Tag Archives: Nutrition

Men’s Health – Their Greatest Threats

25 Apr Wheel-chaired Man (sxc.hu ba1969)

Today’s post is devoted just for men but women should read it too.  I’ve noticed recently that my male readership has increased steadily and so I want to address health issues that men specifically find challenging.

It’s no secret that men don’t live as long as women. I think part of the reason for that is that men don’t take care of themselves as well as women do. I’ve been witness to this countless times with my own father, my son, my husband (ex), men I’ve dated, through social networking, and just in general.

I remember my dad saying that when he finally went to see a doctor, the doctor was shocked that my dad hadn’t had a physical in 20 years!

A past boyfriend of mine told me that he fell over the balcony of his two-story house, landed on his back, and never went to the doctor!

Another past boyfriend had symptoms of depression but never followed up with a health professional. He was a counselor prior to his current job.

My son told me he had growths on his hands that he let go for too long. He doesn’t believe they are warts.  He still hasn’t seen a doctor.

My ex-husband quit smoking countless times. He IS a doctor!

So men, you can see you are not alone in not seeking out help for your health issues. We women would like to see you live as long as we do. The way to do that is to pay more attention to your body. Seek medical help when you need it and even when you don’t, in the form of a preventative checkup or procedure.

I’ve written more here. Start now to take better care of yourself.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Advertisements

New Food Friday – Kasha, Groats, Buckwheat

18 Apr Kasha (sxc.hu - yirsh)

I had never tried Kasha until an Internet friend said that she loved it and would eat it for breakfast everyday. So, I bought a box of Wolff’s Kasha at my local Meijer.

Box of Kasha

Box of Kasha

Kasha is buckwheat and it comes in several granulations. I chose medium. This particular box had a small cellophane window so you could see the product inside (which I ignored), and put the box in my cart. When I got home, I placed the box in my pantry. When it was time for me to try the Kasha, I opened the box and began pouring the Kasha into a bowl. Out poured contents that contained Kasha, caraway seeds, and some other type of seeds. I recognized caraway seeds when I saw them and I didn’t think they were supposed to be in this box!

After doing some research, I realized that seeds were not supposed to be part of Kasha! I contacted the company and told them about it. I received a nice letter of thanks for letting them know from the vice president of Birkett Mills. He said they use the most efficient and sophisticated cleaning machinery known in the dry grain processing industry and that rarely even the most advanced technology can be fooled. (Well, we all know how I feel about technology as per my last post, now don’t we!)

In a show of their appreciation, they sent me two more boxes of Kasha (without seeds) and a whole bunch of information about Kasha. I kept one box and gave the other to my son, the other health enthusiast in the family.

Rather than let the box with the seeds go to waste, I used the caraway seeds from the “bad” box of Kasha for my Russian Rye Bread recipe! As you know, the loaves turned out great! To be honest though, I’m not crazy about Kasha for breakfast even though I know how good it is for you and how popular it is in Russia and throughout the Balkan region of Europe.

Map of Europe (sxc.hu - vygnyo)

Map of Europe (sxc.hu – vygnyo)

However, a recipe I found among all the recipes they sent, sounded good and good for your health too, so that I had to chose it for this New Food Friday.

The following information was provided to me from Birkett Mills, established in 1797. (Yes, that date is correct, 1797.) Read the eye-opening information that I have written by clicking this link.

If, after you have clicked the link and read the material you are now convinced that you need buckwheat in your diet, Birkett Mills offers a cookbook with over 50 recipes, many with full color illustrations, for $2.50. Write to: Pocono Buckwheat Cookbook, P.O. Box 440 PC, Penn Yan, NY 14527

Here is one of their recipes that caught my eye.

Grilled Portobello Caps with Kasha Pilaf
1/3 cup diced celery
1/2 cup chopped sweet onion (such as Vidalia)
2 cups water
2 teaspoons Old Bay seasoning
2 tablespoons extra virgin olive oil
1 cup Kasha
salt to taste
6 large Portobello mushroom caps
Olive oil
1 1/4 cup grated hearty cheese (such as aged Gruyere or aged Gouda)

Aged Gouda

Aged Gouda

Prepare the Kasha Mixture First
In a 2-qt saucepan on medium-high heat, combine celery, onion, water and 1 teaspoon Old Bay seasoning. Cook until liquid is very hot, but not quite boiling. (Or, you can microwave it.)

Old Bay and Kasha Granules

Old Bay and Kasha Granules

While the liquid mixture is heating, in a large skillet over medium-high heat, heat the extra virgin olive oil add remaining 1 teaspoon Old Bay seasoning and the Kasha. Stir Kasha until it is hot and slightly toasted.

Browning Kasha in a Pan

Browning Kasha in a Pan

Reduce heat to low. Carefully add hot liquid mixture and cover pan tightly. Simmer about 10 minutes until kernels are tender and liquid is absorbed.

Remove from heat and “fluff” with a fork. Season to taste with salt. This may be used immediately to stuff mushrooms or refrigerated for up to two days (or frozen for up to 1 month.) Makes nearly 4 cups.

Prepare medium-hot grill fire. Discard mushroom stems, clean gills with soft brush, and wipe caps with damp paper towel. Brush top of caps with olive oil.

Mushrooms (sxc.hu - mzacha)

Mushrooms (sxc.hu – mzacha)

Grill mushrooms gill-side down for a couple minutes. (I didn’t grill mine, I used my skillet.) Use tongs to flip caps top-side up and move them away from the heat while you fill the caps with the Kasha mixture.

Stuffed Portobello Muchroom Caps with Kasha Mixture

Stuffed Portobello Mushroom Caps with Kasha Mixture

Return caps to the heat and continue grilling, with grill lid down for 3-4 minutes. Top each cap with a scant 1/4 cup grated cheese. Lower grill lid and heat until cheese melts.

My mushrooms were not very large so I had left-over Kasha. I used it in another meal and added diced chicken and peas.

This mushroom recipe is good for when you crank up the barbecue. It would go well with my recipe for hot dogs with Chipotle in Adobo Sauce. Add a salad,  corn on the cob, 

Sangria (sxc.hu - matthijs_v)

Sangria (sxc.hu – matthijs_v)

a pitcher of Sangria, and you could invite the neighbors!

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

New Food Friday – Russian Black Bread

17 Jan sxc.hu-uccrow Basil's Cathedral

I have a childhood friend who is originally from Estonia. A little bit of a history lesson is worth mentioning here. Estonia was part of the Russian empire until 1918 when it proclaimed its independence. 

The Russian Basilica-Tallinn, Estonia

The Russian Basilica-Tallinn, Estonia (sxc.hu sx937)

It was  incorporated into the USSR in 1940 by force but regained its freedom in 1991 with the collapse of the Soviet Union. The last Russian troops left in 1994.

sxc.hu Tallinn Capital of Estonia

Tallinn, Capital of Estonia (sxc.hu  gundolf)

Today, the Estonian economy has one of the higher GDP (gross domestic product) growth rates in Europe.

So, back to my childhood friend. One day my friend gave me a loaf of black bread. I don’t remember if she said it was Estonian black bread or Russian black bread. Maybe they’re one in the same. Anyway, it was delicious! Now, many years later, I have found a recipe in one of my cookbooks for Russian Black Bread. I will share it with you for this New Food Friday.

This recipe makes two round loaves. The bread is delicious, reminiscent of the loaf my Estonian friend gave me and I will definitely make it again. It is made with chocolate, coffee, and molasses. It is a dark color (hence the name black bread) and looks chocolatey! You can almost taste the chocolate and almost taste the coffee. However, it is not a sweet bread. It has a slight sour taste similar to a sour dough bread because of the rye flour and maybe the vinegar but this taste seemed to dissipate after the first day and the chocolate flavor became more pronounced instead.

I’ve already finished off one loaf. I stored the other in the freezer and then let it defrost in the refrigerator when I wanted more. It is just as delicious as the first loaf. In fact, I believe I noticed that the bread tasted even better the day after I baked it and it kept well in the refrigerator. I usually sliced off 3 ounces for my meal, buttered it, and let it warm to room temperature.

This bread can vary somewhat in flavor depending on the type of chocolate you use or the type of coffee you use. The recipe also calls for bran cereal so depending on the type of cereal you use, that can also alter the taste. However, I doubt that the varieties you use would make that much difference. Just use the best ingredients that you can afford. There are a lot of ingredients!

4 cups unsifted rye flour

3 cups unsifted white flour

1 teaspoon sugar

2 teaspoons salt

2 cups whole bran cereal

2 tablespoons caraway seed, crushed

2 teaspoons Instant Coffee

2 teaspoons onion powder

1/2 teaspoon fennel seed, crushed

2 packages active dry yeast

2 1/2 cups water

1/4 cup vinegar

1/4 cup dark molasses

1 square (1-ounce) unsweetened chocolate

1/4 cup (1/2 stick) margarine or butter

1 teaspoon cornstarch

1/2 cup cold water

Combine rye and white flours. Mix 2  1/3 cups of the combined flour mixture with the sugar, salt, cereal, caraway seed, coffee, onion powder, fennel seed, and undissolved yeast.

Combine 2 1/2 cups water, vinegar, molasses, chocolate, and margarine or butter in a saucepan. Heat over low heat until liquids are very warm (120 – 130 degrees). Margarine and chocolate do not need to melt. Gradually add to dry ingredients and beat 2 minutes at medium speed of an electric mixer, scraping bowl occasionally. Add 1/2 cup flour mixture. Beat at high speed 2 minutes.

Russian Black Bread Batter

Russian Black Bread Batter

Stir in enough additional flour mixture to make a soft dough. Turn out onto lightly floured board. Cover; let rest 15 minutes. Knead until smooth and elastic, about 10 to 15 minutes. Dough may be sticky. Place in greased bowl, turning to grease top. Cover; let rise in warm place, free from draft, until doubled in bulk. about 1 hour.

Punch dough down; turn out onto lightly floured board. Divide in half. shape each half into a ball about 5 inches in diameter. Place each ball in the center of a greased 8-inch round cake pan. Cover; let rise in warm place until doubled in bulk, about 1 hour. I like to let my bread rise in the microwave with a cup of very hot water. This is a draft-free environment and the cup of hot water makes the small area warm enough for the dough to rise. Important, don’t turn on the microwave!

Russian Black Bread Rising in Microwave

Russian Black Bread Rising in Microwave with Hot Water

Bake at 350 degrees 45 to 50 minutes until done. Meanwhile, combine cornstarch and cold water. Cook over medium heat, stirring constantly, until mixture starts to boil; continue to cook, stirring constantly, 1 minute. As soon as bread is baked, brush cornstarch mixture over top of loaves. Return bread to oven and bake 2 to 3 minutes longer, or until glaze is set. Remove from pans and cool on wire racks.

Russian Black Bread Cooling

Russian Black Bread Cooling

This recipe comes from my Fleischmann’s Bake-it-easy Yeast Book. I hope you bake this. It’s very good and has a lot of nutritional value! Das vadanya!

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Update On My Weight Loss Using The CalorieCount Website

29 Jun Fashion Model Silhouette

In a recent post I wrote about the website called caloriecount.about.com. I mentioned that it wasn’t very easy to learn (it wasn’t). However, I stuck with it and so far have lost 4 lbs. I attribute this weight loss to cutting back on fats, sodium, and over-sized portions. I also increased my activity level.

My goal is to lose 10 lbs so that my BMI will be in the healthy range.

The caloriecount website notified me that I had a sedentary lifestyle. Boy, my feathers bristled at that one! If MY lifestyle was sedentary, what was the lifestyle of people who didn’t work out and were couch potatoes?

Other than calorie logging, the website also allows you to enter activities you do each day. They would include: showering, driving, sitting at a computer, weight lifting, gardening, throwing out the trash, preparing meals, grocery shopping, aerobics, stretching, circuit training – the list is almost endless. Yes, this is tedious and time-consuming until you get the hang of it. I now have a clearer picture of my daily activity level and although I still don’t agree with them about having a sedentary lifestyle, I have to admit that losing 4 lbs without starving myself does say something.

I began entering my foods and activities May 29.  Today is June 29.  That’s about a pound per week of weight loss.

The website (and you) calculate what you want your ultimate weight to be and that determines what your calorie count should be each day. Mine is 1600 calories per day.  

I had the hardest time reaching my minimum daily values for potassium (4,700 mg).  Once I began to realize that sweet potatoes and butternut squash (two of my favorite vegetables) were high in potassium, I incorporated them into more meals and now reach my potassium level more often. Other Potassium rich foods: prunes, bananas, spinach.) Potassium may neutralize the heart-damaging effects of too much salt.

I knew that processed foods contained salt but I wasn’t aware that natural foods like white potatoes, spinach (yes, spinach), and fish contained high amounts of sodium! By themselves, you probably won’t go over your daily limit. But when you salt your foods or forget to read food labels as I did when I bought some blueberry bagels, each one having over 700 mg of sodium, you can quickly go over your daily limit of 2300 mg or 1 teaspoon of salt.

I was also heavy handed with olive oil and butter. Now, I measure by tablespoon what I put over my salads or my roasted veggies. Lately, I skip olive oil altogether and sprinkle my own homemade chicken stock when making my roasted veggies. It tastes just as good, maybe better.

I expect to use the caloriecount website until I imprint in my mind what portion sizes I need so that I can eventually forego the use of measuring spoons and cups. Yes, I’ve been weighing my foods like walnuts, golden raisins (another good source of potassium), and edamame (also potassium rich).

About a week ago, I decided that I didn’t need to enter my activities into the website any longer. I have a good idea in my mind how active I have to be each day.  Today I worked out AND I did the laundry. Usually I save laundry day just by itself but my stamina has increased and now to do both in one day doesn’t phase me.

The caloriecount website allows you to have snacks and I juggle my food entries to allow me snacking pleasure in the evening when I watch tv. Usually I have edamame, or frozen tart cherries, or grapes for a snack. Sometimes 1/2 slice of rye bread spread with blue cheese if I’ve gone light on the sodium intake earlier in the day.

I only had one evening when I was still hungry and went over my daily 1600 calorie limit by about 300 calories. I still ate smart though: 1/2 can of tuna, 1 cup brown rice, 1/2 tablespoon peach preserves, 1/2 tablespoon Dijon mustard (My own concoction that tastes Asian to me). When this wasn’t enough, I cooked a cup of mixed vegetables. Finally, I was satisfied. I must have been very active that day to still be that hungry!

Some days I felt stuffed and I didn’t want to eat my evening snacks…..but I had to in order to meet my daily requirements.  For example, sometimes I saved my almond milk (calcium) for my evening snack along with 1/2 oz of walnuts and maybe some fruit. Well, a couple of times I had to force myself to eat the snack because I am determined to meet my calcium requirements everyday! One particular night this week, I was so stuffed that I couldn’t stand the thought of a snack and skipped it altogether, to heck with not meeting my DV! (It wasn’t a calcium snack though. I eventually decided to get my calcium for breakfast every morning – OJ and almond milk.) I don’t intend to skip my snacks often.

Once I lose the rest of the weight, I won’t be limited to 1600 calories a day. I don’t know that I will continue to use the caloriecount website because I should have a good idea in my mind what I need to watch: sodium, fats, sugars and portion size. On the other hand, I do like seeing their graph showing that I met my iron, calcium, fiber, sodium, fats, saturated fats, potassium, carbohydrates, protein, Vitamin A, and cholesterol limits. (I think I named them all.) The graph shows if you’ve gone over or are under or are good.

If you need to lose weight, I highly recommend this weight loss website. Also, I should mention that I previously checked out other weight loss websites and none of them compared to caloriecount. It’s more thorough and contains more helpful information. It is worth the time you have to spend learning it. And, who knows, you may find it easier to navigate than I did!

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

My Nutrition College Course and a Follow-up Website

4 Jun sxc.hu michtur

When I was in college, I took the course Nutrition 304. This was no light course. I was the only non-nursing student in the class at the University of Evansville in Indiana.

University of Evansville Rick Lewallen 2005

University of Evansville (Photo credit: Wikipedia)

The year was 1985 and I was 5’8″ tall and 148 lbs. Sigh! I’m still 5’8″ but I’m not 148 lbs.!

I know my exact weight at that time because in this class we had to do a dietary project which consisted of logging information on data sheets recording our mood when we ate, the place where we ate, with whom, the times, the food and amount, and our observation.

Fruit basket (sxc.hu michaelaw)

Fruit basket (sxc.hu michaelaw)

If that wasn’t enough, there were also calculations that we had to do such as percentage of calories from fiber, fat, carbs, etc.  This was an 8-page project of instructions and forms which included an evaluation form where I had to make recommendations to myself for improving my eating habits and diet. It was thorough and tedious!

In case you’re wondering, I don’t remember all of this from memory, I stumbled upon the dietary project today tucked into my Nutrition Concepts and Controversies 3rd Edition soft cover text book (133 pages) that I’ve kept on my bookshelf all these years because it is excellent. I paid $27.95 for it. You can now purchase the 13th paperback edition (864 pages) on Amazon for $177.49! YIKES!

My project required that I record my food intake over the course of five days. My findings were that I rushed when I ate and needed to try to relax more before and during a meal. I was low on calcium, iron, and too high on fats. I improved my fiber intake and my carb intake during the project. 

Bell Peppers (sxc.hu ivanmarn )

Bell Peppers (sxc.hu ivanmarn )

It’s interesting that I notated that I felt bloated when I drank milk. It’s unfortunate that I didn’t pursue that because even though I was low in calcium, I’m sure the bloating feeling influenced the amount of calcium I consumed. If I didn’t work out so much and lift weights, I wonder if I would have had a broken bone or two by now because throughout the years, I really didn’t improve my calcium intake enough.

asparagus-and-tomatoes-sxc-hu-muffet1

Asparagus and Tomatoes (sxc-hu-muffet1)

In those days, I drank soda. My poison of choice was Dr. Pepper. It was shortly after this course that I gave up all soda. I also gave up beef. Many years later, I gave up ketchup (too much sugar). 

I received an “A” for the project and ultimately a “B” for the course. I was SO close to getting an “A” –  missed it by that much! 

Part of the reason that I bring all this  up is because I stumbled upon a website where you can log your food choices and activity level. It is an outstanding website: caloriecount.about.com

I had been logging my foods and activity previously on WebMD but it isn’t as detailed as caloriecount.about.com. There are over 250,000 foods listed in their database! There are over 5 million members. You can chose to keep all your records private, or you can share with the other members. 

One of the things I love about this website is that it is very detailed, and you know me, I love details! I can click a button and find out how many carbs I ate in a day and which foods had the carbs and the percentage of carbs in each of those foods! The same is true for sugar and other nutrients/vitamins. I learned I have been eating too much sugar without even realizing it! I don’t even add sugar to my coffee or my tea, yet I was getting too much sugar from the foods I ate. 

You get a nutrition report at the end of the day that shows whether you are too low, good, or too high for each nutrient/vitamin. This is very helpful because you can check how you are doing any time of the day and if you notice that you are too low in, let’s say calcium, you have the opportunity to correct that by drinking some milk, or eating some yogurt or consuming any food that contains calcium. I love this feature!

One of the great things about this website is that I have finally been able to get my needed amount of calcium each day. I am ecstatic over that!

One of the down sides to the site is that it takes a while to learn. I’ve been using it for two weeks now and I still don’t know everything about the site.  So, if you plan to use it, expect it to take some time until you get the hang of it. Keeping track of the foods you eat is the best way to lose weight. It’s been proven. 

Not only can you keep track of your foods and activity levels but when you mouse over words like sodium or potassium, you can click the link and it will take you to a page that explains all about it, listing the foods that are high in these nutrients. This website is like a continuation of my college nutrition course and it’s free!

There are two other levels to joining caloriecount.about.com. One is a Premium level for $3.33 per month. (One day free trial). The other includes a Dietitian service for $24.99 per month (Seven day free trial). I’m not pushing either, I’m just explaining what is available.

For the free service, you also have access to over 400,000 recipes, nutrition articles, a goal-setting page, and much more. I haven’t even scratched the surface myself.

So far I haven’t been able to lose any weight. I’ve been too busy trying to squeeze in all the vitamins and minerals that I need. Calcium, fiber, and potassium take a great deal of effort and planning for me.  I also made the mistake of buying bagels without reading the label. They contain over 700mg of sodium per bagel! They’re blueberry bagels so I don’t want to throw them out. Every day that I eat one, I’m over my limit for sodium.  They are also high in sugar. This is why I preach reading the labels. I don’t know why I forgot to do it for these bagels. Maybe because they looked so good!

It takes perseverance to meet your daily requirements but it’s worth it. I hope you will take a look at the caloriecount website. It might save you a broken bone!

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

My Radio Gig – An Update

13 Mar sxc.hu martwork ON AIR

As I mentioned in this post, I will be a speaker on Blogtalkradio on April 7, which isn’t that far away!

Microphone

Microphone sxc.hu katagaci Moi Cody

I wanted to give you more details about the show and also to give a heads up to my newer followers who may not have seen my first post on the link above .

The hosts of the show are The Wellness Coaches, Marilyn Jess and Tatiana Abend.

Wellness Coach Marilyn is a registered dietitian. You can learn more about Marilyn here. Wellness Coach Tatiana facilitates Vtrim© courses presented by the University of Vermont. You can learn more about Tatiana here.

If you would like to listen to their previous shows on Blogtalkradio, you can listen here. All their shows are related to health and wellness. Sound familiar? It is no wonder we’ve gotten together since we have the same interests: your good health!

My talk will be about humor and its relationship to your good health. This is a call-in show so if you have a question or a comment, feel free to call in. Every show is 11:00 a.m. Sunday morning. I will post the call-in phone number one week before the show.

sxc.hu martwork ON AIR

ON AIR sxc.hu martwork

My goal is that you take away some piece of information from my talk that you didn’t know before and that you enjoy your time spent with Marilyn, Tatiana, and me.

If you miss the show, it will be archived so that you can download it and listen to it any time from the Blogtalkradio website, or from the link on my post which I will publish on my blog following my talk.

sxc.hu drella RADIO

RADIO sxc.hu drella

I’m looking forward to it and hope that you are too!

P.S. If you have an entrepreneurial spirit and would like to know more about the creator of Blogtalkradio, its inception and what is in store for its future, (tuning in to Blogtalkradio on your car radio)

sxc.hu mans1ay3r  Car Radio

Car Radio   sxc.hu mans1ay3r

listen to the interview with our own WordPress Jacqueline Jax  and Blogtalkradio’s CEO Alan Levy.

Keep tuning in FOR YOUR GOOD HEALTH!

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Teaching Kids to Like Vegetables

12 Jul

MIKE EATING “CANDY” FOR BREAKFAST

It does your heart good when your child wakes up in the morning wanting to eat Sugar Snap Peas for breakfast. It just makes all the work in the garden worthwhile, you know?

He wolfed down those sugar snaps. I didn’t think I would have any left over to serve with a meal!

Not that I’m complaining. He still loves vegetables to this day and in fact loves to cook Thai dishes. If you’ve got little ones at home, you don’t have to force them to eat vegetables. There is a much easier way. Read on….

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

%d bloggers like this: