One of our favorite low-carb dinners is a taco salad. It’s a meal that I feel pretty safe ordering no matter where we go out to eat. What’s more fun is making it at home. I don’t go for any of those pre-mixed seasoning mixes. I prefer to add my own. I usually make it with ground beef. However, I make it with a meatloaf mix of ground beef, pork and veal, which was especially good.

My seasoning mix includes several staple spices that you probably have in your cupboard. They include:

• Chili powder
• Ground cumin
• Paprika
• Oregano
• Cayenne

I also add sauteed onions and garlic to round out the flavors. I then add some tomato sauce to mix everything together, along with a squeeze of tomato paste. The taco meat comes together quickly, making for a fast meal.

I like salsa, but lately, I’ve taken a page from one of my favorite restaurant recipes and use a red ranch dressing instead. I just take a bit of ranch dressing and add a splash or two of Tabasco’s chipotle sauce. For bit of extra flavor, I add some chopped cilantro and chives from my garden, along with a bit of regular salsa. Yummy!

To resist the carb temptation, I skip the shell and chips. I do add chopped tomatoes, green onions and some pickled jalapenos to finish the salad, along with a generous sprinkling of shredded cheese.  The salad is filling and quite tasty. I don’t even miss the carbs. It’s salad night tonight, and taco salad is on the menu!

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I’ve been a fan of minimalist shoes or barefooting as some call it, since last fall when I got my first pair of Vibram Five Finger shoes. It’s one of those things you have to try to really appreciate. Another brand that I’ve discovered on my barefooted path is Kigo.

Kigo has a small line of shoes that are perfect for the person who wants minimalist shoes, but doesn’t want to advertise it. I have to admit that my Vibram shoes get lots of stares. They apparently are not a widespread thing here in the land of 10,000 lakes, at least not in my stomping grounds.

The problem with my Vibram shoes comes from stuff on the trail. I’m always pulling rocks and wood chips from between my toes. The Kigo shoes, on the other hand, are more like regular shoes so that isn’t an issue. I was fortunate enough to win a free pair of them on a contest on Pinterest.

The pair I chose was the Drive. After a week with my new shoes, I’m in love. They are extremely comfortable, easy to put on and look outdoorsy. I like them on the wood-chipped trails so I can still get the best of both worlds. The unique fastener allows for a snug fit that you can adjust if you wear socks with them.

I have not made the plunge and started barefoot running. Hitting the trails with my minimalist shoes is the extent of it. In an odd kind of way, it makes you connect more with Nature if you can feel what you’re treading on. On the plus side, you will also strengthen the muscles in your lower leg. Be prepared though. There is a transition just like there is with trying any new shoe. If you’re looking for a different outdoor experience, give minimalist shoes a try to really feel the Earth beneath your feet.

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The awareness theme for this month hits close to home, having a family member with this condition. Thanks to the active support community, more people know about i, and more businesses are receptive to improving the quality of life of afflicted individuals. May is National Celiac Awareness Month.

While you may hear it described as an allergy, celiac disease is actually an auto-immune disorder. Instead of viewing gluten-containing foods as something nutritious, the body attacks the gluten in their system, typically harming the villi of the small intestine. These ridges increase the surface area of the structure to optimize nutrient absorption. Once they become damaged, their ability to extract nutrients from food is impaired.

This malabsorption can lead to nutrient deficiencies and all of the complications that they can bring. Most nutrient absorption occurs in the small intestine, making this impairment especially serious. In children, celiac disease will manifest itself in stunted growth, gastrointestinal issues and irritability. It can also lead to more harmful long-term conditions, such as neurological dysfunction and infertility.

As serious as the condition is, the cure is surprisingly simple. Eliminate gluten from your diet, and your body will heal. The trick is identifying the gluten. You can easily remove the obvious sources by not eating bread or pasta. They are other things to consider as well. Condiments such as soy sauce contain gluten, as do some additives and flavorings.

Some can come from varied sources, making identifying the bad ingredients difficult. Other times, a food or beverage may become contaminated simply because other gluten-containing foods are produced in the same facility. Gluten may also lurk in vitamins and even prescription drugs. Some individuals may experience more classic allergy-like symptoms from personal health products that contain gluten.

The best tool for celiac disease sufferers is awareness. This means pushing the FDA to mandate gluten labeling for any food, beverage or drug meant for human consumption. At present, it is voluntary. While some companies have embraced it anyway, eating and drinking remains a potentially harmful activity for someone with this condition. Consider this for a moment. Anything you eat or drink may hurt your body. It’s easy to imagine why some children develop behavioral problems when faced with such a daunting lifestyle.

On May 19th, my husband and I are participating in the Making Tracks for Celiacs Run. I’m hoping to at least do some interval work through my run. We’re happy to support continued research for this debilitating conditions. Having witnessed firsthand its effects, I can’t help but want to do anything I can to help the cause to find a cure. Anyone who has dealt with the enormous health and psychological burdens of this incurable disease will understand.

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Many foods such as apples contain flavonoids, which are antioxidants. You can also find them in supplements such as Nopalea. This product contains nutrients that can help prevent inflammation. It is made from the fruit of the Nopal cactus. Chronic inflammation has been associated with a host of health problems, including heart disease and atherosclerosis. It is also the leading cause of pain.

Normally, inflammation is good. It’s a general response by your immune system to attack some type of pathogen or repair an injury. It helps speed the healing process. However, when it is chronic, it is like your body is in a perpetual state of stress. That’s where the health problems come in. It is also why it is important to include foods or beverages with antioxidants in your diet.

If you’re not as diligent about getting enough fruits and vegetables in your diet, a wellness drink like Nopalea is a good source for these nutrients. It can help your body reduce inflammation and promote good health. A healthy diet is one of the simplest ways you can reduce your risk of chronic disease.

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Is there any better way to combine a meal with easy prep and something that is good for you? How about a salad? It is, after all, National Salad Month!

It’s easy to go from simple to the sublime with a salad. Fresh local produce also makes it the green choice for a meal. With a variety of vegetables and salad greens, you can make a visually appealing dish, which adds to the enjoyment of eating it.

To make it more of a meal, you need a protein base. You’ll feel full longer and get a healthy dose of nutrients. To keep it on the simple side, you can opt for something simple and sauteed. Any meat or fish will work. Some combinations you might want to consider include: 

• Salmon dressed simply with lemon and fresh dill
• Sirloin with a yummy compound butter
• Chicken sauteed with balsamic vinegar

For the salad itself, a simple vinaigrette using a good quality olive oil, chopped shallots, red wine vinegar and a bit of Dijon mustard is a good base to start out. You can use different types of vinegar such as Sherry or balsamic. You can also use lemon or lime juice instead or in addition to the vinegar. A bit of sweet from honey or maple syrup can make the flavors really pop. For the best presentation, you shouldn’t dress your salad until right before you eat it to keep the greens from wilting.

For a meal that has endless variations, add a salad dinner night to your weekly menu. It will be the one meal you know you can pull together quickly, using food you already have in the fridge. Bon appetit!

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New research is showing that omega-3 fatty acids like you would find in fish like salmon have other health benefits. A study by the World Heart Federation found that fish oil supplements can help prevent heart rate variability associated with airborne particulate matter. Particulate matter comes from several sources, most notably, smoking. It also comes from air pollution associated with coal-burning power plants and fuel combustion.

Air pollution is another one of those inevitabilities like taxes. While you can’t always control your exposure, you can help your body cope better with its effects. Omega-3 fatty acids have anti-inflammatory effects, which add to its health benefits. This immune response is a good thing for fighting off an infection. However, it can become health issue when it is chronic. It’s like keeping your body is a perpetual state of stress. After awhile, it takes its toll.

Dealing with the Side Effects

Some people find taking fish oil capsules unpleasant, but there are a few ways to cope with those effects. I keep my fish oil capsules in the freezer. I take one after breakfast, with no ill effects. Another solution that our optometrist suggested was to take them before bed. This works well for my husband who had refused to take them. The doctor prodded him because of the fact that my husband’s mother has macular degeneration.

The FDA recommends taking no more than 2,000 mg from a supplement. If you have concerns about the source, head on over to the Environmental Defense Fund for their rundown on the safety of the different brands.

If your doctor is fine with it, you might want to consider taking a fish oil supplement, especially if you’re not fond of fish. There’s no reason you have to miss out on the health benefits it can provide.

Sources:

EurekAlert: Omega-3 fatty acids may help to reduce the physical harm caused by smoking

Romieu I, Garcia-Esteban R, Sunyer J, Rios C, Alcaraz-Zubeldia M, Velasco SR, et al. 2008. The Effect of Supplementation with Omega-3 Polyunsaturated Fatty Acids on Markers of Oxidative Stress in Elderly Exposed to PM2.5. Environ Health Perspect 116:1237-1242. http://dx.doi.org/10.1289/ehp.10578

 U.S. Food and Drug Administration. (2004). FDA Announces Qualified Health Claims for Omega-3 Fatty Acids

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There are not too many better things to eat than shrimp scampi prepared well. Its beauty is in its simplicity, with the finest of ingredients, of course. You have an excuse to indulge today. Welcome to National Shrimp Scampi Day!

Shrimp scampi is more of an Italian-American creation than purely Italian. For one, it uses shrimp instead of scampi which are an Adriatic crayfish. It is also known as the Dublin Bay prawn, the Norway lobster and langoustine in France. So, pretty much out of necessity, you’re getting something different than the real thing when you order shrimp scampi at your favorite restaurant. No matter, though. 

Making Shrimp Scampi

This recipe is so easy you can make it at home and wow everyone. The ingredients are few.  My favorite recipe for it comes from Epicurious.com. The only addition I make is a bit of lemon zest to bright it up with the butter and all. Lemon is one of my go-to additions when preparing just about any meal.

The recipe calls for white wine and unsalted butter. For the wine, you should certainly pop for a nice bottle. You only need a 1/2 cup for the recipe, so go ahead and use that wine for the perfect marriage. As for the butter, margarine is not a substitute. You need the real thing. I like to use Plugra. If you’re feeling adventurous, make your own homemade butter. It’s ridiculously simple too.

Shrimp scampi is the perfect date night dinner. It’s easy to make. It’s over the top delicious. It also gives you an excuse to get a nice bottle of wine. Bon appetit!

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When I think of prime rib, I think of my dad working in a supper club while we were growing up. He introduced us to fine dining and all those treasures that you can get at supper clubs. The relish tray, shrimp cocktail, frog legs and lobster are the hallmarks of any proper restaurant of this ilk.

The one thing I will say about prime rib is that it is one dish that needs little, if any, embellishment. Other than a good au jus, there are no special sauces really. I’ll pass on the horseradish though. It’s just meat prepared well, with the right amount of seasoning.

One restaurant we used to frequent shared their secret for prime rib. First, it must be seared in a 500-degree oven to seal in the juices for a tender cut of meat. Then, it is slow-roasted to perfection. That’s it. It’s just too bad that it’s so expensive to buy even for an elegant meal. No matter though. It’s an excuse to go out on a Friday night and get a proper meal. Add a baked potato and a vegetable, and you’ve got yourself a meal fit for a king. Bon appetit!

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JeFit
JEFIT Pro is a fabulous app for organizing your strength training workouts. The app works in sync with the web app. You can build workouts and set a schedule. Each exercise includes a video to make sure you are using the right form. You can set your reps and weight, as applicable. You can time your workouts and keep track of your RPM.

If you like stats, you’ll love the fact that you can view your progress over time. If you really want to kick it up a notch, you can track your milestones for exercises like deadlifts. Another nice feature is the rest periods. You can set the time and get a reminder to get back to work.

Daily Workouts
The daily workout series focuses on a specific area of the body, such as abs , arms or legs. You can set the time of your workouts based on preset routines. The paid versions give you the option to build custom workouts.

The exercise choices are good, the ones I like to do. I was happy with the selection. Like JeFit, you get detailed instructions for each of the exercises to minimize injuries and get the greatest return. The apps also include written instructions, a nice added feature.

Cardio Trainer
Cardio Trainer Pro is my favorite of the apps. I use it primarily for outdoor activities, though it also functions for non-GPS workouts like weightlifting or yoga. The English male voice–who I affectionately refer to as Rupert—is easy to understand. You can set voice updates by calories, time or distance. I like to use it to mark the half mile distances so we can better plan our workout sessions.

The app includes a reminder function, good if you need that extra push. It also keeps a running total of your weekly calorie burn in your notification area. I really like this since I have a weekly calorie burn goal.

Another nice feature with the paid app is interval training. This is an effective way to exercise to build your endurance and increase your calorie burn. This works best with outdoor training. You can view the maps of your training online with a personal secure login. You can also share your workout info via Twitter or Facebook.

Your smartphone can be the personal trainer you need to keep you exercising. If anything, they cost less and can be more fun with sharing of your workouts. They can be just the incentive you need to stay on track.

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