A New Beginning and A New Direction

A warm welcome to all of my returning friends and to all my hopeful new readers. Over a year ago, I began an amazing journey, which enabled me to pursue my dream as a Chef, a teacher and a writer. Dreams have a tremendous ability to shift and force us to change along with them. Thinking and seeing clearly can enable ALL of us to see the future and not just dream about it; to reach out and take hold of what we want and desire.

As I began writing, I noticed a trend in my own thinking going towards being healthier, not just with food but with all the aspects of my life. As I explored this thinking and did some research, I discovered some things that had a fairly big impact on where I was in life.

 I wasn't even close to eating healthy and most people I know were in the same place
 

 Many of the items that I thought of as healthy were in fact full of chemicals that are anything but healthy
 

 I was missing a spiritual connection in my world, for me though, this did not mean any sort of organized religion
 

 I had forgotten the simple pleasure of taking a deep breath in the morning and focusing on who I was as a person
 

The stresses in my life had a signifigant impact on everyone around me, which in turn caused them more stress and anxiety
 

...and there were even more of these discoveries!!

 

While this was happening, I took a step back and looked at where I had started and began to think on where I wanted to be as I moved forward. As I often do when I feel a little perplexed as to my own thinking I did two things. First I went and bugged Amy who was patient enough to point out that what I wanted was to express these feelings through my writing and food. Then I went over to my handy laptop and started to browse around, looking for some sort of sign. Imagine my surprise when I found the answers I was looking for!! An old friend from high school, Sandra Keros had a link on her Facebook page to a school out of New York, the Institute for Integrative Nutrition or as it known IIN (a quick note here, I would place that pesky 'tm' next to the name of the school, but can not find a button to do so as I type, sorry IIN). While all this was happening, I had another group of friends step up and really show me some positive support right from my first thoughts of going back to school. Christina, Danny, Peggy, Shannon and Amanda all said that it would be a great step for me and wished me luck. I hadn't even officially signed up for school and even more people were offering support. All of this led me to begin my new studies at the end of the October.
 

It was during the first couple of weeks that I discovered all the thoughts in my head were not actually bad, they were my bodies' way of telling me that I needed to make changes and open myself up to a more natural and healthy way of living. We, meaning myself, other students and fellow Health Coaches believe and practice Primary Foods. The focus is on the development of a healthy person from the inside and the outside. Relationships, Physical Activity, Career and Spirituality are all part of the Primary Foods that make us who we are. We include teaching on healthy food choices as well, along with a philosophy that not every diet is good for every person. Just like everyone is different from the people around us, the practice of being a Health Coach is about treating people as individuals and working towards goals that are designed for that person.
 

Since joining IIN as a student, I have strengthened my thinking about being and living healthier while discovering so much about who I am and now look at food and where it comes from much differently. I took a more focused look at what I perceived as my problems and this is what I came away with.
 

I was not a coffee drinker but I did drink a pretty high amount of soda, full of refined sugars, caffeine and chemicals that my body didn't need. Since cutting back on the intake of soda, I have noticed that I have more energy, think clearer, have become less irritable. All of this is much to the liking of my family and I have been able to lose weight as a result.

I began to read the labels of the food I was pulling off the shelf and was surpised by the volume of chemicals and ingredients that I could not begin to pronounce. Since this started, I now cook with more of a 'from scratch' style and foods are left whole to allow the natural taste to come through.
 

Spirituality can be defined in many ways, for me it was best stated as 'An inner path enabling a person to discover the essence of his/her being'. For me this turned out to be a two step process. First I discovered my inner path through just watching the trees and nature in all its different forms, a rainy day to sun shining on the water as I walk along the ocean. Secondly, this appreciation for something as simple as nature has led me to stop my day for even just a few minutes to breathe. Each morning I climb out of bed and spend a few minutes outside on the deck, I close my eyes and take slow deep breaths focusing on my own energy. At different times in the day, I pause and take the time to center myself by doing the same exercise all over. I have found this to be great stress therapy and it allows me to then go back to what I am doing with more energy and focus. I feel that it is important for people to realize that finding your own spirituality can come in many forms and it doesn't need to be the traditional form of going to church. It needs to be about what you feel and which path you want to find.
 

Stress -  when you think about it...we all have some in one form or another. It can come at us anytime of the day and has the ability to throw us completely off our planned day. Through the changes I have already made which include the stuff I just mentioned, the levels of stress seem to grow less and less each day. I don't know when it will come get me again, but through understanding myself better I can now manage my stress and still be productive throughout my day.
 

I would invite everyone who reads this to take a few seconds and give some thought towards your own goals, hopes and dreams. Listen to what your body is saying and more than anything...stop, breathe and enjoy life along with some good food!
 

Speaking of food, I am a Chef and my world does revolve around good eating. I did some research on finding out ways to make things that were gluten free over the summer and came across some ideas that have been combined many times and in many different forms. This Asian Chicken Salad is colorful, and easy to make. The best part of this, add in as many vegetables as you want. Part of learning to eat healthier is combining foods and adding a new twist into the mix. As an example, remove the snow peas and add in broccoli, or you could change the seseame seeds into pumpkin seeds and chicken to shrimp!!
 

Snow Peas are not only rich in fiber, they are aslo
low calorie and thanks to Vitamin K...They
also promote bone health!

Asian Chicken Salad

3 Cups Chicken Breast, cooked and shredded

1/4 Cup Snow Peas, remove strings

1/2 Cup Red Peppers, thinly sliced

1/4 Cup Red Onion, thinly sliced

1/4 Cup Carrots, peeled and thinly sliced

1/4 Cup Figs, chopped into small pieces

1 Cup Tahini Dressing

(Tahini is a paste made from sesame seeds and is gluten free)



Tahini Dressing

 

1/2 Cup Tahini

1/2 Cup Olive Oil, you can substitute sesame oil if you would like

1/4 Cup Tamari, make sure to read the label and verify that it is indeed wheat free. Soy sauce contains wheat products. Tamari may also be labeled as Gluten Free Soy Sauce

1/2 Tbs Fresh Ground Ginger

3 Tbs Fresh Lemon Juice

1/2 Tbs, Chopped Garlic

Sea Salt as needed

Did you know that Ginger soothes the stomach
and it also aides in the digestion of the food we eat

 Take the Snow Peas and dip them into hot water for 30 to 45 seconds and then quickly shock them with ice water to stop the cooking. For the Carrots, dip them into boiling water for about 3 minutes and repeat the cooling procedure. The idea is that the carrots become softer but still maintain that satisfying crunch. Combine all the ingredients into a large bowl and toss together. Pour half of the dressing over the top and again toss together. Add more dressing according to your own taste preferences. When ready to serve, top the salad with a tablespoon of black sesame seeds.



Thats all I have for today!! I hope that everyone will join me as I begin my journey towards being a healthier person. I am always available to anyone who has questions or if you feel that a one on one coaching session might help you out. Remember to take those few moments for yourself and read those labels. Have a fantastic day!! Also don't forget to see my page over at Facebook, which can be found by clicking this link Kitchen Time With Chef Sean

-Chef Sean Pike



Let's get busy with what Organic really means!

Some of the best produce around can be found at the local
farmers market. Here where I live it begins in June and goes
all summer!!
 

Organic. It is a word that for some conjures up images of hefty price tags and for others it is a way of life that is full of benefits without the use of chemicals. The best place to start when the discussion about being "organic" begins to start is to understand what it actually means to be organic. Simply put, being organic means that produce and other ingredients are grown without the use of pesticides, synthetic fertilizers, sewage sludge, genetically modified organisms (GMO's) or ionizing radiation. Animals that produce meat, poultry, eggs and dairy products do not take antibiotics or growth hormones. I like to say that food is grown the way it is supposed to be...which is naturally. The way good old mother nature made it originally.

In the past year we have all heard about GMO's being in the food we eat. I am against any form of modification of food through the use of chemicals. In most of the world where food is being produced the governments and growers have all banned this process. Here in the United States, the debate is still going strong as to whether or not this form of alteration does any harm to the people eating the food. You will be the final judge of what goes into your body, but before you do I want to let you know what a GMO actually is. As both a Chef and Health/Nutrition Coach, I feel that everyone should know that a GMO is a plant or animal that has had its overall DNA changed or altered. Altering any food item on the level of its DNA, without clearly knowing the possible side effects on the people eating it is irresponsible for everyone involved. Please be aware of what you are eating and what you are feeding your family. Now let's get back on track to our original post about being organic!

Before a product can be listed as organic, it must be inspected and approved by an inspector which has been approved by the USDA. This includes farms where food is grown and companies that handle or process the food before it reaches the market place. So the first question on most peoples' minds is this, "What are the rules for being called organic?"

Well this is where the educated consumer really comes into play. The USDA has essentially 3 distinct categories for an item being called organic.

100% Organic,  must be made with all organic ingredients

~

Organic,  allows a product to be made with at least 95% organic ingredients

~

Made With Organic Materials,  allows a product to be made with at least 70% organic ingredients
 

The USDA goes a little further to say that a product which has less then the 70% minimum ingredients, to label a package as having organic ingredients. These ingredients must be listed on the side of a package, they can be separate from the base list, and the product cannot make any organic claims on the front of the packaging. Under the guidelines set by the USDA, becoming organic certified is a long process that takes 3 years. During the time span, farms must allow the soil to become fertile once again. These same farms are inspected annually and have a system in place which details the records of all products grown. For farmers and producers of livestock, which includes poultry and pork the organic certification product is just as strict. All animals must have access to the outdoors, given organic feed, they cannot be given any antibiotics, growth hormones or animal by-products.

Lets take a look at a list of the benefits from buying organic products and the ripple effects that it causes...

You have to worry about chemicals such as herbicides and insecticides. These sort of items are widely used on commercial farms and even when washed they will still remain on and in the food you eat. Food produced without these chemicals are healthier for our bodies.

Organic food is fresher. Preservatives are added into and onto different foods to make it last longer. Food not treated in this fashion not only tastes better but because of the decrease in shelf life it is coming from more local sources. This helps stimulate the local economy and the lack of chemicals is always a good thing for our bodies.

 

Organic farming is great for the environment. By not using the harsh chemicals to treat products, we are not causing issues with native plants or animals which eat the different produce located on farms. The soil is healthier and the danger of chemical run-off into water sources is eliminated.

 

Animals not treated with growth hormones or antibiotics promote total body health. By treating animals with such a vast range of antibiotics, we are constantly building an immunity to certain strains of bacteria. What this means in the long run is that when we get sick, the chance of antibiotics working are lessened.

 

That grown local idea for foods being fresher, here is another quick way in which it helps the environment. We use quite a bit of fuel in those trucks delivering products hundreds of miles each day. By cutting down on the use of fossil fuels we are helping to keep the air cleaner, reducing the need to spend extra on food because of fuel cost concerns and the food is still fresher because it is local.

 

 

Here is a list of some of the more harmful fruits and vegetables on the market, in terms of the amounts of pesticides and other chemicals being used. Products on this list are MUCH better off being purchased as being organic...

Apples

~

Carrots

~

Celery

~

Peaches

~

Pears

~

Lettuce

~

Strawberries

So now that we have a basic understanding of what it means to be 'ORGANIC', lets look at some other terms that are fairly commonplace in the market.

Natural, this term gets tossed around more than it should and it is VERY important to understand that natural doesn't mean organic. Calling something natural is something anyone can do because it is a non-regulated term for food producers.

Natural, not a typo or a repeat because this time the word natural concerns meat and dairy. In this description the product is minimally processed. Meat cannot have any artificial colors, flavors or preservatives. It can however contain growth hormones and antibiotics.

Grass Fed, this term describes animals that have been fed a diet of grass or hay exclusively and that they have access to the outdoors. Some studies have shown that beef which is on  a grass fed diet actually contain higher amounts of Omega-3 fatty acids which are good for the body.

Free Range, a few short years ago there was quite a buzz about meat being labeled as this way. What it means is that the animal was not confined to a cage or pen. The downside of this however is that we as consumers don't have a way of knowing if the animals are packed into a small space or even how long they are allowed outside. It also doesn't exclude the use of any types of hormones or antibiotics.

No Hormones Added, As the name suggests, animals receive no type of growth hormone. Beef and dairy products benefit from this label. When you see it on pork and poultry however it has less meaning due to the fact that in the USA, it is against the law to inject poultry or pork with hormones.

Nothing is better then fresh herbs when cooking!!
Did you know that farmers markets sell
fresh herbs? Just like this Rosemary!!

After the day is over a couple of questions still come up on a regular basis when it comes to foods being organic. Nutritionally, organic food is still in the infant stages of testing and at this point there are no definitive tests which can state without a doubt that organic fruit is more nutritious then conventional. Given the conditions in which food must be tested it is difficult to isolate the various factors of soil samples, density of chemicals, climate and variety. We do know that the use of certain chemicals does have an adverse effect on the human body and can cause any number of side effects including certain types of cancer. When it comes to taste, it is a matter for each consumer to judge. As a Chef, I have cooked with both conventional and organic products and given a choice I would choose organic each time. The quality of the product and flavor always seems fresher and more desirable. The best way to determine if eating organic is right for you and your family is to try it out for yourself. Today supermarkets and specialty food stores all have a wide variety of local, fresh and organic products to try out. During the warmer months, go out and visit a local farmers market or if you are able to, pay a visit direct to the farm...and remember...happy eating!!


 

 



 



Time to step into the BRAIN GAME...

Certain foods affect the body...however did you know that these same foods also can affect your brain? What if you could eat foods like chocolate and have it help your concentration and recollection while increasing blood flow to the brain. Sounds almost to good to be true, but it is!! We are surrounded everyday with certain types of 'brain food' and all we need to do is open ourselves up to them. The best part is that ALL of these foods are super easy to prepare and taste great. Lets take a look at some foods that will really help get the brain moving.

Cranberries

Studies are showing that these tart berries can protect the brain cells from harmful free radicals while also helping to improve memory, balance and coordination.

Sweet Potatoes

Rich in vitamin B6, antioxidants and carbohydrates, which are the only fuel source for our brains.

Simple and easy!! Toss with a fresh vinaigrette with
a little goat cheese on top or
even some toasted almonds

Strawberries

Delicious isnt going to be the first thing that pops into your brain after eating these anymore. A half cup provides almost 70% of the recommended daily allowance. They help protect against age related brain decline and best of all a new study is showing that people who eat strawberries may even have a higher learning capacity.

Spinach

Good for the body and good for the brain as well. A diet rich in spinach can improve our learning capacity and motor skills.

Dark Chocolate

An ounce a day is what you can and should get away with! Not only is chocolate proven to improve your overall good mood it also is full of antioxidants and has been known to improve reasoning skills.

Raisin Bran

A bowl of this everyday cereal is packed full of carbohydrates, iron, B vitamins, folic acid, calcium and magnesium. All of these are important brain foods and great for the everyday function of our bodies. Magnesium has also been shown to help prevent migraine and tension headaches.

Salmon
A great food if you are planning on increasing your learning capacity and enhancing your memory. Plus the high levels of vitamin D help with your mood and will even improve how well you sleep at night.

 

By increasing the intake of certain food types, we greatly increase our chances to live healthier. Monitor what you eat and try some new ideas inside of the kitchen. Here are a pair of recipes to help out with energizing your brain.

Sweet Potato & Black Bean Chili

From the good people over at www.eatingwell.com, this is one of those easy to make recipes that can pair with lots of different accent dishes. Try it out with fresh tortilla chips or cornbread and if you have a touch of the carnivore inside, add some ground turkey into the mix. Use a dutch oven or a medium sized stock pot for cooking.


3 Tbs Olive Oil
1 Medium Sized Sweet Potato, peeled and diced
1 Large Sweet Onion, peeled and diced
4 Tbs Chopped Garlic
2 Tbs Chili Powder
4 tsp Ground Cumin
1/2 tsp Chipotle Powder
1/4 tsp Salt
2 1/2 Cups Water
2 Cans of Black Beans, 15 oz each
1 Can Diced Tomatoes, 14 oz each
4 tsp Lime Juice
1/2 Cup Fresh Cilantro
(1 Pound Ground Turkey, Optional)


Heat 2 tablespoons of oil in the pan, over medium-high heat. Add in the sweet potato along with the onion and cook for about 5 minutes. If you are using a ground turkey, cook that first for about 7 minutes, then add in the onion and sweet potato. Add in the garlic, chili powder, cumin, chipotle and salt. While stirring constantly cook for another 30 seconds. Add the water and bring to a simmer. Cover and reduce heat, simmer until sweet potato is tender, which is about 10 minutes. Add beans, tomato and lime juice. Increase heat for an additional 5 minutes, stirring often. Remove from heat and stir in the cilantro.

Lemon & Basil Salmon Burger

1 Pound Salmon Filet, chopped
1 Cup Red Onion, finely chopped
1/4 Cup Fresh Basil, thinly sliced
3 Tbs Lemon Juice
1/4 tsp Salt
1/4 tsp Black Pepper
1 Tbs Hot Sauce
1 Large Egg White, no yolk

Take the first 6 ingredients and combine them together in a bowl. In a seperate bowl, mix the egg whites and hot sauce. Combine the egg mixture into the salmon mix, stirring everything to combine. Shape into 1/2 inch thick patties and cook in a pan for 3-4 minutes on each side. Serve on your choice of breads.

So does it come out as food for thought? or are you feeling tired as the day begins to quiet down. Tune in later this week for part 2 of the Living Healthy pages and read about foods that can help boost your metabolism. Plus more great recipe ideas and some fun stories about the Edible Herb Garden. As always thanks for stopping by, email me at info@teachingyoutocook.com, the Kitchen Time Website is over here at www.teachingyoutocook.com and lastly look for the Kitchen Time Facebook page as well

Vegetables in the sun, feeling good all day long...

Another day is upon us and I have so many different ideas going through my head that it is hard to keep them organized!! I have been meaning to write about the importance of fresh vegetables for over a week. So today as I am sitting down to write, I promise to not get distracted by ANYTHING else!!
mmmm, look it is a cupcake from Cupcake Mojo...see what I mean, so easy to get distracted by the things around me. It is also yet another reason why I love what I am doing. The world of food is so fascinating and vast it is hard to stay on task with so much to talk about. Vegetables make up a good sized portion of that world. You can write books on what the differences are between fruits and veggies. Try these out and see if you know which is a fruit, a vegetable or maybe neither one..ready, set, go!!

Tomatoes

~

Bell Pepper

~

Zucchini

~

Strawberry

~

Pumpkin

~

Lettuce

These are the kind of things that are great trivia when you are out having drinks with a group of friends. When it comes to dinner at home, the information may not be as valuable...although it does make you think about what you may be able to trick your kids into eating!!

We have plenty of reasons to eat vegetables. Fresher is always better. Vegetables, just like fruit are low in fat but contain a vast array of vitamins and minerals that are healthy for us. Green, yellow and orange vegetables are full of calcium, iron, and magnesium along with vitamins A, C, K and B-complex. All of which are essential to maintaning a healthy body and providing energy to get through our days. For all of the calorie conscious people who are reading, did you know that vegetables are a great source of what is known as negative calorie foods? The body spends energy to digest foods, however when you eat vegetables, the low calorie counts actually cause you to lose even more weight. The body still works hard to digest the foods, the same as it would to digest higher calorie food...We all know that a cupcake has more calories then those carrot sticks, however your body spends energy the same way to digest them. So when you consume those carrot sticks with the lower calorie count, you gain a boost because your body is still spending the same amount of energy.




Take these baby carrots, coat with some olive oil,
salt, pepper & garlic. Toss them into the oven at
400 degrees for about 20 to 30 minutes!

Speaking of carrots, they are an amazing source of Vitamin A and the compounds in carrots help fight certain types of skin and lung cancers. Carrots also have a negligible amount of fat and zero cholesterol. A close friend of the carrot, asparagus is another great idea for the plate. A great source of antioxidants, which help remove free radicals from our bodies, asparagus can help prevent possible cancers, neuro-degenerative diseases and viral infections. It is also a good source of the minerals copper and iron. Copper is a staple for producing red blood cells and iron helps with cellular respiration. Just like carrots, you end up burning more calories eating it then there actually are in the asparagus.

Fresh vegetables can be combined into some amazing recipes as well. This is one of my favorites and allows for adding items into the mix to suit your own tastes. It can also be a full meal instead of just a snack with the addition of some quick oven baked pita chips.

Roasted Red Pepper Salsa

2  Red Peppers, roasted and skinned

2  Vine Ripened Tomatoes

1/2 Sweet Onion, Vidalia

1  Green Pepper

2  Jalapenos

1 1/2 Tbs Olive Oil

2 Tbs Garlic

1/4 tsp Salt

1/4 tsp Pepper

3 Tbs Fresh Basil

This is a super easy recipe and is full of vitamins, minerals and other great stuff. First off roast the red peppers over an open flame. This is done by simply placing a whole pepper on a grill and turning it as each side begins to blacken. Depending on the size of the pepper it will only take a few minutes for each side. You can also buy the peppers at the supermarket already prepared for you. If you do get the ones in the jar, then eliminate the olive oil in the recipe. In a glass or plastic bowl you are going to add all the ingredients. The red and green peppers are going to be chopped into bite sized pieces. Add to this the onion, tomato and jalapenos, these should also be chopped into bite sized pieces. The garlic, olive oil, salt and pepper go right into the same bowl. Take the basil and cut it into thin strips. Now place the basil into the bowl. Stir it all together and the salsa is done. Do not use a food processor on the salsa, leave the bite sized pieces just the way they are. For some added fun, separate pita bread and cut into triangle wedges. Baste the wedges with a mix of garlic and olive oil. Toast them in a 375 degree oven for about 5 minutes, making instant and flavorful chips that will support the weight of all that salsa goodness.

Starting this weekend is a 3 part series on Mind and Mood Foods. Need some brain energy, boost the metabolism or feeling tired...here come some quick and simple solutions along with recipe ideas to help out. I am also going to take everyone on a field trip to the deck outside of my home to chat about planting fresh herbs in containers. Summer is a great time for growing herbs and these containers make quick and easy solutions without spending a fortune.





An apple a day and some other fruit...makes everyone a little healthier

After a couple of posts of doom and gloom...courtesy of sugar, soda and some harsh facts about where we are as a country, it is time to get busy eating a little healthier and feeling better about ourselves.

It is a fact that we are very much what we eat. As we load up on food considered as 'junk', our bodies react accordingly. Too much processed foods and sugars and we feel a high, then just as quickly we crash and feel tired, irritable and even depressed. Try grabbing a fresh apple, orange or banana the next time you are getting a craving for something sweet. Fruit is an excellent substitute and has some great benefits which can improve health, mood and give you that much needed energy.

Fruit has even more benefits then just being a healthy substitute. Eating fruit has been known to help fight certain types of cancer, espicially Colorectal Cancer, the reason being is that fruit helps aid in the health of the digestive tract. Antioxidants inside of the fruit work to prevent cell damage caused by Free Radicals, which are unstable molecules in our bodies. When the cells in the body become damaged by these molecules, the cells themselves begin to breakdown causing a chain reaction that left uncontrolled can cause severe damage to the body. If you want to find fruits loaded with antioxidants, look no further then these choices...

Blueberries

*

Strawberries

*

Raspberries

*

Pomegranate Seeds

*

Plums

*

Apples

 

Looking to lose a little weight, while trying to cut back on the refined and processed foods? You are in luck!! Fruit can also help you lose weight in many different ways. We get fiber and water from fruit, which helps to make us feel full, cutting back on those urges to eat foods that are not as good for the heart or the waistline. A medium size apple or cup of fresh blueberries is a great snack, plus it won't leave you feeling empty. It contains zero chemicals or artifical ingredients and the best part is that it contains less than 100 calories.

Looking for even more good ideas? How about a Spinach and Blueberry Salad or maybe a Watermelon Salad with a Lime Mint Vinaigrette? Both are super easy to make and are packed full of fresh fruits to keep you going all day long!!

Watermelon Salad With Lime Mint Vinaigrette

1  Medium sized, seedless watermelon

2  Limes

2 Tbs Olive Oil

1  Orange

1 Bunch Basil Leaves, Fresh

2 Tbs Honey

Salt

Pepper

Start this one off by peeling the rind away from the watermelon. To do this cut the end off of one side, then slice the watermelon in half, placing the flat section down on a cutting board with the end being straight up. Place the other half off to the side. Using a sharp knife, begin to cut away the rind by cutting down across the outside. You will notice that the rind is white and turns to pink the closer you are to the fruit. Trim off all of the rind. Cut the watermelon into medium sized chunks. Discard any seeds. Place the cubed melon into a bowl. Peel the orange in the same manner and add these pieces into the same bowl as the melon.

In a separate bowl add together the oil and honey. Cut and then squeeze the juice of each lime into the bowl. Take the basil and chop thinly until you have about a 1/4 cup. Combine this into the bowl and add a small amount (1/4 tsp) of salt and pepper into the bowl as well. Mix together and taste. Add in more lime juice or honey to make it more tart or sweet, depending on your own tastes.

Pour the vinaigrette over the fruit and mix together by tossing. Use caution when mixing with a spoon, as it could break apart the melon. Serve alone or over a bed of mixed greens. You can add a variety of other items into the salad as well, such as Sunflower Seeds, Walnuts, Grapes, Strawberries or Almonds.

Take the other section of watermelon and serve it as slices for a nice dessert or use it to make an entirely new salad with some goat cheese sprinkled over the top.

Blueberry & Spinach Salad

1/2 Cup Sunflower or Olive Oil

1/4 Red Wine Vinegar

2 tsp Dijon Mustard

1 tsp Honey

1/2 tsp Salt

1 package or 10-12 oz Fresh Spinach Leaves

2 Tbs Goat Cheese

1 Cup Fresh Blueberries

1/2 Cup Toasted Pecans

In a bowl combine the first 5 ingredients and whisk together. Check the flavor and add more honey for sweetness or more vinegar to add some bite. Set the dressing aside. In a large bowl toss together the spinach, blueberries and pecans. Slowly pour the dressing over the top and toss gently. If you are not in the mood to toast your own pecans, they can be found in almost any supermarket. If you do want to make your own toasted pecans, the recipe is pretty simple. Heat your oven to 350 degrees, while that happens melt about 2 Tbs of butter in a micowave safe bowl, stir in about 1/2 Tbs honey and a few pinches of salt. Stir this together and add in the pecans. Spread the pecans on a baking sheet and place in the oven. Make sure the pecans are not clumped together. Toss the pecans once or twice while toasting. The whole process should take between 10-15 minutes. Let them cool and add to the salad. Crumble the goat cheese over the top and enjoy!


What to look for over the weekend and next week...fresh vegetables and the recipes to go with them, my first food journal and diet notes, herb gardening on your patio or deck, a wine review of Sonoma- Cutrer Chardonnay, Mind and Mood Foods, our new website and a whole bunch more!! As always your feedback is welcome and appreciated.



 

Are we really what we eat? Look in the mirror to find out!!

Thanks for stopping by!! I am sitting outside on what is going to be the hottest day so far this summer and at 8:30am on a Wednesday morning I could not be happier. It isn't always easy trying to figure out the path in life you want to take, however after almost 40 years on the planet I can say that being a husband, a dad, a chef and hopefully soon enough an author is pretty damn exciting.

I am not what some people would call a 'healthy' eater. If you fall into that category then I applaud your choices and determination. I want to say right now before you read any further, that I am not a dietitian or a nutrition expert. Having been a Chef for many years, working with an elderly population for several of those years, I do have some insight in what eating healthy is all about. The sobering fact is that inside of the United States we are not healthy and much of that comes from how we eat. Here is a listing of some of the more scary facts that are associated with where we are now...

The Healthy People Goal for 2010 was not met by any state. The goal was to have obesity rates at or below 15%. The failure of this can be magnified by the fact that the closest state to achieve this goal was Colorado with a 21% rate of obesity.

 

In 2000, not one state had an obesity rate over 30% by 2009, 9 states went over the 30% mark with several more states at or over 28%

 

Here in the northeast, we range around 24%, in MA we fall slightly below that at 23% and if you live up north in NH you fall slightly higher at 25%

Obesity can lead to several health problems not limited to Type 2 Diabetes, certain kinds of cancer, heart disease, stroke and even death.

How about walking in these?

Are all these problems just because we went out and ate that cheeseburger and didn't run a pair of 5K's each day? Absolutely not!! It doesn't matter if you count calories, add more proteins or cut your carbs down. The secret is eating in moderation, controlling portions and yes...getting some real exercise, even if it means just going for a 20 minute brisk walk each day. For myself the first step was going from a few 20oz bottles or more of soda, down to 1 or 2 12oz cans each day. It meant giving up the Dunkin Donuts drive-through and eating a bowl of cereal. The biggest change I have

made is the addition of walking almost everyday. It is hard for me to admit, at my heaviest, I weighed 267 pounds. Back in my high school and college days, I had a 29 inch waist...I didn't have that when I was 267!! Happily I have lost over 20 pounds by being smarter and I have set a goal for myself to be back below 225 pounds by the time I go on vacation this coming October. People in my life have been equally successful at losing weight and being healthier, like I said...do whatever will work for you to be healthier. I know that my wife and kids want nothing more than to keep me around for years to come. Beginning Friday, the 22nd of June I am going to post a daily food journal, this way you can see that it is not always easy to eat better while preaching about doing it. I am also going to be writing about some ways that you can improve on your own eating habits.

Coming on Friday...Chef Seans Food Journal along with some tips on how eating fresh fruit helps you be healthier, including a pair of delicious fruit recipes that are super easy to make as well as being wallet friendly!!

To Drink A Soda...Or Not To Drink A Soda, Thats The Question!!

Sometimes when I come up with an idea or when a random thought gets stuck in my head, it makes sense for me to write about it. Being new at writing and trying to figure out my style is always somewhat of a treat, or nightmare if you are the poor soul who is tasked with editing my thoughts. I have noticed that many posts do not in fact even include recipes, which is ok. Food and the ideas that swirl around the world of the before mentioned food is not always about what to cook for dinner.

Today for example is an attempt at being more healthy! As the title implies, I want to talk about soda or whatever you may call it. Before I even begin talking about the things I have been learning about, I have to go on record as saying that I am a fan of soda. In fact over the years my breakfast has consisted of a Pepsi and a Snickers Bar (please insert respective name branding and copyright materials here). My local Dunkin Donuts knows me by the order I place almost everyday while the baby and I are out doing stuff together. I pull up to the speaker and get a bottle of Pepsi along with a cup of ice and I am smiling for the next several hours.

Here is where life takes a turn though. This coming July I am turning 40 years old. Most days this is just a number for me, I really dont care about my age and have never liked the birthday party idea. These last few weeks have got me to thinking about my overall health. I am not 25 years old running around NYC having fun each night of the week...nope these days I am all about the kids, my much better half and getting to bed at an early hour so I am not sleeping all day long. Yard work takes a little longer and the thought of running around after a newborn child has me staring in the mirror at my stomach. This is the same stomach that my daughter enjoys curling up on to fall asleep.

Here is my idea. I am going to cut my own personal soda consumption by extreme measures and post about it here and over on Facebook. Over the space of a month I am going to see if it makes a difference in how I feel and how I look. During this time I am also going to be eating some healthier choices and at the very least trying to exercise each day. There will be no trainers shouting at me and no gyms for me to work out at. I am going to do this by myself and see what happens.

Time to bring out the food journal, put down that 12 ounce can of goodness and pick up that bottle of water. Time to say hello to my scale and sneakers, along with a hearty wave to the streets each day as I go walking.

Decide on your own what is healthy for you. It is not for me to decide what or how anyone should eat or live their lives. If you happen to be similar to me and wonder sometimes about the effects soda has on your body, please keep on reading through these facts. Consuming anything these days could be bad for you...lets face it, we hear all the time about what is good and bad. Practice moderation and make smart choices. When it comes to soda...this is my way of making a smart choice.

Did you know...

~  People who drink soda regularly are more susceptible to gaining weight. A 12 ounce can of soda can have up to 9 teaspoons of sugar. Combined with the fact that many of us have more then one can of soda per day, this extra sugar known as 'empty calories' increases the chance of obesity.

~  Drinking more than one can of soda per day can lead to a condition known as Metabolic Syndrome. This is a grouping of conditions that includes high blood presssure, an increase in blood cholesterol levels and insulin resistance which could lead to diabetes.
~  Caffeine much like other addictive substances, is found in many soda varieties. The addiction causes people to drink more and more soda throughout the day. Withdrawl symptoms can include headaches or go as far as causing nausea and other flu like symptoms.
~  Soda contains not only caffeine but also phosphoric acid. These both can be hazardous to bone health because they remove calcium directly from your bones.
~  When you drink a soda to quench your thirst, you actually become thirstier. This is because of the sugars and caffeine. Soda is a diuretic and causes an increase in urine production by the body.

So again, what does this all mean at the end of day before you head off to bed? Perhaps by reading this, you will take a few minutes to regulate your own soda intake or maybe you will, like most people continue drinking away. For me though, it is time to take a small step forward and become healthier...not just for me, but for my children, my wife, my family and friends...all of them want me around for the long run!!

When Life Hands You Lemons, Go Ahead & Make...

Coming soon are some great ideas and happenings inside of my world. If I can ever get the darn computer to do what i want, then it will become much easier to accomplish. Over on Facebook, a new page is up and running to help grow my business and later this week an all new website. On facebook you can find me here http://www.facebook.com/pages/Kitchen-Time-with-Chef-Sean/246701912098777 the website address will be published soon.
Now with all this creative energy flowing through me, I just have to find the time each day to dedicate towards completing the task in front of me. My ultimate goal and dream is the creation of a Culinary Arts Center...a kind of school where anyone can come to learn. It doesn't matter if it is the mom/dad at home or a seasoned kitchen pro. I want it to be inviting and open to everyone. The picture I have inside my head is simple and includes a show kitchen for teaching, a library area with comfortable seating, tables to spread out on and rows upon rows of cookbooks. A small dining area where we can host cooking parties, meetings, wine tastings and fundraisers. The entire operation would be non-profit and focused on building a family relationship within the community. Looks like that sandman from the car commercial paid me a visit while sleeping last night!!

Now here is the tricky part for me...in order to make this happen as a legit non-profit and to make my dreams a reality, I need money and possibly lots of it. So I began doing some research into grants and grant writing. Talk about lots of red tape and such, I am going blind as I type!! That is also my excuse for any typos that occur inside of the paragraphs. So seeing as how this is going to take a little longer then expected, I decided to toss out a quick Lemonade recipe along with a pair of its good friends. These next couple of weeks are going to be tough and the support of a tangy/tart beverage seems perfect for the upcoming weather and any headaches this extra work may cause!!

Lemonade-

3/4 to 1 Cup Sugar
1 Cup Water
(these are combined to make a simple syrup)
1 Cup Fresh Squeezed Lemon Juice
3 to 4 Cups Cold Water

Start by heating the sugar together with the water in a small sauce pan. Make sure the sugar is dissolved completely. While this is happening, squeeze out the juice from 4 to 6 lemons. Make sure to remove any seeds that may have fallen into the liquid, you need at least 1 full cup of juice. Add the simple syrup and the lemon juice into a pitcher, pour in the cold water and stir. Taste to check on the desired sweetness. Add a small amount of lemon juice if it is to sweet or add a small amount of sugar if it is to tart.

Cherry-Lime Ricky-

This recipe uses Gin, however if you want a non-alcoholic version then switch the gin out to soda water for a refreshing treat

6 Fresh Sweet Cherries, Pitted
1/2 Lime, cut into 3 pieces
2 tsp Sugar
3 Ounces Gin
1 Cup Crushed Ice

Place cherries, limes and sugar into a glass. Crush together using the back of a spoon. Add the gin and ice. Pour ingredients into a cocktail shaker. Now shake!! Pour back into the glass and enjoy!!

Raspberry Lemonade

3/4 Cup Fresh Raspberries
9 Cups Water
2 Cups Fresh Lemon Juice
2 Cups Super Fine Sugar


Puree the raspberries in a blender and pour through a mesh sieve into a pitcher. Add the remaining ingredients and whisk together until the sugar dissolves. Serve over ice.