No Poo Continues :)

No Poo (shampoo) continues, but I have a confession:

I chopped 12+ inches off of my hair and donated it to locks of love. When I got my hair cut, the stylist lathered my hair in shampoo. It was the ultimate guilty pleasure. But again my hair became super dependent on the sulfates. So, I'm back to no 'poo, but I've changed the recipe.

I mix 3 tablespoons of baking soda with a splash of water to create a paste.

Wash & Rinse. To create that shampoo scent add any type of essential oils. I really like mint in mine because it makes me feel clean.

If you have wavy, curly, or hair that knots easily, rinse it with 1 cup vinegar/1 cup water mixture. My hair is still getting used to it because I have thick hair. But if you don't have ridiculous Greek genes like me, your hair should be up to par by a week. It's a win-win: no harsh chemicals in your body and no feeding the shampoo companies money.

On another very exciting beauty related note, I started making my own lotion. I have suffered with dry skin every season change. It makes me a little nervous to be putting something that is filled with toxins onto the largest organ, my skin. Here's all you need:

1 1/4 Cup Hot Water

1/4 cup emulsified wax (you can buy this online or at some craft stores)

1/4 cup extra virgin olive oil

24-36 drops of any essential oil you wish. I used lavender for stress relief.

In a mason jar, I combined the wax and olive oil. Then, I popped it into the microwave for about a minute (the temperature should be around 155 degrees).

While the wax and olive oil sat in the microwave, I filled another mason jar with the water. Once the olive oil and wax mixture was done, I put the water in the microwave for a minute. The temperature on this should read roughly 120 degrees.

The final steps are adding the drops to your olive oil mixture. Then, pour the water in the mixture; it should turn into a milky white color.

To finish this off, I pour the mixture into the now empty mason jar and let it cool down.

I must admit, I approached this project with some apprehension. I know how to cook, but I don't know how to cook up lotion - or so I thought.

Anyway, back onto what I do best - cooking up FOOD

More soup, more soup, I say..

As I mentioned in my previous post, I've been a soup making addict. I'm trying to come up with healthy version of each soup, so the recipe making is taking some time. I have mastered, thanks to Rachael Ray in part, a very light Cherry Tomato Ravioli Recipe:

Ingredients:

2 tablespoon EVOO

2 Pints Cherry Tomatoes

2 Cloves Garlic

4 Cups Chicken Stock (use veggie Chicken Stock to make this Vegetarian)

1 LB Fresh Ravioli (I used store bought frozen, but you can use whatever is in your house)

2 Scallions

1 Cup Torn Basil Leaves

1. In a large, deep skillet with a tight-fitting lid, or a Dutch oven, heat the EVOO, 2 turns of the pan, over medium-high heat. Stir in the cherry tomatoes and garlic; season with salt and pepper. Cover the pan and cook, shaking the pan occasionally, until the tomatoes burst and a thick sauce forms, 15 minutes. Feel free to mash the tomatoes up with a potato masher.

2. Add the chicken stock and 2 cups water and bring to a boil. Cook for a couple of minutes, then add the ravioli and cook until tender, 3 to 4 minutes. Remove from the heat and stir in the basil and scallions to wilt. The fun part about this is you can add whatever pasta you want. If you're a vegan and you don't want to have the dairy, add in plain pasta and thicken the broth up with a little bit of corn starch.

   
   

Hi, my name is Gabi and I'm a sulfate addict..

Well, hello hello...

I've started several new projects, most of which did not include updating my blog. This is all about to change because I have added several new components to my healthy living bag of tricks.

And so it goes....

It is important to understand food as your source of energy. Seeing your body as a temple that needs the most beneficial nutrients to be as beautiful and efficient is key to staying healthy. I believe a lot of people in the health food community believe this, but fall short of the bigger picture. You may began to ask yourself what I mean by this. Take, for example, your skin. It is the largest organ in our body, but we rub chemicals from soap, perfume, lotion, and many other things on it. After researching all of the harsh chemicals in these products I've decided two things:

1. I am no longer using shampoo (this journey has been hellish)
2. I'm making my own lotions

I currently use a half water/half vinegar rinse prior to washing my hair. Then, I use 1 tablespoon baking soda and 2 tablespoons of water to make a paste, which I use to wash my hair. I have hard water, which is a problem because hard water does not dissolve baking soda well; in fact, it has potential to create soap scum. That is why the vinegar rinse is important. As a general rule, a person should only wash his or her hair two to three times a week.

The verdict: I'm addicted to sulfates

Sulfates are synthetic detergents found in shampoos that make it foam and lather, like in the shampoo commercials. I love the lather and feeling of clean hair, so much so that when I think my hair is greasy, it puts me in a negative mood for the day. When I get home, I shower, lather, and feel like a million bucks. I am very particular about my hair being "clean," which is why this project is a nightmare.

So what's wrong with sulfates, you might ask..

According to David Steinman, from Healthy Living:

We have found very often the presence of sodium lauryl sulfate in a shampoo formulation is a "marker" for the use of other undesirable ingredients, including formaldehyde-containing preservatives (e.g., imidazolidinyl urea); possible cancer-causing wetting agents (e.g., cocamide DEA); and nitrosamine-forming agents (e.g., triethanolamine). Also, it should be mentioned that in Germany, where there is a concerted effort underway now to label cosmetics and personal care products as certified natural, formulations containing sodium lauryl sulfate, ammonium lauryl sulfate or sodium laureth sulfate cannot be so certified, reports Michael Wrightson, president of Logona Kosmetik.

Interestingly, sodium lauryl sulfate "is used around the world in clinical studies as a skin irritant," notes the journal. The publication expressed additional concerns:

• Carcinogenic nitrosamines can form in the manufacturing of sodium lauryl sulfate or by its inter-reaction with other nitrogen-bearing ingredients within a formulation utilizing this ingredient.
• Other studies have indicated that sodium lauryl sulfate enters and maintains residual levels in the heart, liver, lungs and brain from skin contact. This poses the question whether it could be a serious potential health threat from its use in shampoos, cleansers, and toothpastes.
• Still other research has indicated sodium lauryl sulfate may be damaging to the immune system, especially within the skin. Skin layers may separate and inflame due to its protein denaturing properties.
• Although sodium lauryl sulfate is not carcinogenic in experimental studies, it has been shown that it causes severe epidermal changes in the area it is applied, indicating a need for tumor-enhancing assays.
• Additional studies have found that sodium lauryl sulfate is heavily deposited on the skin surface and in the hair follicles. Damage to the hair follicle could result from such deposition.

Well my - that's enough reason for me to stop using shampoo. So, I'm very sad that my hair no longer lathers like the moaning women and men in Herbal Essences commercials. In fact, I'm only at the beginning stages of this experiment and my hair feels greasy. It's not cringe worthy like, "oh-my-gosh that girl totally does not wash her hair." It's more mental, and me being particular.

But, shampoo is a product that has no real purpose other than to make shampoo companies money.

The sulfates lather your hair, but the synthetic detergents merely strip your hair of it's natural oils. In turn, your hair freaks out, and produces extra oils to compensate for the stripped ones. Alas, the cycle begins again. Interestingly enough, the "lather, rinse, repeat" ideology is only for the soap companies to make more money. The more shampoo you use, the more money they make. Since I've been participating in this useless pattern for 26 years, my hair is going to take time to adjust. From what I've read, it takes about 2 weeks for your hair to get accustomed to not being stripped, so I'm willing to deal with greasy hair if it means protecting my skin and body.

My lotion tangent will have to wait for another update because I'm still working on it :) (Cliff Hanger, dun dun dun)..

Anyway, onto FOOD! Since the weather is getting a bit colder, I've been on a soup making craze. Here is one of my absolute favorites:

Vegetarian Chicken Tortilla (12 Servings)

Ingredients

• 2 tablespoons vegetable oil
• 1 green pepper
• 1 medium sized yellow onion
• 2 cloves garlic, minced
• 1 package of baby bella mushrooms
• 2.5 tablespoons ground cumin
• 1 (28 ounce) can crushed tomatoes
• 1 (4 ounce) cans chopped green chile peppers, drained
• 2 (14 ounce) cans vegetable broth
• 2 cups water
• salt and pepper to taste
• 1 (11 ounce) can whole kernel corn
• 1 (14 ounce) can black beans
• 12 ounces tortilla chips
• 1 cup shredded reduced fat Cheddar cheese
• 1 avocado - peeled, pitted and diced

Directions

1. Heat the oil in a large pot over medium heat. Stir in the pepper, onion, garlic, mushrooms, cumin, and cook 5 minutes, until vegetables are tender. Mix in the tomatoes and chile peppers. Pour in the broth, and season with salt and pepper. Bring to a boil, reduce heat to low, and simmer 30 minutes.
2. Mix corn and black beans into the soup, and continue cooking 5 minutes. Serve in bowls over equal amounts of tortilla chips. Top with cheese and avocado.

Nutritional Information

Amount Per Serving Calories: 315 | Total Fat: 16.2g | Cholesterol: 12mg

[Enjoy]

Fall is in the air

I used to run through suburbia everyday for almost an hour. Six miles of manicured lawns, cracked sidewalks, and people driving to work. I've since traded my suburban status and moved to the beach. My runs are filled with salty mist, ocean air, and the beautiful mystery of the sea. The sounds and smells of the ocean are bitter sweet; as summer closes, leaves brighten up the fall sky with their glow of orange and reds. Still, I will forever be a summer baby (literally, my birthday is in June!). However, the wonderful tastes of fall, specifically pumpkin, compensate for the brisk air and jacket weather.

On the menu today:

Pumpkin Wheat Honey Walnut Muffins

Ingredients

• 1/2 cup cranberry raisins
• 1 1/2 cups whole wheat flour
• 1/2 cup packed brown sugar
• 1 teaspoon pumpkin pie spice
• 3/4 teaspoon baking powder
• 1/2 teaspoon baking soda
• 1/2 teaspoon salt
• 2 eggs
• 1 cup canned pumpkin puree
• 1/2 cup vegetable oil (you can sub applesauce for a healthier version)
• 1/2 cup honey
• 1/2 cup chopped walnuts

Directions

1. Preheat the oven to 350 degrees F (175 degrees C). Grease a 12 cup muffin pan, or line with paper liners. Place the raisins in a cup, and add enough hot water to cover. Let stand for a few minutes to plump.
2. In a large bowl, stir together the whole wheat flour, brown sugar, pumpkin pie spice, baking powder, baking soda and salt. Make a well in the center, and put in eggs, pumpkin, oil and honey. Mix just until the dry ingredients are absorbed. Drain excess water from raisins, and stir in along with the walnuts. Spoon into muffin cups so they are about 2/3 full.
3. Bake for 18 minutes in the preheated oven, or until the tops spring back when lightly touched. Cool in the pan before removing from cups.

Thanks to All recipes for this awesome recipe. Though it's not verbatim, my version has a much better texture and is tastier :). However, I may be a biased!

Hello world - it feels good to be back!

Greek Orzo and Grilled Shrimp Salad

I've been a bit MIA in more aspects than one, and unfortunately my blog has become victim to this treatment. However, I have continued along my path, and in the spirit of summer, despite the rainy skies in New Jersey today, here is a great pasta salad recipe. It's so great, that I'm actually thinking about how much I would want to eat it RIGHT NOW!

Greek Orzo and Grilled Shrimp Salad

I substituted whole wheat pasta for this one to make it a bit cleaner, and I used a heavier pasta like penne because the Orzo seemed a bit mushy for my taste.

Tonight I'm going to experiment with a classic restaurant recipe, wish me luck :)

Cultural Identity, Consumerism, and Ravioli :)

As I have previously blogged, I hate running in the summer. The humidity, sweat, heat, I hate it all. I recently started getting chills, which significantly alarmed me. If you are a heat runner or just a runner in general, you should read this article. Here is a snip bit:

Goose bumps and chills occurring while exercising in warm, humid conditions are concerning symptoms. Evaporation of sweat is the main mechanism by which the body regulates the core temperature while exercising. When this system is not working well or is overwhelmed by heat stress, the core temperature will continue to rise. The high level of humidity during your race inhibited the evaporation of sweat, compromising the body’s cooling mechanism. Another factor that impedes the cooling mechanism is dehydration; this compromises sweat production. Even though you drank fluid at every station, the humidity could cause an even greater sweat rate than usual.

Onto the fun stuff:

FOOD!

I'm very good at eating three healthy meals a day. What I'm not so good at is healthy snacking. I rarely snack, and at dinner I find myself hungry. I would like to snack on cupcakes, chocolate cake, pistachio ice cream with peanut butter cups, and many other generally unhealthy options. But, snacks are important. They help you maintain energy and keep you full between meals, which decreases your chances of pigging out. I read this, which improved my ideas a bit.

Recipe of the day:

Tomatoes and Ravioli with Escarole.

My only suggestion is to use whole wheat ravioli if you can find it, or sub ravioli for delicious eggplant or grilled chicken to remove the excess carbohydrates, depending on your diet.

Side comment, but I love to BBQ. BBQs are traditional unhealthy, as I previously posted. My new favorite side to replace potato salad and pasta salad, is zucchini. Slice up a zucchini, and chop up garlic. Salt and pepper the veggies, wrap them in foil, and pop them on the grill. By the time your meats are cooked up, the zucchini will be super tender and delicious. Less calories, fat, and just overall healthier, but tasty side option.

Last thing I wanted to comment on, and I've been thinking about this for a while: The word diet is pejorative in our culture. In my opinion, companies like Jenny Craig and Nutri-system capitalize on this negative connotation be promising its customers with weights loss that occurs without changing your diet. Jenny Craig offers it's costumers "Jenny Cheese Curls," which closely mirror Cheetos. It's like a magic potion; a person can still eat crappy foods, with little nutritional value, but meet his or her desired weight.

The problem? The majority of these costumers gain weight back.

The reason? They never learn anything about nutrition. Instead of going on a diet, without the pejorative context, because I feel diet is truly a lifestyle choice, they sustain the negative diet connotation eating these "healthy" options of the same crap they were eating before. A person who wants to loose weight or eat healthier shouldn't be eating "Jenny Cheese Curls" or the "Jenny Anytime Peanut butter chocolate bar" as part of their diet plan; they should instead opt for apples, bananas, dark chocolate, nuts, and the list goes on. The only true way to maintain a healthy lifestyle is to learn the ropes and climb the mountain.

It makes me upset to think that companies capitalize on people's ignorance, and sustain our cultural identity as one that lacks nutrition as a key ideology.

Post Pig Out Plan

I find running in LBI to be one of the most inspirational times as a runner. Generally, I wake up at 7:30 and go for a halcyon run with little company from other people. But in the summer, people are outside more. In LBI there are few roads to run, and therefore lots of people; people watching is one of my favorite hobbies. What I find inspirational are the varying fitness levels holding the same keep-going fighting spirit. When I'm having a bad run, and I see this variety it picks me up. How can you not find inspiration in a marathon running jogging along a 75 year old power walker or a father pushing his children in a stroller while running? There are some familiar faces, but overall I love seeing people caring about themselves and stepping out in a healthy way regardless of their fitness level. It shows me that it is never to late to start a new journey. This is something we could all benefit from.

Moving on, last night did me dirty, from a healthy perspective. At one o'clock in the morning, I thought it was a good idea to eat chips, salsa, and a hamburger. In the event you find yourself in this position here are some Post-Pig-Out Tips. Post-Pig-Out never feels good. But, this is my favorite tip:

DO A REALITY CHECK
As full and heavy as you may feel, the numbers don't lie. It takes 3,500 extra calories to gain 1 pound of body fat. So unless you ate six slices of cake and drank eight glasses of wine, you're in the clear.

To recover from my post-pig-out, I want to start with a healthy breakfast. Pumpkin-Gingerbread Waffles is the perfect sweet treat without over indulgence. Hey, it's under 300 calories! The worst thing you can do is starve yourself post-pig-out. Start fresh and recharge. If it makes you feel better do a harder worker, but NEVER forsake food, ESPECIALLY BREAKFAST.

I'm a bit of a pumpkin-aholic. Anything and everything (minus cold pumpkin soup, yuck!) pumpkin, I love.

I find that, I'd rather eat like a pig in the morning at breakfast and gradually taper my meals in the day. It feels better to eat a salad for dinner after I've had these great waffles, as opposed to eating egg whites for breakfast and then chowing down on chips, salsa, and a hamburger at night (I only had a protein shake for breakfast yesterday, which I'm sure was a contributing factor to my late night pig-out). Though the obvious choice is to eat healthy throughout all meals, but honestly whose perfect? I love food and with that I know I'll never be super thin and super strict.

For me, food is about taste, pleasure, and sociability.

Good morning and happy Saturday :)

Beat the Heat & Shepherds Pie

I am a winter runner. The cold air hitting my lungs creates a refreshing surge throughout my body, and keeps me going.

I am NOT a summer runner. Whereas in the winter I run up to eight miles a day, in the summer I struggle to break two miles. It's frustrating, and an activity that calms me quickly begins to stress me out. To combat this hurtle, I found some weird tricks to beat the heat; the tips are from runners world.

Miami Ice: Steve Brookner of the Bikila Athletic Club in Miami came up with this idea while running the marathon leg of Ironman Arizona. "They had thin sponges at each aid station," he says. "So I took one and grabbed a couple of ice cubes." He put the cubes on top of the sponge, then put his hat on over both. As the ice melted into the sponge, it created a cool spot on his head and a nice trickle of water running down his neck.

The Tucson Cold Cap: Randy Accetta, president of the Southern Arizona Roadrunners and a 1996 Olympic Trials marathoner, keeps his head cool in the extreme heat of Tucson with his "cold cap." "I'll soak a baseball cap in water and put it in the fridge for at least 30 minutes or overnight before a morning run," he says. "An old baseball cap retains the moisture longer than the new technical hats."

The Badwater Bandanna: For years, Denise Jones puzzled over the best way to keep the competitors in the Badwater Ultramarathon cool. Finally, Jones--considered the "dean" of Badwater aid-station volunteers--came up with the answer: Lay a bandanna out in a diamond shape. Place a row of ice cubes in a horizontal line, just below one tip of the bandanna. Then roll it up "like a burrito," and tie it around your neck. "We've found that this is the best way to keep runners cool," she says. "It feels wonderful."

I am considering the Badwater Bandanna. The other seems a little silly. I hate running with hats on.

This is an amazing article about a heat running experiment. It's definitely worth a read. Here are some highlights:

During the hot run, my heart rate soared to 175, about 96 percent of my max. My temperature spiked to 103.5, close to the edge of heatstroke, which can potentially occur when your core temperature reaches 104.0. My lactic acid climbed above 4.0, the point most physiologists define as the lactate threshold where the leg muscles no longer function efficiently. And my plasma volume contracted by more than 10 percent, which, coupled with a 2.6 percent total dehydration, forced my heart to work harder to push blood to my legs. All this at a pace I considered comfortable. If I had run much longer or harder at 90 degrees, it's possible that I could have staggered into heat illness, the precursor to the heatstroke hurt zone.

Now onto the good stuff:
Recipe of the day:
Turkey Shepherds Pie with Scallion Mashed Potatoes

Anytime a comfort food has a healthy option, I'm happy. This one is worth a try!

Banana Fosters French Toast

Bananas Foster French Toast (this is from Women's Health May 2009):



Makes 8 servings: (my comments are in parenthesis)
1/4 c chopped pecans (optional)
2 tbsp unsalted butter (you can use smart balance as a healthy substitute)
1/4 c brown sugar
2 large bananas peeled and cut into 1/2" rounds
1 1/2 c egg substitute (or egg whites, whatever you have on hand)
1 1/2 c low-fat milk
1 tsp vanilla extract
1 Tbsp cinnamon
8 slices (1/2" thick) challah or Italian bread (I used whole wheat)

1. In a skillet over medium heat, toast pecans until lightly browned and set aside.
2. Melt butter in a large skillet over medium-high heat. Add brown sugar and 2 tablespoons water; stir until sugar dissolves. Continue stirring until mixture is foamy (about 2 minutes). Add bananas and cook for about 5 more minutes.
3. Spray a griddle (I used the foreman grill) with cooking spray and place over medium heat. In a large bowl mix together egg, milk, vanilla extract, and cinnamon. Dip bread in batter and thoroughly coat both sides. Place on hot griddle and cook until golden brown (about 2 to 3 minutes each side).
4. Spoon equal amounts of banana mixture on 4 slices of French toast, and top each with another slice. Cut and serve halves garnished with nuts.

I did steps 2 and 3 at the same time, so I could keep the mixture warm. This was delicious. Is it the healthiest breakfast option? With the butter and brown sugar of course not, but it's a sweet treat without the post-crash sugar high and it's under 250 calories. If you want sweets and carbs, it's best to eat them in the morning than later on in the day.

Nutritional facts:
214 calories
8 g fat
30 g carbs
196 mg sodium
2 g fiber
8g protein

15 Worst Food Creations of 2010

For those of you who follow me, I apologize for the hiatus. But I'm back :)

Have you ever gone to a restaurant and before you even open the car door to leave your house, you are salivating with hunger. By the time you get to the restaurant, your eyes are far bigger than your stomach; you innocently order a side of cheese fries or mozzarella sticks. It's a small appetizer and you'll share it, so it won't be that bad, right? WRONG: Check out the 15 Worst Food Creations of 2010.

Topping the list are the:

Aussie Cheese Fries at Outback Steakhouse. These bad boys are 2,135 calories, 150 g of fat, and 2,344 milligrams of sodium.

To tackle the hunger drink lots of water before you leave your house, and when you get to the restaurant. If you can grab a handful of veggies or fruit before you leave, it will curb the hunger. Eating a handful of grapes is much better than eating over a days worth of calories in one sitting. The fries taste good going down, but the bloat and disgust after is not worth it. Plus, you are sabotaging your workout. It's like studying for a test, and then just filling in random "C" for ever entry. Why would you want to do that to your hard work?

Over the weekend, I picked up some old magazines from my parents house with great healthy brunch recipes. I'm going to test those out during the week. It's difficult to find the time to bake and work, especially since I do not have a dish washer! But if you find the time, bake a lot and freeze it. Microwaves are awesome for people on time crunches.

Tonight for dinner, I used ground turkey meat (I make 2 lbs because I can eat it over a salad, in a sandwich, pita, enchilada and so on). As you are browning the turkey, pour tomato sauce over it. I feel like Rachael Ray because I didn't measure it. Put enough over it that it's partially coated, but not drowning. Cook all the meat until it is brown and the sauce is boil. Sprinkle salt, pepper, and cumin for flavor. Allow it to simmer. I built a taco of sorts by adding lettuce, salsa, tomato, and Greek yogurt on a whole wheat tortilla. Greek yogurt is one of my favorite food items. You can eat it as yogurt with some fruit or use it to replace sour cream/heavy cream in some recipes. It tastes great and is a good way to cut calories and fat.

Until tomorrow, enjoy!

Snacking Tips

When I look into the refrigerator I fell a true sense of accomplishment. Forgive me because I have a bad memory, but a month ago I have no idea what was in my fridge. I know what was not in it: veggies and fruits. Now, I laugh. The small drawer inside my refrigerator that says "produce" is stuffed to capacity, and a majority of the fridge is in fact produce. Not only that, but thanks to the wonderful farmers market near my house, I've managed to save a ton on my grocery bills. Right now we have, grapes, watermelon, cantaloupe, lettuce, zucchini, eggplant, tomatoes, lemon, and lime just to name a few items for under fifteen dollars.

My friend's father gave me a great anecdote, and so I'm passing it on: next to you feel like having a binge of junk food, look at the number of calories. Then, consider how many apples (or whatever healthy snack food you enjoy) you can eat to get the same calories. For some junk foods, I wouldn't be able or want to even eat the amount of apples needed to get those calories. When you think of it this way, it really makes you change your ideas on food.

I haven't been blogging because I've been in a diet rut, essentially recycling the same old recipes. But, I just got a great "yoga diet" that I'm going to dig through. New recipes to come soon, I promise...

Eat This, Not That Breakfast Edition

The word "diet" in our society is pejorative. But, a successful diet, this is my trying to reappropriate, is a change in lifestyle. People can have a poor or healthy (not to think in dichotomies, but it works) diet. A "diet" should not be strictly changing in a day, or taking out the joys of eating. Restrictions and strict changes are what make "diet" pejorative. I'd like to think of a diet as a way of living. Food should still be delicious and if you have a poor diet, gradually change or it is likely that you'll probably be unsuccessful. This is something I've learned. A great start is to cut out soda in you're life, if you're a soda drinker. It's easier to take baby steps than one giant leap. Here are some interesting ways to change your ideas on breakfast:

As I was researching breakfast ideas I found these foods under the 20 Worst Breakfasts:

Dunkin’ Donuts Plain Bagel with Reduced Fat Cream Cheese

430 calories
11 g fat (5.5 g saturated)
76 g carbohydrates

The reduced fat cream cheese will save you 50 calories over the regular stuff, but it won’t cut any of the refined carbs—and those are to blame for the high calorie count and the denigrated reputation of the bagel in this book series. A pile of chocolate doughnut holes is better for you than a bagel with light cream cheese in almost every major nutritional category. Still, don’t let your kids make a habit of it, since they are really just a glorified dessert.

They suggest swapping the bagel for:

Glazed Chocolate Cake Munchkins (4)

240 calories
12 g fat (6 g saturated)
32 g carbohydrates

Dunkin Donuts Pumpkin Muffin

650 calories
29 g fat (5 g saturated)
520 mg sodium
91 g carbohydrates

Despite the healthy-sounding names—banana-walnut, blueberry, cran-orange—muffins are little more than glorified cake. Case in point: This one has more sugar than 3 ice cream sandwiches. With nearly half the calories and total fat and more than double the protein, the bacon-laced breakfast sandwich emerges as the surprising—and resounding—victor.

Swap this and choose:

Bacon, Egg, and Cheese on an English Muffin

Quaker Natural Granola Oats & Honey & Raisins

420 calories
12 g fat (7 g saturated)
30 g sugars
6 g fiber

Thought the sweetest cereal in America would be one with a leprechaun or a rabbit on the box? Think again. Honey and brown sugar team up to cover these clusters with more sugar than you’d find in 3 Krispy Kreme original glazed doughnuts. Granola is basically dessert for breakfast. Sure, there’s a splash of fiber, but sugar accounts for more than a third of the calories in this bowl, and unfortunately, Quaker’s is the rule, not the exception. The only acceptable use for granola is to crumble a small handful into plain yogurt. Save your bowls for a cereal more wholesome.

Swap This for:
Post Shredded Wheat
170 calories
1 g fat
0 g sugars
6 g fiber

It's interesting how some foods seem okay, but upon closer examination they are not great. I also found this super interesting article about the 18 supermarket lies revealed. This article includes Healthy Choice brand, Tofutti, and Nutri Grain bars! Super interesting stuff. A really cool book and segment in Women's Health and Men's Health Magazine is "Eat This, Not That." It details what a person may traditionally eat, and shows the healthier option. It's a cool way to think about diet. Again, if we just change the way we eat the things we like, then diet is no longer pejorative.

Today is:

NATIONAL RUNNING DAY.

I found this awesome organization called Soles4Souls. As those of you who are runners know, running shoes do not go a long way. I have several pairs of running shoes that I can't run in because after awhile the shoes do not absorb shock and they start to negative effect hips, knees, and the list goes on. Well, I'm going to donate my old running shoes to this company, and I'm thinking about doing a shoe drive. This is such a great organization!

Anyway on with today's recipes:

When I was a kid, I loved when my mother made egg salad. So for breakfast, I had egg salad on a whole wheat roll.

For lunch, I had a veggie patty with cucumbers, tomatoes, onions, lettuce, and a teeny bit of ranch dressing from subway. Not all subway's have the veggie patty option, but mine does and it's delicious. Next time you are there, I highly recommend eating it. I felt really full after.

Today, I made three dinner options because I like to do that when I know I have free time, and not so much free time later in the week. I made Turkey Gorgonzola Burgers. Brad said these were delicious. For my second dinner dish, I used the same recipe, but added breadcrumbs and a bit of sun dried tomato hummus to make meatballs. Lastly, I made Asian Salmon Sliders. These were beyond delicious. It is very important to use low sodium soy sauce in this recipe because it's very salty.

Happy Eating :)

Veggie Recipe Day

After all that weekend fun, it's time to get back to reality. Here are two recipes that I used today:

• Grilled Vegetables and hummus on a whole grain baguette Instead of a baguette, I used whole wheat rolls. I also used my own hummus and added a few sun dried tomatoes for a little extra flavor. This was super delicious. It's very light, but you feel full after only a couple of bites. I'm notorious for taking a huge unconscious sigh when I'm full, and I definitely did that after about four bites.

• Grilled Portobello Mushrooms with artichoke puree and roasted corn and tomato I loved the corn and tomato topping, but I felt it was a little bland. I don't think I'll be making this again. I also feel super duper hungry right now. This meal didn't sustain me at all. However, I would suggest putting this on a piece of grilled chicken for those meat lovers out there, or just eating the corn and tomato combo as a little side dish.

I'm looking for some really great snacks now because I'm getting tired of smoothies and fruits. I need something with a little more pizazz. Tomorrow I am making a ton of different burgers with mushrooms, salmon, and turkey. Should be interesting. Until then, "I'll see ya when I see ya."

Monday Funday - healthy BBQ options

Like any BBQ, there are both healthy and unhealthy options. It's up to you to navigate (or even bring a healthy option).

Here are some great ideas:

• Sam's Club "Member's Mark" Chicken, Sun Dried Tomato, and Provolone Cheese Sausages (per link: 120 calories, 7g fat (3g sat fat) 0 trans fat, 1g carbs, 490 mg sodium). These are absolutely delicious!!
  
• Instead of making a pesto pasta salad with regular pasta, use some whole wheat pasta. If you over cook the pasta a little, it has less of a grainy texture
• Chicken and Zucchini Pesto Shish (Slice the zucchini, and put it into a storage bag with pesto sauce for about two hours. Put the chicken and zucchini on skewers. If you use wooden skewers soak them for about 30 minutes to prevent splintering and burning on the grill. Turn the bag that you marinaded the zucchini in, and rub each chicken skewer with the left over pesto before placing it on the grill. BBQ for about 10-15 minutes, turning it over halfway)
• Make a fiery marinade. Mix spoonfuls of garlic powder, onion powder, ground cumin, ground red pepper, and Worcestershire sauce in a zipper-lock bag until it forms a paste. Toss in the meat and shake until it's well coated (from Men's Health)
• Change up your shish by adding seafood with fruit (they both cook quicker, so it's better to put hearty meats like steak and chicken with more dense veggies like cherry tomatoes, zucchini, and mushrooms. Whereas, tuna steak, salmon, or shrimp cook better along side pineapples and peaches)
• Grill up a portabella mushroom, instead of a burger. I use the whole wheat thin buns instead of white buns to vamp up the health factors for burgers. Turkey burgers are another good option.
  
• Fruit salads are always a party favorite, and for a little spunk, soak the fruit in flavored vodka (like Light Cruzan Pineapple Rum). Then, freeze for a couple of hours before the party. These fruits also make great "ice cubes" in a punch
• Nutty Apple Salad: combine mixed greens, cashews, sliced green apples, and apple cider vinegar to taste (as dressing) - Serving Size is 2 cups (courtsey of Fitness Magazine). This is a great way to add a summer flare to an everyday salad. 118 calories, 4 g fat (1g saturated fat), 19 g carbs, 31 mg sodium

Though the cheeseburgers, hot dogs, potato salads, cookies, and many other options may seem to call your name, remember that these options taste just as good (some better) and your body will feel much better for hours and years to come. On the other hand, if you find yourself eating strictly then maybe today is the day to live a little. It's up to you!

Happy Memorial Day!!

Happy One Month Birthday

Happy One Month Birthday to my blog, and to eating healthy!!

I won't be updating today or until Monday. But I'm having a memorial day weekend BBQ filled with lots of great new recipes!!!

Rebelling

Nothing is better than waking up on a hot summer day and having a fruit salad for breakfast. Yesterday I had strawberries and egg whites. This morning (in part because brad was washing the dishes and I didn't want to disrupt), I just had a pineapple, grape, and strawberry fruit salad with water. Yum!

Later in the day I ended up having a bit of a snacking binge, but you know what - I was watching Drop Dead Diva, which is a show I'm partly obsessed with. I felt like the thin girl, Stacy, was patronizing me with her very serious "we don't eat after 7 antics." I thought, you're right, I don't usually eat after 7, but I'm freaking hungry and my body is obviously telling me something. I'm today realizing no matter how healthy I eat, I will never be a rail thin girl. Yes I'm thin, but I've got a butt and hips. I love to taste delicious flavors and eating a chicken breast with steamed broccoli for dinner every night just won't cut it for me. That is a sacrifice I am willing to live with: if eating foods I enjoy means I'll never have super low body fat or be a perfect body, then who the hell cares. I don't!

Yesterday, I was greeted by a new Fitness Magazine. I made an egg white omelet with two tablespoons of salsa and one pinch of low fat cheddar cheese. For lunch, I had a chicken salad wrap, nothing special there.

Dinner is:
Thai Chicken Pizza

Ingredients

20 ounces prepared whole-wheat pizza dough, (see Shopping Tip)

1/4 cup smooth natural peanut butter

3 tablespoons water

2 teaspoons reduced-sodium soy sauce

2 teaspoons rice vinegar

2 teaspoons minced fresh ginger

1 clove garlic, minced

1 teaspoon canola oil

8 ounces boneless, skinless chicken breast, trimmed and diced

1 red bell pepper, diced

4 scallions, thinly sliced

2/3 cup shredded part-skim mozzarella cheese

Directions

1. Place oven rack in the lowest position; preheat to 450 degrees F. Coat a large baking sheet with cooking spray.

2. Roll out or stretch dough on a lightly floured surface into a rough 16-inch oval. Transfer to the baking sheet. Bake on the bottom rack until puffed and lightly crisped on the bottom, 8 to 10 minutes.

3. Meanwhile, whisk peanut butter, water, soy sauce, vinegar, ginger and garlic in a small bowl until well combined.

4. Heat oil in a medium nonstick skillet over medium-high heat. Add chicken and cook, stirring, until cooked through, 2 to 4 minutes. Transfer to a medium bowl. Add bell pepper, scallions and 1 tablespoon of the peanut sauce to the chicken; toss to combine.

5. Remove the crust from the oven; spread evenly with the remaining peanut sauce. Top with the chicken mixture, then sprinkle with cheese. Return the pizza to the oven and bake on the bottom rack until the crust is crispy and golden and the cheese is melted, 11 to 13 minutes.

Tip:
Shopping Tip: Look for balls of whole-wheat pizza dough, fresh or frozen, at your supermarket. Choose a brand without hydrogenated oils.

Nutrition Facts

Calories 355, Total Fat 9 g, Saturated Fat 2 g, Monounsaturated Fat 1 g, Cholesterol 29 mg, Sodium 447 mg, Carbohydrate 42 g, Fiber 3 g, Protein 20 g, Potassium 151 mg. Daily Values: Vitamin A 15%, Vitamin C 45%. Exchanges: Starch 3,High-Fat Meat 2.
Percent Daily Values are based on a 2,000 calorie diet

For me this recipe is a little impractical because I don't have time to be assembling (and by assembling, I mean rolling out dough. It gets me frustrated) pizza, so I used a whole wheat flat bread to make personal pizzas. I also don't have enough people in my house to eat this thing before we go away for the weekend.

P.S. Never buy Chex Mix - the stuff is so addicting. I may throw it out, just so I won't eat it. Oh and here's some ridiculous Kim Kardashian advice that cracked me up via Hollywood Life:

Listen to Kim Kardashian’s insanely make-sense advice to her “twitterfam” – “wear a bathing suit to dinner! We would eat so good if we did that!” You know Kim, that’s actually really good advice. In fact, if we walked around all day in bikinis, we’d probably turn down our Blimpies all the time!

Keep preaching girlfriend. In the meantime, for those of us who don't care to wear bikinis to dinner or anywhere other than possibly the beach, keep on trying to eat healthy with me!

Expert advice tips with a practical spin!

I feel really guilty because I haven't posted, but I have been staying on the right track. I find that my hardest "habit" to keep under control is late night eating. I suggested drinking a glass of skim at night in an earlier post, but then I start to want some oreos to dip that in and it's not very effective at my weaker moments. I find drinking tea while I'm watching some late night television works wonders. I'm a big fan of teavana. They have some great flavored teas that really hit the sweet spot.

While we're on the topic of snaking here is some really cool advice I saw on the Women's Health Website:

The Advice: If You Must Drink While You Diet, Order a White-wine Spritzer.

Why it's useless: Despite the dainty name, it tastes just like what it is: watered-down wine.

The real deal: There's no weight-loss magic in a spritzer, a cup of wine diluted with calorie-free carbonated water. It's just another portion-control trick that trims your total calorie intake, Clark says. If you balk at the idea of outdated cocktails or weak-tasting grape juice, slowly sipping a glass of water between rounds of pinot grigio accomplishes the same goal.

I actually love this idea because I really enjoy a great glass of wine, and my family always seems to have sangria at parties. I am going to try this one. I also really like this piece of advice below because I've found myself deliberately chewing slower and not only do I taste my food longer, but I get full faster. The conjunction of eating slower and the tip below seem like great options:

The Advice: Put Half Your Entrée in a To-go Box Before You Start to Eat.

Why it's useless: You know you have portion-control issues, but that doesn't mean you want everyone else at your table to know it too. The real deal: A better way to cut back on restaurant binging is to pretend the breadbasket is sprinkled with cyanide and to double up on veggie sides instead of ordering fries. Also effective: putting your fork down between bites, which gives your stomach and brain time to register that you're full (which takes about 20 minutes). Once your gauge hits "F," ask the waiter to box up the rest of your food right away so you won't keep nibbling, Benzinger says.

So today I made different muffins. These do not have oil or butter, which I like. I added an extra banana to the recipe and 1/4 cup skim milk due to the suggestions under the recipe. These are Lighter Banana Muffins. They are a little chewy as compared to some other recipes, but I think it's worth sacrificing a little texture because otherwise these are delicious.

I also made Italian Style Meatballs. I use panko breadcrumbs instead of the suggested traditional breadcrumbs. They tend to have less calories and salt than traditional, and they are less absorbent; panko doesn't get as greasy as traditional bread crumbs. I've been searching for whole wheat panko, but I haven't been able to find it at any of my local supermarkets. If you can find it, that would be the obvious best option.

Lastly, my guiltiest pleasure, which isn't very guilty anymore, is the Caesar Salad I posted about a while back. It's delicious. We can't get enough of it in our house, and today I added a little pan seared tuna instead of chicken. I'm still on the search for other great salad dressing. Though I've posted some good ones, nothing compares to the Caesar yet.

Anyway, keep on keepin' on :)

What a delicious day

I usually have some fresh fruit or smoothie for breakfast, but today I was in the mood for change: Quick Breakfast Pizza . Listed below is the original recipe, in parenthesis is what I changed

Ingredients

• Cooking spray
• 1 egg plus 2 egg whites
• 1 whole-grain pita (5 inches), toasted (whole wheat flat bread)
  
• 2 tablespoons shredded part-skim mozzarella cheese(2 tbs shredded low-fat horseradish cheddar)
  
• 1/2 teaspoon dried oregano (added 1 tsp of Ragu with oregano, and took out the dried oregano)
• 1/2 cup grapes

Directions

Spray skillet with cooking spray and scramble eggs. Top toasted pita with egg, cheese and oregano. Broil for 5 minutes, until cheese is bubbling. Serve with grapes.

Nutrition facts per serving:

• Calories 303
• Total Fat (g) 10
• Saturated Fat (g) 4
• Carbohydrate (g) 34
• Fiber (g) 4
• Protein (g) 22

*Percent Daily Values are based on a 2,000 calorie diet

Last night I made Bev's Chocolate Chip Cookies. I had seen this on foodnetwork, eating well magazine and fitness magazine, so I decided to give it a whirl. The cookies were good, but for 99 calories, I would rather eat a 100 calorie pack of mini cookies. I can't have just one cookie. The nutritional info for the cookies is: Per cookie: 99 calories; 5 g fat (2 g sat, 2 g mono); 11 mg cholesterol; 12 g carbohydrates; 1 g protein; 1 g fiber; 64 mg sodium; 55 mg potassium.

For lunch I made Honey-Tahini Dressing:

1/2 cup lemon juice

1/3 cup extra-virgin olive oil

1/3 cup tahini, (see Tip)

2 tablespoons honey

2 cloves garlic, minced

Although the recipe on the link calls for a different salad, I made it with romaine lettuce (two heads for $1 at the farmer's market) and grilled chicken. For dinner I went to Pithari. If you are in the mood for good Greek food, this is the place to go. I had Skordalia Aliada, which is a potato garlic dip (for lack of a better description), as an appetizer and lamb souvlaki.

Yum Yum Yummy Yum :)

Double Recipe Day..

I haven't eaten such a delicious lunch in a very long time. Thai Chicken-Broccoli Wrap is beyond delicious and it's only:
191 calories, 18g protein, 16g carbohydrate, 6g fat (1g saturated), 2g fiber

Makes: 6 servings

Ingredients
12 ounces skinless, boneless chicken-breast strips
1/4 teaspoon garlic salt
1/8 teaspoon black pepper
Nonstick cooking spray
2 cups packaged broccoli slaw
1/2 teaspoon ground ginger
3 tablespoons creamy peanut butter
1 tablespoon reduced-sodium soy sauce
1/2 teaspoon minced garlic
3 10-inch whole wheat tortillas, warmed

Directions
1. Sprinkle chicken strips with garlic salt and pepper. Coat a skillet with cooking spray. Add chicken; cook over medium-high heat for 2 to 3 minutes, or until no longer pink. Remove from pan; keep warm. Add broccoli and 1/4 teaspoon of the ground ginger to skillet. Cook and stir for 2 to 3 minutes, or until vegetables are crisp-tender.
2. In a saucepan, combine peanut butter, 2 tablespoons water, soy sauce, minced garlic, and the remaining ginger. Heat over low heat until smooth, whisking constantly.
3. To assemble, spread tortillas with peanut sauce. Top with chicken strips and vegetable mixture. Roll up each tortilla, securing with a toothpick. Cut in half; serve immediately.

I woke up and ran:

After my run and before I hit the gym, I had sliced strawberries and water for breakfast. For dinner I made chili; it was ok. I say only ok because it was a little bland.

Super Light Mexican Chili con carne with beans

4 garlic cloves, minced
1 medium yellow onion, cut into find dice
1 green bell pepper, seeded and cut into fine dice
One 35-ounce canned whole plum tomatoes, roughly chopped juices reserved
3 tbsp chili powder
2 tbsp ground cumin
12 ounces ground turkey breast
One 14-ounce can black beans, drained
1 cup shredded 75% reduced fat cheddar cheese

1. In a dutch oven, add garlic, onion, pepper, tomato, chili powder, and cumin. Bring to a boil, and then reduce to low, cover and simmer for about 8 minutes (until the veggies are tender).
2. Raise the heat back up to high and add the ground turkey. Make sure you break up the turkey. Add black beans, salt, and pepper to taste. Bring to a boil, and then reduce to lower, cover and simmer for about 8 minutes (until the turkey is cooked)
3. Top with cheese, if desired.

Nutritional Facts:
Calories: 287
Fat: 4.6 g
Protein: 36 g
Carbs: 32 g