Doughnut Heaven

That's how I felt yesterday. Since I can't eat dairy, I haven't had a doughnut in a couple of years...and we got to talking about them at work the other day...the same day that I heard about the vegan and hence, dairy-free, doughnuts at Ronald's Doughnuts on Spring Mountain just east of Decauter.

I had some time to kill Saturday morning so I ventured over. I walked in and saw no signs of dairy-free-ness. So I asked which doughnuts are dairy-free?

Oh, the top two rows.

The TOP TWO ROWS I said with wide eyes. I was like a kid in a candy store going down the line...when I got to what looked like Boston Cream. I asked - is that?

And the lady just said...Boston Cream with soy cream.

Oh...i'll take one of those...actually make it two!

I am pretty sure she was laughing at me...but I couldn't help it, I was excited! I couldn't wait to eat my doughnuts, the 1 Boston Cream didn't even make it home. I ate it in the car...and boy was it good. The second was off limits to Matt, I enjoyed that one this morning along with a chocolate glazed. Matt said the apple fritter and plain glazed was good too. YUM!

white wine

I am moving my blog from wordpress to blogger....i had it hosted thru Yahoo and couldn't figure out how to add pictures, and as my brother kept pointing out it needed them. So I moved all of my posts and amazingly uploaded pics in a snap!

While updating and posting I have decided to break into a bottle of wine, it's too hot here (Vegas is currently 63 and it's after midnight) for a heavy red, so I decided to go for the light, fruity white that I had.

I was able to pick it up at the local market, however, I had the opportunity to visit the winery when we were in Maui. It's a pineapple wine from the Tedeschi Vineyards high up a very windy road in the mountains but well worth the drive and the slight motion sickness upon arrival. Check out there website: http://www.mauiwine.com/

We all know that red wine has heart healthy benefits, but what about white? Does it have the same benefits or is it just for enjoyment when a heavy red won't due? Red wine has much higher levels of the polyphenols and resveratrol that benefit your heart by raising good cholesterol, lowering bad cholesterol, and preventing blood clots. However, studies show that white wine and beer may also have the benefits of boosting good cholesterol, reducing lung inflammation, and reducing the bacteria that can cause ulcers.

Personally I like to vary it up, maybe add some brandy and fruit to make sangria. However and whatever you choose to drink, do so in moderation. In this case, more alcohol does not produce more benefits. Stick to no more than 1 4-5 oz glass a day!

broccoli cuts inflammation

I love broccoli...so when I read a new study showing even more benefits to eating broccoli I had to share. Broccoli and other cruciferous vege's contains the compound sulforaphane, which has been shown to stimulate production of antioxidant enzymes in people's airways to help protect against free radicals in the air we breathe.
A study published in Clinical Immunology in March 2009 studied the effects of varying doses of eating broccoli sprouts and alfalfa sprouts with 65 participants. The participants who received broccoli sprouts had a 2 to 3 fold increase in antioxidant enzymes in the nasal passages over those that ate alfalfa sprouts which don't contain sulforphane.Just another reason to eat more of the yummy green trees, especially if you smoke or have asthma.

the manners and weight loss connection

I just read this article and found it interesting. Brushing up on your manners at mealtime may help lose weight. These recommendations don't come from a scientific study, but they make sense. Not only are these easy to add to your eating routine, but they will make your mother proud too! An excerpt from the article is below.

Lose weight like a lady! By Caroline Jones 2/03/2009 Mirror Diets.co.uk

The secret to finally shifting those extra pounds could be brushing up your manners. So make like Audrey Hepburn and follow our ladylike diet to drop a (posh) dress size...
Manners are terribly important if you're trying to make a good impression at a job interview, on a date or at a party.
However, there's an even better reason to eat with proper etiquette - it can help fight flab.
Lack of table manners, bad habits such as eating too quickly, opting for extra large portions of TV dinners and the demise of family meal times are seen as big factors in Britain's obesity problema.
Indeed, according to a study, published in the British Medical Journal, wolfing down your meals could as much as triple your risk of being overweight.
A recipe for flab
Speedy scoffing piles on the pounds much more than scientists expected.
They suspect that the joint impact of eating fast and until you're full overrides brain signals which would normally encourage a little more self control . Simply slowing down the rate at which you eat, on the other hand, gives your brain a chance to register when you've eaten enough, meaning you stop before you've overdone it.
All-round better behaviour
But eating at a more ladylike pace isn't the only calorie-fighter when it comes to good food etiquette. Smaller portions, not talking with your mouth full and sitting at the table to eat can all reap big weight-loss rewards.
"A return to decent table manners would be good news for the nation's waistlines," says Paul Macarble, dietitian at the British Dietetic Association.
"We now know that eating too quickly can cause you to overeat. But it's also vital to make time for proper sit-down meals, rather than eating on the run or in front of the television and not to eat such big portions."
So instead of calorie-counting or banning your favourite foods, our easy diet plan will help you beat the bulge by brushing up on some old-fashioned table manners...
Smaller portions, not talking with your mouth full and sitting at the table to eat can all reap big weight loss rewards

THE 10 L ADYLIKE DIET RULES

Stick to these simple mealtime guidelines and watch the pounds fall off...
(1) Set the table for supper Recent years have seen mindless munching in front of the TV replace a more formal family evening meal. But eating round the table helps you to concentrate on the task in hand, allowing your brain to register when you're full. Chatting over dinner helps you to eat more slowly.
(2) Fix a tight schedule If you eat at irregular times you're more likely to crave unhealthy foods, as the body, unsure of how long it has to wait until the next meal, will stock up on calories. If you only prepare meals when you're already hungry, not only are you more likely to overeat, you're also more likely to reach for quick, fatty foods. Try to eat your meals at the same time.
(3) Take a suave stance Sit up straight. Don't put your elbows on the table or slouch towards your plate. Food should be brought to your mouth on the back of the fork. Not only is this considered polite but it will also aid digestion and prevent a bloated tummy.
(4) Choose classy cutlery Shovelling food into your mouth with your hands is not elegant, while using a knife and fork allows you to take control of how much food you put in your mouth. Cutting up small mouthfuls one at a time will lead to you taking more time over your meal and to identify the sensation of feeling full.
(5) Keep a stiff upper lip Never chew with your mouth open. No-one wants to see your chewed-up food, plus you'll end up swallowing air. Chewing too fast or with an open mouth is the main cause of indigestion. The longer you chew, the fuller you feel.
(6) Have polite pauses at mealtimes Wolfing down meals trebles your risk of being overweight. To help break the habit put your knife and fork down between each mouthful. Don't pick them up again until you've swallowed your last mouthful.
(7) Don't be a common calorie thief It's bad manners and even worse for your waistline to reach across the table and steal food from your companion's plate - or finish their leftovers. It can quickly add up to lots of extra calories.
(8) Remember, it's not genteel to grab If extra food is on the table, ask others if they'd like it before taking any yourself. Also, when serving yourself, don't take huge portions. Piling food onto your plate will just encourage you to overeat.
(9) Leave ladylike leftovers In the Victorian era it was considered unladylike and greedy to finish everything on your plate. But nowadays people often eat more than they want, for fear of offending their host. But there's nothing wrong with saying how delicious the food was but that your eyes are bigger than your stomach..
(10) Be selfless with sweets When you have a dessert or chocolates share them.
This way you can halve your calorie intake but still enjoy the taste without over-indulging and also make yourself very popular!

dairy free lasagna

Being dairy free for over two years I have learned to live without some of the foods I used to enjoy. Pizza is now cheese free with lots of other toppings, no more cheese burgers, no more eating desserts that I haven't made myself. But I have been having cheese cravings recently, first mac and cheese and more recently lasagna. I haven't found a ricotta cheese substitute, so I did some research and experimenting, and actually came up with a yummy dish using tofu as the ricotta. I completely left of the mozzarella cheese because I am not at all impressed by the imitation cheeses that are available and it was still totally delicious. I imagine Matt wouldn't have noticed the difference, except that I made him a real lasagna with real cheese in case the tofu version was inedible.

Here's the recipe for 6 servings:
1 Package Firm Tofu

1 - 2 Boxes Oven Ready Lasagna Noodles

2 Jars Tomato Sauce

1 Egg2 Tsp Garlic Powder

2 Tsp Italian Seasoning

Dash Cayenne Pepper

1/2 Cup Soy Sour Cream

2 Sausage Links

1/2 lb Ground Beef

Set oven to 425 degrees. Remove sausage from casing and saute with ground beef until browned. Meanwhile, mix tofu, egg, sour cream, garlic powder, salt, pepper, italian seasoning, and a dash of cayenne pepper with a pastry blade or blender to a thick, slightly lumpy consistency (that of ricotta).
Begin layering in pan (I use a 10 X 6) with sauce to cover bottom, 1 layer of noodles, ricotta cheese mixture, cooked meat, and another layer of tomato sauce. Repeat 5 times or until you've filled the pan and top with more sauce. I like to use a lot of sauce because the noodles are dry and absorb a lot of the liquid. Cook for 45 minutes and enjoy with a salad and some garlic bread!

multivitamin supplements

I am not a fan of vitamin supplements, most dietitians aren't, or at least shouldn't be. Our job is to help you get all of your vitamins and nutrients from food, not processed pills that aren't regulated by the FDA. However, there are a few supplements that I do support. Calcium is a big one, most of the people don't get nearly enough each day, which for the typical person is 1000 mg. Low caclium intake causes your body to take the calcium it needs for daily functions from your bones which leads to osteoporosis. Another key supplement is for women who are thinking of becoming pregnant. Folic acid is key in preventing birth defects. It needs to be taken before becoming pregnant since by the time most women realize they are pregnant it is past the key window to preventing these defects. Having said that, I just read an article about multivitamin use. Basically the study, which used data from the Womens Health Initiative showed that supplements are not helpful in the prevention of chronic diseases. Most people take vitamin supplements in addition to their diet with the belief that it will in fact help prevent heart disease or cancer. The study provides some promising evidence to ditch the supplements and spend that money on healthier foods which will provide all the same vitamins. Plus you actually know what you are getting when you eat whole foods, as opposed to whatever some manufacturer puts in a little pill.

Here is the article:
Multivitamins may not thwart cancer, heart disease

NEW YORK (Reuters Health) - Millions of people take a multivitamin in the hopes of averting disease, but the supplements seem to offer no defense against cancer or heart disease, researchers reported Monday.
In a study that followed more than 160,000 older U.S. women, the researchers found that the 41 percent who used multivitamins were neither less likely to develop cancer or heart disease over eight years nor to have a lower overall death rate.
About half of Americans routinely use a dietary supplement, often a multivitamin, and studies show that one of the primary motivations is the belief that supplements will protect them from chronic diseases.
However, the current findings suggest that, at least for postmenopausal women, multivitamin use "does not confer meaningful benefit or harm" when it comes to cancer and heart disease, the investigators report in the Archives of Internal Medicine.
The team, led by Dr. Marian L. Neuhouser of the Fred Hutchinson Cancer Research Center in Seattle, asks, "Why do millions of Americans use a daily multivitamin for chronic disease prevention when the supporting scientific data are weak?"
One reason, they say, "may be the varied health messages received by the public." Position statements from medical organizations that multivitamins do not prevent disease are mixed with messages to take a multivitamin if dietary intake is less than optimal -- leaving the public confused, Neuhouser and her colleagues note.
Until clinical trials prove otherwise, the researchers write, multivitamins should not be seen as a way to prevent chronic disease.
The findings are based on data from the Women's Health Initiative, a large U.S. study of postmenopausal women's risk factors for cancer, heart disease and osteoporosis. It included 161,808 women who enrolled between 1993 and 1998.
At the outset, the women reported on their dietary supplement use and other lifestyle and health factors. Their rates of several common cancers, heart disease, stroke and death were tracked through 2005.
Overall, the researchers found no clear differences between multivitamin users and non-users in rates of death, cancer or cardiovascular problems.
There is an ongoing clinical trial of U.S. male doctors looking at whether multivitamins lower the risks of cancer, heart disease and other chronic ills after the age of 50, Neuhouser and her colleagues point out.
Such clinical trials are considered the "gold standard" for proving cause-and-effect; the current study, in contrast, was an observational one -- looking at women's reported behaviors and their subsequent rates of disease.
"The scientific community might consider whether a randomized controlled trial of multivitamins in women could definitively resolve whether benefit or harm ensues from the routine use of multivitamins," Neuhouser and her colleagues write.
SOURCE: Archives of Internal Medicine, February 9, 2009.

american heart month

February is American Heart Month. It's a great time to rethink your dietary patterns and incorporate some healthy tips to help you prevent heart disease.
Choose lean meats and poultry without skin and prepare them without added saturated and trans fat.
Select fat-free, 1% fat, and low-fat dairy products.
Cut back on foods containing partially hydrogenated vegetable oils to reduce trans fat in your diet.
Cut back on foods high in dietary cholesterol.
Aim to eat less than 300 mg of cholesterol each day.
Cut back on beverages and foods with added sugars.
Choose and prepare foods with little or no salt.
Aim to eat less than 2,300 mg of sodium per day.
Drink alcohol in moderation.
One drink per day for women and two drinks per day for men.
Keep an eye on your portion sizes.

the possibilities of pasta

After years of decreasing sales, 2008 saw a rise in the sale of pasta. Why, after losing sales due to low carb diet fads have sales spiked when prices have increased? Have Americans suddenly had a change of heart about the evil effects of carbs? No, its because you can still serve a family of four dinner with 1 pound of pasta and a jar of spaghetti sauce for under $3.

I personally think pasta is a great addition to mealtime. Pasta provides much needed carbohydrates (which should be about 50% of your daily caloric intake) and can be made into a variety of meals. Although refined pasta doesn't contribute much in the way of heart healthy fiber, it is fortified and provides valuable nutrients. It also is low in calories, 1/2 cup cooked pasta provides about 100 calories and provides niacin, folic acid, and iron with low amounts of sodium and practically no fat.

If you haven't tried whole wheat pasta in a while, I suggest giving it another chance for the fiber. The quality has improved greatly. And let's not forget pasta is extremely versatile and easy to make. Not only does it come in any shape you can imagine, including some you don't want to imagine, but you can add practically anything to it for an irresistable meal. Although spaghetti sauce and meatballs seems the obvious and most convenient choice, there are many other options available. Beans and lentils can be added as protein sources for a vegetarian option, fish and toasted nuts can be added for some healthy fats and protein, vegetables and olive oil can be tossed in for an easy summertime meal, and pork or beef can be added for heartier winter meals.


Cannellini Beans with Sausage

1 lb Rotini pasta

5 Turkey sausage links

2 cloves minced garlic

2 cans diced tomatos ( i also use crushed, since some in my house don't link chunks of tomato)

1 can cannellini beans, rinsed

2 1/2 cups marinara sauce


Cook pasta according to package. In a large skillet brown sausage over medium heat. Remove sausage and excess grease (there shouldn't be much since its turkey sausage). Add garlic and saute for 1 minute. Add tomatos, beans, and marinara sauce. Slice sausage and return to pan. Heat thoroughly. Serve over pasta with a sprinkling of italian seasoning.

a sweet holiday treat

I feel that holiday meals aren't really complete without some type of sweet potato dish. I found this recipe last year and it was so easy and good I had to share...it's from Tyler Florence and the Food Network. We can forgive the crazy amount of butter since you get a serving of sweet potatoes and bananas which brings you 2 servings closer to the recommended 5 a day.
A sweet potato or yam, as it is also commonly referred, is not related to potatoes or yams at all. When discovered in tropical climates natives of different areas referred to it as nyami or batata...hence the yam and potato confusion began.
One cup of sweet potato is about 180 calories and provides fiber, potassium, phosphorus, niacin, folate, vitamins C, E, and K, and an insane amount of vitamin A/beta carotene.
Bananas are known for there potassium content, but also provide fiber, protein, vitamins A, B, and C, as well as calcium and magnesium. They add the perfect touch of sweetness without adding refined sugar.




Whipped Sweet Potatoes with Banana and Honey


Ingredients

5 medium sweet potatoes, scrubbed

4 bananas, unpeeled

1 cup (2 sticks) unsalted butter, at room temperature (I use soy butter)

1/4 cup honey or agave nectar

Kosher salt

1/2 cup all-purpose flour

3/4 cup dark brown sugar

1 1/2 cups pecans, chopped



Directions

Preheat the oven to 400 degrees F. Prick the sweet potatoes all over with a fork, put them in a roasting pan and roast for 30 minutes. Toss the bananas into the pan and continue roasting for 10 to 15 minutes, until both the bananas and potatoes are very soft. Remove the pan from the oven but don't turn the oven off.
When the potatoes are cool enough to handle, scoop out the flesh into a large mixing bowl. Peel the bananas and add them to the bowl along with 1 stick of the butter, and the honey. Season with salt and beat vigorously with a wooden spoon until everything's well combined and the mixture is fluffy. Spoon into an oven-proof serving bowl and smooth the top.
In a separate mixing bowl, use your fingers to rub together the remaining stick of butter, the brown sugar, flour, and pecans until the mixture is the consistency of coarse crumbs. Sprinkle the crumb mixture over the sweet potatoes and return to the oven. Cook for about 20 minutes, until the crumbs are golden. Serve hot.

the incredibly confusing egg

I found myself standing in the egg section of my grocery store...completely confused. Which egg should i pick...conventional, cage-free, organic, omega 3 fortified, free range? These are just a few of the choices consumers are faced with when shopping for, what I thought, was simply an egg. I came across an article from the New York Times that helps to take the confusion out of egg purchasing.
First let's breakdown the chickens living conditions.
Cage-Free: Chickens are not confined in cages, however most are still confined in hen houses or large barns with thousands of other chickens.
Free Range: Chickens are not confined to cages, most are kept in barns or hen houses with continuous access to the outdoors through an open door. This does not mean that chickens actually go outside or what the conditions outside are like.
Pasture-Raised: This term is not regulated, however, it implies that chickens have access to the outdoors and forage for food while outside. This foraging adds bugs, worms, grubs, and greens to their diet in addition to chicken feed. Some say this adds to the flavor of the egg.
What are the chickens eating?
Organic: Eggs labeled organic come from chickens that are free range, not given antibiotics, and feed is free of animal byproducts and crops grown with chemical pesticides, fertilizers, or that have been genetic engineered. Make sure the carton is labeled with the USDA Organic symbol.
Omega 3 Enriched: These eggs contain about 200-300 milligrams of omega-3 fatty acids. Eggs contain a greater amount of omega 3's because they are fed a diet enriched with ground flax, fish oil, and algae.
Vegetarian Fed: Hens are fed a completely vegetarian diet. However this is not a natural diet of chickens and there is no nutritional signifigance for this, it is a personal preference...however, since chickens naturally eat bugs and grubs, they are most likely kept inside to monitor a strict vegetarian diet.
Hormone Free: Hormones were banned in eggs in 1959. This is just a marketing technique.
Antibiotic Free: Antibiotics are not used often in commercial egg chickens due to the expense. Instead other measures such as vaccinations, genetic selection of healthy chickens, and limiting rodent and human contact are employed. Basically another marketing technique.
And finally color...which means nothing nutritionally and has no effect on taste. It just depends what chicken it came from.
I think I am going to try and find organic, pasture raised eggs....but who knows if that combination even exists!

Pumpkin Soup

I was on my work today marveling at the beautiful sunrise sipping my pumpkin latte, when I realized how much I love autumn, not just for the changing leaves and cooling weather, but for the fall harvest. It's the few months a year we get to enjoy pumpkins and winter squash in everything from coffee to raviolis. Not only do pumpkins and winter squash (includes acorn, butternut, buttercup, and banana squash) taste good, but they have many health benefits as well. A 1 cup serving is only 50 calories and provides 3 grams of fiber. It is nutrient dense with minerals including calcium, zinc, potassium, phosphorus, and vitamins C, E, B, K, and beta-carotene, an antioxidant which is linked to improved immune function and reduced rates of heart disease and cancer. Pumpkin seeds are also great sources of the same vitamins and minerals contain carbohydrates, protein, and healthy unsaturated fats however they provide more calories, about 190 per 1/4 cup.Pumpkin is not just for pie you can incorporate pumpkins and squash into your diet in a variety of ways.

When purchasing a pumpkin don't choose the large carving pumpkins, instead pick a small 2-5 pounder which will be more manageable and sweeter. If cutting up a pumpkin isn't your style, you can also buy canned pumpkin - just don't get the pumpkin pie variety! Pumpkins and squash can be cut into cubes and roasted with olive oil, salt, and pepper for a healthy side dish, puree can be added to pancakes and breads or made into soups or it can be mashed and added to meats or served as a side dish. Below is a great recipe for pumpkin soup.

Pumpkin Soup

INGREDIENTS:

2 pounds pumpkin, peeled

2 onions, chopped

6 cups stock

1 teaspoon salt

1/2 teaspoon pepper

1 tablespoon flour

1/4 cup cold water

1 cup light cream

Chopped parsley

DIRECTIONS:Cut pumpkin into 1/2-inch cubes, removing seeds and fiber. Place in a saucepan with the onions, stock and seasoning. Cook over low heat until pumpkin is soft, about 1 hour. Purée pumpkin in blender. Return to saucepan. Combine flour and water and stir until smooth. Add to the soup, stirring constantly, until it begins to boil. Add cream. Mix well. Remove from heat. Garnish with chopped parsley to serve. Happy Hauntings!