Nutrition Frenzy

I am obsessed with breasts.

No, you dirty girl, not obsessed with looking at them (although I admit to checking out my own for updates on southward sliding).

No, I am obsessed with how nutrition can help keep our breasts HEALTHY.

Taking Boobs Personally

Several years ago my tough-as-nails mom had a bilateral mastectomy. Mom has always been a pretty health-conscious person. Maybe she did hit the brownies a little hard once in a while, but all in all she leads a healthful lifestyle - never smoked, doesn’t drink (one glass of chardonnay and she tips over), plenty of fruit, veggies and she plays tennis like a 65-year old Maria Sharapova.

Mom also takes pride in the fresh-squeezed glass of grapefruit juice she enjoys every morning.

Anyhow, ever since mom’s battle with breast cancer I’ve been vigilant about keeping up on the latest news on breast cancer prevention and treatment.

The Newest News

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Today I am going to share a little concoction I have been making for myself every single day for lunch. And I mean EVERY, SINGLE DAY.

Ever get on one of those jags? Well, luckily this culinary creation is a health-nut’s dream and a dieter’s best friend.

This recipe incorporates several Super-Food heavy hitters that will keep your body rockin’ and provides your taste buds with a break from your ordinary, American fare.

Why its so great for you:

WILD SALMON: One of the healthiest foods you can eat. Wild salmon is high in Omega 3 fats which promote normal cholesterol and triglycerides, improve blood flow, enhance immune function, reduce joint pain and are important for getting lustrous hair and glowing skin.

This is interesting (at least to me) – did you know that more than ½ your brain is composed of fat, the most abundant type of which is called DHA? Well, the reason salmon is considered “brain food” is that it also contains DHA, the same fat that is in your brain. That’s why eating wild salmon you can help you improve cognitive function. That is also why being called “Fathead” is actually a compliment.

SPINACH: Calorie for calorie spinach has more nutrients than any other food we eat. Chock full of antioxidants, spinach is a potent anti-cancer agent.

BROCCOLI AND CAULIFLOWER: Cruciferous vegetables are key to preventing cancer because they are powerful antioxidants and they clear toxins from the body. Added bonus- they are a great source of fiber!

GEEEN ONIONS: Onions are high in two antioxidants: quercetin and sulphur. These two help neutralize free radicals thereby reducing the risk of certain types of cancers .Onions reduce total cholesterol while increasing HDL (good ) cholesterol, especially when eaten raw. Onions also reduce the risk of diabetes, stimulate the immune system and relieve upset stomach.

CHICKPEAS/GARBANZO BEANS: These little guys are low in calories but high in fiber, protein, potassium and folic acid. Including beans in your diet promotes heart health and chemicals called saponins in beans prevent genetic cell mutation. If you stay away from beans because you are afraid they will give you sonic-farts introduce them gradually.

RED PEPPER FLAKES: Hot peppers contain capsaicin, a substance which inhibits inflammation. Red pepper is proven to reduce pain related to arthritis, psoriasis and diabetic neuropathy. Red pepper can also reduce cholesterol and triglyceride levels and protect blood from the free radicals which lead to arterial damage. In fact, cultures that use red pepper liberally have been shown to have much lower rates of stroke, heart attack and pulmonary embolism. Red pepper has also been shown to help stop the spread of prostate cancer and reduce expression of prostate-specific antigen (PSA).

The heat you feel when you eat red pepper is real. Red pepper increases both thermogenesis (heat production) and oxygen consumption in your body. This increased thermogenesis can help you lose weight by revving up metabolism and lessening appetite.

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culinary creation, health-nut, dieter, recipe, Super-Food

Some smoothies suck.

Recently I saw an Oprah episode featuring her “special” smoothie recipe. Now, I adore Oprah but I have to tell you her smoothie sucked.

Here were her ingredients: chocolate soy milk, 4 strawberries and ½ banana. And oh yeah, don’t forget 2 luscious ice cubes. Yum . . . .

Instead, try one of my favorite smoothies. If you have even semi-normal taste buds you are going to go freakin nuts when you try it. You may even become addicted to it like my mother.

I mean, here is the part where I am supposed to tell you how lovely it is for a breakfast with a perfect ratio of protein, carbs, and healthy fats, not to mention a great source of calcium. Instead, I’ll just let you know you are going to end up sucking down this puppy for breakfast lunch and dinner.

Here it is:

–1 Cup plain yogurt or Kefir (a probiotic beverage = liquid-like yogurt but lower in sugar)
–¾ C water
–1 TBSP Flax Seed
–1 Scoop Chocolate Protein Powder
–1 frozen pear or apple (slice and then freeze)
–1 Scoop Sambazon Acai powder
–2 TBSP natural peanut butter
–2 Ice cubes (Oprah’s contribution)
–1 Stevia packet

What the hell is Stevia? Stevia is a gift from God to fat girls. Seriously, you gotta get this stuff. Trader Joes, Whole Foods, GNC, Vitamin Shoppe, it is actually quite easy to find.

Stevia is an ALL - NATURAL, no calorie, no carb, no sugar, no nothing, plant extract that is extremely sweet. An extraordinary alternative to artificial sweeteners that I am squeamish about ingesting too regularly lest my unborn children have 4 four heads.

Anyway, this shake is the bomb, you’re gonna looooooooove it.

Oprah, smoothie recipe, Stevia

This is not Chinese take-out: it is the ultimate in gooey deliciousness with great health benefits that takes only minutes to prepare.

Here’s what you need:

–½ C Rolled Oats (not instant)
–1C Water
–Dash of Stevia
–Dash of Cinnamon
–Dash of Salt

Here’s what you do:

–Nuke the mixutre for about a minute and a half and let stand for one minute.

–Mix in 1 large tablespoon (I tell you 1 TBSP but we all know you are gonna put a humungous, ginormous soup spoon-ful in there, that’s ok, none of us are gonna be on the Victoria’s Secret runway anytime soon) chunky all natural peanut butter. I recommend Maranatha for a texture that is like peanut butter fudge. In fact, the stuff is so thick and gooey I often get lock-jaw. Like, my husband asks me questions that get no response. I mean, can’t he see I am BUSY with my damn peanut butter?

–Throw in a handful of chopped almonds for added crunch along with dried fruit of your choice – raisins, cranberries, chopped apricots.

Here are some variations (I have lots of variations since I tend to eat the Yum Yum twice a day, breakfast and a late night snack):

For a fantabulous breakfast throw in a scoop of chocolate protein powder and sliced banana. Or, vanilla protein powder, cinnamon, walnuts sprinkled with raisins.

For the adventurous substitute peanut butter with a tablespoon or two (or ten, oink oink) of Coconut Oil with fresh berries.

Oatmeal is a great addition to your diet for many reasons: it is proven to lower cholesterol, is full of fiber for nicely shaped poopies, and because it generates warm- fuzzy childhood memories of mom’s warm oatmeal cookies. Plus, the Quaker Oatmeal guy is a total hottie.

The real deal behind losing weight and maintaining it for a lifetime is a diet filled with delicious foods that are naturally nutritious.

Now go give that Quaker Stud a big luscious lick.

health benefits, losing weight, diet, delicious foods

“Bring on the holistic horsecrap, break out the Bible bread!”, exclaims my husband the Neanderthal as he stands in front of the barbeque grill wielding a pair of tongs.

Please don’t take offense at this outburst. I know I no longer do. He can’t help it, he was raised on Oscar Meyer Weiners paired with “Wonder” Bread White-Flour Death Buns.

My Neanderthal’s insensitive reference is to the Food For Life line of “Ezekiel” sprouted grain products. The packaging of these all natural treasures is covered in scripture verses. Like the hot dog buns we use whenever we grill, all the Food For Life Ezekiel products are organic, whole sprouted grains.

The religious zealots who created these products are actually on to something. My husband and I enjoy several of their products on a daily basis. You’ll definitely want to try the hot dog and hamburger buns, English muffins (my favorite) cereal (think grape nuts minus the high fructose corn syrup) and pasta.

I know for a fact that most of the “Processing Pavilions” (as I call the major chain groceries) carry Ezekial bread. So, take the plunge and switch to a bread that is organic, sprouted 100% whole grains. Its stats also really rock: low calorie (80 a slice) low fat (5 grams a slice) high fiber and also a complete protein.

If you don’t regularly buy 100% natural bread products here is a heads up. To avoid funkiness, refrigerate Food For Life breads and muffins. Because these products have no artificial ingredients, they can start to look a little too natural a little too quickly if you know what I mean . . . .

This Sunday, dip some Ezekial bread in a mixture of egg white with a dash of cinnamon and vanilla to create a healthy French toast breakfast in bed for your lova. Or, serve your famous marinara over a bed of Ezekial sprouted grain pasta.

Sometimes love means giving a gentle push in a positive direction. Despite his teasing, my husband is secretly pleased that I care enough to find him a delicious and healthy new place to put his weenie.

grain products, natural bread products

Recently on Oprah, self-proclaimed health guru Bob Green put his “Best Life Diet” stamp of approval on 8th Continent Brand soymilk.

Personally, I get the feeling ol’ Bob is just out to make a buck by endorsing products that may taste o.k., but are not the best option for the health conscious consumer. I also think we should take a second look at anything, endorsed by anyone, who associates his image with McDonalds, home of the heart attack.

Instead of using 8th Continent for your smoothies or cereal, I recommend WestSoy Organic Soymilk.

WestSoy is Organic, whereas 8th Continent is labeled “premium”. Huh? Until there are FDA standards for what “premium” is, I’ll choose organic products.

Here are the ingredients in Westsoy Unsweetened Plain Soymilk: filtered water and organic soybeans. Period. This is aligned with a great rule of thumb - the shorter the ingredient list, the more nutritious and less processed the product.

Plain Westsoy has 90 calories per cup, 4,5 g fat, 5 g carbs and a big 4g of fiber. Fiber count is especially important since it effectively “cancels out” the 5g of carbs leaving you with a net 1g of impact carbs. It also boasts only 1 g sugar, and 9 g protein. For you sodium watchers -only 30g per delicious serving.

Chocoholic? Go for West Soy Unsweetened Chocolate, made with pure cocoa. At 100 calories per cup, 4.5 g fat , 6g carbohydrate and 5 g fiber (again, net carbs come in at 1 g!), it is an outstanding way to make luscious smoothies without added sugar.

For an even sweeter sensation, I recommend adding a packet of all-natural Stevia extract (I like Sunlabel by Complete Earth Products) to make the perfect sugar-free chocolate smoothie.

Now the info on 8th Continent Plain Soymilk: 80 calories per cup with 3g of fat. Now be careful - although the fat content is lower than WestSoy, a serving of 8th Continent has 8g carbohydrate, ZERO fiber (no “cancellation” of those carbs), and 7g of sugar.

People, anything with more than 4g of sugar (we’re talking sugar sugar here, not just fructose which is sugar from fruit) per serving is bad news.

The sodium content of 160g is more than double WestSoy as well.

8th Continent Chocolate Soymilk is even worse ; 90cal, 13g carbs, ( again, zero fiber), 11g sugar and 190g sodium. Besides these not –so- hot stats, the thing that really weirds me out about 8th Soy is that the second ingredient listed on its label, righ after “soymilk”, is sugar. Sugar is followed by fructose, modified corn starch , sucralose( care for a tumor anyone?) and a substantial string of preservatives.

Another dietary landmine endorsed by Bobby Green ( I am wondering just how much of cut must he gets from this crap?) is the “Limited Edition” 8th Continent Smoothie. The jingle on this one is, “lose the blender”. A more accurate description would be, “lose the blender, keep the weight”.

I mean, come on Bob, for those of us battling the bulge the Chocolate- Strawberry Banana smoothie is positively gruesome choice and you know it! It contains – 100 cals, 18 g carbs, no fiber, 12g of sugar and 180mg sodium. Blech.
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Oprah, Bob Green, Best Life Diet, soymilk

I have a sneaking suspicion you are guilty of consuming one of the most sinful simple carbohydrates sins: white rice. For your information, white rice cannot be considered “brown” just because it is soaked in teriyaki sauce. And, although brown rice is a better choice because the unpolished grains have more fiber, it tastes like crap.

Here is an alternative: bulgar wheat. Bulgar is a whole grain that cooks up with some water in minutes (about 10, considerably less than stovetop rice) and comes out soft and moist.

You can use bulgar in any recipe that calls for rice or risotto and feel good about eating it since you are getting a significant source of fiber. You’ll also feel good about serving it since it won’t get the same groans induced by brown rice pebbles.

Try this:
–1 baked chicken or turkey breast seasoned with olive oil, salt, pepper and garlic
–½ C garbanzo beans
–½ C feta cheese
–2 C steamed broccoli
–1 C cooked bulgar wheat
–A few sliced Kalamata Olives
–Sprinke the whole she-bang with a few tablespoons of parmesean cheese and drizzle with olive oil.
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carbohydrates, bulgar wheat, whole grain

You may not realize it, but salt is addictive.

Think back to those unpleasant occasions when you’ve found yourself wracked with guilt, staring at an empty Pringles can, or the oily bottom of a jumbo tub of theatre popcorn. You get the point - the saltier a food, the more you tend to eat.

Unfortunately, this feeding-frenzy phenomenon is exploited by food manufacturers. Almost all the processed foods we buy have a substantial amount of added salt. Even “healthy” items like canned spinach, beans and soup (”low sodium” versions included), are loaded with it.

Don’t kid yourself - food manufacturers don’t give a damn about your waistline - their primary concern is profit. Sure, they label foods like almonds “heart healthy,” because, in their unadulterated state, almonds are good for you. But when they are smoked and crusted in salt, even almonds can contribute to high blood pressure and cause you to keep eating well past the point of a full stomach.

How come I know so much about salt? Well, I too, overindulge in salted foods. I usually realize the extent of it when I hear my husband’s early morning query, “BABE! What happened to your face?!?!” How rude!

Because of the nasty side effects salt can have, I do try to keep sodium to a minimum in my diet. For instance, I always rinse canned beans and compare labels on things like salsa and mustard to see which brands have less of the salty stuff. Every little bit you can cut out helps.

This is not to say that I don’t still enjoy stir-fry or a big bowl of salty air-popped popcorn.

My solution? All natural Braggs Liquid Aminos.

Before I launch into a description of this great product I have to ask an important question: How come healthy products always have such crappy-ass names? I mean, Bragg’s Liquid Aminos is a sensational product, but the name doesn’t exactly get the old salivary glands going. I mean, think about a product like, uh-Krispy Kremes! - Now there is a name! Too bad KK’s are artery bombs. Sigh.

Ok, so Braggs Liquid Aminos is an exceptional, soy sauce alternative (if they’d bothered to ask me I would have suggested “Soysational”) that is extremely versatile. As the boring name suggests, Bragg’s contains 16 amino acids, is made from non-GMO (pure) soybeans and filtered water, has no alcohol, is not fermented, and is remarkably low in sodium.
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