managedmacros

Genetically modified organisms (GMO) can apply to plants or animals but lately we are hearing in about our foods. Daily news is headlined with the growth, the controversy and concern of genetically modified (GM) foods. This controversy has been making headlines for years and seems to be developing quite strongly in the consumers interests. The rise of GM foods affects us...the consumer, the producers, farmers, key playing corporations, the environment, scientific community and a stream of corporate attorneys.

The beauty of controversy is there are two sides and knowing both sides allows you to form a strong onion. I encourage you to seek your own information as it is vast. 

What is GM foods??

GMO's be produced by gene cloning methods in which a non-native gene is introduced and expressed in a new organism. Generally the new protein has also been somewhat modified, or engineered, for proper expression in the new host. 

For example: 

Tomatoes and strawberries are now engineered with a gene from the artic charr, a fish that can survive in freezing waters, to prohibit frost in these fruits. 

Corn, soya beans and sugar cane have also been genetically modified by scientists so they are able to tolerate crop spray.

Scientists have genetically modified sweet corn so that it produces a poison which kills harmful insects

What you should know:

Countries worldwide have taken stands against GM foods by banning them for their populations safety which includes the growing and importation.   Such countries include; Asia, Europe and some states within the United States.

The FDA does not regulate GM foods.  The FDA's position is that GM foods are substantially equivalent to unmodified, " natural" foods, and therefore not subject to FDA regulation, therefore it does not require labeling.

Mansanto is the worlds largest producer of GE seed. This is the same corporate giant that gave us DDT, Agent Orange, Round Up, Round Up ready seeds, and injected our cows with  rBGH (recombinant Bovine Growth Hormone).  

A Monsanto official told the New York Times, October 25, 1998, that the corporation should not have to take responsibility for the safety of its food products. "Monsanto should not have to vouchsafe the safety of biotech food," said Phil Angell, Monsanto's director of corporate communications. "Our interest is in selling as much of it as possible. Assuring its safety is the FDA's job."

Hmmmm....so if the FDA is not doing it and Monsanto is not doing it...the I stress to you the importance of investigating the risks of these foods that we eat daily on an unknowingly basis.

We have a right to know what is in the food we eat, where it comes from and who is producing it. Be informed. Be healthy.

Coming soon. Part II. The dangers of GM Foods.

Good info sources:

 http://www.organicconsumers.org/
http://bytestyle.tv/

http://en.wikipedia.org/wiki/Monsanto

The best thing about Des Moines in the summer??? The downtown farmers market...hands down!

Just knowing the day before that I am going to it gets me just giddy! Its not only the fresh local produce that I love (top of my list, of course)  its the community gathering, the smells of exotic foods, the colors of the harvest, the chance to hang out with someone I care about, to try new treats and indulge with my local favorites. 

Oh yea...and to see all the pups! Its almost a dog show down here with everyone and their dog (no pun intended! ) walking around! Love it!!

Loving the colors and fragrance of the season.  Peonies and snapdragons. Beautiful.

Nut butters!!! It wouldn't be a trip to the marked without a purchase from my favorite stand. Fresh ground natural butters nut butters; peanut, cashew and almond butters are a must try if you have never had them.

Eat it once and you will never go back to Skippy!!!  Gaurenteed!  Ingredients??  US Fresh Roasted peanuts. Thats it.  Who needs more? Simple and clean....

What a rainbow of wonders!

My purchases today?? Yellow heirloom tomatoes to pair with my gardened basil, fresh mozzarella and balsamic vinegar. Fresh zucchini to grill with a little olive oil, cracked pepper and sea salt. Nut butter (of course!) and some happiness in a vase!

What did I sample?? Oh...you name it!! Fresh local salsa from Indianola, wines from local vineyards, breads from our local treasures such as La Mie Bakery and Great Harvest, Chevre from Knoxvilles Reichart's dairy farm and fresh ground spicy mustard's.  My only disappointment this week?? My favorite little cupcake stand wasn't here!  The one week I decide to take my camera of course! That's Ok...she'll be here next time...I hope!!

Biiiig hug to the market!! I luv ya!!!

I would say that not a day goes by that I don't have AT LEAST one salad.  What a fantastic opportunity to incorporate all kinds of freshness into one bowl that can include great lean protein sources such as; chicken breast, turkey and fish, healthy fats like; almonds, walnuts, olive and canola oils and creamy avocados.  Clean complex carbs are added through green veggies and fresh fruits.  Salads have no rules and the possiblities are endless,  but I do have a few great combinations that always top my list!

Tuna Salad ( a South Beach recipe)

1 can water packed tuna (drained)

1/3 chopped cucumber

1/3 c avocado

1/3 c celery

1/3  c radishes

1 cup chopped romaine

Dressing:

1 tbsp Olive Oil

1/2 tsp lime juice

1/2 tsp chopped garlic

cracked pepper

Super Omega & Antioxidant Salad

1 6 oz. pouch pink salmon

1 serving roasted/sliced almonds

1/2 cup blueberries

1/3 cup chopped tomato

1 cup chopped spinach

Dressing (Sweet mustard)

1/2 tbsp Olive Oil

1/2 balsamic vinegar

1 tsp brown mustard

1 packet Splenda or 1/2 tsp honey

Strawberry Chicken Salad

 4oz. Cinnamon chicken breast, chilled and sliced

1/2 c sliced berries

3-4 rings sliced red onion

1/4 cup part skim mozzarella cheese

1 serving honey roasted peanuts

Dressing

1 tbsp Olive Oil

1 tsp brown mustard

1 tsp sugar free orange marmalade

Santa Fe Turkey 

4 oz roasted and sliced turkey

1/2 cup black beans

1/3 cup chopped tomato

1/3 cup chopped avocado 

1/4 cup chopped red onion

1/4 cup chopped green pepper

2 tbsp. part skim mozzarella cheese

1 cup chopped romaine 

Dressing 

Your favorite salsa 

The best thing about building a salad is that it is a free for all!! It is a great opportunity to experiment with different textures, flavors and new foods. Try to build the most colorful salad to incorporate a great variety of nutrients! 

Try to keep the store salad dressings on the shelf at the store and experiment with the different heart healthy oils and flavored vinegars that you may already have.  Adding a fresh splash of lemon or orange juice to a fresh salad really brings out crisp clean flavors....

YUM!! 

'EAT YOUR BREAKFAST...IT"S THE MOST IMPORTANT MEAL OF THE DAY...'

Don't we know this already?? Isn't that what our mothers, doctors and dietitians have been telling us for the last decades?? Have we listened?? Yeah, for the most part I think we are but the question I want to ask is, what are we eating??   I want to modernize this old term into:

'EAT A QUALITY BREAKFAST!'

Make it count!  Our society makes it too easy to fall into the convenience trap with breakfast's on the go such as; Crispy Cream, Dunken Donuts, Egg McMuffins, jumbo bagels w cream cheese, over filled muffins and Grande coffees made with cream, sugar and syrups.

In other words, foods loaded with high calorie low nutritional impact. Familiar with the term...'you are what you eat?' How many times have you had one of these highly refined sugar 'meals' booming with saturated fats only to feel bloated, uncomfortable and miserable?  Then we use that same excuse to eat the same quality of lunch and snacks between. "Well its all ruined now...might as well have the Big Mac too!" Then so on and so one...the pattern is formed and behavior created. 

Well, what if we break the link where it starts?? Making your own convenience food takes more time, sure...but aren't you worth it?? Planning, planning, planning. My favorite word. Know where your next meal is coming from and what it is.  Breakfast CAN BE easy AND nutritious and for most of us, the most cost efficient meal of the day.

Ideas? Why YES I do!!

BLUEBERRY COBBLER

1 container natural yogurt. I like culteral revolutions a local product to me...made right here in the heartland, so how bad can that be? The cream sits right on top, naturally low in fat and sugar...unfortunately not a significant source of protein. But for a wonderful product high in protein low in fat, I recommend your favorite brand of greek yogurt. Greek yogurt is double strained for a rich dense product but tends to be at least double the price of a traditional yogut.

1/2 c fresh blueberries. Right now they are more seasonal but don't be afraid to buy them frozen either! Such a rich source of antioxidants with many proven health benefits.

2 tablespoons wheat germ.   A nice crunchy texture that adds a rich source of Vitamin E and Folic Acid.

PROTEIN "MUFFINS"

A favorite of mine to make up on Sunday night to have for the next 3 days. SOOO easy and I generally make it with what ever may happen to be in the fridge.

12 egg whites

9 slices Canadian bacon

1-2 cups chopped spinach

1 chopped tomato

3/4 cup mozzarella cheese

Season to taste with; basil, salt, pepper and or crushed red pepper.

Preheat oven to 425.  Combine all ingredients in to large mixing bowl mixing well. Coat muffin pan with cooking spray and disperse mixture into 9 servings. Bake until eggs rise, brown and are cooked through. Test with toothpick.

1 serving of 3 'muffins':  166 calories and 30gm protein. This low carbohydrate meal can be paired with your favorite fruit for a complete balance of fat, protein and carbohydrates to keep you feeling lean and clean to your next meal!

Who says it can't be easy??? 

HAPPY BIRTHDAY TO ME!

I have a huge sweet tooth with a deep appreciation for delicacies made of rich whole foods such as cream, butter and fresh eggs. At the same time, these calorie dense no nutritional value yummies are also full of saturated fat and loaded with refined sugars.  But I love them!  We all do....and that is OK...once in a while.

What is not OK is restricting these foods from the diet so long, that when you finally do decide to indulge...it it usually done in a binge setting. Or by making them such a daily part of your life that they become addictive like characteristics. 

Foods in moderations is healthy. Becoming in-tuned to your body and being able to distinguish physical hunger from emotional hunger is essential to healthy indulgences. It is Ok to say  'No' to cookies and treats at the office if you are pleasantly full from the lunch you have just eaten.  It is OK to say 'Yes' to that piece of German Chocolate Birthday cake if you really want it. Take your portion appropriate piece, eat it, enjoy its rich goodness and move on.  You know you in your mind that you may not have this again tomorrow or the next day...but you will have it again. You have made peace with food by accepting that it can be a healthy part of your diet!

RECIPE:

TANGERINE CUPCAKES WITH COCONUT FROSTING

I took this recipe right from Better Homes and Gardens webs site. Usually I take a recipe and just tear it apart...customizing it to my personal preference. This one I left alone...well, with the exception of using some real nice organic unprocessed flour and sugar from the local market.  Thats it!

These cupcakes are so good!  Melt in your mouth moist and seasonal. It was a real crowd pleaser.

Enjoy your healthy indulgence!

I love walking into Hy-Vee (local grocery) and seeing daffodils and asparagus on sale.  In my book, it is the first true signs of spring!   This green beauty is by far my most favorite vegetable and I like it best in its simplest form; broiled with a little olive oil, sprinkled with a little sea salt and topped with some fresh cracked pepper.  Thats it, that all she needs!

Like most vegetables, asparagus contains a vast array of vitamins and minerals, providing the body with a nutrional boost that is hard to beat. 

(Thanks to www.asparagus.com for this GREAT table!!! )

To prepare:  Preheat broiler and line broiler pan with aluminum.  Wash and trim asparagus (bending each stalk to break, breaks at the toughest part of the stalk!)  Coat in minimal oil for cooking needs.  Cook to desired doneness, preferebly crisp tender, approximantly 5-6 minutes turning once during cooking. 

Oh, By the way....incase you haven't noticed yet, aspargus makes a strong smelling urine but don't worry....your normal!!  Aspargus contains a sulfer containing amino acid (methionine) that is attributed to this natural occurance.

So relax and enjoy the great harvest of this season!

Planning snacks are just as vital as planning meals!  These between meal, yummies are  the perfect opportunity to squeeze in nutrient dense foods to ease hunger between meals....and you know what that means? Going into a meal with less hunger reduces/eliminates binge cravings and eating really unwanted/unplanned foods. 

Plan snacks that are a combo of carb, protein and fat...or a rich source of protein and fiber to delay gastric emptying. Fiber and protein take longest to digest....leaving you feeling full, longer! 

Snack Ideas:

• Low fat cottage cheese with cinnamon and sliced peaches

• Plain yogurt, frozen with ½ cup berries

• 2 cups plain popcorn with dried cranberries and 1 oz almonds

• ½ Sliced banana or apple with 1 tablespoon nut butter

• 4 cinnamon mini rice cakes with 1 tablespoon nut butter

• 1 serving soy crisps, or 1 serving whole grain crackers with 2 tablespoon hummus and sliced red peppers 

• 2 oz sliced turkey rolled with low fat mozzarella cheese and tomatoes

• Small whole grain tortilla with 1 tbsp peanut butter

• Roasted almonds and grapes (like PB &J!)

• String cheese and baby carrots/red grapes/cherry tomatoes 

One of the first steps of creating a healthy lifestyle is meal planning.  Being hungry without an action plan is a sure way to watch all heck break loose.  Am I right??  'I'll just grab a sandwich from the drive through.'   ' Maybe I'll just grab some chips and a pop from the vending machine.'  'Sure, I'll join you for that all you can eat Chinese Buffet.'  Then what??

Then....'Well I've ruined my diet now. Might as well have that brownie for dessert. I'll just start again tomorrow.'  Rinse. Repeat.

Planning and Timing. That is what it is all about. Knowing what you are going to eat and when. Planning your nutrition to meet your goals takes time and effort. Yup, It can be a real pain in the butt sometimes....heck, that's why convenience food is for, right???  Food made easy for us by the food industry catering to our busy lifestyles. But now we see the real price this nation has paid for convenience.

Batch cooking. Pictured above is four chicken breasts that I cook once to twice a week. These four breast are actually about 6-8 ounces each, so what we have here is really 7-8 planned meals of 4 ounce chicken to use in multiple recipes  (No...one chicken breast does not always equal one serving!). 

So...what recipes you ask???  Well, let me share some examples!

Chicken meal ideas:

• Whole grain tortilla with veggies and chicken.  Fill with combos of; spinach, tomato, hummus, avocado, black beans, salsa, onion, broccoli slaw, cubed sweet potato....the possibilites are endless!
• Chicken Salad. Spinach toassed with; strawberries, grapefruit, oranges, almonds, tomato, red onion, beans, salsa, avocado, peppers, cucumbers....and so on and so on!
• Chicken with a favorite grain and veggie makes a great filling satisfying middle of the day lunch.
• Use cooked chicken to make a quick soup. Use a low sodium stock and combine with your favorite fresh veggies.
• Now I also have chicken on hand to make quick snacks and lunches for the kiddo....chicken and cheese quesadilla, chicken roll ups and my version of chicken friend rice. Easy!

Nutrition Facts per 4 ounce serving: 110 calories, 25 g protein, 0 carbohydrate, 2 gram fat

I love starting these cold mornings with a hearty bowl of oats. I can't think of a better way to start the day! The best thing about making oatmeal is that you can add a variety of yummies customized your likes. My favorite, you ask?? Well, let me tell you!

1 cup water

1/2 cup old fashioned oats

1 whole egg

2 egg whites

2 Tablespoons of milled Flax Seed (pictured in the middle, between oats and sugar)

6 crushed roasted almonds

1 tsp Demerara Sugar (pictured on bottom)

sprinkle of cinnamon and cloves

Boil water, then add oats, flax, cinnamon and cloves. Cook 1-2 minutes until oats are halfway cooked. Add lightly beaten egg mixture, while stiring continuously. Cook until oats and eggs are cooked through, ~2-3 minutes. Top with almonds and sugar. Enjoy!

Health Benefits:

Oats:  By now we all know the great benefits of oats in our diets. Oats are a perfect ratio of soluble (dissolves/absorbs water) and insoluble fiber (keeps its form in water).  These fibers decrease cholesterol by binding bile acids converting more cholesterol into bile. This complex carb is also contains healthy essential fatty acids, and is host to many vitamins and minerals including iron, magnesium, zinc, copper, and Vitamin E.  Good Stuff!

Flax Seed. Did you mention that I said, milled flax seed?? The reason why is that this seed is not easily digested so buying it in it ground form, or grinding it yourself is the only way to reap its full benefits. About 40% of the seeds calories comes from fat. This plant fat is known as alpha-linolenic acid (ALA). This essential fat (needed from the diet) has many healing properties such as; reducing triglyceride values, reducing blood pressure and reducing inflammatory response. Also a great source of fiber and packs a nice amount of protein into its 2 tablespoon serving!

It sure is!! Gotta love the food processor! This is so easy and so creamy good!!!

Simply add cottage cheese and your favorite flavorings to your processor and whip until thick and creamy...similiar to frosting texture!  Most of the time I add ~2 teaspoons of pure vanilla (then it REALLY tastes like frosting!) to my full 24 oz container, whip up, fill back into container, put back in fridge and call me good for the week!

I have also tried this with Almond extract, Lemon extract with lemon rind (really good) and plain as a mix to tuna instead of mayo for an extra protein packed lunch!

Health Benefits:  

The two milk proteins are Whey and Casein. In cottage cheese, the cheese curd is drained but not pressed, so some whey proteins remain, but primarily casein is the dominant protein source as in all milk based products.

 Hmmmm, what does that mean??

In a nut shell;  Whey protein is a faster absorbing protein compared to its conterpart Casein. Together they are the duo needed for builiding muscle. Casein, the slower digesting protein,  is ideal as a bedtime snack to help feed muscles during sleep to recover from strenuous activity!

Nutrition Facts per 1/2 cup serving:  (Keep in mind that the whipped version is more dense than the curded form, so one 1/2 cup serving is more calories...and more protein!!)  123 calories, 3.4 g fat, 4.6 g carbohydrates, 21 g protein. Based on 1% lowfat cottage cheese.