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Showing posts from May 16, 2010

Balanced Vegetarian Meals

A few creations from my kitchen....

Broccoli-Tofu Bake
1/2 cup chopped onion
2 cloves garlic (shredded/chopped)
2 cups broccoli (I used fresh but you can use frozen)
1 cup mushrooms (chopped)
1/2 large green pepper (chopped)
Olive oil

1 egg
1/2 container firm tofu
1 tbsp water
1 tbsp peanuts
1 tbsp horseradish mustard
2 tsp olive oil
1 tsp basil
1 tsp nutmeg
1 tsp pepper
2 tbsp Parmesan cheese

1. Preheat oven to 350 degrees.
2. On a non-stick pan w/ a drizzle of olive oil (1 tsp), cook veggies (1st 5 ingredients) until slightly golden (5-10 min)>
3. While veggies are cooking, blend tofu and rest of ingredients/spices until soft. May need to add 1-2 extra tbsp water to get the tofu mixture going.
4. In a large baking casserole dish (with a little non-stick spray), spread out sauteed veggies.
5. Pour tofu mixture over veggies and spread out with spoon until evenly spread over veggies.
6. Bake for 20-30 minutes or until sauce slightly begins to bubble (or firm).
(This was SO good. It doesn't taste…

Balanced meals

According to the USDA (http://www.pyramid.gov/guidelines/index.html):
The Dietary Guidelines for Americans give science-based advice on food and physical activity choices for health. The 2005 edition of the Dietary Guidelines remain the current guidelines until the 2010 edition is released.

What is a "Healthy Diet"?
The Dietary Guidelines describe a healthy diet as one that
* Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products;
* Includes lean meats, poultry, fish, beans, eggs, and nuts; and
* Is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars.
-The recommendations in the Dietary Guidelines and in MyPyramid are for the general public over 2 years of age. MyPyramid is not a therapeutic diet for any specific health condition. Individuals with a chronic health condition should consult with a health care provider to determine what dietary pattern is appropriate for them.
-MyPyramid helps individuals use…

Lastest news

I just finished my last two newsletters for this month -ADA times and Vegetarian Nutrition Update (both from the American Dietetic Association).
Here are some research briefs for your entertainment:

ADA times (Spring 2010, Volume 7/Issue 3)
(If you'd like the respective journal for the articles I listed, just let me know)

Lunchtime Coffee Break Best for Fighting Diabetes
-People who drank coffee with lunch were 1/3rd less likely to develop type 2 diabetes over several years than non-coffee drinkers. This was true for decaf and caffeinated coffee, with or without sugar, but drinking coffee at any other time of the day didn't influence diabetes risk.

Higher fast food prices lead to lower weight and diabetes risk
-Both weight and diabetes risk decreased for people in communities where fast food prices increased. The study also showed that the reverse was true: When fast food prices decreased, consumption, weight and diabetes rose.

Mediterranean Diet may aid those undergoing fertility …

One Nation, Overweight & One healthy quinoa salad

Thank you Sean C. (Recoverbetter.com) for reminding me to record One Nation, Overweight tonight on CNBC. It airs at 10pm (EST).
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I have my opinion on the state of our nation as it relates to the correlation of the lack of physical activity and the rising obesity crisis. I also have my feelings relating to the struggles of overweight individuals who are extremely active. However, I am going to watch this special before discussing my thoughts.
Do you have any comments, thoughts, speculations before watching this special?
Here is an article from The New York Times.

Big Nation. Big People. It’s Clearly a Big Deal
By ALESSANDRA STANLEY
May 18, 2010
There are two Americas.

One is a ruling minority of the healthy few who rely on vegetable gardens, personal trainers and spa getaways to stay fit. The other is the majority of Americans, who are overweight or obese, many of whom risk their own form of assisted living — XXXL clothes, mobility scooters and diabetes treatments that can tip …

Yappy Hour

Late Sunday afternoon, Karel and I had the pleasure of taking Campy to downtown Jacksonville for Yappy Hour. I had never been to the Jacksonville Landing (in my 3 years of living in Jacksonville) and I was ready to treat myself to some real ice cream (I assumed there was an ice cream place down there).
I heard about this event from my good friend Laura (Beethoven's mommy). I just love exposing Campy to new things, especially when other dogs are involved. Campy is still too much of a big boy in a small body around big dogs but he just loves sniffing the little ones.
According to this event you are to "B.Y.O.D" (bring your own dog). There was live entertainment, free prizes, drinks specials and the crowning of the King and Queen of Yappy Hour!

Of course we had to enter Campy into the free contest! We filled out a card telling the judges how wonderful and special he is and how much we love him. Of course, every person there (all 40 of them!) said the same thing about their do…

Weekend training and furry friends

Two quality long days of training are done.
Although I had a tentative schedule of what I would do this weekend, Karel decided to change things up for me and challenge me on the bike. I was all for it.
On Sat I rode with Karel and the Open Road group for a very fast 35-mile ride. I can think back to a few months ago when this 25+ mph ride was a "barely hang on" ride for me but on Sat, I was just chillin' in the back on my tri bike. Karel was taking it easy in the back until he got a flat around 20 miles into the ride. He told me to keep on going and that he would just do his own thing after he quickly changed his flat (It takes him all of 2 min. to change a flat).
After the ride I gathered my fuel belt, garmin and visor, put on the running shoes and headed out for a run.
My piriformis syndrome came back very strong after our long week of traveling and I expected it to happen. Even with a week of cardio recovery and a little strength training(Mon off, Tues, Wed, Fri swim…