So Long, and Thanks For All the Salmon

 

     After much soul searching and internal debate, I've decided to discontinue my blog. I want to thank you who came here whenever I posted something new, and those who took the time to comment. It was ( and is ) very much appreciated.

     Because I've posted a lot of ( what I feel to be ) really important information, I was able to decide not to delete my blog, but will simply close it to comments and disable the ability for new followers to join. I still get a lot of traffic - especially from Google and Tumblr - so I think people are still looking for this information.

     I tried to walk away last year,  but there was still something holding me to the idea that this whole journey was still the right thing for me. So, I continued. I soldiered on. I still felt like I had something to say.

     That something is gone now, and I realize that my life is elsewhere.

     So thank you again. I hope that you've learned how to eat Clean on your own, and I've helped you to stay motivated.

Good Luck to you.

-M.

Your Body Has to Follow Where Your Brain Goes!

Clean Eating In The News: Another Study Links Processed Meats To Early Death Rates

The study, published in the European journal BMC Medicine, comes on the heels of a 2012 Harvard University study that found people who ate just 1.5 ounces of red meat daily were more likely to die early deaths than people who ate less than that. The latest study, which chronicled more than 500,000 people from 10 European countries, found those who ate the most processed meats (including ham, bacon, sausages, and ready-to-eat packaged meats) were most likely to die prematurely.

"We estimated that 3.3 percent of deaths could be prevented if all participants had a processed meat consumption of less than [.7 ounces a day]," write the authors, from the European Prospective Investigation into Cancer and Nutrition.

People who ate more than five ounces of processed meats daily were more likely to die of cardiovascular diseases and cancers than people who ate fewer processed meats. Many processed meats contain carcinogens "or their precursors," according to the study.

People who consumed the most processed and red meats had the lowest fruit and vegetable intake and were also more likely to be current smokers. The authors say that after correcting for these lifestyle differences, people who eat processed meat are still more likely to die early than people who don't, but that they saw no increased risk of mortality for people who ate large amounts of red meat. In the original Harvard University study, the researchers considered all processed meats to be red meats.

So what does this mean to you? If you are someone who is investigating Clean Eating or who eats little processed foods but still consumes processed meats like bacon or cold cuts - you are doing your body a grave disservice by continuing to eat processed meat. It's not the meat itself that is bad for you, it is the processing, the nitrates that preserve and cure the meat that are to blame.

Want to know more?

I've written about the Cult of Bacon and America's unhealthy obsession with it. ( Full disclosure - I love LOVE bacon. I could eat it every day. But in the years since I began eating Clean? I've probably consumed 5 to 10 strips of bacon, total - over that time period. ) It is an unhealthy food, and something we're learning really gums up your body's machinery.

Here's some reading material:

Dissecting the Cult of Bacon

Processed Meats Raise the Risk of Heart Attack By 42%

BBC News: Processed Meats Linked to Early Death

BMC Medicine - PDF of the medical study at this link

Melt Organic Spreads

 The next time you are at Wegman's, look for Melt Organic Spread. It's a new butter alternative for those seeking something a little lower calorie and fat than butter ( Butter is Clean, but it is relatively high in fat; but it is absolutely preferable to tub margarine. ) Right now, Melt has a very limited distribution. I can only get it at Wegman's in my area, but according to their website, they will be available "soon" through Harris Teeter in the South, and also through Food Town, Ingles, Jensen, Mothers, Nugget,  Price Chopper, Stop & Shop, and Tops. Since Stop & Shop is the "sister store" in the North East of Giant ( which has stores up and down the East Coast ) , I'm pretty confident it will be available soon through Giant Landover / Giant Carlisle / Giant Eagle very soon.

Melt® Organic is a line of luscious, all-natural spreads for butter lovers seeking a healthier alternative. Made from the perfect blend of the healthiest fruit and plant based organic oils featuring Virgin Coconut Oil, Melt spreads sizzle, drizzle, bake and melt just like butter, but with half the saturated fat.

 http://www.meltbutteryspread.com/our-products/rich-creamy-melt%C2%AE/

Rich & Creamy Melt® Organic

• 425mg of Omega 3 ALA’s
• Certified Organic
• 100% non-GMO
• Certified Kosher
• No artificial colors, flavors or preservatives
• Absolutely no hydrogenated oils or partially hydrogenated oils
• Soy Free
• Trans fat Free
• Gluten Free
• Eco-social, fair-trade ingredients
• 50% of the saturated fat and fewer calories than butter
• Package size 13 oz., Serving size 1 Tablespoon

Melt® Organic Ingredients: Organic oil blend (organic virgin coconut oil, organic palm fruit oil, organic canola oil, organic hi-oleic sunflower oil, organic flaxseed oil), water, organic unsalted butter, sea salt, organic butter flavor, non-GMO sunflower lecithin, tocopherols, annatto-turmeric.


Have you tried Melt? What did you think? 

Closing Thought For a Sunday Night

Friday Funny - Batman Sets Robin Straight

You tell him, Batman. We aren't dieting!!!

Salute the Rank - Not the Man

Something has been bothering me for quite some time, but I've not said anything about it. I've let it pass. My disturbance has been quietly brewing for a long time, and every time I see a fellow blogger write something disrespectful on this specific subject, I bite back the bile.

The subject? President Barack Obama.

Believe me, I'm no fan. I didn't vote for him the first time around, and I sure as heck didn't vote for him the second time.

However, I recognize he is the duly appointed leader of the United States. He occupies the highest elected political office one can achieve in this country.

I disagree with his politics.

I disagree with his economics.

I disagree with his agenda.

I disagree with his outlook.

All of the above: vehemently.

But I have the highest respect for the office he holds.

I've been trying to hammer home the concept with my 12 year old son that you get respect from people when you give respect. I don't expect my fellow bloggers - especially the gun bloggers I read daily - to start posting daisies and sunshine. But I would certainly hope that if we are to get across our message that we're fed up with the status quo in Washington, we're ready for Government to get out of our business and stop spending money as if tomorrow will never come...we as bloggers wouldn't post our displeasure with F bomb laced tirades that only serve to make those who share our viewpoint be seen as uneducated, ill-mannered - and worst of all, disrespectful.

I cringe with embarrassment every time I see a blogger I admire use crude language against the President.

To quote Major Winters as he admonished Captain Sobel: "We salute the rank. Not the Man."

As I tell my son: What you do matters. What you say - it matters. 

Those who disrespect the office of the President with foul language do themselves no favors. I can only hope my fellow gun and 2a bloggers take this to heart, and give pause the next time the words "Fuck Obama" or something derogatory about his wife or children is about to move from their fingertips to the keyboard. 

Are You Nuts About Nuts? You Should Be!

H.A.L.T.

Are you Hungry? Or are you Angry, Lonely, or Tired? Try to pinpoint what’s sending you to the fridge. Is it a physical hunger or is it just boredom? If it’s hunger, by all means, eat up! But be aware if your desire to munch away is fueled by something else. Your machine needs food when it requires food, and it will tell you so. But your mind will send similar signals out when it needs comfort. 

Is it really hunger, or are you looking for food because you are emotional or tired? 

Questions to ask yourself:

1. When was the last time I ate? What did I eat then? Is it appropriate to eat now?
2. If the answer to # 1 is "Recently / Enough / No" - are you feeling an emotional reaction right now? Am I mad at something? Upset? Lonely?
3. If the answer to #2 is "Yes" - you need to rely on whatever motivates you to work through the "false" hunger. 

Drink water. Listen to music. Call a friend. Read something motivational. Examine your upset or emotional response - is there anything you can do to make yourself happier / less upset? Remind yourself why you are eating Clean. 

Putting the brakes on emotional eating is one of the hardest skills a Clean Eater has to master in order to change their eating habits. 



The sooner you can be honest with yourself - and honest with those around you - the sooner you can grow as a person and as a Clean Eater. Honesty IS the best policy. What is driving you? Hunger, or something else?

A 2a Thought For A Pivotal Friday Here in Maryland

Please keep Maryland in your thoughts today, as our leaders gather today at 12 pm EST to vote on the Governor's abhorrent gun control bill.

Product Review: Zone Perfect Toasted Coconut Bars

I was finally able to get my hands on the Zone Perfect Toasted Coconut Bars ( I previously reviewed the peanut butter and cranberry almond HERE -  ) and I liked them a lot. HOWEVER...

 The Toasted Coconut bars are tasty, and have a strong coconut flavor. You can see the coconut flakes in them, and the bars have that firm texture I enjoyed in the other flavors. They have a satisfying firm almost "crunch" to them that is missing from other fruit based bars  

( like Larabars ).

Ingredients: Invert Dried Cane Syrup, Date Paste, Soy Protein Isolate, Toasted Coconut, Roasted Almonds (Almonds, High Oleic Sunflower Oil), Whey Protein Isolate, and Natural Vanilla Flavor

Essentially - sugar, dates, whey, coconut, and almonds. 

Wait - what?

I always thought "invert dried cane syrup" is exactly what it sounds like: the dried juice from pressing sugar cane - a less processed form of sucrose. Then I started to do a little research, and discovered I was wrong. Dead wrong.

 Invert sugar is basically table sugar (sucrose) that has been broken down into glucose & fructose. It is sweet - far sweeter than regular sugar, so you can use less of it in a product. However, the end result is a product nearly identical to HFCS ( high fructose corn syrup ). It is a definite no go on the Clean Eating scale.

I published this post specifically to show my readers that research into the foods you eat does pay off. Don't make an assumption, like I did. You learn something new, and apply it to your diet so you are eating more healthily. Question your food choices. Investigate ingredients. Find out what you are eating. I made a mistake, and I think it is important to learn from them.

I had been willing to look past the point that the cranberry almond flavor had cranberries that were processed with sugar. In the US, it's almost impossible to find a cranberry that isn't processed with sugar ( think Craisins, for example ). But now that I'm more educated about invert dried cane syrup, it won't be something I will consciously eat again.

Did I like the Perfectly Simple bars? Yes, I did. Will I buy them again? No, I will not - not until they remove invert cane syrup from the ingredients.

So - in conclusion, I can't recommend Perfectly Simple Bars to you. They aren't Clean.

( As always, I was not given samples by Abbott Labs to try and review. Any products I post about are purchased with my own money, and if I like a product, I'll tell you. If I didn't like it - I'll tell you that, too. )

Listen Closely - This Hits Home For Me!

Friday Funny: Best Exercise Shirt - Ever.

After yesterday's post about eating clean being paramount over working out, this picture made me grin.

Working out - it still has it's place in your life. Get off your ass and do it. ;-)

Fitness Starts in the Kitchen, Not the Gym

     Many people who are unsuccessful in weight loss believe the old adage "Move more, eat less." I've come to understand that nothing could be further from the truth - and I believe this antiquated notion is the reason 1 in 3 Americans are now classified as overweight. We aren't a fit society, and this is dangerous to our health, welfare, and national security.

     The truth is simple: First and foremost, change your eating habits. Eat Clean. Don't eat processed foods. No white flour, no chemical additives, and as low a sodium and sugar free diet as possible. No soda, candy, chips, or junk food. Eat whole foods, as they naturally occur in nature. Eat smaller meals, earlier in the day, and more often. Drink water - a lot of water, every day.

It's that easy.

     It's a lot less about sweating your butt off for limited results. It's a lot more about changing your eating style to embrace healthy foods that encourage your body's machinery to function at optimum levels. Physical activity absolutely has a place in everyone's regimen - don't get me wrong! I'm learning the sedentary lifestyle is suicide by inches. However, physical exercise alone won't get you there. It begins and ends with Clean Eating as the cornerstone to physical wellness - and if you are physically well, chances are your emotional wellness will follow suit.

Trust The Process - CE Motivation

My Newest Obsession: Sweet Potato & Bean Burgers

This recipe is all over the Fitspo blogs on Tumblr, so giving an attribution is a little tough. I'm not sure who conceived this recipe, or took this picture - but whoever you are...BLESS YOU. These burgers are awesome, and once cooked freeze wonderfully for a quick grab and go lunch burger. I occasionally fiddle around with the seasonings, but crushed red pepper flake is still my favorite.

Sweet Potato and Bean Burgers

• Peel and cut up 3 large sweet potatoes, then boil them until soft.
• While that’s cooking, mash up 4 cans of white beans ( drained and rinsed! )with a fork, potato masher, or food processor. ( Potato masher works best, you want them with a little chunk to them, not perfectly smoothly pureed. )
• Once the potatoes are cooked, add them together with 2Tbsp crushed red pepper flakes and mash it all together. ( I've also added garlic or powdered spices to switch up the flavor. )
• Whisk 2 small eggs together, and add to potato mixture.  If the mixture is loose, and whole wheat flour by the tablespoon until the mixture tightens a bit. ( Don't use rice or almond flour - in this case, you want the gluten elasticity wheat flour offers. )
• Form into patties, throw in the oven at 425* F until they are firm and crisp on the exterior. ( About 20+ minutes for me, on average.  I like to spritz them with a little olive oil from my oil mister; it gives them a nice crunchy texture. )

I got this from RoboLikes - TY!

3/10 - Sunday Clean Eating Coupons

Here's this week's best coupons available to help you save while eating right.

You'll Never Crave a Chip Again

Maryland Sheriffs Testify on HB294 - Maryland's Onerous Gun Control Bill

     If you have time ( video is 20 minutes ) and are interested in hearing what real law enforcement officers - people on the front lines of crime every day -  think of the types of laws put in place by New York State and proposed in states like Maryland and Colorado, I'd highly urge you to listen to their testimony.

For me, this is highly persuasive testimony as to the misguided ( and in several instances, particularly here in Maryland ) highly uninformed views of politicians on what actually works to dissuade and reduce gun violence.

These men are professionals at what they do, and I sure as heck trust their opinion on how best to curb crime in my area rather than rely on the opinion of a lawyer or career politician.

Edited to add: These sheriffs are against the proposed gun control law here in Maryland, and give very persuasive arguments against it based on fact, statistics, and logic.  If you'd like to hear argument against gun control from what you might consider an unlikely source ( law enforcement officers ), I would invite you to watch this video. It might change your mind about the wisdom of stricter gun control measures.

Another Clean Eating App & Website: Shopwell.com

I'm all about using technology to my full advantage, so when I heard about another app that could help Clean Eaters make healthy choices at the store - I was all over it!

Once installed, Shopwell will match any product you scan and compare it to the profile you've set up on their website to see if it is compatible with the dietary parameters you've set up there.

**Unfortunately, this app is ONLY available for iPhones at the moment. I'm a Droid user, and am hoping this becomes available soon **

Step 1 - Create a profile on shopwell.com
Step 2 - Download their app
Step 3 - Scan product at the store to see if it is compatible with your profile.

http://www.shopwell.com/

Curb Nightly Cravings With Herbal Tea

Find yourself ( like me ) struggling with late night snacking urges? Do you find yourself aimlessly opening and closing pantry doors looking for something to eat?

Have you considered herbal tea?

I drink a large cup of peppermint herbal tea nightly, and I have to say it helps me significantly cut down on cravings and urges. I'm much more likely to eat Clean on nights when I brew myself a hot mug of tea than on nights when I go it with water alone. Why? There appears to be anecdotal evidence that suggests herbal teas can aid digestion, calm agitation / promote sound sleep, and many people find it helpful in weight loss. Perhaps herbal tea has properties that allow the body to feel "preoccupied" metabolically, and thus your brain has an easier time saying "no" to inappropriate choices.

Whatever the reason, if you are not a regular tea drinker already, I would encourage you to visit your store's tea aisle, pick a flavor that you would find pleasing, and try it for a few consecutive nights. Are you more able to resist nightly temptations?

Affirmations

I've written about affirmations before, and how having an affirmation can help you reaffirm your healthy habits. Mine is "This will not get me where I want to be" when contemplating an Unclean, processed snack food.

Thoughts on Focused Imagery

Sage Words on Starting Clean Eating

What is your phrase? What will help you stay on track?

Eating Wrong, Eating Right

Male Versus Female Green or Red Peppers

And from the "I had no idea!" file...

     FYI: Male over female? Flip the peppers over to check their gender. The ones with four bumps are female. The ones with three bumps are male. The female peppers are full of seeds. You can save yourself some money by getting the males.

Thank you for the picture and info, http://www.produce-planet.com/.

Food Aversions and Clean Eating

  

     Have you ever wondered how you can absolutely adore a food but the person next to you despises it?   I sometimes think about things like this - especially when confronted with my potato hating son. How the offspring of an Irish woman and a Welsh man could hate potato ( and garlic! ) as much as mine does...I'll never understand.

      I ran across this interesting round up of the most commonly disliked foods - and why you might dislike them.


Soapy Cilantro
This herb, popular in Mexican and Asian dishes, is surprisingly divisive (there’s even a website dedicated to cilantro-haters. “The aldehydes give cilantro its fragrance and give off that soapy smell and flavor, but some people find it pleasing.” 

Bitter Brussels Sprouts
Although some people love these pint-size veggies, others can’t stand the odor of Brussels sprouts, which are a member of the cabbage family. Cooking Brussels sprouts releases a sulfur compound. The longer they’re cooked, the more it smells.
 
Texture-challenging Tomatoes
About 19 percent of American adults don’t eat raw tomatoes. That’s amazing given that they’re included in practically every salad and sandwich. For most, it's less of a taste issue than a matter of texture. Most dislike the firm flesh with the oozing insides.  It’s also rare for people to like both raw and cooked tomatoes with their wildly different textures.

Funky Fennel
Fennel’s strong licorice scent can be off-putting to some and refreshing to others.

Icky Eggplant
People who don’t like eggplant often can’t reconcile the tough-on-the-outside, mushy-on-the-inside texture.
It’s hard to cook properly. And eggplant can be chewy and is like a sponge, sucking in all the flavor.

Earthy Mushrooms
Mushrooms are grown in the ground so it’s no wonder that they have an earthy taste and are associated with dirt. People who get easily grossed out don’t like mushrooms, They have a hard time knowing what they are—that they’re a fungus.

Strange-Looking Raisins
There’s no delicate way to put this: Raisins resemble feces. .That may explain why many people can’t stand even the sight of them while they adore grapes (raisins are simply dried grapes).


Pungent Ginger
Potent, spicy ginger is a popular ingredient in Asian dishes.

A mixture of the natural compounds in ginger causes its characteristic and, in some cases, despised pungent odor and flavor (particularly with pickled ginger, which tastes like perfume or soap to some).

Off-putting Pulp
Although pulpy juice is associated with just-squeezed freshness, people who are fans of pulp often say things like they don’t want to “chew their juice.”


Thank you for the list, YouBeauty.com!



( btw - I'll cop to a strong dislike for ginger and fennel. Everything else I'm good with. )

And From The "Even A Blind Squirrel Can Find A Nut Every Once In A While" File...

"The number one reason Americans are heavy:
The brain very smartly, wants nutrition.

But the average American is eating empty calories.

So you finish that 2,000 calories and your brain says "Keep going until you get nutrients."

- Dr. Oz

Clean Turkey Chili with Beans

For a quick but Clean chili your whole family will eat:

Clean Turkey "Chili " with Beans

Ingredients:

1 pound ground turkey
1 (15.25oz) can low/no sodium organic black beans. drained and rinsed
1/2 cup onion, chopped
2 - 3 cloves chopped garlic 
1 can (14.5oz) diced no salt added organic tomatoes, undrained
1 can (8oz) tomato sauce - no salt added
1 Tablespoon +chili powder
1 small bag frozen whole kernel sweet corn

Preparation:

In a large skillet, cook turkey with onion for 5 - 10 minutes, or until turkey is browned*
Add remaining ingredients. Cover and simmer 10 to 15 minutes.


*Maura's note: I would HIGHLY recommend you brown the ground turkey until it is carmelized. It will add a depth of flavor that turkey that is just browned until it is no longer pink lacks. I'd also recommend you jazz the ground turkey up with Clean seasonings that appeal to you. Without it, the chili is rather bland.

Thanks for the quick recipe, S&W Beans!

The Struggle to Eat MOAR

Recently ( within the last month or so ) I've struggled to keep on my Clean Eating path. At times, it's been hard. There have been times when I've felt like a complete hypocrite - writing a blog encouraging Clean Eating when I myself have been Clean Eating "not so much." But the siren song of processed, easy foods can be difficult to resist. Excuses aside ( busy mom, full time work, website Moderator, multiple websites of my own... ) I must confess that my consumption has been "Clean-ish" more than Clean recently. 

I've definitely done better.

I've been asking myself "What am I doing differently now than I was doing then? Why was I able to successfully stay Clean for over a year with very little effort, yet I'm struggling now?" Stress? Anxiety? Apathy?  I've struggled again to pinpoint my problem. But time and again, I'm sitting alone, late at night ( my husband goes to bed much earlier than I do these days ) - and the kitchen beckons.

A few days ago, I came across the "One does not simply..." meme picture above, and I realized this is an issue I've struggled with, again and again. This is not the first time this has happened - but I absolutely need to remember this cardinal rule of Clean Eating: Eat at least 6 times a day.

I haven't been eating enough, and I haven't been eating early enough.

It's difficult for me to eat a decent amount before lunch time - it's always been difficult. My natural tendency is to eat lightly in the morning, heavier in the evening. This has GOT to change.

I ate a banana at 9 am this morning, and just forced myself to eat a bowl of hot multigrain cereal ( I like BetterOats brand ). I'll eat lunch soon ( salmon, a cheese stick, an orange, and some edamame ) , and will also force myself back into the routine of eating a mid afternoon mini-meal.

This is why I've been unable to resist snack foods, filching slices of pizza, eating more carbs than I know I should - I'm not eating enough during the day to support my blood sugar and metabolism through the evening. I get home from work and my blood sugar is low. I'm making up for low food intake during the day by eating heavily at night. Then the cycle repeats itself because I'm not hungry the next morning.

"You know you ate too much the night before if you don’t wake up hungry in the morning."

Clean Eating bumps in the road happen. The best you can do is stop the cycle by examining the whys and hows, and come up with a plan to counteract what you are doing incorrectly. Review the core tenants of Clean Eating: Avoiding processed foods, proper hydration, eating 6 times a day, eating low sodium/organic/minimally processed. See where you are succeeding, and where you could be doing better. When I stuck closely to the essence of CE, I was happier and healthier than I've ever been. I want and need to get back there, especially since I know there are Girl Scout cookies in the kitchen...

Thin Mints: "They will not get me where I want to be. They will not get me where I want to be."

Be Your Own Measuring Stick

Clean Eating Peanut Butter Cookies

For when you absolutely, positively MUST have a cookie. *wink*

Super easy-healthy peanut butter cookies

3 ingredients:
- 1/2 cup organic, no sugar added peanut butter
- 1/2 cup vanilla protein powder
- 1 apple

Put everything together in a food processor. Make little cookie balls with the cookie dough and cook for 15 to 20 min at 220 degrees Celsius (430 F) or until cookies are slightly brown.  ( At this high heat...watch them carefully! )



Thank you, Megan's Healthy Tumblr page!

Bananas for Bananas!

I love bananas. Perfect portion of healthy fruit in a convenient "to go" package. Vitamins, minerals, and enough fiber to keep my stomach happy for extended periods. They are a great accompaniment for your mini-meals, and wonderful "anytme" snack. Consider reaching for a banana the next time a sugar craving hits.

I've written other times about bananas - check out these previous posts from me, too:

Bananas: You Think They'd Be Straightforward - The Facts on Ripe versus Unripe Bananas

The Yonanas "Ice Cream" Machine

Homemade Banana Chips

Clean Eating Banana Oatmeal Muffins

Sunday Clean Eating Coupons

I'm going to try something new, and will post a few select coupons which will help you save as you try to eat better. If you've never printed an online coupon ( an IP; an Internet Printable ) before, you will be prompted to install a small coupon printing program before they will print. It is easily installed, and doesn't have any malware or etc on it. It just helps generate the unique coding the coupon needs in order to print.

Cascadian Farms - a great coupon for their frozen vegetables. If you use them on their cereals, make sure you check that ingredient list!

Sunsweet Prunes - Don't wrinkle your face. They are sweet and tasty. If it's been years since you tried prunes, I'd challenge you to print this coupon and try them again now as an adult. I love them.

Olive oil and Vinegar - staples.

Protein Powder and drinks: