Gina's Granola Bars??

I turned 28 yesterday. Like I do every year, I devoured an entire piece of cake;




Ok, I lied, that was a birthday card.



This is the real cake...lots of chocolate! I asked Nick to buy one piece, not an entire cake (for obvious reasons). This is from a local cafe called The Chocolate Cafe.


But of course before the cake we (Nick, my parents, my brother and I) went to dinner at one of my favorite restaurants, called Third and Hollywood. I ordered the seared tuna with a side salad. The salad had fingerling potatoes, goat cheese, hericot vert, beets, hard boiled egg, and a delicious vinaigrette dressing. I think I could easily recreate this at home.

Overall my birthday was perfect! Even though I had to work, I love my job so I can't complain.

I haven't updated you on my life for a while. I'm still working on my e-book, which I hope to have finished by next year at this time, or sooner. Nick and I have been working on our house lately, and planning ahead for our Fourth of July party. We hope to have our living room and bedrooms finished, plus our exercise room (did I mention we bought a new elliptical?!).

I've been working hard in the lab (aka my kitchen) to create a granola bar worth selling at a local grocery store, and online. I have been letting my co-workers be the taste-testers and I finally created a winner!


This is like a meal in a bar, seriously. I have met many people who tell me they really have little time to eat healthy (or to eat at all). While I have a hard time believing this, I have to remind myself that my job/schedule really is more flexible than most people's. I can eat whenever I want, and nothing comes between me and a healthy meal. This is not the case for many people with whom I work, as they have scheduled breaks that are only a certain amount of time. This bar is meant for those busy people with little time to eat, but also for people like me who love healthy snacks and healthy convenient foods.



Would you pay $1.25 for a bar (or $15 for 8 bars via UPS, free shipping) with these nutrition facts;

- 15 grams whole grains (almost one full serving of whole grain!)

- 1/2 cup of fruit (most people need two cups per day)

- A day's worth of essential fatty acids

- Only 3.5 grams of added sugar (most bars have between 8 and 20)

- 6 grams of fiber (excellent source!)

- 10 grams of protein

- All Natural ingredients (meaning nothing is artificial!)

- Inherently gluten-free ingredients, but not a gluten free food (I can't guarantee the ingredients haven't been contaminated with gluten, as I do not have a gluten-free kitchen)

- Loads of delicious taste!

QUESTION: Can you think of a good name for my bar?? I can't think of one!! I came up with "Balance" only to realize that bar already exists. And obviously "Gina's Granola Bars" is way too boring.

Do You Buy Organic?

I know the weather in Ohio hasn't been even close to as severe as that on the east coast, but Nick brought this beauty into the house last night;


Seriously, that icicle could kill someone! Of course, after reading Shannon's blog last night, I realized this icicle wasn't as cool as I thought....




Recently, while at work, I was approached by a husband and wife who asked me "Do you buy conventional, or organic eggs?". Apparently the couple had been discussing whether it was worth the extra money to buy organic eggs, and when they saw that the grocery store had a dietitian they figured they would get my opinion (great idea!). I told them, "I do not buy organic eggs, because we (Nick and I) do not eat a lot of eggs". I also told them I would definitely buy organic if we ate eggs more often (more than once a week), if I was pregnant, or if I had young kids who ate eggs often. This conversation sparked my desire to write a post about the foods I buy in organic varieties. But first, let's review:

USDA Organic Home Page
(provides links to all you ever wanted to know about organic foods)

What Exactly Does Organic Mean?
(great info here!)

Understanding the Organic Labels
(100% Organic, Organic, Made With Organic Ingredients....what's the difference?!)



Should You Purchase Organic Foods?
(the information in today's post, written in italics below, was extracted from this link)

My Organic Foods

Chicken

I buy organic chicken purely because it tastes better, in my opinion. I also buy organic chicken because Food Inc. scared me for life. I do not buy organic beef. Why? Lately I've been more into grass- fed beef than organic. I wrote a post about grass-fed beef a while back, check it out here if you'd like to learn more. When I'm not buying grass-fed beef (it's hard to find, and it's expensive!) I buy a well-known brand of "natural beef", which is raised without hormones or antibiotics. The passage below explains why this is important to me;

Food safety issues related to animal products – meats, eggs and dairy products – are diverse. Direct comparison studies of organic vs. non-organic foods are few, and the current data available are specific to commodity, specific to production practice and/or specific to food safety risk. Organic meat products do reduce risk for potential exposure to prion-related diseases including mad cow disease and to arsenic residues in chicken meat; and organic livestock practices do not contribute to the growing phenomenon of drug resistant pathogens. In other respects, however, current data show few significant differences with regard to food safety.

Many beef companies claim to be "natural" but do not indicate what makes their beef natural. The place where I buy most of my meat does a great job of indicating on its packages what makes their beef "natural" and I really appreciate that.

Dairy
(sometimes)

I buy organic yogurt, but only because I prefer the taste of Stoneyfield yogurt, and it happens to be organic. I do not drink milk, but if I did, I would likely buy organic. There isn't much research that indicates organic milk is any better for you, but to be honest I don't really trust that "the government standards for hormones and antibiotics" are always followed properly. I highly suggest reading this PDF file, created by the United Dairy Council; Organic Milk FAQ. You will learn that "organic" dairy doesn't refer to the actual dairy you are consuming, but it refers to the farm management practices of the dairy farm, and that all milk and dairy products are tested for antibiotics and hormones before being sold (again, I wish I could trust this 100%, but I don't.....).





I've had people ask me if I worry about the hormones in milk, and to be honest, I don't. To be fair, I don't drink milk, but when I have kids I will not ban them from drinking conventional milk! Will I buy organic milk at home? Yes, but this has to do with the fact that I trust organic farming practices more so than conventional, mainly because I don't trust that the government really tests all milk for antibiotics and pesticides as stringently as they claim.

I do trust this statement:

"Extensive studies have concluded that the milk from these [containing bST] cows is the same wholesome product that we have enjoyed for generations." (USC)

If you're interested in reading about the bovine somatotropin (bST) hormone found in some conventional dairy foods, check out this link, and click on the first PDF link that comes up.

Dirty Dozen Produce

• Peaches
• Apples
• Sweet Bell Peppers
• Celery
• Nectarines
• Strawberries
• Cherries
• Pears
• Grapes (Imported)
• Spinach
• Lettuce
• Potatoes (** I don't always buy organic potatoes **)

From the USDA website:

Pesticide residues – traces of chemicals that were applied to food crops in the field, during processing and/or while in storage – are measurably different on organic foods and non-organic foods. Analysis of USDA and other data documenting pesticide residues on fresh vegetables and fruits shows that organic produce carries significantly fewer pesticide residues than conventional produce. Measured residues on most products, both organic and non-organic, do not exceed government-defined thresholds for safe consumption.


Once again, I do not trust that residues are carefully measured on all produce to assure a safe amount, therefore I try to always buy organic varieties of the "dirtiest" known produce. This is especially important to me since both Nick and I consume a LOT of produce! Some lists also include blueberries (especially frozen) and kale, therefore I buy those two foods in organic varieties about half of the time. Nick and I eat a lot of frozen blueberries.

Peanuts/Peanut Butter
(Sometimes)

Fungicide, used to prevent mold on peanuts, is apparently used often on peanut crops. Nick eats a TON of peanut butter so I definitely buy organic if it's available.

Soy

I have pretty much cut out soy from my diet (because my body just doesn't digest it well). When I do buy products with soy, I look for non-GMO soy (read more about GMOs here). Will I buy/eat it if it's not non-GMO? Sure, but if the non-GMO is available that's what I'll buy. Let's be honest, I've probably been eating GMO foods my entire life, a little more isn't going to hurt. Ugh.


Bottom Line Overall: If I had enough money, I would buy all organic foods. This isn't because I feel that they are providing me more nutrients (research doesn't suggest this) but really it's because I love our Earth, and I don't trust that our government's "strict food standards" are really keeping us, or our Earth, safe all the time. I will likely buy all organic (or at least most) when I am pregnant, and have young children, but for now I am happy to be able to buy organic when possible, and I don't feel intimidated or scared when consuming conventional foods, of any kind. Heck, I still eat out at restaurants, right?!

Question: Which foods do you buy in organic varieties?

Weight Loss Tips, Continued...

My last post included the first twelve out of twenty-five tips for successful weight loss (from this article ). Here are the remaining thirteen, with my own comments in italics.

13. Cut out liquid calories. Eliminate soda and sugary drinks such as sweetened iced tea, sports drinks and alcoholic beverages. Liven up the taste of water by adding lemon, lime, cucumber or mint. Choose skim and 1% milk.

So far I've helped two people at work cut out their sweetened beverage habits. They didn't think they could do it, but they did, and I'm so proud of them. One can of soda has more than a day's worth of added sugar.

14. Practice the "Rule of One." When it comes to high-calorie foods, you won't go wrong if you allow one small treat a day. That might be one cookie or a fun-sized candy bar.

I'm all about this! If you read my blog regularly, you know what my "treat" is everyday; either a beer and dark chocolate, or a small bowl of ice cream and dark chocolate (one of the squares below).

15. Pace, don't race. Force yourself to eat more slowly and savor each bite.

16. Hydrate before meals. Drinking 16 ounces, or two glasses, of water before meals may help you eat less.

17. Downsize plates, bowls, glasses, silverware. Using smaller versions of your serving ware will help you eat less food naturally.

18. Adopt the motto "after 8 is too late" for snacks after dinner.

Sorry, I don't agree with this at all. If you get hungry past 8pm, eat! If you are eating past 8pm just because you are bored or saw something on tv that made you hungry, that's another story. I don't think there should be a certain time in the day when you need to stop eating, unless you truly have a problem with "mindless eating" late at night.

19. Buy a pedometer. Health experts recommend taking at least 10,000 steps a day, which is roughly 4 to 5 miles, depending on your stride length.

20. Treat yourself occasionally. If your chocolate craving is getting to you, try diet hot-chocolate packets. If you need a treat, go out for it or buy small prepackaged portions of ice cream bars. If you love chocolate, consider keeping bite-size pieces in the freezer.

Above (number 14 ) says treat yourself once a day, but now they are saying to treat yourself occasionally? I'm confused. I'll stick with the "treat yourself once a day" tip. After all, desserts are included in the food guide pyramid (they are basically the discretionary calories).

21. Dine at a table. Eat from a plate while seated at a table. Don't eat while driving, lounging on the couch or standing at the fridge.

22. Dine out without pigging out. Figure out what you are going to eat in advance. Get salad dressing on the side. Restaurants usually put about one-quarter cup (4 tablespoons) of dressing on a salad, which is often too many calories. Best to stick with 1 to 2 tablespoons. Dip your fork into the dressing and then into the salad.

23. Get plenty of sleep. Scientists have found that sleep deprivation increases levels of a hunger hormone and decreases levels of a hormone that makes you feel full. The effects may lead to overeating and weight gain.

I truly believe this is one of the most important tips in this entire list. Don't underestimate the power of sleep, or the power of sleep deprivation. Not getting enough sleep can truly effect your ability to lose weight.

24. Weigh yourself regularly. That's what successful dieters and those who manage to maintain weight loss do. Some step on the scales once a week. Others do so daily.

Sorry, I disagree. I think this strategy works for some, but not others. I know some people who get on the scale and see zero weight loss, which motivates them to do better, but others who see zero weight loss, which causes them frustration. This frustration might cause them to give up on their diet, or to take part in not-so-healthy weight loss strategies, such as skipping meals. If you associate with the later example, try weighing yourself once every other week.

25. Reward yourself. When you meet your incremental weight loss goals, say losing 5 pounds, treat yourself to something — but not food. Buy a CD or DVD you've been wanting or go out to a movie with a friend.

Question: With which of these tips do you agree or not agree ?

Top 12 Weight Loss Tips for Your New Year's Resolution

The month of January is most definitely a dietitian's busiest month. Most people resolve to lose weight, or just start eating a healthier diet, and therefore everyone seeks out their local dietitian for help (well, hopefully they do, although I'm sure many people also seek their local fad diet marketer or people who call themselves a "nutritionist"...). This is also the time when all the gyms are packed to the brim, full of people who are all of a sudden very motivated to get in shape for the new year. It was no surprise to me when I was sent my list of classes to do during the month of January and the first one was titled, "Everyday Weight Management". At the same time it is was no surprise this was my most popular class, with 10 people showing up (my average is about 3...pathetic).

A few weeks before teaching the class, this article was published, which talked about the 25 best weight loss tips. The following post includes the first 12 of their tips, with my own personal comments in italics (I will post the rest of the tips the next time!).

1. Set a realistic weight-loss goal. Most experts recommend aiming for half a pound to 2 pounds a week.

It's also important to make a realistic goal for the weight you want to achieve. For example, it you weighed 120 pounds in high school, but now you weight 220 pounds, don't make a goal to get back down to that 120 pounds. Clearly that's just not going to be realistic. You will likely get frustrated and give up. Make a more realistic goal, and then once you achieve it you can decide whether you want to go further.

2. Keep track. Dieters who keep track of everything they eat lose twice as much weight as those who don't, research shows.

I don't 100% agree with this tip. I think keeping a food diary works for some, but not others. Try it for a few days and see if it works for you, but don't assume you'll really lose 2x the weight if you keep track!

3. Motivate yourself. Get a pair of jeans or pants that are too tight and hang them in the kitchen instead of the closet to keep yourself inspired.

Better yet, keep a running list of all the benefits you will likely see from losing weight. Look into your family history and list all of the chronic diseases that you will be less likely to acquire after losing weight!

Source: iStockPhoto

4. Get help from family and friends. Dieters who have support from a partner at home lose more weight than those who don't, studies show.

5. Move it to lose it. Research shows that people who do physical activities such as walking or biking for two to four hours a week during weight-loss efforts lose an extra 3 to 5 pounds over a year.

Do anything you can to move more. Park further away from the store, get up and move periodically at work, stand instead of sit during meetings, it all adds up!

Source: iStockPhoto

6. Pay attention to portions. A 3-ounce portion of meat, poultry or fish is about the size of the palm of your hand or a deck of cards; 1 teaspoon of butter or margarine, a standard postage stamp; a cup of cold cereal, berries or popcorn, a baseball; 4-inch pancake or waffle, the diameter of a CD.

Source: iStockPhoto

7. Clean out your pantry and refrigerator. Get rid of the foods that sabotage your weight loss.

For some this just isn't feasible. I hear many people tell me, "my spouse buys it and I have no control over whether it's in the house!". I always suggest asking their spouse to be respectful and keep those"danger foods" hidden, if that's what the person wants.

8. Create "a dinner deck." This would include 10 favorite quick and healthful dinners written on index cards. Each card should list the ingredients for the recipe on one side and directions for making it on the other.

I'm definitely into this idea! For inspiration and ideas, check out my "Quick, Cheap, and Healthy Meal Ideas" on the right side of my blog!

9. Avoid hunger. Eat regular meals and snacks. Make sure you have some protein foods such as yogurt, tuna, beans or chicken for most meals. Some research suggests that protein helps you feel full longer.

I would change this to "Don't Ignore Hunger". Allow yourself to get hungry, just don't ignore it. When you ignore your hunger you set yourself up for binges. Not only that but the longer you go without food, the slower your metabolism will be when you do eat.

10. Keep produce on hand. Place a bowl of vegetables such as broccoli, snap peas, cucumbers or carrot sticks in the refrigerator. You can eat them as a snack or when preparing meals to take the edge off your hunger.

Source: iStockPhoto

11. Stock up on "impulse fruits." Keep things like grapes, clementines, small apples, small bananas and pears around the house. These foods are easy to eat without having to do much cutting and slicing.

During the winter months I love to keep clementines around. They travel well and look good in a giant bowl on any table in the house. Nick grabs one every once in a while and just eats it. I love to see that.

12. Make some stealth changes. That will get everyone in the family eating healthier. Buy low-fat 1% or skim milk, low-fat cream cheese and reduced-fat cheese instead of the full-fat versions. Use them in recipes to cut the fat and calories.

QUESTION: What is you favorite fruit or vegetable with which to travel?? For me it's clementines, cherry tomatoes, and baby carrots.

Walnut and Chocolate Almond Butter

The second I opened my food processor on Christmas Eve, I knew what I would be making first; WALNUT BUTTER! I've always searched for it at the store, thinking to myself, "they make peanut, almond, soy nut, cashew, and even sunflower seed butter, but why not walnut butter?!".




I don't get essential ALA (alpha linolenic fatty acids) from many sources. I don't eat a lot of flaxseed, I don't use a lot of canola oil (I prefer olive oil) and I'm not big on soy, so walnuts are my main source of this essential fat. When I made my walnut butter I decided I wanted to add some cocoa roasted almonds too.



These are a new addiction of mine. They are made by Emerald and they taste like magic in my mouth.

The nutrition facts are very similar to almonds, but I swear they taste like Oreos! Some of you will probably look at the ingredients and turn up your nose because of the artificial flavors and the potato starch. I, on the other hand, am not too bothered by this. I don't eat them often, so who cares?!


When making my "walnut and chocolate almond butter" I used 3.5 cups walnuts, and one half cup dark chocolate almonds.

Like magic, four minutes later I had butter!

And this was certainly not just any butter, this was the most amazing nut butter I have ever tasted. I'm not kidding.

I've been eating it with my morning oats ever since.

QUESTION: Have you ever made your own nut butter?

Strategies for Preventing Mindless Eating

Back in 2010 (haha, weird!) I wrote a post about how our environment is completely against us in terms of helping us stay at a healthy weight. Think about how easy it is to get food these days. You can go to Lowe's or Target and get a meal, which in my opinion is absurd. We no longer have to work for our food, and the food we do have to work for tends to be more expensive. Our environment is simply not on our side. But, can we do something about our environment? Yes, we can!

The December issue of Today's Dietitian had a great article about avoiding the trap of mindless eating. Much of the information in the article was from a book by Brian Wansink's Mindless Eating: Why We Eat More Than We Think. There are many definitions of "Mindless Eating" but to me it relates to the times when we eat something without even thinking about it. Most of the time we are eating these foods or drinks even when we aren't at all hungry, and possibly even when we're full. This mindless eating can possibly account for hundreds of calories in our diet, which is why I typically add between 100-500 calories to any 24-hour recall given to me by my clients.

**The following information and tips are brought to you by Today's Dietitian Magazine**

• Today the average person makes nearly 250 food decisions each day. Holy cow! Most of these decisions happen without, well, without thinking! I mean, you think, but you just don't notice that you are thinking, do you know what I mean?

• Research shows that people eat an average of 2.2 more candies each day when they are visible, compared to when they are not. Solution? Don't leave candy out on your desk, dining room table, or anywhere near them!
  

If you want to leave something out on a table, make it healthy. Even the chocolate almonds in the picture above would be better than the chocolate kisses. If you don't think 2.2 extra pieces of candy is a lot, you should do the math (2.2 x ~50 calories = ~100 extra calories per day, times 365 days = 36,500 extra calories a year, which is 10 pounds.......)

• Be careful when you purchase 100-calorie packs. While the idea may be a good one (portion control) they tend to backfire for about 30% of the population, according to research. The idea of portioning out your food is a great way to make a healthier environment, but you're still going to be better off eating 100 calories of a fruit, vegetable, or low fat dairy product than you will eating a 100-calorie pack of cookies. Also, it's cheaper just to do the portioning yourself!

• Have you ever noticed that the foods with the most marketing tend to be the ones that the worst for us? If you have the ability to do so, fast forward through your commercials, or just leave the room when they are on.

• Believe it or not, food is cheaper these days, and according to the article it only takes up about 6% of our income (well, this is an average). I think a lot of us get caught in the traps at stores where we see a "good deal" and then we must buy it, even if we hadn't planned on doing so. This should be called "mindless shopping"! Remind yourself that unhealthy food is typically cheap food, so stay away, unless you really must have it....

These Reece's Trees were dirt cheap after the holidays. I almost bought a huge bag of them but then I reminded myself we did not need them around the house! Not to mention the fact that we still had leftover cookies and chocolate from Christmas, so why would I buy them?!

• A great way to change your environment is to buy smaller plates, utensils, and glasses. One study found that people served themselves 31% more ice cream when they were provided with a larger ice cream bowl, and 14.5% more when they were provided with a larger scoop! I think if you want to start anywhere, start with this environmental change!
  

Question: What are some of the environmental changes you have made to prevent "mindless eating"?

Keep in mind these tips aren't just for weight loss. Everyone mindlessly eats and even those who are at a healthy weight should learn some ways to prevent mindless eating. It's not just about weight management, it's also about health and wellness.

Diet Products Reviewed

Happy Friday everyone! I hope you all have fun plans for the weekend, even if that means relaxing and not doing anything. I have to work all weekend, but I can't complain because I had Monday and Thursday off. During my time off I helped Nick celebrate his 32nd birthday, and did some more work on my granola. As you may or may not know from my last post, I plan to sell my granola sometime this year or next. I really appreciated your honest opinions about the $6 price. I think I may be able to sell it for $5.50 instead, but we'll see. It's definitely a work in progress!



Today's post focuses on some of the recent weight loss products that you may have seen advertised at your local grocery store. In the past few months I have been asked the following question by several customers;

"Which of these diet products would you recommend?"

We have an entire shelf full of the same diet pills that you will find at most grocery stores, which of course is tough for someone like me to handle. Obviously as a dietitian I am more focused on helping people lose weight with a healthy diet and exercise, not by taking a pill or a drink. But at the same time I am supposed to help sell products, so...I have to try to be unbiased! I usually start by suggesting to the customer that we meet for a one-on-one consult, which would allow me to create for them a sensible food plan. Most often this option isn't good enough. Because of this I have started to do more research on some of the products we sell.

I was happy to see that Nutrition Action wrote a short summary of four of the most popular diet products. Here is a short review of their findings, as well as my own comments;

Slim Shots

Have you seen these yet? They contain a manufactured ingredient called Fabuless, which is "an emulsion of palm oil, oat oil, and water" (Nutrition Action). This ingredient is said to reach the lower regions of the small intestine and trigger certain brain signals that make you feel full. The Fabuless is packaged into little "creamers" that are supposed to be added to coffee or other beverages.

Evidence? A couple studies did show that people consumed 30 percent fewer calories during the days they consumed this product, but these studies were only one-day long (HA!). Another study showed potential, but then another study showed no effect.

Bottom Line: More studies are needed, but product this may be worth a try simply because the ingredients are well known and safe. But really, wouldn't you rather just eat the fiber? Fiber does taste good these days (fruits, veggies, oatmeal, etc.)! But at least you know what you are consuming when you take this product.

Acai Berry

Many products containing Acai (pronounced ah-SIGH-ee) claim that they can help you eat less, metabolize food faster, and lose weight. This is simply not true. I mean come on, if it were true wouldn't we all be skinny?! And, wouldn't this "breakthrough" berry be all over the World News and newspapers?! Sometimes you just have to stop and think before you fall for these types of claims. Thousands of people have paid loads of money for these products, only to find out that they had been completely mislead and basically robbed. Don't let that happen to you!

Bottom Line: Acai berries are just like any berry. They will provide fiber (if you actually eat the berry!) and loads of antioxidants, but they will not give you massive energy and help you lose weight. Sorry.

Sensa

Sensa is basically a blend of starch crystals that are flavorless and scented. The company who makes this claims that you can lose 30 pounds without dieting, guaranteed (read more at www.TrySense.com). The company claims that these crystals enhance the smell of your food, thus triggering an "I feel full" signal in the brain.

Evidence? The only studies that have been done on this product were done by the company itself (never a good thing, you want to look for third party studies!). The large study didn't even compare the Sensa to a placebo, so in my opinion it was pointless (how do they know if any scented crystals could have had the same effect??).

Bottom Line: Let's face it, the reason many people are overweight has little to do with the fact that they don't feel full. Most people continue eating even once they do feel full! Right? And even if some people do have a physiological problem with becoming full (I know some people do), I would wait for more and better studies to be preformed with this product before spending the $60/month.

Alli

Finally, a weight loss product that is FDA approved! Alli was created as an over-the-counter version of the prescription drug Orlistat. Alli is half the dose of Orlistat, which is why it can be sold over-the-counter. Basically what it does is block the absorption of half the fat you consume. While it works quite well, you must remember to follow a low fat diet. Because of this I believe it's not just the pill itself that helps you lose weight, it's also the fact that you are forced to eat less fat. If you don't eat a low fat diet (ie: less than 15 grams of fat per meal) you will have powerful consequences (diarrhea, gas, etc). But if you can stick to less than 15 grams of fat per meal, and continue taking Alli while keeping up with your exercise, this product can truly work well!

Bottom Line: If you're looking for a sensible and safe way to lose weight, try Alli. You can read more about it on their website, MyAlli.com. You won't see miracles, but if you do it right you can potentially lose about 1-2 pounds per week.

Question: Have you tried any of the above products? Do you have anything to add to this post? Personally I have never tried any of these, for obvious reasons, but if I'm ever in need of taking off a few pounds, I'll try Alli!

Breaking In the Le Creuset, and Starting a New Business

I just finished creating Nick's birthday gifts; a batch of blueberry ice cream/frozen yogurt, and a batch of my homemade granola, with peanut butter chips added. He's so easy to please! He's been reminding me non-stop that for his birthday he just has to have those two foods. He's playing poker tonight so it was the perfect opportunity to prepare these foods (he turns 32 tomorrow!!!).



If you're wondering why I didn't provide the link to my granola, I've decided I want to start selling it, so I deleted the recipe from my blog. I found out that a local grocery store will sell homemade goods so I've been spending some time perfecting my recipe and determining an appropriate selling price.

Would you pay $6 for 5 cups of delicious, homemade, low sugar, high protein, 100% whole grain, peanut and wheat-free granola? Be honest.




When I haven't been working, preparing for birthdays, blogging, or thinking of an appropriate marketing plan for my granola, I have been managing to use some of my new kitchen gadgets. I'll share my walnut butter with you soon (I finally used my new food processor), but tonight I want to share with you my first creation using my new Le Creuset pan!

I decided to create my favorite side dish; kale with tomatoes.

I always buy the canned tomatoes with no added sugar. The salt content is also very low (under 35 mg per can).


I added a large bag of fresh kale, then topped it with the entire can of crushed tomatoes.

(**Compared to fresh, canned tomatoes are actually a better source of the powerful antioxidant lycopene because cooking the tomatoes helps you absorb more of the lycopene!**)



I put the lid on the Le Creuset and turned the heat to medium, then cooked the kale/tomatoes for about 7 minutes (I stirred the mixture a few times during that 7 minutes).



So simple! I promise I'll do something more amazing the next time I use it. I'll be honest though, I have not been cooking much. I never feel like making elaborate meals when I get home from work. I always make something but lately it's been a lot of eggs, large salads, and stir-fries.

QUESTION: What should I make next in my Le Creuset?! I need some simple ideas!

Fish, Fish, the Magical Food, the More You Eat......

THE BETTER YOUR MOOD!

Yep. It's true! Studies have shown that low omega-3 levels in plasma and red blood cells are associated with depression, and other research suggests eating fish lowers the risk of depression and suicide (Natural Standards Database).


I love fish, but I do still take fish oil supplements. I actually take the pills, but many people don't like the pills so they resort to liquids or powders. This powder below is an orange flavored fish oil supplement powder.

It even contains 1200 IU vitamin D. That's a serious bonus.

Add some water to it and voila! It's a delicious drink. Ok, maybe not delicious, but actually not so bad. If you have kids this may be a winner. It reminded me of weak Tang. That sounds gross, but it wasn't bad, I promise.




When I'm not supplementing my omega-3s, I'm joyfully eating them. I made an "Asian-Inspired Tuna Salad" the other day for a recipe demo at work;

Asian-Inspired Tuna Salad

(serves 2)
Mix all of the following ingredients together in a medium-sized bowl:

6 ounces pouched tuna
3 T Greek yogurt
1.5 t wasabi mustard
1/4 cup chopped cashews
1/4 cup chopped avocado

• Serve on whole wheat bread
• Serve with whole wheat crackers
• Serve on a bed of lettuce or spinach
• Serve in a hollowed-out pepper, then roast it!
  

I don't have any pictures, but it was a huge hit at the store, I promise. People were shocked that I used Greek yogurt instead of mayo, and that it actually tasted good.


At home I love to make medium rare salmon.

Simple Salmon

(Serves 1)

4 ounces skinless wild salmon

2 tsp. extra virgin olive oil

3 cloves garlic, minced

Dash of salt

Lemon wedge (optional)

Directions

Place a piece of foil down on a baking pan and spray with non-stick spray. Place the salmon on top of the foil. Top your fresh salmon with the oil and spices (use your hands to get it all rubbed in nicely!). Broil for about 8 minutes for medium rare, or 12 minutes for medium (the timing really depends on the thickness of the salmon). I always prefer my salmon medium rare, especially if I am planning to freeze it and reheat at a later time (reheating will make it medium).



The salmon can be enjoyed on a spinach salad or alone with a side of sauteed veggies. Serve the salmon with the wedge of lemon for extra flavor if desired.

Question: What's your favorite way to prepare or consume fish?