Freebees!

My favorite mornings are those that start with oats and laptop time (blogging) time. Oh, and cappuccino. Absolutely cannot forget the cappuccino.

And not any oats, bloggies...the best oats. Oats a la pumpkin butter! With Splenda brown sugar, turbinado, and pecans. Mmmmm! To DIE for!!!

What's your favorite way to start your morning?

Sadly, Lily's toe is hurt. She was playing with her sissy yesterday, though we're not sure what actually happened. Sweetie pie has been limping around looking all pathetic since it happened. She's going in to see the doggie doc this afternoon. Poor punkin...

Literally, she's looked like this since yesterday. Doesn't she just look...sad? And pathetic?

Count her chins..that always makes me smile.

 Lunch today was Tuna Edamame Salad, light string cheese, a Nutridel cookie, and a can of Zevia. It was a really satisfying lunch -- one of the most satisfying I've had in a long time! High-five, self, for planning ahead and making that tuna salad last night!!

 

The wonderful people at The Healthy Baking Company sent me suncakes and Heart Thrive Meals-to-go. Not only are they adorable, but check this out...

One 2-ounce Heart Thrive contains...

~150-165 calories

~2 grams of fat

~32 grams of carbohydrate

~6 grams of fiber

~15 mg sodium

~6-7 grams of protein

~260 mg calcium

Ingredients in the Apricot Heart Thrive: Oats, unsulfured apricots, brown rice syrup, brown rice flour, soy protein concentrate, soy flour, inulin (chicory root extract), rice bran, natural fruit juice, dried plums, dried apples, dried pears, orange peel, calcium citrate, almond extract.

Facts: Vegan, wheat-free, dairy free, no preservatives, no GMO, low glycemic index

Taste: A

Nutrition: A-

These Heart Thrives are GOOD! My only regret is that they're not lower in calories. Hence the minus. Would I recommend this product? ABSOLUTELY! The Heart Thrive was extremely filling, but I would need something more to call it a meal. Though, I do have the appetite of a heifer.

Thank you, Mark over at The Healthy Baking Company for the tasty samples! If you're interested in trying Suncakes or Heart Thrives, go here. 

BEST PART!! If you place an order, you get SIX FREE Heart Thrives/Suncakes...and I do, too! Did you hear that?! Drop my name or blog name saying that you heard about The Healthy Baking Company through me and you get 6 FREE items with your order! 

You may also be a lucky recipient of a suncake or Heart Thrive if you participate in this...

I received a slew of recipes yesterday for the cookbook but none yet today. :( Don't forget to send your recipe(s) to Mrs.RD44@gmail.com! You will be the lucky recipient of tried and true favorite recipes and also enter to win a fabulous giveaway (which will be edible!). Up to 12 entries per person! Go here for more details!

In nutrition and health news...

Will the Food Guide Pyramid eventually include weekend and holiday guidelines? Studies show that weekend eating habits are as terrible as at the holidays. Researchers at the University of Pittsburgh found that the quantity and quality of foods eaten during a meal over the course of the day differs considerably on weekends and and holidays [1]. If you're anything like me, that's not an understatement in the least.

Question: Do you think it's sensible to add holiday and weekend guidelines to the Food Guide Pyramid?

Have a good evening, all...and to all a goodnight! Just kidding...I'll be poking around reading blogs later!

[1]. Leff Ritchie, Amanda. Should Guidelines For Weekend and Holiday Eating Be Incorporated Into Food Pyramid? University of Pittsburgh. December 11, 2009.

Morning Joe Delight!

I blame my coffee addiction on Italy.

When I was a freshmen in college, I wanted to do it all....study, class, hockey, marathoning, partying, dating....everything. There just weren't enough hours in the day, so I cut back my sleep to nearly none and relied on coffee to fuel me through my days...every day. By second semester I had decided that PROBABLY wasn't a healthy way to live (duh)...so I cut the coffee cold turkey. 

Enter: worst headaches of my LIFE x 1 week. And I was still drinking diet soda to get a caffeine fix! Scary!

I remained "sober" (hehe) for YEARS...until I went to Italy with husband. My glorious 10 weeks in Italy reignited my love for coffee, particularly espresso and cappuccino! I've expanded my arsenal to most any form of coffee, just take a look at my kitchen...

My beloved Kitchen Aid espresso machine with frother for cappuccino. Yes, I have a mini Starbucks operation running over here!

And then I have my rinky-dinky Mr. Coffee coffee pot...which I opted for this morning.

Mmmm! And does everyone else have a favorite coffee mug? 

I am blessed to have a set of 6 so I never run out!

And how about coffee's healthfulness, huh? Let's consult WebMD for some truth...

Coffee is associated with a lower risk of developing type 2 diabetes, Parkinson's disease, and colon cancer. Coffee can lift your mood and treat headaches...and lower the risk of cavities! 

...and the more your drink the better!

Harvard researchers found that consuming 6 or more cups of coffee daily reduced mens' risk of type 2 diabetes by 54% and womens' by 30% compared to those who don't consume coffee [1].

The article states [1]:

"Consider this: At least six studies indicate that people who drink coffee on a regular basis are up to 80% less likely to develop Parkinson's, with three showing the more they drink, the lower the risk. Other research shows that compared to not drinking coffee, at least two cups daily can translate to a 25% reduced risk of colon cancer, an 80% drop in liver cirrhosis risk, and nearly half the risk of gallstones."
 
My take....
Drink in moderation. Too much caffeine can cause insomnia, nervousness, restlessness, stomach irritation, nausea, vomiting, an increased heart rate and respirations. Large doses of caffeine can cause headache, anxiety, agitation, chest pain, and ringing in the ears.

 

Question: Do you drink coffee?? Every day? How much? What's your FAVORITE coffee drink??

 

DON'T forget to enter into my Giving Back Giveaway...just scroll down and leave a comment to enter! Drawing will take place today at 6 pm Central Time. Thanks for your support!

 A HUGE THANKS to Lindsay with the National Peanut Board. I received a most exciting package this week containing this:

Peanut oil, peanut flour, a beautiful letter, recipe cards, and patient information 

(diabetes + peanut butter = heck yeah!!!)

Thank you!!!!!!!

TGIF...enjoy it, bloggies!

[1]. Kirchheimer, Sid. Coffee: The New Health Food? WebMD.

Breakfast done right!

While an overwhelming 90% of Americans think breakfast is the most important meal of the day, fewer than half consume breakfast on a regular basis, according to the Food Information Council. Breakfast is not only important…but unique...it sets the tone for the entire day – be it for the better or the worse [1].

There’s no “perfect” meal, as everyone has different nutritional needs. However, a good breakfast starts with a “moderate meal of mixed foods,” says Richard Mattes, a professor of food and nutrition at Purdue University [1]. What does THAT mean? Keep reading.

WORST: No breakfast at all. Not hungry in the morning? This makes sense. Your body slows down its metabolism throughout the night due to the prolonged fast. If you’re sleeping 8-9 hours like we all should, your body is going a long while without food, especially since we typically don’t eat LAST thing at night and FIRST thing in the morning. Those who skip breakfast are more likely to be over-weight and eat more calories and fat throughout the day says Susan Biali, a physician specializing in dietetics. If you’re one of those people that claims eating breakfast makes you hungrier throughout the day, you’re probably starting off your day with too much sugar. If it’s a choice between nothing or something bad (i.e. a donut)…go with the donut and limit it to one [1].

BAD: Coffee or tea only. Hydration and caffeine – not enough. You’ll likely end up over-consuming at lunch when you’re famished [1]. A simple piece of fruit in the mornings would go great with your hot liquids, don’t you think?

(Pretty) BAD: Coffee/tea + a donut = quick, easy, and yummy. The 90-minute boost will leave you crashing into sleep-mode before mid-morning has even hit. Same goes for sugary cereals and bagels. Such foods high in “simple sugars” cause your blood sugar to both rise and fall too quickly, leaving you needing more. Think juice is a great option? Wrong. Physician John LaPuma says, “Think of juices as desserts because ‘their sugar content hypes up your insulin level and craving for a real, gut-filling food'” [1].

BETTER: A bowl of low-sugar, high-fiber cereal with non-fat or low-far milk, banana, and whole wheat toast with jam and coffee. Look for cereals containing at least 3 grams of fiber and 10 grams of sugar or less per serving. Cheerios, Kashi GoLean, All Bran, or Fiber One are great options. If your cereal has a mascot, leave it on the shelf at the stores. Tony the Tiger provides you nothing GRRRRRRRRRRRRRRRREAT!

BEST: A hard-boiled egg and a bowl of slow-cooking oatmeal topped with berries, walnuts, raisins, flax seeds or sunflower seeds with coffee or tea. THIS meal is a nutritional powerhouse and easy to do as you can prepare the oatmeal and egg ahead of time and have on-hand. The high-fiber / high-protein make-up of the meal help regulate blood sugar, and are much more satisfying during a long morning of work. The flax seed and walnuts provide heart-healthy omega-3’s which are shown to reduce LDL-cholesterol (the bad kind), and also reduce inflammation and the risk of heart disease. You can also add a slice of whole-grain toast with peanut butter or avocado for added healthy fats [1].

And how about Sunday brunch? Timothy Harlan, a professor of medicine at Tulane University School of Medicine says that a weekend "binge" isn’t likely going to have huge negative effects. He goes on to explain, “Eating healthy is all about balance. Sure, you can eat perfectly 21 meals a week and be healthier, but at what price? Having a large, friendly meal works for all of us on a social level that transcends the perfect diet. It’s the same with eating out.” Splurging on a meal every now and then is nothing to lose sleep over. Besides, the very term “brunch” translates into just 2 meals being consumed. Even if your brunch choices aren’t the best, you have one less meal contributing calories to your daily totals [1]. Sure sounds like Mr. Timothy is an "80-20" advocate in his own way, don't you think? ; )

Side note: I feel WAY better about the Sunday brunch Mark and I had with our friend Lena last weekend. It was DELICIOUS…and it did include a salad, for the record!

[1]. Deardorff, Julie. How To Eat Breakfast. Chicago Tribune. August 2, 2009.

Joe Memory!

Coffee to reverse Alzheimer's? Suh-weet!

BBC World published literature today on the positive effects of coffee and caffeine on memory. At a University of Florida study performed by Dr. Gary Arendash, 55 lab mice were bred to be symptomatic of Alzheimer's disease. At the age of 18-19 months (the equivalent of 70 years in humans), mice showed impaired memory function. Half the mice were then given water containing caffeine while the control group was given untempered water. The caffeine equivalent given to the experimental group of mice was that of 5-8 oz. cups of coffee, approximately 500 milligrams of caffeine [1].

After two months, the experimental group of mice performed better than the control mice on memory and thinking skills. Additionally, the mice receiving caffeine dosing showed a nearly 50% reduction in beta amyloid protein production, which lead to dementia in the human body. (Image below not related to study).


The caffeine is suggestive of anti-inflammatory responses which can aid in preventing beta amyloid protein accumulation in the brain. In a previous animal study, adolescent mice treated with caffeine prevented memory loss later in life. The two study results are indicative of dementia reversal and Dr. Arendash goes as far as to suggest caffeine as a treatment for the reversal and prevention of Alzheimer's disease in human subjects [1].

While human trials are pending, Neil Hunt, chief executive of the Alzheimer's Society, does confirm that previous animal studies on the effects of caffeine have shown favorable results supporting caffeine as a deterrent for Alzheimer's disease and the prevention of vascular dementia [1]. The verdict is still out for us humans warding off dementia, but until then enjoy your morning brews sans the caramel, whip, and chocolate-covered coffee bean.

[1]. BBC World. Coffee 'may reverse Alzheimer's'. July 5, 2009.