Tuesday, May 15, 2012
New Website
Just a quick reminder, my new website is up and running at cardiologistswife.com. There should be a link from this site to that one but it is not working yet. So I have not abandoned my readers, I am just at a new place. Check it out and let me know what you think. The recipe index on the side is useful but not all the tabs at the top are ready. Still a bit under construction. See you there!
Thursday, May 3, 2012
Challenge: Final Shopping Trip
Got back from the grocery and tucked everything away, now it's time to report on how I did. Before I give a total for the week, I'd like to give a list of what I purchased and it's price.
OJ $2.89
Buttermilk $1.65
Milk $13.77
Turkey sausage $5.78
Organic Whole chicken $6.81
Chicken legs, 8 pack $2.86
Yogurt $2.93
String Cheese $3.59
Diced Ham $2.50
Deli Chicken $3.59
Oranges $3.99
Celery $1.39
Cabbage $1.47
Canned salmon $3.00
Onions $.78
Oroweat bread $7.58
Bananas $2.25
Grapes $4.16
Eggs, 2 dozen $3.76
Salad $3.49
Fresh mushrooms $1.89
Yellow squash, 1.55 lbs. $1.53
Bell pepper $.79
Sweet potatoes, 2 $1.18
Fresh corn $1.67
Mini carrots $1.00
5 lb. bag of potatoes $2.99
Boarshead deli meat, 1/2 lb. $4.56
Bottled Water $1.88
I spent a total of $100.52, tax included. Of course this was possible because I didn't buy sodas, chips, cookies, etc. My kids do eat a sandwich, yogurt, salads, fruit and occasionally pretzels or Goldfish for lunch. The only difference this week was that they took water instead of the G-2 they usually drink. I also feed my family a lot of eggs, oatmeal and smoothies for breakfast. I also make French toast and pancakes from scratch. Cereal, granola bars, donuts, Pop Tarts, etc. are more expensive per serving and much less nutritious. A large container of oatmeal is on sale at Krogers this week for $3.00 and makes 30 servings. You can also use the oatmeal in meatloaf or make the baked oatmeal recipe I shared awhile back. I'd like to point out that there are plenty of oranges, buttermilk, cheese, celery, bread, eggs, potatoes and carrots left for next week as well. I may try this challenge again later to see if I can do it with a different menu.
Anyway, give it a try and see how low you can go. If you do, please let all of my readers know in the comment section.
OJ $2.89
Buttermilk $1.65
Milk $13.77
Turkey sausage $5.78
Organic Whole chicken $6.81
Chicken legs, 8 pack $2.86
Yogurt $2.93
String Cheese $3.59
Diced Ham $2.50
Deli Chicken $3.59
Oranges $3.99
Celery $1.39
Cabbage $1.47
Canned salmon $3.00
Onions $.78
Oroweat bread $7.58
Bananas $2.25
Grapes $4.16
Eggs, 2 dozen $3.76
Salad $3.49
Fresh mushrooms $1.89
Yellow squash, 1.55 lbs. $1.53
Bell pepper $.79
Sweet potatoes, 2 $1.18
Fresh corn $1.67
Mini carrots $1.00
5 lb. bag of potatoes $2.99
Boarshead deli meat, 1/2 lb. $4.56
Bottled Water $1.88
I spent a total of $100.52, tax included. Of course this was possible because I didn't buy sodas, chips, cookies, etc. My kids do eat a sandwich, yogurt, salads, fruit and occasionally pretzels or Goldfish for lunch. The only difference this week was that they took water instead of the G-2 they usually drink. I also feed my family a lot of eggs, oatmeal and smoothies for breakfast. I also make French toast and pancakes from scratch. Cereal, granola bars, donuts, Pop Tarts, etc. are more expensive per serving and much less nutritious. A large container of oatmeal is on sale at Krogers this week for $3.00 and makes 30 servings. You can also use the oatmeal in meatloaf or make the baked oatmeal recipe I shared awhile back. I'd like to point out that there are plenty of oranges, buttermilk, cheese, celery, bread, eggs, potatoes and carrots left for next week as well. I may try this challenge again later to see if I can do it with a different menu.
Anyway, give it a try and see how low you can go. If you do, please let all of my readers know in the comment section.
Challenge, Day Four Through Seven
I must say this challenge has been fun. I am going to the store later today for the food I need for the rest of the week. Since I bought all my meat and most of my milk Tuesday, I just need a few vegetables and things. Here is the menu for the rest of the week.
Thursday Turkey sausage roasted with potatoes, bell pepper, onion and a touch of Tony's
Friday leftovers; I'm a firm believer in not wasting leftovers!
Saturday Salmon loaf with celery sauce and vegetables to be determined
Sunday Roasted chicken with vegetables to be determined
I will see what vegetables are the best price today to complete Saturday and Sunday's meals. Sunday is always our big family dinner and my sister brings a dish, maybe homemade bread, a vegetable or dessert. I always have flour on hand so we will have pancakes for breakfast Saturday and maybe homemade biscuits Sunday (my daughter's specialty). I may get a bit of deli ham or turkey for sandwiches as the chicken salad will be gone by tomorrow but it was enough for 6 lunches! I will also pick up some salad greens as I eat several salads a week for lunch. I always watch for a sale and I can usually get three lunches from one bag because I add fruit, nuts, egg, cheese, carrots and other fiber filled, nutritious goodies.
Using leftovers is a great way to stretch your budget and not waste your food dollars. We often have leftover night and everyone gets to pick a dish. Sometimes we eat leftovers for lunch. We have tuna casserole, bean soup and chicken stir fry so far. I can always add a fruit salad or vegetable to round out these meals. It also means no one has to cook, a hugh bonus!
When I shopped Tuesday, I kept a running total of the food I was buying so I could decide what I could afford. I have $36.46 left to spend. I think I can come very close to that magical number. I'll admit I was lucky that I had plenty of things on hand that we use often like coffee, rice, flour, eggs, pasta and beans. It does pay to buy staples on sale so you can keep your pantry well stocked. That way, you don't spend extra money when you need or want to make something. One thing I've learned from my couponing efforts is to try generic or store brands. You don't always have to buy the national brands to get the quality you want. For this challenge for instance, I bought Kroger's orange juice which was cheaper. I haven't tried it yet so we'll see if it matches our beloved Simply Orange.
I will post my final shopping results later today or tomorrow so check back! This Saturday at 9 a.m. at Joe Mac Campbell park we will have Walk With A Doc. Come out and kick off your summer exercise program and ask a cardiologist any questions you want. We'll meet at the playground and walk a mile.
Thursday Turkey sausage roasted with potatoes, bell pepper, onion and a touch of Tony's
Friday leftovers; I'm a firm believer in not wasting leftovers!
Saturday Salmon loaf with celery sauce and vegetables to be determined
Sunday Roasted chicken with vegetables to be determined
I will see what vegetables are the best price today to complete Saturday and Sunday's meals. Sunday is always our big family dinner and my sister brings a dish, maybe homemade bread, a vegetable or dessert. I always have flour on hand so we will have pancakes for breakfast Saturday and maybe homemade biscuits Sunday (my daughter's specialty). I may get a bit of deli ham or turkey for sandwiches as the chicken salad will be gone by tomorrow but it was enough for 6 lunches! I will also pick up some salad greens as I eat several salads a week for lunch. I always watch for a sale and I can usually get three lunches from one bag because I add fruit, nuts, egg, cheese, carrots and other fiber filled, nutritious goodies.
Using leftovers is a great way to stretch your budget and not waste your food dollars. We often have leftover night and everyone gets to pick a dish. Sometimes we eat leftovers for lunch. We have tuna casserole, bean soup and chicken stir fry so far. I can always add a fruit salad or vegetable to round out these meals. It also means no one has to cook, a hugh bonus!
When I shopped Tuesday, I kept a running total of the food I was buying so I could decide what I could afford. I have $36.46 left to spend. I think I can come very close to that magical number. I'll admit I was lucky that I had plenty of things on hand that we use often like coffee, rice, flour, eggs, pasta and beans. It does pay to buy staples on sale so you can keep your pantry well stocked. That way, you don't spend extra money when you need or want to make something. One thing I've learned from my couponing efforts is to try generic or store brands. You don't always have to buy the national brands to get the quality you want. For this challenge for instance, I bought Kroger's orange juice which was cheaper. I haven't tried it yet so we'll see if it matches our beloved Simply Orange.
I will post my final shopping results later today or tomorrow so check back! This Saturday at 9 a.m. at Joe Mac Campbell park we will have Walk With A Doc. Come out and kick off your summer exercise program and ask a cardiologist any questions you want. We'll meet at the playground and walk a mile.
Wednesday, May 2, 2012
Check On The Challenge
To see how much money I've spent so far, go to jonesboro.com, look under blog roll for the cardiologist's wife.
Tuesday, May 1, 2012
Challenge: Day One Through three
I need to explain other ways I plan to meet this challenge. (You will need to read last Thursday's post to find out what this challenge is about.) One thing I have preached about is how we all waste food and that obviously affects our pocket book (see posts on 1/31/2012 and 2/2/2012). I certainly can't say I'm perfect and that I never throw out food. So I have been digging around in my cabinets, freezer and refrigerator for "forgotten" food. We all have canned goods we bought on sale, extra meat we froze or 1/2 a bag of beans leftover from a recipe we once tried. Once I had an inventory, I started to plan meals for this week. So here is the menu through Wednesday. (I shop twice a week, usually on Mondays and Thursdays. However, due to a class I took on Monday, I will be shopping later today.)
Monday tuna casserole and sugar snap peas
Tuesday bean soup, maybe cornbread
Wednesday chicken or ham stir fry
Obviously, most of us have food on hand and don't start out with bare cabinets like old Mother Hubbard before we go to the store. I will not count food I have on hand in the $100. I will only count the food I have to buy this week. That will be plenty, believe me. I will need at least three gallons of milk which will cost about $11.50. Milk is so expensive but we will not give up a big part of our nutrition for the week.
So, of the above menu, I found a can of tuna, 1/2 bag of elbow macaroni, sugar snap peas and 2 partial bags of dried beans which would be enough to make the soup. For the chicken or ham (depends on better price!) stir fry I only have onion, carrots, rice, eggs and obviously, oil. I had eggs, cereal, milk, OJ, apples, a bit of ham and cheese and some salad greens for the breakfasts and lunches we've had so far. I did buy a 12 pack of water at Wal Mart for the kid's lunches and Oroweat bread is on sale at Kroger two for the price of one! So far I have spent $6.12. I said we might have cornbread with the bean soup, depending on how much money I spend today at the grocery as I might leave out the buttermilk. You can add 1 tablespoon of lemon juice or vinegar to milk as a substitute for buttermilk and I may try that instead of buying buttermilk. However, I'm picky about my cornbread so I'm not sure I feel like experimenting.
I'm thinking that Friday will be our leftover night. We already enough have tuna casserole leftover for one serving. Not sure about the rest of the week yet but I'm sure an egg frittata or shakshuka will appear as eggs are so nutritious but cheap. We all make jokes about eating rice and beans but when it comes down to it, brown rice and beans are soooo good for us! We'd be better off eating more of those, hence the bean soup tonight. Plus, I happen to like beans in most any dish. I'd also like to mention that my kids like tuna casserole, giving it a 7 out of 10 rating. Just didn't want you to think that I'm serving crap my family doesn't like just to get by this week. I'm only cooking food that my family at least eats willingly but I'm not about to say every family member always loves everything I put on the table! My son will eat the bean soup but certainly not be thrilled to see it.
Check back tomorrow as I will post the shopping bill from later today!
Monday tuna casserole and sugar snap peas
Tuesday bean soup, maybe cornbread
Wednesday chicken or ham stir fry
Obviously, most of us have food on hand and don't start out with bare cabinets like old Mother Hubbard before we go to the store. I will not count food I have on hand in the $100. I will only count the food I have to buy this week. That will be plenty, believe me. I will need at least three gallons of milk which will cost about $11.50. Milk is so expensive but we will not give up a big part of our nutrition for the week.
So, of the above menu, I found a can of tuna, 1/2 bag of elbow macaroni, sugar snap peas and 2 partial bags of dried beans which would be enough to make the soup. For the chicken or ham (depends on better price!) stir fry I only have onion, carrots, rice, eggs and obviously, oil. I had eggs, cereal, milk, OJ, apples, a bit of ham and cheese and some salad greens for the breakfasts and lunches we've had so far. I did buy a 12 pack of water at Wal Mart for the kid's lunches and Oroweat bread is on sale at Kroger two for the price of one! So far I have spent $6.12. I said we might have cornbread with the bean soup, depending on how much money I spend today at the grocery as I might leave out the buttermilk. You can add 1 tablespoon of lemon juice or vinegar to milk as a substitute for buttermilk and I may try that instead of buying buttermilk. However, I'm picky about my cornbread so I'm not sure I feel like experimenting.
I'm thinking that Friday will be our leftover night. We already enough have tuna casserole leftover for one serving. Not sure about the rest of the week yet but I'm sure an egg frittata or shakshuka will appear as eggs are so nutritious but cheap. We all make jokes about eating rice and beans but when it comes down to it, brown rice and beans are soooo good for us! We'd be better off eating more of those, hence the bean soup tonight. Plus, I happen to like beans in most any dish. I'd also like to mention that my kids like tuna casserole, giving it a 7 out of 10 rating. Just didn't want you to think that I'm serving crap my family doesn't like just to get by this week. I'm only cooking food that my family at least eats willingly but I'm not about to say every family member always loves everything I put on the table! My son will eat the bean soup but certainly not be thrilled to see it.
Check back tomorrow as I will post the shopping bill from later today!
Thursday, April 26, 2012
Challenge
A friend has extended a challenge I cannot refuse. Can I feed a family of four for a week for $100? I had been thinking about this very idea when my friend and I talked about this issue. Many families are cutting their budget wherever possible and food, though necessary, is no exception. Families are turning to fast foods or processed foods which are very cheap but nutritionally a black hole. They feel they cannot afford "more expensive" wholesome foods.
I agree that food costs have risen tremendously and that fresh fruits and vegetables are often costly. Though I live in a rural area, most of the crops grown are row crops like soybeans, cotton and rice. The last few years have seen an increase in farmers' markets with locally grown produce. However, the prices at most farmer's markets are fairly high as well.
So what are the rules of this challenge? Starting Monday, I will feed my family breakfast, lunch and dinner for seven days and try to stay at $100. I have a break in that my husband eats lunch at work 4 or 5 days a week but my kids take their lunch every day. I will still serve 28 breakfasts, at least 23 lunches and 28 dinner meals. That works out to about $1.27 a meal. I admit this is a big challenge and I'm not sure I can do it.
My family rarely drinks soda, so that is another break in the budget. To further save money, I will use the sales circular from Kroger to very carefully plan meals. I have been looking through my cookbooks for recipes with few, cheap ingredients. That means my family will probably have oatmeal, bean soup or egg frittata to eat next week. I also plan to stretch meat to cover more than one meal. For example I may use 1/2 a roasted chicken in a pasta dish one night and the rest of the chicken to make chicken salad for lunches. I will buy whatever fresh vegetables or fruit is in season, or whatever canned and frozen veggies offers the best price. I will NOT buy processed or fast foods for a meal. Our meals will not be different from what we usually eat however.
I am not including pet food in this challenge as I have 7 animals but mostly because many families don't have pets. I also have a couple of animals with sensitive digestive systems and I will not upset their stomachs to buy cheaper food. Cleaning up animal barf is not part of the challenge. I don't mind trying cheaper generic brands for my family as the quality should be the same.
So next week should be very interesting. I love a challenge and will try my best. Hopefully we will all learn something. I'd like to add a quick update on my couponing efforts to save money. January was my last "good" month. Since then it seems like there has been a dramatic drop in the coupons I can find to use. March was my worst month yet with only $15.25 in coupon savings. Most of the coupons I see are for processed foods I don't use, or cleaning and toiletry items.
So check back Tuesday to see my menu and my first grocery receipt. I will shop on Monday and Thursday as always. Also, you may want to read my blog on jonesboro.com this week for a very interesting look at the state of American health. I think you'll be surprised.
I agree that food costs have risen tremendously and that fresh fruits and vegetables are often costly. Though I live in a rural area, most of the crops grown are row crops like soybeans, cotton and rice. The last few years have seen an increase in farmers' markets with locally grown produce. However, the prices at most farmer's markets are fairly high as well.
So what are the rules of this challenge? Starting Monday, I will feed my family breakfast, lunch and dinner for seven days and try to stay at $100. I have a break in that my husband eats lunch at work 4 or 5 days a week but my kids take their lunch every day. I will still serve 28 breakfasts, at least 23 lunches and 28 dinner meals. That works out to about $1.27 a meal. I admit this is a big challenge and I'm not sure I can do it.
My family rarely drinks soda, so that is another break in the budget. To further save money, I will use the sales circular from Kroger to very carefully plan meals. I have been looking through my cookbooks for recipes with few, cheap ingredients. That means my family will probably have oatmeal, bean soup or egg frittata to eat next week. I also plan to stretch meat to cover more than one meal. For example I may use 1/2 a roasted chicken in a pasta dish one night and the rest of the chicken to make chicken salad for lunches. I will buy whatever fresh vegetables or fruit is in season, or whatever canned and frozen veggies offers the best price. I will NOT buy processed or fast foods for a meal. Our meals will not be different from what we usually eat however.
I am not including pet food in this challenge as I have 7 animals but mostly because many families don't have pets. I also have a couple of animals with sensitive digestive systems and I will not upset their stomachs to buy cheaper food. Cleaning up animal barf is not part of the challenge. I don't mind trying cheaper generic brands for my family as the quality should be the same.
So next week should be very interesting. I love a challenge and will try my best. Hopefully we will all learn something. I'd like to add a quick update on my couponing efforts to save money. January was my last "good" month. Since then it seems like there has been a dramatic drop in the coupons I can find to use. March was my worst month yet with only $15.25 in coupon savings. Most of the coupons I see are for processed foods I don't use, or cleaning and toiletry items.
So check back Tuesday to see my menu and my first grocery receipt. I will shop on Monday and Thursday as always. Also, you may want to read my blog on jonesboro.com this week for a very interesting look at the state of American health. I think you'll be surprised.
Tuesday, April 24, 2012
Making Smoothies At The Health And Wellness Expo
I'm happy to report that there were no cooking accidents this weekend at the HMG Health and Wellness Expo this past weekend. Since I was using a blender, I did have a few nightmares that something spectacular would go wrong. After all, I did heat up the oven once at the first Expo I did with the oven manual in it! Fortunately, there was no fire.
As always, I enjoyed "cooking" even though making smoothies hardly qualifies as more than food prep. Just goes to show that eating healthy doesn't need to involve complicated cooking! I made four different smoothies, three of which have been featured before on this blog. All seemed to be well received, even the spinach smoothie. In fact, an eight year old girl said it was her favorite! Add a bit of protein powder and a smoothie can be a good breakfast, lunch, dinner side, dessert or snack. Just remember to keep the added sugar to a minimum with maybe a bit of honey. There really is plenty of sugar in the yogurt, fruit or a splash of orange juice. I avoid smoothies at fast food restaurants or even those from the grocery as they are usually calorie and sugar laden affairs, negating any nutrition.
As always, I enjoyed "cooking" even though making smoothies hardly qualifies as more than food prep. Just goes to show that eating healthy doesn't need to involve complicated cooking! I made four different smoothies, three of which have been featured before on this blog. All seemed to be well received, even the spinach smoothie. In fact, an eight year old girl said it was her favorite! Add a bit of protein powder and a smoothie can be a good breakfast, lunch, dinner side, dessert or snack. Just remember to keep the added sugar to a minimum with maybe a bit of honey. There really is plenty of sugar in the yogurt, fruit or a splash of orange juice. I avoid smoothies at fast food restaurants or even those from the grocery as they are usually calorie and sugar laden affairs, negating any nutrition.
Making the banana, peach, buttermilk smoothie.
Assembling the infamous twinkie tree. If it doesn't grow, if you can't harvest it, or it doesn't run or swim or fly, do you really want to eat it?
I'm also going to share the final recipe I made on Saturday. This smoothie isn't for everybody as it has approximately 600 calories. I created this smoothie for my daughter the swimmer because she needed to gain weight. So if you know someone who has been ill or who trains so hard that they need the extra calories, this is a great tasting smoothie. The rest of us need to look away.
600 Calorie Smoothie
1 serving of chocolate Carnation Instant Breakfast*
1 cup 1% or skim milk
1 banana
1 serving of protein powder*
1 to 2 Tbsp. peanut butter
Blend all ingredients in a blender until smooth. *Depends on the kind of protein powder you buy as to how many scoops make a serving. Also, Carnation Instant Breakfast comes in tubs or envelopes so check the package for a serving size. You can also add 1/2 cup Greek yogurt for more protein and calories.
I make a lower calorie version of this for myself occasionally. Blend 1 banana, 1 cup skim milk, 1 tsp. of peanut butter and 1 serving of Carnation Instant Breakfast or 1 serving of chocolate Slim Fast until smooth. Makes a decent breakfast or lunch once in awhile, certainly better than a granola bar and a cup of coffee.
600 Calorie Smoothie
1 serving of chocolate Carnation Instant Breakfast*
1 cup 1% or skim milk
1 banana
1 serving of protein powder*
1 to 2 Tbsp. peanut butter
Blend all ingredients in a blender until smooth. *Depends on the kind of protein powder you buy as to how many scoops make a serving. Also, Carnation Instant Breakfast comes in tubs or envelopes so check the package for a serving size. You can also add 1/2 cup Greek yogurt for more protein and calories.
I make a lower calorie version of this for myself occasionally. Blend 1 banana, 1 cup skim milk, 1 tsp. of peanut butter and 1 serving of Carnation Instant Breakfast or 1 serving of chocolate Slim Fast until smooth. Makes a decent breakfast or lunch once in awhile, certainly better than a granola bar and a cup of coffee.
Thursday, April 19, 2012
Food Intolerances, What Can I Eat?
This is probably a question that pops up immediately when someone learns they have a food intolerance. Changing one's diet to eliminate a common food such as milk or wheat can be daunting. Eating with the rest of the family who does not share your intolerance is frustrating. It is hard watching my family order shrimp, scallops or lobster these days and knowing that I really shouldn't no matter how much I'd like to join them.
First, you need to decide how bad your symptoms are to you and whether you can tolerate small amounts of the food. For example, my sister is lactose intolerant but a small scoop of ice cream on a piece of pie is ok. A milkshake would mean an evening of misery. If you do not have a food allergy or you have not been diagnosed with Celiac disease, it is not life threatening to eat the problem food. You might be able to eat baked goods with eggs in them but not an omelet or to have a slice of toast once a day. You will probably go through a period of experimentation and education as you learn more about your body and what it can tolerate. It would be helpful to keep a food diary of what you eat and how you felt later. If you have an allergy or intolerance to more than one food, then bless you!
You will also benefit from a trip to the bookstore or library. There are countless books on gluten free diets, vegan diets and everything else. Don't forget the handy web to find further information. Next, you should start to eliminate processed foods from your diet. Processed foods contain a whole host of bad-for- you-things anyway so this is a good thing. However, it also means that you must be committed to preparing most of your own food so that you can control exactly what goes in it. If you do buy any processed foods, you must be vigilant about reading the labels.
If you have a problem with gluten, your diet will be mostly fruits, vegetables and protein. There are probably some grains you can tolerate like quinoa or oats. You might eat yogurt and fruit for breakfast, have a nice salad for lunch, fish and a couple of vegetables for dinner. If you are lactose intolerant, there are other milk substitutes and lactose free milk, though they can be expensive. You can even find frozen treats that are made with coconut milk and taste just as good (I've tried them!) or you might have sorbet.
There are also many alternatives on the grocery shelves these days and even whole stores and bakeries that cater to people with food intolerances and allergies. You can buy gluten free bread and cereals to fill that void. Some of these foods may be found in the organic or health food section of your regular grocery store.
Open your mind to the possibilities and don't focus on the limits. This is an opportunity to clean up the whole family's diet by getting rid of junk and processed food they shouldn't be eating anyway. (Just keep that one to yourself and be sneaky about it!) Once you begin to feel better, you will not miss your old diet.
I'd like to mention that I will be preparing healthy snacks at the HMG Health and Wellness Expo on Saturday at 9:45. Come on out and spend some time learning more about good health! As always there will be plenty of activities for the kids, including an awesome exhibit where you can walk through a giant body and learn about the organs.
First, you need to decide how bad your symptoms are to you and whether you can tolerate small amounts of the food. For example, my sister is lactose intolerant but a small scoop of ice cream on a piece of pie is ok. A milkshake would mean an evening of misery. If you do not have a food allergy or you have not been diagnosed with Celiac disease, it is not life threatening to eat the problem food. You might be able to eat baked goods with eggs in them but not an omelet or to have a slice of toast once a day. You will probably go through a period of experimentation and education as you learn more about your body and what it can tolerate. It would be helpful to keep a food diary of what you eat and how you felt later. If you have an allergy or intolerance to more than one food, then bless you!
You will also benefit from a trip to the bookstore or library. There are countless books on gluten free diets, vegan diets and everything else. Don't forget the handy web to find further information. Next, you should start to eliminate processed foods from your diet. Processed foods contain a whole host of bad-for- you-things anyway so this is a good thing. However, it also means that you must be committed to preparing most of your own food so that you can control exactly what goes in it. If you do buy any processed foods, you must be vigilant about reading the labels.
If you have a problem with gluten, your diet will be mostly fruits, vegetables and protein. There are probably some grains you can tolerate like quinoa or oats. You might eat yogurt and fruit for breakfast, have a nice salad for lunch, fish and a couple of vegetables for dinner. If you are lactose intolerant, there are other milk substitutes and lactose free milk, though they can be expensive. You can even find frozen treats that are made with coconut milk and taste just as good (I've tried them!) or you might have sorbet.
There are also many alternatives on the grocery shelves these days and even whole stores and bakeries that cater to people with food intolerances and allergies. You can buy gluten free bread and cereals to fill that void. Some of these foods may be found in the organic or health food section of your regular grocery store.
Open your mind to the possibilities and don't focus on the limits. This is an opportunity to clean up the whole family's diet by getting rid of junk and processed food they shouldn't be eating anyway. (Just keep that one to yourself and be sneaky about it!) Once you begin to feel better, you will not miss your old diet.
I'd like to mention that I will be preparing healthy snacks at the HMG Health and Wellness Expo on Saturday at 9:45. Come on out and spend some time learning more about good health! As always there will be plenty of activities for the kids, including an awesome exhibit where you can walk through a giant body and learn about the organs.
Tuesday, April 17, 2012
Food Allergies And Food Intolerances
It seems I have quite a few friends with food allergies, food intolerances and sensitivities these days. I just finished an article for Midsouth Latino magazine on the subject and learned quite a bit. To my great sorrow, I suffer from an allergy to shellfish. I didn't develop this allergy until I was an adult and it is getting worse. It started out with just shrimp but has progressed to scallops and now I've been warned not to eat other shellfish as well. Of course, I love shellfish, not to mention it is worrisome that I could have an anaphylactic reaction someday. (See my recent article on jonesboro.com on anaphylaxis.)
Let's sum up the difference between food allergies and food intolerances. A food allergy is an abnormal response to food triggered by the immune system. Food intolerance is a digestive system response to the inability to digest certain foods such as dairy. Food allergies can be life threatening but an intolerance just makes you feel miserable. Eating even the smallest amount of the troublesome food can set off an allergic reaction but those with food intolerances can often eat certain quantities of the food before having a problem. It is important to know the difference between the two in order to treat the problem properly. If you have a food allergy, it is important to avoid the food all together. You must also avoid the particular food with a food intolerance unless you are willing to put up with the symptoms.
The symptoms for a food allergy start within a few minutes to an hour of eating and include: itching around the mouth, difficulty swallowing or breathing, nausea, vomiting, diarrhea, abdominal pain, hives, asthma, dizziness or anaphylaxis. Symptoms for a food intolerance include nausea, stomach pain, gas or bloating, vomiting, diarrhea and headaches. You can treat the symptoms for a food intolerance with over the counter products but with a food allergy, you may need to take an antihistamine if you accidentally eat the food or use an EpiPen and get immediate medical help if the symptoms are severe. Always carry an EpiPen if you've previously had an anaphylactic response.
Celiac disease is a serious genetic disorder in which people are unable to eat gluten which is found in wheat and other grains. Gluten causes an autoimmune reaction and the body produces antibodies that harm the small intestine, preventing absorption of nutrients. Celiac disease can be life threatening if not treated. The only treatment is to eliminate gluten from the diet. Symptoms include: diarrhea, constipation, weight loss, chronic fatigue and malnutrition. Others may experience some of these symptoms but not intestinal damage when they only have a gluten sensitivity or allergy.
Food allergies and food intolerances are on the rise in this country though scientists aren't exactly sure why. In developing countries where hygiene may be poor, people die from infectious diseases but health problems such as obesity, asthma and allergies are seldom seen. So early and more frequent exposure to bacteria may actually protect the body against certain health problems. Also, people in developing countries eat a mostly vegetarian diet that is locally grown which may further protect them from allergies. It may be that our high fat, high sugar, low fiber diet may be playing a role in allergies as well as diabetes and heart disease.
Food intolerances present complex issues, among them the question "What can I eat?". It isn't always easy to eliminate a food group from your diet. For instance, dairy and gluten are found in many products that seem harmless. Thursday I'll offer a few suggestions that may help.
Let's sum up the difference between food allergies and food intolerances. A food allergy is an abnormal response to food triggered by the immune system. Food intolerance is a digestive system response to the inability to digest certain foods such as dairy. Food allergies can be life threatening but an intolerance just makes you feel miserable. Eating even the smallest amount of the troublesome food can set off an allergic reaction but those with food intolerances can often eat certain quantities of the food before having a problem. It is important to know the difference between the two in order to treat the problem properly. If you have a food allergy, it is important to avoid the food all together. You must also avoid the particular food with a food intolerance unless you are willing to put up with the symptoms.
The symptoms for a food allergy start within a few minutes to an hour of eating and include: itching around the mouth, difficulty swallowing or breathing, nausea, vomiting, diarrhea, abdominal pain, hives, asthma, dizziness or anaphylaxis. Symptoms for a food intolerance include nausea, stomach pain, gas or bloating, vomiting, diarrhea and headaches. You can treat the symptoms for a food intolerance with over the counter products but with a food allergy, you may need to take an antihistamine if you accidentally eat the food or use an EpiPen and get immediate medical help if the symptoms are severe. Always carry an EpiPen if you've previously had an anaphylactic response.
Celiac disease is a serious genetic disorder in which people are unable to eat gluten which is found in wheat and other grains. Gluten causes an autoimmune reaction and the body produces antibodies that harm the small intestine, preventing absorption of nutrients. Celiac disease can be life threatening if not treated. The only treatment is to eliminate gluten from the diet. Symptoms include: diarrhea, constipation, weight loss, chronic fatigue and malnutrition. Others may experience some of these symptoms but not intestinal damage when they only have a gluten sensitivity or allergy.
Food allergies and food intolerances are on the rise in this country though scientists aren't exactly sure why. In developing countries where hygiene may be poor, people die from infectious diseases but health problems such as obesity, asthma and allergies are seldom seen. So early and more frequent exposure to bacteria may actually protect the body against certain health problems. Also, people in developing countries eat a mostly vegetarian diet that is locally grown which may further protect them from allergies. It may be that our high fat, high sugar, low fiber diet may be playing a role in allergies as well as diabetes and heart disease.
Food intolerances present complex issues, among them the question "What can I eat?". It isn't always easy to eliminate a food group from your diet. For instance, dairy and gluten are found in many products that seem harmless. Thursday I'll offer a few suggestions that may help.
Thursday, April 12, 2012
Leftover Ham, Continued
It's 5:30 a.m. and I have no business being up. I'm sleepy, grumpy and dopey, that makes me three of the seven dwarfs. Getting up because of someone else's schedule sucks. But that doesn't help with leftover ham, does it? At this point, I could just stand in the open refrigerator, cramming some ham in my face but that isn't very nice and doesn't feed anyone else. Besides, my gastritis has flared up and I don't feel like eating anyway. Now that I'm through complaining, I have a really great recipe for the rest of that leftover ham!
I saw this recipe on ricekernel.wordpress.com though I did not follow it faithfully. I simply adapted the recipe to suit our taste. This was super easy and I happened to have all the ingredients on hand, even the cabbage. That is what a well stocked pantry will do for you; makes it easier to cook! I admit I don't always have cabbage on hand; I happened to have cabbage from a meal plan that got changed slightly when someone else made cabbage and brought it to dinner. I do try to keep onions on hand and a wide variety of canned goods like beans, corn, tomatoes, tomato sauce, etc. So when I decided to ditch my original menu plan for the leftover ham in favor of this recipe, I didn't have to make a special trip to the store to do it.
NOW for those of you who think, "My family would never eat cabbage!", don't skip this! My kids have learned to like cabbage when I learned to cook it better. Cabbage is one of those vegetables that blends very nicely in dishes, to the point that you don't realize what it is. I promise you that if you try this and don't tell everyone what is in here, they probably won't know. My family scarfed this right down last night and would have eaten more. The key is letting the vegetables and ham brown nicely. Don't be afraid to brown vegetables; it brings out the most wonderful flavor!
Ham With Corn And Cabbage
2 cups chopped ham
2 cans no salt added whole kernel corn, drained or a bag of frozen corn thawed and drained
1 small head of cabbage, chopped
1 onion, coarsely chopped
1 to 2 tsp. garlic powder
Heat 2 or 3 Tbsp. of olive oil in a large nonstick pan. Add onion and cabbage and cook, stirring only occasionally so it will begin to brown. When the cabbage mixture starts to brown a good bit, add the ham, garlic powder and corn and mix well. Let this continue to cook about 30 minutes, stirring only to prevent burning while you read the paper, help the kids with homework, whatever. This dish is great because it cooks itself with little help. When it has browned well, add a dash of pepper. No salt needed as the ham is salty enough.
If your pantry is well stocked, open a can of tropical fruit to serve with dinner. If you are really organized, make quick rolls by combining 1 cup Bisquick, 1/4 cup melted butter and 1/2 cup non fat plain yogurt or sour cream. Grease a 6 cup muffin pan and divide dough. Bake about 12 to 14 minutes in a 425 degree oven.
It was a fine dinner.
I saw this recipe on ricekernel.wordpress.com though I did not follow it faithfully. I simply adapted the recipe to suit our taste. This was super easy and I happened to have all the ingredients on hand, even the cabbage. That is what a well stocked pantry will do for you; makes it easier to cook! I admit I don't always have cabbage on hand; I happened to have cabbage from a meal plan that got changed slightly when someone else made cabbage and brought it to dinner. I do try to keep onions on hand and a wide variety of canned goods like beans, corn, tomatoes, tomato sauce, etc. So when I decided to ditch my original menu plan for the leftover ham in favor of this recipe, I didn't have to make a special trip to the store to do it.
NOW for those of you who think, "My family would never eat cabbage!", don't skip this! My kids have learned to like cabbage when I learned to cook it better. Cabbage is one of those vegetables that blends very nicely in dishes, to the point that you don't realize what it is. I promise you that if you try this and don't tell everyone what is in here, they probably won't know. My family scarfed this right down last night and would have eaten more. The key is letting the vegetables and ham brown nicely. Don't be afraid to brown vegetables; it brings out the most wonderful flavor!
Ham With Corn And Cabbage
2 cups chopped ham
2 cans no salt added whole kernel corn, drained or a bag of frozen corn thawed and drained
1 small head of cabbage, chopped
1 onion, coarsely chopped
1 to 2 tsp. garlic powder
Heat 2 or 3 Tbsp. of olive oil in a large nonstick pan. Add onion and cabbage and cook, stirring only occasionally so it will begin to brown. When the cabbage mixture starts to brown a good bit, add the ham, garlic powder and corn and mix well. Let this continue to cook about 30 minutes, stirring only to prevent burning while you read the paper, help the kids with homework, whatever. This dish is great because it cooks itself with little help. When it has browned well, add a dash of pepper. No salt needed as the ham is salty enough.
If your pantry is well stocked, open a can of tropical fruit to serve with dinner. If you are really organized, make quick rolls by combining 1 cup Bisquick, 1/4 cup melted butter and 1/2 cup non fat plain yogurt or sour cream. Grease a 6 cup muffin pan and divide dough. Bake about 12 to 14 minutes in a 425 degree oven.
It was a fine dinner.
Tuesday, April 10, 2012
What To Do With Leftover Ham
I may be weird but I love leftovers. Having leftovers in the fridge means anything from a nice lunch to a dinner I don't have to cook, to a dinner partly fixed. We had the most lovely Easter dinner Sunday evening and of course, leftover ham.
The weather has been glorious lately and we have been eating outside on our deck as often as possible. Our deck overlooks a field that slopes down to a small lake. We can usually see my neighbor's horses, geese, the occasional ducks and hear plenty of frogs. In the early evening as the sun goes down, the water just sparkles. We linger a long time as no one wants to leave such a peaceful scene.
I have several recipes to share this week, including the carrot recipe I tried Sunday. It was incredibly simple but everyone agreed it was excellent. My sister provided the ham, which she served as is, no other additions. I also stir fried some sugar snap peas and made coconut cupcakes with pineapple filling. Pat also made sweet potato cornbread which is the most delectable concoction. I wish my Dad was around to have a piece. He was such a cornbread connoisseur and I wonder what he would have thought about adding things like broccoli and sweet potatoes to cornbread. I think he would approve.
My sister left me with enough ham for two meals so I was excited. Yesterday I poured over recipes until I found one that sounded good. It was so good that my daughter asked if she could have the leftovers in a thermos for her lunch at school today. It was not complicated and the additions of lemon juice and zest gave a twist to the flavor. If you've got some leftover ham, try this.
Pasta and Ham in a Lemon Cream Sauce
2 cups chopped ham
2 cups frozen green peas
12 oz. bow tie or your favorite pasta
zest of one lemon, preferably Meyer
1 Tbsp. fresh lemon juice
1 cup cream or half and half
1/2 cup skim milk
1/2 cup parmesan cheese
1/4 tsp. cayenne pepper
3 shallots chopped
2 Tbsp. butter
1 cup chicken broth
Bring water to a boil in a large pot for the pasta. Cook pasta as you start the sauce. Drain and set aside. Sauté shallots in a large skillet in melted butter over medium heat, about 5 minutes. Add chicken broth and let simmer a few minutes. Add cream and milk, ham, cayenne pepper and peas. Return to a simmer until peas are heated through. Stir in cooked pasta and parmesan cheese, then the lemon zest and juice. Season with salt and pepper if needed. (Remember the ham is pretty salty.) Makes 4 to 6 servings.
If you would like the carrot recipe, check out jonesboro.com on Wednesday. I will publish it there this week.
The weather has been glorious lately and we have been eating outside on our deck as often as possible. Our deck overlooks a field that slopes down to a small lake. We can usually see my neighbor's horses, geese, the occasional ducks and hear plenty of frogs. In the early evening as the sun goes down, the water just sparkles. We linger a long time as no one wants to leave such a peaceful scene.
I have several recipes to share this week, including the carrot recipe I tried Sunday. It was incredibly simple but everyone agreed it was excellent. My sister provided the ham, which she served as is, no other additions. I also stir fried some sugar snap peas and made coconut cupcakes with pineapple filling. Pat also made sweet potato cornbread which is the most delectable concoction. I wish my Dad was around to have a piece. He was such a cornbread connoisseur and I wonder what he would have thought about adding things like broccoli and sweet potatoes to cornbread. I think he would approve.
My sister left me with enough ham for two meals so I was excited. Yesterday I poured over recipes until I found one that sounded good. It was so good that my daughter asked if she could have the leftovers in a thermos for her lunch at school today. It was not complicated and the additions of lemon juice and zest gave a twist to the flavor. If you've got some leftover ham, try this.
Pasta and Ham in a Lemon Cream Sauce
2 cups chopped ham
2 cups frozen green peas
12 oz. bow tie or your favorite pasta
zest of one lemon, preferably Meyer
1 Tbsp. fresh lemon juice
1 cup cream or half and half
1/2 cup skim milk
1/2 cup parmesan cheese
1/4 tsp. cayenne pepper
3 shallots chopped
2 Tbsp. butter
1 cup chicken broth
Bring water to a boil in a large pot for the pasta. Cook pasta as you start the sauce. Drain and set aside. Sauté shallots in a large skillet in melted butter over medium heat, about 5 minutes. Add chicken broth and let simmer a few minutes. Add cream and milk, ham, cayenne pepper and peas. Return to a simmer until peas are heated through. Stir in cooked pasta and parmesan cheese, then the lemon zest and juice. Season with salt and pepper if needed. (Remember the ham is pretty salty.) Makes 4 to 6 servings.
If you would like the carrot recipe, check out jonesboro.com on Wednesday. I will publish it there this week.
Thursday, April 5, 2012
Wow! There has been so much health information released lately and I'm trying to absorb it all and pass it on to my readers. I spend many hours watching the news and reading to keep updated on the latest because I realize that many of you can't devote that much time. I then try to break it down into manageable, understandable pieces. Being educated is one key to staying healthy.
That said, I have to share an unusual experience with you. I will try almost anything though I'm not quite up to bear Grylls' standards. While recruiting neighbors for a neighborhood cleanup project, I had the chance to get to know one of my neighbors better. The area I live in is very wooded and houses are far apart, making neighborly interaction a bit difficult. In our conversation, one topic led to another and after hearing that I write health related articles, he asked if I'd ever eaten raccoon. Though my father hunted and I've attended my share of wild life dinner banquets with him many years ago, I couldn't say I had. Being a very friendly man, he promised to bring me some the next time he and his wife cooked one.
Yesterday was the big day. My neighbor brought me a pot of what he called goulash but I'd call pot roast. I heated it up and tried it on my unsuspecting family. (Cameron was gone and has yet to participate in my experiment, but shhh, don't tell him!) Grace being fresh from swim practice and ravenous, dug in and immediately pronounced it delicious, quickly followed by Barry. I watched them, amused. "Do you even have a clue what you are eating?" I asked as Barry commented on the strange bone on his plate. He looked up. "Possum?"
"No, but you are close. It's raccoon." They ate on, undisturbed by this announcement. I, however, was having a bit of difficulty. I was somewhat surprised by my reaction since I've eaten other strange meats like squirrel, rattlesnake and alligator. I will not eat veal as I am opposed to the inhumane way it is raised. I guess that is a double standard since many farm animals like chickens are raised in horrific conditions. But I digress.
I finally did take a bite and it was good. No gamey or weird taste; close to beef but much better. I couldn't eat more than a few bites though. I love raccoons; their cute, inquisitive faces, their shuffling gait and ability to climb trees. I love cows too, especially milk cows with their large eyes and creamy coats. Maybe that's why I don't care for beef? Is it only a matter of time before I love chickens, fish and pigs? Time will tell.
Anyway, the moral of this story, (is there one?) is to keep an open mind and to try new foods. Don't insist that you don't like vegetables, try them prepared different ways. Don't say you don't like a certain texture, take a tiny bite. Don't turn your nose up at another culture's cuisine, try it before making a judgement. Look at food as part of life's adventure. That doesn't mean you have to eat meat if you are a vegetarian or something that truly turns your stomach, like insects. Life has many experiences to offer, don't shut yourself off from them.
Have a wonderful Easter weekend with your family and friends. And don't forget that Walk With A Doc is this Saturday at Joe Mac Campbell park, 9 a.m., starting at the playground. Help someone get started on that exercise path and bring them out.
That said, I have to share an unusual experience with you. I will try almost anything though I'm not quite up to bear Grylls' standards. While recruiting neighbors for a neighborhood cleanup project, I had the chance to get to know one of my neighbors better. The area I live in is very wooded and houses are far apart, making neighborly interaction a bit difficult. In our conversation, one topic led to another and after hearing that I write health related articles, he asked if I'd ever eaten raccoon. Though my father hunted and I've attended my share of wild life dinner banquets with him many years ago, I couldn't say I had. Being a very friendly man, he promised to bring me some the next time he and his wife cooked one.
Yesterday was the big day. My neighbor brought me a pot of what he called goulash but I'd call pot roast. I heated it up and tried it on my unsuspecting family. (Cameron was gone and has yet to participate in my experiment, but shhh, don't tell him!) Grace being fresh from swim practice and ravenous, dug in and immediately pronounced it delicious, quickly followed by Barry. I watched them, amused. "Do you even have a clue what you are eating?" I asked as Barry commented on the strange bone on his plate. He looked up. "Possum?"
"No, but you are close. It's raccoon." They ate on, undisturbed by this announcement. I, however, was having a bit of difficulty. I was somewhat surprised by my reaction since I've eaten other strange meats like squirrel, rattlesnake and alligator. I will not eat veal as I am opposed to the inhumane way it is raised. I guess that is a double standard since many farm animals like chickens are raised in horrific conditions. But I digress.
I finally did take a bite and it was good. No gamey or weird taste; close to beef but much better. I couldn't eat more than a few bites though. I love raccoons; their cute, inquisitive faces, their shuffling gait and ability to climb trees. I love cows too, especially milk cows with their large eyes and creamy coats. Maybe that's why I don't care for beef? Is it only a matter of time before I love chickens, fish and pigs? Time will tell.
Anyway, the moral of this story, (is there one?) is to keep an open mind and to try new foods. Don't insist that you don't like vegetables, try them prepared different ways. Don't say you don't like a certain texture, take a tiny bite. Don't turn your nose up at another culture's cuisine, try it before making a judgement. Look at food as part of life's adventure. That doesn't mean you have to eat meat if you are a vegetarian or something that truly turns your stomach, like insects. Life has many experiences to offer, don't shut yourself off from them.
Have a wonderful Easter weekend with your family and friends. And don't forget that Walk With A Doc is this Saturday at Joe Mac Campbell park, 9 a.m., starting at the playground. Help someone get started on that exercise path and bring them out.
Tuesday, April 3, 2012
BIG Announcement!
I just can't wait any longer to share the news. My blog is about to become a website! I have been frustrated that my blog isn't very user friendly (as have my readers!) so I have been working with a friend to make some changes. Recently, I met Manu Nair who owns a web and Ap design business and talked to him about my blog. Before I knew it, he had talked me into converting to a website. It will have many convenient features such as a very accessible recipe index and links to other helpful websites and blogs. There will be a new section devoted to information on raising healthy children as well. I hope the new design will also encourage readers to provide feedback and to share it with their friends and family.
The new website should be up and running within two weeks. But don't worry, you can still find me at the same address; you will just be redirected to the website. Just in case you don't know, I also write on Wednesdays for jonesboro.com, a web page devoted to what's happening around town and run by those good folks at Occasions magazine. You should check it out as I write something different for them, plus it is a great place to check for local news and movie listings. I am writing for the new Mid-south Latino magazine monthly, a brand new magazine aimed at the growing Latino population and started up by my friends Alex Lorenzana and Susan Ishmael. Mid-South Latino is published in both Spanish and English so it is a good resource for anyone trying to brush up on Spanish or trying to reach the Latino market.
I will be cooking again this year at the HMG Health Expo coming up on the weekend of April 21st thru 22nd. I'm not sure of my time slot yet but I will be doing healthy snacks so stop by and get a sample. Or stop by and see if I can work the blender. Regular readers may remember my fairly recent disaster with broccoli soup and the blender.
As usual, Barry and I will be doing Walk With A Doc on April 7th. We will start at the playground at Joe Mac Campbell park and walk a mile. If you need a push and a friend to start your exercise program, come out and join us. Barry will be happy to answer any questions as we walk.
I got my share of exercise yesterday as I walked and ran after my horses. When I went to the barn, I was thinking what a beautiful day it was. Then as I gazed around at all the wonderful spring greenery, I noticed my neighbor had two new horses which looked strangely like my Roxie and Gilly. Slowly it dawned on me that they were MY horses! First I thought I'd left a gate open and my neighbor Joe had captured my escapees and put them in his pasture for safekeeping. I discovered however that the locked gate between our pastures was wide open. I grabbed a halter and set out grimly. Sure enough, I could walk right up to all of Joe's horses but my two had suddenly become wild again, never touched by human hands. I spent over an hour chasing them all over Joe's field. Finally Gilly ran back in his own pasture but Roxie wasn't giving up. She made a tactical error by trying to escape through a wooded area only to be stopped by chest high briars. She was wedged in tight and couldn't turn around. Backing up was difficult as there was a fallen tree she had trouble stepping over. I just laughed and watched her dilemma. She would turn and look at me as if to say, "What do I do?". Finally she had backed up enough that I was able to get a halter around her head and then I made her back right up through all that mess. Captured, she was pretty docile again. Both horses were steaming hot and wet so both had to get a bath to cool off. I never did find out how the horses managed to open the combination lock on the gate. Who knew hoofs could be so nimble?
The new website should be up and running within two weeks. But don't worry, you can still find me at the same address; you will just be redirected to the website. Just in case you don't know, I also write on Wednesdays for jonesboro.com, a web page devoted to what's happening around town and run by those good folks at Occasions magazine. You should check it out as I write something different for them, plus it is a great place to check for local news and movie listings. I am writing for the new Mid-south Latino magazine monthly, a brand new magazine aimed at the growing Latino population and started up by my friends Alex Lorenzana and Susan Ishmael. Mid-South Latino is published in both Spanish and English so it is a good resource for anyone trying to brush up on Spanish or trying to reach the Latino market.
I will be cooking again this year at the HMG Health Expo coming up on the weekend of April 21st thru 22nd. I'm not sure of my time slot yet but I will be doing healthy snacks so stop by and get a sample. Or stop by and see if I can work the blender. Regular readers may remember my fairly recent disaster with broccoli soup and the blender.
As usual, Barry and I will be doing Walk With A Doc on April 7th. We will start at the playground at Joe Mac Campbell park and walk a mile. If you need a push and a friend to start your exercise program, come out and join us. Barry will be happy to answer any questions as we walk.
I got my share of exercise yesterday as I walked and ran after my horses. When I went to the barn, I was thinking what a beautiful day it was. Then as I gazed around at all the wonderful spring greenery, I noticed my neighbor had two new horses which looked strangely like my Roxie and Gilly. Slowly it dawned on me that they were MY horses! First I thought I'd left a gate open and my neighbor Joe had captured my escapees and put them in his pasture for safekeeping. I discovered however that the locked gate between our pastures was wide open. I grabbed a halter and set out grimly. Sure enough, I could walk right up to all of Joe's horses but my two had suddenly become wild again, never touched by human hands. I spent over an hour chasing them all over Joe's field. Finally Gilly ran back in his own pasture but Roxie wasn't giving up. She made a tactical error by trying to escape through a wooded area only to be stopped by chest high briars. She was wedged in tight and couldn't turn around. Backing up was difficult as there was a fallen tree she had trouble stepping over. I just laughed and watched her dilemma. She would turn and look at me as if to say, "What do I do?". Finally she had backed up enough that I was able to get a halter around her head and then I made her back right up through all that mess. Captured, she was pretty docile again. Both horses were steaming hot and wet so both had to get a bath to cool off. I never did find out how the horses managed to open the combination lock on the gate. Who knew hoofs could be so nimble?
Thursday, March 29, 2012
Diabetes Awareness Day
Sorry I missed it but Tuesday was Diabetes Awareness Day and the American Diabetes Association encouraged everyone to take a quick online test to determine your level of risk for having or developing diabetes. I took the test myself and scored 2; anything below 4 is a low risk. I strongly encourage everyone to take the test which takes less than 5 minutes. So many Americans already have diabetes or are pre-diabetic and are totally unaware of it.
I have ranted before about the dangers of diabetes and how terrible the disease is but I guess I can never do it enough if just one person listens each time. Diabetes often leads to heart disease, kidney disease and blindness. Diabetes is also the leading cause of non-injury related amputations.
To take the test, go to Diabetes Risk Test - American Diabetes Association. Please share this important information with your friends and family. You could save a life.
Once again, eating a proper diet is a key to preventing Type II diabetes. The rate of diabetes is soaring in the U.S. due to poor eating habits, lack of exercise, and ignorance of the disease. Diabetes affects certain ethnic groups such as Hispanics and Blacks more than Caucasians but don't think that lets you off the hook if you are white.
I know people think that eating the kind of food I recommend and exercising is too much trouble. They don't want to go to the effort to cook and prefer their fast food and sedentary lifestyle. But I can tell you with 100% certainty that they will not like their lifestyle at all when it revolves around doctor visits, expensive medication, hospitalization, and restrictions on what they are capable of doing. Health problems don't just affect the patient, they cause stress and financial difficulties for the whole family. No one wants to be a burden to their loved ones so do the right thing.
The symptoms of diabetes include:
1. frequent urination
2. unusual thirst
3. extreme hunger
4. unusual weight loss
5. extreme fatigue or irritability
6. frequent infections
7. blurred vision
8. cuts or bruises that are slow to heal
9. tingling or numbness in the hands or feet
Type II diabetics often have no symptoms but if you have 2 or more of these symptoms, please discuss it with your doctor as soon as possible.
People with the following risk factors may develop diabetes.
1. family history of diabetes
2. injury to or disease in the pancreas
3. obesity - this is the single best predictor of type 2 diabetes
4. being insulin resistant
5. high blood pressure
6. sedentary lifestyle
7. age - those over 45 are more likely to develop diabetes but due to the obesity epidemic, type 2 diabetes is spreading in increasingly younger people as is heart disease
Take the time to take care of yourself before it is too late. I plan to enjoy life to the fullest, not sit in a wheelchair without my legs or dragging an oxygen tank everywhere. I hope you can too.
I have ranted before about the dangers of diabetes and how terrible the disease is but I guess I can never do it enough if just one person listens each time. Diabetes often leads to heart disease, kidney disease and blindness. Diabetes is also the leading cause of non-injury related amputations.
To take the test, go to Diabetes Risk Test - American Diabetes Association. Please share this important information with your friends and family. You could save a life.
Once again, eating a proper diet is a key to preventing Type II diabetes. The rate of diabetes is soaring in the U.S. due to poor eating habits, lack of exercise, and ignorance of the disease. Diabetes affects certain ethnic groups such as Hispanics and Blacks more than Caucasians but don't think that lets you off the hook if you are white.
I know people think that eating the kind of food I recommend and exercising is too much trouble. They don't want to go to the effort to cook and prefer their fast food and sedentary lifestyle. But I can tell you with 100% certainty that they will not like their lifestyle at all when it revolves around doctor visits, expensive medication, hospitalization, and restrictions on what they are capable of doing. Health problems don't just affect the patient, they cause stress and financial difficulties for the whole family. No one wants to be a burden to their loved ones so do the right thing.
The symptoms of diabetes include:
1. frequent urination
2. unusual thirst
3. extreme hunger
4. unusual weight loss
5. extreme fatigue or irritability
6. frequent infections
7. blurred vision
8. cuts or bruises that are slow to heal
9. tingling or numbness in the hands or feet
Type II diabetics often have no symptoms but if you have 2 or more of these symptoms, please discuss it with your doctor as soon as possible.
People with the following risk factors may develop diabetes.
1. family history of diabetes
2. injury to or disease in the pancreas
3. obesity - this is the single best predictor of type 2 diabetes
4. being insulin resistant
5. high blood pressure
6. sedentary lifestyle
7. age - those over 45 are more likely to develop diabetes but due to the obesity epidemic, type 2 diabetes is spreading in increasingly younger people as is heart disease
Take the time to take care of yourself before it is too late. I plan to enjoy life to the fullest, not sit in a wheelchair without my legs or dragging an oxygen tank everywhere. I hope you can too.
Tuesday, March 27, 2012
Health News Tidbits
I'm always looking at new ways to loose weight safely and over spring break I did find a way. If you are having your kitchen remodeled, it is an excellent time to loose a few pounds as you can't access your food. You do have to be careful not to go out and eat large, fattening meals though. Just kidding. I did lose a couple of pounds over spring break but I think that was due more to nerves. We were all a bit stressed from the constant loud noise as they tore out tile and installed new floor supports. The animals didn't eat as much either, not that they need to lose weight.
Anyway, I did hear some interesting things on the news last night. Lately the news has been full of health related news. BPI or Beef Products Inc. has suspended operations in 3 out of 4 plants due to the negative public reaction to pink slime and the fact that several top grocery chains will no longer purchase it. They have promised to pay workers for 60 days as they try to convince the public that pink slime is perfectly ok to eat. If you haven't read up on pink slime, check my post on March 13th. You can read BPI's side and make up your own mind. At least, meat containing pink slime should be labeled as such so the public can know exactly what they are buying. Personally, I don't want to eat anything that has chemicals like ammonia sprayed on it.
On a more positive note, ABC news reported that popcorn is a more wholesome snack than we thought, IF you don't drown it in butter, salt and other oils. One serving of popcorn has more antioxidants than a DAY's worth of fruits and vegetables. Popcorn is the only food that is 100% whole grain and whole grains have more fiber and antioxidants that fruits and vegetables. Other foods labeled 100% whole grain have other ingredients mixed in, like bread. Popcorn hulls have the highest concentration of antioxidants.
This old popper has been in use since the mid 80's and is still going strong!
What are antioxidants you ask? That is a pretty complicated answer but I'll do my best. Antioxidants are substances like vitamin C which prevent or slow oxidative damage to our body. When our body uses oxygen, free radicals are produced which cause the damage. Antioxidants act to "mop up" the free radicals. All you need to know is that free radicals are bad, antioxidants are good. Antioxidants can help protect against heart disease, cancer, diabetes and other diseases.
So dust off your popcorn popper, break out the Redenbachers and canola oil. You do have a popper don't you? I don't think that microwave popcorn is as healthy as most is filled with stuff you don't need. If you do use microwave popcorn, buy the most natural, additive free version you can find. Better to pop your own in an old fashioned popper like mine so you can control the oil, salt and other ingredients. I should think popcorn popper sales will rise after this report. Try using different spices to jazz up your popcorn in place of salt and skip the butter. A serving is 3 popped cups by the way, according to the American Diabetes Association.
Last but not least, I had a great time at the Women's Health Conference on Saturday. The women I spoke to were funny and interested in learning how to be healthier. Try to make it next year.
Anyway, I did hear some interesting things on the news last night. Lately the news has been full of health related news. BPI or Beef Products Inc. has suspended operations in 3 out of 4 plants due to the negative public reaction to pink slime and the fact that several top grocery chains will no longer purchase it. They have promised to pay workers for 60 days as they try to convince the public that pink slime is perfectly ok to eat. If you haven't read up on pink slime, check my post on March 13th. You can read BPI's side and make up your own mind. At least, meat containing pink slime should be labeled as such so the public can know exactly what they are buying. Personally, I don't want to eat anything that has chemicals like ammonia sprayed on it.
On a more positive note, ABC news reported that popcorn is a more wholesome snack than we thought, IF you don't drown it in butter, salt and other oils. One serving of popcorn has more antioxidants than a DAY's worth of fruits and vegetables. Popcorn is the only food that is 100% whole grain and whole grains have more fiber and antioxidants that fruits and vegetables. Other foods labeled 100% whole grain have other ingredients mixed in, like bread. Popcorn hulls have the highest concentration of antioxidants.
What are antioxidants you ask? That is a pretty complicated answer but I'll do my best. Antioxidants are substances like vitamin C which prevent or slow oxidative damage to our body. When our body uses oxygen, free radicals are produced which cause the damage. Antioxidants act to "mop up" the free radicals. All you need to know is that free radicals are bad, antioxidants are good. Antioxidants can help protect against heart disease, cancer, diabetes and other diseases.
So dust off your popcorn popper, break out the Redenbachers and canola oil. You do have a popper don't you? I don't think that microwave popcorn is as healthy as most is filled with stuff you don't need. If you do use microwave popcorn, buy the most natural, additive free version you can find. Better to pop your own in an old fashioned popper like mine so you can control the oil, salt and other ingredients. I should think popcorn popper sales will rise after this report. Try using different spices to jazz up your popcorn in place of salt and skip the butter. A serving is 3 popped cups by the way, according to the American Diabetes Association.
Last but not least, I had a great time at the Women's Health Conference on Saturday. The women I spoke to were funny and interested in learning how to be healthier. Try to make it next year.
Sunday, March 18, 2012
Spring Break
Due to the next week being spring break I will not be posting anything this week. Not because I will be on a lovely trips somewhere but because I will have a house full of men, replacing my kitchen floor, installing new doors and a support beam downstairs. I will be trying to corral the cats and the dog who will all be scared and fighting the dust and dirt. I will be trying to keep my kids out of the house as much as possible. But at the end of the week, I'll have a beautiful tile floor without loose, cracked tiles and doors that work properly.
Thursday, March 15, 2012
Can Sugary Drinks (Sodas) Be BAD For You?
What a week it has been for heart health news! First the disgusting revelations about pink slime (which is in your children's school lunches), then the bad news for beef eaters and now the soda industry is taking the hit on the chin. Just yesterday a new study was in the news which shows that men who drink one 12 oz. sugary beverage each day have a whopping 20% increased risk for developing heart disease. You may be thinking that 20% isn't so much but if I could earn a 20% return on my investments, I'd be deliriously happy.
Let's look at this a bit closer. A typical 12 oz. soda contains 10 tsp. of sugar but many people opt for the convenient 20 oz. bottle which ups the sugar content to 18 tsp. And how many soda drinkers limit themselves to just one soda a day? If you are a sweet tea drinker, don't start congratulating yourself yet. I have no idea how much sugar is in an equivalent glass of sweet tea but I'm sure it's not in the healthy range either. What about lemonade or other popular "fruit" drinks? The point is that continually subjecting your body to high levels of sugar stresses the body's normal functions, resulting in heart disease and diabetes.
This study, done over 22 years, was only done on men but other studies show that women are just as much at risk; after all, our bodies process sugar the same way. Less frequent drinkers of sodas and those who drink diet sodas did not show such an increased risk. It is also possible that soda drinkers have other unhealthy habits that contribute to the increased risk for heart disease and diabetes such as not exercising and eating processed foods.
I have been harping for years to my family, friends and readers that you are what you eat. If you stuff your body with chemicals, sugar and fat, you have to expect to get sick at some point, in some way. Think cancer, heart disease, strokes, gout, diabetes, kidney disease. Give your body what it needs: vegetables, fruit, whole grains and lean protein! It's an ugly battle to regain your health once you've wrecked it, one that you may lose at a painfully early age. I am so thankful that I gave up Mountain Dew years ago and have mostly replaced it with water. I am also thankful that I have never really liked red meat so the we don't eat it very often at all. Most of all, I am thankful for my healthy body and that of my family. I have seen first hand the financial, emotional and physical toll that disease takes on the whole family, and if I can help prevent that from happening again, I'm glad to do what it takes.
So what can you do today to be healthier?
Let's look at this a bit closer. A typical 12 oz. soda contains 10 tsp. of sugar but many people opt for the convenient 20 oz. bottle which ups the sugar content to 18 tsp. And how many soda drinkers limit themselves to just one soda a day? If you are a sweet tea drinker, don't start congratulating yourself yet. I have no idea how much sugar is in an equivalent glass of sweet tea but I'm sure it's not in the healthy range either. What about lemonade or other popular "fruit" drinks? The point is that continually subjecting your body to high levels of sugar stresses the body's normal functions, resulting in heart disease and diabetes.
This is what 18 tsp. of sugar looks like. Would you eat it with a spoon? Why drink it then?
This study, done over 22 years, was only done on men but other studies show that women are just as much at risk; after all, our bodies process sugar the same way. Less frequent drinkers of sodas and those who drink diet sodas did not show such an increased risk. It is also possible that soda drinkers have other unhealthy habits that contribute to the increased risk for heart disease and diabetes such as not exercising and eating processed foods.
I have been harping for years to my family, friends and readers that you are what you eat. If you stuff your body with chemicals, sugar and fat, you have to expect to get sick at some point, in some way. Think cancer, heart disease, strokes, gout, diabetes, kidney disease. Give your body what it needs: vegetables, fruit, whole grains and lean protein! It's an ugly battle to regain your health once you've wrecked it, one that you may lose at a painfully early age. I am so thankful that I gave up Mountain Dew years ago and have mostly replaced it with water. I am also thankful that I have never really liked red meat so the we don't eat it very often at all. Most of all, I am thankful for my healthy body and that of my family. I have seen first hand the financial, emotional and physical toll that disease takes on the whole family, and if I can help prevent that from happening again, I'm glad to do what it takes.
So what can you do today to be healthier?
Tuesday, March 13, 2012
Beef, To Eat Or Not To Eat
There has been a lot of bad publicity for the beef industry in the last week and if you missed it, I'm here to fill you in. First, Diane Sawyer exposed that as much as 70% of ground beef in the U.S. contains pink slime, a filler once used only for dog food. Hamburger patties contain as much as 25% of pink slime. Pink slime is made from the waste trimmings from the cow, fat and connective tissue, which is simmered at a low temperature, spun in a centrifuge and then mixed with ground beef. Oh, I left out the part where they spray it with ammonia to kill the bacteria. I don't know about you, but I use ammonia to clean with, not spray on my food for that bit of extra flavor.
The USDA has said that pink slime is "meat" so it doesn't have to appear on the label. The only way to be sure you aren't serving up slime and ammonia to your children is to buy USDA organic beef which is pure meat, no fillers. Interestingly enough, the USDA official who approved pink slime later took a job with the beef industry and made a hefty salary. The former USDA scientist who exposed pink slime to the world says that pink slime is not nutritious and does not buy beef at any store. The beef industry uses pink slime to increase their bottom line and doesn't have your health in mind at this point.
Then just last night, Diane Sawyer again hammered the beef industry with further bad news. A new study shows that eating a serving a day of red meat greatly shortens your life span. Eating red meat can raise your risk of premature death by 12%, your risk of heart disease by 16 % and your risk of certain cancers by 10 %. Keep in mind that a serving is about the size of a deck of cards and that the average serving of beef is several times that size. In fact, Americans eat an average of 120 pounds of beef each year. Processed meats such as hot dogs, lunch meat and bacon are even worse.
I hope this makes you think. Our family eats very little red meat. I substitute ground turkey in almost everything such as spaghetti and meatloaf. My family has never complained and guests never seem to notice. Before I knew of the health risks of beef, I didn't really like the taste and few people can make beef inedible like I can. So we have long since eaten a healthier diet of chicken, fish and some pork and I encourage you to do the same.
Dr. Richard Besser of ABC news encourages people to eat no more than two servings of beef a week. If President Clinton, once famous for his love of hamburgers and other "bad" food can turn into a vegan, you can learn to eat better too. He became a vegan after his experience with heart disease and a quadruple bypass. He says he feels better on a diet of fruits, vegetables and whole grains. I bet he does. I know I feel better now that I eat more salads and less heavy meals myself. So do soul searching. Do you really want that steak now or that hamburger?
The USDA has said that pink slime is "meat" so it doesn't have to appear on the label. The only way to be sure you aren't serving up slime and ammonia to your children is to buy USDA organic beef which is pure meat, no fillers. Interestingly enough, the USDA official who approved pink slime later took a job with the beef industry and made a hefty salary. The former USDA scientist who exposed pink slime to the world says that pink slime is not nutritious and does not buy beef at any store. The beef industry uses pink slime to increase their bottom line and doesn't have your health in mind at this point.
Then just last night, Diane Sawyer again hammered the beef industry with further bad news. A new study shows that eating a serving a day of red meat greatly shortens your life span. Eating red meat can raise your risk of premature death by 12%, your risk of heart disease by 16 % and your risk of certain cancers by 10 %. Keep in mind that a serving is about the size of a deck of cards and that the average serving of beef is several times that size. In fact, Americans eat an average of 120 pounds of beef each year. Processed meats such as hot dogs, lunch meat and bacon are even worse.
I hope this makes you think. Our family eats very little red meat. I substitute ground turkey in almost everything such as spaghetti and meatloaf. My family has never complained and guests never seem to notice. Before I knew of the health risks of beef, I didn't really like the taste and few people can make beef inedible like I can. So we have long since eaten a healthier diet of chicken, fish and some pork and I encourage you to do the same.
Dr. Richard Besser of ABC news encourages people to eat no more than two servings of beef a week. If President Clinton, once famous for his love of hamburgers and other "bad" food can turn into a vegan, you can learn to eat better too. He became a vegan after his experience with heart disease and a quadruple bypass. He says he feels better on a diet of fruits, vegetables and whole grains. I bet he does. I know I feel better now that I eat more salads and less heavy meals myself. So do soul searching. Do you really want that steak now or that hamburger?
Thursday, March 8, 2012
I Feel Naughty Coming On
Who wouldn't feel naughty - this week is the 100th birthday of Oreo cookies! Right now you may think you are reading some other blog but no, it's me, the cardiologist's wife. The one who urges you to exercise and give up fat and sugar. But when someone or something beloved turns 100, we have to celebrate.
I am not usually a fan of store bought cookies. They just aren't as good as something you baked yourself, especially nice and hot from the oven. To be honest, I really don't eat Oreos very often now (maybe once a year at Christmas) and didn't as a kid either. I am impressed with the success of Oreos however. How many companies have products that have stood the test of time for 100 years? Indeed, how many businesses last more than a few years? Coca cola is over 100 years old and Welch's jellies and juice drinks have been around 100 years but the 100 club has few members.
Just in time to celebrate, I'm going to share the recipe of my most popular cookie at our annual Christmas cookie party - the Oreo truffle. They are super easy to make and no baking required. You've been warned - no fat, sugar or preservatives are spared. They are rich and indulgent and can be decorated to suit any holiday or occasion.
Oreo Truffles
1 package Oreo cookies, not double stuffed though you could use the vanilla ones if you like
1 8 oz. package cream cheese, let come to room temperature so it is softened
1 package almond bark
Process the cookies in a food processor until they resemble coffee grounds, trying not to eat too many. Place crumbs in a large bowl. Thoroughly mix in the cream cheese until you have a ball of dough. Using a teaspoon, scoop out a bit of dough and roll it into a smooth ball. It should be about an inch in diameter. Set on a wax paper lined cookie sheet. When all the dough is rolled, place the cookie sheet in the refrigerator about an hour to chill. They dip better chilled. When ready to dip, melt the almond bark in a microwave safe bowl according to package directions. Dip the Oreo balls in the melted almond bark and return to the wax paper to dry. You can sprinkle them with all kinds of decorative sugar or drizzle with colored icing at this point, your imagination is the limit. Store in the refrigerator but let come to room temperature to serve. If the balls are too crumbly as you dip them, you didn't mix in the cream cheese well enough. Also, be careful to follow the directions on the almond bark package. Don't try to add liquid food coloring to the almond bark or it will seize up and not melt. I learned that the hard way and had to throw out a package of almond bark and make another trip to the store. By the way, it probably won't take an entire package of almond bark to cover the truffles, so melt a few chunks at a time.
So there, go ahead and celebrate! I bought a package of Oreos to take to the swim meet this weekend to share with everyone. I'm too lazy to make the Truffles today.
Tuesday, March 6, 2012
We Must Have Coffee Cake Once In Awhile!
I just want to mention that the cardiologist in my life, the couch potato, has really gotten into swimming the last few months. Finally he has found some exercise that he doesn't want to skip, that he enjoys doing and which doesn't strain his terrible knees. (Three ACL tears + a torn meniscus + four surgeries = terrible knees) To give him credit, he also enjoys the Latin dancing we do every week and has gotten really good. It more than qualifies as exercise. But he swims on his own, not because I drag him there and has is pretty obsessed with doing it on a regular basis. Kudos to Barry! Just goes to show that we all can find some type of exercise we'll enjoy and do it often enough to reap the benefits.
But what about the coffee cake you ask? That sounds more interesting than Barry's exercise routine! Now you know that while I advocate avoiding sugar, fat and excess calories most of the time, I do indulge once in awhile. I was very pleased to find this recipe recently which wasn't terribly high in sugar, (something I'm trying to cut way back on!) or fat, if you use non fat plain yogurt or sour cream. My family all gave it a thumbs up and it was easy to throw together for a nice Saturday breakfast. It also doesn't make a very large cake which I like because then I don't have cake for days. A treat one morning is fine, to snack on it all day or for several days not so fine. Best of all, it has fresh raspberries in it, a real treat!
Raspberry Coffee Cake
1 cup flour
1/3 cup sugar
1/2 tsp. baking powder
1/4 tsp. baking soda
1/4 tsp. salt
Mix dry ingredients and set aside.
1 egg
1/2 cup plain non fat yogurt or sour cream
2 Tbsp. butter, melted
1 tsp. vanilla
Mix egg through vanilla in a separate bowl and stir well. Add to dry ingredients and stir till combined.
3 Tbsp. brown sugar
1 cup fresh raspberries
Gently toss brown sugar with raspberries. Grease an 8 inch round cake pan and spread 2/3 of the bater in it. Sprinkle brown sugar/raspberries over the batter, then top with the remaining batter. Bake for 35 to 40 minutes until a toothpick inserted in the middle comes out clean. Make a glaze of 1/4 cup powdered sugar, 1 tsp. milk and 1/4 tsp. vanilla. Drizzle over cooled cake. I actually thought there was a bit too much sugar in it so next time I will cut it back a bit. I won't tell my family though. Sam's Club has had very good raspberries all winter. You could substitute frozen but thaw first and drain well before using.
But what about the coffee cake you ask? That sounds more interesting than Barry's exercise routine! Now you know that while I advocate avoiding sugar, fat and excess calories most of the time, I do indulge once in awhile. I was very pleased to find this recipe recently which wasn't terribly high in sugar, (something I'm trying to cut way back on!) or fat, if you use non fat plain yogurt or sour cream. My family all gave it a thumbs up and it was easy to throw together for a nice Saturday breakfast. It also doesn't make a very large cake which I like because then I don't have cake for days. A treat one morning is fine, to snack on it all day or for several days not so fine. Best of all, it has fresh raspberries in it, a real treat!
1 cup flour
1/3 cup sugar
1/2 tsp. baking powder
1/4 tsp. baking soda
1/4 tsp. salt
Mix dry ingredients and set aside.
1 egg
1/2 cup plain non fat yogurt or sour cream
2 Tbsp. butter, melted
1 tsp. vanilla
Mix egg through vanilla in a separate bowl and stir well. Add to dry ingredients and stir till combined.
3 Tbsp. brown sugar
1 cup fresh raspberries
Gently toss brown sugar with raspberries. Grease an 8 inch round cake pan and spread 2/3 of the bater in it. Sprinkle brown sugar/raspberries over the batter, then top with the remaining batter. Bake for 35 to 40 minutes until a toothpick inserted in the middle comes out clean. Make a glaze of 1/4 cup powdered sugar, 1 tsp. milk and 1/4 tsp. vanilla. Drizzle over cooled cake. I actually thought there was a bit too much sugar in it so next time I will cut it back a bit. I won't tell my family though. Sam's Club has had very good raspberries all winter. You could substitute frozen but thaw first and drain well before using.
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