Basic Tomato Mixture

I have not shared a recipe with you girls and guys in awhile and I thought a dinner recipe would be a nice change from my usual breakfast ideas.  This isn't so much a full on recipe as it is a base for your dinner creations. 

BASIC TOMATO MIXTURE
When Bill and I started dating, he made it pretty clear that he was watching his sugar intake.  I was concerned that he wasn't getting enough vegetables.  Enter my Basic Tomato Mixture to save the day!  This is what could loosely be called a tomato sauce and I use it for the base of pretty much everything: chicken saute, pasta, stuffed zucchini, herb sauce for grilled eggplant etc.  You name it, this mixture works for it...except, say, in smoothies.

Basic Mixture
1 Red Onion (or yellow...doesn't matter), chopped
Few cloves of garlic (your preference)
Salt and Pepper
Olive oil (a tablespoon maybe?  I am pretty liberal with the EVOO)
Saute all over medium until onions are soft.  Watch your garlic so it doesn't brown/burn
Add 1 or 2 cans of unsalted tomatoes (stewed, chopped, whole...whatever) OR a few fresh tomatoes
Add a few handfuls of spinach (I use regular, not baby.  Its cheaper)
Add some seasonings...fresh herbs from your garden, mixed dried Italian herbs, some red wine maybe, crushed red pepper.  Go wild!  Or go boring - your call completely.
Saute down until it tastes and looks good to you.

The Add Ins!
You can do pretty much anything here:
Simmer chicken breast in the Mixture
Add it to pasta
Throw in some grated cheese maybe
Cook it with some lean ground turkey and stuff a zucchini or peppers (maybe add bread crumbs and an egg) and bake
Add in cooked chicken sausage
Add in a can of cannellini or butter beans

In this photo its the Basic Mixture plus zucchini from the garden and a can of butter beans:

This is a complete meal (including dairy if you add cheese) and it is delicious.  And Fast!  It may sound like a lot of steps, but I whip this up a few times a week and the time it takes is minimal.

Now for my new secret ingredient!  For years I have been making the Mixture as stated above, but about a month ago I received a pack of Garlic Gold!

I have been adding this stuff to everything, but mostly to the Mixture or to sauteed or grilled veggies. 
Which flavor do I add?  All of them!  Or 1 of them...they are delicious and easy to use because they are mild.  Seriously - Bill even used these all on his own one night to make me some zucchini and it was great!

***My apologies for no weekend post as promised - Bill and I got all gussied up for our anniversary dinner and I was going to do a special post so you all could see what we look like when we are not climbing a mountain...but alas, camera malfunction***

Recipe Day!

So I made a great smoothie featuring a great new-to-me supplement that I want to share with you all ... and that got me thinking.  Are any of you interested in me posting a recipe every week or two?  I am thinking pasta sauce, salads, appetizers etc.  Just easy stuff I make fairly regularly that fit into a healthy diet.  Oh, and I'll try to include pictures when I remember.  What do you think?

Ready for the smoothie recipe?!?!  Lets call this ... .... excited?

DARK CHOCOLATE CHARGE-UP

1/2-1 cup coffee unsweetened (mine was luke warm and hazelnut flavor)
1 handful spinach
some soy milk/almond milk
handful frozen blueberries
1 scoop vanilla protein powder
2 scoops Amazing Grass Chocolate Drink Powder, Green Superfood, 8.5-Ounce Container
1 tablespoon dark chocolate almond butter
1 tablespoon chia seeds (I was out of gel)
Blend

This thing was intense!  Very, very chocolaty.  In fact, I think next time I am only going to use 1 scoop Amazing Grass.  But if you are a chocolate lover, go for it man.  I also want to note that you can, of course, use chocolate or unflavored protein powder or use chocolate milk or soy milk or whatever floats your boat.  This is what I used though and it was delicious!

Here is the nutritional profile.  This is based on the generic ingredients in My Pyramid Tracker and not on the actual ingredients I used.  If you are not a breakfast eater or you are afraid of calories and fat, these may come as a shocker ... but I like a dense, healthy breakfast and these stats are my norm.

~400 Calories
~20 Grams Fat (2.5 Saturated)
~41 Grams Carbs
~22 Grams Protein
~13 Grams Fiber

A word about Amazing Grass.  I started buying it because I'd read a lot about it and it was on sale at Amazon.  This stuff can be pricey but it is really good.  Here is the product description from their website:

"Our Chocolate Green SuperFood is a delicious chocolate drink powder to help you achieve your 5 to 9 daily servings of fruits and vegetables.

A full spectrum of alkalizing green superfoods, antioxidant rich fruits, and support herbs unite with organic Acai, Maca and Cacao to provide a powerful dose of whole food nutrition with a delicious dark chocolate taste. Complete with pre & probiotics and digestive enzymes to ensure rapid nutrient absorption and healthy digestion.


Chocolate Green SuperFood: All natural and organic ingredients include organic wheat grass, organic barley grass, organic alfalfa, organic spirulina, organic spinach, organic chlorella (cracked cell-wall), organic broccoli, organic dutch cocoa, organic redwood cocoa, organic cacao, natural chocolate flavoring, organic acai from Sambazon, organic maca, organic carrot, organic beet, raspberry, organic rose hips, pineapple, green tea, acerola cherry, organic flax seed powder, organic oat fiber, apple pectin fiber, F.O.S. (from chicory root), L. acidophilus, alpha and beta amylase, protease, lipase, lactase, cellulase, siberian eleuthero root, peppermint and organic sea salt.


100% Vegan."




I've found that this stuff is tasty and packs a serious energy punch if you are interested in giving it a try.

Count Something ... Anything!

After a weekend of summertime food splurges, I thought I would share with you all a post about counting.  I think counting is, essentially, the key to maintaining a balanced diet.  Counting what you ask?  Whatever you want!

I have counted various things over time.  I counted fat grams.  I counted points in Weight Watchers.  I counted servings according to the food pyramid.  And I have, of course, counted calories.  Counting forces you to be accountable (he he).

I turns out that I was - in my opinion - wrong to have focused on counting fat grams.  Its true that, in general, a lower fat diet will be lower in calories...but I also find a low fat diet is less satisfying.  I now aim for a 'regular fat' diet low in animal and saturated fats...but still keep tabs on how much overall fat I am taking in.

I found counting points in Weight Watchers very effective.  And actually, to kick start my weight loss this time around, I again turned to Weight Watchers to drop the initial 10 pounds or so.  I find counting points fairly mindless and easy to do.  I stopped doing it because I found the points too restrictive for my calorie needs in weight lifting, but still, it is a great starting point.  Also, as a side note, I never went to meetings and followed the plan online only.

I have also counted food servings and nutrients on www.mypyramidtracker.gov.  I am actually currently counting calories and servings on this website.  It has a few flaws, such as having a dairy requirement that doesn't take into account dairy substitutions.  And the database lacks some essential foods.  But it is free and breaks down all of your food choices into calories, vitamins, protein etc.  And, similar to Weight Watchers, it keeps track of your daily exercise to compare to your caloric intake.

Lately I have also been counting sugar and sodium intake.  Yeesh - this is a bit more troublesome...but basically if the food has nutrition facts, and I look at them, and the number seems high, I try not to eat it.  If the food does not have nutrition facts, hopefully it came from a tree, or a vine, or some such natural source.  This may not always work ... for example, yesterday I probably ate 4 handfuls of pretzel M&Ms ... hello sodium and sugar!!  But at least I was aware of the sodium and sugar I was shoveling into my mouth.



The idea here is to count something - anything - that will make you more mindful of what you are eating and how much you are eating.  I like online databases, but you could easily do this in a fun, pretty notepad too.  Or a boring notepad - whatever.  You could start by counting servings of water.  And then servings of veggies maybe?  Or how about noting down the amount of alcohol or sugared drinks you are taking in?  I think a little bit of awareness goes a long way.

Breakfast

By request, a breakfast post!  I love breakfast and eat it everyday...usually around 7am (after yoga before getting dressed for work) with several cups of coffee with soy milk.  Below are some of my daily breakfasts.  I've given measurements where necessary but otherwise I just toss stuff in based on my mood, my hunger level, and the days activities.  I tend to have smoothies on sunny days, oats on rainy days, and pancakes on the weekend.  I try to drink an extra cup of soy milk of oatmeal days for added protein.

A note on chia seeds and gel.  Chia Seeds 2 Pounds (Chemical Free) regulate blood sugar, add fiber and are a great source of Omega-3s.  I keep a serving of chia gel in the fridge for smoothies.  One serving chia gel is 1 Tbsp seeds shaken with 9 Tbsps water (let it sit at least 10 minutes - shake again).  The chia gel can  be used to substitute Tbsp per Tbsp the fat in baking recipes for up to half the fat.  It can also be used to bulk up sauces, puddings and guacamole, among other items.  It is, of course, not necessary to make any of the below.  But I like it.

Green Smoothies
The ingredients are typed out in the order I put them in the blender.  I usually have to stop the blender a few times to push the ingredients down.  Also, I reference frozen berries because they are cheap and don't go moldy on me.  You can of course use whatever milk you want and add honey or agave to sweeten to taste.  I have found that adding a fat is necessary to keep me full through the morning. 

Everyday (Bill and I both enjoy this one!)
Almond Milk
Spinach (handful or two)

Grated Carrots (handful)

Frozen Strawberries, Blueberries, Mixed Berries...Whatever

Almond Butter
Vanilla Protein Powder
Chia Gel

Bill Special (the above plus chocolate milk)

LK Special
Almond Milk

Spinach (handful or two)

Grated Carrots (handful)

Frozen Strawberries

Shredded Unsweetened Coconut

Vanilla Protein Powder

Chia Gel

Pre-Run/Pre-Race Special
Almond Milk

Banana (fresh or frozen in chunks)

Peanut Butter (scoop size depending on distance/intensity)

Agave Nectar

Chia Gel

Oats
I get a lot of oatmeal inspriation from Kath over at Kath Eats Real Food.  I microwave my oats because of time constraints.  I set the microwave for 3 minutes on high but watch it the whole time (coffee in hand) and stop it periodically to stir when it looks like its going to overflow.  I usually stop it with a minute left on the timer...but this is not an exact science.  Watch carefully and use a deep bowl.

Everyday
1/4 cup Old Fashioned Oats
1/4 cup Bob's Red Mill 10 Grain Cereal
1 Cup Water
Microwave
1 Tbsp Chia Seeds
1 Tbsp Almond Butter
1 Tsp Jam
Stir

Blueberry Walnut

1/4 cup Old Fashioned Oats

1/4 cup Bob's Red Mill 10 Grain Cereal

Frozen Blueberries

1 Cup Water

Microwave

1 Tbsp Chia Seeds

4 or so broken up Walnuts Halves

Stir

Basic

1/2 Cup Old Fashioned Oats

1 Cup Water

Microwave

1 Tbsp Peanut Butter

1 Tsp Jam

1 Tbsp Chia Seeds

Stir

Muesli

1/2 Cup Bob's Red Mill Muesli
1 Cup Water

Microwave

1 Tsp/Tbsp Jam

1 Tbsp Chia Seeds

Stir

Pancakes
This basic recipe is compliments of one of my Weight Watcher's buddies, LG.  I pre-heat the pan (sprayed or greased depending on your preference) before I start adding ingredients to the blender.  Yes blender.  Throw them all in but the toppings.  I like to cook an inch or so of batter in the pan as a tester, then the rest of the mix makes 2 pancakes.  My method is to set the heat to medium high and flip the pancake when bubbles start to pop in the middle of the cake.  That's my method...feel free to experiment!

Protein Pancakes
1/2 Cup Old Fashioned Oats
1/2 Cup Cottage Cheese
3 Egg Whites
Vanilla
Cinnamon

Toppings to mix and match!
Almond Butter
Dark Chocolate Almond Butter
Shredded Unsweetened Coconut
Microwaved frozen berries with agave nectar
Agave Nectar
Jam
Maple Syrup

Lemon Ricotta Protein Pancakes

1/2 Cup Old Fashioned Oats

1/2 Cup Ricotta Cheese

3 Egg Whites

Lemon Zest 

Cinnamon

Toppings to mix and match!

Whipped cream

Microwaved frozen strawberries or Blueberries with agave nectar

Agave nectar

Flavored Yogurt of choice

Maple Syrup

Basically, as Bill says, my breakfasts are just vehicles for toppings.  Go Wild!!

Body Weight

Thanks for all of the feedback yesterday!  I'll respond in the comments section to that post later today.

So I am not brave enough to post my weight for world to see - at least not yet.  I will say that according to the BMI scale I am overweight bordering on obese.  I can assure you that I am not overweight bordering on obese.  I am average (with a more than average butt).  I am also able to mentally step away from the scale enough to realize that it is not the number that defines me.  The size clothes I am comfortable in, that defines me.  The amount of weight I lift, that defines me.  The amount of miles I run, that defines me.  The time I post in a race, that defines me.  The small, almost imperceivable adjustments I makes in asanas, that defines me.  My weight, however, has nothing to do with who I am.

Why then, am I afraid to post it?  What is it about that random number on the scale that is so scary?  How are you supposed to get passed it?  I will tell you this - weigh yourself first thing in the morning - naked, before water, before you brush your teeth.  Then weigh yourself after breakfast ... maybe mid-day.  BAM you gained 3-5 pounds.  What the hell happened?  Did you get fat in the last few hours?  No, of course not.  But man, will that number mess with your head.  This is especially difficult, and an important concept,  if you are lifting weights or following The New Rules of Lifting for Women: Lift Like a Man, Look Like a Goddess.  Since starting New Rules, I have lost maybe 5 pounds?  But I have lost almost two complete sizes.  If I were just watching the scale, I would think no progress was being made, when in fact I am leaps and bounds closer to healthy.  The scale?  It doesn't lie - its tells you the truth.  But that truth includes water weight from too much salt.  Water weight from swollen, repairing muscles.  That truth includes the weight of your bones.  And your hair.  And it includes the weight of the food (even the yucky-but-weighty-foods like baby carrots) that you ingested.  Weight is funny like that.

So what are you to do?  Not weigh yourself?  No ... well ... maybe.  Here is the deal - and I cannot stress strongly enough that this post DOES NOT apply to anyone with an eating disorder or other self image distortion - if you need to lose weight, you know it.  Really, you do.  Your clothes don't fit the way you want.  You are not comfortable.  You cannot move the way you want.  Seat belts are your actual enemy.  But you are probably lying to yourself ... "Its not that bad"... "I'm just big boned" ... "I carry the weight well"... ... ... Okay.  You - if thats you - do yourself a favor and step on a scale.  Being confronted with that number is a serious shocker.  And it will make you take action.  Sometimes we need to force ourselves to do the uncomfortable, to face the truth.  Then we do something about it.

So what about average people?  What does the scale mean to us?  For me, I weigh myself out of curiosity.  If I gain a pound, I try to look at it logically - is that a pound of cake or a pound of water?  If I lose a pound, I know it is probably meaningless, but I still get excited.  If I lose three pounds...okay, that might be something to celebrate.  If I drop a clothing size - BUST OUT THE CHAMPAGNE!!! If I PR in a race, watch out world!  But the scale and body weight itself...its just to keep tabs on the everyday ins and outs.

Food

As promised, the food post.  I originally thought this was going to be entitled the "Diet" post, but in the end I have decided that it is about food, what my thinking is about it, and how much I like it.  If you prefer to refer to that as a diet, that's cool with me.

After undergrad, when I first got serious about re-losing all the weight I had regained, I turned to Weight Watchers.  This worked really well for me - I think I lost something around 60 pounds.  I was also running a lot.  And I was fueling those runs with 100 calorie snack packs, fat free bologna and cheese with fat free American cheese singles on light wonder bread.  And baby carrots.  Oh how I loathed those stupid carrots.  That was pretty much my diet.  It took the weight off, but was it healthy?  It really is no wonder that when I tried to switch back to normal food and upped the stress level in my life, I started to gain the weight back. No one should try and live off of fat free whatever with a side of flavored air with preservatives.  But if you had told me that at the time, I would have shoved my weight loss in your face and laughed. 

When I decided to get in shape again, I decided to do it differently.   I had started really getting into my yoga practice and began thinking about what I was putting into my body.  This wasn't an overnight thing - I did not get up one morning and throw out the hostess cupcakes and fiber one bars.  But slowly, over time, I found myself wanting to revamp my eating habits to include foods that would give me sustained energy and fit the lifestyle I was trying to cultivate.  Mind you, I hate the word 'lifestyle' almost as much as I hate the word 'journey" and am trying to use them as little as possible...in this case though, lifestyle is probably the correct word to use.  I will NOT use the word 'journey'.  I started eating Chia Seeds 5 Pounds (Chemical Free), which are a great source on Omega- Threes and steady blood sugar.  I started buying whole foods instead of processed.  I made it a goal when shopping to buy the product with the least amount of ingredients, despite the brand.  I also switched to sardines as my favorite choice of lunch time protein, due to how economical they are, how calcium rich they are, and again the content of Omega-Threes.  Finding calcium rich foods also became important because, around the same time all of this was happening, I decided to start limiting dairy.  It started as an experiment, but now I feel so much better without it that I am on soy and almond milk only.  This is not a hard and fast rule - I am still eating ice cream occasionally, cheese is good...though I have switched to soy yogurt.  I just feel better without it.  The all- natural thing is not hard and fast either.  Preservatives happen....just not as much as they used to.

I would also like to talk about fat.  Fat along with veggies and protein are the bases of my diet now.  When (if) you decide to read   The New Rules of Lifting for Women: Lift Like a Man, Look Like a Goddess, please pay attention to the section on fats.  Also, I have been reading The Fat Fallacy: The French Diet Secrets to Permanent Weight Loss and though it sounds gimmicky and almost embarrassing, I like the ideas on fat and portions.  Basically, I am not avoiding fats in my diet.  Or, at least, I am not avoiding non-animal fats.  Bring on the olive oil, avocado and nut butters, I say.  Coconut? Yes please.

Veggies and protein.  My basic idea about these two is, get as much as you can.  I include fruit in the veggie category be default...I just prefer veggies, but I am trying to increase my fruit intake.  I have a hard time fitting in as much protein as I would like, but I make a mindful effort to include it in every snack and meal.  I fail frequently.  Veggies however - no problem.  Yesterday, for instance, I managed to consume spinach, berries, an entire bunch of kale, grated carrots, corn and papaya.  Love veggies. 

I guess next you are asking "where are the carbs?"  Rest assured, there are plenty of carbs, I just do not really focus on whether or not I am getting them.  I don't care.  By default, I get plenty in my diet.  I eat crackers.  And oatmeal.  And sweet potatoes.  And corn. And so forth and so on.  I love pizza.  I like bread.  I do not have these things every day, but when I do I am not concerned.  Carbs are not evil but they are certainly not the focal point of my diet either.  They are just there.

And I still loathe baby carrots.