In the Kitchen

I'm finding that everyday foods have more ingredients in them than I would prefer. 

This is the list for Primal Kitchen mayo made with avocado oil:

Avocado Oil, Organic Cage-Free Eggs, Organic Egg Yolks,

Organic Vinegar, Sea Salt, Rosemary Extract

Best Foods light mayo: WATER, SOYBEAN OIL, MODIFIED STARCH (CORN, POTATO)**, EGGS, SUGAR, SALT, VINEGAR, LEMON JUICE, SORBIC ACID** AND CALCIUM DISODIUM EDTA (USED TO PROTECT QUALITY), NATURAL FLAVOR, VITAMIN E. **INGREDIENTS NOT FOUND IN REGULAR MAYONNAISE. GLUTEN-FREE.

Best Foods regular mayo: SOYBEAN OIL, WATER, WHOLE EGGS AND EGG YOLKS, VINEGAR, SALT, SUGAR, LEMON JUICE, CALCIUM DISODIUM EDTA (USED TO PROTECT QUALITY), NATURAL FLAVORS. GLUTEN-FREE.

I cannot understand why it is necessary to add SUGAR to EVERYTHING! I do not use mayo often, but when I do I'll be using Primal Kitchen mayo.

It's Cutie Season!

I've been doing a great job of cutting bread , alcohol, processed food and added sugars. I'm still having cravings for sweets. (I've never really been a candy/chocolate type of eater) These Cuties are delicious and in season right now.

For some reason I do not think 5 or 6  a day is such a great idea though! LOL 

DeTox Day 9

Today's focus word is NOTICE. Pay attention to what is happening with your body, good and bad. Notice what you are eating. Don't watch TV or read while eating, notice the taste.
Basically it is about being present!

I picked up an item at the grocery store the other day and didn't check the ingredient list. second item was organic cane sugar! I don't care if it is organic or cane, I don't want added sugar! I had options too. Another good thing to NOTICE.

I did notice this and it's been a good addition to my smoothies.

What's in my Box?

Strawberries : Sweet, early Oregon berries. GONE!

Basil- I just planted one in my garden and purchased one from Trader Joe's. Not sure how to use this. If I can preserve it somehow I would. Any suggestions?

Salad Turnips: I've never even heard of these. I thought it tasted a bit like a radish. Everything read online said to eat them sauteed or fresh. I'll let you know. Have you tried them before?


Red Butterhead Lettuce: If you have never had fresh butter lettuce from a garden, you are missing out!

Fava Bean Greens: I'm checking this out later-  
http://www.pinterest.com/fultonmarketcsa/fresh-bean-recipes-fava-green-etc/

 Kale; I have yet to try kale chips. I will try this weekend.
Radishes -lovely mild purple radishes that I will put on a salad. 

I know many of you will be getting your CSA boxes. If you try some new recipes please email me. I'd love to try them!!

PS, I ordered some wildflower seeds too:)

Do you Squash?

I've never been a squash eater, but I'm slowly changing that. This past summer I started purchasing produce boxes and sometimes they have vegetables I've never used. This past week I had this little squash and looked online and found out it is called delicata squash and it got rave reviews.
I kept it simple and it was delicious!
I cut off the end, then cut it in half lengthwise. Scoop out seeds and pulp, then cut lengthwise again. If it is large you could cut it more. Mine was in fourths. Lay them skins down on a pie tin or baking sheet. I put a little coconut oil on top of them and lightly salted them.
Bake at 425 degrees for about 25 minutes or until soft. Eat and enjoy. Even my husband who said, "NO WAY" liked it.

Have a healthy weekend!!

Food Find!

I found this at my local grocery store in the freezer department. There are several different fruits and the ingredients? Fruit pulp and that's all!
It's been a fun way to add a little variety to my protein smoothies. Goya has a huge website with a lot of recipes. I encourage you to check it out.

Delicious!

From Trader Joes Fearless Flyer:

Cara Cara Navel Oranges look like a cross between a blood orange and a grapefruit. Their taste, however, is unique. Very sweet, with just a bit of spice. You may even be reminded of berries as you enjoy these orbs of deliciousness—we're not alone in finding their flavor reminiscent of raspberries and strawberries. Though we may be quite on our own in referring to them as "orbs of deliciousness." We're selling each three pound bag for 2.99.


I'll attest that they are really really delicious!!

Quinoa Duo

If you are lucky enough to have a Trade Joes near you (mine is an hour away) you have some great shopping options. I really get tired of the same-O same-O at my regular grocery store.

Before going to Trader Joes I do a bit of online research so I don't end up with a bunch of organic junk food!

Quinoa is a nutty little grain that is a protein powerhouse! My husband does not want quinoa for dinner, so here is a good alternative for me.  This has white and red quinoa with vegetables,  is quite delicious, and easily heated in the microwave.

1 serving is a cup  (which I think it too large) and has 220 calories, 4g fiber, and 6 g protein.

Do you have a favorite Trader Joes food?

Smoothie Recipe

I've been changing up a few things in the kitchen. I've recently purchased this Zoi plain nonfat Greek yogurt. I have yet to find a Greek yogurt I like to eat straight from the carton. So, I've been adding 1/4 cup of this to make a smoothie and it is working out really good.

I like to make a smoothie high in protein after a run and this recipe has about 26 grams of protein. The Greek yogurt increases my calcium intake, which my doctor says I need more of.

• 1/2 cup partially frozen Zoi nonfat plain Greek yogurt 
• 1/2 banana 
• 1/4c unsweetened vanilla almond milk 
• 1/4 cup frozen mixed berries, or peaches, strawberries or whatever you have on hand 
• 1 scoop Whey protein, vanilla flavored 

Blend, drink, enjoy.

 283 calories, 42 carbs, 5 fat, 26g protein

The nonfat Zoi is not gluten free, (because of the maltodextrin) but the full fat is gluten free.

Have a healthy weekend!!

Addicted to Sugar

I'm doing a bit of an experiment on this blog as well. The average American eats 178 pounds of sugar every year, compared to  the 1930’s we ate 4 pounds per year. I consider myself an average American.

 As I've hit the age of 50 I notice when I gain a few pounds it is going to my mid section. I've been doing a bit of reading and it seems all the low calorie/ lowfat foods I've been eating for years is full of hidden sugars. I really did know that but am trying to be more aware of it now. If my pants won't button it is pretty hard to ignore!
How else can they take the fat out of products and still make it taste good? By adding sugar or sugar substitute.

Today I'm starting my fourth day with limited sugar and carb intake. I agree there are good carbs, but basically carbs turn into sugar so I am avoiding them as well. Day two has been the hardest so far as I felt I was having sugar withdrawals. I am allowing myself one glass a red  wine in the evening and a small piece of 85% cocoa, which isn't sweet at all, but does seem to take the edge off.

Have any of you cut out sugar for any length of time and want to tell me about your experience? I'm going to try it for 2 weeks, then slowly start adding some high fiber low gi carbohydrates. I'm hoping to free myself from artificial sugars, granola bars and other sweets. And looking forward to buttoning my jeans when the weather cools!!

Food Finds

I tend to stick with the same foods when I find something I like, But here are two new food finds to me that my son brought when he was here last weekend.

Yum, vanilla flavored, unsweetened almond milk. At 40 calories a cup it is a wonderful creamy alternative to nonfat milk. I've been putting it into my fruit protein smoothies- yum!!

It has a little more fat and more sodium. A lot less sugar, but a lot less protein. I tend to use my milk servings as protein, but I can't do that with almond milk

Skim milk nutritional info, for comparison

Dave's Killer Bread which started in Portland, Oregon may be harder to find if you are outside the northwest. Now they make a lighter version with only 65 calories per slice. This bread is amazing!

Watch this if you want a little inspiration as well!

Be sure to share any terrific food finds with me as I'd love to know about them.

National Peanut Butter Day!

Today is national Peanut Butter Day!
Bet you didn't know that! I love peanut butter and have tried so many varieties since trying to eat healthy and lower my calorie intake.
You know what I always go back to? Jif! Good ole creamy Jif!!

From the Huffington Post:
So we thought we'd take a moment to honor the humble spread, not only for its role in our childhoods and its deliciously rich taste, but also for its nutritional power. Sure, the stuff is yummy, but did you know that peanut butter can also play a role in preventing everything from heart disease to Alzheimer's?
Keep in mind that all-natural peanut butter without added ingredients is the healthy option -- many brands include added sugar. And, as with all good things, everything in moderation: a spoonful may be healthy, but a whole jar is certainly not.
Here are some top health properties for peanut butter: (go to the website to read the whole article)

It's Heart Healthy
It's High In Potassium, The 'Good' Salt
It Keeps You Full To Prevent Weight Gain
It's A Cheap Source of Good Calories
It Could Keep You Sharp (I love the way it says, it could!) No reason to take any chances...

So, don't pack up your peanut butter yet,. There's a place for it in your diet.

What's your favorite way to eat peanut butter? Mine is on a toasted whole wheat bagel.

Eat bread...Get fit!

There was just something about this that made me laugh!!

My Favorite Snack

I used the new application Fooducate on one of my favorite snacks. It didn't make the grade.

This snapshot gives you a good idea of what information it gives you. I've been trying to stay away from heavily processed foods, but I'm also watching calories. For now, I'll be keeping my grade D FiberOne bars for a snack on occasion.

Fooducate App

I found a very cool app for my iphone the other day. It called Fooducate.

I was scanning all kinds of products in my kitchen yesterday. The first thing I grabbed was a carton of Swanson's 100% natural chicken broth.

A photo of the item comes up along with a grade- C+ for the broth, then calories per serving.
Below that there is a red mark alerting me to the fact that this broth is salty and has 35% of the daily max. That is per serving which is 1 cup!!

Later I scanned my tortillas and it warned me that what I was eating had over 35 ingredients in it!!

Overall I think this will be a good tool for me and be a reminder to check my labels!!. If you try it, let me know what you think.

Hot Chocolate vs Egg Nog

If you have a choice this season and you are watching calories choose hot chocolate- even if it is made with whole milk it is still better on fat, calories and cholesterol.

Hot Chocolate
262 calories
8 grams fat
27 milligrams cholesterol
429 milligrams calcium

EggNog
459 calories
25 grams fat
201 milligrams cholesterol
442 milligrams calcium

Eat the Seasons

I noticed some beautiful pomegranates at the store this week. FOODS IN SEASON NOW VEGETABLES artichoke, bell peppers, beet, beet greens, broccolini, butternut squash, cauliflower, carrots, chard, corn, eggplant, fennel, garlic, leeks, parsnip, potatoes (maincrop), pumpkin, radishes, spinach, sweet potatoes, wild mushrooms FRUIT & NUTS almonds, apples, chestnuts, cranberries, limes, pears, plums, pomegranate, tomatoes MEAT duck, lamb, rabbit, venison FISH & SEAFOOD lobster, mussels

Skinny Cow

 Has anyone else seen the wonderful new candy from Skinny Cow?  They have been known for terrific low calorie ice cream treats.

Now we can add some wonderful tasting candy to the list too. I found a box of these yesterday while out of town. There are 6 packets with 5 chocolate clusters in each packet. Just enough to satisfy a sweet snack if you need it. These were 120 calories or 4 Weight Watchers points.
Check out the website to see their other new products. Skinny Cow

Honor System

 Once in a while I can find a perk for living in a small town. Honor system veggies is one of them! Lettuce in the right cooler, tomatoes in the left cooler. $3 each- put your money in the box.

 The tomatoes and lettuce are grown hydroponic and organic in the buildings right behind the coolers.  The flavor is amazing!!

This doesn't look like any lettuce I get from the grocery store! They keep the roots intact and I think that is why it stays fresh so long.

 Here's my puny garden. We are still coaxing summer on here. It got down to 36 last night! I'll have my own fresh lettuce soon. If I'm lucky I'll get some green beans and tomatoes too.
We have a tall fence around my small garden.....

 I'm sure this doe would love some fresh lettuce....

These guys too!!

I do know it is nice to know where my produce comes from. I'm more apt to eat it if I know it is local and fresh.

Lunch or Dinner on The Road

When I go into Portland it is about a two hour drive to the freeway. My first stop after going over Mt Hood is usually Starbucks for a bathroom break and coffee.

My last stop in town before heading back home over Mt hood is Starbucks for a bathroom break and coffee.....

Sometimes I need food. This is the "Protein Artisan Snack Plate." If you look online the calorie content is 410. Your Starbucks may have a bit of a variation on ingredients. Mine was labeled 370. The little packet of honey peanut better was 80 calories.  All in all it's a great little lunch or dinner if you are in need of a quick meal and don't like fast food chain meals.