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February 12, 2012
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Healthy Thoughts / Healthy Actions Newsletter #109
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Hi Everyone!
As I continue on this path of building my new business, I am coming to terms with the amount of research this program entails. I am spending hours sorting through internet articles on what is healthy vs. unhealthy in terms of ingredients on package labels, dietary concerns, etc. Just like anything on line, to know what is truth, what is hype, and what are downright falsehoods is very challenging. The internet is an enormous gift but I think we need to use it wisely.
So as I continue reading I am realizing more and more that I am a middle-of-the-roader kind of person. I do not want to preach some magic formula for weight loss, or tell you that blue-green algae, or a certain protein powder is the big secret to good health. I don't know what gets rid of "belly fat" and I do not buy into what the internet tells you will. I am not a vegetarian or vegan (although I have been vegetarian at times in my life and respect that path), nor am I a hard core carnivore. I don't know or really care if drinking water cold or hot is the secret to weight loss, or if womens' embryonic fluid is the way to shed those pounds.
I see myself as sensible. I know some might see me as a skeptic or a cynic, and I suppose I must seem so at times. But I just don't buy into most of the hype around weight and health. I think it is all pretty simple: eat healthier, eat less, move more.
So as you make your way in the pursuit of the healthiest you, what you choose to believe will determine the path you take. I hope some skeptical thoughts will eek out at some point and make you question all those magic formulas and gimmicks. If it were easy and magical we'd all be thin. And to work at something to make it happen makes it all that much sweeter. Here's hoping you'll go for the sweetness!
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I am loving doing these meetings. The feeling in each of them is very connected, honest and fun. My skills as a movement leader are mixed, and I will begin guest teachers next month, but it seems most people come away with a grin. It feels very energizing to talk and then move.
Those of you who have been attending, I am offering a special if you bring a friend...See below. And those of you who know someone who has been at a meeting, well take advantage of the special! Hope to see you!
MEETING DATES/TIMES/TOPICS:
(topics vary by location, depending on the start date of the meeting)
MONDAYS 9:30 AM
PETALUMA COMMUNITY CENTER
320 NO MCDOWELL PETALUMA
2/13 topic: Nutritional Labels part 2: Understanding label percentages and numbers.
2/20 topic: Snack Food Samples: Oh yes, I am bringing in all sorts of yummy ideas for snacks for you to actually sample!
MONDAYS 5:30 PM
TRINITY EPISCOPAL CHURCH
275 E SPAIN ST SONOMA
2/13 topic: Nutritional Labels part 2
2/20 topic: Snack Food Samples
TUESDAYS 9:30 AM
LOMITAS SCHOOLHOUSE
2421 LOMITAS AVE SANTA ROSA
2/14 topic: Snack Food Samples
2/21 topic: Artificial & Natural Sweeteners: Uncovering the truth about sweeteners. Sample different types of natural ones.
TUESDAYS 5:30 PM
PETALUMA COMMUNITY CENTER
320 NO MCDOWELL PETALUMA
2/14 topic: Snack Food Samples
2/21 topic: Artificial & Natural Sweeteners
WEDNESDAYS 9:30 AM
TRINITY EPISCOPAL CHURCH
275 E SPAIN ST SONOMA
2/15 topic: Snack Food Samples
2/22 topic: Artificial & Natural Sweeteners
WEDNESDAYS 4:30 PM
LOMITAS SCHOOLHOUSE
2421 LOMITAS AVE SANTA ROSA
2/15 topic: Snack Food Samples
2/22 topic: Artificial & Natural Sweeteners
FRIDAYS 9:30 AM
SEBASTOPOL CENTER FOR THE ARTS
6780 DEPOT ST SEBASTOPOL
2/17 Food Addictions: Are we literally addicted and how do we stop the cycle?
2/24 Nutritional Labels part 1: Understanding ingredient lists.
$10 / per meeting
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Bring a friend to any meeting during the month of February
and they pay
Half Price! ($5)
| | Offer Expires: February 28, 2012 |
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RECIPES FOR THIS ISSUE
One of my Facebook friends posted a recipe for of all things, Cauliflower Crust Pizza...Yep, the crust is made from cauliflower. I was skeptical at best, but whoa mama!! It is amazing! Because the crust is made with cheese it is more like a boboli crust, if you have ever had one of those. It makes a crust so decadent and satisfying you could have it all by itself. I am reprinting the recipe with the nutritional info for the crust only, and you can add on as desired. I have basic toppings here, but use your imagination. This is one of those recipes you MUST TRY!!
And on the same site as this recipe appeared (http://www.recipegirl.com/) I found a wonderful sounding stroganoff. Check it out!
For my favorite recipes
CLICK HERE FOR MY WEBSITE RECIPE PAGE
CAULIFLOWER CRUST PIZZA
CRUST:
1/2 LARGE head cauliflower (or 2+ cups shredded cauliflower)
1 large egg
1 cup finely shredded light mozzarella cheese (or try another kind!)
1 teaspoon dried oregano
1/2 teaspoon dried minced garlic (or fresh garlic)
1/2 teaspoon onion salt
TOPPING:
1/2 cup tomato-basil marinara sauce (or pizza sauce)
1/4 cup finely shredded light mozzarella cheese
½ onion, finely chopped
½ bell pepper, chopped
5 crimini mushrooms, sliced
(or make this with any toppings you choose)
Directions:
1. Shred the cauliflower into small crumbles. You can use the food processor if you'd like, but you just want crumbles, not puree. You'll need a total of about 2 cups or so of cauliflower crumbles (which is about half a large head of cauliflower. Place the cauliflower crumbles in a large bowl and microwave them (dry) for 8 minutes. Give the cauliflower a chance to cool.
2. Prepare the crust: Preheat the oven to 450 degrees F. Spray a cookie sheet or pizza pan with nonstick spray (or use a nonstick surface). In a medium bowl, mix the cauliflower crumbles (about 1 1/2 cups since they shrink after cooking) with the remaining crust ingredients. Pat the "crust" into a 9 to 12-inch round on the prepared pan. Spray the crust lightly with nonstick spray and bake for 15 minutes (or until golden). Remove the crust from the oven and turn the heat up to broil.
3. Prepare the pizza: Spread the sauce on top of the baked crust, leaving a 1/2-inch border around the edge. Sprinkle cheese on top. Add other toppings out around the pizza. Broil the pizza 3 to 4 minutes, or until the toppings are hot and the cheese is melted and bubbly. Cut into 6 slices and serve immediately.
Nutritional info per serving for JUST THE CRUST- per slice (if you want to do your own toppings):
Serving Size: 1 slice (pizza cut into 6 slices)
Calories 84, Fat 4.3g, Sat Fat 2.6g, Cholesterol 40.8mg, Sodium 166mg, Carbohydrates 4.6g, Fiber 1.9g, Sugar 0g, Protein 7.1g
SLOW COOKER BEEF STROGANOFF
Ingredients:
1 1/2 pounds beef chuck steak, trimmed & cut into 1/2-inch cubes
1 pound sliced cremini mushrooms
2 small onions, finely chopped
2 Tablespoons tomato paste
1 cup low-sodium beef broth
1/2 cup white wine
4 Tablespoons low-sodium soy sauce, divided
1 cup reduced-fat sour cream
2 Tablespoons cornstarch
1/4 teaspoon black pepper
cooked egg noodles, whole wheat pasta or rice, for serving
chopped Italian parsley, for garnish (optional)
Directions:
1. Combine beef, mushrooms, onions, tomato paste, broth, wine and 3 Tablespoons soy sauce in the bowl of a slow cooker. Cover and cook on HIGH for 4 hours or on LOW for 6 hours, or until beef is tender.
2. In a small bowl, stir together sour cream, remaining 1 Tablespoon soy sauce, cornstarch and black pepper; whisk into the hot meat mixture and cook an additional 30 minutes or until sauce has thickened slightly. Serve over pasta or rice and garnish with parsley, if using.
Tips:
*To prepare this recipe as gluten free, be sure to use GF beef broth and soy sauce, and serve over GF pasta or rice.
Nutritional Information per serving: (meat only- count pasta or rice separately)
Makes 6 servings
Calories per serving: 246
Fat per serving: 8g
Saturated Fat per serving: 3g
Fiber per serving: 1g
Protein per serving: 26g
Cholesterol per serving: 78mg
Carbohydrates per serving: 1g
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FARMER'S MARKETS!
Every Saturday, unless it rains, I get on my bike and head over to the Farmers Market at the Vets Building in Santa Rosa. I love that market (and hope it continues, as rent is tripling there!!), and in general I feel shopping at our local farmers markets is very rewarding in a lot of ways.
First of all, you are supporting local growers. My stint with the Wednesday Night Market taught me how incredibly hard these people work, and some travel hours to sell to us here. And they have gorgeous, fresh produce so why not get the best right from the source?
And why not buy produce in season. I buy a few things which are not seasonal or possible to get here (my family loves bananas and blueberries, and I have to have onions all times of the year: in season or not), but the majority of what we consume each week in both fruits and veges is from the market. We are amazingly fortunate to have all of this abundance right around us, so why not take advantage if we can. I build my week around this Saturday run: planning meals based on what we find there.
I also love the other cool stuff at our Vet's building market. It has an astonishing array of nice craft, excellent cheeses and baked goods, honeys, fresh and frozen meats and fish, and my favorite unique booths: Bolani and the bean booth. Yes, we have a booth which sells all different types of beans. My boyfriend bought these fabulous Anasazi beans a few weeks ago and we have gotten them twice since, they were so yummy.
 And Bolani...well, if you have not tried this wonderful Middle Eastern treat you are in for a surprise. Like a crepe, it is a stuffed filo, filled with spinach, pumpkin, lentil or potato. My favorite is the pumpkin. When they sell it at the market they pile all sorts of spreads on it, but they are splendid all on their own, and 1/2 of a bolani is a filling, satisfying lunch or breakfast. I like to heat mine in a pan so it gets a little crispy...yuuuummm! Their ingredients and small amount of fat make them ideal for weight conscious folks, and even many of their sauces are quite reasonable too. I like to use their sauces to flavor soups and stews too. You can also find these at Whole Foods. If you are in Santa Rosa come on down to the market mid-morning on Saturday and look for me. Better yet, come on your bike, and let's take a ride after we shop (I send my boyfriend home with the goodies and I head out to the bike trail). Let me know if you want to do this and we can make a plan! I have a large product recommendation list on my website. Check it out: |
THE FALLACY OF MODERATION
I found this article on Paula Deen very fascinating. My program is based on the concept that this business of
"everything in moderation" as a means towards weight loss or management is actually not an effective long-term path. Read this and see what you think.
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FORKS OVER KNIVES
I watched this film a few days ago and it made me think. It is a documentary based on the concept that a plant-based diet is the way to heart health and overall well-being. This is interesting, though it does advocate giving up meat and dairy, so possibly extreme for some. Rent it and see what you think. It is very well made and will keep your attention.
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ARTIFICIAL FLAVORING
Marlene sent a link to a very informative 60 Minute program on artificial flavors. Since we have been discussing this in our meetings I found this to be valuable information. Pretty shocking stuff...
http://www.cbsnews.com/video/watch/?id=7389748n
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THE HEALTHIEST FOODS TO EAT...
Check out this article D'Ann sent on what we should be eating...Good stuff!!
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Whole Foods Organics
Marylou sent this expose on the "organic" frozen produce from Whole Foods. Makes those farmer's markets even more appealing, doesn't it?
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HUMAN PLANET: BBC SPECIAL Jim sent this gorgeously photographed trailer for a new BBC/Discovery Channel series about human survival in remote and harsh conditions on earth. Powerful!
http://www.youtube.com:80/watch_popup?v=2HiUMlOz4UQ&vq=large |
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Thank you to Craig for this clever piece.
David will be returned to Italy!
After a 2 year stay in the United States Michelangelo's sculpture of David will be returned to Italy.
  
Proud sponsors
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LIFE COACHING
Most of you know I am a certified life coach. Although my new weekly meetings incorporate life coaching it is not the same as one on one help. If you are challenged in your life to make change: to make things happen, this is a path towards fulfilling your dreams.
I always do a free half hour sample session.
Hope you'll check it out!
EMAIL ME FOR MORE INFORMATION:
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