News Report

F as in Fat

American's are still getting fatter

Obesity Increases in 28 States


Some helpful links
Action for Healthy Kids

Eat Right

New Book

I just finished reading Dr. Abravanel's Body Type Diet And Lifetime Nutrition Plan. You select a nutrion plan based on which of four glands (Adrenal, Thyroid, Gonadal, Pituitary), if you're a woman, or three glands (Adrenal, Thyroid, Pituitary), if you're a man, is most dominant in your body. You determine your dominant gland by assessing your body image, where you put on weight, personality characterisitcs, and food cravings. This gland is often overstimulated in the process of satisfying cravings. Due to constant overstimulaiton, the dominant gland is exausted, unable to function, and weight gain persists. Dr. Abravanel teaches to avoid foods that you crave and in doing so, you will lose the craving. Eventually, the tired gland will become active again, but you must continue to avoid trigger foods throught your life. He claims that you will lose weight from trouble spots and have greater dieting success as a result of fewer cravings. This book also includes exercise recomendations, weekly menu plans, success strategies, and lots of other good-sound-advice.


I happen to be of the Adernal sort and liked several of the recommendations and guidelines based on my body type. I've always felt a little guily not being able to eat a very big breakfast. You know, Breakfast like a King, Lunch like a Queen, Dinner like a Peasant. Or even keeping meals equally proportinate. This book recommended that my type eat a small breakfast...for me the bigger the breakfast the more I eat ALL DAY...so let's avoid that! I also liked the spacing between meals. 5 hours between breafast and lunch, 6 hours between lunch and dinner. Seems like a long time, but for me it gives my body a chance to digest and spend at least an hour burning in the fat zone. I'm hungry for meals, but am more quickly satisfied.

Anyway, it's one worth reading...and fun to find you type.

So Happy

I just finished a Wheat-Free, Low sodium, High MUFA (monounsaturated fatty acids) Diet! I was so excited for the challenge...and it was...took me a week! If you want to try it out...you have to do something really nice for me or give me a whole bunch of money!

*okay, I'm back (5 mins later). Really, I didn't get to say (write) enough. I'm actually more than excited over this "Menu" as I like to call my meal plans. My client is over 40, just started menopause, has put on 15 lbs for no reason, and feels like poop. I really think this is just the ticket. I'll let you know how it goes.

Flax Seed

If you don't use flax seed in your recipes, you've gotta start! It's got your omega 3-oils, fiber, and is trans fat free. You can use it as an oil or egg substitute. 3 Tbs. Flax seed can replace 1 Tbs. fat or oil. 1 Tbs. Flax seed + 3 Tbs. water can replace 1 egg. Pssst: this info is right on the side of the box.

I do the substitutions a lot. For the Fiber One cookies I may just take out 1/2 the oil and do the other half Flax Seed (the cookie probably needs a little oil to hold it all together). It's not a lot of oil in the first place, but you can never go wrong making something a little bit better.

I always put Flax Seed in my Honey Whole Wheat Bread, and here's another recipe that I like:

Banana-Cinnamon Waffles

Top Waffles with fruit and yogurt!

1 cup all-purpose flour
1/2 cup whole wheat flour (I do the whole thing in wheat flour and it's fine)
1/4 cup buckwheat flour (if you don't have it, just add more regular flour)
1/4 cup ground flax seed
2 Tbs sugar
1 1/2 tsp. baking powder
1/2 tsp ground cinnamon
1/4 tsp salt
1 1/2 cups fat free milk
3 Tbs butter, melted
2 large eggs, lightly beaten
1 large ripe banana, mashed
cooking spray

Mix it all like you should and make it into a waffle in your iron.

Healthy(er) treats

Cookies may never be carrots, but these two recipes were really tasty and not too rough on the old ticker.

My favorite first

Fiber One Crunch Fudge Cookies

1 box (1 lb 2.3 oz) brownie mix
2 cups Fiber One cereal
1/3 cup water
1 egg
1 Tbs. vegetable oil
2 tsp. vanilla
1/8 tsp. ground cinnamon
2 Tbs. miniature semisweet chocolate chips

1. Heat oven to 350. Spray cookie sheet with cooking spray. Mix all ingredients in large bowl. Drop by rounded tablespoonfuls 2' apart on cookie sheet.
2. Bake 10-12 mins until set. Cool 2 mins, remove from cookie sheet and cool completely.

1 cookie: 70 cals, 1g Fat, 13g carbos, 2g Fiber
...it didn't mention sugar, which I assume is high!

I also thought next time I'll substitute some of the oil for ground flax seed and nix the chocolate chips which really didn't stand out to me. ...even better! I just gave these to some 12 & under people and they gobbled them up!

Healthy No Bake Cookies (which I found on Simply Healthful...that link right over there)

6 Tbs. soy or Almond milk (I just used regular)
2/3 c sucanat or 6 Tbs. honey (I used honey)
2 big Tbs. cocoa or carob powder
3 tsp. vanilla or almond ex.
2/3 c peanut or almond butter
1/4 c ground flax seed
2 big Tbs. wheat germ
2 c oats

Mix last 3 ingredients in bowl. In sauce pan, mix first 5 ingredients. Heat just till smooth. Add butter mix to dry mix and blend. Cool a bit and spoon onto wax paper.

Glycemic Index

You've probably thought about, if not heard lots of advice about what you should eat before, during and after a run. If you followed the marathon I just ran, clementines were my energy preference during the race. However, there is a bit of science behind the choices you make. Some foods are easily and quickly broken down into glucose (your muscle's fuel); these foods have a high glycemic index. Other foods break down slowly and are released more gradually into you bloodstream; these foods have a low glycemic index.

Before your run or race (especially longer than an hour), you are better off eating foods with a low glycemic index. These will provide a prolonged and steady supply of glucose for your working muscles. During a run, a high -glycemic food is a good source of quick energy. High-glycemic foods are also your best choice for after a workout to help refuel muscles and begin repair.


So, here's the list:

High Glycemic Index

Glucose 100
Gatorade 91
Potato, baked 85
Cornflakes 84
Rice cakes 82
Cheerios 74
Cream of Wheat, instant 74
Grahm crackers 74
Bagel, plain 72
Bread, white 70
Bread, wheat 69
Raisins 64
Oatmeal 61
Ice Cream 61 (another good reason to indulge!)

Moderate Glycemic Index

Muffin, bran 60
Bran Chex 58
Orange Juice 57
Rice, white long-grain 56
Rice, brown 55
Sweet Potato 54
Banana, ripe 52
Lentil soup 44
Orange 43
Spaghetti (no sauce) 41
Apple 36
Pear 36

Low Glycemic Index

PowerBar 30-35
Yogurt, low fat fruit 33
Milk, skim 32
Apricots, dried 31
Banana, underripe 30
Lentils 29
Kidney beans 27
Barly 25
Grapefruit 25
Fructose 23
(taken from "Sports Nutrition Guidebook")


I found this list to be pretty interesting. Apparently I should start carrying a bowl of Cream of Wheat with me instead of my trusty Clementine!


From "The Complete Book of Running for Women" by Claire Kowalchik

Cookie Love

I wrapped up some of this biscotti from MARTHA for a few Valentine's Day treats. I LOVE this recipe...so tasty, and a healthier way to curb a cookie craving. Here we go.

1/2 cup dried cranberries
1/2 cup boiling water
3 cups all purpose flour, plus more for dusting
2 tsp baking powder
1/4 tsp salt
4 Tbs. unsalted butter, room temp
1 cup sugar, plus more for sprinkling
3 large eggs, plus 1 large egg, lightly beaten
2 tsp pure vanilla extract
1/2 cup pistachios, coarsely chopped

1. preaheat oven to 375. Line baking sheet with parchment paper, set aside. Place cranberries in a small bowl; add boiling water. Let stand until plump, about 15 mins. Drain, and set aside. Sift together flour, baking powder, and salt into a medium bowl; set aside.
2. In the bowl of electric mixer, beat butter and sugar on med speed until light and fluffy. Add 3 eggs, one at a time, beating to incorporate after each addition and scraping down sides of bowl as needed. Beat in vanilla. Add flour mix and mix on low until combined. Mix in cranberries and pistachios.
3. Turn out dough (which is pretty sticky) onto a lightly floured surface; divide in half. Shape each piece into a 16x2 inch log, transfer to prepared baking sheet, about 3 inches apart. Flatten logs slightly with palm of hand. Brush beaten egg over surface of dough and sprinkle generously with sugar.
4. Bake, rotating sheet halfway through, until logs are slightly firm to touch, about 25 mins. Transfer logs on parchment paper to wire rack to cool slightly, about 20 mins. Reduce oven temp to 300.
5. Place logs on cutting board. Using a serrated knife, cut logs crosswise on the diagonal into 1/2 inch thick slices. Arrange slices, cut sides down. Bake until firm to touch, about 30 mins. Remove pan from oven, let cool completely. Can be kept in an airtight container at room temp for up to 1 week.

YUM!

Vitamins and Minerals

I'm still plugging along in my book Food for Fitness by Chris Carmichael and I've come across some more good info. I always like to think that we can get all of the vits and minerals we need from food, but often times we don't eat the right way to ensure that this happens. If you KNOW you're one of those people I would recommend a good supplement. Here are a few tips to getting a quality pill to pop.

Vitamin E: look for the "d-" form instead of the "dl-" form of "d-alpha tocopherol" which is the name of the natural form of the vitamin.

Vitamin A: supplement should contain no more than 5,000 IU because it is a fat-soluble vitamin and can become toxic with excessive supplementation.

Calcium: pick a supplement with chelated calcium instead of calcium carbonate as it is a more absorbable form of calcium. Also, be aware that taking calcium and iron together can inhibit absorption of the iron and other minerals. (Cocoa also decreases the absorption of calcium...causing me to think twice about Hot Chocolate that has "just as much calcium as a glass of milk").

*"GMP" or "cGMP" on the label means current Good Manufacturing Practices.

*When looking ofr chelated minerals, which are more absorbable than non-chelated minerals, the industry leader is Albion.

*"USP" on the label indicates that the product has passed minimum standards on how fast it dissolves.

Next time I'll tell you more about these Vits and Mins, what foods deliver the goods, and other great things.

A new perspective (and a giveaway!)

I am about to finish up a great read Food for Fitness by Chris Carmichael, Neal Armstong's famous coach. This book is written for the serious athlete or someone who would like to become so. However, one of my favorite points he makes is good for EVERYBODY. I'll just quote him on this one.

"I prefer to group foods into three categories: quality carriers, empty carriers, and pollutant carriers. Quality carriers are the nutritional equivalent of the motor yacht: powerful, impressive, and stocked with amenities. Empty carriers are more like your standard rowboat: a no-frills, unrewarding, and inefficient way to get where you're going. Finally, the pollutant carrier is essentially a garbage barge: a vessel whose cargo does you more harm than good."

He then includes a table with some examples of foods from the three categories.

Quality Carriers: Spinach, whole-grain cereal and bread, salmon, sweet potatoes, Kiwi, Chicken breasts, brown rice, soy milk

Empty Carriers: Cola, low-fat candy, Kool Aid, Prestzels, Low-fat cookies, iceberg lettuce, white rice

Pollutant Carriers: Pork rinds, high-fat candy, doughnuts, lard, french fries, fried chicken, high-fat meats


Thinking about food this way has motivated me to think twice about what's on the way to my mouth. Do I want to put something that would pollute my body into my mouth? If I want to run fast, shouldn't I eat some quality carriers?

Hopefully you'll think twice about putting a trash bag full of dirty socks, stinky diapers, and dead bugs (or doughnuts, lard and french fries) into your mouth next time!

I just found this GREAT GIVEAWAY on a DREAMY JOGGING STROLLER! Check it out!

Fiber provided by LeeAnn

www.mayoclinic.com/health/fiber/NU00033 - 36k
Dietary fiber: An essential part of a healthy diet
Dietary fiber offers many health benefits. Here's how to include more in your diet.
Eat more fiber. You've probably heard it before. But do you know why fiber is so good for your health?

Dietary fiber — found mainly in fruits, vegetables, whole grains and legumes — is probably best known for its ability to prevent or relieve constipation. But fiber can provide other health benefits as well, such as lowering your risk of diabetes and heart disease.

If you need to add more fiber to your diet, don't worry. Increasing the amount you eat each day isn't difficult. Find out how much dietary fiber you need and ways to include more high-fiber foods into your daily meals and snacks.

What is dietary fiber?
Dietary fiber, also known as roughage or bulk, includes all parts of plant foods that your body can't digest or absorb. Unlike other food components such as fats, proteins or carbohydrates — which your body breaks down and absorbs — fiber isn't digested by your body. Therefore, it passes virtually unchanged through your stomach and small intestine and into your colon.

Fiber is often classified into two categories: those that don't dissolve in water (insoluble fiber) and those that do (soluble fiber).

Insoluble fiber. This type of fiber promotes the movement of material through your digestive system and increases stool bulk, so it can be of benefit to those who struggle with constipation or irregular stools. Whole-wheat flour, wheat bran, nuts and many vegetables are good sources of insoluble fiber.
Soluble fiber. This type of fiber dissolves in water to form a gel-like material. It can help lower blood cholesterol and glucose levels. You can find generous quantities of soluble fiber in oats, peas, beans, apples, citrus fruits, carrots, barley and psyllium.
The amount of each type of fiber varies in different plant foods. To receive the greatest health benefit, eat a wide variety of high-fiber foods.

Benefits of a high-fiber diet
A high-fiber diet has many benefits, which include:

Prevents constipation. Dietary fiber increases the weight and size of your stool and softens it. A bulky stool is easier to pass, decreasing your chance of constipation. If you have loose, watery stools, fiber may also help to solidify the stool because it absorbs water and adds bulk to stool.
Lowers your risk of digestive conditions. A high-fiber diet may lower your risk of specific disorders, such as hemorrhoids, irritable bowel syndrome and the development of small pouches in your colon (diverticular disease).
Lowers blood cholesterol levels. Soluble fiber found in beans, oats, flaxseed and oat bran may help lower total blood cholesterol levels by lowering low-density lipoprotein, or "bad," cholesterol levels.
Controls blood sugar levels. Fiber, particularly soluble fiber, can slow the absorption of sugar, which for people with diabetes, can help improve blood sugar levels. A high-fiber diet may also reduce the risk of developing type 2 diabetes.
Aids in weight loss. High-fiber foods generally require more chewing time, which gives your body time to register when you're no longer hungry, so you're less likely to overeat. Also, a high-fiber diet tends to make a meal feel larger and linger longer, so you stay full for a greater amount of time. And high-fiber diets also tend to be less "energy dense," which means they have fewer calories for the same volume of food.
Uncertain effect on colorectal cancer. Evidence that dietary fiber reduces colorectal cancer is mixed — some studies show benefit, some show nothing and even some show greater risk. If you're concerned about preventing colorectal cancer, adopt or stick with a colon cancer screening regimen. Regular testing for and removal of colon polyps can prevent colon cancer.

MORE ON THIS TOPIC
Constipation
Cholesterol: The top 5 foods to lower your numbers
Diabetes diet: Guidelines for healthy eating with diabetes
Colon cancer
Energy density and weight loss: Feel full on fewer calories

How much fiber do you need?
How much fiber do you need each day? The National Academy of Sciences' Institute of Medicine, which provides science-based advice on matters of medicine and health, gives the following daily recommendations for adults:

Age 50 and younger Age 51 and older
Men 38 grams 30 grams
Women 25 grams 21 grams

Your best fiber choices
If you aren't getting enough fiber each day, you may need to boost your intake. Good choices include:

Grains and whole-grain products
Fruits
Vegetables
Beans, peas and other legumes
Nuts and seeds
Refined or processed foods — such as fruit juice, white bread and pasta, and non-whole-grain cereals — are lower in fiber content. The grain-refining process removes the outer coat (bran) from the grain, which lowers its fiber content. Similarly, removing the skin from fruits and vegetables decreases their fiber content.

So what foods are your best bets? This list shows the amount of dietary fiber in several types of foods.

Food item Fiber content in grams*
Split peas, cooked, 1 cup 16.3
Red kidney beans, boiled, 1 cup 13.1
Raspberries, raw, 1 cup 8.0
Whole-wheat spaghetti, 1 cup 6.3
Oat bran muffin, medium 5.2
Pear, medium with skin 5.1
Broccoli, boiled, 1 cup 5.1
Apple, medium with skin 4.4
Oatmeal, quick, regular or instant, cooked, 1 cup 4.0
Green beans, cooked, 1 cup 4.0
Brown rice, cooked, 1 cup 3.5
Popcorn, air-popped, 2 cups 2.3
Whole-wheat bread, one slice 1.9 *Fiber content can vary between brands.
Source: USDA National Nutrient Database for Standard Reference, 2007
Whole foods rather than fiber supplements are generally better. Fiber supplements — such as Metamucil, Citrucel and FiberCon — don't provide the vitamins, minerals and other beneficial nutrients that high-fiber foods do. However, some people may still need a fiber supplement if dietary changes aren't sufficient, or if they have certain medical conditions, such as irritable bowel syndrome. Check with your doctor if you feel you need to take fiber supplements.


MORE ON THIS TOPIC
High-fiber foods
Fiber supplements: Are they safe to take every day?
Whole grains: Hearty options for a healthy diet
White whole-wheat bread: Is it good for me?

Tips for fitting in fiber
Need ideas for high-fiber meals and snacks? Try these suggestions:

Start your day with a high-fiber breakfast cereal — 5 or more grams of fiber per serving. Opt for cereals with "bran" or "fiber" in the name. Or add a few tablespoons of unprocessed wheat bran to your favorite cereal.
Add crushed bran cereal or unprocessed wheat bran to baked products such as meatloaf, breads, muffins, casseroles, cakes and cookies. You can also use bran products as a crunchy topping for casseroles, salads or cooked vegetables.
Switch to whole-grain breads. These breads list whole wheat, whole-wheat flour or another whole grain as the first ingredient on the label. Look for a brand with at least 2 grams of dietary fiber per serving.
Substitute whole-grain flour for half or all of the white flour when baking bread. Whole-grain flour is heavier than white flour. In yeast breads, use a bit more yeast or let the dough rise longer. When using baking powder, increase it by 1 teaspoon for every 3 cups of whole-grain flour.
Eat more whole grains and whole-grain products. Experiment with brown rice, barley, whole-wheat pasta and bulgur.
Take advantage of ready-to-use vegetables. Mix chopped frozen broccoli into prepared spaghetti sauce. Snack on baby carrots.
Eat more beans, peas and lentils. Add kidney beans to canned soup or a green salad. Or make nachos with refried black beans, baked tortilla chips and salsa.
Eat fruit at every meal. Apples, bananas, oranges, pears and berries are good sources of fiber.
Make snacks count. Fresh and dried fruit, raw vegetables, and low-fat popcorn and whole-grain crackers are all good choices.
High-fiber foods are good for your health. But adding too much fiber too quickly can cause intestinal gas, abdominal bloating and cramping. Increase fiber in your diet gradually over a period of a few weeks. This allows the natural bacteria in your digestive system to adjust to the change. Also, drink plenty of water. Fiber works best when it absorbs water, making your stool soft and bulky. Without the added water, you could become constipated.


See what's new at www.cookielee.biz/leeannrobinson
LeeAnn Robinson
Executive Director I
(208)540-2804
lmrctrs@yahoo.com

Numbers Please

Everyone get you numbers in tonight for your first week of the challenge!

On another note, I'd like to give a tip here.
When on a healthy eating plan or diet plan, one might be tempted to go the FAT FREE or LOW FAT route. You've probably all heard health/nutrition experts encouraging a diet LOW IN FAT. A low fat diet is essential to weight management and good health, however I think the term is often confused. Instead of consuming smaller portions of cake/french fries/ chips/cookies/pizza, people find a FAT FREE or LOW FAT version of their favorite food and loose all restraint. I RARELY/NEVER buy anything FAT FREE or LOW FAT 1. because it usually doesn't taste as good and 2. because it is important to have some fat in your diet and 3. because I don't go overboard on my portions so I don't have to worry about the side effects.

My point is this. A diet low in fat doesn't mean a diet high in FAT FREE/LOW FAT foods. It means, eat less of things that are high in fat. My other point is this: STOP BUYING FAT FREE and LOW FAT products and just control your portion size. Enjoy the full taste and flavor that your favorite foods have to offer and that naturally fatty foods come with, just don't fill up an empty belly on these fatty foods.

And so, I give you my current addiction:

Salad
Wish-Bone Rasberry Hazelnut vinaigreete dressing with Extra Virgin Olive Oil (NOT the low fat kind)
Feta cheese
Almonds

YUM!

My friend made a similar salad with spinach, cranberries and pecans. YUMMILICIOUS!

I crave this salad everyday. Around lunch I think, "hum, what do I want to eat..I'm starving!" and then I get a big smile on my face and pull out all of these tasty salad ingredients!

It's a Meat thing

Tomorrow makes 1 week of no meat for those trying the vegetarian lifestyle for a month. I just wanted to see how you all are doing, any changes you've notices, difficulties/successes you're having.

A few things that I've heard from "you" are: face is clearing up of zits...or was that the chemical peel from 2 weeks before?, lost 1 pound with no changes besides no meat, feeling lighter, and trying some new foods.

As for myself, I'm feeling pretty good. Just being more aware about protein and making sure I don't accidentally pop some chicken into my mouth has woken me up to a lot of thing. I'm definitely eating more veggies, something that I normally struggle with. Now that I have a normal food missing from my diet, I've turned to broccoli, carrots, beets (yes, I now like beets!), peppers, and cucumbers to fill the hole (and I like it!). I have had a rough time getting the protein that I do need in. I've stocked up on quinoa now and I think that I'll be okay this next week. I feel like I've been eating better all together, just being more aware of what's going on, however, I've also had a problem getting enough calories. I know, sounds like a dumb problem, but before I go to eat something, I think, "I don't eat meat, I shouldn't eat candy, I don't want to eat yucky processed foods, or white pastas....there's nothing to eat!" So, I end up eating nothing and finally not enough. I just bough a bunch of Tupperware and I'm just going to cut up veggies, cook beans, quinoa, etc and have everything ready so I'm not constantly making food, and I think that will help me out on the "there's nothing to eat" problem I've been having. Also, having some freezer vegetarian options will also help.

Again, how are you all doing? Please make sure you're getting enough protein!!!

Meatless Monday

I just got clued into this site and think that it's potentially great! I have to check it out a bit more, but it will be great for those of us doing the Meatless Month.

I'd just like you all to know that I survived a baseball game yesterday on hummus and pita chips (super yum) and a veggie hot dog (I'll pass next time).

Keen-wah

Quinoa. Let me introduce you to this protein packed little seed. It's sweet, nutty flavor is great for breakfast, salads, dinner and dessert. It contains all nine essential amino acids, making it a complete protein (a raritey in plant protein sources). It's rich in fiber, VB6, Riboflavin, Magnesium, Zinc, and Iron. Perfect for our meat free challenge. I've seen it in lots of spots in the supermarket...in those clear "Red Mill" packages or boxed by the flax seed.

Here's several recipes you can try:

Greek-Style Quinoa Burgers (I'll be trying this one for sure!)
serves 4
prep time 35 mins

1/2 cup quinoa, rinsed
1 medium carrot, cut in large chunks
6 scallions, thinly sliced
1 can (15 ounces) great northern beans, draned and rinsed
1/4 cup plain dried bread crumbs
1 large egg, lightly beaten
1 teaspoon ground cumin
coarse salt and ground pepper
2 tablespoons olive oil
1/2 cup plain nonfat Greek yogurt
1 tablespoon fresh lemon juice
4 pita breads (6-inch)
1/2 English cucumber, thinly sliced diagonally

1. In a small saucepan, bring 3/4 cup of water to a boil, add quinoa, cover, and reduce heat to low. Cook until liquid is absorbed, 12-14 mins, set aside (stop here for basic quinoa recipe).

2. In a food processor, pulse carrot until finely chopped. Add cooked quinoa, half the scallions, beans, bread crumbs, egg, cumin, 1 teaspoon slat, and 1/4 teaspoon pepper; pulse until combined but still slightly chunky.

3. Form mixture into four 3/4 inch think patties (dip hands in water to prevent sticking). If too soft, refrigerate 10 mins to firm. In a large nonstick skillet, heat oil over medium; cook burgers until browned and cooked through, 8-10 mins per side.

4. Meanwhile, in a small bowl, combine yogurt, lemon juice, and the remaining scallions; season with salt and pepper. Serve burgers in pita topped with cucumber and yogurt sauce.

per serving: 493 cals, 20 g protien, 14 g fat, 75 g carb, 13 g fiber



Quinoa Pudding
serves 8
prep time 30 mins

Pair this lighter version of rice pudding with your favorite dried fruit

3/4 cup quinoa, rinsed
4 cups skim milk
1/4 cup sugar
1/4 cup honey
2 large eggs
1/4 teaspoon ground cardamom
1/2 cup golden raisins
1/2 cup chopped dried apricots

1. In a large saucepan, bring quinoa and 3 cups milk to a boil; reduce to a simmer and cook, stirring occasionally, until tender, 12-14 mins.

2. Meanwhile, in a medium bowl, whisk together sugar, honey, eggs, cardamom, and remaining cup of milk. Reduce heat to medium-low. Stirring constantly, slowly pour egg mixture into quinoa; add raisins and apricots.

3. Cook, stirring constantly, until mixture is think enough to coat the back of a spoon, 3-5 mins. Pour pudding into a 2-quart dish and let cool slightly. Cover surface directly with plastic and refrigerate until cool, at least 2 hours.
(I like mine hot though!)

per serving 226 cals, 9g protein, 2 g fat, 45 g carb, 2 g fiber



Quinoa Salad

2 cups quinoa
1/2 cup crushed hazelnuts, toasted
1/4 cup minced green onions
1/4 cup dry black currants, soaked in warm water then drained
1/4 cup sherry vinegar
1/4 cup olive oil

Boil 4 cups water, add quinoa and cook on medium heat for 10 mins. Drain in strainer, then spread on cookie sheet and let cool. Do not rinse.

After quinoa has cooled, place in a bowl, add the remaining ingredients and season with sea salt and freshly ground black pepper to taste.

As an option: Add 1/4 cup finely crumbled blue veined cheese.



YUM!!! Can't wait to try these!

Getting Ready

With our vegetarian challenge just a few days away we have to get ready! Like I said earlier, we will be getting rid of meat but NOT the protien! Protien is important for people who exercise in just a few ways...like YOUR MUSCLES are made of the stuff! Sooo, we need to really make sure we're getting the right amount since we're getting rid our usual protien supplier. Without protien, fatigue, injury and amenorrhea are just a few of the problems we'd be facing. No thank you.

Most people need between .36 and .8 grams of protien/pound body weight each day. If you are active you'll obviously be on the higher end of that scale. I'm going to recommend we all get at least .5g/pound body weight each day.

Since we're not eating meat we'll also have to be aware of our Iron, Calcium, Zinc and vB12 intake which we also commonly get from meat sources. Whole grains, veggies, fruits, legumes, nuts, seeds, and soy products will help with the iron, calcium and zinc. Breakfast cereal w/ milk, fortified soy milk, soy/veggie burgers will fill in with vB12.


I'm excited because I think we'll all become more aware of protien and it's importance and learn about alternative protien sources to meat.

I'll be posting more ideas, but for now stock up on:

*hummus *cottage cheese *peanut butter *legumes!! *soy products *veggie burgers(I love the black bean kind) *whole grains *veggies *fruits *nuts *seeds *cereal *protien bars (find one with little sugar...these may help get that protien in if you're having a hard time

Your homework:

*calculate your protien needs with at least .5g protien/pound body weight
*go shopping for some yummy meat alternatives
*email me if you're really in...I need current weight & height, current consumption of meat, age, activity level, current energy level (how you're feeling)...
ellom8@hotmail.com

Yummy Carbs

I've made whole wheat bread about twice in my life. Once under the supervision of my mom. I can't remember how it turned out because I was too young. The second time I made it as a college student and could barely get the knife through the loaf it was sooo dense and unpalatable. That put to rest any future thoughts of making my own bread, until now that is. My pal has taken the time to show me how to make her bread and even gave me a whole loaf to try. I am usually not a big bread eater for no specific reason, just not too interested in it. I ate this whole loaf in a matter of days. So, check it out. WHOLE WHEAT HONEY BREAD.

A controversial Topic

I've just finished a quick read of "Turn off the Hunger Switch" by Paul Rivas, M.D. It included a lot of new studies and information for this traditional nutritionist. To summarize the book for you, Paul Rivas is a Bariatric M.D. thus dealing with clients who are overweight or obese. He contents that many of these people are overweight, not because they lack willpower or because they haven't made a good many attempts to lose the weight, but because of a chemical imbalance in the brain.

Appetite and weight control begin in the hypothalamus. One part of the hypothalamus, the ventromedial region, is in charge of telling you when you've had enough to eat, or that you're full. If this part is damaged, enormous hunger and obesity always result. The feeling of hunger comes from another part of the hypothalamus, the lateral hypothalamus. If this part is damaged, loss of appetite and extreme thinness result.

Studies have shown that many overweight people do not necessarily eat more food, but they think about it a lot more, eventually leading to overindulgence or binge eating. Paul Rivas argues that these people have an underlying biochemical abnormality much like those with OCD or depression. By increasing brain levels of certain substances, like serotonin, that act as triggers for the hypothalamus, one can suppress appetite and overeating and also liberate people from obsessing over food.

Traditionally I would say that all people can lose weight and be healthy by diet and exercise, however, there do seems to be people, and studies to prove it, that respond poorly if at all to these traditional practices. Better said, if a person is dieting and exercising they may lose weight, but if they feel they are putting in a huge amount of effort for small results or starving themselves to lose a pound, these medical recommendations seem to make more sense.

Although I have personally experienced a wild appetite and bouts of depression, to the point where I felt out of control, I was able to pull myself from these symptoms over time, with much spiritual effort and without medication. However, these experiences lead me to better understand why people do seek out medical attention as these types of problems seem to be almost insurmountable by oneself.

Finally, I would always recommend diet and exercise as the primary means of losing weight and living healthy to all people. However, for those who feel completely at a dead end, hopeless and who absolutely NEED to lose weight for other health complications, I would suggest reading this book and making an appointment with a bariatric doctor.

A diet in the life of Kelly

Okay, here's a normal day of eating for me...keeping in mind, I'm training for a 5k, which means I usually run light at 120lbs, instead of 130 which is marathon weight (I have to eat tons more just to have energy to do the training).

Morning Run:
I always run before I eat...sometimes that means I eat breakfast a little late, like on days I go out with the babe in the running stroller.

Breakfast:
Serving Size of cereal w/ skim milk
I love frosted shredded wheat...possibly the one cereal with the most fiber AND tasty!

a bit later:
a piece of fruit (banana, mango, strawberries are some of my favs.)

Lunch:
sandwich with just a slice or two of turkey deli meat, mustard and lettus & TOMATO..YUM! and some carrots or bell peppers

a bit later:
YOGURT...I LOVE it can't live without it

Throughout the day:
swigs (I have my own jug and like to chug better than use a glass)of V8 and Juice

Dinner:
Anything from stir fry to turkey burgers! a fruit and veggie.

a bit later:
serving size of ICE CREAM!

Tips for your day:
I describe the problem in most people's diets as "Fat Free America." Everyone is worried about fat and 100 calorie snacks, but we're all still overweight! How could this be? Every successful diet I've studied and seen lies in being generally health conscious and using portion control. YES, you can have a bowl of ice cream every night...IF you're not eating the WHOLE PINT! I don't buy fat free stuff or worry about counting my calories. I don't eat out of little preservative packages or have kiddie snacks (I'm not a kiddie anymore!). I have tuned my body into knowing when I am full and then I stop eating! In general I use smaller tableware than most Americans...instead of those huge plates that won't fit inside the cabinet, I have a smaller set. I believe that we have great variety of foods available to us and that we can eat right without protein shakes and supplements.

We all have different needs as well. Sometimes I have a sweet tooth, but instead of running for a cookie or candy I have a yogurt, fruit or a 'swig' of juice. I know people that wouldn't dream of wasting calories on juice, but will instead eat a few brownies throughout the day. Hum. I'm not a crazy health nut and I still like a treat, but I indulge occasionally instead of constantly.

Most people need to re tune their appetites. It has taken me a while to get my body and mind working together to KNOW when I am full. I usually eat too fast, but instead of chowing down on another sandwich, I go and do something else for 1/2 hour and then think about my stomach again to decide if I need more food or not. This is IMPORTANT because it takes about 20 minutes for the body to register that it is satisfied. Most people eat and eat and eat until they fill full right then. Many people enjoy the feeling of being REALLY full. You have to program your body away from this feeling, this can take time and effort, but is very rewarding in the end (future posts will cover more on this topic, including the benefits of fasting).

Most importantly this is a day in my diet life. You'll probably have different caloric nees based on height, current weight, exercise and just the way your own body functions. If you are struggling with this, it is a great idea to enlist the help of a trainer, dietition, nutritionist who can design a program that's just right for you. Nothing is more important than your health and how you feel...it ties into all other aspects of life. Eat well and enjoy!

Diet Resource

What to eat, how much and when are questions I am frequently asked. Although every person is different and may have unique dietary concerns, as a basic guide I encourage people to stick to the good ol' food pyramid. This is an amazing site to help you answer some of those questions for yourself. This site includes a peronal food guide plan based on your height/weight/age, a personal food intake tracker allowing you to see what you're eating and what nutrients you're obtaining from that food (just register at the bottom) and a plethora of other interactive and valuable tools FOR FREE!

Please visit this site and see what it has to offer you! Feel free to comment with questions that might not fit into the nice triangular food pyramid.