Tricia's Take

Sad but true! 5 foods to avoid

2011-09-29T04:03:00.000-07:00

Hi Everyone!

I recently received an email with this excellent list of unfortunate foods to avoid from a great health coach and personal trainer in the Bay Area Brien Shamp. He works closely with a group called Prograde which is the original source for this information.

Brien Shamp is a great resource for health information and how to improve your own life both physically and mentally. He is on Facebook and has videos on Youtube. You can also check out his many websites for more information. Maybe he can help you lose weight or train for a race or just help you feel more balanced!

www.BrienShamp.com
www.Shamp'sBootCamps.com
www.10 DayDetox.com
www.21DayDetox.com

And finally...... The 5 foods to avoid!

Thanks for reading my blog!
That's my take :)

5 Foods You Must Avoid

By Kevin DiDonato MS, CSCS, CES

Buying local, fresh foods from Farmers' markets, organic farms, or from your local grocer can go a long way for your budget and your health. However, not everyone can benefit or wants to shop healthy. Here are the top five foods to avoid or minimize in your diet for a longer, healthier life and a leaner waistline.

Food #1 Low-fat Foods

Food labeling can be very deceptive when it comes to food geared for weight loss. Low-fat foods are one of the products to be careful about. Just because the food says "low fat," does not mean the food is low calorie. Be sure to check the label and see how many calories are typically in the product. Most people associate low-fat foods with lower calories, so they tend to eat more. Do not be fooled by this deceptive labeling technique.

Food #2 Sugar-Free Foods

Sugar-free foods are geared to people with diabetes or at risk for developing diabetes. Sugar-free foods have low calories and no sugar.

However, look at the label under sugars, and you will see something interesting. Sugar-free foods tend to have sugar alcohols, which is an ingredient designed to give it sweetness. Most of the time, sugar alcohol is made from sugar products, which can lead to increased calories. Sugar alcohols carry between 1.5 and 4 calories per gram. Not only do you get extra calories, but you also can get cramping, bloating, and other gastrointestinal problems if you ingest too much.

Food #3 Commercial Smoothies

Normally, smoothies are associated with healthy eating. They have skim milk, fruit, and yogurt, so they are considered a great, healthy food. Some commercial smoothies, however, have many hidden calories from extra sugar.  Some smoothies are also made with ice cream, so you end up ballooning sugar, fat, and calorie content. Most of the time, the fruit in smoothies is blended up into fruit juice, or fruit juice is added.   This eliminates the fiber that is found in the skin of most fruits. My advice: Make your smoothies at home, and leave the commercial smoothies on the shelf.

Food #4 Commercial Yogurts

Yogurt, again, has been considered a natural health product containing calcium, probiotics, and other products that have been shown to be beneficial to our health. Look at the label again, and you might see something surprising.   When looking at the label, some of the first few ingredients in yogurt are different forms of sugar. All this extra sugar can lead to weight gain and stubborn, hard-to-lose body fat. So again, read the label and see exactly what is in the product before you choose the yogurt of choice.

Food #5 Sugary energy drinks including items with added vitamins and minerals

Energy drinks have been advertised as giving you that extra pick-me-up during the day, and a way to increase the intensity of your workouts. Energy drinks can contain high amounts of caffeine and sugar, which gives you that initial pick-me-up, but you end up crashing hard later. Also, some drinks that have added vitamins and minerals, can have loads of sugar as well. So stop and think before you drink and choose something lower in calories and sugar, maybe something like coffee or tea.

Amazing Homemade Popsicle Recipes!!!!

2011-09-08T23:12:00.000-07:00

Greetings! It has been a long time since I last posted. Thank you for checking out my blog while I was away.
I noticed that many of you read a post I did in June about Popsicles. The weather out here in California has been confusing with only short bursts of sunshine and heat where Popsicles would have been a great treat. So.....
I found this great site through Google where they provide many yummy healthy homemade Popsicle recipes. Check out the link below for more details... :)
http://www.growingagreenfamily.com/50-amazing-homemade-popsicle-recipes-ideas/

And thank you for following my blog!
That's my take :)

Amazing Homemade Popsicle Recipes

(and other ideas about good stuff to freeze)

1) Apricot – Mix 2 cups organic apricot juice with 1/2 cup organic soy milk (or organic skim milk) and freeze.

2) Pomegranate Apple Pops (shown above) – via the Pops! Icy Treats for Everyone website – visit to see many other amazing ideas.
3) Homemade chai tea pops.
4) Creamy root beer popsicles. Note you can make basic root beer pops too, but it’ll fizz too much and create a weird airy pop if you just open a can, pour and freeze. Instead, open a can of root beer, let it sit in the fridge for a day til flat. Then pour into molds and freeze.
5) A tablespoon of organic raspberry or blackberry jam mixed with water or milk or juice to thin it out. This is nice for that last bit of jam in the jar.

6) Lavender sorbet or try a milk & honey lavender sorbet mix.
7) Pineapple and carrot juice with some actual pineapple bits.
8 ) Honeyed Peach and Blueberry Pops
9) Plain old carrot juice – or add in some wheatgrass juice if you grow some. Or if you want it more smoothie textured, see a great carrot smoothie recipe.
10) Smashed strawberries and blueberries – this works better with fresh berries; simply mash them up in a bowl, smoosh into molds, freeze.
11) Rocky Road Fudge Pops.
12) Green smoothie pop – puree 1 1/2 cups plain almond milk, organic skim milk, soy milk, or so on (any old milk you like) with 1/2 cups packed baby spinach with the stems removed and 1 1/2 cups frozen or fresh cherries or mixed berries. Make sure it’s blended well, pour into molds, freeze.
13) Lemon raspberry yogurt pops.
14) White peach and flower smoothie – pretty colors shine in this ice pop mixture.

15) Organic pregnancy pop – Brew up some strong organic ginger tea. Mix in some honey (just a bit) and freeze. Ginger pops not only taste great but ginger helps fight morning sickness as well.
16) Apricot Mango – one of Cedar’s favorite juice flavors and it also makes excellent pops.
17) Homemade organic lemonade or limeade.
18) “Glitter” pops – My son Cedar likes these these. Sadly, they take some time so I don’t make them often, but they’re fun. Sprinkle colored sugar into your mold. Fill the mold half way with water. Freeze a while. Sprinkle more colored sugar in. Add more water. Freeze. I can’t figure out how to simply mix the sugar in because it’ll melt and or sink to the bottom. These pops look more glittery if you make them with yogurt – the sugar doesn’t dissolve much in yogurt. Cedar loves ice though. So… we make them with water.
19) Dandelion smoothie pop.
20) Blueberry and Vanilla Parfait Pops.
21) Maraschino-lemonade pops.
22) Organic applesauce – sometimes thick applesauce needs to be mixed with a little water or it freezes funny.

23) Coffee pops – I’m a coffee freak so plain old coffee with lots of cream and sugar, frozen up in molds is fine with me. However, if you want to get super fancy you can add some organic chocolate syrup or even try a homemade Frappuccino recipe then freeze it.
24) Organic fudge pops.
25) Tangerine juice – tangerine lime is really good too.
26) Red beans and coconut.
27) Blend 6 oz fresh raspberries, 1 1/2 cup plain or vanilla organic yogurt, 3/4 cup water and mint (either a handful of fresh mint leaves, or 2 tsp mint syrup) together well and freeze.
28) Blackberry ice cream for push pop style treats.
29) Swirled pudding pops – grab any two flavors of pudding you like, pour into mold, then swirl the pudding flavors together with a knife before freezing. Need an homemade organic chocolate pudding recipe?
30) Strawberry orange juice jello pops – not vegan.
31) Honeydew lime.
32) Fresh pureed peaches, a tablespoon of honey, and whole small wild blueberries. Mix & freeze.
33) Rose and Champagne Sorbet – I have not made this recipe as pops, so I’m not sure how they’d turn out, but if they did work out I think it’s an awesome idea for a green summer wedding. I’m considering trying it with a cheap champagne first to see if the taste comes through. This one is not so kid-friendly obviously.
34) Brew strong green tea, mix in honey, some sugar and freeze.

35) Tomato and Avocado Popsicles (shown above) – a savory ice pop with layers that are too much work for the everyday ice pop lover, but these would make a fab and unique summer party treat.
36) Strawberry Yogurt Smoothie Pops.
37) Mashed bananas, a dash of milk, peanut butter, and chocolate sauce – (mix smooth & freeze).
38) Mango Kulfi.
39) Jello pops with fruit bits. I used to think there was some big secret to making jello pops. There’s not. You make the jello and add some fruit (I like chopped cherries) then you pour it into molds. I think the texture is a little funny but Cedar likes them. If you’re vegan or just don’t want commercial gelatin, you can find vegan jello-type products at most natural grocers.
40) Pureed watermelon mixed with white grape juice.

41) Pink grapefruit, vanilla ice cream & mint pop.
42) Sweet potato pops – cook, mash, mix smooth (adding some soy milk or apple juice to thin it out), sprinkle in a little nutmeg, freeze. These are really strange but good – no joke. I actually found this by accident. I used to make homemade baby food when Cedar was little and he loved sweet potatoes so I’d make a bunch of sweet potato puree at a time and freeze it. One day I had my frozen baby food cubes out and he grabbed one and started licking it. Weird, but, oh well. It’s a healthy pop.
43) Banana & pomegranate
44) Chamomile sun tea pops – just like it sounds. Make sun tea & freeze. I love lemon ice sun tea pops too but I add sugar or honey to mine.
45) Apple cranberry smoothie pops.
46) PLAIN WATER – plain water is way fun to freeze. Every kid I know likes plain ice pops and water is important, we need lots of it to stay healthy. Also, if you’re having a summer picnic, you can make plain water pops with beautiful tiny edible flowers, flower petals, small whole berries, or whole herb leaves in them. Stick them in a bucket of cubed ice to serve and everyone will think you’re some sort of Martha Stewart genius. I’m serious. Make some. People will fawn over you… for freezing water. Go figure.
47) Flavor infused water pops – better than plain water in my opinion. Grab a large mason jar, or regular old juice pitcher. Fill it with H2O, add sliced citrus fruit (one whole fruit should do it), and let it sit in your fridge for a day. Pour into molds, freeze.
48) Fruity creamy swirly yogurt pops.
49) Plum, melon, spinach & celery pops – 2 plums, 2.5 cups of pureed watermelon, 2 cups fresh baby spinach, 2 celery stalk, and about one cup water or light flavored juice. Blend all the produce (not including liquid) to death. Add in enough liquid to get a thick smoothie-like texture, pour into molds, freeze.

50) Herbal pops – Herbal pops are amazing and if you do your research first you can make them with medicinal qualities which is excellent for sick kids (or you). You can use lavender, thyme, basil, and more – really any herb. You’d be surprised at some of the tasty ice pops herbs make. IF you’re nervous try a sample first by making herbal ice cubes. Then you have less waste than whole pops.

To make a basic herbal ice pop mix you can make herbal tea by boiling herbs in a few cups of water for a good long while on your stove and use the liquid for your pops. Or try the alternative sugar method below.
The sugar method - pound herbs down with a pestle and mortar (or food processor). Add an ounce of super fine sugar and pound to make a paste. Next, boil a liter of water with about 2 ounces of super fine sugar for five minutes. Add the juice of two lemons or not – this step depends on what you’re trying to create. You can add orange juice, lime, etc. You could even just add more water or some saved tea. Mix the herb mixture and the water mixture together. Stir well with a whisk. Cool down before filling your molds.

I know... too many ideas for your next Popsicle adventure but most seem very easy to make. So skip dessert the next time you are out for dinner and come home to something healthy and tasty in your own freezer.

side note - the bolded ones are the ones I have tried and they were YUMMY!

Thanks again to http://www.growingagreenfamily.com/50-amazing-homemade-popsicle-recipes-ideas/ for their great list of ideas from many many sources and for the tasty pictures too....

The Bikini Diet that will kick start your summer!

2011-06-24T21:24:00.000-07:00

www.aperfectworld.org/seasons.html

Hi Everyone,

Finally Summer is here and the sun is out! A summer goal for many women is to look great in a bikini (or in whatever you consider your favorite summer attire). For me summer attire means Capri shorts and light t-shirts. In an effort to help everyone look and feel great this summer, I found this great food guideline written by nutritionist Joy Bauer on TODAY Health at http://today.msnbc.msn.com/. I think this could be an easy way to lose weight, get healthy and feel better. Are you up for the challenge?

THE 90/10 PLAN

This plan is based on a 90/10 food strategy: 90 percent healthy foods and 10 percent fun foods. All daily menus have been calculated at approximately 1,400 to 1,600 calories. You can use the following food guidelines to help you.

90 percent healthy

One serving of high-quality starch with each meal (or three total servings for the day.) One serving = 1 slice whole wheat bread (or, two slices reduced calorie bread), 1/2-cup cooked brown rice or whole wheat pasta, 1 small whole wheat pita bread (70 calories), 1/2 large whole wheat pita bread, 1/2 medium white baked or sweet potato, 3/4-cup whole grain breakfast cereal (120 calories or less), 1/2 cup dry plain oatmeal, 1/2 whole grain English muffin, 1/2 cup peas, corn, starchy beans (for example kidney beans or chickpeas), or acorn or butternut squash.
Two daily servings of fresh fruit. (They can be eaten with meals or snacks.)
One serving = 1 medium piece of fruit, 1 small banana, 1/2 mango, 1/2 papaya, 1 cup berries, or fruit salad.
Unlimited vegetables throughout the day. One serving = 1 cup raw or 1/2-cup cooked. Try to count peas, corn, and potatoes as starch. (See above.)
Lean protein with each meal. Appropriate portions are 3 to 5 ounces of lean meat, chicken, fish or tofu; or 1 cup skim milk, non-fat yogurt or 1 percent reduced-fat cottage cheese; or 1 to 2 ounces of nonfat or low-fat sliced cheese; or 1 whole egg plus two egg whites.
Limit the fats. They should be limited at each meal to the following: 1 to 2 teaspoons olive oil, or 1 tablespoon regular salad dressing, or 2 to 4 tablespoons low-calorie salad dressing, or 1 to 2 tablespoons nuts, or 1 tablespoon peanut butter, or 1 tablespoon healthy spread (light cream cheese, soft-tub, trans-fat-free margarine, guacamole, or reduced fat mayonnaise).

10 percent fun

10 fun foods
1 ounce dark chocolate
½ cup fat-free pudding
½ cup low-fat ice cream, frozen yogurt, or sorbet
1 low-fat ice cream pop (less than 150 calories)
7 cups of light popcorn
1 ounce baked chips
1 ounce pretzels
4 licorice sticks
1 cup natural applesauce
1 small bag of soy crisps
10 strawberries with 2 tablespoons reduced-fat whipped topping
1 baked apple with 1 teaspoon sugar and cinnamon
1 frozen banana

Give it a try and see if it can help you! Thanks to TODAY Health for the above information. Please go to their link for more details regarding healthy foods and healthy living.

Happy Summer Everyone!
That's my take :)

Was it warm enough today for Popsicles? I think so!

2011-06-10T00:17:00.000-07:00

Hi Everyone,

The nice weather today got me thinking about one of my favorite summer things: Popsicles! My favorites growing up included Missile Pops, Rocket Pops and Push-Up Pops. Unfortunately, all 3 have quite a bit of sugar and food coloring. Don't worry, there are healthy versions, too. So, first a fun fact about the beloved Popsicle, and then healthy ways to still enjoy them. :)

http://bit.ly/lr3V3R

POPSICLES

The Fact: The Popsicle was invented by an 11 year old who kept it secret for 18 years.

The inventor was Frank Epperson who, in 1905, left a mixture of powdered soda and water out on the porch, which contained a stir stick. That night, temperatures in San Francisco reached record lows. When he woke the next morning, he discovered that it had frozen to the stir stick, creating a fruit flavored ice treat that he named the epsicle. 18 years later he patented it and called it the Popsicle.

A great way to both enjoy Popsicles and be healthy is to make them yourselves. Yes, that's right - Homemade Popsicles! You can add your favorite fruit and juices/milk and you can have tasty original Popsicles.

My favorites:

Cold coffee with vanilla soy milk
Mango Orange juice with raspberries
Pineapple juice with finely chopped strawberries

You can find Popsicle molds on Amazon.com and at local stores such as Crate&Barrel, Target and William Sonoma.

If you come up with great flavors, let me know. I am excited to try new concoctions.
Thanks for reading my blog!

That's my take :)

The fun fact about Popsicles is courtesy of http://listverse.com/2007/12/17/top-10-incredible-food-facts/

Healthy Movie Snack Options - you won't miss the Large Popcorn at all!

2011-06-07T00:27:00.000-07:00

Happy June Everyone,

Thank you for checking out my blog. I have passed my first 1000 hits and then some!

In an earlier blog post we found out how bad movie theater popcorn really is for your health. Today's post will make you smile again.

Below is a great article from Tanya Zuckerbrot (FoxNews) about healthy options for the next time you go to the movies :) So don't be sad because these options are better for your health and your wallet.

That's my take :)

Healthy Movie Theater Snacks

By Tanya Zuckerbrot

| FoxNews.co

Most likely, the last time you went to the movies, you bought something from the concession stand. You thought you were doing the right thing, opting for small popcorn rather than getting lured by the special for a large popcorn and large soda. You may have felt righteous ordering the small popcorn without the butter or a bag of fat-free Twizzlers. Despite your best intentions, these seemingly harmless movie theater snacks can still be sabotaging your best efforts to eat well.

Here's the low-down on your favorite movie theater treats and tips on how to make an evening at the movies more diet friendly.

Tanya's Tips_

http://tinyurl.com/5r6pyew

1) Pop your own. Your best bet is to make your own popcorn at home and bring it to the movies with you. Stick it in your purse or under a jacket and they won't even know you're bringing in outside food. Microwave popcorn such as Orville Redenbacher's Smart Pop mini bags or Jolly Time Healthy Pop minis are about 100 calories for the entire bag, 2 grams of fat and 5 grams of fiber. That is a savings of almost 400 calories from getting a small bag of movie theater popcorn.

http://tinyurl.com/5vy98h7

2) Bring along other healthy snacks. If popcorn isn't your thing, there are plenty of other healthy snacks that are great to munch on at the movies. Make your own trail mix with nuts, dried fruit and high-fiber cereal or bring along some grapes and cut up apples if you want a bit of crunch. Fruits will satisfy a sweet tooth without adding all the calories in gummy bears or Starbursts.

Popcorn:

Calories	Fat (g)	Sat. Fat(g)	Carbs (g)	Fiber (g)
Popcorn, buttered, small (5 cups)	470	35	20	43	7.5
Popcorn, buttered, medium (11 cups)	900	50	30	87	15
Popcorn, buttered, large (20 cups)	1,640	126	73	159	28
*Popcorn, microwave (Orville Redenbacher's Smart Pop mini bags (6 cups)	90	2	0	24	4

Candy:

Calories	Fat (g)	Sat. Fat(g)	Carbs (g)	Fiber (g)
Twizzlers (6 oz)	600	4	0	136	0
Reeses Pieces (8 oz)	1200	60	35	138	6
Junior Mints ( 3 oz)	362	6.5	5	75	1
Skittles (6.75 oz)	776	9	7	166.5	0
M&Ms Plain (5.3 oz)	753	31.5	18.8	105	3
M&Ms Peanut (5.3 oz)	762	40	15	91.5	6
Raisinets (3.5 oz)	380	16	10	64	2
Snow-Caps (3.1 oz)	360	16	10	60	4

Tanya Zuckerbrot, MS, RD is a nutritionist and founder of Skinnyandthecity.com. She is also the creator of The F-Factor DietaC/, an innovative nutritional program she has used for more than ten years to provide hundreds of her clients with all the tools they need to achieve easy weight loss and maintenance, improved health and well-being. For more information log onto

www.FFactorDiet.com

Pictures are sited below images found through Google Search Images.

Miso Soup with Vegetables and Tofu - Rich in Calcium!

2011-05-22T20:39:00.000-07:00

Hi Everyone,

I found a great soup!! Monday night dinner is right around the corner. Below is a rich in calcium and low calorie soup that can satisfy your hunger and build your bones too!

I found it on http://www.self.com/fooddiet/recipes/2011/06/miso-soup-with-vegetables-and-tofu. This is another great site for food & diet information. If you would rather read an actual magazine, SELF is informative and worthy of your review.

Miso Soup With Vegetables and Tofu

Tofu is a surprisingly rich source of calcium, which may discourage your body from storing fat, especially in the tummy region.

Serves 4

INGREDIENTS

2 1/2 tablespoons red miso (or more to taste)
1 large clove garlic, chopped
1 teaspoon finely grated ginger
1 1/2 tablespoon rice wine vinegar, divided
1/2 lb firm tofu, cut into cubes
1/4 lb snow peas, trimmed
4 pinch large radishes, thinly sliced
4 scallions, thinly sliced
1 cup pea shoots, sunflower sprouts or radish sprouts
2 teaspoons toasted sesame oil

PREPARATION

Blend miso with garlic, ginger, 1 cup cool water and 1 tbsp vinegar in a food processor until smooth. Transfer miso broth to a bowl; stir in 2 cups cool water. Divide broth, tofu, snow peas, radishes and scallions among 4 bowls. Toss pea shoots with remaining 1/2 tbsp vinegar and oil; garnish each bowl before serving.

The skinny

123 calories per serving, 5 g fat (0 g saturated), 11 g carbs, 2 g fiber, 7 g protein

This recipe and picture are courtesy of Levi Brown with Self Magazine at their website http://www.self.com/.

Thanks for checking out my blog :)

Have a great week!

That's my take :)

Can a Burger be Healthy???

2011-05-19T23:17:00.000-07:00

Hi Everyone,

The answer is YES!!! A burger can be healthy for your heart :)

Just in time for the weekend BBQ - I found a healthy twist to an American dish - the burger! This recipe and picture are courtesy of http://my.hearthealthyonline.com/recipe/beef/bulls-eye-onion-burgers/. I am loving their website. So many wonderful recipes and all heart healthy! You have to check out their site.

Bull's Eye Onion Burgers

Makes: 4 servings

Prep: 20 minutesGrill: 10 to 13 minutes

Ingredients

1 large sweet onion
1 pound 95% lean ground beef
1 1/2 teaspoons garlic powder
1/4 teaspoon salt
1/4 teaspoon ground black pepper
4 slices low fat Swiss cheese (3 ounces)
8 red and/or green kale leaves, stems removed
2 teaspoons olive oil
4 3/4-inch-thick slices hearty bread or Texas toast, toasted

Directions

Peel and cut onion into four 1/4-inch-thick slices; refrigerate remaining onion for another use. Shape meat loosely into four 1/2-inch-thick patties; sprinkle with garlic powder, salt, and ground black pepper. Press one onion slice into the center of each patty and shape meat around onion until top of onion is flush with the surface of the meat patty.

For a charcoal grill, place meat, onion side up, on the rack of an uncovered grill directly over medium coals. Grill for 10 to 13 minutes or until meat is done (160° F), turning once halfway through grilling. Top with cheese before the last minute of grilling. (For a gas grill, preheat grill. Reduce heat to medium. Place patties on grill rack over heat. Cover and grill as above.) Brush kale leaves lightly with oil and add to grill the last 1 to 1 1/2 minutes of grilling.

To serve, place two kale leaves atop each bread slice. Top with a burger, onion side up.

Thanks for checking out my blog!

Happy BBQ weekend,.

That's my take :)

Pan-Roasted Chicken Dish Worthy of Your Monday Night Dinner

2011-05-15T00:14:00.000-07:00

Hi Everyone! I am back and ready to blog again :) I found this great heart healthy recipe that is worthy of your Monday night dinner this week. Check it out and you will not only make your heart happy but your family too :)

Pan-Roasted Chicken with Shallots

Makes: 4 servings

Start to Finish: 20 minutes

Ingredients

8 shallots or 1 large onion
4 medium skinless, boneless chicken breast halves (1 to 1 1/4 pounds total)
Salt and ground black pepper
1 tablespoon olive oil
1 medium zucchini, halved lengthwise and cut into 1/4-inch slices
1/4 cups snipped fresh parsley

Directions

Peel shallots; halve small shallots and quarter large shallots. If using onion, cut into thin wedges (should have 1 cup shallots or onion wedges); set aside.

Sprinkle chicken lightly with salt and pepper.

In a large skillet, heat oil over medium-high heat. Reduce heat to medium. Add chicken; cook for 2 minutes. Turn chicken. Add shallots to skillet.

Cook for 8 to 10 minutes more or until chicken is no longer pink (170°F), stirring shallots frequently and turning chicken, if necessary, to brown evenly. If necessary, add additional oil to prevent sticking.

Reduce heat to medium low if chicken or shallots brown too quickly.

Transfer chicken and shallots to a serving platter. Cover to keep warm. Add zucchini to skillet. Cook and stir for 3 to 5 minutes or until crisp-tender. Add to platter with chicken. Sprinkle with parsley.

The recipe is brought to you by http://my.hearthealthyonline.com/recipe/chicken/pan-roasted-chicken-with-shallots/. This website has many heart healthy recipes and general health information. Check it out!

I made this for dinner two nights ago having substituted onions for the shallots and it was indeed a great flavorful meal with simple ingredients. After a long work day, it totally hit the spot!

Happy May Everyone! Thanks for reading my blog.
That's my take :)

Surprise! Chocolate can be good for you!

2011-04-25T17:45:00.000-07:00

In celebration of the end of Easter Holiday and the chocolate overload you justified over the weekend, below you will see an article about how chocolate is not as bad for your health as you think.

This article and pictures are posted directly from http://www.allchocolate.com/health/basics/antioxidant_effects.aspx.
It is a great website with far more information about chocolate then I could post here so if your interest is peaked, check out their site.

Thanks for reading my blog. Have a great week!
That's my take :)

***************************************************

It's more than wishful thinking — chocolate can be good for you. Studies show that eating chocolate, primarily dark chocolate, may contribute to improved cardiovascular health. Packed with natural antioxidants, dark chocolate and cocoa sit in the same good-for-you category as green tea and blueberries. That's because chocolate comes from cacao beans (or cocoa beans), which grow on the cacao tree and are full of natural plant nutrients. Most of the studies to date highlight dark chocolate's health values because it has the highest percentage of cocoa solids, therefore more flavanol antioxidants.

an antioxidant powerhouse

chocolate's natural compounds

Chocolate is packed with natural compounds called antioxidants that scientists have discovered can protect your body and promote good health. In fact, ounce for ounce, dark chocolate and cocoa have more antioxidants than do foods like blueberries, green tea and red wine.

Surprised? Many people are. That's because they forget that chocolate is a plant-based food.

"The main ingredient in chocolate is cocoa beans - the seeds of the fruit of the cacao tree," said Debra Miller, Ph.D., Senior Nutrition Scientist with the Hershey Center for Health and Nutrition, who has studied chocolate's health benefits extensively. "Because of modern manufacturing and the common form of the 'chocolate bar', most people today don't associate chocolate with its natural beginnings, but chocolate is essentially food of the earth."

Antioxidants: Good for plants, good for people

Scientists theorize that plants naturally produce antioxidants to help them survive harsh growing conditions and to protect them from environmental stress. These same compounds can aid the humans who eat the plants too.

The health benefits of high-antioxidant foods have taken the scientific world — and the media — by storm. Recent studies suggest that the antioxidants in foods may reduce the risk of many kinds of illness, from heart disease to cancer. Antioxidants like those found in dark chocolate and cocoa have also been linked to some of the hallmarks of good cardiovascular health such as enhanced blood flow, healthy cholesterol levels and, in some cases, reduced blood pressure.

Dark chocolate and cocoa contain high levels of cell-protecting antioxidant compounds. Two tablespoons of natural cocoa have more antioxidant capacity than four cups of green tea, 1 cup of blueberries and one and half glasses of red wine.

Studies show that as soon as 30 minutes after eating one 40 gram serving of dark chocolate blood levels of the two main antioxidants in chocolate, epicatechin and catechin, are heightened. They peak two hours after consumption and are cleared from the body after about six hours.

How Antioxidants Work

Antioxidants work by protecting your cells from damaging molecules called free radicals. Free radicals are basically unstable oxygen molecules that can trigger changes in the structure of normally healthy cells. This damage is thought to be an underlying cause of many chronic diseases. Antioxidants neutralize free radicals.

Free radicals are a natural by-product of life, but as we get older the natural antioxidants our body makes to fight them off begin to decline, experts say. The best way to recharge your antioxidant power is to get them through your diet. Now you know why your Mom and your doctor always told you to eat your fruits and vegetables.

Concentrated Capacity

The kinds of antioxidants found in chocolate are called polyphenols, a large class of molecules found in fruits and vegetables like oranges, soybeans and berries. Dark chocolate and cocoa are particularly high in a sub-class of those compounds called flavanols, which are also found in red grapes and tea, hence the well-known benefits of red wine and green tea.

The reason dark chocolate and cocoa rank so high is that the antioxidants are very concentrated. Consider this: more than 10 percent of the weight of the dry raw cacoa beans consists of polyphenols alone.

New Found Love for Red Wine

2011-04-20T11:03:00.000-07:00

With my recent trip to Napa and my new found love for wine, I was interested in finding out more information about any benefits of red wine. The Mayo Clinic had a great article on-line about resvertrol which is found in red wine. If used in moderation, red wine might be heart healthy! That is good news to me since I now have a little obsession with fine wine and Napa. Hope you too find it interesting.

http://topnews.in/healthcare/sites/default/files/red-wine.jpg

Red wine and resveratrol: Good for your heart?

Red wine and something in red wine called resveratrol might be heart healthy. Find out the facts, and hype, regarding red wine and its impact on your heart.

By Mayo Clinic staff

Red wine, in moderation, has long been thought of as heart healthy. The alcohol and certain substances in red wine called antioxidants may help prevent heart disease by increasing levels of "good" cholesterol and protecting against artery damage.

While the news about red wine might sound great if you enjoy a glass of red wine with your evening meal, doctors are wary of encouraging anyone to start drinking alcohol. That's because too much alcohol can have many harmful effects on your body.

Still, many doctors agree that something in red wine appears to help your heart. It's possible that antioxidants, such as flavonoids or a substance called resveratrol, have heart-healthy benefits.

How is red wine heart healthy?

Red wine seems to have even more heart-healthy benefits than other types of alcohol, but it's possible that red wine isn't any better than beer, white wine or liquor for heart health. There's still no clear evidence that red wine is better than other forms of alcohol when it comes to possible heart-healthy benefits.

Antioxidants in red wine called polyphenols may help protect the lining of blood vessels in your heart. A polyphenol called resveratrol is one substance in red wine that's gotten attention.

Resveratrol in red wine

Resveratrol might be a key ingredient in red wine that helps prevent damage to blood vessels, reduces "bad" cholesterol and prevents blood clots.

Most research on resveratrol has been done on animals, not people. Research in mice given resveratrol suggests that the antioxidant might also help protect them from obesity and diabetes, both of which are strong risk factors for heart disease. However, those findings were reported only in mice, not in people. In addition, to get the same dose of resveratrol used in the mice studies, a person would have to drink over 60 liters of red wine every day.

Some research shows that resveratrol could be linked to a reduced risk of inflammation and blood clotting, both of which can lead to heart disease. More research is needed before it's known whether resveratrol was the cause for the reduced risk.

Resveratrol in grapes, supplements and other foods

The resveratrol in red wine comes from the skin of grapes used to make wine. Because red wine is fermented with grape skins longer than is white wine, red wine contains more resveratrol. Simply eating grapes, or drinking grape juice, has been suggested as one way to get resveratrol without drinking alcohol. Red and purple grape juices may have some of the same heart-healthy benefits of red wine.

Other foods that contain some resveratrol include peanuts, blueberries and cranberries. It's not yet known how beneficial eating grapes or other foods might be compared with drinking red wine when it comes to promoting heart health. The amount of resveratrol in food and red wine can vary widely.

Resveratrol supplements are also available. While researchers haven't found any harm in taking resveratrol supplements, most of the resveratrol in the supplements can't be absorbed by your body.

How does alcohol help the heart?

Various studies have shown that moderate amounts of all types of alcohol benefit your heart, not just alcohol found in red wine. It's thought that alcohol:

· Raises high-density lipoprotein (HDL) cholesterol, the "good" cholesterol

· Reduces the formation of blood clots

· Helps prevent artery damage caused by high levels of low-density lipoprotein (LDL) cholesterol, the "bad" cholesterol

Drink in moderation — or not at all

Red wine's potential heart-healthy benefits look promising. Those who drink moderate amounts of alcohol, including red wine, seem to have a lower risk of heart disease. However, more research is needed before we know whether red wine is better for your heart than are other forms of alcohol, such as beer or spirits.

Neither the American Heart Association nor the National Heart, Lung, and Blood Institute recommend that you start drinking alcohol just to prevent heart disease. Alcohol can be addictive and can cause or worsen other health problems.

Drinking too much increases your risk of high blood pressure, high triglycerides, liver damage, obesity, certain types of cancer, accidents and other problems. In addition, drinking too much alcohol regularly can cause cardiomyopathy — weakened heart muscle — causing symptoms of heart failure in some people. If you have heart failure or a weak heart, you should avoid alcohol completely. If you take aspirin daily, you should avoid or limit alcohol, depending on your doctor's advice. You also shouldn't drink alcohol if you're pregnant. If you have questions about the benefits and risks of alcohol, talk to your doctor about specific recommendations for you.

If you already drink red wine, do so in moderation. Moderate drinking is defined as an average of two drinks a day for men and one drink a day for women. The limit for men is higher because men generally weigh more and have more of an enzyme that metabolizes alcohol than women do.

A drink is defined as 12 ounces (355 milliliters, or mL) of beer, 5 ounces (148 mL) of wine or 1.5 ounces (44 mL) of 80-proof distilled spirits.

__________________________________________________________________________________

Thanks to the Mayo Clinic for the above information at http://www.mayoclinic.com/health/red-wine/

Thanks for reading my blog and if you are interested in trying the heart healthy aspects of red wine grab a bottle tonight for dinner.
That's my take :)

Crave Caffeine? It May Be in Your Genes!!

2011-04-12T12:32:00.000-07:00

I feel like my day is not complete without at least 1 if not 2 cups of caffeine :) My favorite is a soy foamy latte but I will take caffeine any way I can get it... I saw this article on WebMD and thought I would pass it along..... Your craving for caffeine might not be your fault, it could be in your genes. Can I finally blame my genes for something? :)

Crave Caffeine? It May Be in Your Genes

picture from www.dannyscafe.net

DNA May Influence How Much Caffeine People Consume, Researchers Say

By Bill Hendrick
WebMD Health News

Reviewed by Laura J. Martin, MD

April 7, 2011 -- DNA may play a large role in determining how much caffeine people consume in beverages such as coffee, tea, and soda and food such as chocolate, new research indicates.

Scientists from the Harvard School of Public Health, the National Cancer Institute, and other institutions say they have discovered two genetic variations that influence the metabolism of caffeine and are associated with how much caffeine people consume. People with particular variations of two specific genes are more likely to consume caffeine, and to drink more of it when they do, study leader Marilyn C. Cornelis, PhD, of the Harvard School of Public Health, tells WebMD.

Genes and Coffee

The genes are identified as CYP1A2, long known to play some role in caffeine metabolism, and another called AHR, which affects regulation of CYP1A2.

All people have both genes, but the study, involving more than 47,000 middle-aged Americans of European descent, finds that people with the highest-consumption variant for either gene consumed about 40 milligrams more caffeine than people with the lowest-consumption gene varieties. Forty milligrams is the equivalent of 1/3 cup of caffeinated coffee or one can of soda.

Cornelis says her own father may carry the variations that correspond to higher caffeine consumption because he drinks “at least 10 cups” daily.

“He’s not trying to achieve pleasurable effects,” she tells WebMD. “Rather, he’s trying to maintain levels as a means to avoid the withdrawal symptoms. Without a cup he’d wake up in the middle of the night with a headache.”

That suggests he “could possibly have the genetic profile of a fast caffeine metabolizer,” she says in an email.

The researchers say it’s likely that genetics plays a major role in other behaviors, such as alcohol consumption and smoking.

Coffee Consumption

The researchers say in a news release that their conclusions are based on an analysis of five studies conducted between 1984 and 2001. Average caffeine consumption via coffee, tea, caffeinated sodas, or chocolate was recorded.

About 80% of the caffeine intake among participants involved in the analysis was from coffee, similar to the adult caffeine consumption in the U.S. “We propose that those with the genotype corresponding to ‘higher caffeine consumption’ are metabolizing caffeine at a different rate vs. those with the ‘lower caffeine consumption’ genotype, and so require a different level of intake to maintain or achieve physiological caffeine levels that produce pleasurable effects,” Cornelis tells WebMD.

So what does this mean?

“Clearly these genetic variants are affecting how our body processes caffeine,” she tells WebMD.

Caffeine is implicated in a number of medical and physiological conditions. Caffeine affects mood, sleep patterns, energy levels, and mental and physical performance.

“Caffeinated products, particularly coffee, have long been implicated in various health conditions.”

She says that “studying the effects of caffeine, say, on the cardiovascular system, would be challenging if the group of subjects we’re studying process caffeine differently.”

More ‘Caffeine Genes’ May Be Identified

This genetic knowledge could be used “to advance caffeine research and potentially identify subgroups, defined by genotype, of the population most susceptible to the effects of caffeine,” Cornelis tells WebMD. “More research on the precise function of these variants is needed, however, and there are likely more ‘caffeine genes’ to be identified.”

She tells WebMD that her team’s findings “demonstrate that our search approach -- scanning the entire human genome -- works.”

Also, it shows for the first time that genetics may be responsible for inherited differences in how people drink coffee.

The study is published in the April issue of PLoS Genetics.

Reference: http://www.webmd.com/food-recipes/news/20110407/crave-caffeine-it-may-be-in-your-genes

Have a great week. Thanks for checking out my blog!
That's my take :)

Great News for Strawberries!!!

2011-04-08T20:25:00.000-07:00

Did you hear the great news about strawberries? I found an article online that was in support of the news report on television just 2 nights ago. Hope you find it as informative as I did. I love strawberries! Now I have even more reasons to eat them. :)

Strawberries May Help Prevent Esophageal Cancer

http://www.elements4health.com/images/stories/food/strawberries.jpg

Small Study Shows Slowing of Precancerous Lesions for People Who Ate Freeze-Dried Strawberries

By Kathleen Doheny
WebMD Health News

Reviewed by Laura J. Martin, MD

April 6, 2011 -- Eating freeze-dried strawberries may help prevent esophageal cancer, according to new but preliminary research.

''Eating strawberries may be a way for people at high risk for esophageal cancer to protect themselves from the disease," says researcher Tong Chen, MD, PhD, assistant professor of medicine at The Ohio State University Comprehensive Cancer Center, Columbus.

She presented the results of her small study at the American Association for Cancer Research meeting in Orlando, Fla. The study was funded by the California Strawberry Commission. After an animal study showed strawberries might have some cancer-fighting benefits for esophageal cancer, Chen decided to study their effect in people.

She evaluated the use of freeze-dried strawberries in 36 men and women who had precancerous lesions of the esophagus. Their average age was about 54. All were at high risk for cancer of the esophagus, the tube that connects the throat to the stomach. It allows food to enter the stomach for digestion.

In 2010, 16,640 new cases of esophageal cancer were diagnosed in the U.S. and 14,500 people died of it, according to the American Cancer Society. Risk factors for esophageal cancer include tobacco use and the combination of smoking and drinking alcohol heavily. A diet low in fruits and vegetables may also increase risk.

Resource: http://www.webmd.com/cancer/news/20110406/strawberries-may-help-prevent-esophageal-cancer

Now that you have heard the news go to your local Whole Foods or any market and buy freeze-dried strawberries tonight!
That's my take :)

Movie Popcorn has shocking calories!

2011-04-06T20:15:00.000-07:00

Sad but true that movie popcorn is just not good for you. I saw this article on CBSnews.com and had to post it. I love popcorn but this is really sad to hear. My suggestions: make it a small with no butter or even better skip the popcorn. I know - easier said than done, but you would be saving your health and your wallet!

The Truth about Movie Popcorn

http://chernutrition.files.wordpress.com/2009/11/popcorn1.jpg

(CBS) Ordering a medium popcorn and soda combo from a major national movie theater chain is the equivalent of eating three McDonald's Quarter Pounders with 12 pats of butter, according to a new study by the Center for Science in the Public Interest.

According to laboratory analysis conducted by the Center for Science and Public Interest (CSPI), the concessions from Regal, the country's biggest movie chain, have 1,160 calories and three days worth - 60 grams - of fat. Regal said that the medium popcorn had 720 calories and the large had 960, but CSPI's tests found those numbers to be understated. A small popcorn at Regal had 670 calories - the same as a Pizza Hut Personal Pepperoni Pan Pizza. Even if you share a small popcorn - it's still about a day's worth of saturated fat per person, according to CSPI.

"It’s hard enough for Americans to maintain a healthy weight even when limiting their eating to breakfast, lunch, and dinner," said CSPI senior nutritionist Jayne Hurley. "Who realizes that they might be taking in a meal’s worth of calories during a movie? Splitting a medium popcorn with two other people sounds like a reasonable thing to do, but who would think they’re getting an entire day’s worth of saturated fat?"

The study is published in December's Nutrition Action Health letter, and updates research CSPI conducted 15 years ago.

George Dunn, the President and COO of Regal Entertainment Group, said that when CSPI released a similar study in 1994, Regal responded by offering healthier choices like air-popped popcorn, but that they weren't popular with customers.

"According to the most recent statistics from the Motion Picture Association of America, the average American attends six movies a year," Dunn said. "Theater popcorn and movie snacks are viewed as a treat and not intended to be part of a regular diet."

AMC, the second-largest chain, had similar calorie and fat counts. Adding the butter-flavored oil topping piles on an additional 240 calories.
Cinemark, the third-largest chain pops their corn in heart-healthy, but similarly caloric, canola oil.

While Cinemark's popcorn had far less saturated fat - 2 grams - it had the highest amount of sodium, 1,500 milligrams, which is a day's allowance for most people. But at some Cinemark locations, the butter topping is made with real butter, adding 18 grams of saturated fat.

CSPI warns not to indulge in sodas or candy either. A 8-ounce bag of Reese's Pieces had 1,160 calories and 35 grams of saturated fat, making it comparable to eating a 16-ounce T-bone steak and a buttered baked potato.

"Sitting in the dark, absorbed by a movie, we pay no attention to what we’re eating-and movie theater chains are offering only bad choices at bad prices," said Hurley. "The healthiest snack to buy at the movies is no snack at all."

©MMIX, CBS Interactive Inc. All Rights Reserved. (November 2009)

Thanks for reading my post!

That's my take :)

Turmeric- a spice that tastes good & has health benefits!!!

2011-04-05T00:10:00.000-07:00

Did you know that by adding Turmeric you could be preventing prostate cancer or even slowing the progression of Alzheimer's?

I found some great information about how Turmeric can be a great addition to your cooking and great for your health too.

www.savoryspiceshop.com/spices/turmeric.html

TURMERIC

The active ingredient in turmeric is curcumin. Turmeric has been used for over 2500 years in India, where it was most likely first used as a dye.

The medicinal properties of this spice have been slowly revealing themselves over the centuries. Long known for its anti-inflammatory properties, recent research has revealed that turmeric is a natural wonder, proving beneficial in the treatment of many different health conditions from cancer to Alzheimer's disease.

Here are many great reasons to add turmeric to your diet:

1. As a natural antiseptic and antibacterial agent, it is useful in disinfecting cuts and burns.

2. When combined with cauliflower, it has shown to prevent prostate cancer and stop the growth of existing prostate cancer.

3. It may prevent melanoma.

4. It reduces the risk of childhood leukemia.

5. It is a natural liver detoxifier.

6. It may prevent and slow the progression of Alzheimer's disease by removing amyloyd plaque buildup in the brain.

7. It may prevent metastases from occurring in many different forms of cancer.

8. It is a potent natural anti-inflammatory that works as well as many anti-inflammatory drugs but without the side effects.

9. It has shown promise in slowing the progression of multiple sclerosis in mice.

10. It is a natural painkiller and cox-2 inhibitor.

11. It may aid in fat metabolism and help in weight management.

12. It has long been used in Chinese medicine as a treatment for depression.

13. Because of its anti-inflammatory properties, it is a natural treatment for arthritis and rheumatoid arthritis.

14. Promising studies are underway on the effects of turmeric on pancreatic cancer.

15. Studies are ongoing in the positive effects of turmeric on multiple myeloma.

16. Has been shown to stop the growth of new blood vessels in tumors.

17. It speeds up wound healing and assists in remodeling of damaged skin.

18. It may help in the treatment of psoriasis and other inflammatory skin conditions.

Contraindications: Turmeric should not be used by people with gallstones or bile obstruction. Though turmeric is often used by pregnant women, it is important to consult with a doctor before doing so as turmeric can be a uterine stimulant.

Turmeric can be added to chicken, turkey or other meats. I even add it to my sauteed veggies. Just as a side note Turmeric can be taken in powder or pill form if you don't want to add it to your food but want the health benefits. It is available in pill form in most health food stores, usually in 250-500mg capsules.

I have been using Turmeric in my cooking for awhile now and I love it. Give it a try and you too will love the flavor as well as the benefits to your health!

That's my take :)

Thanks to http://www.healthdiaries.com/eatthis/20-health-benefits-of-turmeric.html for the above information!

Heart Healthy Almond & Apricot Biscotti

2011-04-01T21:13:00.000-07:00

Happy Friday Night!
Here is a great recipe for a heart healthy dessert. I have always liked biscotti as it reminds me of my trips to Europe. Great added benefit is that if stored correctly it can be a long lasting treat!

Almond & Apricot Biscotti

Dietician's tip: This twice-baked cookie is a classic with coffee or tea. The whole-wheat and nuts are good sources of manganese (a mineral that helps bone formation) and selenium (an antioxidant important for thyroid hormone function).

photo credit: http://bit.ly/gNVyot

MAKES 24 COOKIES

Ingredients

3/4 cup whole-wheat (whole-meal) flour

3/4 cup all-purpose (plain) flour

1/4 cup firmly packed brown sugar

1 teaspoon baking powder

2 eggs, lightly beaten

1/4 cup 1 percent low-fat milk

2 1/2 tablespoons canola oil

2 tablespoons dark honey

1/2 teaspoon almond extract

2/3 cup chopped dried apricots

1/4 cup coarsely chopped almonds

Preheat the oven to 350 F.

Directions
In a large bowl, combine the flours, brown sugar and baking powder. Whisk to blend. Add the eggs, milk, canola oil, honey and almond extract. Stir with a wooden spoon until the dough just begins to come together. Add the chopped apricots and almonds. With floured hands, mix until the dough is well blended.

Place the dough on a long sheet of plastic wrap and shape by hand into a flattened log 12 inches long, 3 inches wide and about 1 inch high. Lift the plastic wrap to invert the dough onto a nonstick baking sheet. Bake until lightly browned, 25 to 30 minutes. Transfer to another baking sheet to cool for 10 minutes. Leave the oven set at 350 F.

Place the cooled log on a cutting board. With a serrated knife, cut crosswise on the diagonal into 24 slices 1/2-inch wide. Arrange the slices, cut side down, on the baking sheet. Return to the oven and bake until crisp, 15 to 20 minutes. Transfer to a wire rack and let cool completely. Store in an airtight container.

Source: This recipe is one of 150 recipes collected in The New Mayo Clinic Cookbook, published by Mayo Clinic Health Information and Oxmoor House, and winner of the 2005 James Beard award.

Thanks for following my blog!
That's my take :)

My new healthy snack - Goes really well with a cup of coffee!

2011-04-01T00:43:00.000-07:00

Happy April Everyone :)
For my first April 2011 post - If you haven't tried KIND plus bars - you are missing out!

Snack Under 200 Calories: Dark Chocolate Cherry Cashew + Antioxidants Kind Bar

It can be hard to say no to a combination like dark chocolate, cherries and cashews − thanks to Kind Bars we no longer have to. This bar is not only packed with flavor, but it is also a decadent way to get 50 percent of your recommended daily value of vitamins A, C and E.

Calories: 180

They have many choices and all are super tasty! It totally hits the spot when combined with a cup of coffee.

That's my take :)
Thanks to http://bit.ly/fuGn8Z for the original post and to http://www.shape.com/ for the photo.

You too can love Quinoa :)

2011-03-31T23:31:00.000-07:00

We have just minutes left for the month of March and I wanted to get in one more post. Last night I made Quinoa as a side dish to a chicken and veggie dish and I am in love! So I am in need of information. I found this great article about the benefits of Quinoa from http://www.livestrong.com/ and just had to share it with you.

www.websters-online-dictionary.org/.../QUINOA

5 Things You Need to Know About the Health Benefits of Quinoa

1. The Gold of the Incas

Over 5,000 years ago, high in the Andes mountains, the Incas began to cultivate quinoa (pronounced keen-wah) as one of their staple crops, believing that it gave power and stamina to their warriors. Quinoa was also used in their ceremonial rituals. When Spanish conquistadors arrived in South America in the sixteenth century, they burned and destroyed the quinoa fields as part of the effort to annihilate Inca culture. But quinoa survived by growing wild in the mountains or by being cultivated in secret in small quantities. In the 1980s, two North Americans stumbled upon this ancient, super-nutritious food and began cultivating it near Boulder, Colorado. Since then, quinoa's popularity has exploded worldwide.

2. Getting to Know Quinoa

Although it is cooked and eaten like a grain, quinoa is technically a seed, and is related to spinach, chard and beets. It grows best in mountainous regions, 10 thousand feet or more above sea level, and thrives in poor soil, thin air and extreme weather. Quinoa stalks are 3 to 6 feet tall, and each plant can produce up to a cup of seeds! The seeds are round, about the same size of millet or sesame seeds, and come in a rainbow of colors, from red to purple to green to yellow, but the quinoa that is most commonly found in stores is an off-white color. Look for quinoa in the bulk section of natural food stores, or in the organic section of conventional supermarkets.

3. A Complete Protein and so Much More

Quinoa is a complete protein, which means that it contains all the amino acids necessary for our nutritional needs. Complete proteins are rare in the plant world, making quinoa an excellent food for vegetarians and vegans, or for anyone looking for healthy protein source. It's also high in iron and calcium, and is a good source of manganese, magnesium and copper, as well as fiber.

4. Cooking With Quinoa

Most commercially available quinoa has already been cleaned, but you should still give it a thorough rinsing before cooking to be sure to remove any remaining saponins, a soapy resin that protects the seeds while they are growing, but can impart a bitter taste if not removed. Combine one cup rinsed quinoa to two cups water or broth, bring to a boil, then simmer for 10 to 15 minutes, until the seeds become translucent and the germ of the seed uncoils to form a little "tail." Quinoa has a light, slightly nutty taste and a fluffy texture. It makes a tasty porridge or casserole and can be added to soups and stews.

5. The Gluten-free Grain of Choice

Quinoa is naturally gluten-free, making it an excellent food for celiac patients or other people following a gluten-free diet. Quinoa flour is great for baking cookies, breads and muffins, and quinoa flakes are a perfect substitute for oatmeal.

I am addicted to Quinoa. Let me know if you try it and what you thought about it.

Thanks for a good March and my first month of blogging. Hope April is a great month for you all!

That's my take :)

Yummy Strawberry Oat Muffins

2011-03-23T17:53:00.000-07:00

Today's post is a yummy recipe for Strawberry Oat Muffin that I found this recipe posted on www.fitsugar.com/Recipe-Strawberry-Oat-Muffins-15132147

Strawberry Oat Muffins

1 cup rolled oats
1 cup water/milk/buttermilk (water has the lowest calories)
1 cup whole wheat flour
1 teaspoon baking powder
1/2 teaspoon baking soda
1 teaspoon salt
1 egg
1/4 cup unsweetened apple sauce
1/4 c sugar
1 teaspoon vanilla
1 tsp cinnamon
1 cup chopped fresh/frozen strawberries (or blueberries, if you use blueberries, omit cinnamon and add 1 tsp lemon zest instead)

Preheat oven to 375 degrees F (190 degrees C).
Grease and flour a muffin pan, or use paper liners.
In a small bowl, combine oats and water/milk, and let stand 5 minutes.
In a medium bowl, combine flour, baking powder, baking soda and salt; set aside.
In a large bowl, beat together the egg, applesauce, sugar and vanilla.
Blend in the oat mixture, let stand a couple minutes to absorb moisture. Stir in the flour mixture, just until moistened.
Fold in berries. Fill muffin cups - I use about 1/4 c batter for each.
Bake in the preheated oven for 15 to 20 minutes, or until a toothpick inserted into the center comes out clean.
Serves 12

It looks and tastes yummy! Give it a try and know that if you use water instead of milk or buttermilk you are still getting a great tasting muffin and lowering the calories too!

I am off to eat my batch...
That's my take :)

In celebration of the Persian New Year!

2011-03-19T19:55:00.000-07:00

Happy Spring!

So far I have been posting my favorite family dishes that can be enjoyed any time of year.

In honor of the Persian New Year "Nowruz" which celebrates the first day of Spring I am sharing this great main dish with you!

Fesenjoon is a stew that can be prepared in advance and refrigerated then heated before dinner. It requires time and much patience as you personalize it to your taste. It is one of my favorite main dishes (I know- I have many favorites!) and can taste great sweet or sour so you can decide how you like it :)

If you love pomegranate and walnuts this is the dish for you. You can substitute the meat choice. I use chicken breast instead of chicken legs and some people use meatballs instead of chicken.

I found this recipe to be easier to follow and more realistic for me to cook. I found it on http://www.sadaf.com/recipes/Recipe14.html.

thelemursarehungry.wordpress.com

Pomegranate stew with chicken

(Makes 6 servings)

Ingredients:

2 large onions, peeled and thinly sliced
2 lbs. Chicken legs w/o skin, cut up
Dash of salt
3 TBSP. olive oil
1/2 cup pomegranate paste , dissolved in 1 1/2 cups of water or 2 1/2 cups of pomegranate juice
2 cups shelled walnuts, finely ground
Sugar as needed to sweeten dish to your liking

Calories:
About 535 mostly coming from walnuts and sugar. Depending on how sweet you like it you can cut down the calories based on sugar inclusion or amount of walnuts used. Walnuts are key to the recipe so watch how much you cut the amount.

Directions:

In a large pot, brown onions and chicken in the oil. Add salt and diluted pomegranate paste.

Add the ground walnuts to the pot, stirring occasionally. Cover and simmer for 2 hours, stirring occasionally with a wooden spoon to prevent the nuts from burning.

If the stew is too thick, add warm water to thin it. Taste the sauce and adjust for seasoning and thickness. The stew should be sweet and sour according to your taste. Add pomegranate paste to sour the taste or sugar to sweeten it. Serve with steamed white rice or brown rice.

Alright, there is it... my favorite Persian main dish. :) It is an acquired taste so if you want to try it first before investing time making it at home, you can find it on most Persian restaurant menus. I would love to know your thoughts. How did you change it to fit your desires?

Happy Spring! Happy Nowruz!

That's my take :)

My favorite Persian Salad Recipe

2011-03-09T23:41:00.000-08:00

As the seasons change and the weather improves, a healthy tasty low calorie dish is in order!

Shirazi Salad - Persian Tomato and Cucumber Salad (serves 4)
It is light, refreshing and only 68 calories. :)

Ingredients:

1 large tomato

1 large cucumber

1 large onion

parsley
1-2 tablespoon olive oil
1/4 cup lemon juice (or to taste)
salt, to taste

Preparation:
Finely chop the tomato, cucumber and onion. Toss the chopped vegetables in with the parsley, olive oil and lemon juice. Finally add salt to taste and serve (or let the salad sit in the refrigerator for a few hours to get an even better taste).

Substitutions/Additions:
Lime juice instead of or in combination with lemon juice, English Cucumbers are ideal but any style you like can be used, and Mint is a great accent to the salad as well.

You can have it as a complete meal if you are looking for something light for lunch or late night snack. It can also be a great side dish to a heavier meal with proteins and starch.

Hopefully you too will like this dish. You can ask my mom - I am addicted! Let me know if you try it. Maybe you played around with it and modified it? I would love to know what you did :)

That's my take :) Have a good night.

(I found this photo online through Google- I am unable to find the link so I apologize for not properly giving credit- should I find it I will update the post with credit for the photo)

Healthy Restaurant Eating Presentation tomorrow from 7-830pm in Palo Alto!

2011-03-07T19:28:00.000-08:00

I know I just posted yesterday but I came across a flyer while in Palo Alto this afternoon that I thought you might find useful.

Palo Alto Medical Foundation's Community Health Resource Center is having an interactive presentation about healthy restaurant eating tomorrow March 8th, 2011 at 795 El Camino Real, Palo Alto 3rd floor from 7-830pm. This is free of charge but a reservation would be most helpful. You can call (650) 853-4873.

"Restaurant eating is a fact of life for many in these hectic and busy times. Fortunately, eating out doesn't have to mean compromising good nutrition. In this presentation, registered dietian Valerie Spier, MPH, R.D., CDE from the PAMF Nutrition Department will present practical and useful information including: choosing restaurants with healthy options, healthy ordering strategies, trouble shooting problems, and dealing with cafeteria/buffet choices."

Let me know if you attend as I am interested in what information you learn.

That's my take :) Happy Monday Night!

Pie vs. Cupcake: Which Trendy Dessert Is Healthier?

2011-03-06T19:28:00.000-08:00

Oh the plight for a healthy dessert!
How can I pass on such tasty treats? Do you have difficulty passing on dessert?
Maybe you too can use it as a guide to a more trendy yet healthy choice. This article comes from a great site I recently found called FitSugar written by Leta Shy.

Feel free to click on the link below for great informative articles. They even have an iPhone application to keep you up to date on all things sweet.

That's my take :) Have a great week!

Pie vs. Cupcake: Which Trendy Dessert Is Healthier?
by Leta Shy
http://fitsu.gr/14593209

The cupcake craze seems to be reaching its peak, but there's a new trendy dessert poised to take its place — pie. The most traditional of baked goods has been enjoying a resurgence lately, with 12 million more slices sold last year than the year before.

With pie's popularity on the rise, chances are you'll be seeing the new bakeries pop up with over-the-top latticed creations ready to compete with those ubiquitous cupcakes. If you need a sugar fix, which baked good is better for you — a slice of pie (typically 1/8 of a nine-inch pie, or about three ounces) or a cupcake with frosting?

Dessert	Calories	Fat (g)	Sat Fat (g)	Carbs (g)	Sodium (mg)
Classic
Apple Pie	411	19	4.7	58	327
Vanilla Cupcake With Chocolate Frosting	485	24	15	63	95
Chocolate
Chocolate Mousse Pie	247	15	8	28	437
Chocolate Cupcake With Frosting	131	2	0	29	178
Citrus
Key Lime Pie	450	13	5	52	240
Lemon Cupcake With Frosting	483	24	15	65	109
Banana
Banana Creme Pie	190	10	8	27	170
Banana Cupcake With Cream Cheese Frosting	232	7	4	40	148
Indulgent
Crack Pie	432	27	16	45	125
Red Velvet Cupcake With Cream Cheese Frosting	497	27	16	62	412

Do you know your fats?

2011-03-02T17:56:00.000-08:00

Knowing which fats raise LDL cholesterol and which ones don't is the first step in lowering your risk of heart disease. In addition to the LDL produced naturally by your body, saturated fat, trans-fatty acids and dietary cholesterol can also raise blood cholesterol. Monounsaturated fats and polyunsaturated fats appear to not raise LDL cholesterol; some studies suggest they might even help lower LDL cholesterol slightly when eaten as part of a low-saturated and trans-fat diet.

The American Heart Association's Nutrition Committee strongly advises these fat guidelines for healthy Americans over age 2:

Limit total fat intake to less than 25–35 percent of your total calories each day;
Limit saturated fat intake to less than 7 percent of total daily calories;
Limit trans fat intake to less than 1 percent of total daily calories;
The remaining fat should come from sources of monounsaturated and polyunsaturated fats such as nuts, seeds, fish and vegetable oils; and
Limit cholesterol intake to less than 300 mg per day, for most people. If you have coronary heart disease or your LDL cholesterol level is 100 mg/dL or greater, limit your cholesterol intake to less than 200 milligrams a day.

For example, a sedentary female who is 31–50 years old needs about 2,000 calories each day. Therefore, she should consume less than 16 g saturated fat, less than 2 g trans fat and between 50 and 70 grams of total fat each day (with most fats coming from sources of polyunsaturated and monounsaturated fats, such as fish, nuts, seeds and vegetable oils).

To learn more about your heart health, go to americanheart.org. They have quite a bit of information on their website to get you started on the right road to a healthy heart.

That's my take :)

http://www.americanheart.org/presenter.jhtml?identifier=532#

The Plight of a Picky Eater

2011-03-01T21:57:00.000-08:00

People have been telling me for years that since I have an obsession (or a pickiness) for food I should start my own blog where I share yummy recipes, report on local great finds, and provide general food information.

That day has finally come!

To start things off I want to share a great recipe for my favorite Persian side dish: Maast-o Khiar (Persian Cucumber Yogurt). This dish is great for parties as a dip with pita chips, or with vegetables. It is also a great side dish to add to a heavy meal of meats and starches. Skip the chips and use this dish as a side to your sandwich or salad.

Ingredients

1 (32 ounce) container plain yogurt (I use low fat Greek yogurt)
3 English cucumbers, peeled and cubed
1 clove garlic, minced
1 shallot, finely chopped
5 tablespoons dill weed (dried is easier to find but fresh dill is a nice touch)
1 teaspoon salt
1 teaspoon pepper

You can add nuts, raisins, fresh mint, oregano, and change the amounts of cucumbers, garlic, dill weed or shallots based on your desire.

Substitutions:

Lemon juice instead of salt

Nonfat yogurt instead of Regular yogurt

Once all the ingredients are mixed together in a bowl, let it sit in the refrigerator for an hour before serving if you can wait. I usually can't wait and it is just as yummy freshly made.

Prep time: only 15-20 minutes depending on fast you can peel, cube, and chop.

Enjoy and let me know how you like it, and the changes you might have made. I would love to try new ways of enjoying this tasty dish.

That's my take :)