Here we are... flu season! The schools are dealing with absences - both students and teachers, the workplace, too.
Why? I have a thought. I feel there are sporatic instances of colds and flu during the summer, but autumn hits and so does the flu. Could it be that it isn't only the weather? I think so. Think about it ... we all know as the weather cools and the humidity drops, we may reduce how much water we are drinking, we slip into comfort foods, baked goods ... and the holidays! October brings us Halloween ... CANDY! November and December bring us Thanksgiving AND Christmas... OVEREATING, COOKIES AND BAKED GOODS, THOSE WONDERFUL SUGAR-LADEN CANDIED SWEET POTATOES, SUGARED CRANBERRIES, PLENTY OF COMFORT CARBS, TOO ... MASHED POTATOES, STUFFING, AND CANDIED CARROTS! Add to all that the wonderful stresses of preparing for company, gift and food, shopping, planning, planning, planning ... more stress. It's easy to eat this and that while dealing with all the holiday fuss ... you may not be getting enough water or sleep, plus if you're working ... well, that just adds to it! But, that's not all ... New Years in January and Valentine's Day in February round it off. And, we cannot forget Easter ... Peeps, anyone? To me, it's no wonder people get sick from October to February. We can't forget that while we are dealing with holiday life, we probably aren't taking very good of ourselves, right? Overworking, overdoing, over eating, over partying. Yeah, that all takes it toll. So, what can you do about it ... for years I got sick every winter. That changed as I began to figure it out.
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Basically, as the graphic shows, Keto diets have more fat and fewer carbs and protein. But I think there's more to it than that. I believe the quality of our food is equally important. Soybean oil, corn oil, canola oil are all fats, but olive oil, walnut oil, and MCT oil are better for you. So, it's not just making your numbers work, it's about giving your body the best, nutrient-dense foods you can.
Now, what's the difference? Keto is VERY low carb, high fat diet that has gained popularity recently. To me, the downside of Keto is the difference between good Keto and bad Keto. There are many products on the market that are Keto, but the ingredients used do not suit my understanding of healthy eating. Over-processed, artificial sweeteners, and substandard ingredients seem to be the norm. Good Keto, on the other hand, uses nutrient-dense ingredients and real food. That is my personal preference. Regardless of good or bad, Keto restricts carbs to 50 grams or fewer per day. This puts your body in ketosis which promotes the use of fat as a primary fuel source. Pros:
Low Carb restricts carbs, such as grains, rice, and starchy vegetables, to 10 - 30% of your overall caloric intake, which may lead to weight loss. A low carb diet is a way of eating that restricts carbohydrates, mainly from grains, sugar-sweetened beverages, and bread. Studies suggest that a low carb diet comprises 10–30% of calories from carbs, although there is no set definition. For a healthy person who consumes 2,000 calories per day, this equals 50–150 grams of carbs. When following a low carb diet, it’s common to increase your intake of protein, healthy fats, and vegetables to replace the carbs and promote fullness. Also, by restricting carbs, you eliminate many high calorie foods from your diet. All these factors may work together to reduce your overall calorie intake and promote weight loss. A low carb diet has been linked to several health benefits in people with diabetes, including weight loss and improved blood sugar control and cardiovascular risk factors. It’s also commonly used to induce weight loss. While a low carb diet may not be for everyone, it can be a viable weight loss option for most healthy people. Pros:
So, the choice is yours ... my choice is low carb or rather smart carb.
First, what is it? Wikipedia says, "Kimchi, a staple in Korean cuisine, is a traditional side dish of salted and fermented vegetables, such as napa cabbage and Korean radish, made with a widely varying selection of seasonings including gochugaru, spring onions, garlic, ginger, and jeotgal, etc. It is also used in a variety of soups."
It can be seriously spicy or mild depending on what you choose to purchase. I'm a wimp so I opted for the most mild I could find. I tried it as it is and I knew instantly that wasn't going to work for me! Yuk! I kept telling myself 'it's good for, it's good for you' ... yeah well, I didn't care. But, fermented foods, like kimchi, are great for the gut! I started looking for recipes I felt I could enjoy. I started with Kimchi Fried Rice and I'll have to admit, it was yummy! Each day whether the chirping of the birds or the interruption of a buzzing alarm clock announce the new day to me I have a choice. Sometimes I choose well all day … sometimes part of the day … or sometimes I don’t choose well at all. I am, after all, human. Today was no different. It’s Labor Day and since I didn’t have to work, I delayed my usual weekend activity until today … menus, shopping lists, cooking and baking for the week. It is not a burden for me at all as I love to do it, but trying to keep my cholesterol numbers within the normal range does take a bit of planning just like any other medical condition. Opting to bypass the prescription solution, adjusting my diet and lifestyle was the way to go for me besides I hate the side effects of medications. To date, removing saturated fats, high sugar foods, and other foods was a better choice for me. So here is a list of what I’ll be eating this week - in no particular order … (recipes and links included!):My Favorite Sandwich
A large, fat slice of tomato with plenty of fresh spinach and a bit of olive oil mayo, salt and pepper on whole wheat bread. And a good, crisp dill pickle. No chips. No fuss. A simply delightful sandwich. MorningStar Hickory BBQ Riblets with smashed red potato with fresh chopped spinach and a side of steamed broccoli. Smashed Red Potatoes with Spinach
Salad in a Pita
My Favorite Salad
Eggs My Way
This is good for lunch or dinner, too. So, there you have it … of course, I eat more than what is listed above but honestly, those are my staples … rarely does a week go by without eating the majority on these foods. Got a recipe you love and want to transform it into a more heart-healthy dish? Let me know … maybe I can help you make some adjustments. As the French would say, Bon appétit! (Enjoy your meal.) So, what's the big deal about eating anti-inflammatory foods? Well, apparently chronic inflammation has been linked to cancer, heart disease, diabetes, arthritis, depression, and Alzheimer's. Yuk!
But, I love hamburgers on a bun with a few potato chips! Am I doomed to never enjoy a burger again? I think not. However, I do believe moderation is key. So, will a burger kill me? Maybe eventually, but I believe it you surround yourself with plenty of anti-inflammatory foods (see list below), a burger now and then won't hurt. Well, while I switched to an anti-inflammatory diet and not much happened. That's when I learned about lectins which voids the following list in many cases. So, the bottom line is if you feel well, don't have much belly, and no digestive issues ... go for it! But, if you're still struggling you might want to look at lectins. What do you think? Here's a list of anti-inflammatory foods to eat in abundance!
So, what's the big deal about eating anti-inflammatory foods? Well, apparently chronic inflammation has been linked to cancer, heart disease, diabetes, arthritis, depression, and Alzheimer's. Yuk!
But, I love hamburgers on a bun with a few potato chips! Am I doomed to never enjoy a burger again? I think not. However, I do believe moderation is key. So, will a burger kill me? Maybe eventually, but I believe it you surround yourself with plenty of anti-inflammatory foods (see list below), a burger now and then won't hurt. Well, while I switched to an anti-inflammatory diet and not much happened. That's when I learned about lectins which voids the following list in many cases. So, the bottom line is if you feel well, don't have much belly, and no digestive issues ... go for it! But, if you're still struggling you might want to look at lectins. What do you think? Here's a list of anti-inflammatory foods to eat in abundance!
Need a way to increase your intake of vegetables ... fiber ... nutrition? Try stuffing it ... vegetables, that is! Nature has provided us with the most amazing bowls!
Rather than eating a baked potato dripping with butter, sour cream, salt and pepper, try ... Twice Baked Potatoes Scrub two large Idaho potatoes. Pop them into a 425 degree oven for 45 minutes to an hour. They’ll be done when the potato ‘gives’ a little when you give it a squeeze. When cool enough to handle - I never wait long enough - cut it in half the long way and scoop out the potato into a large bowl leaving about a quarter inch inside the skin. Smash the potato gently. Add a bit of plain yogurt, a little butter and a little salt and pepper. While the potato is still quite warm, add:
Serves 4 people or 2 if you use the twice baked potatoes as a main dish ... which I often do! There are endless variations to these potatoes ... what’s your favorite? Stuffed Zucchini
Cut a thin slice of the top of the zucchinis and scoop out the inside of the squash leaving the shell. Diced scooped out zucchini and place in a large bowl. Drizzle the insides of the squash with olive oil and bake for 20 minutes. While the squash shells are in the oven, start browning your ground meat, when the meat is almost brown, add the onions, eggplant, and diced excess zucchini, and cook until the eggplant is soft. Add the remaining ingredients and cook for another 5-10 minutes. Pull the shells out of the oven and stuff them all as full as possible with the meat (or meatless) mixture. Put the stuffed zucchinis back into the oven and bake for another 30-40 minutes. You may need less time for smaller zucchinis. Stuffed Peppers
Bring the broth to a boil in a saucepan, add the couscous, cover the pan and remove it from the heat. Meanwhile, bring a large pot of water to a boil. Cut the stems and top half inch off the bell peppers and scoop out the seeds and membranes. Boil trimmed peppers for 5 minutes, then drain them upside down (Note: I usually skip this step as I like my peppers a bit crunchy.) Heat oil in a nonstick skillet. Add onion, zucchini, yellow squash, fennel seeds, oregano, and salt. Cook, stirring frequently, for 5 minutes or until vegetables are softened. Remove from heat and stir in the tomatoes and chickpeas. Using a fork, scrape the couscous into the skillet and toss with the vegetables. Stir in the crumbled feta. Place peppers upright in the baking dish and fill them with couscous. Bake 15 minutes. Serve immediately. Read more about this recipe. Stuffed Eggplant
Trim the stems from the eggplant, and cut them in half lengthwise. Cut the pulp from the center of each half, leaving about a half-inch shell. If your eggplants are large, soak them in a quart of water with an added tablespoon of salt for 10 minutes to remove any bitter flavor. Remove the eggplants from the brine and rinse off the salt then pat them dry. Cube the pulp into a medium dice. Place a large saute pan over moderate heat, then add the oil. Once the oil is hot, add the onion, garlic, zucchini, pepper, and cubed eggplant. Cook, stirring until very tender, about 5-7 minutes. Add the tomato sauce, tomatoes, olives and seasonings and heat through. Lightly spray the cut edges of the eggplant with nonstick cooking spray, then spoon a quarter of the mixture into each shell. Top each eggplant with a quarter of the cheeses. Place in a baking pan coated with nonstick cooking spray. You can add other vegetables like mushrooms, hot peppers, shredded carrots if you've got them. Bake for 20 to 25 minutes or until the eggplant is hot and the cheese is bubbly. Stuffed Tomatoes Stuff your favorite salad into a fresh tomato! Cut the top off a tomato, scoop out the pulp (you can save it for chili or spaghetti sauce) and fill with your favorite chicken salad ... or tuna salad ... or salmon salad ... or pasta salad! The variations are endless! |
AuthorI'm old. I'm experienced. I'm healthy. What else do you need to know? Archives
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