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28
Feb
2012
 Second Chance for Juicing



My friend, Valerie, got me to try juicer juice a while ago, and I didn’t have the best experience. Now that it has been a few months, I decided to give it another try. I stopped by Whole Paycheck on my way back to work. I decided on no beets this time which I think taste like dirt.
Green Juice Ingredients:

  • about 5 kale leaves
  • 1 apple
  • half a cucumber
  • 3 or 4 stalks of celery
  • half of 1 lemon

It was delicious! But, what I have learned is that you must drink it right away or it starts to taste funky (within 20-30 minutes). Plus, you don’t want to leave it sitting out because it is not pasteurized.

Another trick: Pair more strong veggies with some mild ones (kale is more bitter, and the others are very pleasant and mild). Include only one fruit so that it is not too sweet, and always add some lemon or lime.

On my way to check out at Whole Foods, I slipped and fell on some potato-y crud on the floor. A woman who works there was so concerned about me filing a report about the accident. Seriously? Are they that worried about being sued. I reassured her it was just an accident, and that I was more concerned about not spilling my juice. So clumsy.

I bought some of my favorite healthy crackers (Mary’s Gone Crackers brand) to munch on while I had the juice because all of the acidity can bother my stomach a little.
They are made from brown rice, quinoa, flax, sesame seeds, and some herbs and salt.

Then, dinner tonight was health-ified sloppy joe’s (made with ground turkey) and cheesy broccoli (using fresh broccoli):

26
Feb
2012
 Oscar’s Dinner



Went over to my family’s house to watch the Academy Awards. My Mom was cooking up some fabulous onion risotto.

Danny said he didn’t like it because it tasted too much like it had wine in it. I bet he just got too full from eating all that Cheez-It snack mix. That, or his lack of a refined palate.
My Dad kept yelling at him to stop snacking before dinnertime because it will ruin his appetite. I thought it funny because I am always telling my patients to grab a healthy snack before dinner to help them better portion control their dinner and not overeat. Emphasis on healthy snack like carrots and hummus or fruit and nuts.

I get what my parents meant all along. They just don’t want us filling up on foods devoid of nutrients before dinner. They want us to eat the foods that are going to get us the nutrients we need at dinnertime.

Anyway… here was my salmon dinner:
Delicious! But, of course, my Dad made some beef on the grill for the rest of the family. Thankfully, he made me some salmon :)
Ew, gross. Just my opinion.

Of course we had plenty of homemade chocolate chip cookies and chocolate cake for dessert, but I won’t tempt you with those images ;)

Instead, here are some meal planning recipe ideas for the week:

25
Feb
2012
 Healthy Homemade Calzone



I like to have recipe ideas for my week that get me excited about what I’m eating. If all I ate was chicken and vegetables all the time, I would start to eat more unhealthy foods out of boredom. So, I make it an effort to mix up my meals, yet keep them healthy and hopefully exciting.

I bought some Trader Joe’s whole wheat pizza dough, fat free ricotta, spinach, roasted red peppers, and mozzarella to make these calzones:

To make these calzones, prepare the filling first:

  • Saute 1 chopped onion in olive oil
  • Add defrosted frozen spinach (I used a 1 lb. bag)
  • Season with salt, pepper, garlic, and crushed red pepper
  • Chop one roasted red pepper, and add to pan
  • Continue to cook until most moisture has cooked off
  • Add 1 container of fat free ricotta (15 oz.), and a few sun-dried tomatoes (optional)

When you are done with the filling it will look like this:

  • I cut the dough into 3 pieces, and tried to make long rectangles, and then plop some filling in the middle with a handful of mozzarella. Fold into a pocket, and press the sides to seal it.
  • Bake on a pizza stone at 375-400 F for about 30-40 minutes. Here is a video for how they make calzones at pizza restaurants.

Tip: The fat free ricotta (and mozzarella) helps to add protein to the meal, but you could add some chicken sausage if you like for more flavor and protein. You will have leftover filling as well, so keep the filling and use it to make an omelet the next morning, or for a sandwich topping, or a side dish for your next meal.

This whole wheat dough is a lot healthier than other pizza dough out there, but the texture after cooking is not quite right. It comes out softer, and not as crispy and light. It is heavier and dense. Not a big fan. Not sure what I will do in the future. I guess I am on the search for some new healthy pizza dough.

Mr. Cyclist says it was almost too healthy tasting, but I guess he wanted a healthier meal, so he ate it happily. So, this recipe does not get my 100% stamp of approval. I will continue to tweak and come back with a better recipe!

22
Feb
2012
 Eats of the Week: Nutritional Yeast and Chocolate Cookies



I bought nutritional yeast in the bulk section of Whole Foods a few weeks ago after reading so much about it on other health blogs. I figure it is a good way for me to get a little extra protein and B vitamins in my diet since I am not a big meat eater.
You can read more about nutritional yeast here at my post on diet-blog.

Main things to know about nutritional yeast:

  • No, it is not an active yeast. It is not going to give you a yeast infection.
  • Do not consume more than 3 Tbsp. Nutritional yeast is high in purine which is hard on some organ systems, and bad for those susceptible to gout.
  • It looks weird, but tastes very mild. Taste like a funky, flaky parmesan cheese with a slightly more nutty flavor. I am still getting used to it.
  • Over 100% of your daily value for thiamine, riboflavin, B6, B12, niacin, and folate. Excellent source of selenium.
  • Not the same as Brewer’s yeast! I recommend nutritional yeast over Brewer’s yeast.

Sprinkle some nutritional yeast on popcorn, preferably while watching Modern Family :)

Or try adding it to cheese toast for more nutrition:
Then, I whipped up some chocolate chocolate chip cookies per Mr. Cyclist’s request. And he said they could not have healthy modifications in the recipe, but I did sneak in some whole wheat flour.
And I used dark chocolate for the chocolate chips. But, yes, real butter was used in this recipe, a small portion of Earth Balance, and a little bit of Greek yogurt in place of a few tablespoons more of butter that was needed. I couldn’t handle putting in 2 sticks of butter into the recipe. I almost died. So, I made a few small tweaks to feel better about it.

I am not sure what I did, but these cookies came out more like tasty muffin tops than cookies. They were a little more cake-like, but still moist and delicious.
Mr. Cyclist couldn’t resist combining ice cream with the cookies for a tasty ice cream sandwich.

Love your Humps Wednesday:
From NowFoundation.org

Except getting my nails done is relaxing and a stress reliever ;) And I think I own 20 lip glosses. I don’t think there is anything wrong with adding a little color to the lips!

20
Feb
2012
 Quest for Curry: Take 2



Mr. Cyclist made this all on his own. I just stood by saying, “looks good”, and then washing dishes. After all, he is the one who has been studying different curry-making videos and recipes. I am no expert, but he is becoming one. I was thoroughly impressed. So, here is his spicy and tasty recipe:

Spicy Green Curry Recipe
Makes about 6 servings.
Ingredients:
Spices for the curry paste:

  • 1 Tbsp. Whole coriander
  • 1 tsp. Ground cumin
  • 1 tsp. Ground turmeric
  • 1-1 1/2 Tbsp. Minced/Crushed garlic
  • 1 tsp. White or black pepper
  • 3 Tbsp. Fresh ginger, minced
  • 1 whole bunch of fresh cilantro
  • 3 Serrano peppers
  • 3 Jalapeno peppers
  • 1/4 cup red onion, chopped
  • 6-8 keffir lime leaves
  • 2-3 tsp. anchovy paste

For the remainder of the curry:

  • 2 Tbsp. olive oil or canola oil
  • 23 oz. can coconut milk
  • 1 lb. chicken tenderloins or breast, sliced into cube-like chunks (it is easiest to slice when chicken is still partially frozen)
  • 1 Tbsp. sugar (palm sugar preferred), to taste
  • 3 Tbsp. fish sauce, to taste at the end
  • About 10 fresh basil leaves
  • Pinch of salt

For the vegetables:

  • 1-2 cups peppers, any color you like
  • 1 small can bamboo shoots, water drained
  • 14 oz. can baby corn, water drained
  • 1 cup onions, sliced

*Note: All of these ingredients are approximated because Mr. Cyclist never measures anything–he just adds what looks right and what tastes right.

Directions:

  1. Take all of the ingredients for the curry paste and put them into a food processor, and process until a paste-like consistency forms. Meanwhile, in a large saute pan, heat the oil over medium-high heat.
  2. Add the curry paste ingredients to the pan, and toast until they absorb the oil. Meanwhile, in a medium saucepan or saute pan, heat the coconut milk to thicken slightly.
  3. Add some of the coconut milk to the curry paste slowly as if you are making a roux. Continue adding the coconut milk in small amounts until you have added of it. Stir continuously, and add the 1 Tbsp. sugar to the mixture.
  4. In the same pan you used for the coconut milk, you can add 1 Tbsp. oil and cook the chicken in that pan briefly to just cook the outsides of the meat.
  5. Add the chicken to the curry mixture to continue cooking the chicken all the way through. Simmer for about 5-7 minutes.
  6. Add the vegetables to the curry and continue to simmer another 2-3 minutes.
  7. Add the fish sauce, pinch of salt, and fresh basil to taste. Check near the end to see how it tastes, and you can add a few more ingredients to tweak if you need to.

Serve with brown rice, and you are done!

This is a more labor intensive dish mainly because of all the ingredients needed. But, it tastes amazing, and is worth it. You could make it ahead of time, and reheat during the week. The curry tastes very similar and better than a few other green curry dishes I have had at Thai restaurants.

Curry Health Benefits:

  • The turmeric in many curry recipes may help prevent Alzheimer’s and Dementia, but you have to eat the curry at least 2 times per week. But, research has shown that it can help even reverse some damage that has been occurring in the brain.
  • Anti-inflammatory, and detoxifying.
  • Coconut milk is high calorie, but has quite a few health benefits as well. Even though the saturated fat content is high, coconut milk can help our body improve fat metabolism, and is not known to increase risk of heart disease. Excellent source of iron which is good for those with anemia. Excellent source of magnesium and manganese which is good to maintain balanced blood sugar.
  • The spiciness of curry can help release endorphin’s and can also be an aphrodisiac.
  • Like I mentioned, curry has a unique depth of flavor, and research has shown this intense amount of flavor can lead you to crave more intensely flavorful foods.

Many don’t think of curry as a dish that is good for weight control, but it is! Curry will satisfy you with a smaller portion due to the fiber, satisfying fat in the coconut milk, and the spices and heat will increase fullness more quickly.

18
Feb
2012
 What People Think about Dietitians…



Inspired by the new memes about what people think about different professions, hot topics, and other shenanigans… I decided to create my own meme for RD’s.

I already had seen someone else do this for RD’s, and I thought it was pretty funny, but wanted to convey my own opinion. Hope you get a laugh from this too ;)

16
Feb
2012
 Quest for Curry



Mr. Cyclist is obsessed with curry. So, he inspired me to procure the ingredients needed to make curry at home. And, I wanted to see if I could make it any cheaper at home. His argument was that since there are so many specialty ingredients required to make top quality curry, it might be just as cheap to order a dish from our favorite Thai restaurant.

Here are some of the necessary ingredients to make Panang curry which I have decided is my most favorite right now.  Panang curry is supposed to be more mild than others, but in my experience it has been full of flavor and a little spicy.

I used this recipe idea from Temple of Thai for a slight shortcut to making curry. The shortcut is that you use a curry paste instead of making your own curry paste which can require many ingredients and spices in addition to the ones you already have to buy.

We added some peppers, carrots, mushrooms, onions, and chicken as well. Mr. Cyclist, aka Curious Curry Man, watched a few YouTube videos to try to make himself more of a Thai chef.

This recipe did not turn out perfect because there was a tad bit too much coconut milk, and it would have been better to make the sauce and the vegetables separate, and then combine near the end.

So, when I perfect this recipe, I will post my own version. But, for now, you can try the Temple of Thai recipe linked to above for a tasty and different weeknight meal. Don’t forget to serve with brown rice! And don’t be too afraid of coconut milk because there has been some research out about coconut milk and its ability to help burn fat as well as prevent Alzheimer’s. Don’t be afraid to try new meal ideas that you have no idea where to begin–it may lead to something delicious!

Quote for the Week: “Sometimes”, said Pooh, “the smallest things take up the most room in your heart.”

15
Feb
2012
 Simply Roasted Brussels Sprouts



Mr. Cyclist bought a huge bag of Brussels sprouts from Costco and I had to cook them before they went bad. So, I used Barefoot Contessa’s recipe for roasted Brussels sprouts and then added a few ingredients of my own to add more flavor.
While you have the Brussels sprouts roasting in the oven, dice up 3 large shallots and 1 yellow onion. Add the shallots directly to the Brussels sprouts. You can also add the onions to the Brussels sprouts, but I like to saute them lightly in a saute pan on medium-low for about 20 minutes to caramelize. Then, add to the Brussels sprouts when they are softened. I also added some minced garlic and a pinch of Cajun seasoning to the sprouts.
Easy way to load up on potent antioxidant vegetables! Enjoy.

Love your Humps Wednesday:

14
Feb
2012
 Plan to De-Stress Naturally



I notice that my stress levels and anxiety creep up on me without even realizing it. I tend to hold on to tension. And eliminating stress is key to optimal health!
Looking at pictures from my St. John trip like this is relaxing :)

This past week I had been trying to focus on my level of stress and anxiety and notice things that help to reduce or increase it. Here is what I have found:

  1. Morning exercise is key. However, I hate to exercise in the morning–I am an evening exercise gal. But, I felt so carefree after moving in the am.
  2. Duration and intensity of exercise: it helps when I push myself or when the activity lasts about an hour (As always, consult your doctor before beginning an exercise program or nutrition program).
  3. Avoid some multivitamins like this one I got from Whole Foods. There is some type of ingredient in here that increases my anxiety and I haven’t quite figured it out yet.
                                        Too many ingredients! Ah!
  4. Instead, I will supplement with a calcium with D occasionally, nutritional yeast (contains B vitamins), vitamin C occasionally, fish oil, and some brown rice protein powder at breakfast or at snacks. I mostly rely on eating a balanced diet with  plenty of whole foods to make sure I get what I need that way.
  5. Not eating 2 1/2- 3 hours before bedtime. When I do eat something close to bedtime that is higher in sugars or carbohydrates, I have intense dreams. This is due to the brain using glucose and becoming more active overnight.
  6. Yoga (or pilates) 1x per week. This is goal and hasn’t been happening lately, whoops!
  7. Reading before bedtime as a way to calm the mind.
  8. Avoid negative people in life. Stay away from those who bring you down, and be with those who bring you up. My Dad has always told me this :)
  9. Breathing exercises when I feel stressed, reading inspirational calming quotes, or just having a small 5 oz. portion of red wine!

Here is a whole list of things I found on Pinterest. Not sure of the source.
Enjoy the week, and I hope this is a reminder to help focus on stressing less. And since it is Valentine’s Day–1 oz. of dark chocolate has been shown to reduce stress and anxiety over a 2 week period! Eat up ;)
Up later this week… nutritional yeast, trying out different protein powders, and make at home curry!

13
Feb
2012
 Dress Up Dining Space with Plates



Since I was moving all last week, this weekend I worked on decorating the apartment. I had saw all these ideas for using plates on the wall for decoration, and decided it would be a great way to add a splash of color to the boring white apartment walls.
 Here is how to do this project–it is pretty easy!

  1. Collect plates from different stores like World Market, HomeGoods, TJ Maxx, Ross, Marshalls, Pier 1, and Target. And feel free to get some plastic plates because they are lightweight and don’t look any different from the ceramic plates when up on the wall. You can also try etsy for some unique plate finds. Keep in mind a color theme. It doesn’t matter if the plates will match perfectly.
  2. Order these plate hangers from amazon. They glue to the back of your plates and add a hook for the wall. You can not see the adhesive or the hook, and they are very sturdy.
  3. Pick up some 3M Command adhesiveor mounting squares or strips. These can be used for any plastic plates or very small/lightweight plates you have. 3 squares should hold most of the lightweight plates on the wall. I cut some of the mounts to fit the backs of the plates better.
  4. Line up your plates on the floor to decide how you will arrange them on the wall. I took a few pictures to remind myself and decide what I like best.
  5. When you are ready to arrange on wall: Measure where the center of the wall is, and start with the center/middle plate first. Then, build outward, stepping back each time to check your work.

Here is a close-up! I still have to move that white plate closer to the others…

Also check out apartment therapy where I found my inspiration.

I figure that the decor is important for my dining area if I want to try to eat more at the table!

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