Not all body styles are the same, and for good reason. Each of us has a dominant gland that shapes where fat is stored, what we like to eat, and how we handle life. The object is to balance the glands so that your main gland can take a break. An overloaded stressed out gland will lead to many unhealthy issues.

Dr. Elliot Abravanel believes that every person has one of four body types, each with its own typical body build, set of food cravings, and even personality traits. According to Dr. Abravanel each body type is dominated by one of four glands, so you are a T-Type (thyroid), P-Type (pituitary), A-Type (adrenal), or G-type (gonad).

A-Types are stocky, with “tucked” rear ends and potbellies without pronounced waists. Type-As crave meat and salty foods, which over-stimulate their adrenal glands. The Body Type Diet for As emphasizes parsley tea, carbohydrates, light dairy products, vegetables, and caffeine (if desired). By eating like this, they stimulate their thyroid glands and bring their hormones into balance, leading to a “lighter, more flexible metabolism.” A light breakfast and lunch with more calories in the evening meal is their ideal schedule.

G-Types carry their weight below their waists – in their rear ends and “saddle bags” on their thighs. They crave spicy and creamy foods, which they should eliminate in favor of fruit and light dairy. They should eat light breakfasts (or skip them), light lunches, and a big meal at night with red clover tea.

T-Types are naturally slim and lithe, and when they gain too much weight, it goes to their hips and thighs. They crave sweets, caffeine and starches, but they should eliminate those as well as fruit. Their “plenty foods” are raspberry tea, eggs, poultry, and fish, and their ideal schedule is three meals in even amounts of calories.

P-Types have small feet, a childlike appearance, and soft “baby fat.” Since the pituitary gland is most active in the day, they should eat a big breakfast with meat, a moderate lunch, and a light supper. They crave dairy products, especially ice cream, which they should avoid. Their “plenty foods” are organ meats, poultry, and red meat, and they should only eat carbohydrates and fruit in moderation. Their tea is fenugreek.

Each type has a list of “eat plenty of foods, eat in moderation foods, and eat rarely foods,” as well as a special herbal tea, a recipe for a Body Type vegetable soup; special times of the day to eat; and an exercise plan.

There are three different diet plans for each body type. To lose five pounds, you do the Basic Plan for one week and then the Last Five Pounds diet for a week. To lose five to fifteen pounds, you do the Basic Plan for two weeks, and then the Last Five Pounds diet for one week and repeat. If you have more than fifteen pounds to lose, you use the Last Five Pounds Diet every fourth week. Once you reach your ideal weight, you take up your Body Type Maintenance Plan.

Dr. Abravanel’s book has been a best-seller since its first edition in 1983 and is still widely imitated. View on Amazon


I found this fun fast & healthy recipe in Food & Wine Magazine (go figure.) It incorporates many of our super foods in a way I had never seen before. What caught my eye was that Miss Elmlid is an amateur bread baker who started the Bread Exchange Facebook page and barters her wonderful handcrafted bread for things like jams, flowers, even tickets. What a great idea. She often gets together with family and friends to share her bounty.

Apple Muesli with Goji Berries
by Malin Elmlid, picture by Ailine Liefeld
TOTAL TIME: 15 MIN Plus overnight chilling
SERVINGS: Makes 4 cups (cut in half for just one person)
"You can make this with any grain or fruit that goes with yogurt," says Malin Elmlid. For her version of this cold cereal, she uses plain rolled grains, like oats or spelt, moistened with apples, coconut water and yogurt. When a friend brought her a goji-berry tree to barter for bread, she added a few berries right from the branch.

  • 2 large apples, such as Granny Smith
  • 1 cup rolled oats, kamut or spelt
  • 3 tablespoons flax seeds (ground)
  • 1 1/4 cups coconut water
  • 1 1/4 cups plain 2 percent Greek yogurt
  • 1/2 cup dried goji berries
  • 2 tablespoons fresh mint leaves, coarsely chopped
  • 3 tablespoons honey
  • Pinch of salt
  • Fresh berries, granola and chopped nuts, for garnish (optional)

1.Using a box grater set over a large bowl, coarsely grate the apples, stopping when you reach the core. Add the rolled oats, flax seeds, coconut water, yogurt, goji berries and mint to the bowl and stir until thoroughly combined. Cover the muesli and refrigerate overnight.
2.Mix the honey and salt into the muesli and spoon into bowls. Garnish with berries, granola and nuts and serve.
Make Ahead The apple muesli can be prepared through Step 1 and refrigerated for up to 2 days.


It may seem a bit early to talk about the benefits of pumpkin. But today as I stood in line buying a few bananas for my post bike ride smoothie, I noticed the women in front of me buying 12 cans of pumpkin. When I asked her about her purchase she told me that she makes a pumpkin bar that all her friends and family ask her to make. She then tells me that last year pumpkin sold out early and she could not make her famous bars. So there she was on Oct 1st buying what she needed for the season. And she even went on to explain that this wet fall will make pumpkin even more scarce than last season. Long story short- we're doing pumpkin as this weeks super food. Have a blast with it:))

Pumpkin Nutrition Facts
posted September 23, 2011 by JenniferM @cleaneatingclub.com

Pumpkin Nutrients

Pumpkin is low in fat and calories, but rich in these nutrients:

•Alpha-carotene
•Beta-carotene
•Vitamins C and E
•Fiber
•Potassium
•Magnesium
•Pantothenic acid

Pumpkin Nutrition Facts

Alpha-carotene and beta-carotene both work as antioxidants in the body and are pro-vitamin A carotenoids, meaning they’re converted to vitamin A by the body. Carotenoids boost immunity and reduce heart disease risk. Beta-carotene may help reverse skin damage caused by the sun and act as an anti-flammatory. Alpha-carotene is also thought to slow the aging process, prevent tumor growth and is very good for your eyes, helping reduce the risk of developing cataracts.

Pumpkin is a great source of fiber, with one half cup containing 5 grams of fiber. We all know the benefits of fiber; it reduces bad cholesterol levels, protects the body against heart disease, helps control blood sugar levels, promotes healthy digestion and may also play a role in weight loss.

Pumpkin is rich in Vitamin C, which boosts immunity, reduces the risk of high blood pressure and heart disease and aids regulation of cholesterol levels. A good source of Vitamin E, pumpkin promotes healthy skin by protecting the body from sun damage and may also reduce the risk of Alzheimer’s and certain cancers.

Pumpkin Seeds

When you’re carving out those pumpkins this Halloween, don’t throw out the seeds! Pumpkin seeds contain essential vitamins and minerals and taste great when roasted. Pumpkin seeds are a good source of:

•Vitamin E
•Iron
•Magnesium
•Potassium
•Zinc
•Omega-3 fatty acids

Using Pumpkin in Recipes

Fresh pumpkin is hard to find other than during the early parts of fall and winter, but canned pumpkin is just as nutritious. Fresh pumpkin or canned pumpkin puree can be used to make muffins, soups, breads, puddings and smoothies. Pumpkin seeds, although great just as a snack, can be used as a topping on salads or thrown in with some sauteed vegetables. Pumpkin-seed oil can be used as a salad dressing or for cooking.

Pumpkin recipes:

Spiced Pumpkin Mousse
The secret to rich desserts without the fat? Silken tofu. Unlike the firm tofu used in stir-frys, this softer type can be blended to a smooth, thick consistency – perfect for creamy desserts. Lightly sweetened with pure maple syrup and your favorite pumpkin pie spices, our mousse is so rich and delicious your family will never be able to guess the secret ingredient.
By Julie O'Hara | Photo: Yvonne Duivenvoorden | clean Eating Mag
Serves: 10
Hands-on time: 20 minutes
Total time: 2 hours, 20 minutes

INGREDIENTS:
•2 15-oz cans 100% pure pumpkin purée (not pumpkin pie filling)
•1 1-lb pkg silken tofu, drained well
•1/2 cup pure maple syrup
•1 1/2 tsp cinnamon, ground
•2/4 tsp ginger, ground
•1/4 tsp nutmeg, ground
•1/4 tsp cloves, ground
•1/4 tsp sea salt
•1/2 cup nonfat plain Greek yogurt
•1 oz dark chocolate, cut into thin shards (about 1/4 cup)

INSTRUCTIONS:
1.In the bowl of a food processor, combine pumpkin and tofu. Process until combined, about 30 seconds. Add maple syrup, cinnamon, ginger, nutmeg, cloves and salt. Process until combined, about 30 seconds more.
2.Transfer mousse to a resealable container, cover and refrigerate for at least 4 hours.
3. Drain any water that has accumulated from mousse. Give it a quick stir and scoop 1/2 cup mousse into each of 10 small glasses or ramekins. (You may have some mousse left over.) Top each serving with 2 tsp yogurt and 1 tsp chocolate. Keep refrigerated until ready to serve.

Nutrients per serving (1/2 cup mousse, 2 tsp yogurt, 1 tsp chocolate): Calories: 130, Total Fat: 3.5 g, Sat. Fat: 1.5 g, Carbs: 22 g, Fiber: 4 g, Sugars: 14 g, Protein: 4 g, Sodium: 60 mg, Cholesterol: 0 mg


Apple's Amazing Polyphenols
In the past five years, no area of apple research has been more dynamic than the area of apple polyphenols. The balance of these phytonutrients in apples is far more unique than many researchers previously suspected. In terms of flavonols, quercetin is the primary phytonutrient found in apples, and it's far more concentrated in the skin than in the pulp...

Here are some topic you can read at WHFoods.com

  • Antioxidant Benefits
  • Cardiovascular Benefits
  • Benefits for Blood Sugar Regulation
  • Anti-Cancer Benefits
  • Anti-Asthma Benefits
  • History
  • How to Select and Store
  • Tips for preparing apples

A few quick serving ideas

  • Add diced apples to fruit or green salads
  • Braise a chopped apple with red cabbage
  • Looking for an alternative to sweet desserts? Sliced apples (either alone or with other fruits) and cheese are a European favorite


Skillet Chicken with Cranberries & Apples
From EatingWell: September/October 2011

Celebrate the flavors of fall with chicken cooked in a fast apple-cranberry sauce. If you prefer a less tart flavor, try dried cranberries instead of fresh. Serve with quick-cooking wild rice and roasted Brussels sprouts.

4 servings, about 1 1/4 cups each
Active Time: 20 minutes
Total Time: 20 minutes

Ingredients
1 pound chicken tenders, trimmed and cut in half on the diagonal
3/4 teaspoon dried thyme, divided
3/4 teaspoon salt, divided
1/4 teaspoon freshly ground pepper
2 tablespoons canola oil, divided
2 crisp red apples, such as Braeburn, Fuji or Gala, thinly sliced
1 large red onion, quartered and sliced
3/4 cup apple cider or apple juice, divided
1 cup cranberries, fresh or frozen (thawed)
1 tablespoon all-purpose flour

Preparation
1.Sprinkle both sides of chicken tenders with 1/4 teaspoon each thyme, salt and pepper. Heat 1 tablespoon oil in a large skillet over medium-high heat. Reduce heat to medium and add the chicken. Cook, stirring, until lightly browned on all sides, 3 to 4 minutes total. Transfer to a clean plate.
2.Add the remaining 1 tablespoon oil to the pan. Add apples, onion, 2 tablespoons cider (or juice) and the remaining 1/2 teaspoon each thyme and salt. Stir to combine. Cook, stirring often, until the apples and onion are softened, 3 to 4 minutes. Add cranberries and sprinkle flour over everything in the pan; cook, stirring, for 1 minute. Return the chicken to the pan and pour in the remaining cider (or juice). Cover and cook, stirring once or twice, until the sauce has thickened and the chicken is cooked through, about 3 minutes more.

NutritionPer serving: 287 calories; 10 g fat (1 g sat , 5 g mono); 63 mg cholesterol; 26 g carbohydrates; 0 g added sugars; 24 g protein; 4 g fiber; 496 mg sodium; 415 mg potassium.

Nutrition Bonus: Vitamin C (18% daily value)

Carbohydrate Servings: 2

Exchanges: 1 1/2 fruit, 1 vegetable, 3 lean meat, 1 1/2 fat


Sweet potatoes
Orange-fleshed sweet potatoes may be one of nature's unsurpassed sources of beta-carotene. Several recent studies have shown the superior ability of sweet potatoes to raise our blood levels of vitamin A. This benefit may be particularly true for children. In several studies from Africa, sweet potatoes were found to contain between 100-1,600 micrograms (RAE) of vitamin A in every 3.5 ounces—enough, on average, to meet 35% of all vitamin A needs, and in many cases enough to meet over 90% of vitamin A needs (from this single food alone).

Sweet potatoes don't have to take a long time to prepare. Cutting them into 1/2-inch slices and Healthy Steaming them for just 7 minutes not only brings out their great flavor but helps to maximize their nutritional value. And you can add cinnamon, nutmeg, and/or cloves for extra flavor and nutrition.

Health Benefits enclude: Antioxidant Nutrients, Anti-Inflammatory Nutrients, and Blood Sugar Benefits. You can read more about the fact at WHFoods.com

A Few Quick Serving Ideas from the same website

  • Purée cooked sweet potatoes with bananas, maple syrup and cinnamon. Top with chopped walnuts. The fat content of the walnuts will help you get optimal absorption of the beta-carotene in the sweet potatoes.
  • Steam cubed sweet potatoes, tofu, and broccoli. Mix in raisins and serve hot or cold with a curried vinaigrette dressing. Once again, the oil in the vinaigrette will help you improve the bioavailability of the sweet potatoes' beta-carotene.
  • Baked sweet potatoes are delicious even when served cold and therefore make a great food to pack in to-go lunches.

Storage: DO NOT STORE SWEET POTATOES IN THE REFRIGERATOR. Storing in the fridge will produce a hard core in the center.
Instead…Store sweet potatoes in a cool, dry, well ventilated container at approximately 55 degress F. (Your basement in the summer or your garage in the winter is best!).

Otherwise, for the best flavor and freshness, use your sweet potatoes within a week or two after purchase.

This creative Sweet Potato Hummus recipe is by Chef Debra Paquette of Restaurant Zola in Nashville, Tennessee. A great variation of hummus that will delight your guests!

Sweet Potato Hummus Recipe
Prep time: 20 min

Ingredients:
1 pound sweet potatoes
1 teaspoon cumin seeds
1 large lemon, juiced
1 teaspoon salt
1/4 teaspoon cayenne pepper
1/8 teaspoon black pepper
1 tablespoon olive oil
3 teaspoons brown sugar
Zest of one orange
1 tablespoon tahini*
Pita slices, toasted, or bagel chips
1 teaspoon crumbled feta cheese
1 teaspoon toasted pistachios

* Tahini is a thick paste made of ground sesame seeds that can be purchased already prepared from many supermarkets and specialty stores.

Preparation:
Bake or microwave sweet potatoes until fully cooked. Allow the potatoes to cool, then remove the skins and discard them, retaining the flesh.

Toast the cumin seeds on low heat, then crush by hand. (Seeds can be crushed by using a mortar and pestle or by smashing between a saucepan and cutting board.)

Add seeds and sweet potato to the food processor together with the lemon juice, salt, cayenne pepper, black pepper, olive oil, brown sugar, orange zest and tahini. Blend until smooth and creamy (you may want to add more salt or sugar depending on the sweetness of the potatoes).

Serve hummus with toasted pita or bagel chips. Sprinkle with feta and toasted pistachios.


Almonds
read more about almonds at WHFoods.com

Fortunately, the delicately flavored and versatile almond is available throughout the year to make a healthy and tasty addition to both sweet and savory dishes. Although packaged almonds are available year round, they are the freshest in mid-summer, which is when they are at the height of their season.

The almond that we think of as a nut is technically the seed of the fruit of the almond tree, a medium-size tree that bears fragrant pink and white flowers. Like its cousins, the peach, cherry and apricot trees, the almond tree bears fruits with stone-like seeds (or pits) within. The seed of the almond fruit is what we refer to as the almond nut.

 

Lower LDL-Cholesterol and Reduce Your Risk of Heart Disease
A high-fat food that's good for your health? That's not an oxymoron, its almonds. Almonds are high in monounsaturated fats, the same type of health-promoting fats as are found in olive oil, which have been associated with reduced risk of heart disease. Five large human epidemiological studies, including the Nurses Health Study, the Iowa Health Study, the Adventist Health Study and the Physicians Health Study, all found that nut consumption is linked to a lower risk for heart disease. Researchers who studied data from the Nurses Health Study estimated that substituting nuts for an equivalent amount of carbohydrate in an average diet resulted in a 30% reduction in heart disease risk. Researchers calculated even more impressive risk reduction--45%--when fat from nuts was substituted for saturated fats (found primarily found in meat and dairy products).

A study published in the British Journal of Nutrition indicates that when foods independently known to lower cholesterol, such as almonds, are combined in a healthy way of eating, the beneficial effects are additive. In this study of 12 patients with elevated LDL cholesterol levels, a diet containing almonds and other nuts, plant sterols (also found in nuts), soy protein, and soluble fiber (in high amounts in beans, oats, pears) reduced blood levels of all LDL fractions including small dense LDL (the type that most increases risk for cardiovascular disease) with near maximal reductions seen after only 2 weeks.

In addition to their cholesterol-lowering effects, almonds' ability to reduce heart disease risk may also be partly due to the antioxidant action of the vitamin E found in the almonds, as well as to the LDL-lowering effect of almonds' monounsaturated fats. (LDL is the form of cholesterol that has been linked to atherosclerosis and heart disease). When almonds are substituted for more traditional fats in human feeding trials, LDL cholesterol can be reduced from 8 to 12%.

In addition to healthy fats and vitamin E, a quarter-cup of almonds contains almost 99 mg of magnesium (that's 24.7% of the daily value for this important mineral), plus 257 mg of potassium.

Magnesium is Nature's own calcium channel blocker. When there is enough magnesium around, veins and arteries breathe a sigh of relief and relax, which lessens resistance and improves the flow of blood, oxygen and nutrients throughout the body. Studies show that a deficiency of magnesium is not only associated with heart attack but that immediately following a heart attack, lack of sufficient magnesium promotes free radical injury to the heart.

Potassium, an important electrolyte involved in nerve transmission and the contraction of all muscles including the heart, is another mineral that is essential for maintaining normal blood pressure and heart function. Almonds promote your cardiovascular health by providing 257 mg of potassium and only 0.3 mg of sodium, making almonds an especially good choice to in protecting against high blood pressure and atherosclerosis.

Almonds Provide Double-Barreled Protection against Diabetes and Cardiovascular Disease
Lessening after-meal surges in blood sugar helps protect against diabetes and cardiovascular disease, most likely by lessening the increase in cholesterol-damaging free radicals that accompanies large elevations in blood sugar. This is one reason why low- glycemic index diets result in lower risk of diabetes and heart disease.

Almonds appear to not only decrease after-meal rises in blood sugar, but also provide antioxidants to mop up the smaller amounts of free radicals that still result. (Jenkins DJ, Kendall CW, Journal of Nutrition)

Researchers fed 15 healthy subjects 5 meals providing a comparable amount of carbohydrate, fat and protein: 3 test meals (almonds and bread, parboiled rice, and instant mashed potatoes) and 2 bread control meals. Blood samples, taken before each meal and 4 hours afterwards, showed levels of protective antioxidants increased after the almond meal, but decreased after the other meals. And not only did the almond meal increase antioxidant levels, but unlike the other foods, almonds also lowered the rise in blood sugar and insulin seen after eating.

Further research shows that eating almonds along with a high glycemic index food significantly lowers the glycemic index of the meal and lessens the rise in blood sugar after eating. (Jones AR, Kendall CW, Metabolism)

In this study, after an overnight 10-12 hour fast, 9 healthy volunteers were randomly fed 3 test meals and 2 white bread (high glycemic) control meals on separate days. Each meal contained 50 grams of carbohydrate from white bread eaten either alone or in combination with 1, 2, or 3 ounces of almonds. To check subjects' rise in blood sugar, blood samples were taken for glucose analysis immediately after eating, and at 15, 30, 45, 60, 90 and 120 minutes.

Eating almonds reduced the glycemic index (GI) of the meal and subjects' rise in blood sugar in a dose-dependent mannerâ?"the more almonds consumed, the lower the meal's GI and the less the rise in subjects' blood sugar after eating.

When one-ounce of almonds was eaten along with white bread, the GI of the meal (105.8) was comparable to eating white bread alone, but when two ounces of almonds were consumed with the white bread, the GI dropped to 63, and when 3 ounces of almonds were eaten, the GI was only 45.2â?"less than half the GI of the white bread only meal.

Subjects' blood sugar rose 2.8 mmol/L after eating only white bread. When one ounce of almonds was eaten with the bread, blood sugar rose 2.2 mmol/L. Eating two ounces of almonds with the bread resulted in a rise in blood sugar of 2.0 mmol/L, and eating three ounces of almonds caused blood sugar to rise only 1.6 mmol/Lâ?"less than half the rise seen after eating white bread alone.

Practical Tips: Don't just enjoy almonds as a between-meal snack. Spread a little almond butter on your toast or down the center of a stalk of celery. Add a handful of lightly roasted almonds to your salad or chop and use as a topping for pasta, steamed or healthy sauteed vegetables. When eating foods with a higher glycemic index, including almonds in the meal can help keep your blood sugar under control.



What's on your list?
Everyone should have a list of healthy "go-to" items that are always around the house, made possible by a healthy "go-to" food list of items to pickup at the store. Without that list you will find that you will come home with "deals" that are not as good for you and at the same time miss picking up "healthy basics" that should always be in-stock at your house. Below is a sample list that Body-for-Life uses. The object is to fill your list with healthy items that you like, that give you the highest variety of healthy options. The real trick to your healthy eating food list is to never buy anything that is not on your list unless it also is a healthy choice.
Protein
Chicken breast
Turkey breast
Lean ground turkey
Swordfish
Orange roughy
Haddock
Salmon
Tuna
Crab
Lobster
Shrimp
Top round steak
Top sirloin steak
Lean ground beef
Buffalo
Lean ham
Egg whites or substitutes
Trout
Low-fat cottage cheese
Wild-game meat
Turkey Bacon

Complex Carbohydrates
Potato
Sweet potato
Yams
Squash
Pumpkin
Steamed brown rice
Steamed wild rice
Lentils
Couscous
Kashi
Bulgur
Whole-wheat pasta
Oatmeal
Barley
Beans (black, kidney)
Corn
Strawberries
Melon
Apple
Orange
Fat-free yogurt
Fat-free milk
Whole-wheat bread
High-fiber cereal
Whole-wheat tortilla
Whole-wheat pita bread
Whole grains
Vegetables
Broccoli
Asparagus
Lettuce
Carrots
Cauliflower
Green beans
Green peppers
Mushrooms
Spinach
Tomato
Peas
Brussels sprouts
Artichoke
Cabbage
Celery
Zucchini
Cucumber
Onion

Vegetable Proteins
Tempeh
Seitan
Tofu
Texturized vegetable protein
Soy foods
Veggie burgers

Healthy Fats
Avocado
Sunflower seeds
Pumpkin seeds
Cold-water fish
Natural peanut butter
Low-fat cheese
Low-sodium nuts
Olives and olive oil
Safflower oil
Canola oil
Sunflower oil
Flax seed oil
 


Why Bread
Bread has been a staple of life. Just like with most food, the original versions are a lot more healthier than the modern day over processed ones. Bread is no different. Today people commonly believe that a loaf of Wonder Bread is just fine. But the fact is eating breads like that will raise your blood sugar levels just the same way a table spoon of sugar would. Yep, they have striped way all the healthy layers of the grain that contain oils and vitamins. Even the fiber of those layers are needed for proper digestion. So what can we do about this? That's easy, just don't buy processed white bread. And instead only buy fresh whole grain types of bread. But if you want to go even one level higher- try making your own. It's not as hard or time consuming as you may think. You will have total control of every ingredient that goes into it. Plus the natural fermentation in our recipe is great for digestion.


Why Brown--But Not White--Rice is One of the World's Healthiest Foods

The difference between brown rice and white rice is not just color! A whole grain of rice has several layers. Only the outermost layer, the hull, is removed to produce what we call brown rice. This process is the least damaging to the nutritional value of the rice and avoids the unnecessary loss of nutrients that occurs with further processing. If brown rice is further milled to remove the bran and most of the germ layer, the result is a whiter rice, but also a rice that has lost many more nutrients. At this point, however, the rice is still unpolished, and it takes polishing to produce the white rice we are used to seeing. Polishing removes the aleurone layer of the grain--a layer filled with health-supportive, essential fats. Because these fats, once exposed to air by the refining process, are highly susceptible to oxidation, this layer is removed to extend the shelf life of the product. The resulting white rice is simply a refined starch that is largely bereft of its original nutrients. The complete milling and polishing that converts brown rice into white rice destroys 67% of the vitamin B3, 80% of the vitamin B1, 90% of the vitamin B6, half of the manganese, half of the phosphorus, 60% of the iron, and all of the dietary fiber and essential fatty acids. Fully milled and polished white rice is required to be "enriched" with vitamins B1, B3 and iron.
by WHFoods.com

 

Homemade Brown Rice Cereal
Brown rice is not just a dinner food served as a side dish. You can find great tasting healthy ways to enjoy it as a breakfast, lunch or dinner food, even snacks and deserts. Here is a quick pick-me-up meal that taste great any time of the day.

Ingredient:

  • 1/2c cooked brown rice
  • small handful of fresh or dried fruit, like grapes, raisins or cranberries
  • small handful of nuts, like walnuts or shaved almonds
  • dash of coconut or low-fat milk
  • tbsp maple flavored agave
  • optional: vanilla and/or cinnamon to taste

Start by cooking up 1 cup of brown rice with 2 1/2c water (don't use broth). This will yield about 2 cups of cooked brown rice. At 1/2c rice per serving, you will have enough rice pre made for at least 4 meals.

  1. heat up 1/2c brown rice in serving bowl (in microwave)
  2. add dried fruit and nuts, and mix into hot rice. Let rest for a minute.
  3. add milk, agave and optional items and stir gently with spoon.
That's it! If the rice is pre-cooked, this process takes only a few minutes. Great for a snack or meal replacement when you don't have much time to make a healthy meal.


Raspberries are known as "aggregate fruits" since they are a compendium of smaller seed-containing fruits, called drupelets, which are arranged around a hollow central cavity. Their shape conveys to them a very delicate, almost "melt-in-your-mouth" texture. They are fragrantly sweet with a subtly tart overtone. While the most common type of raspberry (Rubus idaeus) is red-pink in color, raspberries actually come in a range of colors including black, purple, orange, yellow and white. Both loganberries and boysenberries are hybrids of raspberries.

Raspberries possess almost 50% higher antioxidant activity than strawberries, three times that of kiwis, and ten times the antioxidant activity of tomatoes, shows research conducted in the Netherlands and published in the journal BioFactors.

The biggest contribution to raspberries' antioxidant capacity is their ellagitannins, a family of compounds almost exclusive to the raspberry, which are reported to have anti-cancer activity. Vitamin C contributes about 20% of the total antioxidant capacity, accounting for up to 30 milligrams in 100 grams (3.5 ounces) of fruit. Raspberries anthocyanins, especially cyanidin and pelagonidin glycosides, make up another 25%. And more good news: freezing and storing raspberries does not significantly affect their antioxidant activity, although in this study, their concentration of vitamin C was halved by the freezing process.

info provided by WHFoods.com for a complete read on raspberries click here

Recipes for Raspberry Vinaigrette
by path2healthyliving.com

Raspberry Vinaigrette Recipe #1 (w/fresh berries)
This raspberry vinaigrette recipe tastes great on a fresh salad of spinach, walnuts and a few other veggies tossed in.

  • 3/4 c olive oil
  • 1/4c apple cider or raspberry vinegar
  • 1 tsp salt
  • 2 TBS honey
  • 1 tsp dried basil
  • 1/2 c fresh or frozen red raspberries
  • 1/4 c water

Put all ingredients into blender or food processor in the order listed and blend on high for 30 seconds.Makes 2 cups. Store raspberry vinaigrette in the frig for up to 2 weeks in a tightly sealed container.

Raspberry Vinaigrette Recipe #2 (w/out fresh berries)
This vinaigrette recipe doesn't have fresh raspberries but it is very easy to whip up before dinner.

  • 1/2 c. raspberry vinegar
  • 1/4 tsp. salt
  • 1/4 tsp. pepper
  • 4 tsp. sugar
  • 2 garlic cloves, very finely chopped
  • 2 tsp. Worcestershire sauce
  • 1 tbs. Dijon mustard

Put all ingredients into a blender or shaker bottle and mix.Makes about 1/2 cup raspberry vinaigrette. Store extra vinaigrette in a glass container with a tightly fitting lid. Mix all ingredients together. Makes 1/2 cup. Keep in refrigerator in container with tight fitting lid for up to 2 weeks.

And a 3rd Raspberry Vinaigrette

  • 1/2 cup raspberry vinegar
  • 1/2 cup olive oil
  • 2 Tablespoons honey
  • 1 teaspoon Dijon mustard
  • freshly ground salt and pepper to taste

Blend raspberry vinegar, mustard, salt, pepper and honey...slowly add olive oil and blend well.


Summer Watermelon & Tomato Salad

eatclean.com Source: Adapted From "A Taste of Home"
This recipe may sound odd, but it's actually very refreshing and delicious! Perfect to take to a cookout! Try it, you will be impressed!

Ingredients
•Cubed Watermelon
•Halved Cherry or Grape Tomatoes
•Diced Red Onion
•1/4 Cup Lime Juice
•Diced Fresh Parsley
•Diced Fresh Basil

Instructions
Cut up and mix watermelon, tomatoes and onion to the size of your liking. Combine lime juice, parsley and basil. Pour liquid/herb mixture over produce and mix well. Eat chilled.

Tips & Bonus Information
I don't use specific measurements, I just guage how much I want of each and what I want the salad to taste like. Also, the flavors of the herbs really stand out when the salad is refrigerated for a few hours before eating. Enjoy!

Preparation Time: 15-20 mins.


WOW- a vegetable with it's own website. Now you know that's a big deal. August is the time of the year when our Lycopene intake is easy to find and taste its best. That's why our challenge this week is to eat at least 1 tomato every day:))

From www.tomato.org
Tomato , whether pronounced Tuh-MAY-toh or Tuh-MAH-to, is a delicious, nutritious fruit, more widely known as a vegetable. Botanically, a tomato (Solanum lycopersicum,) is the ovary of a flowering plant, therefore it is a fruit, or, more specifically, a berry. However, since it’s not as sweet as other fruits and is most often served in salads or as a main dish - most people refer to it as a vegetable. Approximately 130 million tons of tomatoes are produced in the world today with China being the largest producer, followed by the United States and Turkey. Tomato plants are also one of the most common home garden plants found in the U.S. There are many different varieties of tomato plants and most produce red fruit, but there are also tomato plants that produce yellow, orange, pink, purple, green and white fruit. Tomato plants vary in size from small cherry tomatoes to elongated plum tomatoes. Heirloom tomatoes are also becoming increasingly popular among home gardeners and organic producers. Heirloom tomatoes tend to be more disease resistant and produce very tasty, interesting fruits. Tomatoes are the state vegetable of New Jersey, and in Arkansas, it is both the state fruit and state vegetable. In the state of Ohio, tomato juice has been the official beverage since 1965.

Tomatoes can be easily grown from seeds, but to save time and energy, most home gardeners buy tomato plants or seedlings from nurseries and garden centers. Most tomato seeds that are purchased by gardeners are for hard to find heirloom varieties. Tomato seeds can be found in garden catalogs and can also be purchased online. Growing tomatoes is enjoyable and rewarding and doesn’t take a lot of space - they can even be grown in containers on patios or balconies. The main thing to remember about growing tomatoes is they need a lot of sunshine and a lot of water with good drainage. The tomato has a multitude of culinary uses and its’ high acidic content makes it very popular for canning. Joseph Campbell mass produced the first tomato soup in 1897, although the first recipe is credited to Maria Parloa for her tomato chowder in the 1872 book, The Appledore Cook Book. Today, tomato recipes number in the hundreds. You can find tomato recipes for everything from tomato marmalade to fried green tomatoes. With just a few basic tips and the proper steps, you can grow tomatoes that will produce luscious fruit that is both tasty and promotes good health.

Tomatoes are high in Vitamin A and C and are naturally low in calories. They are also an excellent source of lycopene, which is the pigment that makes tomatoes red and has been linked to the prevention of many types of cancer. Lycopene is an antioxidant which fights free radicals that can interfere with normal cell growth and activity. These free radicals are what can potentially lead to cancer, heart disease and premature aging. The best sources of lycopene are found in processed tomato products, such as ketchup and tomato products.


ACCELERADE® - ADVANCED SPORTS DRINK

Unleash the Power of Protein
When introduced in 2003, Accelerade, with its patented 4:1 ratio of carb to protein, represented a dramatic departure from conventional carb-only sports drinks. Accelerade also demolished the conventional dogma regarding the importance of protein to help fuel muscle cells and improve rehydration, the two essential criteria for a sports drink. Study after study has confirmed the superiority of protein-powered Accelerade in terms of increase endurance, reduction in muscle damage and more effective hydration. To date there have been over 15 peer-reviewed studies on the benefits of the 4:1 ratio.

These studies show compared to a conventional sports drink, Accelerade:

Increased endurance by 29%
Decreases muscle damage by 83%
Increased rehydration by 29%
Increases endurance in a subsequent workout by 40%

Accelerade Makes Your Hard Work Easier
One of the remarkable findings in these studies is that athletes consuming Accelerade has a lower level of perceived exertion. Perceived exertion is a measurement of how hard it seems to exercise at the pace you want to go. Perceived exertion is always highest right before you bonk. Accelerade has been shown to not only lower the level of perceived exertion, but this was associated with a lower heart rate. This means that your heart is not working as hard with the same level of exertion. New findings explain why. The latest research on fatigue indicates that during intense exercise the level of branched-chain amino acids in the blood falls. This drop in BCAA's sets off a cascade effect in the brain causing the release of a "fatigue" signal. Accelerade, because it is enriched with BCAA maintains BCAA levels thereby minimizing the build up and release of the fatigue signal. The result – Accelerade enables you to train harder and suffer less.

Accelerade is available in Fruit Punch, Lemon Lime, Lemonade, Mountain Berry, and Orange Flavors.


Viva La Vegetable Salad!
by Alana Sugar, July 18th, 2011, Whole Foods Market

Summer is salad season — the time for lighter meals that don’t require much cooking but do stir up plenty of pleasure once they hit the table. I love to have fun while creating a good summer salad. That means experimenting with all kinds of wonderful veggies, cooked and raw. I recently had guests for brunch. I served quiche and a vegetable salad made from grilled zucchini, yellow squash, red peppers and red onions. I added chopped fresh parsley, tossed it with a simple vinaigrette and served it over a bed of dark leafy greens. Delicious!

Do you remember the salads of “yesteryear”? They were made from a few simple variations on the lettuce, tomato and cucumber theme, and not much else. This definition of “salad” from dictionary.com proves my point. A salad is: “a usually cold dish consisting of vegetables, as lettuce, tomatoes, and cucumbers, covered with a dressing and sometimes containing seafood, meat, or eggs.” I have to wonder what year that was written? These days, salad seems so much more sophisticated! Good thing I discovered the definition by the Encyclopedia Britannica Online: Salad is “any of a wide variety of dishes that fall into the following principal categories: green salads; vegetable salads; salads of pasta, legumes, or grains; mixed salads incorporating meat, poultry, or seafood; and fruit salads….” Now, that’s more like it!


When you start building your savvy summer salads, remember to use an assortment of vegetables, raw and cooked, for greater flavor, different textures and a wider range of nutrients. For hearty main meals, round out your salads by tossing in whole grains, legumes or your choice of protein such as chicken, shrimp, eggs, tofu, cheese or nuts.

Here are some ingredient ideas for building super veggie salads:

•Summer squash, grilled, lightly steamed or raw – sliced or shredded
•Varieties of onions, red, white, yellow, sweet Vidalia, green scallions and spring onions
•Grilled eggplant, radicchio, endive, cabbage leaves and even lettuce
•Assorted tomatoes, including both yellow and red varieties
•Cauliflower and broccoli florets
•Green beans — try the slender French version called Haricot Verts
•Artichokes, hearts of palm and canned water chestnuts
•Peppers — green, red, yellow, orange — and jalapenos
•Carrots, corn and peas
•Asparagus
•Beets, red or yellow, are great; par-boil then slice and grill for great flavor. Or grate them and use raw.
•Potatoes and sweet potatoes
•Bite-size pieces of kale, collards, Swiss chard and baby spinach
•Bok Choy – try grilling the baby version
•Cucumbers are fine; try the English or seedless variety
•Mushrooms
•Fennel and garlic scapes
•Fresh herbs such as basil, parsley, cilantro, chives and any others you love
•Fruit: Pineapple, oranges, watermelon and other melons, berries, cherries, apples, pears, kiwi, peaches, plums and nectarines are delicious in salads, as are tropical fruits such as mango and papaya.
For a fabulous array of summertime salad recipes, check out Summer’s Best Picnic Salads.
Salads are one of the most versatile ways to enjoy a wide assortment of fresh vegetables, fruits, grains, legumes, proteins, herbs and seasoning in one dish. While they can be served cold, room temperature or warm, veggie salads are always best eaten fresh. Unless your recipe specifies otherwise, don’t put the dressing on until ready to serve.

Recipe for salad in picture above:
Grilled Corn Salad with Green Beans and Tomatoes

Serves 8
Next time you have the grill warmed up, throw on some extra corn on the cob to make this easy summer side dish. It's a great complement to any outdoor party.

Ingredients
1 teaspoon Dijon mustard
3 tablespoons sherry vinegar
1/4 cup extra virgin olive oil
Salt and pepper
4 ears corn, grilled
1 pound green beans, blanched and cooled
1 pint cherry or grape tomatoes, halved
1/2 red onion, thinly sliced
1 cup basil leaves, thinly shredded
4 ounces ricotta salata, shaved

Method
Prepare vinaigrette by whisking together mustard, vinegar, oil, salt and pepper. Set aside.

Cut kernels off corn cobs and put in a large bowl. Add beans, tomatoes, onion and basil. Drizzle vinaigrette over and toss to combine. Top with ricotta salata and serve.

Nutrition
Per serving (about 6oz/179g-wt.): 160 calories (90 from fat), 9g total fat, 2.5g saturated fat, 5mg cholesterol, 210mg sodium, 16g total carbohydrate (4g dietary fiber, 4g sugar), 4g protein

Note: Add a lean protein and turn this salad into a meal.



Clean eating is more than just fruits & veggies, it's a lifestyle. One that's filled with fun foods that are good for you and great for sharing with family and friends. This summer delight is a clean version of a summer icon. Enjoy!!!

CE "Ice Cream" Sandwiches
Photo: Andreas Trauttmasdorff
Clean Eating Mag


INGREDIENTS:
VANILLA FROZEN YOGURT

•1 1/2 cups strained low-fat plain yogurt
•1/4 cup agave nectar
•2 tsp pure vanilla extract


CHOCOLATE-SPIKED OATMEAL COOKIES

•Olive oil cooking spray
•1 1/4 cup quick-cook old-fashioned oats
•1/2 cup whole-wheat pastry flour
•2 tsp flaxseed meal
•1 tsp cinnamon
•1/2 tsp baking powder
•1/4 tsp sea salt
•1/4 cup agave nectar
•1 large egg white
•2 tsp unsalted almond butter
•1 tsp pure vanilla extract
•1/4 cup dark bittersweet chocolate chips (about 40 grams)
CE "ICE CREAM" SANDWICHES

•1 recipe Vanilla Frozen Yogurt (see above)
•1 recipe Chocolate-Spiked Oatmeal Cookies (see above)

INSTRUCTIONS:
YOGURT

1.In a mixing bowl, combine strained yogurt, agave and vanilla. Stir until well blended, then spoon mixture into a shallow 9 x 9-inch non-reactive freezer-safe container.
2.Transfer container to freezer and chill until mixture is starting to freeze slightly around the edges, about 45 minutes. Scrape ice crystals from edges with a spatula and mix thoroughly back into yogurt mixture. Continue to blend until creamy again, about 2 minutes. Return container to freezer and repeat this process 2 more times, for a total of 3 times. Each time the mixture will get thicker and a little harder to blend. After the third mixing, return container to freezer until ready to eat, about 2 to 3 hours. For best results, store tightly sealed in freezer and use within 2 to 3 days.

CHOCOLATE-SPIKED OATMEAL COOKIES

1.Preheat oven to 350°F and lightly spray 2 baking sheets with cooking spray
2.In a large mixing bowl, combine oats, flour, flaxseed meal, cinnamon, baking powder and salt.
3.In a small mixing bowl, whisk together agave, egg white, almond butter and vanilla.
4.Add egg mixture to dry ingredients all at once and combine. Stir in chocolate chips.
5. Divide batter equally into 16 mounds (about 1 rounded tbsp in size) and arrange evenly spaced on prepared baking sheets. Using the back of a slightly dampened spoon, flatten each mound into 2½-inch circles. Bake 9 to 10 minutes, until golden. Cool on sheets for an additional 10 minutes before transferring to racks to cool completely. Stored in an airtight container, cookies will keep fresh for 2 to 3 days.

CE "ICE CREAM" SANDWICHES

1. To assemble sandwiches, spoon 3 tbsp frozen yogurt between 2 cookies. If yogurt is too hard to scoop, allow it to warm slightly for a few minutes on counter until desired consistency. Repeat for remaining cookies. Eat immediately or transfer to freezer-safe container and store in freezer until ready to eat. For best results, eat within 2 to 3 hours of filling cookies.

Nutrients per 1 CE “Ice Cream” Sandwich: Calories: 260 Total Fat: 4.5 g, Sat. Fat: 2 g, Carbs: 50 g, Fiber: 3 g, Sugars: 33 g, Protein: 8 g, Sodium: 140 mg, Cholesterol: 5 mg


Nuts again?
Yes we did walnuts back in March, but this expands apon just one type. And it is also a whole new challenge. The objective this week is to eat a handful of nuts each day, but here's the big twist, each day try a new type of nut. Eating a handful as a snack is the easiest way, but with all the fresh foods available during the summer, nuts make a great additional ingredient to salads and grilled meats. Here are some varieties to try that have a great write up in Julys Clean Eating magazine.

  • Almonds
  • Pecans
  • pistachios
  • Pine Nuts
  • Walnuts

Plus here is a helpful article that I found at Livestrong.com, written by Jill Corleone is a registered dietitian who has been writing and lecturing on diet and health for more than 10 years. Her work has been featured on the Huffington Post, Diabetes Self-Management and in the book "Noninvasive Mechanical Ventilation," edited by John R. Bach, M.D. Corleone holds a Bachelor of Science in nutrition.

Overview
If you avoid nuts because of their fat and calorie content, you may be missing out on a delicious way to improve your health. The fats, fiber and nutrients found in nuts reduces your risk of heart disease by lowering LDL cholesterol levels and decreasing your risk of developing blood clots, according to MayoClinic.com. Any nut makes a healthy addition to your diet, but certain nuts stand out as being especially heart healthy.

Walnuts
Walnuts, with their high omega-3 content, makes one of your healthier nut choices. Omega-3 fatty acids are essential fatty acids that reduce internal inflammation, lower blood cholesterol levels and improve blood pressure. Eating 14 walnut halves a day can help you meet your daily omega-3 needs. Including walnuts in your diet has been shown to improve your blood lipid levels. A 2010 randomized-crossover study published in the "European Journal of Nutrition" investigated the effects of a diet supplemented with walnuts versus a habitual diet that included walnuts on serum lipid levels in a group of 87 subjects with normal to moderately high blood cholesterol levels. The study found that the subjects with the highest cholesterol levels following the habitual diet with 12 percent of their calories coming from walnuts had a significant reduction in total cholesterol, triglycerides and LDL cholesterol levels.

Foods To Raise Hdl Foods To Raise Hdl Cholesterol Get Advice From Our Fitness Experts StayingFit.com
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Almonds
Almonds also make a healthy nut choice. A 1 oz. serving of almonds meets 35 percent of your daily vitamin E needs. As an antioxidant, vitamin E protects your cell membranes from free-radical oxidation and may offer protection against aging, heart disease and certain types of cancers. Vitamin E rich foods may also reduce your risk of Alzheimer's disease, according to Alice Henneman at the University of Nebraska.

Macadamia Nuts
Macadamia nuts may be one of the highest calorie nut choices, with 200 calories per 1 oz. serving versus the 163 calories in a 1 oz. serving of almonds and 185 calories in a 1 oz. serving of walnuts, but these high monounsaturated nuts can lower your blood cholesterol levels. A 2008 randomized, crossover, controlled-feeding study published in "The Journal of Nutrition" compared the effects of a macadamia nut-rich diet against a typical American diet on lipid levels in a group of 25 subjects with high blood cholesterol levels. The research showed a reduction in total cholesterol levels and LDL cholesterol levels in the group after completing the five-week macadamia-enriched diet.

Brazil Nuts
Including Brazil nuts in your diet can offer protection against heart disease and cancer. A 1 oz. serving of Brazil nuts meets 780 percent of your daily value for selenium. People with diets high in selenium have lower rates of cancer, according to the Office of Dietary Supplements. As an antioxidant, selenium offers protection against cancer, but it can also decrease tumor growth. Its antioxidant properties also prevents the oxidation of LDL and the buildup of plaque in your arteries, which can help protect against heart disease.


Melons a super food?
Personally I think that anything that comes from mother nature is automatically a super food. And even though we have not read reports about the wanders of melons by way of some super compound found within, they are still nature at it's best. As runners we need to replenish a lot of fluid. What better way to help replenish your water supply then a melon. Sweet, fresh, and delightful any time of the day. These little gifts from nature also supply a handsome dose of key vitamins and mineral, plus enzymes.

Here's what nutritiondata.self.com has to say about- Melons, cantaloupe, raw
The good: This food is low in Saturated Fat and Sodium, and very low in Cholesterol. It is also a good source of Dietary Fiber, Niacin, Vitamin B6 and Folate, and a very good source of Vitamin A, Vitamin C and Potassium.
The not so good: A large portion of the calories in this food come from sugars.

Now as a runner, those extra calories from sugar can come in handy. Here's how. After a run your body needs to do 2 things, replenish fluids and replenish carbohydrates. The melon does both! I agree that eating them all day long or without protein is not the best way to stay healthy. But what a great tasty way to finish off a hard workout during the summer months. It may not get any better than that. That's why it's this week supper food challenge. See what they can do for you!!

Types of melons
Cantaloupe
Casaba
Crenshaw
Honeydew
Juan Canary
Orange-flesh Honeydew
Pepino
Persian
Santa Claus
Seedless Watermelon
Watermelon
Yellow-flesh Watermelon


Eat a variety of foods.
So why is this so important? There are a few reasons. One is that nature gives us seasonal foods that come and go over the course of a year, and that eating this way ensures that we get all the nutrients that a healthy body requires. This is the way man has evolved. Another reason is the boredom factor. Eating the same things over and over just gets old after awhile. And if your diet is missing the building blocks for a healthy body you will never even get lucky enough to stumble apon them.

Buy eating a variety of seasonally fresh foods you will keep food intake exciting and full of fabulous fresh flavors all while giving your body the love it deserves.

Here is a list of seasonally veggies that I found on-line. There are also seasons of fish and other meats that you may want to explore to bring new flavors and nutrients to your eating habits.

  • Spring: Early fresh vegetables include asparagus, radishes, delicate leafy greens like mache and arugula, fiddleheads (a type of edible fern), ramps (a mild, soft onion), mushrooms, strawberries, and peas — first the shoots and flowers, then pea pods, and full-grown peas.
  • Summer: The produce bounty includes "stone fruit" (peaches, apricots, and nectarines), cherries, raspberries, blueberries, beets, zucchini, summer squash, string beans, cucumbers, carrots, blackberries, Brussels sprouts, eggplant, corn, okra, melons, tomatoes, peppers, and potatoes.
  • Fall: This is the season for apples, pears, broccoli, cauliflower, kale, and mustard greens — heartier produce that won't die if there's a cool night.
  • Winter: Now is the time for root vegetables, including turnips, winter squash, celery root, parsnips, sweet potatoes, carrots, and rutabagas.

Read more about "Eat Fresh All Year: A Guide to Seasonal Cooking" at http://www.everydayhealth.com/healthy-recipes/eat-fresh.aspx


So why eat a combination of lean protein and complex carbohydrates at each meal? Simply enough it has to do with fat conversion. When you eat complex carbs over the simpler ones, they absorb slowly into the bloodstream. Kind of a use them as you eat them instead of the body trying to store them as it clears the blood of excess carbs. Add a lean protein and even less carbs can convert to fat.

Proteins and carbohydrates effect your insulin response. A high insulin response will block the body from burning fat. Your body will need all hands on deck to get the blood sugar down. This is what happens when you eat a piece of cake, candy, or even those sugary sports supplements. On the other hand when you eat a complex carbohydrate you insulin response is low. The body then has a chance to easily burn those carbs off (unless the portion is too large). Adding a lean protein creates a hormonal response that helps with fat burning even more. Simple but very effective. You can read more about the topic by searching words like: The zone diet by Barry Sears, control cellular inflammation, or eicosanoids.

(here is the recipe for the photo above, from cleaneating.com)
Ahi & Mango Tartare
The colorful Asian tartare pairs tender tuna with creamy avocado and sweet, vibrant mango for an appetizer with a cocktail of flavors sure to impress. Mild wontons are perfect for scooping and serving when you don't want to add any competing flavors to your dish.
By Sam Zien | Photo: Andreas Trauttmasdorff
Serves: 6
Hands-on time: 10 minutes.
Total time: 10 minutes.

INGREDIENTS:
•2 to 3 tbsp low-sodium soy sauce
•1/2 tsp sesame oil
•Juice 1/2 lime
•1/2 tsp wasabi paste
•1/2 lb sushi-grade ahi, diced small
•1/3 cup green onions, white and light-green parts, finely chopped
•1 tsp fresh ginger, minced
•1/2 ripe avocado, diced small
•1 medium ripe mango, diced small

INSTRUCTIONS:
1.Mix soy well with oil, lime juice and wasabi in a small bowl. Set aside.
2.Gently combine remaining ingredients in another bowl and add soy mixture; mix well but don’t mush ingredients. Garnish with sprouts or herbs of your choice just before serving, if desired.
3.Serve with crispy Wonton Crackers.

WONTON CRACKERS
INGREDIENTS:

•Whole-wheat wonton wrappers

INSTRUCTIONS: Preheat oven to 300°F. Cut wonton wrappers in half and place on ungreased baking sheet. Bake for 15 minutes or until just beginning to brown.


Nutrients per 3 oz tartare on 3 wonton crackers: Calories: 119, Total Fat: 5 g, Sat. Fat: 1 g, Omega-3s: 480 mg, Omega-6s: 320 mg, Carbs: 9.5 g, Fiber: 2 g, Sugars: 6 g, Protein: 10 g, Sodium: 270 mg, Cholesterol: 16.5 mg

Nutrients per cracker: Calories: 35, Total Fat: 0 g, Sat. Fat: 0 g, Carbs: 7 g, Fiber: 1 g, Sugars: 0 g, Protein: 2 g, Sodium: 25 mg, Cholesterol: 0 mg



At Forerunner Fitness we are always trying to eat our best. Doing so is a combination of- healthy foods that we really like, eaten in proper portion sizes, with meals spaced optimally throughout the day. So what do you do when it comes to sports nutrition? Almost all sports supplements on the market use the same philosophy to provide energy- fast acting sugars. Sure this energy enters the bloodstream fast, but at what cost? This sugar spike is sometimes 10x higher than the body is use to, and causes an insulin spike that stops our bodies from burning fat. With diabetes on the rise this is not the answer healthy athletes need.

The good news is that we have found a product that keeps your blood sugar in an optimal range for a long period of time and allows the body to use fat for fuel. Can you believe that! We can tap into our fat and run it off:) The product is called Generation UCAN. Here is some information from the company:

Generation UCAN powered by SuperStarch puts the body in its ideal performance state, allowing for:
• Optimized performance with energy when you need it, without the spike and crash.
• Sustained energy with extended delivery of glucose, keeping you above baseline longer.
• Enhanced fat burn from suppressed insulin response, tapping into your body's fat stores.
• Speedier recovery as your body begins rebuilding with our protein enhanced products.
• No gastric distress, by emptying the slowly quickly and digesting slowly in the intestine.

 

How to use:
Use Generation UCAN energy drink 30-45 min before activity to achieve an ideal performance state
•Powered by SuperStarch, the Dual Fuel
•Contains Essential Electrolytes
•Optimizes performance
•Sustains energy
•Enhances fat burn
•Unique carb that is gentle on the stomach (no belly aches)
•No sugar added

If you are interested in trying the product let me know. I have a few samples. We get a team discount of 10% when you by from their website. Team discount code:forerunnercoaching. http://www.generationucan.com/home.html


I know, proper portion size doesn't sound very sexy. Why not talk more about yummy foods that make our hearts sing. Well eating a proper portion at each meal may be the most significant thing you can do for your health. You see it all the time, someone says they eat all the right stuff, but they sure don't look like they eat well. That may be because they are eating too much at a few meals, and most likely not enough at other meals.

Here's the bottom line. You know how water needs to be drank slowly throughout the day to really hydrate you well. And if you skip drinking water for half the day and try drinking a few quarts to catch up, you will end up taking many trips to the bathroom. Well same with food except instead of our body shedding the excess, it keeps it. And, unfortunately it keeps it as fat. Yep fat, that stuff that we are all trying to keep low, esp runners. Even if the extra portion is a lean protein like a grilled chicken breast, it will convert into body fat. Cruel but effective in nature. It allowed us to over eat when we found food, and live off the fat until we found more. So the good news is, we are just following nature when we eat large portions. But in this day and age food is so plentiful that this old school strategy will hurt your health.

Even the government has moved to a proper portion size identity for their new "food Pyramid". Read more about Choose My Plate.gov.

Typically a proper portion of protein in about the size of a deck of cards. And a proper portion of carbohydrates is in the range of a baked potato. As far as greens go, that can fill half your plate.

Some basic rules to eat clean
1. Eat proper portion size
2. Eat protein, carbs and good for you fats at each meal
3. Eat lots of greens (the more local and chemical free the better)
4. Drink plenty of water
5. Eat every 3-4 hours
6. Eat 6 meals per day (breakfast is a must)
7. Eat a variety of foods

Wild Alaskan Salmon & Arctic Charr Cedar-Plank Style

What's New and Beneficial about Salmon
By WHFoods.com (The World's Heathiest Foods)

With so much focus on the amazing omega-3 benefits of salmon, other unique health benefits from salmon may have been inadvertently overlooked. One fascinating new area of health benefits involves the protein and amino acid content of salmon. Several recent studies have found that salmon contains small bioactive protein molecules (called bioactive peptides) that may provide special support for joint cartilage, insulin effectiveness, and control of inflammation in the digestive tract. One particular bioactive peptide called calcitonin (sCT) has been of special interest in these studies. The reason is because a human form of calcitonin is made by the thyroid gland, and we know that it is a key hormone for helping regulate and stabilize the balance of collagen and minerals in the bone and surrounding tissue. As researchers learn more and more about salmon peptides - - including sCT - - we expect to see more and more potential health benefits discovered related to inflammation, including inflammation of the joints.

While salmon have long been identified as a uniquely concentrated source of omega-3 fats, recent studies have now determined the actual bioavailability of these omega-3 fats from relatively small changes in diet. In fascinating research from a team of scientists at the Lipid and Diabetes Research Center at Saint Luke's MidAmerica Heart Institute in Kansas City, MO, only two servings of salmon per week (Norwegian Atlantic-farmed salmon and approximately 6 ounces per serving) were determined to significantly increase the presence of omega-3 fats in the membranes of red blood cells (RBCs). Only 4 months were required to raise the RBC omega-3 levels from 4% to 6%. This finding made it clear that the omega-3 fats from salmon--including its heart-supportive combination of EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid)--effectively make their way into our body and directly support the function of our cells. Equally interesting in this study was a comparison of dietary salmon intake to fish oil capsules containing purified salmon oil. Salmon oil capsules were also able to raise the percentage of omega-3s in the RBC membranes form 4% to 6%. However, intake of the fish oil capsules over this 4-month period also produced a small increase in some of the blood fats (in particular, triglycerides) of the participants. Since increased blood triglyceride levels can be a risk factor for cardiovascular problems, and since dietary salmon did not produce a similar rise in blood triglycerides for participants in this study, dietary intake of salmon appears to be a best bet for supporting cell function and simultaneously avoiding some unwanted increases in other blood fats.

Health Benefits

  • BENEFITS RELATED TO OMEGA-3 CONTENT
    Cardiovascular Benefits
    Improved Mood and Cognition
    Joint Protection
    Eye Benefits
    Decreased Cancer Risk
  • BENEFITS RELATED TO PROTEIN AND AMINO ACID CONTENT
  • BENEFITS RELATED TO VITAMIN D
  • BENEFITS RELATED TO SELENIUM

Read More about these health benefits


Baked Salmon with Blueberry Sauce by guiltykitchen.com
I admit, I’m not much of a fan of having fruit or other “dessert” related toppings added to my meat or seafood. Cranberry sauce at Thanksgiving? Umm, no thanks. Mint sauce on my lamb? Are you kidding me? Applesauce on my porkchops? I’d rather have a little Dijon to dip in. You get the idea.

So, when reading a popular Canadian Parenting magazine the other night, I found myself surprised to be slightly salivating at the mouth at the suggestion of what one should be eating on a regular basis. A doctor had said the the four best things to eat (health and nutrition wise) were blueberries, salmon, spinach and nuts. I started thinking to myself, “Well, those would be a perfect compliment to one another in a meal.” The first thing that came to mind was a fresh, wild caught salmon fillet, smothered in a savory blueberry sauce, laying on a thick bed of spinach. The nuts, well, I couldn’t think of a way to add them, save for making salmon cakes and coating them in nuts. Too much work for my Saturday night dinner, thank you very much.

So I give you my ultra healthy (save for all that butter, but you know me) take on three of the four best foods to be eating. You will be getting omega-3s (the best kind), vitamin A, iron, protein, vitamin B6, folic acid, calcium, copper, selenium, vitamin, E, vitamin C, manganese, magnesium, niacin, etc. As well as loads of antioxidants from the blueberries. So, think of this as my gift to you for your health. Enjoy!

INGREDIENTS:
2 wild salmon fillets, skin on
2 Tbsp butter
2 cloves garlic, grated or minced

Blueberry Sauce
1 Tbsp cornstarch
juice from half a lemon
5 oz. frozen blueberries
2 Tbsp Crema Di Balsamico
1/2 cup low sodium chicken broth
1 tsp fresh thyme
black pepper to taste
2 Tbsp butter

INSTRUCTIONS:
1. In small bowl, mix butter and garlic.
2. Pat salmon dry with cloth or paper towel, then rub with butter and garlic mixture. Season with salt and pepper.
3. In small glass or bowl, mix lemon juice and cornstarch until combined. Pour into small sauce pan along with remaining sauce ingredients (save for the butter, this will go in just before serving).
4. Bring sauce to a simmer and continue to cook on low for 20-30 minutes, which will reduce the sauce by approximately half the volume.
5. Preheat oven to 400°F. Meanwhile, in an oven proof sauté pan, heat a small amount of butter on med/high. When temperature is high enough, lay salmon, skin side down in pan. Fry for 1-2 minutes or until the flesh just begins to turn from pink (or red) to a white-ish colour. Remove pan from heat and place in oven. Continue to cook in oven for another 7-8 minutes or until just cooked. Salmon flesh should spring back just slightly when pushed on with one finger.
6. Stir butter into blueberry sauce to finish and pour over salmon fillets just before serving.


Blueberries

With flavors that range from mildly sweet to tart and tangy, blueberries are nutritional stars bursting with nutrition and flavor while being very low in calories. Blueberries are at their best from May through October when they are in season.

Blueberries are the fruits of a shrub that belong to the heath family, which includes the cranberry and bilberry as well as the azalea, mountain laurel and rhododendron. Blueberries grow in clusters and range in size from that of a small pea to a marble. They are deep in color, ranging from blue to maroon to purple-black, and feature a white-gray waxy "bloom" that covers the surface serving as a protective coat. The skin surrounds a semi-transparent flesh that encases tiny seeds.

Health Benefits
Blueberries are literally bursting with nutrients and flavor, yet very low in calories. Recently, researchers at Tufts University analyzed 60 fruits and vegetables for their antioxidant capability. Blueberries came out on top, rating highest in their capacity to destroy free radicals.

An Antioxidant Powerhouse
Packed with antioxidant phytonutrients called anthocyanidins, blueberries neutralize free radical damage to the collagen matrix of cells and tissues that can lead to cataracts, glaucoma, varicose veins, hemorrhoids, peptic ulcers, heart disease and cancer. Anthocyanins, the blue-red pigments found in blueberries, improve the integrity of support structures in the veins and entire vascular system. Anthocyanins have been shown to enhance the effects of vitamin C, improve capillary integrity, and stabilize the collagen matrix (the ground substance of all body tissues). They work their protective magic by preventing free-radical damage, inhibiting enzymes from cleaving the collagen matrix, and directly cross-linking with collagen fibers to form a more stable collagen matrix.

Cardioprotective Action
While wine, particularly red wine, is touted as cardioprotective since it is a good source of antioxidant anthocyanins, a recent study found that blueberries deliver 38% more of these free radical fighters. In this study, published in the Journal of Agriculture and Food Chemistry, researchers found that a moderate drink (about 4 ounces) of white wine contained .47 mmol of free radical absorbing antioxidants, red wine provided 2.04 mmol, and a wine made from highbush blueberries delivered 2.42 mmol of these protective plant compounds.

Read more about blueberries' powers at WHFood.com- Protection against Macular Degeneration, A Better Brain with Blueberries, Promotion of Gastrointestinal Health, Protection against Colon Cancer, Protection against Ovarian Cancer, Healthier Elimination.


Mega Berry Antioxidant Spinach Salad
The antioxidant boost Candice Kumai’s salad gets from two kinds of berries, plus the heart-healthy omegas in raw walnuts and iron-laden spinach, couple with fat-free balsamic vinaigrette for a texturally satisfying, guilt-free lunch.
By Candice Kumai | Photo: Gregory James, Food Styling: Jessica Colley

INGREDIENTS:
•4 cups roughly chopped fresh spinach, stems trimmed
•1/2 cup fresh blueberries
•8 large strawberries, hulled and thinly sliced
•2 tbsp raw honey
•2 tbsp spicy brown mustard
•1/4 cup balsamic vinegar
•1/4 tsp sea salt
•1/2 cup unsalted walnuts
•1/4 cup crumbled goat cheese (about 1 oz), optional

INSTRUCTIONS:
In a large bowl, toss spinach with blueberries and strawberries. In a small bowl, whisk together honey, mustard, vinegar and salt. Drizzle 3/4 dressing over salad, then sprinkle walnuts over top. Serve sprinkled with cheese, if desired, and remaining dressing on the side.

Nutrients per serving: Calories: 181, Total Fat: 10 g, Sat. Fat: 1 g, Monounsaturated Fat: 1 g, Polyunsaturated Fat: 7 g, Carbs: 21 g, Fiber: 3 g, Sugars: 15 g, Protein: 3 g, Sodium: 238 mg, Cholesterol: 0 mg


How 6 meals a day can help you lose weight
By D. Milton Stokes, R.D.,Men's Health
Some things are sadly predictable. Extra winter poundage, for instance. Or the 3 o'clock slump, which sags before you like a hammock every afternoon. Here's a happier prediction: Eat more often- six meals a day instead of three--and you'll avoid all of those problems. Spreading six smaller meals across your day operates on the simple principle of satisfaction. Frequent meals tame the slavering beast of hunger. The secret? Each mini meal should blend protein and fiber-rich complex carbohydrates. "Protein and fiber give you that feeling of satiety and keep you from feeling hungry," says Tara Geise, R.D., a nutritionist in private practice in Orlando and a spokeswoman for the American Dietetic Association (ADA). Controlling hunger shrinks your gut. In a study published in the International Journal of Obesity, one group of overweight men was given five small meals, then was free to choose a sixth meal. A second group ate a single meal containing the same number of calories as the total of the other group's first five meals, then later had a free-choice second meal. The six-meal men ate 27 percent less food at their last meal than the two-meal men did at their second. Consistent eating will also keep your protein levels high, helping you build muscle. "Your body can metabolize only so much protein at one time," says Katherine Tallmadge, R.D., author of Diet Simple. "Protein is metabolized better when it's divided evenly." The challenge is keeping the mini meals mini. "It's critical that at the end of the day, the calorie content of your mini meals does not exceed what you would eat in three larger meals," says Jeannie Moloo, Ph.D., R.D., an ADA spokeswoman in Roseville, California. Most guys trying to lose weight should eat between 2000 and 2500 calories per day (for a precise figure on your own calorie count, go to MensHealth.com/caloriecalc and plug in your weight and activity level). With a suggested calorie count in hand, you can mix and match from the list of meals shown here. Yes, you can take two items from one meal list--if they're small.

Breakfast: (6 to 8:30 a.m.)
You're sleepy, so we'll keep it simple: Mix protein and quality carbs. "When protein is included in a meal, not only does it help prevent overeating at other times of day, but it also sustains energy levels and improves concentration," says Bonnie Taub-Dix, M.A., R.D., C.D.N., an ADA spokeswoman. This means choosing a milk-infused latte instead of plain coffee, or a slather of peanut butter along with the jelly on an English muffin. Do not leave home without breakfast--this is the foundation for the rest of your day.

1. 110 calories: Latte with reduced-fat milk

2. 140 calories: Skippy brand Squeeze Stick of peanut butter

3. 200 calories: 1 cup reduced-sodium cottage cheese with fresh peaches and cinnamon

4. 200 calories: 1 cup blackberries, blueberries, or strawberries with 6 ounces light yogurt and 1 tablespoon low-fat granola

5. 250 calories: Any-way-you-like-it egg on a whole-grain English muffin with melted cheese

6. 250 calories: Oatmeal made with milk instead of water; add brown sugar, walnuts, and/or any fresh or dried fruit

7. 260 calories: Cold whole-grain cereal, such as Kashi or raisin bran, with reduced-fat milk

8. 300 calories: Peanut butter and jelly on a whole-grain English muffin

9. 300 calories: Scrambled-egg burrito with turkey sausage and salsa

10. 300 calories: Two-egg omelet with spinach, mushrooms, and feta cheese


Midmorning Snack: (9:30 to 10:30 a.m.)
Planning matters. If there's nothing but junk in your workplace vending machines, buy the foods you need--string cheese, granola bars, trail mix, whatever--and keep a stash at your desk.

1. 80 calories: Stick of string cheese

2. 100 calories: Hard-boiled egg with a handful of grape tomatoes

3. 180 calories: Nature Valley granola bar

4. 250 calories: Ready-made reduced-fat smoothie, such as Stonyfield Farm

5. 250 calories: Clif bar

6. 275 calories: 2 or 3 small handfuls of trail mix

7. 290 calories: Kellogg's Nutri-Grain bar with a handful of pistachios or almonds

8. 300 calories: Slice of whole-grain bread topped with peanut butter and banana

9. 300 calories: Small bagel with 2 slices of Muenster cheese, melted

10. 400 calories: Medium-size fruit muffin (best if made with whole-wheat flour)



Farmers' markets are one of the oldest forms of direct marketing by small farmers. From the traditional "mercados" in the Peruvian Andes to the unique street markets in Asia, growers all over the world gather weekly to sell their produce directly to the public. In the last decade they have become a favorite marketing method for many farmers throughout the United States, and a weekly ritual for many shoppers.

In a farmers' market, a group of farmers sell their products once or twice a week at a designated public place like a park or parking lot. Some farmers' markets have live entertainment. Shopping at a farmers' market is a great way to meet local farmers and get fresh, flavorful produce. Use our map to find one near you!
http://www.localharvest.org/farmers-markets/

  • Doylestown Farmers' Market (Doylestown, PA)
    Sponsored by the Buckingham Township Civic Association, everything offered at our Market is locally grown and produced. Most of our vendors are within 15 miles of the Market. Buy Local, Save Bucks!
  • New Hope Farmers' Market (New Hope, PA)
    Come to the New Hope Farmers' Market to meet the people who grow your food and make the dishes you love to eat! Our vendors come from both sides of the Delaware; you can count on the best of our fresh locally grown produce, food, and products. Enjoy Certified Organic, chemical free and low input raised vegetables, fruits, and cut flowers with an emphasis on Heirloom and rare varieties not available in the grocery store - All fresh, local and delicious.
  • Stockton Farmers' Market (Stockton, NJ)
    The Stockton Farmers Market is an indoor, year-round market located in the heart of Stockton, New Jersey next to Phillips Wine Shop and across the street from the Stockton Inn. We are heated and conditioned! The market is open Fridays 1-7pm Saturdays 9am-3pm Sundays 10am-3pm We have over 25 vendors!


No Bake Almond-Oat Energy Bars

  • 2 cups raw oats
  • ¼ cup raw pumpkin seeds
  • 2 Tbsp raw sunflower seeds
  • ½ cup of raisins (or to taste )
  • 1 tsp cinnamon
  • ½ cup almond butter
  • Handful of unsweetened chipped coconut (optional)
  • 1/3 cup plus 1 Tsbp honey (also used agave)
  • 2 Tbsp barley malt syrup (also used rice syrup)
  • 1 tsp vanilla
Combine all ingredients in bowl and use moistened hands to press into a pan with sides (about ½ inch thick). Cut into bars. Can also just be rolled into balls.
Take care!
Colette


MAY
16-22
Hydration
(H2O)

Sipping Points
The latest research on how to prevent dehydration—and boost your running performance.

By Karen Asp
Image by Todd Huffman
From the July 2010 issue of Runner's World

RUNNERS KNOW it's important to stay hydrated to run their best, especially in the summer. "Being more than two percent dehydrated in warm environments causes a decline in performance," says Robert W. Kenefick, Ph.D., a physiologist with the U.S. Army Research Institute of Environmental Medicine. To keep fluids handy, you probably stash a water bottle in a gym bag or leave sports drink in your car. But to really improve performance, you need to be more than a casual sipper. A number of recent studies offer runners smarter ways to stay hydrated while also giving their running a boost. Here's how you can apply some of these strategies to your own hydration plan and run your best all summer long.


MAY
9-15
Greens at every meal
(All 5-6 of them:)

During the first semester we explored 10 superfoods. Most of them are "green" foods. And the magic that they perform are outstanding. Well reading about how great they are and how to use them is only the first step. Next we must practice getting them into out day to day eating. It will take a bit of training which is why our food challenge for this week is to figure out how to eat a green super food at each meal. By doing this challenge we will find out things like: how much and how often do I purchase them, can I grow them in my garden, how to prepare them, etc.... If you find something that is working for you please share it with us by posting your thoughts in the comment area. Bon appetit!!!


The fleshy green spears of asparagus are both succulent and tender and have been considered a delicacy since ancient times. This highly prized vegetable arrives with the coming of spring, when its shoots break through the soil and reach their 6-8 inch harvest length. In California the first crops are picked as early as February, however, their season generally is considered to run from April through May. The growing season in the Midwest and East extends through July.

Wild asparagus (Asparagus racemosus) is a species of asparagus with a long history of use in India and other parts of Asia as a botanical medicine. Many medicinal qualities of wild asparagus have been associated with phytonutrients present in its roots, and especially one type of phytonutrients called saponins. Recent research has shown that the species of asparagus most commonly consumed in the U.S. (Asparagus officinalis) also contains saponins, not only in its root portion put also in its shoots. Saponins found in common, everyday asparagus include asparanin A, sarsasapogenin, and protodioscin. Asparagus even contains small amounts of the diosgenin - one of the best-studied saponins that is especially concentrated in yam. Saponins in food have repeatedly been shown to have anti-inflammatory and anti-cancer properties, and their intake has also been associated with improved blood pressure, improved blood sugar regulation, and better control of blood fat levels. Learn more here at whFood.com


Roasted Asparagus and Eggs
Reduced balsamic vinegar mimics an aged vinegar and lends sweets to this spring dish. From Wholeliving.com

Ingredients
Serves 41 medium thick asparagus bunch, tough ends removed
2 tablespoons olive oil
Coarse salt
1/2 cup balsamic vinegar
1 teaspoon light-brown sugar
1 tablespoon cider vinegar
4 large eggs
2 ounces shaved parmesan

Directions
1.Preheat oven to 400 degrees. On a baking sheet with a rim, toss asparagus with oil. Season with salt. Bake until asparagus is lightly browned and tender, 15 to 18 minutes (timing will vary depending upon thickness of asparagus).
2.In a small saucepan, cook balsamic vinegar and sugar over medium-high heat until syrupy and reduced to 3 tablespoons, about 6 minutes.
3.Meanwhile, bring a large skillet with 2 inches of water to a simmer over medium heat. Add cider vinegar and season with salt. Break one egg at a time into a cup, then tip cup into pan. Simmer until whites are set and yolks are soft but slightly set, about 3 minutes. With a slotted spatula, scoop out eggs one at a time and drain on paper towels. With a paring knife, trim edges.
4.Divide asparagus among four plates and drizzle with reduced balsamic. Top with shaved Parmesan and an egg.

Nutrition Per serving: 98 calories; 4 g protein; 5 g fat; 11 g carb; 3 g fiber.
Prep Time: 25 minutes


Oats, known scientifically as Avena sativa, are a hardy cereal grain able to withstand poor soil conditions in which other crops are unable to thrive. Oats gain part of their distinctive flavor from the roasting process that they undergo after being harvested and cleaned. Although oats are then hulled, this process does not strip away their bran and germ allowing them to retain a concentrated source of their fiber and nutrients.

Oats, via their high fiber content, are already known to help remove cholesterol from the digestive system that would otherwise end up in the bloodstream. Now, the latest research suggests they may have another cardio-protective mechanism.

Antioxidant compounds unique to oats, called avenanthramides, help prevent free radicals from damaging LDL cholesterol, thus reducing the risk of cardiovascular disease, suggests a study conducted at Tufts University and published in The Journal of Nutrition. Read more from this article at WHFoods.com


Meatball Sub with Roasted Veggies & Tomato Sauce
Bursting with meaty goodness and doused in tasty red sauce, you’ll need two napkins and a fork for this one! Buy the leanest ground beef or bison you can find, preferably grass fed and free range for maximum beefy flavor.
Serves: 4. Hands-on time: 20 minutes. Total time: 40 minutes. From Clean Eating Mag

INGREDIENTS:
•1 lb 95% lean ground beef
•1/4 cup rolled oats
•1 large egg white
•1 tbsp tomato paste
•1 tsp dried thyme
•1 tsp dried oregano, divided
•1/2 tsp ground black pepper
•2 cloves garlic, chopped, divided
•Olive oil cooking spray
•1/2 medium zucchini, cut into 1/2-inch-wide strips (4 oz)
•1/2 medium red bell pepper, cut into 1/2-inch-wide strips (4 oz)
•1/2 medium yellow onion, cut into 1/4-inch-wide strips (3 oz)
•1 tsp extra-virgin olive oil
•1 cup fresh tomatoes, seeded, chopped and squeezed to release juices, seeds and juices discarded
•1 tsp dried basil
•14 oz whole-wheat baguette (18-inch long; widest baguette you can find)

INSTRUCTIONS:
1.Preheat oven to 400°F. In a large bowl, combine beef, oats, egg white, tomato paste, thyme, 1/2 tsp oregano, black pepper and 1 clove garlic. Line a sheet pan with nonstick foil and spray lightly with cooking spray. Form beef mixture into 1-inch balls, making about 50. Place balls on pan, not allowing them to touch. On another sheet pan, toss zucchini, bell pepper and onion with oil. Put both pans in oven and set timer for 5 minutes.
2.In a small bowl, stir together tomatoes, basil, remaining 1/2 tsp oregano and remaining 1 clove garlic. When timer goes off, remove meatballs from oven and pour tomato mixture over them. Use a metal spatula to turn meatballs to coat with tomato mixture. Place back in oven for another 10 minutes, again setting timer. When timer goes off again, remove meatballs and set aside. Stir vegetables, return to oven and roast for another 10 minutes.
3.Slice baguette into 4 sections, then slice each section in half horizontally so it opens like a book. Spread open each section and tear out a bit of bread from the middle to make room for the meatballs. Toast bread in toaster or under a hot broiler for 1 minute to crisp.
4.To assemble sandwiches, open up each piece of toasted bread, pile on a quarter of meatball mixture and top with a quarter of roasted vegetables. Close sandwich and serve with a fork for any stray meatballs and sauce.

Nutrients per sandwich: Calories: 452, Total Fat: 10 g, Sat. Fat: 3 g, Monounsaturated Fat: 3 g, Polyunsaturated Fat: 1 g, Carbs: 59 g, Fiber: 8 g, Sugars: 5 g, Protein: 25 g, Sodium: 552 mg, Cholesterol: 60 mg


Seared Scallops over Pea Pesto Linguine
Serves 4. Takes about 30-40 min.
Recipe by Clean Eating Mag

Ingredients:
8 oz whole-wheat linguine
2 c fresh asparagus spears, cut into 2 inch pieces
12 sea scallops (about 1 lb)
sea salt and fresh ground black pepper to taste
1 tbsp olive oil

Pea Pesto:
1/2 c chicken broth (divided in half)
3 tbsp minced garlic (4-6 cloves)
1 c frozen peas, thawed
1 oz shredded parmesan cheese (1/4 c)
1 oz chopped unsalted walnuts (1/4 c)
juice 1/2 lemon
sea salt and fresh ground black pepper to taste

Instructions:
one: In a large pot, cook pasta according to package. Add asparagus to pot during the last 2-3 minutes of cooking. Before draining pasta, reserve 1/4 c pasta-cooking water. Drain pasta & asparagus and return to pot.
Two: Preheat pan on medium, add olive oil. Salt & pepper both sides of scallops and add to pan. Cook for just a couple of minutes on each side until visibly browned around the edges. Set aside to rest.
Three: Pour 1/4 c broth into pan used for scallops and reduce heat. Scrape up browned bits from pan with wooden spoon. Add garlic and saute until fragrant (1-2 min). Add remaining broth and peas to pan just long enough to heat, about 2 minutes.
Four: Transfer pea mixture to a food processor. Add parmesan, walnuts, lemon juice, salt & pepper; process until combined. Add pesto to pasta pot and toss until evenly coated. Add reserved pasta water to thin.
Five: Divide pasta mixture among 4 plates. Top with 3 seared scallops. Garnish with additional chopped walnuts and shredded parmesan. Squeeze a little extra lemon juice over to finish.

Nutrition:
Calories 395, total fats 11g, sat fat 2g, mono fat 3g, poly fat 4g, omega-3 790mg, omega-6 3,330mg, carbs 54g, fiber 11g, sugars 4g, protein 23g, sodium 311mg, cholesterol 21mg.


Why Coconuts?
For centuries cultures around the world have revered and relied upon coconut for its nutritional powers and infinite practical uses. Native tradition attributes healing and life-giving properties to the fruit-bearing palm, which is why it is often called, ‘Tree of Life’.

In western society, the health benefits of coconuts are just beginning to be understood. The mystery appears to be in the favorable fats found in coconut.

Although coconut contains saturated fat, a closer examination shows that not all saturated fats pose a health problem. Saturated fat chains exist in a variety of lengths which impact the body differently.

Research has demonstrated that Long Chain Triglycerides (LCT) represent the most sinister saturated fat. LCTs exist primarily in foods derived from animals and have been linked to heart disease and a number of other chronic conditions. The body stores LCTs as fat. Americans consume an excess amount of animal-sourced LCT, which drives many of the health problems in this country.

Coconut represents a vegetarian-sourced saturated fat consisting of medium chain fatty acids (MCFA). Scientists have long recognized MCFAs such as lauric and capric acid for their anti-viral and anti-microbial properties. The body utilizes MCFAs as energy instead of storing them as fat. sodeliciousdairyfree.com


Mashed Sweet Potatoes with Coconut Milk
From Eating Well: This three-ingredient dish, known as piele in Hawaii, is fabulously simple.4 servings, generous 1/2 cup each

Active Time: 10 minutes Total Time: 35 minutes.
Make Ahead Tip: Cover and refrigerate for up to 3 days. Reheat in the microwave or oven just before serving.

Ingredients
1 1/2 pounds sweet potatoes, (about 3 medium)
3/4 cup SO Delicious coconut milk
1 tablespoon minced fresh ginger
1/2 teaspoon salt

Preparation
1.Prick sweet potatoes with a fork in several places. Microwave on High until tender all the way to the center, 10 to 15 minutes. (Alternatively, place in a baking dish and bake at 425 degrees F until tender all the way to the center, about 1 hour.)
2.When cool enough to handle, peel off and discard skin. Transfer the sweet potatoes to a medium microwaveable bowl and mash thoroughly with a potato masher. Add coconut milk, ginger and salt; stir well. Reheat in the microwave for 1 to 2 minutes, or in the oven for 8 to 10 minutes. Serve warm.

Nutrition Per serving: 130 calories; 3 g fat ( 2 g sat , 0 g mono ); 0 mg cholesterol; 23 g carbohydrates; 3 g protein; 3 g fiber; 339 mg sodium; 498 mg potassium.


Dr. Perricone's No. 4 Superfood: Beans and Lentils
There are good reasons that beans occupy two places on the U.S. Department of Agriculture's Food Guide Pyramid: the first is with high-protein foods such as meat, eggs, poultry and fish, and the second is with vitamin-rich vegetables. The beneficial phytochemicals found in beans offer other preventive health attributes not reflected in the USDA's Pyramid. The multi-faceted nutrition and prevention powers of beans—a category that encompasses common beans (e.g., kidney, black, navy, pinto), chickpeas (garbanzo beans), soybeans, dried peas and lentils—make them an anti-aging dietary necessity.

Beans are low in fat (except for soybeans), calories and sodium but high in complex carbohydrates and dietary fiber, and they offer modest amounts of essential fatty acids—mostly omega-6s (only soybeans have significant amounts of omega-3 fatty acids). They are also an excellent source of protein, needing only to be combined with grains such as barley or oats to provide all the amino acids necessary to make a complete protein for vegetarians who do not have other sources of protein for their meals.

Beans are extremely beneficial in an anti-diabetes diet because they rank low on the glycemic scale, which means that they do not cause the inflammatory, hunger-inducing spike in blood sugar levels associated with refined grains and baked goods. Beans offer ample fiber (one cup of cooked beans can provide as much as 15 grams of dietary fiber, more than half the recommended "daily value" of 25 grams and are released into the bloodstream slowly, providing energy and satiation for a sustained period. However, I recommend no more than 1/4 to 1/2 cup cooked beans per meal.

Dried beans and lentils are a staple of many cuisines worldwide. For thousands of years, beans and lentils have been and continue to be one of the most nutritious foods available. In addition, beans and lentils are extremely versatile. They can be combined with fragrant herbs and vegetables and made into delicious soups. They can be used in salads or puréed and served as a dip or spread. Chickpeas and lentils can also be ground into a high-protein, low-glycemic flour. Oprah.com


Turkey-Black Bean Soft Tacos
Ground turkey paired with black beans makes these tacos lean and filling. Corn tortillas are a whole-grain food, making them a tasty and wholesome alternative to white-flour tortillas.

Serves: 6, Hands-on time: 10 minutes, Total time: 20 minutes

INGREDIENTS:
•12 corn tortillas
•1 1/4 lbs extra-lean ground turkey
•1 15-oz can low-sodium black beans, rinsed and drained
•1 cup, plus 2 tbsp chunky low-sodium salsa
•2 cups (packed) romaine lettuce, chopped

PANTRY STAPLES
•Olive oil cooking spray
•Ground black pepper and sea salt, to taste

INSTRUCTIONS:
1.Preheat oven to 350°F. Loosely wrap tortillas in foil, making 2 packets of 6 tortillas each. Place packets on a baking sheet and bake for 10 to 15 minutes, or until hot.
2.Coat a skillet with cooking spray and heat on medium-high. Add turkey and cook until lightly browned and cooked through, about 6 to 8 minutes, breaking up meat as you go. Season with salt and pepper, to taste. Remove from heat and set aside.
3.Unwrap foil packets and place 2 tortillas on each of 6 plates. For each plate, distribute 1/2 cup turkey, 1/4 cup beans, 3 tbsp salsa and 1/3 cup lettuce evenly between both tortillas. Serve immediately.

Nutrients per serving (2 corn tortillas, 1/2 cup turkey, 1/4 cup beans, 3 tbsp salsa, 1/3 cup lettuce):Calories: 276, Total Fat: 2.5 g, Sat. Fat: 0 g, Monounsaturated Fat: 0 g, Polyunsaturated Fat: 0.5 g, Carbs: 37 g, Fiber: 7 g, Sugars: 2 g, Protein: 28 g, Sodium: 343 mg, Cholesterol: 46 mg from Clean Eating Mag



Green tea is made solely with the leaves of Camellia sinensis that have undergone minimal oxidation during processing. Black tea undergoes much more oxidation, thereby has much less nutritional value still intact.

Green tea is one of the most antioxidant-rich foods on the earth. Antioxidants stop free radicals from damaging other cells. Epigallocatechin-3-gallate (EGCG) is the active compound in green tea that is responsible it amazing antioxidant abilities. EGCG is also a powerful anti-inflammatory agent. It inhibits the expression of a key gene involved in the inflammatory response.

There are more than 3000 varieties of tea, each have their own specific characteristics. The way the tea leaf is processed determines the type of tea it will be.

  • White Tea- withered tea leaves, dried by steaming
  • Green Tea- withered and dried
  • Black Tea- withered , fully oxidized and dried
Some Known health Benefits
Lower Cancer Risk, Lower Heart Disease Risk, Speed Up Weight Loss, Protect Brain Function, Defend Immune System.
 


Orange Flavored Scallop w/Green Tea
- Adapted from "Cooking with Green Tea" by Ying Chang Compestine
Serves: 8 Prep. time: 20 minutes
Total time: 1 1/2 hours (plus additional chilling time)
Ingredients
2 large oranges
1 pound sea scallops, rinsed, patted dry
2 tablespoons mirin
1 tablespoon minced gingerroot
4 teaspoons cornstarch
4 tablespoons canola oil, divided
1 tablespoon loose green tea
3 tablespoons julienned ginger
2 cloves garlic, peeled, minced
2 leeks, washed well, white part only, julienned; or green onions
4 medium carrots, peeled, julienned
2 tablespoons brewed green tea
2 tablespoons lime juice
Salt and white pepper to taste
2 tablespoons fresh cilantro leaves
8 ounces Chinese noodles or linguine, cooked

Dietary Information: 495 calories (30% from fat), 17 grams fat (1 gram sat. fat), 65 grams carbohydrate, 27 grams protein, 238 mg sodium, 37 mg cholesterol, 115 mg calcium , 11 grams fiber

Putting it together
Remove the zest (orange part only) from the orange in long strips, then cut them into 1-inch pieces. You should have about 3 tablespoons; set the zest aside. Juice the oranges; you should have 1/2 cup of liquid. In a medium bowl, combine the scallops, orange juice, mirin, minced gingerroot and cornstarch. Cover and marinate the scallops for 20 minutes in the refrigerator. Drain the marinade from the scallops. In a nonstick wok or large skillet, heat 3 tablespoons of the canola oil over high heat and swirl to coat the wok. Reduce the heat to medium and add the green tea leaves, ginger pieces, garlic and orange peel and saute until fragrant, about 30 seconds. Add the scallops and stir-fry until they are crisp on the outside, about 2 minutes on each side. Transfer the scallops along with the contents of the wok to a bowl; set it aside. Heat the remaining 1 tablespoon of oil in the wok over medium-high heat. Add the leeks and carrots and stir-fry until the leeks are softened, 1 to 2 minutes. Add the brewed green tea and lime juice to the wok. Return the scallops to the pan and stir-fry until heated through. Season with salt and pepper. Garnish with cilantro leaves and serve hot over Chinese noodles or linguine.




Orange-Fennel Autumn Salad

  • 1 med fennel bulb
  • 4 oz baby spinach (3 cups lightly packed)
  • 3 cups torn radicchio
  • 3 seedless oranges or clementine, peeled and thinly sliced

Citrus Yogurt Dressing

  • 1/3 c plain yogurt
  • 2 tbsp frozen juice concentrate
  • 1 tbsp per nod liqueur (sambuca) or frozen juice concentrate
  1. If desired, reserve some fennel leaves to garnish the dressing. Core and thinly slice fennel bulb, est 2 1/2 c. Set aside.
  2. in a straight-sided large compote or trifle bowl, arrange spinach, radicchio, oranges, and fennel.

Makes 8 serving. Recipe from Better Homes & Gardens 2005.

Hummus

  • 1 can Goya Garbanzos Chic Peas
  • 3/4 c Sesame Tahini
  • 1/2 c Lemon
  • pinch of Garlic
  • Salt & Pepper

Blend everything in a food processor until smooth
From Liz Pearson

Healthy Spinach Dip

  • 1 lb Frozen Spinach, thawed and very well drained of water
  • 2 c Low-Fat Cottage Cheese
  • 1 c Fat Free Plain Yogurt
  • 1 small Onion, chopped very small
  • 1 Garlic Clove, minced
  • 1 tbsp fresh Lemon Juice
  • Salt & Pepper

Place ingredients in food processor and blend until desired texture. Refrigerate for at least 2 hours.


Spinach
What's New and Beneficial About Spinach

Bright, vibrant-looking spinach leaves are not only more appealing to the eye but more nourishing as well. Recent research has shown that spinach leaves that look fully alive and vital have greater concentrations of vitamin C than spinach leaves that are pale in color. The study authors suggest that the greater supply of vitamin C helps protect all of the oxygen-sensitive phytonutrients in the spinach leaves and makes them looking vibrant and alive.

Many people are concerned about the nutrient content of delicate vegetables (like baby spinach) when those vegetables are placed in clear plastic containers in grocery store display cases and continuously exposed to artificial lighting. One recent food study has shown that you don't need to worry about the overall status of antioxidants in baby spinach that has been stored and displayed in this way. In this scientific study, the overall nutrient richness of the baby spinach when exposed to constant light was actually higher than the overall nutrient richness of baby spinach leaves kept in total darkness. The period of time in the study was 9 days, and the spinach was kept at 39°F/4°C (a temperature on the lower end of the scale for most home refrigerators). These findings are good news for anyone purchasing baby spinach in "ready-to-eat" containers.

One new category of health-supportive nutrients found in spinach is called "glycoglycerolipids." Glycoclycerolipids are the main fat-related molecules in the membranes of light-sensitive organs in most plants. They're indispensable for the process of photosynthesis carried out by plants. However, recent lab research in laboratory animals has shown that glycoglycerolipids from spinach can help protect the lining of the digestive tract from damage-especially damage related to unwanted inflammation. You can expect to see more studies about this exciting new category of molecules in spinach and its potential health benefits.

In a recent study on the relationship between risk of prostate cancer and vegetable intake-including the vegetables spinach, broccoli, cauliflower, cabbage, Brussels sprouts, mustard greens, turnip greens, collards, and kale-only spinach showed evidence of significant protection against the occurrence of aggressive prostate cancer. ("Aggressive prostate cancer" was defined as stage III or IV prostate cancer with a Gleason score of at least 7. Gleason scores are based on lab studies of prostate tissue and common tumor-related patterns.) The study authors did not speculate about specific substances in spinach that may have been involved in decreased prostate cancer risk. However, we know that certain unique anti-cancer carotenoids-called epoxyxanthophylls-are plentiful in spinach, even though they may not be as effectively absorbed as other carotenoids like beta-carotene and lutein. You can count on seeing future research on neoxanthin and violaxanthin-two anti-cancer epoxyxanthophylls that are found in plentiful amounts in the leaves of spinach.
whfoods.com



Walnuts are unique compared to other nuts because they are predominantly composed of polyunsaturated fatty acids (PUFA, both omega-3 and omega-6) rather than monounsaturated fatty acids (MUFA), which are present in most other nuts. Walnuts are the only nut that contain a significant amount of ALA, the plant based source of omega-3 fatty acids. A one-ounce serving of walnuts provides 18 grams of total fat of which 13 grams are PUFA and which 2.5 grams are ALA, as well as other health-promoting nutrients and bioactive components. walnuts.org

A recommended serving of walnuts is one ounce, which equates to one quarter cup or 12-14 walnut halves.

Just a handful of walnuts provides:

  • 2.5 grams of ALA, the plant-based source of omega-3 fatty acid.
  • 4 grams of protein
  • 2 grams of fiber
  • 10% of your daily value of magnesium and phosphorus
  • Healthy antioxidants (13.126 mmol/gram)

Walnuts.org conducted a contest to how people were getting their hand full a day of walnuts. Here are some of the ideas:

  1. A handful of walnuts are perfect for fresh basil pesto. Combine a handful of walnuts, two or three handfuls of freshly picked basil, the zest of one lemon, juice of one lemon, and a splash of olive oil with a little salt and freshly ground black pepper in a food processor. This is a wonderful snack on crostini. – Pamela S., Herrin, IL
    Try our delicious Walnut Pesto recipe from Mollie Katzen tonight!
  2. Chicken breasts coated with Dijon mustard, then dredged with fresh breadcrumbs mixed with chopped walnuts and parsley. Sauté in a mixture of butter and oil. So good! - Donna G., San Francisco, CA
  3. Every morning, I make a huge bowl of steel cut oatmeal and make a brown sugar walnut crumble. I take a handful of walnuts and 2 tablespoons of brown sugar, a dash of Vermont maple syrup and mix in a food processor. When the oatmeal is still hot, I top the oatmeal with my walnut crumble – YUMMY! - Kathy H., Vancouver, WA
  4. Throwing some in a macaroni salad and snuck a handful. – Cheryl C., Hillsboro, KS
  5. In a smoothie! Cherries, skim milk, walnuts, cinnamon, Greek yogurt, brown sugar…a cherry crumb pie without the guilt! - Robin W., McConnellsburg, PA
  6. At breakfast I cooked up some oatmeal and added crushed walnuts and sliced banana. Then for my midday snack, I made a parfait with yogurt, blueberries, and walnuts. – Michaella P., Shrewsbury, MA
  7. I rolled my vanilla ice cream cone in them – should be illegal in all 50 states! – Susie O., Plattsburgh, NY
  8. Every day I have a handful of walnuts which I keep in portioned sandwich bags in my car as an energy booster after water aerobics…this power snack helps keep me from reaching for the wrong things later in the day. – Vicky P., Mobile, AL
  9. They were the crowning touch to a fresh mixed leaf green salad with tomatoes, cucumbers and feta cheese, all tossed with balsamic vinaigrette dressing. Walnuts and feta create a delicious duet. – Linda M., Columbia, SC
  10. I’m a vegetarian, and I used walnuts as the “meat” in non-meatballs. – Joanna P., Fall River, MA
  11. A stir-fry with walnuts, broccolini, scallions, ginger, and flank steak. – Christine W., Cincinnati, OH
  12. I made pumpkin orange bread with walnuts! Delicious! - Lori C., Dixon, KY
  13. I chopped them up and added them to hummus. – Jim D., Jacksonville, FL
  14. Had them roasted for dinner in a pasta dish…yum. – Jodi K., Livonia, MI
  15. Spread cream cheese on a bagel, top with walnuts that have been chopped and toasted. Sprinkle with cinnamon if desired! - Judith P., Cobleskill, NY
  16. I had them in my banana walnut pancakes! - Cheryl B., Eastlake, OH
    Banana Walnut Pancakes are a great way to start the day, try our delicious recipe topped with fresh seasonal fruit.
  17. Sprinkled atop watermelon chunks and banana slices for breakfast. – Cynthia V., Laingsburg, MI
  18. I added some chopped walnuts to my tuna salad sandwich. – Joye S., Philadelphia, PA
  19. I love to put them in cornbread stuffing. – Leona D., Hot Springs, AR

As you can see it's very easy to get this super food into your diet EVERY DAY. So put them on your basics list and always have them just a handfuls reach away.


Broccoli
Back in 1992, Johns Hopkins University pharmacology professor Paul Talalay and his colleagues showed that sulforaphane - a substance produced by the body from a compound in broccoli - could trigger the production of phase II enzymes. Phase II enzymes can detoxify cancer-causing chemicals and are among the most potent anti-cancer compounds known to man.
That's what super food are all about. Not just low in fat or high in one single compound that is the buzz word in the health industry today. These foods are super foods because we have consumed them since the beginning of man. They formed us into the animal we are today and we need them to continue to thrive. You wouldn't give your pet frog a french fry or some other man made food and expect him to even live. So why do we think natures rules do not apply to us? Well look around, the more modern our food supply, the unhealthier we have become. Don't be one of those people. Instead limit the junk and eat as many super foods as you can each day.

Basic Nutritional info
1 cup of raw broccoli has 31 calories, 0g of fat, 6g of carbohydrates, and 3g of protein. It is very low in Saturated Fat and Cholesterol. It is also a good source of Protein, Vitamin E (Alpha Tocopherol), Thiamin, Riboflavin, Pantothenic Acid, Calcium, Iron, Magnesium, Phosphorus and Selenium, and a very good source of Dietary Fiber, Vitamin A, Vitamin C, Vitamin K, Vitamin B6, Folate, Potassium and Manganese.

Health Benefits

  • Broccoli can provide you with some special cholesterol-lowering benefits if you will cook it by steaming.
  • Broccoli has a strong, positive impact on our body's detoxification system.
  • Broccoli may help us solve our vitamin D deficiency epidemic. When large supplemental doses of vitamin D are needed to offset deficiency, ample supplies of vitamin K and vitamin A help keep our vitamin D metabolism in balance.
  • Broccoli is a particularly rich source of a flavonoid called kaempferol. Recent research has shown the ability of kaempferol to lessen the impact of allergy-related substances on our body.


Healthy Broccoli Soup By Fiona Haynes
Add body to low-fat soups by using potato and some low-fat or nonfat milk, then purée the soup in a blender. This low-fat broccoli soup makes a delicious and satisfying lunch.

Time: 30 minutes
Ingredients:
2 tsp olive oil
1/2 medium onion, finely chopped (about 3/4 cup)
1 stalk celery, finely chopped
1 medium Yukon Gold potato, peeled and cubed
4 cups fresh broccoli, including stems, chopped
2 cups low-sodium, fat-free chicken or vegetable broth
1 1/2 cups nonfat milk

Preparation:
Heat oil on medium heat in a soup pot or Dutch oven. Gently sauté onion and celery for 3-4 minutes, until onion is softened. Add potato and chopped broccoli, followed by the broth and milk. Bring to a boil, then reduce heat, cover and simmer for 20 minutes, until vegetables are tender.
Allow soup to cool slightly, then transfer to a blender in 2-3 batches, and blend until smooth. Return soup to pot and heat gently until ready to serve.

Serves 6. Per Serving: Calories 88, Calories from Fat 16. Total Fat 1.8g (sat 0.3g), Cholesterol 1mg, Sodium 83mg, Carbohydrate 13g, Fiber 3.1g, Protein 4.9g


Post Workout Smoothie
You have a small window of opportunity to get refueled after a workout for optimal recover. Basically the first 20-30 minutes are best, but the important thing is to plan for it and DO IT even if it's an hour or two later. Here's the recipe for the smoothie we had after Saturday's workout. All the ingredients can be found at Giant food market.

  • 8 oz. Coconut Milk (vanilla, by So Delicious)
  • 1 Banana
  • 1 tbsp Ground Flax Seed (organic cold milled, by Spectrum)
  • 1 scoop Protein Powder (vanilla whey, by E.A.S.)
  • Hand full of Spinach Leaves (baby organic, by Natures Promise
  • Hand full of Ice

Place each item in blender in the order listed. Blend until ice is smooth. Don't blend so long that the liquid heats up. My Blendtec blender smoothie cycle is just 23 seconds. Low power blenders may need twice the time to crush the ice. Some blender may not be able to smooth the ice at all. If that's the case try chilling your ingredients down and skip the ice. Enjoy!!!!

Nutrition Breakdown
Coconut Milk: 90 cal, 5g fat, 9g carb, 1g pro
Banana: 105 cal, 0g fat, 27g carb, 1g pro
Flax Seed: 40 cal, 2g fat, 2.5g carb, 1.5g pro
Protein Powder: 130 cal, 2.5g fat, 3g carb, 23g pro
Spinach: 10 cal, 0g fat, 1.5g carb, 1.5g pro
Est Totals: 375 cal, 9.5g fat, 43g carb, 28g pro

Note: As you can see this is a very well balanced meal. Don't be afraid of the 9.5g of fat. It's mostly Omega-3 Essential Fatty Acids. These fats are not only the good-for-you fats, but are "essential", which means you must eat them to remain healthy. Not many foods have them which is why we are learning about super foods and how to use them every day- all day:)


Flax Seed is on our Super Food list because it is nature at its best. This little seed is power packed with many nutrients that help your body THRIVE. Many foods can keep us alive, but thrive, I don't think so.

Here is what Flaxseed Pro has to say: "Flax seed is an ancient grain that has been used in the diets of humans for thousands of years. Hippocrates, the father of medicine, used flax seed for the relief of intestinal discomfort in 650 BC.
During the 8th century, King Charlemagne so revered the health benefits of flax that he passed laws and regulations encouraging his subjects to regularly consume flax. Now, modern day nutritionists and scientists are re-discovering the tremendous health benefits of flax."

1 tbsp of ground flax (7g) has:
Cal 37, Carbs 2g, Fat 3g (1597mg is Omega-3 fatty acid), Pro 1.3g, Calcium 17.9mg, Iron 0.4mg, Magnesium 27.4mg, Phosphorus 44.9mg, Potassium 56.9mg, Sodium 2.1mg, Zinc 0.3mg, Copper 0.1mg, Manganese 0.2mg, Selenium 1.8mg

How to use it. Flax seed must be ground for the body to use it. Some people use a coffee grinder. They say it's fresher this way. Susan and I like it pre-ground. Spectrum makes a 15 oz bag of organic ground flaxseed that is sold at most food stores. We put a table spoon in every smoothie we make, and add it to most baked goods. That way we get a daily dose, day after day.


KALE If you have ever picked up a piece of kale you probably put it back down. It's like a cactus version on lettuce. Very tough and rigid. So how do you tame this super nutritious food? That is our task this week. To take this wild beast of a plant and transform it into a delectable-savory-delight.

What it can do for you

  • Kale can provide you with some special cholesterol-lowering benefits if you will cook it by steaming. The fiber-related components in kale do a better job of binding together with bile acids in your digestive tract when they've been steamed. When this binding process takes place, it's easier for bile acids to be excreted, and the result is a lowering of your cholesterol levels. Raw kale still has cholesterol-lowering ability - just not as much.
  • Kale's risk-lowering benefits for cancer have recently been extended to at least five different types of cancer. These types include cancer of the bladder, breast, colon, ovary, and prostate. Isothiocyanates (ITCs) made from glucosinolates in kale play a primary role in achieving these risk-lowering benefits.
  • Kale is now recognized as providing comprehensive support for the body's detoxification system. New research has shown that the ITCs made from kale's glucosinolates can help regulate detox at a genetic level.
  • Researchers can now identify over 45 different flavonoids in kale. With kaempferol and quercetin heading the list, kale's flavonoids combine both antioxidant and anti-inflammatory benefits in way that gives kale a leading dietary role with respect to avoidance of chronic inflammation and oxidative stress.

Nutritional Facts
Serving size 67 g
Total Fat 0.5 g
Cholesterol 0 g
Sodium 29 mg
Carbohydrates 7 g
Protein 2.2 g

Highlights
Total Omega-3 fatty acids 121 mg
Total Omega-6 fatty acids 92 mg
Vitamin A 10302 IU
Vitamin C 80 mg
Folate 19 mcg
Calcium 90 mg
Iron 1.1 mg
Magnesium 22.8 mg
Phosphorus 37.5 mg
Potassium 299 mg
Sodium 28.8 mg
Zinc 0.3 mg
Copper 0.2 mg
Manganese 0.5 mg
Selenium 0.6 mcg


Sauteed Kale Recipe
Posted By Dr. Ben Kim on Aug 13, 2005 Healthy Meals.

Ingredients:

1 bunch of kale, washed and chopped into bite-size pieces
1 yellow onion, sliced
1-2 cloves of garlic, minced or finely chopped
2-3 tablespoons of extra virgin olive oil
Juice of 1/4 lemon
1/2 cup of vegetable broth or water
Sea salt and pepper, to taste (optional)
Dried Cranberries & Pine Nuts (FR added option)

Directions:

Warm olive oil over medium heat in a large pot or pan. Add onions and cook for 3-5 minutes or until slightly translucent. Be sure to stir the onions around once in a while so that they don't burn.

Add garlic and kale and mix them together with onions. Allow garlic, kale and onions to cook for one minute, then add vegetable broth and cover pot or pan for 4-6 minutes. Check kale from time to time starting at the 4 minute mark for tenderness.

Once kale is tender, add sea salt and just a few drops of lemon juice. Give it one last stir and serve.

Be sure to taste as you add lemon juice. Adding too much can turn the whole dish sour.

We enjoy this dish with avocado and a bowl of brown rice or quinoa.

Honey Mustard-Glazed Salmon with Lentils & Kale
This dish is easy to make an incorporates 3 super foods that we will be exploring this semester. Again this one is from Clean Eating Magazine.

INGREDIENTS:

  • 1 cup brown lentils, picked over and rinsed
  • 8 oz kale, chopped (about 8 packed cups)
  • 4 6-oz wild-caught salmon fillets
  • 1 tbsp honey
  • 2 tbsp Dijon mustard

PANTRY STAPLES
Ground black pepper and sea salt, to taste. Olive oil cooking spray

INSTRUCTIONS:
1.Preheat oven to 450°F.
2.In a large saucepan over high heat, bring 4 cups water to a boil. Add lentils and kale. Cover and simmer over medium-low heat for 25 minutes, stirring occasionally. Remove lid and simmer 5 to 10 minutes more or until lentils and kale are tender. Season with salt and pepper, to taste.
3.Meanwhile, place salmon fillets on a baking sheet lined with foil and coated with cooking spray. Season salmon with salt and pepper, to taste. Bake for 12 minutes.
4.In a small bowl, stir together honey and mustard. When salmon is ready, remove fillets from oven and coat thoroughly with honey-mustard glaze. Return to oven and bake 10 to 15 minutes more or until cooked through.
5.Divide lentil mixture among 4 plates. Top each with a salmon fillet and serve immediately.


Nutrients per serving (6 oz fillet, 3/4 tbsp glaze, 1 1/4 cups lentil mixture): Calories: 471, Total Fat: 12 g, Sat. Fat: 1 g, Monounsaturated Fat: 4 g, Polyunsaturated Fat: 5 g, Omega-3s: 3,100 mg, Omega-6s: 1,020 mg, Carbs: 39 g, Fiber: 16 g, Sugars: 6 g, Protein: 48 g, Sodium: 282 mg, Cholesterol: 93 mg



Chewy Mocha Dream in a Chocolate Walnut Brownie Cookie
It's a brownie...it's a cookie...it's a flourless chocolate treat that'll delight, thanks to its sinful flavor and angelic calorie count!
Chocolate rules in my house. So having a secret weapon like this in our arsenal is key in defeating the hunger for unhealthy, heavy calorie alternatives. This recipe is also from the Feb 2011 Clean Eating Mag.

Ingredients:
6 egg whites
pinch sea salt
3/4 C organic evaporated cane juice
3/4 C unsweetened cocoa powder
1 tsp instant espresso powder
1/2 tsp pure vanilla extract
1 oz dark chocolate (70% or greater), chopped
1/2 C chopped unsalted walnuts

Instructions:
one: Line 2 cookie sheets with parchment paper, preheat oven to 350 F.
two: In a large bowl, beat egg whites with salt using an electric beater until soft peaks form. Gradually add cane juice and continue beating until stiff peaks form. Add cocoa powder, espresso, vanilla, chocolate and walnuts and mix until combined (no need to fold; mixture will lose some volume).
three: Drop batter by rounded tablespoon onto prepared cookie sheets, dividing evenly. Bake 1 cookie sheet at a time on oven's middle rack for 10 to 12 minutes per sheet, until cookies are no longer shiny.
Nutrients: calories 56, total fat 2.5 (sat fat 1g), carbs 8g, fiber 1g, sugars 6g, protein 2g, sodium 23mg, cholesterol 0mg.
Summary: Makes about 24 cookies and takes about 35 min to make. You will need to let them cool slightly before moving them to cooling rack.



Creamy Seafood Corn Chowder
This version saves 256 calories, 42g of fat, 462mg sodium, and shows that any childhood favorite can be cleaned up to a healthier version and taste just as good. It only took about 45 min's to make. Julie O'Hara developed this version, I found it in the Feb 2011 Clean Eating Magazine. Made it during the storm that dropped 8" of snow on us. It hit the spot, taste great:) and was very creamy tasting due to the combination on pureeing the corn and potatoes.

Ingredients:
1 tbsp extra-virgin olive oil
1 white onion, chopped (about 1 1/2 C)
2 large carrots, chopped (about 3/3 C)
2 stalks celery, chopped (about 3/4 C)
Sea salt & fresh ground black pepper
1 jalapeno pepper, chopped (seeded if you'd like to reduce heat)
1 tsp smoked paprika
3/4 tsp dried thyme
1 lb russet potatoes, peeled and chopped (about 2 1/2 C)
3 C frozen corn kernels
1 C low-fat milk
3/4 lb sea scallops
1/2 lb medium shrimp, peeled & deveined
3 scallions, white & light green parts, thinly sliced

Instructions:
one: Heat oil in a large Dutch oven or stockpot on medium. Add onions, carrots and celery; season with salt and pepper and cook until soft, about 8 minutes. Add jalapeno, paprika and thyme and cook for 1 min, stirring well. Add 3 cups water, increase heat and bring to a boil. Add potatoes and reduce to a simmer until just tender, 7 to 8 min. Add corn and milk; season with salt (1/4 tsp min) and pepper, and simmer for 3 more min. Remove from heat.
two: Pour 3 cups corn mixture into a blender, cover opening loosely with a kitchen towel to prevent splatters (steam from hot liquid may cause the top to pop off) and puree. Transfer puree back to pot, stir to combine and return to medium heat; bring to a simmer.
three: Add scallops to pot and simmer for 3 min (time should begin when liquid returns to simmer). Add shrimp and simmer for 2 min or until shellfish are opaque in center. Remove from heat and taste for seasoning. Ladle into bowls, sprinkle with scallions, and serve.

Nutrients: (per serving of 1 3/4 cup)
Calories 337, total fat 5g ( sat fat 1g), carbs 45g, fiber 5g, sugars, 7g, protein 28g, sodium 272mg, cholesterol 93mg.


This is what a typical 3 meals per day plan looks like for your blood sugar levels. The yellow areas above the normal blood sugar range show excess consumption of carbohydrates. Consistent elevated blood sugar levels put a terrible burden on your insulin system and is one of the main reasons people develop diabetes. The hormonal imbalance has an inflammatory response and is interrelated to many diseases in the body. The lower red areas not only indicate hunger, but your metabolism is also at its lowest. So your hungry, tired, and your body has slowed burning calories. Eating smaller balanced portion size meals more often would keep you blood sugar in the normal range. You will be continuing to burn calories, have plenty of energy, and a balanced hormonal response.



The 20 minute rule. Its takes your brain about 20 minutes to figure out if you have had enough to eat. At that point the hunger signal goes away. So build this delay into your eating plan. If you eat your meal and still feel hungry, slow down and let some time go by. You can always come back and eat some more later. But keep in mind that after you eat your proper portion you need to stop. Eating smaller meals, but more often, throughout the day will keep your metabolism running at a higher rate. That means you will burn more calories all day long and still get to eat plenty of delicious food.


Eating Clean Magazine is a great source of info on how & what to eat.
"Eating Clean is treating your body right. It is eating the way nature intended. You eat the foods our bodies evolved to function best on, and that makes you feel – and look – fantastic. When you Eat Clean you eat more often. You will eat lean protein, complex carbs, and healthy fats. These practices keep your blood-sugar levels stable and keep you satisfied. The best part is that if you need to lose weight it will happen almost without you having to try. And yes, you can have a treat now and again."


Agave (pronounced ah-GAH-vay) is best recognized as the plant from which tequila is made, it has also been used for thousands of years as an ingredient in food. The nectar made from the plant is known in Mexico as aguamiel, or "honey water."
The Aztecs prized the agave as a gift from the gods and used the liquid from its core to flavor foods and drinks. Now, due to increasing awareness of agave nectar's many beneficial properties, it is becoming the preferred sweetener of health conscious consumers, doctors, and natural foods cooks alike. 




Super Foods

You may have been hearing a lot about super foods lately. Funny thing is these foods are basic and natural and have been around forever. With the word super, you would think they were invented in a lab. But just the opposite is true. Man made super foods don't even come close. Take vitamin C tablets for instance. Sure they have a very high pure dose of one particular vitamin, and 500 mg sounds impressive. But that tomato, with only 23 mg, has other compounds that work together synergistically. These are the types of foods that humans evolved on. They work along with your body not against it. I would imagine that 500 mg of vitamin C hitting the old blood stream is seen as a huge threat to your immune system. And I think this for one simple reason. It's just not natural. Natural super foods are where it's at. We will explore one new super food each week and share ideas on how to prepare them for super nutritious meals:)) Yummy!!

Benefits of Super Foods

  • Prevent or reduce inflammation
  • Help regulate metabolism and burn body fat
  • Lower total cholesterol
  • Lower blood pressure
  • Help protect against heart disease
  • Help protect against cancer
  • Help protect organs from toxins
  • Promote digestive health

Super Foods that we've explored in Semester 1

  1. Kale (week of Feb 21 - Feb 27th)
  2. Flax Seed (ground) (week of Feb 28 - Mar 6th)
  3. Broccoli (week of Mar 7 - Mar 13th)
  4. Walnuts (week of Mar 14 - Mar 20)
  5. Spinach (week of Mar 21 - Mar 27)
  6. Green Tea (week of Mar 28 - Apr 3)
  7. Beans (week of Apr 4 - Apr 10)
  8. Coconut Milk (week of Apr 11 - Apr 17)
  9. Oats (week of Apr 18 - Apr 24)
  10. Asparagus (week of Apr 25 - May 1)

Super Foods food Challenges for Semester 2

  1. Greens at EVERY Meal (week of May 9 - May 15)
  2. Hydration (week of May 16 - May 22)
  3. Farmers' Markets (week of May 23 - May 29)
  4. 6 Meals a day (week of May 30 - Jun 5)
  5. Blueberries (week of June 6 - Jun 12)
  6. Wild Salmon (week of Jun 13 - Jun 19)
  7. Proper Portion Size (week of Jun 20 - Jun 26)
  8. Protein & Carbs (week of Jun 27 - Jul 3)
  9. Variety of foods (week of Jul 4 - Jul 10)
  10. Melons (week of Jul 11- Jul 17)

Super Foods food Challenges for Semester 3
APR
21
.Note from Coach David
."Super Foods are like Batteries"

Hi Runners,

We have learned a lot about super foods in the past 8 weeks. And I think we all understand why they are good for us. But did you realize that these foods have a "life force" like a battery, and the longer they sit around the less nutritional value they have. Even 2 days of sitting in your refrigerator can lower some values by 50% or more. Foods that ship from thousands of miles away will always have less nutrients than locally grown produce. Think about this the next time you pass up that more expensive organic or local produce for that mass produced "deal". Sure you spend less, but you get what you paid for, and you health misses out. The bottom line- Invest in yourself with locally grown nutritious foods.

Run Strong!
David

I started running to lose weight but don't see the extra pounds coming off. What the ???
This is very common with runners. Running is great at burning calories while you are running. But after you stop. Your metabolism returns to its slower state. 3500 calories per pound is a lot of running. A better approach is to do things that will keep your resting metabolism burning more calories throughout the whole day. There are two ways to do this and they are both part of the Forerunnerfitness experience. One is High Intensity Interval Training, as in our Bodyweight Exercise Class. The other is to eat clean by following the basic guide lines below. The combination of these two methods will keep the furnace burning bright all day long, burning a ton of calories. And throw in the running and you have a success story. Sorry body fat:)

If I run, can't I eat whatever I want and still stay thin?
What you are eating may be the key to how you're running. Fuel in the tank not only gives you energy, but is also the building blocks that will create the new, stronger, healthier, YOU!! We will explore foods that are good for you, but fun to eat and taste great. We'll also talk about some of the topics below.

Some basic rules to eat clean
1. Eat proper portion size
2. Eat lean protein and complex carbs at each meal
3. Eat lots of greens (the more local and chemical free the better)
4. Drink plenty of water
5. Eat every 3-4 hours
6. Eat 6 meals per day (breakfast is a must)
7. Eat a variety of foods

As you can see, there's a lot of eating and drinking to be done as a healthy eater. Have fun with it and share your successes with us:)
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