Fruit Fun!

Thank you Costco for this great idea!  Peeling tangerines is pretty easy.  

Still, when I tried a sample of tangerines cut up this way, it was really easy to eat.  

Sometimes if I am peeling for my kids I can't keep up with the demand!

With just two quick cuts, you're ready to go!  

No orange colored nails after this quick, yummy snack!

Here is a quick trick for removing strawberry stems.

Simply poke a hard straw straight through a strawberry from the narrow bottom all the way up and out pops the stem!  Works like a charm!

No more half strawberries going to waste because kids don't want to eat near the stem!

BONUS: you can actually eat the stems, and you'll get some extra leafy greens!

What improves that perfect combination of banana and peanut butter!

A stick!  Everything is better on a stick! 

Our sticks were drink stirrers.

You might also like Slushy Spritzers!

One more thing a friend shared that I HAD to include here!

How terrific are these darling fruit and veggie trays?!?!

This is beautiful Sesame Street food art is from a darling family blog!  Thank you Bethany!

Plus, check out many, many other beautiful trays on Pinterest!

COMMENTS: Is it a busy time of year for you?  I find the anticipation of summer exciting, but whew, I feel like things are moving fast!  Plus, do you ever eat food on a stick?  If so, what is your favorite?

Close Your Mouth and Save Your Life!

NASAL BREATHING -- breathing only through your NOSE (mouth shut). I'd never have guessed that this one simple change would be so BENEFICIAL!

BACKGROUND

I had the pleasure of hearing Carol Baglia, a respiratory therapist here in Cleveland, OH, introduce the topic of nose breathing, formally called Buteyko Method, several years ago as a speaker for Northeast Running Club.

Drawing from Shut Your Mouth and Save Your Life,

which George Catlin wrote and illustrated in 1870 (it's about 100 pages long!).

I was re-intrigued recently, in Boston, about nose breathing.  Sam Gyde, triathlon rock star, from Belgium (has never run "a marathon" but qualified for Boston with a 2:53 marathon to round off his first place age group finish in the Ironman World Championship in Hawaii!). Holy smokes!  Well, dear Sam, always breathes this way when he runs, and encourages athletes he coaches, to nose breathe for hour-long runs!

Ironman triathlete, Sam Gyde of Gent, Belgium,
swears by NOSE BREATHING for endurance exercise!

SO COOL!

Why do I LOVE it? Nose breathing is SIMPLE, non-invasive, improves health effectively, and reduces stress!

BENEFITS

1. Improves immunity -- reduces allergies, toxins, infection.
2. Reduces stress.
3. Activates parasympathetic nervous system.
4. Increases nitric oxide (not to be confused with nitrous oxide -- the one that makes you silly)
5. Improves endurance performance.
6. Brain gets more oxygen!

HOW DOES IT WORK?

Your nose is made to breathe! Your mouth is made to EAT and TALK! Unlike your mouth, your nose filters, moistens, and warms the air you breathe, making it IDEALLY ready for your lungs!

As fewer particles of pollen, other allergens, bacteria, and cancer-causing toxins pass this filter,  strong immunity from allergies, infection, and disease results.

Breathing through your nose, automatically controls the speed of your breath, so you can't breath too fast (otherwise known as hyperventilation!).

Breathing more slowly, gives more time between breaths, so we get more oxygen into our blood from the air in our lungs.

Heart rate and breathing rate increase together with exercise intensity. So with a lower rate of breathing, our heart beat and blood pressure will also be lower at any given intensity.

Nitric oxide (NO)!!! This is enough for a whole other huge post! NO helps to relax us, inside and out. NO is awesome for heart health! It even has mechanisms within our immune system; it helps our nerves communicate improving memory and brain function.  In fact, NO is key to healthy functioning of virtually all cells in the body! We're talking Nobel Peace Prize for Medicine in 1998!! Awesome stuff, and we activate it's production when we breathe through our noses!

OTHER RESOURCES

Local (Cleveland, OH area) Respiratory Therapist: provides lots of helpful info and even clinics!
A book from 1870! Shut Your Mouth and Save Your Life by George Catlin
Breathing Exercises
Nasal Breathing and Running: from No Meat Athlete and Healthy Living and Set Higher Standards
Buteyko Technique: 22 Reasons to breath through your nose

COMMENTS

Have you ever heard of this before? Perhaps at a yoga class? Or a stress-reduction seminar? Sesame Street? I have the coolest little clip to help kids with anger which teaches a bit about breathing :)

Boston Marathon Heartbreak Like None Before

My heart goes out to anybody who was hurt in any way related to the bombings on Monday at the Marathon, and of course their family and friends. I am grateful that all of my friends and family, and everyone I know, are all safe and sound. I am grateful for the awesome volunteers, medical staff, and all others who jumped right in, who are all truly angels!

How wonderful to feel so much love coming my way, and really toward Boston in general, from loved ones all over the world :) It was also weird and unreal how in a moment, something so 'important' (fulfilling a lifelong dream of participating in the Boston Marathon), became very trivial.

Being home with my hubby, two daughters, and son, all wrapped up in a big bear hug has never felt better! Now, to find some good in a horrific situation...

Life Lessons of the Boston Marathon Bombings

Don't take life too seriously. Our pace/place/race in running, as well as in life, should matter a lot less than being with the ones we love, and doing the right thing.

Life is precious. Enjoy as many moments as possible; enjoy them as if they were your last!

Know that you are loved, and pass it on. You'll get it all back and more, I promise!

Love is the only thing you get more of by giving it away :)

See the good in people, in life. It's all around, especially if you're looking!

Consider this Zen story: Once a woman moving into a village asked "what are the people of the town like?"  The monk asked the question back about the town she had come from. She replied "rude, unkind, selfish". The monk told her "the people here are just the same". Then another man came around asking about the monk's town. The monk again asked the question back. The man answered "the people there were kind, loving, helpful". The monk told him "the people here are just the same".

So you see it's all in how you look at a situation, a person, life in general. See the bright and shiny, and again you'll find more bright and shiny :)

Be aware of your surroundings.  It's easy to get lost in your thoughts and not notice what is happening around you.  You might also enjoy my post about MINDFULNESS :)

In the words of Kathrine Switzer, "Be fearless!"  Acts of terror are meant to do just the opposite - spread fear - so we can show our strength by following Kathrine Switzer's advice -- being fearless!

2013 Boston Marathon Runner Passport autographed by Kathrine Switzer, the first woman to run the Boston Marathon in 1967; she had to be sneaky to get in there and was famously, and unsuccessfully tackled by the race director!

Once a great man, my grad school adviser, Marco Cabrera, may he rest in peace, gave me a compliment that I've always remembered. He said "you're not afraid to fail!" It didn't seem like much of a compliment at the moment, but in the years since, I've found that this is an attribute of many successful people in history. If you go for what's beyond what you KNOW you can achieve, you'll reach for really amazing goals and awesome possibilities, with some failures, and other seemingly impossible accomplishments, and always truly exciting experiences!

COMMENTS: What have you been up to? I've been missing the blog in a pre- and post- Boston Marathon daze of busy-ness, awe, and shock!

Quick and Easy Lentil Tacos with DIY Taco Spice!

Hola!  Ready for a simple, Mexican delight?!  

I haven't had ground meat in a couple of decades at least, but I would guess that the meat flavor isn't the thing that stands out the most about a taco. Could it possibly be the spicy flavors?!

Lentil Tacos

Yummy Lentil Tacos

Lentil tacos are SO simple!  Basically just lentils, and taco seasoning.

Lentils and beans are AMAZING (read here)! Another cool thing about lentils and beans is that you don't have to worry about food borne illness, the way you should when cooking meat.

Lentil Tacos (idea from this recipe)  Check out awesome allrecipes.com!

1 c dry lentils
1 c water
3 Tbsp taco seasoning*, one packet, (single batch Taco Spice)

Let simmer for ~20 minutes, or until tender and water has evaporated and been absorbed into lentils.

*This is spicy...go with less for milder flavor...we go as little as 1 Tbsp for our kids.

Optional step: blend lentils in a food processor, adding additional water slowly, as necessary, until mixture resembles ground meat.

• Fill taco shells.
• Top with whatever toppings you enjoy.
• We use lettuce, tomato, and avocado - YUM! (Greek yogurt in the pic, but no need!)
• Plenty of salsa tastes great too!
• We haven't use it, but a bit of vegan cheddar cheese, or vegan plain yogurt would make a very familiar taco.

Enjoy!


Taco Spice (adapted from this recipe)

Single batch (taco seasoning packet equivalent):
1/2 tsp each of oregano, cumin, garlic, and paprika
1/4 tsp each of cayenne*, onion, and pepper
pinch of unsweetened cocoa (Mexican flavor trick!)
*adjust for more or less spicy mix.

Single batch (~3 Tbsp of mix) per cup dry lentils.

Make lots of taco spice, store in spice container, and use over and over!

Multiple batches (24x single):

1/2 c each of oregano, cumin, garlic, and paprika
1/4 c cayenne*, onion, and pepper
1/8 c of unsweetened cocoa
*adjust for more or less spicy mix.

Quick and Easy DIY Taco Spice

• HUGE SAVINGS (awesome breakdown here)! Make a batch of this recipe for 25 cents or buy a packet for up to $2!)
• AVOID chemicals, preservatives, strange, unnecessary ingredients! Especially excess salt/sodium, and monosodium glutamate (MSG).
• Tastier, more authentic FLAVORS!

Homemade taco seasoning is great for...

tortilla soup, taco dip, chili, enchiladas, and of course TACOS!

Try Taco Spice in:
Easy Vegatarian Chili
Tasty Tamale Pie
Mexican Fiesta Bowl (2-Minute Friday Night Dinner)
Healthy Mexican Lasagna
Tofu Scramble
Rice
Quinoa
Anything that you want to give a spicy flavor boost!

COMMENTS:  Do you use any spice mixes? It seems making them ourselves can save money and perhaps even make a better flavor! Pumpkin Pie Spice? Curry? Other Indian mixes? What do you think?

Guerilla Gardening! on TERRIFIC ted.com!

Okay, I've loved this website for years (www.TED.com) -- so many wonderful, inspirational presentations!  Many, I'm certain, have also "gotten to me", but after watching this one, I felt compelled to share!

Maybe it's hormones, but Ron had me in tears!  Mostly, happy tears for the possibilities of our children living a healthier way of life!  As well as the difference that one man can make, by inspiring others!

Hope you enjoy Ron's funny ways as he shares his simple, powerful messages!

"Growing your own garden is like printing your own money!" -- Ron Finley

AT www.ted.com

You'll always LEARN something, be ENTERTAINED, and often INSPIRED!


Here are some Other PRESENTATIONS I LOVE:

There are too many to even pick my favorites; here are some great examples!

How to Live to be 100+ by Dan Buettner

Magic of the Placebo by Eric Mead -- placebo effect is AWESOME!

Several by Dean Ornish: Your Genes are Not Your Fate,
The World's Killer Diet, and
Healing through Diet

What Makes Us Happy? is a set of 9 talks by authors, scientists, and more, including:
Dan Gilbert (Stumbling on Happiness), Malcolm Gladwell (Blink), both fascinating authors,
and Graham Hill's inspiring Less Stuff, More Happiness

COMMENTS: What do you grow in your garden?  My favorite are mixed lettuce greens!  And raspberries :)  And squash!  Ok, your turn!

Tasty Tamale Pie

This is another one I've been making practically since I "started to cook", early in our marriage, when we were living in NY. Learned how from my uncle, and adapted it to make it as EASY and HEALTHY as possible -- my goal for all recipes!

Tasty Tamale Pie

Although it's Mexican-type food, it's not actually popular in Mexican American culture -- they prefer wrapping!

This tamale pie was more corn-bready than usual, and still very yummy!

Tasty Tamale Pie

2/3 c dried lentils, cooked with taco spices (optional: chop lentils in a food processor)
2-3 cans refried beans (or make them at home the night before - EASY - healthy - awesome!)
~2 c corn
2 c diced tomatoes
~2 c salsa
~1/2 c chia seeds (optional)
batch of corn bread (follow basic instructions on corn meal container, 1-2 batches depending on how thick you like your corn bread crust)

Cornbread - Plant-Based Tips

Eggs (1 egg = 1 Tbsp ground flaxseed and 3 Tbsp warm water)

Milk - use any plant milk

Oil - use unsweetened applesauce, or more flaxmix

Sugar - as little as you dare; could cut in half

In rectangular glass pan, spread out lentils, top with refried beans (homemade pours on nicely), sprinkle on corn, salsa, and chia. Prepare corn bread batter, and pour over everything else. Bake per corn bread directions for temperature, though it may take more time than directions say, probably around an hour. Lentils are cooked, so you just want everything warm, and the bread topping to be golden.

This tastes great with some avocado slices!  Spice lovers may add more salsa!

Also try Lentil Tacos!

Challenge #3: Hydrate!

Simple, but it's a challenge for me!

Fresh-You Challenge #3: HYDRATE!

Healthy Hydration!

(Challenge #1 was taking fresh garlic, which I'm still enjoying!
and Challenge #2 was running daily)

Boston Marathon is approaching, so what I can do, aside from running, to make my race experience a peak performance!?

Two things come to mind:
a) SLEEP, and
b) HYDRATION!

For the next month, (to the race and beyond!), I am going to focus on drinking more!

8 c ~ 64oz fluid per day

How?

WRITE on my Do It Now (Most Important Things) list each day!
DRINK small cups to maximize absorption!
ADD CHIA to any drink will also increase absorption!

Why?

My Favorite Benefits

Benefits of Drinking Enough!

Best Benefits!

Exercise seems easier!
Glowing, soft skin
Fresh breath
Headache prevention
Boosts energy (2.6% reduction in hydration can double feelings of fatigue)

More Benefits Highlighted on Dr Oz

Maintain healthy weight - reduce hunger
Alleviate asthma symptoms - thins mucus
Help with allergies - flushes body of irritants

What?

Tangy Green Drink

Soothing Green Tea

Refreshing Chia Fresca

Creamy Chocolate Drink

Food Babe's Hot Lemon Cayenne Drink

Melissa of My Whole Food Life's -- Hazelnut, Hemp, or Almond Milk

Other Related Posts

Simplifying Life
Successful Goal Setting
Forming a New Habit
Racing Hydration and Eating

Wow, Even Walmart -- Nutritious Foods are Everywhere!

I always keep my eyes peeled for yummy, healthy deals!

#1 Shredded Wheat (original AND with bran)

and

Triscuit Thin Crisps

WHOLE GRAINS -- one or two ingredients

More on whole grains here, here, and here!

#2 Mariani and Great Value dried fruit

NO added sugar!

#3 Crunchies Fruit

FREEZE DRIED FRUIT is so cool!

No sugar or preservatives

Retains almost all nutrients

Very few calories, VERY flavorful

#4 Ocean Spray Juice and V8 Fusion

100% juices with a variety of fruits and veggies

More on juice here and here.

#5 Flaxseed!

Ground (helps with nutrient absorption, rather than whole seeds)

BONUS TIP: Substitute 3 cups of Shredded Wheat or Shredded Wheat 'n Bran cereal for the bread in the Hearty "Turkey" Meatloaf recipe. Benefits include avoiding extra ingredients in packaged bread and save time (no ripping/cutting bread).

COMMENTS: What healthy foods do you find at Walmart? A friend told me she gets a frozen fruit mix with passion fruit -- gotta check it out!

Where do you shop?

Aldi?  Heinen's? Giant Eagle?  Marc's?  Costco?

Trader Joe's?  Whole Foods?  Gordon Foods?

LINK of the DAY: 5 Sassy Shopping Tips

Chia-Chia! Hot or Cold!

Amazing Chia-Chai Sports Recovery Drink

(Have it HOT in the cold, and COLD in the heat!)

• Ideal for drinking IMMEDIATELY after exercise lasting more than 60 minutes.  
• Like when training for a MARATHON!
• This is ESPECIALLY important when one is going to exercise AGAIN within 24 hours:
• DOUBLE sessions (practices) or double headers (competition)
• Hard training, for CONSECUTIVE days
• Weekend tournaments/meets with MULTIPLE games / matches / events

Replenishing GLYCOGEN stores in the muscles works much better in the FIRST 2 hours after exercise, and ESPECIALLY within the first 30 minutes!

There is sugar in the Tazo Chai.

Sugar is actually HELPFUL for ENDURANCE exercise!

Post-exercise, it is ideal to consume protein with the carbohydrate, so tofu or soy milk (do not use dairy milk!) is a super addition to the tea.

Last, but not least: CHIA! There is very little research evidence to support chia for sports nutrition. On the other hand, there are hundreds of years of real life application of chia among the Mayans and Incans, so am I trusting in that before the sports nutrition research catches up!

There sheer NUTRITIONAL content of the seeds, 

as well as their ability to ABSORB water so visibly outside the body, convince me, along with my own EXPERIMENTATION, of the AWESOMENESS of chia for exercise!

EXPERIMENTATION with the things you consume DURING and AFTER exercise is key! BUT A BIG RACE is NOT the time to try something new!

Here are some other things you can try post-exercise!

Check out this study:

From the Journal of Strength and Conditioning Research in 2011, basically saying that you could substitute half the calories from Gatorade with calories from chia seeds, and get the same performance results.  More nutrients, less sugar, same performance!

Wonder what to do before exercise?  Check this out!

COMMENTS:  Anyone else getting ready for the Boston Marathon next month?!

Best Banana Bites

Nothing better than salty and sweet!

Keep in mind that a little salt is fine if you have low/healthy blood pressure.  Each person should decide which nutrients are most important to keep in or out of their own diet because of how their body works, according to their special needs.

If you stick with a WHOLE foods diet, avoiding processed foods, you be consuming far less sodium than if you eat lots of packaged and fast foods (note: restaurants also tend to add a lot of excess salt and unhealthy fat to their foods).

Best Banana Bites

Walnuts, raisins, salt, bananas.
Just whip up some Oatmeal Raisin Cookie Dough (you'll have extra dough to enjoy as Laraballs!) and use banana slices to make tiny sandwich bites!

Delicious breakfast or a snack ANY TIME of day!

Guess What Can Do ALL This?!?!??!

#1 Daily jolt of happiness, lift in mood (increased serotonin, dopamine, and norepinephrine levels), decreased stress, increase sense of well being and health

#2 Daily sense of accomplishment, productivity

#3 Daily steps toward increased fitness

#4 Increased energy and motivation for everyday tasks

#5 Deceased blood pressure 24 hours a day!

#6 Better sleep

#7 Curbed appetite for junk

#8 Improved memory (almost forgot that one!)

#9 .....YOU fill this one in :)

#10 Better self-esteem, ...how can it not, knowing all #1-9 are happening!

BONUS (and giveaway): Daily exercise makes it EASIER for my mind and body/muscles/legs to actually get started each time.

EVERYONE has challenges -- some of mine are a husband who travels, and three little ones.  Often, I run a lot within a few days (perhaps 30 miles in three days), and then take up to 5 days off.  Each time I get started again, I have to talk myself and my muscles into getting moving.

In contrast, running daily, my mind and muscles are so accustomed to the habit, that I do it without even thinking, like brushing my teeth, any time of day.  I am TOTALLY LOVING my NEW HABIT for ALL of the ABOVE REASONS (and certainly MORE!)!

HERE IS WHAT I DO: Challenge #2
and have done, ever since my 6YO came up with the resolution for me on New Year's Day, 2013!

My promise: run ONE MILE each day.  If you're walking, say a half mile.  This is a 10-minute daily commitment (and what I (AND YOU WILL) get is ALL OF THE ABOVE!  Sweet bargain!

After just a few weeks, it will become easier, and will get progressively easier for the next six weeks!  Check out a post about forming a NEW HABIT!

Awesome slideshow of Mind-Blowing Benefits of Exercise, from US News and World Report: Health

COMMENTS?  Want to give it a try?  YOU CAN DO IT!  What benefits do you enjoy?  Look forward to?

5 Fabulous Ladies and their 5 Rockin' Blogs!

Since I visit them all the time, I thought I'd share them with you!

100 Days of Real Food -- you've heard me talk about this one a lot!  Lisa read some Michael Pollan books and went wild with changing her diet and inspiring probably millions of other people to do the same!  AWESOME resource!

100 Days of Real Food

Some related posts: 18 Quick Kitchen Tips, Awesome Website, Starbucks Refreshers, Make Sense of Bread Labels, Amazing Dried Beans, Trader Joe's Treasures, Our Favorite Snacks, Rewards that Won't Fill Your Tummy, Tips and Tricks for Picky Eaters

Oh She Glows -- Angela started a blog as she was getting healthy several years ago -- she was posting twice a day, and these were (are always!) awesome posts!  She is very creative, funny, bright, and shiny!

Oh She Glows

A related post: Creamy Avocado Pasta :)

Chocolate Covered Katie -- Again, I talk about this one all the time, she was a college girl making healthy desserts, and now after graduating from college almost a year ago, she blogs full time!  She is coming out with a cookbook (hopefully soon!) which is certain to rock!

Chocolate Covered Katie

Here are some related posts: Dig into Dark Chocolate, My Favorite Blog!, Healthy Chocolate Chip Cookie Dough, Peanut Butter Fudge Eggs, and Try these Tots!

Hungry Hungry Hippie -- Elise just had a baby boy!  She is a vegetarian (with a non-vegetarian hubby) nurse who is also very creative in the kitchen :)  She has an e-cookbook for a special diet that helps with irritable bowel syndrome (IBS).

Hungry Hungry Hippie

My Whole Food Life -- Melissa is very strongly opposed to genetically modified organisms (GMOs), and I just love her simple, tasty, and healthy recipes!  We'll save the topic of GMOs here for another day, and if you are trying to avoid them, Melissa will show you the products to avoid!  In fact, she does a "such and such exposed" for all sorts of products and yucky stuff in them to avoid :~

My Whole Food Life

COMMENTS: What are your favorites?  Please share!

Four Fabulous Films!

These movies all thrill me (like the Dr Oz Show) because they have millions of people actually trying to LEARN about NUTRITION and make healthier choices! Not just people like me who went to college to learn about it all, but people of all walks of life: different careers, interests, and ethnicities! I LOVE it! SO here you go! HAPPY WATCHING!

Super Size Me

This message here may seem obvious, but if there is any chance you spend time at Mickey-D's, this one might convince you to spend less time or money there! This guy eats it for a month and watches his health markers go wild! Watch it now for FREE!

Food Inc

This movie really shows you about animal treatment (and farmer treatment!) in ways that are hard to forget, and will likely change your diet, at least until you forget what you've seen. This movie shows a pretty convincing argument for choosing organic more often. There is a FOOD INC website too!

Forks Over Knives

This movie features two doctors who have each done awesome studies: Dr. Campbell's China Study and Dr. Esselstyn's Heart Attack Proof Diet which strongly incriminate certain foods. They promote a plant-based diet.  Forks Over Knives has an official website with LOTS of AWESOME info, including yummy plant-based recipes!

Other related posts include: Esselstyn Exilir, Savory Cheese Substitute (Dairy and Soy Free), and 5 Big Reasons to Make Your Meat Portions Small

Vegucated

Just saw this one! Three very meat-loving individuals agree to eat a vegan diet for 6 weeks, and are I would say all convinced to continue on there way with the non-animal diet, maybe for life! It also includes an eye-opening phone call about some suspicious "organic practices" that were disappointingly surprising to me. Marisa has a website too :)

And there are actually other eye-opening health films to enjoy!

COMMENTS: What are your favorites?  Was there ever a life changing movie for you?