Sunday, October 31, 2010

Wonderful Friends

I was offered the opportunity to participate in the photo shoot for a friend of mine who makes organic handmade clothing. I love this woman and all the hard work she does as a mother seamstress and friend.
Her items are high quality and made from the heart.
I will say that when I wore the clothing for the photo shoot I could feel the amount of work and love that goes into each piece.
I am excited for our next session.

Healthy pie crust

This recipe for a pie crust is a wonderful replacement for a traditional butter and grahm cracker recipe.
I also bake it and crumble it over top of a fruit compote. Warmed and drizzled with honey or agave is AMAZING! Dollop of non fat greek yogurt and you have dessert.

Makes 8 servings

1cup oatmeal
3/4cup all-purpose flour
1/4tsp salt
1/4cup vegetable oil
2tablespoons ice water
  1. Mix oatmeal, flour, salt in a bowl
  2. Slowly drizzle in oil, mixing with fork. Continue lightly mixing with fork and cutting through mixture until all dry ingredients are moistened and mixture resembles fine crumbs.
  3. Add few drops of water at a time, until mixture begins to form a ball.
  4. Pat into a 9" pie plate (or roll between 2 sheets of wax paper)Remove top sheet and turn pastry and into a pie plate then remove second piece of wax paper. Form a rim and flute edges.
  5. Prick pastry with fork in several places. Bake at 200C for 10 mins until light golden brown.

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Monday, October 25, 2010

Swiss Chard

Eat it. Its good for you. Its colorful and grows almost year round!
1 cup of cooked Swiss Chard contains:
  • 572 mcg of Vitamin K
  • 5493 IU of Vitamin A
  • 31 mg of Vitamin C
  • 150 mg of Magnesium
  • 960 mg of Potassium
  • 101 mg of Calcium
  • 3.7 g of Fiber
  • 58 mg of Phosphorus
  • 15 mcg of Folate
  • 10 mcg of Biotin
 Tonight I sauted some swiss chard with some of that rosemary infused olive oil, some truffle sea salt, mushrooms and onion but honestly you can use almost anything. SO tasty!

Eating Out

Eating out is one of the best parts of socializing. I love restaurants and hopefully one day will open one but the majority of them are either unaware or simply don't care about your eating habits other than making you fat and happy! Sometimes letting go and enjoying is totally okay. However, if eating out is a way of life playing dumb to portions and ingredients will come to bite you in the butt.
SO I will be updating some ideas about eating out for different meals, here are some tips about breakfast.

- Ask to have your eggs, potatoes and veggies cooked in olive oil. Most places use butter which tastes delicious I know but eating it in the amount that it is used is just not healthy. 
- Order your toast dry and add the butter or jelly yourself. I personally like it dry because I prefer peanut butter. 
- most fruit compotes are made with added sugar. Ask for fresh fruit and add honey to sweeten. 
- Most breakfast places serve oatmeal! go for it! its usually inexpensive too....
- Ok. So being the one to order egg whites is sometimes lame. I understand I have been there. However, the amount of cholesterol in one egg yoke is almost equivalent to your total limit for the day.... Just sayin...
- Double your veggies in that scramble! they will do it if you ask! 
- Order the heart healthy pancakes, they are usually made with whole grains and oats. 
- Fresh fruit on the side!
- Fruit juice is great but remember the glasses they usually serve it in are more than double an 8 oz serving so be aware you could be drinking your calories in breakfast  before it even gets to the table. 
- hollandaise sauce is just naughty. In case you didn't know its egg yoke and butter. enough said. don't even go there...
- Avocado is a healthy fat and great during breakfast. 
- Cottage cheese & yogurt usually healthier options so look for those!
- If its a good restaurant they will serve real maple syrup but even so, 1/4 cup is 210 calories of sugar... 2 tablespoons is about 80 so just be careful. 
** agave is a great alternative to a sugar topping, it has a lower glycemic index. 

More to come

Sunday, October 24, 2010

Pasta Portions

Whole wheat pasta is such a great source of fiber, protein and B vitamins I strongly encourage you to find a place in your diet for it. 
Just like any food, moderation is key and pasta can add up quick. Knowing what and how much you are eating is the first step of mindful consumption. 
A tip to ensure you are eating a correct portion is to measure out how much you are cooking before hand and knowing how many serving are being prepared. Look at the back of the package for ingredients and make sure that whole wheat flour is the first listed. Ideally, eat organic. This Trader Joe's brand is affordable and comparable to what you should be consuming. The smaller size pasta such as Rotelle is easy to measure because it can fit into a measuring cup. However, if you have a food scale use it. One serving is 3/4 cup, 210 calories, 8 grams of protein, and 56 grams of carbohydrates. Depending on your own caloric goals, adjust the amount to your needs. I usually cook 1/2 cup dry. Cooking the portions one at a time may take more time but if you have the time do it. It will prevent you from subconsciously over consuming. Cooking a larger batch for the week and then dividing it up for lunches is a great idea too, still measure it out.
I had some pasta for lunch, I added 3 oz of wild salmon, sun dried tomatoes. I put balsamic vinegar and rosemary infused olive oil from fresh rosemary in our flower bed.
Hope this helps with the pasta questions. 


So Tea is a great way to bring more liquid into your diet. AMAZINGLY the majority of people don't consume enough liquid especially in the form of water. Make sure you are drinking water before workouts, after and during. Failing consume enough water for a work out can slow your metabolism up to 16%. so DRINK!

Tea is a great way to provide your body with water and cleanse your system. It is naturally a diuretic so it will make you pee more frequently but your urine will carry with it toxins, unneeded and unnecessary salts helping to balance your body.

My favorites Teas are Earl Grey, Yerba Mate and Peppermint.
My favorite way to drink Yerba mate is iced/chilled and I try to keep it in glass to prevent the consumption of harmful toxins released when plastic containers break down over time. I usually brew a cup of tea with two tea bags then transfer it into a jug and refrigerate over night.
There are many forms of Mate but for me its easiest to have it in the bags. Though using a gourd and straining straw are awesome!
The best way to experiment with teas and your favorite varieties is to purchase loose leaf teas in stores that stock them as bulk items and buy them in packets of 1 oz to try them out! Olympia has a few places that offer great selections. 

Friday, October 22, 2010

A simple soup

I had a request for a soup recipe today. Something super easy and clean. Soup is easy and filling.

A Simple Soup
1. In a medium sized pot let 1tbsp extra virgin olive oil heat at medium heat. Place 1/2 of an onion and 1/2 cup celery cut up to your liking in the pot.
2. After about 2 minutes add minced garlic (one clove unless your a garlic fiend like myself then go nuts). Watch the garlic to make sure it doesn't burn. Add 4 to 8 cups of water to the pot. If you like carrots add them now. you can also add a can of diced tomatoes drained, fresh mushrooms, zucchini or squash. whatever Veggie strikes you.
3. Season with poultry seasoning if you desire a chicken flavor. You can add dried basil and oregano for an Italian taste.
4. On a cutting board, take a chicken breast that you have portioned out (3 to 4 oz) and more if you are making more than one serving. Cube the chicken breast and toss in the soup. The water should be boiling if not turn it up and wait till it boils.
5. After the chicken is in, you are free to add a complex carb such as whole wheat pasta, wild rice, quinoa, brown rice, etc. At that point, turn it down to a simmer to let the chicken and pasta cook.While the chicken is cooking season the water
note: I commonly have precooked carbs in the refrigerator that can be added the last few minutes the chicken cooks to soften and heat.

6. Once the chicken is cooked through the soup is done. If the vegetables are not soft enough, continue to simmer. If you chose to use an Italian theme, adding fresh tomatoes at the end and minced basil will add a great freshness to the soup.

I like to eat this with a slice of home made whole wheat bread that is toasted under the broiler rubbed with garlic.

Note: this recipe is super easy and can be dramatically different with the use of varietal vegetables and different lean proteins such as tofu, textured vegetable protein and shrimp. Using different seasonings such as cumin and chili powder and fresh cilantro with corn and black beans can change to a theme to southwest (add red pepper flakes or cayenne pepper for heat!). If also love fresh rosemary or thyme. Fresh is the best...