Holidays

Happy 4th of July! I hope everyone had a great holiday! This morning I made my way over to the Aksarben Village Farmers Market over by the new Wohlner’s neighborhood grocery on 60th and Center. Despite the fact that it was pouring, the market was rather crowded! Among an assortment of free samples, I came home with some zucchini (both round and oblong in shape), carrots, eggs, lettuce, grape tomatoes, corn, and coffee from Caffeine Dreams, a local coffee shop here in Omaha. I got English Toffee, Sumatra, and Pumpkin Spice; all of which smell absolutely amazing!

After the farmers market I was ready to go somewhere indoors to dry off, so I headed to the bookstore (one of few places open on holidays). I was only looking for one book in particular, but naturally came home with three books instead!

1. The Mediterranean Diabetes Cookbook by Amy Riolo: I saw this book advertised in the May edition of Today’s Dietitian and had to have it. The Mediterranean diet is known to be one of the healthiest in the world due to the use of lean meats and fish, healthy oils, and a variety of fresh fruits and vegetables providing fiber, omega-3 fatty acids, and antioxidants. These recipes can help lower blood pressure, control blood glucose levels, and lower your risk for heart disease; regardless of whether or not you have diabetes anyone can benefit from the Mediterranean diet. The recipes in this book sound so tasty I can’t wait to cook some Mediterranean cuisine!

2. What to Eat by Marion Nestle: The book is about uncovering the true meaning of product labels, marketing jargon, and how big food companies try to influence our choices. In this guide to sensible food shopping and healthy eating Nestle offers advice about which food trends to embrace and which to trash.

3. Local Flavors by Deborah Madison: Ever since I read Animal Vegetable Miracle where Barbara Kingsolver constantly references this book, I have been wanting to get it. This book is all about cooking and eating seasonally and locally from your neighborhood farmers market. It offers one-of-a-kind ideas and recipes for those unique farmers market finds; not to mention all of the gorgeous pictures that fill the book cover to cover.

(All of these books remind me that I need to do some updating on the Read Chic page…I’ll work on that tomorrow, sorry for being so behind on things lately!)

The rain finally let up around 6pm and I was finally able to go for my 8 mile long run. I took a nice long stroll through a couple parks around my neighborhood and returned home to a backyard barbeque where turkey sausages were being grilled for dinner. I also listened to Women & Money by Suze Orman on my ipod while I ran, nothing like a little financial advice while you sweat!

There are not too many fireworks going on tonight due to the rain earlier today, but I was still able to enjoy a festive 4th of July dinner while watching fireworks on tv! I just finished putting together a couple Quick Breakfast Stratas using my farmers market produce! I will pop those in the oven tomorrow morning for the family for breakfast!

Happy 4th everyone!

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Happy Easter!

What candy are you choosing to eat this Easter? Check out the nutritional information of these common candies found in Easter baskets everywhere.

If you are trying to watch your waist line this Easter, stick with jelly beans; they are generally fat-free and you can get a larger quantity of candy for few calories (14 jelly beans is about 150 calories). Stay clear of the solid milk chocolate bunny as this candy is 210 calories and contains over 10 g of fat (7 g of which are from saturated fat!).

Jelly Beans: 14 pieces = 150 cal, 0 g fat, 27 g sugar

Mini Robin Eggs: 24 pieces = 170 kcal, 5 g fat (4.5 g from saturated fat), 28 g sugar

Peanut Butter Egg: 1 egg = 90 kcal, 5 g fat (2 g from saturated fat), 8 g sugar

Crème Egg: 1 egg = 170 kcal, 6 g fat (3.5 g from saturated fat), 25 g sugar

Milk Chocolate Bunny: 40 g = 210 kcal, 11 g fat (7 g from saturated fat), 24 g sugar

Hope everyone has a wonderful holiday!

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In honor of Chicago’s observed St. Patrick’s Day (the Saturday before St. Patrick’s Day), the river has been dyed green and Irish soda bread is baking in my kitchen!

After a trip into the city to see the river, countless drunks in the streets, and a quick lunch at Fox & Obel Cafe, I came home to bake some soda bread. I got the basis for this recipe from tasteofhome.com.

Ingredients:

• 2 cups all-purpose flour
• 2 Tbsp brown sugar
• 1 tsp baking powder
• 1 tsp baking soda
• 1/2 tsp salt
• 2 eggs
• 3 Tbsp butter (I used Earth Balance)
• 3/4 cup low-fat buttermilk
• 1 cup raisins
• 1/2 tsp caraway seeds
• 1 Tbsp sugar (I used raw turbinado sugar)

In a large bowl combine flour, brown sugar, baking powder, baking soda, salt, and caraway seeds. Cut in butter until mixture is crumbly. In a separate bowl whisk together one egg and buttermilk. Pour over flour mixture and stir until moist. Add raisins and knead together on a floured surface until well combined and ingredients hold together.

Form a circle loaf and cut a deep X in the middle of the loaf. Whisk last egg and brush loaf with egg. Sprinkle with sugar. Bake for 30 minutes at 350*F until golden brown.

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Happy New Year! I hope everyone had a fun, safe evening last night and are thinking about healthy ways to start off the new year!

So what’s my big 2010 resolution?

Well…(drum roll please)…I am officially going vegan!

I have been a vegetarian on and off for the past 8 years of my life and am now up for a new challenge, veganism. Upon recently reading a number books regarding animal cruelty and the health benefits of a diet based on all-natural foods grown straight from the earth I feel like becoming a vegan is the lifestyle I’ve been searching for (see below for resources)

The United States food industry has become so corrupt, unnatural, and secretive with what goes on behind closed doors that I can longer justify supporting it. From inhumane slaughterhouse conditions (for both animals and workers) and feeding unnatural fattening corn-based diets to animals, to milking cows with painful machines that overwork their utters and breeding animals for the sole purpose of slaughtering them, the food industry has taken a turn for the worst. In a society of supply and demand, I do not wish to continue fueling the fire of a food industry that justifies such actions. I do not believe that animals need to be killed to provide me with food; there are plenty of other plant-based foods that can provide me with the nutrients I need without harming innocent, helpless animals. I realize that the definition of the food industry mentioned above does not characterize ALL United States farms; there are in fact a handful of organic farms that raise and treat their animals in an ethical manner. While I commend these brave farmers for what they do, my small student budget does not allow me purchase the great products that come from such farms on a regular basis.

I do not think veganism is perfect or that everyone should become vegan by any means, but I think it encompasses all of what I personally believe about the foods I want to fuel my body with. It is a shame that some people think that vegans have to settle for boring, tasteless foods because I feel like becoming vegan will open up a new window of opportunity for me to try and experiment with new foods that I otherwise may have never discovered. There are so many new and unique foods at our fingertips in the markets today that it is a shame we do not all take advantage of them. Not only have a chosen veganism for the sake of animals, but as a future dietitian, I believe there are also a number of health benefits associated with a vegan diet. The typical American diet, high in animal fat, cholesterol, and sodium has contributed to the astronomical number of people in this country with heart disease, obesity, diabetes, and hypertension. The American Dietetics Association reports that both vegetarian & vegan diets as associated with reduced risks for all of these conditions.

Vegan foods (fruits, vegetables, whole grains, and beans) are all low in saturated fat and cholesterol and are great sources of fiber, vitamins, and minerals. There are plenty of plant sources including beans, tofu, and whole grains to obtain protein from. There are a number of great vegetables loaded with calcium including broccoli, kale, and soybeans just to name a few and iron sources include spinach, beans, and soy products. As a nutrition student I am fully aware you cannot get vitamin B12 from food sources other than animal products and therefore buy fortified foods such as soymilk and breakfast cereals that supply me adequate vitamin B12.

I am still unsure about how I feel about consuming honey and gelatin and thus will continue consuming both products until my research convinces me otherwise. I realize that this will be a slow process and I will learn more as I go along.  I have researched and toyed with the idea of going vegan for the past year and am finally ready to take the steps to change my life for the better and begin living my life based on beliefs that I am confident about. I am not completely sure whether this will be a temporary or permanent change, but I am excited to see where the challenge takes me!

Resources that have inspired me to go vegan:

• Skinny Bitch by Rory Freedman: a humorous and informative book that will make you think twice about the foods you put in your mouth.
• Slaughterhouse: The Shocking Story of Greed, Neglect, and Inhumane Treatment inside the U.S. Meat Industry by Gail A. Eisnitz: this book documents Gail’s journey as she visits meat packing plants around the United States and the stories of the slaughterhouse employees she encounters along the way.
• Food Inc.: witness “behind the scenes” footage of the United States food industry with this outstanding documentary.
• Food Matters: this documentary will open your eyes to the power of food and the importance of the vitamins and minerals they contain.
• This Crazy Vegan Life and Cooking the Whole Foods Way by Christina Pirello: Christina Pirello from the PBS cooking series Christina Cooks is a vegan who is a firm believer in the macrobiotic diet. She has a lot of really good information in her books as well as delicious and easy recipes for any cook!
• Vegetarian Times magazine: the delicious recipes in this magazine have inspired me to cook vegan meals and I have been pleasantly impressed!

Other things I hope to accomplish in 2010 include running a half marathon and increasing my blog readership!

What is your New Year’s resolution?

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The holiday season is in full swing and you know what that means, Christmas parties! But along with the fun of Christmas parties comes lots and lots of food and drinks! So how are you going to keep your diet under control this year?  Follow these healthy tips to help you stay slim while still enjoying the party!

• Eat a snack before you go – Going to a party on an empty stomach may cause you to overindulge. Have a healthy snack before you leave to prevent yourself from making unhealthy choices on impulse at the party.
• Decide before you go what you will eat – Setting a goal for yourself before the party can be helpful. Tell yourself that you will only eat one of grandma’s famous peanut butter cookies or only a bite of aunt Martha’s bread pudding to help keep you on track once you get there.
• Bring your own healthy dish to share at the party – Worried that the parties you are attending this year won’t have anything that fits into your diet? Make a healthy dish to bring along! You’ll be surprised to find out that other attendees will be glad you did!
• Stand clear of anything creamy, crispy, and fried – It’s safe to assume that creamy and fried foods are high in fat and may sabotage your diet. Stay near the veggie tray instead and avoid these high-fat foods.
• Have a glass of water between each drink – To avoid overindulging in cocktails, alternate between a cocktail and a glass of water throughout the night. Drinking water will ensure you stay hydrated and prevent you from making poor food choices later in the night.

How do you plan to stay healthy at holiday parties this year?

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