Getting Rid of Caffeine

In hopes of having more energy we struggle with the question of do we or do we not drink coffee and caffeine. In the hustle and bustle of today’s world we are all on the go and are stressed out. We need to stay energized and instead of taking the healthy approach like eating right, getting enough sleep or exercising we turn to our friends coffee and caffeine.

“The causes of low energy are numerous Dr. Maoshing Ni said, author of Secrets of Self-Healing. “But first and foremost, low energy is often a result of stressful living in our modern world.”

I have boasted for years about how my morning isn’t complete with out a perfectly brewed cup of coffee. When I was working in restaurants or catering I could live off of only coffee. After drinking excessive amounts for days I experienced lack of sleep, lack of appetite, the jitters and dehydration. It would take me a week to get back to my regular self.

Thankfully these days aren’t quite as stressful. I still usually have one to two cups a day and I do see some signs from the caffeine and coffee like loss of appetite or lack of sleep but nothing too extreme. If saying good-bye to coffee and caffeine is the way to get rid of these problems then so long old friends. You were good while you lasted.

Typically those who’ve tried to stop or even have stopped have experienced a dip in energy, headaches and inability to stop a routine. Persevere to increase your overall health and energy level.

First and foremost, get out of the routine of drinking a coffee.

◦ Solution 1-Try starting a new routine of brewing fresh ginger or eating breakfast.

◦ Solution 2-Grind a 1:3 ratio of decaf to regular and as you become use to the lower amounts of caffeine increase to a 2:3 ratio of caffeine to decaf. Eventually you can move to a completely decaf coffee.

◦ Solution 3- Switch to tea and gradually lessen the steeping time of your tea to decrease the amount of caffeine put into your tea.

◦ Solution 4-Create a new habit like visiting a coworker’s office instead of going to the coffee machine or to the water cooler for water.

◦ Increase your energy level in the morning and in the afternoon

◦ Solution 1 – Exercise helps us to deal with daily stresses, without it the body is rapidly depleted of vital energy. Dr. Maoshing Ni Author of Secrets of Self-Healing

◦ Solution 2-Try eating a good breakfast and lunch with a good source of fiber (whole grains, steel cut oatmeal). Eating refined sugars will cause your body to burn them quickly giving you an instant burst of energy and leaving you lethargic for the rest of the day. Eat healthy foods such as lean proteins, dark greens, monounsaturated fats and try eating fruits such as berries and oranges.

◦ Solutions 3-For a quick burst of energy eat fresh fruit. Your body will burn it quickly giving you a jolt of energy

◦ Solution 4- Getting some sun will give you a boost of Vitamin D that could help raise your energy level

To alleviate caffeine headaches try

◦ Solution 1-A natural source that will help reduce headaches is peppermint tea. It also helps reduce your food cravings.

◦ Solution 2-Try drinking more water. (we don’t get enough as it is)

◦ Solution 3-Rest your eyes or take a quick 20-minute nap if possible

In the end you will have to figure out what works best for you. As for myself, I’m trying to create a new routine filled with different hot morning beverages such as steeped ginger, hot cider, lemon and decaf teas. And if I just have to have a taste of coffee I go for a decaf versus a regular.

Turkey Chili

Ingredients:

• Left Over Turkey Around 2 Cups Shreded Turkey light & Dark
• 1 can of Dark Beer (Guiness)
• 4 cloves garlic minced
• 1 yellow onion small dice
• 1 Red pepper cut into strips
• 1 can diced tomatoes
• 2 tbsp paprika
• 1 tsp Cumin
• 2 Tbsp Chili Powder
• 2 tsp Garlic powder
• 2 tsp Cayenne
• 1 can of Kidney beans
• 1 cup chicken stock
• Salt and pepper to taste

Directions:

1. In a large sauce pan brown the the onions and, salt while it is browning.
2. Add red pepper strips
3. Next add garlic, and wait til it is aromatic then add shredded turkey.
4. Add all the spices but the cayenne into the pan with the meat and cook for a few minutes.
5. Deglaze with the dark beer and add the tomatoes, beans, masa and chicken stock.
6. Let this simmer with a lid on medium low for an hour, Taste and add salt and cayenne to your liking.

Thanksgiving Tips

The holidays can be overwhelmingly emotional and nutritionally challenging when it comes to eating. Around this time every year, we start to think about giving up. The Thanksgiving feast is filled with all of the things we love and the fat we don’t. It seems impossible to eat and stay healthy during the holidays. By rearranging your thinking and creating a plan, you can enjoy Thanksgiving.

Thanksgiving is filled with an array of colored foods that are loaded with different vitamins and minerals, which is also called Eating by the Rainbow. These Thanksgiving foods are also super foods (http://www.superfoodsrx.com/superfoods/) and are nutritionally packed, which can make a huge difference in your daily life.

Canned foods, such as canned yams, boxed mashed potatoes, and canned cranberry sauce, are not the whole foods that I have discussed. Start out with the freshest ingredients possible. If you can’t find fresh, buy frozen. Frozen vegetables retain more of their nutrients than canned. When you’re eating for Thanksgiving, or any other holiday, remember you’re eating to satisfy and to supply your body with its daily dose of vitamins and minerals.

Look at these amazing Thanksgiving super foods that also allow you to eat by the rainbow. Make a few simple changes and voila … perfect meal!

Rainbow Typical Food Makeover

Red/pr Canned Cranberry Fresh cooked cranberry (super food)

Stuffing Wheat stuffing or Rice bread stuffing

Wt/br Turkey No skin turkey breast meat (super food)

Green Green bean casserole Green beans with shallots

Yellow Baked acorn squash Baked acorn squash salt and chicken broth

White Mashed potatoes Mashed potatoes with ¾ less fat w/ chk stck

Orange Sweet potato marshmallow Wh sweet pots baked in skin (superfood)

Orange Pumpkin pie Eat w/out crust and whip cream (super food)

Let’s move on to other dilemmas that come with Thanksgiving. When cooking for Thanksgiving there are many ways to cut the fat. If you’re in charge, be in charge. Butter, though delicious, is by no means important and it adds a lot of fat. Flavor can also come from healthy fats such as olive oil and other sources of liquids such as stocks. If you must add butter, pick a selected few and add butter to those dishes.

If you are a guest at someone else’s Thanksgiving and you don’t have control over the food, offer to bring something that you feel comfortable eating. This way, if you can’t eat anything else, you can eat what you brought. If they suggest you bring something special, bring that in addition to your healthy dish. With a house full of people, surely no one will complain about extra food.

Avoid the tempting foods when you go to someone else’s house for Thanksgiving by eating something before you go like a piece of fruit or another healthy favorite. If you don’t eat before you go, you will be extremely hungry increasing the likely-hood of over indulging.

Remember, our stomachs are about the size of our fists and the trouble with Thanksgiving is that we eat three times the size of our stomachs. It is too much food and we end up feeling tired and full. Try to only have one helping of food and, if that is not sufficient when you get seconds, opt for having green beans, salad or cranberries.

If all else fails and you choose to indulge then go for it. However, jump back into a regular healthy eating routine and an exercise schedule the next day. A 60-minute walk can burn at least 152 calories. You can also make it a tradition to walk after the Thanksgiving feast and include the whole family. Do not let over indulging at Thanksgiving define you from now until The New Year.

Thanksgiving happens every year. Let this year be the year that you take a look at what you’re eating and pause for a moment to consider what you should or should not eat.

This year…

· Focus on eating super foods that are also included in eating by the rainbow.

· Focus on buying whole foods such as fresh green beans rather than canned green beans

· Be aware of portion sizes

· Take a walk after the meal.

Mentally and physically prepare for the big day by eating healthy the day before and the day after. These are great way to be in control of your life no matter what holiday it is.

Try taking a walk after Thanksgiving dinner, but make sure you tell your guests so they come prepared. Great tradition for a family to start!

Be sure to start thawing your turkey!

Twilight New Moon Dinner Party

This weekend was the release of Twilight’s New Moon. If you’re like me, you have been waiting for the release of New Moon since they released Twilight.

Much like Thanksgiving when there’s an event with food everyone feels more engaged in eating. Whether you’re getting ready for the holidays, celebrating a birthday or in this case, you’re on the edge of your seat waiting for a movie to be released, there are always ways to create a special meal around events.

Why not have a thematic dinner party before or after the show to enhance your Twilight and New Moon experience. There are simple touches that will make a big impact on your guests such as using apples for place card holders, making the infamous mushroom ravioli and making cupcakes with red velvet cake.

Try these menu ideas from the movie but recipes from Chef Mary’s Kitchen.

To start- Edible Art Salad from the lunchroom cafeteria with Red Wine Vinaigrette

Main Course- Mushroom Ravioli (from the scene at the restaurant in La Push) and Crunchy Italian Ciabatta (from when the vampires were making Bella dinner)

Dessert- From New Moon Cupcakes that have a hint of Bellas’ birthday cake in them. Green white and yellow stripes with red and pink flowers keep it rustic and easy by piping it from zip lock bags. Of course I’m using Red Velvet to remind us of the blood that vampires love to indulge on.

Edible Salad-

Ingredients for Salad-

Romaine

Red onion

Carrots cut rounds

Broccoli florets

Green and red bell pepper

Croutons

Ingredients for Dressing-

½ tbsp Dijon mustard

1 garlic clove minced

½ cup red wine vinegar

Few thyme leaves

1 c good olive oil

Salt and pepper

Directions-

On a large platter lay large leaves of romaine. Add the sliced red onion, carrot, red and green pepper and croutons on top

Mix the Dijon, garlic and thyme in a bowl together. Add the vinegar slowly and whisk rapidly. Slowly add the olive oil but mix vigorously. Drizzle over top of the salad and add salt and cracked black pepper.

Ravioli with Mushrooms-

Ingredients-

• 2 cups Ravioli
• ½ cups cremini mushrooms quartered
• ½ yellow onion diced
• 3 cloves of garlic sliced
• 1 sprig of thyme leaves
• 2 tbsp good butter
• ¼ c white wine
• ¼ c cream
• Salt and pepper to taste
• Add for an extra flare try adding some truffle oil to the ravioli

Directions

In a large sauté pan with a bit of olive oil, add the onions and sauté to a golden brown. Add salt and pepper. Once they are nice and brown add in the mushrooms. (You may need to add a little but more of the olive oil to properly sauté the mushrooms) Leave the mushrooms alone until one side is golden brown. Then stir. Add the garlic, thyme leaves, salt and pepper. Sauté until you smell the garlic.

Next lower the temperature and add the butter and cream. Cook for a few minutes and then add the ravioli. Plate the ravioli in a bowl and top with mushrooms and garnish with thyme. Add truffle oil for added flare.

Cooking Ravioli

Add salt to a boiling pot of water. Add the ravioli and cook it to the time designated on the package.

Once the pasta is cooked let it sit until the mushroom sauce is ready.

Cupcakes- Pastry Chef Jessica Kent’s Red Velvet Cupcakes-

Cupcake Ingredients

• 2 1/2 cups cake flour

• 1 2/3 cups sugar

• 1 teaspoon baking soda

• 1 teaspoon salt

• 1 1/2 teaspoon unsweetened cocoa powder

• 1 1/2 cups vegetable oil

• 1 cup buttermilk, room temperature (with the baking soda mixed into it)

• 2 large eggs, room temperature

• 2 tablespoons red food coloring

• 1 teaspoon white distilled vinegar

• 1 teaspoon pure vanilla extract (Mexican or Tahitian vanilla is best if you can find it)

Directions-

Preheat the oven to 350 degrees F. Line 2 (12-cup) muffin pans with cupcake papers.

In a medium mixing bowl, sift together the flour, sugar, salt and cocoa powder. In a large bowl gently beat together the oil, eggs, food coloring, vinegar and vanilla with a mixer. Add the sifted dry ingredients to the wet (all except the buttermilk mix) and mix until combined. Whisk together the baking soda to the buttermilk until the buttermilk becomes slightly frothy, then add in the buttermilk mixture to the rest of the mix and fold in until fully combined

Divide the batter evenly among the cupcake tins about 2/3 filled. Bake in oven for about 20 to 22 minutes, turning the pans once, halfway through. Test the cupcakes with a toothpick for doneness. Remove from oven and cool completely before frosting.

Top with your favorite cream cheese frosting. Or for a slightly spicier touch please see the Cream cheese frosting recipe below.

Ingredients for the Cream Cheese Frosting:

• 1 pound cream cheese, very room temperature/softened

• 2 sticks butter, very room temperature/softened

• 1 teaspoon vanilla extract (Mexican or Tahitian vanilla preferred)

• 1/4 teaspoon ground cinnamon

• 3 3/4 cups sifted confectioners' sugar

• Yellow and green food coloring

Directions for the Cream Cheese Frosting:

In a large mixing bowl, beat the cream cheese, butter, cinnamon and vanilla together until smooth. Add the sugar and on low speed, beat until incorporated. Increase the speed to high and mix until very light and fluffy.

New Moon New Dinner | Washington Times Communities

Check out a way to expand your New Moon Experience! Throw a New Moon Themed Dinner Party!

New Moon New Dinner | Washington Times Communities

Happy Cooking!

Chef Mary

Chicken and Rice Bowl from That Morning Show

Chicken and Rice Bowl

For 1 with leftovers for 1

Ingredients-

• 2 chicken breasts
• ½ c broccoli florets
• 1 roma tomato rough chopped
• 1 lemon juiced
• 3/4 c brown rice
• 1 tbsp chopped parsley
• Salt & Pepper to taste

Basil Pesto Ingredients-

• 2 garlic cloves minced
• ½ tbsp toasted pine nuts
• ½ c olive oil
• 2 tbsp Parmesan
• 10 basil leaves

Directions-

1. Salt and pepper chicken breasts, add 1 tbsp olive oil to a sauté pan and sear both sides of the chicken.
2. Once both sides are seared place in a 325-degree oven for 8-10 minutes, and once cooked dice into small pieces.
3. Cook the brown rice in 1 1/2 c water
4. Lightly blanch the broccoli in salted water and set aside
5. Chop the tomatoes into eights, and chop the parsley
6. In a large sauté pan heat 1 tbsp olive oil and add the chicken, tomatoes, broccoli and pesto*. Cook for a few minutes and add the brown rice, lemon salt, pepper and parsley.

Pesto Directions-

1. In a cuisine art, blender or mortar and pestol and blend the basil and olive oil and slowly add the minced garlic, pine nuts and Parmesan

10 Questions to Ask at a Farmers Market

From the naked eye shopping at a farmers market can seem like a dream come true for the health conscious consumer- but without the proper tools to maneuver the market you may find yourself with produce that is no better than that on your grocery store shelves.

I always encourage clients to eat organic and buy local and luckily with growing trends and an increasing demand, the availability of farmers markets and organic foods have become more prevalent. Though it sounds easy on paper, how do you shop at a farmers market?

Thanks to Sue Kocab, an Organic Farmer from Cedar Ridge Farm in Rhode Island, I have a few tips that will help you figure out how to buy at a farmers market.

10 Questions to Ask the Farmers

1. Is the market certified?
   1. Answer-You want a market to be certified so that it has to abide by certain guidelines that are designed by the state to keep your food safe. (Not all states have certification)
2. Where is the certification posted?
   1. Answer-You want your farmers market to be certified and for it to be visible. If you are not certain you can call and verify with the state.
3. If it’s not a certified farmers market, (and they do exist)- did the farmer or seller grow the food?
   • Answer- if the farmers market is not certified you want to know that the farmer grows his own produce.
4. If the farmer did not grow the produce they are selling, where does it come from?
   • Answer- though it may not be from that farmer you still want it to be grown locally.
5. Is the produce they are selling in your area in season?
   • Answer- If it isn’t you may not want to buy it, because they probably got it from somewhere else, which means it may not taste as good as it should.
6. Is the farmer certified organic?
   • Answer-You always want to see the certifications. Farmers work really hard to get it, and you are paying extra for organic, so be sure they are legitimate.
7. If they are not organic certified but they follow a lot of the guidelines ask how often they use pesticides?
   • Answer- It is always good to be aware and, typically you want a farmer that sprays occasionally rather than regularly.
8. What produce are they spraying with pesticides and chemicals?
   • Answer-Some produce absorbs it more than others. For example: strawberries have tons of pores and absorb the pesticides and chemicals more than other fruits and vegetables.
9. What is selling for the best price?
   • Answer-They’re usually aware of what is the best buy and can help you figure it out.
10. What tastes the best right now?
    • Answer- Again, they will know and are willing to help you. If you aren’t sure, ask if you can have a sample.

Bottom line- if you are not sure, ask.

With the answers to these questions you can ask yourself, “Do I want to buy this produce?”

*All states are different and there is No nationwide regulations or certification.

For more great Chef Mary's Cooking Tips, Recipes or Stories- Please go to my blog or to find out more information about Chef Mary please go to her Hail Mary's Inc website or email her questions for Ask Chef Mary Friday's at mary@hailmarysinc.com.

Also Check out Chef Mary's New Webisode on You Tube about Supporting Local Farmers!

You can also follow her on Facebook and Twitter!

Organic or Not by Dr. Elaine Rosen

This is the first time on my blog that I have allowed others to write for me. Dr. Elaine Rosen is an incredible Doctor. Her passion for changing the way children eat and live their lives is infectious. We spoke a few months ago about whether or not a person should eat organic. I wanted to share her opinions.

Chef Mary

An individual making a decision about whether or not to buy and eat organic foods may make that decision based on numerous factors including but not limited to cost, environmental benefits, and health benefits. On the subject of health benefits alone, that individual may consider nutritional quality, presence of antibiotics and hormones in food/drink, as well as exposure to pesticides in conventionally grown food. Although there has been a growing movement towards organic food over the last decade, the predominant national-level organizations that would be in a position to endorse a recommendation for organic over conventional on a global scale have been slow to articulate a consensus statement that either accepts or rejects the sum total benefits.

Within the scope of national level health organizations, the lack of consensus is noteworthy. As a pediatrician, I have been asked by my parents numerous times over the years as to whether or not I would recommend organic or not. For years, my opinion mirrored that of the American Academy of Pediatrics, which has benignly stated that there is insufficient evidence in terms of health benefits to justify the greater costs involved in purchasing just organic food. “There are no proven health benefits to buying organic,” says Dr. Melvin Heyman, member of the AAP Committee on Nutrition—a sentiment that is echoed by the other members on this committee. The absence of debate rooted in results from scientific studies is noteworthy, however. A search on the American Academy of Pediatrics website with the term “organic food” yields very few results. There are simply very few large-scale studies that have been conducted that have weighed in on the health effects of organic vs. conventional food within the pediatric population.

As a pediatrician now specializing in weight management, I have felt an obligation to newly examine all aspects of our relationship with food as it pertains to children and young adults. This has included an enrichment of my own understanding of what it means to choose organic food and drink products. I departed from the traditional pediatric literature and entered the broader world of educated opinions from other domains. I read “The Omnivore’s Dilemma” by Michael Pollan with great fascination. I spoke with farmers. I tasted organic produce with my newly educated tastebuds. I participated in a farm co-op for the first time.

I am fortunate to be a single pediatrician and not the head of a national-level decision-making body responsible for setting public health and public policy; I am very respectful of the numerous complex factors that go into setting large-scale policy. This single pediatrician is now, however, much more likely to say, “If you can afford it and it is available, there are benefits to going organic—some we already know about and some we have yet to know about.”

Now when I search for “organic food” under the American Academy of Pediatrics website, I take note of a small article that I would have ignored five years ago. It describes a small study conducted by the CDC with only 19 children that was published in Environmental Health Perspectives in 2008. In this study, these 19 children went on (5 days) and then off (5 days) an organic (pesticide free) diet. Metabolites for organophosphate pesticides were assessed in their urine both on conventional and organic diets. The chief two metabolites of these pesticides were found in 91% and 66% of urine samples of children on conventional diets—compared to negligible amounts in the urine samples of the same children on organic diets. The study was small, and the population did not reflect the diversity of the general population. The authors correctly point out that we do not yet know what the effects are of chronic low level pesticide exposure on our children’s developing brains and nervous systems. However, based on a study such as this and my research on the subject, I now feel that my pediatric colleagues need to be asking these questions right alongside their nervous parents: are these pesticides affecting our children; are the hormones and antibiotics given to our farm animals affecting our children’s health; and are there nutritional benefits to organic produce over conventional produce? I really don’t know, and neither, really, do they.

Elaine L. Rosen, MD, FAAP

California Center for Healthy Living

11/15/09

For more information please contact Dr. Elaine Rosen http://www.californiachl.com/

Anna Getty: I'm Dreaming of a Green Christmas

With the Holiday's just around the corner check out-

I'm Dreaming of a Green Christmas by Anna Getty

Be sure to check out the Cranberry Turkey Tramezzino on page 111. This hot panini type sandwich can be made with the Thanksgiving left overs and a few additions.

Anna Getty has played many roles over the course of her remarkable life: actress, fashion maven, chef, kundalini yoga teacher, writer, mother and holistic-lifestyle expert.

Anna is a true environmentalist and the go-to girl in her community for all things green.

You can also follow her on Twitter!

Thanks Anna!

Cheers Chef Mary

Mary On "That Morning Show" with Mark Long

In case you missed it, here is the link to "That Morning Show".

Tip of the day- The Pomegranate

The Pomegranate

“They are messy, impossible to eat with dignity. So much work for a few seeds.”

“But is it not the effort that makes them that much sweeter?”

-Prince of Persia: The Two thrones

A written tip to follow yesterday’s show on That Morning Show. I showed the viewing audience visually how to get pomegranate seeds out of its hard exterior shell. Though it may seem challenging it is worth it, and by buying it whole you can save a lot of money! The deliciously tart yet vibrant red seeds are what make the pomegranate so delectable. Though they look unusual and may take some getting use to, they are extremely edible.

1. Take the pomegranate and cut them into quarters.
2. Once cut, place the four individual pieces back together into a small bowl.
3. Next put the pomegranate inside of two bowls (place a larger bowl over the small bowl) to prevent juices from flying all over your kitchen.
4. Shake vigorously for a few moments to rattle the seeds, this makes the seeds loosen within the core of the fruit.
5. Remove the seeds from the bottom, and continue steps three and four until you have gotten all of the seeds.
6. Remove the larger bowl and you’ll have that delectably pungent flavor without the mess.

Recipe-Chef Mary's Pesto-

Picture from That Morning Show with Host Mark Long

Chef Mary's Pesto-

1 bunch of basil (just leaves, the stems make it too fiberous)

1/2 c olive oil

2 garlic cloves minced

1 tbsp grated parmesan cheese

light squeeze of lemon juice (about 1 tbsp)

1/2 tbsp toasted pine nuts

Add it all to a blender and puree. Add more olive oil if it is too thick.

Thanks for watching today's segment on E!'s That Morning Show. Above is the recipe for the chicken pesto rice bowl.

Happy Cooking!

Chef Mary

Culinary Connection

As a chef you learn to appreciate food from the farm to the table and everywhere in between but as a whole our culture differs from others because of our lack of tradition and ritual of eating. We eat alone, standing up, in our car, while working and on the phone. We’re disconnected from the food we eat and where it comes from. Connecting to your food can be done in two very simple ways: buying from the local farmers and eating seasonally.

“Food comes from the Earth, and technique is technique, but if you have a soul in your cooking you can transcend that to the soul of the customer” Chef de Cuisine Chef Sergio said.

Understanding why buying from local farmers is better is essential for your health. Let’s take a tomato for example a tomato is picked green so that it will last longer and can endure shipping across the country. It’s then placed in a room with ethylene gas (a non toxic gas) to turn it from green to red. Once it turns red it’s ready to be shipped across the country to your local grocery store and appear on our shelves. “When you buy a tomato, you are eating a ripe green tomato,” Farmer Bill from Bill’s Farm in Northern Michigan said. This is why tomatoes can be grainy and flavorless. Not only do they not taste as good, but they also lack the vitamins and minerals that they’d receive from staying on the vine ‘til they were good and ripe. As a chef I’m very aware of the many processes that foods go through before they appear on our shelves and for this reason I support local farmers.

By buying and eating seasonally you’ll get vegetables that are abundant for that time of year. When food is abundant, some of the middlemen are not needed because the food can be brought in from closer vicinity, allows foods to cost less for the consumer. For instance, we’re at the end of fall and the beginning of winter -pumpkins, gourds and squash are prevalent for this time of year and for the most part inexpensive. As they start to go out of season the prices will increase which will be your indication to stop buying them.

Our society that lacks ritual and tradition has to start somewhere and as I have said before starting is within you. These are just a few beginning steps that will make a big impact on your life. Awareness of both buying locally and eating seasonally will provide your body with more of the essential nutrients your body needs and it will decrease your grocery bill as a whole. This leaves you in a better mood to cook with a willingness to create a ritual for your meal, which gives your meal a soul that you can share with others.

Follow Chef Mary at The Washington Times Communities

Be sure to tune into E! for Chef Mary's Cooking Segment

11/11 between 6am – 9am EST & PST (with the exception of DirecTV, as people with that service provider will air at 6am EST / 3am PST)

Ask Mary: How do I Start Eating Healthier

Dear Chef Mary,

Congratulations on the Communities. I’m hoping that it will be a great success. I juggle a full time job as an accountant and I have two young kids. I really feel like I just don’t have the energy or the money to eat right or exercise. I am not horribly over weight but I constantly struggle at 170+/- depending on the day. I also lack motivation to do anything about it, yet there is still a part of me that searches the Internet at night for a change while my kids Olivia and Michael are asleep. They are young and with out going into too much detail I can see that my inactivity is affecting them.

Constantly Searching,

Pattie

Dear Pattie,

Thank you so much for the encouragement, I’m hoping that we’ll be a great success as well. You’re not alone, Pattie, we all have busy lives, but the truth is that change starts within and by writing this e-mail you have taken the first step in doing something about it. Everyone constantly has an inner voice saying do this do that and it’s telling us that we don’t have time to make a significant change in our life. But Pattie, let me tell you; today, is the first step of the rest of your life. Getting into the gym or initiating that walk can be challenging but after you work-out you feel amazing.

“Endorphins are mood elevators. Sometimes you just have to start a 10 minute walk, which can make a huge difference.” Said Cindy Larson a National Fitness Instructor Certified Personal Trainer- Nation Academy.

I have two simple words of encouragement to help you begin.

1. Small Changes- Understand that in the beginning little changes like walking instead of using the elevator, eating an apple instead of a candy bar, drinking more water instead of soda, these small successes will help your brain switch from negative thoughts to positive thoughts. These positive thoughts will help you feel better about yourself, which ultimately will help you make a big change. In the beginning you may think about how you want that candy bar, but one day you won’t have to think about it, and choosing NO will be your way of life.
2. Baby Steps. I want you to make one change a day, and when that feels comfortable move on to something else. Sometimes it takes a little longer to teach an old dog, new trick. Not that you’re an old dog but sometimes we feel set in our ways. It doesn’t mean that it can’t be done, it just means that it may take a little bit longer. I want you to make a life change.

So hang in there Pattie. Keep reading. I will be offering more tips in the future on ways to eat healthy and spending less. Make your self an example for your kids. Remember actions speak louder than words. So if your kids see you exercising and eating healthy foods, they will want to do the same.

“Your participation will be infectious to your children” Larson said.

Or at least it will begin to feel comfortable to them. In the long run we all want to raise our children to be healthy adults.

You are so welcome! Thanks for your notes and letting me teach at your school!

Chef Mary's Tips on Steaming, Sauteing, & Grilling

Steaming, Sautéing, Grilling Techniques

Today is the day I will give you three basic cooking techniques- steaming, sautéing, and grilling which will start you on your culinary journey. These three culinary techniques, if done correctly, can decrease the amount of fat in your dish.

When I began cooking I had a fear of burning, over seasoning, or just plain ruining something. I tried to manage those fears by following the recipe to the T. The feeling of needing a recipe and needing to follow it to its every last word is a common fear for many. The ability to conquer those fears will allow you to maneuver the kitchen with ease- leaving the recipe behind. By leaving the recipe behind you will have more enthusiasm to cook. Cooking allows you to be in control over the foods you eat, leaving you less opportunities to eat high calorie foods. Each of these cooking techniques, steaming, sautéing and grilling, consist of cooking methods, and each method is basically the same no matter what you are cooking.

Three Cooking Techniques- Steaming, Sautéing, Grilling

Steaming-

Steaming is a basic cooking technique and it’s usually a client favorite. This technique allows you to cook a vegetable or protein through steam; steam can be created by water or broth. By using broth or even a court bouillon (mixture of white wine, lemon, onions, garlic and herbs) you can give the vegetable or protein another level of flavor with out the fat. Clients always favor steamed vegetables in a court bouillon because it’s a healthy and delicious way of cooking, plus it sounds gourmet. A simple technique that leaves a big impression!

Steaming Method-

. Fill a pot 1/4 of the way with a liquid of your choice

. Place steaming basket inside

. Close the lid and wait for it to start steaming

. Once the pot is steaming, place the items inside and start cooking (this should take anywhere from 5-10 minutes!

Sautéing-

No matter what time of year, sautéing is always available and acceptable. It’s preferable to use olive oil, a monounsaturated fat (olive oil, peanut oil, grapeseed oil), to make the dish better for you. Remember that it’s all about moderation and balance. You can use about a tablespoon of olive oil to sauté. You can also try using spray olive oils so that it coats the pan and you will use less than pouring it. My favorite sautéing trick is adding water 1/2 way through the cooking process. It will release the delicious brown coating (fond) on the bottom and infuse it into what you are cooking and prevent your food from burning. Keep a glass of water next to you while you are cooking.

Sautéing Method-

. Add monounsaturated oil to a pan

. Heat stove to medium high

. Salt and pepper your protein or vegetable

. Lay gently into the pan

. Cook for, 2-3 minutes (if it starts to burn turn the heat down and add a little more fat or use my trick by adding a little water to decrease the fat you put into the pan)

. Once the first side is completely brown, flip or stir and continue to cook (turn down the heat a bit if you want to cook it thru on the stove)

Grilling-

I adore grilling, and with a hot seasoned grill you can limit the amount of fat that you have to put on to the item that you’re grilling. Vegetables usually require close supervision on the grill so they won’t burn. I typically make thick grill lines on both sides and close the lid so the item can cook through. The only exception is asparagus; I never cover asparagus because I don’t want it to over cook.

Grilling Method-

. Season* the grill with oil

. Lightly coat the item with a light brush of olive oil

. Sprinkle salt and pepper on the item

. Heat grill to medium high

. Lay the item on the grates and cook for three to four minutes (time may vary depending on what you are cooking)

. Rotate the item counter clockwise a quarter turn and continue to cook

. Flip and repeat steps five and six

. Keep lid closed while cooking (accept with asparagus)

*Season- lightly coat the grates with olive oil. Lightly coat a rag with olive oil and when the grill is hot rub the oil onto the grates. The heat will allow the oil to flow into the expanded metal and coat it so that anything placed on the grill does not stick. Do not pour the oil directly on to the grates.

For more great Chef Mary's Cooking Tips- Please go to Washington Times Communities- Hail Mary Fod of Grace or to find out more information about Chef Mary please go to her website www.marypaynemoran.com or email her questions for Ask Chef Mary Friday's at mary@hailmarysinc.com.

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