Pasta Night!!!!

Turkey Sausage and Arugula Pasta from Eatingwell.com

Ingredients:
- 12 oz whole wheat short pasta (shells or twists)
- 8 oz hot Italian turkey or chicken sausage links, remove from casings
- 3 garlic cloves chopped
- 8 cups arugula or spinach
- 2 cups halved cherry tomatoes
- ½ cup finely shredded Pecorino Romano, or Parmesan cheese, plus more to taste
- 1 tsp freshly ground pepper
- ¼ tsp salt
- 1 tbsp extra-virgin olive oil

Preparation:
1. Bring a large pot of water to a boil. Cook pasta until just tender, 9 to 11 minutes, or according to package directions.
2. Meanwhile, cook sausage in a large nonstick skillet over medium-high heat, breaking it up into small pieces with a wooden spoon, until cooked through, about 5 minutes. Stir in garlic, arugula (or spinach) and tomatoes. Cook, stirring often, until the greens wilt and the tomatoes begin to break down, about 3 minutes. Remove from heat; cover and keep warm.
3. Combine ½ cup cheese, pepper, and salt in a large bowl. Measure out ½ cup of cook liquid from the pasta and then drain. Whisk the cooking liquid and oil into the cheese mixture; add the pasta and toss to combine. Serve the pasta topped with the sausage mixture and an extra sprinkle of cheese, if desired.

Nutrition Facts (6 – 1.5 cup servings):
Calories: 352
Fat: 9g
Carbohydrate: 18g
Protein: 6g

Winter exercise, it’s not just for Polar Bears anymore

Here we are in the thick of winter where the weather can truly challenge your motivation to exercise. If you are like most, your instinct is to get a stack of books and curl up beside the wood stove. Now, don’t think for a minute that just because the temperatures outside is dipping to levels that would make a penguin smile you no longer need to get your body moving. Need some motivation to get outside and get active? How about losing those extra 5 to 10 pounds you packed on over the holidays? Getting started now will help you prevent the need to scramble to get in shape for swimsuit season. In addition, outdoor exercise is a sure cure for cabin fever and the winter blues. Besides the usual warm weather activities, winter weather provides a multitude of opportunities for you to participate in; unique outdoor experiences that are a heck of a lot of fun.

At this point you may be wondering, is it safe to exercise in the severe cold? Well, the good news, or the bad news, is you can exercise safely for hours in severe cold as long as you follow a few rules. Dr. Castellani, a lead author of a 2006 position paper from the American College of Sports Medicine on exercising in the cold, came to the conclusion “it is never too cold to exercise.” Let’s face it, people go to the North and South Poles and do incredible things where temperatures can reach minus 50 degrees below zero.

Here is what you need to know in order to keep you safe and having fun:

• The two most dangerous conditions that can result from cold weather exposure are frostbite and hypothermia, both easily avoided. Frostbite is most common on your face, ears, fingers and toes. Early warning signs include paleness, numbness and loss of feeling or a stinging sensation. If you suspect frostbite, get out of the cold immediately and slowly warm the affected area without rubbing. If numbness continues, seek emergency care. Hypothermia is characterized by intense shivering, slurred speech, loss of coordination and fatigue — get emergency help right away. To help prevent problems know when to head for home.
• While staying warm is important, it is just as important to stay dry. Try not to overdress, which may cause you to overheat. One mistake winter exercisers do is wearing too much clothing. A good rule of thumb: If you are already feeling warm when you first step out to exercise, it is likely you are overdressed.
• Dress in layers that you can remove as soon as you start to heat up and sweat and then put back on as needed. Start with a thin layer of synthetic material such as polypropylene or polyester which draws sweat away from your body. Avoid cotton, which stays wet next to your skin. Second layer, try fleece for insulation. Top this with a waterproof, breathable outer layer.
• Cover your head and extremities. The most vulnerable areas for frost bite are your hands, feet, ears and cheeks. Keep these covered with a synthetic layer close to your skin. Wear a hat! 30 to 40% of body heat is lost through your head.
  Head into the wind. You'll be less likely to get chilled on the way back if you end your workout — when you may be sweaty — with the wind at your back.
• Stay hydrated, dehydration affects your body’s ability to regulate body heat and increase the risk of frostbite.
• Breathe warm air. If it's very cold (about 0 F or -17.8 C) or you have asthma, wear a face mask or a scarf over your mouth in order to warm the air.
• Avoid alcohol. Alcohol dilates blood vessels and increases heat loss so the odds of experiencing a hypothermic event increase. Alcohol can also impair judgment to the extent that you may not make the best or brightest decisions in a cold weather emergency.
  Stationary or stop and go activities can pose a significant risk of cold related injury, so try to keep moving.
• Chemical heat packets can be stuffed wherever necessary to provide immediate auxiliary heat
• As with all outdoor exercise, if the lighting is dark or dim wear reflective garments and carry identification.

Now get outside and have some fun!

The Dirty Dozen

I love running into people I know in the grocery store. I am often asked “should I buy organic fruits and vegetables, is it worth the money”? Well, the answer to that question is yes and no. There are some products that buying organic and spending a little extra money is well worth the effort. However, there are some products that buying organic may not be the best money spent.

First let me tell what organic means for both plant and animal products:
-Animals have not been treated with: antibiotics, growth hormones, or feed made from animal byproducts.
-Animals must have been fed organic feed for at least a year.
-Animals must have access to the outdoors.
-Food hasn't been genetically modified or irradiated.
-Fertilizer does not contain sewage sludge or synthetic ingredients.
-Produce hasn't been contaminated with synthetic chemicals used as pesticides.

A few years ago the non-profit organization Environmental Working Group ranked 47 fruits and vegetables in order of the best and worst in regards to benefiting from buying organic. The 12 worst polluted fruits and vegetables they called “The Dirty Dozen”. Very clever name, I loved that movie of the same name. You can view the entire list at this link on the web: http://www.foodnews.org/fulllist.php. Go take a look at the list. Most experts would consider anything in the top half of the list “buy organic”, anything in the bottom half you are good to buy the standard variety.

So here are the Dirty Dozen that are considered by many to be the “Must Buy” items:
(One is the most contaminated)
1. peach
2. apple
3. bell pepper
4. celery
5. nectarine
6. strawberries
7. cherries
8. kale
9. lettuce
10. grapes (imported)
11. carrot
12. pear

Here are the 12 Foods lowest in pesticide residues (#1 being the least contaminated):
1. onion
2. avocado
3. sweet corn
4. pineapple
5. mango
6. asparagus
7. sweet peas
8. kiwi
9. cabbage
10. eggplant
11. papaya
12. watermelon

Considering organic foods are usually more expensive, there are strategies to buy organic and spend less. Here are some ideas:

-Buy locally and comparison shop in local grocery stores.
-Take advantage of local farmers' markets: Many farmers do not charge a premium.
-Buy seasonally
-Buy in bulk
-Take advantage of coupons and sales
-Order by mail: Products such as organic beef can be shipped nationally.

If you are going to buy “non-organic” produce there are a few things that you can do to lesson the negative impact.

Here they are:
-Buy fresh vegetables and fruits in season. When long storage and long-distance shipping are not required, fewer pesticides are used.
-Trim tops and the very outer portions of celery, lettuce, cabbages, and other leafy vegetables that may contain the bulk of pesticide residues.
-Peel and cook when appropriate, even though some nutrients and fiber are lost in the process.
-Eat a wide variety of fruits and vegetables. This would limit exposure to any one type of pesticide residue.
-Purchase only fruits and vegetables that are subject to USDA regulations. Produce imported from other countries is not grown under the same regulations and enforced by the USDA. Examples are strawberries and cantaloupes from Mexico.
-Wait until just before preparation to wash or immerse your produce in clean water. When appropriate, scrub with a brush. Experts report that this removes nearly all insects and dirt, as well as bacteria and some pesticide residues.

Now, remember what your mother always told you; “eat your veggies”.

Stuart

How to Keep the Winter Blues Away

After we have pushed our clocks back, the days become shorter and colder. The shorter days give us less contact time with the sunlight. Also, the sun is not out as often as it was in the other times of the year. All this lack of sunlight leads to feeling tired, depressed, irritable, and lack of motivation. To combat the mood and energy changes I have made a list of ways that can help improve your mood and prevent you from feeling the effects of the lack of sunlight. This is all a natural occurrence that some people feel more severely than others. Our bodies have evolved to slow down when food and resources start to become scarce. Think of bears hibernating.

1. Make sure you keep up your physical activity. You should be maintaining your exercise routine and taking advantage of the winter weather. Even though it is cold outside there are multiple ways to enjoy the outdoors. You can go snowboarding, skiing, snowshoeing, and sledding. In a study that Dr. Sibold conducted at the University of Vermont’s Rehabilitation and Movement Science department he found that exercise boosts mood up to 12 hours after only a 20 minute moderate intensity (~60% of max heart rate) cycling session.

2. Staying away from simple carbohydrates. Simple carbohydrates such as refined sugars (candy, soda, hot chocolate, etc) and white flour (cake, brownies, white bread, etc) are quickly digested by your body and cause your blood sugar levels to quickly spike up. When your blood sugar levels spike up, your body responds by releasing insulin. Because your blood sugar levels spike up so much quicker and higher when consuming simple carbohydrates your body releases a lot of insulin, which causes your blood sugar level to drop very quickly. This quick drop in blood sugar levels causes you to feel tired, irritable, and hungry, which is not how you want to feel when you are already tired and irritable due to the lack of sunlight. What happens is your body goes into the stress response called “flight or fight” mode. To prevent this up and down of blood sugar levels try to stick to complex carbohydrates by switching out white flour products for whole grain (including whole wheat products), such as using brown rice instead of white rice, whole wheat pasta instead of regular pasta, and whole wheat bread instead of white bread. Also, try to switch out sugar with honey, agave nectar, or sucanat to prevent that up and down affect. I want you to realize that these are not calorie free sweeteners, they just do not metabolism the same way sugar does. You can use calorie free sweeteners (such as splenda) as substitutes, but not all of them are good for baking. If you are baking during this holiday season try to switch out the sugar and flour with its healthier version.

3. Make sure you get enough sleep. With all of the parties and family gatherings to prepare for during the next couple of months you are running around, staying up late, over booking your schedule, etc. Therefore, you need make sure you are getting enough rest, so you don’t run yourself down. Sleep allows your body to repair itself from the day and recharge. If you want to keep your energy up through out the months, you need that sleep. If you are finding you are not able to get enough sleep at night try taking a power nap (20 minutes or less) during the day.

4. Don’t skip meals! I realize you are busy and there is so little time and so much to do, but you NEED to eat! This goes back to the blood sugar roller coaster. When you skip meals you allow your blood sugar levels to get low. By making sure you are eating meals or small meals through out the day you allow your blood sugar levels to stay stable, so your energy levels and moods aren’t all over the place. Another problem with skipping meals is that your metabolism slows down. With all calorie dense foods around you during these months, that is the last thing you want.

Even though it is cold and dark outside make sure you are getting out and doing things. The last thing you want to happen during the fall/winter months is to stay cooped up inside. Go enjoy the festivities of what the holidays have to bring!

-Alexandra Jasinowski

Miso and Sweet Potato Soup

From Self Magazine:


Ingredients:
1 pound sweet potatoes
1 tablespoon canola oil
2 cloves garlic, chopped
1 shallot, chopped
1/8 teaspoon red pepper flakes
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
4 cups sliced bok choy
1 cup bean sprouts
1 cup edamame, shelled
12 wonton wrappers
3 tablespoons white miso, plus more to taste
2 scallions, thinly sliced


Directions:
1. Heat oven to 375˚. Prick holes in potatoes. Bake on a baking sheet until soft, turning once, about 1 hour. Cool, then peel and mash. Heat oil in a small skillet over medium heat. Cook garlic and shallot, stirring, until fragrant, 1 to 2 minutes. Add pepper flakes. Stir garlic mixture, salt and pepper into potatoes. Place bok choy, sprouts and edamame in a pot with 2 cups water and set aside. Lay 1 wonton wrapper in palm of hand. Drop a heaping tbsp of potato mixture in the center and make a fist to gather edges. Repeat with remaining wrappers and filling. Set dumplings on top of vegetables in pot. Bring to a boil. Cook, covered, until wrappers are translucent, 3 to 6 minutes. Divide veggies and dumplings among 4 bowls. Add 4 cups water to pot. Bring to a boil. Remove from heat. Add miso, stirring until it dissolves. Divide among bowls; top with scallions.

Nutritional Facts:
(4 servings)
Calories: 286 Fat: 6g Carbs:47.8 g Protein: 11.5g

Beef Chili Made Healthy

Here is a great healthy recipe that provides both comfort and warmth during these cold months. Enjoy!

Ingredients:
1 pound beef round, trimmed and cut into 1/2-inch chunks
Salt & freshly ground pepper, to taste
1 1/2 tablespoons canola oil, divided
3 onions, chopped
1 green bell pepper, seeded and chopped
1 red bell pepper, seeded and chopped
6 cloves garlic, minced
2 jalapeno peppers, seeded and finely chopped
2 tablespoons ground cumin
2 tablespoons chili powder
1 tablespoon paprika
2 teaspoons dried oregano
12 ounces dark or light beer
1 28-ounce can diced tomatoes
8 sun-dried tomatoes, (not packed in oil), snipped into small pieces
2 bay leaves
3 19-ounce cans dark kidney beans, rinsed
1/4 cup chopped fresh cilantro
2 tablespoons lime juice

Directions:
1. Season beef with salt and pepper.
2. Heat 1 1/2 teaspoons oil in a Dutch oven over medium-high heat. Add half the beef and cook, stirring occasionally, until browned on all sides, 2 to 5 minutes.
3. Transfer to a plate lined with paper towels. Repeat with another 1 1/2 teaspoons oil and remaining beef.
4. Reduce heat to medium and add remaining 1 1/2 teaspoons oil to the pot. Add onions and bell peppers; cook, stirring frequently, until onions are golden brown, 10 to 20 minutes.
5. Add garlic, jalapenos, cumin, chili powder, paprika and oregano. Stir until aromatic, about 2 minutes.
6. Add beer and simmer, scraping up any browned bits, for about 3 minutes. Add diced tomatoes, sun-dried tomatoes, bay leaves and reserved beef. Cover and simmer, stirring occasionally, until beef is very tender, 1 1/2 to 2 hours.
7. Add beans; cook, covered, stirring occasionally, until chili has thickened, 30 to 45 minutes. Remove bay leaves. Stir in cilantro and lime juice. Adjust seasoning with salt and pepper.

Nutritional facts:
12 - one cup servings
Calories: 235 Fat: 5 g fat Carbs: 31 g Protein: 17 g

This recipe was taken from www.eatingwell.com.

-Alexandra Jasinowski

Foods That Keep You Immune System Strong

During the fall and winter months we tend to become more susceptible to illnesses. One way to fight back is by eating foods that enhance your immune system. I have made a list of vegetables, fruits, dairy products, beverages, and spices that help protect our bodies from illnesses. These foods contain all different types of protective properties such as high antioxidants, anti-inflammatory, high concentration in vitamins and minerals, cardio- and neuro- protection, antimicrobial (kills bacteria), and healthy cellular growth.

Most of these super powered foods contain antioxidants. I bet you have heard that word before, but do you know what it means or why it is important? In the environment and in your body there are free floating oxygen molecules (free radicals) that are highly reactive and cause damage to everything they touch. The reason why we do not see damage all over or in our bodies is because our immune system fixes damages. Antioxidants help the immune system get rid of the damage caused the by free floating oxygen and helps get rid of it. Anti-oxidants help prevent cancer because cancer cells are damaged cells and the antioxidants help fix the damage and counteract the free floating oxygen that caused the damage.

Here is a list of foods that help improve your body’s ability to ward of illness:

Veggies:
Broccoli – high in vitamins (A and C), minerals (calcium, potassium, and folate), and antioxidants
Bell peppers – has more vitamin C than oranges; vitamin C (powerful antioxidant)
Sweet potatoes – high in antioxidants
Arugula – full of minerals and antioxidants; protects against toxins
Kale – full of vitamins (A, C, and K), minerals (calcium, potassium, and iron), and antioxidants
Pumpkins – high in vitamin A and beta carotene; cancer preventive by improving cell to cell communication

Fruits:
Berries – high in anti-oxidants, anti-inflammatory properties, some have anti-carcinogen properties other than the ones from antioxidants, and some help with allergies
Kiwis – higher in vitamin C than oranges; works as blood thinner and can help protect you from blood clots

Dairy products:
Yogurt – contains good bacteria that fights against bad bacteria, which protects the bodies immune system (aka probiotics)

Beverages:
Green tea – I could write pages on how amazing this is! Put simply though it is high in antioxidants, anti-inflammatory, cardio- and neuro- protective effects, and anti-carcinogenic benefits (especially breast and prostate)
Coffee – very high in antioxidants
Pomegranate juice – very high in antioxidants and vitamin C; promotes cardiovascular health

Spices:
Garlic – helps fight off bacterial, viral, fungal, and parasitic infections; lowers bad cholesterol (LDLs) and increases good cholesterol (HDLs) and helps prevent blood clots
Ginger – anti-inflammatory and reduces vomiting and nausea
Oregano – high in antioxidants, anti-inflammatory benefits, and antimicrobial properties
Turmeric – anti-inflammatory benefits and antiseptic qualities

These are bunch of amazing foods! They taste great, too!

Have a great weekend!

- Alexandra Jasinowski