Be NICE to YOU

Pick something that makes you feel good…

I’ll give you some suggestions to get you started, but pick anything that sounds good to you.  Honor yourself by showing yourself care. 

• Drink too much coffee, tea, soda?  Try drinking just ONE extra glass of water a day.
• Try eating ONE extra serving of Fruit or Veggie one day a week.
• Add GOOD STUFF!!!!

Recovered from NY Eve "Cheers"??

Everyone knows that small people can't drink as much as large people-----well unless you work really hard to build up a tolerance.  None the less, even though the "toasts" are over, now people are thinking about cutting back a bit to lose a pound or two.

This news clip has sound health info.

Champagne only has about 90 calories a glass

Eggnog is full of fat---plus the whiskey shot----YIKES.

Red Wine has resveratrol and if you already  enjoy a glass of red wine with your evening meal, you could benefit from some antioxidants that have heart healthy benefits.  BUT don't start drinking to get those, as alcohol can have other harmful effects on your body.

Moderation in all things is the KEY.

I like the YMCA logo that encourages a balance of the Mind/Body/Spirit.

We all need healthy food in moderate portions, and exercise of the body mind and spirit to feel WELL!

So get moving on all fronts---and have a healthy, prosperous 2013.

Increased Fruit + Veggies= Increased Happiness?

Eating 7 Servings a Day Linked With Best Well-Being, Researchers Find

 Many studies site a corelation of increased health benefits with increase fruit and vegetable consumption----but increased Happiness?

According to WebMD Medical News

"By Kathleen Doheny

Reviewed by Louise Chang, MD

Oct. 11, 2012 -- Grumpy and out of sorts? Grab an apple. Or a carrot. Or a banana.
Repeat daily.
Eating plenty of fruits and vegetables seems to boost life satisfaction, mental well-being, and happiness, according to a new study.
Researchers analyzed the diet habits of 80,000 men and women in Britain.
The more fruits and vegetables they ate, the happier they were. Those who ate seven servings daily were happiest."
Who wants to be happy?  Are they willing to visit the produce aisle and find some fun things to eat?

READ MORE HERE

You Are What You Eat

Remember, the Darien Farmers Market, open on Wednesday 11 a.m. to 4 p.m. in the Mechanic Street Parking Lot continues to have new arrivals every week.  If you don’t know what is in season now or coming soon, ask any of the farmers.  Give squash blossoms, fennel or another “less common” veggie a try.  There are so many different ways that fresh vegetables can be enjoyed.  I have friends that have said they are ready for a “break from salad”-----and that is a good idea. Roasting a fresh vegetable is an easy way to turn them into fun “nibbles and appetizers”. If you toss asparagus, broccoli, beets, cauliflower, fennel or garlic with some light olive oil (try a newly pressed extra virgin or some infused olive oils from Olivette at 1084 Post Road).  The roasted veggies should be lightly browned and tender.  Obviously large beets are going to take longer than slender stalks of asparagus, so check the internet and you will find recipe options and roasting guidance.  Take advantage of local grown fresh foods at Palmer’s Market and Whole Foods also.  As the saying goes, “you are what you eat”---or a better translation, “Tell me what you eat and I will tell you what you are”, implying the notion that to be fit and healthy you need to eat good food.  According to www.phrases.org, that phrase came from Anthelme Brillat-Savarin wrote, in Physiologie du Gout, ou Meditations de Gastronomie Transcendante, in 1826.  Bon appétit!

Food and Mood-----How Close is that connection?

Rest inducing Tryptophan in turkey?
Sweets Reduce Pain?
Phenylethylamine in chocolate tells the brain you feel good?

Click here for details

Dude Food from the Sea

I was in the mood for some "light fish" for dinner----B wanted something that wasn't "all salad-y"  (I'm content with a bit of salmon on top of salad).

OK---He is not fond of bi-valves or lobster---but does like crab.
It just can't be "salad-y". 
Crab cakes with various sides is my answer for tonight.

B can have crab cakes, corn on the cob, marinated grilled asparagus, and garlic bread.
I can skip the garlic bread--no, I REALLY like garlic!  I might just have a smaller piece.
(The crab cakes will "hold together" better on the grill if you mix ahead, and refrigerate for a few hours before grilling.)

Healthy Choices With Muscle in Them!

Resist temptation with all your (Muscle) might

(From The Chicago Tribune Health)

Not only will you save your waistline by holding off on junk food. You'll save money, too.

Ellen Warren Tribune senior correspondent

July 22, 2011

You're at the takeout or Starbucks hankering for a tasty snack.

That double chocolate brownie sure looks good (410 calories; 24 grams of fat), but you know you should chose the apple (52 calories, 0.4 grams of fat).

Here's a suggestion: Make a fist before picking your dessert.

The simple act of tightening a muscle — in your hand, your calf, whatever — can help you make the healthier choice.

"Firm muscles can firm willpower and … increase self-control…. Put simply, steely muscles can lead to a steely resolve," says a study recently published in the Journal of Consumer Research.

"It's actually quite easy," one of the study's authors told me. It works because "the mind/body association is so strong," said Aparna Labroo, associate professor of marketing at the University of Chicago. She said her study was the first to show that the body, not just the mind, can influence self-control.

Like all easy solutions to temptation, this one has a caveat: It only works for people "who are predisposed to following long-term goals" said Labroo, like "engaging in healthy behaviors."

For those people, tightening a muscle — even sucking in their stomach — "might actually help them hold on to self-control and chose the thing that is less highly indulgent," Labroo said.

For "indulgence-oriented people who presumably did not wish to summon willpower," the muscle clench won't work, the study said.

So when to make the fist? At the moment of choice, when you're deciding between the brownie and the apple.

And, sadly, it's not foolproof. "It's not a magic pill. It's not going to be 100 percent successful," Labroo said.

If you stock your kitchen with brownies, you're asking for trouble. "If the food is constantly in front of you, you will probably give in eventually," she said.

Picnic Food with Pazazzzzzz

Made up Garlic Chili Shrimp the night before---and it was soooo Great Cold!
Bill & Peter (well I helped) finished off almost 2lbs!

In food processor mince:
1 2" piece ginger, peeled
6-8 cloves peeled garlic
1 bonnet chili
1 6" long green chili
2 mild-med hot red chilis
Put 2 Tbls Sessame seed oil in large skillet or wok, heat at medium, add minced spices, cook & stir for 30 seconds
then add:
1 chopped tomato2 Tbsp fresh lime juice, 2 Tbsp Nam Pla (thai fish sauce), 2 tsp soy sauce, then add 2 lbs small peeled shrimp (I leave the tails on for easy finger food)
Cook 5 minutes until shrimp turns pink.
Can be served hot over asian noodles or rice-----or refrigerate overnight for a tasty cold appetizers or main dish

Heathly Olive Oil Meets Healthy Garlic

Garlic Infused Olive Oil
1 large bulb of garlic (about 8 cloves)
1 cup (235ml) extra virgin olive oil
Separate the garlic into cloves, peel & chop into 2 or 3 pieces per clove.  In a small pot, combine the garlic & oil & cook over low heat until warm.  Let cool.  If you want a really intense garlic flavor like I do--let the oil steep longer--up to 2 days.  Strain through a fine sieve or cheesecloth & discard the garlic.
Refrigerate the oil but bring it to room temperature for use.  It will keep for several weeks in the refrigerator.
Oil infused with garlic can be used to season vegetables, meat, bread and pasta.  It is great to have around to dress summer salads.

According to the Heart.org, "despite decades of research suggesting that garlic can improve cholesterol profiles, a new National Institutes of Health funded trial found absolutely no effects of raw garlic or garlic supplements on LDL, HDL, or triglycerides..

Use Colorful Veggies as a Central part of a meal.

Farmers markets are open---so try using beatiful fresh vegetables as an importatn part of the meal---instead of a small side dish.

For starters, take a look at the fresh young greens such as Mesclun mixes made from a variety of crisp, tasty baby lettuces.  Wash and combine a variety of greens as the base layer for your salad. The more flavor the greens deliver, the more satisfying your salad will seem.

Then, roast some vegetables to coax out their sweetness.  Shop for spring potatoes and asparagus, mushrooms, peppers, summer squash, carrots, celery, beets, broccoli, cauliflower, onions and grape tomatoes. Cut as you wish into chunks or slices (leave grape tomatoes whole), toss lightly with extra-virgin olive oil, arrange on a flat baking sheet, and roast at about 425°F for 10 to 20 minutes (or toss them on the BBQ grill). Let cool slightly before adding them to your salad.There are so many choices, and you can save on time by roasting enough at one go for several meals. Keep leftovers tightly covered in the refrigerator for up to three days.

You don't even need meat to top the salad with---canned, drained beans, marinated artichoke hearts and other marinated vegetables, nuts and peanuts, tuna, olives, and sun-dried tomatoes are a fun change of pace.. You can of course add hard-boiled eggs, cooked seafood or chicken.  Top it off the sald with a modest few spoonfuls of a lovely homemade olive oil dressing, seasoned with salt, pepper, and perhaps some herbs. 

Some 9 grain bread would make a tasty side dish---and of course (for me) a glass of red wine.

 

Spring Party Food at Our House

Had fun party last night with 52 people--great weather in the sunroom & on the deck.  The Menu was items from the different places my husband & I have lived.  The Edible Spoons were wildly acclaimed! (see last item on the menu)

Menu from Bill & Carol’s Sojourns St. Louis  Toasted Ravioli Seasoned Oyster Crackers Phoenix Carol’s 90% Lean Southwest Salami Layered Dip Jakarta Frikadel Chili Lime Shrimp Singapore Papaya Star Fruit Pineapple Edible Orchids Carol’s Kitchen Darien Edible Spoons with Tilapia poached in green salsa & white wine, topped with cilantro & mango salsa

National Beer Day & National No Housework Day

What a serendipitous mash up of National holidays----So instead of cleaning, have a beer.
Even beer can have a place in a healthy diet......the key....as always.....moderation

Play with your Food on Nation PB & J Day

Today, April 2nd is National Peanut Butter & Jelly Day!

Troweling around on the web, I found  that American soldiers in World War II used their rations of peanut butter and jelly---and made a new treat. Word spread during & after the war driving up sales of peanut butter and jelly.
Try 2 Tbsp of Peanut Butter (without other added ingredients)
On 2 Fresh Slices of Whole Grain bread
Topped with 1 Tbsp of 100% fruit preserves
An All #American Favorite
#Fresh & #Healthy!!!

Free Yourself from Lousy Stuff

Free yourself from everything tyrannical-
---- busy schedules, addictions to junk food (& worse),  anxieties.
 Fill the void with easy time with friends, fresh foods, positive attitudes.

Eat Healthier Carbs

No need to cut out all carbs--just choose more healthy carbohydrates--the ones that provide vitamins, minerals & fiber such as:  Whole Grain Bread/Pasta, Barley, Brown Rice, Fresh Fruit, Vegetables, Low fat or fat free dairy foods (milk, yogurt, cottage cheese)

Less Healthy Carbs include: White bread/pasta,  Fruit or sports drinks with added sugar, sugary soda, cookies, cakes, pies, high calorie high fat dairy desserts such as ice cream

Think "I am" rather than "I want to be"

Making "healthy eating & fitness" part of your IDENTITY rather than thinking "I need to lose weight/eat better" is key to increased wellness.  What you think, and tell yourself does show up in your behavior.  So, your "self talk" needs to be positive. 

Fun Food For Christmas

It's Christmas, so enjoy special traditional holiday food with friends & family.  Enjoy in moderation & you'll feel better tomorrow.

De-Stress the Food for the Holidays

Planning, preparing and sharing traditional holiday foods can be enjoyable--or add to Holiday Stress.  Who you share food with is more important than serving lots of "perfect" holiday foods.