MONDAY MOTIVATION - The Motivation of Gaining Health

I'm having a GREAT day!  Hope it's great for all of you as well.

A few weeks ago, I became a Health Coach for a wonderful company that has helped me to lose 48 pounds and 48 inches in the last 14.5 weeks.  Not only do I look WAY different, I FEEL wonderful!

Three and a half years ago, when I was diagnosed with cancer, and started treatments, I never thought I'd feel good again. In January, I felt like I was twice my age - it's been 3 years since I finished chemo, and I still felt awful - no energy, lots of fatigue, aching joints, etc.  I knew my weight was out of control, too.

(This is me in January of this year, on the left - YIKES!  I started this healthy eating program, and here I am, on the right, after about 13 weeks)

I did every single thing I could to get rid of my breast cancer - I had all of the treatments my doctor lined up for me.  And now, I feel like I've taken the final step to regaining my health.  And, if my cancer ever comes back, it isn't going to be because I'm not healthy.

So, earlier today, I was reading in the Habits of Health book that I got with the program I'm on, and something I read really made a lot of sense to me:

Most changes we try to adopt (like dieting) are based on solving a problem or trying to get rid of an unwanted situation.  This type of motivation almost never leads to lasting changes.  You make changes at first, but later you fall back into your old ways of behavior.  So, for instance:  think about your health problems... you might hate the way you look or feel, and your natural response is to feel terrible about it.  In order to end that feeling, you take actions that make you feel better - you go on a diet, or you exercise.  But those actions aren't motivated by what you want (just by what you don't want), so they lead you into a predictable cycle... you act, and then because you've acted, you feel better - even if the situation hasn't changed much.  Feeling better takes the pressure off, lessening the bad feelings.  Less emotional conflict means there's less reason to continue doing the things that reduced the conflict in the first place.  Since you feel better, you no longer feel a pressing need to follow through on your actions.  And the original behavior returns.  That's what we call a "yo-yo pattern".  Conflict-driven motivation in one of the major reasons people yo-yo.  So, we need to change the way we're motivated...

We need to motivate ourselves by focusing on what we want - not what we don't want!  This is the difference between a problem-oriented motivation and an outcome-oriented motivation.  Changing our emphasis from what we're against to what we're for has a dramatic impact.

I found this fascinating.  If I'm understanding this right - what I need to do is change my motivation from thinking that I don't want to be unhealthy, to thinking that I want optimal health.  Instead of trying to lose weight, I need to focus on gaining health!  I love this idea!  If I focus on losing weight, then at some point, I'll lose all the weight, and then what?  Most likely I'll stop doing what I'm supposed to do, because I've reached that goal.  But, if I focus on gaining health - well, that never ends.  It's a life-long pursuit.  And that means, I'll be working constantly on that.  No more yo-yoing!

On the front of the Habits of Health book, it says "The path to permanent weight control and optimal health".  I'm now well on my way down that path, and I've got the goal of optimal health in mind.  It makes me happy just to think about where I'll be in 2 months, in 6 months, in a year - or even 2 or 5 years.

I've learned in just a short time that it is possible to overcome cancer - completely.  And even to feel better than ever - I've taken that final step, and I feel amazing!

I just went through a box of clothes that I've kept stashed downstairs - these are my favorite clothes, but I haven't been able to wear any of them for years!  I got into every one of them.  My son took my picture in a few items...

Life is good, my friends!

-Kara

FRIDAY FARE: Healthy Springtime Recipe Series

I'm in a Springtime mood today - it was 74 degrees outside!!! I thought it would be fun to find a light spring dessert that would be a cinch to make. This one fits the bill... it's from wholeliving.com. ENJOY!!

Lime Souffle

Ingredients

• Granulated sugar
• 1/2 cup superfine sugar
• 1/4 cup fresh lime juice
• 4 egg whites, at room temperature
• 1/4 teaspoon kosher salt
• 2 teaspoons grated lime zest

Directions

1. Preheat the oven to 400 degrees. Spray a 1-quart souffle dish with nonstick cooking spray and dust generously with granulated sugar. Place the souffle dish in the freezer to chill.

2. Stir 1/4 cup of the superfine sugar with the lime juice in a small bowl until the sugar is dissolved. Set aside. Using very clean, dry beaters, beat the egg whites by hand or with an electric mixer until foamy. Gradually add the remaining 1/4 cup of superfine sugar and the salt while beating. Continue beating until the whites hold a soft peak. Gently fold in the lime juice mixture and the zest.

3. Spoon the souffle mixture into the chilled souffle dish. Wipe the rim with your fingers or a damp cloth to ensure proper rising. Put the dish on a baking sheet and place in the oven immediately. Bake for 7 to 9 minutes, until the souffle is well risen and lightly browned on top. Serve and eat immediately.

MONDAY MOTIVATION - New Year's Goal and Resolutions - GET HEALTHY

It's the first of a brand new year - and since none of us are perfect, I figure that we will all be making a few changes this year. What changes are you going to make? You might want to focus on physical changes, or mental changes, social changes, or perhaps spiritual changes. Today, I thought I'd give you some information that can help you make physical changes - changes that will lower your risk of either getting cancer, or since most of us who read this blog have already had cancer, changes that will lower your risk of recurrence.

I've got this cool, really helpful book, called "Complete Food and Nutrition Guide" by the American Dietetic Association. The following information is from the section that talks about Cancer...

What is Cancer? Cancer is a disease characterized by abnormal cell growth. It starts with a single cell that has divided abnormally.

What causes Cancer? The causes are varied and not always clear. Some cancers are genetic and run in families. Most cancers result from environmental and lifestyle factors.

Can we reduce our risk for Cancer? Yes! Some risk factors are controllable - the use of tobacco, your weight, your physical activity level, your dietary intake, exposure to sunlight, exposure to carcinogens, or cancer-causing agents. According to 2005 data from the American Cancer Society, 1/3 of cancer deaths were related to nutrition, physical inactivity, obesity, and other lifestyle factors.

You can take a few small steps to significantly reduce your risk...

Maintain a healthy weight throughout your life. (Avoid eating more calories than your body uses).

Stay physically active. (Do moderate to vigorous physical activity for at least 30 minutes a day).

Enjoy a variety of plant-based foods: vegetables, fruits, legumes (dry beans), and whole grains.

Enjoy your veggies - and fruits! They have lots of vitamins, minerals, fiber, and phytonutrients, plus, they are low in fat.

Go easy on alcoholic beverages. Moderation is the key - no more than one drink daily for women, two for men.

Limit saturated fat and salt.

Avoid eating charred foods. When fat from grilled foods drips onto fire, smoke and flames leave polycyclic aromatic hydrocabons (PAHs). High temp cooking of meat, poultry, and fish cause heterocyclic amines (HCAs) to form. Both HCAs and PAHs are potential carcinogens.

Make your life a "NO SMOKING" zone.

Limit your exposure to the sun, as well as sunlamps and tanning booths. Wear protective clothing and sunglasses, and use a sunblock. As my doctor said: "If you think breast cancer is bad - you DO NOT want to deal with skin cancer!"

So, there's a list for you to look over. Decide what areas you'll focus on this year. Every little change counts.

(After Cancer - no special diet after treatment can prevent the recurrence of cancer. Cancer survivors are at greater risk for other cancers. And obesity is linked to breast cancer recurrence. However, healthful eating, appropriate weight, and physically active lifestyle can make a difference for overall healthy, quality of life, longevity! Being well nourished can help you gradually rebuild your strength after treatment.)

Have a great New Year!

FRIDAY FARE: Healthy Holiday Gifts

It's a week before Christmas, and I thought I'd give you some healthy options for food gifts. I'm including here a soup recipe , a breakfast recipe, and a treat. These recipes all come from Eatingwell.com...


Southwestern Three-Bean & Barley Soup Mix

Ingredients

• 1 tablespoon chili powder
• 1 teaspoon ground cumin
• 1/2 teaspoon dried oregano
• 1/3 cup dried black beans
• 1/2 cup pearl barley
• 1/3 cup dried kidney beans
• 1/3 cup dried great northern beans

Preparation

1. Layer chili powder, cumin, oregano, black beans, barley, kidney beans and great northern beans in a clean, dry 2-cup jar or bag.
2. To turn the soup mix into a pot of soup: Heat 1 tablespoon extra-virgin olive oil in a Dutch oven over medium heat. Add 1 diced large onion, 1 diced celery stalk and 1 diced carrot; cook, stirring occasionally, until softened, about 5 minutes. Add 9 cups water, 4 cups broth and the soup mix. Bring to a lively simmer over high heat. Reduce heat to maintain a simmer and cook, stirring occasionally, until the beans are tender, 1 3/4 to 2 1/2 hours (adding more water, 1/2 cup at a time, if necessary or desired). Season with 3/4 teaspoon salt, or to taste.

Tips & Notes

• Make Ahead Tip: Store in an airtight container for up to 1 month.

Cranberry-Almond Granola



Ingredients

2/3 cup frozen unsweetened apple juice concentrate, thawed
1/2 cup maple syrup
1/3 cup almond oil, or canola oil
1/4 cup packed dark brown sugar
1 tablespoon ground cinnamon
1/2 teaspoon salt, or to taste
5 cups rolled oats, (not quick-cooking)
1 cup toasted wheat germ
1 cup whole almonds, coarsely chopped (4 1/2 ounces)
1/2 cup sunflower seeds, (2 ounces)
1 cup dried cranberries, divided

Preparation

Position racks in the top and bottom thirds of the oven; preheat to 325°F. Coat 2 large baking sheets with sides with cooking spray.
Whisk apple juice concentrate, maple syrup, oil and brown sugar in a medium saucepan. Bring to a simmer over medium-high heat, stirring occasionally. Remove from heat; stir in cinnamon and salt.
Mix oats, wheat germ, almonds and sunflower seeds in a large bowl. Stir in the juice mixture; toss to coat. Spread the granola evenly on the prepared baking sheets.
Bake the granola for 15 minutes, stirring once or twice. Reverse sheets top to bottom and back to front. Continue baking until lightly browned and aromatic, stirring frequently, about 15 minutes more. Transfer the baking sheets to wire racks; stir 1/2 cup dried cranberries into the granola on each sheet. Let cool completely.

Tips & Notes

Make Ahead Tip: Store granola in airtight containers for up to 2 months.

Dark Chocolate Sauce



Ingredients

• 1 cup packed light brown sugar
• 2/3 cup unsweetened cocoa powder
• 1 1/2 cups 1% milk
• 2 ounces chopped bittersweet or semisweet chocolate
• 1 teaspoon vanilla extract

Preparation

1. Whisk brown sugar and cocoa powder in a large heavy saucepan. Gradually whisk in milk until a smooth paste forms. Bring to a simmer, whisking constantly. Reduce heat to low and simmer, whisking constantly, for 4 minutes. Remove from heat and add chopped chocolate; stir until melted. Stir in vanilla. Let cool slightly; serve warm.

Tips & Notes

• Make Ahead Tip: Cover and refrigerate for up to 2 days.

FRIDAY FARE: Super Foods - Salmon

Today's Super Food is Salmon. On Dr. Weil's Daily Blog, I found the following information...

Salmon is an excellent source of high-quality protein and essential omega-3 fatty acids. Omega-3s offer protection against:

• Heart attack and stroke
• Cancer
• Inflammatory diseases such as rheumatoid arthritis
• Mental and emotional problems

Dr. Weil likes Wild Alaskan Salmon!

I don't really like fish, so I'm not sure if the recipe I picked out is good, but try it - and let me know. I'll just take your word for it. ;-)

Salmon Scallopini with Almond Orzo

-This recipe comes from Health.com-

(I picked this recipe because it also includes almonds - another super food, plus I LOVE capers! Try to use Smart Balance instead of butter to cut back on fat.)

Ingredients

• Orzo
• Butter
• Sliced almonds
• 1 (7-ounce) salmon fillet, cut into 1/4-inch-wide slices
• Lemon juice
• Drained capers

Preparation

Cook 1/2 cup orzo according to package directions; drain, reserving 1/2 cup liquid. Melt 1 teaspoon butter in a nonstick skillet over medium heat. Brown 2 tablespoons almonds; set aside. Season salmon with salt and pepper. Sauté on both sides until done. Divide orzo and salmon between 2 plates. Add reserved liquid to skillet with 2 tablespoons juice and 1 tablespoon capers. Bring to a boil. Stir in 3 teaspoons butter and almonds. Spoon over plates.

TUESDAY TIPS - Walking, Weight Loss, and Healthy Fruit

Helpful tips - from Healthy Utah magazine, November 2010 issue:

Recent studies show that a brisk 30-minute walk five times a week, and shedding 10 pounds, can not only keep your health in check but it can also cut your risk of Type II Diabetes in half.

5 ways to avoid weight gain:

1. Fill up on protein before heading to a party - eat a cup of nuts. This will help to prevent overeating due to hunger.

2. Donate leftovers to local charities - don't keep large amount of leftovers in your fridge, you'll continuously pick at them until they are gone.

3. Create your favorite recipes with healthier alternatives - make small changes, like using margarine instead of butter to cut the fat.

4. Use a smaller plate - fill up an appetizer plate, and trick yourself into thinking you are indulging

5. Drink water - fill up on zero-calorie liquids before eating, and you'll feel full before your meal.

Eating the wrong fruits can be worse than eating none at all. Fruits are very similar to breads, pastas, rice, and other high carbohydrate-rich food - they are also high in carbs. Choose the fruits that are lower in sugar.

Top 5 fruits:

Raspberries - excellent source of fiber, rich source of vitamin C and magnanese. They rank near the top of all fruits for antioxidant strength and contain many anti-disease properties, helping to fight against inflammation, chronic pain, cancer, cardiovascular disease, diabetes, allergies, age-related cognitive decline and eyesight degeneration.

Blackberries - high nutritional contents of dietary fiber, vitamin C, vitamin K, folic acid and manganese. They also have strong anti-oxidant levels, and contain copious amounts of omega-3 and omega-6 fatty acids. Kiwi - rich source of vitamin C and vitamin K. Good source of potassium.

Kiwi also deliveres a mild laxative effect, possibly because of the high level of dietary fiber.

Strawberries - good source of fiber, low in calories. An excellent source of vitamin C and flavonoids.

Oranges - excellent source of vitamins A and C, powerful antioxidants. Good source of fiber when the pulp is consumed. The white pith also contains flavonoids.

FRIDAY FARE: Super Foods - Strawberries

The next food in our Super Foods series is: STRAWBERRIES

From NEWSMAX.COM:

"Recently USDA scientists named the top 20 "superfoods" with the highest concentrations of disease-fighting compounds per serving. These super foods include: small red beans, wild blueberries, red kidney beans, pinto beans, blueberries (cultivated), cranberries, artichokes, blackberries, prunes, raspberries, strawberries, Red Delicious apples, Granny Smith apples, pecans, sweet cherries, black plums, Russet potatoes, black beans, red plums, Gala apples.

One serving of strawberries - about eight medium strawberries - is high in fiber and an excellent source of Vitamin C. Potassium, one of the beneficial nutrients found in strawberries, is important for maintaining a healthy blood pressure. Eating foods that are high in potassium and low in sodium my reduce the risks of hypertension and stroke. A serving of strawberries provides close to 10 percent of the daily value for potassium.

Eating a wide variety of these fruits and vegetables can help protect you from heart attacks, strokes, cancer, Parkinson's and Alzheimer's disease, say researchers."
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I found these yummy sounding, healthy, recipes for you... ENJOY!

Spicy Strawberry Kiwi Peach Salsa

Ingredients

• 1 ripe peach - peeled, pitted, and diced
• 1 kiwi, peeled and diced
• 4 fresh strawberries, diced
• 1/2 jalapeno pepper, seeded and diced
• 1 tablespoon lime juice
• 1 green onion, chopped
• 2 tablespoons chopped fresh cilantro
• 1 pinch salt

Directions

1. Combine the peach, kiwi, strawberries, jalapeno pepper, lime juice, green onion, cilantro, and salt in a bowl; gently stir to combine.

Banana Berry Smoothie



Ingredients

1 cup milk
1 banana
3 large strawberries
1 tablespoon vanilla yogurt
1 teaspoon honey

Directions

In a blender, combine milk, banana, strawberries, yogurt and honey. Blend until smooth. Pour into glass and serve.

FRIDAY FARE: Super Foods - Eggs

This week's Super Food is: EGGS

The following information comes from EverydayHealth.com...

"The best protein source on the planet, eggs consistently outrank milk, beef, whey, and soy in the quality of protein they provide. In addition to containing all nine essential amino acids, eggs are loaded with nutrients. "And for God's sake, eat the yolks," says Bowden. People avoid the yolks because they fear cholesterol, but egg yolks contain choline, which helps protect heart and brain function and prevents cholesterol and fat from accumulating in the liver."

On Healthybodydaily.com, eggs are listed as one of Dr. Oz's 4 super value super foods:

"For those worried about cholesterol, studies have also shown that an egg a day will not significantly affect your cholesterol levels. A half-dozen eggs cost about $1, or approximately 17 cents a day."

Let's do 3 healthy egg recipes (because I can't decide on just one!) These all come from Fitnessmagazine.com.

Recipe #1 - Mexican Egg Scramble

Ingredients

3 egg whites (or use the whole egg - remember, the yolk is where that choline is)
1/4 cup canned black beans
1 ounce reduced-fat cheddar cheese (I use Sharp cheddar - just a tiny bit packs a huge taste)
2 tablespoons salsa

Directions

Scramble 3 eggs/egg whites with 1/4 cup canned black beans (rinsed and drained) and 1 ounce reduced-fat cheddar cheese. Top with 2 tablespoons salsa, or to taste.

Recipe #2 - Egg White Muffin Melt

Ingredients

3 egg whites
Whole-grain English muffin
1/2 cup spinach
1 slice reduced-fat cheddar cheese
1 slice tomato

(that's 3 Super Foods - eggs, spinach, and tomato!)

Directions

Scramble 3 egg whites. Cover half of a whole-grain English muffin with 1/2 cup spinach and the other half with 1 slice reduced-fat cheddar cheese; toast until cheese is melted. Add egg and 1 slice tomato.

Recipe #3 - Sliced Egg and Tomato Sandwich with Pesto Mayonnaise

Ingredients

1 tablespoon reduced-fat mayonnaise
1 1/2 teaspoons basil pesto
2 slices whole-grain bread
1 hard-boiled egg, thinly sliced
1 small tomato, cored and thinly sliced
Kosher or coarse salt and freshly ground black pepper

Directions

In a small bowl, combine mayonnaise and pesto. Season with salt and pepper to taste. Spread mixture on 1 slice of bread; cover with egg, tomato, and remaining bread

TUESDAY TIDINGS - The Importance of Healthy Eating and Exercise

While I was at the breast cancer retreat this last weekend, the other survivors and I were able to sit down and talk to a doctor for about an hour and a half, and get a bunch of our questions answered. One of the things the doctor told us is that the most important thing for a survivor to do is get healthy and stay healthy by exercising and eating right.

This reminded me of a quote I read recently from singer Sheryl Crow, a breast cancer survivor: "Anyone who's diagnosed with anything will agree that such news is not only a showstopper, but also an opportunity to recreate the way you live and how you look at life."

Sheryl recently co-wrote a cookbook focusing on tasty and nutritious food, titled "If It Makes You Healthy".

In the forward of this cookbook, Sheryl talks about the fact that before her cancer diagnosis, she had always been healthy and fit, but hadn't been a healthy eater. She has re-invented the way she eats, and talks about being on what she calls the "Eskimo Diet" - salmon, brown rice, and colorful vegetables - the more colorful, the better.

A few of the helpful hints in the book: use spices that have cancer-fighting properties, such as cinnamon and cumin; meet with a nutritionist; learn the benefits of nutrients like Omega-3 and lycopene; it's ok to be a little indulgent once in a while - eat dessert! Just make it a healthy dessert.

There are so many other great things in this cookbook. It's full of good, healthy recipes. I can't wait to try some of them.

(If you are interested in reading the article about Sheryl Crow in Prevention Magazine, it's called "Sheryl Crow's Change of Heart", and can be found in the May 2011 issue. Click HERE to go to Prevention's website and read the article.)

We also talked to the doctor about exercise. I can't remember exactly what she said (thank you, chemo brain), but I do know that even just walking 3-4 times a week can make a big difference. You don't have to be an exercise nut to gain benefits.

There were a lot of things I learned during the retreat that will change my life for the better. The suggestion to eat healthy food and exercise are some of the most important!

FRIDAY FARE: Super Foods - Spinach

I was gone to a breast cancer retreat this last weekend, so I didn't get to update the blog. But, I didn't really want to skip the Friday Fare, so here is the healthy recipe for last week... on the way home, I had a really yummy salad at Kneaders, that was made with SPINACH - so, that's the super food for this week.

For the information on spinach, I went to a website called Superfoodsrx.com. Here's what they have to say about this super food:

"Spinach and it’s green, leafy sidekicks, are among the most nutritious foods on earth. Calorie for calorie, spinach provides more nutrients than any other food. Low in calories and jam-packed with nutrients, spinach should be a regular part of your daily menu. Overwhelming research has demonstrated an inverse relationship between spinach consumption and the following:

Cardiovascular disease, including stroke and coronary artery disease
Cancer, including colon, lung, skin, oral, stomach, ovarian, prostate and breast
Age related macular degeneration (AMD)
Cataracts

In addition, preliminary research suggests that spinach may help prevent or delay age-related cognitive decline."

What is so powerful about spinach?

"The list of compounds that have been discovered in spinach is truly impressive. Beyond the iron that Popeye was yearning for, spinach contains carotenoids, antioxidants, vitamin K, coenzyme Q10, B vitamins, minerals, chlorophyll, polyphenols, betaine and, interestingly, plant-derived omega-3 fatty acids."

Here's a recipe for a salad very much like the one I had yesterday - it was SO yummy!

Grilled Chicken, Spinach, and Strawberry Salad with Raspberry Vinaigrette


Ingredients

1 package of baby spinach
2 cups of sliced strawberries
2 chicken breast (I would cut into pieces and then cook in a little bit of olive oil and whatever seasoning if your favorite - that way, the chicken will have wonderful flavor on every part of each piece!) Try it without the chicken, if you don't want the meat.
crumbled Feta cheese
Candied nuts (you can use whatever nuts you like - I love the pecans with this salad.)

Directions

After cooking the chicken, toss everything together. It's really good when the chicken is warm, or you can try it cold, as well.

Raspberry Vinaigrette Dressing
(found on Myrecipes.com)

Ingredients

1/3 cup raspberry vinegar
1 tablespoon Dijon mustard
1/2 teaspoon sugar (you can use something healthier here)
1/2 teaspoon salt
1/2 teaspoon pepper
1/2 cup olive oil

Directions

Whisk together the first 5 ingredients, and then add olive oil.

Another dressing recipe - this one is super easy!
(This one came from allrecipes.com.)

Ingredients

1/4 cup olive oil
1 cup seasoned rice vinegar
1 (10 ounce) jar seedless raspberry jam

Directions

Whisk everything together. If you are watching your sugar intake, use a sugar-free jam.

ENJOY!!

FRIDAY FARE: Super Foods - Kidney Beans

Sorry I've been so neglectful with the blog this week! Yesterday was Friday Fare - and I should have posted another healthy recipe, but I didn't. Oops! So, I'll do it today. For the past 4 weeks, we've been talking about different "Super Foods", and this week is: Kidney Beans. The following information comes from Allrecipes.com...

"There are 112 calories in 1/2 cup of kidney beans.
Benefits: Eating beans four times a week--in baked beans, bean dip, chili, or a salad sprinkled with chickpeas or black beans--could cut your risk of coronary heart disease by 20 to 30 percent. They are rich in LDL-lowering soluble fiber (2 grams in a 1/2-cup serving) and homocysteine-controlling folate, as well as blood pressure-easing potassium and magnesium.

Bonus: Thanks to healthy doses of fiber and protein, beans give you steady energy, not a sudden rise (and fall) of blood sugar that ups your risk of metabolic syndrome and weight gain."

The recipe I chose to share is:

Mexican Bean and Rice Salad
(found on Allrecipes.com)

Ingredients

2 cups cooked brown rice
1 (15 ounce) can kidney beans, rinsed and drained
1 (15 ounce) can black beans, rinsed and drained
1 (15.25 ounce) can whole kernel corn, drained
1 small onion, diced
1 green bell pepper, diced
2 jalapeno peppers, seeded and diced
1 lime, zested and juiced
1/4 cup chopped cilantro leaves
1 teaspoon minced garlic
1 1/2 teaspoons ground cumin
salt to taste

Directions

In a large salad bowl, combine the brown rice, kidney beans, black beans, corn, onion, green pepper, jalapeno peppers, lime zest and juice, cilantro, garlic, and cumin. Lightly toss all ingredients to mix well, and sprinkle with salt to taste.
Refrigerate salad for 1 hour, toss again, and serve.

FRIDAY FARE: Super Foods - Milk

This week's Super Food is: MILK

Milk is a great source of calcium, (which lowers blood pressure),magnesium, and potassium.

There are several benefits to drinking milk... here are some from Allrecipes.com - "Your heart--and your waistline--love it when you have a milk mustache. (So, of course, do your bones!) A growing stack of research proves that calcium and other minerals in milk help lower blood pressure by keeping arteries flexible and helping your kidneys flush pressure-boosting sodium out of your body. A glass of cold moo juice at lunch or a generous splash on your morning cereal could cut your risk of insulin resistance--a potent heart disease risk factor--by 71 percent and help you lose weight. How? Mayo Clinic researchers suspect that calcium "down-regulates" fat absorption by fat cells and "up-regulates" fat burning."

SWEET! I love milk. I was reading recently in "Prevention" that there is a secret weapon that will speed muscle repair after exercise (because of carbs and protein) - Chocolate Milk! Sip 8 ounces of the low-fat kind after you exercise. I actually take it a step further, and have a chocolate protein shake, but add low-fat milk instead of water. 2 tablespoons of chocolate milk mix adds 60 calories to your milk, but you really only need about 1 tablespoon to have a rich, yummy treat.

A few ways to add low-fat or fat-free milk to your diet:
1. Make hot cereals or low-sodium soups with milk instead of water
2. Have a cup of hot cocoa: add 1 cup of milk, 2 packets of sugar substitute and cocoa together and heat in a pan.
3. Make sugar-free instant pudding with low-fat or fat-free milk. Serve with berries.
4. Puree fat-free or low-fat cottage cheese and fat-free evaporated milk with some lemon juice and rosemary for a light pasta sauce
5. Most fast food restaurants offer low-fat milk, so order that for your drive through treat.

Ok, so today I picked a pudding recipe to use our Super Food ingredient...

PUMPKIN PIE TARTLET

(A rich, guilt-free treat! Only 97 calories and 1 gram of fat.)

Ingredients

16 (2 1/2-inch) foil baking cups
Nonstick cooking spray
3/4 cup granulated sugar
1 tablespoon cornstarch
1 teaspoon ground cinnamon
1/2 teaspoon ground ginger
1/2 teaspoon salt
2 large egg whites
1 (15 ounce) can LIBBY'S® 100% Pure Pumpkin
1 (12 fluid ounce) can NESTLE® CARNATION® Evaporated Fat Free Milk
1 cup fat free whipped topping
12 small gingersnap cookies, broken into 1/4-inch pieces

Directions

Preheat oven to 350 degrees F. Place baking cups on baking sheet with sides. Spray each cup with cooking spray.
Combine sugar, cornstarch, cinnamon, ginger and salt in small bowl. Beat egg whites in large bowl. Stir in pumpkin and sugar mixture. Gradually stir in evaporated milk. Spoon 1/4 to 1/3 cup of mixture into each prepared cup.
Bake for 25 to 28 minutes or until knife inserted near centers comes out clean. Cool on baking sheet for 20 minutes. Refrigerate for at least 1 hour. Top each with whipped topping and gingersnap crumbs.

FRIDAY FARE: Super Foods - Carrots

The next Super Food I'm introducing is CARROTS. Carrots are one of the top sources of beta-carotene, which is an antioxidant that protects arteries. There are 32 calories in one medium-sized carrot. Cooked carrots have twice the antioxidant power of raw carrots because heat breaks down tough cell walls so that your body can use what's inside. Carrots also provide potassium and magnesium - which can lower blood pressure. They are have folate, vitamin B6, and the antioxidants alpha-carotene, lutein, and zeaxanthin.

Here are some ideas on getting more carrots into your diet (from Allrecipes.com)

1. Set out a bowl of baby carrots when you're cooking as a healthy snack that won't fill you up with unwanted calories or wreck your appetite

2. Buy sliced and shredded carrots in the produce department; add them to soups, salads, and casseroles.

3. Instead of chips, serve pre-sliced carrots with dip

4. Add finely grated carrots to muffins, tuna or salmon salad, and casseroles

5. Microwave baby carrots and stir in a dollop of honey for a sweet side dish

6. Roast carrots in the oven with olive oil

Ok, so let's get on with the healthy recipe - this one got rave reviews!!

CARROT RICE
"Fragrant basmati rice sauteed with carrots, onions, fresh ginger, peanuts, and cilantro. You will be surprised to taste this delicious rice."

Ingredients

1 cup basmati rice
2 cups water
1/4 cup roasted peanuts
1 tablespoon margarine
1 onion, sliced
1 teaspoon minced fresh ginger root
3/4 cup grated carrots
salt to taste
cayenne pepper to taste
chopped fresh cilantro

Directions

Combine rice and water in a medium saucepan. Bring to a boil over high heat. Reduce heat to low, cover with lid, and allow to steam until tender, about 20 minutes. While rice is cooking, grind peanuts in a blender and set aside. Heat the margarine in a skillet over medium heat. Stir in the onion; cook and stir until the onion has softened and turned golden brown about 10 minutes. Stir in ginger, carrots, and salt to taste. Reduce heat to low and cover to steam 5 minutes. Stir in cayenne pepper and peanuts. When rice is done, add it to skillet and stir gently to combine with other ingredients. Garnish with chopped cilantro.

FRIDAY FARE: Super Foods - Apples

BANANA-APPLE-CRANBERRY MUFFINS


The next "super food" is APPLES. I found this recipe on fitsugar.com and it looks pretty good. There are additional fruits besides the banana, so you use less sugar than normal muffins. It's naturally sweet and full of fiber!

Ingredients

3 ripe bananas
1 apple
1 cup of dried cranberries
1 egg
1 tsp cinnamon
1 tsp salt
1 1/2 cups wheat flour
1/2 cup sugar
1/2 cup walnuts
oil (for the pan)

Directions

Preheat the oven to 325° F. Peel all three bananas and mash them in a bowl with a fork. Now peel and dice the apple and add that to the bowl with the mashed up bananas. Add the egg, cranberries, cinnamon, and salt, and mix well with a fork. Add the flour and sugar, and stir it all up until it's all moist. Now use the oil to grease two mini muffin pans. Spoon batter and fill up each hole all the way. Top with a sprinkle of walnuts.

Bake the muffins for about 20 minutes. You'll have enough batter to fill another mini muffin tin, and maybe an additional half, making a total of 42 mini muffins.

FRIDAY FARE: Super Foods - Almonds

I was reading and researching on allrecipes.com about what they call "super foods". I found it very interesting, and thought I'd share a little bit here...

"Superfoods such as [almonds, apples, carrots, milk, kidney beans, salmon, yams and sweet potatoes, spinach, dark chocolate, strawberries, cranberries, and whole grains] work better than supplements to slash your risk of heart disease. Not only do they entertain your taste buds like a four-star chef, they also battle all six deadly heart attackers at the same time. Specifically, these amazing foods can:

* Reduce your risk of artery-clogging atherosclerosis
* Whittle away at cholesterol
* Lower your blood pressure
* Cool inflammation
* Neutralize damaging free radicals
* Reduce your chances of developing metabolic syndrome by keeping blood sugar lower and steadier
* When eaten in healthy portions, help you lose weight"

They also gave a tip I've heard quite often: you can find these "super foods" in the outside aisles of the supermarket - just shop around the perimeter. I thought for the next several "Friday Fare" posts, I'd find one or two healthy recipes that incorporate each of these super foods, and share them here. If you've got any ideas, let me know.

Today: ALMONDS

"Super nutrients: Monounsaturated fat, magnesium, calcium, potassium, fiber.
Serving size. 1 ounce (about 24 almonds); 160 calories.
Benefits: A single serving of these crunchy, protein-packed nuggets provides a whopping 9 grams of monounsaturated fat to help slash LDLs ("bad" cholesterol) and boost HDLs ("good" cholesterol). Simply choosing almonds instead of a doughnut, chips, or pretzels for two snacks a day could cut LDLs nearly by 10 percent. Almonds also pack 6 percent of your daily calcium quota and 20 percent of the magnesium you need--two minerals proven to help lower blood pressure. Bonus: You get 35 percent of the Daily Value (DV) for vitamin E, an artery-protecting antioxidant, as well as 3 grams of fiber. Just be sure to stop with one handful at snack time--advice that holds true for all nuts because they're calorie-dense.

Good ideas:

"One serving of almonds fits neatly into an empty Altoids mints tin. Fill the tin each morning and slip it into your purse or briefcase. Toss some almonds into salads, stir-fries, fruit salad, or hot or cold cereal. Keep slivered and sliced almonds on hand (store them in the freezer for freshness) to add to vegetable dishes, muffins, and cookies."

RECIPE: Almond Lemon Chicken (serve over brown rice)
(a few suggestions on this recipe - cut out some of the oil and all of the butter. Use white cooking wine to brown chicken in, lemon zest with the juice, and low-sodium bouillon.)


Ingredients

5 tablespoons lemon juice
3 tablespoons Dijon-style prepared mustard
2 cloves garlic, chopped
1/4 teaspoon ground white pepper
6 1/2 tablespoons olive oil
6 skinless, boneless chicken breasts
1 cup sliced almonds
2 cups chicken broth
1 teaspoon cornstarch, dissolved in 1 tablespoon water
2 tablespoons orange marmalade
2 tablespoons butter, cut into pieces
2 tablespoons chopped fresh parsley
1/4 teaspoon crushed red pepper flakes
6 slices lemon, for garnish


Directions

Combine the lemon juice, mustard, garlic and white pepper. Beat in 5 tablespoons of the olive oil. Put the chicken in a shallow container and pour the lemon mixture over it. Cover and refrigerate for at least 1 hour.

In a large skillet, saute the almonds in 1/2 tablespoon of the olive oil until golden. Remove from skillet and reserve. Wipe out the skillet. Drain the chicken, reserving the lemon marinade. Add remaining 1 tablespoon olive oil to skillet, then add chicken breasts and brown over high heat until breast is brown on each side (6 to 10 minutes). Remove from skillet and reserve.

Strain the lemon marinade into the skillet. Bring to a boil and boil for 1 minute. Add chicken broth and cornstarch/water mixture. Cook over high heat, stirring occasionally, until the mixture reduces by half (about 5 minutes). Add marmalade and stir over medium heat until melted. Stir in the butter a bit at a time over high heat, stirring constantly. Stir in parsley and red pepper flakes. Return chicken to skillet and heat through. Add reserved almonds and garnish with lemon slices.

ENJOY! Leave a comment and tell me how you liked it.

Next Friday: Apples

-Kara

FRIDAY FARE: Healthy Eating Out!

Today, I found an article at Health.com, that talked about America's Top 10 Healthiest Choices for fast food restaurants. Here in Utah, we are able to go to 5 of the Top 10. Since we probably all eat out every once in a while, I thought I'd mention those 5 restaurants here - for your information. I've used parts of the reviews and the pictures from the article here:


#2 - JASON'S DELI
Thumbs Up: Devotion to organic food - 1/5 of all ingredients are organic. Creative salads. Ultrahealthy sandwiches. Whole wheat wraps.
Danger Zone: High sodium in some sandwiches
Locations: Salt Lake City, Orem, and Murray


#4 - NOODLES AND COMPANY
Thumbs Up: Only healthy soybean oil is used in sauteing. Whole grain linguine noodles. You choose what goes into your dish. Lean proteins and organic tofu are options.
Danger Zone: Desserts are very high in fat and calories.
Locations: Orem, Salt Lake City, and Draper


#6 - CHIPOTLE MEXICAN GRILL
Thumbs Up: Buffet-style gives you complete control over ingredients. Organic homone-and-antibiotic-free meats. You can skip the high-carb tortilla with Burrito Bowls.
Danger Zone: Don't go wild on cheese and sour cream!
Locations: 2 in Salt Lake City, Cottonwood Heights


#8 - MCDONALDS
Thumbs Up: You can choose apple dippers instead of fries in the Happy Meal. Lowfat milk or juice instead of soda. Fries are cooked in Canola Oil. Grilled Chicken Wrap - only 270 calories.
Danger Zone: Super-sizing!
Locations: Just look around!


#9 - EINSTEIN BROS. BAGELS
Thumbs Up: Reduced fat schmears. Other toppings available - hummus and peanut butter. Good Grains bagel has 4 grams of fiber. Salads, and fruit salad.
Danger Zone: "Overstuffed" sandwiches high in calories.
Locations: Provo, Salt Lake City, Midvale

The other restaurants on the list, that are not located in Utah, are:

#1 - Panera Bread
#3 - Au Bon Pain
#5 - Corner Bakery Cafe
#7 - Atlanta Bread
#10 - Taco Del Mar

If you'd like to read the full article, go to:
Health.com

TUESDAY TIDINGS: METROMINT 100% PURIFIED WATER

I was reading Brenda Coffee's blog again this week, and she mentioned some water that I thought sounded interesting. So here's your TUESDAY TIDINGS:

METROMINT WATER IS HERE!

Metromint water is 100% purified water, 100% pure mint. There are several different flavors:
Orangemint, Lemonmint, Peppermint, Spearmint, Chocolatemint, Cherrymint, and Goodberrymint.

You can get this online (click on the link above), or buy it at Smith's in Saratoga Springs and Macey's in Orem.

Let me know how you like it! I'm going to go find some tomorrow. ;-)

-Kara

TUESDAY TIDINGS - Active Calories vs. Couch Potatoe Calories

I was reading something I found quite interesting today in the March issue of Prevention magazine. It's an article about Active Calories vs. Couch Potato Calories. It's adapted from The Active Calorie Diet by Leslie Bonci, RD.

The idea is that all calories are not the same - some foods take more work to eat, and therefore burn more calories while you're digesting them. Just the act of chewing foods like fruits, vegetables, whole grains, and lean meats can increase your calorie burn by up to 30%! There are also calories from some sources that you may never have thought of, that are easy to add to your meals, and can give you an even bigger calorie burn (and can boost your metabolism by as much as 12%.)

There are 4 types of Active Calories that will stimulate your body to burn more calories:

1. Chewy Foods (lean meats, nuts, whole fruits and vegetables). These calories make your body work right off the fork.

2. Hearty Foods (fruits, vegetables, brown rice, whole grains, and cereals). In addition to being chewy, these calories are packed with fiber - they take up more room in your stomach. They fill you up faster, and leave less room for seconds.

3. Energizing Foods (coffee, black and green tea, dark chocolate). Coffee and black tea have metabolism-boosting caffeine. Just don't load them up with milk, cream, or sugar. Green tea contains catechins - an antioxidant that raises resting metabolism by 4%. Dark chocolate contains both catechins and caffeine - but it's recommended that you stick to just 1 oz. per day to limit calories and fat.

4. Warming Foods (peppers, cinnamon, ginger, garlic, cloves, mustard, vinegar). These things help up your energy expenditure for several hours after eating.

The article goes on to say that you should consume all four types of Active Calories each day. Healthy fats, such as nut butters, avocados, and salad dressings can also help boost fat burn - you just need to limit them to 1 tablespoon for nut butters and salad dressings, and 1/8 of an avocado.

Also, drink 2 glasses of water with every meal to prevent digestive problems from all the protein and fiber.

Here's a list of Couch Potato Calories - foods that are so easily digested that you're likely to absorb every calorie and store it as fat. The result: Even if you don't overeat, you may still gain weight...

1. Pantry Stuffers (Candy bars and candy, fruit punch or fruit juice cocktails, sweetened cereals, soda, and sweet tea). These refined and sugary foods take ZERO energy to digest. Watch out for packaging listing corn syrup, molasses, honey, and juice concentrate.

2. The Imposters (Breaded chicken patties, chicken nuggets, burgers that aren't 100% beef or turkey, veggie burgers, bologna, salami, hot dogs). BEWARE of processed foods that are advertised as the real thing - there's really no meat or substance and they're fattened up with fillers.

3. The Binge Brigade (Pasta, white rice, refined bread, muffins, bagels, French fries, potato chips, biscuits, cookies, pies, pastries, doughnuts, ice cream). Once you start, you just can't stop eating these starchy, high-carb foods!

If you'd like to read the entire article, and get a 5-day meal plan, look for the March 2011 Prevention magazine, page 88 - "Turn Up The Heat", or click on the following link to read it online: http://www.prevention.com/health/weight-loss/eat-to-lose-weight/healthy-foods-that-boost-metabolism/article/81e365680a90e210VgnVCM10000030281eac____

TUESDAY TIDINGS - Mayo Clinic Tips for Caring for Your Body After Treatment

I read an article on the Mayo Clinic website, that listed several steps we can take to feel better and improve our quality of life after our cancer treatments. If you are like me, you probably want your good health back as soon as possible. When I've asked cancer survivors how long it takes to feel 'normal' again, I've heard several different answers - but 5 years seems to be the one most people agree on. 5 years! I don't know about you, but that is just too long for me. There has got to be a way to expedite feeling better, right? I think that if we follow the steps listed on the Mayo Clinic website, we'll be on our way to feeling more healthy and more ourselves, sooner.

The following information is quoted directly from the article, 'Cancer Survivors - Care For Your Body After Treatment'.

Exercise

Regular exercise increases your sense of well-being after cancer treatment and can speed your recovery. Cancer survivors who exercise often experience:

• Increased strength and endurance
• Stronger immune systems
• Fewer signs and symptoms of depression
• Less anxiety
• Reduced fatigue
• Less difficulty sleeping
• Improved mood
• Higher self-esteem

Adding physical activity to your daily routine doesn't take a lot of extra work. Focus on small steps to make your life more active. Take the stairs more often or park farther from your destination and walk the rest of the way. Check with your doctor before you begin any exercise program.

With your doctor's approval, start slowly and work your way up. The American Cancer Society recommends adult cancer survivors exercise for at least 30 minutes five or more days a week. As you recover and adjust, you might find that more exercise makes you feel even better.

Sometimes you won't feel like exercising, and that's OK. Don't feel guilty if lingering treatment side effects, such as fatigue, keep you sidelined. When you feel up to it, take a walk around the block. Do what you can, and remember that rest also is important to your recovery.

Exercise has many benefits and emerging evidence suggests that it may also reduce the risk of a cancer recurrence and reduce the risk of dying of cancer. Many cancer survivors are concerned about cancer recurrence and want to do all they can to avoid it. While the evidence that exercise can reduce the risk of dying of cancer is preliminary, the evidence for the benefits of exercise to your heart, lungs and other body systems is substantial. For this reason, cancer survivors are encouraged to exercise.

Eat a Balanced Diet

Vary your diet to include lots of fruits and vegetables, as well as whole grains. When it comes to selecting your entrees, the American Cancer Society recommends that cancer survivors:

• Eat five or more servings of fruits and vegetables every day
• Choose healthy fats, including omega-3 fatty acids, rather than saturated fats or trans fats
• Select proteins that are low in saturated fat, such as fish, lean meats, eggs, nuts, seeds and legumes
• Opt for healthy sources of carbohydrates, such as whole grains, legumes, and fruits and vegetables

This combination of foods will ensure that you're eating plenty of the vitamins and nutrients you need to help make your body strong.

It's not known if a certain diet or certain nutrients can keep cancer from recurring. Studies examining low-fat diets or diets that contain specific fruits and vegetables have had mixed results. In general, it's a good idea to eat a varied diet that emphasizes fruits and vegetables.

While it may be tempting to supplement your diet with a host of vitamin and mineral supplements, resist that urge. Some cancer survivors think that if a small amount of vitamins is good, a large amount must be even better. But that isn't the case. In fact, large amounts of certain nutrients can hurt you. If you're concerned about getting all the vitamins you need, ask your doctor if taking a daily multivitamin is right for you.

Maintain a Healthy Weight

You may have gained or lost weight during treatment. Try to get your weight to a healthy level. Talk to your doctor about what a healthy weight is for you and the best way to go about achieving that goal weight.

For cancer survivors who need to gain weight, this will likely involve coming up with ways to make food more appealing and easier to eat. You and your doctor can work together to control nausea, pain or other side effects of cancer treatment that are preventing you from getting the nutrition you need. Losing even more weight can reduce your quality of life and make recovery more difficult.

For cancer survivors who need to lose weight, take steps to lose weight slowly — no more than 2 pounds a week. Control the number of calories you eat and balance this with exercise. If you need to lose a lot of weight, it can seem daunting. Take it slowly and stick to it. Any amount of weight loss can help you feel better about yourself and improve your health.

Stop Using Tobacco

Kick the habit once and for all. Smoking or using chewing tobacco puts you at risk of several types of cancer. Stopping now could reduce your risk of cancer recurrence and also lower your risk of developing a second type of cancer (second primary cancer).

If you've tried quitting in the past but haven't had much success, seek help. Talk to your doctor about resources to help you quit.

Drink Alcohol in Moderation, if at all

If you choose to drink alcohol, keep it to a minimum. Women and anyone over 65 should drink no more than one drink a day, and men should drink no more than two drinks a day.

Alcohol does have health benefits in some people — for instance, consuming a drink a day can reduce your risk of heart disease. But it also increases the risk of certain cancers, including those of the mouth and throat. While it isn't clear whether drinking alcohol can cause cancer recurrence, it can increase your risk of a second primary cancer.

Weigh the risks and benefits of drinking alcohol and talk it over with your doctor.

Do What You Can

While you may worry that it will take an entire overhaul of your lifestyle to achieve all these goals, do what you can and make changes slowly. Easing into a healthy diet or regular exercise will make it more likely that you'll stick with these changes for the rest of your life.

TUESDAY TIDINGS - 6 Breast Cancer Facts

The following breast cancer facts were found in a pamphlet called "Health Connection", put out by Good Neighbor Pharmacy in October 2010...

Studies have shown that eating more fruits and vegetables helps protect against all kinds of cancer, including breast cancer.

Regular exercise can lower your risk of getting breast cancer by as much as 20 percent.

Try to limit yourself to less than one alcoholic beverage per day to help reduce your breast cancer risk.

Consider losing weight - obese women are more likely to get breast cancer than women who are lean.

Breast-feeding lowers the risk for breast cancer among women with a family history of the disease.

Mammography can detect breast cancer in the early stages when it is most treatable.