Simply Seasonal - Top 5 Ways to Eat Seasonally

This is some great info that I found in the latest Cooking Light magazine as part of a Kashi advertisement. I checked out Kashi's website and they have a lot of great articles about healthy eating.

SIMPLY SEASONAL:

Local, seasonal produce has an unmistakably fresh, straight-from-the-farm flavor - and it's excellent for the environment because it leaves such a small carbon footprint. So while early spring can be a tricky time to commit to eating seasonally - there's less in the market than you'll find when it warms up - it's a challenge that's well worth taking. And it's easier than you think.

WHILE IT VARIES FROM REGION TO REGION, HERE'S WHAT'S IN SEASON RIGHT NOW:

Artichokes

Asparagus

Cabbage

Green Peas

Herbs

Lettuce

Mushrooms

Onions

Potatoes

Rhubarb

Spinach

Turnips

Watercress

TOP 5 WAYS TO EAT SEASONALLY:

1. FREQUENT THE FARMER'S MARKET - Find out firsthand which fruits and vegetables are freshest while supporting the local growers who bring their harvest to you community. To locate a marker near you, visit localharvest.org. The site allows you to plug in your zip code for a list of local venues.
2. SIGN UP FOR A CSA - One of the easiest ways to cook and eat locally is to receive a weekly box of produce fresh from a nearby farm. To find a Community Supported Agriculture program in your are, and for more information, visit localharvest.org.
3. CHAT UP YOUR GREEN GROCER - Your supermarket may surprise you. Talk to the produce manager to fin out if anything on the shelves is locally grown. If not, be sure to voice your interest.
4. PLANT A KITCHEN GARDEN - You may not have room for an entire vegetable patch, but it's easy and rewarding to grow herbs, baby lettuces - even radishes and tomatoes. Consider setting up a garden swap - your green peppers for your neighbors baby cukes.
5. SUBSTITUTE SEASONAL INGREDIENTS - You don't have to come up with a new repertoire of recipes to accommodate locally grown fruits and veggies. Just add them to dishes you're already familiar with, whether they be pastas, omelets, or stir-fries.

Eating Healthy on a Budget

One of the most common excuses out there for not eating a healthy diet is that it is more expensive. Here is a great video from MSNBC with tips on how to eat healthy on a budget.

Visit msnbc.com for breaking news, world news, and news about the economy

A few things to remember:

1. Buy Fruit and Veggies that are in Season - Here is a great website that list out the seasonal fruits and veggies by the month. Seasonal Fruits and Veggies
2. Purchase Fruits, Veggies and other Healthy Items in Bulk - The bags of oranges and apples are the grocery store cost less than buying the individual fruit.
3. Eat at Home - Preparing a meal at home with cost you a lot less than getting it at a restaurant and you can control the amount of fat and calories you put in the dish.
4. Leftovers - These are a wonder for you budget. Leftovers from the night before can save you a significant amount of money over a fast food drive-thru meal.
5. Protein - We all know that this can be the most expensive item we buy at the store. Stock up when it is on sale and freeze. Try buying a whole chicken which is cheaper than the boneless chicken breast and you can get multiple healthy meals out of it. The roast chicken one night, a chicken sandwich, and some chicken soup.
6. Buy Frozen - Frozen fruits and veggies are frozen at peck freshness and are significantly cheaper than their fresh counterpart.
7. Buy Large Containers Rather Than Individual - The large container of plain yogurt is cheaper than the individual containers of the flavored variety. Add a little frozen fruit and you have a cheaper and healthier option with less added sugar.
8. Plan Ahead & Make a Menu - The number one way to save on your grocery budget is to plan you meals ahead for the week. Then make your list for the store and stick to it.

Hope these types help you to eat healthy and slim down your waistline but not your wallet.

Vicky

Hearty and Healthy Dips

It is the holiday season, which mean a time for cocktail parties and too many high calorie appetizers and snacks. So before you head out to one of those parties check out this article and bring a delicious dip so that you can have something healthy to snack on.

When aren't we going on and on about how you need to eat more vegetables? They're full of fiber, vitamins, antioxidants, and low in calories and fat. And one of the best ways to eat them? Raw. So you're trying to be a good camper, with your bowl of broccoli and cauliflower florets, baby carrots, and celery sticks, crunching your way to a leaner (and probably gassier) you. You know what would really make these veggies sing? Some dip! French onion dip. . . or guacamole . . . or hummus . . . or nacho cheese. Ha! Guess again! Nothing can make your healthy vegetable snack descend the rungs of Michi's Ladder faster than a few dunks in a bowl of fatty, salty, delicious dip. But we're not completely heartless. Here are some variations on some old favorites that are actually pretty good for you!

Hummus. It's a perfect dip. Made primarily of creamed chickpeas, it's like dipping your vegetable in another vegetable! But not all hummuses (or is it hummi?) are created equal. Many are loaded up with tahini (the sesame paste that gives hummus it's nutty flavor) and olive oil, which are almost pure fat. Granted, they're both healthy fats, so a little is OK, but too much will pack on the pounds. Try making your own from scratch. Just puree a can of chickpeas in a food processor or blender with lemon juice, garlic, and cayenne pepper to taste. You can add as much tahini or olive oil as you think your diet can handle, or none at all. If the hummus is too thick, you could thin it with a little vegetable broth or water instead of oil. Another delious option to add to the hummus is a sweet potato. Steam one sweet potato first until tender and add to food processor to make a new and tasty twist to the classic dip.

Guacamole. Avocados? They're in the Pious Tier of Michi's Ladder. And guacamole is just mashed avocados, right? Right, but as with olive oil and tahini, avocados are full of calories. One avocado has 227 calories, and 21 grams of fat. Instead, how about an easy-to-make avocado dip? In a food processor, combine one avocado, one cup of nonfat yogurt, and one cup of nonfat cottage cheese (all top-tier ingredients from Michi's Ladder). Blend until creamy and no lumps from the cottage cheese remain. Add cayenne pepper and ground cumin to taste. For extra flavor and texture, mix in some chopped fresh cilantro and onion before serving.

French onion dip. OK, nothing made of instant soup (essentially flavored salt) and full-fat sour cream is going to pass Michi muster. But onions are in the top tier, so that's a start. Instead of sour cream, how about tofu? It's not just that white brick that sits in the back of your fridge after a well-intentioned impulse buy. Puree 2 cups of extra-soft tofu in a food processor with a couple of tablespoons of white wine vinegar and Worcestershire sauce, and garlic cloves to taste. Meanwhile sauté some chopped onions in a little bit of olive oil until caramelized. Mix the onions into the tofu mixture and deglaze the pan with a little white wine and add that to the dip as well.

Spinach dip. Nothing's a bigger hit at a party than that hollowed-out sourdough boule full of mayonnaise-y goodness. Instead of mayo though, try pureeing some nonfat yogurt and cottage cheese. Thaw out some frozen chopped spinach and mix that in and add some chopped water chestnuts and scallions for crunch and flavor. For extra zip and color, try mixing in some curry powder. With all that going on, you'll forget the mayo's gone! And don't forget to use whole grain bread.

Article written by Joe Wilkes for Beachbody.

What you eat...

Another great post from Mark Sisson. I would highly recommend reading this one of food labels and nutrition....food for thought as they say!

Link

Yuck!

This Nation is faced with an obesity epidemic with no end in sight. Yet people still wonder why...it's pretty simple in my book!

check this out

Ask yourself one question (thanks Mark Sisson for this one)....Do you live to eat or eat to live?

Think about it!

BBQ Survival Tips

With the 4th of July right around the corner I thought that it would be helpful to post some tips on how to survive that summer BBQ. I'm sure we all have plenty of them coming up and they are a temptation for everyone. So here are a few ideas that have helped me through the weekend BBQ feast.

• If you know there are going to be NO healthy options eat before going.


• Bring something with you that you know will be healthy ie, salad, veggie tray, fruit tray. Anything that you can munch on will be a big help for you.


• A great option if the host does not have chicken is to have a burger without the bun. Try topping it with salsa, a staple at almost any BBQ, it will give it a little zip and is much healthier than the ketchup with high fructose corn syrup. Pat and I love to top ours with Peach and Mango salsa it is a staple in our house during the summer BBQ months.


• Stay AWAY from the food & snack table. The closer you are the more tempted you will be to mindlessly eat.


• Be active! If there is a pool jump in and have a swim, play with the kids (they'll have a great time and you'll get a little extra exercise), join the volleyball or bad mitten game. Plus the extra activity will keep you away from that food table.


• Avoid the alcohol. You will consume the extra calories of the drink plus you will be more tempted to snack. If you are going to have a drink make a commitment to yourself to have just one and stick to it.


• Dessert!!!! Try to stay away or bring a healthier option such as fresh fruit or a homemade strawberry shortcake. If you make it you can control the amount and type of sweetener plus you can add other fruit such as blackberries and raspberries. Try a greek yogurt to top it with rather than the whip cream.


• Tell the host that you are trying to make healthier food choices for yourself so they understand and are not insulted by you not eating some of everything or a big piece of desert.

You will be surprised by the number of people that will appreciate you bringing a healthier option to the BBQ. Remember if you do slip it is just one meal/one slip and get back to healthy eating ASAP and you will be fine. Hope everyone enjoys their 4th of July holiday with family and friends.

The Battle of the Sweet Tooth

No matter how committed we are to our personal health and nutrition, we all have foods that we crave and at the smell of, have a hard time resisting. For some people it's pizza or fries, but for me it's sweets and chocolate. I figured it would be helpful to let you know how I deal with and kick those cravings to the curb! It's not easy by any means, but these tips can help you win the battle.

1. Fruit - Is a great natural way to have a little something sweet. I have fruit after dinner every night as a dessert. I feel like it finishes off my meal and really settles that craving.

2. Greek Yogurt - If just the fruit isn't going to cut is try some fat free Greek yogurt. It is loaded with protein and if you sweeten it with some frozen fruit or agave nectar it is so yummy! Thaw the fruit in the microwave and it will also create a bit of fruit juice syrup to sweeten the yogurt. Not only will it help that sweet craving, but the protein will help fill you up.

3. Smoothies - Fruit or fruit and protein smoothies are a great treat (homemade, not from those one's at the mall!). I mix yogurt with a little fresh and frozen fruit. Our Family's personal favorite is strawberry pineapple, including our 8 yr old. If it's summer time pop them in little paper cups with a Popsicle stick and freeze. Makes a great treat for a hot day.

4. Shakeology - Chocolate is a craving I battle with daily. I have found that Chocolate Shakeology helps me to settle that craving for the rest of the day. I wake up in the morning looking forward to my glass. I also notice that I have few to almost zero cravings for "unhealthy" foods through out the day if I have my Shakeology in the morning.

5. Cocoa Almonds - We all know that the fat in nuts is good for us. I personally eat almonds daily and I have recently found a sweet little almond treat. Emerald nuts make a cocoa covered almonds, not chocolate but cocoa. The nuts are roasted with a cocoa powder coating. They are a nice afternoon pick me up. My only trouble is wanting to eat more than one serving!

Work with these tips and you will learn to win the battle with your sweet tooth. Also remember that a treat once in a while is okay, go for the piece of cake on your birthday or anniversary but just one and only once in a while (go for something from scratch and not out of a box).

Food, Inc Movie

This looks really interesting....caught it on Mark's Daily Apple. This is one we will be seeing as soon as we can!

The God Father of Fitness

Jack Lalanne had fitness and nutrition figured out years ago....here are two samples of some of his insights. The scary thing is that what he was discussing then is still true today! I wish I knew what takes to wake people up, I was one of those slaves to poor nutrition and fitness. We all were! We need to stop being "sugar zombies" as I call them and wake up! Take responsibility for yourself and your health...it doesn't take some PhD to figure it out either....just some common sense and that is what Jack is all about!

Sugarholics

Slave

Fish Oil

Mark's Daily Apple had a great read yesterday on Fish Oil, something I've been taking for quite some time...has lots of great cardiovascular and whole body benefits as it acts as a natural anti-inflammatory! Take a read, it will be worth your time.

Fish Oil

Cravings vs Hunger

I've read a lot of messages on the TBB forums lately where people are talking about eating clean but still wanting to run out and grab some pizza or a burger etc...and I remembered reading an article on Mark's Daily Apple about the differences between true hunger which is a physiological response vice a craving which is a psychological response that can be triggered by things in our daily life, kind of like an addiction...anyways check out the article it some good "food for thought" (pun intended)

http://www.marksdailyapple.com/hunger-cravings/

let us know what you think....

Mark's Daily Apple

I wanted to point out a great fitness and nutrition site, Mark's Daily Apple, which is the site for Mark Sisson, the creator of the P90X Recovery Drink which so many of us love! The motto is:

A Blog that Helps People Achieve Health and Wellness

Mark has a new book out on "Primal" nutrition....I plan on getting a copy at some point. So take a look when you get a chance.

http://www.marksdailyapple.com/

Trying to gain mass...avoid the alcohol

I've always had a hard time gaining lean mass. It's a challenge for me and something I work at...got this article from another coach about how alcohol counters the gains made in adding lean mass

Article