Keeping it Simple; Resolutions for a Happier, Healthier New Year!

Over the past couple of years I have been simply shifting the paradigm with respect to goal setting and consciously eating and splurging.  I no longer pick a numerical mark to "get to" because I've noticed it's not realistic for me and I don't stick to those types of goals. I would get there (or close) and then sabotage myself (because I knew it was ending anyway) and just go right back to what I was doing before (or worse).

Now I set simple pattern or routine modifications for myself (kinda like baby steps) to help achieve goals and just improve the quality of my life across the board.

For example; Last years nutritional goal was to get off of the supplements I was taking, and just eat my vitamins. I introduced consistent juicing and green smoothies. This year I'd like to stay off the suplements but it's hard to eat "enough" veggies so I resolve to double my veggie in-take, in particular 1 full serving of dark leafy greens (green smoothies count!) and a smaller serving where it's added into something. I used to sneak in veggies for my husband to eat and now I'm finding I should really do this with myself! Additionally, I plan to vary daily exercise to the best of my ability within a week.(I'd like to rotate, yoga, walking, stretch and cardio with some light resistance or weight training for toning, and will need to find a balance for all of this within my body and schedule.).
This might sound like a lot but I'm actually building on from last year. 2011 my goal was just to walk and stretch everyday, even if it's only in 15-20 minute bursts. I was actually able to stick to it! It didn't happen every single day but I did my best and stuck with it and now am in far better physical shape than I ever was as a kid. To keep me on track I accounted for days I wasn't able to walk and made up for it the next day (did a longer or hilly walk with sit ups if I missed the day prior).
I also am starting to introduce cardio this week. I signed up for a free week trial at a nearby gym and am LOVING the Zumba classes- no joke, they are SO fun! My original intention was to try out the gyms so I could find one I liked and not pay a hefty monthly fee for. Also, so I'm not super irritated with all of the crowds the come in January. December is actually a very peaceful month at the gym ;o)

I also downloaded an exercise pyramid to help get me started. I'll try their suggestions and see what works best for me!

Back to greens: The purpose of the double dark leafy greens is that I know this is something I will continue to refine. First, I love greens (I just don't always eat them twice/ day). They make me look and feel 10 years younger, Also, if i've eaten my double veggie intake I won't have any guilt about splurging whether I made the treat or not. it's  kinda like doing your homework before you go out and play- or at least that's a simple analogy. They are also SUPER cleansing and highly nutritious so I know my bases are covered. It's like treat insurance for me, lol!

Perhaps this is my alternative to a crash diet, excessive exercise and/ or a cleanse that I may or may not stick with. (I already know i won't be ready until at least March ;o)

I mainly eat what I want when I want and sometimes add dark leafy greens to the main meals of the day. (I just want to do this more often). My strategy is to try to plan ahead with recipes to prevent boredom and wash and chop veggies when I get them so I have them ready to go. This is a huge time save AND I know I'll actually do it if I can just quickly add it to what I already have in the fridge or what I'm already eating.

 Sometimes Soup...

 Kale and Butternut Squash salad

 Beet Greens and Pasta

 Simple Rainbow Chard and Onion sauté

 Turkey Burger and Chard Bowl  (noticing a bowl theme this winter...)

If you're not quite into dark leafy greens Chard is a great one to start off with. It has a nice, mild flavor (raw or cooked) it's delicate in texture and really goes with basically everything if you want to add it as a side dish. 

Each year my daily doings become SO much healthier and more balanced and my splurges are conscious (although not always planned) and mostly reserved for celebrations.This way when I do splurge (and it is necessary) I just enjoy!

December Snacks & Tidbits

In addition to the research project I finished the business plan (ok not really I could literally work on that thing forever).  Then I did a trade with a yoga instructor/raw foods chef (I helped her prepare for her annual holiday party. SO much fun!). No pics of yoga :o) but here are some of the treats we made:

Can't Believe it's not Pumpkin Pie 

OK,seriously, I couldn't! This was already made when I got there- out of carrots and an ingenious spice combination. My contribution was the icing and plating.

Mediterranean Apricot Mousse Cups

Chocolate Candy Cups

Holiday (raw-Eggless) Nog 

(This nut and irish moss based nog did have a little rum in it- which seriously brought it home. SO GOOD!)

 Quick Fish Dinner

What kind of a blogger (teacher) would I be if I didn't apply my new essential mineral findings. Aware of how thin I was stretching myself (and the imbalance in the ratio of food intake and too much sugar) I sought to make a semi-homemade super nutritious, super cheap, super tasty dinner. This is what I came up with!

Ingredients for Semi-homemade Lentil Fish "meal in a bowl": 

• 1 package of frozen Tilapia (not first choice but it's $2.99 for a package of 2 or 3 fillets at the Whole Foods)
• 1 can Amy's Organic Lentil Veggie soup (LOW SODIUM is important to me because fish are actually quite salty -even if they don't taste that way. Less is often more... if you need a bit more salt you can always add more, unfortunately especially with salt, its' not an option to take away. BONUS: it just happened to be on sale at WF for $2.19/ can-YEAH!)
• 1 package salad (your choice. I used an arugula blend $1.99 at the WF, regular price..)
• 2 tbsp EVOO (extra virgin olive oil, if you're not familiar with Rachel Ray's EVOO ;o)
• Fresh cracked pepper (I had black on hand)
• Juice of 1/2 lemon

Serves 2
Prep Time: 10- 15 minutes

Saute fish in oil pepper the exposed side of fillet and cook thoroughly, flip. Pour can on top and bring down temperature a bit. (I started cooking on Med-Hi and turn down to Med.) While the soup heats through add a handful of salad to a bowl. Place one fillet of fish on top of salad mix, squeeze lemon juice to your liking, top with soup mixture and enjoy! If I had onions or fresh herbs (dill is one of my favorites with fish) I would have added those but it was a no-fuss stick-to-your- budget- lady meal!

Essential Mineral Follow Up

Ok, so a lot was learned for my December research project. As it turns out a lot of the foods I was eating (nuts, seasonal fruit, etc.) are rich in potassium. I now have a far better understanding of what essential minerals are, their whole food sources and why they are so important.
Additionally, I learned about stress (on-going in particular) and how it actually (literally) can deplete a healthy body's stores of essential minerals (and other vital nutrients).  I read that it can also stimulate (or simulate depending on the activity level you are actually doing because I was under stress I was actually eating less healthy and working out less). Perhaps I felt like I was "starving" because I literally was missing essential minerals, funny- interesting really- that I craved sweets and refined carbohydrates and fat- the opposite of what the body needed! I thought about one of the macrobiotic cookbooks I have... it had a section on sugar and to try to "trick" an intense sugar craving with the opposite, savory or lightly salty (veggies, brown rice or even a little steamed fish or chicken), perhaps this is why!
I found a quick reference image just incase there is a next time I'm feeling out of balance. This chart shows which minerals support what body function. You can see an earlier post for their natural whole food sources (your best bet for absorption and assimilation of these minerals). Or take a couple of minutes and search the web yourself!

Leave your drugs in the chemist’s pot if you can cure the patient with food.-Hippocrates, 420 BC

Essential Minerals & Organic Food Sources

I've been enjoying the yummy winter foods and seasonal treats and perhaps a little too much because I found myself out of balance and sensitive to sugar so (of course) I began another research project.
Here's some interesting info I found online about Essential Minerals and their whole food sources (not vitamins). 
(Didn't save the site I got these from, sorry!)

Essential minerals and their organic food sources

Since the arrival of widespread food testing in the late seventies, there has been an accumulation of evidence to support claims that many varieties of fresh produce are now deficient in essential nutrients. Mineral depletion in agricultural soils can be evaluated by primary industry research bodies such as the Department of Agriculture and Fisheries. For example, testing conducted across the NSW wheat belt in 2004 revealed significant decreases in calcium levels compared to measurements taken twenty years earlier.
As a consequence of these and similar reports, there is growing pressure upon producers to supply information about the nutrient profiles of their soils and food items. Once in place, this standard of labelling will enable the consumer to directly compare nutrient profiles of organically grown food against those raised with agricultural chemicals.
Calcium
Calcium is an essential mineral for maintaining the health of bones and teeth. It assists muscular development, and normal functioning of the nervous system. Calcium regulates blood pressure, cholesterol, and is protective against cardiovascular disease and certain types of cancer. It plays a significant role in promoting normal development during pregnancy and early childhood. From a holistic perspective, calcium assumes a vital role metabolising other vitamins and minerals, particularly iron.
It is estimated that seventy percent of women in the United States become calcium deficient at some point in their life. Typically, this will occur after menopause when there is increased risk for osteoporosis and other problems related to insufficient bone density.
The best sources of calcium are leafy organic vegetables including kale, broccoli, and bok choy. Calcium is abundantly available in most varieties of seafood, raw nuts such as almonds and cashews, sesame seeds, whole grains, dairy produce, soybeans, tofu, and soymilk. Phosphate is an important regulator of calcium absorption and should be included in supplemental calcium medications.
Iron
Frequently described as the blood mineral, Iron is required during the formation of red blood cells and facilitates oxygen transportation throughout the body. Like many key minerals, it assumes a role in metabolising other nutrients, in particular the B group vitamins. Iron regulates growth, and supports the immune system. It is essential for normal development during pregnancy and early childhood. Iron deficiency affects a significant population of women but is relatively uncommon for males.
The most reliable source of iron is organic certified lean meats such as beef, lamb, venison, and goat. Vegetarian sources of iron include kelp, whole grains, organic apricots, parsley, nuts and seeds, oatmeal, leafy green vegetables, molasses, cherries, and beetroot. Individuals with suspect levels should restrict their intake of stimulant drinks like tea and coffee as these act to inhibit efficient iron absorption.
Zinc
Zinc is an anti-oxidant mineral which supports normal immune function and wound healing. Combined with other minerals, zinc helps to strengthen the bones, skin and hair. It is important for sexual development and also plays a supporting role in the liver. Zinc is required for many of the enzymes which digest food and release the active properties of other nutrients. Zinc deficiency is linked to prostate problems, low immunity, skin conditions, and chronic fatigue symptoms. It is necessary for normal fetal development during pregnancy and for physical and psychological development through childhood and adolescence.
The best sources of zinc are seafood, organic eggs, brightly coloured fruits and vegetables, kelp, sunflower and pumpkin seeds, whole grains, poultry, black eye peas, mushrooms, organic meat, soybeans, and brewers yeast. Unfortunately many soils are deficient in zinc as a consequence of natural scarcity or unsustainable farming practices. Zinc levels can usually be increased by choosing organically certified fruits and vegetables.
Sodium
Sodium is the fluid mineral, responsible for regulating internal hydration of the body. Sodium is required for the regulation of blood pressure, cardiac function, and enables skeletal muscle and nerves to function correctly. It is necessary for digestion, and for balancing the chemical composition of blood. Sodium is naturally present in unrefined organic sea salt, kelp, coconuts, carrots, and dried fruits like apricots, figs, and raisins. Genuine sodium deficiency is rarely diagnosed; however it is extremely common for sodium intake to exceed healthy limits due to the enormous quantities found in pre-packaged and convenience foods.
Potassium
Potassium is another fluid mineral, necessary for regulating blood pressure and enabling the kidneys to dispose of waste. Also described as a nerve tonic, potassium is required for normal sensory function and improves oxygen delivery to the brain. Rich sources of potassium include bananas, green leafy vegetables, citrus fruits, organic whole grains, blackstrap molasses, avocadoes, legumes, and sunflower seeds. Stores of potassium are rapidly depleted by alcohol, caffeine, some prescription medications, and excessive dietary sugar. Potassium intake can also be diminished by overcooking staple grains and vegetables.
Magnesium
Magnesium is essential for broad range of physiological functions, including thermal regulation, digestion, and effective nerve and muscle function. It enables blood sugars to be metabolised and facilitates the absorption of other nutrients including vitamin C, calcium, and phosphorus. Magnesium assists the immune system and is an important mineral for development during pregnancy and early childhood. The best sources of magnesium are organically certified whole grains, nuts, beans, dark green vegetables, seafood, and fruit, particularly apples, lemons, and grapefruit.
Phosphorus
Like potassium, phosphorus is an important mineral for optimising sensory and cognitive processing within the brain. It assists cell metabolism and is required for the regulation of kidney function. In combination with calcium and fluorine, phosphorus is required for maintaining healthy teeth and bones. It can be sourced from organically certified whole grains and dairy produce, blackstrap molasses, kelp, seeds, and lentils.
Selenium
Selenium is an antioxidant mineral which protects cell membranes and supports the immune system. In combination with other antioxidant nutrients, selenium protects against premature ageing and certain types of cancer. This mineral is frequently depleted from intensively farmed soils. The best natural sources of selenium include organically certified whole grains, broccoli, onions and garlic, sesame seeds, brazil nuts, brewers yeast, and tuna.
Iodine
Iodine is necessary for maintenance of thyroid function, which controls energy metabolism and growth. As a trace element, iodine contributes to healthy hair, skin, and nails. It is essential for normal development during pregnancy and childhood. Iodine can be obtained from fresh vegetables grown in healthy soils. Other convenient sources are fresh seafood, kelp, and iodised salt.
Chloride
Chloride is an important contributor to electrolytic function and the control of cellular and extracellular fluids. It assists digestion and is required in trace quantities for maintaining healthy teeth and hair. Chloride is readily obtained from organic yoghurts, salt, kelp, and fresh vegetables.
Manganese
Manganese is an antioxidant mineral which combines with other nutrients to promote optimum immunity. It plays a role in the metabolism of fats and protein and also contributes to healthy skin, hair, and nails. The best sources of manganese include organically certified whole grains, green leafy vegetables, avocadoes, blueberries, kelp, green tea, eggs, and fresh beetroot.

Sweet Potato Casserole (vegan, heart healthy & gluten free)

My contribution to Thanksgiving Dinner!

Fresh Fig Newton (Gluten Free/ Dairy Free)

Totally had a craving for fig newtons and fresh figs were on sale so I thought why not make a big fresh one...

Ingredients:
Filling:

• 1 basket figs
• 1/4 cup water
• 1/8 tsp nutmeg (or cinnamon or both)

Crust: 

• 2 cups Fresh Coconut Flour  (Grind in coffee grinder or Magic Bullet approx. 2 1/2 cups of raw/ fresh coconut flakes)
• 2 eggs (pastured or organic)
• 1 1/2 tsp baking powder
• 1 tsp- 1 1/2 tsp vanilla powder/ vanilla extract (bakers choice)
• 1/4 tsp salt

Gather ingredients for crust & filling, mixing bowl and baking dish.  Wash figs in strainer, cut off ends and slice in half.

   

Add to pot: sliced figs, 1/4 cup water & nutmeg. Simmer on med-high for about 2 minutes, then turn down to medium 5 minutes more.  It should easily fall apart like photo below when you stir, except for the skin.  Add mixture to blender (or Magic Bullet) and puree until smooth, add to baking dish.

 Grind coconut flakes into flour, YUM! It tastes better than buttered flour only it has a hint of coconut &   good fat too! Add to mixing bowl with remaining crust ingredients, I use my hands to incorporate, 'cause it's fun. Perhaps its adds a little extra love as well! ;o)

 Bake at 350 for 10 minutes or until crust is golden brown. (I almost left it in too long, yikes!)

On-the-go Gourmet

Okay, been ridiculously busy lately and haven't set aside time to blog... I have been so busy in fact that I started eating out again (which took a minute but I've made peace with it) and have found creative and delicious solutions to nourish and enjoy on the go! Most places (cafés and/or restaurants) carry something that you can enjoy and not think twice about.  If you're not sure ask or find a way to make peace with it and know you're doing the best you can.
The local café I go to for wireless has a yogurt and granola bowl I order sometimes this AM I wasn't feeling it. So I brought left over (homemade) cranberry-cacao sauce, had some granola in my lunch bag from the day before in a re-purposed jar (The granola I like is produced by Thoughtful Food- I think that's what they're called. It was the "seriously seedy" kind,may need to purchase online www.thoughtfulfood.net.) and ordered a bowl of yogurt with an orange. No funny looks or snarks but he did ask if I wanted the fruit and yogurt bowl with granola instead. "not today".  I took a seat (away from the counter ;o) and doctored up my AM treat...

Cranberry Cacao sauce- just in time for Thanksgiving!

• 1 pint cranberries simmered in a 1/4 inch of water until they all burst and when stirred make a beautiful sauce. 
• Remove from heat, stir in 1-2 tsp of agave, (or your favorite sweetener, I prefer liquid ones like agave or brown rice syrup, my body seems to process them better. Every body is different so you decide what's best for you)
• grate 1-2 tsp of 100% cacao. (Dagoba sells a bar that you can just grate right into dishes, challenging to find so if you do and it's something you'll use TOTALLY worth the $6 and the impulse buy.  My sister in law found one and bought it for me, so awesome!)
• I did garnish it with a TINY bit of smoked sea salt.

Cran-Orange fruit and yogurt Parfait

To layer the "parfait"

• 1 order of plain yogurt (organic- if available) and fresh fruit (I chose bananas for the potassium)
• Stir in fiber of choice with yogurt (dried coconut, ground flax seed, etc. I used ground flax with inulin- by Spectrum Organics)
• garnish/decorate sides of bowl of yogurt with orange wedges
• spoon in cranberry sauce
• drizzle a little flax oil (mine was almost out so I brought it with me and used it up)
• 1-2 tsp of good quality granola (low sugar) and Gluten Free if you care

Admire a job well done and enjoy!

Follow up and Updates

Wowzers! I got busy sorry for the delayed update, however, I have lots to share!

Research Project Update

Other important discoveries: Carbohydrates and protein, equally vital on the nutrition list! I’m doing a faux cleanse right now and have cut out almost all refined carbs. (left sprouted products in) . 

Great alternative carbs are :

·        Starchy/rich veggies (ex:artichoke, sweet potato, yam, cauliflower- also has omegas, beans- lentil are my fav due to nutrition content AND it counts as both starch & protein),

So this experiment was fun, but a lot of work. I learned a lot though so totally worth it in the end.  There is more than just Omega 3, 6, and 9 but the research I found was pretty limited and it seems (in my brief and amateur study) that the other omegas are needed in what appeared to be trace amounts available in a variety of foods (- consult with your doctor though if you have questions. This was just a personal project that I experimented with, not advice on how to alter your diet, aka informational only!) 

Speaking of informational there is a lot of talk about seafood and what’s safe and not safe to be eating.  There are several factors that determine what is considered “safe” to eat regularly so I found some resources for you. Wait, I found some resources for me and am happy to share!;o)  They’re very interesting if anything and made me wonder, hmmm where did my dinner come from...?

Excellent Seafood guide resources:

http://www.montereybayaquarium.org/cr/cr_seafoodwatch/sfw_resources.aspx

http://www.seachoice.org/files/pdf/SC_card_2011_web.pdf

Exciting news!

            NEXT and probably the most exciting is that I have the amazing opportunity to participate in an incubator program for La Cocina. They basically help “hatch” my business from beginning to end and seasoned experts in the industry will guide me basically every step of the way.   Right now I’m in the application process which is pretty intense and feels like a part time (some days full time) job.

 I feel so humbled and moved by this non-profit organization’s dedication to helping people who produce quality homemade food products that I decided that once I go into production and start selling products I’m going to donate 20% of the profits.   I looked at institutions that really need and deserve help and 1^st I want to donate 15% to Title One (low income) Schools.  This is where the majority of my teaching and really, life experience lies and boy could they use some “extra” income now!  I’d also like to donate 5% of income to the La Cocina Program as I love and support their cause.

Check out their website at http://www.lacocinasf.org/

I may not be blogging as much. I have a business plan, application and a lot of research to work on but will do my best to share any new food projects I have, if possible. Thanks for reading and please send lots of love and best wishes my way, this opportunity was made for me, I know it!
PS. I am currently in the market for testimonials if you are interested in writing one please email me at acsinfo@gmail.com.

Essential Fatty Acid Tidbits:

FACT: Your Body Can't Live without Fat.

• The human brain is 60% fat.
• Fat maintains the integrity of the nervous system, your brain's "communication center" with the rest of your body.
• Fat is needed by all the cells in your body: Nerve cells, eye cells, brain cells and even heart cells need fat to survive.
• Your body needs fat in order to properly absorb and use crucial vitamins such as A, D, E, K and Beta-Carotene
• Fat boosts your immune system and acts as a shield to keep out harmful germs and microbes that can cause illness.

 http://www.nahanniriverherbs.com/186

Essential fatty acids (EFAs) are well, like the name says, essential for daily living. Most commonly known as Omega 3 and Omega 6 essential acids are actually categorized by numbers for accuracy and clarity. There are over 52 different varriations of EFAs including Omega 3, Omega 6 and there is also Omega 9.  Part of what is essential that I didn’t realize until recently is not just that I need to put them in my body but how they interact with each other and just how much of what the body needs.

Did you know that the human body requires a 3:1 ratio of omega 3 to omega 6? Meaning that the proper amounts are part of what is “Essential” about them. Here are a few quotes that I found interesting from the internet (I think Wikipedia).

Essential fatty acids play a part in many metabolic processes, and there is evidence to suggest that low levels of essential fatty acids, or the wrong balance of types among the essential fatty acids, may be a factor in a number of illnesses, including osteoporosis.^[14]
In the body, essential fatty acids serve multiple functions. In each of these, the balance between dietary ω-3 and ω-6 strongly affects function.

• They are modified to make
• the classic eicosanoids (affecting inflammation and many other cellular functions)
• the endocannabinoids (affecting mood, behavior and inflammation)
• the lipoxins from ω-6 EFAs and resolvins from ω-3 (in the presence of aspirin, downregulating inflammation.)
• the isofurans, neurofurans, isoprostanes, hepoxilins, epoxyeicosatrienoic acids (EETs) and Neuroprotectin D
• They form lipid rafts (affecting cellular signaling)^[7]
• They act on DNA (activating or inhibiting transcription factors such as NF-κB, which is linked to pro-inflammatory cytokine production)^[8]

Research suggests that high intakes of fish and omega-3 fatty acids are linked to decreased rates of major depression.

Basically, the moral of the story (and purpose of this blog) is know what you’re eating and why (to whatever degree you are comfortable with). Don’t take my word for it either, try it out for yourself. Set a weekly goal or challenge about nutrition or whatever area you’d like to improve and see where the results take you.

I’ve been monitoring to make sure I’ve had as close to appropriate nutritional levels as possible (manageable within the circumstance of each day, aka I don’t stress out of the place I’m eating at lunch doesn’t have fish or omega 3 containing foods, I just make sure to incorporate it with dinner or if I missed the mark that day I know I’ll eat it as soon as I can the next). I’ve already noticed a difference in my hair and skin (I started this last week actually) and have refined my challenge this week as I kept thinking I was missing the “mark” on my goal but really, I misunderstood what nutrition is all about. It’s more about an accumulation of vitamins and minerals on a daily basis so the body can do it’s job.  What I eat today is important for how the body will function not just for today but for the next week or month or however long. Ok, ok… I’ll get off the soap box now and have some fish tacos for lunch! :o)

Here's a quick and easy recipe for fish tacos (this photo is from Rachel Ray' website- her's look most like mine). PS the thought of fish tacos used to repulse me until I moved to San Diego and learned what mexican food (and fish tacos) were supposed to taste like. Yum-o as someone might say!

Ingreditents:

Taco:

1 pound cooked white fish (halibut is my favorite but it'll work with any fish, really. made salmon tacos last week and making Ahi tacos today). I pan sear or BBQ

1 package sprouted corn tortillas (or whatever your favorite is or make them homemade), warmed  (bake in oven on low or on a gas burner on low for a few minutes then remove and place in a tortilla warmer (or just before eating)

Slaw

1/2 medium green cabbage sliced as thin as possible and then into more bite sized pieces (or red cabbage is ok too. I've also used crunchy romaine hearts when I'm out)

1/2 cup fresh prepared salsa (cheat and buy in a store OR make avocado cilantro salsa and skip the mayo- see recipe below-SO GOOD!)

1 tbsp canola (or grapeseed or your fav) mayonaise

While fish cooking place tortillas in oven set to warm. Chop cabbage and place in medium sized bowl, add salda and mayo or skip to preparing cilantro avocado salsa and stir until well mixed. Set aside.

On plates arrange tortillas and assemble; fish, slaw and maybe garnish with a little hot sauce, cilantro and/or some more salsa and enjoy!


AVOCADO CILANTRO SALSA

Ingredients: 

1 small green basket of tomatillos (or about 6-7 medium tomatillos).
2 ripe hass avocados
1 bunch of cilantro
1 onion or 3 stems green onions
2 medium jalapeño (and seeds of ONE jalapeno for medium spicy- best to add less and taste, then add more), if necessary)
sea salt
Pepper

Preparation: 

Peel the leaves off of the tomatillos and throw them in the blender until creamy, I needed to add a little bit of water to get it goin'.  Next add the cilantro, jalapeño and onions.  Then with the blender running add the avocado (pitted, just spoon the meat out).  I add the salt and pepper (to taste) and after about 30 seconds stop blending, it should be rich and creamy. Hands down the best salsa ever. You can also roast the tomatillos if you prefer it that way. I used it once for green enchilada sauce it was awesome!

Nutritional Challenge

This week I am challenging myself on just how “healthy” my eating is. I say I eat healthy because I prepare my own meals and they’re generally organic etc., however, I do have my “favorites” and tend to repeat meals, snacks and treats.  I wondered, is variety really the spice of life?!?

As it turns out it is. I found a cool online tool that I used once about 6 months ago and then didn’t make the time for after that. As it turns out my habits are that I don’t always eat enough protein or carbohydrates.  Mostly my carbs come in the form of starchy veggies and fruit and protein comes from small amounts of meat and veggie sources (not soy, which is not enough).  So this week I thought I’d challenge myself to learning how to correct tendencies (even when eating out). I log on to my account at: http://nutritiondata.self.com/user/login

 Enter the food I ate that day, see where I stand nutritionally and know exactly how to balance it out the next day. It’s actually super helpful because I don’t spend time wondering what I should/want to eat for breakfast/lunch etc. I already know I ate too many carbs yesterday and now need more protein (or whatever). It also has a vitamin and mineral breakdown as well as natural food resources on how to obtain them, SO COOL.

If you’re interested in trying this as well (just to see for yourself) it’s super simple!

• Go to the above website.
• Create an account
• Go to Tools
• “      “ Daily needs calculator
• Plug in values and select calculate then add to my tracking
• Search foods by name that you ate and then add to tracking( it will automatically save to My Foods and you can reuse it to add quickly the next time you eat it.
• The next day you clear all quantities and select what you ate and press save and calculate.

If you want to take a step towards this type of challenge but aren’t quite ready for the online tool (I sure wasn’t 6 months ago!) start a food journal and write very simply, like a list of what you ate. Make sure you are ready to take this step as well and your goal/ intention with this is clear (treats are not to feel guilty about eating as a food journal is not kept to fell bad about yourself in anyway but just to bring awareness to tendencies and habits that would otherwise go unnoticed). 

Or maybe choose one area that you'd like to work on. It took me a couple months to figure out essential fatty acids, why I need them and why I should care about appropriate ratios of consumption. (I'll post more on this later if anyone is interested).

Latest Creations & Thoughts...

Here are some photos of my latest creations and modifications to some of my traditional favorite recipes and a couple of ideas:

Kale Salad: 

beginning stage of a modified version from last postings recipe :o)

Coconut Mousse: 

just like it sounds, light and delicious!

 Coconut Meese (inside joke)

Spaghetti squash with meat (turkey) sauce:

 no need for noodles here, SO GOOD and so easy!

Ingredients:                                                                                                

•  1/2 pound ground turkey thigh (this is good for 2 modest servings, adjust accordingly). Brown with a little garlic powder and fresh ground pepper
• 1 can tomato sauce (or several fresh tomatoes,  rough chop and simmer with garlic any other spices like Italian seasoning or oregano and a little oil, simmer 10 minutes, then blend)
• 1 roasted spaghetti squash (wipe or rinse squash, poke holes in squash all around so steam can let out. Bake on a cookie sheet for about 50 minutes, depending on size at 350-400. Make adjustments as necessary. Scoop out the seeds and "guts". Scrape cleaned squash with a fork and put the "noodles" in a bowl with a little olive oil while still warm. This helps them to not dry out., set aside
• Fresh veggies: I used one zucchini and 1/2 heirloom tomato, diced.
• Fresh parsley, about a 1/4 cup minced (I put a little in the sauce, mix in a little with the noodles, while they're waiting ;o) and save a little for garnish)

 "Fake" cleanse vs. Juicing

Sometimes I want to do a cleanse but I'm just not into it, not even a "fake" one (see earlier posting), or I forgot my lunch/ didn't have time to prepare one... so I juice.
Note: the purpose (for me anyway) of juicing is to nourish the body without overwhelming it with food to digest. Juicing will replace one meal and I usually will wait about 4-6 hours or so before eating again (just to get the maximum benefits as it helps to detoxify the body).

There are a couple ways to do this; At home or from a fresh (organic) juice place (sorry Jamba I usually get these at the farmer's market- instead of the chocolates or pastries). 

I have to be honest the best results come from fresh juiced greens and fruit juice (for me about a 60veggie/40fruit ratio) that is probably too green for most but mixed with fruit juice they really can taste delicious. Start 50/50 and when your ready experiment!

This is how I do it:

Method 1: Use a blender and a nut milk bag or fine mesh strainer (and maybe a bowl depending on what you have at home):for the "green juice" then blend with your favorite fresh fruits.Keep the ratio at least 50/50 to start and include one ground veggie like chopped beets and or a carrot (these are best juiced because they're so sweet but you decide).

Method 2: use a juicer. Slice, peel (some juicers you can skip this step) and juice

Method 3: buy it but only if it's fresh (aka you can watch or hear them juice it)

TIME SAVER: Plan ahead!

One trick I use to stay on track is to make two or extra of whatever I'm preparing so I have some food "ready made" on those days you are running late or just don't have time to prepare food.

Kale Salad with Avocado and Apple

Dad is exploring healthier eating and during our most recent phone conversation he seemed to be getting bored with his diet so I asked if he's eating any dark leafy greens.  "I have kale in the fridge" was his answer, "great, it needs to go in your body" was mine :o)  Lol, love you dad! I told him how great dark leafy greens are for you and they will give you an extra little pep in your step when eaten regularly. I also asked if he's tried raw green salads, these are the most bang for your buck. I didn't care for the texture of them unil I learned how to chiffonade and prepare this type of salad now I LOVE them. Hope you all will too. 

KALE SALAD WITH AVOCADO & APPLE

Ingredients:

*1 bunch of kale, thick stems removed and chiffonade (see re-post of how-to below). If I don’t have a full bunch of kale I do half kale and half collards, spinach works too
*1 ripe avocado, diced
*sea salt and freshly ground pepper
*3 tablespoons olive oil
*lemon, lime or your favorite vinegar (balsamic and apple cider- raw are my fav.)

*1 carrot, well cleaned & sliced into thin half moons, grated or try julienned (I make these a lot so you’ve got to mix it up or you’ll get bored)
*1 small, green apple (Granny Smith), sliced thin, or whatever crunchy fruit/ veggie you have sometimes I use asian pear (SO good) sometimes celery, you decide
* optional 1 handful of dulse flakes- and not cheap but worth it. Salty and savory flavor and packed with trace minerals and essential B vitamins (that most fruits & veggies no longer contain)
* optional 1 handful fresh herbs like mint, basil, cilantro (substitute lime for lemon or vinegar) or your favorite, minced

VARRIATION:

1. "Must go" (this is my mom's phrase for all the veggies you need to eat up. I make this version the most often).
2. Almond/ Chicken:

·        1 Chicken breast diced

·        1 large handful of raw or toasted almonds, walnuts or pine nuts (healthiest option is to buy nuts raw, soak them and toast them yourself. Reason: nuts with “skin” have enzyme inhibitors which actually slow your digestion, when you soak them they break down and your body is better able to absorb most the nutrients.

Preparation:

1. Place kale in a large bowl with the avocado. Add salt, garlic, lemon, lime OR vinegar and olive oil. Mix very well, “massaging” the greens for about 3 minutes or until “soft”.

2. Reserve a small handful of the carrot and apple slices for garnish- if you’d like, then gently fold the rest into the kale mixture reserving the dulse for last. It is very salty and it is best to taste 1^st and adjust to your liking.

How- To Chiffonade

De-stem greens, here's a You Tube link...

http://www.youtube.com/watch?v=MqKns6Qm8jI

Note: this is Dino (or Lacinto) kale, easier to start practicing with because the leaves are not curly. The other images show collards, basil.

Stack on top of each other and roll up like sushi

Begin thinly slicing the kale all the way until all is sliced (as thin as you can get it) I go down the middle horizontally to get even smaller pieces, you decide which you like best.

Exploring Natural Resources

I am on a leave of absence from work this year and the budget is far tighter than it’s been in awhile. It has been rather enlightening in the sense of re prioritizing and I have taken an interest in utilizing natural resources.  There are so many free things to enjoy in the bay area, why bother spending the money- if you don’t need to!?!

For the holiday weekend I went to one of the local parks (which includes a native California botanical garden), SO cool!

Bridge connecting exhibits

                                                        

                                      Flower on above bridge

                   I was so entertained by the name of this plant.

Whoa Mama Toast

My mom and I invented this quick and seriously satisfying breakfast while she was recovering from surgery. She wanted toast but something more sustaining than bread and butter or jam.  This is what we came up with:

Inspired by my husbands obsession with Toasted PB &J’s (yum!) we used what ingredients she had aka raspberry creamed honey instead of the jelly or jam. I took one bite and said “whoa mama that's good!”, hence the name. Here’s what you need:

• Favorite nut butter (mine is almond because of nutritional value, more protein and fiber, etc. than other’s)
• Fav.  Bread for toasting (All I had was rye today, lol still tasted good to me)
• Good quality honey (if you are interested in trying some seriously amazing honey go to http://www.beekind.com/

1. Toast bread
2. Spread nut butter evenly on toast
3. Spread honey evenly on toast
4. Pop the toast back in toaster oven, on top of toaster or in the oven on low heat for a minute or two just until the nut butter is all melty. 
5. Variations: mom butters the toast before adding nut butter, I like a tiny bit of good quality olive oil mixed in after I add nut butter.

(NOTE: I highly recommend a good quality honey as it really is the star of this breakfast or snack)

Summer Comfort

It feels like ages since I last blogged. Sorry I was MIA for awhile. Mom had hip replacement surgery (everyone reacts to this and says "oh, no" but it was planned and overall a VERY good thing) and we ended up inventing a new inside joke. "Surgery is fun".   This just really and all inclusive phrase to help us keep a positive attitude with all the twists and turns that are included when you or a loved one undergoes major surgery. None of us were prepared for it no matter how much we "tried" to. Everything is great now but the process to get us here was quite the adventure. I am also very fortunate to have this time to share and reconnect with family.
I made mom a recovery cake a day or two before she was able to go home to help cheer her up.  She did NOT like being stuck in the hospital. I used a friend's Roll Cake recipe to make this cake and garnished it with strawberries, powdered cocao and a drizzle of raw honey. Inside and on top is fresh (organic) whipped cream (mom's fav).

During this process the health food nut when into major comfort food cravings. Here's what I came up with, because I still have to eat healthy.
First I was craving hashbrowns like my dad used to make when we were kids. Crispy, salty and greasy on the outside and a little soft on the inside. I wasn't feelin' potatoes though so I made parsnip ones instead and nicknamed them Parsnip Pancakes. 2 weeks later whole foods had them on sale. Great minds must think alike!

I remembered how dad used to make hash browns and saw some Potato Latkes in the Whole Foods and made up my own recipe. Super simple (though a little bit time consuming if you don't have a food processor). First I gathered up the ingredients:

• 3 parsnips (look and taste like carrots if you've never had them)
• 2 carrots
• 1 onion (any size, type. I used a medium yellow)
• 2 stalks celery

Grate all (I used food processor but it's just as easy to grate by hand just takes a bit more time)

 Here's a close up. The yellow you see is actually carrots. My favorite (inexpensive and organic) market  had rainbow carrots on sale including yellow and purple. I only had yellow left so I used that.

 Take half of the grated mixture and process (you can skip this step if you do not have a food processor. I just to this to avoid adding bread crumbs, you can do bread crumbs instead if you want. If you skip it it's more challenging for it to bind so let them cook a little longer before flipping and use a plate or if you eat eggs make it into a "hash" and add two or three scrambled eggs

Add a little oil to the pan ( I used olive oil, extra virgin) and cook on one side without flipping until golden brown. I use the little outside pieces that stick out to tell when it's ready to be flipped. They'll turn golden or crisp up when ready. Use a plate to flip by placing it over the pan (should fit snug) and just turn over. Then slide it from the plate back into the pan.

After this I wanted Fried food, which really surprised me.  So I found a way to make bread crumbs I wouldn't feel guilty about (or regret... I'm gluten conscious but not gluten free and had been eating my fair share of gluten). I took sprouted wheat bread and toasted it, broke it up and put it in the food processor.

Step 1

Step 2 ( had to regroup here. The larger chunks you see weren't toasted enough and too soft to break down so I had to take them out and re toast)

Step 3 (after broken down you can add your favorite seasonings. I made this a few times. first I made it simple with salt and pepper, the next time I did the same but also added some italian seasonings, play around with some of your favorites and see what you come up with).

This was a simple Spinach Pan Fried Fish Salad, literally. I used Annie's Organic (lite) honey mustard dressing and was too hungry/tired to fuss about details.

 Here's a fancier version!

 This is my new favorite salad with Papaya and an orange dressing. I use orange flavored cod liver oil (seriously tastes just like oranges with out the sweetness) a little olive oil and a little of whatever prepared or store bought dressing i'm into. I think the one I used was Annie's Lemon herb, not sure...

And for desert, Coconut Mousse Parfait. I made it around fourth of July and it's red white and blue. I layered pureed fruit (blueberries and a dash of orange juice and cinnamon), soaked gojiberry puree (in spring water, just to cover then puree in own juice that it makes) and coconut mousse (this one is far more complicated. I used irish moss gel (i'll provide the recipe if you're interested), canned organic coconut milk (with no additives except for guar gum) vanilla beans (2, scraped) and a dash of agave.

A far more simple version would be a pudding or yogurt parfait, if you eat dairy. You can layer it with fruit, granola, berries and cookies or whatever sounds good to you! This is actually my mom's new favorite sweet treat.