January 12, 2016

   
 
Most of us have been on diets where we ate lots and lots of salad – endless bowls of lettuce & tomato, with a little onion or cucumber, if you were lucky. As a result, salads got a bad rap for a while. But I’m here to tell you that they’re back – And they are fabulous! 

Last year, I purchased a salad chopper. If you’ve ever ordered a salad from Subway, you’ll have seen one in action. A chopped salad is much easier to eat. And, you can eat all sorts of vegetables, even the ones you dislike. You won’t even know they’re in there! I have never 

Limed cucumbers, for example, but eat them all the time now! I served a salad full of chopped bell peppers to a friend who won’t eat peppers and she loved it. 

I like to start with lettuce – a combination of iceberg and romaine. Iceberg also gets a bad rap for being mostly water. But I like the crunchiness of it. I add shredded carrots, tomatoes, red onion, summer squash, zucchini, any color bell pepper, broccoli, edamame, radishes, beets…. The possibilities are endless. My husband likes mushrooms and alfalfa sprouts. I found marinated mushrooms that are mostly vinegar with no oil – they are delicious! I also add some pepperoncini rings and a little fat free feta cheese.

Make sure you add some lean protein – sliced turkey, tuna (packed in water) or black beans are among my favorites. This is what makes a salad filling and keeps you from feeling hungry again soon after you eat it.

What a great way to get half the day’s vegetables and fiber! I try to eat a big salad everyday for lunch. The biggest decision is… dressing! Those creamy Italians and blue cheeses are so good, but full of saturated fat. Vinaigrettes are a better choice, but can contain lots of sugar. But, wait! Remember yesterday’s blog about olive oil? Yes! You can get your fiber and your healthy fats, in one meal!!

Try eating a big salad for lunch a couple of times a week. They’re convenient to get in most restaurants or for take-out, if that’s how you spend your lunch hour. Just be aware of hidden fat, like bacon and croutons. But even if you eat some of them, you’re still getting your veggies! I usually take my olive oil with me. If you ask for oil & vinegar at a restaurant, it’s usually not olive oil – other vegetable oils are much cheaper and do not have the same health benefits. The best you can hope for is an “olive oil blend,” which is probably corn oil with a splash of olive added.

Here’s a nice recipe from Rose. I can’t wait to try it! 

El Morocco salad dressing
Just olive oil, lemon juice, dried mint and a bit of salt and pepper. Add all the ingredients right onto the salad and let everything sit for an hour or so. The secret is to have the chopped tomatoes as the top layer of the salad veggies: Sprinkle a bit of salt and pepper and then add the mint, olive oil, and lemon juice, in that order. Allow it to sit for a while and then toss it all together, right before serving.

Here’s my lunch today. I’m away on another writer’s retreat and brought all the ingredients with me, to assemble before lunchtime!

  

January 11, 2016

I was a latecomer to this phenom. The calories and fat counts in olive oil made me reluctant to try it. On salads, I really prefer a thick, creamy dressing – Way worse than a little oil, right? And when dieting, I’d use those God-awful light or fat-free versions. It saved the calories and fat, but it also made the salad pretty dismal. Finally, I did a little research and talked with a nutritionist about it. This is what I learned:

Olive oil contains monounsaturated fatty acids, which are considered “healthy” dietary fat.
It may help lower your risk of heart disease. Here’s how: It lowers your total cholesterol as well as your “good” (low-density lipoprotein) levels. It might also help normalize your ability for blood clotting. And some research even shows that insulin levels are affected, which means better blood sugar control. This is good news for controlling hunger and even better news if you have Type 2 Diabetes. Some studies indicate that olive oil is, indeed, ” brain food.” It has been credited with helping avoid Depression and lessening your risk for breast cancer. The list of benefits is growing every day..

But, because olive oil is high in calories, we should use it carefully and in moderation. For example, choose olive oil in place of other fatty foods, like butter or creamy salad dressing. You can’t make unhealthy foods healthier simply by adding olive oil to them! But try using 2-3 tablespoons on your next salad, along with some balsamic vinegar. I was amazed to learn that it actually enhances the flavors of the vegetables – Who knew? Or, instead of slathering butter or some equally nasty substitute on your next dinner roll, try brushing a little olive oil on it, instead. If you like more of a kick, add a dash of crushed red pepper or some garlic – Be creative!

NOTE: There has been recent controversy about how Extra Virgin Olive Oil is processed. Some brands have failed tests to determine authenticity. For more information, you can read the article: http://cdn.eatlocalgrown.com/10-fake-olive-oil.html
Sent from my iPad

January 9, 2016

Happy weekend, everybody! I’ll be back Monday!

 

 

January 6, 2016

When I turned 30, I thought I was getting old. (Right?!) Instead of dreading it, I embraced it. To help myself move forward, I made a short list of things I’d always wanted to do or meant to. It was a lot of fun fulfilling those desires! One was to visit New York City. My late, great friend Carol and I boarded a bus for a day trip and made some fantastic memories! Another thing was to get a tattoo. Now, ink was not common in 1985, like it is today, so that one took some guts!

Last month, I turned 60 and decided to renew the idea of the list. While my perspective certainly has changed, my drive to keep learning and evolving has not. Getting a second tattoo was much more acceptable this time around and I even had company. My friend Jan wanted one for her 60th and another friend, Donna, joined us. Some of my goals are silly and fun, like learning to use chopsticks! Others are more altruistic, like becoming a mentor. But each challenges me to expand my mind and my world in a different direction – to take me out of my comfort zone.

What new thing will YOU try? Don’t let yourself say, “I always wanted to do that.” Make a plan and do it!

—————–

While we’re thinking of new things to try, my stove holds an old and comfortable recipe. My soup from Monday is just about gone and the weather’s still chilly. So, I’m making another batch of Soup. I can eat this every day and never get sick of it! Loaded with fiber, protein and flavor, it’s filling and healthy. And it’s EASY.

Taco Soup

64 oz fat free, low sodium chicken broth/stock
1 envelope taco seasoning
1 envelope ranch dressing mix
1 can Refried beans
Large can black beans, drained & rinsed
Large can kidney beans, drained & rinsed
Small bag frozen corn
Large can petite diced tomatoes, undrained
Garnishes (optional): Shredded cheese, chopped cilantro, sliced green onions, chopped avocado…

Heat the broth over medium heat. Whisk in the two seasoning packets until dissolved.
Add the Refried beans, breaking them up with a wooden spoon.
Add the remainder of the ingredients and stir.
Simmer on low until the corn is cooked and the flavors have married.

NOTE: To make it more of a hearty meal, try adding some shredded, cooked chicken breast! Or some small pasta (add more liquid). Or serve it with corn chips or cornbread! Or use less broth for a thicker stew rather than soup texture. Endless possibilities…..
Enjoy!

(By the way, that blob beside the bowl is my avocado….

January 5, 2016

This is how my grand dog, Bruschi, feels about going out in the cold. I think I agree!

 

Winter has arrived! Brrrr. So glad I have yesterday’s soup to keep me warm. It’s a nice break from the big salad I usually eat for lunch. Speaking of salads, I am trying something new today. It’s a combination of things I like to eat, but never thought of putting them together before. There was a time when I avoided such menu items. But I’ve learned to embrace them and it has paid off! If you’re like me, you tend to eat the same things over and over. For example, I always order the same thing at certain restaurants, because I really like it and can’t get it elsewhere. At the grocery store, I find myself automatically putting the same things in my cart week after week. Let’s try to be open minded and mix it up a bit! Wake up those tastebuds and really savor the food, instead of eating the same old thing.

Zesty Shrimp & Black Bean Salad

1/4 cup cider vinegar
3 tablespoons extra-virgin olive oil
1 tablespoon minced chipotle chile in adobo, or more to taste
1 teaspoon ground cumin
1 pound peeled and deveined cooked shrimp ( if using large shrimp, cut into 1/2-inch pieces)
1 15-ounce can black beans, rinsed
1 cup quartered cherry tomatoes, chopped
1/4 cup chopped scallions
1/4 cup chopped fresh cilantro

Whisk vinegar, oil, chipotle chili and cumin in a large bowl.
Add shrimp, beans, tomatoes, poblano (or bell pepper), scallions and cilantro
Toss to coat.
Serve room temperature or cold.

 

January 4, 2016

Welcome and thank you for joining me on this – my latest adventure! Normally, I’m not one for New Year’s resolutions. I think we should always be looking for ways to better ourselves or learning something new. But this year feels different – Maybe because I turned 60 last month. There are so many things I want to do and time is flying by!! But, if the new year works for you, then go for it! Let’s all work on being the best we can be – All year long!!

B.

Today’s topic is SOUP!

Cold weather is the perfect time to eat soup. (Unless, of course, you’re at the beach enjoying a bowl of clam chowder!) I like to make a big pot that lasts several days. It’s well worth the effort because it’s convenient, healthy and filling! We use soup as a meal, if it’s hearty: Just add a hunk of bread! Or, if I come home starving and need to eat something before I can prepare a meal, soup heats up quickly and is a filling alternative to some of the evil things that will be calling my name. And it’s portable if you need a nice, hot lunch option. Here’s what’s on my stove today:

Sausage Kale & White Bean Soup

2 tsp olive oil
Medium onion, diced
Minced garlic (optional), to taste
1 package turkey kielbasa, sliced or chopped
Small Bunch of kale, thick stems removed and torn into smaller pieces
Large can Cannellini beans, drained and rinsed
Chicken broth, fat free, fat free, low Sodium (64 oz)

Sauté onion and garlic in olive oil
Add sausage and beans: Blend with wooden spoon
Add kale and heat until wilted
Add broth and stir
Simmer and serve

If you’re not a fan of kale, almost any greens will do – try spinach, collard greens or even cabbage! If you’re not a chef or you’re pressed for time, try using dried minced onion and garlic from the supermarket. That’s the beauty of soup – You can be creative and use ingredients that you like or even use whatever is on hand. ENJOY!

 

 

 

January 23, 2016

  
We’ve all seen that quote, sometimes attributed to Meryl Streep or another actress of a certain age. It starts out “There comes a time in life when you walk away from all the drama and the people who create it.” Nice sentiment and all. But easier said than done. We cannot always turn our backs on a person who is related to us or who is an integral part of a larger group to which we belong. Then there are those among us who feel obligated to help, like it’s our role to reach out and understand the difficult individual. Perhaps it’s even our job.

I’ve had friendships like that. One in particular that was forged when we spent time together every day. After several years, circumstances changed and the friendship required more effort to compensate for the distance. I tried. And I tried some more. A few more years passed. My feelings were hurt when this friend failed to respond and missed an important event in my life. Finally, with a heavy heart, I made the decision to walk away. The feeling was not one that I liked and I struggle with it, still. I felt like I had failed somehow.

But there was a lesson to be learned: Do not over extend yourself to create a relationship where there isn’t a mutual commitment and desire. These days, I walk away sooner – before I suffer the consequences. Maybe it’s not all about me. But it should be partly about me! Friendship – or any relationship – is about give and take. If you’re doing all the giving, then you might need to reevaluate. You might need to walk away.

What if you can’t walk away? The ‘friend’ might be a colleague or the member of an organized activity in which you participate. My guess is that the relationship will return to coworker or mutual membership rather quickly once you step back. You might be surprised to learn that’s all it ever was. More importantly, you might learn that that’s okay!
Life is too short. Like cheap wine, unhealthy relationships are just not worth it. Surround yourself with people who support you, people who make you laugh. Stop doing all the work. Believe that you’re worth it!
  

January 21, 2016

  

Growing up with an English mum meant that drinking tea was a cure for just about everything. From an early age, I was given weak tea with a little sugar whenever I had a cold or stomach bug. I remember my Nana, who was actually born and raised in England, always having a used, squeezed tea bag on her saucer. She would reuse the tea bag and get two or three cups from it.

As I grew a little older, I’d often have tea with my cousin, Pam, or my BFF, Eileen. They had both been raised on tea and knew the score. I cannot imagine today’s youth sharing a cup of tea! (But I certainly hope I’m wrong). As an adult and stay-at-home Mom, I shared many a cup of tea with my sister-in-law, Bev, while the kids played together.

Nowadays, most of my tea is consumed alone. (The exception is when I visit my friend, Deb – She knows how to enjoy a cup of tea!) I must have my coffee in the morning, but still love a nice afternoon cup of tea. And I have branched out to many different kinds of tea, even brewing my own from fresh tea leaves on occasion. 

The health benefits are two-fold. Many teas contain unique antioxidants called flavonoids. The most potent of these may help against free radicals that can contribute to cancer, heart disease, and clogged arteries. Some like caffeine because it can increase alertness. More about the benefits of some particular teas in a minute.

The second thing I love about a good cup of tea is the ceremony of it. I always use a favorite cup and drink my tea as a solitary event – no distractions. It’s almost like a ten minute vacation. This goes back to my earlier blogs about being in the moment and finding joy every day. When I have time, I make a pot and set it out nicely. On busy days, I use a K-cup. But I try to notice the warmth of the cup and the scent of the steam. It really is so comforting – partly because of the way I was raised and all of the good memories a cup of tea invokes for me.

Can a cup of tea really provide healing? I say yes – both physically and emotionally. Here are some health claims about the most common teas:

Green tea has a high concentration of antioxidants that may interfere with the growth of bladder, breast, lung, stomach, pancreatic, and colorectal cancers. It’s also said to prevent clogging of the arteries, burn fat, counteract oxidative stress on the brain, reduce risk of neurological disorders like Alzheimer’s and Parkinson’s diseases, reduce risk of stroke, and improve cholesterol levels.

Black tea has the highest caffeine content and forms the basis for flavored teas like chai, along with some instant teas. Black tea may protect lungs from damage caused by exposure to cigarette smoke. It also may reduce the risk of stroke.

White tea probably has the most potent anticancer properties, compared to more processed teas.

Oolong tea was found to lower bad cholesterol levels, in an animal study. One variety of oolong, called Wuyi, is heavily marketed as a weight loss supplement, but science hasn’t backed the claims.

Pu-erh tea is also considered a black tea and its leaves are pressed into cakes. One animal study showed that animals given pu-erh had less weight gain and reduced LDL cholesterol.

For every type of tea there is, there are probably six ways to prepare it: Milk? Honey & lemon? Sugar? It’s a matter of personal taste. I like a nice hot cup of English breakfast tea with just milk, thank you. Pinkies out …. And cheers!
  

January 20, 2016

  
We’ve all made decisions about which we feel the need to explain or apologize. It can be a simple decision that doesn’t even impact others, like not coloring your hair as you become grey. It can be more significant, like leaving the workforce to raise your children or, like going back to work right after having a baby. Perhaps you were chastised, as a child,  for being a dreamer or more recently, by a partner, for being too frugal. 

As we struggle into adulthood, we might have come to accept or believe these critiques. Maybe you’ve even tried to change yourself. But there comes a time – a certain age, experience or level of maturity – when we accept that it’s who we are. It’s not a fault – It works for us! You might even embrace it!  Bravo!

Enter that one family member or friend who has a way of making you feel inadequate. You find yourself explaining or defending your decision. You might feel uncertain about yourself or even foolish. Afterward, you resent being put on the spot and angry with yourself, as you replay the scenario with various ways you could have – should have – responded.

Sound familiar? Now, what would happen if you stopped feeling ashamed? First, we have to own our decisions. Give yourself a pat on the back for it, even if it wasn’t popular. Regain your confidence and vow not to allow anyone to have that power over you again. 

Next – Give yourself permission to stop making excuses. Stop apologizing! Be who you are and how you are – create your own destiny. And if that certain jealous friend or meddling mother-in-law doesn’t like it or understand it?  That’s just too bad.

Me? I have a very good life. Most of my friends and family are happy about that. But, on occasion, I hear comments about how lucky I am or maybe credit for my circumstances might be given to having worked for the state, blah blah blah. I do not apologize, defend or explain. I can acknowledge that I am, indeed, blessed. But make no mistake: I am where I am today because of decisions I made, plans that I executed and a vision that I had. Like you, there were plenty of sacrifices made along the way (that people who criticize usually forget to mention). And there are drawbacks, too. I happily own them, as well. Being the queen of your own life requires taking responsibility for the good and the not so good. Some might call it brazen. I call it determined. And it’s well worth it.

What are YOU unapologetic for?
  

January 8, 2016

These days, there are lots of trendy little sayings advising us about how to find joy. I know some people who regularly turn their back on joy. They are so invested in their misery or their martyrdom that feeling joy would ruin it for them. I remember many days that I would be walking thru the office, singing a tune and smiling. Often, I was met by a scowling face who’d ask, ”What are you so happy about?!” As if my happiness was a personal affront to them! Admittedly, there are times and places where it can be difficult to feel it – and my workplace was one of them. It’s not easy to feel joyful when you are constantly surrounded by human suffering. And that was just the employees…(Joking. Well, sort of…)

One of the gifts my mother gave me was the ability to just be happy.. She was always smiling, despite the chronic pain that filled her days from an early age. The downside is that people, including me, often failed to recognize that she was suffering. But, if you don’t want people to pity you or to see you as a victim, that can be a good thing. Isn’t it better to choose those with whom you share your darkness than to wear it like a badge?

So, where, exactly, do we find this elusive joy? It’s not always obvious and it doesn’t have to be a big deal. There are days when I find joy in my morning coffee. Or in the way the sunlight reflects off the treetops in the front yard. There are moments when my grandson says something to me that fills me with joy. Or, at the grocery store, when a song I really like comes on and I sing a few lines while perusing the cereal aisle. It’s always there. You just have to be open to it. You have to CHOOSE JOY. Decide, right here, right now, to be happy. Look around you and see something in your home or on your desk – maybe it’s a little trinket from a vacation or a gift from a coworker or a favorite photograph. Pick it up and remember how it came to be yours or why you chose to display it. Let yourself feel that again. THAT’s what I’m talking about!

There’s no quota and no limit on these moments. Give yourself permission. String a few of them together and you’ll be surprised how your outlook changes. How many ways will you feel joy today?

———–

Comfort goes hand in hand with joy. Why not whip up some healthy comfort food for dinner tonight? This is a favorite of mine. Easy-Peasy and delicious. I like to use Stop & Shop’s frozen veggies that is a combination of peas, carrots, corn, green beans and baby Lima beans. But whatever veggies you like will work just fine. You won’t even miss the crust – I promise! Add extra veggies to bulk it up, reduce the calories and add fiber.

Chicken crockPot Pie

• 1 can cream of chicken soup, reduced fat/Healthy Choice
• 1 bag frozen mixed vegetables (or combine peas, carrots & whatever you like)
• Two potatoes, peeled and cut into small, bite size pieces (or frozen Ore Ida hash browns)
• 3 boneless, skinless chicken breasts

1. Mix together: Soup (undiluted), vegetables and potatoes
2. Place in crockpot (lightly sprayed with cooking spray, like PAM)
3. Place chicken breasts on top
4. Cook on low for six hours or until chicken is cooked well
5. Remove chicken breasts and shred with a fork
6. Stir remaining ingredients and then return chicken to crockpot
7. Mix well

(Disclaimer: Since I’m not at home today and not actually making this right now, I’ve borrowed a photo from the web.)