Category Archives: soybeans

Healthy and Simple “Switches” to Lower Carbs

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The Institute of Medicine recommends 130 grams of carbohydrates a day!

One big sundae, with my girlfriend, used up my daily ‘allowance’ and then

some of the next day’s, too! Smiles for this, but seriously, I have several

close friends who have to consider their carbohydrates, due to diabetes

and/or high cholesterol.

The sugary, starchy ‘yummy’ stuff, can be replaced or “switched” into

equally delicious, but more healthier foods. I love it when I find a few in

a row, so hope you will enjoy this compilation list:

1. This is the place I have trouble in:  restaurants!

Give yourself one carb allowance for that meal. Choose to splurge on a

glass of wine or a beer. Or would you rather have a piece of bread or a

dinner roll?

Do you have someone who really wants to try a dessert after the meal,

who would be willing to ‘split it’ with you?

Make your plate fill up with vegetables, fish, meat, or a protein of some

kind.

2. Instead of having regular order of pizza, ask if they have a carb-free

choice, whole grain crust or possibly gluten free. Any of these beats the

‘white dough crust’ that usually you enjoy. Now, vegans and vegetarians

use a lot of vegetables to fill their plate and suit their palate, too. Can

you skip the pepperoni? If at the store, you could buy turkey pepperoni…

Otherwise, go for all the vegetables, add a little extra red pepper flakes

and you will find yourself satisfied and feeling kind of ‘righteous!’

3. If you are interested in totally carb-free pizzas, try a Portobello

mushroom or eggplant slices for the base, add sauce, (try to check for

less sugar in your pasta sauces…) and go to ‘town’ on the veggies!

4. While ordering burgers or veggie burgers, try asking for a lettuce

‘wrap’ instead of a bun! You can also do what my friend does, she

puts her meat on her salad! Steak, chicken strips and even- burgers!

5. When you go out with family or on a Sunday brunch ‘date,’ you

may want to think about scrambled eggs with onions, peppers, cheese

and mushrooms, or an omelet! Try to get only one whole grain pancake,

ask for real butter and a small amount of real maple syrup. (I order, for

example, at Cracker Barrel, the breakfast for ‘Any Ages’ which has one

egg, one bread and one piece of meat. I love their thick bacon. Sorry, I

know I have Vegans who are my blogging friends!

Then, I put my cornbread muffin in a box (saving it for another day)

and ask for one Pecan Pancake with real butter and real maple syrup!

It adds up to (I think) about $5.99, with my beverage of choice, coffee

included.

As a matter of fact, any of their daily specials, you can get “Kids of Any

Ages” with a bread and beverage included. It is a smaller portion, of

the Friday Fish Fry, for example, but it satisfies! Most places have Senior

Menu, but are only eligible for over a certain age. I recommend ‘ala carte’

when you cannot find what you want on a menu. There used to be a

“Hoggy’s Restaurant” in Delaware, Ohio, where you could order two

vegetable meals or three vegetable meals. Also, you could do salad and

soup. Sometimes, you have to let the calories go in soups, but asking

about carbs, while diabetic, is important!

6. Thai and Indian curries, don’t necessarily have to go over rice! This

was a new concept to me, thanks to the Cleveland Plain Dealer’s holiday

suggestions for making a bland serving of cauliflower or broccoli, taste

so much more interesting. I also find cheese sauces and ask for it on the

side, then can decide how much to put on my vegetables.

The article gave this summary: “The rage in the Paleo community is

“Cauliflower rice” as a nutrient- and fiber-rich way to stick to your diet

and still enjoy Thai panang or chicken tikka masala.” (December, 2013).

7. I am sure you have already tried Spaghetti squash, but just in case

you have been holding back on this, it is easy to prepare, shreds and

looks like spaghetti. I like having it with marinara sauce, lots of fresh

Parmesan or Romano cheese sprinkled over it. You can also make your

meatballs, (my son does this) without any bread crumbs but using some

mushrooms and eggs to hold it together. Do you have any favorite ways

to make meatballs without bread or cracker crumbs?

Just FYI: According to the United States government’s food guidelines,

a serving portion of spaghetti is one half a cup. (That is 1/2 cup, folks!)

At least, practice with whole wheat pasta and find it delicious by not

overcooking it! It makes it a little healthier and yet, not as much as

you could eat of spaghetti squash! Or eggplant parmesan…

8. A way to get the flavor of Italian restaurants is to always ask for

the red, marinara sauce, pour it over a piece of grilled chicken or a

pork chop, or a veggie burger, then add an unlimited number of

salads, if you are at Olive Garden! (Yes, their Italian has carbs!)

9. Another favorite food of many is mashed potatoes or macaroni and

cheese. Both of these can have substitutions of cauliflower, one with it

being mashed, with a little milk and butter and the other with cheese

over cauliflower florets.

10. When you are making salads at home, you can certainly prevent

the croutons, fried tortilla strips, sugary salad dressings, and the

bread bowls or tortilla shell bowls. I found out, surprisingly, that

Ranch and Blue Cheese Dressings are the main ones with low levels

of sugar. If you make your own dressing, you may use vinegar, oil,

a small amount of Blue Agave Nectar or honey, but you are in

control of adding delicious spices! It will be easier and less calories,

than the store bought dressings. If you love blue cheese, look up on

the internet, some healthy recipes or buy yogurt based or ones in the

low calorie or even the sugar free aisle! In the summer time, if you

are not diabetic, adding raspberries, blueberries, pineapple, orange

slices, and even watermelon, can really brighten up your salad.

If you are diabetic, you know how many berries or other fruits you

may have in your daily diet. I enjoy adding pecans, walnuts or

almonds to my salads, for protein instead of meat. Spare use of

cheese, will limit your calories, of course!

Enjoy your food preparation and your meals out, too. You deserve to

be pampered and have someone else prepare it, wash the dishes and

help you to slow down while you eat. Isn’t it true? Don’t you eat much

slower at a restaurant? Allowing yourself to savor your foods, will always

help make you mindful. This is good on so many levels, to add “Being

Mindful,” into our lives!

My last suggestion on this trip down “Carbohydrates Free Street” is:

I hope you find these helpful and easy ways to make your diet a lot

more healthier and nutritious. Any changes will help you feel much

better!

 

is

 

Green Choices for a Better World

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One summer morning of my 16th year, after eating a delicious large breakfast

with my Aunt Marie, she said we had a ‘chore to do.’ We were in my Aunt

Dot’s kitchen in Rockport, Massachusetts.

I put some beat up tennis shoes, raggedy jeans shorts and a dark t-shirt

on. Aunt Marie wore a red bandana over her golden hair, with a blue pair

of, what we called then, “pedal pushers” on and a red light weight blouse

on.

We stashed, in the ‘boot’ of  Aunt Marie’s little red, sports car, paper bags

of recyclables, a large box of technical equipment, that had a few television

parts and cords thrown in.

On the way to the area of the city dump, Aunt Marie explained about

composting and recycling. She also told me something I had never

thought about and here is the ‘gist’ of her lesson:

“Out on this Eastern seaboard, we have limited space, we’re very concerned

about the Atlantic Ocean, mercury’s effect on our fish, gas and oil discharges

from fishing and recreational boats. We want to make sure we all have a

clean place to live and swim in.” (This was 1971.)

We were heading up a great hill, to where there were various sizes of sheds,

dumpsters and piles of discarded items. This was my introduction, seeing

this process in ‘full swing,’ to thinking more about environment and ecology!

My Aunt Marie had me grab the box, while she took two armfuls of paper bags,

and we headed towards the designated areas. Technical equipment, including

cords, cables, computer screens and ‘motherboards’ were in a large shed.

If one wanted to ‘shop’ in amongst the discarded equipment, you were not

going to be prevented. They actually encouraged recycling and re-using.

We then took the glass bottles to an area, with a lot of shelves, and a woman

sitting in front of a small table with an old calculator figured out our pennies

earned and gave us money for the soda bottles ‘returned.’ The glass jars that

were from spaghetti sauce, mayonnaise, and other condiments did not receive

monetary payment, but I already became aware that recycling these would

preserve the local environment.

Over forty years ago, when Bay (Village) High School held fundraisers

for different clubs, associations and team sports, we would collect bottles,

cans and newspapers. I have a photograph of myself, with a felt pink hat,

resembling Annie Hall or some other cultural style leader, so I thought!

I am wearing a ‘maxi”length beige coat, and am in front of the truck Science

Club would rent. We were piling newspapers, magazines and other paper

products. I am with some of my good ‘geek’ friends. Although, not included

in the yearbook photograph, we girls are laughing at the ‘boys’ who were

pawing through the “Playboy” and “Esquire” magazine donations.

We were equally aware of the environment and the financial value of this

monthly fundraiser. Unlike I am as an adult, who is reluctant to volunteer,

I was always in the midst of such functions. As a member of Science Club,

Thespians, Publication staff and Marching Band, along with the certain times

of year, (as a Girl Scout), we sold donuts in the Autumn and cookies in the

Spring, I volunteered. Although only in the photos of Science Club in my high

school yearbook, was I featured.

When I think back on those times, I felt involved and essential in many

ways. I also found out, over time and conversations, this was more rare

than not, from my friends who I met in later years.

I wonder, do you remember being involved in ecological, environmental

volunteering or fundraising during your school years?

It is a pleasure to feature some local and global “Green Choices” available

recently, here in Central Ohio.

It is not as “helpful” as volunteering, but it feels good to share that we

are still in this together, trying to make ecologically ‘correct’ choices!

The founder of a local skin care company, “Juicy for Sure,”  Valerie

Dupree, talked recently. She was suggesting trying products that are

free of chemicals, such as paraben and phthalates. (Not sure what this

is, but I rechecked spelling twice!) Her company features body care

products made from natural sources. They are unscented and stored in

glass containers. A reminder given, those stored in plastic packages are

more likely or are believed to create chemical ‘contamination.’ The

natural skin care company, recently added a new men’s lotions line.

They claim many of their products “leave no greasy ‘after-feel.'” There

was a Worthington, “Green on the Green” function that my youngest

daughter attended, believing that what she puts into her body and onto

her body, directly affects her outbreaks of eczema and inflammation of

rheumatoid arthritis.

You may also purchase “Gardener’s Lotion” and a sweetly scented

body lotion, “Dew Drop.” My youngest daughter is not involved in this

business and would not purchase any scented products. Look for these

products and more online, at Juicy for Sure. Their skin care line promises

“artisan crafted,” “eco- conscious” products while feeling “luxurious.”

Solar panels have been considered great conduits to natural forces for

quite some time now. There is a local Central Ohio, Columbus-based

company who won a recent award for being one of the top 3 National

winners in the “Green Homes” category. The quarterly “People and Planet

Awards” find eco-conscious companies and hand out different categories

of awards. The name of this national nonprofit, sustainability organization

is “Green America.”

Kevin Eigel, who is the President of “Ecohouse” will use the $5000 award

to help fund a solar installation for a co-op building called, “Third Hand.”

Ecohouse. com is one that I am proud to list as nearby. I wish I could build

a home having Kevin’s company install solar panels on my roof.

My Dad was very interested in having solar panels on their retirement

cottage in Vermilion, Ohio, believing in both the wind and sun as being

important natural contributors of energy. I have to admit, they did not

complete this project.

Soybeans in Iowa were recently researched in a study found in “Food

Chemistry” journal. The foods we ingest are very important to know

more about, as our society and world has changed the processes. The

study tested soybeans grown from seeds that were genetically modified

(GM) to be resistant to the herbicide, Round Up.

Thirty-one different Iowa farms were participants in this study. The

results found that GM soybeans contained significantly higher levels

of  the toxin, glyphosate. This is one of the main chemicals found in

Round Up.

Of course, this is the reason to ‘buy local,’ as often as possible, from

farmers who use natural ways to grow their soybeans.

I am learning more about being aware of non-GMO soybeans and other

vegetables.

Organic foods are the best ones to put into our bodies. Also, they have

found there are higher levels of good ingredients in naturally grown

soybeans, higher levels of protein and zinc, along with lowered levels

of saturated fats.

Global recognition is my final thrust in this going green article. There is

an international rise in sun-generated power in the United States, Italy,

Germany, China and Japan.

They were named as countries producing more than “10 gigawatts of solar

products” to promote a greener economy.

In India, villages are switching to solar power, also. Their environmental

‘watch group’ is called, “Earth Hour.”

IKEA, Scandanavian produced furniture) has sold over $10,000 worth of

solar panels to 17 British outlets. England is aware of the reason for using

solar energy to generate warmth and heat.

Peru is also starting to install solar panels in a National Photovoltaic

Household Electrification program. This began last July, 2013. (Boy, I

had to check the spelling three times on that mouthful of words!)

The conclusion of this varied report that included personal experiences,

research on soybeans, solar panels and local companies that have been

shown to incorporate natural products is to encourage more awareness

in your area of the world.

There are so many parts of our lives that we ignore or procrastinate

in. I recycle paper, glass, cardboard and plastics. At work, our

boxes get put on a cardboard line, which compacts them into

flat smashed ‘boxes’ that get picked up by a recycling company.

Our discarded plastic goes in another location, where it is collected

and corded together with its compaction process, too.

What kind of changes are you already making to help make your area

of the world a better place?

I am interested in any new ‘green’ products, natural foods that have

more nutrition that you would recommend, and any other suggestions.

What are some changes that you have made to become more involved?