Showing posts with label Heart Health. Show all posts
Showing posts with label Heart Health. Show all posts

Thursday, January 20, 2011

Solar Oven Eggs and Cheese

Solar Oven Eggs and Cheese

Today was windy but sunny. Too windy to work in the garden but a perfect day to get out the SOS Sport Solar Oven and make breakfast. I set the oven out to preheat and I added a brick. The brick is painted with black bbq grill paint and actually serves 3 purposes in the oven. It elevates the dish for more even cooking, and holds heat so the oven stays hotter if a cloud passes in front on the sun. The bonus is that it also keeps the oven from blowing off the table on windy days.

I used the same ingredients I use to make an omelette on the stovetop (1 whole egg, 2 egg whites, 1 oz grated cheese, 1 tsp non fat milk). Cheese is a must. I am trying to lose weight and live heart healthy so I try and keep cheese to a minimum. Trader Joe's carries interesting but inexpensive cheese and I picked up Cotswald Double Glouchester this week. It has a great flavor that goes well with eggs and I love the chives added in.

I mixed everything together and poured the mix into an old First Class cabin casserole dish that I found at the US Airways Company Store for about 50 cents. Buttering the dish makes for easy cleanup. The eggs and cheese took about 30 minutes in the preheated oven. I topped the dish with more fresh chives out of the herb garden. Breakfast for one without turning on the stove - gotta love it.

Friday, October 08, 2010

October: Unprocessed - Friday Farmer's Market




Since we're trying to eat local and organic when possible, on Fridays I love going downtown shopping at the Downtown Mesa Farmers Market This isn't one of the larger farmer's markets in the valley but it has everything I need. Naturally there are vegetable vendors and most sell other items as well. Herbs can be purchased fresh, dried or in pots ready to plant. You'll find cheese, bread, pasta and pasta sauce, and lately Dr. Hummus has been selling and giving samples of what I think is the best tasting hummus ever. (Oh, his pita chips are excellent too!) There's also tie-dye t-shirts and craft items. Today one of the ladies was selling lovely tote bags that she made.

As you can see above the heirloom tomatoes were fabulous today. I'll be saving the seeds to start over the winter for my spring crop. They did very well for us this year. I also bought some organic cucumbers and fresh corn.

I'll be making more mayo (aioli) this week so I actually went to the farmer's market today for some eggs. If you like fresh eggs this is the place to get them. They go quickly so get there early. Crack them open and you'll see how different they are from anything you can get in the store. The yolks are a deep yellow compared to the eggs I an used to seeing. Curious about where the eggs come from? One of the vendors has a photo album, so you can see the hens along with their hen house and their grazing area. You won't find that at Fry's.

Wednesday, October 06, 2010

October: Unprocessed - Brownies



October: Unprocessed is Andrew Wilder's challenege to give up processed food for an entire month. Read more about it or join the challenge at Andrew's blog Eating Rules. I'll be blogging about my experience during the challenge and hopefully sharing some recipes. Unprocessed food is any food that could be made by a person with reasonable skill in a home kitchen with readily available, whole-food ingredients.

When I signed up for October: Unprocessed I knew the first thing I would be craving is sweets. Not a problem - I have lots of wonderful REAL foods to choose from when baking. Sugar is a no-no but honey is on the “approved” list. Butter, cream and chocolate are also options as ingredients. I am swapping white flour for whole wheat whenever possible and I made the switch in the recipe below.

Googling "brownie" and "honey" bought me to a recipe for Honey Chocolate Brownies. Tweaking the recipe made for a drier, more cake-y brownie that became more dense after spending the night in the fridge. I added pecan butter from Sprouts as filling. Another even more decadent idea would be to drizzle it with Angela St. Cyr's 100 Mile Caramel Sauce. Mmmmmmmmmmmm!

HONEY WHOLE WHEAT BROWNIES WITH NUT BUTTER FILLING

1/2 cup butter, softened
1/2 cup apple sauce
1 ½ cups honey
1 cup whole wheat flour
1 tbsp ground flax seed
½ tsp. salt
3 eggs, beaten
1 cup chopped walnuts
1 tsp Vanilla
1/3 cup cocoa powder

In a small bowl mix the cocoa powder, whole wheat flour and the flax seed. Set aside.

Beat the butter with mixer until creamy. Slowly add honey and applesauce. Add the eggs, vanilla and salt. Mix in the dry ingredients and the nuts. Pour batter into greased 9x13x2 inch pan or Sur La Table's Baker's Edge Brownie Pan. Bake at 350 degrees for 30 to 35 minutes.

Cool and cut into squares. Refrigerate overnight. The next day, slice lengthwise, spread with any nut butter and make a brownie sandwich.

Sunday, October 03, 2010

October: Unprocessed - The First Weekend



October: Unprocessed is Andrew Wilder's challenege to give up processed food for an entire month. Read more about it or join the challenge at Andrew's blog Eating Rules. I'll be blogging about my experience during the challenge and hopefully sharing some recipes. Unprocessed food is any food that could be made by a person with reasonable skill in a home kitchen with readily available, whole-food ingredients.

Day Three – I’m sort of shocked that I haven’t cheated even once. Temptations are everywhere. I leave the house later than usual so I have no time to cruise over to Starbucks and blow the challenge. The community candy jar at work is stationed right at my eye level and filled with Tootsie Rolls and Tootsie Pops. It’s taunting me. Thankfully the Costco keg of Red Vines that usually sits beside it has been emptied for the week.

No one I know is trying to change their eating habits so I am on my own. It's nothing new - I've been making lifestyle changes for a year while hubby lives on sausage and cheese. C'est la vie. I can't twist his arm.

Tonight was typical for me. For a half hour I listened to a coworker moan and groan about her “diet.” Translation – she hasn’t eaten fast food since her dinner break last night. She finally succumbed to the call of the vending machine and I thought that would be the end of it. But noooooo. She started rhapsodizing about her Baby Ruth bar as if it were the most expensive Swiss chocolate in the world. I fought the urge to throw something at her, and then I felt bad when she actually choked on the damn thing. Wow. Food karma is a b*tch.

Temptations and the lack of support are tough but when it comes to eating heart healthy, time management is probably the biggest hurdle for me. Odd hours at work leave little time to prepare meals so I handle most everything on my days off. For items that don't freeze well I fit in preparation when I can. It's not usual for me to be outside grilling chicken and vegetables at 8am or baking bread at midnight. Thanks to the challenge I can't be a slacker and stop for fast food on the way to work so I've got to find the time to prepare everything I need. It's going to be tough, but exciting too.

During my meal planning I started to make a mental list of the convenience foods I’ll need to replace in my diet, like bottled barbecue sauce. I cannot find a recipe for barbecue sauce (that I’d eat) which doesn’t include items like ketchup and soy sauce. It looks like I’ll be playing with tomatoes and spices on my day off.

For the last three days breakfast was oatmeal with fruit or an omelet made with local eggs from the Downtown Mesa Farmers Market . Lunch was a sandwich with chicken breast, lettuce, tomato, and cucumber. The bread is on my own multi grain and I pack a tiny container of home made mayo with my little blue gel freezy thing. My lunch bag gets packed with plenty of fruit for snacking.

The goal for this week is to try some new recipes with honey since sugar is off my ingredient list until November. Wish me luck!

Friday, October 01, 2010

October: UNprocessed Challenge

October: Unprocessed is Andrew Wilder's challenege to give up processed food for an entire month. Read more about it or join the challenge at Andrew's blog Eating Rules. I'll be blogging about my experience during the challenge and hopefully sharing some recipes. Unprocessed food is any food that could be made by a person with reasonable skill in a home kitchen with readily available, whole-food ingredients.

So. . . it was a year ago today that I woke up in CICU at Banner Heart Hospital after my emergency double bypass. Quite a shock, that's for sure. I drove to the hospital, walked in on my own two feet only to have the doctors tell me later that they're not sure how I was even alive. One hell of a wake up call. (Read about it here)

365 days later - I'd iike to say that I work out religiously, lost the excess weight and completely changed my eating habits, but I'd be lying.

The workouts slowed in January when I wrecked my heels doing WiiFit. (Trust me, ignore the instructions and wear supportive sneakers!) As soon as I was able to walk comfortably again I injured my knee on the treadmill. It's frustrating when you want to work out but your body says "hell no!"

Eating is the one point I have improved on but I'd like to do better. Ultra high fat foods like my beloved salami are out. Moderation, portion control, and clean eating are IN - most of the time. (I'm only human! I pass 3 Starbucks and 2 Carl's Jr's on my way to work!)

Processed foods are something I've been trying reduce in my diet in favor of good old fashioned home cooked meals. Last month we gave up purchasing bread and we're eating my own multi-grain sandwich loaf. (more on that soon) This month I am experimenting with mayo and aioli made with heart healthy EVOO. I've come a long way but I'm no where near the clean eater I need to become.

While checking the news on Twitter this morning I saw a tweet about Andrew Wilder's Eating Rules blog. Andrew is challenging everyone to give up processed food for the entire month of October. How appropriate is it that it's starting in the anniversary of my second chance at life? Divine intervention at work again. I took a deep breath and signed on for the challenge. Lots of food bloggers participating so there will be a variety of interesting recipes and feedback as the month progresses.

Hide the Halloween candy and break out those Granny Smith apples. It's going to be an interesting October.

For more on the subject - Awake At The Whisk explains why we should reduce our consumption of processed foods and shares her own rules for the challenge here.

Thursday, July 15, 2010

Low Fat Blueberry Ginger Muffins in the Solar Oven


Low Fat Blueberry Ginger Muffins

2 envelopes Nature's Path Flax Seed Instant Oatmeal (or 1 cup quick oats)
1 cup lowfat buttermilk*
1 cup whole wheat flour
1 teaspoon baking powder
1/2 teaspoon baking soda
1/4 teaspoon cinnamon
1/4 teaspoon ground nutmeg
1 tsp fresh grated ginger
1 teaspoon salt
1 egg white
1/4 cup unsweetened applesauce
3/4 cup brown sugar
1 cup blueberries

Preheat the oven to 375 degrees or preheat solar oven.
Spray the muffin pans with nonstick cooking spray or use cupcake liners.

Gently wash and dry the blueberries. In a small bowl, combine the oats and buttermilk, and let the mixture stand for about 5 minutes.
In a medium bowl, combine the flour, baking powder, baking soda, cinnamon, nutmeg, ginger and salt; mix with a fork to blend and set aside.

In a large bowl and using a fork, beat the egg, add the applesauce, and brown sugar combine well.
Blend in the oatmeal/buttermilk mixture. Stir in the flour mixture only to combine, do not over mix. Fold in the blueberries. Fill muffin cups 3/4 full and top with a sprinkle of turbinado sugar if desired.

In the oven - bake 15 minutes or until a toothpick inserted into the center comes out clean.
In the solar oven - bake until done - it took mine about 30 minutes at about 275-300 degrees.

Makes a dozen muffins.

* You can use 1 cup of milk plus 1 tbsp lemon juice or white vinegar if you don't have buttermilk. Let sit for 10 mins before adding to recipe. I use Fat Free Fortified Lactaid mixed with lemon juice and it works just fine.

Sunday, May 23, 2010

Skinny Italian: Eat It and Enjoy It Live La Bella Vita and Look Great, Too!



Teresa Giudice (pronounced JU-dee-Chay) is the real deal. The table tossing mother of four girls (and one of Bravo’s ‘Real Housewives of New Jersey') has written a fabulous new book Skinny Italian: Eat It and Enjoy It Live La Bella Vita and Look Great, Too! The book is a 'must have' for fans of the show, or anyone who loves Italian food but is looking to eat a little healthier.

I was expecting the usual celebrity fluff, a few personal stories and photos with recipes thrown in. This book is so much more. I was impressed with the attention to detail. A whole chapter is devoted to 'Blessed Virgin Olive Oil' and answers any question you could possibly have about this basic ingredient of the heart healthy Mediterranean diet. The myth busting chapter on pasta blew me away. Who knew it was so healthy? Not me! We are certainly enjoying it more at our home since we read this book.

Teresa dishes up her family favorites and recipes handed down through the years. In the book you’ll find authentic food, made with fresh ingredients. No fat filled Olive Garden knockoffs here, this is the back to basics, healthy, wholesome food that we all ate as children, long before it was reinvented as “Slow Food.”

Most of her recipes are fast and easy but she also includes more complex things like directions on canning your own tomato sauce.

I purchased the book because I am a big fan of the show, and I wasn't disappointed in that respect. Teresa's love for her family and friends and her wicked sense of humor comes through on every page. There are lots of family photos but not nearly enough pictures of her beautiful New Jersey home.

The book has a few tidbits about the other Housewives (her take on Pasta Puttanesca had me cracking up) but it's far from being a cheesy/sleazy "tell all" book to cash in on her celebrity. Skinny Italian is a fabulous book that would be a best seller if it were written by an unknown first time author.

Wednesday, March 24, 2010

Getting to the heart of it all. . .


Although I've mentioned it in passing, I've never really blogged about my emergency open heart surgery on Sept 30, 2009 (coronary artery bypass graft or CABG surgery). Part of me is still in denial about the whole ordeal and how close to death I was that afternoon. How I can still be in denial is a mystery to me since I have a glaring reminder in the form of an 8 inch scar that runs from just below the base of my neck all the way down my chest to the top of my tummy. It makes that day sort of hard to forget.

The whole mess started in mid-September in the parking lot at work. It was a hot day and the air conditioner in my car was broken again. I had just stopped by Trader Joe's on my way to work to pick up some items. I bought several pounds of cheese, some grapes and a small bouquet of flowers to make the call center a little less institutional. My shopping tote was about is heavy as the giant Vera Bradley bag that always accompanies me to work. As I lifted the bags over the steering wheel to exit my car I felt a funny pain in my chest. Like a quick sharp cramp or what I thought at the time, a pulled muscle. I was hot, sweating and in pain for the long walk from my car to my desk.

By the time I sat down the pain was pretty intense but subsided after a few minutes of sitting quietly at my desk. I didn't think any more about it until a problem summoned me to a different department in another part of the building. While walking the pain returned. I thought it was odd - I wasn't lifting anything so why would the pain be back?

Each day for the next two days the pain hit only when my heart rate was raised. By day three the long walk to my desk from the parking lot had me in tears and I decided this might be more than a pulled muscle. I left work and drove myself to Banner Gateway's emergency room many miles away. It was closer to home than work and I rationalized that if I had to stay there at least I've heard that the food is good. Food. Always the priority. :-)

On the long drive I kept telling myself that it couldn't be my heart. I am fat but I work out regularly. I've lost over 40 lbs. I did 3 miles on the treadmill the other day with no pain at all. I walk 10,000 steps most days of the week. I was 44 years old - only old people have heart problems. Ah, so blissfully ignorant.

Much to my relief, the tests indicated it was not a heart attack, but the symptoms concerned the doctor enough so he wanted to keep me for three days of tests. The insurance company (they have the color Blue in their name) had other ideas and made the hospital release me after 24 hours and with only one out of three tests completed.

Over a week later I finished the treadmill and other tests at the office of my new doctor, a cardiologist. He wasn't happy with the results and decided that I needed a cardiac cath, short for cardiac catheterization where they insert catheters into your heart and arteries to check for problems like blockages. He said he thought I might have a blockage that would result in my being on special meds to clear it up or the worst case scenario, I may need a stent and I would need to spent the night at the hospital after they put it in. I was fine while talking to the doctor but completely lost it with the poor gals who were setting up my appointment. I'm a total control freak and this whole situation had just spiraled completely out of my hands.

The following week I was on the table at Banner Heart Hospital for my cardiac cath. I was to be awake for the procedure but I felt myself coming out of a fog listening to the doctor saying "Ninety Nine, it's NINETY NINE!" I was thinking "Great! Ninety nine percent unblocked! They'll just write me a prescription and sent me home." But actually - the opposite was true. My left ventricle was ninety nine percent blocked and my heart started to fail during the cardiac catheterization. The pain I had been experiencing? That was my poor heart being deprived of oxygen when I was active. The cardiologist was stunned that I was living with this kind of blockage for the last two weeks after getting kicked out of the hospital by my insurance company. My two doctors would tell me later that this kind of blockage at my age usually results in a heart attack that is quick and fatal.

I felt like my heart was beating in my stomach and it sort of was, since that is where the heart pump was located that was keeping me alive for the next hour until they could clean the operating room and bring in a surgeon. Of course, this information was presented to me in a much more delicate manner. They asked me which family members I wanted to speak to before my surgery. The way they worded the question was my first clue that this may not turn out so well. Funny though, I wasn't upset, not rattled in the least about being so close to death's door. Life has never been this out of control for me and yet - I was completely unfazed by the drama of it all. As a fat girl, all I could think about was the 10 lbs of boneless chicken breasts that I'd bought at Midwestern Meats the day before. I kept telling myself that I had to remind Ben to make sure they made it to the freezer. I got a great deal on them and didn't want them to go to waste. No matter what - it's always all about the food with me. :-)

They brought Ben into the cath lab and right off I informed him of the urgent need to get the chicken in the freezer. Even without my glasses on, I knew that look on his face. He thought I was nuts. The surgical staff probably chalked up my chicken obsession up to the IV I was getting. I was finally snapped back into the reality of it all when I felt a sharp pain in my leg. I looked down to see a very apologetic nurse with a needle and thread. She was sewing a tube down flat against my thigh. Now let's look back. . . I was a pretty calm child. I broke my collar bone when I was seven but I've never had stitches in my life. Still, I was pretty sure that there was supposed to be some kind of anesthesia or pain killer involved with this procedure. She said she was very sorry that she had to do this while I was still awake. Probably not was sorry as I was to have nurse Martha Stewart RN embroidering on my leg. All I could think of was WTF? They can't scrounge up a roll of tape to hold that tube in place?

My coronary artery bypass graft (CABG) surgery went well. I remember someone saying to me that they were giving me the same anesthesia that they gave to Michael Jackson. Uh, since we all know how that turned out why on earth are you telling me this? Geez, and I was still pissed about the lack of tape!

I woke six hours later as someone was explaining to Ben that they'd have me off the ventilator in another 15 minutes. "Like hell!" I thought to myself. "This thing is not comfortable and has got to go ASAP." I couldn't open my eyes or speak, but I knew Ben was close by. I started spelling the word "out" to Ben in sign language. Now, hindsight being 20/20 and all, it probably would have been a good idea to teach my husband the sign language alphabet at some point during our dozen years together. But noooooo. He thought my signing was just twitching. Great. Made mental note to buy sign languge book for hubby. On to Plan B - I started making scribbling motions with my hand to tell him I wanted to write. The other person in the room laughed and told Ben to let me try, but don't expect much. Sure enough, my handwriting looks like a doctor's scribble on a good day and being sedated for six hours didn't help it much. I still couldn't get my point across.

Finally the fifteen minutes passed and someone pulled out my breathing tube. "It's about f*cking time!" I croaked very loudly as the poor guy who was running the show jumped backwards at the sound of my potty mouth. I guess he didn't expect me to be quite so, uh, articulate. :-)

I spent the next day blissfully unaware that I was in CICU. Seriously, I just thought I had some really attentive nurses. Under my hideously ugly hospital gown I was wearing the biggest granny bra I'd ever seen. I chuckled at the though of the poor person who drew the short straw that day and had to get me into that thing.

The doctors, the surgeon and even the other members of the surgical team all stopped by with two questions. How are you feeling and did your husband get the chicken in the freezer? Thumbs up on both counts.

Two weeks prior, I could tell during my first encounter with all of my doctors that they thought I was lying about how much I exercise. Weighing more than 200 lbs sort of cuts into your credibility. However, after they saw the inside of my heart and arteries they knew I had to be telling the truth. Except for the area of the blockage, there was not even one percent of placque in my artieries or my heart. My valves were clean as a whistle. Their guess is that the overall good condition of the rest of my heart was what kept me alive during these two weeks after the initial pain. The said the blockage was probably a result of a piece of cholesterol sticking to a part of my artery where there was a slight bend. Everything else came around the bend and piled on top. They said it was a fluke thing but that I needed to change my eating, keep exercising and losing weight.

Post surgery went well and I tried to be a good patient to the awesome Banner Heart Hospital nursing staff. If they asked me to walk three times per day I would walk four times. I constantly blew in my little plastic gadget to make sure I didn't get pneumonia. I was motivated to get back to normal.

They discharged me on day six. This time by order of the doctor, not the Blue bean counters (who, btw, got to pick up the quarter of a million dollar tab for all this -LOL!). Two weeks after surgery I was able to log a mile per day on my pedometer. I got to skip cardiac rehab because as my cardiologist said, I would just embarrass the old folks by walking backwards on the treadmill and showing off. I was back working full time just 30 days after the surgery.

Now it's six months later and all is well. Unless I am wearing a scoop neck shirt that shows off my scar you wouldn't know anything happened to me. As a result of the surgery and due to my bad triglyceride genes, they've kept me on a statin, blood pressure meds, and a baby aspirin daily. My eating habits are still a struggle for me but I am making progress. My life depends on it.