Stock Your Kitchen

We are all guilty of it, we decide that we are going to be healthier; eat better and get more exercise. You can buy lots of vegetables, fill your fridge full of them, but that doesn't mean you are going to eat them. Especially when you stick them into the vegetable drawer where they hide and you forget about them. "Healthy eating is about having the right foods ready and waiting for you," says nutritionist David Grotto, R.D., the author of 101 Foods That Could Save Your Life. "Bust fruits and veggies out of the crisper prison, wash them, cut them up and put them at the front of the center shelf in your fridge. You're more likely to eat whatever is directly in your line of sight." Try keeping these foods on hand to make it easy to whip up a healthy meal or snack. 

• Milk: Research has shown that two glasses of nonfat milk after exercise helps you gain more muscle and lose more fat.
• Full-fat cheese: Go for a little bit of the good stuff instead of too much of the skinnier version. "You'll end up eating more of the low-fat cheese if you're not fully satisfied by it," Grotto says.
• Greek Yogurt: "It has more protein than regular yogurt, and it's extra creamy. Use it in place of sour cream or creme fraiche  in chilis, sauces, potatoes and dips," Grotto says.
• Frozen Vegetables: Just three minutes in the microwave and they're ready for you to add them to salads, soups or stir-fries or to munch on them for a snack with a little hummus or salsa.
• Healthy frozen meals: Look for entrees of less than 400 calories, with at least three grams of fiber and less than 500 milligrams of sodium.
• Low-sodium lunch meat: Eat it in sandwiches made from whole-grain bread, or roll it up with veggies and hummus in the middle.
• Cleaned and portioned frozen fish fillets: "Once it's defrosted salmon takes just minutes to prepare," Grotto says.
• Canned beans: "Rinse and then put a handful into soups, stews and salads for protein and fiber galore," Grotto suggests.
• Whole-grain cereal, crackers and pasta: Choose ones with at least five grams of protein and three grams of fiber. The protein will keep you feeling satisfied, and the fiber delivers long-lasting fullness.
• Peanut butter: "It's packed with protein and antioxidants, especially resveratrol, which has been found to help fight cancer and heart disease," Grotto says.
• Canola oil: This heart-healthy monounsaturated fat is the perfect choice for sauteing because it has a high smoking point. "Store it in the fridge, because oils become rancid when exposed to heat and air," Grotto advises.

French Women tend to be Slender...How about Us!

 French women suffer a relatively low incidence of coronary heart disease, despite having a diet relatively rich in saturated fats. French drink lots of wine, eat baguettes, croissants, butter, cream, fatty liver pate, pastry and cheese, and yet they maintain a relatively low rate of heart disease and obesity as compared with other Western countries.

So are you wondering how the French eat everything and still manage to stay so skinny? Well, the French women's diet is not entirely a mystery. Two important points which may help you:


1. Notice your food. Be conscious about what you are eating. Choose foods that are high in nutrient content, and avoid those that may be harmful to our health. Natural is always best, with less preservatives and artificial 'stuff'. The important constituent of the French paradox seems to be the diet rich in fruits and fresh vegetables with much fiber and vitamins.

2. Second is to eat slowly. When you eat fast, the tendency is that you will eat more because you are not able to notice that you are already full. Remember to chew your food well and savor every bite. When you slow down with smaller bites, you taste your food more and are satisfied with less.

Farmers Market Fave from The Titanium Chef

I absolutely love farmers markets.  I don't have a yard to have a garden and my attempt at a potted garden failed miserably!  So I love going to farmers markets because I can still get that great straight from the garden produce that you can't get from the grocery store.  Here is a great recipe to use with those farmers market finds.

Fresh Tomato Flatbread Pizza
Prep Time: 15 minutes
Start to Finish: 30 minutes
Makes: 2 servings

2 oval whole wheat flatbread wraps or whole wheat tortillas
2 tsp olive oil
1 medium onion, sliced thinly
2 cloves garlic, finely chopped
1 cup sliced fresh mushrooms
1 T balsalmic vinegar
2 Roma tomatoes, thinly sliced
2 oz goat cheese
1/4 cup shredded fresh basil leaves

Heat oven to 350.  Place wraps on greased cookie sheet, bake for 7 minutes.  Meanwhile in a non-stick skillet, heat oil over medium heat.  Add onion and garlic, cook 2-3 minutes stirring frequently until tender.  Stir in mushrooms and vinegar.  Cook 2-4 minutes stirring frequently until tender and liquid is absorbed.  Top each wrap with mushroom mixture and tomatoes.  Drop small pieces of goat cheese over pizza.  Bake 10-15 minutes until cheese is melted.  Sprinkle with basil and enjoy.

1 serving has 330 calories; 13g fat; 15mg cholesterol; 480mg sodium; 37g carbohydrates

Fresh Foods For All-Day Energy

The next few recipes that will post are fresh and will keep you feeling fueled and satisfied--with delicious lean protein, whole-grain carbohydrates, vitamin-rich fruits and vegetables and guilt-free low-fat dairy.

Black-Eyed Peas & Spring Greens
Time: 30 minutes    Serves: 6

1 cup dried black-eyed peas
1 clove garlic
3 T olive oil
2 T lemon juice
1/2 tsp kosher salt
1/4 tsp ground cumin
Freshly ground black pepper to taste
6 cups mixed spring greens
1 cucumber, thinly sliced

In boiling water, cook black-eyed peas and garlic for about 20 minutes.  When tender, strain and set aside.  In a small bowl, whisk together olive oil, lemon juice, salt, cumin and pepper.  Toss black-eyed peas and garlic with mixed spring greens and top with dressing.

Per serving: 170 calories, 7g protein, 20g carbohydrates, 6g fiber, 7g fat

Mix It Up!

• Toss the cooked black-eyed peas with 3 cups cooked brown rice and a splash of chile sauce to taste before serving over greens.
• Add black-eyed peas and spring greens to a pot of hot chicken stock, along with thinly sliced onions, carrots and celery.
• Cook diced smoked turkey with the black-eyed pease for a Southern-style (but bacon-free) flavor.

Health Boost!
Black-eyed peas are high in the minerals magnesium and iron and in folate.

Pumpkin Waffles with Buttermilk Syrup

Hi Friends and Family-I know what its like to be busy with work and life but still want to eat great tasting meals. I also know what its like to be overweight and want to do something to change that. Over the past couple years I found a way to eat great food and lose that weight. I guess with all of those factors and the fact that I Attended Culinary Arts School, Nature's BodyCare thought I would be a great Chef Consultant for them. I will periodically send out yummy recipes that I have found or created. Some will show you ways to make healthy food without having to sacrifice any of the taste, others will just tantalize your taste buds.

These two recipes combined really are a little piece of heaven in your mouth, enjoy!! ~Jamie

Pumpkin Waffles

2 1/2 c flour ( I use half whole-wheat, half all-purpose)

1/3 c packed brown sugar

1 T cinnamon

1 tsp ginger

1/4 tsp cloves

1/2 tsp salt2

1/4 tsp baking powder

1 tsp baking soda2 c buttermilk

1 c pumpkin puree

6 T oil

4 eggs, seperated

Directions:Sift together flour, sugar, spices, salt, baking powder and baking soda. Set aside. Combine buttermilk and pumpkin. Stir in canola oil and egg yolks. In a large glass or metal bowl, beat egg whites with a hand mixer or beater until you have stiff peaks (when you lift beater out of bowl, mixture stays pointy in peaks). Stir dry ingredients into pumpkin mixture till just combined. Fold in egg whites. Cook in waffle iron. Leftovers freeze and toast well.

Buttermilk Syrup

1 cube butter1 cup sugar

1/2 cup buttermilk1 tsp vanilla

1/4 tsp salt

Combine and bring to a boil.

Add 1 tsp baking soda, stir and boil for 1 minute.