Today's Tip: Should you buy organic?

So you head out to do your grocery shopping, and whether you go to your local grocer, a large chain or a superstore, you will find an "organic" produce section.  You'll also find other products in the store - such as meats - labeled organic. Without exception, these products are more expensive than "regular" items, and may often appear to be more nutritious.  So are they worth the extra cost?  Since I've had this question come up a few times recently, I thought I would list a few talking points so you can make an informed decision about what is best for you.

One of the most interesting reports I found was a new Stanford study published into today's Annals of Internal Medicine - it sifted through 237 published studies comparing organics to conventional foods to answer the question "is organic worth the extra cost?" 

Many people believe organic is healthier and more nutritious, but the study's lead author said they were a bit surprised they didn't find that to be true in study.  Conventional and organic produce scored equally on vitamin and mineral content. Only one nutrient — phosphorus — was significantly higher in organic versus conventionally grown produce. There was no difference in protein or fat content between organic and conventional milk, though evidence from a few studies suggested that organic milk may contain significantly higher levels of omega-3 fatty acids. 

Organics might not be more nutritious but will likely lower your exposure to pesticides and dangerous bacteria.  Crops bearing the USDA organic seal of approval are raised without synthetic pesticides, petroleum-based fertilizers, or sewage sludge. Organic animals must be fed organic feed free of antibiotics or growth hormones. Anything labeled organic can't be genetically engineered or treated with radiation to prolong shelf life.

Sticking with organic chicken and pork appeared to limit exposure to antibiotic-resistant bacteria, which some experts warn may be contributing to the rise of hard-to-treat infections in humans. However, not all the organic produce tested was 100 percent pesticide free. While they were 30 percent less likely to have traces of chemicals than conventional fruits and vegetables, the study showed that the pesticide levels of all foods fell within allowable safety limits. 

Bottom line, the study proved that the risk of a diet without fruits and vegetables is greater to a person's health than the risks posed by pesticide residues. In addition, not all conventionally grown foods contain residue nor are organics always the more virtuous choice. A good rule of thumb: Skin can protect the fruit or vegetable from any pesticide exposure so when the outside can be peeled away, it may not be worth spending the extra cash for organic.

No doubt, when we lived in California, the produce was readily available at numerous roadside stands and farmers' markets and I loved getting fresh produce, as well as new things I hadn't tried before. We have also had our own garden, which is another great way to have fresh produce and to control what products are used.

So I'll conclude by saying that personally, I do not recall having ever intentionally purchased any organic fresh foods like fruits, vegetables or meats at a grocery store.  True, I loved my frequent shopping at the produce stands (oh those wonderful strawberries!) or in my own garden, but my typical grocery shopping happens outside of the organic area of the store.  My husband and I grew up on a farm and ranch, respectively, and we strongly believe that the majority of farmers and ranchers make very good choices with the way they raise their crops and animals. Think about it, if they didn't, would they have a very profitable business?

It's easy to get caught up in one article that you read or a study you hear about.  I encourage you to thoroughly investigate any new idea or concept, and determine if it is right for you and your family.  Wash your fresh fruits and vegetables, and feel confident that we live in an amazing country with the ability to produce fabulously healthy and abundant foods!

Today's Tip: Don't Miss This Breakfast Recipe: PANCAKES!

So this morning I made pancakes for the kids' breakfast - a recipe I've used before but today I had to substitute Almond Milk for milk because we were out (yes, out of milk - how did that happen?).  Apparently that was a smart move because while they ate (seconds and thirds!), and as they were clearing the table and putting their syrup-y plates in the dishwasher, they kept telling me how good they were.  Peyton even commented, "these are the best pancakes you've ever made!" This made my day because I don't know about you, but after going to the trouble to make something from scratch, to have the family tell me they "love" something I had to grab from the freezer is a bit disheartening!  Right? :)

Anyway, here's the recipe from my good ole' Ultimate Southern Living cookbook.  I think I got it at a party that my friend Kathryn Whitaker held in Indiana years ago! 

Buttermilk Pancakes (or Almond Milk Pancakes, in this case!)

2 cups all-purpose flour (I used 1 1/2 cups Better for Bread flour and 1/2 cup whole wheat flour)
2 1/2 tsp baking powder
1 tsp baking soda
3/4 tsp sea salt
2 tbl pure cane sugar
2 large eggs, lightly beaten
2 cups buttermilk or 35-calorie Unsweetened Almond Milk
1/4 cup plain applesauce

Combine first 5 ingredients; stir well. Combine eggs, milk, and applesauce in a bowl; add to flour mixture, stirring just until dry ingredients are moistened. 

Cook on a lightly greased griddle or large pan. Serve with low sugar syrup.

Today's Tip: Brownie Recipe - this one's a Keeper!

On Friday afternoon I was browsing through some recipes in my "Desserts" computer file in hopes to find a simple, tasty one to top off our Valentine's supper.  I stumbled across a brownie recipe on which I had noted "Valentine's Day dessert 2011 - good and easy".  Well, I didn't remember making it but apparently I did so I made it again on Friday and it was Fabulous!

So try this one next time you are in the mood for brownies...and when aren't you?  The nutritional stats are impressive too - just watch your portion size! :)

Low-Fat Brownies

12 servings

1/2 cup flour (I used cake flour)
1/2 cup dutch process cocoa
1/2 teaspoon baking powder
1/2 cup pure cane sugar
1/2 cup light brown sugar (not packed)
2 tablespoons grapeseed oil
4 tablespoons prune puree or 1/4 cup applesauce (we opted for the applesauce!)
4 large egg whites
2 teaspoons vanilla 

Preheat oven to 350. Spray 8" square baking pan with cooking spray. In small bowl combine flour, cocoa and baking powder. In medium bowl stir together sugar, brown sugar, oil and prune puree. Add egg whites and vanilla. Gradually stir in cocoa mixture until blended. Pour into prepared pan and bake 15 to 20 minutes or until brownies begin to pull away from sides of pan. Sprinkle with confectioner's sugar.

Nutrition Facts
Amount Per Serving: Calories 121 - Calories from Fat 25; Fat 3g, Saturated Fat 0g, Sodium 60mg, Total Carbohydrate 21g, Protein 2g

Today's Tip: ONE Simple, everyday thing you can do to Burn FAT

Anyone who knows me - particularly my family and those I have trained - is well aware of two things I say all the time.  One is (everyone together now) "Use Your Core!" and the other is "Drink Your Water!" (If I missed a few other things I am sure someone will post and remind me!)

Yes, a strong core leads to a strong body that is more likely to stay free from injury.  But today we are going to talk about Water - yep, good old H2O.  I often talk about the importance of water, and try to give tips and reasons why it's so good for you.  So this morning I logged into my email and there was a great message from another trainer that I follow.  Her points about water were great, and very thoroughly outlined my thoughts on the subject, so I decided to marry her thoughts up with mine, and below are the results. But before you read on, go get a glass of water!

1.   Water makes you feel less hungry and more full after a meal. We've all heard this one, right?  Well, here's why: various research shows that if you drink 2 cups of water 30 minutes before a meal then you will consume 75 less calories, on average, during that meal. So while you are prepping the meal, or on the way home to your family dinner, drink a bottle of water.  Many people’s greatest concern when transitioning to a healthy eating plan is “I don’t want to feel hungry.” Getting in your daily dose of water, along with a properly balanced meal plan filled with fat burning foods, is the perfect combination for never feeling hungry while fueling your metabolic fire to burn off those unwanted pounds.

2.   Water helps you tone up and maintain toned muscles. Have you heard this one before? If your muscles are dehydrated, you won’t see that lean, toned look you are working so hard to achieve. Increase your water intake and you’re likely to see a change in your muscle tone fast. It is your blood’s job to deliver oxygen and nutrients to your muscles and organs, and blood plasma is composed of 90% water. So not supplying your body with sufficient amounts of water will lead to muscles that do not have the nourishment they need to contract, function, and build up optimally. Also remember that muscle is one of your best tools for increasing metabolic rate and becoming a fat burning machine all day long. Add to, don't take away from, the work you are doing in the gym (or by doing those push-ups!) by drinking more water.

3.   Drinking water increases your metabolism. German researchers once conducted a study where they measured the participants' resting metabolism before and after they drank about two cups of water. The results showed that after 10 minutes their rates of metabolism began to pick up, after 40 minutes their metabolic rates were 30% greater, and they remained at this faster rate for at least an hour. If you aren't aware of what metabolism is...it's the way we burn those calories!  So anything that helps with that task has to be worth a little effort - yes? What a simple way to ensure your body stays in fat burning mode all day long (yes, take another sip right now).

4.   Water helps your liver complete its job of metabolizing fat. Two critical organs when you’re trying to lose weight are your kidneys and liver. It is your kidneys’ job to eliminate waste from your body, and water is essential in this process. If your kidneys are not getting enough water to complete this vital task, they will ask the liver for some help. The liver will always say “yes” and if the liver is too busy doing the work of the kidneys, it can NOT focus on what you really want it to do which is metabolize unwanted fat. By simply supplying your body with enough water, the kidneys can do their work and the liver can do its important fat burning work as well. You wouldn't go all day without flushing the toilet, would you?  So don't withhold the necessary water your body needs to "flush"!

This very simple step can start making a dramatic difference in your weight loss immediately. (I hope you just took another sip of water).

Today's Tip: Easy, Yummy and Low-Maintenance Supper Recipe

It was quite the snowy day in the Wichita area yesterday, so it seemed logical to make some sort of soup in the crock pot - that just goes with cold, snowy days, doesn't it?  So I opted for a slow cooker Texas Stew that turned out FABULOUS.  And as a little shocker to my kids, I made biscuits to go with it!  Somehow you just can't have stew without biscuits, so here are the two recipes for you to try.

Slow Cooker Texas Stew

1 1/2 lbs. lean beef chuck, trimmed of fat cut into 1" cubes*
1 1/2 lbs. pork butt, trimmed of fat and cut into 1" cube**
2 T olive or grapeseed oil
2 cloves garlic, minced
1 onion, diced
1 4oz. can diced green chili peppers
2 red bell peppers, chopped
2 bay leaves
1 tsp oregano
1 tsp ground cumin
1 tsp salt
1 tsp black pepper
1 14.5oz can petite diced tomatoes
1/4 cup lemon juice
1/2 cup red wine
1/2 cup beef broth (can use water)

Brown meats in a heavy skillet with olive oil until thoroughly cooked.  Add garlic and onions.  Saute until tender.  Combine mixture with all remaining ingredients in a slow cooker or crock pot.  Cook on low for 8-10 hours.  Remove bay leaves before serving. Serves 8.

*look for USDA Choice chuck roast...you can get Select to save some $$, but the Choice is more tender
**I forgot to buy pork butt when I was at the store, but my chuck roast was over 2 1/2 lbs. so I just used the chuck

Fluffy Biscuits (makes 12 biscuits)

Ingredients

 

1 cup all-purpose flour

1 cup whole wheat flour

4 tsp baking powder

1 T pure cane sugar

¾ tsp salt

¼ cup butter

1 cup buttermilk*

Directions

1. Preheat oven to 450 degrees F.
2. Combine all-purpose flour, whole wheat flour, baking powder, sugar, and salt in bowl. Cut in butter with a knife or pastry blender until mixture resembles coarse crumbs; stir in buttermilk until just moistened.
3. Turn dough out on a lightly floured surface; knead gently 8 to 10 times. Roll to about 3/4-inch thickness; cut with a 2 1/2-inch biscuit cutter or a cup that measures the desired biscuit size. Place biscuits on an ungreased baking sheet.
4. Bake in preheated oven until biscuits are lightly browned, 8-10 minutes.

*Don’t have any buttermilk?  Do what I did…pour 1 T lemon juice into a 1 cup measuring cup.  Add milk to make 1 cup.  Stir and let set for a couple of minutes.  

Today's Tip: Healthy Meat Lasagna

I made this lasagna a couple of nights ago and let me just say there were no leftovers.  I actually doubled the recipe and put the other pan in the freezer for another day. Now since I have never had much luck with making eggplant please our taste buds, we opted for the shredded zucchini in place of the eggplant.  Shredding the zucchini is a great way to sneak in a vegetable for kiddos who aren't big fans :).  I also served the lasagna on top of fresh spinach for those who wanted it (that would have been John and me but hey, I offered!).

 

Healthy Meat Lasagna

 

Ingredients

• 6 whole-wheat lasagna noodles (about 4 ounces total), broken in half
• 1 tablespoon olive oil, divided
• 1 medium onion, chopped
• 1 small eggplant (1 pound), peeled and cut into 1/2-inch pieces OR 1 medium zucchini, shredded
• 2 garlic cloves, minced
• Coarse sea salt and ground pepper
• 1 lb. 97% lean ground beef
• 1 can (10.75 ounces) tomato puree*
• 1 pint 1% cottage cheese (2 cups)
• 1/4 cup plus 2 tablespoons grated Parmesan (1 1/2 ounces)
• 1/2 cup shredded part-skim mozzarella (2 ounces)

Directions

1. Step 1

   Preheat oven to 375 degrees. Place noodles in an 8-by-8-inch baking dish, and cover with hot tap water; set aside to soften.

2. Step 2

   In a 5-quart Dutch oven or heavy pot, heat 2 tsp oil over medium-high. Add ground beef and brown until no longer pink.  Drain and set aside.  Heat remaining oil in pot and add onion, eggplant or zucchini, and garlic; season with salt and pepper. Cover and cook, stirring occasionally, until tender, 8 to 10 minutes. Add ground beef, tomato puree, and cook until thickened, 3 to 5 minutes. Season meat sauce with salt and pepper.

3. Step 3

   Meanwhile, in a medium bowl, combine cottage cheese and 1/4 cup Parmesan; season with salt and pepper. Remove noodles from baking dish, discarding water.

4. Step 4

   Spread about 1/4 cup meat sauce in bottom of dish, and top with 4 noodle halves. Layer with 1/3 cheese mixture, then 1/3 sauce. Repeat twice with remaining noodles, cheese mixture, and sauce. Sprinkle with mozzarella and remaining 2 tablespoons Parmesan. Bake until lasagna is bubbling and cheese topping is golden, 30 to 35 minutes. Let stand 10 minutes before cutting and serving.
   
   
   *I didn't have tomato puree so I pureed one can of canned tomatoes in a blender. 

Today's Tip: Are you eating this for breakfast??

Do you eat oatmeal for breakfast?  Good for you!  I have oatmeal very often for breakfast and it can be a solid, healthy option for this very important meal of the day.  Second question...are you eating a version that is actually heavily processed and absolutely TERRIBLE for you?

For example, I was just at the store and took a look at a brand of "heart-healthy" instant oatmeal (their claim), the "Maple and Brown Sugar" flavor.

First, right under the "Maple & Brown Sugar Instant Oatmeal" label it clearly says "ARTIFICIALLY FLAVORED" (their caps, not mine). Second, the "maple" is maple sugar...along with brown sugar and a variety of artificial ingredients, colors, and flavors. Some varieties are also packed with regular sugar, and a few have "flavor" gel packets full of high fructose corn syrup...where's the oatmeal??!

Most instant, flavored oatmeal has significantly higher glycemic indexes than regular "old fashioned oatmeal" due to it's instant nature where it's been pre-cooked via high-heat processing. This high heat processing also robs the oatmeal of many important vitamins and minerals, making it an overall less nutritious product. Boo :(.

So, if you're going to go with oatmeal, consider staying away from the instant, processed, sugar-laden versions, which could actually set your diet BACK instead of being a benefit.

Now what to do?  Let's go through some options...truly the best choice is plain ol' steel cut oats. While they take a few extra minutes to cook, it's certainly worth it for the lower glycemic index, extra fiber, and greater vitamin and mineral content...all while avoiding all that processed - ahem - garbage. Steel cut oats will also leave you feeling fuller, longer, and you'll probably find that you enjoy the more firm texture and nuttier flavor a LOT more than mushy instant oatmeal anyway.  Some stores sell quicker-cooking steel-cut oats which cook in 8-10 minutes.

Other options?  Yes, there are some.  Make a serving of Old Fashioned Oats (you know, the kind in the container with the guy on the front). Since this can be a bit PLAIN tasting, liven it up with some chopped dried apples, cinnamon, vanilla and a little Truvia or pure cane sugar to sweeten.  I love mine with fresh blueberries or blackberries, and these oats take around 5 minutes to cook.

In a hurry?  Okay, sometimes you just need an instant oatmeal!  So here are two options:

1) Look for an instant oatmeal with an ingredient list like this...Whole grain rolled oats, salt, whole grain oat flour, cinnamon, natural flavor.  Or organic rolled oats, organic dried cane syrup, natural flavor, sea salt.  That's it!  Basic ingredients.

2) Make your own instant oatmeal. This is not difficult or very time-consuming and it is not only healthier, but much cheaper too!

Serving Size: 8
3 cups quick-cooking oats
Sea Salt
Pure cane sugar
8 plastic sandwich bags

Put 1 cup oats in a blender or food processor and process at high speed until powdery (this helps make your bowl of oatmeal thicker).  Into each sandwich bag put 1/4 cup unpowdered oats, 2 tablespoons powdered oats, 2-3 teaspoons cane sugar (or to taste) and a scant 1/4 teaspoon salt. To serve, add 3/4-1 cup boiling water (or add the water first and then microwave) and let stand to desired thickness.

Flavor it up!

Apple Cinnamon: To each bag add 1/4 teaspoon cinnamon & 2 tablespoons of chopped dried apples.
Cinnamon Spice: To each bag add 1/4 teaspoon cinnamon and a scant 1/8 teaspoon nutmeg.
Cinnamon Raisin: To each bag add 1/4 teaspoon cinnamon & 1-2 tablespoons raisins or craisins.

One other flavor tip - when you add the water to cook your oatmeal packet, add 1 teaspoon of vanilla extract.

Don't want to go to the trouble to make the packets?  After processing the oats, throw everything in an airtight container and just scoop out a heaping 1/2 cup of the mixture for a serving.