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



In every life a little water can go a long way

Water, seems simple enough on the surface and when you take the time to view the world, it is literally everywhere you look. About 70% of the earth is made up of water and the remaining 30% has water bottled up, flavored and sitting on a shelf at every store you come across. Our friends, families, doctors, co-workers and even that person sitting near you on the bus are all talking about drinking more water. When we ask the obvious question of why, the answer is pretty much the same..."because it's good for you". Which then will lead you to ask the next set of questions, which sound something like "why is it good for me" or "which water should I drink" and my favorite "how much do I drink"

All good questions and depending on who you ask and when, the answers will all be different. As it is with the theory that not every diet works for every person, water is the same way. So lets take a look at some water facts and how it helps improve the way we live, how we lose weight and what it does for us.

Tap water or bottled water is a good place to start for all of us who need to drink more. Most people live with the idea that tap water is not as clean or healthy as bottled water. What may come as a surprise is that for years tap water has lived with strict guidelines set forth by the FDA. Whereas, bottled water does not have to do anything close to the same level of regulating or reporting. No matter where you live it is easy to access your towns water quality reports. Tap water does go through a strict filtering process and does have levels of minerals in the water. Bottled water also has the same filtering processes and also contains minerals. If you are against tap water, because of the taste or the idea of something being added into it you can purchase several in-home filters which will make you feel better when drinking. There are even home delivery options available from companies which supply office style water filtration systems. Here in my home we have a Brita Filter attached to the sink in the kitchen and perhaps it is all in my head, but I think that the water tastes fresher when I use it. If you are going to buy bottled water take the time to do some research. Environmental Working Group (EWG), a non-profit research and advocacy group based in Washington DC published a report last year on the condition of bottled water from over 150 different labels and the results were not as clean as you would have suspected. One group though has stood out for years on several reports for the quality of their water, Nestle Pure Life Purified Water has been receiving top grades from multiple sources for many years now. You can grab the full report by clicking here

So what does water actually do for you when you drink it? Water plays a huge role in how our bodies function, it helps lubricate the joints, improves our skin, aides the bodies organs, transports vital nutrients and helps remove waste. The recommendation on consuming water is 8 cups per day or 64 ounces. For most people drinking that much water can be difficult, try adding in lemon to a glass of water to add flavor if it helps. Another way to look at how much to drink is substituting water in place of another beverage. The national average for coffee consumers in the United States equals about 3 cups per day and the standard size coffee is 14 ounces. By reducing or substituting water in place of coffee you can not only eliminate harmful chemicals and sugars from your diet, such as caffeine, you also can easily consume almost half of your needed water intake!!

So if you drink water does it mean you lose weight overnight? NO! Drinking water is a great step in the right direction in losing weight though. When we drink water the body gets more than the benefits I spoke about before.  We tend to feel full when we drink water and that eliminates the desire by our bodies to keep on eating. We eliminate certain cravings simply because the body has a calorie free way of feeling full. Drinking water during the day and especially during meals helps maintain that feeling of being full. If you combine the drinking of water with regular exercise, the body will begin to reduce the levels of fat through the exercise while the water levels help cleanse our systems. In order to lose weight effectively you will need to combine the water with exercise and diet.

So here is my bottom line water advice. Yes, water will help you in many ways but it is only one piece of the puzzle when it comes to losing weight. Start with drinking what feels comfortable for you and don't just stand at the sink and drink 64 ounces of water in one big gulp. Smaller glasses/bottles throughout the day will work best and again only drink what you can and increase your intake gradually.

I have said in many of my posts that following my own advice isn't always easy. I began this journey almost a year ago as a Chef and now as the calendar changes to 2013, I am taking this journey as a Health Coach and a Chef. To this day, I am still not getting enough exercise and I am not always consistent on how much water I drink. What stands out the most to me is the fact that I was 267 pounds at one point and my clothes kept getting bigger and bigger. I began to get a small amount of exercise and began substituting water in place of high sugar soda. When I noticed that the clothes were getting loose and that I felt better, I dismissed it as my own imagination. Now I am down to 235 pounds and I plan on losing even more as time moves forward. This isn't a sprint but more of a marathon and life style change. Support is always needed and as you begin your own journey, don't hesitate to reach out to family, friends, or me!!

Coming up next week is an interesting look at SUPER FOODS!! (along with recipes) See everyone then!

-Sean Pike, Health Coach and Chef for Kitchen Time

For The Love of Sushi...Pt 2

Welcome back to the Makisu (the rolling mat for those who may have forgotten) for Sushi Part 2!!  I have known for many years how to make Sushi and only recently have I tried to really learn about the history, the ingredients and artistry that goes into it. I can say now without any hesitation that not only do I have much to learn, I have also just begun to actually understand what it takes to truly master this incredible art form. The best part of learning about Sushi, at least for me is the appreciation I now have for just how complex its world really is.

A Sushi Chef must train for years to become a true master and an apprentice can begin training at the age of 15. This same apprentice may spend up to 2 years in the beginning of their training learning how to make Sushi Rice!! The art of Sushi has evolved considerably over time and was originally used as a way to actually preserve fish. Layers of Carp, a native fish, were placed in layers inside of a jar along with rice. A lid was placed on top and it was left to ferment for up to a year at a time. The fish would then be eaten while the rice was discarded. As time continued to move forward, newer methods of preservation were discovered that allowed the fish and rice to both be eaten.

In the 1800's a man, Yohei Hanaya began what might be described as the beginnings of modern day Sushi. Hanaya would serve Sashimi along with Sushi Rice out of a Yattai or street stall. The fish was packed in ice and customers would select the different types of fish they wanted to eat. This custom of choosing fish and watching it prepared is still evident with modern Sushi restaurants today. A second tradition of dipping fingers into the large cup of tea at the end of a meal is still practiced as well. These days, we use a finger bowl of warm water or hot towels at the end of a meal. The same Yattai's which were around during the time of Hanaya, all had curtains hanging from the counters or shelf tops where customers would gather around.The busiest vendors always had the dirtiest curtains. The thinking was that the a stall with dirty curtains meant more customers and therefor better food. After eating, patrons would dip their fingers and then wipe them on the curtain.

Cleaner by far now than it used to be, the traditions of Sushi still endure. In order for you to become the best at-home Sushi Chef possible, you will need the tools I spoke about in part one, which if you need a refresher can be found here (just click the link). As I continue writing, the assumption is that you have a rolling mat and the ingredients/products along side of you in the kitchen. I was able to locate what I think is a pretty good photo of someone rolling Sushi with what appears to be the recipe I have for you. Typing the steps has proven to be a little tricky, so as always...if you have a question or need help just give me a call or drop me a note over at info@teachingyoutocook.com.

So, are you ready to give it a roll?

California Roll

(Futomaki Sushi)

4 Rolls, which will make 32 pieces

As the name implies, this particular Sushi was indeed invented in California

4 Sheets of Nori

3 Cups Sushi Rice, click the link here for the rice recipe

1 or 2 Cucumbers, Cut into long thin strips. Try for about 2 inches long and around 1/4 inch in thickness

8 Jumbo Shrimp, Cooked and with all tails and shells removed

1 or 2 Avocados, Peeled and pitted. Cut into strips slightly thicker then the cucumbers

~ Steps ~

1.  Lay out a sheet of Nori onto your Makisu

2.  Place 3/4 cup of rice onto the Nori, spread it evenly towards both sides. In the back, leave about 3/4 of an inch bare. Allow the rice to form a ledge/mound at the back end of the Nori. This mound should run the width of the Nori sheet.

3.  Lay 2 of the shrimp across the center of the rice. They can be cut if needed lengthwise. When laying them down be sure to go from right/left and not up/down. 

4.  Lay the strips of cucumber down along the center as well. Next to the shrimp.

5.  Lay the strips of avocado down in the same manner as the shrimp and cucumber

6.  Roll the mat over once, pressing as you go with both hands to keep it firm. The roll needs to go all the way back to the edge of the rice. Leaving the small strip of rice free Nori out. See the second picture to judge how far back you are rolling.

7. While keeping the firm pressure on the mat, gently allow it to be peeled back just enough to so that when you roll it forward the small strip of Nori connects to the roll. Use your fingers to ensure the roll is tightly packed and in the shape desired. Allow the mat to unroll.

8. Each roll should be handled carefully. Cut the roll in half with a very sharp knife. Try not to pressure the knife through the roll as that will make it collapse. Each half should the be cut in half again. Each quarter piece can be cut in half. Arrange on a plate with your choice of condiments, like Soy Sauce or Wasabi.

Remember, practice makes perfect and if you don't succeed on the first attempt it's OK...even now I still have trouble rolling the Sushi and getting it perfect sometimes.

Well that does it for Sushi. While I know that the choices for ingredients is vast, making your own choices for flavor is what makes it fun. Any ingredient can be used and don't hesitate to try out different combinations. If you want some ideas on what might work, please let me know. I can put a page up with a dozen or so recipes or I can email you back with ideas.

Coming up later this week...Free Form Wednesday, where we visit a bunch of recipes from Mexico minus all the chatter of me typing/talking and on Friday I want to take a trip along the Mediterranean for some more exotic flavors. Have a great day everyone and enjoy the read. As always please feel free to comment.

Let Mother Nature Help Satisfy That Sweet Tooth...

We all have a sweet tooth in some fashion, for myself it comes in the form of an Oreo Cookie Cupcake from the team over at CupCake Mojo here in town. Two of these little beauties makes for a great dinner on a weekend where it is just myself and the Mrs. While sweets are good in moderation, a steady diet of all that processed and refined sugar is a very bad thing indeed. Having written about some of those issues in the past, I decided to leave them out of today's posting. If you want to go back in time and read more about some of the harmful effects of sugar, start with this older post  To Drink Soda or Not To Drink Soda or the follow-up piece We Are What We Eat. What I did want to write about today is a natural replacement for sugar inside of everyones' diet that is a healthy alternative without the use of any chemicals. That product is Honey!!

Honey, nature's very own sweetener is a great alternative to refined sugar. It can be used in baking, grilling and even as a sweetener for everyday things like water, coffee or tea. It is a carbohydrate that contains water and a whole host of enzymes, minerals, vitamins and amino acids. It has zero added ingredients and is not broken down and processed through chemical means like table sugar. A side by side comparison of the calories in both sugar and honey yield some interesting results.

Honey, has 64 calories per tablespoon and refined or table sugar has 46 calories per tablespoon. So right out of the gate most consumers would quickly dismiss honey as being better for us than regular sugar. Honey has the advantage when you look just past the numbers, it is sweeter  then sugar which allows people to use only about a 1/3 of the amount they would typically use with sugar. Here is some calorie math to help illustrate this point. 3 tablespoons of sugar in the morning along with cereal or coffee would equal 138 calories. Using honey as the alternative gives us only 64 calories. Average that out over a day with coffee breaks, a trip on the way home for some delicious ice coffee from Dunkin Donuts and you start to see a vast difference in the intake of calories from sugar vs that of honey. In addition Honey has the vitamins B6, Thiamin, Riboflavin and Niacin as well as minerals like Calcium, Copper, Iron, Magnesium and Potassium.

Let's get technical for a little bit when discussing honey and sugar. Both are made of Glucose & Fructose. With sugar, these two components are combined due to the refining process making the body work harder to break it down into energy. The body does this by utilizing it's own enzymes and because of this, energy is not released in a timely fashion and the sugar is converted into fat stores. Honey does not go through a refining process like sugar and the Glucose and Fructose are not combined because of an enzyme added by bees during production. Having the two being separate allows the body to absorb them more quickly converting it into energy that is delivered over a longer period and not stored as fat. The body also does not have to utilize many of its own resources to break honey down as it does with sugar. Taking a culinary journey and experimenting with honey both light and dark is a great way to have some fun and eat healthier at the same time.

Now before we get into the real fun stuff and look at some honey recipes, I went online and sifted through some Honey Facts that I wanted to share with everyone...things like singers using honey to soothe the throat have been known for many many years, while other ones are a little on the humorous side.

~  Grabbing some carrot sticks for a snack is a great idea. Some light cream cheese mixed with a few tablespoons of honey makes an amazing dip.

~  Honey is not only fat free but it has zero cholesterol.

Yup, honey is used for lots of great stuff!!

~  Looking for a way to boost the immune system? Honey has all natural antibacterial and antioxidant properties which can help improve the digestive system, help you stay healthy and help you fight off diseases and infections. Try this quick and easy cleanse each morning to keep the energy high and the body happy. 1 tablespoon of honey mixed with the juice of half a lemon along with 8 ounces of warm water.

~  Have one too many drinks last night and fighting a hangover? Honey contains a mix of natural sugars that are known to speed up the oxidation of alcohol by the liver. If you need a quick cure then try mixing 1 1/2 tablespoons of honey with 2 ounces of orange juice and 2 ounces yogurt. Mix in a blender for the ultimate hangover smoothie.

~  Having trouble sleeping? Honey and warm milk is supposed to calm you down and allow you to sleep better.


New ideas and uses come up for honey everyday and what is here really only scratches the surface. Try some of the ideas out for yourself and see if cutting back on the sugar and stirring in some honey works for you!!

~ Smashed Blueberry Bread ~

2 Cups Fresh Blueberries, rinsed and drained
1/2 Cup Honey
1/2 Cup Buttermilk, use a lower fat version if the store carries it

1/3 Cup Greek Yogurt, Plain or Vanilla
1/2 tsp Vanilla Extract
1 Egg
2 1/2 Cups Flour
1 1/2 tsp Baking Powder
1/2 tsp Baking Soda
1/2 tsp Salt
1/2 Tbs Cinnamon
1 Tbs Orange Zest

~ Bread Glaze ~

4 Tbs Orange Juice or Lemon Juice
3 Tbs Honey

~ Baking The Bread ~

Preheat oven to 350°.

Place 1 cup of blueberries in a medium size bowl and using the back of a fork or spoon, mash the blueberries into a thick paste. Add the remaining blueberries and stir in the honey. Mix in the Buttermilk, Greek yogurt, Vanilla Extract and the egg. Set the batter aside for now.

Sift the flour, baking powder, baking soda, salt and cinnamon into a large bowl. Stir all of the dry ingredients until well blended. Blend in the Orange Zest last.

I came across this recipe years ago and I wish I knew where
it originally came from. It has never failed to impress and the
taste is just amazing

Pour the blueberry mixture into the dry ingredients. Mix together with a spoon or spatula. Do not over mix the batter. The goal is to have the blueberries suspended in the mix. It should take only 10 to 15 seconds of blending.

Spoon the batter into 2 or 3 (5 3/4” x 3 1/4” x 2”) greased mini loaf pans.

These can be purchased at almost any supermarket or you can invest in a ceramic type. Bake each loaf for approximately 30 to 35 minutes.

Prepare the glaze while the bread is baking.

When it is finished remove the bread and baste with the glaze. return to the oven for an additional 2 to 3 minutes. Cool each loaf on a wire rack.

~ Honey & Cranberry Barbecue Sauce ~

2 Cups Fresh or Frozen Cranberries

1 1/2 Cups Honey

1 1/2 Cups Ketchup

1 Cup Red Wine Vinegar

2 Tbs Lemon Juice, fresh

1 1/2 Tbs Worcestershire Sauce

1/2 tsp Ground Black Pepper

2 cups fresh or frozen cranberries

Combine all of the ingredients in a medium to large sized sauce pot. Allow it to come to a boil, then quickly reduce the heat and cover for about 20 minutes. Continue to simmer with the cover off and allow the mixture to thicken slightly. This will take an additional 15 minutes. After it has cooled, puree the mixture until smooth. This makes for an excellent glaze over chicken or turkey

That finishes up our time in the valley of sweetness!! Hope you enjoyed the read and as always feel free to comment or make suggestions. Thanks to everyone who stops by, it is a fun ride from where I sit behind the computer and I hope that as time goes on the blog just keeps getting better and better.

Going Gluten Free With Your Diet

In a world where everyone is trying to be healthier, people will do almost anything to lose weight. We follow fad style diets, cheat at counting calories, engage in extreme aerobics and will even go as far as trying the cookie eating plan for weight loss. These will all work, at least for a short time and until our bodies rebel against what we are doing. Very few diets will ever get us to that all important goal which we set while standing on the scale in the bathroom. The better or more practical way to achieve true success is not a 'diet' but more aptly put, as a change in lifestyle, which includes eating better. A gluten free diet is primarily used for people with Celiac Disease, an autoimmune disorder that can cause extremely painful stomach and digestive problems.


Pizza is not off the menu entirely...you will just have to make
your own crust using rice flour

Going gluten-free is something that has been gaining a true following for the last few years. Many Hollywood A-Listers actively push people to be gluten-free. This is in fact not some new age fad diet.Cutting gluten out of the diet is practiced by thousands of people everyday and has been going strong for years! Eliminating gluten from your diet isn't all that easy, despite the numerous health benefits of doing so. To begin with you will need to understand what gluten is. Gluten is a protein found mainly in wheat, barley and rye. It is also used as an additive in processed foods in the form of flavoring, as a thickening agent, and as a modified food starch. This means that some of the most common foods are off limits with a gluten free diet. Foods like...

Breads

Pasta

Pizza

Beer



Did you know that there are a few beers on the market
which are now gluten free?

For an item to be labeled as gluten-free, we get into a somewhat gray area. Back in 2007 the FDA established guidelines on what is considered an acceptable level of gluten for a product to contain, while still being labeled as being gluten-free. This resulted in a conclusion that less then 20ppm(parts per million) was an acceptable level. As a consumer however, we don't have a full- fledged lab to be able to test our food. We have to learn what foods are acceptable and how to read labels in different ways. If a product does not state on the label that it is gluten-free and you are not sure...look for items that are gluten based such as the elusive and mysterious 'modified food starch'. Gluten is hidden in many foods which you may not suspect of having it...Ice Cream, Salad Dressings and even candy!! Taking the steps to eliminate Gluten from your diet is not an easy undertaking and is a commitment to a complete change in lifestyle which I mentioned earlier. While initially difficult because of the cravings for processed products, a gluten-free diet has an almost endless amount of benefits...

Increased Energy, cutting out the processed foods in a diet greatly reduces the levels of harmful chemicals inside of the body which we don't need. The addition of all fresh ingredients gives the body positive elements which fuel our cells and allow us to do more.

Weight Loss, the change towards a diet rich in those healthy foods allows the body to lose weight which was gained through processed foods that included sugars, chemicals and fat. It also eliminates un-needed carbohydrates.

Gluten free diets have been shown to have positive effects on other diseases/disorders including Thyroid Disease, Cystic Fibrosis, Autism and Multiple Sclerosis. Studies for some of these are not conclusive in their findings and should not be considered as a universal cure. Although the idea of having a gluten-free diet, which could help with the rapidly growing increase in autism amongst children, would be a check in the win column for everyone.

Being on a gluten-free diet does have some drawbacks. Many of the products that are available on the market as gluten free can be expensive and most are not fortified or enriched with certain nutrients and vitamins. Folate, Iron, Calcium, and Fiber are just some of the things which can be lost by eating gluten-free. To replace those elements in your diet it is recommended to eat foods which compensate for this loss.

Quinoa

Brown Rice

Fresh Meats, Poultry and Seafood (not breaded, batter coated or marinated)

Fruits and Vegetables

Rice Flour and Xantham Gum, for making really good and simple gluten-free bread



Like I said earlier in the article, going gluten-free is not an easy task and before making this choice I would recommend doing some more research and even talking to your doctor. Foods in this area are all made fresh and sometimes the simplest things like cold cuts from the deli are now off-limits!! It can be done and is being done by thousands everyday. Remember it is not a diet, but a change in lifestyle. Give it some thought and in the meantime try out this pair of recipes that might help with your decision. If you have more questions or need recipe ideas and advice on what to eat or how to find out if your favorite foods are gluten free...drop me an email at info@teachingyoutocook.com

 Gluten Free Bread

~ Dry Ingredients ~

2 1/2 Cups of Brown Rice Flour

2/3 Cup Cornstarch

2/3 Cup Dry Milk Powder

1 Tbs Xantham Gum

1 tsp Salt

~ Wet Ingredients ~

1 3/4 Cup Warm Water

1 Packet Active Dry Yeast

2 Tbs Vegetable Oil

2 Tbs Melted Butter

2 Eggs 

In order to make this bread, it requires a stand mixer. Using a hand mixer is not the easiest way to make bread, as the dough will always slide up on the beaters. Using the stand mixer will give great results every time. The other rule I break when making any baked item, nothing gets weighed. I use measuring cups for all my baking. I have found that not only myself, but most people don't have a small digital scale at home for baking and the ones that do...well they probably don't need me to show them how to bake!!

Start off with the wet ingredients first. Combine in a small bowl the water and the yeast. Stir it well to combine and allow the yeast to dissolve before using.

While you are waiting on the yeast, combine your dry ingredients together in a bowl, whisking them together. Add in the yeast mixture followed by the vegetable oil, butter and eggs. Using the flat paddle attachment on the mixer, allow to run on medium to high speed for about 5 minutes. The dough should be soft, thick and sticky. It will not form a perfect ball, but will be slightly loose.

Lightly grease a bread pan, for most bread recipes use a pan that measures 9x5 inches. Spread the dough evenly into the pan. Cover the dough with a piece of greased plastic wrap. Cover loosely as a tight wrap will not allow the dough to rise. Allow the dough to rise for about an hour. Check to see that it has risen slightly over the top of the pan. If so, then it's ready to go. Keeping the dough covered, pre-heat the oven to 350 degrees. Remove the plastic wrap and bake in the oven for about one hour, checking around 45 minutes. The bread temperature should read around 205 degrees internally. If the crust begins to brown to early, remove and cover with foil. this will allow the bread to continue baking, while not allowing the crust to burn. Remove the bread when done and flip it out onto a wire rack to cool. Allow the loaf to cool completely and slice to enjoy!!

Quinoa and Vegetable Salad

This next gluten free recipe relies on the use of a super food known as Quinoa. With a nutty taste and a chewy texture this was once prized as a sacred seed by the ancient Incas. Quinoa is packed with proteins, high in fiber, full of calcium and best of all it is a complex carbohydrate that contains zero gluten. The recipe below also requires you to read labels carefully and select products that are listed as gluten free. In some supermarkets, you will find aisles now dedicated to providing gluten free, organic and natural products. Read all of the labels carefully and if you are unsure ask someone at the store. While trying not to endorse any particular company, I will say that WholeFoods Market has some of the highest trained employees anywhere and they are always willing to help and share their knowledge of products. The Quinoa in the recipe is also not cooked. It is prepared similar in style to rice, just follow the manufacturers recommended cooking times which will vary due to the size of the bag you purchase.

1 Cup Quinoa, not cooked

2 Tbs Fresh Lemon Juice

2 Tbs Olive Oil

2 Tbs Chopped Fresh Basil

1 Can, Garbanzo Beans, whole and gluten free also drained and rinsed

1 Can, Whole Sweet Corn Kernel, gluten free also drained and rinsed

1 Can, Diced Tomatoes, gluten free also drained and rinsed

1 Cup Fresh Chopped Red Pepper

1/3 Cup Pitted Kalamata Olives, cut into quarters

1/2 Cup Feta Cheese, gluten free and crumbled

Follow the directions on cooking the Quinoa, allow to cool completely. In a small glass bowl combine the lemon juice, olive oil and basil. Mix well and set aside as the dressing. In a separate larger bowl combine all of the ingredients, tossing gently. Pour dressing over the top and toss gently again to mix. Before serving, sprinkle salad with the feta cheese.

Well another article is in the bag and the week is just getting started!! Thursday, I have a smaller piece on the benefits of Honey and then this Friday brings out Part 2 of Sushi...hope everyone is enjoying the read so far. Please feel free to comment, offer suggestions or just say hello!!

Time to Get Your Rub On...and Your Paste as Well

Summer grilling has always been a fun time for me and I am a huge fan of marinating a piece of meat, chicken or seafood. Giving it an extra charge of flavor that just makes my whole mouth water thinking of that finished product, placed on a plate and waiting for me to stick a fork into it. This summer though, I started to explore the world of Dry Marinades, Rubs and Pastes. These blends of spices and herbs have brought out new ideas and flavors that before I have never really given much thought to. I was always a marinade kind of Chef.

So let's take a look at what a Dry Marinade or Rub actually is. A blend of spices and herbs are the key ingredients to a rub. Herbs can be added while dried and spices should be ground fresh. A small coffee grinder is an excellent and cost efficient way of being able to grind spices. You can go out and grab an old fashioned mortar and pestle if you prefer. When using a grinder remember that it is not necessary to grind down to a fine powder. Often times the heat of the motor will cause the oils to come out and ruin the blend, changing the flavor or turning it into a paste. Another rule to live by would be this: 'a little goes a long way'. A quarter of a cup can cover an entire side of ribs. The good part in knowing the strength of your rub, is that you can add as much as you want depending on the flavor. Spicy might be just what you want, if so then load up that pork loin or steak and have a good time!! When you are looking for spices, try to find a market that sells them in bulk. This way you can see, smell and sometimes taste before buying. A stale spice will have a medicinal scent or taste which will alert you to how fresh it really is. Whole Foods Market is an excellent place to shop for spices and will even help grind it for you as well. You also don't have to worry about spending an excessive amount of money...because like I said before, a little goes a long way!

Now a Paste is different then a rub. Pastes can be made with spices along with the addition of fresh herbs, onions, garlic, wine, oils and even juices from certain fruits. Pastes contain moisture and have a shorter shelf life then a rub. All the ingredients can be combined in the same manner. Bring them together in a blender and then apply to the item you plan on cooking. Rubs and Pastes can be used on beef, chicken, seafood or vegetables. Be prepared to use what you make without having leftovers. Have fun and don't be scared to try out flavors that normally wouldn't work together...I make a Pan Seared Duck Breast With Cinnamon Sugar that is simply amazing. Although it may not seem like a good combination, it in fact tastes great. Here are a pair of rubs and pastes that will help get you going.

Rosemary Rub

4 Tbs Fresh Rosemary

2 tsp Kosher Salt

1 Tbs Fresh Black Peppercorn

1/4 tsp Cayenne

1 tsp Dry Mustard Powder

1 tsp Dried Oregano

2 tsp Garlic Powder

1 tsp Onion Powder

Combine all of the ingredients into a spice mill or blender. Blend until coarsely chopped and mixed. Use the rub to cover Quartered Chickens, Chicken Legs or even Fresh Swordfish

Cinnamon-Chili Rub

2 Tbs Ground Ancho Chili Powder

2 Tbs Mexican Chili Powder

1 Tbs Ground Cinnamon

2 tsp Ground Cumin

2 tsp Dried Oregano

2 tsp Kosher Salt

1 Dried Chipotle Pepper

2 Tbs Ground Dried Orange Peel

Combine all ingredients into a spice mill and grind into a coarse powder. This is another great idea for chicken on the bone. Seared and left to do a slow cook on the outside edges of a grill.

Charmoula or Moroccan Pesto

This particular rub/paste has many different variations. The addition of the Olive Oil and Lemon Juice are what make it such a nice paste. Try it on chicken breast or shrimp.

1/2 Cup Chopped Fresh Parsley
1/2 Cup Chopped Fresh Cilantro
1 1/2 Tbs Ground Cinnamon
1 Tbs Ground Ginger
1 Tbs Paprika
1 tsp Fresh Ground Black Pepper
1/2 tsp Ground Cumin
1/2 tsp Ground Thyme
1/2 tsp Cayenne Pepper
1/2 tsp Dried Orange Peel
3 Tbs Olive Oil
4 Tbs Fresh Lemon Juice

Combine all of the ingredients into a food processor or blender. Puree until mixture turns into a smooth paste.


Coming up for the end of the week, Sushi along with tips for making some at home!! I will also be showcasing the menu for the first ever Kitchen Time radio appearance, at WMFO 91.5 FM...Join host Danny Martignetti and the crew of The Lounge on August 23rd from 8-10pm. We will be chatting about food while Danny plays some great music. As always, please feel free to contact me with any questions info@teachingyoutocook.com You can also look for Kitchen Time on Facebook.

Lets Get Those Grills Heated Up!!

Here in New England, it seems like everyone has a grill and many of us actually grill all year long. In fact, I personally have a great time grilling right after one of those big ol' Noreasters we get here in MA...The idea of having people shoveling snow and raising their heads to smell some marinated steak tips, chicken or even burgers and dogs...makes me chuckle a little on the inside. Grills are more then a heat and eat kind of item though, they are tools that can turn food into complete masterpieces! All it takes is a little planning, some seasoning, a few good bbq utensils, a healthy appetite and a platterful of soon-to-be great food!


Before I even start with recipes and ideas for grilling, let's get something straight right away...I use a gas grill and have for many years. A grilling 'purist' will almost always use a charcoal based grill. Some say it has better heat while others say it has better flavor. Having used both, the convenience and ease of a gas grill wins me over every time. I have learned to grill over the space of many years, trying out a few new ideas here and there along with some new flavors. At times it has not worked out so well, case in point, the day my grill went up in flames...literally, up in flames. The sausages, which were grilling nicely only moments before became lava rocks before my eyes. Flip that around though and you get some amazing stories of food that had everyone on the back deck at home staring and eating without making a noise. Applewood Bacon Scallops or the Garlic Butter Top Loin Steaks always come to mind as success stories. Here are some tips and tools for getting the job done the next time you are in the mood to fire up some good eats!!

If you plan on doing any type of grilling, get some good quality grill tools. I have seen many people try and use everyday kitchen items while cooking over open flames. That plastic spatula that is great at making scrambled eggs isn't going to work real well when trying to flip burgers! Start with the basics and you can do almost anything. A good long handled steel spatula for starters, followed by a pair of tongs and a good wire brush. The tongs should be long handled so you can carefully turn items like vegetables, salmon or steak tips. A wire brush will help keep the grates on any grill surface clean. The grates on the grill can be cleaned at any time, but it is easiest when heated. Grill masters also recommend that you oil the grates after each use and cleaning. This can be done with some regular cooking oil, brushed on with a papertowel.


What good though is having some useful grilling tips if you dont have any new or fresh ideas? That's where I come in...see I love to grill and in fact, would prefer to grill year round and never use the stove!! While that is not really a feasible and logical idea...it is lots of fun.

Try this one on for a summer afternoon...

Korean Barbecued Beef with Grilled Baby Leeks and Ginger Dipping Sauce

I came across this recipe during a thunderstorm and it drew me in. Mostly because of the fact that it is different. The short ribs used for the recipe are actually cut crosswise, leaving almost bite-sized chunks of the beef around a 1/4 inch thick. In order to find these ribs though, you will have to ask your butcher or store meat cutter to help on the cut. Most places will have no problem helping out, espicially when you tell them what you are going to be doing. The sauce is easy to make and the baby leeks are available at most supermarkets. If you have trouble finding them, use full sized leeks which are trimmed down to a managable size. Cut the tops down and trim the bottom ends.

3 to 4 pounds, Short Ribs cut crosswise

1/2 Cup Peanut Oil

1/4 Cup Soy Sauce

1 tsp Sesame Seed

1 tsp Sesame Oil

2 Green Onions, Chopped

3 Tbs Chopped Garlic

2 tsp Chili Paste

1 1/2 Tbs Brown Sugar

1/2 Cup Rice Wine Vinegar

3 Bunches Leeks, rinsed and trimmed. Cut lengthwise and coat with olive oil for grilling.

Ginger Dipping Sauce

1 Cup Rice Wine Vinegar

2 Tbs Fresh Cilantro, Chopped

2 tsp Fresh Ground Ginger

Place the short ribs into a non-aluminum pan. In a bowl, combine all marinade ingredients and pour over the ribs. Allow it to sit for 2 hours at room temperature or allow them to marinate overnight. Turn the ribs 3 or 4 times if you allow them to sit overnight. Do not leave the ribs out longer then 2 hours at room temperature, place them into the refrigerator. If you use a gas grill, fire it up to a medium/high temperature. Wait until the grates are just turning hot and add the leeks. Allow them to char slightly, about 3 minutes on each side. All grills are different, so please keep an eye on them. Now that the grill is good and hot, place the marinated ribs around the center of the grates. The ribs should be good at 3 to 4 minutes on each side. Transfer the meat and leeks onto a large platter. Combine the sauce ingredients together and serve along with the meat in small bowls or dipping ramekins.

Spice Crusted Pork Tenderloins

Cooking this nice piece of meat on the grill is actually pretty easy. Sear this over a high heat until it is golden brown and then slide it over to the cooler side of the grill, along the edges. Make sure to turn it occasionally for the final 10 to 12 minutes.

3  12 to 14 oz Pork Tenderloins
1  tsp Salt, or to taste
1  tsp Pepper, or to taste
3  Tbs Olive Oil
2  Tbs Chopped Garlic
3  Tbs Fennel Seed
3  Tbs Ground Cumin
1  Tbs Ground Cinnamon
1  Tbs Brown Sugar




Sprinkle the tenderloins with salt and pepper. In a small bowl combine the olive oil, garlic, fennel, cumin, cinnamon and sugar. Mix well and then coat the tenderloins generously. Grill over the center of a hot fire, turning once or twice for about 5 minutes. Follow the directions from above to finish the tenderloins. Check for doneness by cutting itno the thickest part of the tenderloin, it should be just a slight pink in the center. Remove the pork from the grill and allow it to rest for about 5 minutes before slicing and serving.

It has been a fantastic summer so far and I want to say thanks to everyone who has been following me on this incredible journey called Kitchen Time. I am always trying to learn new things, present those same ideas and make myself a better Chef. After taking a couple of weeks off to concentrate on my duties as a husband and father, it is back to the computer for some overdue writing. Coming up over the next several days...I promise to update everyone on my diet with some more healthy living tips, work some magic as we talk about dry rubs and marinades and the week is going to finish off with an amazing piece on Sushi!!

Thanks again and don't forget to check out the Kitchen Time Facebook page

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!!