I am going to try to limit the conspiracy theories in this post except to say that we have been fed a line of crap by both the meat and dairy industry all under the un-watchful eye of the USDA and FDA. We have been told in order to have sufficient calcium and protein we needed 3 glasses of milk a day and a bunch of meat.
They seem to have left out the part where both dairy and meat - especially red meat - cause inflammation in your body. Inflammation is the root cause of most chronic disease. That list includes arthritis, cancer, heart disease, diabetes and more.
The other thing the meat and dairy guys forgot to mention is that there are abundant sources of both protein and calcium available in plants and grains that do not contribute to inflammation.
Chicken is roughly 35% protein and beef and pork come in in the 25-27% range. They also are by their nature high cholesterol foods. On the other hand broccoli is 45% protein and spinach is 30%. Neither are high cholesterol foods and both have enzymes, antioxidants and phyto-chemicals that promote health and longevity.
In the grain world quinoa is 17% , amaranth is 17%, and wild rice comes in at about 10%. Beans come in like this. Sprouted beans (Truroots Sprouted Bean Trio) at 25%, and your kidney, canellini and black beans are around 25% protein. Even popcorn is over 10% protein.
The recommendation is that we take in at least 10% and not more than 35% of our calories from protein. So you could actually get the minimum from eating popcorn. I wouldn't suggest you do that, but that is what is necessary as a minimum.
There has to be a downside to getting all of your protein from plant sources. The only one I have found is that plant based sources do not provide enough vitamin B12. My multivitamin has the full daily amount of B12 in it so I'm not worried. There are plenty of supplements available for every niche.
I mentioned calcium as well so here we go. The USDA recommends 800 -1200 mgs while the World Health Organization recommends only 400 - 500 mgs per day. The same protein sources listed above will provide you with all of the calcium you need to meet either requirement. The bonus to the plant sources is absorption. The dairy sources do not absorb into the system the way the plant sources do which would require you to need less of them than the dairy sources.
The most comprehensive large study ever undertaken of the relationship between diet and the risk of developing disease which involved over 350 workers studying 6500 people concluded that the main protein in dairy - casein - is "the most relevant carcinogen ever identified." I like cheese as much as the next guy, but I use a small amount of imported Parmigiano Reggiano and Pecorino Romano only anymore.
So - what does it all mean, Paully? It means we have all been fed a line of crap by the meat and dairy industries that is just meant to keep us buying their product. Similar campaigns were used by tobacco years ago. Some of us remember the Winston ads of "Winston tastes good like a cigarette should." Now they can't advertise on TV at all. When will the meat and dairy guys fall out of favor as well? Are their diseases - Cancer, Heart Disease, Diabetes, Arthritis and more - not as deadly as tobacco's were?
More soon....
Wednesday, February 29, 2012
Tuesday, February 28, 2012
Okay - That Won't Work
I learn as I go like the rest of you. Today I learned that I can't use the rice steamer to make wild rice. The water steams out too quickly I guess. I thought using math would be sufficient. If the brown rice cooks good with 2 cups of water then the wild rice should work with 2 1/2 - NOT.
I was able to get it and some more water into a pan and finished it, but it isn't great. Note to self - no more wild rice in the steamer.
That reminded me of some of my other little boo boos in the past. Here are some I can remember.
In 1988 I thought I would jack up some tomato sauce for pasta with Serrano peppers. Make that salsa on pasta. NOT my proudest moment.
This one tasted good, but looked bad. I made pesto and added the sun dried tomatoes in oil instead of the "ready to eat" type. The pesto tasted great but looked like baby poop. They say you are what you eat.
I had to learn the hard way to rinse cooked pasta in cold water before adding it to soup so it doesn't keep cooking and grow and take over the soup.
I also learned not to salt the pesto BEFORE you add the Parmesan cheese since it is salty as well. I learned the same fact about olives and capers in Putanesca sauce too.
The other place I learned about salting too early was stock and soups that are going to reduce for a while.
There are others I can't remember right now. Pam isn't here to remind me.
More soon....
I was able to get it and some more water into a pan and finished it, but it isn't great. Note to self - no more wild rice in the steamer.
That reminded me of some of my other little boo boos in the past. Here are some I can remember.
In 1988 I thought I would jack up some tomato sauce for pasta with Serrano peppers. Make that salsa on pasta. NOT my proudest moment.
This one tasted good, but looked bad. I made pesto and added the sun dried tomatoes in oil instead of the "ready to eat" type. The pesto tasted great but looked like baby poop. They say you are what you eat.
I had to learn the hard way to rinse cooked pasta in cold water before adding it to soup so it doesn't keep cooking and grow and take over the soup.
I also learned not to salt the pesto BEFORE you add the Parmesan cheese since it is salty as well. I learned the same fact about olives and capers in Putanesca sauce too.
The other place I learned about salting too early was stock and soups that are going to reduce for a while.
There are others I can't remember right now. Pam isn't here to remind me.
More soon....
Sunday, February 26, 2012
Fortify That Stir Fry
I made a stir fry for lunch today. As I was getting to the end I decided to try something I hadn't done before so I added some baby spinach right as the stir fry was finishing. It was easy to add in and cooked in a minute.
I added about 2 cups of the spinach which gives the recipe - 4 servings - all of the vitamin A for a day, 4 times the Vitamin K, 30% of the folate, manganese and Vitamin C, and 2 grams each of fiber and protein. There is a bunch of other goodies too, but those are the most abundant.
So where else could you add some baby spinach without anyone knowing? You could chop some and toss it into your pasta sauce right as you add the pasta. You could swap some of the basil in your pesto. Toss some into a salad. Chop some and add to your omelet if you like eggs.
Raw ideas besides the salad include adding some as greens on your sandwiches or wraps. If you juice, add some with some kale for a great green start to a veggie juice.
The idea is to keep ideas like this in your mind and you'll find tons of ways to fortify the stuff you make.
My stir fry today had 2 large carrots halved and thin sliced, 3 stalks of celery sliced, 1 red onion chopped in a rough chop, 2 bell peppers roughly chopped, 2 cups mushrooms and 2 cups brocolette. It was seasoned with a little salt and pepper, red pepper flakes, turmeric, 4 cloves garlic chopped and 3/4" of ginger root minced. I tossed all of the harder veggies into the wok on high for about 5 minutes and then added the mushrooms and brocolette for about 3 minutes. I then added the garlic and ginger and stirred for 30 seconds. I added the chili flakes, turmeric a little sesame oil and some white wine vinegar and cooked another minute. I then added the spinach and some soy sauce and stirred until the spinach wilted. We served it over steamed short grain brown rice. It was great - I think.
More soon....
I added about 2 cups of the spinach which gives the recipe - 4 servings - all of the vitamin A for a day, 4 times the Vitamin K, 30% of the folate, manganese and Vitamin C, and 2 grams each of fiber and protein. There is a bunch of other goodies too, but those are the most abundant.
So where else could you add some baby spinach without anyone knowing? You could chop some and toss it into your pasta sauce right as you add the pasta. You could swap some of the basil in your pesto. Toss some into a salad. Chop some and add to your omelet if you like eggs.
Raw ideas besides the salad include adding some as greens on your sandwiches or wraps. If you juice, add some with some kale for a great green start to a veggie juice.
The idea is to keep ideas like this in your mind and you'll find tons of ways to fortify the stuff you make.
My stir fry today had 2 large carrots halved and thin sliced, 3 stalks of celery sliced, 1 red onion chopped in a rough chop, 2 bell peppers roughly chopped, 2 cups mushrooms and 2 cups brocolette. It was seasoned with a little salt and pepper, red pepper flakes, turmeric, 4 cloves garlic chopped and 3/4" of ginger root minced. I tossed all of the harder veggies into the wok on high for about 5 minutes and then added the mushrooms and brocolette for about 3 minutes. I then added the garlic and ginger and stirred for 30 seconds. I added the chili flakes, turmeric a little sesame oil and some white wine vinegar and cooked another minute. I then added the spinach and some soy sauce and stirred until the spinach wilted. We served it over steamed short grain brown rice. It was great - I think.
More soon....
Thursday, February 23, 2012
Pop Pop Pop Culture
So you want some easy changes that have huge upside? Here is the easiest one I know. Quit drinking pop. One can of Coke is the equivalent of having a glass of water with 8 tsp of sugar. What is the word? Ick! That's the word.
If you drink 1 pop a day and quit you will lose about 21 pounds a year without doing anything else. Could you stand to lose 21 pounds? Would that make your life easier?
Now you need to replace that pop with something so how about a glass of water - without sugar? Drinking water actually helps you lose weight as well. It basically flushes the toxins out of your system.
Cook your own food. You will be burning calories as you prepare your meals. You will also be able to monitor what is going into your meal. Measure the oil you use to saute stuff in. Every tbsp of oil is pure fat and calorie dense. You need some good fats but too much of a good thing isn't good anymore. At 120 calories per tbsp you can quickly add 300 - 400 calories to a dish to feed 4.
Swap out chicken or fish for beef when you can. If you keep red meat to once a week or less you will greatly reduce your risk of most chronic diseases dramatically regardless of the quality of the beef. That means even grass fed beef is not a great protein for you no matter what the beef association says.
Swap out black beans for animal proteins in tacos, burgers and other foods. The black beans add fiber and don't give up protein. The protein from the beans is more "bio-available" to you meaning your body can digest and use it more rapidly. Dried beans are really inexpensive and you just soak them overnight in water - rinse them - and then cook them for 30 minutes to al dente or longer to get a softer texture.
Swap out black beans for refried beans. Just DON"T eat refried beans. They are mainly bad for you. Cook your beans al dente and spice them with some cumin, garlic and cilantro. They are great with anything Mexican.
Reach for herbs before you grab for the salt. Try basil or thyme or turmeric before you add salt. As you do that more you will find you use and need less salt all the time.
You've listened to me long enough for one day.
More soon.....
If you drink 1 pop a day and quit you will lose about 21 pounds a year without doing anything else. Could you stand to lose 21 pounds? Would that make your life easier?
Now you need to replace that pop with something so how about a glass of water - without sugar? Drinking water actually helps you lose weight as well. It basically flushes the toxins out of your system.
Cook your own food. You will be burning calories as you prepare your meals. You will also be able to monitor what is going into your meal. Measure the oil you use to saute stuff in. Every tbsp of oil is pure fat and calorie dense. You need some good fats but too much of a good thing isn't good anymore. At 120 calories per tbsp you can quickly add 300 - 400 calories to a dish to feed 4.
Swap out chicken or fish for beef when you can. If you keep red meat to once a week or less you will greatly reduce your risk of most chronic diseases dramatically regardless of the quality of the beef. That means even grass fed beef is not a great protein for you no matter what the beef association says.
Swap out black beans for animal proteins in tacos, burgers and other foods. The black beans add fiber and don't give up protein. The protein from the beans is more "bio-available" to you meaning your body can digest and use it more rapidly. Dried beans are really inexpensive and you just soak them overnight in water - rinse them - and then cook them for 30 minutes to al dente or longer to get a softer texture.
Swap out black beans for refried beans. Just DON"T eat refried beans. They are mainly bad for you. Cook your beans al dente and spice them with some cumin, garlic and cilantro. They are great with anything Mexican.
Reach for herbs before you grab for the salt. Try basil or thyme or turmeric before you add salt. As you do that more you will find you use and need less salt all the time.
You've listened to me long enough for one day.
More soon.....
Tuesday, February 21, 2012
It's Fat Tuesday Howz About Some Rice and Beans?
This cooks in the time it takes the rice steamer to finish. It's my way healthier version of the classic Cajun dish.
Rice and Beans and Some More Beans
1 large Can Organic Crushed Tomatoes - I like Muir Glen Organics
1 Red Onion chopped - I use organic
1 Bell Pepper chopped - Again I use organic.
3 stalks Celery chopped - Yep - Organic
3 cloves Garlic - you guessed it - I use organic
1 can Organic Red Kidney beans
1 cup dry Sprouted Bean Trio (Truroots) cooked per package instructions
1 Tbsp Organic Dried Basil
1/2 tsp Organic Thyme
1 Tbsp Organic Cumin
1 Tbsp Organic Paprika
1 Tbsp Organic Chili Powder
1 Tbsp Worcestershire sauce
Salt and pepper to taste
Louisiana Hot sauce to taste
Extra Virgin Olive Oil
Get your rice steamer going with some good rice.
Saute onions, celery and pepper in olive oil for 4 or 5 minutes. Add the garlic and saute 1 more minute. Add the tomatoes and all of the spices and bring to a boil and then reduce heat to medium low and allow the sauce to simmer until the rice steamer is done. Add some rice to a bowl and spoon some of the bean mixture over the rice.
Enjoy dat dere dish. OOO WHEE I GUARANTEE!
More soon....
Rice and Beans and Some More Beans
1 large Can Organic Crushed Tomatoes - I like Muir Glen Organics
1 Red Onion chopped - I use organic
1 Bell Pepper chopped - Again I use organic.
3 stalks Celery chopped - Yep - Organic
3 cloves Garlic - you guessed it - I use organic
1 can Organic Red Kidney beans
1 cup dry Sprouted Bean Trio (Truroots) cooked per package instructions
1 Tbsp Organic Dried Basil
1/2 tsp Organic Thyme
1 Tbsp Organic Cumin
1 Tbsp Organic Paprika
1 Tbsp Organic Chili Powder
1 Tbsp Worcestershire sauce
Salt and pepper to taste
Louisiana Hot sauce to taste
Extra Virgin Olive Oil
Get your rice steamer going with some good rice.
Saute onions, celery and pepper in olive oil for 4 or 5 minutes. Add the garlic and saute 1 more minute. Add the tomatoes and all of the spices and bring to a boil and then reduce heat to medium low and allow the sauce to simmer until the rice steamer is done. Add some rice to a bowl and spoon some of the bean mixture over the rice.
Enjoy dat dere dish. OOO WHEE I GUARANTEE!
More soon....
Monday, February 20, 2012
You Otter Snowshoe It - Hiking It Is Boring.
Our tracks provided a guide for others who took the same route behind us - some with questionable choices of gear and clothing.
Athena was able to go since the trail is dog-friendly and remote enough that it isn't a favorite of others with dogs. She was bottomed out more often than not but her strength and enthusiasm carried her through. She was great on the trail with the exception of stepping on the backs of Sherrie and my snowshoes when the snow would get really deep and she elected to follow in our tracks. She even took Sherrie down once.
When I say remote I mean the last 12 miles is by far the worst forest service road in the world. It is endless potholes and ruts that at times require very slow navigation to avoid breaking your suspension.
We began encountering trees on the trail right away and that kept us from putting our snowshoes on right away. We finally gave up at the 2.5 mile point and put our shoes on. We blasted up and actually saw the marker that points to where the falls are.
We scrambled up the hill and were treated to a great winter look at the falls.
As usual, we all lived through the adventure. Athena is a very tired girl even this morning as I write this. Here are a few more shots from the trail.
Thanks for reading! The blog went over 3500 page views yesterday.
More soon....
Thursday, February 16, 2012
Cinnannimum
Cinnamon - I know you were thinking I couldn't spell it - has some great health benefits. NO that doesn't mean you should run out and get some Cinnabon. Here is what I know about it.
First, make sure you are actually getting cinnamon and not cassia. Sometimes the cassia is actually labeled as cinnamon. An easy way to avoid that is to buy organic cinnamon. I get mine from Spicesinc.com. They have both organic and the other.
I have added about 1/2 tsp of cinnamon to my normal breakfast which is 1/3 cup uncooked thick rolled oats, 1/4 cup berries or fruit and almond milk. It actually makes it taste sweeter if that makes any sense at all. It is really good.
Here are some of the health benefits of cinnamon:
1. Cinnamon can help regulate blood sugar which is a help for everyone and in particular folks with Type 2 Diabetes.
2. Studies show that it has the ability to stop medication resistant yeast infections.
3. In a USDA study it was shown to reduce the proliferation of leukemia and lymphoma cancer cells.
4. It has a natural non-clotting effect on blood.
5. In a Danish study patients were given 1/2 tsp with 1 tbsp of honey before breakfast. The patients showed a significant reduction in arthritis pain after one week and after one month were able to walk without pain.
6. One study showed that just smelling it improved cognitive function and memory.
7. It is a natural preservative.
8. Researchers at Kansas State found that it reduced E-coli in unpasteurized fruit juices.
9. It is a good source of manganese, fiber, iron and calcium.
10. 1/2 tsp a day has been shown to lower LDL -bad - cholesterol.
The big deal nowadays is the "Anti-inflammatory" diet. It is said to be the best way to avoid and naturally heal from most chronic diseases. Here you can see the anti-inflammatory effects that a small and tasty dose of cinnamon can have on you.
Here are some ideas for easy ways to add it. If you have arthritis I would try the 1/2 tsp with the 1 tbsp of honey before breakfast for sure. You could add 1/2 tsp to some soy milk to add to your coffee in the morning. You can mix it in with your cereal or oatmeal. If you are a smoothie person you could add 1/2 tsp in your smoothie. You could sprinkle it on toast if you want.
I love doing the research on this stuff. I am going to do the arthritis remedy myself since I have an unfortunate family history. You learn something new every day.
More soon....
First, make sure you are actually getting cinnamon and not cassia. Sometimes the cassia is actually labeled as cinnamon. An easy way to avoid that is to buy organic cinnamon. I get mine from Spicesinc.com. They have both organic and the other.
I have added about 1/2 tsp of cinnamon to my normal breakfast which is 1/3 cup uncooked thick rolled oats, 1/4 cup berries or fruit and almond milk. It actually makes it taste sweeter if that makes any sense at all. It is really good.
Here are some of the health benefits of cinnamon:
1. Cinnamon can help regulate blood sugar which is a help for everyone and in particular folks with Type 2 Diabetes.
2. Studies show that it has the ability to stop medication resistant yeast infections.
3. In a USDA study it was shown to reduce the proliferation of leukemia and lymphoma cancer cells.
4. It has a natural non-clotting effect on blood.
5. In a Danish study patients were given 1/2 tsp with 1 tbsp of honey before breakfast. The patients showed a significant reduction in arthritis pain after one week and after one month were able to walk without pain.
6. One study showed that just smelling it improved cognitive function and memory.
7. It is a natural preservative.
8. Researchers at Kansas State found that it reduced E-coli in unpasteurized fruit juices.
9. It is a good source of manganese, fiber, iron and calcium.
10. 1/2 tsp a day has been shown to lower LDL -bad - cholesterol.
The big deal nowadays is the "Anti-inflammatory" diet. It is said to be the best way to avoid and naturally heal from most chronic diseases. Here you can see the anti-inflammatory effects that a small and tasty dose of cinnamon can have on you.
Here are some ideas for easy ways to add it. If you have arthritis I would try the 1/2 tsp with the 1 tbsp of honey before breakfast for sure. You could add 1/2 tsp to some soy milk to add to your coffee in the morning. You can mix it in with your cereal or oatmeal. If you are a smoothie person you could add 1/2 tsp in your smoothie. You could sprinkle it on toast if you want.
I love doing the research on this stuff. I am going to do the arthritis remedy myself since I have an unfortunate family history. You learn something new every day.
More soon....
Tuesday, February 14, 2012
A Question of Technique
We all know that there are many ways to go about the same task. Some work just as good as other options while some do not. For instance, the dump truck had just left 10 yards of gravel in your yard that needs to be spread out. You can be the pensive type who ponders the many ways to reduce the pile and get the task done or you can be the type that fills a shovel and spreads it out somewhere.
It occurred to me that I might have taken this whole health thing to another place altogether. I think I have arrived at "just rip the band aid off" land. It also occurred to me that not everyone is that type of person.
The question I have now is how to take what I have learned along the way and make it make sense to those with lower pain tolerances. This is what I think will work.
Instead of filling a garbage can with all your white flour and sugar and processed foods just quit buying them and begin buying better choices - usually found in the perimeter of the store. Wean yourself off of the frozen pizza and brownies and replace them with whole wheat flour, yeast, and dark chocolate. The whole wheat flour and yeast along with some honey, salt and water make a great pizza crust that doesn't take forever to make. The dark chocolate takes the brownie's spot in your sweet tooth.
Wean yourself off of frozen fries and ketchup and replace them with sweet potatoes or yams - or even russets if you want - and sun-dried tomato paste. The potatoes you chop into fry size pieces, toss with a little olive oil, salt and pepper and toss on a baking sheet for 30 minutes or less at 425. The sun dried tomato paste you add a couple tbsp of water to and some pepper and a dash of salt and get it to a consistency like ketchup. There is way less added sodium and sugar than ketchup and it tastes better too. You can also add some garlic or onion powder or some hot sauce or cumin and definitely some fresh basil , parsley or oregano for more interesting flavor.
Use up all of the white rice you have and buy some brown rice. You can start with brown basmati if texture is an issue for you, but I like the Organic short grain brown rice from Costco. Also invest in a steamer. It takes all the magic out of making rice work every time. I used to use chicken stock to make my rices, but now I just use water and let whatever I'm putting on it make the statement. The steamer will be done before you finish whatever you are putting on it.
If you like butter on your popcorn - and all of the best people do - try cutting it with Organic canola oil 1/2 ans 1/2 at first and then less butter as time goes on. You get the butter flavor without as much saturated fat. The canola oil has good fats for you. You can also just switch to coconut oil which is a saturated fat, but a medium thread saturated fat that has health benefits as well.
The idea is you don't have to "rip the band aid off" or "go cold turkey." You can ease into this stuff as well.
Pizza Dough Recipe
2 3/4 cups flour - I mix Whole Wheat, Brown Rice, and Dark Rye flours
1 cup water between 100 and 110 degrees
1 tsp yeast
1/2 tbsp Honey, Pure Maple Syrup or Agave Nectar
1 tsp salt
2 tbsp Olive Oil
Organic Corn Meal
Add the water yeast and honey in a glass container and let it bloom - get foamy - maybe 10 minutes.
Add everything to a food processor with the dough blade and mix until it cleans the sides and then let in knead in the machine for a minute or two. Toss in a bowl with a little olive oil and coat. Let rise until double 30 - 45 minutes. This makes a nice thin 16 -18" pizza. Spread cornmeal on the pan or pans you are going to use and roll the dough into the cornmeal - adding more as necessary until the dough covers the pan.
Put whatever you want on the pizza and bake at 550 for 10 -15 minutes until the crust is good and brown.
Tips:
I like a grating of Parmesan and Romano over Mozzarella. There is more flavor with less goo.
Try some toppings without sauce. You'll be surprised how your other ingredients pop up.
Less is often more with pizza. Go to NYC or Italy and get a pizza - much less stuff.
Have fun making pizza with your kids. They actually like stuff like that.
More soon....
It occurred to me that I might have taken this whole health thing to another place altogether. I think I have arrived at "just rip the band aid off" land. It also occurred to me that not everyone is that type of person.
The question I have now is how to take what I have learned along the way and make it make sense to those with lower pain tolerances. This is what I think will work.
Instead of filling a garbage can with all your white flour and sugar and processed foods just quit buying them and begin buying better choices - usually found in the perimeter of the store. Wean yourself off of the frozen pizza and brownies and replace them with whole wheat flour, yeast, and dark chocolate. The whole wheat flour and yeast along with some honey, salt and water make a great pizza crust that doesn't take forever to make. The dark chocolate takes the brownie's spot in your sweet tooth.
Wean yourself off of frozen fries and ketchup and replace them with sweet potatoes or yams - or even russets if you want - and sun-dried tomato paste. The potatoes you chop into fry size pieces, toss with a little olive oil, salt and pepper and toss on a baking sheet for 30 minutes or less at 425. The sun dried tomato paste you add a couple tbsp of water to and some pepper and a dash of salt and get it to a consistency like ketchup. There is way less added sodium and sugar than ketchup and it tastes better too. You can also add some garlic or onion powder or some hot sauce or cumin and definitely some fresh basil , parsley or oregano for more interesting flavor.
Use up all of the white rice you have and buy some brown rice. You can start with brown basmati if texture is an issue for you, but I like the Organic short grain brown rice from Costco. Also invest in a steamer. It takes all the magic out of making rice work every time. I used to use chicken stock to make my rices, but now I just use water and let whatever I'm putting on it make the statement. The steamer will be done before you finish whatever you are putting on it.
If you like butter on your popcorn - and all of the best people do - try cutting it with Organic canola oil 1/2 ans 1/2 at first and then less butter as time goes on. You get the butter flavor without as much saturated fat. The canola oil has good fats for you. You can also just switch to coconut oil which is a saturated fat, but a medium thread saturated fat that has health benefits as well.
The idea is you don't have to "rip the band aid off" or "go cold turkey." You can ease into this stuff as well.
Pizza Dough Recipe
2 3/4 cups flour - I mix Whole Wheat, Brown Rice, and Dark Rye flours
1 cup water between 100 and 110 degrees
1 tsp yeast
1/2 tbsp Honey, Pure Maple Syrup or Agave Nectar
1 tsp salt
2 tbsp Olive Oil
Organic Corn Meal
Add the water yeast and honey in a glass container and let it bloom - get foamy - maybe 10 minutes.
Add everything to a food processor with the dough blade and mix until it cleans the sides and then let in knead in the machine for a minute or two. Toss in a bowl with a little olive oil and coat. Let rise until double 30 - 45 minutes. This makes a nice thin 16 -18" pizza. Spread cornmeal on the pan or pans you are going to use and roll the dough into the cornmeal - adding more as necessary until the dough covers the pan.
Put whatever you want on the pizza and bake at 550 for 10 -15 minutes until the crust is good and brown.
Tips:
I like a grating of Parmesan and Romano over Mozzarella. There is more flavor with less goo.
Try some toppings without sauce. You'll be surprised how your other ingredients pop up.
Less is often more with pizza. Go to NYC or Italy and get a pizza - much less stuff.
Have fun making pizza with your kids. They actually like stuff like that.
More soon....
Sunday, February 12, 2012
Mazama Your Mama
We headed out yesterday for a snowshoe of Mazama Ridge on Mt Rainier. There wasn't much of a trail to follow so we improvised our own trip - sorry to anyone following our tracks thinking we knew the way. We tried to find the right trail and then decided with the weather conditions declining we would head back towards the Camp Muir trail. We ascended a nice hill and were happy to see the long steep hill that is the winter route to Panorama Point.
We took a vote and unanimously decided to head up to Panorama Point for our lunch and then head back to the cars. We all lived through it and arrived back safely no worse for wear.
Here are the pictures I was able to get.
We took a vote and unanimously decided to head up to Panorama Point for our lunch and then head back to the cars. We all lived through it and arrived back safely no worse for wear.
Here are the pictures I was able to get.
More soon....
Thursday, February 9, 2012
Why Are You Listening To Me?
It's a good question. In my ongoing efforts to help you all see food as nutrients first and pleasure second I brought in the "Big Guns." Here are some great minds and what they wrote about food and health.
"Nutrition... has been kicked around like a puppy that cannot take care of itself. Food faddists and crackpots have kicked it pretty cruelly... "
Adelle Davis (1904-1974)
“We think fast food is equivalent to pornography, nutritionally speaking.”
Steve Elbert
"Nutrition... has been kicked around like a puppy that cannot take care of itself. Food faddists and crackpots have kicked it pretty cruelly... "
Adelle Davis (1904-1974)
“We think fast food is equivalent to pornography, nutritionally speaking.”
Steve Elbert
…“The doctor of the future will no longer treat
the human frame with drugs, but rather will cure and prevent disease with
nutrition.” -Thomas Edison
...“Our food should be our medicine and our
medicine should be our food.” – Hippocrates
…“To eat is a necessity, but to eat intelligently
is an art.” -La Rochefoucauld
…“He that takes medicine and neglects diet
wastes the skills of the physician.” – Chinese proverb
…“Today,
more than 95% of all chronic disease is caused by food choice, toxic food
ingredients, nutritional deficiencies and lack of physical exercise.” – Mike
Adams
“Those who think they have no
time for healthy eating, will sooner or later have to find time for illness.” –
Edward Stanley
“A man too busy to take care of his health is like a
mechanic too busy to take care of his tools.” ~ Spanish Proverb
“If the doctors of today do not become the nutritionists of
tomorrow, then the nutritionists of today will become the doctors of tomorrow.”
~ Rockefeller Institute of Medicine research
"Things sweet to taste prove in
digestion sour".
William Shakespeare
William Shakespeare
"When diet is wrong medicine is of
no use.
When diet is correct medicine is of no need".
Ancient Ayurvedic Proverb
When diet is correct medicine is of no need".
Ancient Ayurvedic Proverb
'Our lives are not in the
lap of the gods, but in the lap of our cooks".
Lin Yutang
Lin Yutang
"Let nothing which
can be treated by diet be treated by other means".
Maimonides
Maimonides
"The wise man should consider that health is the greatest of human
blessings. Let food be your medicine."
Wednesday, February 8, 2012
Frankenfood For Thought
I try to read as much as I can on studies related to genetically modified foods (GMOs). I have learned a lot of stuff about them through my reading and noticed that there is a distinct LACK of studies put out by the manufacturers of these things. Here are the facts that no one disputes.
GMOs are created by introducing a virus that causes the cells of the organism to create pesticides and also be resistant to herbicides.
The manufacturer says the idea is to reduce the amount of chemicals used in the growing process. This fact is curious since the manufacturers are Monsanto and DuPont who are both chemical companies.
In order to qualify for a patent on their GMO seeds they had to show that their seed was substantially different from the existing seed. Prior to these products the main exception to patenting anything was that you could NOT patent life. Deregulation allowed them to patent life in these cases.
In order to NOT have to test these products prior to their entry into the food supply the manufacturers had to assert that their product was substantially the same as the existing seed. They either are substantially different or they aren't. Currently we are left with Monsanto and DuPonts' assertions that they are the same. There have been NO tests done by the FDA or USDA on these products or products they are in.
The main products now are corn, soy canola and sugar beets. 75% of the corn grown in the US is GMO and a whopping 90% of the soy! The sugar beet is relatively new to this and the bulk of the canola is grown in Canada.
The nature of corn is such that the FDA was originally worried about the GMO product entering the food supply. Elements in corn stay stable even after processing and cooking which was the cause of the concern. By the time the FDA learned that the GMO corn was in the food supply it had already become more than 50% of the US production through cross-pollination.
Monsanto and DuPont ex executives and lobbyists are currently running the FDA and USDA.
This next bit is best if I let you watch the following clip. http://tv.naturalnews.com/v.asp?v=44B01FC78CDD4BA22DDADAB2E6965711 . The crux of it is that a study now shows that not only does the pesticide stay stable in GMOs but the cellular information also carries on and has the potential to turn our cells into pesticide producers through the same mutation they created. Let me repeat. THIS MEANS THAT THESE THINGS CAN MAKE OUR CELLS PRODUCE PESTICIDES. Self poisoning - nice.
This also means that any animal fed this stuff will also have the same issue AND their meat will be able to pass this trait on to us. I don't know about you, but I know my probiotic isn't strong enough to counteract a growing pesticide.
These facts have led to countries - including China - who do not allow us to export corn, soy or meat fed any GMOs to them. When China won't take your stuff you are seriously in trouble.
The Washington State legislature had 2 bills that were killed in committee this year by legislators who were given campaign contributions by Monsanto and then denied they accepted and such contributions. http://www.activistpost.com/2012/02/monsanto-funded-legislators-suppress.html
I'm not feeding kids at my house like most of you are, but this stuff scares me. Corn product is in virtually all processed and fast foods through corn syrup, corn starches, corn flours and corn meal. Where there is no corn - there is soy and if it isn't Organic it is GMO.
I do not and will not eat anything that has corn as an ingredient that I don't know the source of. Likewise, I will not eat any soy unless I know it's Organic.
I wish I thought this was the end of this, but as long as these companies are left to their own devices we will have more of this stuff to watch out for. I'll keep my eyes open and report what I can, but we all need to decide where our tolerance is for this.
More soon....
GMOs are created by introducing a virus that causes the cells of the organism to create pesticides and also be resistant to herbicides.
The manufacturer says the idea is to reduce the amount of chemicals used in the growing process. This fact is curious since the manufacturers are Monsanto and DuPont who are both chemical companies.
In order to qualify for a patent on their GMO seeds they had to show that their seed was substantially different from the existing seed. Prior to these products the main exception to patenting anything was that you could NOT patent life. Deregulation allowed them to patent life in these cases.
In order to NOT have to test these products prior to their entry into the food supply the manufacturers had to assert that their product was substantially the same as the existing seed. They either are substantially different or they aren't. Currently we are left with Monsanto and DuPonts' assertions that they are the same. There have been NO tests done by the FDA or USDA on these products or products they are in.
The main products now are corn, soy canola and sugar beets. 75% of the corn grown in the US is GMO and a whopping 90% of the soy! The sugar beet is relatively new to this and the bulk of the canola is grown in Canada.
The nature of corn is such that the FDA was originally worried about the GMO product entering the food supply. Elements in corn stay stable even after processing and cooking which was the cause of the concern. By the time the FDA learned that the GMO corn was in the food supply it had already become more than 50% of the US production through cross-pollination.
Monsanto and DuPont ex executives and lobbyists are currently running the FDA and USDA.
This next bit is best if I let you watch the following clip. http://tv.naturalnews.com/v.asp?v=44B01FC78CDD4BA22DDADAB2E6965711 . The crux of it is that a study now shows that not only does the pesticide stay stable in GMOs but the cellular information also carries on and has the potential to turn our cells into pesticide producers through the same mutation they created. Let me repeat. THIS MEANS THAT THESE THINGS CAN MAKE OUR CELLS PRODUCE PESTICIDES. Self poisoning - nice.
This also means that any animal fed this stuff will also have the same issue AND their meat will be able to pass this trait on to us. I don't know about you, but I know my probiotic isn't strong enough to counteract a growing pesticide.
These facts have led to countries - including China - who do not allow us to export corn, soy or meat fed any GMOs to them. When China won't take your stuff you are seriously in trouble.
The Washington State legislature had 2 bills that were killed in committee this year by legislators who were given campaign contributions by Monsanto and then denied they accepted and such contributions. http://www.activistpost.com/2012/02/monsanto-funded-legislators-suppress.html
I'm not feeding kids at my house like most of you are, but this stuff scares me. Corn product is in virtually all processed and fast foods through corn syrup, corn starches, corn flours and corn meal. Where there is no corn - there is soy and if it isn't Organic it is GMO.
I do not and will not eat anything that has corn as an ingredient that I don't know the source of. Likewise, I will not eat any soy unless I know it's Organic.
I wish I thought this was the end of this, but as long as these companies are left to their own devices we will have more of this stuff to watch out for. I'll keep my eyes open and report what I can, but we all need to decide where our tolerance is for this.
More soon....
Tuesday, February 7, 2012
The Do's And Don'ts I Didn't
The big post of things we do and don't was missing some stuff.
On the Dont's:
We don't eat anything that:
Has MSG in it. MSG tells your body to store fat. It is great at enhancing flavor which means it is in many thing that say Lite or Diet so....
Anything that says Lite or Diet - see above.
Is a soda pop of any kind. No diet pop or otherwise. There is only one fluid your body needs -water. Skip the pop and you will save the difference between organic and non-organic food.
Eat any fish that isn't wild caught. That means NO farm raised fish. That stuff is fed hormones and dog food. I don't know about you. but I prefer fish that eat plankton and krill to those that eat Alpo.
On the Do's:
We do:
Incorporate quinoa into our diet. We add it into oatmeal 3 to 1. That means when the oatmeal calls for 1 cup you use 3/4 oats and 1/4 quinoa.
Other ways to add quinoa is to cook some and then add it to soups or just toss it with some diced veggies and make a salad. It is loaded with protein and plant based so the protein is more easily digested and "bio-available."
Use more beans in our diet. Truroots has a great Sprouted Bean Trio that has sprouted lentils, adzukis and mung beans. The sprouted nature of the beans means that they cook quickly as well as the protein they provide is more "bio-available" meaning it is more easily digested and converted by your body.
Other ways to add beans are adding some rinsed organic canned beans to a salad or soup or even spicing some up with hot sauce and using as a dip for some baked chips.
I will likely think of some other stuff later, but these were big omissions.
More soon.....
On the Dont's:
We don't eat anything that:
Has MSG in it. MSG tells your body to store fat. It is great at enhancing flavor which means it is in many thing that say Lite or Diet so....
Anything that says Lite or Diet - see above.
Is a soda pop of any kind. No diet pop or otherwise. There is only one fluid your body needs -water. Skip the pop and you will save the difference between organic and non-organic food.
Eat any fish that isn't wild caught. That means NO farm raised fish. That stuff is fed hormones and dog food. I don't know about you. but I prefer fish that eat plankton and krill to those that eat Alpo.
On the Do's:
We do:
Incorporate quinoa into our diet. We add it into oatmeal 3 to 1. That means when the oatmeal calls for 1 cup you use 3/4 oats and 1/4 quinoa.
Other ways to add quinoa is to cook some and then add it to soups or just toss it with some diced veggies and make a salad. It is loaded with protein and plant based so the protein is more easily digested and "bio-available."
Use more beans in our diet. Truroots has a great Sprouted Bean Trio that has sprouted lentils, adzukis and mung beans. The sprouted nature of the beans means that they cook quickly as well as the protein they provide is more "bio-available" meaning it is more easily digested and converted by your body.
Other ways to add beans are adding some rinsed organic canned beans to a salad or soup or even spicing some up with hot sauce and using as a dip for some baked chips.
I will likely think of some other stuff later, but these were big omissions.
More soon.....
Monday, February 6, 2012
Walking For Exercise
I get the bulk of my exercise walking. I realize that not everyone will want to walk a million miles an hour with a crazy dog, but there is more to walking for exercise than just walking.
You must sweat by the time you are done. If you plan on walking with your spouse DON'T walk hand in hand. This isn't a stroll. If you want to stroll set a goal weight - get there - and treat yourself with a trip to Italy. Every night there will be a place where the people stroll and window shop. Have at it.
When you walk for exercise you should be swinging your arms as you go. You don't have to look mentally diminished, but your arms need to move.
I recommend getting started with out and back walks. Walk away from wherever you start for 15 or more minutes at as brisk a pace as you can and when you tire or run out of time turn around and walk briskly back. Everyday either add distance or walk faster.
Pain IS necessary. When you exercise properly you will break down muscle. That means they will hurt. They will continue to hurt as you continue to exercise. It is a natural and necessary part of exercise. Resist the temptation to take something for aches from exercise. It is OK to know what hurts so you can continue to work and improve. The endorphins will help you along the way.
Wear NO COTTON when you exercise. Hit the thrift stores or whatever you have to do and get clothing that wicks moisture away from your body. You will exercise better and not have the hot and cold issues from the sweat on your cotton t-shirts and sweat pants.
Buy a hydration pack so you can remain properly hydrated. Only when you are hydrated will you maximize your work. When you don't you waste some of your efforts.
Rain gear will keep you going in bad weather.
Don't buy cheap shoes! Go to a good athletic shoe store and get properly fit for shoes that fit your feet and match the way you walk. Your feet are the key to keeping going so spoil them.
More soon....
You must sweat by the time you are done. If you plan on walking with your spouse DON'T walk hand in hand. This isn't a stroll. If you want to stroll set a goal weight - get there - and treat yourself with a trip to Italy. Every night there will be a place where the people stroll and window shop. Have at it.
When you walk for exercise you should be swinging your arms as you go. You don't have to look mentally diminished, but your arms need to move.
I recommend getting started with out and back walks. Walk away from wherever you start for 15 or more minutes at as brisk a pace as you can and when you tire or run out of time turn around and walk briskly back. Everyday either add distance or walk faster.
Pain IS necessary. When you exercise properly you will break down muscle. That means they will hurt. They will continue to hurt as you continue to exercise. It is a natural and necessary part of exercise. Resist the temptation to take something for aches from exercise. It is OK to know what hurts so you can continue to work and improve. The endorphins will help you along the way.
Wear NO COTTON when you exercise. Hit the thrift stores or whatever you have to do and get clothing that wicks moisture away from your body. You will exercise better and not have the hot and cold issues from the sweat on your cotton t-shirts and sweat pants.
Buy a hydration pack so you can remain properly hydrated. Only when you are hydrated will you maximize your work. When you don't you waste some of your efforts.
Rain gear will keep you going in bad weather.
Don't buy cheap shoes! Go to a good athletic shoe store and get properly fit for shoes that fit your feet and match the way you walk. Your feet are the key to keeping going so spoil them.
More soon....
Sunday, February 5, 2012
A Great Change Of Plans
As we all know, you can't trust the weatherman so I try not to look before one of our outdoor trips. Our rule is that no matter what it looks like at home you go to the trailhead anyway. It almost always works out in your favor. Raining at home, but clear or at least dry at the trailhead.
Yesterday was the opposite. The weather was supposed to be clear, but you can't trust them. We were surprised to find that it was as nice as predicted. So nice in fact that we changed trails on the way to a harder and longer trail with a bigger photo op payoff - SunTop.
We weren't disappointed. There was one snowshoer who hit the trail just ahead of us and that was it. The trail started crunchy and by the two mile point we were breaking trail in 4-8 inches of snow. We were using the guy aheads' tracks, but creating a better - wider trail as we went.
I had thought that it was 7.9 miles round trip to the point where you head to the lookout, but I was off by a mile so it was 8.9 to there and another mile round trip to the lookout area. The trail was lost in the snow so we headed up until we got our view. What a view it was!
We were back in the car and on our way by 2:20 - less than 6 hours from when we originally hit the trail. Success! We had a newcomer, Xavier, who survived to hike another day. We hope he joins us for many more adventures!
Here are some more pictures.
Yesterday was the opposite. The weather was supposed to be clear, but you can't trust them. We were surprised to find that it was as nice as predicted. So nice in fact that we changed trails on the way to a harder and longer trail with a bigger photo op payoff - SunTop.
We weren't disappointed. There was one snowshoer who hit the trail just ahead of us and that was it. The trail started crunchy and by the two mile point we were breaking trail in 4-8 inches of snow. We were using the guy aheads' tracks, but creating a better - wider trail as we went.
I had thought that it was 7.9 miles round trip to the point where you head to the lookout, but I was off by a mile so it was 8.9 to there and another mile round trip to the lookout area. The trail was lost in the snow so we headed up until we got our view. What a view it was!
Our group of 5 had some lunch and headed down since most of us had early evening plans - 5 pm - in Tacoma.
We were back in the car and on our way by 2:20 - less than 6 hours from when we originally hit the trail. Success! We had a newcomer, Xavier, who survived to hike another day. We hope he joins us for many more adventures!
Here are some more pictures.
More soon....
Friday, February 3, 2012
What We Do And What We Don't Do
A friend asked me for information on what Pam and I are doing that is working for us health and weight wise. I decided it would be an interesting topic for a post so here goes.
Foods that we never eat.
There is going to be quite a list here, but for us it is easier to say no once than to try to ration bad foods to be less damaging.
Fried foods
Fast foods
Processed foods
White flour
Sugar
White bread
Corn oil
Beef
Bacon
Cured meats - salami, pepperoni, etc
Cold cuts made with nitrates or nitrites
Fried chips -whether organic or not
Cakes and cookies
Ice cream
Frozen yogurt
Microwave popcorn
Non-organic chicken or turkey
Foods we eat very little of.
This list is ever shrinking as our palates change.
Cheese - What we do eat is Organic or Imported from Europe -which means it is organic milk used.
Meats - We eat some fish and some chicken and turkey, but less than twice a month.
Dairy - There is some trace amounts of dairy in lots of stuff so it is hard to eat out without some.
Non-Organic anything. I literally have to not be able to find an organic alternative to break this rule.
Foods we eat every day.
This list is very green. Everything listed is ORGANIC.
Mixed greens
Spinach
Apples
Bananas
Olive oil
Vinegar
Carrots - mostly in juice
Beets - mostly in juice
Ginger - mostly in juice
Fennel - mostly in juice
Pears
Brocolette - A broccoli relative
Kale - both in juice and mixed in with salad greens
Mushrooms
Tomatoes
Celery
Garlic
Onion
Almond milk
Berries
Oatmeal
Things we eat often.
Not every day but every week or more we eat these.
Organic Whole Wheat Pasta
Organic Brown Rice
Organic Whole Grain Bread
Pesto
Marinara
Pizza - usually homemade
Supplements
Multivitamin
Vitamin D
Fish Oil
Probiotic
Psyllium husk powder
Acai puree - Organic from Amazon Thunder.com
A normal day for me begins with my supplements and then about 1/3 cup of Bob's Red Mill Organic Thick Rolled Oats - uncooked - in a bowl with 1/4 cup of berries and some almond milk. I sometimes have a cup of coffee - maybe once or twice on weekdays.
At about 9 to 10 AM I drink my morning juice made from carrots, beets, ginger, lemon and lime and cucumber. I often follow that with a banana.
At lunch I eat a big salad that normally has 5 - 6 oz of mixed greens and some tomato, brocolette salad (recipe to follow), mushrooms, sometimes avocado and olives, etc. I use about 2 tsp of dressing for the whole thing and top it with pumpkin and sunflower seeds and a bunch of black pepper.
In the early afternoon I will have an apple and a little later a juice made with spinach, kale, lemon and lime, ginger, cucumber fennel and pear.
For dinner we will have lots of different stuff like Stir fry with steamed brown rice, Pasta with pesto or Marinara, Beans and brown rice, Chili or soup. Sometimes a meat course - some salmon or whatever.
Our snack foods include the following:
Nuts - I roast raw nuts so I can control the sodium and make sure there is no added fats. It takes whatever time it takes your oven to heat to 375 plus 10 minutes to do. I make salt and pepper and a spicy one.
Organic baked chips - Trader Joe's has some good baked chips. We pay close attention to the ingredients and fat content per serving.
Air popped Organic Popcorn - We buy Eden Organics popping corn from Amazon. We weaned ourselves off of butter and onto Coconut oil which is a medium thread saturated fat that has great health benefits and it also works well on toast.
We drink wine and occasionally some beer on Friday, Saturday and sometimes Sunday. We normally have 2 glasses of red wine each per night that we do drink.
As far as exercise goes I try to walk 20 miles a week with Athena. We average about 4.75 MPH on our walks. Pam generally does 30 minutes every weekday morning on either the elliptical, stair stepper or stationary bike. We have been either hiking or snowshoeing for an average of 4-5 hours at least once a weekend.
Little things that I always do include parking as far away from the store as possible and carrying groceries back to the car. Trying NOT to be as efficient as I can be so I use more calories than necessary. I basically look for ways to get a little more exercise.
I drink a gallon of water a day or more. Hydration is the key to getting the most out of your work.
Recipes for Brocolette salad and Roasted nuts.
Brocolette Salad
I use 2 bags of the Brocolette from Costco. I take the first 3/4 inch off and feed them to Athena. I then chop it up bite size. I thinly slice and then chop 1/2 medium red onion. Mix the onion and brocolette and 1/2 cup raisins or craisins and 1/2 cup sunflower seeds. I then lightly dress the salad with whatever I feel like. You could use just oil and vinegar or make a vinaigrette. I have made it with a Hot Sauce Vinaigrette as well and it is really good.
Nuts
Pour whatever mix of raw nuts you want in the container they will be stored in. I use the roasted nuts containers from Costco. Pour them into a large bowl and add 2 Tbsp of water and mix until the nuts are all wet. I use 1 tsp of salt and 1 heaping tsp of black peppercorns in a spice grinder and grind it until fine so it covers better. Toss with the nuts and pour onto a cookie sheet. Bake for 5 minutes at 375 then rotate the pan and bake for 5 more minutes. Allow to cool before sealing.
For Spicy nuts I use a spice rub - without sugar - that I make. Anything you like will work. Some salt and garlic powder would be good.
We only use Extra Virgin Olive Oil, Organic Canola oil and Extra Virgin Coconut Oil for oils.
I must have missed something. Please comment on the post and I'll fill the holes.
More soon....
Foods that we never eat.
There is going to be quite a list here, but for us it is easier to say no once than to try to ration bad foods to be less damaging.
Fried foods
Fast foods
Processed foods
White flour
Sugar
White bread
Corn oil
Beef
Bacon
Cured meats - salami, pepperoni, etc
Cold cuts made with nitrates or nitrites
Fried chips -whether organic or not
Cakes and cookies
Ice cream
Frozen yogurt
Microwave popcorn
Non-organic chicken or turkey
Foods we eat very little of.
This list is ever shrinking as our palates change.
Cheese - What we do eat is Organic or Imported from Europe -which means it is organic milk used.
Meats - We eat some fish and some chicken and turkey, but less than twice a month.
Dairy - There is some trace amounts of dairy in lots of stuff so it is hard to eat out without some.
Non-Organic anything. I literally have to not be able to find an organic alternative to break this rule.
Foods we eat every day.
This list is very green. Everything listed is ORGANIC.
Mixed greens
Spinach
Apples
Bananas
Olive oil
Vinegar
Carrots - mostly in juice
Beets - mostly in juice
Ginger - mostly in juice
Fennel - mostly in juice
Pears
Brocolette - A broccoli relative
Kale - both in juice and mixed in with salad greens
Mushrooms
Tomatoes
Celery
Garlic
Onion
Almond milk
Berries
Oatmeal
Things we eat often.
Not every day but every week or more we eat these.
Organic Whole Wheat Pasta
Organic Brown Rice
Organic Whole Grain Bread
Pesto
Marinara
Pizza - usually homemade
Supplements
Multivitamin
Vitamin D
Fish Oil
Probiotic
Psyllium husk powder
Acai puree - Organic from Amazon Thunder.com
A normal day for me begins with my supplements and then about 1/3 cup of Bob's Red Mill Organic Thick Rolled Oats - uncooked - in a bowl with 1/4 cup of berries and some almond milk. I sometimes have a cup of coffee - maybe once or twice on weekdays.
At about 9 to 10 AM I drink my morning juice made from carrots, beets, ginger, lemon and lime and cucumber. I often follow that with a banana.
At lunch I eat a big salad that normally has 5 - 6 oz of mixed greens and some tomato, brocolette salad (recipe to follow), mushrooms, sometimes avocado and olives, etc. I use about 2 tsp of dressing for the whole thing and top it with pumpkin and sunflower seeds and a bunch of black pepper.
In the early afternoon I will have an apple and a little later a juice made with spinach, kale, lemon and lime, ginger, cucumber fennel and pear.
For dinner we will have lots of different stuff like Stir fry with steamed brown rice, Pasta with pesto or Marinara, Beans and brown rice, Chili or soup. Sometimes a meat course - some salmon or whatever.
Our snack foods include the following:
Nuts - I roast raw nuts so I can control the sodium and make sure there is no added fats. It takes whatever time it takes your oven to heat to 375 plus 10 minutes to do. I make salt and pepper and a spicy one.
Organic baked chips - Trader Joe's has some good baked chips. We pay close attention to the ingredients and fat content per serving.
Air popped Organic Popcorn - We buy Eden Organics popping corn from Amazon. We weaned ourselves off of butter and onto Coconut oil which is a medium thread saturated fat that has great health benefits and it also works well on toast.
We drink wine and occasionally some beer on Friday, Saturday and sometimes Sunday. We normally have 2 glasses of red wine each per night that we do drink.
As far as exercise goes I try to walk 20 miles a week with Athena. We average about 4.75 MPH on our walks. Pam generally does 30 minutes every weekday morning on either the elliptical, stair stepper or stationary bike. We have been either hiking or snowshoeing for an average of 4-5 hours at least once a weekend.
Little things that I always do include parking as far away from the store as possible and carrying groceries back to the car. Trying NOT to be as efficient as I can be so I use more calories than necessary. I basically look for ways to get a little more exercise.
I drink a gallon of water a day or more. Hydration is the key to getting the most out of your work.
Recipes for Brocolette salad and Roasted nuts.
Brocolette Salad
I use 2 bags of the Brocolette from Costco. I take the first 3/4 inch off and feed them to Athena. I then chop it up bite size. I thinly slice and then chop 1/2 medium red onion. Mix the onion and brocolette and 1/2 cup raisins or craisins and 1/2 cup sunflower seeds. I then lightly dress the salad with whatever I feel like. You could use just oil and vinegar or make a vinaigrette. I have made it with a Hot Sauce Vinaigrette as well and it is really good.
Nuts
Pour whatever mix of raw nuts you want in the container they will be stored in. I use the roasted nuts containers from Costco. Pour them into a large bowl and add 2 Tbsp of water and mix until the nuts are all wet. I use 1 tsp of salt and 1 heaping tsp of black peppercorns in a spice grinder and grind it until fine so it covers better. Toss with the nuts and pour onto a cookie sheet. Bake for 5 minutes at 375 then rotate the pan and bake for 5 more minutes. Allow to cool before sealing.
For Spicy nuts I use a spice rub - without sugar - that I make. Anything you like will work. Some salt and garlic powder would be good.
We only use Extra Virgin Olive Oil, Organic Canola oil and Extra Virgin Coconut Oil for oils.
I must have missed something. Please comment on the post and I'll fill the holes.
More soon....
Wednesday, February 1, 2012
Something To Work Towards
We have been climbing Mt St Helens every year for a while now and today was permit day. We (Pam) were able to get permits for a winter route and a summer route.
Last year when a summer route would have been normal we did the winter route due to the weather being about a month behind. It is harder and also more interesting.
The point is that now we have 2 more things to work towards which usually adds to our weekend hike group as the folks that signed up for the climbs get their gear off the shelves and on their backs and come along.
Last year it took Pam and I 2 attempts to make the summit as the first attempt was rained - sleeted - low nasty clouded - out about 1/2 way up. The second attempt was worth the work of both as it was a picture perfect day on the mountain that day.
Last year when a summer route would have been normal we did the winter route due to the weather being about a month behind. It is harder and also more interesting.
The point is that now we have 2 more things to work towards which usually adds to our weekend hike group as the folks that signed up for the climbs get their gear off the shelves and on their backs and come along.
Last year it took Pam and I 2 attempts to make the summit as the first attempt was rained - sleeted - low nasty clouded - out about 1/2 way up. The second attempt was worth the work of both as it was a picture perfect day on the mountain that day.
That was the view from the top that day. Mt Rainier is there waiting for you to get there on any clear day. You also get huge views of Mt Adams as you climb as well as Mt Hood to the south.
The views from the top on the summer route allows you to get past the snow cornices and look down in and see the steam vents.
I can't wait for both climbs.
More soon....
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