Make Time For Healing: The Flu

It's been quiet on here this week because I've been quiet this week. Five days ago I came down with the flu, and I am just now starting to feel a bit better. I am learning a few things - about influenza, about preparing for illness and giving in when things are out of your control.

I haven't been this sick in many years. I haven't had the actual flu, either, for over 15 years. (I might add that I have only had the flu vaccine twice in all of those years, and that was both times I was pregnant.)  Most of us would probably be surprised to learn that true influenza is not what most people refer to as "the flu" (or "stomach flu"). According to the CDC, people who have the flu often feel some or all of these symptoms:

• fever* and/or chills (*not everyone with the flu will have a fever)
• cough
• sore throat
• runny or stuffy nose
• muscle or body aches
• headaches
• fatigue
• Some people may have vomiting and diarrhea, though this is more common in children than adults.

It's not uncommon for symptoms to last for at least 5-7 days, and the flu is highly contagious (before, during and after you have symptoms). So all around, it really sucks.

I wish I had seen it coming. I would have created a "sick kit" and will now in preparation for the next one of us to topple. Here's what I would put in it:

1. Gatorade, Ginger Ale and bottled water (if you don't have decent tap water). Of course, water is the best but Gatorade helps replace electrolytes (important if you have diarrhea or vomiting), and ginger is a natural remedy for nausea.
2. Crackers - Saltines, Oyster (soup) crackers, graham crackers or dry snack toast. 
3. Popsicles - Of course, most would have to be kept in the freezer, but recently I found a great variety at Whole Foods and Central Market that come in a box (and you don't freeze them until you need them).  They are called Smooze All Natural Fruit Ice, and they are made from coconut milk and fruit purees.  Our favorite is the Coconut + Mango.  (They sell in the retail stores I mentioned for about $4-5 per box.)
4. Cough drops - We're partial to Ricola (I love their cranberry drops) and Luden's Honey Drops.
5. Top Ramen - Who doesn't crave the salty goodness of Ramen noodles when they're sick (or not)?
6. Underwood White Meat Chicken Spread - I know.  I blame this one on my mother.  This was her go-to food item when we were ill, and damn it if I don't still turn to the little yellow can when I'm not feeling good.  It goes against so many of my food principles, but I feel like I'm allowed a pass when I'm down and out.  It fits the bill in so many ways - it's bland, salty and has barely any texture (strange for a chicken spread, huh?).  It starts out fairly innocently enough - white chicken meat, chicken broth, cooked chicken skin (what the...?), seasoning blend (trying to overlook the partially hydrogenated soybean oil in the seasoning blend, especially since "seasoning" and this spread don't seem to mix), dehydrated potatoes, salt, and then a bunch of stuff I can't pronounce.  It's the "Don't Ask, Don't Tell" in my foodie world.  It's one of those pairings that I can't explain - like how I only drink Bloody Mary Mix on airplanes.  Spread it on toast or crackers and down the hatch!
7. Some may add Jell-O or pudding here.

Want to know if the flu has hit your area and if so, how rampant it is currently?  You can check your state's weekly activity on the CDC's website here.  For those of us in Washington, we've been bumped up from "local" to "regional" in terms of activity level within the past week.  (The highest status is "widespread", which is just above "regional".)  So it's on the move, people.

So please take it easy, get plenty of sleep, wash your hands every chance that you get (with soap) and I hope you can avoid this.  If you do get it, please let me know what gets you through it.

Make Time For Useful Applications

A few of my favorite iPhone Applications:

Whole Foods Market Recipes - The most useful part of this application is its "On Hand" feature.  Add several ingredients that you have "on hand" at home and this app will show you what you can make with those ingredients.  You can also add ingredients from their recipes to your shopping list, and it will automatically list the correct quantity.

Groupon - Never miss a great deal!  With the Groupon app, you can buy deals, access your purchased Groupons and redeem them electronically (no need to print them out)!

Urbanspoon - Can't decide where to eat?  Hungry for a particular type of cuisine and need to find someplace nearby?  Looking for a last minute reservation.  This application can help you out with all of that.

Momento - A journal on your phone.  You can type in funny things that your kids say or a diary entry, import photos or your Facebook status updates, and Momento organizes and stores everything by date.  It's even password-protected, like a lock and key on your old diary.

Period Tracker Lite - Ladies, how many times has the nurse asked you to recall the first date of your last period, and you have no idea because who keeps track of that stuff?  Well, now you can with this application.  You input the first and last days of your period on the calendar, and if you're trying to conceive (or not conceive), it displays when you're likely to be most fertile.

Shazam - Next time a song comes on the radio that you're digging (but have no idea what it's called or whose it is), pull out your phone and hit the button on your Shazam app.  Within a few seconds, Shazam displays the song title and artist.  You can think hit another button to download the song from iTunes or post it to your Twitter or Facebook page.

Red Laser - Out shopping and about to make a purchase, but wondering if you're getting a good deal or paying too much?  Curious how healthy that food item or beverage is before you eat it?  Pull out your phone and click on the Red Laser app, then follow the instructions to scan the barcode of the item.  Within seconds, you will see a list of results - from where you can buy it and who has the lowest price, to nutrition facts (supplied by DailyBurn) to Google search results.  Really cool!

Hipstamatic and Pocketbooth - Two essential iPhone camera apps.  (I wrote recently on my photography blog about the Hipstamatic camera app, and can't recommend it enough.  Read more at www.teddiyaeger.blogspot.com)

Scrabble - I try to play at least one round of Scrabble every day (you know, to try to recover my pre-kids brain).

Make Time For Cooking: A Few, New Favorite Ingredients

Ghee - Ghee is butter that has been slowly melted, so that the milk solids are separated from the golden liquid which rises to the surface.  Then this clarified butter (which is excellent for dunking crab legs into and such) is simmered until all of the moisture evaporates and the milk solids begin to brown, giving it a nutty, caramel-like flavor and aroma.  This extra step gives ghee a longer life and higher smoke point is raised to almost 375 degrees, making it ideal for sauteing and frying.  You can make your own, but I bought mine at Central Market in Mill Creek (next to regular butter).  Though more expensive than regular butter, a little goes a long way as its so big on flavor.  Try drizzling it over steamed vegetables, fry or saute in it - even put a little on your popcorn.

Goat Cheese - Trader Joe's now sells individual goat cheese medallions, which are perfect for breading and frying, then adding to a salad (preferably spinach, with dried cranberries and candied walnuts or pecans).  You can shape your own small rounds of goat cheese, but TJ's makes it very convenient.  

Fried Goat Cheese Medallions
To bread each round of goat cheese, dredge it lightly in flour, then one beaten egg and then coat in panko (Japanese breadcrumbs).  Saute in canola or olive oil until golden brown on each side, about 3-4 minutes per side.  Serve atop a nice green salad (see above).


Greek Yogurt - As mentioned yesterday in the Farfalle with Yogurt and Zucchini recipe, plain, whole-milk greek yogurt makes a great (and healthier) substitute for heavy cream, buttermilk and such, in your favorite recipes.  It's also amazing frozen, if you like the tangy frozen yogurt served up at such places as Red Mango, and of course, good on its own for breakfast (stir some fruit or honey into vanilla Greek yogurt, if you like it sweet).  I even used it this morning to make pancakes, after realizing that the recipe called for buttermilk and I didn't have any.  Try it here for yourself:

Hayden's Special-Occasion Chocolate Chip Banana Pancakes (recipe by Tyler Florence)

2 cups all-purpose flour
1/4 cup sugar
3 teaspoons baking powder
2 teaspoons baking soda
3 large eggs
2 cups buttermilk (or plain, whole-milk greek yogurt)
4 tablespoons (1/2 stick) unsalted butter, melted and cooled
1/2 cup chocolate chips
2 bananas, sliced 1/4 inch thick
Powdered sugar (optional)
Maple syrup (optional)

In a medium bowl, whisk together the flour, sugar, baking powder, and baking soda.  Combine the eggs and buttermilk (or yogurt) in a large bowl and beat to incorporate.  Add the flour mixture to the bowl and stir quickly just until combined; do not overmix.  Stir in the melted butter and 1/4 cup of the chocolate chips.  Heat a griddle or large nonstick pan over medium-low heat, and coat with nonstick cooking spray.  Ladle the batter onto the griddle, using 1/4 cup for each pancake.

Cook until the pancakes are covered with bubbles, 3-4 minutes; flip and cook until golden brown on both sides, another 2-3 minutes.  Sprinkle with powdered sugar, a few chocolate chips and top with sliced bananas.

Make Time for Snacks: D-I-Y Microwave Popcorn

I haven't eaten much in the way of microwaveable popcorn in years, thanks to partially hydrogenated oil.  While there are a couple of brands out there without it, packaged popcorn is still very high in sodium and fat.  Until recently, I had forgot that microwaving your own popcorn is extremely simple, cheap and much better for your health.

Here's all you need to do:

1. Add about 1/4 cup of popping corn kernels to an unused brown lunch bag.  (There's no need to add oil!)
2. Fold the top of the bag down twice, stick the bag in the microwave and cook on high for approximately 1.5-2 minutes.  
3. Listen until popping slows down - over 3-4 seconds between pops - then remove the bag carefully from the microwave.
4. Now add your own toppings - melted butter and salt, salt and a bit of lime juice, Parmesan cheese, or even a bit of finely grated chocolate (use a micro plane for best results).  

You have a healthier and tastier version of microwaveable popcorn for a fraction of the price of store-bought varieties!

Make Time For Dinner: Healthy Pasta "Cream" Sauce

I didn't expect to like this as much as I did, and I certainly didn't expect my husband to go for seconds (or whatever you call cleaning the pot). I wanted to make pasta with peas and prosciutto, but every recipe I could find called for heavy cream or creme fraiche (neither of which I had). I did have Greek-style whole milk yogurt, and remembered a recipe I had read recently for Farfalle with Yogurt and Zucchini. I figured that I could substitute peas for the zucchini and Orecchiette for the Farfalle. I swear you would never know you were eating a yogurt sauce - it was so good! Plus it's a healthier alternative to heavy cream.
Here is the original recipe and then my variation:

Farfalle with Yogurt and Zucchini - From On Top of Spaghetti by Johanne Killeen & George Germon (as reprinted in Food & Wine's Best of the Best, Vol.10)

(4-6 servings)

1 lb Farfalle
4 med. Zucchini, coarsely shredded
4 tbsps unsalted butter
1 cup plain whole-milk Greek yogurt
1 cup grated Parmigiano-Reggiano cheese
Grated nutmeg
Kosher salt and freshly ground pepper

In a large pot of boiling water, cook the pasta until al dente; about one minute before the pasta is done, add the shredded zucchini to the pot. Drain, reserving 1/4 cup of the pasta cooking water.
Meanwhile, in a large, deep skillet, melt the butter. Remove from the heat. Stir in the yogurt and the cup of grated cheese and season with nutmeg, salt and pepper.
Add the pasta, zucchini and reserved pasta cooking water to the saucepan and cook over low heat, tossing, until the sauce coats the pasta. Transfer to bowls and eat.

Orecchiette with Yogurt, Peas and Prosciutto Variation
Substitute frozen peas for the zucchini (add to boiling pasta during the last 2 minutes of the pasta's cooking time).
Add small strips of Prosciutto to the pasta, peas and sauce before serving.

Enjoy!

Make Time For Make-Believe

I think childhood should be full of wonder.  Mine was, and that's what I want for my children now.  One of my new favorite things comes from a French toy company called Moulin Roty.  I found these in the Toy Place at Bellevue Art & Frame just before Christmas, and couldn't wait to show them to Hayden and Sylvia.  They are beautiful paper shadow puppets - nine total in this fairy tale collection - each on their own little stick.  Just add a white sheet and a flashlight, and your children can perform a show of their own.  It's a great way to stretch their imaginations and story-telling skills.

Here are a few images from tonight's show (performed in Hayden's room).  Sylvia leaned into the light in one shot, and I think that's wonderful.

Make Time For Movies

Best Family-Friendly Movies You've Never Seen (at least not for a while):

Mouse Hunt - Two brothers (Nathan Lane and British comedian Lee Evans) inherit a dilapidated old mansion from their father and soon discover its worth millions. However, a tenacious little mouse is about to ruin all of their plans to restore and sell the place. This is one of my favorite movies, and one that few people have heard of (it came out in 1998 by DreamWorks). It features brilliant physical comedy (slapstick), and a brief, but memorable, appearance by Christopher Walken as an exterminator. Rated PG. There is a bit of violence and my kids used to get "worried" on occasion about the mouse's well-being (but everything turns out fine). I sometimes skip the opening scene where the Mayor eats and then throws up a cockroach, and you may want to as well. But this is a hilarious, charming movie that we watch over and over again.

Annie - One of my favorites from when I was a little girl! I was not looking forward to watching it again, though, figuring it was cheesy, obnoxious and out-of-date. However, I found myself cracking up and of course, singing along with the kids. There are a few fast-forward musical numbers (like "Let's Go to the Movies"). But all in all, it sucks us all in every time and I've found so many new things that I like about it (now that I get the adult humor). The best thing about the movie by far is the wonderful performance by Carol Burnett, one of my favorite comedians of all time. Her interpretation of Miss Hanigan's lines and every move she makes is nothing short of hilarious. I had forgot just how good she is! There are also some great lines about Democrats and Republicans (remember when Daddy Warbucks and Annie go to visit Franklin and Eleanor Roosevelt?), and they were surprising fitting for today's times. Remember who plays Daddy Warbucks in the movie? If you said Telly Savales, you are just remembering the bald head. Daddy Warbucks is played by a bald but beautiful Albert Finney actually. (Some of his most recent and memorable roles were in Erin Brokovich and Big Fish, and he recently passed away. What a loss.) The scene between Burnett and Finney is heaven. I recommend that you give this movie a fresh look, and introduce it to your kids. Rated PG. (The scene on the bridge at the end is a bit scary.)

The Adventures of Milo and Otis - I hope everyone knows this 1986-89 film (it took four years to complete), directed by Masanori Hata and narrated by the late Dudley Moore. There are no people in this movie, no talking animals, no animation - just a bunch of real animals, namely a cat and a pug, who go on an adventure. Moore creates the voices for all of the animals in the movie, and they are sweet and funny. The cinematography and animals in the movie are incredible. Rated G.

Babe - The animals do talk and there are people in this 1995 film, but it's simply wonderful and has a very poignant message about self worth and acceptance (summed up by the main character in one memorable line - "That'll do, Pig"). It's easy to forget that this family film was nominated for six Academy Awards, including best picture, director (Chris Noonan, who recently directed the movie Mrs. Potter about Beatrix Potter), screenplay, and won the Oscar for its visual effects - that is, until you watch it again. Rated G.

It's a Mad, Mad, Mad, Mad World - This 1963 movie is a marathon (2 hours and 41 minutes)! But it contains some of the funniest performances and slapstick scenes ever filmed. (In fact, my acting professor in college used scenes from the movie to demonstrate "clowning" and physical comedy at its best.) I'm waiting until my son is just a bit older and able to watch at least parts of it, and hoping he won't try to imitate many of the scenes. The cast list is unbelievable: Spencer Tracy, Milton Berle, Sid Caesar, Buddy Hackett, Ethel Merman, Mickey Rooney, Jonathan Winters, Don Knotts, Jerry Lewis, and on and on and on. Watch this soon - with your friends, with your kids or alone. You can't help but laugh, I promise. Rated G.

What's Up, Doc? - Another classic screwball comedy, this one starring a very young, very adorable Barbra Streisand, Ryan O'Neal, and Madeline Kahn, and the streets of San Francisco.  It's no wonder that I love this movie so much - it was written by Buck Henry (The Graduate, To Die For, etc).  Here's just a sample of the dialogue:  "My name is Howard Bannister and I'm from Ames, Iowa. It all started when I bumped my head in the taxicab on my way in from the airport. I went to the drugstore for some aspirin and he tried to charge me for a radio because she said her husband would pay for it. But I didn't of course. Anyway, she ripped my jacket and then Eunice, my fiancé, came along. But she kept calling me Steve. Not my fiancé, my wife, or rather the one who isn't my wife."  My husband couldn't understand why I rented this to watch with the kids, but I knew that Hayden would love the physical comedy (and he did).

The NeverEnding Story - I thought this movie was the coolest thing since Twinkies when I first saw it back in high school (I know, I'm dating myself by saying that). This 1984 film was directed and co-written by Wolfgang Petersen (The Perfect Storm) and is perfect for all of those Harry Potter/Artemis Fowl fans out there. It features a young boy who finds a mysterious book, and discovers as he reads it, that he is altering the fate of its characters (the warrior Atreyu, the Empress, racing snails, luckdragons, elves, etc.). Rated PG. (Note:  I think some of the characters or scenes of danger may be too much for children under the age of 6 or 7.)

Make Time For Toys

I am fortunate to have a very crafty husband, which is good because I'm a sucker for toys.  I LOVE to treat my kids to toys.  In fact, I think they may have more toys than any other kids I know.  So that all adds up to a lot of money spent on toys, which is why it's good that my husband is crafty.  He has made some of the most adorable toys for the kids using stuff around the house and garage.  My favorites are his robots (this one even lights up at the top):

Recently, I came across a blog called Made by Joel.  Joel's a dad and an artist, and this blog is full of great homemade toys he has created for his kids.  It's absolutely inspiring and I can't wait to try out some of his ideas.  This will be the first one made at our house, seeing how my son is a Lego fanatic.

Made by Joel Branch Forest (Legos not included)

If you're not naturally artistic or crafty like Joel, but like his paper toys, check out Taro Gomi's Play All Day:  More Than 100 Punch-Out Pieces.  I bought this for my kids for Christmas, and we've had fun punching out and assembling these adorable paper toys.

Speaking of toys, I had to carry over this previous post from an old blog I had.  My Hall of Fame for toys.  I can tell you that the toys on this list have stood the test of time!  These have been played with the most by both our son and daughter (ages 6 and 4), time and time again.  They are extremely durable (most still look like new), entertaining, flexible (in terms of how they can be played with) and timeless.  I know I haven't included some obvious ones - bubbles, play dough, etc.  But I think this is a pretty good list of what makes the most rounds in our house at playtime.

So (drum roll), here is our short list.  (I would love to hear from you about yours, so be sure to leave comments.)

Schleich Animals

Both of my children are crazy about animals, and these miniature ones are the best out there.  I always pack them when we travel or go out to eat, and we use them on an almost daily basis in lots of ways.  Our kids love to sort them by color, size, habitat, or other characteristics (climbers, swimmers, jumpers, etc.).  The animals make regular appearances in block forts, our wooden Melissa & Doug farm, the bathtub - just to name a few. Average cost:  $2-6 per animal.

LEGO

My son easily spends the majority of his waking hours playing with, building, taking apart, talking about, thinking about Legos.  My husband and I loved Legos too when we were kids, and now they are just as, if not more, appealing to our children.  I'm amazed at the themed kits that they have nowadays - my son's favorites are the Star Wars and Indiana Jones legos.  But you need to start out (and try to stay with) the basic blocks to help develop your child's creativity (and not lose your mind trying to sort all of those tiny little pieces).  This is one toy that I'm sure my children's children will still be playing with someday - an absolute classic.

Matchbox Cars 

Remember these?  Well, they never went anywhere - you just grew up.  My son has new cars and plays with my husband's Matchbox car collection from 35+ years ago.  Another great, inexpensive and portable classic.

Find It! Games

If you could take only one toy with you on a long car/airplane/camping/family reunion trip, this would be it.  I've never seen both children and adults (maybe adults mostly) become so obsessed as they have trying to find the list of items hidden within Find It! tubes.  The idea is so simple, thus brilliant.  Tiny objects (listed on the lid and on a pad of checklists) are hidden in foot-long clear tubes of tiny beads, and your objective is to find them all. Sounds easy enough, right?  You would be amazed at how difficult it is to move the beads in the very center of the tube, which usually houses that last handful of items you need.  If you're lucky enough to spot the penny, go onto Find It's website and log it in.  Since these games are not cheap (about $16-20 each), we hand them on to friends when we've found all of the items and swap them for other themes.

Fold-n-Go Toys: Castle 

I can't believe how many hours and ways my son has come up with playing with his Fisher Price castle.  But I shouldn't be surprised.  I can't forget my Fisher Price farm, school bus, etc. from when I was a child either.  His usual inhabitants of the castle these days are Lego people - Indiana Jones, Darth Vader, Anakin Skywalker to name a few.  My daughter now has her own castle - the Melissa and Doug Fold & Go Mini Castle.  I love that both castles fold up and have handles for carrying with us.   

A great runner-up to the castle is the wooden Melissa and Doug Fold & Go Barn, where the Schleich farm animals live on a regular basis.

Frigits Magnetic Marble Run & Tomy Magnetic Gears

Magnetic toys: these are our two favorites.  We put two sheets of magnetic steel from Ikea on Hayden's wall, so that he could play with all kinds of magnets but mostly these.  We all feel like engineers rearranging the marble run and gears into all kinds of configurations. Just don't tell the kids that they are learning math and science skills!

Blocks

Many educators will tell you that the most beneficial toy that your child could play with is a set of blocks.  In fact, if you do a Google search on "block play", you'll find many wonderful articles on the benefits of block play for children's development.  I love these - simple, well-made wooden blocks from Melissa & Doug.  Our latest use: building the movie sets from the Indiana Jones movies, so that Hayden's Lego people can go treasure hunting through them.  I'm not sure that's what educators had in mind, but I know that it gets the kids thinking about spatial relationships, geometry, etc.  (Again, just don't tell them that!) 

Playmobil

Playmobil is up there with Lego in our house, though not as generic (and therefore flexible).  But we all love Playmobil sets (particularly the zoo) and individual figurines. There are some tiny pieces in some sets and they are not cheap, but they are definitely something that the kids will play with for many years and not tire of easily.

Crayons

How can you go wrong with good old crayons and blank paper?  (Yes, blank paper, as opposed to color-in-the-lines coloring books which require far less imagination.)  All crayons are good as far as I'm concerned, but I do have some favorites.  I love the triangle-shaped ones from Faber-Castell the most, because they are easier for small hands to grip.  Again, inexpensive, portable, flexible...you're getting the idea.

Mini Micro Scooter

Hands down, the best scooter out there.  It is far more manageable and safer to operate than other scooters.  Sure, it costs twice as much, but far less than a trip to the E.R.

Make Time For Your Health: Watch This

Tomorrow (Tuesday, February 1st) at 4:00 pm (and then again at 9:00 pm), watch Michael Pollan and others talk about meat, and how Oprah's staff did for one week on a completely vegan diet.  Should be enlightening!

To see the listing and a preview, click here.
Michael Pollan & A Vegan Challenge on Oprah tomorrow (Tuesday)

Make Time For Your Health: Eating Well

Over the past couple of weeks, I have lost 10 lbs (10 of about 50 that I need to lose), and I've been asked a few times how I'm doing it.  There's no big secret.  I'm eating healthier than I ever have and starting to exercise again.  I have put it off for so long because I've felt that there just wasn't the time.  When I'm not spending time with the family, taking care of the house and pets, I'm working (any chance that I get).  When you have your own business and work for yourself, there never really a time that you're not working (or at least thinking about work).  So exercise has seemed like a luxury I just didn't have time for.  But I know now that I have to change that way of thinking.  If I get too run down or sick, if I'm not in good shape and energetic, then everything else is going to suffer too.  (Take care of mama and mama will take care of you.)
I started with my diet.  I have been writing down every single thing I eat and drink in a journal.  I've been counting calories, and trying to stay under 2,000 (or even 1,800) per day.  I try to keep my daily amount of sugar below 60 grams.  I'm not vigilant about counting every calorie, but know enough now thanks to the sources I mentioned below to know what's a good choice (and not so good one).  I've been starting to move more - even doing Wii Fit - and find that the more I move, the more energy I have and desire to keep moving.  Eating well and exercise are both contagious, which is a good thing.
So I hope to share some tips with you, and hope you'll share some with me, as I'm just learning.  Try some of this out and let me know how it works for you.  Here are a few to get you started:

• Read Labels and Count Calories - As I mentioned in the earlier post about the book What to Eat by Marion Nestle, to lose weight you have to eat fewer calories.  If you're not sure about a product, don't have a label for it, what to plan your next shopping trip or be prepared to eat out, go online!  I like the website Calorie Count, as it shows the nutritional labels for a huge variety of products.  You can also go to the manufacturer's website itself and look for its nutritional information (here's a direct link to Starbuck's Beverage Nutrition - www.starbucks.com), and plan before you go out.
• Don't Drink Your Calories - You'd be amazed at the calorie and sugar count of most packaged/bottled beverages out there.  I used to love drinking AriZona iced teas and Lipton's green tea with honey.  A single (8 oz) serving of AriZona's sweet tea has 90 calories and 23 grams of sugar!  That's probably not surprising given it's a sweet tea.  But 8 oz of their bottled/canned green tea has 70 calories and 17 grams of sugar.  (Given that 8 oz is pretty small and most of us probably drink at least 3-4 glasses of these kinds of beverages per day, that can add up to at least 300 calories per day and over 68 grams per sugar on these drinks alone!)  Lipton's PureLeaf Green Tea with Honey has 60 calories and 16 grams of sugar per 8 ounces.  Sounds healthy, but guess what?  Not so much.  I know that I would much rather save my daily cache of calories on food instead of beverages.  (Smoothies and the occasional latte are my exception, but I treat them like a dessert.)  Throughout the day I drink water (add flavor by dropping in a slice of lime, lemon, cucumber, etc.), hot or iced tea (made myself so there are little to no calories), and occasionally a glass of 2% milk (122 calories and 12 grams of sugar).  Skip juices or again, treat them like a whole snack, and watch the amount you give to your kids!  Just 1 cup of apple juice has 120 calories and 26 grams of sugar!  For the (now) occasional coffee, I order a Tall Cinnamon Dolce Latte with 2% milk and no whip. I know from reading their nutritional guide that it has 200 calories and 29 grams of sugar, so it's definitely a dessert!  I could switch to the sugar-free syrup but I'd rather have a really delicious drink every once in a while instead of drinking something I don't like the taste of more frequently.
• Have a Small Snack Before Meals - A handful of plain nuts (almonds, walnuts, etc.) or an apple are great choices.  The help you to feel fuller and not eat as much when you sit down for a meal.  
• Avoid Eating Out & When You Do, Be Prepared - Since I started eating better, I have only eaten out on one occasion.  It's much easier to keep track of what your eating and its nutritional value, not to mention cheaper, to make meals at home instead of eating out.  Don't get me wrong - eating out is a luxury to me (especially when done without the kids) - but it's very difficult to know what to order to stick to your diet.  Take time to plan ahead by doing some research.  Take Starbucks again.  There are times when I just absolutely need a drive-through.  I think of Starbucks as a great alternative to the fast food drive-throughs around here.  My favorite:  Roma Tomato & Mozzarella Sandwich (380 calories, 18 grams of fat, 40 carbs, 2 grams of fiber and 16 grams of protein).  Ask them to heat it up so that the cheese is gooey.  It's got basil and roasted red peppers for sweetness.  Their pumpkin bread - another one of my favorite items there - has 390 calories, 15 grams of fat, 60 carbs, 2 grams of fiber and 6 grams of protein.  I'd rather have the sandwich, personally.  I used to order the Reduced-Fat Cinnamon Swirl Coffee Cake, but even though it only has 9 grams of fat, it still has 340 calories, 62 carbs and only 4 grams of protein.  Again, the sandwich would be a better bet.   For the kids, we used to order the Protein Artisan Snack Plate and it's still a good choice for anyone.  We just found that we could make it ourselves at home and pack it to take in the car.  It consists of one hard-boiled egg, a few apple slices, some grapes, a couple of small slices of cheese, a small package of Justin's Peanut Butter (available in these single serving packages at Central Market, Safeway (in the organic section), Fred Meyer, etc.).  It also includes a muesli flatbread but no one in my family likes that taste of that thing so we pack our own multi-grain bread or crackers.  Total calories for the Protein Pack is 370, with 19 grams of fat, 36 carbs, 4 grams of fiber, 17 grams of sugar and 13 grams of protein.    

That's it for now!  I will share more soon, but look forward to your comments.  

Make Time For Breakfast

Scrambled Eggs with Smoked Salmon and Lemon Cream Sauce

Ingredients

2 eggs
Smoked salmon/lox
1-2 tbsp sour cream (or plain yogurt)
Juice from 1/2 lemon
Salt & pepper
1 tsp fresh dill (finely chopped)

Beat the eggs and season with salt and pepper.  Scramble the eggs in a saute pan over medium heat until cooked (but still soft).  Place scrambled eggs on a plate and cover with a few strips of smoked salmon.  In a small bowl, mix sour cream and lemon juice.  Salt to taste.  Add sauce to the scrambled eggs and salmon, then sprinkle with fresh dill.

* To lighten this dish, I like to use one whole egg and then one egg white.  You could also substitute the sour cream for reduced-fat sour cream or plain yogurt.

Pot Sticker Dumplings from Mad Hungry

I treated myself to Lucinda Scala Quinn's Mad Hungry cookbook for Christmas, and tried this recipe last night.  So easy, tasty and cheap!  No reason to buy the frozen variety again.  (I didn't make the sauce last night - instead I used soy sauce - but I will try it out next time.)

Makes 36 dumplings

• SOY-VINEGAR DIPPING SAUCE
• 1/2 cup soy sauce
• 1 teaspoon rice vinegar
• 1/2 teaspoon toasted sesame oil
• 2 teaspoons sugar
• 1 whole scallion, trimmed and sliced
• 1 hot green chili, thinly sliced
• 2 tablespoons water
• DUMPLINGS
• 1/2 pound ground turkey, chicken, or pork (if using poultry, add 1 teaspoon peanut oil to the mixture)
• 1 cup finely chopped bok choy
• 1/2 teaspoon minced peeled fresh ginger
• 1 small garlic clove, minced
• 1 teaspoon soy sauce
• 1/2 teaspoon sesame oil
• 1/2 teaspoon coarse salt
• 1 large egg white
• 36 dumpling wrappers
• Peanut oil, for frying

Directions

1. In a small bowl, combine all ingredients for the dipping sauce. Set aside.
2. In a medium bowl, mix together the turkey, bok choy, ginger, garlic, soy sauce, sesame oil, and salt. Stir in the egg white.
3. Working with 6 at a time, lay down the dumpling wrappers on a work surface. Spoon 1 teaspoon of filling onto each one. Lightly wet the edge of each wrapper with water. Fold the dough over and pinch around the edges. This is easiest done by picking up each dumpling and pinching around the edges with thumb and forefinger. Place on a baking sheet and cover with plastic wrap to keep the dumplings from drying out. Repeat until all filling is used. (Freeze any dumplings that will not be cooked immediately. After they are frozen, transfer them to a resealable plastic bag or wrap in plastic.)
4. To cook the dumplings, heat a large skillet and swirl some oil around to coat the pan. Add a single layer of pot stickers. Cook for 2 to 3 minutes (2 minutes longer if frozen), until they begin to turn golden on the underside. Don't move them. Add 1/4 cup of water to the pan and cover immediately. Cook for 5 minutes, or until the meat is cooked through and the dumplings release from the pan. Serve immediately with the dipping sauce.

From Mad Hungry, November 2010

See the video demonstration at: Pot Sticker Dumplings and Soy Vinegar Sauce - Martha Stewart Recipes 

Make Time For Your Health

What To Eat by Marion Nestle
is an excellent guide to food - what to eat, what not to eat, how to shop smartly. It delves into the lengths that food industries will go to in order to convince us that their food is good for us (when it's not). It will (hopefully) change the way you eat. It's thick but I found it to be a pretty quick read.  I borrowed it from our local library (to save money) but may have to buy a copy.  It is that helpful.  (And only $11.66 in paperback on Amazon.com.)

Here are the main guidelines that I took away from this book:

• EAT LESS AND MOVE MORE.
• Count Calories:  When it comes to losing weight, it's the calories that count.  You need to eat 2,000 calories or less per day to lose weight or maintain your weight if you aren't very active.  
• 3,500 calories = 1 lb of body fat.  To lose one lb. of body fat per week, you have to eat 500 fewer calories per day (or increase your activity levels so that your body uses 500 more calories than usual).
• Pay attention to the actual "serving size" listed on a food's nutritional panel!  And eat smaller portions than you are currently.
• Read Labels:  When shopping for food, start by reading the ingredient list - the shorter, the better.  (My own rule:  If I don't recognize the name of an ingredient or couldn't tell you what it is, I don't buy that product.  Or go by Michael Pollan's advice in In Defense of Food: An Eater's Manifesto (another excellent book):  Don't eat anything that your grandmother wouldn't recognize as food.)  Then check the food product's serving size, number of calories, amount of fat and saturated fat (don't buy anything with TRANS FAT) and sodium.  If these are larger percentages of the daily value, don't buy this product (or only buy it on occasion).
• Sugar:  Try to limit your intake of sugars to 10% or less of your daily 2,000 calories.  That would be no more than 60 grams (about 4 tbsps) of sugar per day.  If a product has more than 15 grams of sugar per serving, consider it a dessert and treat it as such.
• Shop the Outer Perimeter:  For the healthiest (i.e. least processed) foods, stick to the outer perimeter of the grocery store.  That's where you'll find fresh produce, dairy, meat, seafood and usually breads/grains.  The more processed foods are shelved on all of those middle aisles.  Look for food products with the least amount of processing - those that are pasteurized, frozen, jarred or canned are usually healthier choices than boxed items.
• Stop Buying Your Children "Special" Foods:  You would never know it by going to a supermarket, but children are supposed to eat the same foods that their parents eat.  The best way to get kids interested in real food is to teach them how to cook it.  Better yet, teach them how to grow it.

Some of my own guidelines:

• Food is healthier, cheaper and tastes better if you make it yourself.  And I promise it doesn't take that much time, either.  For example, I love potstickers (Gyoza, dumplings, etc.).  Instead of eating out or buying the frozen variety, I decided to try making them myself.  (I'll be posting the recipe here soon.)  Not only was it so much easier and tastier than I expected, but I fed the whole family for less than $10.00 (including a second batch that I froze for another meal).  The ingredients:  Ground pork, bok choy, ginger, garlic, egg white and Gyoza wrappers.  (I dare you to pick up a bag of the frozen variety and find a list that short!)  This is an easy and fun recipe to let your kids help with as well (up to the frying part)!
• Remember that food is processed to preserve it for much longer than Mother Nature EVER intended.  The shorter the life-span of a food, the healthier because the ingredients used to preserve that food through the next decade isn't good or anything that your body recognizes.  Exception:  If you do your own canning (or buy jarred goods from a reputable source who does not use preservatives like partially hydrogenated oils).  

Marion has her own blog at www.foodpolitics.com I can't recommend following her enough, or getting one of her books.  I am constantly learning from people like Marion and Michael, and hope they will open your eyes as well.

Make Time For The Stuff That Matters

I'm a wife, a mother of two, a professional photographer, a member of a cooperative preschool, a volunteer (for Soulumination), and an avid reader/cook/foodie/fountain of information.  I wish I had more time for so many things, but mostly just wish I had more time.
I'm creating this new blog as a place to share do-it-yourself project and party ideas, recipes, things to do and places to go with the kids, ways to take better care of yourself (because if you don't, you can't take care of anyone else), and hopefully to encourage you to stop and fully savor each and every moment.  I know that this blog is yet another thing I'm taking on, but I love sharing ways that I find to eat better, get healthier, save money, try new things and make things myself.
I imagine that I will be sharing a lot of recipes here.  I love good food.  I have an addiction to cookbooks, and know that I will never be able to get to all of the new recipes that I want to try (but that I can get to a quite a few).  More than ever, though, I have an appreciation for fresh, local and healthy ingredients.  I am currently heavier than I have ever been in my life, and have already started on my journey to lose weight and get fit.  (I have lost 10 lbs in my first two weeks.)  If any of you are on a similar journey, I hope a few of my tips will help you as well.  Mostly, I want to change the way that my family eats and the way that so many families in the United States eat.  We know that there's an epidemic of obesity in this country, but I don't know if most of us know how to change that.  I hope I can address that here as well.
So please follow this blog, drop a line and let me know if you find it useful.  Share your own tips.  Most importantly, make time to do what matters most to you and savor each and every minute of it.