It's Monday again and what instantly pops into my head? Meatless Monday, of course! This movement is a non-profit initiative of The Monday Campaigns. They provide tons of information and multiple recipes to help people start their week off with healthy, environmentally friendly meat-free alternatives. Believe it or not, their goal is not to turn you into a meat-banning vegetarian. By simply (and painlessly) removing meat from your diet just one day a week, you will cut back your meat consumption by 15%. What an easy way to not only improve your personal health, but also the health of our planet!
Red meat can play a role in a healthy balanced diet, but the key is moderation. It provides essential nutrients such as protein, unsaturated fatty acids, iron, zinc, selenium and vitamins D, B3 and B12. However, the numbers are in and Americans are consuming TOO MUCH meat. According to the American Meat Institute, in 2007 a total of 117 pounds of red meat (per person) was consumed. Factor in the 103 pounds of chicken and turkey and that's over 200 pounds of meat in one year, or roughly half a pound a day.
The problem is that red meat consumption has been linked to cancers of the breast, bowel, stomach and pancreas. While browsing through my list of e-mails this morning, one from meatprocess.com caught my eye. The UK is planning to release a statement urging Britons to limit their red meat consumption to no more than 2.5 oz per day, or less than 1 lb per week, to reduce their risk of developing cancer. Joining the Meatless Monday pledge will leave you one step closer to this healthier recommendation. Give it a try!
Worried about Protein?
Good, because protein is extremely important. It is needed by the body to build muscles, repair tissues and maintain an effective immune and hormonal system. And yes, meat is an excellent source of protein. However, if you are only cutting it out once a week, it is highly unlikely that you'll become deficient. Plus, there are plenty of other impressive options, such as those listed below.
One goal of NEDA week is to get people talking about the issue and reducing the stigma surrounding eating disorders. Eating disorders are life-threatening illnesses and as with any illness, awareness is the key to prevention, intervention and treatment. It is important to recognize the pressures, attitudes and behaviors that surround this disorder. Negative self-talk only contributes to the toxic environment and it can be emotionally, spiritually and physically damaging. Let us start today with a reminder of how beautiful YOU are!! This video is part of Operation Beautiful ~transforming the way you see yourself one post-it note at a time.
Working at a children's hospital has opened my eyes to how prevalent eating disorders are. We see mostly young girls (12-18) admitted, but every now and then there are a few boys. There are the common diagnoses everyone has heard about such as anorexia and bulimia, but there are a few new disorders gaining attention. Check out the symptoms below to make sure you are not missing any important signs of those you care about.
Anorexia Nervosa is defined by self-starvation and excessive weight loss.
Symptoms include:
Refusal to maintain body weight at or above a minimally normal weight for height, body type, age and activity level
Restricting food or types of food, such as food that contains sugar or fat
Being secretive about food
Intense fear or anxiety around weight gain or being "fat"
Feeling "fat" or overweight despite dramatic weight loss
Loss of menstrual periods
Extreme concern with body weight and shape
Constipation and slow emptying of the stomach
Thinning hair, dry skin and brittle nails
Low blood pressure, slow heartbeat (<60 bpm)
Bulimia Nervosa is characterized by binge eating followed by purging. Binge eating is defined as eating large amounts of food, more than most people would eat in one meal, in short periods of time and then getting rid of the food/calories.
Symptoms include:
Repeated episodes of binging and purging
Feeling out of control during a binge and eating beyond the point of comfortable fullness
Purging after a binge through self-induced vomiting, abuse of laxatives, diet pills and/or diuretics or fasting
Frequent dieting
Extreme concern with body weight and shape
There is not always a significant weight loss with this disorder
Dentists can usually detect signs of continued purging from the enamel erosion on the upper, front inside surfaces of the teeth
Binge Eating Disorder, also known as compulsive overeating, is described as periods of uncontrolled, impulsive or continuous eating beyond a comfortable fullness. This is different from bulimia because there is no purging but it may be replaced with fasts, repetitive diets and feelings of shame or self-hatred afterwards.
Symptoms include:
Binges, extremely large amounts of food within a 2-hour period at least 2 times a week
Loss of control during binges
Binge to reduce stress or for comfort
Eating alone because of embarrassment
Eating until painfully full
Sporadic fasts/diets
Anxiety
Depression/low self-esteem
Loneliness
Body weight can very from normal to mild, moderate or severe obesity
Exercise Bulimia is less talked about because exercise is considered healthy, but too much can be dangerous. Watch this interview with Dr. Jennifer Ashton and Cal Carlin about one young woman's struggle with exercise bulimia.
Orthorexia is the fixation on "righteous eating." Although not an official diagnosis, the term was coined by Steven Bratman, MD to describe his own experience with food. While anorexics obsess about calories and weight, orthorexics obsess about healthy eating (not about being 'thin' and losing weight). It starts out motivated by health. However, they become increasingly concerned about what and how much to eat and what to do about 'slip-ups.' They usually self-punish, by stricter eating, fasts and exercise, if temptation wins. Eventually their food choices can become so restrictive that their health suffers. The 'healthy eating' can interfere with activities, interests and relationships and become physically dangerous.
NEDA suggests the following questions:
Do you wish that occasionally you could just eat and not worry about food quality?
Do you ever wish you could spend less time on food and more time on living and loving?
Does it sound beyond your ability to eat a meal prepared with love by someone else-one single meal-and not try to control what is served?
Are you constantly looking for the ways foods are unhealthy for you?
Do love, joy, play and creativity take a backseat to having the perfect diet?
Do you feel guilt or self-loathing when you stray from your diet?
Do you feel in control when you eat the correct diet?
Have you positioned yourself on a nutritional pedestal and wonder how others can possibly eat the food they eat?
Diabulimiais a scary new fad that I recently learned about. Type 1 diabetes often manifests at a young age when children and young adults may already be self-conscious. Having to deal with their disorder and body image proves to be too much for some. They learn that their body is dependent on insulin, but that insulin encourages fat storage. So they manipulate their doses, taking just enough to avoid going into diabetic ketoacidosis. This is dangerous because their blood sugar levels run higher than normal and they become dehydrated, fatigued and lose muscle tissue. Without intervention, these patients are at risk for an earlier onset of diabetic complications such as eye disease, kidney disease and limb amputations due to vascular disease. The long term damage that can result from this behavior is no joke. If you have any concerns, let someone know, early intervention can make a world of difference.
Thin:
I'm sitting at my desk, watching the 2006 HBO documentary 'Thin.' A feeling of sadness overwhelms me as I see these young girls literally sob as they choke down their food. They beat themselves down until they are completely shattered. Many struggle with control issues, negative thoughts, depression and anxiety. They manipulate those around them to feed their disease. They have so much going on inside, that they can't enjoy all the amazing things in life. When asked what kind of things she could have avoided if she had gotten help at 15, Jen, now 28, fights back tears.
"Damn, I would have enjoyed so many things! I looked back at twelve years and said 'What do I remember?' I remember sitting at tables. I remember going to Thanksgiving dinners with pre-packaged meals for ME and to sit at the table with other people, eating MY food, while everyone else was enjoying Thanksgiving. It was embarrassing! It was shameful! And now, I'm 28 and I'm a little girl with no period. And my boyfriend said to me 'I want to spend the rest of my life with you but at the rate we're going, I'm going to bury you in five years."
The other issue brought to light in this documentary is insurance coverage, or lack thereof, forcing many girls to leave treatment before they are ready. This is almost a guarantee that ED will win the battle. The cameras continue to follow one of the girls after she is forced to return home. While her children are watching a cartoon, she sneaks away to purge in the other room. Heart breaking. Eating disorders have a tight grip on those affected and can continue to be life-long battles just like alcoholism or drug addictions. It's hard to comprehend, only those with enough money get the treatment they need, and it frustrates the hell out of me!
This program was created to promote positive media messages regarding size, weight and beauty. Unrealistic and computer enhanced images can put a lot of pressure on young girls. This group of volunteers monitors TV, radio, newspaper, magazine and internet ads or programs to discourage negative or irresponsible advertising. Ads worthy of praise are those that display a variety of natural body shapes and sizes, attribute similar positive characteristics to heavy and thin people of diverse identity groups, incorporate images of people eating balanced meals and ads that include women in situations which imply equal social power and an understanding that women are more than objects of beauty. Ads that may spark protest are those that include emaciated models, computer enhanced images, a large person whose attributes or character are portrayed negatively and those that glamorize images of people on diets or portray people relying on food as a way to respond to stress, frustration or loneliness. Below is a video released by Dove that I think every woman should see.
Body Image:
There was a time in my teenage years where I was very hard on myself. I look back at journals and I beat myself up quite a bit. I would pick out all of my negative attributes....I thought my thighs were too bulky, my bum too big, my ears were shaped funny, my nose too pointy and so forth. I would focus on calories (fat free this, sugar free that) not on whole, balanced meals. There was even a time when I tried diet pills, frustrated to find they only made me sick. Not once did I talk about the positive things, what made me beautiful on the inside. At that point in my life, the outside was what I thought defined me as a person. It is amazing what a difference 5-10 years makes. Now, I look at food much differently. I focus on nourishing my body with healthy, nutrient-rich foods but also delight in savory, flavorful eats. I still need to work out the perfect schedule for keeping on top of my workouts, but I don't stress about it. It is important to me to live a healthy lifestyle, but it is just as important to enjoy my life. Life is too short to dwell on the negative.
I believe one of the most important relationships we have, is the one with ourselves. This relationship sets the bar for all other relationships. Love your body and nourish it with the things it needs: balanced meals, exercise, a little dessert, love, acceptance, praise, etc. I hope that someday those girls (and every other girl/woman/boy/man) realize it is possible to enjoy life and maintain a healthy relationship with food and exercise. We are so much more than figures, ladies! We are all unique, we weren't cut out of the same cookie cutter for a reason. Celebrate and love who you are because you, my friend, are fabulous!
Make a promise. Instead of putting each other down, let's build each other up!
Have you ever found yourself dashing from one engagement to the next? Trying to cram a heap of busyness into a small opening in your date book, wishing you had a few extra hours. You get home feeling quite accomplished, but wait, something is missing. You forgot that one critical item. Or perhaps you ran into a VIP from your office and blanked on his or her name. Maybe you finished baking and instead of putting the flour in the cupboard, it ended up in the refrigerator. I, of course, have never done any of these things. (Who am I kidding?) Whatever the case, it is possible you have found yourself wishing there was a magic pill to improve memory.
The National Advertising Division (NAD) of the Council of Better Business Bureaus seems to think there is. They have recently backed the brain claims for Nature Made's GreatMind supplement. They found significant scientific research supporting the statements "Enhances mental clarity and performance"; "Helps guard against normal cognitive decline associated with aging" and "Naturally helps improve and maintain short-term memory". GreatMind contains vitamin E, folic acid, vitamin B12, N-acetyl-L-cysteine (NAC), acetyl-L-carnitine hydrochloride (ALCAR) and S-adenosylmethionine (SAM-e). The formulation for this supplement has been used in three studies headed by Thomas Shea, PhD, at the University of Massachusetts. The only difference was Shea used 12 mcg doses of B12 and GreatMind contains 6 mcg. Participants used had early, moderate and later-stage Alzheimer's disease.
Shea's studied involved a double-blind study, with 93 participants; a six-month trial with 38 subjects and no control and a two-week study with 43 subjects that compared treatment with a placebo. However, the largest study included 18 to 80-year-olds with no known or suspected dementia, with both control and treatment groups given either a placebo or GreatMind at different periods over the 12-month study.
"Following its review of the evidence in the record, NAD concluded that the results of the Shea Studies, which found statistically significant improvement in various measures of cognitive ability in those participants taking GreatMind, provided a reasonable basis for the specific claims about the supplement's ability to improve and maintain memory and cognitive ability," NAD concluded.
This week, I worked the early shift. This means I have to be up by 5:00 am and leave my house no later than 5:45 am. I'm a bit of a night owl so this usually leads to sleep deprivation by week's end. On these nights, the last thing I feel like doing when I walk in the door is spending hours in the kitchen. However, I still crave the comfort of a home-cooked meal. So what's a girl to do?? Pull out a few convenience products and fake it. We both loved this sauce, it gave the meal a kick of flavor and the fresh veggies added some bulk. Top it off with cheese and you have an easy and delicious dinner!
1 jar Newman's Own Sockarooni pasta sauce
1 can diced tomatoes, undrained
3/4 - 1 c water
1 lb spinach and cheese ravioli (I used 1 pack of Monterey Pasta Company ravioli from Costco because it's what I had, but next time I would use both so I could layer the ravioli)
2 Tbsp fresh basil, chopped
2 small zucchini, sliced
2 garlic cloves, diced
1 c fresh baby spinach leaves, chopped
1/2 c roasted red peppers, sliced
1/2-1 tsp red pepper flakes
1 Tbsp olive oil
Salt and pepper, to taste
Freshly grated Parmesan cheese
Shredded mozzarella cheese
Heat the oven to 400 F.
Mix one jar of pasta sauce with the diced tomatoes and water. Pour a cup of sauce into the bottom of a 9x13 baking dish, set aside.
Thinly slice the zucchini and toss with basil, garlic, spinach, roasted red peppers, red pepper flakes, olive oil, 1/4 c grated Parmesan and salt and pepper to taste.
Add a layer of ravioli, followed by a sprinkle of mozzarella cheese and some sauce. Then a layer of vegetables, followed by sauce and if you have anymore ravioli add another layer and finish with the remaining sauce. Top with fresh Parmesan and shredded mozzarella, cover with tinfoil.
Bake covered for 30-45 minutes, test a zucchini to see if it's close to your desired texture. Then uncover and bake for 15 minutes until cheese is golden and the sauce is bubbly. Let stand 10 min, sprinkle with fresh Parmesan and serve :) This pairs well with a garden salad, slice of garlic toast and a glass of wine.
Bonus: With such quick prep, enjoy the hour of baking time by catching up on a few chores, taste testing the wine or catching up with your significant other/roommate/family.
Another Valentine's Day has come and gone. Whether you choose to partake in the festivities or not, there's probably a good chance you found yourself thinking about love at some point this week. The triggers are everywhere...cards, chocolates, long-stemmed roses, hearts, champagne, balloons, displays of your favorite romance books/DVDs....If you're not a fan of the holiday, it can be rather nauseating. Nonetheless, this girl is a hopeless romantic and a total sucker for a whole day dedicated to excessive romance, canoodling and pretty much every other lovey-dovey behavior there is.
This was our ninth Valentine's Day as a couple, but our first together as husband and wife. As much as I love my hubby, I also have a profound love for food so I must share a few details about the grub. We chose to dine in, which seems to be a new trend for us. We started the night off with a red leaf salad topped with dried cranberries, freshly candied pecans, feta cheese and homemade balsamic vinaigrette. The main course was a buttery lobster tail grilled on a smoky cedar plank with steamed crab legs. These delightful creatures were accompanied by grilled asparagus and flaky garlic and sharp cheddar biscuits (inspired by this recipe). What better excuse for chocolate than it being Valentine's Day? I dipped plump, California strawberries (surprisingly sweet for this time of year) into velvety white and dark chocolate and dusted them with either Thin Mint Girl Scout cookies or pretzel crumbs. We both took turns raving about the flavors of the meal with each bite. It was perfect! After dinner plates were cleared, we refilled our champagne flutes with a sweet, icy peach mix (frozen peaches, blackberry brandy and a little sugar) topped with champagne (my take on champagne bellinis) and exchanged cards. I loved the fancy meal, roses and macadamia nut turtles, but my favorite part of the evening was my homemade envelope and card from my hubby. He has a way with words that makes me feel so special. I'll be laughing and crying at the same time and I love it! Did I mention it even had a pull tab?!? He got mega bonus points for that!
I've pulled this tab at least 100 times since Monday and each time it makes me smile :)
I warned you, I'm a huge sucker for this sappy stuff and my hubby has learned this over the years (mostly through shameless hinting). We all have a different 'love language' and it is extraordinary when we know what works for our partners. There is an interesting book called 'The 5 Love Languages.' It explains the five primary ways that people express and interpret love: words of affirmation, quality time, receiving gifts, acts of service and physical touch. We all tend to express love in the way we want to receive it. Let's be honest, what does it for me and what does it for my husband are different. This book helped us become more aware of what actions mean the most to each of us. My husband definitely had a primary love language and by knowing this, I can now communicate my love to him on a deeper level. However, my love languages were spread fairly evenly between two or three of the languages, making me "high maintenance" as he likes to put it. For more information on the love languages, check out Gary's site. You can even take the quiz from the book online. The great thing is that love languages aren't just for those in romantic relationships. Love languages manifest in friendships, families and pretty much every other human connection. There are profiles for wives, husbands, parents of teens, singles and children (I just learned about the language of apology, which I might have to check out next).
The "leave it" command at work, Lola with her iced doggy treat topped with lobster.
She devoured this and spent the next 5 minutes sniffing around the house for more
Today, I also read a quirky article about summing up a relationship in six words. What?? Six words, that's all I get? I have been known to leave 20 minute voice mail messages about things that mean nothing to me. How in the world could I describe our love story using only six simple words?? There were a few amusing attempts by readers, such as, "Love Hurts. Choose vodka or valium," "Loved her madly-then went mad" and "Note to self: avoid head cases." They all made me smile and the truth is no matter your current relationship status, whether you are happily married, divorced, dating, struggling or blissfully single. Love is important. We all need a little love in our lives and I'm not only talking about "romantic love." Love comes in all forms. Whether you are a mother/father, daughter/son, brother/sister, aunt/uncle, girlfriend/boyfriend, husband/wife, friend, pet owner or volunteer, it is important to have positive, loving relationships in life. Here's my attempt at our relationship in six words.
Compassionate. Respectful. Humorous. A forever love.
"It's always better when we're together"~Jack Johnson song, our first dance together at our wedding
Growing together: Love, not pant sizes. :)
What six words would you use? Try it, it's harder than you think! Enjoy your day today and remember to spread the LOVE. Do something special for someone you care about today. Think about the different love languages and of new, creative ways to show you care.
It is another rainy day in Seattle, but it's Valentine's day! I have Ray LaMontagne crooning in the background, candles lit and am catching up on some housework while the hubby is working away. This smoothie was just what I needed to jump start my day. The green pigment is as vibrant as fresh spring grass and who doesn't want to be reminded of spring in February?!? Oh, and the flavor is reminiscent of a creamsicle or an orange julius, just slightly grown up with a healthier edge. Also, the vitamin C from the OJ helps increase your absorption of the iron from the spinach. Give it a try!
1 c 100% OJ (I like heavy pulp)
1 banana
1-2 cups fresh baby spinach leaves
1 tsp vanilla
1/4 c unsweetened vanilla almond milk
Ice
1 scoop vanilla protein powder (optional)
I add the OJ, banana, spinach, vanilla and almond milk and blend until smooth. Throw in a handful (7-10) of ice cubes and blend before adding the scoop of vanilla protein powder (if desired). This prevents the protein powder from becoming "gummy" and adding an undesired texture to your smoothie. Pour in a pretty glass and think spring!
I woke up Thursday morning with a slight sore throat. My glands were tender to the touch, but I shook it off. "I haven't been sick for a long time," I thought to myself, "I'm sure I'll be fine." It was a beautiful day, the sky was bright blue and the sun was shining. I surely wasn't going to waste a day like this, as they are as rare as a snowman (in Seattle) this time of the year. I took Lola to a new park, got some fresh air and ran some errands. After cozying up with my lov-ah for the evening to watch my shows, I began to feel worse. By the time my second show had finished I was in sweat pants, fuzzy socks, hoody up and swaddled in my fleecy, red blanket. My limbs were burning up, but I was shivering. My eyes felt like they were soaking in a hot bath with a hint of cayenne and every time I went to swallow, my upper body shuttered from the pain. Ugggghh! How does this happen so fast?!? I gargled some salt water and moped off to bed, still swaddled in my blanket. Once I fell asleep, I slept for 10 hours. No luck, I woke up and was still sick but after a few days of green tea, green smoothies, some more salt water and even some fresh garlic...I am happy to say I'm starting to feel better. But since it was gloomy out, raining and I was still recuperating...I needed some soup. The catch was, I needed to make something from the ingredients around the house because I was not going out in my PJ's and I certainly was not changing out of them. Therefore, I came up with this scrumptious recipe. The rich flavors from the curry and coconut milk were comforting while the slight heat helped clear my sinuses.
About 2 lbs of butternut squash (I used fresh, pre-cubed from Costco)
1 Tbsp oil
1/2 c onion, minced
1 Tbsp fresh ginger, minced
2 cloves garlic, diced
1-2 tsp Thai red curry paste
1/2-1 tsp Yellow curry powder (optional)
4 cups vegetable broth
1 13-14 oz lite unsweetened coconut milk
1-2 tsp Sriracha hot chili sauce (more if you like it spicy)
1 tsp ground sea salt
Lime juice from 1/2 lime (about 2 Tbsp)
Fresh cilantro for garnish
Brown rice, cooked
Preheat the oven to 400 F. If you are using fresh squash, cut in half lengthwise and remove the seeds. Brush the cut sides of the squash (or toss cubed squash) with oil. Place cut side down on a baking sheet. Roast for approximately 45 minutes or until squash is very tender and almost has a creamy texture. Once the squash has cooled enough to handle, scoop the flesh away from the peels.
In a large pot, heat 1 Tbsp oil. Add the onion, ginger and garlic and saute until softened, about 2-3 minutes. Add the curry paste and saute a few more minutes, careful not to burn the garlic. Stir in the vegetable broth, coconut milk, yellow curry powder (if desired), Sriracha and salt. Simmer for 15-25 minutes. Remove from heat, add lime juice. Puree soup with hand mixer or in a blender (make sure to let the steam escape). I like to add some texture to my pureed soups, so I topped with a 1/2 c of brown rice and fresh cilantro.
