Falafel Sandwiches
½ cup frozen peas
1 16-oz can garbanzo beans, drained and rinsed
1 carrot, grated
2 Tbsp whole wheat flour
½ tsp pepper
¼ tsp salt
2 Tbsp olive oil, separated
4 Laughing Cow Lite wedges
4 whole wheat pita breads
Romaine leaves and tomato slices
Cook peas until they are slightly undercooked, about two minutes. In a food processor, puree garbanzo beans, carrot, flour, 1 Tbsp of olive oil, pepper, and salt. Stir in peas. Form mixture into 8 patties.
Heat the remaining olive oil in large non-stick skillet over medium-high heat and add patties. Cook 2-3 minutes on each side, until browned and heated through.
Meanwhile, toast pita breads until slightly crisp around the edges. Spread on cheese wedge on each pita. Place two cooked patties on each pita and fold. Cut in haves and serve with romaine and tomato.
Friday, April 30, 2010
Thursday, April 29, 2010
Exercise can make me fat?
I recently read an article that suggested that exercise can actually keep you fat. Interesting. Here is what they claim: because our appetite increases when we work our bodies, we will consume more calories, and thus never lose weight. In some cases, people even gain weight when they exercise!
The article made me pause and consider what they were saying. I definitely feel a surge of righteous indignation when I work out diligently, eat nutritiously, and watch the scale do absolutely nothing. What am I doing wrong? Could it be that I am consuming more calories than I should? Still?
I also consider why I exercise. Do I work my body just to lose weight? No. Exercising for me is definitely my strategy for feeling good physically and staying balanced emotionally. Weightloss is an added benefit.
Perhaps I need to rethink my mindset when I do a good, grueling work-out. Maybe I tend to relax my eating standards a little. Perhaps I gobble down some snacks afterward because I’m so hungry and didn’t think ahead to keep from getting this hungry.
Exercise is effective for losing weight only I combine it with healthy eating. I guess it is time to start writing down every calorie again!
The article made me pause and consider what they were saying. I definitely feel a surge of righteous indignation when I work out diligently, eat nutritiously, and watch the scale do absolutely nothing. What am I doing wrong? Could it be that I am consuming more calories than I should? Still?
I also consider why I exercise. Do I work my body just to lose weight? No. Exercising for me is definitely my strategy for feeling good physically and staying balanced emotionally. Weightloss is an added benefit.
Perhaps I need to rethink my mindset when I do a good, grueling work-out. Maybe I tend to relax my eating standards a little. Perhaps I gobble down some snacks afterward because I’m so hungry and didn’t think ahead to keep from getting this hungry.
Exercise is effective for losing weight only I combine it with healthy eating. I guess it is time to start writing down every calorie again!
Wednesday, April 28, 2010
Rainy Day
If April showers bring May flowers, then we’re in for an abundance of beauty next month the way it’s been raining. I thought California was supposed to be sunny and warm! Every now and then a pleasant day pops through, but for the most part, 2010 has been blistery.
Normally I would be working out in the garden almost every day. Yard work is such a great way to burn calories—and for me, it’s a great de-stressor. I prefer to be outdoors whenever possible. I am pretty certain I would never enjoy working in crowded office building or living in a city where there were no yards or trees. Nature is my solace.
Nevertheless, on cold, rainy days I definitely stay inside. I fling back the curtains, letting in as much daylight as possible, and try to figure out how to keep my mood up.
Finding projects to do indoors is always easy, if I can just step away from staring bleakly out the window. Finding a cleaning or organizing project that burns calories is just what I need to forget that the sun is not shining. Projects that demand energy are also fun for my little kids, who are watching me and mimicking my behavior and my mood.
So I grab the vacuum—the small, portable kind—and attack the dusty blinds. This requires taking off all the curtains for a good washing, which lets in more light. The kids are thrilled at the activity and changes going on around the room. They start giggling and playing, pausing only to follow me around the room as I go from window to window…. On second thought, it really isn’t a bad day at all.
Normally I would be working out in the garden almost every day. Yard work is such a great way to burn calories—and for me, it’s a great de-stressor. I prefer to be outdoors whenever possible. I am pretty certain I would never enjoy working in crowded office building or living in a city where there were no yards or trees. Nature is my solace.
Nevertheless, on cold, rainy days I definitely stay inside. I fling back the curtains, letting in as much daylight as possible, and try to figure out how to keep my mood up.
Finding projects to do indoors is always easy, if I can just step away from staring bleakly out the window. Finding a cleaning or organizing project that burns calories is just what I need to forget that the sun is not shining. Projects that demand energy are also fun for my little kids, who are watching me and mimicking my behavior and my mood.
So I grab the vacuum—the small, portable kind—and attack the dusty blinds. This requires taking off all the curtains for a good washing, which lets in more light. The kids are thrilled at the activity and changes going on around the room. They start giggling and playing, pausing only to follow me around the room as I go from window to window…. On second thought, it really isn’t a bad day at all.
Tuesday, April 27, 2010
Have You Had Enough Water Today?
Water. About 75% of the earth’s surface is covered with it. A massive amount of fresh water is stored underground in aquifers, much more than on the earth’s surface. Pure water dissolves more substances than any other liquid. Where it travels, water carries chemicals, minerals, and nutrients with it. The total amount on the earth, including fresh and sea water, is approximately 326 million cubic miles of water.
The average person in the United States uses 80 to 100 gallons of water per day. Flushing the toilet takes up the largest amount of this water. About 85% of U.S. residents receive their water from public water facilities, while the remaining 15% supply their own water from private wells or other sources.
Roughly 70% of an adult’s body is made from water. By the time a person feels thirsty, his or her body has lost over 1% of its total water amount. A healthy person can consume up to three gallons of water per day, but drinking too much too quickly can lead to water intoxication. Water intoxication occurs when water dilutes the sodium level in the bloodstream and causes an imbalance of water in the brain.
The daily recommended amount of water is eight cups. Water doesn’t have to be consumed in liquid form only. Many foods, such as fruits and vegetables, contain high amounts of water too. On the other hand, many liquids like soft drinks, coffee, and tea contain caffeine. Caffeine acts as a mild diuretic and can prevent water from traveling to necessary locations in the body.
I can tell when I haven’t had enough water. It has become one of the first things to ask myself when I’m not feeling well—have I had enough water today? Drinking water is one of those things I might forget if I’m not careful, so I always appreciate a friendly reminder. Have you had enough water today?
Water facts taken from allaboutwater.org
The average person in the United States uses 80 to 100 gallons of water per day. Flushing the toilet takes up the largest amount of this water. About 85% of U.S. residents receive their water from public water facilities, while the remaining 15% supply their own water from private wells or other sources.
Roughly 70% of an adult’s body is made from water. By the time a person feels thirsty, his or her body has lost over 1% of its total water amount. A healthy person can consume up to three gallons of water per day, but drinking too much too quickly can lead to water intoxication. Water intoxication occurs when water dilutes the sodium level in the bloodstream and causes an imbalance of water in the brain.
The daily recommended amount of water is eight cups. Water doesn’t have to be consumed in liquid form only. Many foods, such as fruits and vegetables, contain high amounts of water too. On the other hand, many liquids like soft drinks, coffee, and tea contain caffeine. Caffeine acts as a mild diuretic and can prevent water from traveling to necessary locations in the body.
I can tell when I haven’t had enough water. It has become one of the first things to ask myself when I’m not feeling well—have I had enough water today? Drinking water is one of those things I might forget if I’m not careful, so I always appreciate a friendly reminder. Have you had enough water today?
Water facts taken from allaboutwater.org
Monday, April 26, 2010
Dealing with Emotions
Have you ever noticed that emotions and physical well-being are closely related? When I’m upset emotionally, I get sick to my stomach, tired, headaches, shakiness—you name it. Emotions can also affect weightloss, sleep, skin complexion, and many other physical concerns.
Everybody has negative emotions—it’s part of being human. Sometimes we can choose not to let circumstances get us down, but the truth is, we are still affected. Perhaps it’s better to address the emotions that come rather than deny them.
One of the best ways of dealing with negative emotions for me is through music. I am not the world’s greatest piano player, but I love to play in my living room just the same. Playing the piano calms me and helps me to escape from difficult emotions. Music has a way of creating good, healthy emotions.
Other forms of art are therapeutic too. I love to paint—wall murals, mostly. It’s relaxing and invigorating to pick up a brush and slather the walls with a bold and interesting picture. Sometimes the picture doesn’t work out and I have to start over, but the calm emotion works out every time.
There are many ways to counter bad emotions—kisses from my children, hugs, praying, smelling flowers, watching a chick-flick, shopping (for some), planning a vacation, rereading a good book…the list really could go on and on. We might not have the power to stop negative emotions from springing up unexpectedly, but we can fight them. And overcome them.
Everybody has negative emotions—it’s part of being human. Sometimes we can choose not to let circumstances get us down, but the truth is, we are still affected. Perhaps it’s better to address the emotions that come rather than deny them.
One of the best ways of dealing with negative emotions for me is through music. I am not the world’s greatest piano player, but I love to play in my living room just the same. Playing the piano calms me and helps me to escape from difficult emotions. Music has a way of creating good, healthy emotions.
Other forms of art are therapeutic too. I love to paint—wall murals, mostly. It’s relaxing and invigorating to pick up a brush and slather the walls with a bold and interesting picture. Sometimes the picture doesn’t work out and I have to start over, but the calm emotion works out every time.
There are many ways to counter bad emotions—kisses from my children, hugs, praying, smelling flowers, watching a chick-flick, shopping (for some), planning a vacation, rereading a good book…the list really could go on and on. We might not have the power to stop negative emotions from springing up unexpectedly, but we can fight them. And overcome them.
Friday, April 23, 2010
Friday Foods
Lowfat Rosemary Skewered Chicken with Orange Glaze
INGREDIENTS
½ cup orange juice
1 tablespoon dijon mustard
1 tablespoon honey
2 garlic cloves, finely chopped
1 tablespoon finely chopped peeled fresh ginger
4 boneless skinless chicken breasts, cut into 1 inch cubes
6 large sprigs of rosemary about a foot long, with half the leaves removed
DIRECTIONS
• Preheat a grill or grill pan on medium high heat.
• Place the orange juice into a small saucepan and cook over medium heat until the orange juice has the consistency of a very thin syrup.
• Add the mustard, honey, garlic, and ginger and continue cooking over medium heat for 2 to 3 minutes. Remove from heat.
• Evenly divide the cubed chicken among the rosemary sprigs and skewer the chicken onto the exposed part of the rosemary sprigs.
• Lightly brush the grill with oil and grill chicken for 1 to 2 minutes on each side or until the internal temperature of the chicken reaches 165F on an instant read thermometer.
• Remove skewers from the grill to a serving plate, drizzle with the orange sauce and serve immediately.
INGREDIENTS
½ cup orange juice
1 tablespoon dijon mustard
1 tablespoon honey
2 garlic cloves, finely chopped
1 tablespoon finely chopped peeled fresh ginger
4 boneless skinless chicken breasts, cut into 1 inch cubes
6 large sprigs of rosemary about a foot long, with half the leaves removed
DIRECTIONS
• Preheat a grill or grill pan on medium high heat.
• Place the orange juice into a small saucepan and cook over medium heat until the orange juice has the consistency of a very thin syrup.
• Add the mustard, honey, garlic, and ginger and continue cooking over medium heat for 2 to 3 minutes. Remove from heat.
• Evenly divide the cubed chicken among the rosemary sprigs and skewer the chicken onto the exposed part of the rosemary sprigs.
• Lightly brush the grill with oil and grill chicken for 1 to 2 minutes on each side or until the internal temperature of the chicken reaches 165F on an instant read thermometer.
• Remove skewers from the grill to a serving plate, drizzle with the orange sauce and serve immediately.
Thursday, April 22, 2010
Beautiful
Today—“Earth Day”—marks the opening day of Cash for Appliances here in California. Do you have an old, shabby, energy-guzzling refrigerator? If you live in California you can get $200 by exchanging it for a brand-new, energy-saving refrigerator of your dreams. Such a trade will be easier on your electric bill too. What a deal!
Thinking about the old, energy-guzzling refrigerators makes me think of the way I used feel physically. Oh, I wasn’t old—on the contrary I was in high school. But the way I guzzled sugar and fats abused my supply of energy and I felt very old.
The way peers looked past me, as if I was different from them made me feel old too. I wore clothes an older person might wear, mostly because younger clothes made me feel more over-weight. I wanted to hide behind long skirts and bulky shirts.
My energy level was very low for my age. I remember the embarrassment of trying to run the required 3 miles in PE—and the irritation my teacher had with me when it took me past the class period to finish it.
In short—I felt like an energy-guzzling, old, shabby appliance that needed an overhaul. If there had been a special deal to trade-in my body for another, I would have taken it.
I thank God that since those days I have learned to appreciate myself—weaknesses and all. I don’t want to trade-in myself anymore. I’ll probably never be super-thin or willowy, but I truly believe that I have a gift—my body, soul, mind, and heart, the entire package.
I’m also grateful that I can work on improving myself without replacing the other beautiful parts of my life. When it comes to appliances, newer might be better, but as my body gets older, I believe I get more beautiful.
Thinking about the old, energy-guzzling refrigerators makes me think of the way I used feel physically. Oh, I wasn’t old—on the contrary I was in high school. But the way I guzzled sugar and fats abused my supply of energy and I felt very old.
The way peers looked past me, as if I was different from them made me feel old too. I wore clothes an older person might wear, mostly because younger clothes made me feel more over-weight. I wanted to hide behind long skirts and bulky shirts.
My energy level was very low for my age. I remember the embarrassment of trying to run the required 3 miles in PE—and the irritation my teacher had with me when it took me past the class period to finish it.
In short—I felt like an energy-guzzling, old, shabby appliance that needed an overhaul. If there had been a special deal to trade-in my body for another, I would have taken it.
I thank God that since those days I have learned to appreciate myself—weaknesses and all. I don’t want to trade-in myself anymore. I’ll probably never be super-thin or willowy, but I truly believe that I have a gift—my body, soul, mind, and heart, the entire package.
I’m also grateful that I can work on improving myself without replacing the other beautiful parts of my life. When it comes to appliances, newer might be better, but as my body gets older, I believe I get more beautiful.
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