One more reason

If you need it, here's yet one more reason to eat well and exercise (from Harvard Medical School.)

 

Can you sidestep Alzheimer’s disease?

A recent international survey identified Alzheimer’s as the second most feared disease, behind cancer. It’s no wonder.

Alzheimer’s disease is characterized by progressive damage to nerve cells and their connections. The result is devastating and includes memory loss, impaired thinking, difficulties with verbal communication, and even personality changes. A person with Alzheimer’s disease may live anywhere from two to 20 years after diagnosis. Those years are spent in an increasingly dependent state that exacts a staggering emotional, physical, and economic toll on families.

A number of factors influence the likelihood that you will develop Alzheimer’s disease. Some of these you can’t control, such as age, gender, and family history. But there are things you can do to help lower your risk. As it turns out, the mainstays of a healthy lifestyle — exercise, watching your weight, and eating right — appear to lower Alzheimer’s risk.

5 steps to lower Alzheimer’s risk

While there are no surefire ways to prevent Alzheimer’s, by following the five steps below you may lower your risk for this disease — and enhance your overall health as well.

1. Maintain a healthy weight. Cut back on calories and increase physical activity if you need to shed some pounds.
2. Check your waistline. To accurately measure your waistline, use a tape measure around the narrowest portion of your waist (usually at the height of the navel and lowest rib). A National Institutes of Health panel recommends waist measurements of no more than 35 inches for women and 40 inches for men. 
3. Eat mindfully. Emphasize colorful, vitamin-packed vegetables and fruits; whole grains; protein sources such as fish, lean poultry, tofu, and beans and other legumes; plus healthy fats. Cut down on unnecessary calories from sweets, sodas, refined grains like white bread or white rice, unhealthy fats, fried and fast foods, and mindless snacking. Keep a close eye on portion sizes, too.
4. Exercise regularly. This simple step does great things for your body. Regular physical activity helps control weight, blood pressure, blood sugar, and cholesterol. Moderate to vigorous aerobic exercise (walking, swimming, biking, rowing) can also help chip away total body fat and abdominal fat over time. Aim for 2 1/2 to 5 hours weekly of brisk walking (at 4 mph). Or try a vigorous exercise like jogging (at 6 mph) for half that time.
5. Keep an eye on important health numbers. In addition to watching your weight and waistline, ask your doctor whether your cholesterol, triglycerides, blood pressure, and blood sugar are within healthy ranges. Exercise, weight loss if needed, and medications (if necessary) can help keep these numbers on target.

For more on ways to help prevent Alzheimer’s as well as information on diagnosing and treating it, buy A Guide to Coping with Alzheimer’s Disease from Harvard Medical School.

More about real food

This is a great question. Real food costs what it costs - yes, it can sometimes seem like a lot especially if you are on a budget with little room to deviate. BUT the inexpensive food is most times NOT FOOD. It's chemicals and additives that may or have been proven to negatively affect your health (mood swings, weight gain, reduced energy level, gastrointestinal problems, etc.) and buying this type of "food" financially hurts the farmers.  

Eat whole foods. Eat real food. Cook at home.You'll soon find that you are not spending that much more. You are likely to even save money; one reason is that your unhealthy food cravings will disappear in time. Processed foods are very addictive. From NaturalNews.com, "Your body processes whole foods much differently than it does refined, processed, and heavily-modified "junk" foods. Processed foods tend to overstimulate the production of dopamine, also known as the "pleasure" neurotransmitter, which makes you crave them constantly. Your body ends up not being able to resist the temptation to continue eating junk foods in excess, which can lead to obesity and other health problems."

Another reason you'll save money (and our natural resources) is because making a batch of chili, for example, can be cheaper per serving than buying cans. No waste. It's healthier. And home-cooked tastes better!

Read about the other reasons to never eat processed food again. 

You can find lots of articles online about money-saving grocery shopping ideas. Here are two to get you started:

What to Eat When You're Broke
Healthy Eating on a Budget

Best Diets of 2015

In case you missed it, here's a detailed guide to the best diets overall and in sub-categories (best weight-loss diet, best diabetes diet, etc) -  US News & World Report Announces Best Diets of 2015

Now in my opinion, the best diet for you is one that works for you and your family. Does it include whole foods? Is it easy to follow? Is it non-restrictive? Can it work for you in the long-term? Can you incorporate it into your life? Do you feel good and have energy when eating this way?

That being said, at some point we all need a map to help us reach our goals. Sometimes an exercise plan is helpful to get us started exercising in a more effective way, recipes are great for people to learn to ways to cook, and a "diet" is a great guideline to help people improve their eating habits. With all of these, you don't need to follow them indefinitely. Learn new things, incorporate that into your routine and refer to them for guidance as your create your own "diet."

The Best Diets Overall:
1. DASH Diet (from the National Heart, Lung and Blood Institute (NHLBI)) 
2. TLC Diet (from the National Institutes of Health)
3. Mediterranean Diet
4. Weight Watchers
5. Mayo Clinic Diet

Check out the link above for great information and lots of free information from some of the organizations such as the NHLBI)


Action Item: Use one or more of these diets as a roadmap to a healthier you! Discover new ideas and recommendations and mix that with what you are currently doing that's already working for you.

Choco Muesli

I took this photo the first day I tried the mixture
in milk - without baking it. Baking the ingredients
of course makes them a bit crunchy which is even
more delicious. I used pumpkin seeds instead of
walnuts in the first batch; both provide lots of
nutrients.

I came upon this delicious creation by accident. I was making granola bars for my son's class, and I didn't use enough "binding" ingredients so the granola bars were crumbly. "Hhhmmm," I thought to myself "this stuff is delicious. I think I'll put it in milk." Surprise, the taste took me back to my favorite Choco Muesli in Germany.

Follow this recipe for Energy Bars.
My ingredients this time included: oats, O's cereal (with only 1g of sugar), dark chocolate chips, chopped walnuts, chia seeds, dried cranberries, maple syrup and natural almond butter. Different than the granola bar recipe, I used 1.5c of maple syrup and 1c of almond butter. I might try even less syrup/nut butter next time just to cut back on calories and cost.

Bake in the oven at 250 degree for 75 minutes.
I took this advice from my 100 Days of Real Food cookbook. I guess this technically makes it granola and not muesli. Try it either way - nothing needs to be cooked, the time in the oven just adds a nice crunch if you like it.


The result: Delicious and very filling. Start with a small bowl, because I promise you don't need a lot. Or sprinkle some muesli on your yogurt or just eat it as a dry snack.

Running got you down?

If running is one of your go-to exercises and you find yourself in a slump, just take a break! Not from all exercise but from running. Cycle, swim, ski or practice yoga for at least a week if not longer - with no running - then see how much better it feels to run again! Your running muscles will get a break, other muscles will get worked, and you can face your next run with a whole new attitude.

 

Action Item: Cross training is always a great idea. What other sport or activity have you been wanting to try? Give it a shot for your next workout.

Pancakes are forgiving

 

With a topping of maple syrup, a good pancake is not difficult to make. As my vegan friends already know, you can make delicious pancakes without eggs. Previously I've substituted for eggs with flaxseed, another time I used Greek yogurt because of the thick consistency, but today I had no egg, flaxseed nor Greek yogurt. I made the pancakes anyway as we just returned from vacation the day before and our refrigerator was still a little bare.

Here are the ingredients I used:

1 cup whole wheat flour
1/4 cup almond meal
1 cup vanilla almond milk
2 Tbsp (approximately) natural apple sauce (just finished what was in the jar)
2 tsp baking powder
good sprinkling of cinnamon

The end result? Yummy and filling pancakes.

The photo is a whole wheat and flax recipe from skiptomylou.org. I think they look delicious!

Action Item: Make pancakes tomorrow. It's faster than you might remember!

Chocolate Sauce

Need some chocolate sauce for your occasional bowl of yummy ice cream? Forget the high-fructose-bottled stuff at the grocery store, all you need is maple syrup and dark chocolate chips. Melt the two ingredients together in a small saucepan and VOILA! Delicious and much better for you than the store-bought alternatives.

Ingredients:
maple syrup
dark chocolate chips (at least 60% cocoa)

Make as little or as much as you want. Add chocolate chips to the maple syrup until you think it's the right consistency. If you have any left, store it in a glass jar in the refrigerator.

Action Item: Keep items with high fructose corn syrup out of your home. Check your cabinets. Is there anything you can replace the next time you go grocery shopping?

Free food-storage containers

Yes, you read that correctly -- FREE. Save money and keep your food safe with glass containers.

OK, so technically they are not completely free since you bought the product that came in these jars, but re-use them. Take the labels off - make your own labels if you're creative - and store anything and everything in these jars. No more worry about BPA or the next awful ingredient to be discovered in the latest and greatest plastic.

Action Item: Start saving glass containers. You'll be surprised at all the cool shapes and sizes that you end up with!

Your Thoughts: How do you store your food to keep it safe and fresh?

For Further Reading: These aren't scientific articles, but I think they are useful: 6 Reasons Why Glass Food Containers Are Better Than Plastic and What Are the Benefits of Quality Food Storage Containers?

Try, try again.

Yes, I know you hear/read this all the time, but do TRY, TRY AGAIN. Especially when introducing children to new foods or even getting adults to expand/improve their eating habits.

While on vacation this summer, I carried a fruit, nuts and water with us to the beach each day. We were camping there, but it kept us from running back and forth to the tent. Anyway, all the fruit was gone and my son was still hungry. I asked like I always do "how about some nuts?" No is always his automatic reply. I reminded him that Nutella is made partially from hazelnuts and that I'm nut sure which one is a hazelnut, but recommended we have a taste test. He was hungry, so he did. Turns out his favorite of all the nuts was a walnut! They aren't my favorites, so I hardly ever buy them except in mixed nuts or for recipes. So now, when I ask if he wants nuts he answers "yes, but just the walnuts." Win. Win.

My point is - just like adults, sometimes kids shun foods because they know there's something "better" if they keep saying no. Perhaps they haven't tried the food in a while and need a little reminder. Or their best friend at school said "I don't like (insert food) because it is dumb/stinky/for babies." Or maybe they're not even really hungry but bored or thirsty instead. So TRY, TRY AGAIN.


Action Item: You guessed it. Put those Brussels Sprouts back on the table. Pull out the hummus again. Or re-try any food that wasn't a hit the first time. Serve it with something your child really likes "to prime the pump" as my husband says. Our sons is more likely to try something new if there's other food on his plate that he enjoys eating.

Your thoughts?: How do you work news foods into your family members' diets?

For Further Reading: Six Food Mistakes Parents Make, How to Get Kids to Try New Foods,
Encouraging Children to Try New Foods, Kids and Food: 10 Tips for Parents

Put it where?

We've started a small experiment at our house.

A little background info first. In our family, we're conscious of reusing what we can, recycling, composting and not buying things with crazy amounts of packaging (or things we don't need). I was thinking one day - as the trash truck drove away — how easy it is to throw things in the trash, set the trash can out on pick-up day, and watch that magic truck gobble up the trash and make it disappear.

OK, so it doesn't disappear. We all know that. I think. But isn't it easier to throw things away when you don't have to deal with the end product? Where is "away" anyway as my good friend's bumper sticker asks.

Back to our little experiment. Instead of saying throw it "away" or "in the trash," in our family we've started saying "put it in the landfill." Try it. If you've ever seen a landfill in the middle of an otherwise beautiful landscape — or even if you haven't — I bet you'll stop and re-think your decision. Sometimes I'll forget and say "trash bin" and my son will ask "you mean put it in the landfill?" It stops me in my tracks every time. First because an image of an overflowing landfill enters my mind, but the simple question/statement also forces me to make a conscious decision for an otherwise mindless task.

I do understand that humans are going to create trash, that we need some landfills and that we can't re-use or re-purpose everything. I get it. I also know that I, and most people, can do a much better job of buying only what we need, creating less waste, re-using items and just being aware of our impact on this planet.

I know my Mom's generation and especially her parents' did this without question to conserve resources and to spend less money. Somewhere along the line our society starting over-consuming, overeating, over-doing about everything. Let's, together, reverse that trend. Try this small experiment and remember to put it in the landfill (but not really!)


Action Item: Try to reduce the size of your weekly trash collection. Try my experiment or create your own method. Just cut back a little each week. See if you can produce less trash (and recycling) week to week. I'm still working. I slip up and get lazy at times, but still pushing forward.

Your ideas?: How do you cut back on your waste? Buy less? Re-use, re-purpose, donate?

For Further Reading: How Much Trash Does America Produce?, Environment: Waste Production Must Peak this Century and Trim Your Waste.

Marshmallow Toasted Oat Treats

One proven fact is that my son loves marshmallows. I decided to surprise him with a marshmallow treat, but of course I had to make it as healthy as possible (in spite of all the sugar). Similar to Rice Crispy treats, but I used toasted oat cereal (similar to Cheerios) and with only 1 gram of sugar per serving.

In a bowl, I mixed together:

• 5 cups toasted oat cereal
• 1 cup oatmeal
• 1/2 cup hemp seeds
• 1/2 cup dark chocolate chips

Then, I melted 10.5 oz of marshmallows in 3 tablespoons of butter on the stove.

Mix the dry ingredients just before combining with the marshmallow mixture, because all of the small seeds and oatmeal fall to the bottom. Mix quickly. Press into a pan. Cool. Eat. Voila.

I must admit that I probably ate as many of these or more than my son did. The day I made them, I took him four when I picked him up at school thinking he might share with someone. He ate all four. Quickly. Wouldn't even share one with me :) The great thing is that you have so many choices of things to add: nuts, seeds, dried fruit, etc.

These remind me of the energy bars I mentioned a while back. Look at the two recipes and make your own creation! The energy bars, though full of calories, offer more nutrition, but it's the same idea of making these to suit your own taste preferences.

I didn't take a picture, so I'll just need to make another batch. The 1/2 cup of chocolate chips was just enough to melt nicely and hide any hint of oatmeal or hemp seeds from little prying eyes! Here's a photo I found online that looks similar though with a bit more chocolate...

Action Item: Next time you make a dessert, see what you can add/change/omit to make it a little healthier.

For Further Reading: Try this recipe for energy bars before your next hike, run or bike ride. The October issue of Runners World also includes some great granola bar recipes.

Veggie Tart

You'd think that as much as I enjoy photography that I'd take
a little extra time to photograph my food! But here you go. 

We spent a couple of days with friends in Flagstaff to kick off our summer vacation. This dear friend is also a great cook, and one evening she made us a delicious veggie tart (quiche). A couple of weeks later, that tart was still in my mind and I also had some zucchini, tomatoes and onions from our CSA. I called my friend to get some pointers and also found the recipes below online. It seemed along the same lines as what she told me... she seems to be able to cook from memory/skill/experience whereas I need a recipe!

So I tried this and it took a while because I also made a whole-wheat crust! Yes, proud of myself. My friend made this while we were there and made it seem so simple. It did take me some time, so if this is new to you I recommend making it on a weekend or any day that you are not rushed. The result though was excellent! I forgot to take a photo, because it did look so pretty and this is all that was left. My son even enjoyed it too. He took a bite, kept talking, then took another bite and seemingly surprised said "this really tastes good." 

Flaky Whole Wheat Pie Crust (found this staring at me on the back of Bob's Red Mill Whole Wheat Pastry Flour package, so I had to try it)

• 2 cups whole wheat pastry flour
• 1 tsp salt
• 3/4 cup unsalted butter, chilled (was a lot of butter for me to use, but I did it!)
• 5 to 8 Tbsp ice water

Sift flour and salt into a large mixing bowl. Cut butter into 12 pieces and rub into dry ingredients until the mixture resembles a coarse meal with some pea-size pieces. Sprinkle water over mixture, one tablespoon at a time and knead lightly just until a dough forms. Form dough into a ball. Cut in half and press each into a disc shape. Wrap each disc in waxed paper or plastic wrap and refrigerate for 30 minutes before rolling. Yield: Two 9" single pie crusts or 1 9"double pie crust. Crust will make alone with filling or pre-bake at 375 degrees for 25-30 minutes.

Below is the tart recipe I used from www.ezrapoundcake.com. I made a few changes based on my friend's recommendations and our preferences:

• I used the crust recipe from above.
• I added Swiss chard and cut back on some of the zucchini. My friend recommended always using leafy greens, and I definitely agree. It just works. 
• I used fresh tomatoes.
• I used Gruyere cheese only.
• I used a red onion.

Easy Zucchini, Tomato and Cheese Tart

Serves 4 to 6

• 1 SHEET (HALF OF A 17.3-OUNCE PACKAGE) FROZEN PUFF PASTRY
• 2 TABLESPOONS OLIVE OIL
• 1 ONION, FINELY DICED
• 2 GARLIC CLOVES, MINCED
• 2 MEDIUM ZUCCHINI, QUARTERED LENGTHWISE AND THINLY SLICED
• 1/2 TEASPOON DRIED OREGANO
• 1/4 TEASPOON GROUND BLACK PEPPER
• 1 (14-OUNCE) CAN READY-CUT DICED TOMATOES, WELL DRAINED
• 3 LARGE EGGS
• 1 CUP GRATED SMOKED GOUDA (SUBSTITUTES: CHEDDAR, MONTEREY JACK, MOZZARELLA, MUENSTER, PROVOLONE)
• 1/2 TEASPOON SALT
• GENEROUS SEASONING FRESHLY GROUND BLACK PEPPER

1. Heat the oven to 400 degrees F. Lightly butter a glass pie plate or a dark 9-inch tart pan with a removable bottom. Set aside.
2. Remove the puff pastry from the package, and let it thaw at room temperature for 30 to 40 minutes.
3. Meanwhile, Make the Filling: Heat the oil in a large skillet over medium heat. Add the onion and garlic, and cook until the onion is slightly tender, about 5 minutes.
4. Stir in the zucchini, and saute just until it begins to soften, about 5 minutes. Season with oregano and black pepper.
5. Mix in the drained tomatoes, and raise the heat to medium-high. Cook, stirring often, until the zucchini is tender but not mushy and the juices have evaporated. Set the pan off the heat, and let the veggies cool.
6. For the Crust: Sprinkle a little flour on your counter and rolling pin, and gently roll the puff pastry into an 11-inch square. Press the pastry into the bottom and up the sides of your pan. (Trim off the excess pastry, and discard.) Prick the pastry  with a fork, and place a piece of aluminum foil on the pastry. Add dried beans or pie weights to weigh down the foil. Bake until the pastry is golden brown, about 15 minutes. Remove the foil and weights. Let the pastry cool in the pan on a wire rack for 10 minutes.
7. Raise the oven temperature to 425 degrees F.
8. To Assemble the Tart: In a large bowl, beat the eggs. Stir in the cheese, salt, pepper, and cooled vegetables. Spoon the mixture into the tart pan. Bake 25 to 30 minutes, or until the pastry is brown and a knife inserted in the center of the tart comes out clean. Remove the outer rim of the tart pan, and let the tart cool on a wire rack for 20 minutes before slicing. Serve warm.

Action Item: Try new recipes when you can! Set aside one day each week or one day each month to try a new recipe. Add it to your calendar!

For Further Reading: Still have lots of zucchini from your garden or CSA? Or do you just love zucchini? Try these recipes from Meatless Monday.

Is it worth the effort?

As an Air Force spouse, I've spent lots of time cooking for only one (before my son was born) or two people. I hear a lot of people say that it's difficult to cook for just one or that it's not worth the effort. After 20 YEARS of experience, I can say that preparing meals at home is worth the effort and beats out all the other options.

Here's why:

• Plain and simple, we eat healthier when I cook. Otherwise we may eat snack foods that aren't really filling, and we end up overeating and feeling uncomfortable or sluggish the next day.
• Cooking our own foods (not eating restaurant or processed foods) fuels our bodies and provides us with the energy we need. If you often find yourself tired, run down or experiencing stomach problems, I'd recommend to start preparing more meals at home, slow down to enjoy those meals and eat an apple each day (read this previous post!)
• Leftovers! I typically cook the same size meals when my husband is away, so we either have lunch the next day (and next), or I use some of it for dinner the next night. So you're still eating home-cooked meals, but you might get a kitchen pass some nights with leftovers.
• When we cook a meal, we take the time to sit, relax and enjoy the food (and less likely to overeat).
• We're more likely to invite friends over to join us if we're cooking and know we'll have a little extra.
• And face it... we're just as important and deserving of a delicious, home-cooked meal no matter if anyone joins us or not.
• It maintains some of our routine even when Ron is not home.
• At home we are likely to only eat what we need. Eating at a restaurant often leads to overeating partly due to the large portion sizes. 
• The obvious - it's healthier and less expensive than eating out.

Now don't get me wrong, choosing not to cook one night when my husband is away is a treat. But it's better to keep in a habit of making/eating most of your meals in your own home where you have control of what goes into your body. 

Some tips to make cooking easier and less time-consuming:

• Find a few recipes that make you happy and cook those regularly.
• Your meals don't have to be extensive or even require a stove or oven. Some nights I "clean out the refrigerator" and our dinner consists of raw veggies, hummus, cheese, bread, boiled eggs and leftovers from the days prior. The thing is that we still sit at the table and enjoy the food and talk about (or reflecting on) the day.
• If you have a green thumb, grow some of your own food! Grilled fresh-from-the-garden vegetables make a wonderful meal. 
• Be creative. If you're only cooking for yourself, it's easy to try new ideas or alter a recipe based on foods you have in the house already. 
• If you're making something you can freeze, put half in the freezer right away. You won't have to eat it for three days as leftovers, but you'll have it ready the next day you're running low on time. 
• Ask friends to share their simple recipes. 
• Keep unhealthy foods out of your home. If you come home famished and start snacking, you won't convince yourself to cook and enjoy a good meal. Good food tastes even better when you're hungry!
• Turn on the music and pour a glass of wine while you cook!

Eating healthy is difficult for too many people due to work hours, medical conditions, financial constraints, availability of fresh food and lack of transportation. If you are fortunate enough to be able to shop for groceries when you want and buy basically what you want, then please take the time to be thankful, choose real food that supports the farmers, cook nutritious meals for yourself and take care of your body. We speak with our purchases. If people stop purchasing fake food, companies will have to listen and make changes. It will help everyone in the long run!

Action Item: If/when you find yourself in this situation, tell yourself that preparing meals is an important part of your daily routine. The same as exercising, visiting family, work, volunteering, etc.

For Further Reading: On Finding Motivation to Cook for Yourself. 

An apple a week? Does it keep the doctor away?

I haven't blogged much this summer, and I have a lot of ideas spinning in my mind: fiber, recipes, road trip/camping foods, probiotics, etc. Then I ran across a stat that completely surprised me and not in a good way.

From what I can find on the Internet, it seems that the average American eats about 16 lbs of apples each year. Does that sound like a lot? That equates to 48-65 apples per YEAR or roughly one apple every 5.5-7.5 days! The first info I read stated 65 apples, then I read that one pound is estimated at about three medium apples so it would be even less based on those calculations. I know that apples are all different sizes and weigh differently, but the point is... people are not eating many apples!!

So, I've decided to recommend an

Apple-a-Day Challenge

Try it for one week or maybe longer. Why? You ask. Because apples are a tasty, nutritious whole food. I'm guessing my son eats 48-65 apples in about 55 days and he's one healthy little guy, so I know you can eat one per day! Apples provide you with fiber, can curb your appetite and are available year round.*

• You have so many choices. Apples come in sweet or sour varieties (and variations of those).
• Apples are the ultimate convenience food. Throw a couple in your bag for when you get the munchies.
• Environmentally friendly; no wrapper!
• They can be eaten in so many different ways:
     - whole or sliced (with the skin)
     - dipped in peanut butter
     - cut up in a salad
     - sliced on sandwiches
     - and I'm sure you have your own ideas!
• Apples are filled with fiber and help keep you full. Fiber — you know that word you hear so much about, but not sure if you're eating enough of. Apples will help. 

Check out these health benefits from Mother Nature Network:

• Apples are filled with soluble fiber (5 grams). This fiber has been shown to reduce intestinal disorders, including diverticulitis, hemorrhoids and possibly some types of cancer. It helps control insulin levels by releasing sugar slowly into the bloodstream. It cleanses and detoxifies, which helps eliminate heavy metals, such as lead and mercury. 
• Apple pectin helps reduce cholesterol levels by lowering insulin secretion. 
• In two studies researchers found that eating five apples a week lowered the risk for respiratory diseases like asthma. 
• According to Chinese Medicine: Apples strengthen the heart, quench thirst, lubricate the lungs, decrease mucous and increase body fluids. 
• Apple cider vinegar can help prevent the formation of kidney stones. 
• Studies indicate that eating apples daily can reduce skin diseases. 
• According to a Brazilian study, eating an apple before a meal helped women lose 33 percent more weight than those who didn't. 
• An apple has only 50-80 calories and has no fat or sodium. 
• Apples are packed with vitamins C, A, and flavonoids and with smaller amounts of phosphorus, iron and calcium. 
• Apples provide a source of potassium which may promote heart health. 

Read more at www.mnn.com

Please choose organic apples. And remember... one apple a day will not keep the doctor away by itself. You still need a healthy diet and exercise, but if you start snacking on apples and not sugary, salty processed foods, you might just see what you've been missing! 

*Yes, I have mentioned the environment impact of buying foods that have to be shipped half way around the world when not in season where you live, but if you are not eating apples (or much fruit at all) I encourage you to just start eating them. Then down the road, think about what's best for you and for the environment and choose accordingly. One issue at a time :)


Action Item: Go. Now. Get an apple and enjoy!
If price is an issue, buy apples this week instead of store-bought granola bars for example. If price is not an issue, buy some for yourself and some for your neighbor or your child's classmates. Share the love!

For Further Reading:  I found another "apple-a-day" challenge at MamaBootcamp.com; check it out for additional information.

Anytime Meal

Ron comes home from a long workout and heads to the kitchen to refuel. It's usually always eggs, avocado and green chile sauce. Sometimes he eats that on whole-wheat toast other times he just chops it all up. Well, I didn't want to miss out so after my next bike ride, I came home and made my own yummy creation (minus the green chile sauce, but I could substitute salsa instead). He's pretty smart... it's filling, it's yummy and good for you too. My recommendation - make your own similar healthy, protein-packed meal for breakfast, post-workout, whenever. Enjoy!

Action Item: Take time to eat a meal if you are hungry. Snacking and grazing will only lead to overeating. If you really only have time to "grab" something, make sure it's appropriate - hydrate well, and pick items such as nuts, cheese, carrot sticks and hummus or a piece of fruit.

For Further Reading: What to Eat Before and After a Workout from Fitness Magazine and The Many Health Benefits of Avocado from Mercola.com.

Mix it up!

Why didn't I think of this before? When I don't make my own yogurt - and kudos to anyone who always makes their own yogurt - I buy Wallaby Organic vanilla yogurt. It's delicious, but it's sweet. Very sweet just like most any yogurt other than plain. I had a brilliant idea the other day - I bought one container of vanilla and one of plain and mixed them together. Voila! Instantly lowered the sugar content. So am I late to the party? Do other people regularly do this? 

I've discussed low-fat vs. full-fat and asked you to read labels and make the best decision for you. Many low-fat products add numerous unnecessary ingredients. I'm very comfortable buying low-fat Wallaby vanilla yogurt because there's not lots of added crap... other than sugar that is. 


Action Item: Check the sugar content on your yogurt. Unless you enjoy plain yogurt, and hopefully you do, then your favorite is likely high in sugar. Look for lower-sugar content yogurt or mix yours with equal amounts of plain yogurt. This can be done with non-dairy yogurts as well. Besides consuming less sugar, you may just learn to love the taste of plain yogurt (or plain yogurt sweetened with fresh fruit!) I'm getting there, but still working on loving plain yogurt's tart taste.

For Further Reading: Low-fat, Lite and Nonfat and Sweet Snack

Make Your Own Bread Again

So you might have seen this recipe already. I found it somewhere online; not sure if it was a facebook post, Greatist or MSN. Then after making the bread and telling a friend about it, I saw it highlighted again as a top story on MSN.

If you missed it, then you're getting another chance. If you like bread but don't love to make it, this link is for you!

My Mother's Peasant Bread: The Easiest No-Knead Bread 

You Will Ever Make

Two different batches. The color of the bread came out the same, it's just the lighting in the kitchen that was different.

That link, from www.alexandracooks.com, takes you through every step with details and advice. I've made this bread twice and we love it. Why? You ask. 

1. It's simple
2. It's delicious
3. It only has 6 ingredients: flour, salt, water, sugar, yeast, butter. And very little of everything except flour.
4. I used whole-wheat flour and it worked!

The second batch I made, I added pepitas in the buttered bowl. Next time I plan to try the recipe with some oat flour replacing some of the whole-wheat flour. The website offers a gluten-free option as well.

My bread did not rise as well as Alexandra's, but I'm working on that. Guessing it might be the whole-wheat flour, or perhaps with bread I need to adjust it a little for living at 5300 ft, or I realized that I did not mix my yeast/sugar/water before dumping it in the flour. No matter - still delicious. And I did not have Pyrex bowls, so I used two of my Polish pottery bowls that worked perfectly.

Action Item: Come on, try this bread. It still takes a little time, because you do have to let the dough rise for 1.5 - 2 hours at first, then 30ish minutes the second time. 

For Further Reading: I was going to list some articles about the benefits of making your own bread. Instead I'll ask you to go to your search engine and type in "why you should make your own bread" and the results give you a good overview: save money, healthier for you, to stop feeling bloated, you know what's in it, etc. Bread is time consuming and I know you can't make all your bread at home without skipping workouts or taking time off work, but you can make it often. And when you can't, be sure to buy bread with whole grains and very few ingredients. 

1. 
   

Monday Refresh

I signed up for the Healthy Monday Summer Challenge to learn more good information, recipes, ideas, etc. I loved that every Monday, they sent this Monday Refresh which I think is a great reminder for people struggling with behavioral changes. If it speaks to you, save it somewhere on your computer or print it and place it on your refrigerator. Start Fresh. It’s a new week, another chance for a new beginning. Feel positive, confident and optimistic. You can do it! Set Intentions.  What’s your goal? Why are you trying to achieve it? Imagine how good you feel when you’re at your healthiest. Commit yourself to the actions you need to achieve your goal. Make a Plan.  Decide what you’re going to do and when you’re going to do it. Break it down into small, manageable steps. Be specific. Either make a mental note or write it down. Connect with others. Share your intentions. Get your family, friends, co-workers on board. Anything is possible when we do it together! Stay on track.  Occasional slip ups happen to everyone. Don’t feel defeated. Just refresh your intentions and get back on the path.

Energy Truffles

Lucky me, while perusing facebook I ran across a creative friend's post explaining how to make a quick, high-protein (yet sweet) snack that she made to help her daughter sustain energy through a two-hour gymnastics class.

This caught my eye, because I had been searching for new foods/recipes for high-energy activities. I tried this recipe — verdict is "yummy" and "simple." I've made them three times already.

My son will rarely eat nuts (other than pistachios) so this is a great way to occasionally include other healthy nuts in his diet, and the Nutella made it easy to encourage him to try them. The nuts and oats (protein, fat and fiber) mixed with a little quick energy (sugar/carbs) seem to do the trick!

Instructions (from Kristin Nelson-Patel):

• Grind a handful of mixed raw nuts in a coffee grinder, mix with about 1Tbs Nutella in a small bowl. The Nutella will just soak the near-pasty nuts right up but you start to get a sticky dough.
• Now, grind a handful of rolled oats (we use Trader Joes certified G...F rolled oats) to a powder.
• Start just kneading the oat powder into the dough until it's still soft but doesn't stick to your hands.
• Now roll that into little balls, toss each ball in the oat flour to coat and roll again until the surface oat powder is mostly absorbed but keeping the surface drier than it otherwise would have been.
• Voila. You now have several Nutella energy truffles. 

Action Item: Make these truffles. You'll feel like a chef! At least I did. And realizing that I can use my coffee grinder to grind nuts is a beautiful thing. (I can't believe I had never thought of that either!)

For Further Reading: Nuts to Increase Energy. For those thinking of the environment, you may be happy to know that Nutella's parent company has a palm oil charter and will achieve 100% traceable segregated, RSPO-certified palm by the end of 2014.

Top 10 List

Here's one Top 10 list from Harvard HEALTHbeat that is neither entertaining nor good for you! But unfortunately this is what people in the US are eating - by choice, by situation or both, and this is why so many Americans are overweight and unhealthy.

 

If you are reading this, your diet is probably on the right track or you are trying to make it better. Good for you! Take charge of your health and be a good role model for those around you.
 

Top 10 sources of calories in the U.S. diet

According to the Dietary Guidelines Advisory Committee (a panel of 13 nutrition experts charged with helping develop federal nutrition standards), Americans are eating many more calories than they used to.

Very few people follow the federal dietary guidelines, which recommend daily servings of dark green vegetables, orange vegetables, legumes, fruits, whole grains, and low-fat milk and milk products.

Instead, we eat foods full of refined grains, sugar, fat, and calories — just check out the list below.

This is one Top 10 list you don’t want to make. Take a look and see what you can do to get closer to the recommended dietary guidelines.

What Americans eat: Top 10 sources of calories in the U.S. diet

1. Grain-based desserts (cakes, cookies, donuts, pies, crisps, cobblers, and granola bars)
2. Yeast breads
3. Chicken and chicken-mixed dishes
4. Soda, energy drinks, and sports drinks
5. Pizza
6. Alcoholic beverages
7. Pasta and pasta dishes
8. Mexican mixed dishes
9. Beef and beef-mixed dishes
10. Dairy desserts

Source: Report of the 2010 Dietary Guidelines Advisory Committee

Here's the guide to think of each time you eat or prepare a meal. Eat a variety of foods. See just how colorful you can make your plate, and you'll be on your way to better health!

Action Item: Think about your own Top 10 list. Does it include fruits, vegetables, whole grains, etc.? If not, try really hard the next few days to make good decisions and better choices with your cooking and eating. Tackle one section at a time. Start by adding fruit to each meal if you don't already. Or cut back on your protein serving size (i.e. no plate-covering steaks) and be creative with other protein-rich foods such as fish and beans. One step at a time.

For Further Reading: Harvard Health Publications, Dietary Guidelines from MyPlate.gov.