Archive for August, 2018

THAI TURKEY LETTUCE CUPS

This recipe is super easy and I loved making the lettuce cups!! Light and crunchy with great flavors. Just something a bit different….

ngredients

3 tablespoons canola oil, divideddownload-1.jpg

3 tablespoons reduced-sodium soy sauce

2 tablespoons light brown sugar

2 tablespoons rice vinegar

1-pound ground turkey

12 butter lettuce leaves

1½ cups chopped English cucumber

1 cup matchstick-cut carrots

¼ cup chopped roasted unsalted peanuts 2

tablespoons chopped fresh mint

directions

Combine 2 tablespoons oil, soy sauce, sugar, and vinegar in a bowl, stirring with a whisk.

Heat remaining 1 tablespoon oil in a large nonstick skillet over medium. Add turkey; cook 7 minutes or until lightly browned, stirring to crumble. Add ¼ cup soy sauce mixture; cook 4 minutes or until liquid is absorbed.

Place about 3 tablespoons turkey mixture in each lettuce leaf; top evenly with cucumber, carrots, and peanuts. Drizzle evenly with remaining soy sauce mixture. Sprinkle with mint.

(recipe found on http://www.cookinglight.com)

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MY TRIBE

My goal as a trainer is to get people fitter, stronger, healthier and to start truly enjoying exercise. But just as important, I want my clients to feel like I have their backs—that I’m taking care of them and I’m looking out for them. As women, we spend way too much time taking care of others—it almost feels decadent when someone looks after us.

Lately I’ve been reflecting on my clients and I realize that I have a collection of strong, smart, capable women who are lawyers, psychologists, high-level executives and teachers/professors/educators. There is a life coach, a nurse, an engineer, a jewelry designer, an esthetician, a project manager, a pastor, a few high-powered personal assistants, an advertising  executive and a marketer.  There are women who have their own businesses, women who fight for the underdog, and women who are juggling work and kids.  There are retired women, who have a  plethora of wisdom. I have a  powerful tribe right under my own roof. I learn something new almost every day from someone.

Having these women around also brings me great comfort. I know, in the future, if I get stuck and need a psychologist, I’ll have one. If I need to sell my house, I  will have access to the best real estate lawyer. If I need help marketing my business, I can turn to my marketing guru. I  am surrounded by strong women who will also take care of me and have my back. How lucky am I?

The bottom line is this:

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AMEN SISTER!

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DRY-RUBBED FLANK STEAK WITH GRILLED CORN SALSA

Every now and then, it’s time for a delicious steak and this recipe is it! There are so many fresh summer ingredients so enjoy! 

ingredients-dry rubdry-rubbed-flank-steak-with-grilled-corn-salsa

2 tablespoons light brown sugar

1 tablespoon ancho chili powder

1 tablespoon paprika

2 teaspoons kosher salt

2 teaspoons freshly ground black pepper

1 teaspoon cayenne pepper

1 teaspoon granulated garlic

1 teaspoon English mustard powder

½ teaspoon ground coriander

½ teaspoon ground cumin

ingredients steak and salsa

2 tablespoons olive oil, plus more for grill

3 ears of corn, shucked

¼ red onion, finely chopped

1 jalapeño, seeds removed, finely chopped

1-pint cherry tomatoes, halved

1 cup fresh cilantro, coarsely chopped

⅓ cup fresh lime juice

Kosher salt, freshly ground pepper

1½ pounds flank steak

directions

Dry Rub: Combine brown sugar, chili powder, paprika, salt, pepper, cayenne, granulated garlic, mustard powder, coriander, and cumin in a small bowl.

Steak and Salsa: Prepare a grill for medium-high heat; oil grate. Grill corn, turning occasionally, until lightly browned all over, 8–10 minutes; let cool. Cut kernels from cobs and place in a medium bowl. Add onion, jalapeño, tomatoes, cilantro, and lime juice to corn and toss to combine; season with salt and pepper. Set salsa aside.

Meanwhile, coat steak with all of dry rub, packing on more than once if needed, and drizzle with 2 Tbsp. oil to help rub adhere. Grill steak, turning occasionally and moving to a cooler spot on grill as needed to control flare-ups, until nicely browned and an instant-read thermometer inserted into the thickest part registers 130°, about 4 minutes per side for medium-rare. Transfer to a cutting board and let rest 10 minutes.

Return steak to grill just to re-crisp exterior, about 1 minute per side. Transfer back to cutting board and slice against the grain. Serve topped with salsa.

Do Ahead: Salsa can be made 1 day ahead. Cover and chill. (I did this!!)

(recipe found on http://www.bonappetit.com)

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TO SNACK OR NOT TO SNACK?…….THAT IS THE QUESTION

When it comes to eating patterns, we are all different. My husband likes 3 large meals a healthy-foodday. He is not a snacker. I, on the other hand, do NOT like eating large meals so I AM a snacker. I can’t understand how he can eat so much in one sitting and he’s perplexed because I always seem to be eating. I don’t want to eat like him, and he certainly doesn’t want to eat like me.

Who’s right? We both are! We are doing what our bodies are telling us to do. He has a high tolerance for feeling hungry.  Not me—I get hangry! He doesn’t mind being really full. Not me—I hate that feeling.

Snacking has pros and cons. If you like large meals, AND you also like to snack, that could be problematic because you are likely taking in too much.  If that’s the case, you have to figure out how to reduce/eliminate the snacks or make your meals smaller. On the other hand, snacking can be extremely helpful in offsetting hunger.  Most of us will overeat if we come to the table too hungry. If you find yourself too ravenous and consistently wind up overeating, you should consider adding in a snack. Make sure it has protein, fat and carbohydrate. More importantly, make sure you are eating a snack that is mostly real FOOD (the stuff that comes from the ground) and not some processed junk that is loaded with fat, salt and sugar. Some suggestions:

  • Greek yogurt sprinkled with nuts
  • Apple with a slice of cheese
  • Raw veggies and hummus
  • Hardboiled egg with a few whole-grain crackers

Experiment until you figure out what works best for you!

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SPIRALIZED ZUCCHINI PUTTANESCA

If you don’t have a spiralizer, you can find zucchini already spiralized everywhere! This recipe is delicious! You can eat it as a main dish or as a side dish served with your favorite lean protein.  

ingredientsSpiralized-Zucchini-Puttanesca

2 large zucchini, spiralized

3 tbs. extra-virgin olive oil

1 yellow onion, diced

Pinch sea salt

3 cloves garlic, minced

¼ tsp. red-pepper flakes

1 pint cherry tomatoes, halved

2 tbs. capers, rinsed

¼ cup kalamata olives, chopped

¼ cup grated Parmesan, plus 2 tbs. more for garnish

¼ cup freshly chopped basil

directions

Place a large skillet over medium heat and add the olive oil. Once the oil heats, add onions, sea salt, garlic, and red-pepper flakes, and sauté for two to three minutes, or until onions are translucent.

Add the tomatoes, capers, and olives, and cook for two more minutes.

Place the zucchini spirals into the skillet, and toss for two minutes or until the zucchini is al dente, or still slightly firm. Add the ¼ cup Parmesan cheese and toss until well combined, then add the chopped basil.

Transfer to bowls or a platter, and garnish with the remaining Parmesan. Serve.

 (recipe found in Experience Life, June, 2018)

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CARB CONFUSION AND INSULIN RESISTANCE

I normally like to keep my blog posts short and sweet. Not only because I believe that “less is more”, but it seems that in this digital age, our attention spans are shrinking. This post will be a bit longer because it is about a confusing subject: insulin resistance (or pre-diabetes) and carbohydrates. I’d like to take the time to go over the basics so that you can understand what’s going in your body AND how tweaking your diet and exercise can make a big difference. If you are not insulin resistant, this blog will give you a better understanding about how carbohydrates function in the body.

CARBS, GLUCOSE AND INSULIN

Of the three macronutrients (protein, fat, carbs), carbohydrates are the most perplexing. Carbohydrates range from incredible healthy (kale) to is-this-even-food? (Twinkie). They include what we commonly think of as carbs: bread, pasta, baked goods, cereals, and grains. But also include foods that you might not even consider to be carbs: fruit, vegetables and dairy. (Yes, dairy! One cup of milk has almost as many carbs as in a slice of bread.)

Whether you’re eating a bowl of green beans, a muffin, or a piece of fruit, carbs break down into glucose, which is a simple sugar. The glucose, goes into the bloodstream, raising blood sugar.

So, after we eat a meal containing carbs, blood sugar rises. When the body senses this rise, the pancreas comes to the rescue by secreting a hormone called insulin. Insulin is magical! It takes the sugar, that is in the bloodstream, and pushes it into the cells. Our cells need this glucose to function. In fact, glucose is our primary source of fuel.

When you become insulin resistant, there is some impairment with this process. Some Natural Remedies For Insulin Resistance Worksugar goes into the cells but not all of it, leaving extra glucose in your bloodstream. Having elevated blood sugar is NOT a good thing for a variety of reasons. First, the body will still sense the elevated blood sugar and will try to bring it down causing the pancreas to secrete more insulin. Not only will insulin levels rise, but this will eventually be taxing to the pancreas, and over time, can cause damage to it. Second, the liver stores excess glucose (as glycogen)  for later use. If there is too much to store, the liver converts that sugar into fat and that fat spills into the  bloodstream as triglycerides. The body then stores the triglycerides in the fat cells. This is how too much sugar can make us fat! Third, having elevated blood sugar can lead to damage to the blood vessels. And since blood vessels go everywhere in your body, damaged blood vessels can greatly affect the vessels to your heart (greater risk of a heart attack), the kidneys (greater risk of kidney disease and dialysis), the brain (greater risk of a stroke), and the eyes (greater risk of blindness). Often times insulin resistance leads to type 2 diabetes. But it doesn’t have to if you watch your diet and if you exercise, which will keep blood sugar stable.

THE SPEED OF CARBS

Carbs raise blood sugar at different rates depending on the what you’re eating. We know that all carbs aren’t created equally. Jellybeans, which are all sugar, will convert into glucose much faster than a full fat Greek yogurt, which is high in protein and contains fat. Fat, protein and fiber will slow down how fast the carbs break down.  In fact, that’s the premise of the glycemic index. It ranks carbs on a scale from 1-100, based on how quickly blood-sugar levels rise.

HEALTHY V. BLOOD-SUGAR HEALTHY

If you are insulin resistant or diabetic your goal is to have stable, controlled blood sugar. This can be very confusing because it might conflict with your notion of what’s “healthy”. You can eat a very “healthy” meal that might not be optimal for blood glucose control. Here is an example: a bowl of oatmeal, made with fat-free milk, topped with blueberries and drizzled with honey. While I can rave about the beautiful nutrients in this breakfast, there are too many carbs in one sitting for someone with impaired glucose function. A healthier breakfast, for blood-sugar control, should have a better balance of protein, fat and carbs (with fiber). Here’s a better option:  one slice of high-fiber-whole-grain-bread with some avocado slices and an egg on top. Both the avocado and egg contain fat and along with the protein in the egg,  will slow down the absorption of the carbs. Another option would be to have a smaller bowl of oatmeal and top it with chopped nuts, instead of fruit and milk. The fat and fiber in the nuts will slow things down.

Most people think grabbing a piece of fruit, is a perfectly “healthy” snack. I’m certainly not saying otherwise. However, fruit alone WILL raise blood sugar quickly. Instead, consider having an apple with some peanut butter,  an orange with a slice of cheese, or a pear with a few almonds. If you want a few whole grain crackers for a snack, don’t eat them alone—spread on some cream cheese, hummus, avocado, cheese, turkey, chicken or nut butters.

OH, AND START MOVING!

I can’t possible finish this blog without talking about moving your body. Our muscles NEED glucose to work. If there is excess blood sugar and we are exercising our muscles will pull that excess sugar into the cells. This happens when we lift weights, garden, vacuum, clean the house, dance, or walk. We just have to MOVE.  Just like eating less carbs with protein and fat throughout the day, the more you move throughout the day, the more stable your blood sugar will be. In fact, there was a great article I read about taking a 10-minute walk after meals. Just 10 minutes makes a big difference!

https://www.diabetesselfmanagement.com/blog/lower-blood-sugar-take-10-minute-walk-meals-study-says/

I’M DONE!

I know this was a long one but I think you now have a better understanding of how carbs work and how you can make little tweaks in both your diet and exercise to help you maintain healthy blood sugar.

 

 

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