I was recently asked for advice on how to get a person's Triglycerides down. So I thought I would share the information on this blog.....
Like many Americans, I battle high cholesterol. I exercise, eat well and overall live a healthy lifestyle ... yet my numbers can reach up to 260 if i don't watch what I eat. Cholesterol and Triglycerides give our body the energy it needs. They basically sit and wait for you to burn enery so they can re-build your cells. However, if you don't burn the calories and fat they turn into high cholesterol and triglycerides.
In order to get these numbers under control, which I have done naturally, you need to monitor your diet and eliminate sugars. I love to bake and my cholesterol numbers prove it :( I find that my waist measurements directly relate to my cholesterol numbers. If I am not exercising and my waist fills out, even though I am not putting on weight, my cholesterol increases.
Overall, keeping your cholesterol numbers down fits my way of life. If you eat foods that come from the earth, your body can digest them. If your body can digest the food it is heathier and has less issues. Man made ingredients cause digestive problems increasing your risk for medical problems (in my opinion); allergies, high cholesterol, diabetes, obesity. Throw out that box and make your food from scratch!
Tips to keep your cholesterol down:
Keep foods that come from a box or package to a minimum
Try not to indulge on foods high in sugar, i.e. ice cream, pastry, baked goods
Don't eat refined carbs, eat whole grain bread, pastas, etc.
Eat grains versus refined carbs. i.e. eat oatmeal instead of cereal, eat quinoa instead of pasta. Grains come from the earth and are easier to digest than man made foods with additives and preservatives.
I drink apple cider vinegar tea daily, this has helped. It cleans my body of toxins and excess waste and also boosts my immune system.
Some people take fish oil, the studies show this helps. I do not take this.
Exercise most days of the week, and make sure you get your heart rate up!
Good Luck!
Friday, August 19, 2011
so many vegetables!
Do you ever wonder what to do with all of the extra vegetables in your fridge? I often need to clean out before my next CSA is delivered. This week I made a delicious concotion that was similar to a stuffed pepper and thought I would share!
First sautee the vegetables in olive oil. I used light green peppers, green peppers and an jalepeno (basically any peppers you have in the fridge), onion, garlic, and lots of diced tomatoes (I used everything I had, mostly cherry tomatoes)
In another pan I cooked 1 lb ground beef with 1 - 2 T worcestershire sauce and more garlic. This recipe would taste good with any protein, beans, chicken, you name it. But after eating chicken for 5 days I needed red meat :)
And in yet another pan I cooked 1/2 c quinoa with 1 1/4 c water. You cook quinoa like rice, bring the quinoa and water to a boil and then reduce heat and let cook for 10 - 15 minutes. i cook mine until the "eye" pops out but some people like theirs a little more crunchy.
Once everything is cooked add to one pan and let the flavors simmer for about 10 minutes or until you are ready to eat!
I just invested in a dishwasher which has greatly reduced my cleanup time :)
First sautee the vegetables in olive oil. I used light green peppers, green peppers and an jalepeno (basically any peppers you have in the fridge), onion, garlic, and lots of diced tomatoes (I used everything I had, mostly cherry tomatoes)
In another pan I cooked 1 lb ground beef with 1 - 2 T worcestershire sauce and more garlic. This recipe would taste good with any protein, beans, chicken, you name it. But after eating chicken for 5 days I needed red meat :)
And in yet another pan I cooked 1/2 c quinoa with 1 1/4 c water. You cook quinoa like rice, bring the quinoa and water to a boil and then reduce heat and let cook for 10 - 15 minutes. i cook mine until the "eye" pops out but some people like theirs a little more crunchy.
Once everything is cooked add to one pan and let the flavors simmer for about 10 minutes or until you are ready to eat!
I just invested in a dishwasher which has greatly reduced my cleanup time :)
Potato and Leek soup
I know soup is a little out of season but I had tons of potatoes to use up and got leeks in my CSA last thursday! Since I am not much of a soup person I decided to make a hearty soup, I believe that food should be chewed :) This soup was creamy and the potatoes added a heartiness to the soup. I picked up a loaf of crusty sourdough bread and it made this meal perfect!
1/2 c butter - next time I will use 1/4 c
a few medium leeks - I used about 8 small leeks
2 cloves garlic - I think I will double next time
1 T cornstarch
1 quart chicken or vegetable stock
4 cups peeled and diced potatoes - I used yukon gold and some red potatoes
2 cups cream/half and half/milk - I used 2% milk
salt and pepper
In a large pot over medium heat, melt the butter. Cook leeks with salt and pepper until soft (10 - 15 min). Add the garlic for about a minute, you will smell the garlic when it is done.
wisk in the cornstarch
wisk in the stock slowly
add the potatoes and bring to a boil
add the cream/milk and salt and pepper to taste
simmer until potatoes are soft, about 30 minutes
I ate about half and froze the other half for a cool fall dinner :)
1/2 c butter - next time I will use 1/4 c
a few medium leeks - I used about 8 small leeks
2 cloves garlic - I think I will double next time
1 T cornstarch
1 quart chicken or vegetable stock
4 cups peeled and diced potatoes - I used yukon gold and some red potatoes
2 cups cream/half and half/milk - I used 2% milk
salt and pepper
In a large pot over medium heat, melt the butter. Cook leeks with salt and pepper until soft (10 - 15 min). Add the garlic for about a minute, you will smell the garlic when it is done.
wisk in the cornstarch
wisk in the stock slowly
add the potatoes and bring to a boil
add the cream/milk and salt and pepper to taste
simmer until potatoes are soft, about 30 minutes
I ate about half and froze the other half for a cool fall dinner :)
whole chicken roaster in the slow cooker
Over the weekend I had a whole chicken that I needed to cook but didn't have the time to roast it in the oven as usual. Plus it's been a little warm here and I am trying not to use my oven if at all possible. So I decided to try it in the slow cooker. This chicken turned out AMAZING! The flavors steamed into the chicken meat and it was so tender it fell right off the one. YUM! And as usual, I used up the ingredients from my fridge. Here is what I did:
I cut up 2 onions and the "wild" celery (it was a dark green celery that is a little more bitter than celery you buy in the store) and layered it in the bottom of the slow cooker.
I cleaned out the cavity of the chicken and rinsed well.
I stuffed the chicken with a lemon, a lime, garlic cloves and tarragon. (again, using the ingredients I had in the fridge).
I covered the slow cooker with aluminum foil because the lid wouldn't fit and cooked for 8 hours.
Over the week we ate chicken in lots of ways; chicken with cous cous, chicken salad, chicken and mashed potatoes ... there were lots of leftovers since this was a 5 lb roaster which is quite large for a pasture raised chicken. Enjoy!
I cut up 2 onions and the "wild" celery (it was a dark green celery that is a little more bitter than celery you buy in the store) and layered it in the bottom of the slow cooker.
I cleaned out the cavity of the chicken and rinsed well.
I stuffed the chicken with a lemon, a lime, garlic cloves and tarragon. (again, using the ingredients I had in the fridge).
I covered the slow cooker with aluminum foil because the lid wouldn't fit and cooked for 8 hours.
Over the week we ate chicken in lots of ways; chicken with cous cous, chicken salad, chicken and mashed potatoes ... there were lots of leftovers since this was a 5 lb roaster which is quite large for a pasture raised chicken. Enjoy!
Saturday, July 23, 2011
Vinegar and Baking Soda
Have you ever thought about the effect of the cleaning supplies you use in your house? The effect of inhaling and touching those chemicals, the effect they have when they go down your drain, the effect they have on your pets and children when they eat off the counter or inhale the toxic chemicals? Most cleaners are full of chemicals you cannot even pronounce and are loaded with man made fragrance, what is man made fragrance? Your house may smell "clean" but what is in that smell?! Have you ever noticed that when you clean with certain cleaners you can actually taste them for hours after and your lungs hurt because of the smell, yikes! There are some studies that show that all of these chemicals are the reason that so many people are sick (disease, upper resp issues) and why there are increased allergies and asthma in children. These are among a few of the reasons I have chosen to go "green" with my household cleaners. It's very easy and economical. I suggest everyone give it a try, there is nothing to lose :)
I only have 2 cleaning supplies in my house, vinegar and baking soda. Vinegar is super cheap and can be used to clean almost anything in your house! It kills most germs and bacteria due to it's level of acidity and is environmentally friendly and safe for your children and pets. I add an essential oil when cleaning certain rooms, tea tree oil in the bathroom since it has anti-bacterial properties. And I add lemon grass oil when cleaning the kitchen for the wonderful scent and also because lemon helps fight grease. I make up a batch of Vinegar and water in a bucket and tackle each room 1 by one, I use a half water half vinegar solution and a few drops of the oil if I wish. I clean everything in the kitchen with this solution ... counter tops, light fixtures, switch plates, garbage can, polish stainless steel, the inside and outside of the fridge, microwave and stove, the floor, tables and chairs (they get messy with a 2 year old around), the cats drinking fountain, toilets, bathroom sink, tile, bathroom floor, the TV's (no oil), my leather furniture, stains on the carepet from cat barf, windows, mirrors, toys, outside toys and tables... you name it and I clean it with vinegar! The solution is non-toxic and won't leave a chemical smell in your house or contaminate your food :) I use baking soda in the sink and tub since I need the abrasive powder to help clean and remove stains. You can also use baking soda as a carpet deodorizer (way safer than the carper sprinkle most people use) and also use it to pull up stains - first dab with a vinegar water solution and then sprinkle with baking soda to pull the moisture and stain from the carpet. And when I need a little extra boost I use a locally made product that can also be used to treat stains and whiten whites, natural choices oxi-boost. As you can see, vinegar and backing soda have actually made cleaning a bit easier in my house. All you need are a few (very cheap) products on hand and you are armed to clean anything!
P.S. remember to dispose of your household chemicals safely, most cities have a dump or a collection site where you can get drop off unused cleaners or other household toxic materials.
I only have 2 cleaning supplies in my house, vinegar and baking soda. Vinegar is super cheap and can be used to clean almost anything in your house! It kills most germs and bacteria due to it's level of acidity and is environmentally friendly and safe for your children and pets. I add an essential oil when cleaning certain rooms, tea tree oil in the bathroom since it has anti-bacterial properties. And I add lemon grass oil when cleaning the kitchen for the wonderful scent and also because lemon helps fight grease. I make up a batch of Vinegar and water in a bucket and tackle each room 1 by one, I use a half water half vinegar solution and a few drops of the oil if I wish. I clean everything in the kitchen with this solution ... counter tops, light fixtures, switch plates, garbage can, polish stainless steel, the inside and outside of the fridge, microwave and stove, the floor, tables and chairs (they get messy with a 2 year old around), the cats drinking fountain, toilets, bathroom sink, tile, bathroom floor, the TV's (no oil), my leather furniture, stains on the carepet from cat barf, windows, mirrors, toys, outside toys and tables... you name it and I clean it with vinegar! The solution is non-toxic and won't leave a chemical smell in your house or contaminate your food :) I use baking soda in the sink and tub since I need the abrasive powder to help clean and remove stains. You can also use baking soda as a carpet deodorizer (way safer than the carper sprinkle most people use) and also use it to pull up stains - first dab with a vinegar water solution and then sprinkle with baking soda to pull the moisture and stain from the carpet. And when I need a little extra boost I use a locally made product that can also be used to treat stains and whiten whites, natural choices oxi-boost. As you can see, vinegar and backing soda have actually made cleaning a bit easier in my house. All you need are a few (very cheap) products on hand and you are armed to clean anything!
P.S. remember to dispose of your household chemicals safely, most cities have a dump or a collection site where you can get drop off unused cleaners or other household toxic materials.
CSA CSA CSA!
My CSA this week included lots of delicious summer foods ... tomatoes, lettuce, cucumbers, snap peas, onions, zuccini and red currants. This is the first time in a few weeks that I had to google a food! There are not many recipes out there for red currants since they are not a widely used food and from what I read they are tart. When all else fails I make muffins out of the unknown fruits in my CSA, stay posted to see how they turn out!
I also got a dozen fresh eggs and a bottle of maple syrup. These are in addition to my summer CSA.
This week I did not receive a chicken so you will see more vegetarian dishes and egg consumption. I do not believe in eating cow that has been fed GMO corn in a feedlot while standing in it's own poo, or meat from an animal that has been locked inside a dark building and injected with antibitics or hormones. I really enjoy the chicken share thru my CSA, 10 chickens are delivered over a 20 week "season". These are whole roaster chickens (which is why I eat a lot of chicken during those weeks) and are ~ 3.25/lb. The beef I eat comes from a peidmontese cow I purchased from Jeff Leen Farms in early spring which when all is said and done is ~7/lb. I also purchase meat from Outpost when I want something that I do not already have, like hotdogs, brats, chicken breasts/thighs. However, these meats tend to be a bit expensive and beans, farm fresh eggs, greek yogurt or good cheese tend to be a cheaper alternative. So this is why you will see that I eat some vegetarian meals and some meat meals. Plus it teaches my 2 year old food diversity which I feel is very important.
On the meal plan this coming week:
Black Bean and Cous Cous salad - my daughter LOVES cous cous so I think this will be a hit in the house. Plus I need to find a dish to pass for work and wanted to try something new. I like to bring something healthy for those of us who have certain food values :)
Red Currant Muffins
fresh salad
sauteed curly kale with garlic and parmesan
salsa chicken w/quinoa
spicy asian slaw
eggs, eggs and more eggs
lots of frsh summer fruit ... honey dew melon, blueberries, peaches :)
grilled beer and onion pork brats and zuccini from Outpost for my friend visiting from AZ
I also got a dozen fresh eggs and a bottle of maple syrup. These are in addition to my summer CSA.
This week I did not receive a chicken so you will see more vegetarian dishes and egg consumption. I do not believe in eating cow that has been fed GMO corn in a feedlot while standing in it's own poo, or meat from an animal that has been locked inside a dark building and injected with antibitics or hormones. I really enjoy the chicken share thru my CSA, 10 chickens are delivered over a 20 week "season". These are whole roaster chickens (which is why I eat a lot of chicken during those weeks) and are ~ 3.25/lb. The beef I eat comes from a peidmontese cow I purchased from Jeff Leen Farms in early spring which when all is said and done is ~7/lb. I also purchase meat from Outpost when I want something that I do not already have, like hotdogs, brats, chicken breasts/thighs. However, these meats tend to be a bit expensive and beans, farm fresh eggs, greek yogurt or good cheese tend to be a cheaper alternative. So this is why you will see that I eat some vegetarian meals and some meat meals. Plus it teaches my 2 year old food diversity which I feel is very important.
On the meal plan this coming week:
Black Bean and Cous Cous salad - my daughter LOVES cous cous so I think this will be a hit in the house. Plus I need to find a dish to pass for work and wanted to try something new. I like to bring something healthy for those of us who have certain food values :)
Red Currant Muffins
fresh salad
sauteed curly kale with garlic and parmesan
salsa chicken w/quinoa
spicy asian slaw
eggs, eggs and more eggs
lots of frsh summer fruit ... honey dew melon, blueberries, peaches :)
grilled beer and onion pork brats and zuccini from Outpost for my friend visiting from AZ
Wednesday, July 20, 2011
Meal Plan 7/21
Breakfast around 6:30 (30 minutes after my workout):
1 scoop outpost brand whey protein powder
1 banana
1 c unsweetened almond milk
Morning snack around 9:
½ c old fashioned oats
1/8 c walnuts
1 t brown sugar
Lunch around 11:30/12:
1 scoop outpost brand whey protein powder
1 banana
1 c unsweetened almond milk
Morning snack around 9:
½ c old fashioned oats
1/8 c walnuts
1 t brown sugar
Lunch around 11:30/12:
Black Beans, chicken, jasmine rice, 1/2 fresh squeezed lemon juice and cumin
sauteed patty pan squash in olive oil (that finishes up my farm share veggies from last week)
Afternoon snack 2/3:
1 c watermelon
1/2 c blueberries
1/2 c greek gods greek yogurt w/honey
1/4 c Outpost french vanilla almond yogurt
Dinner around 5:30:
2 Applegate uncured turkey hotdogs - http://www.applegatefarms.com/products/natural_turkey_dogs.aspx
not sure about fruit and veggie - waiting to see what's in my CSA!
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