Friday, May 16, 2008

The Magazine Project, Part I of many

I am and have always been an avid reader of fluffy magazines. Nothing deep like Time or Vanity Fair, but light little publications that I can take in small bites. Over the years, these small bites have looked so good at the time that I've got piles stashed throughout my house of dog-eared periodicals. My project for this year is to rectify the hoarding and that's one of the purposes of my blog...I'm going to put these tidbits in writing, be they cool websites or yummy looking recipes. I obviously don't want to bore anyone, but maybe you'll find something interesting. And, hey, I'll be able to refer back here instead of digging through the piles. That makes me happy. So on to Part I - Health, 03/08. - website to help you find out if there's any money out there that's yours. Your odds of hitting pay dirt? About 1 in 44. Not too shabby. Good luck! (I got nothing.)

If you, like me, still don't know what you want to do when you grow up...
The "LIVE" formula:
-L is for love: What do you love to do? Make a list.
-I is for inner gifts: What are your natural talents? Offer these to the world.
-V is for values: What kind of contribution do you want to leave at the end of your life? Aim your inner gifts in that direction.
-E is for environment: What people, places, timing and physical conditions bring out the best in you? Home in on them to ensure a happy career.

Getting bigger as I get older isn't working out so well, so...
The 40's Plan - How to Beat Those Health Challenges
Cardio Routine - This 35-minute routine not only helps with coordination and builds bone without straining joints, but will also burn belly fat fast. Do it 4 times a week.
1. Find a challenging but doable hill or series of hills.
2. Walk briskly for 5 minutes to warm up.
3. Power-walk up the hill, then jog back down.
4. Do 20 Walking Lunges: Step forward with your right foot and lower into a lunge position (make sure that your right knee doesn't extend past your toes). Step forward with your left foot and repeat the lunge on the opposite side.
5. Walk at a fast pace until you reach another hill, or circle back to the initial hill.
6. Repeat steps 3 through 5 for 25 minutes.
7. Cool down with 2 minutes of slow jogging and 3 minutes of walking at a moderate pace.

Strength Training - This 15-minute routine is ultraeffective at building and maintaining bone, muscle, flexibility and balance. Do it 2-3 times a week using 5 to 8 pound dumbbells, then move up to 8-10 pounds as you progress. Rest for 1 minute between moves.
One-Legged Dead Lift (for hamstrings, butt, abs, lower back)
Stand holding a dumbbell in each hand, palms facing in. Step your left foot back so your toes are just touching the floor. Tilt forward at your hips so the weights hang toward the floor with your back parallel to the floor and left foot raised to hip height; return to starting position. Do 10 reps, then switch sides and repeat.
Balancing Bicep Curls (for biceps, abs, legs)
Stand with a dumbbell in each hand, palms facing in, and left knee raised to hip height. Bend your elbows (but don't move them forward or back) and bring the weights up to your shoulders; lower your hands to complete the rep. Do 8 reps, then switch legs and repeat.
Bent-Arm Lateral Raises (for quads, abs, shoulders)
Sit on an exercise ball with feet shoulder-width apart. Hold a dumbbell in each hand, with arms down by your sides, elbows bent and palms facing in. Lift your left foot 2 inches off the floor. Then lift your elbows so the weights re at shoulder height and slowly lower them back down. Do 8 reps, switch legs and repeat.
Push-Ups on Ball (for triceps, abs)
Rest your torso on an exercise ball and walk your hands forward on the floor so your body is in plank position, with your shins on top of the ball and hands on the floor below your shoulders. Slowly bend elbows back, lowering your chest toward the floor in a push-up, then straighten your arms. Do 8 reps.

I've always been a big fan of little tips to make healthy eating easier.

Convenience can be healthy, too
Mini-yogurt packs: Yogurt has 100 more milligrams of calcium per serving than milk. Go for those with no added sugar.
Trail mix: Dried fruits are full of antioxidants. And nuts offer vitamin E, protein and healthy fats. Both are high in calories, so a small handful will do.
Frozen fruits and vegetables: They're processed at the peak of freshness.
Instand oatmeal: High in fiber and iron, this whole grain beats back heart disease. Skip the flavored, sugary packs.
Whole-grain cereals and frozen waffles: Fiber-rich whole grains offer lots of nutrients like cancer-fighting selenium and heart-healthy potassium and magnesium.
Smoothies: Those made with whole fruits and yogurt are full of antioxidants, fiber and calcium. Check for added sugar.
Low-sodium, low-fat soups: Try vegetable, bean or chicken noodle for about 90 to 170 calories per cup, 2 grams of fat and 90 to 470 milligrams of sodium (your daily limit should hover at 2,300 milligrams of sodium).
Nut butters: Add cashew or almond butter to your peanut-butter routine. They're full of healthy unsaturated oils and protein - but watch the calories.

Or more interesting.

5 ways to spice up your shopping list
1. Buffalo is grass-fed, which means you're getting a better balance of omega-3 and omega-6 fatty acids.
2. Pomegranate juice, with its antioxidants and anti-inflammatory flavonoids, may slow aging and lower heart disease risks.
3. Bulgur wheat is the spine of tabouli salad. Follow package directions, then toss with a little olive oil, lemon juice, tomatoes and parsley.
4. Fennel bulb is an aromatic vegetable high in vitamin C, fiber and potassium.
5. Asian Noodles (like delicious soba or buckwheat noodles) are high in fiber and their rich store of flavonoids may lower your cholesterol and blood pressure.

This looks light and yummy...

Cilantro-Lime Shrimp Tacos
Prep: 8 minutes; cook: 2 minutes
Makes 4 servings

3/4 pound medium shrimp, peeled, deveined and cooked
1 15-oz. can black beans, rinsed and drained
1/4 cup slices scallions
1 medium diced peeled avocado
1/4 teaspoon freshly ground black pepper
1/2 cup bottled salsa verde
1/4 cup chopped fresh cilantro
2 tablespoons fresh lime juice
8 6" flour tortillas
1-1/4 cups red bell pepper cut into 1/4" strips (about 1 pepper)
Lime wedges, for serving
Chopped fresh cilantro, for garnish

1. Combine shrimp, beans, scallions and avocado. Season with pepper. In a separate bowl, stir together the salsa, cilantro and lime juice. Toss shrimp mixture with 1/4 cup salsa mixture.
2. Arrange tortillas on a microwave-safe plate in batches of 2. Place a damp paper towel over the tortillas and microwave at HIGH for 30 seconds.
3. Arrange 3-4 pepper strips in the center of each tortilla. Top with 1/2 cup of the shrimp-and-bean mixture. Drizzle about 1 tablespoon of the salsa verde mixture over each taco. Serve with lime wedges and cilantro. (Serving size: 2 tacos)

Calories 453 (26% from fat); fat 13g (sat 3g, mono 5g, poly 1g); cholesterol 166mg; protein 30g; carbohydrate 58g; sugars 6g; fiber 13g; iron 7mg; sodium 772mg; calcium 202mg

Mmmm, a yummy appetizer.

Marinated Feta and Olive Skewers
Marinate: 1 hour; prep: 25 minutes
Makes 8 servings

2 teaspoons fennel seeds
2 teaspoons orange zest
3 tablespoons fresh orange juice
1 teaspoon freshly ground black pepper
4 ounces feta cheese, cut into 24 1/2" cubes
24 6" wooden skewers
24 fresh mint leaves
12 pitted green olives, halved
1/4 large English cucumber, seeded and cut into 1/2" chunks

1. Combine fennel seeds, orange zest and juice, and pepper. Gently stir in the feta and marinate for 1 hour at room temperature or up to 3 hours in the refrigerator. (Marinate overnight to save time.)
2. To assemble: Place 1 mint leaf on a skewer, about 3/4" up; add 1 olive half and 1 cucumber chunk. Place 1 cube of feta on the end. These can be made several hours in advance and stored in the refrigerator until ready to serve. Bring to room temperature before serving. (Serving size: 3 skewers)

Calories 59 (68% from fat); Fat 5 g (sat 2g, mono 2g, poly 0g); cholesterol 13mg; protein 2g; carbohydrate 3g; sugars 1g; fiber 0g; iron 0g; sodium 324mg; calcium 80mg

The salad of the month! I wonder if his parents get a bumper sticker.

Mixed Greens with Goat Cheese

Prep: 15 minutes; cook: 9 minutes
Makes 6 servings

1/2 cup dry breadcrumbs
2 tablespoons lemon zest (about 1 lemon)
1 tablespoon minced fresh parsley
1 garlic clove, chopped
1/4 teaspoon salt
1/2 teaspoon black pepper
1 6-oz. package goat cheese, sliced into 1/4" rounds
1 tablespoon plus 1 teaspoon oil, divided
6 ounces gourmet salad greens
1 teaspoon sherry vinegar
1-1/2 cups sliced apples, such as Granny Smith
6 pieces rosemary flatbread

1. Preheat oven to 450°. Combine breadcrumbs and next 5 ingredients in a shallow pan. Place 1 tablespoon of olive oil in a small dish and brush each goat cheese slice with oil. Dredge each slide in breadcrumb mixture and place on a baking sheet leaving 1/2" between slices.
2. Bake for 8-10 minutes. Remove from oven. While the cheese is baking, toss greens with vinegar, apple slices and remaining teaspoon olive oil in a large salad bowl.
3. Transfer to 6 salad plates. Top each plate of salad greens and apples with 2 goat cheese medallions. Serve with flatbread while cheese is warm. (Serving size: 1 ounce greens, 1/4 apple, 2 cheese medallions)

Calories 287 (30% from fat); fat 10g (sat 6g, mono 3g, poly 0g); cholesterol 22mg; protein 12g; carbohydrate 40g; sugars 6g; fiber 4g; iron 3mg; sodium 551mg; calcium 117mg

Whew! That was a lot of typing! I'm tired now. One edition down, approximately 50 to go. Let me know if you try any of the recipes or if you get any lost monies returned to you.


Chris Howard said...

The feta and olive skewer sounds good. We'll have to try that. And Libby loves pomegranates, I'll have to buy her some more often

No luck on the money.

Tracy said...

Let me know if you try the skewers. They do look good.

Keriann said...

I am SO making that feta and olive skewer! Well, actually, I'll just eat the ones that Chris makes :)