Telomeres and Living Longer

Our company, Isagenix, is at the right place at the right time.  We are working with Dr. Bill Andrews, Sierra Labs, and John Anderson, founder of Isagenix, who are working on life extending natural supplement that will keep the teleomeres from shortening with age.  This article is from The TODAY Show interview with Dr. Andrews.  [Just a note:  Since Tom and I started using Product B, we have an abundance of energy and we feel so much better ... it is amazing!!  We love it!!!]

Science Behind “Living Forever”

On the TODAY Show, Dr. Andrews and his father, Ralph, exemplify what it means to defy aging through exercise and supplementation.

“Could people soon be living forever?” A story by Linda Carroll posted on MSN.com, based on TODAY Show reporting by Michelle Kosinski, brings more attention to this captivating question and to the scientists researching all aspects approaching it, including telomere biologist Bill Andrews, Ph.D.

In the story, Dr. Andrews is credited for his work in the development of a supplement that is said to help keep “telomeres from shortening with age.” The supplement, created by Isagenix Founder John Anderson in collaboration with Dr. Andrews, is Isagenix Product B™.

Carrol’s report describes telomeres, the complex non-coding DNA structures at the tips of chromosomes that act as protective caps, and how as they “become shorter, we deteriorate.”
Dr. Andrews is quoted as saying, “The literature is, I would say, 95 percent certain or better that if we can find ways to lengthen the telomeres, we are going to reverse aging.”

Telomeres? Tell Me More
As noted by Kosinski and Carrol, it’s hard to believe the day will soon come when people can live in perpetual youth. Skeptics are inclined to ask, What is the literature that Dr. Andrews speaks of? and What can we do now to make the most of the science behind healthy aging?
The facts are that the scientific literature on telomeres and their influence in aging that Dr. Andrews speaks of is as exciting and promising as it sounds, even leading to the Nobel Prize in Physiology or Medicine 2009.

Recent research at Harvard Medical School in Boston showed reversing telomere shortening in mice also reversed their aging (1). The lab also found a connection between telomere shortening and other known factors of aging—dysfunctional mitochondria and oxidative stress—adding evidence of a core pathway of aging that starts with telomere shortening (2).
In the video segment, Dr. Andrews and his father, Ralph, are seen following precisely the kind of lifestyle, according to data gleaned by recent studies, that best supports the length of their telomeres—namely, by performing daily exercise and taking Ageless Essentials Daily Pack with Product B.

Regular exercise is associated with telomere length, as is receiving optimal dosages of vitamins, minerals, and long-chain omega-3 fatty acids DHA and EPA (3-11). The nutrients are all needed, acting in concert, to maintain DNA and telomere integrity with age.
Evidence continues to mount showing that diet and lifestyle does greatly influence the speed of telomere shortening with age. Other behaviors that can help preserve telomeres are managing stress and maintaining a healthy weight (4, 12).

Isagenix System for “Youthful Aging”
At a time when Baby Boomers are reaching retirement age, Isagenix is investing heavily in telomere research and developing products that allow its customers to age more gracefully. The company’s Pillars of Health products—Cleanse for Life, IsaLean Shake, Ionix Supreme, and Ageless Essentials Daily Pack with Product B—are each intended to help address the problems of more rapid aging (caused by factors including obesity, toxicity, stress, and poor nutrition).
Product B is only the latest of Isagenix products to assist in defying aging, going a step beyond, and targeting underlying mechanisms that lead to telomere shortening. Specifically, the product acts to protect telomeres from an overabundance of free radicals with a combination of ingredients that promote antioxidant enzyme efficiency.

Experiments on cells performed in Dr. Andrews’s lab show Product B is capable of turning on expression of the enzyme telomerase, which restores telomere length. The research is fascinating for anyone interested in a longer, healthier life. More research in 2012 is set to find out what to expect of Product B in the future.
References

1. Sahin E, Colla S, Liesa M et al. Telomere dysfunction induces metabolic and mitochondrial compromise. Nature 2011;470:359-65.
2. Jaskelioff M, Muller FL, Paik JH et al. Telomerase reactivation reverses tissue degeneration in aged telomerase-deficient mice. Nature 2011;469:102-6.
3. Bendix L et al. Leukocyte telomere length and physical ability among Danish Twins age 70+. Mech Ageing Dev. 2011 Oct 12. doi: 10.1016/j.mad.2011.10.003
4. Puterman E, et al. The power of exercise: buffering the effect of chronic stress on telomere length. PLos One 2010 May 26;5(5):e1083.
5. Cherkas L, et al. The Association Between Physical Activity in Leisure Time and Leukocyte Telomere Length. Arch Intern Med 2008;168(2):154-158.
6. Paul L. Diet, nutrition and telomere length. J Nutr Biochem 2011. doi: 10.1016/j.jnutbio.2010.12.001
7. Cassidy A, De V, I, Liu Y et al. Associations between diet, lifestyle factors, and telomere length in women. Am J Clin Nutr 2010;91:1273-80.
8. Xu Q, Parks CG, DeRoo LA, Cawthon RM, Sandler DP, Chen H. Multivitamin use and telomere length in women. Am J Clin Nutr 2009;89:1857-63.
9. Richards JB et al. Homocysteine levels and leukocyte telomere length. Atherosclerosis 2008;200: 271-77.
10. Richards JB et al. Higher serum vitamin D concentrations are associated with longer leukocyte telomere length in women. Am J Clin Nutr 2007; 86: 1420-5.
11. Farzaneh-Far R et al. Associations of Marine Omega-3 Fatty Acid Levels with Telomeric Aging in Patients with Coronary Heart Disease. JAMA 2010; 303(3):250-7.
12. Kim S et al. Obesity and weight gain in adulthood and telomere length. Cancer Epidemiology Biomarkers & Prevention 2009; 18: 816-20.

My Holiday Favorites: Holiday Pork Tenderloin with Cranberry/Balsamic Reduction

This year we are trying something different for our Christmas dinner.  Usually we bring out the ham, pineapple rings and brown sugar/mustard glaze.  This year we are going to fix a scrumptious Pork Tenderloin.  I played around and created this Cranberry/Basalmic Reduction for the top ... and it tasted amazing.  The first time I fixed this dish, I served it with Microwaved Yams and Green Beans ... it was the perfect combination.  Tonight I am actually going to make the cranberry/balsamic reduction and drizzle it over turkey and dressing.

The other benefit of this meal is that the whole thing can be prepared in LESS than 30 minutes!!! 

Holday Pork Tenderloin with Cranberry/Balsamic Reduction

Serves 2

1-1/2             Tbsp               butter

1                      8-10oz           pork tenderloin

1/2                 cup                 chopped onion

1                      Tbsp               chopped fresh rosemary

1/2                 cup                 low-salt chicken broth

1/3                 can                 whole berry cranberry sauce

1                      Tbsp               balsamic vinegar

1.  Preheat oven to 450 degrees.  Melt 1/2 Tablespoon butter in heavy large ovenproof skillet over medium-high heat.  Sprinkle pork with salt and pepper.  Sear pork on all sides, about 2 minutes.  Place skillet with pork in oven.  Roast pork until thermometer inserted into center registers 155 degrees, about 10 minutes.

2.  Meanwhile, melt remaining 1 Tablespoon butter in heavy medium skillet over medium-high heat.  Add onion and rosemary; sauté until onion softens, about 3 minutes.  Add broth, cranberry sauce and vinegar and whisk until cranberry sauce melts, about 2 minutes.

3.  Transfer pork to work surface.  Scrape any juices from large skillet into cranberry mixture.  Boil until sauce has reduced enough to coat spoon thickly, about 6 minutes.  Season with salt and pepper.  Slice pork and serve with sauce.



My Holiday Favorites: Spicey Holiday Pumpkin Dessert

Spicy Holiday Pumpkin Dessert

1          15oz can       pumpkin puree (or 100% pumpkin)
1          12oz can       evaporated milk
3                                  eggs
1          cup                 white sugar
4          tsp                  pumpkin pie spice
1          18.25 oz       package yellow or spice cake mix (dry)
3/4     cup                 butter melted
1-1/2 cups               chopped walnuts

1.  Preheat oven to 350 degrees.  Grease the 9x13 inch baking pan.

2.  In a large bowl, combine pumpkin, milk, eggs, sugar and spice.  Mix well, and pour into the greased 9x13 inch pan.

3.  Sprinkle dry cake mix evenly over the top, then drizzle with melted butter.  Top with chopped walnuts.

4.  Bake at 350 degrees for 1 hour or until a knife inserted near the center comes out clean.

Nutrition Info:  Serving size 1/24 of cake
Calories: 192     Total Fat: 9g     Cholesterol: 42mg     Sodium: 234mg    
Total Carbs: 26.8g (Dietary Fiber: 0.8g)     Protein: 2g

Count Those T-Day Calories .. You'll Be "Thankful" You Did!

The big day is coming and I can almost feel the loosening of belts and waistbands across the nation.  One of the best things you can do to survive a fourth helping of Dad's incredible turkey and stuffing and Aunt Millie's pecan pie is to PRE-PLAN what you are going to put on your plate ... and stick to your plan.  To help you I am including a calorie list from About's Calorie Count site which includes the most traditional Thanksgiving dishes.

Main Course

Roasted Turkey
Serving Size: 1 cup chopped or diced
Calories: 238

Cornbread Stuffing
Serving Size: ½ cup
Calories: 179

Mashed Potatoes
Serving Size: 1 cup
Calories: 237

Cranberry Sauce
Serving Size: ½” thick slice
Calories: 86

Dinner Rolls
Serving Size: 1 roll
Calories: 76

Side Dishes

Green Bean Casserole
Serving Size: Approximately 8 oz.
Calories: 90

Sweet Potato Casserole
Serving Size: About ½ cup
Calories: 287

Corn Pudding
Serving Size: 1 cup
Calories: 328

Macaroni and Cheese
Serving Size: Approximately 1 cup
Calories: 207

Collard Greens
Serving Size: 1 cup chopped
Calories: 49

Glazed Carrots
Serving Size: Approximately ¾ cup
Calories: 115

Vegetable Rice Pilaf
Serving Size: Approximately ½ cup
Calories: 198

Desserts

Pumpkin Pie
Serving Size: 1/8 of a 9” pie
Calories: 316

Sweet Potato Pie
Serving Size: 1/8 of a 9” pie
Calories: 340

Pecan Pie
Serving Size: 1/8 of a 9” pie
Calories: 503

Pound Cake
Serving Size: 1/10 of standard round cake
Calories: 116

Bread Pudding
Serving Size: Approximately ½ cup
Calories: 232

Control Your Portions

By now you've probably decided what foods you will eat, but remember to control your portions.  If you partake in just one serving of all the foods listed below, you're looking at almost 3600 calories.

Quick Tips for a Good Walk

You’ve been walking since you were a baby.  Would you be surprised to find out you might not be doing it incorrectly?  Now that I am walking more to prepare for my first half-marathon this Spring, I noticed that by the end of my walk my back and legs felt fatigued.  A friend gave me a list of guidelines for proper posture and techniques to improve my walking sessions.  Since I have been following these guidelines I feel like I have a lot more energy during and after my walks. 

Lengthen Your Spine
Imagine a string attached to a balloon which is attached to the top of your head and being pulled upward, making you as tall as you can be. While you are on your walk do not lean forward (from the waist) because you could be putting a strain on your back causing fatigue or possible injury.

Keep Your Chin Up
I have a habit of looking down at the ground when I am walking.  The guidelines say to look up, chin parallel to the ground, while you’re walking which will result in less neck and back pain.

Take Natural Strides
Don’t “push” your steps.  Instead keep your strides as natural as possible.  Taking longer than natural (comfortable) steps could cause an injury.  Move with a fluid, comfortable stride.

Good Tips for a Good Walk

As you know if you have been reading my posts, I am doing a lot more walking these days.  I found some interesting tips on the web that I thought I would share with you. 

A study by researchers at Harvard School of Public Health found brisk walking was associated wpreventing weight gain and maintaining weight loss whereas slow walking was not.  The difference between the two lies with you.  While the CDC reports brisk walking to be ≥ 3.5 mph, your level of exertion determines if brisk walking is the moderate intensity activity it is intended to be.  Ideally a brisk walk means you are between 50 and 70% of your maximum heart rate (MHR).  If you don’t know your MHR, use the talk test: you should be breathing harder than usual and be able to speak in long sentences, but not able to sing. Brisk walking isn’t just a faster leisurely walk; it requires proper posture and total body effort, complete with relaxed shoulders, eyes looking forward, and hands relaxed. As one arm moves forward, the other moves back, while alternating with each step.  
The CDC recommends 150 minutes of moderate intensity physical activity a week and two or more days of muscle strengthening activities.  So if you’re just starting out, brisk walking can have far-reaching benefits for your overall health.

Brisk walking also improves endurance, which can prepare you for more intense activity down the road.   Try interval-style walking: Three minutes of fast walking, then three minutes of slower walking, repeated ten times.

A walking program to try

(This article was first printed in the Special Health Report from Harvard Medical School "Exercise: A Program You Can Live With." For more information or to order, please go to http://www.health.harvard.edu/special_health_reports/Exercise.htm.)
Before you take your first steps, follow these guidelines to plan your program.

• Find a safe place to walk. Options include quiet streets, trails in parks, athletic tracks at local schools, or a shopping mall.
• Invest in a good pair of shoes. Shoes for walking should have thick, flexible soles that cushion your feet and elevate your heel a half to three-quarters of an inch above the sole. The upper portion of the shoe should be constructed of “breathable” materials such as nylon mesh or leather.
• Wear clothes appropriate to the season. Wear lighter clothes than you’d need if you were standing still; you’ll warm up as you exercise. Dress in layers so you can peel off garments if you get hot.
• Warm-up and cool-down. Include five-minute warm-up and cool-down segments as part of your total walking time. A slow walk is a good warm-up and cool-down. Or you may want to stretch for your cool-down (but not as a warm-up since you should only stretch muscles that have been adequately warmed up).

Practice good walking technique:

• Walk at a brisk, steady pace. Slow down if you’re too breathless to carry on a conversation.
• Keep your back straight, and gently contract your stomach muscles.
• Hold your head up. Lift your chest and shoulders.
• Point your toes straight ahead.
• Let your arms swing loosely at your sides. If you want to boost your speed, bend your elbows at a 90-degree angle and swing your hands from waist to chest height.
• Land on your heel and roll forward onto the ball of your foot, pushing off from your toes. Walking flat-footed or only on the ball of the foot may lead to soreness and fatigue.
• Take long, easy strides, but don’t strain. To go faster, take quicker steps instead of longer ones.
• Lean forward slightly when walking faster or going up hills.

Sample walking program

Follow the plan charted below to build up your strength and endurance. If you haven’t been exercising, start at the beginning. If you’re already exercising, but want to increase your activity, start at the level that best matches your current routine and build from there.

A walking program to try
	Sessions per week	Warm-up	Walking time	Cool-down	Total minutes
Week 1	2	5 min. slow walking	5 min. brisk walking	5 min. slow walking	15 min.
Week 2	3	5 min. slow walking	5 min. brisk walking	5 min. slow walking	15 min.
Week 3	4	5 min. slow walking	10 min. brisk walking	5 min. slow walking	20 min.
Week 4	5	5 min. slow walking	10 min. brisk walking	5 min. slow walking	20 min.
Week 5	6	5 min. slow walking	10 min. brisk walking	5 min. slow walking	20 min.
Weeks 6–7	6	5 min. slow walking	15 min. brisk walking	5 min. slow walking	25 min.
Week 8	6	5 min. slow walking	20 min. brisk walking	5 min. slow walking	30 min.
Week 9	6	5 min. slow walking	25 min. brisk walking	5 min. slow walking	35 min.
Week 10	6	5 min. slow walking	30 min. brisk walking	5 min. slow walking	40 min.
Week 11	6	5 min. slow walking	40 min. brisk walking	5 min. slow walking	50 min.
Week 12	7	5 min. slow walking	50 min. brisk walking	5 min. slow walking	60 min.

(This article was first printed in the Special Health Report from Harvard Medical School "Exercise: A Program You Can Live With." For more information or to order, please go to http://www.health.harvard.edu/special_health_reports/Exercise.htm.)

Surprising Uses for Tea

Since I have given up diet pop, I have starting drinking a lot more tea, especially green tea.  I saw this article on Shine, and I thought I would share it for you.  I have tried about half of the suggestions and they really work!!

1. Clean carpets: Clean up musty, dirty carpets by sprinkling dry, used green tea leaves on the carpet. Let them work their magic for about 10 minutes, then vacuum them up. Delicate Persian and Oriental rugs can also benefit from a sprinkling of tea leaves. In this case, sprinkle nearly dry, used whole tea leaves on the rugs, and gently sweep them away.

2. Shine wood floors: The tannins in black tea can help shine and color hardwood flooring. Follow your regular floor cleaning routine by carefully rubbing some brewed tea into the floor (don’t use too much water on hardwood flooring) and letting it air dry.

3. Polish furniture: Brewed tea also can help clean and shine wood furniture. The tannins in tea will re-color light spots and scratches in wood surfaces. Dip a soft cloth in a small amount of strongly-brewed tea, and use it to wipe down scratched tables, chairs, and more. Woodworker Jim McNamara suggested using "regular orange pekoe (Lipton's) or other dark tea" in Woodworker's Gazette.

4. Clean mirrors and windows: Tea can remove stubborn, greasy fingerprints from glass, and make it sparkle. Simply rub a damp teabag on the glass or fill a spray bottle with brewed tea.

5. Clean toilet stains: Rumor has it that used tea leaves can magically remove stubborn stains in the bottom of the toilet bowl. Just leave them in the toilet for several hours, then flush the toilet and brush the bowl.

6. Soothe a sunburn:  Tea can soothe sunburns and other minor burns. Dr. Oz suggests sponging sunburned skin with "cooled chamomile tea" for it's anti-inflammatory effect. Don't try this if skin is broken.

7. Soothe tired eyes: Warm, wet tea bags can reduce puffiness and soothe pain around tired eyes — and tea bags on your eyes look a little less ridiculous than cucumber slices.

8. Soothe bleeding gums:  After a tooth extraction or when an older child loses a tooth, try putting a cold, wet tea bag in the mouth where the tooth was lost and bite down on it. According to the Cleveland Clinic, "The tannic acid in tea helps healing blood clots to form (blood clots function similarly to a scab on an open wound). It can reduce bleeding and soothe pain."

9. Shine dry hair: Brewed tea makes a good conditioner for dry hair. Rinse with (unsweetened) tea and leave to dry for a while, then rinse again with water.

10. Improve skin:  The Mayo Clinic suggests that herbal tea ingredients chamomile and calendula can help soothe dermatitis when prepared as a topical cream. Consult with a qualified health practitioner before using these remedies.

11. Soothe acne: Some acne sufferers swear by washing their faces with green tea because of its mildly antiseptic properties. Dr. Andrew Weil suggests washing with calendula flower tea as a natural alternative to benzoyl peroxide.

12. Tenderize meat: Marinate tough meat in black tea to make it more tender.

13. Add to compost: Pouring strong tea into a compost bin will help speed up the process and encourage more friendly bacteria to grow, improving the compost.

14. Help houseplants: Occasionally use brewed tea instead of water to feed ferns and other houseplants that like rich, acidic soil. Spread used tea leaves around rosebushes, then add mulch and water. The tannic acid and other nutrients will benefit the plants. A few used teabags in the bottom of a planter can help the soil retain water, and adds valuable nutrients.

15. Dye fabrics: Green and black teas have long been used in dyes for fabric and paper, particularly for generating a beige, faux-antique look.

Consequences of the National Obesity Epidemic

I’m surely not alone in feeling alarmed when I read that the obesity epidemic is worse now than ever. The Centers for Disease Control and Prevention recently posted a website with a map of the United States showing the changes in obesity that have taken place over the last 25 years. I strongly suggest that you use this link and see for yourself.
Just to give you an idea of the gravity of the situation, I would like to share with you the following statistics:

• In 1985, the highest state obesity rate was equal to or less than 14 percent.  Six years later it increased.
• In 1991, the highest state obesity rate was equal to or less than 19 percent.  Six years later it increased.
• In 1997, the highest state obesity rate was equal to or greater than 20 percent.  Four years later it increased.
• In 2001, the highest state obesity rate was equal to or greater than 25 percent.  Four years later it increased.
• In 2005, the highest state obesity rate was equal to or greater than 30 percent.
• Currently there are 12 states that are in this category and one state is at 34 percent.
• In 1990, 10 states were equal to or less than 10 percent obesity range.
• In 2000, no states were in the equal to or less than 10 percent obesity range.
• In 2010, no states were in the equal to or less than 20 percent obesity range.
• Sixty-eight percent of the American population is considered to be either overweight or obese

To read the rest of the article, click this link.

Parmesan Sweet Potato Fries - Recipe

I love sweet potato fries for two reasons.  First, they are sweet and delicious!!! (Always a good thing!!)  And secondly, they have fewer calories since they are baked and not fried.  If I have a regular french fry ala Micky-D's, all I taste is the oil and salt.  Try these great fries, with a touch of Parmesan cheese.

 

Parmesan Sweet Potato Fries

 

Ingredients:

1/2 pound sweet potatoes, cut into 1/4" thick sticks
1 Tbs. grated reduced-fat Parmesan cheese
1/2 tsp. extra-virgin olive oil
1/8 tsp. garlic powder
1/8 tsp. paprika
Pinch of cayenne
Salt to taste

Directions:
1. Preheat oven to 450 degrees F
2. In a medium bowl, toss the potatoes, cheese, olive oil and spices
3. Place potatoes in a single layer on a medium nonstick baking sheet
4. Bake for 8 minutes
5. Flip the potatoes and bake for 10-12 minutes, or until the potatoes are tender and browned
in spots.
6. Serve immediately

Makes 2 Servings

Nutrition Facts:
125 Calories, 2.5g Protein, 25g Carbs, 2g Fat, 4mg Cholesterol, 3.5g Fiber,
119mg Sodium, (3 Points+ Plus)

Six Doctors

The best six doctors anywhere
And no one can deny it
Are sunshine, water, rest, and air
Exercise and diet.
These six will gladly you attend
If only you are willing
Your mind they'll ease
Your will they'll mend
And charge you not a shilling.

~Nursery rhyme quoted by Wayne Fields, What the River Knows, 1990

Yummy Left-Over Meat Pocket Sandwiches

This recipe is becoming my "go to" recipe for left-over meat.  I made it last night with my left-over Perfected Pulled Pork (see my recipe on Sept. 12, 2011).  It was fantastic!  Light, flakey, and full of flavor.

YUMMY LEFT-OVER MEAT POCKET SANDWICHES

1 can (8 biscuits) Pillsbury Grand Biscuits

2-2/3 cups left-over shredded & chopped meat (I used pulled pork, but you can also use chicken, beef, etc.)

Your favorite BBQ seasoning or rub

1 egg white

1 tsp water

Pre-heat oven to 350 degrees.

1.  Flour surface and rolling pin and roll each biscuit into a 6" round.

2.  Lightly sprinkle the top (which will become the "inside") with BBQ seasoning or rub.

3.  Place 1/3 cup of shredded and chopped left-over meat on the front half of the 6" round of dough.

4.  Pull the back half of the dough gently over the meat (to make a 1/2 moon shape) and press the edges together when they meet.  Crimp the edges with a fork.

5.  Mix the egg white and water together in a small bowl, and then brush the mixture over the filled dough.

6.  Sprinkle a little more of the seasoning or rub over the top of the pocket sandwich.

7.  Place on a baking sheet covered with parchment, and bake at 350 degrees until golden brown (about 20 minutes.)

8.  Serve with barbecue or other sauce for dipping.

Serves: 8

I served my pulled pork pocket sandwiches with left-over cole slaw and baked beans from our party.  It was an excellent, but simple dinner for under 600 calories.





Perfected Pulled Pork -- Recipe

I have been fiddling around with this pulled pork recipe for a few weeks (well, since I got a great bargain on organic pork!!)
It is the easiest recipe ever.  Since it is made in a crock pot, you can put it together in 15 minutes before you take off for work, and dinner is ready when you get back home.

We had a pot luck with our neighbors yesterday, and I served this dish ... everybody loved it.  Even my gluten-free friends.

Perfected Pulled Pork

2 large red onions
3-4 lbs pork shoulder, pork butt or pork loin
1-12oz can of root beer (I used diet Barq's)
1-18oz bottle of barbecue sauce (I used Sweet Baby Rays)

1.  Cut the red onions in half, and then slice in small strips.  Take the strips from one onion and separate and fill the bottom of your crock pot.

2.  Take the pork and sear it on all sides to seal in the juices, and then lay it on the bed of onions in your crock pot.

3.  Cover the pork with the separated strips from the second onion.

4.  Pour the root beer over the pork.

5.  Pour the barbecue sauce over the pork.

6.  Cover the pot and set to Low (Slow Cook), and cook for 10-12 hours.  (If you are in a hurry, set the pot on high and cook for 5-6 hours)

7.  After cooking for 12 hours, pull the pork and onions out of the pot and toss the juices left in the pot.

8.  Take two forks and pull the pork in two directions until you get the pork shredded to small pieces.

9.  Return pork to the crock pot and if necessary, pour in an extra 1/4 to 1/2 cup barbecue sauce.

Nutritional Info:
Calories  159
Total Fat  3g
  Sat Fat  1g
  Trans Fat  0g
Chol  41g
Sod  411g
Total Carbs  15g
  Diet. Fiber  0
  Sugar  14g
Protein  17g
Calc  0%

I make a sandwich with those new thin 100 calorie buns, so the whole sandwich only contains 259 calories.  We also like to put a dab of low fat cole slaw on top of the meat (which I make with non-fat organic mayo, cabbage & carrot shreds, and 1/2 cup of dried cranberries.)  Even with the cole slaw, the sandwhich is less than 280 calories.

Enjoy!!

Surviving the Salad Bar

I used to feel so virtuous whenever I would go to a restaurant and JUST have the salad bar.  Now that I have been changing my diet up a bit, I realize that walking down the salad bar line was a bit like walking through a field of land mines.  Here are some tips from SparkPeople I have started using to assure me safe passage as I tip-toe through the veggies!


Take the safe path and apply these strategies to avoid salad bar traps:

• Use a smaller plate; limit the number of trips you make.
• Start with the nutrient-rich dark green, leafy vegetables, such as spinach, romaine, and endive.
• Fill up your plate with vegetables like lettuce, cucumbers, peppers, broccoli and tomatoes.
• Power on the protein with legumes, beans, lean meat, turkey, and crabmeat.
• Take only a small taste of the high-fat food items such as pasta salad, potato salad, macaroni salad, and coleslaw.
• Go easy on extras like croutons, chow mein noodles, crackers, nuts, seeds, crumbled bacon, and shredded cheeses.
• Dress your salad for success with 2 tablespoons of a low-calorie or light salad dressing, OR only 1 tablespoon of regular salad dressing. For a new taste twist try a splash of flavored vinegar.
• If the salad bar contains soups, go for a broth-based version over a cream-style selection.
• Allow only a small taste of the whipped topping-jello-fruit combinations.
• For dessert, return to the salad bar for a small plate of fruit topped with a little yogurt or cottage cheese.

Use the following guide to chart your course while maneuvering through your next salad bar excursion:


Salad Bar Guide

Food	Amount	Calories	Fat Grams
Vegetables
Artichoke Hearts	1/4 Cup	20	Trace
Avocado	1/4 Cup	75	8
Bean Sprouts	1/4 Cup	8	Trace
Beets	1/4 Cup	15	0
Bell Pepper	2 Tbsp	3	Trace
Broccoli	1/4 Cup	6	Trace
Carrot, shredded	1/4 Cup	15	Trace
Cauliflower	1/4 Cup	6	Trace
Cucumber	1/4 Cup	4	Trace
Green Peas	2 Tbsp	30	Trace
Lettuce	1 Cup	10	Trace
Mushrooms	1/4 Cup	5	Trace
Olives, ripe	2 Tbsp	30	4
Radishes	2 Tbsp	2	Trace
Spinach	1 Cup	10	Trace
Tomato	1/4 Cup	15	Trace
Fruits
Fruit Cocktail, canned in juice	1/4 Cup	35	0
Mandarin Oranges, in juice	1/4 Cup	25	0
Melon, fresh	1/4 Cup	15	0
Peaches, canned in juice	1/4 Cup	25	0
Pineapple, canned in juice	1/4 Cup	35	0
Raisins	2 Tbsp	60	0
Strawberries, fresh	1/4 Cup	10	0
Beans, Nuts, Seeds
Chickpeas	1/4 Cup	40	< 1
Kidney Beans	1/4 Cup	55	Trace
Sunflower Seeds	1 Tbsp	80	7
Meat, Poultry, Fish, Eggs
Eggs, chopped	2 Tbsp	25	2
Ham, chopped	1 oz	35	1
Shrimp	1 oz	30	< 1
Turkey	1 oz	35	< 1
Tuna, canned in water	1 oz	35	< 1
Cheese, Dairy
Cottage Cheese, creamed	1/4 Cup	60	3
Cottage Cheese, 1% low fat	1/4 Cup	40	< 1
Cheddar Cheese	2 Tbsp	55	5
Mozzarella Cheese	2 Tbsp	40	4
Parmesan Cheese	2 Tbsp	45	3
Others
Chow Mein Noodles	1 Tbsp	15	<1
Croutons	1/4 Cup	27	4
Bacon Bits	1 Tbsp	25	2
Mixed Salads
Cole Slaw	1/4 Cup	45	5
Macaroni Salad	1/4 Cup	100	10
Potato Salad	1/4 Cup	100	10
Tuna Salad	1/4 Cup	190	10
Three Bean Salad	1/4 Cup	60	0
Dressings
Blue Cheese	2 Tbsp	155	15
Italian	2 Tbsp	160	15
French	2 Tbsp	135	15
Italian, low calorie	2 Tbsp	15	0
Lemon Juice	2 Tbsp	8	0
Oil and Vinegar	2 Tbsp	100	8
1000 Island	2 Tbsp	120	10
Vinegar	2 Tbsp	4	0

How to Build a Salad that Satisfies

With all of our veggies becoming ripe at the same time, we are eating a lot more salads.  I found this article on CalorieCount.  Now I am really ready to take on all those vegetables in our garden.

How to Build a Salad that Satisfies
By Brittany Mullins



People often think of a salad as an appetizer, diet food or something that won’t fill them up for longer than an hour. This isn’t always the case. With a little planning you can make a nutritious salad that will satisfy your taste buds and keep you feeling full for hours. You don’t even need a recipe! The key to building a meal-sized salad that won’t break the calorie bank is having about three quarters of the salad be fresh vegetables and the other quarter protein and a healthy fat.

Simply choose your favorite greens as a base and top with veggies, a protein and a healthy fat. Here’s a list of items to help you get started creating hearty, healthy and delicious salads:

Greens:

• Spinach
• Arugula
• Romaine
• Spring mix
• Kale

Vegetables: (It’s best to choose veggies that are in season)

• Tomatoes, fresh or sun-dried
• Cucumbers
• Zucchini or other squash
• Mushrooms
• Yellow, orange, red, or green bell peppers
• Cabbage, sliced
• Carrots
• Beets, roasted or boiled
• Radishes
• Sweet corn
• Sweet potatoes, roasted or steamed
• Peas
• Onion
• Artichoke hearts
• Roasted red peppers
• Hearts of palm

Protein:

• Lean cuts of grilled or baked meat – chicken, turkey pork or beef
• Shrimp, crab meat, scallops or other seafood
• Salmon, tuna or other fish
• Tofu, plain or cooked
• Tempeh, plain or cooked
• Edamame
• Beans - black beans, garbanzo beans, kidney beans
• Hummus
• Crumbled veggie burger
• Hard boiled eggs
• Cottage cheese
• Low-fat cheese

Healthy Fats:

• Avocado
• Nuts (I like almonds, walnuts and pine nuts)
• Sunflower seeds
• Sesame seeds
• Olive oil based dressings
• Flax seed oil or ground flax seeds
• Hemp seeds
• Olive oil (and vinegar)
• Olives

 Other Notes:

• Don’t drench your salad in dressing. If the salad ingredients are fresh and in season they’re often very flavorful on their own.
• Throwing leftovers on salads is the best- leftover grilled and roasted veggies (straight from the fridge) make great salad toppings.
• Complex carbs are a fun addition as well – wheat berries, whole grain cous cous, quinoa or orzo are all great options
• Fruits are also a great addition to salads in the summer time – try adding strawberries, blueberries, pears, and figs.

As for preparing the salad, simply toss the ingredients of your choice into a large bowl (or small bowl for a single salad) and enjoy. You can plan ahead and prep some of the more time consuming items early. For instance you can chop veggies and cook a pot of beans on Sunday evening so weekday lunches or dinners can be thrown together in a flash. Have fun trying out the endless number of salad possibilities!

 

The Green Thing (cute story that makes you think!!)

In the line at the store, the cashier told an older woman that she should bring her own grocery bags because plastic bags weren't good for the environment.

The woman apologized to him and explained, "We didn't have the green thing back in my day."

The clerk responded, "That's our problem today. Your generation did not care enough to save our environment."

He was right -- our generation didn't have the green thing in its day.

Back then, we returned milk bottles, soda bottles and beer bottles to the store. The store sent them back to the plant to be washed and sterilized and refilled, so it could use the same bottles over and over. So they really were recycled.

But we didn't have the green thing back in our day.

We walked up stairs, because we didn't have an escalator in every store and office building. We walked to the grocery store and didn't climb into a 300-horsepower machine every time we had to go two blocks.

But he was right. We didn't have the green thing in our day.

Back then, we washed the baby's diapers because we didn't have the throw-away kind. We dried clothes on a line, not in an energy gobbling machine burning up 220 volts -- wind and solar power really did dry the clothes. Kids got hand-me-down clothes from their brothers or sisters, not always brand-new clothing. But that old lady is right; we didn't have the green thing back in our day.

Back then, we had one TV, or radio, in the house -- not a TV in every room. And the TV had a small screen the size of a handkerchief (remember them?), not a screen the size of the state of Montana . 

In the kitchen, we blended and stirred by hand because we didn't have  electric machines to d everything for us.

When we packaged a fragile item to send in the mail, we used a wadded up old newspaper to cushion it, not Styrofoam or plastic bubble wrap.

Back then, we didn't fire up an engine and burn gasoline just to cut the lawn. We used a push mower that ran on human power. We exercised by working so we didn't need to go to a health club to run on treadmills that operate on electricity.

But he's right; we didn't have the green thing back then.

We drank from a fountain when we were thirsty instead of using a cup or a plastic bottle every time we had a drink of water.

We refilled writing pens with ink instead of buying a new pen, and we replaced the razor blades in a razor instead of throwing away the whole razor just because the blade got dull.

But we didn't have the green thing back then.

Back then, people took the streetcar or a bus and kids rode their bikes to school or walked instead of turning their moms into a 24-hour taxi service.

We had one electrical outlet in a room, not an entire bank of sockets to power a dozen appliances. And we didn't need a computerized gadget to receive a signal beamed from satellites 2,000 miles out in space in order to find the nearest pizza joint.

But isn't it sad the current generation laments how wasteful we old folks were just because we didn't have the green thing back then? 

Yum!! Watermelon for Dessert (with recipes)

I absolutely L-O-V-E watermelon in the summer.  I can't think of a more refreshing treat.

 MmMmMmMmmmmm water melon (sounding a little like Home Simpson!!)

I just read in Hungry Girl's newletter that 4 cups of watermelon is only 200 calories ... yippee!!!!!

The amino acid arginine, abundant in watermelon, might promote weight loss, according to a new study in the Journal of Nutrition. Researchers supplemented the diets of obese mice with arginine over 3 months and found that doing so decreased body fat gains by a whopping 64%. Adding this amino acid to the diet enhanced the oxidation of fat and glucose and increased lean muscle, which burns more calories than fat does. Snack on watermelon in the summer, and eat other arginine sources, such as seafood, nuts, and seeds, year-round.

Here are three watermelon recipes for you:

1.  Watermelon Salad
     1 bag (4oz) arugula with stems removed and roughly torn
     2 cups cubed watermelon
     1 pkg (3oz) feta cheese, crumbled
     2 Tbsp olive oil
        ground black pepper (to taste)

In a large bowl combine watermelon, arugula and feta cheese.  Gently mix and add pepper to taste.

Calories:  146

2.  Watermelon Daiquiri
     3 cups watermelon chunks,  frozen with seeds and rinded removed.
     1/3 cup rum
     2 Tbsp lime juice
     1 Tbsp superfine sugar

Blend frozen watermelon chunks, rum, lime juice an sugar.  Pour into chilled glasses.

Calories:  183

3.  Cherry Tomatoes with Watermelon
     1/2 pint yellow cherry or grape tomatoes
     1/2 pint red cherry or grape tomatoes
     1 small seedless watermelon, red or yellow
     1/2 tsp coriander seeds
     1/4 tsp white or red peppercorns
     kosher salt
     1 Tbsp extra virgin olive oil
     1 Tbsp slivered fresh mint leaves
     12 long thin breadsticks
     12 slices prosciutto

Slice half of the red and yellow tomatoes in half and place in a large bowl with the remaining whole tomatoes.  Slice the melon in smaller sized cubes (or use a melon baller -- you should have about 4 cups of melon).  Add to bowl with the tomatoes.

Crush the coriander seeds, peppercorns, and kosher salt with a mortar and pestle (or pounded with a mallet, or placed in a small coffee mill) until coarsely ground.  Sprinkle on tomatoes and melon.  Add olive oil and mint and gently toss.  Serve with breadsticks wrapped in prosciutto.

Calories:  253


Recipes from Prevention Magazine online.

Are You A Night Owl?

I have to confess I am writing this blog entry after midnight, so I am guilty of not getting enough sleep.  I found these two studies that show that not getting enough sleep not only slows your metabolism but it makes it harder for you to lose your excess fat.

Here are excerpts from the studies: 

Lack of Sleep Slows Metabolism

A small study published by Dr. Christian Benedict in the American Journal of Clinical Nutrition found that a lack of sleep slows metabolism.  In the study, healthy men were examined after a good night’s sleep compared to a night of continuous wakefulness.  The results showed a reduction in energy expenditure by 5 to 20% in participants as well as elevated levels of ghrelin, a hormone that promotes hunger, and blood sugar after sleep deprivation.  With the study only examining one night of sleep deprivation, it raises the question of how metabolism is affected over time by a lack of sleep. 

Sleep More and Lose More Fat

A study conducted by the University of Chicago and the University of Wisconsin-Madison found that, regardless of their diet and exercise regimen, dieters lost more fat when they got more sleep.  The study placed obese and overweight participants in two groups, one with 5.5 hours of sleep and one which got 8.5 hours of sleep over a 14-day span.  With the same exercise and diet during that time, those with more sleep lost more than 50% of their weight from fat, while the group with 5.5 hours of sleep saw only a 25% fat loss.  Despite consistent evidence, small studies do have not offered definitive or causative indicators as to why this is, so it’s incumbent on Americans to make sleep a priority. 

Summer Strawberry Yogurt Pie

I love summer in Oregon.  One of the biggest reasons is because of all the fresh fruits that are available, especially strawberries.  Since my birthday falls on the second day of summer, my birthday cake was always Strawberry Short Cake.  After eating a fresh strawberry short cake, we all knew that summer was finally here!  I think this recipe for Strawberry Yogurt Pie has been around for a long time, but I have just discovered it.  It is simple to make, and a real treat to eat.  And if you use frozen strawberries, you don’t even have to wait until summer to eat it!!

Summer Strawberry Yogurt Pie

Prep Time:  5 minutes   /   Freezer Time:  3 hours or overnight   /   Servings:  8

2   8oz containers   strawberry flavored yogurt  (see note below)
1   12oz container   frozen whipped topping, thawed  (see note below)
1   cup    fresh or frozen strawberries, finely chopped  (see note below)
1   9-inch   graham cracker crust  (see note below)

1.  Mix yogurt with 3-1/2 cups of the dessert topping until blended.  Sweeten the strawberries, if necessary.  Mix the strawberries in with the yogurt/topping mixture, and then spoon the entire mixture into the crust.

2.  Freeze for at least 3 hours or overnight, if possible, until it is firm.

3.  Remove from freezer and top with remainder of dessert topping.  Store in the freezer.

Notes: 
1.  You can use any flavored yogurt, and then just add the same fresh, frozen or canned fruit to the mixture.  Next time I am going to try plain fat-free Greek yogurt with fresh fruit and juices.  I am thinking fresh peaches!

2.  I used the Fat Free frozen dessert topping, and it worked out just fine.  Therefore, my frozen pie will have less calories than listed for this recipe.

3.  I made my own graham cracker crust, but if time is a problem, a prepared graham cracker crust from the grocery store works great too.

Nutritional Information:  Servings = 8     Serving Size – 1/8^th pie
Calories:  317      Total Fat:  18.1g      Cholesterol:  1mg      Sodium:  221mg
Total Carbs:  36.1g  (Dietary Fiber: 0.8g)      Protein:  3.9g

Pool Progress Update - August 1st

As many of you know, we have an indoor pool and gym.  Our old pool was 25 years old, so we decided that we should replace it,  which we did with a bigger and deeper pool!!!  Russell is now building the surrounding deck.  It will be a two level deck, with a seating bench around the right side.  He is doing a fantastic job as you can see.  Anyway ... it looks like we will be putting on the swim fins by Wednesday ... and taking the plunge!!!

Farmer's Spaghetti Squash Casserole

This is our first year growing our own vegetable garden.  Even though we were warned, we still planted too many squash and zucchini plants.  Now I am on the hunt for some good recipes.  We tried this one out tonight, and it was positively delicious.  When I make it next time though, I think I am going to toss in some roasted pine nuts for added crunch.

                       FARMER'S SPAGHETTI SQUASH CASSEROLE

Prep Time:  20 minutes                      Cook Time:  1 hour                 Servings:  6

3 pounds spaghetti squash, halved lengthwise and seeded

1 Tbsp vegetable oil

1 medium onion, chopped

1 Tbsp garlic, minced

1 8-oz can sliced mushrooms  (I used sliced fresh mushrooms instead)

1 tsp dried basil  (I used fresh basil instead)

3/4 cup sour cream  (I used non-fat sour cream.  It was 30 calories per 2 Tbsp
                                   serving less than regular regular sour cream ... so
                                   the calories in my recipe were less than shown
                                   in the nutritional information below)

1/4 cup freshly grated Parmesan cheese

3 slices bread, cubed  (I used ready-made croutons)

1.  Preheat oven to 400 degrees.

2.  Cook squash on a baking sheet in a preheated oven for 40 minutes, or until tender.  Let cool for about 5-10 minutes and then use a fork to shred the meat of the squash.  Pull the fork down from the top to the bottom, pulling the shred from the zucchini.  (Do not turn the oven off).

3.  Transfer the shredded spaghetti squash to a lightly oiled casserole dish, discarding shell.

4.  Heat 1 tablespoon of oil in a skillet over medium heat.  Cook and stir the onions, garlic, mushrooms, and basil until onions are translucent and tender.  Stir onion mixture and sour cream into the squash until well mixed.  Sprinkle with Parmesan cheese and cover with bread cubes.

5.  Bake in the preheated 400 degree oven for 15 minutes, or until warmed through and top is lightly browned and toasted.

Notes:  See notes made on individual ingredients.

Nutritional Information:  Serving = 1/6^th recipe
Calories:  211      Total Fat:  10.6g     Cholesterol:  10mg      Sodium:  364mg
Total Carbs:  25.9g  (Dietary Fiber: 4.8g)      Protein:  5.9g