Link Love Sundays

I generally don't post on the weekends - but I often find links around the web I've found I want to share in one way or another. They are more than likely on Clean Eating or nutrition - but occasionally will be off topic for this blog.

Welcome to Link Love Sunday!

1. Got a vacuum pack machine at home gathering dust on a back shelf? Haul it out to make salad last a long time - Salad in a Jar!

2. Prevention.com's list of 26 of the healthiest grocery store products ( careful, not all are Clean - but they are definitely better for you! )

3. If you've got kids at home and don't buy organic fruit - make the switch NOW to organic apples in particular!

4. I've been looking for lower body exercises that won't put too much strain on my tailbone; it's been sore for a long time now. Check out this series of exercises for belly, butt & thighs that removes the emphasis on the lower hips as the pivot point!

Thought For The Weekend

Safeway's Open Nature Fruit and Nuts Bars

In my continuing search for Clean snack bars to supplement mini-meals, I spied Safeway's organic brand, Open Nature, and their contribution to the natural bar market.

 

     I was really excited to try these - the ingredients are really CE. Simple and nothing I couldn't pronounce - my favorite! Each bar was on sale for $1 - normally I think they were $1.25 or $1.50.

Trail Mix Bar: Peanuts, Honey, Sunflower Seeds, Almonds, Pumpkin Seeds

Mixed Sesame Bar: Peanuts, Honey, Sesame Seeds, Raisins, Dried Cranberries, Almonds, Sun flower seeds, Pumpkins Seeds. 

( Sorry, I can't find the wrapper for the Cranberry bar - but similar low ingredient list! )

     These bars are soft and pliable from the honey - sticky but not cloyingly sweet from the honey, and perfect for a mid-afternoon mini-meal, or to stow in your desk for when a Sweet Attack hits. I think, however, these types of bars might not fair as well in the bottom of your purse, or in a gym bag or elsewhere they aren't protected. The bars bend easily, and I could see them becoming really dinged up and not particularly appetizing after being jostled around, waiting to be eaten. A desk drawer or pantry is better for these bars...

     Open Nature bars really satisfied. The only negative I'd see to these would be that each bar has 190 calories, and that 190 calories is packed into a decent sized, but small bar. While it did take me 5 or 6 bites to finish the bar, if you are a Clean Eater who tries to keep their mini-meals under 400 calories - keep this in mind. 

     These are also similar to KIND bars - whole nuts and fruits stuck together with a very light glaze of honey, so if you have had a KIND bar, you know what these Open Nature bars are like. 

     Safeways around the country will carry this "Open Nature" brand of organic bars. However, I'd also expect to find them at any Safeway Affiliated store: Carr's, Randall's, Tom Thumb, Dominick's, Von's, and Genuardi's.

Gross Foods - Do You Know What's In That? Part II

Another round of gross food additives. Perhaps I should label these posts "NSFWoH" - Not Safe For Work Or Home"

1. Castoreum:

Castoreum comes out of a beaver's behind -- it's extracted from their anal glands -- and is used to make artificial raspberry flavoring. Try not to think about that next time you order the diet raspberry tea. Found in: Artificially raspberry flavored products such as cheap ice cream, Jell-O, candy, fruit-flavored drinks, teas and yogurts.


2. TBHQ, A.K.A: Butane

 Turns out butane isn't just for lighters anymore - it's also an artificial antioxidant that they put it in chicken nuggets to keep them "fresh" tasting. So instead of your chicken nuggets being fresh, butane keeps them "fresh." Eating butane probably wasn't what you had in mind last time you lit up, got the munchies, and ordered those nuggets - but you'd have to be stoned to knowingly eat butane. Found in: Frozen, packaged or pre-made processed foods with long shelf lives such as frozen meals, crackers, chips, cereal bars and fast food.

3. Estrogen

 Regular milk is full of hormones used by the milk industry to keep the cows knocked up and lactating all year round. Sound gross? It is. That's how it is done. A pregnant or nursing cow produces milk. A non-pregnant cow does not. So when you drink regular milk you take a shot of hormones with it. Found in: All non-organic dairy, so organic is recommended. It does not have these hormones.


4. Spinach Dust

Think that green sheen on your veggie snacks is giving you your daily serving of vegetables? Think again. That's just powdered spinach dust, which is spinach that has been dehydrated and sucked dry of its nutritional value. So the upshot is that green sheen is about as nutritious as actual dust. Found in: "Healthier" vegetable flavored snack foods.

 5. Antifreeze

( Pic very large so you can see "Propylene Glycol" as an ingredient just after cottonseed oil. )

Antifreeze is used in cars, pills, cosmetics, deodorant, moisturizer...and, in a way, food! It keeps your car from freezing over, your moisturizer moist, and your fat-free cookie dough ice cream creamy, smooth and juicy. If it's good enough for your SUV it's good enough to eat, right? Right?? Right??? Found in: Cake mix, salad dressings, low-fat ice creams and dog food.

6. Wood Pulp: Vanillin

 Vanillin, which is a byproduct of the pulp industry, is used as an artificial vanilla flavor. Ester of wood rosin, which comes from pine stumps, is in citrus-flavored sodas to keep the citrus flavor evenly distributed through the can . Found in: Artificially flavored yogurt, baked goods, candy and sodas





Thanks, Food Republic.

Clean Eating To Lose Weight

After a physically and emotionally challenging weekend...my brain is a bit on the fried side - so this week, please excuse that the blog might be a bit light in the new or remotely interesting content area. I hope you understand. 

I found this little jpg on Pinterest a few days ago, and it struck me - how simple and straight forward the bullet points...but also, how close to Clean Eating this actually is. Just about every one of these 15 points is a constant in Clean Eating. No wonder you'll lose excess weight by adopting Clean Eating.

5 Clean Foods You Should Be Eating Daily For Higher Energy Levels

     Eating Clean naturally gives your body a boost of energy - you are powering the machinery of your body with "high test" good quality fuel. Of course it will run at peak efficiency and performance. But do you ever find yourself tired mid-afternoon?  Everything is about balance - eating the right foods at the right times to lift your physical and mental processes above and beyond where you are now.

 Try incorporating these 5 Clean foods into your diet on a regular, if not daily basis.


1. Citrus

 Citrus is loaded with Vitamin C which your body needs to make a compound called carnitine. Carnitine shuttles fats in to the muscles where it can be used for energy - and when you use fats for fuel instead of glucose ( sugar! ), you can exercise for longer periods of time without feeling overly fatigued. A win-win all around!  Try adding lemon or lime juice to salad dressings you make, add them to your water or tea, or top salads and cereal with mandarin or clementine sections.

2. Oatmeal ( Steel cut or Regular )

 Whole grains are loaded with stress reducing B vitamins and soluble fibers ( the kind your body can digest! ) to offer more sustained energy than the refined grains in cold cereal or white bread toast. Oatmeal breaks down into the type of energy you actually can use in your body, If you don't need the carbs in oatmeal right away, your body will store up to 400 calories of the excess in your liver as glycogen, a molecule that acts like an energy reserve. Huh - a fun fact! Try eating oatmeal a few times a week with apples, cinnamon, and almond slivers.

3. Eggs

 Eggs have gotten a bad rap for a long time due to their high cholesterol content. However, they consistently outrank milk, beef, whey, and soy in terms of their protein quality. Make sure to eat the yolk, too - it is high in choline, a nutrient show to be critical in memory and thought processing. ( Perhaps I need to swim in a sea of egg yolks... ) Every weekend, boil a dozen eggs so they are ready to be popped into lunch bags, or incorporated into mid-afternoon mini-meals.


4. Tea

Sipping a caffeinated tea throughout the day can help you think more clearly, and according to the newest research, tea drinkers have the lowest risks of age-related dementia. When paired with caffeine, the L-theanine in tea increases alertness, reaction time, and memory far more than coffee.If you find yourself flagging while at work or having trouble focusing, reach for a tea bag.


5. Yogurt

The combination of protein and calcium in yogurt not only helps with focus, but it keeps you strong by maintaining muscle mass and many studies conclude yogurt assists in weight loss. Along with the well known yogurt/dairy attributes of protein, calcium, and Vitamin D - it is also a great source of potassium, phosphorus, zinc, and probiotics. Probiotics help boost your immunce system, so you are better able to fight off illness. Keep plain or vanilla Greek yogurt in the fridge at all times. Stir in a dab of honey, chopped fruit, even a few teaspoons of Dutch process cocoa. Eat with strawberries for an additional zap of Vitamin C ( as outlined in the Citrus section above! )




Special Thanks to LiveRight Magazine for some of the more scientific bits in this post!

Quote of the Day : Be a Verb

“We are not nouns, we are verbs. I am not a thing — an actor, a writer — I am a person who does things — I write, I act — and I never know what I am going to do next. I think you can be imprisoned if you think of yourself as a noun.”

— Stephen Fry

Tanga.com: Oxygen Magazine for $4.99 / Year!

 Tanga has a terrific opportunity today if you are Eating Clean and want to add exercise and weightlifting to your health regime, or you are already doing both and need some extra encouragement!  Today, Oxyen Magazine is only $4.99 for a year's subscription after coupon code OXYGEN. This is a huge savings over the normal yearly newstand price for Oxygen of $60 a year! I've ordered Clean Eating Magazine from Tanga this way, and was extremely pleased with how quickly I got my first issue. I definitely recommend Tanga.

 If you are looking to get Oxygen Magazine - jump on it now! LOTS of Clean Eating tips, and a lot of really motivating exercise.


Edited to add: I believe in Tanga so much, I've added a box to my righthand sidebar, highlighting one of the daily magazine deals. Definitely worth your time and $$ to check that Tanga box daily!

Another Clean Food Group - The Fermented Group

   

      When was the last time that you ate something fermented? If you have no idea, you’re not alone! Most fermented foods are eaten in countries other than the United States. The fermented foods most often found in the American diet are yogurt, sauerkraut and sourdough bread. However, it may be time to try something new. Some research has shown that fermented foods can provide specific health benefits.


What are fermented foods?
Fermented foods are foods produced or preserved with the help of good bacteria. The fermentation process is commonly used in cultures throughout the world as a way to preserve food when not in season or not readily available. Fermented foods contain the beneficial bacteria culture, Lactobacillus acidophilus (a probiotic). This can be added to foods like milk and is naturally occurring in fruits and vegetables – the beneficial bacteria is in the soil.

When the bacteria feed on the starch and sugars found in many foods, the main byproduct is lactic acid, which inhibits the growth of other harmful bacteria that can cause foods to rot. Recent studies show that the lactic acid byproduct also helps aid digestion (especially with lactose or milk sugar), support immune function, increase nutritional value of foods (preserving), and provide an anti-inflammatory effect.

Fermented Foods Around the World

Balao-balao- originating in the Philippines, this is a fermented shrimp and rice mixture
Nham – fermented fresh pork, a staple in Thailand
Temph –fermented soybeans (formed into a patty or cake form), originated in Indonesia
Kimchi – spicy fermented cabbage, from Korea, used as a condiment or side dish
Gari – is made by fermenting cassava, a carbohydrate staple in African countries
Kefir – fermented milk, a popular drink in Russia and Europe
Magou – fermented maize (corn) porridge, a staple in South Africa


Adding Fermented Foods to Your Diet
Fermented foods are becoming more readily available in the US. You already eat a few fermented foods already - yogurt and perhaps sauerkraut. You shouldn't be drinking another fermented food - beer and wine ( I'm looking at you, KX! )

Want to add some others to your diet? :


Kimchi

Kimchi is a fermented spicy cabbage that is a staple food in Korea.  Just check the international foods aisle

· Serve with a lean protein and brown rice – mix in with rice or top meat with this spicy cabbage.
· Add a thin layer to a turkey sandwich for a spicy kick.
· Top a grilled burger or chicken with kimchi in place of cheese or as a topping.


Tempeh

Tempeh is fermented whole soy bean. It’s a great source of plant-based protein that has 0 grams of saturated fat and cholesterol.
· Grate and use in sauces or chili just as you would ground beef or turkey.
· Tempeh is similar to tofu in that it absorbs the flavors of whatever you’re cooking it with so don’t be afraid to use marinades, sauces and seasoning mixes. Tempeh works with kebobs on the grill, tossed in casseroles, scrambles, or even in a stir fry.


Kefir

Kefir is fermented milk. Less thick than yogurt and slightly creamier than milk, most people prefer to sip their Kefir like a smoothie. I tried kefir last year - and it's really different, and really good.

· Drink as is for a nice, refreshing beverage. Try the many varieties available in your local dairy aisle.
· Use Kefir to make a fruit smoothie or freeze in Popsicle molds or ice cube trays for a frozen treat.
· Pour over muesli or granola for a twist on breakfast.

What Can You Make With a Can of Black Beans?

Black beans are a staple pantry item for Clean Eaters - they are versatile, filling - and delicious. So...you've opened a can of black beans, and rinsed them to lower the sodium content. What next?

1. Warm black bean and orange salad

Warm Black Bean and Orange salad recipe


2. Black bean hummus with marinated peaches

Black Bean hummus with marinated peaches recipe


3. Black bean breakfast burritos

 

Black bean breakfast burritos ( just substitute a Clean whole grain wrap for the flour tortilla listed in the recipe! )

4. Chicken, Black Bean, and Spinach Enchiladas with Salsa Verde

Chicken, Black Bean, and Spinach Enchiladas  ( again, sub a whole grain wrap in place of the flour tortilla. )


5. Black Bean Taco Salad with Lime Vinaigrette

 

Black Bean Taco Salad with Lime Vinaigrette 

( don't like lime? The vinaigrette for this recipe is easily adapted to other flavors, like lemon, or a spicy chipotle pepper )

Gross Foods - Do You Know What's In That??

  Those fine folks over at Men's Health Magazine ( Eat This, Not That )  have put together this  list of 5 gross food additives. Additives you aren't aware of, and backing up my discussions about avoiding seafood that isn't locally ( USA ) sourced.

 Gross Food #5: Grain Products 

 Why it's gross: Many packaged breads and baked goods contain L-cysteine-a non-essential amino acid made from dissolved human hair (often from China) or duck feathers (mmmm). Food manufacturers use the ingredient as a commercial dough conditioner, meant to improve the texture of breads and baked goods.

Why it's bad: Eating something derived from the human body violates the religious and ethical beliefs of Muslims and vegans. Plus, eew! If you want to avoid ingesting hair and feathers-and really, who doesn't?-try eating unprocessed whole grains like oats and brown rice, and make your own baked goods whenever possible

Gross Food #4: Shrimp

 

 

Why it's gross: Depending on where your shrimp comes from, it could be tainted with chemicals used to clean filthy shrimp-farm pens. Just as disgusting, farmed shrimp from overseas is often full of antibiotics, mouse and rat hair, and pieces of insects (yummy!).



Why it's bad: Only about 2 percent of all imported seafood is inspected, meaning this nasty stuff is making its way onto your plate. Contaminated shrimp tends to come from critters imported from overseas shrimp farms, so if you're looking for safer-and more appetizing-options, choose domestic shrimp.

Gross Food #3: Salad Dressing

 

Why it's gross: Big food corporations often add the chemical titanium dioxide-commonly found in paints and sunscreens-to processed foods like salad dressing, coffee creamers, and canned icing to make them appear whiter.



Why it's bad: Titanium dioxide is a component of the metallic element titanium, a mined substance that's sometimes contaminated with toxic lead. Plus, most white dressings (like cream-based ranch) aren't great for you anyway. Both your health and your waistline will fare better if you go with an olive oil- or vinegar-based salad topper instead. Or, better yet, make your dressing at home.

 

Gross Food #2: Jelly Beans

 

 

Why it's gross: Many artificial food dyes-found in hundreds of everyday foods-are made from petroleum-derived materials. Food producers use these chemical dyes in cereals and candy to make them more "fun" for kids, in pickles to make them appear fresher, and in place of real ingredients in a variety of other packaged foods. Betty Crocker Carrot Cake Mix, for example, is actually a carrot-free product, with "carrot flavored pieces" cooked up from corn syrup and artificial colors Yellow 6 and Red 40.



Why it's bad: Orange and purple food dyes have been shown to impair brain function, and other dyes have been linked to ADHD and behavioral problems in kids, as well as brain-cell toxicity. And not only are these additives potentially hazardous, but they're also a rip-off! It's cheaper for food companies to use fake dyes in place of real ingredients, so you end up with food frauds like Tropicana Twister Cherry Berry Blast, a "juice" product without a trace of cherry or berry juice

Gross Food #1: Canned Mushrooms 

 

 

Why it's gross: The FDA legally allows 19 maggots—tiny, rice-shaped fly larvae that feast on rotting foods—and 74 mites in every 3.5-ounce can of mushrooms. Bon appetit!


Why it's bad: While maggots do have their place in the medical world—they can help heal ulcers and other wounds—most of us would agree that they don't have a place in our mouths. Opt for fresh mushrooms instead, and if you need another reason to ditch canned goods, consider this: Most are lined with bisphenol A (or BPA), a plastic chemical that causes unnatural hormonal changes linked to heart attacks, obesity, and certain cancers.

( Maura's note: Also - a lot of canned mushrooms are actually produced in China. No thanks! )

http://fitbie.msn.com/slideshow/5-grossest-things-youre-eating/slide/1

Think Eating Clean Is Expensive? Think Again...

Off Topic: My Son Has Received His Black Belt in Tae Kwon Do

Off topic, but a little motivation - if my 11 year old can stick with something long enough to achieve his goals...so can I.

Congratulations to my son, who has previously been referred to as "Tidbit" elsewhere online. He's no Tidbit anymore.

.50 off 5lbs or more Bagged or Loose Vidalia Onions on Facebook

Now here's a rare, RARE coupon - .50 off any 5lb pound purchase of Vidalia onions ( my favorite! ). You'll need a Facebook account for this one.

http://www.facebook.com/VidaliaOnions

Click on the "coupons" button on their page ( to the right of "Likes"), like them, then like the coupon for access. You can print this coupon 2 times by using the Back button.

Coupon expires 30 days from day of print. It says "Do not double" - but begins with a 5, so it will double if your store doubles.