Jamie's Home Cooking Skills

I've always been a fan of Jamie Oliver--world renowned, british, hunky food man who's out to change the face of school lunches as we know it. And who can blame him? If you've ever seen his food TV show, Jamie's School Dinners which exposes the tragic state of school lunches in the UK, or if you have ever been a 12 year old in a cafeteria, you can understand why he is so determined. He knows what kid's want for lunch: flavor, crunch, salty, sweet, yummy. And he wants to give it to them, minus the deep fried chips.

Enter Jamie's Home Cooking Skills.

To continue with his work (which has been spreading across the UK), there is a new website which teachers and students can check out to bring food education into the classroom. The website assists them along the way by providing curriculum and easy to follow recipes. For food like this (YUM!):

Ideally, by teaching kids to eat well while they are young, he believes it is setting them up for success. I agree.

Well done, Jamie.

Iron Absorption--A Common Mistake

I am always fascinated by health facts which go unknown by the average joe. I feel this post is especially important, because I often hear about products which go against these facts, rendering the products useless. Let me explain.

There is a common mistake that people make every single day, which could eventually be quite harmful to the body. It involves the combination of iron and calcium; a combination which hinders the absorption of iron significantly. This is not good news for someone who desires an boost in iron. (Females out there?)

Some information for you about Iron:

Iron is often found in supplement form, featured on labels and in commercials. Why? Unless your body is absorbing an abundance (a disorder called hemeochromatosis), it is a very important mineral! The body requires it for a variety of different tasks like the creation of hemoglobin, myoglobin, and utilizing energy in the body. Those who loose blood each month, who are naturally low in iron, or who don't eat a balanced diet, may hear their doctor diagnose a supplement and an increase in products containing iron.

Interestingly however, many products on the market, like breakfast cereals which claim to be "high in iron," are not informing the consumer of one little tidbit: if you are eating that cereal with milk, the iron absorption is reduced. And if you are swallowing that iron supplement with a glass of milk or right after a cheese sandwich, the same thing happens. Side effects include sluggish behavior, tiredness, anemia.

I draw your attention to this primarily because I know how important it is for many people to absorb enough iron, and because there is a simple remedy to do so: vitamin C! Vitamin C will enhance the body's absorption of the mineral, and is often recommended with a iron supplement right before bed. (2 hours away from an calcium intake).

Note: before trying a supplement, talk to your docter or a pharmaisit to avoid overdose. As important as iron is, it's quantities need to be moderated in the body. Personally I would rather avoid supplements and their risk of overdose all together, and consume some other iron sources: red meats, fish, poultry, eggs, legumes, and dried fruits. Or, cook on an iron skillet.

And now you know! Doesn't it feel good to be informed? :)

That pork used to be a pig, ya know...

Continuing on in the spirit of, well...not eating meat, I would like to share this thought provoking blog post. I like the way the author shares what I tried to capture earlier on. I used to totally seperate the cute little piggly-wiggly at the petting zoo from the back bacon on my eggs benedict. But no more I said!

Truly, to each his own.

Check out what others are saying about it:

"There’s been a lot of talk lately on the topic of whether or not we, as humans, should eat meat. About a month ago, the New York Times published a frightening article about one woman’s health crisis after consuming tainted hamburger meat, and of course there’s Jonathan Safran Foer’s recently published and much-ballyhooed book, Eating Animals, which takes a firm stand against factory farming and makes a strong case for vegetarianism...."

to continue reading Clare's article, click here.

Just Something to Think About...

This map shows McDonald's franchises around the globe. The Iceland locations have recently been shut down due to the financial crisis, however it would seem that loosing an entire country's business will not hurt McDonald's too much...

...not with advertising like this anyways.

Photo courtesy of http://www.roadtransport.com/blogs/truck-and-van-blog/McDonalds.JPG

Happy Healthy Vegetarian

I am happy to announce that my lacto-ovo vegetarian diet has been going great! I feel really good, and the food I have been eating has been just as satisfying as meat. In this post, I want to explore the ins and outs of how to be a happy, and most of all, healthy vegetarian.

Maybe this post will assist you in finding more vegetarian options to incorporate into your week, or maybe you too are a vegetarian. Either way, there is some exciting vegetarian exploring to be done!

Lets start with the basics, shall we?

As I discussed in a previous post, there are 4 main types of vegetarians. (Some can count 5 or 6, but I am drawing attention to the 4 most popular.) I began my transition from omnivore to vegetarian COLD TUKEY. In fact I took on the vegan diet for a few days!

This proved to be too difficult for me to stick with at school (with the limited selection of food I have on campus) and was getting slightly discouraged. I took on the lacto-ovo vegetarian diet soon after in the hopes that I would be able to get most of the nutrients I needed in a much more convenient manner.

This is the food pyramid that I follow as a lacto-ovo:

I use this pyramid as a reference point, but if you are a vegan or you are not sure about how to go about fitting your veg. diet into your lifestyle, consult a nutritionist.

Nutrients you may be missing

The very first thing I did upon becoming a vegetarian, was research. (Find some great links at the end of this post.) It is important to figure out (for the sake of your health), what food you need to include in your diet so that you get all of the proper nutrients. In my case, it wasn't good enough for me to drop meat out of my diet but not add anything new.

Vegetarian diets are typically low in protein, iron, zinc, vitamin D, calcium, and vitamin B12, however you can subsitute these nutrients quite easily if you know how.

Protein is abundant in eggs and milk, but there is also a significant amount in beans, soy products, nuts, seeds, whole grains, soy foods, and legumes. (Did you know that most North Americans actually consume too much protein!? People always worry, oh your a vegetarian so you must not get enough protein! Actually, I get plenty! And my body is probably happy that I'm not overloading it anymore.)

Iron* is found in dark green leafy vegetables and animal products (like eggs), but I still try to take an iron supplement each day. You can get one over the counter at the pharmacy, but make sure you talk to the pharmacist first. You will want to let him/her know about things like a family history in iron deficiency, and potentially a little something about your diet. Vitamin C helps in the absorption of iron, so with your salad, maybe have some orange segments too!

Zinc* is important for growth and your immune system. Zinc is found in whole grains, fortified breakfast cereals, dairy products, soy foods, and legumes. It is also richly supplied in animal foods (which may be tricky if you are a vegetarian...)

Calcium* is found in dairy products such as milk, yogurt and cheese. Some foods are not naturally high in calcium but have calcium added to them; these foods are called calcium-fortified. Look at the Nutrition Facts Label to find out which brands are highest in calcium

*These 3 nutrients are all richly supplied in animal foods, and while they are

found in plant foods too, their absorption is reduced by phytic acid in whole grains and legumes and oxalic acid in green vegetables and soybeans.

Vitamin B12 does not exist in non-animal foods, but certain soy milks and cereals are B12 fortified. A vegetarian should definitely eat fortified foods. (And minera

l supplements as mentioned earlier.) Examples include nutritional yeast flakes, fortified soy milk, and fortified cereals.

My Diet

I know we all love examples! We love to be told what to eat rather than how to eat, so here is the food I eat (more specifically).

I replace the missing nutrients with:

• Supplements of Iron and Vit D every day
• Soy Milk (I love the PC Blue Menu Chocolate Soy Milk)
• Beans (chickpeas, black, kidney, edamame [soy], etc.)
• Whole grains more often (brown rice, w/w pasta, bread, etc.)
• Eggs more often
• Cheese (Lots of cheese)
• Brightly coloured veggies (esp. red, orange, green)
• Vegi burgers
• Nuts (and nut butters- try almond butter!)
• Lots of veggies (esp. dark green, bright red, and orange fruit)
• I don't like tofu that much, but I will eat it if it was prepared well

Some of my favorite meals and snacks:

• Hummus and pita for a snack at work OR as a sandwich topped with veggies and tzatziki sauce
• Vegetarian chili with loads of vegetables (like zucchini, red peppers, tomatoes, onions corn, etc.) and lots of kidney beans
• Brown rice with edamame, avocado and homemade cranberry sauce
• Stir fry
• Hot grains cereal with banana and apples
• Hummus with carrots or celery for dipping
• Fresh berries are amazing when in season
• Apples tossed in cinnamon and sugar
• Breakfast for dinner (eggs, hash browns, toast, juice, etc.)
• A smoothie with fruit, milk, flax seed, almond butter, and fruit juice
• Cheese sandwiches
• Pasta Ponza (with chickpeas added)
• Chickpea burger patties
• Yogurt with homemade cranberry sauce or fresh fruit
• Squash or sweet potatoes cooked and mashed with cinnamon, brown sugar, and butter
• Breakfast wraps
• Salsa and chips
• Homemade soups (You can control the salt if you make it yourself)

More Resources

• 101 Cookbooks (See the vegetarian section for really creative recipes)
• Go Veg (You can order a free vegetarian starter kit, and this website has endless amounts of information)
• VegCooking (Lots of great recipes)
• Eating for Health (Learn more about how to be a happy healthy vegetarian)
• Factory Farming (Learn more about where most eggs come from)
• Meet your Meat video (This video features the worst of the worst, but is still worth checking out)

The Decision To Go Vegetarian

How many of you picked up on the slight change in my personal blurb recently? If you did, (well done, Sir!), you would know that I am now a:

Lacto-Ovo Vegetarian!

And just incase you are wondering about the different types of vegetarians, I will break it down a bit.

There are 4 primary types of vegetarians, and no, they do not differ primarily by age/gender/hair colour/and holiday destination preference. Each type's name is indicative of what food their diet will (and technically won't) allow.

The 4 types (in order of their diet's strictness) are:

Vegan: A vegan diet does not permit any animal products whatsoever. This includes milk, eggs, fish, honey, and jello. (Yes, Jello. Did you know that the thickening

agent in Jello is made of bone marrow? It's true! Sorry if I just turned you off of it.)

Lacto Vegetarian: A lacto vegetarian diet does not permit most animal products-except milk. Animal bi-products like honey and jello are usually acceptable.

Lacto-Ovo Vegetarian: (Me!) A Lacto-Ovo Vegetarian diet does not permit eating any type of animal flesh. Eggs, milk, honey, and jello are acceptable.

Semi Vegetarian: A semi vegetarian may choose to eat a vegetarian diet that includes milk, eggs, fish, honey, and jello, or they may choose to eat vegetarian meals for the majority of their diet (and will eat meat occasionally).

The major variance between vegetarians, is their reason for going veg. The most common would be 1) Issues with Animal cruelty, 2) Diet and Health reasons, 3) Environmental reasons, and 4) Religious reasons.

I personally can attest to two of these as the main reasons for my decision: I disagree with the mistreatment of animals, and I am also keen on the various health benefits. Here are some facts you may or may not have known about meat (and a lack thereof), that convinced me to become a vegetarian:

The Mistreatment of Animals

• Factory farming. Really, enough said if you have ever seen what factory farming is.
• The PETA film, "Meet your Meat" gives a pretty good summary of where our meat has been before it arrives at the supermarket and eventually, your plate. Keep in mind that this video shows the worst of the worst but it is still worth watching. You may also want to have an empty stomach before viewing this one. To view the film, click here.

Health Benefits

• Lower rates of death from ischemic heart disease
• Lower blood cholesterol levels
• Lower blood pressure and rates of hypertension
• Lower rates of type 2 diabetes
• Lower rates of prostate and colon cancer
• Vegetarians are less likely than meat-eaters to be obese.
• Well-planned vegetarian diets provide us with all the nutrients that we need, minus all the saturated fat, and cholesterol.
• Vegetarians may have stronger immune systems.
• Vegetarians and vegans live on average 6-10 years longer.
• Studies have shown that vegetarian diets help children grow taller and have a higher IQ.

I cannot speak with as much passion and conviction as a vegan might, which is a major reason why I am am not able to follow that diet. I feel that it is important to be smart about what you are eating and to follow what you believe, but if it causes you to get sick or to lose out on vital nutrients, then you are missing the point. In my opinion, animals are important, but your health is far greater. I respect anyone who can religiously follow the vegan diet, but I will never be able to attain such dedication. I just like cheese to0 dang much!

My parents are not vegetarian, and I was raised eating meat with the understanding that it is completely normal and accepted. So it wasn't until recently that I made this decision, and to be honest, I don't know how long it will last. I want to see how my body responds and if I have a negative response, I will probably try going semi-vegetarian for the sake of my health. Everyone truly has their own experiences so I am definitely curious as to how this will pan out. I will keep you posted!

However I don't want it to seem that I am taking this decision lightly. I think that we as consumers have gotten so used to separating the animal from the food on our plate, and for me, I can't do it anymore. I have seen (thank you PETA) what happens before our meat arrives at the grocery store, and it doesn't look good. I choose to eat milk and eggs which have been produced at a farm with high standards and regulations. For example, free range eggs from chickens who actually see the light of day. There is a market near my home which supplies both eggs and milk products directly from the farmer.

I think it is important to consider your options as a consumer and to not settle for the norm just because everyone else seems to be okay with it.

If you have been intrigued by this post then stay tuned for great vegetarian recipes! My next post talks about what you can eat as a vegetarian, and how to stay healthy and happy while doing so.

Photo courtesy of http://ticklefight.files.wordpress.com/2008/10/lisa_the_vegetarian.png

Are These Eggs Still Fresh?

Here is a great trick my pal Courtney taught me to tell whether those eggs that have been sitting in your fridge for a month past the "expiry date" are still good.

I didn't have any of those! Never.

Because in the case of eggs, that date is actually a "sell by" date, and does not give an accurate indication as to when you should throw them away.

So here we go!

Take your egg in question, and place it in a tall glass/bowl of water (substantially taller than the egg itself). If the egg sinks, its still good! If the egg floats, don't open it! That will be a smelly situation. If it kinda bobbles between sinking and floating, I might not eat it, but if you want to keep it, use it soon.

Thanks Courtney, for sharing this tip with me! You have saved me (and others) many dollars that we almost threw away because of an "expiry date!"

Who reads those anyways?

Oh. Right. Everyone.

Photo courtesy of http://www.ozarkbantams.com/blog/wp-content/uploads/2009/08/eggs.jpg

LOL

For those of you who don't know what LOL means, first, I love you for being so darn cute, second, you are not alone (my Dad thought it meant Lot's of Love--Sending LOL your way Dad!), and third...it means 'Laugh out Loud.'

Technically I am steeping the stereotypes of my generation by even using the short form, but oh well. We all know that people are lazy when it comes to msn talk, but we live in a busy world which is getting busier. That's what we should be worried about! (Not about u n me writin' n ltrs--haha itz all jks anywz<3).

But I digress.

I laughed out loud because of sheer coincidence. Last night, I was watching this great cooking video on Rouxbe, (read about it here) where they cooked pan fried chicken. They emphasized the point that when you cook at a proper temperature, you can make pan sauce out of the little bits of meat left at the bottom of the pan.

Now I thought to myself, I really need to learn how to make a pan sauce! I searched the website, and couldn't find a lesson on how, and I was really set on learning! So I guess one could say I was bummed.

But tonight, low and behold, I found that their free feature video on (drum roll)... pan sauce :)

Made me pretty happy.

So okay, maybe you wouldn't find this to be to be so humorous that you would LOL, but I bet you would chuckle.

You can learn about pan sauces too, at Rouxbe's online cooking school. If you missed the pan sauce video but are still interested in learning more, here is a great link to the 411 on pan sauces.

Photo is courtesy of http://img.timeinc.net/recipes/i/recipes/ck/04/03/salmon-sauce-ck-592310-l.jpg

Rouxbe Online Cooking School

Why, hello and good eeeevening. Welcome to cooking with Julia. The part of the program where Julia comes out and teaches you about the marvels of food and what you can do with it.

Nat! (Not now anyway--next post.)

Today I will actually be referring you to another cooking program: Rouxbe. Rouxbe is an online cooking school! I know, crazy. (Crazy fun!) And it's almost free! You can pay ($99+) to get a membership for it's premium lessons, but I don't have money for that so I use their, still amazing, free videos, along with the complimentary daily cooking lesson. (Some, usually only available to those with memberships.)

Today I learned how to properly pan fry! Who knew that it was such a science! Did you know that you can figure out exactly when your pan is hot enough, by waiting for the perfect water droplet formation? But don't take my word for it, go check it out tonight! Click here.

If you missed the pan frying lesson, not to fret. There are lots more lessons where that comes from.

The sexy music and narration give a whole new meaning to cooking school. In fact, not too long ago I was considering cooking school (for a hobby.) Now, I think I can learn the most crucial information to cook well at home from my bedroom/basement/office/kitchen. Where ever my laptop will take me!

Check it out! And let me know what lessons you found particularly inspiring :)

Photo courtesy of http://wwff.files.wordpress.com/2007/04/rouxbe-pic.jpg

Meet Bob's Red Mill

Intro:

Bob, meet blog readers.
Blog readers, meet Bob.

Awkward Silence.

Okaaaay, so I'm going to do the talking here, if that's okay with you two chatter boxes.

There really is much to to talk about, so here I go!

Bob's Red Mill is a company specializing in getting the "healthy" into your food. (Yes Bob, you can quote me.) They carry an extensive line of whole grain products, beans and lentils, gluten free products (like pizza dough, and cookie or cake mix!), flours, baking aids, and more. All packaged in easy to identify bags, the products are labeled with what they are, and what goodness is hidden inside. Perhaps you have seen Bob at your supermarket?

In the attempt to really re-fuel my breakfast routine, I can't seem to get enough of Bob's Apple, Cinnamon & Grains Hot Cereal (pictured above.) Cooked pretty much the same way as oatmeal, this hearty breakfast cereal is really yummy topped with banana and brown sugar or honey. But besides being yummy, this hot cereal is made of a tasty blend of stone ground high protein hard red wheat, rye, triticale, oats, barley, brown rice, oat bran, flaxseed, natural dried apples and cinnamon.

I am really interested to try some of their mixes as well. The cornbread and buttermilk pancakes mixes caught my eye, but there are like 30 other options to choose from. The sky seems to be the limit with Bob. (What a guy!)

Can't eat Gluten? Bob has over 80 products that are gluten free.
If you can't make up your mind, you can buy a Gluten Free Starter Kit:

The tester kits also come in different varieties if you are interested in trying out the bread, or whole grain mixes.

So yeaahh, now that you know a little bit about Bob, maybe you guys can carry on your own conversation? Cause I gotta go have a life...n' stuff. Oh, and finish my breakfast- Thanks Bob.

Check out Bob's website @ http://www.bobsredmill.com/

Inexpensive Herbs de Provence

The latest and greatest flavor that I have found myself experimenting with, is Herbs de Provence.

The savory blend is a mix of herbs from Provence invented in the 1970s. The mixture typically contains savory, fennel, basil, thyme, and lavender flowers. The proportions vary by maker, however thyme is usually the dominant flavor.

Use it on chicken or on fish, during or before cooking, and you will enjoy such a simple, yet aromatic and flavorful dish.

Now.

I don't know about you, but when I find an herb that I really like, I can't help but want to invest in my own bottle. But oh the agony one feels when they find that very spice, priced for more than is reasonable. Williams-Sonoma carries the jar you see above for $24! You can get a less-attractive cardboard box version for around $16, but who wants to keep it in that.

How un-Provence like.

So I daresay I haven't bought any myself....that is until today.

I was grazing through the many tantalizing isles at Bulk Barn, buying almonds and dates to make veggie cereal with almond milk, and was stunned (kind of) when I stumbled across Herbs de Provence in the spice isle! First, I was like: No way! Why didn't I ever think of getting that here? Then after recovering from shock I bought a little sample. (Probably equivalent to half of Williams-Sonoma's box version.)

It was 20 cents. No joke.

So I took my prize herb mix home, quite excited about my amazing deal-finding skills, put it in a glass jar, and labeled it.

And NOW the secret is out.
Take that over priced herbs!

Enhancing Performance with Breakfast

I don't think many people can say that they haven't heard about the benefits of breakfast. Why? Because it is proven. And because teachers, scientists, doctors, and parents have seen the results and will attest to it's ability to strengthen a student's performance at school.

Sending yourself to work or your child to school without breakfast is like trying to use a cordless power tool without ever recharging the battery. If you don't refuel your child's body in the morning after an overnight fast, the child has to draw fuel from its own energy stores until lunchtime. The stress hormones necessary to mobilize these energy reserves may leave the child feeling irritable, tired, and unable to learn or behave well.

I can attest to this! In grade 9 I decided that I would rather add a few minutes of sleep to my morning and skip the breakfast routine. My stomach doesn't hurt that much, I would think. I found that around 10:30 I really started to feel the pain, but I tried to ignore it by encouraging myself that it was probably helping me to stay thin.

Boy was I wrong. I felt groggy so many days that the extra sleep wasn't ever worth it, and I actually gained weight! When you eat breakfast, you are ending the over night fast. This helps your metabolism to rise and stay up for the duration of the morning. If you don't have breakfast, it will not have the proper effectiveness throughout the rest of the day. My lunch would then spike the metabolism, but not keep it steady enough to burn calories and fat throughout my day.

A smart nutritious breakfast comes from a combination of the 4 food groups with an emphasis on complex carbohydrates and protein. Think grains, plus dairy, plus fruits. (Carb lover, you can enjoy more carbs at breakfast because you will be burning them off all day!)

Complex carbohydrates and proteins act like biochemical partners for enhancing learning and behavior. This biochemical principle is called "synergy," meaning that the combination of two nutrients works better than each one singly, sort of like 1 + 1 = 3.

Studies have shown...

• Breakfast eaters are likely to achieve higher grades, pay closer attention, participate more in class discussions, and manage more complex academic problems than breakfast skippers.
• Breakfast skippers are more likely to be inattentive, sluggish, and make lower grades.
• Breakfast skippers are more likely to show erratic eating patterns throughout the day, eat less nutritious foods, and give into junk-food cravings. They may crave a mid- morning sugar fix because they can't make it all the way to lunchtime on an empty fuel tank.
• Some children are more vulnerable to the effects of missing breakfast than others. The effects on behavior and learning as a result of missing breakfast or eating a breakfast that is not very nutritious vary from child to child.
• Whether or not children eat breakfast affects their learning, but so does what they eat. Children who eat a breakfast containing both complex carbohydrates and proteins in equivalent amounts of calories tend to show better learning and performance than children who eat primarily a high protein or a high carbohydrate breakfast. Breakfasts high in carbohydrates with little protein seem to sedate children rather than stimulate their brain to learn.
• Children eating high calcium foods for breakfast (e.g., dairy products) showed enhanced behavior and learning.
• Morning stress increases the levels of stress hormones in the bloodstream. This can affect behavior and learning in two ways. First, stress hormones themselves can bother the brain. Secondly, stress hormones such as cortisol increase carbohydrate craving throughout the day. The food choices that result may affect behavior and learning in children who are sensitive to the ups and downs of blood sugar levels. Try to send your child off to school with a calm attitude, as well as a good breakfast.
• Breakfast sets the pattern for nutritious eating throughout the rest of the day. When children miss breakfast to save time or to cut calories, they set themselves up for erratic binging and possibly overeating the rest of the day.

Foods that build and foods that drain the brain:

BRAIN BUILDERS	BRAIN DRAINERS
Avocados Bananas Beef, lean Brewer's yeast Broccoli Brown rice Brussel sprouts Cantaloupe Cheese Chicken Collard greens Eggs Flaxseed oil Legumes Milk Oatmeal Oranges Peanut butter Peas Potatoes Romaine lettuce Salmon Soybeans Spinach Tuna Turkey Wheat germ Yogurt	Alcohol Artificial food colorings Artificial sweeteners Colas Corn syrup Frostings High-sugar "drinks" Hydrogenated fats Junk sugars Nicotine Overeating White bread

Try out any of these nutritious breakfasts:

• granola cereal, yogurt, a sliced apple
• scrambled eggs, toast, orange juice
• veggie omelet, bran muffin, fruit with yogurt
• whole-grain pancakes or waffles topped with berries and/or yogurt, milk
• whole-wheat zucchini pancakes topped with fruit, milk
• french toast topped with fruit, orange juice or milk
• low-fat cheese melted on toast with a piece of fruit
• low-fat cream cheese on a whole-grain bagel, orange juice
• peanut butter and banana slices on an english muffin, milk
• smoothie

In a hurry? Try a breakfast on-the-run!

• Watermelon Blueberry Protein Smoothie (click here)
• Chocolate Banana Protein Smoothie (click here)
• Power House Smoothie:

3 cups milk or soy beverage
11/2 cups plain nonfat yogurt
1-2 servings Juice Plus+® Complete or similar multinutrient supplement
one banana
1 cup frozen blueberries
1/2 cup each of your favorite fruit, frozen (e.g., organic strawberries, papaya, mango)
2 tbsp. flax oil or 1/2 cup flaxseed meal
4 ounces tofu
2 tbsp. peanut butter (optional)
1 tbsp. cinnamon
1/2 avocado

This family-size recipe makes four 16-ounce servings (approximately 550 calories per serving). Adjust the recipe to the desired taste and volume. Besides being tasty, it's nutritionally balanced, with each serving containing approximately 25 to 30 grams of protein, 55 to 60 grams of carbohydrates, 8 to 16 grams of fat (mostly healthy omega 3's), and 5 to 10 grams of fiber.

• Fruity Smoothie:

2 cups of milk or soy or rice beverage, or 1 cup milk and 1 cup yogurt
1 serving Juice Plus+® Complete
2 tsp. flax oil
1 small frozen banana, cut up
1/2 cup each of your favorite fruit, frozen (e.g., blueberries strawberries, papaya)
2 ice cubes if fruit is not frozen or if you want a lighter taste

Makes one 20-ounce serving. (approximately 550 calories).

Photo is courtesty of http://www.healthline.com/blogs/diet_nutrition/uploaded_images/breakfast2-735821.jpg

Flax Seed Oil

I have this new idea...that everyone should rush out and buy Flax Seed Oil!

No? Not sold? Well then you clearly haven't heard the news that F.S oil is packed with nature's goodness.

I tell yeh, I have heard more about this stuff in the last 6 months than I ever have in my entire life. One blog that I read quite often (everyday), has inspired the health fanatic in me to add it to whatever I can. 1 - 2 Tbsp. per day is all you need and you are doing your body good.

Let's explore it, shall we?

Flax Seed Oil is a blue flowering plant that is grown on the Western Canadian Prairies for its oil rich seeds. This natural oil (also known as Linseed Oil) is highly recommended for the general well being and whole body nutrition and is considered to be nature's richest source of omega-3 fatty acids that are required for the health of almost all body systems.

Flax Seed Oil contains omega-6 and omega-9 essential fatty acids, B vitamins, potassium, lecithin, magnesium, fiber, protein, and zinc and also provides approximately 50% more omega-3 oils than what you could get from taking fish oil, minus that horrible "fishy" after taste.

How can it help you?

- Research shows low incidence of breast cancer and colon cancer in populations that have high amounts of lignan in their diet. Flax is 100 times richer in lignan than most whole grains.

- Studies show that Omega-3 fatty acids help lower cholesterol and blood triglycerides, and prevent clots in arteries, which may result in strokes, heart attacks and thromboses.

- Helps protect the body against high blood pressure, inflammation, water retention, sticky platelets and lowered immune function.

- Shortens recovery time for fatigued muscles after exertion.

- Increases the body's production of energy and also increases stamina.

- Accelerates the healing of sprains and bruises.

- Eases weight loss in people afflicted with obesity.

- Stimulates brown fat cells and increases the metabolic rate making it easier to burn off fat.

- Improves the absorption of Calcium.

- Strengthens finger and toenails.

- Can improve eyesight and perception of colors.

- Can often improve the function of the liver.

- Can relieve the side effects and stop development of many forms of cancer.

- Can relieve some cases of Asthma.

- Helpful in the treatment of Eczema, Psoriasis, and Dandruff.

- Can relieve the symptoms of Rheumatoid Arthritis. It can relieve the symptoms of Diabetes Mellitus.

- Can alleviate some allergies.

- Helps prevent Atherosclerosis (the accumulation of fatty deposits inside the blood vessels, especially the large and medium-sized arteries, that many people experience during the aging process).

- Lowers high blood pressure in Hypertension sufferers.

- Has been scientifically proven to treat some cases of depression.

- Can improve the mental function of many old age pensioners.

- Can help in the treatment of Multiple Sclerosis.

- Has been proven to improve the behavior of Schizophrenics.

- Can relieve some cases of Premenstrual Syndrome (PMS) in females.

- And more...!

How much do I take a day?

The recommended daily dose for most people is at least 1,000 mg taken one to three times daily. Even better is adding flax seeds into your diet in breads, muffins or on salads. Scientific studies have used up to 30 grams of flax seeds a day safely and without side effects.

What do I look for when buying Flax Seed Oil?

It's important to buy high-quality flax seed oil as it is prone to rancidity. Light and oxygen will slowly breakdown the essential fatty acids. Look for flax seed oil capsules (dark coated soft gels) or oil that is bottled in amber-brown bottles, as these are more resistant to the light and oxygen. Make sure you refrigerate your flax seed oil to help extend its shelf life.

The bottle I bought was about 9 dollars and I got it at a higher end grocery store.

Flax seed oil takes a bit of time to be absorbed into the body before the full beneficial effects begin, ranging anywhere from a few days to as many as six weeks, depending on your overall well-being.

So to conclude, if you have made it this far, there is really no harm in giving flax seed oil a try. I did, and so far I have really enjoyed it. The taste is slightly nutty, and it's so simple to add to my food. In my opinion, it's worth the money, and the trip out to buy it ;)

http://www.essortment.com/all/whatisflaxsee_pfy.htm

Photos courtesy of http://www.gojiking.co.uk/shop/images/omega-flaxseed-oil.jpg and http://cdn.sheknows.com/articles/flax_seed.jpg

Watermelon Blueberry Protein Smootie

When people feel like they are getting sick, some take Cold FX, some take echinacea, some sleep. I, on the other hand, eat. Feed a cold, my mother always told me. And so I do.

But you can't settle for unhealthy food; you have to indulge in nature's vitamins, like fruit for example. Today my remedy of choice: the blueberry. I can literally eat an entire pint of blueberries in like 5 minutes. (In case you were wondering). And I don't feel guilty at all because I know how good they are for me.

Check out this blub I found online:

The dye that is released from the blueberries' skin may well be the most valuable nutrient the fruit has to offer. The pigments in blueberries and also in red crops such as cherries, plums, and red cabbage are powerful antioxidants. They have been determined to be a much-heralded chemical warrior against heart disease and also cancer. Blueberries actually have the highest antioxidant capacity because of their large anthocyanin concentration.

Antioxidants in our food can save us from virtually everything. Most of our health misfortunes are due to the perversity of oxygen. Our cells are perpetually besieged by toxic forms of oxygen which have been proved to have fierce destructive powers. So far scientists have linked destructive oxygen reactions to at least sixty different chronic diseases, as well as to aging itself. Oxygen free radicals can attack DNA, the genetic material of cells, causing them to mutate, which is a step on the path to cancer.

One of the great revelations of the last few years, according to a massive and growing body of evidence, is that you may be able to eat your way out of this dilemma insofar as the boundaries of human life span and genetics allow. You can supply your cells with antioxidant food compounds that strike down, intercept and extinguish rampaging oxygen molecules and even repair some of their damage.

So, while enjoying the many health benefits of the blueberry, you can endulge in this refreshing power smoothie that is sure to boost your bodies immunity into high gear.

Ingredients:

3/4 c fresh blueberries
3/4 c watermelon
3/4 c milk
1 banana
1 scoop vanilla protein powder
1/2 c oat bran
1/2 c vanilla yogurt
3 ice cubes


Directions:

1. Combine ingredients in a blender on high until smooth.

Would You Walk 100 Miles?

In honor of the first 100 hits on my blog, I decided to commemorate the event with a post about the 100-Mile Diet. This diet has proved cost effective, environmentally friendly, and delicious for centuries but only recently, has become somewhat of a fad. Something actually cool and in style. In an attempt to understand more about its benefits and the diet itself, let's explore a bit, shall we?

History:

In 2005, Alisa Smith and J.B. MacKinnon:
began a one-year experiment in local eating. Their 100-Mile Diet struck a deeper chord than anyone could have predicted, inspiring thousands of individuals, and even whole communities, to change the way they eat. Locally raised and produced food has been called “the new organic" — better tasting, better for the environment, better for local economies, and better for your health. From reviving the family farm to reconnecting with the seasons, the local foods movement is turning good eating into a revolution.

My Take:

I was introduced to the whole "100 mile-diet/challenge" a while back, and recently watched the first episode of the TV series on Food TV. (The series follows 6 families for 100 days while they try their very best to eat completely locally). I think that the idea is brilliant, but I can't help but wonder, what are these guys going to eat during the winter? There is so much more that we could be doing to help the planet and our bodies, and if it takes a challenge like this one to get people motivated, then great!

I think that sometimes we think, I don't eat locally often, so why bother making an attempt at doing it a lot? That would be too hard. It would be hard! But can you imagine how creative and resourceful you would become if you knew the ins and outs of your local markets? You would know, say, that on Monday nights flour at the mill is half price. Or that the local butcher's beef is certified organic, and only travels a few miles from pasture to plate. What interesting information you could acquire!

I was personally inspired by the challenge because it forces a family to work together, think creatively, and work towards a similar goal. If children are raised to understand that things like the 100-mile diet are important, and that it is possible to live by it, who knows the impact it would have!

I feel as though I am getting excited over this diet just by writing about it. You should try it too! Talk about it, share the idea, see what others think. Maybe there are a few people who live near you who would be willing to pitch in for a local milk delivery.

Read the 100-Mile's local eating tips here.

Images courtesy of http://image.radio-france.fr/franceinter/_media/diff/395033857.jpg and http://images.theage.com.au/ftage/ffximage/2008/06/27/diet_narrowweb__300x481,0.jpg

Getting Acquainted with Asparagus

To continue with my local, fresh, and (hopefully) organic pattern...I am pleased to introduce, a perfect side veg for summer dining: The Asparagus!


Asparagus is low in calories, contains no fat or cholesterol, and is very low in sodium. It is a good source of folic acid, potassium, dietary fiber, and rutin. PLUS, (as if there could be more), it tastes yummy.

Now I know that many people might be looking at they computer with grossed out expressions. For how does one learn to love a vegetable that, ahem, makes their pee smell funny?

Well learn to love it my friends, because it so darn good for you and can be used in many ways. Today I will walk you through the basic how-to's, complete with a classic recipe: Barbecued Asparagus.

Preparation:

1. Begin by washing your asparagus like you would most vegetables (a thorough rinse in cold water) to remove any potential pesticides and/or dirt. Then, pat dry with a paper towel.

2. You probably purchased your asparagus from the grocery store where it had been sitting inch deep in water. This keeps it from drying out and wilting, but you should get rid of the ends that rested directly in the water.
To do this, hold the asparagus at the end, and about 3 inches up. Begin to slightly bend the asparagus until it snaps in a spot, probably close to the bottom. This is its natural, fool-proof, assist in making you the best chef ever. You will wow your friends with this trick if they don't cook already. (Otherwise, you might appear a little over excited about breaking asparagus...Not that I've ever experienced that. No sir.)

3. The asparagus is ready for any cooking method you wish to throw at it: steaming, bbq-ing, baking, deep frying, boiling, even microwaving.

Barbecued Lemon Thyme Asparagus:



















(The photo prior to cooking can be seen at the top of this post)

Ingredients:

depending on the size of the asparagus, approx. 5 shoots of asparagus per person (prepared as instrcted above)
a generious drizzle of extra virgin olive oil
a few sprigs of lemon thyme
sea salt
freshly ground black pepper

Directions:

1. Toss already prepared asparagus spears in olive oil, salt and pepper, and lemon thyme. Then place on a barbecue safe tray. (I used a disposable tinfoil-ish one that had little tiny holes in it- hence the dark spots on my asparagus, seen above.)

2. Barbecue until the asparagus is softened, and has nice char marks. The lemon thyme will probably fall off during the cooking process, but not to worry, it will still leave a light flavor.

Is it really GONE gone?

Have you ever wondered what actually happens to the alcohol you cook with? When it just "evaporates" into thin air, and your tipsy treat turns into a mellow meal?

That didn't exactly sound how I had hoped. It made the later dish sound boring...something it most certainly is not! I have made some of the most delicious sauces by adding just a touch of white wine. Or gravy! Don't even get me started with the turkey gravy my uncle made a few thanksgivings past. I still remember that gravy.

But I digress.

I do wonder what happens to that alcohol. Which is why I am on a mission to find out. Walk with me for a bit.

I found that my answer was not far from my grasp. In fact, the first time I typed "does alcohol evaporate when you cook it?" into my search bar, I was immediately brought to this chart, courtesy of http://www.betterendings.org/Recipes/cookal.htm:

PREPARATION METHOD	Alcohol Retained
No heat application, immediate consumption	100%
No heat application, overnight storage	70%
Alcohol ingredient added to boiling liquid, and removed from heat	85%
Flamed	75%
Baked, approximately 25 minutes, alcohol ingredient on surface of mixture (not stirred in)	45%
Baked/simmered, alcohol ingredient stirred into mixture 15 minutes 30 minutes 1 hour 1.5 hours 2 hours 2.5 hours	40% 35% 25% 20% 10% 5%

It doesn't get much simpler than that, so I'm not even going to try and complicate it just to sound wise in the ways of science.

In the words of Bill Nye regarding the case of the missing alcohol: "NOW YOU KNOW!"

Image courtesy of http://blog.oregonlive.com/breakingnews/2008/03/wine%20cover.JPG

Kiwi Fruit

I love kiwis!

They are so sweet, and as I recently discovered, keep for quite a long time! I bought some a while back and almost threw them out thinking that they could never be good after a week. But low and behold, a kiwi can hold up against room temperature moisture and time.

When you buy them on their own, they cost about 80 cents for 2. But here's the deal of the century...I bought a bag of about 15 kiwis at the grocery store for 2.99! I was very pleased to say the least.

Anyway, after doing my post on "Super Foods" yesterday, I became curious about the health benefits of this gorgeous little fruit.

Here is what I learned:

Kiwi fruit provides an excellent source of vitamin C. It also offers a very good source of fiber. Kiwi contains decent amounts of vitamins A and E, phosphorus, magnesium,potassium, and copper.

Kiwi, like other vitamin C-rich foods, is especially important in promoting respiratorytract health. Studies have shown that kiwi and citrus are also effective against
respiratory-related health problems including wheezing, shortness of breath, and high coughing. Kiwi is also rich in antioxidants and enzymes.

Mmmm....so rest easy. Because your kiwi is keeping you healthy!

I cut into a few, and couldn't resist taking their photo. I find the little seeds so darn cute:)

Super Foods

I have been looking into the recent craze on "super foods," or nutrient dense foods and have found that every website/blog/book/video I look at, has a different top 10. I'm like, okay everyone I appreciate the advice, but could you all come to some sort of a consensus?

One thing I have noted, is that many of the super foods on the market are pricey. Vegetable super foods are usually moderately priced, but when you enter the realm of oils and juices you have to be a bit of a high roller. The cost of healthy is too high, I say! (But that rant is for another time and another place).

Regardless of the cost, I do believe that we need to take care of our bodies in anyway that we can. For me, this means no smoking, cutting back on sugar and fat when I can, little to no alcohol or coffee, lots of sleep, plenty of exercise, fresh air, lots of breaks throughout my day, and everything in moderation including moderation. The list could go on, but I will spare you.

So food evidently plays a huge role in our lives, and needs to be considered of the utmost importance. In the end, food is for nourishment, and for the sake of our bodies we need to see it as such.

But I digress, the focus of this post is indeed SUPER FOODS. My list of the top 15 super foods is of personal preference but is also based on all of the research I have been doing. So the next time I go to the grocery store, here are some of the things (in no particular order) I will be investing in to make my belly and body super happy:

15. Hemp Protein - Hemp seed is amazing in so many ways. Hemp's amazing oils aside, hemp protein is the gift of the vegetable world. No where else in nature can someone get a more complete protein source from one place. In addition, hemp seed is second only to soy for total protein content.

14. Acai Berry - (Pronounced Ah-sai-ee) High in essential fatty acids, and is almost a complete protein. With acai, you get your good fats and a good amount of protein, AND it helps to reduce cholesterol. High in vitamin C, and E, and is very easy to add to your food.

13. Goji Berry - Full of essential fatty acids, protein, and antioxidants. In comparison to the blueberry which has 2,500 antioxidants, the goji berry has 25,000! 10 times as much as the blueberry! It has a sour, bitter taste so you can either have it as a 1 or 2oz shot, or sneak it into your smoothies.

12. Agave Nectar - Produced in Mexico, it has a honey consistency. It is the perfect sweetener, and is a great substitution for sugar. (1/3c Agave Nectar= 1c Sugar) It comes from a fruit so it is low-glycemic.

11. Quinoa - (Pronounced Keen-Wa) A seed found in Peru that has been used for over 6, 000 years! The Incas called it the "mother of all grains" because it is a complete protein and was one of their staple foods. You can cook it as you would rice or oatmeal and it in so many ways!

10. Tomatoes - Very high in vitamins. In the area of food and phytonutrient research, nothing has been hotter in the last several years than studies on the lycopene in tomatoes. This carotenoid found in tomatoes (and everything made from them) has been extensively studied for its antioxidant and cancer-preventing properties.

9. Avocados - It's true that avocados are high in fat -- one reason they've earned the nickname "butter pear." A medium-sized avocado contains 30 grams of fat, as much as a quarter-pound burger. That's why diet experts have long urged Americans to go easy on avocados in favor of less fatty fruits and vegetables. But now nutritionists are taking another look. They're finding that most of the fat in an avocado is monounsaturated -- the "good" kind that actually lowers cholesterol levels.

8. Bell Peppers - Bell peppers are packed with several nutrients. They are a good source of vit C, thiamine, vit B6, beta carotene and folic acid. Bell peppers also contain a large amount of phytochemicals that have exceptional antioxidant activity.

7. Extra Virgin Olive Oil - Different grades of olive oil help illustrate how processing can affect not only taste and antioxidant content but have important health implications as well. Extra-virgin comes from the first pressing and contains the largest amounts of polyphenols, which are an important source of antioxidants found in olive oil. Virgin oil, a lesser grade, comes from the second pressing. Pure olive oil is not pure at all. This is a still lower grade of olive oil that has been extracted using solvents and or heat which results in lower levels of polyphenols.

It is best to use extra virgin olive oil which is closest to its natural state and has the greatest amount of anti-oxidant polyphenols. Extra virgin olive oil is not only the best tasting grade but has demonstrated superior health benefits too. The better grades of olive oil, containing greater concentrations of anti-oxidant polyphenol compounds, are more effective in protecting LDL, bad cholesterol, from oxidation than lesser grades.

6. Spirulina- An algee that grows in warm water in warmer climates. It has been consumed by the Aztecs, Asians, and Africans for thousands of years. It is a complete protein, 62% of its content is amino acids, it is high in Vit E, antioxidants, and fiber. Spirulina has the same amount of iron as beef, so if you are a vegetarian this is a great option!

5. Garlic - For years, in movies, it has been keeping vampires at bay, but according to mountains of research, vampires aren't the only things garlic can fend off. Joining the ranks are colds, cancer, heart disease, hypertension, infection and even impotence.

4. Almonds and Walnuts - Walnuts are an excellent source of omega-3 fatty acids, a special type of fat that is essential for our bodies, but that the body cannot produce. Walnuts are also a very good source of monounsaturated fats.

Like walnuts, almonds are also high in monounsaturated fats, the same kind of fat found in super healthy olive oil. Almonds are loaded with vitamin E, magnesium and potassium and are a good source of manganese, copper and vitamin B2 (riboflavin). They are also high in fiber and a small serving has more protein than an egg.

3. Pomegranates - Pomegranate fruits contain polyphenols, tannins and anthocyanins - all are beneficial antioxidants. Interestingly, pomegranate juice contains high levels of antioxidants - higher than most other fruit juices, red wine or green tea.

2. Leafy Greens (spinach, kale, etc.) - Leafy greens are great for weight management as they are typically low in calories. They are useful in reducing the risk of cancer and heart disease since they are low in fat, high in dietary fiber, and rich in folic acid, vitamin C, potassium and magnesium, as well as containing a host of phytochemicals

1. Mac & Cheese - (Why not?)

Image courtesy of superfoodsrx.tv