Whew, it's been a long hiatus! Since posting last, I've started a new job, moved to Florida and my son turned 1-years-old! I'm about to hit my 25th birthday and more-and-more the reasons I started this blog are creeping back into my subconscious.
Here are five quick ways you can instantly improve the quality of food you're putting into yourself and your family.
*Whole Grains for Refined Grains
This has to be the easiest and most overlooked substitution most Americans are not making. While "whole grain" is becoming en vogue to put on cereal boxes, cracker boxes, and numerous other foods, most Americans aren't making the choice to switch over full time.
Meanwhile, many are confused by claims of "Multigrain" which usually just means refined whole wheat flour is added to refined white flour.
Next time you're at the store, look for bread that has 100% whole grains--Sara Lee, Arnold's, and Pepperidge Farms are good choices. My family loves Nature's Pride.
If you're handy in the kitchen, do your own baking! Use whole wheat flour in place of white flour in bread, cookies, muffins, cakes, and so much more!
It isn't JUST break either. Try brown rice instead of white rice! Add bulgur, barley, couscous, quinoa, and wild rice to your cooking repertoire.
*Switch Out That Mayo!
If you're not a fan of mayonnaise or Miracle Whip, don't start. What was once a beautiful french sauce has turned into one of the worst case of empty fat and calories in the American diet! Take the KFC Double Down or the BK Double Whopper...take off the Mayo and even those monstrous creations lose a couple hundred calories!
Making your own mayo is a great alternative and it really isn't that hard (if you have a food processor.) It also tastes MUCH better than the store bought stuff--mostly laden with soybean oil. You can even add your own herbs, spices, or other flavorings to the mix.
If you have to use the store bought stuff, try varieties make with Olive Oil or Canola Oil, you're not sacrificing much taste but the calorie load is lighter and you're getting a better kind of fat.
When making sauces, use plain yogurt or low-fat sour cream for a great substitute!
Of course, the best option is good old mustard.
*Sweet Potatoes For White Potatoes
(And both for mashed potatoes, fries, or tater tots!)
Sweet potatoes are like little delicious multivitamins. As a side dish, most people do much much worse.
But, although Sweet Potatoes have less calories, more vitamins A and C, and more fiber than their Idaho counterparts, white potatoes aren't that bad of a nutrient packed snack either. However what people do to potatoes (frying them, covering them in butter, or pre-drying and flaking them) has given them a bad wrap.
Take a potato, a whole one, poke a whole in it and stick it in a 450 degree oven until it is done. At that point, you have an almost perfect palette--salsa, guacamole, flavored sour cream (or plain yogurt!) chili, broccoli and cheese and a host of other options taste great!
And, for heaven's sakes, eat the skin!
*Eggs for whatever you're eating for breakfast
Bagels, donuts, croissants, and sugar-filled cereal are just some of the ways to start the day off very very wrong. Eggs on the other hand are quick, easy, and able to supplement a host of other healthy ingredients.
A piece of whole grain toast, wrap, or pita can be the perfect landing spot for an egg scrambled (in olive oil) with diced onions, peppers, mushrooms, avocado, garlic, or all of the above!
Eggs in themselves are perfect little breakfast nuggets with protein, good cholesterol, Omega 3's, Lutein, Choline, and so much more. If you eat eggs a lot, consider the switch to Eggland's Best or another brand of vegetarian-fed eggs. They have more of the good stuff and less calories and fat!
*Other forms of protein for meat
Calm down, I'm not asking you to go vegan...just think about doing it once a week. Meatless Monday's is a great fad that is starting to pick up steam in foodie circles, and there are a ton of health-related and environmental reasons to think about doing it. It also can ease the strain on your wallet as well.
Don't think you're giving up on protein though! Black beans, pinto beans, garbonzo beans (chickpeas), green peas--and yes, even tofu--are delicious sources of protein.
A quick stir fry with broccoli, peppers, onions, mushrooms, and peas is just as delicious as one that also adds beef or chicken. Serve it over brown rice for even more protein and nutrients!
Keep it Chinese flavored and make fried rice with the above ingredients and an egg or two.
Or, use diced sweet potatoes instead of chicken as a base for a great veggie-packed curry!
A quick whole wheat pasta with marinara is a great fall back, or go all out with eggplant parmesan (baked, not fried).
Use the weekend to plan your Monday meal. Go to your grocery store or a farmer's market and pick something cheap and in season and start brainstorming delicious recipes. Pretty soon, you will find yourself excited for Monday dinners and even inadvertently going meatless other nights of the week!
More on Meatless Mondays in the future! Stacey and I have been enjoying them for months now!
I hope this list helps, what other great substitutions have you made for your family?
Tuesday, December 7, 2010
Wednesday, January 6, 2010
Sardines: Epic Fail
So, sardines aren't what I had hoped.
First the good, sardines are a wonderful source of Omega-3 fatty acids and, what's more, they are relatively free in mercury--if you buy the right kind.
The last two days have been a learning journey into the world of sardine canning. Basically, buy the stuff from Europe and you'll be fine. Anything "American" is from China or Thailand. And...technically, not really Sardines.
Sardines, from the Nordic area of the world are a small fish called Brisling. A fish that is small, not very fishy, and (from personal experience) tastes a lot like tuna.
However, about 12 different fish are commercial sold as "Sardines." All of them containing less of the healthy stuff (fats and minerals) and much much MUCH more of the bad stuff (mercury).
I had a recipe for a "Sherried Sardine & Avacado Toast." Lots of healthy goodness...not so tasty.
The taste was like eating a tuna fish sandwich without any mayonnaise. It was horrible but it took a lot of Tabasco to get it down. Only time in my life I enjoyed the fresh veggies on my plate more.
Hope is there though. It tasted enough like tuna that some tinkering with the recipe could have promise. Sardines, good sardines, aren't cheap. But, for the health benefits, replacing one meal every week or so could be done.
Just not that same recipe...never again.
First the good, sardines are a wonderful source of Omega-3 fatty acids and, what's more, they are relatively free in mercury--if you buy the right kind.
The last two days have been a learning journey into the world of sardine canning. Basically, buy the stuff from Europe and you'll be fine. Anything "American" is from China or Thailand. And...technically, not really Sardines.
Sardines, from the Nordic area of the world are a small fish called Brisling. A fish that is small, not very fishy, and (from personal experience) tastes a lot like tuna.
However, about 12 different fish are commercial sold as "Sardines." All of them containing less of the healthy stuff (fats and minerals) and much much MUCH more of the bad stuff (mercury).
I had a recipe for a "Sherried Sardine & Avacado Toast." Lots of healthy goodness...not so tasty.
The taste was like eating a tuna fish sandwich without any mayonnaise. It was horrible but it took a lot of Tabasco to get it down. Only time in my life I enjoyed the fresh veggies on my plate more.
Hope is there though. It tasted enough like tuna that some tinkering with the recipe could have promise. Sardines, good sardines, aren't cheap. But, for the health benefits, replacing one meal every week or so could be done.
Just not that same recipe...never again.
The List
Alton Brown composed a list of things he ate daily, at least three times a week, once a week and never in the course of his 50lbs of weight loss.
Notice the daily list are all foods that were also listed below as foods high in antioxidants. Those same foods are also super high in vitamins and minerals as well as fiber. More on each of those food groupings in later articles.
Going to eat one of my weekly yogurts...
Daily
- Fruits
- Whole Grains
- Leafy Greens
- Nuts
- Carrots
- Green Tea
3 times a week
- Oily Fish
- Yogurt
- Broccoli
- Sweet Potato
- Avocado
Once a week
- Red meat
- Pasta
- Dessert
- Alcohol
NEVER!
- Fast Food
- Soda
- Processed meals/frozen dinners
- Canned soup
- "Diet" anything
Eat breakfast every day, no exceptions.
Notice the daily list are all foods that were also listed below as foods high in antioxidants. Those same foods are also super high in vitamins and minerals as well as fiber. More on each of those food groupings in later articles.
Going to eat one of my weekly yogurts...
Daily
- Fruits
- Whole Grains
- Leafy Greens
- Nuts
- Carrots
- Green Tea
3 times a week
- Oily Fish
- Yogurt
- Broccoli
- Sweet Potato
- Avocado
Once a week
- Red meat
- Pasta
- Dessert
- Alcohol
NEVER!
- Fast Food
- Soda
- Processed meals/frozen dinners
- Canned soup
- "Diet" anything
Eat breakfast every day, no exceptions.
Superfood of the Day: Pomegranates
Leave it to Americans to take a great thing and absolutely ruin it.
A Google search for pomegranates will turn up just as many products to buy as it will information. The juice, once found only in health food stores, is ubiquitous and can be found in powder and pill form just as readily.
Pomegranates and their juice are loaded with antioxidants. Those little super nutrients can lower levels of LDL (bad cholesterol), and stop blood platelets from clumping together in arteries--preemptively stopping blockages (like aspirin).
The antioxidants in pomegranates have also showed promise in combating all forms of cancer, arthritis, and even E.D. (for all you older male readers out there). Pomegranates can also help damaged cartilage from further deterioration.
The problem is, Americans have ruined it. It's commercialized now which means plenty of people see the hype and believe a glass of "Pom" is a cure all. Let's get this straight, if you're eating Big Macs and not exercising, pomegranate juice isn't going to help one bit.
Other antioxidant loaded juices include Acai Berry, Blueberry, Cherry, Cranberry and Concord Grape. Other food sources include beans (the darker the better), apples (red delicious is the best...eat the skin!), spinach, broccoli, almonds, walnuts, and oats.
When using the juice, look for 100% juice options. My personal favorite is Old Orchard (a Michigan product). Cheap mixes like Pom-Blueberry and Pom-Cherry ease the bitterness. Mix a tablespoon into a smoothie or even a cup of yogurt to make the supply last longer.
8oz a day has shown to have wonderful affects on the heart so feel free to down a small glass daily. Any more than that though and you're probably just falling into the hype.
A Google search for pomegranates will turn up just as many products to buy as it will information. The juice, once found only in health food stores, is ubiquitous and can be found in powder and pill form just as readily.
Pomegranates and their juice are loaded with antioxidants. Those little super nutrients can lower levels of LDL (bad cholesterol), and stop blood platelets from clumping together in arteries--preemptively stopping blockages (like aspirin).
The antioxidants in pomegranates have also showed promise in combating all forms of cancer, arthritis, and even E.D. (for all you older male readers out there). Pomegranates can also help damaged cartilage from further deterioration.
The problem is, Americans have ruined it. It's commercialized now which means plenty of people see the hype and believe a glass of "Pom" is a cure all. Let's get this straight, if you're eating Big Macs and not exercising, pomegranate juice isn't going to help one bit.
Other antioxidant loaded juices include Acai Berry, Blueberry, Cherry, Cranberry and Concord Grape. Other food sources include beans (the darker the better), apples (red delicious is the best...eat the skin!), spinach, broccoli, almonds, walnuts, and oats.
When using the juice, look for 100% juice options. My personal favorite is Old Orchard (a Michigan product). Cheap mixes like Pom-Blueberry and Pom-Cherry ease the bitterness. Mix a tablespoon into a smoothie or even a cup of yogurt to make the supply last longer.
8oz a day has shown to have wonderful affects on the heart so feel free to down a small glass daily. Any more than that though and you're probably just falling into the hype.
Supplements
I'm wary of pills.
My father was a walking health store. He spent roughly $3 a day on vitamins/minerals/herbs/etc--bought mostly from the dollar store. He always checked with his doctor and studied the medicine behind these supplements.
Garlic, Fish Oil, St. John's Wort, yadda yadda yadda.
My father also died of cancer so there is certainly at least one case of the vitamins and minerals not working.
After years of "thinking about" taking some sort of health boosting regimen and wasting half used multivitamins, I've taken the leap.
Here's my daily routine:
B-12: Due to my gastric bypass, my body doesn't absorb the stuff well. All of your bodies cells work better in the presence of B-12. B-12 deficiency can lead to senility, psychosis, and a general break down of your bodies immune system.
Multivitamin: Again, because of my bypass, my body doesn't do absorption very well. So, in addition to all the fats and sugars my body misses, it also misses important vitamins. The multivitamin is a catch all. For me, it needs to be chewable...the whole lack of stomach acid thing.
Fish Oil: Cold water fish oil is one of the highest (and best) sources of Omega-3 fatty acids. In addition to increasing the levels of Omega-3s in my daily life, I have also decided to supplement them. Omega 3's help brain function, heart health, chronic pain, and protect from cancer.
Fiber w/ Calcium: Two of the most important supplements for weight loss now come together in a handy little package. Fiber helps in so many ways I will simply post the link. Calcium we all know, helps your bones...but did you also know if helps weightloss? Calcium inhibits the ability for fat molecules to bond. I've gone the Benefiber route and stir the tasteless mixture into water to take the rest of the morning routine.
Each of those above nutrients are things conscientiously already planned into a well balanced eating routine. Rather than trusting in pills and powders to "make everything all right." I think the best course of action is to identify what your body needs and make sure you're getting enough of it.
What are you guys taking?
My father was a walking health store. He spent roughly $3 a day on vitamins/minerals/herbs/etc--bought mostly from the dollar store. He always checked with his doctor and studied the medicine behind these supplements.
Garlic, Fish Oil, St. John's Wort, yadda yadda yadda.
My father also died of cancer so there is certainly at least one case of the vitamins and minerals not working.
After years of "thinking about" taking some sort of health boosting regimen and wasting half used multivitamins, I've taken the leap.
Here's my daily routine:
B-12: Due to my gastric bypass, my body doesn't absorb the stuff well. All of your bodies cells work better in the presence of B-12. B-12 deficiency can lead to senility, psychosis, and a general break down of your bodies immune system.
Multivitamin: Again, because of my bypass, my body doesn't do absorption very well. So, in addition to all the fats and sugars my body misses, it also misses important vitamins. The multivitamin is a catch all. For me, it needs to be chewable...the whole lack of stomach acid thing.
Fish Oil: Cold water fish oil is one of the highest (and best) sources of Omega-3 fatty acids. In addition to increasing the levels of Omega-3s in my daily life, I have also decided to supplement them. Omega 3's help brain function, heart health, chronic pain, and protect from cancer.
Fiber w/ Calcium: Two of the most important supplements for weight loss now come together in a handy little package. Fiber helps in so many ways I will simply post the link. Calcium we all know, helps your bones...but did you also know if helps weightloss? Calcium inhibits the ability for fat molecules to bond. I've gone the Benefiber route and stir the tasteless mixture into water to take the rest of the morning routine.
Each of those above nutrients are things conscientiously already planned into a well balanced eating routine. Rather than trusting in pills and powders to "make everything all right." I think the best course of action is to identify what your body needs and make sure you're getting enough of it.
What are you guys taking?
Tuesday, January 5, 2010
Day One
Talk about sleeping on a good idea.
I watched "Live and Let Diet," the 1/4/10 episode of "Good Eats" about 24 hours prior to this writing. By the time morning came, I was truly ready to stop procrastinating this whole eating right thing.
----
Breakfast: Smoothie w/ lowfat milk, banana, cherries, blueberries, raspberries, strawberries, flaxseed; Coffee
----
As I whipped out the blender, I'm not sure my wife, Stacey, realized how serious this had become. We had been eating slightly better, as a family, for sometime. Stacey knew that whatever she put in her mouth eventually would get to our son, Joshua, and had been the driving force behind some better eating habits.
I didn't follow suit.
Meals were (on average) much more nutritious. However, breakfast was often skipped, portion size was out of control, snacking was constant. Perhaps worst of all was a new penchant (inherited from my father) of snacking late at night.
As Stacey and I downed our smoothies, I told her of Alton Brown's weightloss and his plan of nutrient dense eating. Basically, the plan is to take in nutrient rich foods over energy (calorie) rich foods.
Think of it this way: a 100 calorie portion can be a snack pack of crackers, a quarter of a doughnut or a heaping bowl of minestrone soup.
Which do you think is better?
---
Lunch: Baked Lemon Pepper Fish with Spinach, Tomatoes, Black Beans; Cucumber Slices; Pasta with Broccoli; Sweet Potato
---
First off, let me explain that the last two pieces of that menu were leftovers and very small portions of the meal itself. Still, the meal was satisfying on numerous levels. Most of all, a variety of nutrient rich vegetables was the centerpiece along some lean protein--a great way to frame any meal.
These are the meals that need to define how I eat.
No more Hamburger Helper or meat and cheese sandwiches. No more days when I can't remember what the last fruit I ate was. No more days of eating "lunch" over a two hour period of Law and Order viewing.
The TV stayed off for most of today. The iPod has a lot of new music on it thanks to generous donations by my wife and father-in-law to my eclectic selection. While we jammed out to tunes, new and old, I studied.
In the coming days, I will lay out Alton's list, which I will be following with very few exceptions. I will also begin to showcase my list, of nutrient dense "superfoods" which will begin to shape my changing diet.
The lists hang on the fridge as a reminder, Stacey was kind enough to re-do the sheets in her much neater hand writing.
---
Snack: Half an orange; Carrot sticks; Green tea
---
I always grab a snack as I head to work. Driving to Mankato and sitting through a Taekwando lesson makes a person very very hungry--especially when it will be at least 6, if not 6:30 before supper.
Today was a stark contrast to normalcy. On my worst days, Kwik Trip's cheese-filled breadsticks or cheese curds would tide me over...usually accompanied with diet soda or a diet Red Bull.
The snack was as much a victory as the lunch meal.
---
Dinner: Massad's Mediterranean Grill 1/2 Roasted Veggie Wrap; Water
---
Dinners are going to be tricky. On a normal week, two or three of my nighttime meals will be eating out--part of the job. This means a steady flow of Burger King, KFC, and the like. Tonight was a major win in the form of a vegetarian entree from the River Hills Mall food court.
Romaine Lettuce, Tomatoes, Cucumbers, Onions, Asparagus, and other vegetables tossed with feta cheese and vinaigrette dressing is worlds more nutrient dense than any Chinese food I would have purchased on a normal trip to a food court.
And, it was delicious.
Details of the introductory "diet" shopping trip tomorrow.
I watched "Live and Let Diet," the 1/4/10 episode of "Good Eats" about 24 hours prior to this writing. By the time morning came, I was truly ready to stop procrastinating this whole eating right thing.
----
Breakfast: Smoothie w/ lowfat milk, banana, cherries, blueberries, raspberries, strawberries, flaxseed; Coffee
----
As I whipped out the blender, I'm not sure my wife, Stacey, realized how serious this had become. We had been eating slightly better, as a family, for sometime. Stacey knew that whatever she put in her mouth eventually would get to our son, Joshua, and had been the driving force behind some better eating habits.
I didn't follow suit.
Meals were (on average) much more nutritious. However, breakfast was often skipped, portion size was out of control, snacking was constant. Perhaps worst of all was a new penchant (inherited from my father) of snacking late at night.
As Stacey and I downed our smoothies, I told her of Alton Brown's weightloss and his plan of nutrient dense eating. Basically, the plan is to take in nutrient rich foods over energy (calorie) rich foods.
Think of it this way: a 100 calorie portion can be a snack pack of crackers, a quarter of a doughnut or a heaping bowl of minestrone soup.
Which do you think is better?
---
Lunch: Baked Lemon Pepper Fish with Spinach, Tomatoes, Black Beans; Cucumber Slices; Pasta with Broccoli; Sweet Potato
---
First off, let me explain that the last two pieces of that menu were leftovers and very small portions of the meal itself. Still, the meal was satisfying on numerous levels. Most of all, a variety of nutrient rich vegetables was the centerpiece along some lean protein--a great way to frame any meal.
These are the meals that need to define how I eat.
No more Hamburger Helper or meat and cheese sandwiches. No more days when I can't remember what the last fruit I ate was. No more days of eating "lunch" over a two hour period of Law and Order viewing.
The TV stayed off for most of today. The iPod has a lot of new music on it thanks to generous donations by my wife and father-in-law to my eclectic selection. While we jammed out to tunes, new and old, I studied.
In the coming days, I will lay out Alton's list, which I will be following with very few exceptions. I will also begin to showcase my list, of nutrient dense "superfoods" which will begin to shape my changing diet.
The lists hang on the fridge as a reminder, Stacey was kind enough to re-do the sheets in her much neater hand writing.
---
Snack: Half an orange; Carrot sticks; Green tea
---
I always grab a snack as I head to work. Driving to Mankato and sitting through a Taekwando lesson makes a person very very hungry--especially when it will be at least 6, if not 6:30 before supper.
Today was a stark contrast to normalcy. On my worst days, Kwik Trip's cheese-filled breadsticks or cheese curds would tide me over...usually accompanied with diet soda or a diet Red Bull.
The snack was as much a victory as the lunch meal.
---
Dinner: Massad's Mediterranean Grill 1/2 Roasted Veggie Wrap; Water
---
Dinners are going to be tricky. On a normal week, two or three of my nighttime meals will be eating out--part of the job. This means a steady flow of Burger King, KFC, and the like. Tonight was a major win in the form of a vegetarian entree from the River Hills Mall food court.
Romaine Lettuce, Tomatoes, Cucumbers, Onions, Asparagus, and other vegetables tossed with feta cheese and vinaigrette dressing is worlds more nutrient dense than any Chinese food I would have purchased on a normal trip to a food court.
And, it was delicious.
Details of the introductory "diet" shopping trip tomorrow.
Prologue
Welcome, I'll assume, for the moment that most of you know me. If this blogging attempt hits the "big time," I'll fill in more details later. Hopefully, if that happens, Amy Adams can play me in the ensuing motion picture.
The basics: Mike Schottey, victim of self-imposed bad eating habits and a sedentary lifestyle. Lifelong obese American. Failure at fad diets and even gastric bypass (more on that at a later date).
The mission: achieve a sustainable lifestyle--a true "Diaeta"--by changing the way me and my family shops, cooks, eats and thinks about food as well as exercise.
The inspiration: As a erstwhile "foodie," my hobbies of cooking, food shopping, and eating have been long misused. Food Network host, Alton Brown, recently lost 50lbs--not by going on a diet but by changing his diet. America, there is a difference. His episode "Live and Let Diet," on 1/4/10 was truly an inspiration.
The key is not to think about diet in terms of "Grapefruit Diet," "Cabbage Soup Diet," "Atkins Diet," etc. The key lies within my wealth of Latin knowledge. Diet comes from the Latin, "Diaeta" which means "way of life."
People often use the word diet in that manner only when talking about wildlife or indigenous tribes. Americans only go on diets when they have to. Expect more on "diets" at a later date.
My hope is that, as I have been inspired, this blog may also inspire at least one other. This space will house not only my completely narcissistic musings about food and exercise but also knowledge I've gained in my search, recipes, tips, and much much more. Eventually, I hope to have enough followers to actually get some discussion going.
Bon Appetit!
The basics: Mike Schottey, victim of self-imposed bad eating habits and a sedentary lifestyle. Lifelong obese American. Failure at fad diets and even gastric bypass (more on that at a later date).
The mission: achieve a sustainable lifestyle--a true "Diaeta"--by changing the way me and my family shops, cooks, eats and thinks about food as well as exercise.
The inspiration: As a erstwhile "foodie," my hobbies of cooking, food shopping, and eating have been long misused. Food Network host, Alton Brown, recently lost 50lbs--not by going on a diet but by changing his diet. America, there is a difference. His episode "Live and Let Diet," on 1/4/10 was truly an inspiration.
The key is not to think about diet in terms of "Grapefruit Diet," "Cabbage Soup Diet," "Atkins Diet," etc. The key lies within my wealth of Latin knowledge. Diet comes from the Latin, "Diaeta" which means "way of life."
People often use the word diet in that manner only when talking about wildlife or indigenous tribes. Americans only go on diets when they have to. Expect more on "diets" at a later date.
My hope is that, as I have been inspired, this blog may also inspire at least one other. This space will house not only my completely narcissistic musings about food and exercise but also knowledge I've gained in my search, recipes, tips, and much much more. Eventually, I hope to have enough followers to actually get some discussion going.
Bon Appetit!
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