12 Tips of Christmas: #4 Meat



What a handsome man with such a tiny fish!


If you have read The China Study or watched Forks over Knives you already know where I am going with this.  Plant-based diets may be the fo-shizzle as far as healthy diets are concerned.  The research behind these diets cannot be ignored.  Even more so, the research does not have a financial interest behind it.  Who would benefit financially from us eating more plants?  The broccoli farmers? They certainly do not have the Benjamins to back research of this caliber.

The research suggests that consuming higher amounts of animal proteins may "turn on" cancer production while consuming fewer will "turn off" the same trigger.  Animal proteins are the major source of saturated fats and dietary cholesterol (only source) in our diets.  Therefore, reducing the amount consumed will also benefit our hearts and cardiovascular systems.

Plant foods contain more vitamins, minerals, and phytonutrients than other more calorie-dense foods.  Therefore, by eating the same amount of calories of fruits, vegetables, grains, beans and legumes as you would of meats, dairy and other processed foods will provide you with more viable nutrients.

We typically consume meats as a source of protein in our diets.  However, reaching your protein needs for the day is achievable through eating only plant-based foods (tofu may not even be required).  Vegetables, grains, beans and legumes are sources of protein too!  Most Americans consume significantly more protein than they need anyway (even most athletes do too).

Another little fun fact that I heard on The Today Show (yes, very reliable source): if everyone on earth consumed a plant-based diet, no one would go hungry.  So much of the food that is produced goes to feed animals that calorie for calorie, we would have MORE food if we did not use our crops and farmland to feed livestock.

I'm not saying NEVER eat meat.  But if you do one thing for your health, just try to consume more fruits, vegetables and other plants and a little bit less meat.  Try to not base your meals solely on your protein, but think about your "sides" as your focus. 

Remember that moderation is the key to everything. LIFE IS ALL ABOUT BALANCE. 

80--- Chimichurri Butter Bean Salad

Chimichurri sauce would be spectacular on anything, both edible and inedible.  It is a puree made from a variety of herbs and spices, and is most typically served atop steak or chicken. 

Butter beans are a variety of Lima bean that serve as a wonderful meat substitute.  The combination of chimichurri and butter beans is spectacular (and very healthy).  Protein and fiber will fill you up without killing your daily calorie budget.

Chimichurri Butter Bean Salad
Serves 4-5

CHIMICHURRI
1 bunch parsley leaves
2 cloves garlic, pressed and minced
5 large fresh basil leaves
1 1/2 Tbsp extra virgin olive oil
2 Tbsp water
1/2 tsp red pepper flakes
1/4 tsp fresh ground black peper
2 Tbsp red wine vinegar
2 Tbsp capers
1 Tbsp lemon juice

SALAD
2 cans butter beans, drained and rinsed
3 Tbsp capers
1 roasted red pepper, blotted dry and chopped
2 ounces sun dried tomatoes, chopped
1/2 cup red onion, finely chopped

FOR CHIMICHURRI
Place all ingredients into a blender or food processor and mix until a smooth puree is formed.

FOR SALAD
Toss all ingredients together in a large bowl.  Add chimichurri and toss to coat.  Serve immediately or chill prior to serving if desired.

Nutrition Info per ~1 cup: 270 calories, 6 g fat, 13 g protein, 33 g carbohydrates, 12 g fiber

12 Tips of Christmas: #3 Meal Planning

"What's for dinner?"

As a food blogger with two other jobs, I must meal plan.  If I don't plan we don't eat and I don't blog.  Meal planning can benefit you as well!  Take 20 minutes one day per week and sit down and write out a meal plan (mine is actually on my Blackberry so it is with me always).  Get your family's input (or not).  I know people who like to plan on Wednesdays when the grocery ads come out in the paper.  They then base their choices on the sales that week.

Planning your meals can help you to make healthier choices.  Keep in mind that leftovers can be used for additional meals, and incorporate them into breakfasts, lunches, or additional dinners.  Also include whole grains, fruits and vegetables in your planning.  Make your meals realistic! If you do not get home on Tuesdays until 6:30pm, what are the chances of you making beef wellington?

Find the recipes that you will use and make your grocery list based on your plan!  Also include items for planned snacks and beverages.

When using your list at store, don't be swayed by the "extras" that are not on your list!  This will help to eliminate unnecesary snacks and "junk" from loading up your cupboards and it will also save you money!!

Knowing what your dinner plan is and having those grocery items on hand will help to save you time at the end of the day..... and maybe even enough time to fit in some exercise or more family time!

So what are YOU having for dinner tomorrow?

20---Sassy Mule

The holidays are here!  Time to get together with my homegirls and mix up some tasty beverages!

This is Jack.  He is my friend Heather's miniature donkey.  Yes, I realize that this post is about Mules.  And yes, I know that donkeys and mules are different.  But he's just so darn CUTE!

A Moscow mule is a beverage of vodka and ginger beer created in the 1940s.  It is typically served in a copper mug, but it is not necessary (this is argued by some).  A mule is tasty on it's own, but I thought that I would dress it up a bit for the holidays.  Now it is outstanding.

Sassy Mule

Serves 1

1 1/2 ounces (one shot) vodka infused with ginger and limes (optional: see below)
2 ounces pomegranate juice
1 ounce lime juice

4 ounces ginger beer (I used Cock 'n Bull)

2 fresh basil leaves

Ice

Pomegranate seeds

For infused vodka: One week prior to serving, place 1/4 cup fresh ginger, peeled and sliced, and one sliced lime into a 1 liter glass container.  Add vodka (80 proof is best) and place in refrigerator to infuse.

For beverage: add basil leaves and vodka to a shaker.  Muddle basil leaves with a muddler (the fat end of mixing spoon works well also).  Add a few ice cubes, pomegranate juice, and lime juice to the shaker.  Shake until combined and chilled.  Pour through strainer into a serving glass containing 3-4 ice cubes.  Top with ginger beer and stir gently.  Sprinkle with pomegranate seeds and garnish with fresh basil, if desired. 

12 Tips of Christmas: #2 Move to the Music

Time to drop a beat, yo!

According to an article in The Sport Journal, "Research has consistently shown that the synchronization of music with repetitive exercise is associated with increased levels of work output. This applies to such activities as rowing, cycling, cross-country skiing, and running. Musical tempo can regulate movement and thus prolong performance. Synchronizing movements with music also enables athletes to perform more efficiently, again resulting in greater endurance."

Music is a wonderful motivator!

Here is how to find your tempo:

1. Load your portable music device with high energy tunes (some of my faves include "Moves like Jagger" by Maroon 5 (128bpm), "Glad You Came -Remixes" (127 bpm) by The Wanted, and "We Found Love" by Rhianna (128 bpm)). Hmmm. My running tempo must be 127-128 bpm.

2. Play your music during your activity, whatever it is.  Walking, running, biking, dancing, etc, so on and so forth.  Find a tune that matches your tempo (maybe a wee bit faster for a challenge).

3. Into your Google search engine (I heart Google), type the name of the song and "tempo".  Somewhere on the world wide web there is information on the BPMs (beats per minute) of that song. 

4.  NOW- using Google type in the number of BPMs and "song list".  Other people who also use the world wide web have posted song lists that match your beat. 

5.  Download the listed songs and POOF! you have a workout mix that will keep you motivated, and maybe make you move a little faster.

80--- Skillet Ratatouille with Parmesan Polenta

Are you exhausted from Thanksgiving cooking? And cleaning? And leftover usage?  How about a nice, simple vegetarian meal?

Skillet Ratatouille
Serves 4

2 Tbsp olive oil

1 eggplant, peeled and cut into 1" cubes
8 oz fresh button mushrooms, chopped
4 cloves garlic, pressed and minced
1 zucchini, cut into 1" cubes
1 yellow squash, cut into 1" cubes
1 red onion, finely diced
1 red bell pepper, seeded and finely diced
24 oz cherry tomatoes
1 Tbsp fresh thyme
1/2 cup fresh basil chiffonade
1 cup vegetable broth
1/2 cup red wine
1/2 tsp salt
1/2 tsp fresh ground black pepper

Preheat oven to 350 degrees.

In a large ovensafe skillet, heat olive oil over medium high heat.  Add garlic, and onions and cook until softened, ~ 5 minutes.   Pour in wine and broth and heat to a simmer.  Add eggplant, squash, zucchini, mushrooms, basil, thyme and red pepper.  Reduce heat to medium, cover and cook for ~15 minutes, stirring frequently.

Stir in cherry tomatoes, salt and pepper, then place skillet into oven and cook for 20 minutes uncovered, until tomatoes are soft.

Parmesan Polenta
2 tsp olive oil
2 cloves garlic, finely minced
2 cups vegetable broth
1/2 cup cornmeal
2 Tbsp Parmesan cheese, shredded

In a large saucepan heat the olive oil over medium heat. Add the garlic, and saute for 1 to 2 minutes, making sure the garlic does not burn.

Turn the heat up to high, add the broth and bring to a boil. Gradually add the cornmeal while continually whisking. Once you have added all of the cornmeal, reduce heat to low and simmer. Cook for 10 to 15 minutes, stirring every 3-4 minutes to prevent lumps. Stir in parmesan ~2 minutes prior to serving.

To Serve:
Add 1/2 cup polenta to a bowl and top with 1 cup ratatouille.  Garnish with shredded Parmesan if desired.
Nutrition Info per 1/2 cup polenta with 1 cup ratatouille: 261 calories, 9 g fat, 13 g protein, 24 g carbohydrates, 7 g fiber, 390 mg sodium

12 Tips of Christmas: #1 Beverages

I realize that I have been shorting you on Tips lately (previously Nutrition Tips- now will contain some exercise tips as well).  I've just had so many good recipes to share!

So...... Now presenting (drum roll).... the 12 Tips of Christmas!  Wish me luck- here we go!

#1  Beverages

The holidays provide joy, cheer, generosity, friends, family, pretty lights, booze, & sugar.  There may be a few other things that I am leaving out, but I think I covered the bases.

Festive parties can let liquid calories slip right in.  And guess what? You may never realize they were there.  Liquids do not cue to same satiety triggers that whole foods do.  Eggnog, cider, hot cocoa, peppermint martinis, and mulled wine can truly add up in calories and sugar.  Additionally, alcohol may lower your inhibitions, making you more likely to make poor eating choices.

Remember that life is all about balance (as we like to say here at Eighty Twenty).  Moderation is the key to the holidays!  Treat your sweet beverages like you would dessert-- savour them (maybe replace your dessert with them if you choose). 

Just be conscious of your slurping, sipping, guzzeling, chugging, gulping, swigging, etc.  Do you get where I'm going/ hear what I'm sayin'/grabbin' what I'm blabbin'?

Cheers to dat.