What To Eat Before You Work Out

If you're like me, you've heard conflicting information over the years about whether you should eat before exercising or not. One thing is for sure: you should drink 16-20 ounces of water during the 1-2 hours before starting your workout. Keeping well hydrated will make your exercise easier and more effective. Most people that eat a healthy diet and get enough calories to support their activity level can rely on their own appetite to tell them when to eat. The calories you burn during a one hour exercise routine don't come from the food you've recently eaten. They come from the carbs and fat that is stored in your muscles, liver and fat cells. To eat or not to eat before working out, it's all up to you. Some people feel sick if they eat before working out, others like a little something in their bodies. Do what works for you. If you do eat before working out, here are some guidelines. 1. Eat a small (100-200 calorie) snack about 30 minutes before working out. This should include fast digesting carbs and very little fat. Examples of things to eat might be fruit juice, fruit smoothie, sports drinks, pretzels or energy bars. 2. Eat a nutritionally balanced meal 1-2 hours before exercise. This is the best option for many people. If you eat a meal with more fat and protein, you may need to wait before exercising. Ideally try to eat enough calories to equal about half the calories you expect to burn. If you plan to burn 400 calories, eat a 200 calorie meal. Examples of what to eat are nuts, fruit and yogurt, trail mix, hummus and veggies, hard boiled eggs, cottage cheese and fruit. For me, eating nothing works best. I usually drink an 8 ounce glass of water, maybe a little coffee just because, and then try to drink another 8 ounces during the workout. This works for me, but others I know eat some protein before working out. There are no set rules. Every body is different, so the old saying, "Listen to your body," defintely applies here. Hope to see you out exercising somewhere soon: Y, walking in Carlsbad, Encinitas, Cardiff or Del Mar, or boogie boarding at one of our beautiful beaches are all places you might spot me.

Road Trip To Irvine

Six of us recently spent the day at the Irvine Spectrum. It's only about 55 minutes north of Carlsbad, yet few people I know had ever been there. We hear a lot about Fashion Island and South Coast Plaza, but Irvine Spectrum receives little attention. We had a great day, thanks to the planning of Marie, our leader for this event. Marie came up with the idea of going to Irvine after she received a hand made candle from her grandchildren for Mother's Day. She liked the candle so much that she thought it would be a fun activity for some of her crafty friends. Why she invited me, I really don't know, as I'm not the slightest bit crafty, but I thought it sounded fun, and joined the group. The plan was to go to Irvine Spectrum, make our candles at Pure Light Candles, go for lunch, and come get back and pick up our works of art. Everything went as planned. We arrived at Pure Light Candle at 10am, and with lots of instruction (and a little help), selected the size and shape of our candle, the colors, and the add ons that we wanted. All of us came out with a candle that expressed our unique personalities, and each was very different. In addition to basic candle making necessities, Pure Candle has little pieces that you can put in or on top of your candle, like dogs, fruit, wine bottles, dinosaurs, flowers, seashells, just about anything you can think of. I decided to make a candle that expressed me and my interests. The candle was purple (eggplant) and green. I included the following things in or on top of my candle: a dog, a musical note, a piece of fruit (to represent food), an airplane (to represent travel), four birthday candles (to represent my four grandchildren), flip flops (to represent the beach), a peace symbol, and a LOVE sign. Unfortunately they had no little books or little playing cards for me to include, but the candle came out well anyway. Others included wine bottles, cactus and mah jongg tiles, to represent themselves. This is not a candle that I will burn, but will just keep as a memento of a fun filled day. After making out beautiful candles, we went to lunch at Cucina Enoteca, while the candles dried. Cucina Enoteca is part of the Cucina Urbana group of restaurants, and will soon be opening in Flower Hill Mall in Del Mar, so we got a preview of what to expect. I expect big crowds at lunch, Happy Hour, and dinner. The food is just delicious. There were six of us for lunch, so on the recommendation of Karen, we ordered family style, so we could get a taste of many different menu items. We began with a mason jar filled with buratta cheese and roasted garlic, with little toast points on which to spread the delicious mixture. Divine. We chose a beet and avocado salad and another salad, for the life of me I can't remember what it was. They also have a wheatberry and kale salad with walnuts and hearts of palm that I want to try next time. The pizzas are varied and interesting, from mushroom to roasted eggplant and goat cheese pizza. It was good, but I was a little disappointed in the crust. I would have liked it more crispy. Others seemed to love it, however. My favorite dish was the short rib papparadelle. OMG, it was fabulous. The meat must be cooked for hours, it was so tender. The meat had crimini mushrooms and carrots in it, and parmesean cheese. You've got to try this dish. All in all a memorable meal for $20 per person, which included drinks, tax and tip. Thanks, Marie, for planning such a wonderful day. We all came back with beautiful candles, had a chance to make something we'd never made before, and enjoy a wonderful lunch with a great group of women. Thanks to all that shared the day with me, and I look forward to our next adventure.

Try A MUFA Meal

I'm not an avid follower of Dr. Oz, in fact I don't think I've ever seen his show from start to finish. But everytime I watch him, I am amazed at what I learn. He recently did several shows on dieting, weight loss, and losing belly fat. Each show was chock full of information. It's so much information that you don't really know what to do with it all. Should I try drinking the green tea, should I try the raspberry ketone drink, or should I give the coffee extract a try? Do they all work? Do none of them work? I'm a skeptic, but was intrigued by Dr. Oz's flat belly plan. He had doctors on that told that combinations of vitamins, ( D and calcium) would reduce belly fat. The doctor also said that CLA would help to reduce belly flat, and that pyruriate (a dietary supplement) would help. A nutritionist said that eating a combination of oranges and avocados would reduce belly fat. If any of these things really worked, wouldn't everyone be using them? Dr. Oz's MUFA diet was the part of his plan that sounded most logical to me. MUFA stands for monounsaturated fatty acids, the cornerstone of the Flat Belly Plan. These are plant based fats, rather than animal based fats. The American Diabetic Association found that a diet rich in MUFAs worked to reduce belly fat. Dr. Oz suggests having three MUFA meals a day. A MUFA meal consists of 3 ounces of lean protein, 1 complex carbohydrate, unlimited vegetables, 1 MUFA (plant based oil, like avocado, nuts, olive oil, olives). Each meal should be 350 calories or less. This happens to be a great diabetic plan as well. If you go to Dr. Oz's website you can pull up a one week menu of MUFA meals, but I will give you a typical breakfast as an example. 2 slices Ezekiel sprouted bread, 1/2 cup egg, spread with 1 laughing cow light garlic and herb wedge, lettuce leaf slice of tomato, 1/4 cup avocado. 347 calories and very filling. For lunch, you could have 1 slice sprouted whole grain bread with 3 oz water packed light tuna, 1 T. sunflower seeds and 4 tsp. shredded parmesean. Place under the broiler to melt. Another aspect of the MUFA diet is Greek yogurt. It is suggested that you eat some Greek yogurt (never told us how much, but I figure 4 ounces) before each meal. This helps the fat dissolve in a way that will melt fat cells. Dr. Oz also suggests a ginger tea to help flush out bloat. To read all about it and get the menu plan, go to the Dr. Oz web site and find the segment on the Flat Belly Plan. At the very least, it's a sensible eating plan, void of sugar and white flour, and at best, you will lose some weight, some bloat, and some belly fat. Good luck.

Mustang of Nepal: Last of a Dying Group

I just finished a book about a lone survivor of a tribe in the Amazon, that has had no contact with the modern world. Logging and agriculture in Brazil have destroyed thousands of acres of land, on which various tribes formerly lived and thrived. As man has destroyed their homeland, they have had to seek refuge in deeper, more isolated areas of the jungle. The government has had a debate going on for decades, as to whether the Indian land should be protected, or rather, in the name of progress, the future of the tribes should just fall where it may. You can imagine this debate, with the environmentalists and humanitarians doing all they can to protect these dying tribes. One particular tribe had only one man left in the entire tribe, yet he was finally given a secure area in which to live out his life in solitude. Prior to this decision several years ago, groups were constantly chasing him, this clever guy eluded them, and is now living somewhere in the Amazon, in peace and anominity. This got me to thinking about other indiginous groups around the world that have been able to maintain their traditional ways. The Loba, from the Mustang region of Nepal, are one such group. Until 1992, the Loba lived in northern Nepal, at altitudes of 11,000-13,000 feet, in a climate that was windy and arid. They are primarily farmers, shephers, or merchants. Homes of the Loba are built from stone, and on each corner of the roof a prayer flag is hung. They have no windows, only holes in the walls to protect against the high speed winds. Although feudalism is pretty much extinct in Nepal, it is alive and well in Mustang. It is common for a Loba woman to be married to several men, a practice known as polyandry. They do this because the women believe there is less chance of a woman becoming a widow if she has many husbands. Religiously, the Loba are members of two Buddhist sects, the Kargyupa and the Akyapa. In 1991 Nepal opened Mustang's border to the outside world. What the first outsiders found, was shocking-the ancient monasteries were on the verge of collapse; the Buddhist wall paintings were disntegrating and the community was deeply impovershished. The people needed health care, education and jobs, but what they plead for first was help in saving the monasteries. The King understood-saving the art would save the people, because without cultural identity there is nothing. With help from modern technology the Loba have been able to survive, to keep their identity, and to continue to live in their traditional ways. My question is this: Should we interfere with these unique people and try to change their way of life, introduce more modern techniques and machines to make life easier for them? Is it our business to do this? This is a great question to debate. In the case of the lone man in the Amazon that I read about, humanitarians that were following him did give him an axe, which made his search for extracting honey from trees take only three hours, rather than fifteen hours. We often think that our way of life is best way of life, and want to change others. I think one of the things that makes this world so amazing is the different cultures and customs throughout the world. I vote for letting small indigenous tribes that have had the strength to survive, be left alone. I think that's what most of them want.

Kale Salad With Soft Eggs

On my recent trip to Boulder, Phil made us a wonderful lunch one day from a few ingredients he had lying around. I just loved it, so I will share it with you. Phil doesn't ever give me amounts when he cooks, so I will just repeat what he told me. In just a few minutes you have a healthy salad, full of protein, that even non veggie lovers will enjoy. Phil's Kale Salad With Soft Eggs Kale, buy the flat, leafy kale, not the curly kale marcona almonds parmesean cheese hard cooked eggs, but keep the centers soft and a little runny Dressing: lemon juice, white wine vinegar, olive oil to taste Remove the fibrous stem from the middle of the kale, then chiffonade enough kale for your salad. Pour dressing over greens, then place the greens on a plate. Place marcona almonds around the greens, cut curls of parmesean and place on greens, then cut 2 cooked eggs in half and place on top of salad. Be sure not to overcook the eggs. You want to keep the center of the eggs soft and runny. Serve salad with crusty Italian bread for a delicious lunch entree.

You Read It On The Internet, So Does It Have To Be True?

Doctors and medication seem to be a hot topic among people my age, and some friends and I were recently talking about the drug Simvastatin, the generic form of Zocor. It's a cholesterol lowering and triglyceride lowering drug, with the added benefit of helping to reduce heart attacks and strokes. It does come with some side effects, although in most people these are minimal. Muscle cramping and leg pain is one major side effect. I've been taking 10mg of simvastatin for years now, and I've always taken it at night. Silly me. I should have read the directions. My friends told me, and my prescription bottle confirmed, that this drug should be taken at night. The reason is that in blind studies they have found that the drug works more effectively at night. So, as of today, I now take simvastatin at night. I love grapefruit juice, and had always been told not to drink grapefruit juice or eat grapefruit while on the drug. I guess that means no grapefruit juice for the rest of my life, for this is a drug you probably take, at some level, for the rest of your life. So I decided to dig a little deeper. Yes, grapefruit juice does interact with simvastatin, and you should not take more than an 8 ounce glass. (an only occasionally). This was confirmed by several reliable medical sites, including John Hopkins. Then I ran across a medical website that said that grapefruit could interact with simvastatin, so do not drink more than one quart a day! Wow, people will read that and drink grapefruit juice liberally. Quite a mistake, and the article was posted 2 years ago, and no one has told them they are misinforming the public. Be sure to double check information you acquire on the internet. Many posts are by bloggers that have their own perspective, or have not done their homework. Just because you read it on the internet, doesn't mean it's true.

A New Tavern In Carlsbad

A new tavern is coming to Carlsbad. It's called Green Dragon Tavern, and it's based on the Green Dragon Tavern in Boston, which was established in 1654. The tavern will be built on the site formerly occupied by Hadley's fruits and nuts. The property has been vacant for 10 years, and we're finally getting a new development. The site will officially be called Carlsbad's Green Dragon Tavern and Museum Colonial Village. The Colonial Village has plans to hire local history teachers to teach students about pilgrims and the Revolutionary War, in addition to being a restaurant and bookstore. They're moving along on construction, so it should open this year. The original Green Dragon Tavern in Boston has a long and rich history, playing an important part in the freedom of Boston during the War of Independence. It opened in 1654, and is still going strong. It was a favorite of Paul Revere and John Hancock. Indeed, as has been ratified by Daniel Webster, the famous historian, that it was in the Green Dragon that the plans for the invasion of Lexington and Concord were overheard, thus starting the famous ride of Paul Revere. Things are quite different today, as the practice of eavesdropping has long since stopped. They still serve a full lunch and dinner, and it's popular with visitors who enjoy dining in a working piece of history. Let's hope that the new, updated Green Dragon Tavern in Carlsbad, can have the longevity of the original. It's an interesting combination of restaurant and museum, but I'm hoping for something new and interesting.

Forbidden Foods

The U.S. has banned mimolette, a cheese from Lille made with mites. While French cheese may still be the Holy Grail for many cheese lovers, getting hold of it can be tricky, thanks to global food regulations. In April the U.S. puat a blockade on mimolette, the brightly colored orange cheese that traditionally hails from Lille. To refine the flavour of the cheese, mites are deliberately introduced, a practice that up until now has not caused a problem. The FDA has now decided, in their infinite wisdom, that the tiny organisms could cause allergic reactions and halted the sale of Mimolette, outraging French producers and importers of the cheese in the U.S. Many other foods are either banned or so expensive to import that they are kept out of the market. Roquefort cheese was banned in Australia and New Zealand until 2005. In America, the Bush Administration placed a 300% duty on the cheese, essentially keeping it out of the American market. Foie gras has been banned in California since 2012, partly due to campaigns from activists and lobbyists. Chefs and producers alike have protested the state's move to keep the goose liver delicacy from being served, but to no avail. While the import and sale of foie gras is legal Europe, force feeding animals for non medical purposes is banned in a number of European countries, including the UK and Norway. Casu marzu was banned until recently by the EU. This traditional Sardinian sheep's milk cheese containing live insect larvae was felt to have food and hygiene inadequacies, but the ban was lifted on the grounds tha Casu marzu is a tradtiional food made using traditional methods. Other banned foods include the following: Haggis has been banned in the US since 1971 because of the use of sheep's lung. Why this is a health issue, I do not know. Marmite, a savoury spread is restricted because it is fortified with added vitamins. It is banned in Denmark, but not in the US. Absinthe has been banned in the US since 1912. The ban was sort of lifted a few years ago, the Absinthe sold here does not contain wormwood, and the hallucinogenic properties of wormwood is why people drink it. Oil of Sassafrass, which used to be used in root beer (among other things), is banned because it was found to cause cancer in lab rats. Kinder eggs from Germany have been banned. It's a chocolate egg with a hollow center containing a little toy, and the toy was seen as a choking hazard, so the US Consumer Product Saftey Commission says they're not safe for kids. Four Loko has been banned because the mix of alcohol and caffeine is so dangerous. It's really just an energy drink. Maybe the FDA should look at some of high caffeine energy drinks that they do allow. Unpasturized milk and raw milk are also banned. Although I don't know for sure, I have a feeling there is a lot of politics in what the FDA allows and what they don't allow. I know for a fact that there are several dog food products that have killed many pets, yet the FDA is still "looking into" the product. Are they really protecting us? How does a cheese that was banned for years, like roquefort, get the banned lifted? It's the same cheese! I don't want to even get started on the import of meat and fish from other countries and how that is regulated. Is the FDA keeping Americans safe from harmful foods (I assume that is their goal) or are they controlling the import of global products for some other reason? Maybe you can figure it out.

Game On: Del Mar Fair Is Now Open

It's that time of year again. Overcast mornings and warm afternoons, June gloom as we refer to it in San Diego, and that means it's time for the Del Mar Fair. One of the largest (in attendance) fairs in the country opened on Saturday, and runs for 24 days, Tuesday-Sunday each week. The theme this year is "Game On," and will feature lots of classic nostalgic games, from board games and pinball to TV, video and computer games. I am not a great lover of fairs. I don't like the rides, like but don't want to eat the food, and don't especially like crowds. So why do I go? Because it's there, and I love to see people scarfing up funnel cakes and cinnamon rolls and turkey legs like they haven't eaten in weeks. Every year there are new and rather disgusting sounding food items, and this year is no exception. Gloriously unhealthy fair foods offered this year in Del Mar include Deep-fried cookie dough, a Krispy Crème Sloppy Joe sandwich, bacon beer, wild boar kebabs, a mac-and-cheese melt sandwich, deep-fried bacon-wrapped pickles and more. Hmmmm, the deep fried bacon wrapped pickle sounds mildly interesting. I usually end up getting the corn on the cob ($4!), which is roasted over an open fire. Fran tells me that Tuesday, in addition to being half price day, is also sample day. For $2 you can get a sample of one of these outrageously decadant foods, rather than having to buy the whole thing. That sounds good to me, so Ron and I will go on a Tuesday afternoon and stay for an early dinner. My favorite activity at the fair is to walk through the rows of animals. Nothing is cuter than a baby goat or a baby pig. If you're lucky and get there at the right time you can see sheep being sheared or cows being milked. I think I was meant to be a farmer. I love all that stuff. Actually I don't think I'd ever make it as a farmer. It way too much work. Maybe a gentleman farmer. Lots of concerts as usual this year, including The Beach Boys, Train, and Adam Lambert. Those are fun and I've been to many in the past, but will probably not attend this year. The traffic on concert nights is ridiculous. If you live or drive anywhere in the Del Mar area, you must learn the fair hours and when the concerts take place, and know to avoid Via de la Valle around those times. Just about the time you've got that all figured out, the fair will leave and the races will start. You'll have a new schedule to learn for the rest of the summer. Summer is officially here. Enjoy the fair.

A Few Days In Boulder

I recently returned from a few perfect days in Boulder. The weather was spectacular, about 70 degrees during the day, and cool at night. I went to visit Phil, Deborah, Lennon and Elsa. There is an old saying that goes something like this. "Grandchildren are our reward for surviving parenthood." I'm starting to understand what that means. Not that I found parenthood so difficult. I was lucky to have, for the most part, easy to handle children. Now I go to Boulder a few times a year to enjoy my two grandchildren and watch them grow and develop. What a delight. Lennon is now almost 3 1/2, and for the first time calls me Grandma. I just love it. He is so much fun. I went to his preschool with him one morning. (never seen anything like it, absolutely fantastic) He introduced me to his teachers and showed me around. I was so impressed. The next day I went to the Boulder Recreation Center to watch his gymnastics class. The gymnastics room was about the size of a football field, divided into different areas for the various gymnastic activities, with ex-gymnastics teaching all the classes. What a wonderful learning environment, and the kids were all having such fun. While Lennon was in school one day, Deborah and I took a walk with Elsa on Pearl St, and ended up eating at one of the new great restaurants in Boulder, called Oak. It's about 14 months old, and will be around a long time. I'll review it at another time. Phil took the afternoons off, so joined us for a trip to the park. He also made us a great meal one night, which he just threw together with some leftovers. Friday night Phil and Deborah wanted to go out, so I watched the kids. We watched Rio, which I thoroughly enjoyed. This is the first animatd movie I've seen in years. I always said I would wait until I had grandchildren to watch the plethora of great animated movies that have been released in the last 10-12 years. Rio was my first (we watched it 2 times) but not my last. Phil is a great cook, and as usual, came up with a great meal, out of nothing. The meal came about because he had some leftover potato latkes from Passover that he wanted to get rid of. I would call this a light supper, or a possible brunch buffet item. Here it is. Potato Pancake with Salmon and Asparagus Potato pancakes (he had the pancakes from Whole Foods, which were too thick for my liking. I would either make the frozen Golden Potato Latkes, or make homemade latkes (thin) or any other frozen brand you like. Smoked salmon Dill Aioli capers mustard Asparagus, parboiled Pan fry potato pancake, until hot, golden brown, and crispy. Top with slices of smoked salmon, chopped dill, and mustard. Drizzle aioli around the plate, with a little drizzled on top. Sprinkle capers around the plate, and top the whole thing with some cooked asparagus (cut in half)....I hope you enjoy this.

Snacking, The Healthy Way

I don't usually reprint articles, but this article on snacks in the Miraval blog had so much information I decided to do just that. The most important part of a healthy diet is keeping yourself from getting hungry, and staying satisfied. This article has lots of suggestions, so old, some new, to help you do just that. The Miraval website and blog also has many wonderful recipes, some of which I will reprint at another time. I've recently started making all kinds of smoothies, so you may see some recipes for them. I hope you enjoy this article. Y ou probably know from experience that a well-timed snack like a banana or a handful of nuts can help get you through a workout or a long day on the job. But snacking can also have a downside: Over the past 30 years, an uptick in snacking frequency—along with increased portion size—has contributed to America's obesity epidemic, according to a large study by Kiyah J. Duffey, Ph.D, and Barry M. Popkin, Ph.D, of the University of North Carolina at Chapel Hill, who published their findings in the June 2011 issue of PLOS Medicine. Healthy Snack Recipes from Miraval Resort & Spa's Mindful Eating Teff Banana Bread Miraval Multigrain Nutrition Bar Edamame Guacamole Spicy Soy Nut-Pretzel Mix Strawberry Crunch Bar -------------------------------------------------------------------------------- What's more, many packaged snacks are loaded with so much salt, sugar, and fat that they're addictive, claim some experts, as reported in Pulitzer Prize–winning author Michael Moss' new book Salt, Sugar, Fat: How the Food Giants Hooked Us. In other words, the more of these unhealthy, empty-calorie-laden foods we eat, the more we may crave them. Even if you're skeptical about the addiction argument, it's common sense to limit munchies like cookies and chips in order to maintain health and control weight. But if you're looking for something to eat with a little more frequency (and a lot less concern), wholesome snacks can provide much-needed energy and help bridge the gap between mealtimes. "Snacks help you be a good decision-maker," says Junelle Lupiani, a registered dietitian and staff nutritionist at Miraval Resort & Spa in Tucson, Arizona. To put it simply, one of the most important decisions we have to make several times each day is what to eat, and having a midmorning or midafternoon snack wards off the ravenousness that can lead to poor lunch or dinner decisions. In contrast to some spas that strictly control calories, Miraval makes snacks such as healthy smoothies, nut mixes, baked goods, and dips available throughout the day. While we can't supply you with a culinary staff to make you a variety of nutritious minimeals every day, we can give you some of Miraval's recipes for healthy snacks, along with tips from Lupiani and Miraval's executive chef, Justin Cline Macy, on how to optimize your snacks without spending a lot of extra time and money. Eat Whole Foods, Mostly Plants Lupiani says people should shift their focus away from processed foods (and the ingredients that lurk within) and instead, pay more attention to eating whole, real foods, especially plants. "We have never done a scientific study that says plants are awful," she jokes. Intact grains (such as oats), nuts, seeds, and legumes (such as chickpeas) are a great source of protein and fiber, two things that are commonly pumped into store-bought snacks in the form of soy protein isolate and other highly processed ingredients. "Ask yourself, How close to the earth is this snack I'm eating?" A good place to start your snack makeover is at the store: Ignore what Lupiani calls "nutritional ploys"—for example, labels that claim foods are low-fat, nonfat, low-cal, low-carb, or high in protein or fiber—and steer clear of unpronounceable ingredients. Healthy Snacks: Dips & Spreads Edamame Dip with Pita Chips Herbed Cottage Cheese with Multigrain Bread Balsamic Bean Dip with Fresh Veggies Ginger-Garlic Hummus Chickpea Cilantro Dip with Grilled Pita and Carrot Sticks Whole Wheat Pita Chips with Garbanzo Bean-Cumin Dip -------------------------------------------------------------------------------- Healthy Snacks: Crunchy Portables Chile-Lime Cashews Crispy Cinnamon Garbanzo Beans Rosemary and Thyme Walnuts Everyday Granola Low-Fat Curried Pita Chips Grown-Up Gorp -------------------------------------------------------------------------------- Healthy Snacks: Baked Goods Chewy Nut and Cereal Bars Peanutty Energy Bars Raisin and Cardamom Granola Bars Sports Bars with Dried Fruit and Peanut Butter Almond-Cranberry Quinoa Cookies Zucchini Raisin Bran Muffins -------------------------------------------------------------------------------- Healthy Snacks: Drinks Mixed-Berry Smoothie Mango, Berry & Banana Smoothie Carrot, Granny Smith, and Ginger Juice Veggie Detox Three Smoothie Kits -------------------------------------------------------------------------------- Keep Grab-and-Go Options Handy As a chef, Macy says he's "always on the run." He's also an active outdoorsman, so he keeps plenty of granola, dried fruit, nuts, and snack mixes on hand that he can toss into his bag and munch on whenever he needs an energy boost. Lupiani's go-to snack combo is dried fruits, nuts, or seeds. "It's jam-packed with nutrition, and you can have it in your briefcase for a month," she points out. She's a fan of shopping in the bulk-foods section of the grocery or health food store. Not only is the pricing more affordable, but bulk-food sections allow you to purchase as much—or as little— of any item as you like. Make Big Batches "The reality is that it is very hard to find time to make snacks, so most people buy them," observes Macy. His solution: "Focus on things you can make in bulk." His favorites include granola, which takes about 30 minutes to make and can last for as long as a month, and healthy breads, such as Miraval's protein-rich Teff Banana Bread. "On your day off, you can make three or four loaves and freeze them. Pull one out when you want to use it." Lupiani suggests making a batch of smoothies and freezing individual portions. Take one along to work and it'll be thawed by the time you're ready for an afternoon snack. (She also notes that smoothies make a great snack because you don't need a recipe: Just grab whatever fruits and vegetables you have in your fridge and give them a whirl in the blender.) Or make several servings of your own flavored yogurt and portion out a cup for each day's snack. Here's a flavor combo Miraval likes to add when serving yogurt: honey or agave nectar, lime juice, and lime zest. Tune In to Textures When thinking about what makes a great snack, Macy tends to go for things that have a crunchy texture, like apples, celery, carrots, homemade toasted pita or tortilla chips, and Miraval's popular Spicy Soy Nut-Pretzel Mix. "I almost feel like it's a chemical thing in your brain: The crunch is very satisfying and fills you up." Try this: If you're craving an unhealthy snack, think about its texture—creamy, chewy, crispy, or crunchy—and then look for a healthier option that delivers a similar mouthfeel. Focus on Flavor Of course, there's more to a snack than just texture; it has to taste good, too. "Most snacks need a little bit of sweetness and a little bit of spice," says Macy, pointing to Miraval's Strawberry Crunch Bar, which is sweetened with applesauce and strawberry preserves and gets a kick from cinnamon. Herbs, spices, and citrus juice and zest all add very few calories to sweet and savory snacks. In addition, Macy suggests using oils judiciously since they can not only mask other flavors but also lead you to increase the amount of salt in a dish. To cut back on oil without compromising flavor, follow Miraval's lead and experiment by using vegetable stock or roasted vegetables instead of oil to enhance the flavors in your favorite hummus, pesto, spread, and dressing recipes. Another Macy trick, common in spa kitchens, is using a spray bottle when cooking with oil, rather than pouring oil directly into the pan. A spray bottle comes in handy when making homemade pita chips, as well: Simply spritz triangles of pita bread lightly with olive oil, canola oil, or a combination of the two (Miraval's blend is 3:1 canola to extra-virgin olive oil) and bake at 400°F until crisp. Go for Eye Appeal There's truth to the adage that we eat with our eyes, so Lupiani suggests enhancing your snacking satisfaction by tuning in to the visual appeal of your food. You don't have to be a food stylist to make food look—and therefore, taste—more appealing: It can be as simple as adding fresh fruit or frozen berries into yogurt. Or take the Miraval Multigrain Nutrition Bar: Not only is it healthy, Lupiani declares, it also looks much tastier than the typical store-bought snack bar, thanks especially to the variety of colorful dried fruits the recipe calls for. Control Calories and Portions Lupiani and Macy don't advocate slavishly counting calories, but they know that too much of anything—even a healthy snack—can be bad. That's why portion control is key. Macy jokes that treats like the spa's Strawberry Crunch Bar are healthy…unless you eat seven of them. So serve a single portion and put the rest away. "If something is sitting in front of you, you are going to keep eating it," he reminds us. In the spa's kitchen, there are many clever tricks for cutting calories, including bulking up recipes with low-calorie vegetables. In Miraval's Edamame Guacamole, some of the avocado is replaced with soybeans and broccoli. According to Macy, this not only cuts calories but also adds protein and additional vitamins, and helps give the dip "a nice thick body." Serve the dip with crudités or homemade oven-toasted pita chips made without oil to further minimize calories; dipping with chips or vegetables will also "bring in the crunch factor so you'll eat less," he notes. When it comes to preparing sweet treats like cookies and yogurt parfaits, the chefs at Miraval often use agave nectar, which has more sweetness per calorie and a lower glycemic index than white sugar. Listen to Your Body and Be Mindful In the end, one of the most important rules for snacking—and for all meals—is to listen to your body. "We have gotten really out of touch with our physical selves," Lupiani asserts, and we tend to worry too much about exactly when to eat and exactly how many calories and grams of fiber and protein and the like a snack or meal contains. "If you are not physically hungry, don't eat, and if your body is telling you it's hungry, eat," advises Lupiani. And while we might associate mindful eating with a leisurely dinner more so than a snack on the run, Lupiani says snacks can be mindful, too. Even if you're at the office, find a few minutes to leave your desk, stretch, make a cup of tea, and really observe and enjoy the flavors, textures, and appearance of your food. A little mindfulness can go a long way toward a snack makeover that's not just doable but delicious. Megan O. Steintrager is a food writer and editor whose work has appeared in Gourmet Live, Epicurious, Food Network Magazine, the Huffington Post's Kitchen Daily, iVillage, Self, and Brides, among other online and print publications. As a firm believer that the most delicious food is also often the healthiest, she is excited to be heading up Epicurious' Year of Doable Challenges. Read More http://www.epicurious.com/articlesguides/healthy/news/snacks-miraval-spa-doable-challenge#ixzz2PFPaVCEB

My Personal Journey

It's the first of the month, and time for another update on our journey since Ron's release from Taft almost 23 months ago. Time is flying by, and my 19 months without Ron seems in the distant past. Ron's PO stops by occasionally (that's her job), as she did about a week ago. Her attitude toward Ron has changed so much. She has lightened up, and really tries to be helping him. She is going to help him find out how to get a new passport. She also has interest in his work and how everything is going. Ron no longer thinks of Fridays as the day the PO might stop by. There's no stress associated with her visit. I got an e-mail from a woman I met several years ago named Toni. Her husaband was an acquaintance of Ron's (actually they just had a mutual friend) who was in a lot of trouble and was facing a very long prison term. Ron and I met with him prior to Ron's incarceration, and aferwards, I continued to meet with Toni and her husband while he was going through the sentencing stage of his case. In addition to a long prison term, Larry did not have a supportive family (kids were very angry) and his wife Toni was having a hard time emotionally. Anyway, I met with them every few months for about a year, until he was finally sentenced. He got a 10 1/2 year sentence, and is now at Terminal Island (in Long Beach). She e-mailed me to let me know how things were going. She has settled in to a new apartment in Sherman Oaks, and goes to visit her husband twice a week. He is doing fine, and plans to spend the rest of his sentence at Terminal Island, rather than transfer to a camp. The point of my telling you about the e-mail from Toni is that it brings up a lot of old feelings and experiences for both me and Ron. One of the things we both feel is great empathy for the men that are still incarcerated and their families that deal with it on a daily basis. It's hard to understand what it's like unless you've been there. I can tell you all the stories in the world, but you won't truly understand the loneliness in the middle of the night, the helplessness when you can't get something done or the sadness you feel when leaving a visit, unless you've been there. I cannot ever understand what Ron went through either. It's funny. As time passes, things come up in daily life that remind him of Taft, things he never told me about before. We were in line somewhere recently, and Ron got very uncomfortable. The people were extremely close to each other, and Ron had to step out of line and let me stand there. Why? He told me later that in prison, one important rule is to respect a person's space. Do not get too close, in their face, or stand too close in line. This is an unwritten law. Our experience in line recently reminded him of this. Our son David married his beautiful bride Tracy on June 1 in the garden at UCLA Faculty Center. What a wonderful beginning for them, to be surrounded by family and friends in a beautiful setting, at the start of summer. As testament to David's strong friendships, he had friends attend his wedding from New York, Oklahoma, Colorado, Columbia (South America) and Australia. What a reunion it was for his college friends from the University of Denver. David and Tracy planned most of the wedding themselves, and things went off without a hitch. Great job, guys. I wish them a long, happy and healthy life together. It was great to see all my sons, daughters-in-law, and grandchildren together this weekend. I wish it could happen more often. So, all the kids are married (to wonderful women I might add), my mom is in good health, my sons are all happy and doing well in their careers, my husband is working hard at his many jobs, and I try to pull my weight, between travel agent work and mystery shopping. As the distance between Ron and Taft grows, the memories fade, and a happy, healthy Ron has emerged. Things are so good right now. What am I going to worry about?