The New Greek God In Town...Yogurt!

Greek yogurt is the talk of the town, people. With 22g of Protein per cup, why wouldn't it be?! Eat it like any old yogurt adding fruit or flavoring with honey and brown sugar.........OR..........use it as a magical substitute!
Look for recipes that call for sour cream (usually dips and such) and make the switcheroo!


For example: Taco Dip

Original Recipe:
Ingredients:
8oz Sour Cream
8oz Cream Cheese
1 packet of taco seasoning
1 bundle of diced green onion
Shredded lettuce to cover
2 diced tomatoes
8oz shredded cheddar cheese

Mix sour cream, cream cheese, and taco seasoning as base - top with diced onion, shredded lettuce, diced tomato, and shredded cheese - in that order.
Makes 8 servings

Total Calories/serving: 274 Total fat/serving: 25g Total Protein/serving: 10g

Greek Yogurt Recipe:
Ingredients:
8oz Greek Yogurt
8oz Fat Free Cream Cheese
1 packet of taco seasoning
1 bundle diced green onion
Shredded lettuce to cover
2 diced tomatoes
8oz of shredded 2% cheddar cheese

Same directions - makes 8 servings

Total Calories/serving: 123 Total fat/serving: 6g  Total Protein/serving: 14g

So, with a few simple substitutions you decreased the calories, decreased the fat, and increased the protein - AND you didn't compromise the taste!!

~Pepper Power~

There is much to be said for the power of cayenne pepper! It has been said that this spice can help with many ailments including inflammation, but the most important implication (in my opinion) is it's effect on blood pressure. Cayenne pepper is dried chilly pepper which is ground and used as a condiment. It's a stimulant, so it does improve circulation. (This can lead to the alleviation of digestive issues, inflammation due to arthritis, sinus congestion, and much more). AND - like mentioned before - improved circulation leads to lower blood pressure!
Many use cayenne pepper as a weight loss supplement; however don't be fooled into thinking that any pepper is going to melt fat off your.......you know. It takes an overall lifestyle change to decrease body mass, not just a supplement.
My suggestion would be to make cayenne pepper a natural addition to your diet by using it in your every day cooking. Here are a couple cayenne pepper recipes for you to use!!

Peanut Dipping Sauce:
Ingredients:

1/2 cup creamy peanut butter
1/4 cup hot water
2 T low sodium soy sauce
2 T Oriental sesame oil
1 T cider vinegar
1 T grated orange peel
2 t granulated sugar
1/8 t ground red cayenne pepper

Directions:
Combine all ingredients in a small bowl; beat with fork or wire whisk until smooth. Makes about 1 cup.
Per tablespoon: 66 calories, 2 grams protein, 6 grams fat, 2 grams carbohydrate, 111 mg sodium, 0 mg cholesterol

White Chili:
Ingredients:

1 lb. white beans, soaked overnight in cold water
8-10 cups chicken broth
2 cloves garlic, minced (or 1 tsp. garlic powder)
2 medium onions, chopped
1 tbsp. olive oil
2 4-ounce cans green chopped green chilies
2 tsp. ground cumin
1 1/2 tsp. dried oregano
1/4 tsp. ground cloves
1/2 tsp. red cayenne pepper
4 cups cooked chicken or turkey breast, diced
3 cups monterey jack cheese
fat free sour cream (optional)

Directions:

Combine beans, chicken broth, garlic and one onion in big soup pot. Bring to a boil. Simmer until onions are very soft (usually about three hours or more). Add more broth, if necessary. Saute remaining onion in oil until tender. Add green chiles and seasonings to onion and oil; mix thoroughly. Add mixture to beans. Add chicken/turkey, mix well, and continue to cook for one hour. Serve with grated monterey jack cheese and sour cream on top.

Baked tortilla chips, salsa and guacamole are great accompaniments.

OR - just add a pinch to a cup of warm water for a quick mid-afternoon "pick-me-up!"
Tip - add a drop of squeezed lemon for taste!

Fruit or Vegetable?

A question that has been historically circling the tomato - scientists and cooks have been confusing people for years! The blurred line between fruits and vegetables is due to the fact that common place terms have taken over. Scientifically speaking, a tomato is a fruit. Fruits are grown from the ovary at the base of the flower - they also contain the seeds of the plant (although cultivated forms may be seedless - ex. seedless grapes). Blueberries, raspberries, and oranges are true fruits, and so are many kinds of nuts. Strawberries are a little different. They grow from the soft part that supports the seeds, not the ovary - but, it is still considered a fruit.

For those of us who have forgotten 3rd grade science class (guilty) - here is a picture showing the plant's individual parts. This is not a fruit baring plant, but you can see the ovary (couldn't find a good pic of the actual fruit.) Dang you googleimage.

But, here is a picture of what blueberries look like when still attached to the plant. Yum!!

With cooking, some things which are actually fruits, like tomatoes or bean pods, are generally called "vegetables" because they are used in savoury rather than sweet cooking. So, to answer the question - a tomato is technically the fruit of the tomato plant, but it's used as a vegetable in cooking:)

Go buy some tomatoes today! They won't be in season much longer!! They're a good source of phytochemicals like lycopene - a potential agent for the prevention of certain types of cancer!
 
Side Dish Recipe:
Throw some chopped green onion, crumpled feta cheese, a tablespoon of balsamic vinaigrette and a table spoon of olive oil, some salt and pepper to taste over sliced tomatoes for a sweet side dish! Here is a pic of my sisters with the yummy concoction!

 
Resources:
http://www.oxforddictionaries.com/

Homemade Cheese!

Fun Summer Activity: Making your own cheese!

Materials:


¼ rennet tablet (available at select Kroger Stores or http://www.junketdesserts.com/rennettablets.aspx)

6 oz. Skim milk

12 oz. Styrofoam cup

¼ tsp. of salt

Paper towel

Microwave oven

Small strainer

Dishpan or container to catch drained whey from cup

Recipe:


The night before:

Crush ¼ rennet tablet and put into a 12 oz. Styrofoam cup

Add ¼ tsp. of salt per cup

Add 6 oz. skim milk heated to 95 degrees F and stir well. The milk will coagulate in the cup overnight

The Following Day:


Microwave the contents of the Styrofoam cup for one minute

Pour coagulated milk through strainer held over dish pan

Put coagulated milk back into cup and microwave for 10 more seconds (shrinking contents of cup)

Repeat microwaving and straining until cheese becomes soft mozzarella (usually only 2 additional times)

Use dish pans to collect the whey

“Dry” the cheese using a paper towel

Spread soft mozzarella on a cracker of your choice and enjoy!

Chester, Here I Come!

Alright, fine, I'll say it. I LOVE CHEETOS!!!! I feel like I just unveiled a huge, hairy mole on my face. Anyway, headed to the lake this weekend. I, of course, will have a good workout before I go, but you better believe I'm stopping by the ole' Save-A-Step to grab me a bag of the crunchy, delicious snack I crave.

Have a good weekend!!!

Something Smells Fishy

Fish obviously has a lot of health benefits to offer; however, the majority of North Americans do not get the recommended amount of fish in their diets. Our dietary intake has changed drastically over the last century. Fish used to be a staple item- inexpensive and plentiful in most areas. This is no longer the case.

One major issue in the area of fish intake is people's preferences. People have a strong response to fish - the taste, texture, etc. Also, religious and cultural issues come into play. The issue is that fish (along with some algae - ugh) are the only source of two key nutrients....EPA and DHA (short for really long, scientific names - I'll spare you). Basically the all important omega-3 fatty acids. The amount of omega-3 has plummeted substantially, while intake of omega-6 and 9 fatty acids have increased. Omega-6 is found in such things as soybean and safflower oil and omega-9 in olive oil.

So, who cares? Well, it just so happens that the omega-3s are pretty important too. We all know that America's weight issue is "growing." hahaha - I crack myself up. Anyway, there is now a "syndrome" given to those who are basically.....unhealthy. It is called metabolic syndrome or syndrome X. If an individual has 3 or more of the following 5 metabolic abnormalities, they are considered to have metabolic syndrome...
1. High serum triglycerides (fat in the blood)
2. low serum high-density lipoprotein (HDL cholesterol levels) - the "good" cholesterol
3. High blood pressure
4. high fasting blood glucose (symptom of type II diabetes)
5. increased waist circumference (overweight)

How are omega-3s and metabolic syndrome connected? Well it was found that high consumption of fish and omega-3 fatty acids significantly lowered the risk for metabolic syndrome (being unhealthy). It is also known that metabolic syndrome is VERY predictive of cardiovascular disease. So, the more you can decrease metabolic syndrome the more you can decrease cardiovascular disease - the number 1 killer in America. So, omega-3s = heart health! (Along with an overall healthy diet and exercise - like most things)
The study showed that the association with risk reduction was stronger with the actual consumption of fish, but there was still an effect from the supplement.

So, how much do you need for it to be effective?
There are several opinions out there.
1. The American Dietetic Association in Canada recommends a daily intake of 500mg of EPA and DHA (omega-3s).
2. The American Journal of Clinical Nutrition found that only 250mg of EPA and DHA was needed - leading to a 36% reduction in risk for sudden cardiac death.
3. Adequate Intake for EPA and DHA in the U.S. is 160mg per day (very insufficient if you ask me - which would explain part of our cardiovascular disease issue).

Best way to get EPA and DHA:
Fish itself is obviously the best source - 2 servings a week can provide the equivalent of 250-500 mg of EPA and DHA per day (plenty for beneficial effects). The supplements themselves have doses that vary. Average is about 200-800 mg of EPA and DHA per 1g capsule. Labels will often have the words "1,000 mg of fish oil" but remember that it doesn't mean 1,000 mg of EPA and DHA. Look for supplements derived from actual algae or purified fish oil - not other plant sources. Those require conversion..blah, blah, blah in the body, and you don't want that.

Scary Info: According to a 2009 statistic, 34% of the United States was suffering from metabolic syndrome. That means that 1 out of 3 people are walking around at severe risk for cardiovascular disease - and its ALL preventable!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! That kills me! Well, actually - no, it kills them.

Sources:
Vannice, G. (2010). n-3s from fish and the risk of metabolic syndrome. Journal of the American Dietetic Association. 7, 2010 (1014-1017).

Handicapped Parking

He said it - and you can't get mad, because he's "The Wheelchair Bandit!
Click here - Handicapped Parking
"Look at these rims....yeah, that's badass."

Love it!!!!!

Don't Believe Everything You See

"Before and after" pictures have been the classic selling point for diet products for as long as I can remember. Before you are duped by another expensive product, think about one thing....photoshop! Here is a video I found that I thought was very interesting!
http://www.youtube.com/watch?v=LQZpVeWsfK4&feature=player_embedded

A Well Balanced....Vacation

Yes, vacation is a great excuse to load up on greasy foods, fatty snacks, and booze, booze, booze; however, you might find that you enjoy yourself even more if you establish a little balance. It might not be the same "healthy" that you are used to at home - but, if you just set up a few boundaries, you can avoid being a waddling whale when you return. The point of a vacation is to come back renewed, revitalized, refreshed. Well, that can't happen if you are 5 cheeseburgers, 14 margaritas, 6 soft-serve ice creams, and 3 loaded nachos heavier. Yes, of course you are going to enjoy yourself and that includes eating wonderful meals and indulging in a few cocktails; however, there has to be a balance. Whether your vacation is one day or 10 days - the same rules apply. Try these tips to help yourself stay balanced and in control while on your much deserved days off.

- Pre-Vacay Workout: I like to workout either the night before or the morning of a vacation. This starts things off on the right foot, and you will feel more energized for travel.
- The Flight: It's important to always be prepared. Bring a few healthy snacks and make sure to buy a water bottle for the flight. You don't want to start your vacay out dehydrated.
- The Car: If you are driving, same rules apply. Pack a cooler with sandwiches, a few healthy snacks (fruit, granola bars, nuts, string cheese, etc.) This way you can avoid at least one fast-food stop and convenience store snacks. If you have to go through a drive through, avoid fried items. Choose a hamburger over fries and mozzarella sticks. This will save you calories and increase your protein intake!
- The Hotel: Once you arrive at your destination, hit the super market. Load up on lunch meat, PB&J, whole wheat breads, fruit, cheese, cereal, low-fat milk, and other healthy items for breakfast and lunch. You are most likely going to eat breakfast and lunch in and dinner out. So, choose to eat healthier meals to start your day out on the right foot. Then, you can enjoy your nightly meals out. Start your day off with a protein packed breakfast (ex. Instant oatmeal made with milk and an additional glass of milk to drink). Avoid continental breakfast. If you eat too many high calorie foods in the am, this can make you lethargic for the rest of they day. Starting out the right way will help you (subconsciously) eat healthier for the rest of day!
- Eating Out: Avoid appetizers (stick with your entree - that will be plenty of food), avoid fried foods - choose baked or broiled fish or poultry, baked potatoes (instead of fries), ect.
- Don't Skip Meals: Its easy to skip meals when you are having a good time, but this will leave you ravenous and less likely to control yourself later in the day.
- Alcohol: You know what to do in this area - moderation and avoid sugary mixes.
- Be Active: Being active is fun, not punishment. No, you don't need to do a beach-front boot camp every morning, but still go on walks, walk to near by restaurants, take the stairs to your room, play sports, anything!!! You will have more energy if you try to be active than if you lay around like a lazy walrus all day!

It's all about balance. You have to be able to enjoy yourself, but still be in control. Trust me, you will end up feeling better throughout the day, enjoying your time more, and feeling rejuvenated when you return!!

Happy Traveling!!

The Grocery Store Catwalk!

I don't know if you have ever noticed, but in most grocery stores, the frozen section freezer lights are connected to motion sensors. This is obviously to save on their electricity bill, but conveniently, it has also boosted my self esteem - Here's how!

If no one has been in the aisle for some time, all the lights in the freezers will be off, and being set on motion sensors, this is where I come in:) If you enter the aisle and proceed to walk down, the lights come on as you pass each individual freezer! This recreates the effect of many movie moments including Sweet Home Alabama's Tiffany's Jewelry Store Scene - when Reese Witherspoon is being proposed to and the lights come on in succession back and back until the entire store is immaculately lit!
Just like a light-up catwalk, those lights seem to magically be lighting up JUST FOR ME as I strut down the frozen food aisle. Man, is it exhilarating! ESPECIALLY if you are in a Super Walmart. Those aisles are gigantic and those freezers are HUGE, so the effect is doubled!!! I just grab my cart, throw my shoulders back, toss my hair, and channel my Hollywood alter ego.
So, if you need your runway/model moment or you are just having a bad day, try the "Grocery Store Catwalk"!!!!! Trust me, its worth it!!!!

"Can you pass me my prenatal vitamins..oh, and that joint?"

First, let me apologize for my notable absence. I'm sure ALL of my readers were devastated (especially you, Dad:). My topic today is the product of an experience I had this morning. I got fired up, so I'm taking my frustrations out here.
I'm sure you have heard of morning sickness - whether you have experienced it, seen your partner go through it, or just saw it in a movie once. It is just one of the many joyous side effects of pregnancy. Not everyone experiences it, but for its victims, it is apparently awful. Starting each day with your head in the toilet is not the way I would want to greet the morning. Anyway, I don't know if I mentioned this, but I work with a lot of prenatal women. They often surprise me, but lately I have had a few that have just dumbfounded me. The women I'm referring to confessed to me that they've been treating their morning sickness with an old fashioned remedy.....doobies. That's right...pot, weed, grass, reefer, ace, bammy, WHATEVER! No matter how you say it, it sounds ridiculous. (Trust me, it was hard to keep a straight face when saying, "Ok, so how many joints are you smoking a day, pregnant lady?")
Granted many will argue that marijuana has a lot to offer many, especially those suffering from chronic pain or anorexia; however, ILLEGAL DRUGS SHOULD NOT BE USED BY THOSE CARING INNOCENT FETUSES AROUND IN THEIR BABY MAKER!
The American Pregnancy Association warns that "Smoking marijuana increases the levels of carbon monoxide and carbon dioxide in the blood, which reduces the oxygen supply to the baby. Smoking marijuana during pregnancy can increase the chance of miscarriage, low birth-weight, premature births, developmental delays, and behavioral and learning problems." There are also similar warnings about 2nd hand marijuana exposure.
How am I supposed to convince a woman that she needs to increase the amount of fruits and vegetables she is eating if she can't put down her ganja long enough to listen?!! Pregnancy is not cancer, people. You don't get to skip out on the rules just because you have a bun in the oven.
This has been a Public Service Announcement by Erin. Thank you for listening.