The Little Things Count

Many times I hear people say they want to lose weight, get healthy, lower their cholesterol, and fit into their clothes. For some reason, it seems like people often forget that each and every decision they make about food and activity contributes to their success or failure. When we're baking in the kitchen, those licks of the spoon and cookie crumbs don't count. We keep making excuses instead of following through on that daily exercise. We focus on the prize, but fail to make the little decisions that will make the prize a reality.

Recently I was inspired by someone who really put it beautifully. He was so caught up in the end result he was looking for that he realized he wasn't focusing on how to get there. When faced with candy or fruit, he thought to himself about how it was his decision right then and there that helped him to get a little bit closer to his goal. He explained that he realized that each and every choice that he makes impacts his success.

I'm sure to many people think this seems like common sense, and it is! Even though it is common sense, many people continue to rationalize little decisions that pile up and make a huge impact on their success or failure. Consider stepping away from the lofty goal and taking a closer look at the present moment. What can you do now to start moving in the right direction. Think about how will you make good decisions tomorrow rather than how you will fit into your favorite pants next year.

Coconut Oil: Beneficial or Just a Fad?

And so it begins, another trendy weight loss tool, or is it?

Coconut oil has recently gained popularity as a tool to improve heart health, thyroid function, the rate of metabolism, and immune funtion. Just one teaspoon of this oil contains a whopping 12 grams of saturated fat, which is the type of fat that is known to be converted into cholesterol in the body. Just because of that one detail, I was immediately skeptical of this new fad.

After doing a little bit of research on this topic, it seems that the evidence is quite weak in supporting the claims listed above. Before we throw out the copious knowledge that we have gained over the years about the dangers of saturated fat, I think we will need a lot more convincing.

Keep in mind that the American Heart Association and the National Cholesterol Education Program still recommend limiting saturated fat to no more than 7%-10% of total calories. For instance, if you are consuming an 1800 calorie diet, that would limit you to 14-20 grams of saturated fat daily. Two teaspoons of coconut oil would exceed the limit for the entire day!

Another point to remember is that you will always win with a diet very high in fruits in vegetables. They contain an unmatchable variety of vitamins, minerals, and phytochemicals that are known to decrease the risk of heart disease and cancer. They also contain fiber which tends to help people control their body weight, stabalize blood sugar, and decrease cholesterol levels. If you're looking for something in your diet to really increase, start chomping down on all of your seasonal favorite fruits and vegetables!

Summer Vegetable Salad

1 tomato
1 avocado

1 yellow pepper
1 green pepper
2 carrots
2 Tbsp olive oil
1 Tbsp balsamic vinegar
2 Tbsp chopped fresh basil

Chop first four vegetables and mix together. Add carrot shavings, olive oil, balsamic vinegar, and fresh basil. Stir and enjoy!


This recipe really is just a jumping off point. You could add any vegetables that you have sitting in your refrigerator or take away and vegetables that aren't your favorite. Also, you could experiment with different herbs. This is easy, delicious, beautiful, and a great way to use up left-over vegetables! Enjoy!

Strawberry Avocado Wraps

1 pound cooked chicken sliced in small strips
5 8" whole wheat tortillas
3 cups fresh strawberries hulled
2 tsp raspberry vinegar
2 tsp Splenda
2 Tbsp chopped fresh mint
1 avocado sliced in strips

Preheat oven to 400 degrees. Chop the strawberries. I used the Pampered Chef Food Chopper, but you could also just use a knife. The strawberries should be soupy but still somewhat chunky. Stir in raspberry vinegar, Splenda, and mint. In the center of each tortilla place about 3 ounces of chicken and top with slices of avocado and about 4 tablespoons of the strawberry mixture. Fold up the bottom of the tortilla and then the two sides. Place seam down on a baking sheet or secure with toothpicks. Bake for about 10 minutes or until heated through. Enjoy!

Serves 5

Easy Mango Salsa Over Salmon

1 Mango, chopped
1/2 Red onion, chopped
1 Tbsp minced fresh cilantro
1 Tbsp minced fresh mint
1 Tbsp lime juice
16oz Wild Salmon

Mix all ingredients. Grill, bake, or pan-fry salmon. Top with salsa.


Notes:

Why wild salmon? It has a higher amount of omega-3 fatty acids than farm-raised salmon.

Think this recipe sounds expensive? Buy mango when it is on sale! Also, buy several pounds of wild salmon when it is on sale and freeze it. During the off season, you can find frozen wild salmon in many grocery stores.

Consider growing some of your favorite herbs. You just can't kill mint! I have a pot of mint that keeps coming back every year without having to do anything to it. Be sure to grow it in a pot because it will take over your yard or garden. Cilantro is also fairly easy to grow. This way you have herbs just waiting to be cut and cooked with. If you still don't feel like you are ready for this, buy the herbs and plan several recipes in the same week with those herbs. That way you'll be sure to get a lot of bang for your buck!

Looking for more gardening tips? Check out my very knowledgeable cousin's guest post!

The China Study Part V (and FINAL): Politics and Your Plate

Yes, this is the FINAL post about The China Study. I am mainly hitting on this section for good measure because I really don't have much to say about it. The last part of the book mainly focused on all of the organizations that make nutrition guidelines for us. Campbell picked apart the politics of these organizations and made his case that these organizations are really driven by money, not by giving recommendations that truly benefit us. To be honest, I am quite deficient in my knowledge of this area. He may certainly have some good points about the motivations that certain people have for recommending certain guidelines. Still, the recommendations are sound and not everyone involved in these organizations is driven by money. However, I do know that groups such as the American Heart Association, American Diabetes Association, and the Academy of Nutrition and Dietetics are led by professionals who study research and make guidelines/recommendations based on science. I know that Campbell believes that he is one of the very few people on this Earth who cares about people and their health, but he couldn't be more wrong.

While I don't know the ins and outs of all of the politics involved in all of the groups that release health information, I DO know that there are many health professionals dedicated to their patients. It would be unethical for doctors, dietitians, food scientists, and other scientists to make recommendations solely based on monetary benefit. I certainly don't do that and I know many more health professionals who are ethical than unethical. Campbell really started drumming up paranoia and distrust in his rant against government and health officials. Campbell is the one who should be investigated for misleading the public

There's Spinach In My Pizza?

Sorry there haven't been too many posts lately! March has been a busy month and April looks like it will be the same. Hopefully I'll be able to post more in May. However, here is another tid-bit until then:

Last night we made home-made pizza, a favorite treat in our home. I pureed some spinach in our food processor and mixed it in with the tomato sauce. Everyone seemed to enjoy their pizza just the same, except for one of my boys who was a little under the weather. The pizza tasted just the same to me too. I still whole-heartedly believe in continuing to offer vegetables. However, it sure is nice to sneak some extra vegetables in while the kids are still learning to like their greens! Try this trick at your house and let me know if it works!