The Liberation Diet

This book is right up my alley! What if you could eat re­al, sat­is­fy­ing, full-​fat foods, and get thin and healthy, for life? We've been pro­grammed by the food, med­i­cal and phar­ma­ceu­ti­cal in­dus­tries with mis­in­for­ma­tion that is de­stroy­ing our health in Amer­i­ca. Au­thors Brown and Pres­ley nav­i­gate the mine­field of mis­con­cep­tions sur­round­ing low–fat high-​carb di­ets, soy foods, and phar­ma­ceu­ti­cal med­i­ca­tions. They chal­lenge com­mon myths about choles­terol, wa­ter con­sump­tion, and ex­er­cise -​-​ and their find­ings will sur­prise you.

Writ­ten by a na­tion­al­ly renowned per­son­al fit­ness train­er from New Jer­sey and a reg­is­tered di­eti­tian from Texas, two health mav­er­icks who in­de­pen­dent­ly came to the same con­clu­sions about the "code-​red" state of health, The Lib­er­a­tion Di­et rep­re­sents their col­lab­o­ra­tion in crack­ing The Mis-​In­for­ma­tion Code. Un­like most di­ets, The Lib­er­a­tion Di­et has many re­al life suc­cess sto­ries.

Get ‘lib­er­at­ed’! Fol­low The Lib­er­a­tion Di­et and get thin and healthy for life!

http://vids.myspace.com/index.cfm?fuseaction=vids.individual&videoid=57137322

Easy Herb Garden

One of the things I love most about springtime is easy access to fresh, tasty herbs. You can easily grow them in pots on the patio within reach of the grill! Potted herbs are fairly easy to grow, but they are a bit different than most container plants, so you'll want to make a few adjustment. Just a few super easy steps and you’re on your way!

1. Plant herbs with similar light requirements in the same pots (I admittedly don’t have a green thumb, so I tend to stick with herbs that have similar light requirements.)

Herbs which tolerate full sun are basil, sage, rosemary and thyme. Lemon balm, tansy, oregano and parsley like partial shade. Bay, chamomile, coriander, ginger, mint and tarragon tolerate full shade.

2. Use at least 10" pots for single herb plantings and much larger pots if you are going to put multiple herbs in one pot. Herbs have expansive root systems and need the room large pots give them.

3. Amend the soil you use for your herbs. Herbs grow best in an alkaline-based, aerated soil. Create these conditions by mixing 3 parts all-purpose potting mix with 1 part manure and 1 part coarse sand. The sand creates aeration and the manure makes the soil more alkaline.

4. Water herbs in pots by soaking them, letting them dry out slightly over a period of two or three days and then soaking them again. Herbs prefer to dry out slightly in between heavy watering. However, if your herbs are in full sun, watch them to make sure they do not wilt. Herbs must be watered every day if they dry out in the span of one day.

5. Water the herbs more often if you grow them in clay pots because clay pots dry out more quickly than wood or plastic pots. Smaller pots also need water more often.

Real Food, Real People

I'm so excited about the growing interest in real food! So, what is real food? The first thought that comes to mind for most people is a vegetarian diet. While there is nothing wrong with that approach, I prefer to have the variety that meat, poultry and seafood provide. The key is eating whole fresh foods that are minimally processed. As Michael Pollan says "Don't eat anything your great grandmother wouldn't recognize as food."

Many of my readers have expressed that they like the idea of eating this way, but need help. Michael Pollan has many excellent books that tackle the subject of food. These are two of my favorites and have been a source of inspiration for eating well. 

Grilled Rib Eye Steak

There’s nothing like a grilled Rib Eye steak (and a glass of red wine), now THIS is real food. Grass-fed, locally raised Rib Eye steak on the grill is just downright amazing! It has a wonderful buttery taste, which is absolutely delightful. Add a green salad and some garlic smashed potatoes and you have a very delicious, yet simple, dinner.

How to grill a perfect Rib Eye steak:

• Purchase Rib Eye steak at least 1 to 1-1/2 inches thick, with bright red color and abundant marbling.
• Bring steak to room temperature — removing from the refrigerator at least 2 hours prior to cooking. This will prevent over-charring or taking too long to cook.

• Marinate for at least one hour. One of my favorites is very simple; olive oil, red wine, a dash of soy sauce, and salt & pepper.

• Preheat gas grill on high to 500–600 degrees.

• Place steak on very hot grill and close lid. This will help the steak cook from all angles and sear in juices.

• Cook with lid down for 2-3 minutes (resist the urge to open and look.)

• Flip steak after 2-3 minutes using grilling tongs. Don't use a fork, it will let out all the juices you're trying to keep in.

• Close lid and continue to cook until preferred doneness:

     About 1 more minute for rare

     About 2 more minutes for medium rare

     About 3-4 more minutes for medium

Garlic Smashed Potatoes:

• 3-4 organic russet potatoes

• 5-6 organic garlic cloves

• ¼ cup butter

• Just enough milk to make the potatoes creamy

• Salt to taste

Scrub potatoes thoroughly. Cut into quarters (leave skin on) and boil with garlic cloves until soft. Smash potatoes and garlic with a fork, add butter and milk to desired consistency. Salt to taste.

Grocery Shopping Critique

The emerging trend toward healthier, fresher foods that are also kind to the environment present a new dilemma for conscientious consumers. As a result of this, marketers tout the attributes of "organic" food, while the "local foods movement" is gaining popularity throughout the world. Consumers frequent local farmers' markets because they expect higher quality, freshness and taste, and lower prices. Organically grown produce is healthy and environmentally friendly because of the use of less-damaging pesticides. But the loaded question is this; do consumers really understand the difference between "organic" and "local" produce? And what price are we willing to pay for these fresh, premium products? These questions present challenges for growers, retailers, and ultimately, savvy consumers.

Follow the link bellow to learn more; I found this article to be very informative on the subject and I hope you will enjoy it as much as I did!

http://www.oprah.com/health/Grocery-Shopping-Critique/2

Why Has Eating Become So Difficult?

Along with sleep, what you eat is likely the biggest determinant of how healthy you are. Now, the real question is: why is it so hard to figure out what we should be eating? A wolf doesn’t have a problem figuring out what a healthy diet is, birds know exactly what they should be eating (you probably see where I'm going with this.) So what’s the deal with us humans? I think the answer is that most of what we’re presented with isn’t real food. A stroll down the grocery aisle will confirm this, what you’ll see is (to quote Michael Pollan) “edible food-like substances,” but precious little “food”. We’ve been convinced that the foods nature has provided us are inadequate and need our intervention. We steer clear of fat, along with other important nutrients. Then we dissect food, and put it back together in unnatural ways, generally making sure that we never eat anything remotely resembling the foods our body recognizes.

What I mean by “real food” is simple…foods that are in, or very near to, their natural state. Here’s a short list of guidelines to lead us to real foods:

Food grows and dies; it isn’t created.
Food rots, wilts, starts to smell (you get the picture).
Food doesn’t need an ingredient label (and probably isn’t in a package either). Example, an apple is an apple, chicken is chicken, and almonds are almonds… and, yada, yada, yada!
Food doesn’t make health claims and doesn’t have celebrity endorsements.

So where do you find all of this food? Ideally, your local farmer’s market; the food is fresher with an abundance of fruits, vegetables, herbs, spices, raw cheeses, and grass-fed meats and eggs (not pies, cookies, and bagels), real food from real farmers. Okay, so let’s get real, a trip to the grocery is inevitable and I understand that. The key to the grocery store is sticking to the perimeter. Think about what you see on the outside of the store…meat, eggs, produce, nuts; all foods that are incredibly healthy and unprocessed. About the only thing I can think of worth venturing into the middle aisles for are things like olives, vinegar, rice, tomato sauce, and toothpaste.

Subway’s Dubious Nutrition Claims

When you think of a healthy fast food chain, which one comes to mind?  If you chose Subway, you’re not alone. According to a recent survey by market research firm Decision Analyst, Subway is the fast food franchise consumers trust the most for nutrition information. Subway is the leader in consumer trust with almost one-quarter (24.2%) of consumers saying they “completely trust” its nutritional claims…42% of Subway customers choose this restaurant because it “has a good selection of healthy items,” compared with only 3% of Taco Bell consumers who select this restaurant for its healthy menu.

“Subway owns the nutritional claim relative to its competition, as there is a significant gap between Subway and these other popular fast food/quick-service restaurants.” Truth be told; Subway has taken great pains to portray itself as a healthy fast food, and if you look at the nutrition information on their menus and website, it is quite impressive, until you read the fine print.

What you need to know:

At the bottom of the nutrition facts webpage (this requires a great deal of scrolling) you’ll see the following “disclaimers” in small print:

Subs with 6 grams of fat or less include 9-Grain Wheat bread, lettuce, tomatoes, onions, and green peppers. All other sandwich values include cheese unless otherwise noted.Salads contain meat/poultry, standard vegetables and do not include salad-dressing or croutons. Addition of other condiments and fixings will alter nutrition values.

Any restaurant that presents their nutrition data this way will look better than those that don’t. But who in the world would dream of having a sub without a schmear of mayo or some other condiment? Or a salad without any dressing? Trust me, you actually NEED a bit of oil, not just to make the salad go down easier, but to increase absorption of some of the vitamins and minerals in the veggies.

There are eight “6 grams of fat or less” sandwich options, and you can’t have a slice of cheese with them, nor condiment. Yes, they are under 300 calories (for a six inch sub), but who eats such an unflavored option (not me.)

And even if by some strech of the imagination you actually swallowed down the sub without adding cheese or a spread, the sodium levels are atrocious! Four of the eight choices mentioned above provide over 1000 milligrams of sodium. That’s almost half a day’s worth for healthy adults.

In California, the nutrition info provided by restaurants must be for all menu items AS SERVED, not a stripped down version of just the healthiest options. So how does Subway get away with it? Who knows…

In conclusion: At best, Subway is the least un-healthy option out there.  Don't let their marketing hype confuse you to into thinking that a Subway sandwich is a healthy meal choice.

Goodbye, Boring Breakfast!

There are few of us willing to wake up an extra 30-45 minutes earlier every morning to whip up a nutritious and filling breakfast. Truth be told, most of us are lucky if we can pour ourselves a hurried cup of coffee before we rush out the door to begin our day. However, skipping breakfast should never be an option because it provides the energy you’ll need for the day ahead. Breakfast cereals are a popular way to start the day, but for the most part they are not hearty enough to get you through the morning. And for those of use who are gluten-intolerant, preparing a healthy breakfast can become even more of a challenge. However, with a little planning there is no reason why breakfast can't be tasty, quick and filling. The key is planning ahead; a fail-proof approach is to prepare the night before. The last thing you need to worry about in the morning is another thing to add to your “to do list.”

One of my favorite breakfast meals is crust-less quiche. Prepare a large pan on Sunday afternoon and you’ll have breakfast covered for the next week. Trust me; you will not miss the crust! The following recipe is one of my favorite concoctions (spinach and mushroom quiche) The best part is that you can have fun with it; keep the basics (eggs, milk, salt and pepper) and then throw in left-over’s from last night’s dinner to create your own quiche—be creative and have fun!

Spinach and Mushroom Quiche
Prep Time: about 15 minutes
Cook Time: 30 minutes

Ingredients:

• 1 T olive oil
• 1 T butter
• 1 onion, diced
• 2 garlic cloves, minced
• 10 oz frozen spinach, thawed and drained
• 10 eggs
• 1 ½ cups milk
• 6-8 oz feta cheese or goat cheese
• 1 lb shitake mushrooms, sliced
• ½ tsp fresh ground pepper
• 1 tsp sea salt

1. Preheat oven to 350 degrees.

2. In a large frying pan, sauté onion and garlic in olive oil until tender, next add butter and mushrooms (continue to sauté until mushrooms are tender.) Remove from heat.

3. In a separate bowl, beat the eggs. Add the cheese, salt and the pepper, and stir to combine.

4. Add spinach, mushrooms, onions and garlic, stir to combine.

5. Pour into a greased 9 x 13 glass baking dish; bake for 30 minutes, or until the edges start to brown.

6. Serve alone, with a tossed salad, rice, or roasted red potatoes (my favorite!)

7. Yields about 8 servings (depending on how hungry you are!)

Lose Weight; Eat Real Food!

For many of us, ringing in the New Year brings a renewed commitment to improve our lives with resolutions to make positive changes. Diet resolutions are among the most popular. Fitness centers fill up, and restaurants sell more salads. TV shopping channels hawk diet supplements, exercise equipment and lots of Spandex active wear. But more often than not, even the most enthusiastic plans to “finally lose weight this year” fade by the time Super Bowl snacks appear.

Instead of setting yourself up for failure with another fad diet, remember that the only way to successfully maintain weight loss is to make lasting changes. Real food is the answer; real food is what you find around the outer aisles of the supermarket. This is where you find the fresh vegetables, fruits, meats, and dairy. You also find real food in the frozen food cases. The other real foods include certain breads, dried beans and grains, and canned goods. Real foods are foods that you can recognize without having to read a long list of ingredients. Broccoli is broccoli. Cheese is cheese. Milk is milk. Apples are apples. Chicken is chicken (see where I'm going with this?)

Now that you know what the real foods are, you must restrict yourself to those real foods that are not laden with too much sugar and salt. Many canned goods are high in sodium or sugar. Too much sodium, from salt or sodium chloride, is linked to hypertension. Too much sugar adds too many calories. Furthermore, too much salt and sugar causes us to crave more food and overeat. That's why you can't eat just one potato chip. That's why when you drink certain sweetened beverages, you're still thirsty.

To lose weight you must burn more calories than you eat. Professional athletes can eat several thousand calories per day and remain lean because they burn several thousand calories per day. People who sit at a desk all day don't need to eat as much as pro athletes. If you work at a desk and you eat as much as Venus or Serena Williams, then you are going to get fat. A point of clarification is in order here: Lean and thin are not the same thing. You can be thin and fat, meaning that you have no significant muscle mass or muscle tone. Serena Williams is not thin, but she is lean. She has lean muscle mass.

In addition to eating real food, you must eat sensible portions. If you eat food without a lot of sugar and salt, it is easier to eat smaller portions. You will not be as easily subject to cravings, and you will be more easily satiated because your body will get nutrients from real food. Real foods are nutrient dense and will not ignite cravings, so begin now to incorporate them in your diet.