New Years Good Luck

In the south it is a tradition to eat black eyed peas on New Years Day.  This is believed to come from the days of the Civil War when food was scarce.  Legumes at the time were considered food for livestock, but with little food to choose from the mighty black eyed pea saved many from going hungry.  Today eating black eyed peas with stewed tomatoes is considered to bring health and wealth.  Here is a recipe that my step mom, from Vicksburg, MS shared with us about 10 years ago and I have been making it on New Years Day ever since.  Enjoy!

Chicken and Black Eyed Pea Stew

2 tsp olive oil
1 lb boneless, skinless chicken breasts or thighs, diced
1/2 c. onion, chopped
3 cloves garlic, chopped
3/4 lb tomatillos, chopped
(1) 14.5 oz can diced tomatoes
(1) 10 oz can low sodium chicken broth
(1) 7 oz can diced green chiles
1/2 tsp oregano
1/2 tsp coriander
1/2 tsp cumin
(2) 15 oz cans black-eyed peas
Juice of one lime
1/3 c. chopped cilantro
Optional: top with grated Monterey Jack cheese, chopped avocado and chopped cilantrol.

In a large saucepan, heat olive oil and lightly brown chicken.  Remove from pan.
Add onion and garlic to pan, saute until softened.
Stir in tomatillos, tomatoes with liquid, chicken broth, green chilies, oregano, coriander and cumin.  Bring to a boil; reduce heat and simmer about 5 minutes. 
Return chicken to pan with drained black-eyed peas; simmer about 5 minutes. 
Add lime juice and cilantro.

Serve in bowl with optional toppings of your choices.  Flavors really come out if cooked in advance and reheated. 

7 Cardinal Rules in Life

13 Shortcuts to Meet Your 5-a-Day Quota

Easy Ways to Eat More Fruits and Veggies

We all know we should be eating our fruits and vegetables. You’ve probably heard the recommendations for meeting a 5-a-day quota, or seen the USDA’s recommendation to fill half of your plate with fruit and veggies during each meal. And you probably already know that eating fruits and vegetables provides a number of important health benefits, like reducing the risk of chronic diseases and heart disease and helping you manage your weight. Eating a diet filled with veggies and fruits might also protect against certain cancers and reduce the risk of Type2 diabetes.  With all of those benefits, you’d think the entire human population would be chowing down on bok choy and snacking on spinach. But not everyone has a built-in love for the produce department. If you struggle to fit in your fruits and vegetables, read on for some tips and tricks to make eating a healthier diet easier than ever! Tips for Increasing Your Fruit and vegetable intake. 1. Eat a fruit or vegetable with every meal. If half a plate of fruits and vegetables seems like an overwhelming goal for you right now, start by simply adding one fruit or veggie to each meal. You can eat them as a side—think a cup of green beans with dinner or a banana with breakfast—or simply start adding them to foods you already eat. Fruit is a cinch to add to oatmeal, yogurt and cereal in the morning. Add onions and peppers to meat dishes, or pile a few of your favorite vegetables onto your sandwich. Once you start working them in, you’ll welcome the new additions! 2. Snack smart. Instead of hitting the vending machine for an afternoon pick-me-up, start snacking on fruits and vegetables. Cut veggies and hummus or sliced fruit with yogurt dip will satisfy you more than a candy bar will. 3. Drink up. While you should limit the number of calories you get from beverages, if you have trouble fitting fruits and vegetables into your busy life, work them into a drink that you can take on the go. Try out smoothie recipes until you find a few you love and work them into your rotation as a breakfast or afternoon snack option.  You can easily get several fruit and vegetable servings in a yummy beverage. If you simply want juice, look for 100 percent fruit or vegetable juice for it to count as a serving, but limit yourself to no more than one serving of fruit or vegetable juice per day, as the calories are concentrated and juice removes some of the other benefits of produce (such as fiber). 4. Slurp some soup! Soups and stews can be a nutritious, filling way to get lots of vegetables into a meal. Soup is an easy way to increase the variety of veggies you eat, too, as it can make some of your least favorite options more palatable. If you don’t make your own, make sure you know the healthy soup options at your grocery store. 5. Be ready at all times. Have cut fruits and vegetables in the fridge ready for munching at all times. Whether you buy the pre-cut options in the produce department or take the time to cut and bag it yourself, you’re more likely to eat it if it’s readily and easily available. Have hummus, low-fat ranch or fruit dip on hand, too, if it’ll encourage you to eat up. 6. Keep them in sight, in mind. Just like you keep sweets out of sight to discourage incessant snacking, keeping fruits and veggies in sight will help you think of them as an option for eating. Stock a fruit bowl at work each week and keep a bowl on the kitchen counter at home so you’ll be more likely to eat it when you’re hungry. 7. Bar hop. Next time you’re blanking on a quick, easy place to grab lunch, head to the salad bar at a local grocery store. With an endless variety of vegetables, cut fruit and soups, it’s an easy way to make sure you get a meal rich in nutrients and fiber. 8. Start smart. Make it a habit to order a salad or vegetable-based soup when you’re out at restaurants. These fiber-rich starters may keep you from overeating when your meal comes, in addition to helping you add more vegetables into your day. 9. Bag it up. It may be more expensive to buy pre-chopped lettuce mixes, but they make whipping up a salads a breeze. Throw a few into your shopping cart so you can take salads to work for lunch or have dinner salads ready throughout the week. Just make sure your salad toppings are healthy ones.  10. Use the freezer. If you buy produce in bulk only to have it rot in your refrigerator before you get to it, start using your freezer more frequently. Have a stock of frozen fruits and veggies on hand at all times so you’ll always have them ready for smoothies and easy dinner sides. 11. Chop them up. If you have a hard time crunching into big vegetables, try slicing and dicing them into a more manageable size. Shred carrots and zucchini or finely dice onions, pepper and spinach to hide in pasta sauces, hamburger patties, omelets and casseroles. 12. Pack portable produce. If you’re a snacker who gets hungry when you’re out running errands or on the way home from work in the early evening, carry easy-to-eat fruit and vegetable items for snacking. Spinach and kiwi may not be convenient on the go, but baby carrots, chopped broccoli and celery sticks are great for munching anywhere, as are no-muss, no-fuss bananas, apples and grapes. Dried fruits like raisins and prunes are easy to have on hand for a quick snack, too. 13. Find the ones you love. While you should aim for a wide variety of fruits and vegetables in your diet, don’t hesitate to stick to the handful you love if you can only stomach a few. It won’t do you any good to buy the spinach you know you hate if it’s just going to sit in your crisper until it turns into goo. Buy your favorite fruits and vegetables and eat up, while allowing yourself to experiment with new options every now and then. You never know--you might find a new favorite!

The 5-4-3-2-1 Workout

The Food-Mood Connection

You don’t need a study to tell you the obvious: There are a lot of people out there who just aren’t feelin’ the love. We see it all around us: The coworker who’s always in a snit. Impatient people in the supermarket line. Aggressive and downright vindictive drivers. Somehow, we’ve turned ourselves into Bad Mood Nation.
It’s estimated that 9.5 percent of American adults, or nearly 21 million, have mood disorders, and 18.1 percent, about 40 million, have anxiety disorders. Psychologists blame everything from our self-centered habits to the breakdown of traditional family structures. But could food also have something to do with our moods?
Stop for a moment and think about how food affects your mood. If you’re like many people, you feel fuzzyheaded and sleepy after lunch. That’s because your blood-sugar levels, which rise after you eat, suppress orexin, a brain chemical responsible for feeling alert. On the other hand, when you’re really hungry and your blood sugar is low, more-primitive regions of the brain start taking charge, and you’re more likely to become impatient, irritable and angry. After all, your distant ancestors had to be aggressive hunters if they wanted to survive.
When it comes to the food-mood connection, blood-sugar fluctuations are only the beginning. The quality and quantity of the nutrients available in our food also go a long way toward determining our emotional resiliency and stability.
The past 30 years have seen a steady nutritional erosion of the standard American diet. As we’ve become more dependent on convenience and fast foods, which are loaded with sugars, refined carbs and empty calories, we’ve neglected the well-being of not just our bodies, but also of some very complex mood machinery that resides within it.
It turns out that our moods, like our bodies, simply do much better with fresh, whole foods that provide a wealth of protein, vitamins, minerals and healthy omega-3 fats. Why? Because, at root, what we eat affects everything from our production of neurotransmitters and hormones to our energy levels and the quality of our synaptic connections – all of which can determine how well we respond to the stresses and demands of daily living.

Neurotransmitters On Tap
Brain chemicals, called neurotransmitters, are the frontline regulators of our moods. Some neurotransmitters, such as serotonin and gamma aminobutyric acid (GABA), help calm us. Others, such as dopamine, stimulate us. Having the right balance of various neurotransmitters available helps ensure that our responses and moods are appropriate to the given situation. And there’s an important connection between the food you eat and the neurotransmitters your brain produces.
Protein (think fish, chicken and other kinds of meat, as well as eggs, nuts and legumes), for example, provides chemical units known as amino acids, which form the foundation of our neurotransmitters. From there, via a series of enzymatic reactions, vitamins and minerals help convert amino acids to the full-fledged neurotransmitters our brains use to regulate mood.

Happy Fats
Although the healthy omega-3 fatty acids found in cold-water fish are not technically neurotransmitters, they, too, are essential for normal brain function and mood regulation. Recent research on omega-3 fats reflects growing interest in their mood-enhancing benefits.
The brain, about 70 percent of which is composed of fat, needs omega-3s for normal brain development in infants, for maintaining balanced moods throughout life and, especially, for moderating aggressive behavior.
Researchers believe that omega-3s and other healthy fatty acids help improve neurotransmitter activity by assisting brain cells in communicating with each other, enhancing brain-cell plasticity (adaptability) and reducing inflammation that can damage brain cells. Specifically, three studies published in the June 2006 issue of the American Journal of Psychiatry found that omega-3 fish oils can ease depression and mood disorders and lower suicide risk.

How Stress Starves Us
Many of our modern-day mood issues result from a collision between stress and poor eating habits. Stress, whether we’re talking about being stuck in traffic or having a bad day at the office, actually boosts levels of epinephrine (adrenaline) and other stimulating neurotransmitters, while suppressing calming ones.
This shift in our neurotransmitter balance is made worse because our eating habits tend to slide when we’re stressed. We skip meals, consume more caffeine and sugar for energy, and succumb to fast-food meals rich in sugars (soft drinks and shakes) and sugar-like carbs (buns and fries).
In addition to messing with our blood-sugar and hormone levels, these foods provide little in the way of high-quality protein, vitamins and minerals. As a result, they put stress on our bodies and demand metabolic resources without offering us any benefit in return.

Brain Food
Wondering about the proper care and feeding of your emotions? Not surprisingly, the same general dietary habits recommended for good general health, and heart health in particular, also lay the biochemical foundation for better mood management and emotional resilience.

First, as a general rule, opt for whole foods that are rich in protein, complex carbohydrates, healthy fats, vitamins and minerals – all the ingredients you need for making neurotransmitters. Focusing on such foods will help limit your intake of calorie-dense sugary and starchy processed foods that offer little or no nutritional value. If you exercise and need extra carbs for energy, eat more fruit and carb-dense vegetables.
Second, eat a protein-rich breakfast, such as eggs with whole-grain toast or fresh fruit. Skipping breakfast or eating a bagel on the run wreaks havoc on your blood sugar and leaves you more sensitive to stress. The protein in eggs quickly stabilizes your blood sugar and provides amino acids for your neurotransmitters.
Third, eat regular meals and make sure each includes some high-quality protein. Doing so keeps your blood sugar stable and also gives you the building blocks you need for making neurotransmitters.
Fourth, when you cook foods, cook them lightly, either by sautéing or stir-frying. Overcooking alters the protein structure, leaving it resistant to normal digestion and assimilation for neurotransmitter production.
Fifth, do your best to avoid fast foods, such as burgers, fries and fried chicken, as well as packaged microwave meals. All of these foods tend to be high in sugars, sugar-like refined carbs and unhealthy trans fats. (Trans fats interfere with how your body uses omega-3s.) Avoid soft drinks: The sugary ones can affect your blood sugar, and there’s some evidence (albeit controversial) that those sweetened with aspartame can negatively affect neurotransmitters. Similarly, go easy on coffee and, especially, sweetened coffee drinks (some contain a whopping 730 calories – almost half of a woman’s daily needs). Taking in excess calories in liquid form tends to discourage people from eating regular, nutritious meals

By Jack Challem, Lifetime Fitness

The Power of Positivity

“Not only does the future look bright when the attitude it right, but the present is much more enjoyable too.”~John C. Maxwell

The human body is simply an amazing thing, allowing us to run marathons, lift weights, and compete in events people are still dreaming up each year, but without the right frame of mind, the power of the body is all for naught. Our mind is responsible for our attitude, and our attitude often determines how our days will progress. Attitude is often defined as “an expression of favor or disfavor toward a person, place, thing, or event.” This week I would challenge you to put a high priority on your attitude and spend time learning just how impactful it can be!

We’ve all heard the old saying, “he must have woken up on the wrong side of the bed,” but how many of us have really given any thought to what that means? Obviously the bed rarely has anything to do with our attitude in the morning. How we approach our day is about so much more…

Recently one of my colleagues shared a video with me that changed the way I approach my attitude. Shawn Achor, a leading expert on the connection between happiness and success, speaks about how positivity and happiness can drive our ability to be successful. While the video speaks about happiness in the workplace, it can easily be applied to your desire to live a Healthy Way of Life!

Spending time reflecting on what makes you happy may be just what you need to regain your positivity. We live in world full of pessimism, violence, and drama, which we hear about and experience each and every day. Taking time to remind yourself about the bright spots in your life can help set your steps back on the path to success. There is positivity all around you, especially within yourself. Have you taken time lately to determine where you’d like to go, where your Healthy Way of Life journey is taking you? Can you see yourself achieving your goals and dreams? If not, YOU might be creating the wall that is blocking your path to success.

Visualizing one’s best positive self and exploring gratitude may be the keys to helping break down that wall. Researchers have shown that visualizing yourself as you’d like to be is highly beneficial in improving your overall outlook and sustaining your positivity². In addition to this, taking time to express gratitude for things in your life can be a very powerful exercise in improving positivity and attitude². People who spend time on these activities will continue to see an increase in their positivity and self-confidence over time.

It’s time to see yourself succeeding. If your goal is to run a 5K, have you visualized yourself crossing the finish line and thought about how you will feel when you are done? Have you run the race in your mind? If you are trying to lose weight and fit into your old “skinny jeans,” have you pulled them out and thought about how you will feel when you button them again? Have you pictured where you will go when you get them on again for the first time? These are the types of thoughts you should have to break down the barriers that are keeping you from your successes. Create your goal, see yourself accomplishing it, and accept nothing less than a positive experience in the process!

In the video, Shawn Achor provides a challenge to all of the audience members to “train their brains to become more positive by completing the following tasks for 21 days in a row:”

• List three gratitudes for the day (3 new things each day)
• Journal one positive thing from your day
• Exercise (reflect on how you moved your body)
• Meditation (spend at least 5 minutes of quiet time alone)
• Perform at least 1 random act of kindness each day

These activities have been shown to reinforce a positive attitude, so grab a notebook and get started! Today is the day that you seize your attitude and change how you see the world. After 21 days of this activity you can begin to “re-wire your brain” to begin to see the world as a more positive place. Find greater happiness in your work, your relationships, and your health!

Life is filled with choices, and one of the most important is your attitude. Your attitude is a choice. Never forget that. Join me on the 21-day positivity challenge and reap the benefits of a life filled with the power of positivity.

 

By Julie Brown - Life Time Nutrition and Weight Loss Coach

Get Unstuck - What it takes

TED Talks are one of my favorite things to watch on a Sunday morning.  The topics covered are wide ranging, but all encompass growth in some way - personally, environmentally, culturally or spiritually.  I watched this one recently and found myself agreeing so much with what she says - especially about the 5 seconds we have when we are making a choice.  She is very straightforward and honest, maybe a little blunt, but I appreciate this about her.  I hope you enjoy as much as I did.  The name of her presentation at first appears to be offensive, however it's not what you think. 

Dr. Seuss Lessons in Life

Dr. Seuss was a wise soul!Come see Seussical, The Musical opening  tonight at the Whitefish Theatre. My daughter Emily is a cast member.  Fun for all ages! 

Choose the Right Snacks

Does your energy level flatline in the midafternoon? Do you dread exercising or find it hard to get through your walks without feeling fatigued? If so, your body may actually be low on fuel.

Going too long without eating can make you feel tired, cranky, and spacey. Small, healthy snacks or mini meals that include both protein and carbohydrates can help keep your energy levels high throughout the day. What's more, they take very little time to prepare. Most of these make a good breakfast on the go too.

While you probably don't want to eat too close to your workout, having a high-energy snack about an hour before you exercise is a great way to keep your energy level high. Today's small change is to try one of the energizing snacks below — or come up with your own healthful protein-and-carbohydrate snack to enjoy when your body needs it.

Here are some sample snacks:

• Sliced apple with nut butter (1 tablespoon)
• Turkey and tomato on whole-wheat bread (1 slice)
• Low-fat cottage cheese and a peach or pear
• A hard-boiled egg and a piece of fruit
• Almonds (1⁄3 cup) and dried apricots (1⁄4 cup)
• A yogurt-and-fruit smoothie
• Hummus (1⁄4 cup) and baby carrots
• Low-fat yogurt and fresh strawberries
• Baked sweet potato with low-fat cottage cheese
• Baked tortilla chips (10) and low-fat bean dip (1⁄2 cup)
• Reduced-fat cheese (1 1⁄2 ounces) and whole-grain crackers (5)
• Half a nut butter and banana sandwich (1 tablespoon nut butter)

Choose This Seasonal Drink to Save Over 100 Calories

Now that the Pumpkin Spice Latte craze has passed, Starbucks has rolled out a new set of hot drinks for the winter season. With enticing names like Gingerbread, Eggnog, Caramel Brulee, and Peppermint Mocha, these sweet sips sound like a fun way to kick off the holidays. But not so fast! If you're going to indulge, which one of these drinks should you choose to avoid extra pounds?

 

 

The Winner: Gingerbread Latte!

Although these lattes all sound equally festive and delicious, there is a slight difference when it comes to calories! Check out the nutritional information, from the Starbucks website. (All information is for a Grande (16 oz.) drink, made with 2% milk and whipped cream.)

Gingerbread Latte	Eggnog Latte	Caramel Brulee Latte	Peppermint Mocha
320 calories	460 calories	430 calories	410 calories
13 grams fat	21 grams fat	13 grams fat	15 grams fat
8 grams saturated fat	12 grams saturated fat	7 grams saturated fat	9 grams saturated fat
37 grams sugar	48 grams sugar	52 grams sugar	53 grams sugar

The lower-cal Gingerbread Latte is made with steamed milk and gingerbread-flavored syrup. The other drinks are also made with syrups and steamed milk, but they pack in a few extra calorie punches with real egg nog, caramel brulee topping, and mocha sauce.

Of course, you can customize your drink and slash some of the fat by ordering it with skim milk and no whipped topping. However, the sugar count is still going to be extremely high for all of these drinks (even the Gingerbread Latte contains over 9 teaspoons of sugar!).

Order a Tall (12 oz.), or even a Short (8 oz.) to get a taste of your favorite seasonal flavors without breaking the calorie bank--or, if you want the real deal, indulge in a drink with all the fixings if you can squeeze a treat into your meal plan. The holidays only come once a year, so don't deprive yourself completely of all the seasonal sweets you love. Choose one of these as a treat, not an every day indulgence. 

 

From Melinda Hershey at SparkPeople.com.

Listen to Your Pilot Light

Diet is a 4 Letter Word

A Thanksgiving Video for You

Happy Thanksgiving!

 

Practice Gratitude: A Thanksgiving Reminder

By Debra Manchester MacMannis, LCSW
If the only prayer you said in your whole life was thank you, that would suffice.” -Meister Eckhart

When Thanksgiving arrives each year, just as the number of turkeys, stuffing mixes, green beans, and cranberries seem to grow exponentially, so do the conversations about gratitude. It is perhaps why it is one of everyone’s favorite holidays. The lucky ones among us feast together on wonderful food, surrounded by friends and family, and say thanks for life, for health, and for one another. No wonder we usually feel so happy!
Although Thanksgiving as a national holiday is a specifically American and Canadian tradition, it is actually celebrated all over the globe by many different names and types of rituals. Thanksgiving is the North American version of ancient harvest celebrations that have taken place for thousands of years wherever crops were reaped and sowed. Think of the Festival of the Harvest Moon in China or the yam festival in Ghana, Africa, or the Chu Suk in Korea. Expressing thanks is a universal urge and a human strength that can be cultivated, not just at Thanksgiving but on any day.
“When you arise in the morning, give thanks for the morning light, for your life and strength. Give thanks for your food and the joy of living. If you see no reason for giving thanks, the fault lies in yourself.” -Tecumseh, Shawnee leader

The world’s religious teachers, ancient philosophers, and indigenous people have spoken about the importance of gratitude for over a thousand years, seeing it as an important virtue to be cultivated and practiced. In religious traditions, the saying of grace before each meal is a way of thanking God for the food on your table. Most parents teach their children the “magic words” of saying “please” and “thank you”. We have always known intuitively that grateful people seem to be happier with their lives and also more able to confront life’s challenges.

But scientists were latecomers to this awareness. Only in the past ten years have researchers started to take a hard look at exactly how and why gratitude leads to increased health and happiness. Now, a growing body of research is emerging that verifies not only this but much more. Psychologist Robert Emmons from the University of California at Davis is one of the prominent researchers on gratitude, now conducting highly focused, cutting edge studies on the nature of gratitude, its causes, and its
consequences. Many other researchers are following suit. They have found that gratitude helps boost the immune system and is in itself a form of stress reduction. We are also learning that adversity can, paradoxically, bring an increase in thankfulness. People who have faced losses early in life often have higher levels of optimism, suggesting that adversity can add to personal growth over time.

If you want to be inspired, take ten minutes when you can stop, breathe, and open your heart to the exquisite beauty of nature. Louie Schwartzberg has been doing time-lapse photography of flowers for thirty years. In a Ted talk, Nature, Beauty, Gratitude, his stunning images are accompanied by powerful words from Benedictine monk David Steindl-Rast on being grateful for every day.

Thanksgiving done Healthy

For many of us, the Thanksgiving meal, or meals, can really put our good intentions and well laid plans to the test.  However, it doesn't necessarily have to be filled with unhealthy, sugary, fat foods.  Many Thanksgiving side dishes can be tweaked a little to shave off the fat, salt and sugar, so that you can indulge, enjoy and be proud of your success at the end of the day.  Here are a few recipes that help support the choices you have made, but still taste really yummy!

Yam Bake with Maple Syrup and Cinnamon Pecans
3-4 yams
1 cup raw cranberries, sliced in half
1/2 tsp soy sauce or tamari sauce
1 egg **See substitution below if you are going egg free
2 Tbsp maple syrup
1/2 cup pecans
3 medium sized tangerines
2 tsp oil
1/2 tsp cinnamon
1/4 tsp nutmeg

Bake the yams in oven at 370 degrees until soft in the middle.  Lightly coat skillet with oil, place pecans, maple syrup and cinnamon in pan. Cook and stir often until toasted, about 5 minutes, remove from pan and allow to cool.  When pecans are cool enough, break them apart into small pieces and set aside.  Set oven to 350 degrees.  Puree tangerines in a food processor or blender.  When Yams are cooked and have cooled, remove skin and mash in a large bowl. Add tangerine puree, egg, nutmeg and Soy sauce or Tamari and stir. Fold in the cranberries and transfer to a 1 1/2 quart casserole dish coated lightly with oil.  Bake for 30 minutes.  Top with pecan mixture and bake for another 10 minutes.

Grain Free and Dairy Free Pumpkin Pie  As many of you know I cook dairy and gluten free because my daughter has some food intolerances.  Here is a great recipe that fits the bill and tastes great.  It is a little higher fat, but the fat is from nuts and not partially hydrogenated fats, as would be the case of a store bought pie.  

Crust:
1 cup of almonds or pecans, or mixture, finely ground in blender until flour consistency
3 Tbl coconut oil or other oil
1 egg
1/2 tsp cinnamon

Filling:
1 15oz can of pumpkin, no sugar added
1/4 cup honey
1 Tbl pumpkin pie spice
3 eggs
1 tsp vanilla
coconut milk to thin - not more than 1/3 cup

Preheat oven to 325.  Grease pie pan with oil and mix crust ingredients by hand in a medium sized bowl.  Press crust into bottom and sides of pie pan and put in the oven for 10 minutes while making the filling.  In the same bowl, combine the filling ingredients, except coconut milk and mix using a blender.  It should be smooth and spreadable, but not pourable.  Add coconut milk if needed to thin slightly.  Remove crust from oven as it barely starts to turn brown.  Pour/smooth the filling over the crust and return to the oven for about an hour or until the center is no long jiggly.  It will set more as it cools.  

Start Talking to Yourself Nicely!

In a recent study published in the journal Psychology of Women Quarterly, 93 percent of college-age women admitted they fall into the fat talk trap — picking apart their own body flaws among friends, possibly to elicit those “no, you look great!” responses.

But bashing their belly bloat isn’t the only harmful thing that women routinely say aloud. From “I’m soooo stressed out” to “Yikes, I’m sorry about that,” many seemingly harmless everyday phrases are actually more loaded than you think — and they have the power to whittle down your self-confidence and raise your levels of anxiety and depression, says Shoshana Bennett PhD, a Sonoma, Calif-based psychologist.

Chances are you may not even realize you’re making such statements, or that they’re self-deprecating, Dr. Bennett says. “You should talk to yourself as you would to a very close friend. Most of us wouldn’t dream of uttering to someone we adore the little putdowns we say to ourselves.”

Everyday Health asked experts to share the very worst kinds of things women say — and how to spin that toxic vocab into positive thinking.

 

1. “Look at my arm jiggle.”

The situation: Over a glass of pinot with your BFFs, girl talk suddenly turns into a competition of who hates their body more. 

Why it’s unhealthy: Pointing out and focusing on the alleged jiggle, whether to friends or yourself, is harmful to your body image and self-esteem. Even if your intent is to seek an image-boosting compliment, it can backfire, prompting you to agonize even more over your body flaws and making you feel worse.

Next time, say: “Did I tell you about the cool project I’m managing at work?” or “I love your new haircut!” The point here is to spend time with your friends celebrating each other’s successes instead of commiserating over flaws.

2. “You always…” or “You never…”

The situation: Your husband leaves his dirty dinner dish in the sink. Again. And again.

Why it’s unhealthy: These unproductive taunts have the potential to snowball out of control, so you suddenly find yourself fighting and screaming about big issues like money or parenting instead of the pile of plates, explains Marianne Gillow, PhD, a psychiatrist in private practice in New York City.

Next time, say: “I have a problem with…” Describe the bothersome behavior in a precise way, which allows you to get to the nuance of the fight, and settle it quickly. “If you’re going to fight with a loved one, it’s best to keep it as specific as possible,” Gillow says.

3. “I’m such a pig.”

The situation: You feel guilty about inhaling an entire bag of pretzel M&Ms, so you confess to your co-worker about your diet slip-up.

Why it’s unhealthy: This self-judgmental jab picks apart your self-esteem, making you more likely to binge further, creating a vicious cycle. In many cases, you’re actually saying it in hopes of getting reassurance from your friends that you are not, in fact, a pig, which is equally as dangerous. “If you’re depending on someone else to tell you how to feel, you’re not taking responsibility for your own confidence and happiness,” says Bennett.

Next time, say: “That was so yummy.” Simply enjoy the indulgence and vow to eat something healthy at your next meal or snack. Or, if you’re eating to the point of discomfort, be aware of your actions. “Make a mental note so you can choose differently next time,” says Bennett. If you turned to the vending machine after a particularly stressful meeting, brainstorm a smarter solution for next time, like venting to your office best friend or taking a mind-clearing walk.

4. “I’m soooo sorry.”

The situation: You brush up against someone in the elevator. Or ask a question in a big meeting. Or fumble around in your wallet and take too long to pay the cashier at the coffee shop.

Why it’s unhealthy: “Over-apologizing for minor, unnecessary things can do a number on your self-worth because you’re basically saying, ‘I’m not important,’” Bennett says.

Next time, say: Nothing at all. Bite your tongue and reserve those earnest apologies for acts that truly deserve them.

5. “Ugh, I’m beyond stressed.”

The situation: You stare at the 72 unread emails in your inbox or your three-page-and-growing to-do list and throw up your hands in despair.

Why it’s unhealthy: With four small words, you imply incompetence. “A lot of times we speak in terms of ‘all or nothing,’ and those statements lead nowhere but down,” says Bennett. Take a step back and have another look at the situation. You’ll probably realize that you’re not falling apart, but you could just use some help prioritizing or delegating. You’re only human, and you can pretty much only do one thing at a time.

Next time, say: “I’m feeling challenged right now.” This puts you in a solution seeking mindset and you can figure out what to do to move forward.

6. “I can’t afford this.”

The situation: You ogle a gorgeous pair of strappy sandals in your favorite department store (and put them right back down after seeing the price tag). Or you go into sticker shock when the travel agent tallies the cost of the Caribbean cruise you were thinking of booking for your anniversary.

Why it’s unhealthy: When you use the word “can’t,” you’re acting as if you’re not in control of your own situation, and so you limit your possibilities. “Most likely, with some creativity, you could find a way to buy those shoes or take that trip,” says Bennett.

Next time, say: “I choose not to spend money on that right now.” This empowers you with the option of spending money later and brainstorming about how to budget for it.

 

Post is from Everyday Health.

Motto for Your Day

The Truth About Grains: Whole and Refined

The Truth About Grains: Whole and Refined

When ground into flours, most grains act like sugar in the body, triggering weight gain, inflammation and blood-sugar imbalances. Here’s why whole kernels are a better option.

ExperienceLife.com | Healthy Eating

By Catherine Guthrie / July/August 2012: Healthy Connections

Flour is hard to sidestep come mealtime. Breakfast brims with toast, bagels, cereal, pancakes. Lunch is built around sandwiches, wraps, pasta, pizza. And dinner may come with its very own breadbasket.

Flours are produced by crushing grains into fine powders. And those powders form the basis not just for breads and buns, but for a huge variety of processed foods, from cereals, crackers and pizza dough to cookies, cakes and ice cream cones. As a result, the average American now eats 10 servings of refined grains each day.

As our national appetite for flour has inched up, so has the incidence of diet-related ills, such as obesity, heart disease and diabetes. Coincidence? Many nutrition experts don’t think so. When they weigh the evidence linking food choices and disease, they see the white, dusty fingerprints of flour everywhere.

“Now that trans fats are largely out of the food supply,” says David Ludwig, MD, PhD, director of the New Balance Foundation Obesity Prevention Center at Children’s Hospital Boston, “refined carbohydrates, including refined grain products, are the single most harmful influence in the American diet today.”

Flour started out as an ingenious fix to a vexing problem. Grass seeds were plentiful, but the tough outer shell (the husk) made the seeds difficult to chew and digest. Early humans outsmarted the seeds by grinding them between stones, crushing the outer layers to get at the goodness inside. The result — a coarse powder — was the first whole-grain flour.

The downside was spoilage. Crushing the germ released its oils, which quickly turned rancid when exposed to air. With the advent of industrial milling in the late 1800s, machines began filtering out the germ and pulverized the remaining endosperm into a fine, white powder that lasted on the shelf for months. And so all-purpose white flour was born — along with a host of health problems.

Beneath their rigid architecture, whole-kernel grains conceal an array of vitamins, minerals, phytonutrients and fiber. But when machines pulverize kernels into flour, even whole-grain flour, what’s left behind is a starchy powder capable of wreaking havoc on the body.

The White Menace

Flour, as opposed to whole-kernel grains, is easy to over consume because most flour-based foods require little chewing and go down rather quickly. “It is so much easier to over consume any food where the work of chewing or digesting or separating fiber from starch has been done for us,” says functional nutritionist Julie Starkel, MS, MBA, RD.

Over consuming flour can lead to a number of problems in the body, including:

Blood-Sugar Blues. Smashing a whole-kernel grain to smithereens means it digests faster. Rapid-fire digestion causes blood sugar to spike, which causes a rise in insulin. The result? Not only are you hungry two hours later, but you are also paving the way for insulin resistance and diabetes. “The difference between a whole-kernel grain and a processed grain all boils down to the glycemic index, which is how quickly the body turns food into fuel, or glucose,” says Gerard Mullin, MD, FACN, director of integrative gastroenterology nutrition at Johns Hopkins Hospital in Baltimore, Md., and coauthor of The Inside Tract: Your Good Gut Guide to Great Digestive Health(Rodale, 2011). Foods made with wheat flour are particularly damaging. A carbohydrate in wheat, called amylopectin A, is more easily converted to blood sugar than just about any other carbohydrate. Two slices of bread made with whole-wheat flour raise blood sugar higher than six teaspoons of table sugar and higher than many candy bars.

“If we were evil scientists and we said, ‘Let’s make the most perfect poison,’ it would be wheat,” says preventive cardiologist William Davis, MD. (For more on why Davis advises against  eating any kind of wheat — including even whole-kernel grains — check out his book, Wheat Belly: Lose the Wheat, Lose the Weight and Find Your Path Back to Health (Rodale, 2011).)

Food Cravings. Over the past 50 years, the amber waves of grain our grandparents enjoyed have been replaced with modern, high-yield dwarf strains of wheat that produce more seeds and grow faster. The result is a dietary wild card, says Davis: “Agricultural geneticists never asked if these new strains of wheat were suitable for human consumption. Their safety has never been tested.” One of the biggest changes in modern wheat is that it contains a modified form of gliadin, a protein found in wheat gluten. Gliadin unleashes a feel-good effect in the brain by morphing into a substance that crosses the blood-brain barrier and binds onto the brain’s opiate receptors. “Gliadin is a very mind-active compound that increases people’s appetites,” says Davis. “People on average eat 400 more calories a day when eating wheat, thanks to the appetite-stimulating effects of gliadin.”

ined grain packs more calories than a whole-kernel grain because it is more concentrated. And foods that are high in grains also tend to be high in sugar and industrialized fats. These are the foods, say many experts, that are causing our obesity and diabetes epidemic.

Metabolic Slowdown. Research shows that the body may shift nutrients into fat storage and away from muscle burning in the presence of high-glycemic-index foods. In 2004, Ludwig and his colleagues at Harvard conducted a study, published in the journal Lancet, in which they fed rats diets with identical nutrients, except for the type of starch. By the end of the study, rats in both groups weighed roughly the same, but those eating a high-glycemic diet had 71 percent more fat than the low-glycemic-index group.

Inflammation. A diet high in grains stokes inflammation. When blood sugar spikes, glucose builds up in the blood like so many standby passengers on a flight. When glucose loiters in the blood, it gets into trouble by attaching itself to nearby proteins. The result is a chemical reaction called glycation, a pro-inflammatory process that plays a role in a host of inflammatory diseases — everything from cataracts to arthritis to heart disease.

GI Disorders. Studies show that the lectins in grains inflame the lining of the gut and create fissures between cells. Also, when whole-kernel grains are refined, 80 percent of the fiber is lost, and gut health suffers. “Without the fiber, you end up with rapid-release carbs in these grains, which is a bad thing for the gut,” says Kathie Swift, MS, RD, coauthor (with Mullin) of The Inside Tract. Plus, fiber helps sweep the gut of debris and supports the body’s critically important elimination and detoxification processes, which also play a role in keeping high cholesterol and inflammation at bay.

Food Allergies/Intolerances. Wheat, in particular, is one of the biggest dietary triggers of food allergies and intolerances. While the exact reason is unclear, many experts blame the higher gluten content of modern wheat varieties. A type of protein found in many grains, including wheat, gluten gives dough elasticity, trapping air bubbles and creating a soft texture. Because soft is considered desirable, wheat today is bred to have more gluten than ever before.

Acid-Alkaline Imbalance. The body has an elaborate system of checks and balances to keep its pH level at a steady 7.4. A diet high in acidic foods, such as grains, forces the body to pull calcium from the bones to keep things on an even keel. When researchers looked at how the diets of more than 500 women affected their bone density, they found that a diet high in refined grains, among other nutrient-poor foods, was linked to bone loss. A highly acidic diet also chips away at our cellular vitality and immunity in ways that can make us vulnerable to chronic disease. “Grains are the only plant foods that generate acidic byproducts,” says Davis. “Wheat, in particular, is among the most potent sources of sulfuric acid, a powerful substance that quickly overcomes the neutralizing effects of alkaline bases.”

Put Your CrockPot to Work!

It's that time of year that the CrockPot gets dusted off and brought out to the kitchen counter.  This handy device makes it easy to cook healthy meals without a lot of work.  These two recipes are my favorites - good flavors and my whole family loves them.  I will will make these and then eat leftovers for days.  You can also freeze the leftovers in the freezer if you get tired of eating the same thing for several days.  

SHREDDED BEEF STEW

This stew has a simple list of ingredients, but plenty of great flavor thanks to flank steak, a cut that's known for its excellent meaty flavor. The flank is also known for its long grainy, and sometimes tough texture. In this stew the texture is a great asset—the meat shreds apart into tasty strips after it's cooked in the slow cooker.

INGREDIENTS

• 1 1/2 cups reduced-sodium chicken broth
• 1/4 cup sherry vinegar
• 2 stalks celery, thinly sliced
• 1 large onion, chopped
• 1 large red bell pepper, seeded and chopped
• 3 cloves garlic, minced
• 1 tablespoon ground cumin
• 1 teaspoon salt
• 1/2 teaspoon freshly ground pepper
• 3 pounds flank steak, trimmed of fat, each steak cut into thirds
• 1/2 cup packed fresh cilantro leaves, chopped
• 1/2 cup chopped pickled jalapenos
• 10 corn tortillas, heated (see Tip)

PREPARATION

1. Combine broth, vinegar, celery, onion, bell pepper, garlic, cumin, salt and pepper in a 6-quart slow cooker. Add beef, submerging it by tucking the vegetables under, over and between the pieces.
2. Put the lid on and cook on low until the meat is fork-tender, about 8 hours.
3. Transfer the meat to a cutting board; let stand for 10 minutes. Shred the meat with 2 forks and return it to the slow cooker. Stir in cilantro. Garnish with jalapeno and serve warm tortillas on the side.

CHICKEN IN A POT

INGREDIENTS

3 carrots, sliced

1 onion, sliced

3 stalks celery, cut into 1 inch pieces

1 whole broiler/fryer chicken, 3-4 lb.  Remove innards and rinse.

1/2 tsp black pepper

1 lemon quartered

1 bay leaf

1/2 cup chicken broth

6-8 garlic cloves

2 tsp dried basil

1 Tbl low sodium soy sauce or tamari

6 small red potatoes, quartered

PREPARATION

1. Put carrots, onion, potatoes and celery in bottom of stoneware.  

2. Place lemon and bay leaf inside chicken, add chicken to crock pot. 

3. Top with liquid, then salt and pepper.  Sprinkle basil over the top.  

4. Cover and cook on low 10 hours (can do High for 6 hours, but add 1/2 cup more liquid).  

5. Remove chicken and vegetables with spatula.  

Slow and Steady Wins the Race for Life!

Want to melt your midsection and whittle your waistline? A new study shows that focusing on the behaviors needed to maintain your weight first before shedding the pounds is the key to long term success. Researchers discovered that setting a goal of maintaining your current weight and developing the tools to succeed at that initial easy goal works better for long term weight loss results.. They termed this approach "relaxed attention" to weight.

Reporting on the new study in her Oct. 31 Shape blog, registered Dietitian Cynthia Sass explained that Stanford scientists evaluated more than 260 overweight and obese women. One group started a 20-week weight loss plan immediately while the other were taught how to maintain their weight for the first eight weeks. After two months, the first group learned to maintain while the second began the diet and exercise program. Although both groups lost an average of 17 pounds at the end of the study, the scientists received a shocker when they checked in a year later. That first group had regained seven pounds, more than twice as much as the women who began by focusing on maintenance.
What the new study reveals: Cynthia points out that by "taking the pressure off of losing weight," you can focus on the "foundational skills and mindset changes for long-term." Although being aware of your weight is key, it's also essential to understand that shedding extra pounds and maintaining your goal weight results from a healthier relationship with food. In other words, that "relaxed attention" can relieve the stress of focusing on your weight and help you finally win your battle of the bulge.

Sugar and Your Health

FOR DINNER TONIGHT

ZUCCHINI WITH QUINOA STUFFING

This is an easy light lunch or dinner option.  I will make this ahead of time and have some for dinner, then the leftovers for lunch.

 

From Real Simple

  

1/2 cup quinoa

4 medium zucchini

1 15 oz can cannellini beans, rinsed

1 cup grape or cherry tomatoes (or substitute red bell peppers)

1/2 cup almonds, chopped

2 cloves garlic, chopped

1/2 cup grated Parmesean

3 Tbl olive oil

 

• Heat oven to 400 degrees.  In a large saucepan, combine the quiona and 1 cup water and bring to a boil.  Reduce heat to medium-low, cover, and simmer until the quinoa is tender and the water is absorbed, 12 - 15 minutes.
• Meanwhile, cut hte zucchini in half lengthwise and scoop out the seeds.  Arrange in a large baking dish, cut side up.
• Fluff the quinoa and fold in the beans, tomatoes (or peppers), almonds, garlic, 1/2 of the Parmesean and 2 Tbl of oil.
• Spoon the mixture into the zucchini.  Top with the remaining oil and Parmesean.  Cover with foil and bake until the zucchini is tender, 25 - 30 minutes.  Remove the foil and bake until golden, 8-10 minutes. 

 

Explore the possibilities....