The Brown Rice Series - 1

When we talk healthy lifestyle carbohydrates are an integral part.  Carbs have recently been a source of confusion with the fad diets that promote no carbs and low carbs.  We have been scared away from this wonderful essential nutrient.  So let's clear things up a bit, it's the type of carb that matters - complex vs. simple. Vegetables and whole grains are examples of complex carbohydrates, totally what we need to be eating more of.  Simple carbs on the other hand are crackers, white bread, white rice, cookies, etc. exactly what we need to eat less of.

This week we are going to look at one whole grain and a few variations on it - brown rice.

Basic Brown Rice


Purchasing rice in the bulk aisle will save you tons and it stores well.  For starters you may want to try the long grain or jasmine brown rice and mix it with white rice to make the transition.  Short grain brown rice has a bit more fiber and more texture.  It's my favorite but may take some getting used to.

1 cup brown rice (or 1/2 cup white rice + 1/2 cup long grain brown rice)
2 cups water or stock

Put all ingredients in a rice cooker and turn on.  The cooker will let you know when it's done. Got to like that.  You can eat it as a side dish, put it in burritos, in soups and this week we will have recipes to demonstrate what else you can do with it.  It may be a good idea to double the recipe at the onset once you see how much more you can do with this rich whole grain. This will set you up for healthy fast food.

If you don't have a rice cooker, it is an affordable worthwhile investment. You can use it for any type of grain.  Plus you can turn it on an leave it be with out having to go check on it and it will be perfect every time. They range from $8 - $300.  I have had my $18 version (that I got with a coupon for $13) for 5 years and it is still going strong.

Tomorrow Brown Rice Breakfast Porridge.

What Motivates You to Make Changes? How About Easy Squash Dinner

What motivates you to make change?  For me it can be life changes like illness of a family member, death, moving, world events, tragedy,  excitement, etc. But those motivators don't sustain me because they are focused on people or circumstances.  There is one motivator that really keeps me focused on making changes.

Work willingly at whatever you do, as though you were working for the Lord rather than for people. Remember that the Lord will give you an inheritance as your reward, and that the Master you are serving is Christ. - Colossians 3:23-24

 I can only be successful at change when my motivation is purely and solely to work at it for God.

If you are motivated to eat healthier and you are starving for time try this easy squash dinner:

Easy Spaghetti Squash Dinner

1 large spaghetti squash (3-4lbs)
1 jar of your favorite spaghetti sauce
1 tbs minced garlic
¼  of a medium onion chopped
1 14 ounce can of cannellini beans (rinsed or no salt added & drained)
2 tbs olive oil
grated Parmesan 

• Pre-heat oven to 350˚
• Slice spaghetti squash in half, scoop out seeds and turn face down in a large pan with just enough water to cover the bottom of the pan (if you are really short on time put the whole squash in the oven, cut it when done and scoop seeds out then)
• Bake in oven for 45 minutes 
• In a sauce pan sauté garlic, and onions in 1 tbs of olive oil until onions are clear
• Add the rest of the olive oil and cannellini beans and sauté
• Add spaghetti sauce to the bean mixture and simmer for 10 minutes
• When squash is done flesh should be tender.  Use a fork to scrap out the flesh.  Spoon sauce over the squash
• Sprinkle with Parmesan cheese 

This is a stand alone dish or you can serve it with a salad.

If You Think So It Will Be + Brain Food

If you think it is possible and believe, it is – if you don’t it’s not. 

Mark 9:23 (NLT)  “What do you mean ‘If I can’?” Jesus asked.  “Anything is possible is a person believes.”

The word ‘anything’ in this verse is not categorized or limited in any Bible translation you may read. So  yes, even reaching your Fitness Challenge goals is possible if you believe.  Set your mind on believing Jesus when He says anything is possible!

Since we have been talking about  our minds and thinking, here’s a recipe that’s good brain food.

Brainy Salmon Patties

One of the key nutrients in salmon is the essential fats that are important for brain development and function as well as heart health.  You can make these into fun shapes for added appeal for the kiddos.

14 ¾ ounce can wild caught Alaskan Salmon

2 egg whites

1 egg

½ tbs olive oil

1 green onion chopped

2 tbs fresh cilantro chopped

1 tbs minced garlic

1 tbs ground flax seed

1 tps dill

¼ cup whole grain bread crumbs or oats

o   In a large mixing bowl break up salmon with a fork

o   In a separate bowl beat the eggs and oil

o   Add to salmon along with all remaining ingredients

o   Shape into balls, patties or use a ¼ measuring cup or cookie cutters to shape

o   Makes 6-8

Capture Your Thoughts + Sweet & Spicy Carrot Salad

Various sources report that the average person has anywhere from 12,000 to 60,000 thoughts a day and it has been said that 80% of those thoughts are negative.  Yep, and that would be me over the past few days with the challenges I am facing while transitioning with my newly adopted son and in taking a sabbatical from FITatudes.

Satan sure knows that the mind is a battle field.  Joyce Meyer wrote a great book about it and is on point with how we have to defend our thought life.  We've got to put 2 Corinthians 10:5 into practice and take captive every thought making it obedient to Christ. That's a lot of capturing but with Christ we can do it.

This 10 day period of the Makeover 101 Challenge we are recognizing that we are what we think.  This means we have to keep our minds on the truth, despite the facts. The truth is the Word and the Word is Christ.  So to capture thoughts we have to be focused on the Word.  Let's roll up our sleeves and battle with my swords in hand to make all our negative mind chatter obedient to Christ.



Sweet & Spicy Carrot Salad

Here's a colorful salad that has a little sweet, a little spicy and a lot of flavor.

2 cups shredded carrots
1 cup pineapple tid-bits
1/4 cup raisins or craisins
1/4 cup juice from pineapples
2 tbs orange marmalade
1 tbs mayo (veganaise, olive oil mayonnaise or other light mayonnaise)
1 tbs apple cider vinegar
1/4 tsp curry powder
1/4 tsp cinnamon 
1/2 tsp local honey
1/8 tsp salt
1/8 tsp pepper

• Combine carrots, pineapples and raisins in a large bowl
• In a smaller bowl stir together all remaining ingredients until well blended
• Pour dressing over carrot mixture and coat well
• Let it marinate and chill for 20-30 minutes before serving

This combo is full of good nutrition that may help keep your immune system strong and spice that may stir up your circulation reduce inflammation.  Tell me what you think!

The Benevolent Diet + The 2 Minute 4 Seasons Yogurt Parfait

"Needing to shed a few pounds, Robert, and his wife Jennifer, went on a diet that had specific recipes for each meal of the day. They followed the instructions extremely closely, dividing the finished recipe in half for their individual portions. Robert and Jennifer felt terrific and thought the diet was wonderful; they had never felt better, nor did they ever feel hungry.

As time progressed, Robert and Jennifer realized that they were, in fact, putting on weight and not losing it. They decided that they ought to check the detail of the recipes just one more time. It was then that they found their error.

There, in small print, Robert and Jennifer saw, to their horror: 'Serves 6'." 

As we approach Day 30 of the Makeover 101 Fitness Challenge we must note that size does make a difference - serving size that is LOL!! :-) 

4 Seasons Yogurt Parfait:

Here is another 'Fast Food' option for you to jump start your morning and keep you on track with your goals.  This yogurt parfait is low in fat and sugar, a good source of fiber, calcium and probiotics to support good digestion and high in taste!

1 cup plain fat free yogurt

3/4 cup seasonal fruit (Feb-March: Oranges, Kiwi & Grapefruit)

1/2 tsp local honey

1 tbs low fat granola

• Make alternating layers of yogurt, a drizzle of honey, fruit and granola
• put in refrigerator to set or enjoy right away

This parfait never gets boring as you change the fruit with the seasons.  Plus save you can save tons of money buying the large organic plain fat free yogurt, not to mention fruit is much cheaper when purchased in season and locally grown.

Here's a great site to find out what's in season in your area: http://www.epicurious.com/articlesguides/seasonalcooking/farmtotable/seasonalingredientmap

Have a blessed healthy day!

Are You What You Think? + Green Eggs For Breakfast

If you are what you think then what are you?

On a surface level we may think we know what we are about and what we need to work on.  When we think on our own we have the luxury of overlooking the real issues that may be the ones between us and our lifestyle goals. So the best way to get an accurate picture of ourselves is to invite God to help out.

Psalm 139:23-24 (The Message)  "Investigate my life, O God,  find out everything about me; Cross-examine and test me, get a clear picture of what I'm about; See for yourself whether I've done anything wrong— then guide me on the road to eternal life. "

God has a way of exposing our junk.  I thought that I was struggling with a little bit of impatience with my husband and my children.  So I checked in with God and naturally He agreed but He took it further. As He guided me through his Word He showed me that I was not loving the way He loves because 1 Corinthians 13 says that love is patient.  Ouch!! So I have stopped thinking and started loving!

Try this healthy on the go breakfast option to start your day off with some greens:

Green Eggs Breakfast Burrito

1 tbs chopped onion
1 tsp minced garlic
1 cup of spinach
2 egg whites
2 tbs shredded low fat cheese
1 whole grain tortilla
2 tbs salsa
2 tbs plain yogurt (optional)

• Warm tortilla in a toaster oven
• Coat a skillet with cooking spray and saute onions and garlic until clear
• Beat egg whites and add to pan and stir, as they start to get firm add the spinach and cook until the spinach is wilted
• Put the egg mixture in the warm tortilla and immediately sprinkle cheese on top so it can melt
• Roll the burrito to a tight close
• Serve with salsa and yogurt for dipping

Now this Green Egg Burrito is one that Sam I Am is sure to like too!

Apple Season is Not Over Until the Pink Lady Says It's Over!

An apple a day is a good cliche for anyone working on lifestyle changes.  It's a portable, pre-measured serving size, full of filling fiber that can be a sweet treat or a tart delight. Apple season for most varieties of apples is from October through late December.  But there is one apple that is harvested late and tastes best January through April and that's the Pink Lady.

Since apples tend to be highly exposed to pesticides, Organic is the way to go for this fruit whenever possible. Costco happens to have a great crop of domestic Organic Pink Lady Apples right now at a great price.  They are by far my favorite apple, not only for eating fresh but also they are great for baking.

Here's a tart recipe that my friend Diana created for Berries that I modified for my Pink Lady (or whatever apple you like to bake with):

Apple Tart

¼ cup rolled oats

¼  cup almonds, ground

¼  cup sunflower seeds, ground (you can use nuts here if nut allergies are not a concern for you like they are for me)

¼  cup whole wheat pastry flour

Pinch of Sea Salt

¼  cup maple syrup

2 tbs cold-pressed safflower oil

2 tbs water

2 cups chopped apples

1 cup apple juice

1 tsp cinnamon

½ tsp nutmeg

2 tbs kudzu (or ¼ cup arrowroot)

1. Preheat oven to 350. 

2. Combine oats, ground seeds, flour and salt together in a bowl. 

3. Add 2 tablespoons of maple syrup, oil, and water; mix well.

4. Press the mixture into an 8-by-8 inch pan with wet hands.

5. Bake 10-12 minutes.

6. Remove from oven and let cool.

7. Mix juice and kudzu (or arrow root) together in a small pan until kudzu is dissolved.

8. Add chopped fruit and 2 tbs of maple syrup; heat mixture, on medium heat, stirring constantly until apples are tender and liquid is thick and clear

9. Pour mixture on top of preheated oat-nut crust. Allow to cool at room temperature or in the refrigerator before serving.


I like to top mine with a little whip cream ;-)

Enjoy!!

Got Pre-Spring Fever? Try This Asian Fusion Chicken Cabbage Salad

We are half-way through February which means that we are soon heading into Cabbage season!  We truly believe in following God's schedule and eating what's in season.  As deliberate a God as He is, there must be a reason for it so we trust it...not to mention science is beginning to see the wisdom in it too...as if we needed to wait on that.  But anyhow, here's a great one to try during this break from the frigid temperatures because chili may seem a bit heavy when it's so mild.

Asian Fusion Chicken Cabbage Salad

¼ red cabbage shredded

½ Napa cabbage – sliced

½ cup fresh cilantro

1 cup snow peas or snap peas

½ cup scallions

½ red onion, chopped

1 carrot, thinly sliced

3 cups coarsely chopped cooked chicken

¼ tsp of jalapeño (optional)

Dressing

¼ cup shoyu or soy sauce

¼ cup water

¼ cup fresh lemon juice

2 tbs maple syrup

2 tbs rice vinegar

2 tbs sesame seeds

1 tbs sesame oil

¼ cup olive oil

1.     Combine all vegetable ingredients

2.     Prepare dressing: whisk all ingredients together

3.     In a separate bowl toss chicken in 1/3 cup of dressing

4.     Pour remaining dressing over cabbage mixture and toss to coat.

5.     Add chicken mixture and toss.

Is Your Makeover Going to Slowly? + More Quinoa Ideas

We are coming up on day 20 and it may seem like God has forgotten about this challenge He's supposed to be intervening and helping you with.  But, He has not.  In our virtual, microwave culture we want it fast and we want it now...well at least I do and am guilty of that.  INSTANT is a word I cling to.  However, most times, when we journey with God he takes us on the scenic route as he develops us in even more areas like patience.  

Consider Romans 8:25 But if we hope for what we do not yet have, we wait for it patiently.

Keep trusting, keep believing, keep working, keep hoping and meet up for the 20 day workout so that you can stay connected.  God IS going to do what you hope for as you wait patiently!

It's not too late to join us on this 101 day journey sign up today!

Harvest Quinoa:  Since you got a big bag of quinoa for the breakfast recipe a few days ago, figured you'd need some other ideas of what to do with the rest of the funny name grain.  Try this recipe for lunch or dinner as a vegetarian entree or a side dish.

Harvest Quinoa 

1 cup quinoa

½ cup sliced almonds

1 tbs olive oil

1 ½ cup stock

½ tsp salt

½ tsp cinnamon

¼ tsp nutmeg

¼ tsp cloves

½ tsp curry powder

2 cloves garlic or 1 tbs chopped garlic

½  cup diced sweet potato or buttenut squash

¼ cup dried cranberries

¼ cup apples

1 tbs lemon juice

¼ cup scallions

1 tsp fresh ginger root

¼  cup Fresh Mint or Cilantro

·      Soak quinoa for 15 minutes in cold water

·      Stir quinoa with your hands and pour off water, then strain through a fine mesh strainer

·      Set strainer over a bowl

·      Heat a heavy sauce pan on medium heat and add oil

·      Stir and toast the almonds, remove and set aside

·      Sauté the scallions, garlic and ginger

·      Add quinoa. Stir and toast until dry and turning color

·      Add sweet potatoes and cranberries, then add spices and stir to coat.

·      Add stock and bring to a boil, then reduce heat to simmer until all liquid is absorbed.

·      Remove from heat and allow to sit covered for five minutes

·      Fluff gently with a fork and serve. 

Stand Up & Sip Down As a Lifestyle

We all know that too little exercise is not good for our health but a new Australian study is showing that too much sitting can be bad for our waistlines too.  Making exercise a part of your life takes planning and work.  But there is an easy fix to sitting less.   The study showed that breaks while sitting at the desk or sitting on sofas were good for people's hearts and waist lines! 

So for some time I have been trying to stand more when on phone calls. Does Pavlov's dog ring a bell?!  Hey, just trying to create a new lifestyle habit so it's worth a try right?!

Another thing I have been doing is setting up my laptop on the kitchen counter and check e-mails while standing.  So find ways where you can make habits to stand more often and share with us what you are doing.

Today's recipe is a FITatudes all time favorite.  Although FITatudes is on sabbatical, the recipes aren't so enjoy!! 

Sweet Potato Smoothie 

½ of a large baked sweet potato

½ cup plain organic yogurt

½ cup unsweetened almond milk

¼ cup applesauce

¼ tsp of Pumpkin Pie Spices.   If you don’t have this spice, use 1/8 teaspoon ground cinnamon plus pinches of ground allspice, ginger, and nutmeg

½ tsp of vanilla

2 tsp local honey or 1 tsp local honey and 1 tsp of molasses

½ cup of ice cubes

½ tsp flaxseed meal for good quality fat

½ tsp stevia if you like it sweeter

½ tsp orange or lemon flavor ~or~ 1 tsp lemon juice

Put all in a Blender and Serve – YUMMY!

Tasty Greens To Get You Moving - Kale With Toasted Pumpkin Seeds

Leafy green vegetables are probably the most under eaten food group in the Standard American Diet which is pretty SAD - get it?!  One of the benefits of leafy greens is improved digestion and regularity.  Eating salad is good but not enough to get things moving like cooked greens. So try this yummy recipe to increase your greens intake.

Kale with Raisins and Toasted Pumpkin Seeds

¼ Cup Toasted Pumpkin Seeds

¾ Pound Kale (about 6 cups, chopped)

1 cup Stock

2 teaspoons extra virgin olive oil

2 garlic cloves, minced

1/3 cup raisins

Salt to taste

1.   To toast pumpkin seeds, place them in a pie tin or cookie sheet and bake at 325 degrees F. for 5 minutes, or until golden brown.  Take care not to burn the seeds. Set aside.

2.   Wash kale and strip the leaves off the stalks (stripping:  use one hand to hold the stalk of an individual leaf, rib side up.  Use the other hand to strip the leaf off the stalk with one quick motion.).  Discard the stalks and roughly chop kale. 

3.   Heat the olive oil over medium heat, lifting and tilting the pan to coat.   Add garlic and sauté for 15 seconds.  Add raisins and sauté for 30 seconds to 1 minute, stirring constantly to prevent browning or burning.  Raisins should be glossy and slightly puffed.

4.   Add greens and stir to combine. Add stock and cover to steam the kale until it is tender. Stir occasionally to keep from sticking and keep covered to cook through.

5.   Serve hot, garnished with toasted pumpkin seeds.

Fuel Your Makeover with Quinoa for Breakfast!

One of the key changes we hope you will make during your Makeover 101 Fitness Challenge is to fuel up with both spiritual and physical food every morning.  

Breakfast is my favorite meal of the day in part for all the reasons science tells us, but primarily because I am one of those folks that loves to eat.  I look forward to 'breaking' my 'fast' with the tasty breakfast options. The most recommended breakfast options when we are trying to lose weight and make healthy lifestyle changes are oatmeal, fruit, plain yogurt or egg whites.  All really yummy options, but my taste buds do get bored sometimes and I want something exciting and different.  So since I like to experiment with healthy yet tasty options I came up with this recipe using quinoa (keen-wah).  It is a great source of fiber and protein. Then you toss in some seasonal  berries and presto - you have a dish you can add to the line up throughout the year.  Check it out:

Berry Nutty Quinoa

1 Cup Quinoa

2 cups water

Pinch of Sea Salt

¾ tsp. Cinnamon

¼ tsp. Allspice

1 tsp Vanilla

1 cup seasonal berries (strawberries, cherries, blueberries, cranberries, blackberries – what ever is currently in season)

¼ cup sliced almonds or walnuts (or pumpkin seeds if there is a nut allergy)

2 tbs Local Honey (or 1 tbs + 1 tsp Stevia)

1 cup Milk (skim, unsweetened almond or your favorite low fat option)

1 tsp Ghee or butter (optional)

·      Soak quinoa for 15 minutes in cold water

·      Stir quinoa with your hands and pour off water, then strain through a fine mesh strainer

·      Set strainer over a bowl

·      In a medium saucepan bring water and salt to a rolling boil

·      Add quinoa and let it boil for a minute then reduce heat, cover and simmer for 12-15 minutes or until all water has been absorbed (for creamier texture combine grains and water and bring to a boil together then reduce heat)

·      Remove from heat and stir in cinnamon, all-spice, berries, vanilla and almonds.

·      Serve and on each serving add ¼ tsp butter (optional), drizzle honey (or honey & stevia) and pour ¼ cup milk on top.

YUMMY!!! 

***Now some have said that quinoa is an acquired taste, so give it a chance and most agree once you acquire the taste you just want more!!***

Tex-Mex Tortilla Soup for Southwestern Chilly Nights

When it's cold outside there is nothing like walking in the door to the smell of a warm pot of soup simmering in the kitchen.  And if you are time-starved, watching your piggy bank and trying to stay on track with your goals soup is such an easy way to eat well on a budget.  As you continue on the Makeover 101 Challenge I want to share my Tex-Mex Chicken Tortilla Soup recipe with you.  Give it a try and let us know how it turns out!

Coach Ward's Tex-Mex Tortilla Soup

2 tsp Olive Oil

3 cloves garlic, minced (more if it’s flu season!)

3  Scallions (Green Onions) thinly sliced

2 Medium Tomatoes diced (or 1 can diced tomatoes)

1 Carton Organic Free Range Chicken Broth

1 cup frozen corn kernals

1 cup black beans (rinsed)

½ tsp Chili Powder

1 tsp ground cumin

1 bay leaf

Cooking spray

1 Chicken Breast (Organic, Free Range, or Antibiotic & Hormone Free) cut into small pieces

1/3 cup fresh Cilantro leaves chopped

3 tbs Fresh Lime Juice

Sea Salt & Fresh ground pepper to taste

Plain Organic Yogurt, for garnish

1 cup baked tortilla chips crumbled, for garnish

Shredded Low Fat Cheddar or Jack Cheese  (1tbs per serving)

• In a large sauce pan heat oil and sauté the garlic scallions until the garlic colors and  the scallions are clear. 
• Add fresh-diced tomatoes and sauté until tender (or Add canned diced tomatoes). 
• Add broth, corn, black beans and spices. 
• Bring to a boil then reduce heat to a low simmer. 
• Coat a separate skillet with cooking spray  and sauté the chicken breast pieces.  Continue to cut into very small pieces.  
• Add the chicken to the sauce pan and simmer for 5 minutes. 
• Just before serving add in the cilantro and lime juice. 
• Sparingly sprinkle sea salt and pepper.  
• Serve immediately in bowls and garnish with a dollop of plain fat free yogurt and a sprinkle of shredded cheese and tortilla chips.

Enjoy!!

Blown Your New Year Resolutions?... Now What's Your Goal?

Setting goals can be such a drag.  Hey I know I have junk that I need to work on but taking the time to think about where I am, where I probably should be and what it will take to get there is a lot to ponder.  Then when I actually sit down to write it all out, it can be down right discouraging.  Perhaps you can relate.  Funny things is that whether we have gone through a formal goal setting process or not we are setting goals.   Goals are either acts of commission or omission.   The proof is in the results. 

When it comes to your health you either commit to actively doing something or omit doing anything.  When you commit to trusting God to help you make lifestyle changes like exercising regularly, eating proper portions or making healthier food choices, you are setting goals that will result in improving your well being.  When you omit this goal setting process you are still in effect setting a goal - to do nothing.  This will result in your staying the same and most likely go down hill.  But is that really what you want?  To get worse?

I know many times I have avoided setting a goal because the one I want to reach seems so far off. But I will never get there if I don’t start somewhere.  What helps me is to focus on one goal at a time and then to chunk down that one goal into steps.  This way I can at least be moving in a forward direction.

Saturday it was a pleasure to help kick off the Makeover 101 Fitness Challenge at Sugar Creek Baptist Church.  We should all be in the process of setting goals and we talked about focusing on one at a time.  So I wanted to share that my first goal for this 101 Day Challenge is to get PROPER REST more often.  Genesis 2:2-3 and Matthew 11:28-30 make it clear that the creator of the universe and the Lord when he became flesh promoted REST.  What makes me think I don’t need it? So in chunking it down here are my first three steps to get there:

1.     Keep a log of how much rest I get (nightly, downtime, nap (LOL yeah right), relaxation times (kidding right ? :-)), etc.

2.     Look for my rest detractors – the things that are not properly prioritized and prevent my rest.

3.     Change one thing in my schedule to promote rest.

What’s your goal and how will you get there?  I’ll keep you posted on how mine is going! Let’s keep reaching out to our friends so we can get 101 women to join in the challenge!