2 quick little lesssons

A lesson in southern dining:

A refrigerator is referred to as an “ice box”

Lunch is called “dinner” and dinner is called “supper”…but lunch is dinner, too.

Beans (carb) are a meal, so long as cornbread (carb) is the side.

Black eyed peas are to be eaten on New Years Day in order to bring luck your way for the year.

Okra, beets, squash, and turnips are popular vegetables.

Pickles and okra are best when fried.

Potatoes are the favorite vegetable among all. They’re best when fried.

There’s a great way to prepare every meat – chicken fried steak, fried chicken, fried pork chops, fried catfish, etc.

All beef in the country is lean “because you take it to the butcher to be prepared”…

When pecan trees are producing, you make pecan pie. Constantly.

Goulash is a meal that’s prepared NUMEROUS ways, but staple ingredients include ground beef, tomatoes, and rice.

Tea is sweetened, with sugar, unless otherwise specified. 
Milk is assumed to be whole. If you buy low-fat milk, it’s 2%. 
A “hot sandwich” is an open-faced burger on top of fries, piled with gravy. 
An order of biscuits and gravy consists of TWO biscuits, halved, and swimming in gravy.
There’s chicken fried chicken and chicken fried steak – pounded meat dipped in batter and deep-fat fried and smothered in gravy.

A lesson in Greek yogurt:

Q: What makes Greek yogurt "Greek"?

A: Greek yogurt found in the US is made from pasteurized cow’s milk, versus the raw goat’s or sheep’s milk in “real” Greek yogurt. Greek yogurt, known for its thick texture, is due to the extensive straining that removes most of the yogurt’s liquid whey. With the removal of whey, the lactose and sugar content are lower, leaving a thicker, highly concentrated, tart product containing almost twice the protein of regular yogurt. Greek yogurt also causes fewer side effects for those suffering from lactose intolerance.

Q: What makes Greek yogurt so versatile?

A: Due to the thickness of the yogurt, it is easier to cook with and is less likely to “break up” when heated in cooking.

Q: Which Greek yogurt is the best? There’s so many out there!
A: According to the Chicago Tribune’s blind taste test….the 0% fat Greek yogurts (best to worst):

1. Fage
2. Okios
3. Chobani
4. Siggis Icelandic Yogurt
5. Trader Joe’s

A huge thanks to Kristina at Stonyfield Farm who sent me Okios coupons for free 16 ounce Okios Greek yogurt! Thank you, Kristina! While I will have to keep a coupon or 2 to try new flavors, you have a chance to win a FREE 16 OUNCE OKIOS COUPON (among many other things) by entering into the Prevention Cookbook. It's a win-win, I'm tellin' ya!

Another huge thanks to Shari at Chobani for sending samples to try! I don't think there's a flavor out there I won't get to sample. So excited -- thank you, Chobani (and Shari!)!

Complete coincidence on both Chobani and Okios fun arriving today. While I've tried Okios, I am yet to try Chobani. I will give a full review once I've formed a solid opinion.

Yogurt lovers: Have you tried Greek yogurt? Do you like it better than regular yogurt? Do you have a preference for one brand over the other?

For those wonderful individuals who have already entered into the Prevention Cookbook, your recipes look delectable! If you haven't heard about the Prevention Cookbook, please go here! Wouldn't YOU like to start the new year with a bundle of healthy new recipes to try!? 

I thought so!


*!*!*!*!*!*! HELP *!*!*!*!*!*!
  
Google Readers: Is there a way to respond to leave comments on blogs from Google Reader? I am kind of slow when it comes to this stuff, and work has officially blocked everything fun (gmail, blogs, everything - AH!). Thanks in advance!


Also, preventionrd.com / preventionrd.blogspot.com is in the works! My projected switch date to Wordpress is December 23rd! Trying to keep you all in the loop so we don't lose touch!

Fondue Date Night

Hubby and I stayed in last night with homemade broccoli cheese fondue and a great movie by the fire. I can't remember the last time we had such a relaxing night in. Lily is finally starting to display less and less constant puppiness, requiring less and less non-stop supervision. And thus, husband and I can enjoy more and more cuddle (and meal) time. Ahhhhhhhh :)

 Broccoli Cheese Fondue with carrots, broccoli, cauliflower, and bread to dip

Today has been an ACTIVE day, to say the least. I started my day with hockey game #1. Husband and I cleaned ALL afternoon, and then it was off to hockey game #2 for the day (scored a goal, woot!). I'ddddd say it's about time for a shower, wouldn't you? Eeeewww.

How cute is this...

My hubby's family enjoys reading my blog and his aunt even reads it to his grandma. Grandma says that my husband is "spoiled" with my "gourmet" cooking. While flattering, Grandma H, I think any cooking going down in this kitchen is a long shot from gourmet. Palatable and balanced is probably more like it!

I have received LOTS of delicious-looking recipes to my inbox since yesterday. I am so excited about the "Prevention Cookbook" and I'm so happy to hear that you are, too! Don't forget to submit your recipe(s) by January 1, 2010! Mrs.RD44@gmail.com ! 

For more information, go here!

The more the merrier for us all...and then you get a copy, too!

Question: What are you asking for from Santa for Christmas?

Here's to a relaxing evening and some Elf viewing. Best. Movie. Everrrr. Ciao!

A thumbs up kinda day!

The treadmill has arrived! It took 2 guys, 2 hours, and a lot of patience…but it is together, operating, and ready for miles or fun. I was up at 5:30 this morning and got in 1 mile before needing to start my day. Any other morning when puppy isn’t going to camp, I’ll have plenty of time for at least 3, if not 4 or 5 miles. Needless to say, I have a steamy date (#2 for the day!) with Mr. T after work. I’m excited! Here’s what the hottie tottie looks like…

After my brief (but good!) run this morning, I was craving something cold and nutritious. So what better than a fresh fruit smoothie!? I threw in: frozen pears, peaches, bananas, pineapple, papaya, mango, kiwi, strawberries, and apple along with V8 Fusion Light (got some veggies in there, technically!), 100% apple cider, and fat-free milk. 

Blend and enjoy! My morning creation even got my stubborn husband eating breakfast.

I am just beginning the book Food, Inc. So far, so wonderful! I feel like I am learning a lot (more to come, I assure you!). An interesting article caught my eye in the 

ADA Daily News – Organic vs. Non-Organic.

Did you know that in order for an organic food manufacturer to receive USDA certified organic recognition, the farmer must sell more than $5,000 a year in organic foods? Otherwise, they are exempt from obtaining USDA organic certification.

Organic Facts:

-         While evidence is not conclusive, there appears to be no added nutritional benefit found in organic fruits and vegetables when compared to their non-organic counterparts.

-         Due to organic produce availability, organic foods may be sitting longer before getting shipped, or may be shipped for long periods of time. Organic produce may also sit longer before being sold due to the inflated cost associated with organic foods.

-         Most experts agree that the amount of pesticides found on non-organic fruits and vegetables poses very little health risk.

-         Organic farming aims to protect the environment in ways that conventional farming does not.

-         Organic produce costs more due to the more expensive farming practices, tighter government regulations, and lower crop yields. Organic farming practices include more labor-intensive methods of controlling weeds and pests, as well as more expensive herbicides or pesticides.

-         Seeking out local farmers can help guide you to organic produce and support of sustainable farming practices and your local communities

-         Nearly everyone could improve their health by eating more fruits and vegetables, organic or not.

On a lighter note…today was my holiday cookie taste testing at work. Surprise, surprise…more people than ever signed up to taste – 16, in fact! Considering there’s only 35 in the office, that’s a huge success!

Here’s the set-up! Notice the “Taste Testers Only” sign. Lots of employees get into the goodies on taste test days. I know free food is great, but I’m holding strong to my $1 request from participants. Money doesn’t grow on trees, ya know!? And until RD’s getting a major pay raise, I’ll be needing those dollars!

 (I wanted to know their favorite cookie!)

Biggest Loser Finale

I avoided Blogland last night as I didn't get to finish the last 20 minutes of BL til this morning. While I am happy Danny won (yay Oklahoma!), I am slightly perturbed at a 239-pound (239, right?) weight-loss in SEVEN MONTHS. I don't know, that's just completely...not right. From the bottom of my heart, I hope the contestants have instilled healthful eating and exercise habits that will last them a lifetime.

Did anyone else think Allison Sweeny looked healthy and...stunning?

Question: What’s your absolutely favorite kind of cookie?

 

P.S. Check out Steph Chow's Cookie Exchange! I'm in!

Success and Failure

Success!

Last night was the last night of my 4-week Boot Camp class. My measurements were taken on 11/16 and last night, 12/3. In that time I have lost:

0.5 inches on my thighs and hips

2.75 inches on my shoulders/bust

1.5 inches on my waist

arms stayed the same

I am pumped! While I wish more came off my hips (this is where I carry my weight), I'm really happy with the results. Three days a week for a few weeks has really made a difference.

And more good news...our new treadmill is being delivered next TUESDAY!!!!!!

I made a popular bloggie dinner last night: spaghetti squash!

I halved the squash length-wise and baked it upside down in a pan with 1/4" water in the bottom at 375 F for 35 minutes. I then flipped the squash right side up and baked an additional 30 minutes at 375 F. After cooking, the squash easily pulls out in strands (like spaghetti!).

Easy breezy!

To my spaghetti squash I added Classico Tomato Basil Marinara, nutritional yeast, Parmesan, red pepper flakes, and pine nuts. Deeeelicious!!!!


Failure. Failures, really.

In the December issue of Cooking Light, I found a recipe for cranberries I really wanted to make for the RD Christmas Party THIS afternoon -- candied cranberries, more like.

Directions: simmer cranberries in simple syrup until tender. Roll in sugar. Serve.
Anyone can handle that, right? Wrong.

Lesson learned: can't be watching Bride Wars AND cranberries simoltaneously.


Of this many cranberries...

I salvaged THIS many...sad.

So, I moved on to an easy recipe my friend  Katie sent me just this morning (after a speed session of grocery shopping...
 

Chocolate Bombs


Ingredients:
1 box chocolate cake, prepared
1 can chocolate frosting
1 bag chocolate chips
2 packages chocolate almond bark


Make cake mix as directed and let cool. Crumble cake into a large bowl and mix in frosting and chips. Roll into balls and place on a lined cookie sheet. 


Melt almond bark and drizzle over balls. Cool and serve.


Disaster...

My balls didn't form, so mine are blobs. More like AFTER a bomb has exploded. Here's the final product:

I don't bake or do sweets of any kind very well...can you tell?
Taste? Thumbs up! Mmm! Chocolate lovers, come in!!


I need to doll up for the party, but have a WONDERFUL Friday and start to your weekend! And seriously, the above 2 recipes are easy as pie for the average Joe...and super delicious if you're looking for something easy!!

We have a donut problem.

I'll admit to a guilty pleasure: donuts. Though, donuts are [typically] an indulgence on a very rare occassion. ....Until about 3 weeks ago.

Three weeks ago, husband came home from Saturday morning errands with about 3 donuts. Between the 2 of us, they were consumed as breakfast. Eaten, enjoyed, and done with. Until the following Saturday when he did the same thing! We stopped for gas and as I was pumping gas, he went in to the gas station and emerged laden with 4 donuts. Ugh. Those lasted Saturday AND Sunday morning. TWO days of poor breakfast choices! Two WEEKENDS of poor breakfast choices. Shame!

Then today I was out running morning errands and I went into the gas station as my gas was pumping and bought 3 donuts. I walk in the door and husband had stopped by the donut shop and picked up 5 donuts, one of which he'd already consumed. And in the midst of blogging, another one hits the dust (him, not me). I'm yet to indulge and I'm thinking I'll hold off in hopes that husband goes to town on the darn things! (Husband is one of those people who can eat what they want, all that they want, and as often as they want without any adverse effects such as.......WEIGHT GAIN. Terd.).

Bad, bad, BAD!!!!!

Husband and I just pow-wowed and decided this habit has GOT to go. While donuts are not the worst of all evils they are a COMPLETE waste of calories and fat...and contain NO nutritional value whatsoever. At all! They fall far into the "20%" of my 80-20 guidelines! I vow to you, blog world, to cut the donut habit we have formed. Back to the good'ole days of the very occasional guilty pleasure.

ANYWAYS... ::eye roll at self::

A patient brought me some fresh home-grown turnips yesterday and I haven't a CLUE what to do with them. For the record, I am not a fan of anything "pickled" (okra, beets, etc.).

Any ideas on how to deliciously indulge in my new vegetable?

I tried Kay's Naturals gluten-free Apple Cinnamon cereal this morning and it was very good! It held it's crunch really well in milk, to my pleasant surprise. However, I was hungry 2 hours after I had breakfast. I was surprised at this because of the high protein content. I'll give it another shot for breakfast and see it it wasn't a fluke. Hopefully, because it was really good!!!

And on a completely unrelated topic...a debate, if you will.
Question: If someone is a "vegetarian" and they consume meat occasionally, are they still a vegetarian or are they a Flexitarian?

I guess I don't "get" labels. I think that there's a lot of benefits of both meat-containing and meat-free diets. Personally, I aim to consume at least 1 if not 2 meat-free meals a day. I eat red meat on a very rare occasion, not only because I don't prefer it, but also because of the high saturated fat content and the assocation between red meat intake and cancer, such as colon and breast cancers. Seafood, however, I could never give up.

I also do think it's somewhat hypocritical to be a vegetarian for reasons such as animal rights and then to consume eggs and milk that are not organic or from free-range animals. It's very true that conditions for chickens, hens, and cows are cruel and inhumane.

Thoughts on this?
I ask because of this post.

AWESOME, AWESOME Giveaways!!!

Michelle of Lucky Taste Buds is giving away a Soda Stream Machine!! She's also giving away 2 jars of Krema peanut butter!

Live, Love, Eat, and Play is giving away Zevia!

Heather of Health, Happiness, and Hope is giving away POM, coupons, and Odwalla bars!

And just for fun...Lily in a tutu

Here she is a few months ago...she's grown so much!!!
She only snores more and eats more now!

We're off to the dog park...have a wonderful Saturday!

my first papaya

I've had papaya before, but I've never purchased a papaya before. They were on sale for $0.94/lb and I just couldn't resist!

My 3.21-lb papaya 
(I couldn't get the picture to rotate for the life of me...sorry)

 

I peeled off the skin and cut it length-wise into 2. How pretty inside!

 

Scooped out the seeds and cut into slices. It was perfectly ripe! Almost looks like salmon here, doesn't it?

 

7 cups of fresh papaya for just over $3.00! Yumm!

Papaya Facts:

- 55 calories per CUP!

- naturally fat-free

- contains 3 grams of fiber per cup

- one cup contains 144% DV of Vitamin C

- named the "fruit of the angels" by Christopher Columbus

- contains papain -- an enzyme used in digesting proteins

Question: What's the last NEW fruit or vegetable you tried at home? 

Are there any you're interested in trying but hesitant to spend the money on without knowing when it's ripe, how it tastes, or how you can cook with it?

 I received several emails asking what my time was for the 4-mile Guinness Challenge. The results are up and my chip time was 45:53...just under 11:30 min/mi splits. Considering the Guinness-drinking and hills...I'm happy with that!

Off to play my 2 hockey games in a bit...hope you're all enjoying your weekend and having better weather than Tulsa!

Confessions of an Unliked Green Monster

There's a Green Monster Movement, did you know? Yesterday I decided it was time I finally give a green smoothie a shot...

Into the blender went 1 1/2 cups frozen spinach, 1 frozen banana, 4 frozen strawberries and...

 

...1 cup skim milk, agave nectar and honey. About 1 1/2 tsp of each.

  

 I got out my dizzy glass (that's what Crate and Barrel calls them anyways), and was pumped to enjoy my Green Monster!!

 

However, it tasted like spinach. And I love spinach, but not in liquid form.

So, Lily got the Green Monster....and loved it. Thank goodness husband doesn't read my blog, it'd be off with my head!!

I'm really disappointed I didn't love my first Green Monster. Especially after yesterday's post about increasing fruits and vegetables!!! I felt ashamed like I should've liked it. I went on to make a fruit smoothie (one of my claims to fame should there ever be one, haha) and had a spinach salad for diner.

Regretfully, I am not on board with the Green Monster Movement as of trial #1. But I'm willing to give it another go, most definitely! Does anyone have a Green Monster recipe they LOVE? Did anyone else not enjoy their first Green Monster?

Finally Trendy

In recent months, I think there's a new diet trend -- fruits, vegetables, and whole grains. If you reference back to recent nutrition reads, do any of them emphasize fruits, vegetables, and whole grains? Probably so.

Is this NEW information? Nope. Is this TRUE information? Yes.

For the first time, I see these low-calorie, nutrient-dense, high-fiber foods taking center stage. BRAVO!

With my patients, I don't find 24-hour recalls or questions such as, "Do you feel you do with consuming enough fruits and vegetables?". I straight-up ask my patients to name all the fruits and vegetables they can recall having in the past week. Nine out of ten times, the list never makes it past potatoes, corn, and the occasional banana or apple (and I'm not a potato or corn hater, by the way!).

Sitting right behind me at my desk is a poster of a fruit and vegetable rainbow. I see many sets of eyes graze over that poster with a revelation reading across their face of, "Oh, MAYBE this is a short-coming in my diet. I don't consume any of those..." And at least several times a week, someone is inquiring the name of a particular fruit or vegetable (pomegranates, artichokes, leeks, and eggplants are often unknown warriors in the F&V battle). Sad! Those are some of the best vegetables around!

How many fruits and vegetables DO you need in a day? Depends.

Are you getting enough?

I just have to say that I am OVERJOYED that fruits, vegetables, and whole grains are getting the attention they deserve. There's no gimmicks, no hard-fast rules...but eating more fruits, vegetables, and whole grains is an easy, reliable means of increasing health and likely decreasing weight. Eat'em up!

And in my Journal of the American Dietetic Association this month the cover story is about the Health-At-Every-Size (HAES) approach. I've talked about this approach in the past, and specifically the opinion of Linda Bacon. The Canadian study included in the journal this month showed that the HAES and social-support groups had decreased situational susceptibility to disinhibition and susceptibility to hunger when

compared to the control group.

In short, more research to support a healthy approach to weight and weight loss...and many, many reasons to love the body you've been given despite aesthetic preferences!

Have a wonderful day! Happy Birthday, KG!

Sunday Fun Day!

Despite Sunday's ending the week...meaning another work week ahead, I love the freedom of Sunday's (especially if you play hookie from church as much as Mark and I...oops!). Typically, I always go grocery shopping on Sundays and typically, I play hockey on Sunday's. What more could a girl ask for? Cooking! I also (almost) ALWAYS cook...plenty...on Sunday's. Today was NO exception.

After our trip for groceries, I got lunches lined up for the week. I've been wanting to try this Tuna Edamame Salad for MONTHS now, and I finally grabbed the magazine rip out from my desk on Friday before dashing out for the weekend. I believe I found it in Today's Dietitian (great read, btw!). 

Tuna Edamame Salad

Prep time: 5 minutes (pretty accurate, too!)

Cook time: NONE :O )

Ingredients:

1 cup edamame, cooked by package instructions (i.e. the microwave)

1 cup cherry tomatoes, halved

1 cup carrots, shredded

6 ounces tuna, packed in water, drained

1/2 cup golden raisins

1/4 cup red onion, diced (I used more like 1/2 cup - yum!)

1/4 cup reduced-fat Italian dressing

Directions:

Combine all ingredients and toss with dressing. Serve with pita bread or whole wheat crackers, if desired.

Nutrition Information (per 1 cup serving): 

210 calories, 16 gm protein, 27 gm carbohydrates, 4 gm fiber, 3 gm fat, 0 gm saturated fat, 0 gm trans fat, 25 mg cholesterol, 350 mg sodium

 

Edamame (also known as soy beans) -- high in protein, LOW in calories! 

Oh, and REALLY delicious!

 

 Tuna Edamame Salad dished up and ready for lunches to-go!

I also got some on-the-go breakfasts ready for the week: Chocolate Zucchini Cupcakes made with Southaven Farms Chocolate Mix. Definitely a fun breakfast for the week ahead! 

See? Healthy. Look at all that zucchini! Mmm!

Southaven Farms Chocolate Zucchini Cupcakes - YUM!

Each Chocolate Zucchini Cupcake contains 95 calories, 2 gm fat, 3 gm fiber, and 17 gm carbohydrates. Even 2 delicious cupcakes is not only low in calories, but low in fat and high in fiber! Oh, and chocolate...chocolate, too!!!

Last night we got majorly spoiled at our friend's house. While I was unable to thoroughly partake in the wonderful wine selections, check out this cheese platter....

Firstly, the platter is a portion of a wine barrel (NEATO!!!!!!). There is Gouda, Parmesano Ramano, prosciutto crudo (took me back to Italy days!), sheep (?) cheddar, and a sheep milk cheese.

All. were. DELICIOUS!!!!

We were then spoiled with the most delicious steak I've ever had (and I'm not a beef person at all!) -- fillets (NO fat on the meat) with Oregon bleu cheese melted on top with sides of grilled asparagus and butternut squash. Heavenly! Divine! Being a slacker blogger, I didn't have my camera with me at dinner...sorry!

Tonight for supper I made a new recipe: Laughing Cow Alfredo with shrimp, asparagus, and broccoli over whole wheat pasta. It turned out REALLY well -- thumbs up from husband!

Laughing Cow Alfredo

6 wedges laughing cow cheese (I used half "light")
1 cup skim milk
2 tbsp Parmesan cheese
2 tbsp reduced cal margarine
1 tsp garlic powder
6 oz cooked chicken breast (I substituted shrimp)
2 cups steamed broccoli (I had 3-4 cups broccoli and 4-5 stalks of asparagus)
6 oz of Ronzoni Smart Taste pasta (I used whole-wheat linguine)

Put cheeses, milk, butter and garlic powder in small sauce pan and set on low. Cook for 20 minutes until smooth and creamy, stirring frequently.

Cook pasta according to directions.

Once sauce is done, add broccoli and chicken, stir to combine. Combine with cooked pasta and serve.

 

Serving dish of dinner...mmmm! Leftovers, too : )

...and some Asiago cheese garlic bread...Mmm!!!

Also on the menu for the week:

Crockpot Chicken Mexican Soup

Tuna (whole wheat!) Noodle Casserole

Organic Whole-Wheat Pizza with turkey pepperoni

Stay tuned for those recipes!! Have a wonderful start to your week! Oh, and wish me luck in my BOOT CAMP classes starting tomorrow - AHHHH!