I just got back from NYC. Five friends and I traveled out to the Empire State to visit our good friend Katie that we went to U of I with. I knew that eating natural would be a lot harder since we would be eating out a lot, I wouldn't be able to cook my meals and we would spend some of our evenings out late on the town.
I will say I didn't do too bad. For breakfast I went to the closest Whole Foods and bought some whole grain bread and natural peanut butter and had toast most mornings for breakfast. We went to brunch pretty much everyday since we enjoyed sleeping in and it took some time for 6 women to get ready each morning. One brunch I ate an asparagus, goat cheese and tomato omelet. The omelet also was served with a mixed green salad and I drank water. I tried to drink water and tea with meals and I also enjoyed eggs Florentine over spinach, veggie omelets and sushi during my trip.
To balance out my better meals I also enjoyed some NY pizza, hot chocolate, rice krispie treats, Oreo milk shake, watermelon margaritas, white wine, party mix, mozzarella sticks and a spinach ricotta calzone. Overall the junk food I consumed the Oreo milkshake and the watermelon margaritas were totally worth it- the rest wasn't even that satisfying.
The junk food binge is over and I am ready to eat better again. I already packed a healthy breakfast of yogurt and raspberries and a black bean and onion whole wheat quesadilla for lunch!
All the walking we did in NYC makes me feel a little better about the bad eating that took place but like my husband told me before I left "It's vacation!"
Monday, February 21, 2011
Tuesday, February 15, 2011
Apple Walnut Bruschetta
Found this recipe from a Clean Eating magazine. We added chicken breast to this to make more of a meal out of it instead of an appetizer. I gave it a 10/10.
Ingredients:
2 heads of garlic
2 Granny Smith apples, unpeeled and sliced
1/2 cup crumbled goat cheese (3oz)
whole grain baguette
1/4 cup coarsely chopped unsalted walnuts, toasted
Note: To toast walnuts place them on parchment-lined baking sheet and cook in a 350degree oven for 8-10minutes, stirring once.
1. Preheat oven 350degrees. Slice 1/4 inch off the top of each head of garlic, making sure to expose each clove. Wrap garlic in foil and place on baking sheet. Roast on top rack for 30-35 minutes or until garlic is soft and fragrant.
2. Arrange apples in a single layer on a parchment -lined baking sheet. Place in oven alongside garlic for 15 minutes. Remove from oven and let cool to room temp.
3. Remove garlic from oven, open aluminum foil and let garlic cool to room temp. Remove roasted garlic cloves from the skins and trasfer into a medium bowl. Mash garlic lightly with fork and add cheese. Mix until combined with garlic chunks. Set aside.
4. Slice baguette into thin pieces. Arrange baguette on baking sheet and toast on bottom rack in oven for 6-8minutes, flip halfway to toast other side.
5. Spread each toasted baguette slice with about 2 tsp of garlic cheese mixutre. Place apple slices over top garlic-cheese spread, top with walnuts. Serve immediately.
* We used larger baguette slices and then added a grilled chicken breast to make an open face sandwich of sorts.
This meal is great because it includes whole grains, fruit and omega-3 rich walnuts.
Ingredients:
2 heads of garlic
2 Granny Smith apples, unpeeled and sliced
1/2 cup crumbled goat cheese (3oz)
whole grain baguette
1/4 cup coarsely chopped unsalted walnuts, toasted
Note: To toast walnuts place them on parchment-lined baking sheet and cook in a 350degree oven for 8-10minutes, stirring once.
1. Preheat oven 350degrees. Slice 1/4 inch off the top of each head of garlic, making sure to expose each clove. Wrap garlic in foil and place on baking sheet. Roast on top rack for 30-35 minutes or until garlic is soft and fragrant.
2. Arrange apples in a single layer on a parchment -lined baking sheet. Place in oven alongside garlic for 15 minutes. Remove from oven and let cool to room temp.
3. Remove garlic from oven, open aluminum foil and let garlic cool to room temp. Remove roasted garlic cloves from the skins and trasfer into a medium bowl. Mash garlic lightly with fork and add cheese. Mix until combined with garlic chunks. Set aside.
4. Slice baguette into thin pieces. Arrange baguette on baking sheet and toast on bottom rack in oven for 6-8minutes, flip halfway to toast other side.
5. Spread each toasted baguette slice with about 2 tsp of garlic cheese mixutre. Place apple slices over top garlic-cheese spread, top with walnuts. Serve immediately.
* We used larger baguette slices and then added a grilled chicken breast to make an open face sandwich of sorts.
This meal is great because it includes whole grains, fruit and omega-3 rich walnuts.
Sunday, February 13, 2011
Would you like that salad with a side of pesticides?
I found this article online on politicsdaily.com, pretty scary how pesticides are proven to cause brain damage to children and we are still using them on everything....
*This is only a portion of the article and the bold emphasis was added by me.
Salinas, California: The Salad Bowl of Pesticides
Contributor
SALINAS VALLEY, Calif. – Locals call this place the world's salad bowl. Dole, Naturipe and Fresh Express are here, where much of the global fruit and vegetable trade emerges in neat green fields just over the hills from the Pacific Coast.
The difficulties facing migrant workers who plant and pick the crops is an old story. But in Salinas, a new story is emerging -- one with serious implications for the rest of the country and with an ending that has yet to be written.
It is here that University of California, Berkeley public health professor Brenda Eskenazi and her colleagues have spent the past 12 years studying mothers and children who are exposed to pesticides used in the fields.
The Center for Health Assessment of Mothers and Children of Salinas (CHAMACOS) is a joint project of UC Berkeley, the Natividad Medical Center, Clinica de Salud Del Valle de Salinas and other community organizations. Its goal is to assess exposure to pesticides and other pollutants in pregnant women and young children to determine the effects on their health, and to try to prevent contact with the chemicals.
After forming partnerships with local health care providers, the researchers were able to recruit 600 women, who submitted to a series of tests to measure pesticide levels in their bodies. Investigators tracked the women throughout their pregnancies, waiting at hospitals as babies were born to collect the umbilical cord blood. As the children grew, Eskenazi and her team also charted their growth, mental development and general health.
This group is now 10 ½ years old, and Eskenazi's work has set off alarms among public health officials. She and her colleagues have found that at age 2, the children of mothers who had the highest levels of organophosphate pesticide metabolites in their blood had the worst mental development in the group. They also had the most cases of pervasive developmental disorder.
At age 5, the children whose mothers were most exposed during pregnancy had poorer attention spans compared to those born to a mother who had lower levels of pesticide metabolites in their urine. Metabolites, as referred to here, are compounds that are formed as a chemical breaks down in the body. They are evidence that someone was exposed to a chemical.
"We have very, very high reports by the mother of behaviors consistent with pervasive developmental disorder," said Eskenazi at a recent neurotoxicology conference. "These include signs like the child is afraid to try new things, can't stand anything out of place, and avoid looking others in the eye. This is considered to be autism spectrum behavior."
The difficulties facing migrant workers who plant and pick the crops is an old story. But in Salinas, a new story is emerging -- one with serious implications for the rest of the country and with an ending that has yet to be written.
It is here that University of California, Berkeley public health professor Brenda Eskenazi and her colleagues have spent the past 12 years studying mothers and children who are exposed to pesticides used in the fields.
The Center for Health Assessment of Mothers and Children of Salinas (CHAMACOS) is a joint project of UC Berkeley, the Natividad Medical Center, Clinica de Salud Del Valle de Salinas and other community organizations. Its goal is to assess exposure to pesticides and other pollutants in pregnant women and young children to determine the effects on their health, and to try to prevent contact with the chemicals.
After forming partnerships with local health care providers, the researchers were able to recruit 600 women, who submitted to a series of tests to measure pesticide levels in their bodies. Investigators tracked the women throughout their pregnancies, waiting at hospitals as babies were born to collect the umbilical cord blood. As the children grew, Eskenazi and her team also charted their growth, mental development and general health.This group is now 10 ½ years old, and Eskenazi's work has set off alarms among public health officials. She and her colleagues have found that at age 2, the children of mothers who had the highest levels of organophosphate pesticide metabolites in their blood had the worst mental development in the group. They also had the most cases of pervasive developmental disorder.
At age 5, the children whose mothers were most exposed during pregnancy had poorer attention spans compared to those born to a mother who had lower levels of pesticide metabolites in their urine. Metabolites, as referred to here, are compounds that are formed as a chemical breaks down in the body. They are evidence that someone was exposed to a chemical.
"We have very, very high reports by the mother of behaviors consistent with pervasive developmental disorder," said Eskenazi at a recent neurotoxicology conference. "These include signs like the child is afraid to try new things, can't stand anything out of place, and avoid looking others in the eye. This is considered to be autism spectrum behavior."
Kaplan, S. (2010). Salinas, California: The Salad Bowl of Pesticides. Retrieved from: http://www.politicsdaily.com/2010/12/21/salinas-california-the-salad-bowl-of-pesticides/
Saturday, February 12, 2011
Farming in the Winter?
This morning I met my mom at the Indy Winter Farmers Market. She volunteers at the market every Saturday morning so I met her at 9 a.m. for her to show me around.
There was such an eclectic mix of people and booths as we walked around. I totally cheated our diet and taste tested a salted carmel homemade marshmallow, they even toasted it for us. Uh...Yum. There was so many yummy things to buy but at least 50 % I couldn't buy because it was
A. Made of tasty yummy sugar
B. Made of bread
C. Made of soap
Bummer. There was fresh produce there though. I saw apples, tomatoes, lettuce, fresh herbs and homemade cheeses. I was too tempted to stay and shop so my mom and I went for coffee. I felt bad not buying anything but since we have only been eating this way for 2 weeks I am easily led astray, hence the marshmallow.
Here is the link to the Indy Winter Farmers Market. The market is open on Saturdays from 9-12:30 until April 30th.
http://www.indywinterfarmersmarket.org/
Even though I didn't stay long to shop it was a great way to see how others actually make a living from people who eat local food and food that is made naturally.
I will tell you one thing, about 3 weeks ago I would have torn up those baked goods...
There was such an eclectic mix of people and booths as we walked around. I totally cheated our diet and taste tested a salted carmel homemade marshmallow, they even toasted it for us. Uh...Yum. There was so many yummy things to buy but at least 50 % I couldn't buy because it was
A. Made of tasty yummy sugar
B. Made of bread
C. Made of soap
Bummer. There was fresh produce there though. I saw apples, tomatoes, lettuce, fresh herbs and homemade cheeses. I was too tempted to stay and shop so my mom and I went for coffee. I felt bad not buying anything but since we have only been eating this way for 2 weeks I am easily led astray, hence the marshmallow.
Here is the link to the Indy Winter Farmers Market. The market is open on Saturdays from 9-12:30 until April 30th.
http://www.indywinterfarmersmarket.org/
Even though I didn't stay long to shop it was a great way to see how others actually make a living from people who eat local food and food that is made naturally.
I will tell you one thing, about 3 weeks ago I would have torn up those baked goods...
Wednesday, February 9, 2011
Sneaking in vegetables
Chad and I are still working hard at eating naturally, avoiding processed foods and artificial ingredients. It's become a game almost to try to sneak in as many fruits and vegetables as I can into our food so that we are full after we eat and so we get the additional vitamins, antioxidants and fiber into our diets.
I like to add fresh or frozen raspberries to my yogurt for breakfast, add mushrooms and onions into our wild rice and when I am making a tomato sauce I try to add an extra can of diced tomatoes. I'm pretty much like a vegetable ninja- no one really knows how all the those vegetables could be snuck into the meal so discreetly.
Here's a side dish I made with some scallops the other night. We both loved it and I will definitely book mark this one in my recipe book. I have altered the recipe a bit from the original I found in my recipe book.
Green beans and Edemame in Lemon and Herb Sauce
Ingredients:
1 part frozen or fresh green beans
1 part frozen or fresh shelled edemame (soy beans)
1 Tb. butter
4 tsp. flour
1/4 cup vegetable stock
1 Tb. heavy cream
variety of spices to season with: rosemary, thyme, tarragon and sage. I used basil and garlic
salt and pepper
1 Tb. lemon juice
1. Cook beans in boiling salted water fro about 10 minutes and drain.
2. Melt butter in saucepan. Add the flour and vegetable stock.
3. Remove pan from heat, stir in cream, lemon juice and herbs. Season with salt and pepper to tase. Pour the sauce over the beans, mixing well. Serve immediaetly.
Stacey, J. (2001). Cookshelf: Vegetarian. UK: Parragon Publishing.
I like to add fresh or frozen raspberries to my yogurt for breakfast, add mushrooms and onions into our wild rice and when I am making a tomato sauce I try to add an extra can of diced tomatoes. I'm pretty much like a vegetable ninja- no one really knows how all the those vegetables could be snuck into the meal so discreetly.
Here's a side dish I made with some scallops the other night. We both loved it and I will definitely book mark this one in my recipe book. I have altered the recipe a bit from the original I found in my recipe book.
Green beans and Edemame in Lemon and Herb Sauce
Ingredients:
1 part frozen or fresh green beans
1 part frozen or fresh shelled edemame (soy beans)
1 Tb. butter
4 tsp. flour
1/4 cup vegetable stock
1 Tb. heavy cream
variety of spices to season with: rosemary, thyme, tarragon and sage. I used basil and garlic
salt and pepper
1 Tb. lemon juice
1. Cook beans in boiling salted water fro about 10 minutes and drain.
2. Melt butter in saucepan. Add the flour and vegetable stock.
3. Remove pan from heat, stir in cream, lemon juice and herbs. Season with salt and pepper to tase. Pour the sauce over the beans, mixing well. Serve immediaetly.
Stacey, J. (2001). Cookshelf: Vegetarian. UK: Parragon Publishing.
Tuesday, February 8, 2011
Organic- What's the big deal?
Even though Chad and I are not eating 100% organic, I have been buying as much produce that is organic as possible. People, including myself, have steered clear of organic produce because of the questionable benefit and increase cost. I started to dig a little bit deeper about what makes a product organic? Is it safer to eat?
On the MayoClinic.com site I found a nice chart to illustrate the differences between conventional produce vs. organic produce.
So the major benefits I can see are that organic foods stay clear of the chemicals and pesticides that a lot of farmers commonly use on conventional produce. When addressing the question if organic is more nutritious than conventional produce Mayoclinic.com stated that "Researchers have concluded that organically and conventionally produced foodstuffs are comparable in their nutrient content".
I think even though the nutrition may be the same it makes sense that MayoClinic.com does list common concerns that can persuade people when choosing organic over other produce. See below.
Pesticides. Conventional growers use pesticides to protect their crops from molds, insects and diseases. When farmers spray pesticides, this can leave residue on produce. Some people buy organic food to limit their exposure to these residues. According to the USDA, organic produce carries significantly fewer pesticide residues than does conventional produce. However, residues on most products — both organic and non organic — don't exceed government safety thresholds.
Food additives. Organic regulations ban or severely restrict the use of food additives, processing aids (substances used during processing, but not added directly to food) and fortifying agents commonly used in non organic foods, including preservatives, artificial sweeteners, colorings and flavorings, and monosodium glutamate (MSG).
Environment. Some people buy organic food for environmental reasons. Organic farming practices are designed to benefit the environment by reducing pollution and conserving water and soil quality.
Taste. Some people say they can taste the difference between organic and non organic food. Others say they find no difference. Taste is a subjective and personal consideration, so decide for yourself.
Mayo Clinic. (2011). Organic foods: Are they safer? More Nutritious? Retrieved February 8, 2011, from
http://www.mayoclinic.com/health/organic-food/NU00255
On the MayoClinic.com site I found a nice chart to illustrate the differences between conventional produce vs. organic produce.
| Conventional | Organic |
|---|---|
| Apply chemical fertilizers to promote plant growth. | Apply natural fertilizers, such as manure or compost, to feed soil and plants. |
| Spray insecticides to reduce pests and disease. | Use beneficial insects and birds, mating disruption or traps to reduce pests and disease. |
| Use chemical herbicides to manage weeds. | Rotate crops, till, hand weed or mulch to manage weeds. |
| Give animals antibiotics, growth hormones and medications to prevent disease and spur growth. | Give animals organic feed and allow them access to the outdoors. Use preventive measures — such as rotational grazing, a balanced diet and clean housing — to help minimize disease. |
So the major benefits I can see are that organic foods stay clear of the chemicals and pesticides that a lot of farmers commonly use on conventional produce. When addressing the question if organic is more nutritious than conventional produce Mayoclinic.com stated that "Researchers have concluded that organically and conventionally produced foodstuffs are comparable in their nutrient content".
I think even though the nutrition may be the same it makes sense that MayoClinic.com does list common concerns that can persuade people when choosing organic over other produce. See below.
Mayo Clinic. (2011). Organic foods: Are they safer? More Nutritious? Retrieved February 8, 2011, from
http://www.mayoclinic.com/health/organic-food/NU00255
Sunday, February 6, 2011
Planning ahead
This week I am determined to do a better job meal planning. So before I went to the grocery I sat down and went through several cookbooks I hadn't touched in years.
Two in particular gave me great ideas and new recipes. The New Mayo Clinic Cookbook this book was written by two registered dietitians, Cheryl Forberg and Maureen Callahan. It was chock full of fresh and all natural meal ideas. I found a tasty recipe for Portobello Mushrooms with Thyme and Garlic. The other cookbook I revisited was Cookshelf Vegetarian. I book marked a ton of recipes from this one! I have planned to make homemade Spinach Gnocchi with Tomato and Basil sauce and Green beans and Edemame in Lemon and Herb sauce. Even though the gnocchi is potato based I am going to use whole wheat flour and even out the meal with vegetables as the side dish. I am excited to post how these new recipes turn out.
Once I get the inspiration for the week's meals I sit and plan it out. Let me give you an idea of how simple ingredients turn into a week's worth of meals. To begin I write down the categories of meals I plan to prepare: breakfast, lunch, dinner, snacks and dessert. Then I list the dishes I plan to make for each category. Then I dissect each meal into it's ingredients and just write down the things I don't already have in the house. Here's the breakdown. (Note how all this food is fresh or frozen and never processed.)
Breakfast: 100% whole wheat bagels, yogurt and berries, scrambled eggs
Need: bagels, butter, yogurt, raspberries, eggs, Swiss cheese
Lunch: egg salad, tuna salad, chicken wraps, grilled shrimp and wild rice, salad with walnuts and goat cheese
Need: 2 cans of tuna, celery, chicken stock, white onion, button mushrooms, red onion, wild rice, mixed greens, goat cheese
Dinner: whole wheat gnocchi with green beans and edemame in lemon and herb sauce, grilled portobello mushrooms with asparagus, garlic scallops, warm shrimp salad
Need: vegetable stock, edemame, 2 lemons, 1 large potato, spinach, tomato puree, portobello mushrooms, asparagus, scallops, shrimp, yellow bell pepper
Snacks/Dessert: kiwis, oysters, salmon slices with cream cheese, dark chocolate, strawberries, green apple, mint tea
This week the groceries rang up to about $140. This will feed my husband and I for a full week. I also plan on some of the dinners to give me left overs to eat as lunches too.
Let the eating begin!!!
Two in particular gave me great ideas and new recipes. The New Mayo Clinic Cookbook this book was written by two registered dietitians, Cheryl Forberg and Maureen Callahan. It was chock full of fresh and all natural meal ideas. I found a tasty recipe for Portobello Mushrooms with Thyme and Garlic. The other cookbook I revisited was Cookshelf Vegetarian. I book marked a ton of recipes from this one! I have planned to make homemade Spinach Gnocchi with Tomato and Basil sauce and Green beans and Edemame in Lemon and Herb sauce. Even though the gnocchi is potato based I am going to use whole wheat flour and even out the meal with vegetables as the side dish. I am excited to post how these new recipes turn out.
Once I get the inspiration for the week's meals I sit and plan it out. Let me give you an idea of how simple ingredients turn into a week's worth of meals. To begin I write down the categories of meals I plan to prepare: breakfast, lunch, dinner, snacks and dessert. Then I list the dishes I plan to make for each category. Then I dissect each meal into it's ingredients and just write down the things I don't already have in the house. Here's the breakdown. (Note how all this food is fresh or frozen and never processed.)
Breakfast: 100% whole wheat bagels, yogurt and berries, scrambled eggs
Need: bagels, butter, yogurt, raspberries, eggs, Swiss cheese
Lunch: egg salad, tuna salad, chicken wraps, grilled shrimp and wild rice, salad with walnuts and goat cheese
Need: 2 cans of tuna, celery, chicken stock, white onion, button mushrooms, red onion, wild rice, mixed greens, goat cheese
Dinner: whole wheat gnocchi with green beans and edemame in lemon and herb sauce, grilled portobello mushrooms with asparagus, garlic scallops, warm shrimp salad
Need: vegetable stock, edemame, 2 lemons, 1 large potato, spinach, tomato puree, portobello mushrooms, asparagus, scallops, shrimp, yellow bell pepper
Snacks/Dessert: kiwis, oysters, salmon slices with cream cheese, dark chocolate, strawberries, green apple, mint tea
This week the groceries rang up to about $140. This will feed my husband and I for a full week. I also plan on some of the dinners to give me left overs to eat as lunches too.
Let the eating begin!!!
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