A Practical Guide To Healthy Living

Remember how I mentioned “the boot” on Monday?  And how I haven’t been exercising much?  Well, I’ve got a confession to make – I got on the scale yesterday and the picture’s not pretty.  All this not moving has caused weight gain I’m not comfortable with.  Sure, I expect that I’ll spread out at a time like this – I can’t do the gagillion squats and lunges I depend on to keep things in check – but now I know I’ve also been too lax in the eating department.

So, the hammer’s coming down.  Back to 1,200 calories.  Back to logging everything that goes in my mouth.  Back to rules and goals – if I can’t log it, I can’t eat it, and if I make my first goal, I’m treating myself to a massage.  Those who know me know I treat myself pretty well – but a massage is a true indulgence for me.  It’s definitely something to look forward to if I can reign it in a little bit here for the next month.  And that’s how I go about this, and you might want to, too.  Small, intermediate goals help you feel the sense of achievement you need to stay on track.  Sure, you might want to change your life radically in some way, maybe it’s weight-loss, but if you set a huge goal for yourself it just might be too overwhelming to deal with after a week.  I’m all about baby steps – now literally and figuratively (groan).

But another confession, I’ve been enjoying eating anything I want.  I’ve been conscious of moderation, but I’ve definitely been eating more calorie-dense foods.  I like the variety of foods that being more relaxed has allowed me to eat.  So my other goal for this time is to come up with some yummy new ideas for snacks and meals that will still fit into my calorie budget.  Add to that the easy-prep angle, and I’ve got a challenge.  But lucky for all of us, I love a challenge!  [Read more →]

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Cell phone safety is all over the news in the last few weeks.  It began after a group called the International EMF Collaborative issued a report warning that cell phones may be more dangerous than users have been led to believe by health authorities.  Last week, the Environmental Working Group released their online guide to cellphone radiation.  And yesterday, Pennsylvania senator and brain cancer survivor Arlen Specter held a U.S. Senate subcommittee hearing to focus on whether cellular phone use causes health problems. At the same time and also in the nation’s capital, attendees at an international conference examined the potential cancer risks of radiation generated by cell phones. 

What is going on?  The EMF Collaborative report, titled “Cellphones and Brain Tumors: 15 Reasons for Concern,” says the latest research indicates that regular use of cell phones can result in a “significant” risk of brain tumors.  It also says kids are at greater risk than adults because their still-developing brain cells are more vulnerable to electromagnetic radiation.  This study adds to the mounting evidence which indicates we should reduce our exposures while research continues on this question.  Consider this:  Americans’ use of cell phones increased 50% last year – fueled in large part by the “smartphone” craze.  If cell phone radiation is indeed a problem, it’s going to be a really huge problem in the coming years.

Last week the Environmental Working Group received a lot of attention when it released its comprehensive online consumer guide to cell phone radiation, which rates more than 1,000 cell phones marketed in the U.S.  The guide is the culmination of a 10-month research review to understand the risks of cell phone usage. The EWG also found that cell phones emit radiation – enough so that scientists are concerned about potential cancer risks. Using their guide, you can:

• Look up your phone;
• Read and download tips to reduce your exposure;
• See the top 10 best phones;
• Read the full Cell Phone Radiation Science Review;
• Take action and tell the government that it’s time to modernize their radiation standards.

What else can you do now to limit your exposure?  If you need a new mobile phone, it’s smart to buy phones with lower radiation emissions – use the EWG guide to figure out which is best for you.  Whichever phone you have, it’s a good idea to keep it as far away from your body as possible.  Researchers say using the speaker, sending text messages or talking on a headset all cut down on radiation exposure.  Opinions differ on whether a wireless Bluetooth headset poses a risk – some scientists at Monday’s hearing said it could be a problem, while others did not. But they all agreed a wired headset is best.  And using any headset means less radiation than if you’re holding the phone directly to your ear.  Also try making calls when the signal is high so that the phone doesn’t have to work as hard. 

What about your kids?  Talk to them about these findings, and help them to limit their exposure:  kids actually can absorb twice as much radiation as an adult from the same cell phone.  If your kids give you flak, let them know that advisories to limit cell phone use have already been issued by numerous countries and advisory boards including: the UK; Germany; France; Russia; India; Israel; Belgium; Japan; the Toronto Board of Health; and the Pittsburgh Cancer Institute. Dr. Devra Davis, Director of the Center for Environmental Oncology at the University of Pittsburgh has said “Children under the age of 12 should not use cell phones unless in an emergency situation. If they must use cell phones, make sure they connect using a headset.”

Read more in the L.A. Times, Wired, Green Living Online, and at CNET.com.

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Some of you who know me know that I’m currently sporting this crazy brace – I have terrible tendinitis in my left leg/ankle and this thing is supposed to give my leg a rest and help decrease the inflammation.  The jury’s still out on whether it’s making any difference in the tendon, but the verdict otherwise is that it’s a huge pain in the a** to wear around.  It weighs over 5 lbs. on its own, and comes up to just below my knee.

For some, takeout would be the way to go, but now, more than ever, I want a healthy meal at dinnertime.  I can hardly exercise at all, and, well, I’m “of a certain age” such that exercising is pretty much a necessity – unless I want to show off everything I eat on my lower-half.  So I’m trying to find more convenient dinners that minimize prep but which also emphasize healthy components.  And where do I go for inspiration?  Trader Joe’s, of course.  [Read more →]

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4 words for y’all:  Trader Joe’s Pumpkin Butter.  Not a new product, but new to me.  This stuff is like fall in a jar . . . slightly spicy, super-sweet, loads of pumpkiny flavor.  It’s thick and syrupy in texture, and a little goes a long way. 

I just discovered it on my Wednesday run to TJ’s.  That afternoon, I ate it atop some Fage 0% yogurt, and then sprinkled the whole deal with some toasted pecan pieces that I also picked up at TJ’s that morning.  I’ve had this combo a couple times since – it’s that good.  A nice way to get a sweet fix, but with the benefits of protein from the Fage and some nutty goodness from the pecans.  At 40 cal./tablespoon, it’s not particularly dietetic, but as I said, a little goes a long way – for my approximately 3/4 cup of Fage, a teaspoon drizzled over the top was plenty to sweeten the deal.

This stuff would be fantastic swirled into your a.m. oatmeal, mixed with cream cheese as a spread for bagels or quick-breads, used in between layers of cake, etc. etc. etc.

For more ideas (including some savory options, like salad dressing), look here at a thread from Chowhound, here too.

And while we’re on the subject of Trader Joe’s, did you know that there is a TJ’s Fan site?  There is!

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• Michael Pollan on Big Food vs. Big Insurance
• Training apps for your smartphone
• Mark Bittman’s twist on chicken w/40 cloves of garlic
• Are you a “foodie,” “cook,” or “home-cook?”
• Learn to make a Asian fusion dish with Gwyneth (video!)
• What Marion Nestle has to say about BPA

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Like it or not, it’s September, and for me, one of the great joys of fall is apple picking.  I love to load up on crisp, sweet-tart apples for snacking and baking.  But what’s a pesticide-avoiding mama to do?  Apples rank number 2 in the EWG’s Shopper’s Guide to Pecticides, with a 93/100 score for pesticide load.  Every year so far, I’ve thrown caution to the wind and gone to an orchard that uses conventional pest management practices (Honey Pot Hill in Stowe is my favorite, but more for the doughnuts than anything!). 

I decided that this year, we need to get serious and find a place that uses low-spray or organic practices in its orchards, and let me tell you, they’re tough to find.  It’s difficult and expensive to grow organic orchard fruit – apples are beset by many pests and diseases.  Your only choice for certified organic, pick-your-own apples around here is the Old Frog Pond Farm in Harvard.

Far more farms in the area use Integrated Pest Management (IPM) systems.  What’s IPM?  IPM has been used by growers and researchers for over 25 years in New England orchards. It’s a “best practices” approach that primarily relies on cultural practices to maintain tree health, and the action of beneficial organisms to manage pests. IPM growers seek to use the lowest possible dosage of the least disruptive pesticide, only when pest populations exceed economic threshold levels and alternative methods are ineffective. As with organic farming, IPM emphasizes plant health and cultural practices as the first line of defense against pests. But unlike organic farming, which allows only the use of pesticides derived from natural sources, IPM does allow the use of synthetic pesticides.

There are 10 choices for IPM pick-your-own in the Greater Boston area:

1. Shelburne Farms in Stowe
2. Bolton Spring Farm in Bolton
3. Nicewicz Family Farm in Bolton
4. Autumn Hills Orchard in Groton
5. Clearview Farm in Sterling
6. Connor’s Farm in Danvers
7. Ashby Apples in Ashby
8. Russell’s Orchard in Ipswitch
9. Kimball’s Fruit Farm in Pepperell
10. Cider Hill Farms in Amesbury

If you know of others, add them in the comments, please!  And do yourself a favor and call the orchard before you pack up the car and head out – find out what they’re picking on any particular day so you’re not disappointed.

Enjoy!

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I’ve been out a lot (for me) in the last couple of weeks, and although Picco was transcendent, as usual, La Casa de Pedro was only OK.  Although I’d been anxious to try it, and the company was great, the food was, unfortunately, a disappointment.

La Casa de Pedro has been around for a long time (first in Watertown Square, now on Arsenal Street, also in Watertown), and gets mixed reviews.  I was there on a beautiful night, and there were 5 of us.  We sat outside, which was pleasant.  You’re far enough away from the street so you don’t feel like you’re sucking back exhaust from the main drag while you eat and drink.

The highlights here were the starters.   La Verde salad, with Romaine lettuce, tomatoes, arugula, roasted peppers, etc. was served with a great cilantro dressing and was a standout for me – the lettuce and veggies were all fresh, and the dressing was delicious, if a bit salty.  We asked, and learned that the dressing is made with pureed cilantro, a little bit of garlic, olive oil and salt.  It was bright green and earthy, and everyone agreed it was fantastic.

We also ordered a plate of the calamari – fried and served with a poblano and jalapeno sauce.  I am usually very mixed on calamari, and I rarely order it for myself or a table – I have issues with its sometimes very chewy texture.  But this calamari was tender and cooked perfectly, and the sauce was zesty and tasty.   

I should’ve quit while I was ahead – the salad and the calamari would’ve made a great dinner.  Instead, I ordered the Quesadilla con Chorizo.  This is a tortilla filled with sliced chorizo and melted cheese . . . I mean, what could be better than sausage and cheese?  Well, to start, it came out cold.  The cheese wasn’t completely solid yet, but it was getting there, and the tortilla was stiff as a board.  There were some plantains on the side that would’ve been OK if they’d been warmed up, and some simply awful rice that tasted as if it hadn’t been cooked long enough.  Lackluster at best.  So . . . maybe this was partly my fault.  CdP is a Venezuelan restaurant, not a Mexican restaurant, and I ordered a Mexican entree.  But really folks, a quesadilla is really hard to screw up, and I feel like they succeeded. 

The service was good, and Pedro did graciously greet us when we arrived, so they get good marks for hospitality, but I won’t go back here on my own – it’s one of those places – if friends are dying to go, I won’t refuse and dig in my heels, but I will probably order that salad and the calamari again and cross my fingers.  Know what I mean?

And a quick postscript about CdP’s website – there is LOUD music that plays when you view the homepage . . . scroll down to pause.  I could write a whole post on how much I hate webpages with music, but I’ll save that for another day.

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Nourish in Lexington Center is not so great – from the Globe

Replacing eggs with ground flax seeds – from Bitten

Fun & easy recipe for pizza on a stick – from Artisanbreadinfive

Facts about artifical sweeteners – from Nutritionbyeve

An amazing-looking chili-garlic beef rib recipe – from The Hungry Mouse

Happy Labor Day weekend to all – see you Tuesday!

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