Home » Archive for November 2014

Is Meat Unhealthy? Part III

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When we consider the health impacts of eating meat, cardiovascular disease is the first thing that comes to mind.  Popular diet advocates often hold diametrically opposed views on the role of meat in cardiovascular disease.  Even among researchers and public health officials, opinions vary.  In this post, I'll do my best to sort through the literature and determine what the weight of the evidence suggests.

Ancel Keys and the Seven Countries Study

Ancel Keys was one of the first researchers to contribute substantially to the study of the link between diet and cardiovascular disease.  Sadly, there is a lot of low-quality information circulating about Ancel Keys and his research (1).  The truth is that Keys was a pioneering researcher who conducted some of the most impressive nutritional science of his time.  The military "K ration" was designed by Keys, much of what we know about the physiology of starvation comes from his detailed studies during World War II, and he was the original Mediterranean Diet researcher.  Science marches on, and not all discoveries are buttressed by additional research, but Keys' work was among the best of his day and must be taken seriously.

One of Keys' earliest contributions to the study of diet and cardiovascular disease appeared in an obscure 1953 paper titled "Atherosclerosis: A Problem in Newer Public Health" (2).  This paper is worth reading if you get a chance (freely available online if you poke around a bit).  He presents a number of different arguments and supporting data, most of which are widely accepted today, but one graph in particular has remained controversial.  This graph shows the association between total fat intake and heart disease mortality in six countries.  Keys collected the data from publicly available databases on global health and diet:


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Why I Hate Exercise

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Why I hate exercise and what to do about it


I am a health blogger, and I hate the word exercise.  I could be shunned and promptly escorted out the door of the healthy health bloggers' club for admitting such a thing. Perhaps you could deem me a fraud and I would understand.  Regular movement is a rather important part of this whole health bit, after all.  And, besides, how can I write asking you to try this strategy and this tool to improve your health and that of people you care about after such a proclamation?

But, allow me to back up a bit.  I said I hate the WORD exercise. It just feels like work, that word. And, frankly, I can get a bit bored with that word, too. I would much prefer to move my body and get my heart pumping in natural ways where my mind is occupied as well.  Occupied perhaps on the beauty of nature,  a great conversation or an athletic skill I am working on. Not, climbing a fake stair machine, bicycling in place or running while staring at a wall.

But despite hating the word exercise, I know I still have to do it.  Our bodies (and minds) require it. And, really, that includes yours, too!





How to Hit Restart in Your Exercise Routine

I do enjoy exercising so much more through an activity like hiking, skiing or kayaking for example, however, most days I don't have the luxury of being able to set that much time in my day to devote to that.  So, I do have to work in an exercise routine that can be fit into a busy week to stay fit.

Because I have gotten off track these last few months with sticking to that type of exercise routine, I have gathered some tips.   Here are a few ways I have found help me in the past when I got away from a routine and that others use to help them stay on top of their exercise game that I plan to borrow as well:


Don’t stop.  The easiest way to keep any good habit going is not to break it.  Although, sometimes that can't be helped.  I had a foot injury that started this whole "stopping the exercise routine" and I just have not gotten back into it as much as I should.  Try your best though to avoid long breaks in exercising as rebuilding the habit is more painful and takes more effort. I know!

Go steady and start easy.  Keep to it but don't start a program too intensely or you will be too sore to move or hate it so much, you will find an excuse to not keep to it.


Schedule it.  I think this really helps me.  If it is on my schedule or on my to do list, I love crossing it off! If I do it earlier in the day, I don't have the phone ringing to interrupt me, either. That whole 21 days to make a habit could be a myth though so just schedule it and keep scheduling it.










Don't let perfectionism get the best of you.  You will have good days and bad.  Don't let one less than stellar workout ruin your efforts.  Just keep going and you will have better days, too.

Play music to make the time pass.  Music is a great tool for elevating the intensity and enjoyment of your workout. Here are some playlists to help with that tip.

Let your outfit lead the way.  If I lay out my workout clothes the night before, I just slip them on first thing in the morning and get the exercise routine going early in the day.

Find a buddy.  When I walk my dog with my husband or neighbor in our hilly neighborhood, the time flies.  Also, taking a class with a friend or having a gym buddy can keep you motivated (or at least too embarrassed to back out).

Change it up.  Try to vary your types of workouts to keep the boredom at bay and give your body a break. Yoga mixed in with a run or a swim or kettlebells with some long walks and a pilates class, etc.

So, how do you stick to an exercise routine that you can fit in your schedule easily? Help me keep to mine and let me hear how you do it.

Need a bit more?


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Easy, Free Ways to Bring More Music Into Your Life

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Music is a powerful tool for your health and there are plenty of free ways to access it.

I wrote about the numerous ways music can play a role in benefiting our health over here.  Besides clocking those hours at the gym and creating nutritious meals, studies are showing us how simply listening to beautiful sounds can improve so many aspects of our health, too!

Many have music storage devices filled to the maximum with their favorite tunes, while others need to expand their repertoire a bit or just don't have the time to create playlists or the money to download them.  




Playlists for Almost Every Mood

So, if your cell phone isn't jammed with latest musical trends, but, incorporating more music in your life is something you are more interested in doing after you have learned how many ways music can benefit you, here is a nudge.  Below are a few ways to do just that.  First, a few suggested playlists you may enjoy based on whatever you may be doing or what kind mood you find yourself in:


A playlist to deflect a bad mood:  It's pretty much impossible to be in a lousy mood and listen to this at the same time! Some real toe-tapping. mood elevating oldies here!


A playlist for a fun night ahead:  This one could do the trick and is pretty fun, too!


A playlist to get the job done:  Ah, the not-so-fun: final exams. They are coming up for many right before winter break! So, these are for you, my dear daughters, who will be hitting the books extra hard soon! I hope this or maybe this can make it a bit more bearable!  

Or, perhaps you may prefer background noise to help you concentrate and get your work done. This cracked me up but I must say, it is really authentic!


A playlist for that special dinner:  You can certainly find a playlist here for whatever that special dinner could be - asking for a raise dinner with the boss to the romantic Valentine's dinner with your sweetie.


A playlist to workout with:  Exercising by music can really intensify your efforts to getting and staying fit.  Here are a few to choose from depending on what kind of tunes help you run a bit longer, lift a little heavier, or take on that challenging extra pose or two.


A playlist for the season:  Perhpas write a few holiday cards or wrap a gift or two while listening to some holiday cheer.  For those who celebrate the holiday, did you know, it's only five weeks until Christmas?


A playlist to heal the soul:  If you need to have yourself a good cry or want to ponder on the tougher sides of life, I guess you could go here.


A playlist for doing stuff:  Here is a general playlist that is mostly alternative that I have been enjoying lately doing just about anything - puttering about at home, driving, blogging, cooking. Or something more in the classical realm like this or this I enjoy as well.





Free Ways to Listen to Music On-Line

You may have great musical selections already on your phone, iPod or even old records, but if you just want to switch it up like I do, here are some places that I check out rather often to get access to great music based on my mood or the occasion:
  1. Spotify has over a million songs to please you.
  2. Pandora is a nice place to discover new artists.
  3. Grooveshark has the ability to allow you to share your choices.

Music is so personal and maybe none of these do anything for you.  So, please share what you enjoy. Another playlist, a song, a particular artist . . . who and what inspires you in the music department?

Need a bit more?

  • If you live in Austin, Texas or New York City, here is an interesting site for free concerts in those areas.  

Make sure you don't miss a healthy thing!
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Health Clicks: Whose Side Are You On?

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The side dishes rule at Thanksgiving. Vegetables like fresh pumpkin are beautiful.

The turkey gets all the attention at Thanksgiving, but for me, the true excitement and all the action at Thanksgiving belongs with the sides!  But, many of them can be very rich and loaded down with too much fat and cooked too long losing all the nutrients.  But, we have lots of help with undoing all that.

Food bloggers.  Gotta love 'em. They work so hard to bring us such beautiful bounty. Their original photographs, their tried and true recipes that they make and make again to get it just right to present to us.

So, food bloggers, thanks, thanks a lot . . . for inspiring me and so many others. Thanks for all your help to feed our families, to entertain our friends and make us look better doing it, and most importantly to nourish our bodies.




Pick a Side

Chose one of these seven delicious, healthy sides that some really talented bloggers created for a special day of thanks we celebrate here in America in a few short weeks:

1.  I love some crunch on the Thanksgiving table to offset all those creamy, luscious sides. I think the colors of this squash and fig salad from Allison presented on wooden plates would be so picture perfect harvest!

2.  Or . . . I think this salad would really wake up the taste buds with a kind of licorice, citrus snap to it. I think Helen got it just right here.

3.  You may fool everyone at your table because this looks like mashed potatoes but it's not. But, Jenn says it's just as comforting and silky and so good for our bodies!


4.  If you have any gluten-free abiding guests attending your Thanksgiving harvest, they will certainly be happy with this. Beth created this butternut squash dish that is spiced just right with a lovely little topping.

5.  Getting all the dishes on the table at the same time for big holiday meals with lots of people can be a brow-wiper. Just make sure you have a few make ahead dishes as well as at least one so simple you can do it with your eyes closed! Here is a simple one that Kalyn created that you can prepare mostly ahead and it's a classic side with a nice flavor twist.

6.  Com'on! You must serve at least one cruciferous vegetable at your table for all those cancer preventing glucosinolates. And, this one will not create any groans or get skipped over at your buffet. Jeanette added grapes to keep it a tad sweet and colorful, too.  And, this is really easy!!

7.  A generous bow is in order to the Native American Indians who taught European colonists to grow corn and therefore inspire this dish.  Everyone at your gathering will love this homey and pretty corn side and Phoebe made it dairy-free and gluten-free, too.



**Bonus:  And if it is extra cold where you are (and I hear a lot of the country may be in for a chilly holiday), here is a delicious and seasonal way to warm up - dairy-free, egg-free but oh so special!  I may just skip the pie and just have this!

Need a bit more?

Make sure you don't miss a healthy thing!
  • Join in on Twitter, Pinterest, and Google+, too! Just click on the "connect box" in the upper right hand corner to link in there, too.
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Entertaining: Should You Consider Place Cards At Your Next Party?

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Whether you plan to extend or accept invitations in the coming weeks, we are about to embark on a condensed time of entertaining - the holidays.  But, I am sure you don't need me to tell you that. After all, I was hearing Christmas music on the radio before Halloween!

photo of white napkin with place card in it for dinner party




Developing and deepening your relationships is important for leading a healthy lifestyle, and celebrations at the holidays can be an great time to reinforce your relationships, strike up new ones and take part in family traditions. If you are choosing to attend any events or hosting them soon, I ask: what's your reaction to assigned seating for dinner parties? Too stuffy? Too bossy? Too old-school? I think most people don't favor them.  But, I have learned to embrace them, and, in fact, I regret not creating them for some past hosting gigs, myself.  Here's why:






Benefits to Using Place Cards For Dinner Parties 

I do not suggest strong arming your guests into seating submission, but there are some good reasons to consider putting place cards on your next dinner party table:

Place cards show consideration.  Place cards can actually be quite welcoming.  They can even be a conversation starter if you get fun with it and use photos or other personal thought into making them for each individual.  The host took the time to think it through and place you where he or she thinks may work best for you.  Relax and trust your host's judgement.

Single guests or newcomers have a place.  Guests without a spouse or date or new friends sit right down and don't have to figure out where to sit and feel they are taking someone's spot.

Practice those conversation skills.  Being a mother, I love to watch my children as they get older engage and connect with family friends and family.  If they are seated next to someone they don't know as well or someone we know would be a great influence, they get one-on-one exposure to the guest they otherwise might not have had.


Give people a chance.   Preconceived ideas of who people are can really get in the way of connecting to others and family roles can go pretty deep as well. But, if you sit people next to each other they ordinarily do not gravitate towards, they may learn something new about each other and see that individual in a new light.

On occasions where I was assigned a seat at a table away from all the ones I knew, I ended up having some really interesting conversations and tossing my preconceived notions of some individuals right out the window.


Photo of white picket fence for mending fences


Create mended fences.   OK. This is a risk, but perhaps if you place two people that have a bit of a misguided grudge next to each other, they may be able to see the the situation differently and move on.

The food won't get cold.   I don't know about your family, but when we have a big crowd with open seating, people can really hem and haw over where they should sit and in the meantime, everyone's food gets cold.

Place cards are pretty.  Place cards can be a nice touch to your table decor. You can get really creative and have a lot of fun with place cards! Look at these clever ideas here or go with something more classic and simple and make place cards using a computer here.




How to Create Assigned Seating For A Dinner Party

If you decide on assigning those seats, consider this when creating those cards and where to place them:

Be the connector.  Help facilitate connections of both kinds: the business kind (a wealthy individual next to a brilliant creative mind with a great idea) as well as the romantic kind (two individuals you just know are meant for each other).

Seat talkers in the middle.  Talkative people are great to have in the middle of the table so they can engage in conversation on both sides of the table and keep the energy flowing.

Split up the pack.  Most etiquette books tell you to split girlfriends from boyfriends, husbands from wives, best friends from best friends so they can mingle and meet someone new.

Keep the sparks from flying. A good showdown might be entertaining for some, but certainly stressful for the host.  If two guests that have strong opinions (nothing wrong with that) but can't tolerate others' ideas too well (not so good), perhaps sit them next to someone who is less argumentative.

Have dessert elsewhere.  In case the seating did not go too well, cut your losses and plan a buffet for dessert and then everyone sits where they want.

So, what's your experience with assigned seating at parties? Thumbs up or down?

Need a bit more?

Make sure you don't miss a healthy thing!
  • Join in on Twitter, Pinterest, and Google+, too! Just click on the "connect box" in the upper right hand corner to link in there, too.
  • And, it would be a shame if you missed a health promoting post! Don't forget to enter your email address in the box in the sidebar, "Follow by email." 


photo credit: <a href="https://www.flickr.com/photos/49494891@N07/4582480626/">Special invite</a> via <a href="http://photopin.com">photopin</a> <a href="http://creativecommons.org/licenses/by-nc-nd/2.0/">cc</a>
fence: photo credit: <a href="https://www.flickr.com/photos/vamcmag/4835276352/">MizGingerSnaps</a> via <a href="http://photopin.com">photopin</a> <a href="http://creativecommons.org/licenses/by/2.0/">cc</a>









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21 Tips to Make Kitchen Clean-Up Faster and Easier

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Creating all those healthy meals can really create a kitchen mess! But, no more with these 21 tips and tricks to make kitchen clean-up go by faster, easier and a lot more fun!
You cook. Then, you clean. The two do go together . . . unfortunately.  I like the first part, but I could do without the later.

But, if you want to eat mindfully and healthfully and really know what you are putting in your body, it does require stirring a pot or two.  But, we can make cleaning those pots a bit less painful, can't we?







Cook With Less Mess


Try incorporating these kitchen clean up tips next time you find yourself reaching for your favorite pot and make cleaning it up a whole lot easier and a whole lot faster. I have included links here to recipes and other blogs with great clean-up ideas as well as some of my very favorite kitchen tools if you are interested. I only link to products I use and to be of excellent value:


1. Create a plan before you start.

The clean-up process actually can begin before you even get started cooking. When reading a recipe and meal planning, look at the recipe in terms of how much mess it will create, too.  I save the messier making meals for days when I have more time.


2.  Choose wisely.

One pot meal making can really cut down on messy clean-up.  Try these healthy ones or some soups and stews like these. Here is my favorite pan I use every day that is inexpensive, sears foods beautifully, is chemcial-free and cleans up like a champ!



3 - 6.  Clear the deck.

Create a clear path for easy clean-up later by taking these steps before you begin cooking:
  • Empty the dishwasher. Clean out the sink of any dishes in there too.
  • I think spoon rests can be too small sometimes for the mess I make. Rip off a generous piece of tin foil or use a dishcloth to set up next to the stove or area where you are cooking. Rest all your messy spoons, knives, measuring tools, etc. on it rather than the counter.  Wash the towel later or scrunch up the foil and toss. No counter clean-up.
  • Place the trashcan or large trash bowl next to where you are working. No walking across the kitchen with onion skins to scatter all over your clean floor.
  • Place a large bowl or bin filled with hot, soapy water next to dishwasher for dirty utensils, measuring cups and small plates to soak right after use to make them clean up easier and much faster.  Later, when loading the dishwasher, they are right there to directly place on the rack. 

7.  Make extra.

Always chop extra of food items you use frequently.  Go ahead and chop up that extra onion and store it covered in the refrigerator to use later and not have to create another mess.  Double that soup recipe and freeze, as well.  There is no clean-up in pulling a home-made soup from the freezer! Here is are great freezer storage option. These containers are glass (much healthier option!) and are oven safe too, which lessens clean-up (no transferring food to oven safe container) for all those extra servings of soups and stews you can make-ahead to save time.


8.  Pile it on.

Why chop herbs or garlic and ginger separately when they are going into the dish at the same time? Line those ingredients up together on your best cutting board and mince them together with fewer steps and less mess.


9.  Bigger may be better.

Work in a bigger bowl than you think you need. You’ll avoid a mess on the counter, and you won’t have to transfer contents to bigger bowls once that batter starts slopping over the edge.


10.  Drain it.

Do messy work in the sink. Stir those batters, marinades and spice mixtures in bowls set in the sink. Watch those spills easily float down the drain.


Creating all those healthy meals can really create a kitchen mess! But, no more with these 21 tips and tricks to make kitchen clean-up go by faster, easier and a lot more fun!


11.  Don't create unnecessary work.

I never wash a measuring cup that I was using to measure water. And if it is for rice or a dry grain, a simple wipe down should do the trick.



12.  Recycle.

Use the same tools again. Give the knife a wash and dry after to use again.  There is no need to dirty another one to use.


13.  Line up.

Use non-bleached parchment paper for roasting. Throw the vegetables on the pan and mix your additional oils, spices right on the pan and don't dirty another bowl to season the dish.  Line baking pans with parchment paper, too, for little clean-up after baking.


14. Whistle while your work.

Put on some upbeat tunes to make the clean-up team (hope you are not working alone!) work faster and have something to elevate the task. Or, you could always bring out your laptop and listen to a Podcast or a TED talk, too.


15.  Think chemistry lab.

The best dirty pot secret is baking soda and vinegar.  Sprinkle lots of baking soda in the empty dirty pot and pour inexpensive white vinegar over the stain and soda and watch it bubble and etch the mess away.  When pots and pans are really bad, I turn to this to make them look brand new again.


16.  Turn to paper.

Cooking in packets like this method makes your kitchen clean-up a dream.  Toss that parchment paper that steamed your fish and walk away.


17.  Don't let stains sit.

Wipe up spills as quickly as possible so that they do not set and bake on and take a lot longer to clean-up.


18.  Protect the innocent.

Keep laptops, cookbooks, and recipe cards covered loosely in plastic wrap or throw a towel over it so that splatters don't form on that expensive LED screen.



19. Load them right.

If you have one, load your dishes in your dishwasher properly.  Ensure there is room between dishes and utensils to allow the water to get in between them. And, don’t overload it.  You will just end up doing the dishes by hand (more work!) because the stains became baked on in the dishwasher.


20.  Get outside.

Choose grilling as your cooking method.  It keeps the mess outside and although cleaning your grill is necessary (and here is how), it is not needed as often.


21.  Create a film.

Give your measuring spoons or cups a quick, light mist with a cooking spray device before measuring out honey, molasses or syrup to ensure those food items pour easily with no mess.


So, that is 21 ways I make cleaning up my cooking creations less of a hassle. But, I really want to hear yours. Can you help and add to the list?



Need More?


So, do you have any tricks to add to the pile here so that we all can get out of our healthy kitchens a lot faster and easier. Please add in the comments.





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A Quick Energy Fix for The Afternoon Slump

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The afternoon slump can hit both our bodies as well as our minds.  We may find our posture slouching right along with our brain.  The demands of a busy day can really hit us and as we glance at our "to do" list for the rest of the day, we wonder how we are going to make it through.

Sound familiar? Maybe I can help.

Let's steady our energy levels right along with inching up our metabolism with a familiar ritual: afternoon tea. But, hold on! This tea is no ordinary afternoon tea. It has a bit of an island feel to switch it up from the many pumpkin flavoring foods we all tend to consume this time of year.  So, take a break with me from the pumpkin spice and let's head for the tropics, palm trees and all.  Grab your flip flops and pull out your blender, and, I promise, this will only takes a few minutes from that busy day of yours.





Ingredients to Increase Your Energy and Your Metabolism, Too

I wrote about a green tea called matcha here and the many health benefits, one of which is a nice, even energy boost.  It is a main ingredient in this tea, but, I have thrown in a few other metabolism boosters as well:
  • The EGCG found in green tea, and in much greater quantities in matcha, promotes fat-burning as well as many other health benefits.
  • Hemp seeds are full of protein that provides energy and polyunsaturated fatty acids (PUFA) which are a great anti-inflammatory and help your metabolism too.




Tropcial Matcha Energy Boosting Tea

Pop in a paper umbrella, sit back and sip this tropical energy boost and transport yourself to your favorite beach next time you feel the afternoon wilt coming on. You can make this tea ahead at home, too, and chill it in your refrigerator at work to reach for when that slump may hit.

Gather
  • 1 tablespoon matcha powder
  • 1 teaspoon organic virgin coconut oil
  • dash of vanilla extract
  • 1 cup almond milk
  • dash of cayenne pepper
  • 1 tablespoon hemp seeds
  • 1 teaspoon or a bit more raw honey
  • 3/4 cup frozen pineapple 
Now do this
  • Place all the ingredients in your blender.
  • Swirl and blend.
  • Watch your energy climb!

Go ahead and give us some tips on how you stay focused for your afternoons. Just post your energy boosting suggestions in the comments.

Need a bit more?

Make sure you don't miss a healthy thing!
  • Join in on Twitter, Pinterest, and Google+, too! Just click on the "connect box" in the upper right hand corner to link in there, too.
  • And, it would be a shame if you missed a health promoting post! Don't forget to enter your email address in the box in the sidebar, "Follow by email." 

umbrella: photo credit: <a href="https://www.flickr.com/photos/madamemeow/5466937178/">Madame Meow</a> via <a href="http://photopin.com">photopin</a> <a href="http://creativecommons.org/licenses/by-nc-nd/2.0/">cc</a>

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