Archive for 2011
1 head romaine lettuce
1/2-1 lb cabbage
1/4 -1/2 lb broccoli
1/4-1/2 lb cauliflower
1 asian pear
1 Tbsp spicy pecan vinegar
1 Tbsp riesling raisin vinegar
1 small pomegranate or 1/2 large
1/2-1 oz seed mixture
Chop the lettuce, cabbage, broccoli, and cauliflower in the food processor using the S-blade. Put in a big bowl. Blend the apple, asian pear, orange, and vinegar in the food processor. Add to the bowl along with the seed mixture. Extract the pomegranate seeds and add. Stir. I like this a lot.
Well, if you don't hear from me for a while, all you have to remember about healthy eating is this: GOMBBS
G is for Greens
S seed mixture
That's what I remember when I'm making soup and veggies for the week. Happy holidays!
Today my salad is so good it boggles my mind, because it is simple. I just chopped a head of romaine lettuce, a half lb of cabbage, some raw cauliflower, added 1/2 cup frozen peas, 1/2 cup frozen edamame, a grapefruit, peeled and chopped (okay, a really good grapefruit from Texas called Rio Star), an ounce of my seed mixture, 2 Tbsp Dr. Fuhrman's D'angou pear vinegar. Now it's true, the high quality ingredients is what makes this salad delish--the good grapefruit, and the d'angou pear vinegar add a wonderful taste sensation that is not sour. Wow. This made two giant salads. I also made a microscopic version for housemate. I'll have these for dinner? --in 2 stages for sure.
Next week, first the first 3 days anyway, my micro salads will have lettuce, cabbage, carrots, satsuma (small orange), asian pear (a honey-sweet apple), small pomegranate, flavored vinegar, and seed mixture. I'm expecting that to be yummy! My roasted veggies will be broccoli, cauliflower, a little butternut squash, a little beets, onion, with chives, sage and basil ('cause I have some in the freezer from the garden), and I'm still working on the marinate, but probably orange juice and no-salt mustard. Breakfast will be light before exercise, a bowl of frozen cherries, blueberries, mangos. Lunch and dinner will be bean soup, micro-salad, and roasted veggies. I'll probably eat my lunch bean soup early because I'll be hungry after exercise. I still have lots of bean soup from two batches in the freezer so don't have to make any this week. Yum, talk about eating like a king. I am amazed that I sometimes go off plan to eat junk because I think I'm missing something. This food is thousands of time better. I wish I could remember that all the time!
Here are some funny health-related things that happened to me this week (all my fault!):
which way soever they be dressed and eaten, they stir and cause a filthy loathsome stinking wind within the body, thereby causing the belly to be pained and tormented, and are a meat more fit for swine than men.
5) At my meditation class, we usually do a few sessions of meditation and have a little discussion with neighbors in between. This week's topic was meditating on problems. One of my neighbors mentioned the concept of inviting your problems to tea, as a start at befriending them. So I imagined inviting "I hate work" and "I want a cookie" to tea. (I hope no one from work is reading this!). I started chuckling as I imagined our tea party. I also imagined telling "I want a cookie" to take a seat behind "Papers 1, 2, and 3", some tasks I claim I really want to do at work. Well, maybe you had to be there. Just try it yourself.
I got some interesting comments to my last post so I just wanted to respond to them. Lani had a different view of the Weekend Immersion, so please read her comment if you are interested. Wendy pointed out a great post from her blog about the chemicals in food designed to make them as stimulating as possible. I highly recommend reading this and watching the attached video.
Then I also wanted to update you on my roasted veggie experiment. It turned out great! For marinate I used juice from 1/2 orange, 1 Tbsp of black fig vinegar, and a squeeze of no-salt mustard--maybe 1-2 Tbsps? I used onions, broccoli, cauliflower, brussels sprouts, sweet potato. About 1/4 lb each. Tonight I will use more as I needed more food today. maybe I'll use 1/3 lb each. I think I'll cook it for 40 minutes with the foil, and 20 minutes without. Yesterday I did 30 minutes and 15. Actually that did turn out pretty good. Maybe I will do 35 and 15. I don't want them soggy. or 30 and 20. It might take me a few days to get it right. My seasonings were fresh rosemary and sage. It was really good!
I went to Dr. Fuhrman's Princeton Immersion last weekend. It was a wonderful trip for many reasons! It was a great road trip with my friend Suz. We stopped in Pittsburg to see my best pal Gail, sadly, only for a few hours. I worked with a student for a day at Princeton which was very productive. We visited with Suz's parents in Philidelphia. And the immersion was fantastic. It was jam-packed with lectures. Dr. Fuhrman is so energetic and interesting, you really can listen to him for hours. Even better was the food. This is the main reason I go, though I did learn a lot from the lectures. I thought I knew it all by now, but one thing I get out of the in-person lectures is what Dr. Fuhrman is passionate about, and what is less certain scientifically. It helps reinforce what the most important things are to keep in mind. But the food! It was the best I've ever had at one of these events. I think that was in large part due to Chef Martin Oswald's contributions. He owns a nutritarian restaurant in Aspen, Colorado! (called the Pyramid Bistro). He gave a talk on the last day and I have been having fun putting his tips into practice! We got the recipes from the immersion and slides from his talk. They are worth a lot!
So today I'm back from the holidays and putting some of my new knowledge into action. My soup today has Indian spices and I cooked up the onion as Chef Martin described: first you heat up a stainless steel pot until hot, then put the onions and garlic in. They sizzle up, slightly brown, and then release their juices. You don't need oil, and they still gain a nice flavor. Fun, it worked! I did that with the leeks, celery, collards and kale too. Then the pot was looking pretty burned and I thought, this will take forever to clean up. But then I did the mushrooms the same way. Well, they release so much liquid that it just ended up cleaning up the pot. When they were done, the pot was clean. ha! a nice accidental discovery. My soup was just my usual pile of things that I found in the co-op or my freezer. I soaked beans, red himalayan rice, lentils, and purple barley overnight, and started cooking them in the morning. Then cooked up the onions, garlic, celery, leeks, mushrooms, even the collards and kale, like Chef Martin described. Added them to the pot one by one. Oh I cooked up a festival squash in the oven, then added it to the soup after it cooled. Oh yeah, and while cooking up the onion and other veggies, I added some graram masala and curry powder as they cooked. Add the end I added some currants and fresh ground ginger. It made for a nice hearty soup. I froze most of it in single-serving containers. yum. I think I'll have it for breakfast every day. I'll be doing my food prep at night this week.
My food plans for the week are soup for breakfast, and salad and roasted veggies for lunch and dinner. The salads will be micro-salads made from lettuce, cabbage, maybe some broccoli and cauliflower, all cut up finely in the food processor; and topped with pomegranate seeds, grapefruit or orange, seed mixture, and flavored vinegar. I love these. The name should be changed from micro-salad to high-powered salad because it is so nutrient rich. Tonight I'll experiment with roasted veggies. I hope I can get this right. I'm going to follow Chef Martin's advice to cover with foil at first so they essentially steam cook (before burning on the outside), then take of the foil to roast at the end. I'll top with fresh herbs. The veggies available now (that I like) are broccoli, brussels sprouts, carrots, onions, leeks, and sweet potato. I'll do a little of each. I am just learning to do this. It would be nice to do a big batch and eat them for several days but I'm not sure how well they will keep. I think I'll start off by just trying to do one day at a time and hope it isn't too time consuming. I will add some flavored vinegar and mustard as marinate. I got some fresh sage and rosemary at the co-op and have some basil from the garden in my freezer. I hope this works!
Well, this post is long enough so I won't go into Thanksgiving much except to say I made apple sauce for my "brother-in law." He had two 18 lb bags of apples! holy cow, we had all the burners going:
whew. time to go fold laundry, then start tomorrow's food prep. whew!
I just posted two other posts below this one, so feel free to check them out.
How's your Thanksgiving Challenge going? Mine is going fine. To be honest, I'm not really doing a Challenge with a deadline, I'm just trying to live my life and enjoy my healthy eating as I go. I'm concentrating on work right now. So I'm chugging along with my healthy eating and exercise and work and play. Note that Dr. Fuhrman is hosting a Holiday Challenge if you want to join that. It starts on Nov. 21.
Despite my new emphasis on work, I planned several months ago to attend Dr. Fuhrman's Weekend Immersion which is coming up next weekend! I'm driving out with nutritarian friend Suz. We leave on Wed. Should be fun. Actually I will work with a colleague there on Friday before the immersion starts so I'm looking forward to that.
I've been eating a lot of squash the last few weeks. Okay, I went a little overboard. I think when I get back from my trip, I will just have one squash a week that I'll dump into my soup after I cook both up during my weekend food prep fests. But I have two more of these festival squashes which are really good and they are not too big. I will eat one today, and one on Tuesday. In fact, I am hungry now so looking forward to digging into part of it at lunch time. Here's a picture of it, after baking and cooling:
It's so easy to prepare this way: just throw it in the oven, bake for 1.5 hours at 350 F, let cool, then cut in half, remove the seeds, remove the good stuff and mix it in with your soup our just mash up with some pumpkin pie spice. It's very moist when you bake it in the skin. The skin tastes good too. Lost of people shared their favorite cooking techniques on one of my previous posts here.
Oh, I've also been enjoying pomegranates the last few weeks! I've had them in my micro salads with an apple too in addition to all the veggies. That plus a little lime juice adds a great flavor. This post describes what I've been doing on weekdays mostly.
I've mentioned in a few past posts, I am a huge fan of Dr. Douglas Lisle, an evolutionary psychologist who helps us "nutritarians" understand why it's so hard to go against the grain. He follows Dr. McDougall's plan, and works Dr. Alan Goldhammer at the True North Health Center. These are all very similar to Dr. Fuhrman's plan: a whole foods, plant based diet with no oils, very limited refined sugars, and very limited salt. This makes us very different from everyone else!
Today after my jog, I stopped off at the garden, looked it over, and decided the collards and kale really aren't growing anymore, so it's time to harvest what's left and pull the plants. We had a couple of hard freezes the last few weeks, and that is supposed to sweeten them up. It appears to be the case as confirmed by my nibbles during harvest. Here's a picture of the collards after one frosty night last week:
How did I go so long without appreciating winter squash? Oh my gosh, my food has been so good this week. I've been trying different squashes out. Here's what I bought at the store:
My two nutritarian friends came into town on Friday and we had quite the feast:
Some quotable quotes were "I'm an unethical vegan" and "I'm a vegan on weekdays."
Today I heard a great quote: "The best way to bring someone over to your cause is to have more fun than them." For me, the biggest difficulty about eating healthy is sometimes thinking that I'm missing out on what everyone else is eating. It's all in how you look at it. I just need to think of it as I'm the lucky one, having the most fun eating the best food. Along those lines, last weekend I was out on a walk at a conservancy and a group was roasting marshmallows over a fire and making s'mores. Well, you know how those nostalgic feelings can make you wish you were joining them. Today I was meditating in front of my fireplace (wow, is that ever easy to meditate in front of a fire!) and I was thinking about our ancestors roasting winter squash in their fire. Then I realized, our difficulties in eating healthy usually arise from nostalgia for eating the things we used to eat and drink with our family and friends. Maybe we just need to go back further in time. The last 50 years are a blip on the history of our people. Go back further, and we are talking sweets only on very special occasions. So just let your nostalgia go a little further back in time and you can imagine roasting squash instead of marshmallows, and relishing a good fruit instead of ice cream.
It's fall and my food choices are changing with the season. It's winter squash time! Here's what I'm planning to try this week:
And that's just for lunch and dinner. I'm thinking sweet potatoes for breakfast. I made a huge pot of soup using veggies from the garden mostly. This has white lima beans, purple barley, onion, eggplant, collard greens, leeks, mushrooms, 2 cans of garden tomatoes, broccoli, and italian spices. I froze it into several containers to eat during the week. I still have some containers from my last batch of soup so I can have some variation. Here's my plan for the week--don't know if I will like it, I'll know tomorrow--brekky will be sweet potato topped with bean soup--I'm usually hungry after exercise class. Here's an example from today's lunch:
Here's one of my most favorite treats. I ate this yesterday while making house mate's smoothies. It's just frozen mango, frozen blueberries, and a little d'angou pear vinegar (optional). I love this. It's easy to make thoroughly enjoyable food out of simple ingredients.
This blog has very appetizing-looking and healthy recipes!
I'm back to a busy busy schedule at work so it's hard to post on week days. How are you doing on the Pre-Thanksgiving Challenge? I overate 3 days on fruit and nuts, which is not good, but...I'm just observing it for now and letting myself learn the lessons I need to learn. I want healthy eating to be a choice, not an exercise in willpower. I usually feel like eating the most healthy foods in proper quantities. I guess I'm just letting myself be reminded of that through experience.
As I mentioned before, one of my goals for the challenge is to optimize my protein intake. I'm trying to get stronger at the gym and want to help that with my food intake. I'm monitoring my food intake with cronometer. Now this is just something fun I'm doing so don't feel you should have to do this also: Following Dr. Fuhrman's food plan will provide you with plenty of all your necessary nutrients. But it is instructive to see what foods have the highest protein. I can see where I can tweak to get more protein. For example, I can cut back my raw carrots a bit and replace them with sweet peas. I love peas so that's easy to do. The other thing that's very noticeable is that fruit has a lot less protein per calorie than green veggies (leafy or otherwise). But fruit has a lot of other healthy nutrients so it should be part of the diet. I find 1-1.5 lbs per day of fruit is a good amount for me. I've been eating veggie bean soup and also putting edamame in my salads every day. The combination of the soup, edamame, and lots of green veggies in the salads gives me about 14% protein which is good for building muscles. I could optimize it more but I love me carrots. Today I got some mediterranean pine nuts from Dr. Fuhrman. He recommends these and pumpkin seeds and sunflower seeds for optimal protein after a workout (along with beans and veggies). I'll add those in to next week's salads.
Laurenstyle lost 5.6 lbs, reached her exercise goal of working out 5x/week, even in the pouring rain! And she reached her third goal of Learning to appreciate the journey of ETL. I thought here wording of the last goal was inspiring:
Iam appreciating and so GRATEFUL for the journey. It’s truly become a way oflife. It’s hard to document all that’s happenedin this area, but it’s definitely powering a shift in all areas of my life. I have a whole new work ethic and am accomplishingthings as never before. Not only my ability to focus and concentrate, but my abilityto be more efficient, compassionate, a good listener, develop creative solutions and justenjoy my fellow coworkers has just skyrocketed.
Suzette lost 17 lbs! Here goal was 20. That's great! She also is helping family members adopt this eating style.
tejasjjain struggled at first (how many of us have been there?!) but got on track and her habit of late night snacking is almost gone! She "only" lost 4 lbs. Hello, that's great!
Lois made substantial gains: giving up her regular glass of wine, and working on her overating tendencies. She has the same problem as me, getting too thin when 100% compliant, and then over-reacting by over-eating, sometimes off plan. Someone else on this challenge has this problem too. Interesting, huh?
Linda did a lot of successful detective work with her auto-immune food triggers. As she said, she knocked this one out of the park! A combination of fasting and various food selections refined her food choices. Her second goal was to expand her repertoire of recipes that her son can enjoy. She accomplished this one too. Finally, she wanted to get more exercise. She still has work to do on this one--hopefully in our next challenge!
Dru conquered her date overeating tendencies and can now have them in the house again. And she bought a new wardrobe. She definitely wants to stay on plan so she can continue to wear her new smaller clothes!
Thanks everyone for participating. We're doing a new challenge (no vitamix award, sorry!). Here's the post on that.
Jan and Jerry. Here is their report:
Afunny thing happened when I took my brother Jerry under my wing to help himlose weight...I lost weight too! He ended up losing more than 40 pounds on the"greens and beans" diet. And he got off his diabetic medications! Ilost only a few pounds but I reached a milestone weight that has been eludingme for a good long while.Jerrydutifully texted me his weight and his blood sugar reading every morning. Thatgesture, I believe, helped him to keep his weight and health goals first andforemost in his mind. Those daily texts also provided him with accountability. I taught Jerry the acronym G-BOMBS (aka GOMBBS) to remind him what foods to eatevery day. It is such a simple but powerful and effective concept...eat thesesix foods and regain your health. It's all about greens, beans, onions,mushrooms, berries, and seeds! And teaching Jerry about healthy eatinghelped to reinforce the information for me.Thisis not to say that it was all easy...there were temptations and slip-ups andother obstacles along the way. Accountability and keeping it simple....that'sthe combination that led to a successful outcome.Weboth have more weight to lose and this six-week challenge was a great start.Thanks, Barb!