refer to May 10 Blog on Emotional Eating http://www.mtdpp.blogspot.com/
· Take a deep breath and go for a walk.
Friends, some of us face adversity when taking a family “vacation”. I NEVER use family and vacation in the same sentence when referring to myself.
Sit down with whoever you will be traveling with and have an open discussion about your needs re: meals and physical activity. This allows for time to negotiate and come up with plans that are amenable to all parties.
YOU HAVE THE RIGHT TO:
· BE HEARD
and
· TAKE CARE OF YOURSELF
The internet is wonderful for finding:
· Trails to walk and explore
· Places to swim
· Hotels with workout facilities
· Restaurants with healthy menu options
Use your classmates for support. Band together and come up with strategies to maintain, don’t gain and go have fun.
Don’t forget to get a head count when leaving the rest stop, make sure you are all present and accounted for. Keep your head covered when out in the sun and wear sunscreen. Safe travels.
TRAVEL with PETS
A Public Service Announcement
If you are traveling with your family pet be advised: On hot or even warm sunny days the inside of your car heats up very quickly. Dark colored cars more so. When it is 85 degrees outside, the inside of your car can heat up to 102 degrees in 10 minutes and to 120 degrees in 30 minutes. If it is hotter than 85 degrees outside, it will be hotter inside the car. While a dog’s normal body temperature is 101 to 102.5 degrees it can only withstand a higher body temperature for a very short time. Your pet can die if left inside a hot vehicle for a long period of time. Please take this information into consideration when traveling by car.
If your dog is overcome by heat exhaustion, immediately soak him or her down with water and take to a veterinarian as soon as possible.
For more information on your pet and summer safety:
http://www.hsus.org/pets/pet_care/summer_care_tips_for_you_and_your_pets/
In a survey of Lifestyle Balance program graduates 181 respondents:
· 30% said vacation was a barrier to maintaining their healthy habits
· 38% said travel was a barrier to maintaining their healthy habits
We take vacations to rest, relax and have fun. I think we are conditioned to believe that good food and lots of it is part of the fun. My parents always judged their vacations on the quantity of food available to them. Travel opens a whole new world to us. There is a change in routine while you are on vacation. Perhaps your vacation is a big ROAD TRIP. Road trips are not conducive to getting out and walking much, especially if you have deadlines, like the family reunion or cousin Sally’s wedding.
Over Memorial Day weekend, a friend and I drove to Spokane, 5 hours from Helena. My heart was set on eating Indian food and any other food not available in Helena, so pretty much everything. I ate well. The only fruit I had on Saturday was canned tropical fruit cocktail. I managed to have a salad with dinner. By Sunday morning I was craving fresh fruits and veggies. I found a yogurt parfait that had 2 strawberries sliced in half. I did try to make up for the lack of fresh produce once I got home. The only walking we did was going from store to store with a short walk after dinner along the river. Why am I telling you this? It really gave me pause to think about this blog that I started writing prior to this road trip. It can be difficult to stick with your newly developed habits without some planning and forethought.
Road Trips - MAINTAIN, DON’T GAIN
Favorite road trip foods are generally not the healthiest choices. Here are some ideas for you.
· If you have a favorite road trip food, don’t bring an entire package. Small size zip lock baggies are great for making up your own 100 calorie snack packs, allowing you to monitor what you consume.
· Tip the scales with healthy options. I fill up a container with vegetable sticks and another with sliced fruit.
· Pretzels, unsalted nuts, dried fruit, cheese sticks are good travel snacks. Pack a cooler with non-fat yogurt in the smaller 6 oz size, don’t forget spoons.
· Instead of sugary sodas, try club soda or seltzer and if it is a family trip, well, you’re family, have a burping contest, why not. The kids will remember it forever!
· Gas and bathroom breaks: Take 10 or 15 minutes to stretch and move take a brisk walk or jump in place. Do shoulder rolls, swing your arms to stretch. Do jumping jacks.
Beware Boredom
While road trips are fun, at some point, boredom will set in. Many people eat when bored. To avoid sitting and eating only because you are bored, plan on bringing things to do in the car, for yourself and the family.
· Puzzles-Sudoku, hidden word books, crosswords
· Board games designed for the car-checkers, cards
· Books on tape
· Nintendo
· Music-I have to admit, this is my favorite and I love to sing along, especially old folk songs that I was raised on, it’s corny but it is fun and my husband always threatens to throw me out of the car if I continue singing, I try to lip sync but it is not the same.
For more ideas:
· http://www.edmunds.com/reviews/list/top10/121613/article.html
· http://www.momsminivan.com/
Staying hydrated while on road trips-as we all know, causes biological dilemmas-use your best judgment. Some drivers have a rule about not stopping until the car needs gas or your destination is reached. My husband, bless him, stops as needed. The other issue is services available and I will leave that to your best imagination and what you are most comfortable with. I do know people who choose to not consume as much water while traveling, this is a personal decision. Do be aware about being out in the heat and becoming dehydrated.
Camping? Renting a condo? Staying at a hotel or resort? Visiting relatives?
· Camping trips, condo, cabin - All give you control over your food choices and physical activity.
· Going with a group? They usually have a meal planning meeting, be there, be vocal.
· If necessary, be prepared to be responsible for your own foods and cook for yourself, it will be worth it.
· MODERATION. You can enjoy yourself, don’t overindulge.
· Take advantage of farmer’s markets for fresh produce when you get to your destination.
· Decide what meals you will eat out and what you will have at your rental, then you can make your list and stock the fridge with foods to keep you on track.
Resorts that offer all inclusive meals generally serve a variety of options from simple and healthful to death by calories. Be reasonable. Resorts usually have fine exercise facilities, take advantage of them.
Dining out
· Ask for what you want. Be firm and friendly.
· Ask for lower-fat foods.
· Can foods be cooked in a different way?
· Don't be afraid to ask for foods that aren't on the menu
· Share a dish. Some restaurants have a policy that they charge extra to share, that’s OK, isn’t your waistline worth it?
· Order an appetizer and a salad and skip the entrée.
· Stick with the portion sizes you have become used to eating.
· You’re on vacation, take time to savor your meal. It takes your brain 20 minutes to get the message you are full. Eat slowly, enjoy the different surroundings, enjoy the company.
· Is there a dessert you really want to try? Eat half your meal and share dessert. Brian Wansink, PhD, says that we enjoy the first 4 bites, after that, it loses its punch.
Visiting with relatives can be difficult. You can end up doing some major stress or emotional eating, be on alert. My family gives me an upset stomach. I am probably one of the only people on the planet who goes to New York City and loses weight.
· Watch for the triggers and buttons that get pushed.
· Refer to May 10 Blog on Emotional Eating http://www.mtdpp.blogspot.com/
· Take a deep breath and go for a walk.
Friends, some of us face adversity when taking a family “vacation”. I NEVER use family and vacation in the same sentence when referring to myself.
Sit down with whoever you will be traveling with and have an open discussion about your needs re: meals and physical activity. This allows for time to negotiate and come up with plans that are amenable to all parties.
YOU HAVE THE RIGHT TO:
· BE HEARD
and
· TAKE CARE OF YOURSELF
The internet is wonderful for finding:
· Trails to walk and explore
· Places to swim
· Hotels with workout facilities
· Restaurants with healthy menu options
Use your classmates for support. Band together and come up with strategies to maintain, don’t gain and go have fun.
Don’t forget to get a head count when leaving the rest stop, make sure you are all present and accounted for. Keep your head covered when out in the sun and wear sunscreen. Safe travels.
TRAVEL with PETS
A Public Service Announcement
If you are traveling with your family pet be advised: On hot or even warm sunny days the inside of your car heats up very quickly. Dark colored cars more so. When it is 85 degrees outside, the inside of your car can heat up to 102 degrees in 10 minutes and to 120 degrees in 30 minutes. If it is hotter than 85 degrees outside, it will be hotter inside the car. While a dog’s normal body temperature is 101 to 102.5 degrees it can only withstand a higher body temperature for a very short time. Your pet can die if left inside a hot vehicle for a long period of time. Please take this information into consideration when traveling by car.
If your dog is overcome by heat exhaustion, immediately soak him or her down with water and take to a veterinarian as soon as possible.
For more information on your pet and summer safety:
http://www.hsus.org/pets/pet_care/summer_care_tips_for_you_and_your_pets/
Tuesday, June 1, 2010
Penne Pasta with mixed greens
Serves 4
8 oz whole wheat penne pasta
1 TBS olive oil
1 TBS pine nuts (if can’t find pine nuts, try walnuts, chopped)
2 cloves garlic, minced
10 oz bag Italian mixed greens (radicchio and romaine) or
Mediterranean (leaf lettuce, escarole, endive )
¼ tsp pepper
½ cup grated Parmesan cheese
For added protein, try chicken breast cut in strips or lean beef sliced thin or salmon.
Cook pasta in boiling water according to package directions. While pasta is cooking, place a heavy pan over a medium high heat. Add oil and swirl to coat the bottom of the pan. Add nuts, stirring until they’re pale golden or about 1 to 2 minutes. Add garlic and cook another minute. Stir in greens and cook for about 3 minutes or until they wilt. Add 2 to 3 TBS water if the pan becomes dry. Drain pasta and add to the greens mixture. Season with pepper and cheese, tossing to combine the ingredients.
If adding protein, cook your chicken, beef or fish first and slice to your choosing.
Nutrition per serving:
300 calories
9 g fat
46 g carbohydrate
5 mg cholesterol
7 g fiber
Added protein per serving:
2 chicken breasts, boneless, skinless
Calories 129.8
Fat 1.5 g
Flank steak thin sliced 6 oz
Calories 88
Fat 4 g
Salmon , 6 oz ( a high fat fish)
Calories 89
Fat 5 g
Orange roughy, speckled trout, halibut, mahi mahi are low fat fish – 6 oz
Calories 50
Fat .5 g
8 oz whole wheat penne pasta
1 TBS olive oil
1 TBS pine nuts (if can’t find pine nuts, try walnuts, chopped)
2 cloves garlic, minced
10 oz bag Italian mixed greens (radicchio and romaine) or
Mediterranean (leaf lettuce, escarole, endive )
¼ tsp pepper
½ cup grated Parmesan cheese
For added protein, try chicken breast cut in strips or lean beef sliced thin or salmon.
Cook pasta in boiling water according to package directions. While pasta is cooking, place a heavy pan over a medium high heat. Add oil and swirl to coat the bottom of the pan. Add nuts, stirring until they’re pale golden or about 1 to 2 minutes. Add garlic and cook another minute. Stir in greens and cook for about 3 minutes or until they wilt. Add 2 to 3 TBS water if the pan becomes dry. Drain pasta and add to the greens mixture. Season with pepper and cheese, tossing to combine the ingredients.
If adding protein, cook your chicken, beef or fish first and slice to your choosing.
Nutrition per serving:
300 calories
9 g fat
46 g carbohydrate
5 mg cholesterol
7 g fiber
Added protein per serving:
2 chicken breasts, boneless, skinless
Calories 129.8
Fat 1.5 g
Flank steak thin sliced 6 oz
Calories 88
Fat 4 g
Salmon , 6 oz ( a high fat fish)
Calories 89
Fat 5 g
Orange roughy, speckled trout, halibut, mahi mahi are low fat fish – 6 oz
Calories 50
Fat .5 g
Cooking~ light and healthy
I love to cook, serve a nice meal and most of all, eat a well cooked meal. I decided to share some thoughts and ideas with you and hope you will share yours with readers of this blog.
My maternal grandma was from “the old country”. My mother learned to cook from her and I learned to cook from my mother. Grandma had diabetes. She lived in California and I was in New York so I didn’t see her too often. My few memories of her are, of course, associations with food. She was a good cook and of course, expressed love through food. Using fresh and wholesome ingredients in her cooking was passed down to my mother and to me. I am very grateful for being raised with this awareness.
Fresh fruits and vegetables are always in the fridge. I love summer when there is a variety. At the end of summer I am saddened when cantaloupe will no longer be available. Ever notice how cantaloupes purchased in January have no flavor?
Herbs and Spices
Salt, I seldom use it. I love using spices-curry, ginger, lemon pepper, cinnamon-so many to choose from. I buy garlic powder and onion powder, not garlic salt or onion salt, they generally have salt or MSG added to them. Here’s a hint-if you have a local health food store that sells herbs and spices in bulk, you can buy what you need and not have a jar of paprika that is 5 years old. You can buy tiny amounts if it’s a spice you may not need again. Another joy of bulk spices-if you can’t find a mixed spice for an exotic recipe-you can make your own. I had to do that recently when making an eastern Indian dish.
I love using cooking spray, a healthier option to oil. You can buy different “flavors”, I stick with the plain. The mega store sells it in a package of three cans.
If you want to steam fresh veggies, and not overcook them, a vegetable steamer is a good way to go. Steaming them just the right amount of time leaves them crunchy and brings out their colors. The veggie steamers are inexpensive.
I treated myself to 3 different size non-stick frying pans, 16”, 12” and 10”. They get used regularly, for sautéing and stir frying. They are great for sautéing vegetables with added ingredients (meats, pasta, rice).
Smart substitutions
The information below was going to be in 2 columns. Due to a formatting issue, the replace with choices are italicized.
Eat less and replace with
Whole or 2% milk Skim or 1% milk
American, cheddar , brie cheese Low fat cheese, skim ricotta, low moisture mozzarella
Ice cream Ice milk or frozen yogurt, fruit bars
Sour cream Non-fat yogurt
Vegetable oil, corn oil, peanut oil Canola oil or Olive Oil
Tuna packed in oil Tuna packed in water
Bologna, salami, pastrami Turkey or chicken cold cuts, tuna fish, lean roast beef
Cream based soup Bouillon, broth based soup
Small steps, easy changes when cooking and baking
· Roast, bake, broil or grill instead of frying-place meats on a rack in the pan so the meat is not sitting in fat as it cooks
· Steam: vegetables, fish
· Microwave more-no need to add fat. Purchase a plastic steamer cover for the microwave, it also protects the microwave from splatters and explosions of food. Helps steam foods. They are inexpensive.
· Instead of frying, sauté or stir fry using a small amount of oil or cooking spray.
Hidden saturated fats:
· Self basting turkey
· Non-dairy creamers
· Tofu based frozen desserts
· Commercial meat based spaghetti sauces, make your own sauce and control the fats
A thought to ponder: When you see low-fat, fat-free in a recipe, the food manufacturer substitutes something else to compensate for the flavors and textures. So, low fat ice cream may be higher in sugars. Read your labels.
“Diet Wars” PBS DVD, http://www.pbs.org/wgbh/pages/frontline/shows/diet/view/
Invest in a few good healthful eating cookbooks. the American Diabetes Association and The American Heart Association put out fine cookbooks with recipes specific to healthy eating.
If you are using regular cookbooks, many recipes lend themselves to the healthier substitutions of skim milk, canola oil, less sugar, fat free broths. My favorite banana bread recipe calls for ½ cup melted butter or margarine, since it’s melted, I just use canola oil, I can’t tell the difference in flavor, consistency and it does get devoured when I bake it. When I am making a soup that calls for cream I always change the recipe, frankly, the rich cream based soups and I don’t get along anyway. I use half skim milk and half, half and half and it works fine, or try 2% milk and skim, fat free half and half. Don’t be afraid to experiment. There’s generally at least one person in the house who will eat it!
“Applesauce is a terrific substitute for oil or butter. Anywhere from 3/4 cup to 1 cup of applesauce can be substituted for 1 cup of oil or butter. However, there isn’t a specific formula that I can give that guarantees success — finding the right ratio can often be trial and error. I find that most recipes really suffer from substituting 100% of the fat with applesauce. I often try using half of the fat called for and replacing the remaining half with applesauce — you get good results and still save quite a bit of fat per serving.
Here are a few tips for low-fat baking success:
- Replace the 1 cup butter or oil with 3/4 cup applesauce, drained crushed pineapple, mashed ripe bananas (great in chocolate desserts) or a fruit butter, such as apple or pear.
- Use cake flour or pastry flour instead of all-purpose flour. It will make cakes and cookies lighter in texture.
- When a recipe calls for baking powder or soda, be sure to use the full amount and be sure it is fresh. Be very careful not to over mix the batter. Over mixing will make the final product dense and tough.” From: foodfit.com’s Ask the Chef-Bonnie Moore
Experiment, you may hit upon the best recipe ever, make sure you write it down as you go along. Caveat: if you are planning on experimenting for company, prepare a trial meal before the actual event, just in case.
"Food is our common ground, a universal experience" James Beard
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