My Bedazzled Pillbox

A sassy pillbox from Luckie Street. It says:
"Of all the things I've lost, I miss my mind the most."

For my birthday this year I got an unusual gift—a lifetime supply of thyroid medication. Yippy.

It seems I’ve reached the age where my body is changing (eh hem, deteriorating) and I need supplements to continue functioning at an optimum level.

Talking with my physician I was both relieved and horrified about my new health status. Relieved because my fatigue, cold sensitivity and other symptoms were not in fact a psychosomatic disorder, but an actual physical condition, but also horrified at the realization that I’m now closer to resembling my grandmother than ever before. I now own a pillbox and must travel with medicine bottles tucked in my toiletries bag. Elaborately embroidered Christmas sweaters and reading glasses dangling from a gold chain around my neck must be imminent.

At first, I deplored taking my medication. Not because the pill was foul tasting or difficult to swallow but because I disliked what it represented—aging. Then, a funny thing happened. I started to feel better. The miracle of modern medicine kicked in. A tiny little pill once a day and—bam—more energy. That got me thinking. What else should I be taking? What other little gems have I been missing out on? Maybe I should really load up my pillbox and see what happens?

Specifically, I wondered what vitamins to take. The store shelves are lined with options from A to Zinc and the media is constantly touting the health benefits of various dietary supplements. Do I really need all of them?

For guidance, I asked the doctors at The Advanced Wellness Centre. Their recommendation, which is also supported by Dr. Oz and the Mayo Clinic, is that everyone should consider taking three supplements daily:

1) A multivitamin

The Advanced Wellness Centre recommends Metagenics PhytoMulti. Produced using strict manufacturing and safety standards and formulas backed by scientific research, Metagenics products are premium quality products. They are only sold through licensed health care offices such as the Advanced Wellness Centre. Click here for more information on PhytoMulti. 

2) A fish oil supplement

According to the Mayo Clinic, fish oil is most beneficial for people who have high triglyceride levels and those with heart disease. For others it hasn’t been conclusively proven to be beneficial, but it hasn’t been proven to be risky either. Fish oil is thought to help keep your brain, heart and eyes healthy. The recommended daily dosage for women is 1000 mg; for men, the dosage is 600 mg.

3) Extra Vitamin D

Vitamin D has many health benefits including: promoting absorption of calcium and bone health, boosting immune function, reducing inflammation and possibly protecting against some forms of cancer.

Vitamin D is one that is not readily available in food, so it’s tougher to get through diet alone. It is however, the sunshine vitamin. In lieu of taking a supplement, you can spend 10-15 minutes outside in the sun.

If you do decide on a Vitamin D supplement, the recommended daily allowance is: for those 1-70 years of age, 600 IU daily; for those 71 years and older, 800 IU daily; and for pregnant and lactating women, 600 IU daily.

As always, before taking any supplements talk to your doctor. It is possible to have too much of a good thing. Follow their advice on the proper dosage for you.

Now that I’m finally on board with this pill-popping mentality, I need a fancier pillbox. One that doesn’t make me feel so old and dowdy. Maybe I’ll “Bedazzle” mine or get one of these from Luckie Street. Click here to see some more sassy pillboxes from Luckie Street at Amazon. 

It says: "It's such a beautiful day I think I'll surprise everyone and skip
my medication."

It says: "I'm still hot ... it just comes in flashes now!"

It says: "Sanity is the playground of the unimaginative."

 

Not Your Mama's Coleslaw

In honor of St. Patrick's Day this month's recipe includes cabbage, a traditional Irish ingredient.


While I normally shy away from cabbage, (I spent many childhood nights sitting at my mom's dinner table and stealthily spitting the stuff into my napkin), I'm trying to reintroduce it into my diet since it's incredibly healthy.


Cabbage is a cruciferous vegetable, like broccoli, and thus it's loaded with nutrients. It's an excellent source of vitamin K, vitamin C, fiber, manganese and folate. And surprisingly, cabbage has an omega-3 fatty acid in it called alpha-linolenic acid, or ALA. You don't typically find vegetables with omega-3 fatty acids.


Since I'm not a fan of cooked cabbage, this recipe calls for it raw, which for me makes it far more palatable. If you want to really amp up the health benefits, substitute red cabbage for the green. It's deep color means it's loaded with flavonoids which research suggests help to prevent cancer.


Today's recipe is a slightly different take on coleslaw. It's an Asian inspired dish that is far different from the mayonnaise-heavy slaw you're used to seeing. By ditching the mayo you get rid of a lot of fat and calories and as a bonus, this dish is perfect for an outdoor BBQ or picnic since it doesn't need to be refrigerated. Enjoy!


Asian Coleslaw
The Slaw
2 TBLS sesame seeds
1/2 cup slivered almonds
1/2 head cabbage, shredded
4 scallions, sliced, green and white parts
1/2 package of raw Ramen Noodles, broken into small pieces


The Dressing
1/2 of the spice package from Chicken Ramen Noodles
1 TBLS sugar
1/4 cup olive oil
1/2 tsp salt
1 1/2 TBLS white wine vinegar


1. In a medium bowl add the sesame seeds, almonds, cabbage, scallions and Ramen Noodles and mix until combined
2. In a small bowl whisk together the spice package, sugar, olive oil, salt and vinegar
3. Pour the dressing over the cabbage mixture
4. Mix everything together until cabbage is coated with the dressing
Note: As a variation sometimes I substitute shredded broccoli for the cabbage. It's delicious too.

French White Bean Stew

French White Bean Stew

As the cold weather continues to ensnare us I find myself craving comfort food. For me, nothing is more satisfying on a cold winter day than a piping hot bowl of soup.

Below is an outstanding recipe from The America's Test Kitchen Healthy Family Cookbook. (Even my picky nine-year-old liked this one!)

And unlike most soup recipes, it's fast to prepare, about 45 minutes from start to finish. With a loaf of crusty whole grain bread to go with it, it's a full meal.

Enjoy!

French White Bean Stew (serves 4)

1  tsp canola oil
8  ounces turkey kielbasa, halved lengthwise and sliced 1/4 inch thick
8  ounces Swiss chard, stems and leaves separated, stems chopped fine and leaves cut into 1/2-inch pieces (If you don't like chard, you can substitute fresh spinach or another leafy green)
1  onion, minced
2  garlic cloves, minced
1  TBLS minced fresh thyme or 1 tsp dried
2 3/4  cups low-sodium chicken broth
1  (14.5 ounce) can whole peeled tomatoes, drained and coarsely chopped
1  cup dry white wine
2  (15 ounce) cans cannellini beans, rinsed (Substitution options are: navy, white or Great Northern beans)
1  bay leaf
    salt and pepper

1.  Heat the oil in a large Dutch oven over medium heat until shimmering. Add the kielbasa and cook until lightly browned, about 3 minutes.

2. Stir in the chard stems and onion and cook until the onion is softened, 5 to 7 minutes. Stir in the garlic and thyme and cook until fragrant, about 30 seconds. Stir in the broth, tomatoes, and wine, scraping up any browned bits.

3. Stir in the beans and bay leaf and bring to a simmer. Cover, reduce the heat to medium-low, and cook until the beans are tender and the broth is flavorful, 25 to 30 minutes. Stir in the chard leaves and continue to simmer, uncovered, until tender, about 5 minutes.

4. Discard the bay leaf. Season with salt and pepper to taste and serve.

Eat Treats and Be Merry

Janelle and her Valentine's Day haul

Valentine’s Day morning Janelle, my third-grader and resident sugaraholic, skipped onto the bus holding a bag full of valentines for her classmates and a decorated shoebox ready to receive the day’s bounty. Aside from Christmas and Halloween this is her favorite holiday. Who can blame her? Who doesn’t like chocolate? I can walk by bowls overflowing with Jolly Ranchers, Nerds, Fruit Rollups, even candy bars, these don’t entice me. But a box of chocolate confections, well, those will make me pause and most likely, indulge.

Seems I’m not the only one tempted. This week Americans will purchase 58 million pounds of chocolate candy worth $345 million. And that’s just the chocolate. We’ll spend another $103 million on other candy, for a whopping $448 million in total.

Since I author a health blog, I’m sure you’re bracing yourself for the onslaught of discourse about how bad candy is for you, how many empty calories it contains, blah blah blah. I hate to disappoint you, but no, that’s not what’s on my mind this week.

Actually, Valentine’s Day reminds me that there's a place in life for all kinds of food.

The reason that most diets fail is that they’re too restrictive. No one can maintain a lifestyle that forbids an entire food category, especially if it’s one they love.

I can imagine what would happen if I forbade Janelle from ever having chocolate again. She’d cry, tell me how unfair it is, sulk around the house for days and then, probably start sneaking it. She’d eat it at friend’s houses or eat it behind the closed door of the pantry. I’d turn her into a closet eater by labeling chocolate as “bad.” And worst of all, chocolate would be elevated to forbidden status, which only makes it more desirable.

Instead, I believe in the philosophy that all foods are available to me, some, like candy, are simply to be enjoyed occasionally and in moderation.

This is the same position championed by the American Dietetic Association which states,

“… all foods can fit into a healthful eating style. The ADA strives to communicate healthful eating messages to the public that emphasize the total diet, or overall pattern of food eaten, rather than any one food or meal. If consumed in moderation with appropriate portion size and combined with regular physical activity, all foods can fit into a healthful diet…The value of a food should be determined within the context of the total diet because classifying foods as "good" or "bad" may foster unhealthy eating behaviors.”

The trick is moderation and making sure it’s only an occasional thing, not a habit. It goes back to my 80/20 rule—80 percent of the time do the right thing (eat lots of fresh fruits and vegetables, whole grains and lean meats), 20 percent of the time splurge a little. 

Enjoy your treats this week, then get back on track. It’s all part of a healthy lifestyle.

Food Spotlight: Quinoa

I have recently been introduced to the whole grain quinoa, pronounced keen-wah, not qwin-oh-ah, which I learned the hard way.

I asked for qwin-oh-ah at the grocery store. The store employee cocked her head to the side and gave me the same confused look my dog Snickers does when I ask her where her ball is. Staring at the Kroger employee I repeated my request, “Can you tell me where to find qwin-oh-ah?”

The employee’s befuddled look remained so I added, “It’s a grain. Supposed to be really healthy for you.”

“Oh,” she responded, recognition finally settling in. “It’s called keen-wah, by the way, and you can find it in the bulk bin area,” she added with a chuckle.

As a writer I like to think that I have a fairly decent command of the English language. Apparently not.

So, the correct pronunciation of quinoa is my early Christmas gift to you, to save you from embarrassment at the hands of a grocery store clerk.

You’re welcome.

What exactly is quinoa?

It looks like a grain, it’s cooked like rice, but it’s actually the seed of the Chenopodium quinoa plant which is related to beets, Swiss chard and spinach. Because of this close relation to green leafy vegetables it’s loaded with nutrients—manganese, magnesium, iron, copper and phosphorus.

But the real news is that quinoa is a complete protein, meaning it has all nine essential amino acids that make up a protein. This is fabulous news for vegetarians who are concerned about protein intake. Typically vegetarians need to ingest different types of protein throughout the day to ensure they get all the different amino acids they need. Quinoa supplies everything they need, so no food combining is necessary. The only other plant food with a complete protein profile is soybeans.

One cup of cooked quinoa supplies 8 grams of protein, that’s more protein than in an egg.

Quinoa also has a much lower glycemic index rating than other carbohydrates such as white rice or white potatoes. Making it a great substitute for those items.

So, you get the benefits of a whole grain, i.e. high fiber content, and the satiety of a protein. Win-win!

Where to find it?

I found it at Kroger in the bulk food area. You can also look for it in the aisle with other grain-like products, rice, cous cous etc.

How to prepare it?

While it could easily be an entrée, I typically serve it as a side dish. Think of it as a substitute for rice. And like rice, you should rinse it before you use it. Quinoa has a bitter-tasting substance on it called saponin, a natural plant chemical. Most of the saponin is removed before it hits your grocer’s shelf, but just to be sure, give it a good rinse under cold water. I put it in a fine mesh metal strainer and run it under cold water for several minutes.

Here’s my favorite weekday preparation of it. I made it the other night and served it along with some broiled mahi mahi. We started the meal with the butternut squash soup recipe from last week. Yum!

Quinoa pilaf with pine nuts 

And here’s a recipe that sounded interesting, but I haven’t tried it. It’s from the Cooking Quinoa website and apparently the author’s favorite quinoa recipe. She wrote an entire cookbook on quinoa so you’d think this one would be good.

Balsamic Quinoa Salad

Ingredients

• ½ cup balsamic vinegar
• ¼ – ½ cup best quality extra virgin olive oil (depending on if you are watching calories)
• 2 Tbls Dijon mustard
• 6 cloves of garlic, minced
• 2 shallots, minced
• Salt, pepper and cayenne pepper, to taste
• 1 ½ cups quinoa
• Bouillon cube
• 5 Sun Dried Tomatoes (Not in oil)
• 1 red pepper, chopped
• 4 oz blue cheese
• 1 can black beans

Instructions

·      Make dressing by combining vinegar, mustard, garlic, shallots and olive oil.  Season to taste.

·      Add quinoa and bouillon to three cups of boiling water.  Boil for 10 minutes.

·      Rinse quinoa with cool water and place in a fine mesh colander.  Boil more water and place quinoa and sun dried tomatoes in the colander over the water.  Cover with a kitchen towel and lid.  Steam for 10 minutes.  Remove from the heat and allow to cool.

·      Cook red pepper in a small skillet until tender.

·      Combine red pepper, blue cheese and black beans with quinoa. Add dressing and toss. 

Enjoy your qwin-oh-ah…I mean, keen-wah!

Food Spotlight: Apple

First, a moment of silence to honor Steve Jobs, the co-founder, visionary and technological whiz that created Apple Computer, who died yesterday.

Like many people, Apple products fill our house. I’m typing this on a MacBook Pro. I have Apple TV, an iPhone, iPod and all my kids have an iTouch. We are such fans of all-things-Apple that we have numerous older versions of iPods scattered around the house like dirty socks, stuffed in drawers, old gym bags and in between the cushions of the sofa. I love the products he created, I admire his vision and passion and am deeply saddened by his passing.

As a small tribute, I dedicate this blog to him. The topic of course, is the apple.

The end of summer marks the end of berry season—a sad moment indeed. But luckily, apple season is in full swing.

Apples have been around since, well, since Adam and Eve. Maybe it’s because of this history, this ancient reputation and familiarity that they fell out of favor. The media, always looking for splashy new headlines, has recently been espousing the attributes of more exotic fruits like pomegranate, acai berry and goji berry.

Sometimes old stuff is really just that, old and tired, like my stirrup pants and big hair. Those relics belong in the past never to be seen again. But sometimes, old stuff is a classic, like the little black dress and Chanel No. 5. The apple might not be fancy, but it’s a classic. One that has a plethora of health benefits deserving of its adage at keeping the doctor away.

A recent study found that eating apples lowers cholesterol levels, plaque and inflammation in artery walls. Another study published by Dianne A. Hyson, PhD, RD, a nutritionist and researcher at the University of California at Davis, states that “in addition to their cardiovascular benefits, there’s some evidence that apples help regulate blood sugar and control appetite, protect against cancer and safeguard the lungs.”

And they’re full of fiber, Vitamin C, potassium, calcium, iron, Vitamin A, thiamin, magnesium and phosphorus.

Huh. And here I thought they were just a simple, easy snack to throw in my kid’s lunchbox.

Since we’re in the heart of apple season might I suggest an outing this weekend? Apple picking. We love Carter Mountain Orchard outside Charlottesville. On a sunny day it’s absolutely beautiful and there’s something about gathering your own food, seeing how it’s grown and enjoying the outdoors that make this a fun, family activity.

Carter Mountain is Open Daily from 9:00 am — 6:00 pm. (Extended hours on Saturday and Sunday, 8:00 am – 7:00 pm). Click here for directions.

Golden Delicious, Jonagold, Fuji, Granny Smith, Stayman, York and Winesap varieties are ready now. (My favs are Golden Delicious, Jonagold and Fuji).

If you’re not quite sure what to do with all those apples, try making homemade applesauce. It’s really easy and if you select sweeter varieties you don’t need to add sugar. E.g., sweet apples are Red Delicious, Gala, Fuji, Winesap, McIntosh, Golden Delicious, Honeycrisp and Pink Lady. Use a mix of apple varieties for a really flavorful dish.

Here’s a quick and easy applesauce recipe.

Ingredients

•                1 teaspoon cinnamon

•                4 apples, cored, peeled and chopped

•                ½ teaspoon nutmeg

•                2 tablespoons water

Directions

Combine all ingredients in a saucepan and cook over medium heat until apples become very tender, about 30 minutes. Puree in a food processor or mash with a potato masher.

Enjoy!

Food Spotlight: Sweet Potato

After two days of steady rain, we’re finally getting a break.

I was certainly ready for autumn. Ready for the kids to go back to school. Ready for a bit of scheduled normalcy. But cold, rainy days, um, no. That I hadn’t prepared for. That’s November weather, not September.

The one good thing about cold weather is soup. I love its warmth on a cold day.

So, in honor of the start of soup season, I’m sharing one of my favorite recipes, Sweet Potato Chowder. It’s creamy, delicious and since it’s mostly a broth-based soup, a good option for those of us watching our waistlines.

Before I get to the recipe, read through this list of the health benefits of sweet potatoes. They just might surprise you, and hopefully encourage you to make them a regular part of your diet.

They contain beta carotene.

The body converts beta carotene into vitamin A which is necessary for healthy eyes and skin. One sweet potato provides 260% of the daily recommended intake of vitamin A.

They help regulate blood sugar.

What? You say. How is that possible, it’s got carbohydrates? Don’t those spike your blood sugar levels? While sweet potatoes are mostly carbs, when they are boiled, they have a glycemic index (GI) rating of 46. Which is considered low. That’s a good thing since low GI foods break down carbohydrates more slowly, releasing glucose more gradually into the bloodstream, helping to stabilize your blood sugar levels.

Researchers believe it’s not just the low GI rating in sweet potatoes that impacts blood sugar levels. There’s something in sweet potatoes called adiponectin. Adiponectin is important because it helps our bodies metabolize insulin. People with diabetes tend to have lower levels of adiponectin and sweet potato extracts have been shown to significantly increase adiponectin levels in persons with type 2 diabetes.

They are a good source of other important nutrients.

One potato provides about 100 calories, 2 grams of protein, 22 grams of carbohydrate, 3 grams of fiber, 0 grams of fat, 12.5% of RDA of vitamin B6 and 28% of RDA of vitamin C. 

Sweet Potato Chowder (Adapted from The Daily Soup Cookbook by Leslie Kaul)

1 TBLS unsalted butter

1 small Spanish onion, chopped

1 ½ tsps sugar

1 tsp dried thyme leaves

1 bay leaf

1 tsp kosher salt

¼ tsp ground black pepper

3 cups vegetable stock

4 sweet potatoes, peeled, halved and cut into 1-inch cubes

1 ear fresh corn, kernels sliced from the cob, about ½ cup

½ cup Half-and-Half*

½ tsp minced fresh garlic

¼ cup chopped fresh curly parsley

1.     Melt the butter in a large stockpot over medium heat. Add the onions and sugar and caramelize for 10 minutes, until tender and golden.

2.     Add the thyme, bay leaf, salt and pepper and stir to coat the onion.

3.     Add the stock, sweet potatoes, corn and bring the mixture to a boil. Reduce the heat, partially cover and simmer for 20 minutes until the potatoes are tender.

4.     Stir in the Half-and-Half

5.     Remove the bay leaf and puree about a quarter of the chowder in a blender or food processor until smooth. (Note: I puree the whole pot since I like an overall smooth consistency.)

6.     Return the puree to the pot and stir in the garlic.

7.     To serve, ladle the chowder into bowls and top with the chopped parsley.

* You could substitute skim milk here to cut down further on the fat content, but research has shown that cooking sweet potatoes with a little bit of fat helps the body absorb beta carotene. 

Food Spotlight: Tomato

Nothing says summer like the tomato. Cherry, heirloom, grape, beefsteak. The varieties are endless and so too appear to be their health benefits.

The most lauded compound in tomatoes is lycopene, a carotenoid touted for cancer-preventing properties. The research is strongest for linking lycopene to a lower risk of lung, stomach and prostate cancers. But studies also suggest it could be beneficial in lowering the risk of cancers of the cervix, breast, oral cavity, pancreas, colorectum and esophagus.

While lycopene gets all the press, researchers are unclear about whether it's really lycopene that’s at work or the interaction of lycopene with other compounds in the tomato that provide the benefits. Thus to get the most out of it, scientists recommend eating tomatoes and tomato products rather than taking lycopene supplements.

When summer’s over, don’t fret. Processed tomatoes (e.g., canned, spaghetti sauce, pizza sauce and even ketchup) contain higher levels of lycopene than fresh tomatoes. So you can enjoy the health benefits all year long.

In addition to lycopene, tomatoes are packed with traditional nutrients. They are an excellent source of vitamin C, vitamin A and fiber. A cup of fresh tomatoes provides 57.3% of the daily value (DV) for vitamin C, 22.4% of the DV for vitamin A, and 7.9% of the DV for fiber.

How to pick a good one

Choose tomatoes that have a deep, rich color. Not only is this a sign of a delicious tasting tomato but the deep color also indicates that it has a greater supply of lycopene.

Tomatoes should be well shaped and smooth skinned with no wrinkles, cracks, bruises or soft spots. Ripe tomatoes will yield to slight pressure and will have a noticeably sweet fragrance.

How to store them

Store tomatoes at room temperature since they are sensitive to cold and it impedes their ripening process. They will keep for up to a week, depending upon how ripe they are when purchased.

To hasten the ripening process, place them in a paper bag with a banana or apple. The ethylene gas these fruits emit increases the tomato's maturation. If the tomatoes begin to become overripe, but you’re not yet ready to eat them, place them in the refrigerator (if possible, in the butter compartment which is a warmer area), where they will keep for one or two more days.

Removing them from the refrigerator about 30 minutes before using will help them to regain their maximum flavor and juiciness.

There are hundreds of ways to enjoy tomatoes. In summer I like to eat them raw, drizzled with a little olive oil, salt and pepper. Or, for a yummy summertime soup, try this cold gazpacho recipe.

Enjoy!

Asian Gazpacho (from the In8 recipe book)

6 tomatoes, seeded and finely chopped (or 1 28 oz. can chopped tomatoes)

2 cups vegetable broth

1 tsp. dry sherry

2 Tbls. fresh cilantro, chopped

1 Tbls. light soy sauce

4 scallions, white part only

4 thin slivers of fresh ginger

¼ - ½ tsp. Chinese chili sauce, depending on your taste

2 limes

·      Place the tomatoes over low heat in a sauce pan.

·      Add in the vegetable broth, sherry, cilantro, soy sauce, scallions and ginger.

·      Bring the mixture to a simmer and cook for 20 minutes.

·      Remove from the heat and allow to cool for a few minutes.

·      Puree in a food processor or blender.

·      Chill.

·      Just before serving stir in the chili sauce, the zest from one lime and the juice from both limes.