Make Tea Your "Cup of Tea"

Unfortunately, this past week I was hit with a case of the cold that has been running around lately, spreading its less than pleasant sniffles and sneezes to noses everywhere.  I found myself sipping on tea (or so I thought), trying to reap its many supposed benefits and cure myself of the common cold.  Twelve cups of "tea" later, I decided to do some research on these health claims and see what the real deal with tea is.  I found some interesting facts that are definitely worth sharing:

• Turns out that there are only 4 types of tea: green, black, white, and oolong.  Herbal "Teas" are not actually tea because they are made from a different plant (i.e. chamomile, peppermint, etc.) and exhibit different nutritional content.  Look for the word TEA in the ingredients list to find out if it is actually tea.
• What differentiates the 4 teas?  It's all in the leaf - black tea is wilted and fully oxidized, green tea is only wilted, oolong tea is sun-dried and slightly oxidized, and white tea is wilted and partially oxidized.
• What are the health claims? All four teas contain polyphenols - antioxidant compounds that may offer protection from various cancers, lower cholesterol, protect from plaque buildup on teeth, and reduce the risk of heart attack or stroke.  
• Can they help cure a cold?  Scientific evidence is lacking.  Subjective support says that hot tea can be soothing on a sore throat and comforting.
• Try adding citrus - such as fresh squeezed lemon or orange juice - to increase the nutritional content (think Vitamin C!).
• All four teas contain caffeine (the highest content in black) and therefore may interfere with the ability to fall asleep - so be careful when drinking before bedtime.  On a beneficial side, the caffeine is shown to increase mental alertness.
• Beware of bottled or prepared teas - they may contain sugars or other additives.

There have been very few (if any) negative points to be made about tea, so if your interest is piqued, try making it your cup of tea!

Sources: Mayo Clinic, Fox News Health, & WebMD 

Bananas for Breakfast

It is a gorgeous day and the end of another gorgeous week!  Do we live in Michigan or in paradise?!  I hope that everyone is relaxing and enjoying their Sunday - as well as knocking out your daily push-ups and planks!  That being said, I'd like to add another challenge to the board: bananas for breakfast.  Whether you currently have a set meal each morning, don't eat at all, or grab whatever is in sight - make a banana part of your morning.  Add it to your cereal, oatmeal, pancakes, or have it in the car after you've eaten your eggs.  Fresh fruit is a great beginning to your day and a plentiful source of energy (and potassium in the case of bananas!).  Not a banana fan?  Substitute an apple or a pear!  The main point is to add fresh and unprocessed calories to your diet, bite by bite.  

Nutrition Facts for 1 Medium Banana:

• Calories ~ 105
• Fat - ZERO
• Cholesterol - ZERO
• Sodium ~ 1 mg
• Dietary Fiber ~ 3 g
• Sugars ~ 14 g
• Protein ~ 1 g 
• Good source of Potassium, Vitamin C, and Vitamin B6

Keep up the good work people - and don't give up on those planks and push-ups.  Every day you're getting stronger! 

A Little Bit Stronger - Sara Evans

The Art of Popping Corn

My new favorite snack attack: home-popped popcorn.  It's easy, it's healthy, and best yet - it's oh so tasty!  I've been getting slightly frustrated lately with all the unnecessary additives in store bought foods that I love - especially my beloved movie night popcorn.  I figured I would buy plain, old-fashioned, organic kernels and pop my very own popcorn - preservative and additive FREE.  I was VERY pleased and even started experimenting with different methods...

I prefer stovetop popping, with a fairly deep pot and cover (or splatter screen).  The method is simple: turn the heat to medium-high and add your oil (or not, if you're dry popping) and about 3-4 kernels.  Cover the pot and wait to hear the first pop.  When you hear the pop, immediately add 1/2 cup of kernels (serves ~2-3) and slide the pot back and forth over the burner until the popping slows down.  Immediately remove, season, and enjoy.  Here are a few different popping options and tips:

• Dry Popping - pop as instructed above, but with no oil or butter added. This way seems to be the easiest to burn, so the second that you hear popping slow, remove the pan from the heat and transfer to a bowl.
• Popping with Oil - add ~ 2 Tbsp olive, grape seed, or 100% canola oil to a pan on medium-high heat.  Pop as instructed above.
• Popping with Butter - add ~ 2 Tbsp reduced fat and unsalted butter to a pot on medium-high heat.  Pop as instructed above.
• Popping with Butter & Oil - add 1 Tbsp reduced fat, unsalted butter and 1 Tbsp oil to a pan on medium-high heat.  Pop as instructed above!
• TIP - try using a splatter screen instead of a closed lid.  This should let the condensation escape and result in fluffier popcorn.

Eat plain or season as you wish!  I like Salt & Pepper Popcorn - seasoned with salt, pepper, onion powder, and garlic powder - YUM.        

Check out the ingredient list of your favorite microwave popcorns (as well as other foods) at LABELWATCH.

The Walk - Mayor Hawthorne

Wake Up & Smell the Roses!

Happy Hump Day everyone!  We're on the downhill of another week, rolling quickly towards the weekend.  For the sake of sanity, enjoyment, and your health, I want you to slow down this week...and smell the flowers.  The effect of flowers in a home (and in your life!) are breathtaking, refreshing, and a quick reminder that life is truly beautiful.  Putting all sappiness aside, scientific research has supported that flowers have a positive effect on our emotions and therefore on our lives.  

A study done at Rutgers University found that flowers have an immediate impact on happiness, as well as a long-term effect.  Participants were surprised with flowers and immediately exhibited "true" and "excited" smiles.  Responses to a follow-up survey showed less depression, anxiety, and higher life satisfaction (compared to those who did not receive flowers).  It was also found that most people display flowers in welcoming and open areas of the home - implying that flowers may be a social symbol for sharing.  Who wouldn't want to share that feel good mood?!  

My advice for you is to share the happiness.  Go out there and put a smile on someone's face with flowers (even if it's your own!).  A happy life is a healthy life!  

Thank you Ryan for my beautiful flowers and today's inspiration for writing!

Sources: An Environmental Approach to Positive Emotion: Flowers
Picture From: AboutFlowers

This Week's CHALLENGE

It's the beginning of a fresh new week, which means it's time for some fresh new goals!  Here's the deal: let's add on to last week's challenge (at least 10 push-ups a day) and tack on a 30 second plank (at least - if you can do more, shoot for a minute!).  Do them together - first the push-ups, then the plank immediately after.  Pairing these two together makes for a quick whole body workout - that's right, you're hitting your core, shoulders, triceps, biceps, and your glutes.  Make this part of your everyday routine - set the time aside (only 2 minutes!) and promise yourself that you will get it done.  If you already have a daily workout routine - add this on! Get to it people!

Keep perfect form during your plank:

• Keep your elbows in line with your shoulders.
• Your body should be a straight line from your shoulders to your heels.
• Tuck your pelvis to keep your core engaged.

Have a wonderful week!

Better in a Black Dress - Katie Armiger

Bill's Gorgonzola Stuffed Pork

I have to begin by stating that all the credit for this delicious dish that you are about to discover goes to my very talented Uncle Bill (and unofficial Master Chef).  Whenever he and my aunt make the trip from Texas to the mitten, we are treated with a mouth-watering kitchen creation that leaves me asking, "How's it cooked? What spices? When can we eat?!"  On their most recent visit, Chef Bill made a Gorgonzola Stuffed and Roasted Pork Tenderloin.  Halfway into my first bite, I knew - this dish must be shared with the world.  So, here it is folks:

What you'll need:

• 5-6 lb package of Lean Pork Tenderloin
• 1-2 Garlic Cloves
• Olive Oil
• Gorgonzola Cheese
• 6-8 Asparagus Spears
• 1 Bag Fresh Spinach
• 1 Red Bell Pepper
• 1 Package Lipton Onion Soup Mix
• 32 oz. Swanson Beef Broth 100% Fat Free w/ no MSG

Preheat the oven to 325 degrees.  If the tenderloin is packaged in two pieces (most are), make a slit, lengthwise, down the center of each of the two tenderloin pieces (more room for stuffing!).  Crush the garlic cloves, mix with 1/4 cup of olive oil, and rub thoroughly over the tenderloin.  Stuff the gorgonzola cheese, asparagus spears, spinach, and red bell pepper (~6-8 thin slices).  Push the two pieces of tenderloin together (so that the stuffing is in the middle) and tie together with twine or oven safe string.  Tie the first string in the middle and make subsequent ties about an inch apart to each end of the tenderloin.  Place the pork on a rack in a roasting pan and pour 1/2 of the beef broth into the pan.  Pour the Lipton Onion Soup Mix on top of the tenderloin (you do not need to use the entire package, just enough to season the tenderloin).  Add the remainder of the package to the broth in the bottom of the pan.  Bake for about an hour and a half or until the roast has reached a temperature of 160-170 degrees.  When finished, let sit for about 10-15 minutes and then cut away the twine.  Pour the juice from the pan into a serving bowl to use as au jus.  Enjoy!

Get creative with your stuffing!  Try gorgonzola cheese, sun-dried tomatoes, spinach, and asparagus or a bleu cheese and mushroom stuffing.  Enjoy your roast with a dish from Fresh Summer Sides and a crisp salad from Super Salads.  

Cruise - Florida Georgia Line  

Perfecting Your Spin Form

Spinning (aka indoor cycling - for those who haven't discovered this AMAZING fitness class) is a kick-butt, soak your clothes, muscle burning, cardio AND strength combined workout - one that you need to try ASAP.  Before you give it the go, you should know a few things about proper form so that you have the best experience possible. 

1. When you arrive, you'll need to adjust your seat so that your knees are slightly bent when your foot is at the bottom of the pedal stroke.
2. The handlebars should be slightly higher than your seat (aka saddle), but can be moved down once you gain flexibility and experience.  The important thing here is comfort (limited stress on back and neck).
3. Your seat can be moved forward and backward, as well.  Climb on the seat and bring both pedals to the position where they are horizontally aligned.  Your knee on the forward leg should be directly above the center of the pedal.    
4. If you have cycling shoes, you will usually have the option of clipping in.  If not, tuck in your shoe laces and find a bike with foot cages to place your feet in.
5. If clipped in, practice clipping out if you are unfamiliar.  Usually this is done by twisting your heel out (away from the bike).
6. Once locked, loaded, and ready to go, start pedaling and increase your resistance (by turning the red knob to the right) to the point where you can still make full. fluid circles, but with high difficulty.  At this point, take seven full turns off and wait for your instructor to begin class.
7. You will be instructed to switch your posture and hand positions throughout the class.  Familiarize yourself with these different positions by visiting the Official Spinning Website and clicking on Hand Positions and Core Movements under Spinning Program Fundamentals.
8. Use your legs!  You should never rely too much on your arms.  Keep a light, yet controlled, grip on the handlebars while remaining relaxed through your shoulders and back.  
9. If your feet come out of the pedals or you need to stop for any reason at all, press the red spinning knob down and it will halt the pedals.
10. WORK HARD, SWEAT IT OUT, AND HAVE FUN!!!

Check out the Official Spinning Website to find Spinning classes near you and get all the details on this fitness phenomenon!

Don't forget about this week's workout challenge: AT LEAST 10 Push-ups a day! Your total count should be at least 40 by the end of today!

You Spin Me Round - Dead or Alive

Upside Down Cherry Pistachio Crumble

Imagine this: just baked fresh Michigan cherries topped with a crispy pistachio and oat crumble.  You can taste just a hint of lemon as you savor a spoonful of this warm dish poured over creamy vanilla ice cream.  Too good to be true? NO WAY.  In fact, I'm eating it right now and it's very much real...and not too bad on the sweet indulges scale.  Here's how to make it your next sweet treat:

What you'll need:

Unsalted butter for greasing pan

5 cups FRESH pitted cherries (~2 lb whole)

1/2 cup (scant) plus 1 tbsp (scant) light brown sugar

1 tbsp fresh lemon juice 

1/3 cup plus 1 tbsp all-purpose flour (healthier alternative: whole wheat flour)

2/3 cup shelled, unsalted pistachios

1/2 cup rolled oats

4 walnuts, shelled

1/8 tsp cinnamon

1/8 tsp nutmeg

4 tbsp unsalted reduced fat butter, melted

Preheat oven to 350 degrees.  Use the unsalted butter to grease a 9" pie pan.  Begin pitting five cups of FRESH cherries (cut them with a knife and pull out the pit with your fingers - this may get slightly messy - but you're baking so it's okay).  Mix the pitted cherries with the lemon juice, 1 tbsp flour, and 1 tbsp (scant: slightly less than 1 tbsp) sugar and pour into the pie pan.  If not already shelled, shell the pistachios and rinse them (to rinse the salt off if salted).  Combine the pistachios, walnuts, oats, nutmeg, cinnamon, remaining flour, and sugar (scant!) in a blender and pulse until finely chopped.  Mix in the melted butter and sprinkle on top of the cherries.  Bake for 25 minutes and enjoy (with reduced fat vanilla ice cream if you're looking for an extra delicious treat!).  

I love this dessert because it is simple, homemade, and fresh.  Yes, there is sugar, but you are in complete control of how much is added (add less if your sweet tooth isn't too sweet!) and it is preservative (and any other yucky additives) free!  So let yourself enjoy without feeling guilty! 

Recipe tweeked from SELF Magazine!

  

Weekly Workout CHALLENGE

Happy Sunday everyone!  It's a beautiful day to conclude the weekend and the perfect day to get ready for a fresh new week.  I want to propose a challenge for all of my readers out there - nothing drastic, just a small step towards a fit life.  Each and every day this week I want everyone to squeeze at least 10 push-ups (do more if you can!) into your daily routine - easy, right? Right.  Find a time that works for you - before the shower, when you wake up in the morning, before you go to bed, etc. - and do your push-ups EVERY DAY.  You are going to feel stronger (mentally and physically) at the end of the week, I promise.  Stay tuned this week for some delicious recipes (Gorgonzola Stuffed Pork Tenderloin, anyone?), health tips, and another challenge.  

Cheers to a wonderful week!

Sunday Morning - Maroon 5 

Fresh Summer Sides

It's not all year round that our dear mitten state has a fresh and bountiful supply of homegrown produce.  In fact, we're experiencing the peak time right this minute (late summer to early fall).  So if you haven't taken advantage of all the yummy-ness that grows naturally out of the ground, now is the time.  Head over to a local farmer's market and load up your cart!  Here are some of my favorite fresh summer sides:

• Sweet Michigan Corn on the Cob - NOTHING like it!  Boil that baby for about ten minutes and enjoy!
• Fresh Tomato Slices - so much taste right now!  Goes great with that corn on the cob...
• Steamed Green Beans - steam until tender, yet still slightly crispy.
• Cucumbers - the options are endless!  Think chopped with tomatoes, onions, and red wine vinegar, or mixed with hummus and white cannellini beans.
• Red Peppers - Add to salads, dip them in hummus, or try roasting with some corn.  Season with cilantro, pepper, and salt.
• Grilled Zucchini & Yellow Squash - The perfect side to grilled meat or fish!  Cut long slices, toss in olive oil, season, and grill till charred.
• Baked Sweet Potato Fries - cut slices, toss in olive oil, paprika, salt, and pepper. Bake at 375 degrees for about a half hour (or until crispy).
• Fruit - the BEST dessert around!  Blueberries, strawberries, apples, pears, peaches, and the list goes on!

These are just a few of the best!  View the entire Michigan Crop Harvest Calendar to see when all of your favorite fruits and veggies are grown at home.  Visit Block's Stand & Greenhouse, Detroit's Eastern Market, or Wyandotte's Farmer's Market (First & Elm, open Noon-6PM) to purchase all local produce and products!

Song of the South - Alabama

Give It Up for America's Healthiest Airport...

Detroit Metropolitan Wayne County Airport! That's right, folks, our very own airport is the healthiest in the United States.  Now that's something to be proud of!  But who says and on what criterion, you might ask?  These are words of the Physicians Committee for Responsible Medicine (PCRM).  They judge based on whether a restaurant offers at least one low-fat, high fiber, cholesterol free, vegetarian entree.  If the restaurant passes this test, it receives one point.  A percentage score is derived by dividing the number of points given by the total number of restaurants in that certain airport, and guess what?  Detroit was given a 100 percent (59/59 restaurants) - there is hope for the health conscious traveler!  PCRM gave a few examples of these healthy entrees at some of DTW's restaurants: 

• Veggie Burrito (no cheese) - Diego's Mexican Cantina
• Black Bean Burger - Slapshotz
• Hummus & Veggie Platter - Heineken Bar

DTW also offers Mediterranean Grill (Middle Eastern), Musashi (Japanese), and Brioche Doree (European Deli).  Take some time before your next vacation to familiarize yourself with all of DTW's selection of restaurants and what they have to offer.

Tips for the nutrition-seeking traveler:

• Eat a filling and nutritious homemade meal before you get to the airport.
• PACK YOUR OWN SNACKS - this leaves you in complete control of what you are eating.  Think fruits, veggies, nuts, whole grain bread, reduced-fat cheese, etc.
• Search for FRESH options from restaurants/vendors - fruit/veggie cups, fresh daily made sandwiches/salads, protein (chicken, fish, fat-free yogurt, etc.)
• Drink lots of WATER - prevents dehydration (leaving you feeling more energized!)
• Chew GUM - prevents snacking out of boredom (while waiting for that delayed plane)

View PCRM's 2011 Airport Food Review to see which airports received the Top 15 scores.

Happy & Healthy Travels!

Sources: Physicians Committee for Responsible Medicine Airport Food Review, MindBodyGreen, and Detroit Metro Airport 

Not Your Average Mac & Cheese

I don't mean to harp on average mac and cheese (classic cheesy is definitely delicious), but there's a little twist in this recipe that kicks up the nutrition factor and tickles your taste buds.  Get ready for it: butternut squash!  It provides the perfect combination of sweet and cheesy that will leave you asking for thirds (maybe fourths).  

What you'll need:

• 7-9 ounces of 2% Extra Sharp Cheddar Cheese 
• 8 ounces of whole wheat small shell noodles
• 2 cups of cubed and peeled butternut squash
• 2 cups reduced fat milk (or nonfat)
• 1/4 cup shredded Parmigiano-Reggiano
• 1 Tsp salt
• 1/2 Tsp ground pepper
• 1 Tsp Ground Mustard
• Whole Grain Bread Crumbs

Preheat the oven to 375 degrees.  Cube and peel your squash and combine with milk in a saucepan.  Bring to a boil over medium high heat and then immediately reduce to medium heat.  Let simmer for about 25 minutes (until the squash is soft).  Cook pasta at this time, al dente.  Cut the cheddar into small cubes (7-9 ounces depending on how cheesy you like your mac).  Place the squash in a blender and pour back into the pan. While still hot, add the cubed cheddar, parmigiano, salt, pepper, and ground mustard. Drain the pasta and place in a baking pan.  Pour and mix the cheese mixture over the pasta.  Sprinkle with bread crumbs and bake for about a half hour.  Enjoy with BBQ chicken and fresh green beans! 


I Got the Blues - Kraft Macaroni & Cheese