Healthy Habit Challenge-Stop Eating At Night---YIKES!

This challenge is going to be a toughy--at least for me!  I challenge you to stop eating at least 12 hours before your typical breakfast time.  In other words, cut out the night time eating!
According to Simple Steps, our bodies digestive and circulatory systems need at least 12 hours of rest daily.    Research shows that when you stop eating at night, you will wake up feeling less bloated (and avoid a junk food hangover). What better way to start the day, right?

I am not one for over deprivation, actually I don't like depriving myself at all, so if you are a big night time snack you may want to take this in steps and gradually push back your over night "fast".  Perhaps start at 8pm, than 7:30, than 7, then nothing after dinner.  Be sure skip breakfast-it will now be just as intended (breaking the fast) and even more vital to healthy lifestyle.

Here's a great tip: Whatever you are craving at night, allow yourself to have it the next morning, you won't feel deprived and you'll have the whole day to burn it off.  More than likely you won't even crave it anymore in the morning!

Quinoa Corn Chowder

Ingredients:

• 3/4 cup quinoa
• 1 - 2 Tbsp olive oil
• 2 medium potatoes
• 16 oz pkg frozen corn kernels OR 4 ears fresh corn on the cob
• 4 cups vegetarian soup stock or water
• 1 cup chopped green beans
• 1 celery stalk, diced
• 1/2 lg red pepper, diced
• 2 - 3 cloves garlic

• 2 thin slices fresh ginger
• 1/2 jalapeno pepper, seeded
• 1 tsp gr coriander
• 1 tsp paprika
• 1/2 tsp dried oregano leaf
• 1/2 tsp dried thyme leaf
• 1 bay leaf
• Salt and fresh ground black pepper to taste
• 2 Tbsp chopped cilantro OR 2 scallions sliced, tender greens & whites
• More Heat: Add 1/8 - 1/4 tsp chipotle pepper powder

Stovetop Directions:

1. Soak the quinoa 15 minutes or more
2. Rinse a couple of times, then drain into a colander
3. Peel & mince the garlic, jalapeno and ginger
4. Wash and trim the celery, slice lengthwise, then crosswise to dice
5. Seed and dice the red pepper
6. Peel and chop the potatoes in bite sized pieces
7. If using fresh corn, peel and slice the kernels off the cobs
8. Heat the olive oil on medium low in a large dutch oven
9. Sauté the garlic, ginger, celery, & jalapeno 5 minutes
10. Add the potatoes, green beans and red pepper, sauté 5 minutes
11. Stir in the oregano, thyme, coriander, paprika and bay leaf
12. Add the quinoa
13. Add the soup stock or water, bring to a boil, cover and simmer 20 minutes
14. Add the fresh or frozen corn, cook 5 - 10 more minutes
15. Add salt & pepper, cilantro or scallions

Crockpot Directions:

1. Sauté jalapeno, ginger & garlic in oil. Add potatoes, red pepper & beans, sauté 5 minutes
2. Combine all ingredients except corn & cilantro or scallions in a large crockpot
3. Cover and cook on low for 3 - 4 hours
4. Turn heat to high, add the fresh or frozen corn kernels, and cook for another 1/2 hour
5. Stir in the cilantro or scallions, salt & pepper to taste, and serve

Deceptively Delicious Blueberry Oatmeal Bars

Non Stick Cooking Spray
2 c old fashioned oats
1 1/4 c all purpose ( I prefer ww) flour
1/2  sugar-for some reason maple sugar sounds yummy for this recipe-the conversion is 1/2 the amount of maple sugar for amount called for in the recipe)
1/4 tsp baking powder
1/4 tsp cinnamon
1/4 tsp salt
1tsp vanilla
3/4 c margarine
1 c low-sugar blueberry preserves
1/2 c spinach puree

Pre heat oven to 375

Coat 8X8 baking pan with cooking spray

In Large bowl, combine all dry ingredients and vanilla

Cut in the margarine until the mixture resembles coarse meal and is no longer powdery.

Press 1/2 of the mixture firmly into the pan.  Bake until lightly brown around the edges (13-15 minutes)

In another bowl, mix the preserves with the spinach puree.

Spread the blueberry mixture over the partially baked oats then sprinkle the second 1/2 of the oats mixture on top.

Bake until topping is slightly browned or 20-25 minutes.

Cool on rack before cutting into 12 bars.

Deceptively Delicious Tortilla "Cigars"

1 c sauteed or roasted chicken  (tofu or veggie of your choice would work, too!)
1/2 c shredded cheddar
1/2 c yellow squash puree
1/2 c carrot puree
4 ounces cream cheese
1/4 tsp garlic powder
1/4 tsp salt
6 large burrito size ww tortillas

Preheat oven to 350

In large bowl, stir together protein, cheese, squash and carrot purees, cream cheese, garlic powder and salt

Cut tortillas in half.  Place 1/2 a tortilla on your work surface with the straight edge facing you.

Spread about 2 TBS of the filling along the edge from one side to the other.

Staring at the edge, roll the tortilla into a cigar shape and place seam side down on a baking sheet

Bake until browned-about 4-5 minutes

Let cool before serving

Back to Work Lunch Ideas for Mom and Baby-Tofu Nuggets

Deceptively Delicious Tofu Nuggets (you can easily sub for chicken)

1 c ww breadcrumbs
1 tbs flaxseed meal
1 tbs grated parmesan
1/2 tsp paprika
1 cup spinach or broccoli or pea puree
1 large egg
1 (14 ounce) package of extra firm tofu
1 tbs evoo
cooking spray and salt to taste

Mix together breadcrumbs, flaxseed meal, parmesean and paprika.

In a shallow bowl mix the puree and egg

Slice the tofu 1/2 inch thick and cube or cut into shapes

Sprinkle tofu pieces with salt and dip in the puree mixture then roll in the breadcrumb mixture

Coat a non stick skillet with cooking spray and set over medium heat.  When the pan is hot, add the oil.

Add the tofu nuggets in a single layer and cook on one side until browned (about 3-4 minutes)
Turn and cook for another 2-3 minutes or until crumb coating is crisp.

Navigating the Sugar Aisle

I'm in search of answers to my sugary questions this month.  Is there a such thing as a "healthy" sugar?

"No studies have been done on the metabolism of whole sweeteners. Knowledge about the effects of whole sweeteners has been extrapolated from what we know about vitamins, minerals, phytonutrients, and bacteria" The Real And Healthy Food.com


As suspected, sugar is not an ideal way of getting your nutrients.  However, in my opinion, there are some great options that will help you avoid the hazards of eating commercially processed sugars.


When navigating the sugar aisle next time you are grocery shopping, keep these 3 things in mind:


1. Fructose in it's most natural form is found in plants. Why on gods green earth would he/she have made this natural sugar if we weren't made to eat it with no adverse symptoms??  The answer is simple-everything sweetened by nature also comes conveniently packaged with a hand full of nutrients and fiber. 


"Fructose is the principal sugar in fruit. In fruit, it raises no issues because it is accompanied by nutrients and fiber." The daily green .com


The fiber and nutrients packed into a piece of fruit just so happen to be enough to allow your body to process the fructose accordingly.  They "bulk" up the fruit and fill you up before you can eat too much sugar.  This is why whole fruit is a good option for your sweet tooth.  This is also why fruit juices are not good for you.  


Although this seems it might be a simple solution of moderation consider this: All cabohydrates in food, including fructose contain around 4 calories per gram.


"Though calories for these (natural) sugars are similar to refined white sugar, they are less processed, offer some minor benefits and act more with your body more than against it" -Natural News.com


"Fructose found in whole fruits does not have the adverse affect of processed fructose, and should not contribute to higher blood fats. But we are getting more processed fructose as an additive in foods."-Natural choices for you.com


"There is some research suggesting that fructose might potentially damage the liver. If this is the case, then it is suspected that high sucrose sweeteners (sucrose is made up of fructose and glucose) and high fructose sweeteners (like agave syrup) might also be problematic. But, as always with nutritional research, we need to dig a little deeper. I have not found any studies that test the effect of a wholesweetener in the body, nor one that takes the effects of fructose on the entire bodyinto account. Since no whole sweetener is pure fructose, and they all have vitamins, minerals and phytonutrients intact, it is reasonable to suspect that they are not as problematic as refined fructose. Agave nectar, which is about 70-80% fructose, as well as refined fructose (%100 fructose) should be avoided, however, honey (which is glucose and fructose in a 1:1 ratio) has been found to have a variety of positive effects on the body. Honey has been shown to nourish the liver, stabilize blood sugar, lower HBA1C and CRP levels in diabetics, and reduce insulin sensitivity. It seems that the glucose in the honey helps convert the fructose into glycogen. Excess fructose in the body without sufficient glucose results in increased fat storage." Real and Healthy Food.com

2. "Natural Fruit Fructose and Commercial Fructose are two different things entirely.

Most refined fructose is from corn or beets and not fruit (remember 80% of corn in the US is the gmo kind)

3. Natural sweeteners- how processed are they?  How much of the original sugar is still intact?


""Whole sweeteners, or natural sweeteners, have their vitamins, minerals and phytonutrients intact. These nutrients, along with the good bacteria in the gut, might slow down the digestion of the food so that blood sugar doesn't spike and the pancreas is not strained.  It's also important to understand the place of fiber in the metabolism of sugar. Fiber slows down the conversion of carbohydrates into sugar. So, eating your whole sweeteners with whole grains is also important.  Refined fructose is best avoided; it is best taken in its natural form, attached to glucose and fiber." Real and Healthy Food.com


Here are some whole sweeteners that have been minimally processed. 
Coconut sugar/Palm sugar
This sweetener comes from the coconut palm tree. It is a brown sugar with a granular texture and a strong flavor much like sucanat. It is 85% sucrose so it is one of the few natural sweeteners that can be substituted 1:1 in baking recipes that call for cane sugar. Coconut sugar has a low glycemic rating of 35. It has the same caloric content as white sugar.
Sucanat
The word "sucanat" stands for "sugar-cane-natural"; it is pure dehydrated sugar cane juice. It has a low glycemic rating of 47. It is a brown, moist sugar with a distinctive molasses-y taste.
Rapadura
This sugar is almost identical to sucanat but it is ground smaller.
Stevia
This is an extremely sweet extract that comes from the leaf of the stevia plant. It has zero calories and does not affect blood sugar levels at all. It has a bit of a bitter aftertaste and, because it is much sweeter than sugar, it does not substitute well. It can be used in baking if the recipe has been modified for Stevia and is also often used as a coffee sweetener.
Molasses
Molasses is about 50% sucrose. It is a by-product of the sugar cane refining process. Look for unsulphured blackstrap molasses, which has the highest nutrient content and the fewest chemicals of all the molasses types.
Honey
Honey is a combination of fructose and glucose. It has a low glycemic index rating of 35. Research has shown that it helps replenish energy levels and stabilize blood sugar. In its raw form, it contains a lot of vitamins, minerals, phytonutrients, amino acids, and good bacteria. Much of its "goodness" is removed during processing and pasteurization. Make sure to look for pure raw honey. Because babies may lack stomach acid and gut bacteria, do not give raw honey to children under 1 year old.
Raw honey can help help repair a damaged gut lining
Honey might actually increase immune system activity.
Honey can be used topically as an antibacterial agent.
Maple syrup
Maple syrup comes from the sap of the maple tree. It is about 65% sucrose with a low glycemic index rating of 54.
Turbinado sugar
This is brown sugar made from raw sugar cane. It is a larger crystal than some other raw cane sugar due to the way it is processed. Demerara sugar is more or less the same but has slightly more molasses in it




I

Healthy Habit Challenge-Strength Train!

It's time to up your fitness!  A 20 minute brisk walk a day and crunches are a great start, but to re-shape your body-specifically tone your muscle-strength training is key!

Strength training will tone your muscles and improve endurance (for you your walks and playtime!!)  It will make us look and feel leaner and help us to burn more calories.  Strength training is also a key component to dodging osteoporosis when you are older.

To tone muscles (as opposed to bulking up) execute a high number of reps for each exercise.  For example, work your way up to 3 sets of 15-20 reps.  Your muscle gains more benefit from the controlled releasing of the weight, or the lowering back down to starting position so be sure to concentrate not just on the lifting of the weight.  It is also important to rest in between each set of the exercise and in between each exercise.  To begin your strength training routine, start with 1 or 2 exercises for each muscle group. It is typical to train a large muscle along with a smaller muscle each day.  For example Back and Biceps and Chest and Triceps.

Today I challenge you to begin your own strength training habit!  It is my exercise goal this month to add my strength exercises into my 20 minute walk 2 days a week.  I will be using a resistance band because it is easy to carry with me.  Here are some great exercises using a resistance band, although you can do most of these exercises easily with free weights!
Resistance Band Exercises

Remember-don't be a perfectionist!!  If you don't have weights or a band, drop down and give your self 20!  Push Ups and tricep dips are great no-equipment needed exercises to tone lots of important muscle groups!

Got a great link for some exercises?  Comment below or post at Healthy Mamaz on FB!!

Glucose VS Fructose-Finding The Truth in Our Foods in Todays World-Part 1

Wikipedia- "Fructose, or fruit sugar, is a simple monosaccharide found in many plants. It is one of the three dietary monosaccharides, along with glucose and galactose, that are absorbed directly into the bloodstream during digestion. Fructose was discovered by French chemist Augustin-Pierre Dubrunfaut in 1847.^[3] Pure, dry fructose is a very sweet, white, odorless, crystalline solid and is the most water-soluble of all the sugars.^[4] From plant sources, fructose is found in Honey, tree and vine fruits, flowers, berries and most root vegetables. In plants, fructose may be present as the monosaccharide and/or as a component of sucrose. Sucrose is a disaccharidewith a molecule of glucose and a molecule of fructose bonded together with a glycosidic linkage. Most modern fruits and vegetables have been bred to have much higher sugar content than the wild plants they are descended from.

Commercially, fructose is usually derived from sugar cane, sugar beets and corn and there are 3 commercially important forms. Crystalline fructose is the monosaccharide, dried and ground, and of high purity. High-fructose corn syrup (HFCS) is a mixture of glucose and fructose as monosaccharides. Sucrose is the third form. All forms of fructose, including fruits and juices, are commonly added to foods and drinks for palatability, tasteenhancement and improved browning of some foods, such as baked goods." I spent some time watching  Sugar: The Bitter Truth on utube this week.  Throughout the video Robert Lustig attempts to identify the risks of eating products with fructose added.  Here are some interesting points about this sugar and how it metabolizes in comparison the carbohydrate/sugar, glucose."

Glucose vs Fructose a biochemical point of view.
Metabolism is completely different from fructose and glucose.

Glucose are natural sugars found in starchy carbohydrates.  Every cell in your body uses glucose. 80% of calories from glucose can be used by your body. The remaining 20% will go to the liver.  Once in the liver it stimulates insulin and eventually stores the calories as glycogen.  You can store an unlimited amount of glucose as glycogen in your liver.  (hence carb loading in athletes)  The stored glucose eventually gets converted into fat.

Sucrose(table sugar) or High fructose corn syrup are both half glucose and half fructose.  In other words, High Fructose Corn Syrup is 55% Fructose, Sucrose is 50% Fructrose.  The are created equal and both equally as bad for you.  Only the liver can metabolize fructose so ALL calories from the fructose go directly to your liver to metabolize (none are given to your cells like the 80% from glucose).  Fructose does not stimulate insulin (when insulin doesn't go up, leptin doesn't go up and your brain never gets the signal that you ate something so again, you will eat more).  In the liver the fructose creates Uric Acid which causes hypertension.   Finally fructose stimulates enzymes for new fat making.  30% of fructose calories will end up as fat.   It has been shown that fructose consumption will change the way your brain recognizes energy.  In the end-without the insulin stimulation your brain will think you are starving even though you have more and more fat cells from eating the fructose.

How can you avoid these negative effects of fructose?

Find your fructose in nature.
Where ever there is fructose in nature, there is a ton of fiber.  Before food processing we would get our fructose from fruits and vegetables and consume and average of 15 grams of fructose a day.  We would also consume on average 100-300 grams of fiber a day.  Today we consume and on average 72 grams of fructose and a meager 12 grams of fiber per day.  When you eat your carbohydrate with fiber it limits the amount of fructose you will take in and it will give you an essential nutrient that you need anyway.   There is WAY more to the story about fiber and it's connection with the metabolism of carbohydrates-but that's another topic that I'd like to look more into.  They don't go in detail enough about it here.

Exercise to burn carbohydrates.
If you exercise to burn the stored glucose in your liver before it is turned into fat, counting calories and additional weight gain will be obsolete.  In essence exercise will help raise your metabolism and avoid extra fat cells.  If you eat "good" carbs/sugars you will only need to burn the 20% of the calories that make it to the liver.  If you eat lots of products with fructose, you will need to burn a lot more calories.

As I look further into carbs/sugars and fiber I will offer more information.


Robert H. Lustig, MD, UCSF Professor of Pediatrics in the Division of Endocrinology, explores the damage caused by sugary foods. He argues that fructose (too much) and fiber (not enough) appear to be cornerstones of the obesity epidemic through their effects on insulin. Series: UCSF Mini Medical School for the Public [7/2009] [Health and Medicine] [Show ID: 16717]