How Have You Changed?  Do you ever look at yourself and think “Boy! Have I changed.” I don’t mean just physically but internally as well.

Take notice of how different you are today than you were last year.

Did you jump on the “get fit” bandwagon?  Did you take up a new sport?  Did you get a new job? A promotion? Lose a job?  Are you in a new relationship?

Changes define us.  Some are HUGE! They can really bring our lives to a halt and others are simply notations in our daily journal of life.

As we get closer to the new year which marks new beginnings, take note of how the changes in 2011 have either made you stronger and more confident or have brought out something in yourself you don’t really like.

Do you laugh more? Less? Do you smile more? Less? Did your styles change? Did you get rid of all that clutter? Did you collect more clutter?

Most importantly, if any of those changes don’t have you loving and appreciating yourself, it’s time to stop the change. Do something about it. We can make alterations in ourselves when we are determined and 100% committed to doing so.

Dream. Set goals. Life is too short not to make it a beautiful adventure.

The nasty change

Have you seen and increase around your waistline this past year? If so, and if you’re feeling defeated especially with the holidays rolling in, check out Pam’s Healthy Holiday suggestions. There’s some terrific food going on in that house along with suggestions on how to maintain your healthy eating goals.  *Pam has a great plan to get you on the road to a healthy 2012. Check it out. Send her an email.  She’d love to talk to you about your goals.

Dark Coffee Rye Bread

A hearty bread with rich, bold flavor.  Easy to make in the bread machine.

Easy to slice in the West Bend Bread Slicing guide.

Good with your morning omelet.

Makes a 1 1/2lb loaf – Using bread machine

• 1 cup cooled black coffee
• 3 TBS olive oil
• 1 TBS molasses
• 2 TBS brown sugar
• 1 1/2 tsp salt
• 2 cups bread flour
• 1 1/2 cups rye flour
• 4 tsp vital wheat gluten
• 1 TBS active dry yeast
• 1 TBS caraway seed

Add all to your bread machine basket.  Use Basic Setting 2.

The perfect recipe to get the house smelling wonderful.  The perfect recipe to eat and enjoy and know that it’s homemade.

The other day I received some samples of Krill Oil.  *Not a vegan friendly supplement.  Krill Oil promises 48X the antioxidant activity over other fish oil supplements and no fishy-after burps. Well THAT’S a good thing.  I’m giving it a trial run since I’m currently out of my other Essential Fatty Acid supplement.

Essential Fatty Acids (otherwise known as EFA’s) are very important when we restrict our diets and we engage in hard workouts. “Essential” is the giveaway word.  It means our body needs it to be healthy and strong, yet can’t get all those essential nutrients from our diet.  We must supplement.  EFA’s  keep our cardiovascular (heart health), immune (fight infection), and musculoskeletal systems (nerve transmissions including memory, brain and bone function/strength) functioning properly.  They lubricate our joints and transport nutrients into the blood.  Again:  If you workout HARD, you need to take an EFA.

Here’s a little more information on Krill Oil.  If you want a high dose of Omega 3’s in one of the purest forms, you might want to check out Krill Oil.

Source: Wikipedia – Krill oil is made from a species of krill (shrimp-like marine crustaceans). The most important nutrients in krill oil are:  omega-3 fatty acids and  astaxanthin, an antioxidant.

A clinical study conducted at the University of Montreal using a branded krill oil concluded that it can significantly reduce dysmenorrhea and the emotional symptoms of PMS. Experts have also documented that other health benefits to using krill oil can include reducing arthritis pain, decreasing inflammation and raising the nutrient flow to the bloodstream.

Source: Wellwise.org  2012 Krill Quota Update-Sustainability (always a concern when it comes to farming our oceans)

Total 2011/2012 quota for krill harvest in the oceans around Antarctica has been set at 5.61 million tons, which is the same as in 2010. The quota is well within the bounds of precautionary limits, according to CCAMLR (Commission For The Conservation of Antarctic Marine Living Resources), the international convention for the protection of krill and other marine life in the Antarctic oceans.

According to Nina Jensen conservation director of the World Wildlife Fund (in an interview with NutraIngredients’ Shane Starling), the krill fishery is “the world’s largest underexploited fishery,” and from what we know now, is highly sustainable.

GUEST POST:  Beat Away the Winter Blues with Food

Author bio: Katie Brind’Amour is a fun and food-loving freelance writer, eating her way through winter and Columbus one delicious dish at a time. When she’s not writing about nutrition and women’s health for her blog or her clients, she’s busy whittling away at a PhD in Health Services Management and Policy or trying to find the perfect combination of red wine and cheddar cheese.

There is perhaps nothing more appealing than eating away my problems – preferably beating them into oblivion with cookies, truffles, ice cream, and barbecue potato chips. Especially during the winter, I have a non-stop craving for all things starchy, sweet, and delicious. Clearly, this can create a number of concerns (in addition to whatever problem I’m attempting to eat away!):

1. Unpleasant experiences on the bathroom scale

2. The need to shop for new and larger clothing (well, at least the shopping part isn’t too painful)

3. Frequent mood slumps even worse than when I began eating to fix them

The good news is that Mother Nature has provided a happy medium for those of us who like to use food like bandages: healthy and delicious foods that actually help improve mood. Yes, it’s true – they exist! The trick is to recognize the key ingredients in food and drinks that can boost your mood, improve mental function, and fill you with energy. These tips are especially useful during the winter, so read on to find out what you need to eat to combat the blues.

Foods with Benefits

Think of salmon as your new best friend. Like other fish, nuts, and vegetable oils high in healthy Omega-3 fatty acids, salmon can help improve your memory and general cognitive function. It may also boost the production of serotonin, which can regulate your mood, and balance your hormones, keeping frustration and depressive thoughts at bay.

(Credit: nuchylee)

Eggs are a wonder-food. Not only do the whites provide protein and tons of other nutrients, but the yolk is packed with vitamins D, B12, and choline. Not only do eggs keep your hunger satisfied and keep you as productive and energized as possible, but they also stimulate the release of serotonin in the brain and enhance memory.

Bananas, often toted for their high potassium content, are also filled with essential vitamins and minerals for healthy brain function and adequate oxygenation of the brain. As an added benefit, bananas contain tryptophan, an amino acid that helps your brain release hormones to keep you calm and stress-free. The magnesium they contain can also reduce anxiety and help improve your sleep. No lie – when I first learned this I went to the store and bought the first bunch of bananas I had touched in years, and immediately felt the boost of energy from their natural sugars while waiting for the happiness buzz to kick in. They are pure fruity awesomeness.

(Credit: patpitchaya)

The leafy green miracle-worker, spinach (and its pals, kale and chard), is a natural option for reducing fatigue and alleviating symptoms of depression with its folic acid and B vitamins. Not only can spinach and other dark leafy greens protect your brain from damaging chemicals that drain your energy and kill your mood, it can also help you manage stress and sleep soundly.

My dramatic uptake in turkey consumption around the holidays is now validated. The happy, relaxed feeling you get after carving the bird is no coincidence; it is chock full of amino acids that help boost hormone production. Its tryptophan calms your mind while its melatonin relaxes your body. Tyrosine is responsible for the eventual boost in stress management, energy levels, and mood after consuming turkey, as well as your brain’s uptick in norepinephrine and dopamine production (which improves reaction time and motivation). Sign me up!

Milk and whole grains. The variety of vitamins, minerals, and proteins in milk helps decrease levels of anxiety and frustration and boost your brain’s ability to utilize the other healthy brain-foods you are consuming. Whole grains and complex carbohydrates provide the energy your brain needs to function properly and enables your noggin to produce mood regulators such as serotonin, keeping you feeling calm and capable.

Walnuts are a killer snack. The combination of magnesium and healthy Omega-3 fatty acids in these nuts makes their addition to meals or munchies a no-brainer. The powerful nutrients in walnuts help ward off insomnia, irritability, anxiety, and depression. I am mentally assembling a spinach, salmon, and walnut salad. I have not yet decided whether to add bananas. That might stretch my brain-boosting attempts a bit too far.

Thankfully, there is a place for dark chocolate on this list. Not only do the antioxidants in dark chocolate keep your blood vessels healthy and happy (keeping them pumping plenty of oxygen to your brain), but it also provides a natural bump in energy and endorphins while sending phenylalanine to your brain. This amino acid helps promote the production of dopamine, which may help you feel motivated and contented.

(Credit: Ambro)

Fun with Happy Foods

All in all, I am pleased to report that I actually enjoy many of the above-named foods. I have a feeling I will enjoy them even more now that I know what they can do for my mood, sleep, and energy levels. If there is no other happy thing to say about winter, it is comforting to know that I can eat my way out of its icy grip – at least emotionally!

There is an alternative if you are Vegetarian so please read on to enjoy this super summer salad. 

This weeks Ellie recipe chosen by Peggy of Pantry Revisited and it couldn’t have been more perfect for the hot summer weather we are having which promotes cool, fresh vegetables and lovely grilled flavors.

Ted and I had the opportunity to share this recipe with friends and an extra face at the table, Teddy aka Young Ted.  It was a hit.  All plates were cleaned, right down to the pattern.  The chicken sausage was a new experience for everyone who tried the tasty links. 

The recipe is defined as a tomato and bread salad.  It truly is an experience you won’t forget with the burst of fresh chunky tomatoes, red onion strips, crisp and refreshing English cucumber gently coated with oil and red wine vinegar.  The bread, a whole wheat French baguette, is cut into thick 3/4 inch cubes and offers a firm but not crispy kind of crouton. 

After all the chopping and mixing is complete, chill the salad while the sausages, whether vegetarian sausages or pre-cooked chicken sausages are used.  They only take about 7-9 minutes on the grill. 

The only change I made to this recipe, other than using veggie sausage,  was to slice the cucumber in full moons rather than half moons. Not a big deal, just a little lazy. 

This was a perfect meal for a hot weekend or easy meal for a busy week night.

Great pick Peggy.  Whoops! I just went to Peggy’s site and she has some delicious brownie pictures on there.  I better go back before I have a melt down!

Words of caution:  If you photograph your food, do not ask anyone at the table if you can take a picture of their sausage.  It will only be met with a series of comments and a lot of snickering.  Geesh!  Some adults can be such children.      HUSBANDS included. 

Have you ever eaten Chicken Sausages?  Like? Dislike?

As usual, there was no sleeping in.  We were in the hotel gym before it opened.  The desk attendant was kind enough to let us in.  I was able to stick to my schedule and get the 30 minute run in while Ted worked the weights.

We cleaned up and headed over to the Base Lodge since thehotel restaurant was only serving a continental style breakfast.  A cheese EggBeater omelet over dry marbled rye toast hit the spot.  An apple that was frozen in some spots took care of our fruity needs.

It was 8:45 and time to get our rentals.  That done, we had about 45 minutes to practice before lesson time.

After only about 20 minutes of self-practice, it got tiring and we took a break (not a good sign).

Up and out again, ready to hit the slopes…well, bunny hill.,

Here is how the lesson day went:

Lunch break:  A garden salad with balsamic dressing and shrimp stir – fry with “you pick” vegetables. It hit the spot.

More solo skiing

Ted tries the chair lift…..

The beautiful scenery

To finish off the day, the hot tub and pool. The pool is accessible from inside and you swim under flaps to get to the outside pool.  It is heated. Of coarse!   The hot tub is outside so you have to venture thru the doors into the crisp, cold air to get to the hot bubbling spa.  It’s worth it.  As you sit bubbling away in the soothing, warm temperature of the spa, you can watch skiers ride the chair lift up the mountain only to challenge the steep slopes and high moguls coming down again. So relaxing. So rewarding after a day on the slopes.

We were STARVING.  Not only for food but for that wine we enjoyed so much last night:

This Petite Sirah is the best!

We welcomed the bar snacks offered to us during happy hour.

We found a very quiet place where the only patrons were at the bar so we had the restaurant to our selves: Villa Villarosa

Ted’s eyes are closing as I put up this post. It’s been a long day.  Fun, challenging, long. Tomorrow brings lesson 2 of the snow board challenge.  We’re up for it…. I think.

Early in December, I received an interesting book to review.  A quick scan through it really peaked my interest.  After more in depth reading, I found this book to be such a valuable resource for maintaining a healthy diet, gluten free alternatives, and most importantly, simple yet flavorful recipes.

 Clean Food by Terry Walters, check it out yourself. If you want a chance to have this book yourself, leave a comment  = that’s your first opportunity to have me send it to you free of any charges.  Let me know: Are you a Vegetarian? Are you Vegan?  Do you try to eat healthy?  and…how long have you been maintaining your current diet.   What’s your greatest challenge in trying to eat healthy?  Of course you don’t have to answer all those question, but I’d like to know your personal dietary guidelines .  Now…if you have a blog, link back to this post on your blog, THEN, leave another comment letting me know you linked back, and that is your SECOND chance to get this book.  Unfortunately, there will only be one lucky commenter, and all comments must be received by 12 AM on January 16th.  Good Luck!

Now for my review…

This book will not give you any excuse to eat junk food.  Terry Walters puts together over 275 pages of guidance to get the most from what you eat as well as information on whole grains, vegetables, nuts, seeds, and more. 

Cooking methods for food preparation offers seasonal considerations to get the most from local foods.  How to get warming  or cooling effects and to help you feel more comfortable in your body is covered in a light and easy to understand presentation. 

The recipes are in sections titled as follows: 

I followed the recipe on page 232 in the “WINTER” chapter.  After all, it IS winter.  I didn’t change a thing and this is the result.

LENTIL APPLE WALNUT LOAF, page 232 – Serves 6

“This high-protein loaf makes a nice main course for a vegetarian meal and a great sandwich as leftovers.  Serve with Cranberry Applesauce (page 205) and sautéed greens (pages 266-267) for a complete meal.”

• 1 cup dried lentils
• 3 cups vegetable stock
• 1 thumb size piece Kombu
• 3 TBS ground golden flax seed
• 1/2 cup water
• 3 TBS extra virgin olive oil
• 1 large onion, diced
• 1 carrot, grated
• 1 stalk celery, minced
• 2 TBS mirin
• 1 apple, peeled, grated and mixed with 1 TBS lemon juice
• 1/4 cup raisins
• 3/4 cup toasted walnuts chopped
• 1 tsp dried thyme
• 6 – 7 dashes ume plum vinegar
• Freshly ground black pepper
• 1 cup breadcrumbs * I used brown rice breadcrumbs as suggested at bottom of recipe to make it gluten free.

The Glaze

• 2 TBS ketchup
• 1 TBS Balsamic vinegar
• 1 TBS maple syrup
• 1 TBS apple butter
• 1 TBS Arrowroot

Preparing dried lentils:  Rinse and place in rice cooker or pot and add stock and kombu.  Bring to boil and reduce heat and simmer until liquid is absorbed and lentils are tender (about 30 minutes).  Remove from heat, discard kombu and set aside.

Preparing loaf:  In a small bowl, combine ground flax seed with water and set aside.

Preheat oven to 350 F.

In a large skillet over medium heat, sauté onion, carrot and celery in olive oil for 2 minutes.  Add mirin and sauté 3 minutes more until soft.  Add grated apple, raisins and walnuts and sauté another minute.  Add thyme, vinegar, and pepper to taste.  Remove from heat and fold in cooked lentils, breadcrumbs and soaked flax seed until evenly distributed. Press mixture firmly into lightly oiled loaf pan and set aside.

Preparing Glaze:  In small saucepan over no heat, combine all glaze ingredients.  Place over medium heat and stir continuously until thick (about 2-3 minutes).  Spread evenly over loaf and bake, uncovered 40 minutes.  Remove and serve.

CRANBERRY APPLESAUCE, page 205 Serves 4

• 6 apples of choice (I used Macs….no NOT THAT MAC…the Acey Mac Apple) – peeled and cored.  
• 1 cup water or apple cider
• 1/2 cup unsweetened cranberry juice
• 2 TBS maple syrup

Place apples in pot with water or cider and cranberry juice.  Cover, bring to boil, reduce heat and simmer until apples are soft.  Remove from heat, add syrup and puree with handheld blender.  Serve warm or chilled.  Store in airtight container in refrigerator or freezer.

SAUTEED GREENS, page 266 (Sautéed Garlic Greens) or 267 (Ginger Sesame Greens) – I followed the Garlic Greens recipe, serves 6

• 2 bunches dark leafy greens (kale, collards (I used collards), mustard greens, dandelion greens, or chard)
• 3 garlic cloves, minced
• 2 TBS extra virgin olive oil
• 1 TBS mirin
• Sea salt or ume plum vinegar

Remove dry stalk ends from greens and chop leaves into bite-size pieces.  In Dutch oven or skillet over medium-low heat, sauté garlic in 1 TBS olive oil for 2-3 minutes until soft.  Add greens and mirin and sauté 1 minute.  Increase heat to medium, add water as needed to prevent sticking, cover and cook until greens break down.  Remove from heat and toss with remaining tablespoon olive oil.  Season to taste with salt or a few dashes of vinegar and serve.

Great dinner.  Ted,  who actually runs in the other direction when I say we are having a vegetarian meal, is sitting here having seconds.  Amazing meal.

So go ahead, leave me a comment and let me send you this fantastic guide to good health and good recipes.