Keep Moving All Day for Lower Cancer Risk

Keep Moving All Day for Lower Cancer Risk

The above link is a wonderful blog on why it is important to keep moving all day by the American Institute of Cancer Research.

As a graduate student, I cannot avoid prolong computer usage. Therefore, I decided to try a new routine in an attempt to decrease my sitting time. I am now alternating between standing and sitting in front of my computer every 30 minutes. So far so good.

Breakfast Burrito for Dinner

Yum, I love having breakfast for dinner! Breakfast always inspires me to creatively throw something nutritious together without too much fuss. I was definitely in a lazy mood and did not want to cook my usual dinner. So the following is a recipe I experimented with last night. Hopefully you will enjoy it as well.

Gluten-Free Vegan Breakfast Burrito (Serves about 4)

Ingredients:
1 cup potatoes, diced
1/2 cup onion, chopped
1/2 cup bell peppers, chopped
2 tsp Mrs. Dash herb seasoning
2 tsp ground cumin
2 tsp olive oil
1 cup canned beans (unsalted), drained
Tortillas (warmed)--I used the Food for Life Brown Rice Tortillas

Directions:
1. Heat up the olive oil slightly and add Mrs. dash herb seasoning
2. Saute potatoes, onion, and bell peppers first
3. Then add the beans and saute
4. Warm up the tortilla in the microwave for 20 sec, cover with a wet paper towel (spread water on top of the torilla first)
5. Place about 4 tbsp of the mixture on top of tortilla and wrap it
6. Optional: Serve with salsa and/or grated cheese (for vegetarians)

Keeping Myself In the "Joyful" Mind Frame

I am not an expert in mental health, but I see how important it is to also keep our minds healthy. This is what wellness is about! It's a combination of mind, body, and soul. I feel something is going on with me mentally because I am no longer excited about my projects.

So I looked hard at what is causing all the anxiety and procrastination this weekend. Everything I looked at led to one conclusion: I forgot to be "joyful" for all that I have. I am being reminded that today, I am still breathing and I still have a chance to live. Today, I still have a fellowship/job that puts a roof over my head, and I have a strong support network to help me face every bump I come across. My resolution for this week and the future is to remind myself to keep the joy and gratefulness close to heart.

Quick Lunch/Dinner Party Idea

I love to invite friends over for lunch or dinner. However, I tend to make a big deal out of the event and end up feeling exhausted by the time I sit down because I cook up a storm prior to and during the lunch/dinner party and end up missing the opportunity to catch up with my friends. This time around I decided to keep things simple and came up with the following menu, based on the idea of making your own burrito/taco: Making Pita Pockets.

Stuff Your Own Pita Selections:
1. Chicken, shredded cooked chicken breast
2. Hummus, guacamole or salsa
3. Spring Mix or Spinach
4. Whole Wheat Pita Bread (Cut in 1/2)

Serve with a side of celery and carrot sticks and sparkling water with lemon slices.

I am looking forward to a stress free Saturday afternoon.

Quinoa Flour Experiment

After an exciting holiday weekend, I am ready to get back into my routine. Today, I decided to add more nutrients into my supercharged muffins without all the "additives". I decided to experiment with quinoa flour. Quinoa is a type of grain that has been found to contain a balance of all nine essential amino acids, calcium, phosphorous, and iron. This is why quinoa is such a great alternative for those on a Gluten-Free diet.

After doing some research, it seems that you can substitute 1 cup of Quinoa flour for 1 cup of All-purpose flour. In addition, I decreased the amount of Smart Balance to 1-1/4 Tbsp because quinoa flour has a higher fat content.

The result...all of the muffins still turned out moist and YUMMY! In fact, it felt less dense than the whole wheat muffin. The only down side was that the muffins did not rise as much as those made with whole wheat flour. The cooking time was 1 minute shorter too.

Overall, I had a great time changing this recipe, and will find other recipes to share with you as well.

Tasty Treats for Labor Day

Fire up the grill, Labor Day is here! Like most families, we love to use the holidays to get together and enjoy great food and company. Burgers, fries, cole slaw, pie and ice cream are staples at our Labor Day gatherings. This year we decided to jazz up our menu and incorporate more fruit and vegetables. Check out our menu below, followed by the recipes. Give them a try, be safe, stay hydrated, and HAVE FUN!

POP Menu for Labor Day…
Lean beef/turkey burger with vegetable mixture
Baked sweet potato fries
Zesty vegetable kebab
Frozen 100% fruit juice pop
Fresh fruit

Recipes:

Turkey/Chicken Burger

Ingredients:
1 tbsp extra virgin olive oil/canola oil
½ cup White Onion, finely diced
½ cup Red Bell Pepper, finely diced
1.25 lbs Extra lean ground turkey or beef
1 cup corn flakes, crumbled
2/3 cup Carrot, finely grated
1 tbsp Your favorite BBQ sauce or Bragg
2 tsp Garlic powder
2 tsp Onion powder
2 tsp Mrs. Dash herb seasoning/Italian seasoning
Salt and Black pepper to taste

Directions:
1. Heat a skillet with the olive oil/canola oil and a little bit of water
2. Saute the onion, then add garlic, onion powder, red bell pepper as well as carrot
3. Cook the vegetables until tender
4. In a separate mixing bowl mix the ground turkey, BBQ sauce/Bragg, and the Mrs. Dash herb seasoning.
5. Add in the vegetable mixture and mix well into the turkey mixture
6. Form 6 patties and chill for at least 1 hour
7. When ready, heat the skillet with 2 tsp of canola oil and water and cook the patties for about 4-5 minutes on each side or until cooked
8. Enjoy the burger on whole-wheat buns with lots of vegetables (such as the spring mix salad) along with tomatoes, and slices of avocado. (Low carb option: Wrap burger in lettuce)

Baked Sweet Potato Fries

Ingredients:
1 large Sweet potato/Yam, peeled and cut into long strips or wedges
2 tsp Olive oil
½ tsp Mrs. Dash herb seasoning
1/4 tsp Black pepper or Cayenne pepper
Salt to taste

Directions:
1. Preheat oven to 450 degree
2. In a large mixing bowl mix sweet potato with olive oil, Mrs. Dash, and black pepper
3. Line a flat baking pan with foil and spray/brush a thin layer of canola oil
4. Spread sweet potato strips on baking pan
5. Bake for about 10 minutes and turn over; bake for another 10 minutes or until golden brown
Allow to cool and enjoy!

Zesty Vegetable Kebabs

Material: Wood/Metal Skewers

Ingredients:

4 yellow squash, cut into 1-1/2 inch thick pieces

3 zucchini, cut into 1-1/2 inch thick pieces

3 red bell peppers, cut into large pieces

2 tbsp balsamic vinegar

2 tbsp apple cider vinegar

1 tbsp honey/Agave

1 tbsp Dijon mustard

1/4 cup olive oil

2 tbsp lemon juice

1 tsp lemon zest

Salt and pepper to taste

Directions:

1. In a large bowl, mix together balsamic vinegar, apple cider vinegar, honey/agave, Dijon mustard, olive oil, lemon juice, lemon zest, salt and pepper

2. Place all cut vegetables into the bowl and coat vegetables

3. Prior to grilling, use the skewers to thread an assortment of the vegetables

4. Place the vegetable kebab onto the grill

5. Grill for about 5 minutes or until desired color and texture have been reached

Makes about 16 Kebabs

Supercharge Breakfast

Breakfast…it is the last thing on my mind when I hit the snooze button in the morning. Needless to say, I find myself short on time and often resort to purchasing breakfast at the nearest drive-thru or coffee shop near my office. The choices available are not great and such habit continue to drive up my food cost.

I know that having regular breakfast helps with weight management and provides energy needed for the rest of the day. As a result, I started to supercharge my breakfast with lots of nutrients. Here are some ideas that you may want to try:

-Keep a box of regular instant oatmeal packets and a resalable bag of natural dried raisins and raw almonds/walnut mixtures in your office

-Keep a box of Fiber one bars, or bars that have 30% of calories from fat in your office

-Protein shakes (See recipe below)

-Homemade Wheat muffins (See recipe below)

-For those of you who can have eggs and cheese: try light Laughing Cow cheese and boiled eggs.

-I usually bring an extra piece of fruit with my lunch for a breakfast/mid morning snack.

We would love to hear some of your ideas. Share them with us in the blog or on twitter (@popwellness). Have a wonderful morning!

Recipes:

Good Morning Shake

Ingredients:

2 Tbsp 100% Hemp protein (or any protein powder you enjoy)

11/2 cups black coffee (or water if you do not drink coffee)

2 tsp cinnamon

1/2 cup oat milk (or your favorite milk)

1/4 cup frozen fruits

1 medium banana

1 tbsp field of green powder (or any vegetable powder you have)

2 ice cubes

Directions:

1. Portion out hemp protein, cinnamon, and green powder the night before into a re-sealable bag for a quick mix in the morning

2. Pour in coffee (or water) first, then add oat milk into a blender

3. Add remaining ingredients

4. Blend for 10 minutes or until smooth

5. Pour blended mixture into a to-go cup

6. Enjoy the shake on the run!

Supercharged Muffins (vegan friendly)

Ingredients:

½ cup all purpose flour

½ cup whole wheat flour

1 packet original flavor instant oatmeal

2 tbsp baking powder

6 tbsp 100% fruit spread (I used blueberry)

½ cup oat milk (or other low fat dairy/non-dairy products)

½ cup unsweetened applesauce

2 tbsp Light Smart Balance

½ tsp vanilla extract

¼ cup chopped nuts, optional

Directions:

1. Preheat oven to 350 degrees F
2. Sift whole wheat, all purpose flour and baking soda into a large mixing bowl
3. Melt Smart Balance in microwave for about 20 seconds
4. Add oatmeal, oat milk, fruit spread, melted Smart Balance, applesauce, chopped nuts, and vanilla extract into flour and baking powder mixture
5. Mix ingredients until smooth
6. Line a mini muffin pan with muffin cups. You can skip this step if you have a non-stick muffin pan
8. Scoop about 1 tablespoon of mixture into mini muffin cups
9. Bake for 18 minutes or until done. Let cool.
10. Store in refrigerator for a supercharged breakfast

Makes 18-24 mini muffins

Update on my taste test--Shirataki Noodles

I was excited when I received the packet of shirataki noodles in the mail. The shirataki fettuccini I tried tonight was AWESOME! The texture was very close to actual pasta. In fact, I didn't even notice the lack of pasta or carbs! The following is a recipe I threw together tonight. Try it out and let me know your thoughts. Enjoy!

Veggie Wonderland

Ingredients:

2-7oz bags shirataki fettuccini (low carb choice)
1 cup shredded carrots
1/2 cup sunflower sprouts or any bean sprouts
1/8 tsp low sodium soy sauce
2 tbsp no salt added tahini
1 tsp dried basil
1 tsp no salt added Italian seasoning
1 tbsp Bragg
2 tbsp water

Directions:
1. Bring a pot of water to boil, add the shirataki noodles when the pot is boiling
2. Bring the noodles to boil for about 5 minutes and drain the water from the noodles
3. Rinse carrots and sprouts, drain, and set it aside
4. In a mixing bowl mix together the soy sauce, tahini, basil, Italian seasoning, Bragg, and water
5. When the mixture is smooth, add in both carrots and sprouts and the shirataki noodles

Optional: I used what I found in my fridge, so you can use different vegetables. In addition, you can choose to use regular whole wheat pasta instead of shirataki noodles.

Cubicle Exercises

This morning I read an article that a small amount of exercise throughout the day will help keep the heart healthy (http://preview.tinyurl.com/446fr7m). It certainly inspired and motivated me to continue my routine which consists of planning 5 minute blocks throughout the day, taking the stairs whenever possible, walking the furthest route to the restroom, and lastly, trying cubicle exercises. The following is a video clip, courtesy of Discovery Health, (http://t.co/wF2Zpcf)) that provides some exercise demonstrations. Before you start, be sure to check with your office and your doctor to see if it would be appropriate for you to exercise in the office. Be safe and have fun.
Maria

Alternatives for Carb Lovers

As a vegetarian, it has been hard trying to stay away from consuming a meal loaded only with carbohydrates, including pasta and vegan ice cream! Today, I was finally able to find some alternatives. I never thought I would see the day where Shirataki Noodles are made into a “pasta” form. I love having Shirataki Noodles in my mom’s soups, which are usually made in a crock pot. When Shirataki noodles have been soaked in soups, they absorb all flavors while still retaining the crunch.

If this is your first time trying Shirataki noodles, buy a small package. You can find them in your local Asian supermarket, usually in the refrigerated area. However, it may be more difficult to find them in pasta form, so contact your local grocery store before making the trip. I was unable to find them in Houston, so I purchased them online (http://www.miraclenoodle.com/default.aspx). Here is a picture, courtesy of asianfoodgrocer.com

As for my “sweet” find, the name of the product is called “Arctic Zero”. This is a product that contains 150 calories/pint and about 45 calories for every ½ a cup. The best part of all is zero calories from fat!! Talk about guilt free indulgence when my sweet tooth started to scream for attention. We LOVED the ice cream. Check out: http://www.myarcticzero.com/locations.php for locations. Remember, just because these products are low in calories does not mean you should over indulge. Portion control is still the key to maintaining a healthier lifestyle. --Maria

Be a champion for a better life and a better future!!

I have been incredibly busy for the past few weeks. On top of exams and research, I also attended the 2011 Childhood Obesity Conference in San Diego. It was encouraging to see that childhood obesity is no longer viewed as an individual problem. If we do not make changes to how we lead our lives, children will have a shorter life expectancy compared to their parents. Children deserve a better future than what they are currently provided.

Look around your environment and you might find reasons why more children are considered obese; car-friendly neighborhoods are easy to find, whereas bike- friendly ones are not. There is also a lack of well lit or well connected sidewalks, encouraging families to drive. This is true in my neighborhood. However, thanks to the conference, I now have motivation to be the champion for change both in my life and in my community.

I believe that a societal change needs to occur in order to ensure the health of our children; seeing the changes that have taken place in Long Beach, California has been very encouraging. The city of Long Beach began its Grassroots movement because its residents demanded a better quality of life. By working together, they managed to change their city into an active community by experiencing their neighborhood on bicycles. As biking quickly became a new way of life for Long Beach residents, people became more connected not only with their neighborhood, but with each other. This shift towards creating a healthier environment has also been shown to improve the neighborhood’s commerce as local business owners began to see an increase in sales. I strongly believe that the revolution in Long Beach can occur in any city in the United States. Help yourself and the nation make a better future for our children.

Maria

“YUMcious” Snacks for this 4th of July

Some of my favorite treats to ward off the summer heat are frozen grapes and what I call a red, white, and blue yogurt parfait. Give these snacks a try as you celebrate the 4th of July. I would love to hear your feedback and hope that you enjoy them as much as I do.

Frozen Grapes…
It is actually very simple. Make sure that the grapes are separated from the cluster, and then wash and dry them before freezing. Be sure to lay them flat in a freezer friendly resealable bag. I personally prefer seedless grapes (green, red, or dark purple, honestly the color is an insignificant detail). And VOILA! You have a healthy and portable antioxidant packed snack.

Red, White, and Blue Yogurt Parfait…

Ingredients:
8oz Fat free Plain Greek yogurt/Fat free plain yogurt
3 tbsp of 100% Spreadable fruit (for example Smucker’s Simply fruit -100% fruit without added sugar)
¼ cup of sliced strawberries
¼ cup of blueberries
¼ cup of crushed corn flakes

Directions:
1. Layer the bottom of a bowl or cup with 2-3 oz of yogurt.
2. Spread a thin layer of 100% spreadable fruit (1 tbsp).
3. Place blueberries on top of spreadable fruit.
4. Place another layer of yogurt.
5. Spread a thin layer of spreadable fruit.
6. Place sliced strawberries on top of spreadable fruit.
7. Repeat steps 1 to 6 until you have used all of the yogurt, spreadable fruit, and fresh fruit.
8. Place the crushed original corn flakes on top of your layered creation

Maria

Worksite Lunges

Maria and I take routine walks during our lunch break at work. We are lucky to have such a huge AIR-CONDITIONED building to walk around, that we are able to fit in at least 2 miles every time we exercise. The heat is usually unbearable in Texas, and this helps us think about current projects, life, and other headaches.

When we climb the stairs, I always feel a burn in my quadriceps while Maria feels the burn in her calves. As a former dancer, Maria is accustomed to walking on her toes, thus strengthening her calf muscle. To help her strengthen her upper leg muscles, I advised her to start walking more flat footed, with the entire foot hitting each step. This can be difficult when you are changing your habit and walking quickly. Thus, when we walk, she and I both make a conscious effort to make sure she is using her whole foot.

This week, we spent some time talking about lunges. She started doing walking lunges in the evening, and found out she had the same problem: sore muscles in her calves. We wanted to help her target her quads. As a result, I looked at her form and found that her back leg was not bent, instead really stiff and straight, causing her back calf muscle to work harder. I suggested she bend her back leg, in addition to her front leg at a 90 degree angle. After trying it a couple of times, she finally felt a slight burn in her quads.

The other issue is that she has bad knees, so she can't bend down as low. As a result, I told her to do a lunge, bending her knees only slightly but holding it for a slightly longer time. It definitely worked better. Yet, she will check with her doctor to make sure this will be okay.

Try starting with 2 sets of 10 every day. You will eventually build up to more reps or more sets. Check out Shape Magazine's walking lunge for more guidance on perfect lunges. http://www.shape.com/fitness/workouts/routines/individual-exercises/walking-walking-lunge


Happy Workout!

Rhea

Easy Bean Salsa

Need a quick and easy salsa recipe packed with fiber?

Try our 30 second Bean and Salsa recipe:

1 can of no salt added beans, drained
1 cup of your favorite jarred salsa (I like Ortega Thick and Chunky because there is no sugar added).

Mix together and serve with celery sticks, cucumber slices, or bell pepper slices.

Maria

Crock Pot Queen

The latest Dietary Guidelines for Americans emphasized the importance of maintaining a healthy lifestyle to prevent many illnesses. To achieve a healthy lifestyle, it often involves following a proper diet and physical activity routine, and this meant that I needed to cook more frequently. However, having the knowledge does not always equate to actual practice for me. I was struggling to find a balance between dining out and cooking more at home while going to school full time, working part time, consulting, and volunteering. Well, let’s just say, my own physical illness was the catalyst I needed to finally acknowledge the importance of overall health.

My love affair with the Crock-Pot began after I developed multiple food allergies in 2004. Dining out became an arduous task that involved constant repetitions of foods I am allergic to, careful inspection of my food for possible allergens when it arrived, and developing creative demands such as “microwaving” foods. Needless to say, I always end up getting charged more, paying larger tips because of my demands, and leaving restaurants not entirely satisfied.

With the increase need to save money in the current economy, I became super creative with my crock-pot. I can now proudly say that I am known as the crock-pot queen among my friends. They have all tasted my low sodium Miso-based vegetable and tofu soups, vegan chili, lentil or quinoa mixed with vegetables, and my latest discovery…crock-pot lasagna. I missed eating lasagna because I have not found a restaurant that makes cheese-less lasagna, and I am too lazy to bake one myself. I was surprised to find that crock pot lasagna was super easy and great tasting with plenty of leftovers to last me a whole week! In fact, the tofu created a texture similar to the Alfredo sauce.

Try the recipe for yourself and let me know your thoughts! In the meantime, I will try substituting tofu with Greek yogurt. Who knows how it will turn out?!? Until then, Bon Appétit!

Maria

Tofu Vegetable Lasagna in a Crock-Pot

Ingredients:
· 2 containers of Lite soft/firm tofu
· 1/4 cup of Non-fat plain soymilk/almond milk/oat milk
· 2 teaspoons dried Italian seasoning
· 1 teaspoon dried oregano
· 2 teaspoons dried basil
· 1/2 teaspoon garlic powder
· 2 Tablespoons of lemon juice
· 1 bag of frozen spinach, thawed
· 1 bag of frozen Italian mixed or other vegetable mix, thawed
· 2-1/2 Jars of Ragu Light Tomato and Basil Sauce (or your preferred tomato sauce)
· 1 box (10 oz) of whole wheat lasagna noodles

Directions:
1.Place plain soymilk into blender and add tofu, Italian seasoning, oregano, basil, garlic powder, and lemon juice.
2. Blend until smooth and the mixture has a creamy texture.
3. Scoop out the creamy blend into a mixing bowl.
4. Place thawed vegetables into mixing bowl and stir contents together.
5. Cover bottom of crock-pot with a layer of tomato sauce (about 1 or 1-1/2 cup).
6. Break a lasagna noodle to fit the bottom and place on top of tomato sauce.
7. Scoop out the creamy mixture and spread onto lasagna noodles.
8. Scoop out some tomato-based sauce on top of the creamy mixture.
9. Repeat steps 6-8, adding layers to lasagna.
10. Pour remaining tomato-based sauce on the top and on the side.
11. Let the content cook for 6 to 8 hours or until the noodles are tender.
12. Serve warm.

Welcome!

Welcome to our new blog site. We will be sharing our health adventures plus providing wellness tips. Please contact us if you would like us to blog about a specific topic!