Wednesday, March 30, 2011

Who wants a heart attack on a plate, anyway?

When you're feeling oppressed and dictated to, unappreciated for who you are and stuck with no way out, do what the greatest ancestors of our time have done...REBEL!  Fight for your rights!  Do exactly what you are forbidden to do - show 'em they can't judge you or hold you down!  After all, it's what our country was founded upon!  Human rights!  Equal rights!  Freedom!  Free to be obese!  Wait - what?

Enter "The Heart Attack Grill".  Nope, not kidding.  This place actually exists in the good ol' US of A.  Here's a few snippets from the main website:

"Taste Worth Dying For!"
"Butterfat Shake - World's Highest Butterfat Content!"
"Flatliner Fries - Deep Fried in Pure Lard!"

The burgers range from 1 to 4 beef patties, or otherwise known as "Single" through "Quadruple Bypass Burgers".  The main "theme" is that of a hospital setting.  Your waitresses?  Scantily clad "nurses".  If you weigh in at over 350 lbs (conveniently, there's a scale in sight of all the tables), you eat for free.  The owner claims that, "Everybody applauds and cheers for them. A big smile comes over their face, and for once they are finally accepted. They are not picked on here."  Hm.  I wonder how long the feeling of euphoria lasts?  Until the next time they have to get dressed?


They even hired a 600 lb spokesman named Blair River (pictured above).  Who recently passed away at age 29.  


I can't help but wonder, how do these feel every day?  Healthy?  Strong?  Happy?  Able-bodied to do the things they like to do?  What about mobility?  If you're getting winded walking from the car to the house, is that a good thing?  What about achy or even painful joints?  What about a good night's sleep?  Do they even know what it's like to be able to follow their every whim perhaps like it was when they were kids?  Can they even play with their own kids?  Not really, would be my guess.


Why on earth would anyone want to promote that kind of life?


Ok, so I can certainly see where one could find the humor in this (with the exception of Mr. River's passing).  It's pretty clever.  But this has taken things too far.  We're facing a crisis - and every day it gets worse in terms of preventable disease taking our loved ones from us way too early.  That, in my humble opinion is definitely NOT funny.    




Spiced Turkey Burgers with Tomato Chutney
RealSimple.com

Ingredients

Directions

  1. In a small saucepan, combine the tomatoes, vinegar, sugar, allspice, cinnamon, ½ teaspoon salt, and ¼ teaspoon pepper.
  2. Simmer, stirring occasionally, until the mixture thickens, 8 to 10 minutes. Set aside. (The chutney can be served warm or at room temperature.)
  3. Heat grill to medium-high; oil the grate. In a medium bowl, combine the turkey, Gruyère, and garlic. (Do not overwork the meat.)
  4. Form the mixture into four ¾-inch-thick patties. Make a shallow well in the top of each (to prevent overplumping while cooking). Season with the chili powder, ½ teaspoon salt, and ¼ teaspoon pepper.
  5. Grill the patties, turning once (do not press or flatten), until an instant-read thermometer inserted in the center registers 160° F, 6 to 8 minutes per side.
  6. Serve the burgers on the focaccia, topped with the chutney.


Nutritional Information

  • Per Serving
  • Calories 453Calories From Fat 153
  • Fat  17g
  • Sat Fat  6g
  • Cholesterol  104mg
  • Sodium  977mg
  • Protein  38g
  • Carbohydrate  38g
  • Sugar  7g
  • Fiber  2g
  • Iron  4mg
  • Calcium  221mg



**Note, to cut down on sodium, omit from "seasoning" the turkey patties and cut (oops!  I almost said cut the cheese!) the amount of cheese from 3/4 to 1/2 cup (lose some calories that way, too).

Wednesday, March 23, 2011

Getting Closer!

This past weekend 10,000 participants ran in the NYC Half Marathon, including my brother-in-law (Yeah, Greg!).  I was looking forward to going and cheering him on but had to stay home with kid #2.  The rest of the family got up at 5am to head to the Big City in balmy 25 degree weather, and needless to say, I wasn't as heartbroken as I would have been had it been 50 or 60 degrees outside...

Anyway, that got me thinking that there are two very different aspects of these big events that I really enjoy:  Spectating and Doing.  With spectating, you don't have to log numerous training hours for the event, nor worry about what to wear to the starting line that you either freeze in (nothing extra than a shirt & shorts), an extra layer to ditch just before the race (NYC donates all such items to the homeless), or wear for a bit then include with your bag check (and freeze after you drop it off).  All you need to do is show up with your biggest mouth and noisiest cowbell and you're all set.  I truly enjoy cheering for random participants - they are always appreciative and it's gratifying seeing them get a boost from it.  There is, however always the stress of not making it to the intended "cheer spot" on time, especially if you've made  prior arrangements for the participant to look for you there (been there, done that), or finding them after the event when there's seemingly a million people around unless they are wearing something crazy, (er, I mean noticeable) like the guy to the left or a whole-body Yogi Bear costume- yep, seen that, too.

On the other hand, actually participating in an event is an animal unto itself.  Depending on the race, the training involved, the strategic planning...it's all one big crazy awesome thing.  There are good training days, and some not-so-good training days.  One day you feel like you are flying, the next it's a struggle to get your legs moving - like you're running underwater and can't find your rhythm.  Sun, rain, wind, and even snow - get those miles in!  Figuring out what to eat before setting out for a training run (and what to avoid like the plague for fear of an emergency bathroom stop in the woods), fluid replacement....carry a water bottle?  Plant some along the pre-planned route?  What to eat during the run?  Pre-mapping routes that can be done in a loop, or out and back?  Is it too hilly?  Too flat?  Oh crap!  Did I just overdo it and really hurt myself?  Dare I mention the dreaded chafing?  (*Word to the wise - NEVER wear anything brand new on a long training run and ESPECIALLY on race day!)

Then comes race day eve.  The expo.  All that really cool stuff that you really don't need (ie. Power Balance Bands.  Ever heard of those?).  See all those other people around?  They've just spent the last few months doing just what you've done (for the most part!)...you're all in this together.  Instant comraderie!  Don't forget that last important dinner..make it a good one!  Go to bed early (if you can even fall asleep) but not before you lay out your race day gear - God forbid you run around like a lunatic in the morning trying to find everything and wind up forgetting something!  Use all FOUR safety pins to secure your racing bib, or you may just wind up being a nameless face in the crowd...

Ugh...the alarm clock goes off WAY too early.  But before you know it, you're up, dressed, and downing a breakfast worthy of champions, ready to walk, shuttle or drive your way to the starting line.

You're giddy with excitement - there's an actual electricity in the air - everyone is feeling it.  Find the porta-potty's immediately and get in line even if you don't have to go, because you've been hydrating and you'll need to go by the time you get to the front of the line.  Immediately get back in line when you're done and repeat until it's time head to the starting line!  Random people are so much friendlier, chattier - it's not hard to strike up conversation with anyone around.  The very serious competitors are slowly warming up at your actual race pace (show-off's!).  Others are sitting around, eating bananas and bagels - joking and laughing.  Checking watches...

Then comes the voice over the bull horn or speakers...time to line up!  ALMOST THERE!  Feeling a bit claustrophobic as everyone tries to squeeze in.  Checking watches again...drinking the last bit of fluid, jogging in place...nerves RACING!

BOOM!  You're off!  Excited and at the same time asking yourself "WHY DO I DO THIS?"  Trying desperately hold yourself in check so that you don't completely burn yourself out before you're even halfway done.  Constantly asking, how do I feel?  How's my form?  What's my pace?  Who's the next person I'll catch up to and pass, or in some cases, "Let 'em pass...I'll catch them later" (ha!).  Getting an incredible high when someone you know is yelling and cheering for you.  Speeding up as the race goes on....seeing the finish line...coming down the homestretch and giving it all you've got...lungs bursting, heart pounding, almost...there...and now...FINISHED!  You did it!

Racing season is almost upon us...are you ready for it?

Here's a recipe for a great-tasting smoothie after a good workout - not too many calories, but replenishes your system with potassium and protein:

1 Banana (the more brown, the better!)
1 cup of Vanilla Soy Milk
3 T Vanilla Protein Powder
1/2 cup ice cubes

Blend everything on high in a blender until ice is completely broken down and the smoothie is thick and creamy.

Enjoy!

Thursday, March 17, 2011

A Little Bit 'O Sunshine

Parenthood.  Not for the weak of mind, nor weak of heart.  I was going to say something about parenthood being like one continuous Herculean effort, but come to find out Hercules killed all his children.  Oops, scrap that idea!

After what seems to be the longest and darkest winter of all in my house (particularly when it comes to being hijacked by some form of bacteria, virus, etc.), I'm hoping we're coming out of the "dark" and into the "light" of spring.  My sanity needs it!  Thank goodness the sun is shining in all it's glory today - luxuriously warm sunshine, no less.  Abundant sunshine can make anything better - I'm not yet sure if it's psychological, or my ol' Vitamin D deficiency, but the mere fact I am only wearing a fleece as a jacket today makes me ridiculously happy.

Speaking of Vitamin D (the "sunshine") vitamin, I've been hearing more and more about Vit. D deficiencies.  We've been bombarded with messages imploring us to slather the kids up the minute their precious skin sees the light of day - we as adults see how much damage we've done to ourselves: better cover up!  The days of baking outside with baby oil and foil are OVER.  Big brimmed, floppy hats, SPF 100, full coverage even during the hottest days...I'm too afraid to go outside lest I walk back in with a melanoma!

(I bet this guy gets plenty of "D")

A little extreme, to be sure.  However, since I'm not aging from here on out, wrinkles just won't do.  I'm not adverse to some sun exposure to my limbs (in fact, if I don't get any exposure on my lower extremities during shorts-season, you'd better have your sunglasses on), but I protect my face like it's nobody's business.  Unfortunately, even this isn't enough because my Dr. diagnosed me with a Vit. D deficiency a few years back and recommended I take a supplement.  In all seriousness, after taking it regularly for a few weeks, I could really feel a difference - I felt more clear-headed, did not suffer from post-long run headaches, and actually felt a bit happier.  I would recommend anyone suspicious of a deficiency (you can find a symptom list here) get checked out by their Dr.  You can even request it during your yearly physical blood workup.  Easy!

Of course, there are plenty of ways to get your daily dose in your diet - fortified milk and OJ, fish (salmon, mackerel, tuna, sardines), fortified yogurt, margarine & cereal, cod liver oil, and beef liver (source).  However, if you are vegetarian, vegan, or are allergic to milk products (or you can't fathom eating cod liver oil or beef liver), getting the proper amount is much harder.

Salmon is one of the best natural sources of Vitamin D, so even though I already posted a salmon recipe, here's another one which is perfect for when you want to fire up the grill (yahoo!).  Perfect with a big, giant tossed salad:


Grilled Salmon - 6 Servings

Ingredients

  • 1 1/2 pounds salmon fillets
  • lemon pepper to taste
  • garlic powder to taste
  • salt to taste
  • 1/3 cup soy sauce
  • 1/3 cup brown sugar
  • 1/3 cup water
  • 1/4 cup vegetable oil

Directions

  1. Season salmon fillets with lemon pepper, garlic powder, and salt.
  2. In a small bowl, stir together soy sauce, brown sugar, water, and vegetable oil until sugar is dissolved. Place fish in a large resealable plastic bag with the soy sauce mixture, seal, and turn to coat. Refrigerate for at least 2 hours.
  3. Preheat grill for medium heat.
  4. Lightly oil grill grate. Place salmon on the preheated grill, and discard marinade. Cook salmon for 6 to 8 minutes per side, or until the fish flakes easily with a fork.

Thursday, March 10, 2011

Highway Robbery...

As I was reading the paper this morning, an article caught my eye about the pre-term labor drug Makena.  Apparently it was manufactured by a few different pharmaceutical companies which as we all know creates some competition to keep the price fairly reasonable.  However, now one single company has been given exclusive rights to manufacture the drug, so the cost per injection will go from $10 - $15 per dose to $1500.  Yep, that's right....an increase of one HUNDRED times the price!  Anyone else out there find this unbelievable?

What other pharmaceuticals are priced this outrageously?  I for sure don't want to know, nor do I want to have to find out someday.  My master plan is to live my life au natural.  No daily prescriptions for me, thank you.  I'd rather put the time in now to PREVENT and PROTECT!  (Just for the record, I'm not against all medications...just the ones that we don't need if we can prevent whatever ailment it's prescribed for!)

"BUT how can  you do this?", you might ask....

From the prior entries of this blog, you know I'm a big believer in FOOD as FUEL.  I also believe that human beings were meant to be active...if we're sedentary, we lose function, which only accelerates as we age.  Poor diet + minimal activity = recipe for disaster!

Interested in learning more about how diet can prevent chronic disease?  I highly recommend the following books:

Eat to Live and Disease-Proof  Your Child by Dr. Joel Fuhrman
The China Study by T. Colin Campbell
Prevent and Reverse Heart Disease by Caldwell B. Esselstyn, MD
Fill Up to Slim Down by E. Diethrich and Jyl Steinback

While the message of these books may feel extreme (as making a drastic life change can be), why not just start with educating yourself, then instituting small changes a little bit at a time...eventually leading up to a long term goal you set for yourself?  Small, permanent changes win every time - You have the rest of your life to do it right!

The following recipe is a new favorite of mine...loaded with the good stuff...avocados (great source of omega 3's), arugula (jam-packed with nutrients and one of the best greens to eat), & tomatoes (awesome source of lycopene - excellent for men's health).



"Lindsay's AH-mazing Egg White Wrap"


1 serving

* Whole wheat tortilla; soft taco size (medium)
* 1 Tablespoon hummus (highly recommend Sabra's roasted garlic hummus)
* 2/3 cup arugula
* 1/3 cup avocado slices (cut avocado in half, slice width-wise, approx 4 slices)
* 2 Egg whites, cooked
* 1/2 cup cherry tomatoes sliced in half (or 3 slices from medium size, ripe tomato)

Warm tortilla in toaster oven or microwave.  Spread hummus on tortilla, top with arugula, avocado slices, egg whites and tomatoes.  Fold bottom of tortilla partially over egg whites and veggies then fold sides in, so that they overlap.

Thursday, March 3, 2011

The Biggest...What?

When the show "The Biggest Loser" debuted, I was put off by the title and immediately decided not to watch it.  I figured it'd be along the lines of "The Swan" (HORRIBLE concept for those who remember it), "Big Brother", "The Bachelor" or some other cringe inducing let-me-exploit-myself-to-the-point-of-stupidity TV show.  Please understand, I'm not against all reality shows (I LOVE "Survivor"), I just think acting like an idiot as a means to be famous is not my bag (ok, so they may do that in Survivor too...but I still love it...)

So, it may have been a visit from Grandpa (my dad) & Abuela (my step-mom) a few years ago that got me to change my mind about The Biggest Loser.  As we gathered in the living room, Abuela suggested we watch it.  Being the polite hostess (haha!), I bit my tongue and turned it on...and was surprised at how much I liked it.  It's more than just watching severely overweight people being tortured by a couple of trainers, while learning about food & nutrition, how to fuel, and avoid temptations from addictive foods like donuts, cakes, pizza, etc.  You can actually see these people transform their lives physically, emotionally & mentally - sometimes it's corny, but for the most part it's incredibly rewarding to witness.

You may already be familiar with the scary statistics out there:














(Diagram illustrates the % of the population by state who are obese)

- Two thirds (190 MILLION) Americans are overweight or obese!  (source)
- 19.6% of children age 6 - 11 are obese
- 18% of adolescents age 12-19 are obese (source)

OBESE!  We're not talking a few pounds overweight...we're talking "an abnormal or excessive fat accumulation that may impair health". Definition of obese

The most alarming thing to me is the statistic regarding kids - they're not getting that way on their own.  When they grow up and have to make those decisions for themselves, they're going to go with what they learned as kids - and perpetuate an already vicious cycle.  Why is it that food, particularly highly processed, fatty and nutrient deficient seems to hold such power over all of us?  I guess that question opens up a whole new can of worms, worthy of a few more blog entries in the interest of keeping this one short of a novel.

....Until next time....

Pan-Seared Salmon on Baby Arugula
Serves 2 - Epicurious.com

2 6oz center cut salmon fillets**
1 1/2 Tablespoons fresh lemon juice
1 1/2 Tablespoons olive oil
salt & freshly ground pepper, to taste

For the salad:
3 cups baby arugula leaves
2/3 cup grape or cherry tomatoes, halved
1/4 cup thinly slivered red onion
salt & freshly ground pepper, to taste
1 Tablespoon olive oil
1 Tablespoon red wine vinegar


1. Place the salmon fillets in a shallow bowl. Toss well with lemon juice, olive oil, salt and pepper. Let rest for 15 minutes.
2. Cook the salmon, skinside down in a nonstick skillet over medium-high heat for 2 to 3 minutes, shaking the pan and carefully lifting the salmon with a spatula to loosen it from the pan.
3. Reduce the heat to medium. Cover the pan and cook until the salmon is cooked through, 3 to 4 minutes more. The skin should be crisp and the flesh medium rare.
4. Meanwhile, combine the arugula, tomatoes and onion in a bowl. Just before serving, season with salt and pepper and drizzle with oil and vinegar. Toss well.


**NOTE:  Use only Salmon which is wild caught from the Pacific - "farmed" (even organic) or "Atlantic" salmon has been shown to have a much higher concentration of pollutants and antibiotics (source).

Thursday, February 24, 2011

No turning back now...

Ok, I've officially done it.  I just registered for the Marine Corps Marathon - October 30, 2011.  Yikes!

I've always said I needed to redeem myself after my first (any only thus far) marathon back in 2000, yet life continues to get crazier by the minute so who can ever find the time to put in for proper training?  Well, after all these years, 3 kids later and a big new business venture just around the corner, aka, the busiest I've ever been, I'm going to JUST DO IT.

I'm really not a "runner" by any means.  I admire all those real "runners" who can make a race look like nothing but a walk in the park and are done even before I'm halfway to the finish line.  I don't believe I've been genetically blessed with a high VO2 max (cue the "I've got the low VO2" blues), where VO2 max is the "maximum amount of oxygen that an individual can utilize during intense or maximal exercise" (or in other words, don't go past this point, or you'll poop out).  The average for a woman my age (non-athlete) is 30-38, but Lance Armstrong was tested to be at 85!  This isn't to say that one can't train to increase his/her VO2max, but I'm sure I'll never be one of those front-runners unless I'm one of only 10 entrants in a race and they are all elderly.  (Click here for a good article explaining VO2max)

Anyway, like I said, I'm only going to compete with myself, and hopefully I'll have no problem beating my old time.  There's so much more information out there regarding nutrition and training than there was 11 years ago - and I've got a wealth of information at my disposal with all my family and friends who have trained for endurance events.....Right, guys!??

So begins the training mentality even this far out...food matters!  Here's a good start (and what will sure to be a staple over the next several months):

Cuban Black Beans & Rice

Ingredients

  • 1 cup long grain brown rice
  • 1 tablespoon olive oil
  • 1 onion, chopped
  • 1 green bell pepper, chopped
  • 2 cloves garlic, chopped
  • kosher salt and black pepper
  • 1 teaspoon ground cumin
  • 2 15.5-ounce can black beans, drained and rinsed
  • 1 teaspoon dried oregano
  • 1 tablespoon red wine vinegar
  • 4 radishes, thinly sliced
  • 1/4 cup fresh cilantro, chopped

Directions

  1. Cook the rice according to the package directions.
  2. Meanwhile, heat the oil in a saucepan over medium-high heat.
  3. Add the onion, bell pepper, garlic, 1 teaspoon salt, and ¼ teaspoon pepper and cook, stirring occasionally, until softened, 5 to 7 minutes.
  4. Stir in the cumin and cook for 1 minute.
  5. Add the beans, oregano, and 1 cup water. Simmer, covered, for 10 minutes.
  6. Add the vinegar. Smash some of the beans with the back of a fork to thicken. Serve over the rice. Top with the radishes and cilantro.
By Sara Quessenberry,  March 2009

Tuesday, February 15, 2011

The Dirty Dozen

So, you may remember not too long ago I mentioned something regarding how my family manages to get sick sometime in February?  Last year the GI bug knocked on our door, but this year...let's just say that whatever it was that paid us a visit was driving a Mac truck going 80 miles per hour.  Chills, fever (whoo boy), body aches, headaches, malaise and an ear infection later, we're finally on the mend.  I had the chills so bad at one point, I had the heat cranked up in the car as high as it would go.  I realized how hot it must've been in there when my girls got out and were saying how awesome it felt outside....oops.

Anyway, long story short, you may be able to run, but you can't hide from the "yucky bugs".  You can, however do yourself a favor and avoid unnecessary pesticides and chemicals that seem to find their way into our food chain.  A few years ago, my sister told me about the "dirty dozen" - foods that have been shown to have the highest amounts of pesticide residue even after you wash them.  If you want to reduce your amount of exposure, buy organic varieties of the following:

1.  Celery
2.  Peaches
3.  Strawberries
4.  Apples
5.  Blueberries
6.  Nectarines
7.  Bell peppers
8.  Spinach
9.  Kale
10.  Cherries
11.  Potatoes
12.  Grapes

If you figure that thin skin = no barrier to pesticides/chemicals, you'll want an organic alternative.

Conversely, the following are considered the "least contaminated", so it's ok to purchase non-organic:

1.  Onions
2.  Avocado
3.  Sweet corn (frozen)
4.  Pineapples
5.  Mano
6.  Asparagus
7.  Sweet Peas (frozen)
8.  Kiwi
9.  Bananas
10.  Cabbage
11.  Broccoli
12.  Papaya

Bon Appetite!


Tina Miller
Lime is a good match for red cabbage, and its acid keeps the color bright. Napa cabbage is a delicious alternative.
Yield: Makes 6 servings
ingredients
6 tablespoons olive oil, divided, plus additional for griddle
2 garlic cloves, minced
1 tablespoon chili powder
2 pounds skinless boneless chicken breast halves, cut crosswise into 1/2-inch-thick slices
1 large red bell pepper, cut into 3/4-inch-thick strips
1 large red onion, halved, sliced lengthwise
3 cups thinly sliced red cabbage
2 tablespoons chopped fresh cilantro
2 tablespoons fresh lime juice
2 teaspoons finely grated lime peel
6 to 8 fajita-size flour tortillas
1 avocado, halved, pitted, sliced
preparation
Whisk 3 tablespoons olive oil, garlic, and chili powder in large bowl. Add chicken, bell pepper, and onion. Sprinkle with salt and pepper. Toss to coat. Let stand 1 hour at room temperature or chill up to 4 hours.
Toss red cabbage, cilantro, lime juice, lime peel, and 3 tablespoons olive oil in medium bowl. Season to taste with salt and pepper.
Preheat oven to 350°F. Wrap tortillas in foil and place in oven until heated through, about 15 minutes.
Meanwhile, place large griddle over 2 burners and heat over medium-high heat. Brush griddle with olive oil. Spread chicken on griddle and cook until chicken is cooked through and vegetables are browned, turning frequently with tongs, about 7 minutes Total.
Divide chicken among warm tortillas; top with cabbage mixture and avocado slices.
nutritional informationPer serving: 520 cal, 24g fat (3g sat), 87mg cholesterol, 373mg sodium, 36g carb, 4g fiber, 41g protein (analysis by Nutrition Data)
ND's complete analysis ›
Nutritional analysis provided by Bon Appétit