Apple Feta Salad Made from our Bluebird CSA Sharebox
| February 1, 2010 | Posted by admin under Nutrition, Recipes |
Today’s Bluebird CSA Sharebox included the ingredients for a healthy salad made with locally grown buttercrunch lettuce, Rome apples, and pecans.
This is what I made and everyone in the family loved it!
Apple Feta Salad
Rinse, tear and drain artisan lettuces. Add thinly sliced apples, crumbled feta cheese, and chopped pecans.
Toss in Extra Virgin Olive Oil, Balsamic Vinegar, seasalt, and pepper.
Apples are a good source of dietary fiber and vitamin C, rich in antioxidants and flavonoids. Apples are heart healthy foods!
Most of the apple’s fiber is contained in its skin, as is the majority of its quercitin. Unfortunately, in conventionally grown apples, the apple skin is also the part most likely to contain pesticide residues and may have toxic residues if covered in petroleum-based waxes. Since peeling results in the loss of apples’ flavonoids and most of its valuable fiber, choose organically grown apples whenever possible. –World’s Healthiest Foods![Reblog this post [with Zemanta]](http://img.zemanta.com/reblog_e.png?x-id=08ff81a5-9332-4dfd-a036-05aed3d56f6c)
Day 13 of Triathlon Training for the Wellness Lady
| January 30, 2010 | Posted by admin under Exercise |
- Image via Wikipedia
Today was the 13th day of my triathlon training and it is going well. I’ve worked up to swimming 6 laps. I did 2 without stopping to rest. That’s an improvement! But, I’ve got some things I’m trying to workout. First of all, I’ve got to get some earplugs. This is the second day I got water in my ears on the first lap and that makes a distracting sound and feeling in my ear. So note to self: Get ear plugs.
Second comical event today was the towel I brought was obviously the one the cat had been sitting on (under my sink…how dare she!) When I wiped my face off, I got cat fur in my eyes. Then I start sneezing because I’m allergic to cats! Note to self: On race day….check towels for cat hair. The third thing I noticed is after my shower, my face is DRY. I must bring some moisturizer to the gym.
And finally, to my friend and fitness professional, Michele. You would be proud of me for not making excuses and getting the training done. (For those that don’t remember, she’s the one that told me I was full of excuses.) After a very long and I mean long day working at the gym….(I mean working, not working out) being the hostess for an all day open house that went from 9am-8pm, I didn’t give in to my thoughts of going home and not working out. NO! I stayed. I completed my strength training at 8:30 at night and I did it all dressed up in my high heels and dress clothes cause I was too tired to change. So the personal trainers are making fun of me, but it’s OK. No excuses. I gotta be ready come February 27th.
Thanks for all your encouragement and support on Facebook and Twitter. It has really helped keep me going.
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Pecan Crusted Tilapia on Bed of Mediterranean Roasted Collards: Nutrient Rich Recipes
| January 26, 2010 | Posted by admin under Nutrition, Recipes |
When we picked up our Bluebird CSA Sharebox, it came with some recipes to try. We tried two of them and hope you will too!
Rosemary Pecan Crusted Trout
Chop pecans finely and mix with McCormick Crusting Blend and fresh chopped Rosemary. Dip Tilapia in whisked egg then pecan crusting blend. Place crush side up in pan. Bake at 400 for 30 minutes.
Mediterranean Roasted Collards
Wash collards, roll and slice in thin strips. Blanch until tender. Place in baking dish with extra virgin olive oil, 2 tbsp of water, McCormick Mediterranean Spiced Sea Salt and sliced onions. Roast (covered) on 350 until onions are caramelized. (1.5 hours or more.)
Watch the movie of my husband, the pizza doctor, making the two dishes.
Collards are nutrient rich vegetables offering many health benefits:
- Optimal Immune function
- Cellular Detoxification
- Prevention of colon and breast cancer
- Strong bones
- Lung Health
- Memory Function
- and more…..
Visit World’s Healthiest Foods for more information on Collard Greens.
A Handful of Pecans a Day Keeps the Doctor Away
| January 25, 2010 | Posted by admin under Nutrition |
From: http://www.ilovepecans.org
“Clinical research studies have confirmed eating about a handful of pecans each day may help reduce the risk of heart disease, help lower cholesterol and aid in weight loss. In addition, pecans are loaded with more than 19 vitamins and minerals, heart-healthy unsaturated fat, and contain no trans fat. For more information on the health benefits of pecans, visit http://www.ilovepecans.org/nutrition.html.
Work Pecans in to Your Diet
To include more heart-healthy, antioxidant-rich pecans in your diet, try sprinkling them on pancakes or waffles, in fruit-flavored yogurt, or on top of hot or cold cereal. Try topping salads or veggies with pecans instead of cheese. Or, try coating chicken or fish with pecans before baking. And you can always add them to your favorite brownie or cookie recipe for a treat every now and then.
For more information on the nutritional value of pecans, the history of pecans and the pecan industry in the U.S., visit www.ilovepecans.org.”
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The Wellness Lady’s Bluebird CSA Sharebox is Full of Nutrient Rich Foods
| January 24, 2010 | Posted by admin under Nutrition |
Our family went the the Bluebird Market and picked up our first Bluebird CSA Sharebox. Like many Americans, we are being careful about our grocery budget. Sometimes it seems it takes a lot of money to eat healthy, but the Bluebird CSA is changing that for us. For only $15, we received a whole box of fresh, locally grown nutrient rich foods.
Watch the video as we open our box at the market. (This is not staged or rehearsed. It is our real reaction.)
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Know you aren’t eating nutrient rich foods and want to do something about it? Try food supplementation. (Affiliate Link)
In the background is Bob James of James Family Farms. His family not only grows wonderful produce they take to several markets in our area, but his mom bakes the most delicious breads, pies, and cookies.
The Wellness Lady Picks Up CSA Sharebox at Bluebird Market
| January 23, 2010 | Posted by admin under Nutrition |
Today we picked up our CSA Sharebox at the Bluebird Market. I was surprised at how much food we got for $15. I didn’t expect so much. But, what I love most is that it came with recipe ideas and almost everything I needed to make the recipes. This is going to be fun to cook and eat this week.
Besides saving money, I know my family will get nutrient rich meals.
Shop Local, Eat Fresh, Be Healthy!
Support your local CSA.
The Wellness Lady is going to TRI again…Day 1
| January 18, 2010 | Posted by admin under Exercise |
Today, the gym where I work announced an indoor triathlon and released the training schedule. The first day said, swim 3 laps. Silly me… I said, “I can do that.!” Then, I started thinking about it…
Now for some background. The first and last time I competed in any event was over 20 years ago. It was a bike race. I came in 9 out of 10, but I did finish. I wasn’t much of an athlete…still not! My husband is the cyclist and he persuaded me to do that event.
Anyway, since I work at the Wellness Center gym, one would expect that I work out. Hmmm. Honesty here. Not so much….
The last time I started a fitness challenge back in September, things got out of hand with stress in my life and my chronic neck problems reared their ugly head and I ended up seeing a doctor about that. Now, I’m not blaming the exercises in the challenge, just a combination of stress and neck problems. Anyway, this kinda scared me if you know what I mean about not wanting to start again.
So, I spoke with our fitness director and told her my concerns. She said that I could do it because the training schedule is set up to start easy. I made a few comments and then she told me I was full of excuses and wasn’t committed to it. I RESEMBLE that remark!
Well, I like a challenge. So here goes….
Day 1
Swim 3 laps.
1st challenge…what do you pack? Ok. Towel, swim suit, warm clothes after swim, goggles.
2nd challenge….what do you eat? Hmmm…. Need protein but cupboards are bare (two pieces of roast beef sandwich meat, leftover turnip fries and ketchup, piece of oatmeal raisin and nut bread from the Bluebird Market.)
3rd challenge…Get there. I’m really not feeling so good, my back has been hurting for a week. Need encouragement…My daughter agreed to swim with me tonight. Since she used to be on the swim team, that really helped.
Result: It was fun! I swam the first length and felt great! Then on the way back, I started breathing heavy and thinking maybe I started out too fast, and I had better not try to keep up the same pace as my daughter. Second lap was harder. Needed more rest in between, but I finished the 3 laps. My legs were a little weak getting out of the pool.
Now, getting home. I can feel it. My right arm hurts a bit. Using new muscles. Did I mention I have not swum in over a year?
Tomorrow’s challenge is to bike for 10 minutes. Silly me, “I can do that.” Now, I’m starting to think about that….
Hey, as you can see I really need your support. Would you post me a word of encouragement?
The Wellness Lady Explores Eating Fresh and Local Foods with the Bluebird CSA
| January 18, 2010 | Posted by admin under Nutrition, Recipes |
This week, I’ve signed up for the Bluebird CSA. Yes, that’s what I said, “What’s a CSA?’ It is a cooperative partnership between our local rural farmers and the community. We have purchased a share box which will arrive next week. Whatever the farmers produce, we will get a share. Since it is winter, it may have turnips, collards, cabbage, onions, as well as local honey and fresh baked breads. I can’t wait to see what we’ll get.
Every family deserves to know his farmer. Do you know yours?
We’ll Pick Up Our CSA Share Saturday!
The challenge will be what to do with our fresh foods. We won’t know what we are getting until Saturday when we pick up our CSA Share Box. I’ve been advised by Patti of the Bluebird Market that she’ll have recipes posted for the vegetables we get. One idea she gave us last week for the turnips we purchased at the market was Turnip Fries.
We went online and found out they are lower in calories and carbs than potatoes. They have a lower glycemic index and offer lots of Vitamin C. So my husband, the pizza doctor, cooked up some healthy french fries using turnips. We hosted a “Fresh and Local” dinner party and our guests were pleasantly surprised at how good they were. “They are better than regular french fries,” one guest said.
Will You Join Us in our Journey to Eat Fresh and Local?
This will be my heart over the next few weeks. There is a lot I want to learn and share as I experience this. These turnip fries have opened a new door for healthy eating for me and my family. Join me on this journey. Check back next Saturday and see what we get in our CSA box. Then I’ll post what we do with everything and the nutritional benefits of the fresh and local foods.
Follow me on twitter!
http://pizzadoctor.wordpress.com
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How to Make Healthy French Fries Using Turnips
| January 17, 2010 | Posted by admin under Children's Health, Exercise, Natural Cleaning Products, Nutrition, Recipes, Stress Relief, Supplements, Uncategorized |
I just never dreamed I would try this, but since we’ve been adding more fresh, local vegetables to our diets we needed an idea for turnips. Frank Mason of the Bluebird Market suggested we try Turnip Fries. Since my husband (AKA Pizza Doctor) is the main cook in our home, he got the recipe and tried it out. I was skeptical, but once I tried them…I was impressed.
We recently had a “Fresh and Local” dinner party and served them.
Pizza Doctor’s Recipe for Turnip Fries
Turnip Fries are doctored up from potatoes for a healthy alternative by the Pizza Doctor.
4 turnip roots, cut into strips (skins on)
2 tbs extra virgin olive oil
seasoning (chipotle powder, paprika, pepper, and sea salt)
Wash turnips well. Slice and then cut slices into thin strips in the manner of a French Fried potato. Toss in extra virgin olive oil and sprinkle with sea salt and pepper and other seasonings of choice. Pan sear and gently stir fry over medium heat until the turnip is cooked through and soft. If you would like turnip fries crispy on the outside, just before removing from the pan, turn up the heat and stir as they brown. Season with your favorite seasonings. Optional: Serve with Crystal hot sauce or Heinz Ketchup.
Health Benefits of Turnips
From EveryNutrient.com
Turnips are a “starch” vegetable, but provide only one third the amount of calories as
an equal amount of potatoes. Turnips provide an excellent source of vitamin C, fiber,
folic acid, manganese, pantothenic acid, and copper.
From NaturesBounty.com
Turnip, 1 cup (135g) (raw, cubes)
Calories: 35
Protein: 1.17g
Carbohydrate: 8.1g
Total Fat: 0.13g
Fiber: 2.3g
*Excellent source of: Vitamin C (27.3mg)
Potatoes have a very high glycemic Index and Turnips have a low glycemic index. Go for health!
Other Turnip Recipes
Farmer Bob’s Fried Turnips and Potatoes
Resources
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Shaklee’s Get Clean Products Featured on Rachel Ray
| December 12, 2009 | Posted by admin under Natural Cleaning Products |
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