Canada Food Guidelines and Chart - more my style

Posted at Multi-Care, a Canadian Food Chart is more to my style of eating - except the grains.  I am still hesitant about grains, although if I work out the Carbs, sometimes I can eat grains, not very often though.

What we can learn from Canada’s new food guidelines

Posted on Feb. 19, 2019 (0 comments)

Canada's new food guidelines recommend half your plate be devoted to fruits and vegetables. Photo courtesy Government of Canada.

By Erica Lewis, MS, RD, CD

Drink more water, eat more plants and cook more at home, says Canada.

Canada's new food guidelines have transformed from a food pyramid to an “eat well, live well” infographic, which takes a slightly different spin on our current USDA MyPlate recommendations.

Specific foods and serving sizes are no longer emphasized in the new guidelines. Instead, the goal is to continuously make healthy food decisions and lifestyle choices, such as being active and finding ways to reduce stress.

It is also how we eat that makes a difference. While we eat, we should be mindful and enjoy spending time with others. Eating is a time to be social and celebrate with friends and family.

What Canada recommends consuming less of

Extra emphasis is placed on limiting processed and prepackaged food items high in sugar, salt and saturated fat.

The new guidelines also consider health risks associated with higher alcohol intake. If we do consume alcohol, the guidelines recommend we drink alcoholic beverages in smaller amounts and less frequently.

Fruits and vegetables

Instead of fruits and vegetables being two separate food groups, they are now considered one and should take up half of our plate; high intakes are encouraged.

The Canadian plate has taken it one step further and no longer considers fruit and vegetable juices a serving. Instead, fresh, frozen and canned fruits and vegetables should be consumed to reach your allotted goal of at least five servings daily.

Variety and color is key when it comes to eating produce. Expand your palate by taste-testing new and uncommon items such as persimmon, dragon fruit, pumelo, Brussels sprouts or spaghetti squash.

Whole grains

This group is not any different than our current MyPlate standards in the United States. Canada’s new infographic just reminds us of all the whole grain options out there.

Experiment with different whole grains such as corn tortillas, wild rice, steel cut oatmeal, couscous or whole wheat pita bread.

If you are more accustomed to eating white (or refined) products, consider taking small steps forward by mixing white and brown rice or different pastas together.

If your favorite cereal is low in fiber, mix it with another cereal with at least six grams of fiber per serving.

Protein has expanded

Dairy foods, which include cheese, yogurt and milk, are now considered part of the protein group and are no longer in their own category. Moreover, emerging research is showing higher-fat dairy products are not harmful to our health, but may actually provide health benefits, so the type of dairy products we consume is not as much of a concern anymore.  

The new Canadian guidelines bring an emphasis on embracing many healthy options.  However, it is not as simple as swapping in one protein source for another. Each protein food is packed with a different set of nutrients. While eating animal-based protein provides all essential proteins in one punch, heart-healthy and plant-based proteins should also be consumed in high amounts. Again, this is where variety comes into play.

Reduce your carbon footprint and increase your health by eating beans such as navy, pinto, black, lima and cannellini, or peas. Add whole soy foods to the mix: edamame, tofu and tempeh, and any variety of nuts and seeds, such as almonds, walnuts, pepitas or sunflower seeds. Oh, and don’t forget about those delicious nut butters.

Add some flavorful spice combinations and the options are endless:

Looking for a quick and easy way to get more nutritious foods in and eat more plant-based, high-fiber and nutrient-dense meals? Roast three or four nights’ worth of vegetables and chickpeas with garlic, chili powder, coriander, onion and cumin for a taste of Mexican cuisine.

Feeling something different? Turn it into a Thai dish by mixing together basil, cumin, ginger, turmeric, curry powder and garlic. 

Want a more Mediterranean vibe? Add oregano, rosemary, bay leaves and basil with cloves, ginger and cardamom to your meals.

Add oregano and you're coming close to French, Middle Eastern or Cajun flavors.

Experiment with spices and make up your own recipes. Spices add antioxidants, nutrients and variety. Cooking is both an art and science — have fun with it.

Where the glass of milk was, water has taken over

Water is a necessity for life, and yet always seems to come in last when we talk about our favorite drinks. Water should be consumed the most, as emphasized in the Canadian food guidelines graphic.

This beverage not only hydrates our bodies, including our skin, but also provides no calories and is free. If you are bored with plain water, add different fruit, vegetables, spices and herb combinations or try sparkling water and unsweetened tea.

The USDA announced in December 2018 that our MyPlate recommendations will be revised again soon. It will be interesting to see how they align with the Canadian food guidelines.

Pumpkin Substitutes - some might work for us

Yet again, from Multi-Care recipes.  While I am not clear that I can actually have pumpkin, I have not yet experimented with pumpkin as replacement for other ingredients, we have some cans of pumpkin puree that I would like to experiment with a bit.  It was disappointing for me to learn pumpkin is not on my low carb, high fat foods list, (safe foods for me) and I am thinking the experiments might work towards my daily carb counts. 

Pumpkin, pumpkin, everywhere: Find healthy options amid the #PSL craze

Posted on Oct. 12, 2018 (0 comments)

By Brittney Lott

Fall is here, which marks the return of the pumpkin spice latte — and all things pumpkin. Over the years, the amount of pumpkin spice products has greatly increased, giving people plenty of options for feeding their pumpkin cravings.

But how do we enjoy the sweet treats that come with the fall season while also sticking to our healthy eating goals?

We spoke to Erica Lewis, RD, CD, a wellness dietitian with the MultiCare Center for Healthy Living, to find out how we can get our pumpkin spice fix and still make healthy choices this fall.

Pumpkin in its natural form is a great addition to any healthy diet, Lewis says. Pumpkin pulp is an excellent source of vitamin A and fiber — one cup has about 7 grams of fiber, or about 25 percent of the daily recommended intake of fiber.

Vitamin A is important for overall growth and development, overall eye health, and it helps boost our immune system, which is more important than ever as we transition from fall to winter.

Fiber is what keeps us full longer and helps us maintain a healthy gastrointestinal tract, which reduces our risk for certain conditions, such as diverticulosis.

A quick, on-the-go snack that Lewis recommends all fall long? Pumpkin seeds.

“Pumpkin seeds are a wonderful, healthy, go-to snack that are a great source of fiber, healthy fat, protein and magnesium,” she says.

Magnesium is a mineral essential for metabolic functioning and healthy muscle and nerve function. It works with calcium to maintain bone health.

Roast pumpkin seeds and make a colorful fall trail mix with dried cranberries, pretzel sticks, and mini dark chocolate chips, Lewis suggests.

It’s important to read the labels on all foods we buy, but there are specific things to look for when buying pumpkin products. Lewis recommends limiting food products that list pumpkin as a “flavor,” “sauce” or “syrup,” and to focus on buying foods that have pumpkin in its natural form — generally listed as “pumpkin,” “pumpkin puree” or “pumpkin flakes.”

It can be hard to resist a pumpkin spice latte this time of year, but flavored coffee drinks can be deceivingly high in calories. Lewis has a few tips to help make your latte lighter.

“For a healthier version, ask for 1 percent milk instead of whole milk or experiment with almond milk,” she says. “Skip the whipped cream and go light on the pumpkin spice syrup. I can never get enough of cinnamon or nutmeg, so I always ask for a little extra on top for a more robust flavor.”

While we often see pumpkin used in sweet treats, Lewis loves to incorporate pumpkin into savory dishes as well.

“Pumpkin is a very versatile ingredient,” she says. “Experiment by replacing oil, butter or other fruit purees like banana or sweet potato with 100 percent pumpkin puree when you are cooking or baking.”

Add 1/4 cup to 1/2 cup pumpkin puree to your sloppy joes instead of the tomato sauce or ketchup your regular recipe asks for.

Try pumpkin ravioli or roast two pumpkin halves in your oven (stems, seeds and fibrous strands removed) with some olive oil and spices of your preference.

Pumpkin spice mix

1/4 cup ground cinnamon
2 Tbsp ground ginger
1 tsp ground cloves
2 tsp ground nutmeg
1 tsp allspice.

Use to spice up traditional sweet treats, or add to any recipe calling for pumpkin spice mix as directed.

Pumpkin spice overnight oats

1/2 cup plain oatmeal
1/4 cup plain pumpkin puree
1/2 tsp pumpkin pie spice mix
2 Tbsp finely chopped walnuts
1/2 cup milk (or milk alternative)

Mix oatmeal, pumpkin puree, spices, 1 Tbsp walnuts and milk in mason jar. Put in fridge for 2-3 hours or overnight. Just before serving, sprinkle the remaining 1 Tbsp of chopped walnuts on the top for a little added crunch.

And of course, Vegan snacks and Reminder to Watch Out for overdoing those Carbs

Another offering from Multi-Care and Watch the Carbs! 

Recipe: Simple vegan snack wraps

Posted on Jun. 11, 2015 (0 comments)

By Julie Cyr

Nutrient dense collard greens lends way to cholesterol lowering properties in this quick and easy summer snack. Packed with protein and fiber from hummus, healthy omega fats from creamy avocado, and vitamin C rich red bell pepper, keep snacking simple and light this summer while you're on-the-go.

Ingredients
1 collard green leaf, thick stem removed
1/4 cup hummus 
1/4 red bell pepper, julienned
1/4 avocado sliced

Instructions
Rinse and pat dry collard green leaf. Spread hummus evenly in the center of the leaf making sure to leave a border. Layer with bell pepper and avocado. Fold sides in and wrap.  

Add ingredients to these wraps and make them a main meal. 

Add-ons include:
Turkey
Canned tuna
Chicken breast
pine nuts
sunflower seeds
grated carrot
sliced olives
artichoke hearts
chopped kale 
baby spinach
quinoa pesto
roasted red bell peppers

Guacomole, Yum, no crackers though

Another recipe from Multi-Care, and while he makes Great Guacomole, this recipe sounds good.  Some additional spices he doesn't use when making his own recipe.

Recipe: Cantina-style guacamole

Posted on Sep. 16, 2016 (0 comments)

By Julie Cyr

Guacamole is a dip of mashed avocados that began with the Aztecs in Mexico. In moderation, this fresh and easy guacamole recipe provides heart health benefits from antioxidants and phytonutrients our bodies need from plant based foods. 

Did you know avocados are rich in unsaturated fats, help to reduce cholesterol levels in the body and contain more potassium than bananas? Tomatoes are rich in lycopene and red onions help fight cancer.

Pick the ripest avocados you can and use the freshest cilantro, tomatoes, and limes when you're looking for something to mimic a summery cantina style guacamole.

Ingredients
3 large Haas avocados, halved and pitted
2 Roma tomatoes, diced
1/2 red onion, diced
3 green onions, sliced thinly
2 cloves garlic, minced
1 red chile pepper or jalapeño, seeded and diced
1/4 cup cilantro, chopped
Juice of two limes
1/4 teaspoon cumin
1/4 teaspoon sea salt

Instructions
In a large bowl, mash avocado. (Use a mortar and pestle if you have one.) Add lime juice, cumin, salt and stir to combine.  

Gently fold in tomatoes, red onion, green onion, garlic, chile pepper, and cilantro until well incorporated.  Serve with tortilla chips and your favorite infused water. 

To increase heat, stir in the seeds from the chile pepper or jalapeño and add a couple dashes of hot sauce or chipotle pepper sauce.

Desserts we Can Eat! Yay!

Today for whatever reason, my health care, MultiCare, sent me recipes that I have not seen or used before. Great, and mostly it will be the 'safe' foods on my list which include chocolate, nuts.  The article gives good explanation to chocolate and gives me an idea on what else I can do with the dark chocolate we now have.  He makes what we call Latte for me each morning, actually it is not, it is what we call it.  He makes the Latte by breaking off one square of dark chocolate (92%), adds Half and Half with the chocolate in the Blender.  He pours in the coffee, adds non sugared whipped cream (heavy cream that he has whipped), and I have a tasty Latte (No Sugar!).  And yes, he has the Latte he makes for himself too. 

Since he uses the chocolate, I like the addition of using the chocolate for other dessert ideas, although I only want to permit myself about one square of chocolate a day.   Does not mean I can't make the recipe and rein in my temptations to have maybe 2 squares that day....not everyday.  Oh, yes, he also adds half a banana, half an avocado, 2 poaches eggs, Clamato juice, and lately one piece of Dave's Killer Bread toast (sad, I have to let this one go, bread, you know) 

Dessert can be ‘healthy’ and still taste good — try this dark chocolate bark

Posted on Mar. 27, 2019 (0 comments)

By Bev Utt, MS, MPH, RD

Take a minute to reimagine dessert. What if you could make dessert better for you without sacrificing flavor? It would be like having your cake and eating it, too.

A few years ago, renowned Harvard nutrition scientist Walter Willett challenged chefs to create desserts utilizing the “three pleasures” — dark chocolate, fruit and nuts — which are some of the healthiest foods on the planet.

Fruit is refreshing and naturally sweet. It brings a burst of color to the plate and vitamins and minerals that help protect against heart disease and diabetes. Dried fruit works well when fresh is out of season.

Nuts provide a satisfying crunch and richness. They are a great source of healthy fat, protein and fiber. Just a handful of nuts a day has been associated with a decrease in all-cause mortality — that’s science speak for a handful of nuts a day keeps disease away.

Dark chocolate offers a wide range of flavors. Remember that the higher the cocoa percentage, the less sweet it will be, so 60-70 percent or higher is a nice complement to the sweetness of fruit.

Seventy-percent chocolate is 70 percent cocoa butter and cocoa solids (by weight) and about 30 percent sugar. The chocolate is the favorable content, while the sugar is not so favorable; but in dark chocolate, the ratio is good.

Dark chocolate is a cardiovascular health food, according to David Katz, a physician well-known for his expertise in nutrition. It’s a high-calorie food, so the dose makes the poison. We don’t know what the optimal “dose” is, but 60 percent cocoa or higher is recommended.

For our health, it does not seem to matter if chocolate has been “Dutched” (alkalinized). Some cocoa powder is alkalized to give it a more mellow, smooth flavor, and making it easier to mix with other ingredients.

Dark chocolate has a high concentration of arginine, an amino acid that is a precursor to nitric oxide, which make blood vessels dilate. Its effects improve blood flow and make platelets less sticky.

Dark chocolate can also lower blood pressure. It doesn’t have the attribute of stimulating appetite, like milk chocolate does, because of the bitter properties. Sweetness stimulates appetite, while bitterness tends to blunt appetite, so it’s kind of self-regulating. It’s a healthy indulgence. According to Dr. Katz, it is an example of a healthy food that loves us back.

Aggressively pursue flavor. Create your own favorite “perfecta trifecta.” Think beyond the dessert menu — hold the white flour, unhealthy fats and added sugar and rehab your taste buds to begin to enjoy these three pleasures.

Here are some ideas:

• Dip apple wedges or whole strawberries in melted dark chocolate. Add a dusting of crushed nuts.
• Prepare a bowl of fruit with a sprinkle of nuts served alongside dark chocolate squares.
• Plate dark chocolate, fresh or dried fruit and nuts. Add a splash of port wine, an optional fourth “pleasure.”
• Make chocolate almond bark with spice-flavored almonds and juicy blueberries.

Recipe: Nut, dried fruit and dark chocolate bark

Modified from Leyla Shamayeva, MS, RD

Aim for five toppings: three different nuts/seeds, one type of no-sugar-added dried fruit and one additional topping, such as coconut flakes.

Ingredients
6 ounces dark, bittersweet, or semi-sweet chocolate chips
3–4 tablespoons nuts/seeds (see below for ideas)
1 tablespoon no-sugar-added dried fruit, such as dried apricots
1 tablespoon additional topping, such as unsweetened coconut flakes

Topping ideas:
1 tablespoon ground flaxseed
1 tablespoon chopped almonds
1 tablespoon raw pumpkin seeds
2 tablespoons chopped walnuts
1 tablespoon chopped dried apricots
1 tablespoon unsweetened coconut flakes

Line a square cake pan with parchment paper, lightly coat with cooking spray and set aside.

Combine all toppings in a small bowl and set aside.

Fill a pot with two inches of water; bring to a simmer over medium-low heat. Place heat-proof bowl over pot, then place chocolate in bowl. Stir constantly to prevent chocolate from burning.

Once chocolate is fully melted, remove from heat and let cool for a minute. Pour onto parchment paper inside pan, then smooth with spatula.

Sprinkle toppings over chocolate, then place in refrigerator to set for an hour. Break into pieces and enjoy.

Switch over to Low Carb foods

We ate Paleo for several years, and this past year we made switch over to Low Carb, High Fats way of eating.  Reason; well it seems we were gaining weight eating the Paleo way, and now I better understand why.  I was diagnosed with diabetes 2, and it scared me so I immediately went to the discipline of Keto diet for about 3 months with daily exercise to drop some pounds.  After the Keto way of eating (yuck!) added the low carb, high fat way of eating.  LCHF.   Made no sense after years of hearing that cheeses, eggs, nuts, oils were fattening, it was not easy to erase the feeling and begin eating more of these food groups.  Of course, doctor who diagnosed me had me on medication, Metformin.  I attribute that towards the effort.

Yet my husband, who is not diabetic, in support of my disciplines and efforts was also losing weight, slowly, yet significantly.  Both of us wish to keep the weight off.

There is no Sugar in our home.  None, and no breads or crackers or the like.  It took a few trials and errors, and with the glucose monitor, lots and lots of research into how to eat with diabetes ll, we learned what I could and could not eat.  He pretty much sticks with my eating plan.  He also walks with me as our exercise, we have step monitors to measure steps taken throughout the day.

I would like now to use this blog to save some of the recipes I continue to find.

Sugar is definitely Un-Paleo

On Sugar

Honey ... I trust honey and honey works in every recipe I need sweetness ... molasses is from cane sugar ... not the same ... honey

SugarHigh: The Dark History and Nasty Methods Used to Feed Our Sweet Tooth

Sugar is now 20 percent of the American diet, but it's not just our health that suffers from its pervasiveness. July 23, 2012, Alternet

Excerpts:

" ...  how often do Americans think about where sugar actually comes from or the people who produce it? As a tropical crop, sugarcane cannot grow in most U.S. states. Most of us do not smell the foul odors coming from sugar refineries, look out over vast expanses of nothing but sugarcane, or speak to those who perform the hard labor required to grow and harvest sugarcane.

 Of course, sugar can be made from beets, a temperate crop, and more than half of sugar produced in the United States is. But globally, most of the story of sugar, past and present, centers around sugarcane, not beets, and as biofuels become more common, it is sugarcane that is cultivated for ethanol. What's more, some conscious eaters avoid beet sugar as most of it is now made from genetically modified sugar beets.While I do not fool myself that sugar is "healthy," if I am going to satisfy my sweet tooth, I prefer cane sugar, maple syrup, agave nectar, or honey over the other choices: beet sugar, high fructose corn syrup, and artificial sweeteners. Of the bunch, most Americans can find only honey and perhaps maple syrup sustainably and locally produced, but cane sugar is often the most versatile product for baking."
America Gets Its FixAn overwhelming percent of world sugar production occurs in Brazil and India, but if you are an American, your sugar fix is likely satisfied by U.S. sugar, whether cane or beet. The U.S. has long had policies that limit sugar imports, keeping the U.S. price of sugar well above the world price -- often double or more. By setting a high tariff on all sugar imports over a set quota, the U.S. protects its own sugar industry (both cane sugar and beet sugar). Producers of high fructose corn syrup also support this system as it allows them to price their product below the cost of sugar, making it attractive as a cheaper alternative."

Lost in the "on-line-ness" of it all

Retirement:

 No employment duties, just dog-walking, thinking about gardening, house cleaning, no rush no hassle, just me and my beauty.

Quiet and side by side reading and writing Internet stuff.

"hey, look what I found!"

"Look Honey, what you can get on Firefox."

"Does it upload pictures?"

" I have too many blogs."

"Now this one is a catchall for whining, it's titled THE WAILING.

"If that dog tries to poop under the pergola one more time ....."

"Did my grandson download that thing to my computer?"

"It's going to get hot today. Glad I'm not working."

"We/ll keep the miniblinds closed, turn on the A/C stay calm and quiet all day."

"That means it's too hot to go garage-sale-ing, right? Oh all right, let me get a cap."

It doesn't get any better than this.

New Life as a Hunter-Gatherer

Some time around mid-January of this year my fantastic gourmet-meal-preparing spouse, Lietta, asked if I'd be willing to watch a film she had seen earlier in the day. Puttering about the house earlier I'd caught a scene or two as she had watched 'The Perfect Human Diet and found it interesting.

As a relatively recent retiree (less than three years) and medicated male in "reasonable" health so long as I stay on blood pressure and gout medications, I am willing to confess that the medication has been an absolute necessity for me. Back in the late 1990's my weight was continuing its inexorable climb toward the 300 pound plateau I had been valiantly (but unfortified by weak will power) striving to avoid - primarily by the tool of denial and postponement until tomorrow what I had no will to do today.

As life and fortune would have it, we found ourselves living temporarily in Spokane, Washington where Lietta and I had more or less single-handedly moved ourselves and household furnishings not once but three times. The third move involved two moving events actually, as we first moved furnishings from our small one- bedroom apartment to a larger rental home and then drove across state to our  home on the coast and filled a full size u-haul truck with a large number of furnishings with which to fill the rental home. With the exception help loading our piano and freezer, we packed and loaded the u-haul ourselves.

At that point in January I could tell that I had probably lost close to 20 pounds due to what felt like constant  sheer exercise.

After watching 'The Perfect Human Diet that January afternoon, I shared Lietta's enthusiasm and made the most recent of many promises I had been making to her and to myself to take seriously the idea of finding a way of preparing and consuming our food in such a way as to limit or avoid many of the detrimental consequences of my love for brownies, candy, ice-cream, pasta, sandwiches and all the other stuff guys consume that results in what I tell my kids and grandkids is not a beer-belly but a macaroni-and-cheese belly.

We embraced the Paleo Diet and tried to follow it in almost a religious way for starters just to see what would happen and how quickly. I did what I could to help cook using only the fresh vegetables and meats that we had purchased for which I already had personal recipes. I also intensified my commitment to fruit smoothies, taking on responsibility for the only other beverages beyond water, juice, coffee and tea that we would be drinking.

I make up my smoothie recipes as I go along, usually utilizing fresh or frozen fruit, coconut, almond or rice-milk, sometimes ice and perhaps a spice like cinnamon or the like. This morning's new smoothie recipe is a case in point (and Lietta has already had three cups of the stuff):

  Arthur's Rhubarb, Strawberry, Orange Smoothie

8 ounces frozen rhubarb chunks
8 ounces frozen strawberries
one peeled orange
coconut milk
two capfuls bottled lemon juice
water
Place the rhubarb chunks loosely in the bottom of a blender
Add enough coconut milk to cover the rhubarb chunks
break the orange into 8 slices and drop in.
Add lemon juice.
Let sit five minutes while the milk helps the rhubarb thaw
Turn on blender. The coconut milk should be enough to immediately blend the rhubarb and you should have a swirling pinkish mix with a funnel in the middle. Steadily drop in the strawberries (but not too quickly) one-at-a-time until the mix thickens and starts to stop swirling.
At that point add more coconut milk until the funnel reappears. (Or you could use water but I never like to include more than 1/2 cup of water in my smoothies and no ice (maybe I'll change my mind in the hot summer. We'll see.)
Once all the strawberries have been added, You have your smoothie mix which usually lasts us 2-3 days depending on how many juice glasses we drink each day.

I'm having fun. I don't think of it as a diet as much as a way of perceiving our dietary style. Grocery shopping is truly a matter of hunting and gathering and is done much more quickly and efficiently when we hunt and gather only the specific things we choose in advance to consume. In fact, I'm struck by just how much of the store grocery aisles down which we no longer hunt and gather.

The immediate effect of the change in dietary habit was a sensation I kept describing to Lietta as my feeling of being "lubricated." In 2010 I underwent knee-replacement surgery on both knees based on advanced degenerative arthritis, not to mention my long time of abusing my knees playing basketball beyond my prime, having moved household furnishings more than 20 times in the past 40  years, jogging on paved roads and sidewalks, and other sorts of things a man who thinks he is never going to die will do to himself.

When I told Lietta I felt lubricated I was talking about the spontaneous and almost instantaneous way I could stand up and start moving without hesitation. Those who knew me even 4 months ago could see me somewhat groaning and groping for balance and leverage every time I needed to stand. Within two or three weeks I was feeling "lubricated" and like all my "bearings" had been replaced.

As far as my medication, my blood pressure for the past six years has hovered between 150-160 over 100-110. On a good day it would show in the 140-90 range. As early as February 1, I was down to the mid 120's and high 70's which I am sure is what the medical pros expected if I would have lost the weight in the first place. I expect to have a complete physical exam including blood work either in March or April as a means of gauging the effect of the paleo diet and the removal of grain-based food products along with a drastic reduction in any kinds of processed foods.

Personally, I have tried for years without success to improve my overall health and weight. This particular horse seems for the moment to have gotten me where I am when nothing else worked. So far as this particular horse doesn't stumble, I'm sticking with that brung me further than I've been since I was a young man.   

Why Paleo Diet, and why for now?

Timing;
    Christmas Eve 2013 and our son-in-law, at tender age of 46 years old had a heart attack in his home, had to be resuscitated (brought back to the world of the living) by the paramedics.  Giving our family pause to reconsider life-style choices.   I know it sounds crazy that I would choose to go in an opposite direction of the collective wisdom of medical and nutritionists in food choices, but I did decide to go in that direction.  I went paleo with mine and my husband's food diet and lifestyle.  Having seen a documentary earlier that made sense to me, (The Perfect Human Diet), and having been hearing and seeing gluten-free for a while now, I decided to get into some deeper research on both - gluten free and paleo diet.

   Entering into a bit of a purist view about the matter, and being the spouse who has the food responsibilities, my husband was obliged to go along to some degree.  I didn't make demands that he adhere, and knew that I wanted to give this approach an honest trial run.  For myself, I have been struggling with some disorder in my foot and leg, ie, bone spur, plantar fasciitis, neuropathy - something that causes pain daily and interferes with my mobility in being on the foot/leg for more than a short period each day.   I continue to read up on possibilities via internet research, and it seems to be in the nature of one of those medical conditions that medical profession guesses at more than knows.  I don't want to subject my body just yet to medical guesswork (that is another story for another time).  In struggling through the pain since October when it came on strong and unrelenting, I have a keen interest in lifestyle choices that might have contributed.  I and my husband are in our 60s, me at 62 and he at 67, and we embrace that there are aging issues affecting us as well.   Along comes the paleo food regimen that makes sense to me in a way that encourages me to give it the old college try and see where it takes us.

50 lbs lighter - my
handsome skinny husband

    Well - take us it did!   My husband has dropped about 50 lbs in the few short months since January 2014 through today (March 10, 2014) and as he is fond of saying, this is the thinnest he has been, and likely has not been down to this weight in our 20 years of sharing life.  For myself, the change in weight is slower, and I do see my body redistributing itself so that the poking out belly is not poking out and there is a look to myself that is more in line with the way I used to be.  And for now that is most encouraging for me.  We didn't embrace the paleo way as a means of weight loss, no - I was looking for improvement in health issues.  The weight loss and redistribution has been a wonderful bonus and surprise to both of us.



 I have to give kudos to my husband for sharing with me a purist approach to the transformation to paleo eating.  After all the years that I thought I was preparing 'healthy food' for us in what I adopted as my personal philosophy of limiting food intake to fresh and eliminating where I could  preserved, prepared, boxed foods, I saw myself as doing us a healthy favor.  I had our food intake as weekly menu of different dishes of grains, rice, beans, lentils, pasta, and small amounts of chicken.  Sometimes pork, but primarily a reduction of meat, especially red meats in accordance with the medical/nutritional advice.  It is also fair to report that being on a strict financial budget, it worked better to reduce meats with their continuing elevated prices and stick to less expensive grains, beans, legumes, pasta.  We seemed though to be growing in weight despite the 'healthy eating'.   I'm skipping a lot of information, to get to the point of reporting that my husband was not disappointed to not only have meat back in our diet, but a generous amount of meat - daily even.

  I don't have to map out the paleo approach to eating - it has been done at length by so many others and I am so grateful to the many who have been passionate about going paleo.   It will be more suitable to put up some links to the helpful blogs, books, websites that have been a mainstay for me as I ventured into this endeavor.   And I intend to do so on the sidebars of this blog.  Wanting to share the recipes and information that so many others have generously shared  with attributes to their online presence, encouraging readers to other sites that already have jump-started, developed and are still fine-tuning the whole paleo, grain-free experience.

 It seems to me as I have spent time daily with other paleo internet sites, and books from Amazon for my Kindle on the paleo experience, it is a younger group of people who have readily adapted.  I think my husband and I may have a bit to contribute in that we are older in age, and I didn't find in my internet travels or Kindle books much that addressed the needs of people in our age group.  The other element (exercise) seems to be more in the line of cross-fit and running.  That is not a comfortable fit for us just now.  We are looking in different directions for how we can not only add but increase our exposure to exercise in alignment with our body capabilities.   And with that, I'll end this post with this easy to follow picture chart showing what foods are on and what foods are not onthe Paleo Diet.

  Happy paleoing -- Lietta

Baked Mustard Lime Chicken

Tried this recipe last night, found at Elana's Pantry.  Not sure what the situation is in reposting recipes.  I think I read that is is okay to do so, as long as it is attributed to author.   I didn't have dijon mustard on hand, and used brown spicy mustard instead.  Tangy flavor, loved the marinade and will use it again.  I also am using Kosher salt, and plain old sea salt.  I have to learn how celtic sea salt differs from sea salt.  The recipe uses quite a bit of lime juice which means I will need to keep more lime juice on hand.

Baked Mustard Lime Chicken

• 1 pound skinless boneless chicken breast
• ½ cup fresh lime juice
• ½ cup fresh cilantro, chopped
• ¼ cup dijon mustard
• 1 tablespoon olive oil
• 1 tablespoon chili powder
• ½ teaspoon celtic sea salt
• ½ teaspoon pepper

1. Combine lime juice, cilantro, mustard, olive oil, chili, salt and pepper in a food processor
2. Pulse until ingredients are well combined
3. Rinse chicken breasts, pat dry and place in a 7 x 11 inch baking dish
4. Pour marinade over chicken, cover and refrigerate for at least 15 minutes or up to 6 hours
5. Bake at 350° for 18-20 minutes uncovered, or until an instant read thermometer reads 165°
6. Serve with extra sauce spooned over top

Serves 4

Paleo diet begins now

My dear husband and I began this blog some time ago and quickly abandoned our efforts.  Reviving it to now show the Paleo Diet recipes we have shared together and come to enjoy.  Being new to the Paleo way of eating forces some changes for us, fortunately not many.  I already had adapted to a philosophy of avoiding packaged foods, sticking to fresh foods prepared from scratch.  Given that I had come to view grains as healthy foods, and a certain amount of thrift was needed in purchasing ingredients, I had heavy reliance on beans, legumes and grains as part of our healthy eating along with fresh vegetables, fruits.  Now we will be removing the grains entirely and adapting to the Paleo way of eating.

What brings about this change for us?   We watched documentary, 'The Perfect Human Diet' and it made sense to me - enough to give it a try.  Recognizing that media is about packaging, framing and selling products, this documentary didn't go there.  I'm inclined to give the Paleo diet approach due attention.  We are not young people, trying to fortify athletic builds or athletic performances.  Contrare - we are older people with some of the usual aches and pains that accompany the aging years - well for most people anyway.  Hoping to see some improvements by changing the foods we eat that are the fuel for our bodies and hoping to get some relief from the auto-immune cycles that seem wont to attack our bodies in their natural function of trying to heal what ails.

There are so many websites, blogs, books on what the Paleo diet is or is not, and it is not necessary for me to recreate what is already readily available and out there to be learned, gleaned or even argued about the value of the Paleo diet.  Suffice it to say that for us, we're wanting to follow the idea of the evoluntionary stomachs of human creatures given the many erupting symptoms we hear about that we didn't used to hear about along the course of our years, ie, gluten-free, celiac disease, obesity as seemingly a new norm, wheat-belly, wheat brain, ADD, ADHD, allergies, and the list grows. As well, grains now are not the grains of yesteryear, having been modified to the point of grotesque, and force feeding these grains to animals that do not typically eat such grain food.

It is not my thinking that we can avoid what is, what has become of the food chain, more that we can give it our best shot in light of information available.  We will not likely be purist in the sense of the word, but we can sure try to go with what we consider the more natural way in which animals were tended.  Organic has not been our thing, and it hasn't needed to be when we were living in western Washington where farmer's markets ruled over supermarket produce. I love seeing fresh produce - it excites the senses.   Now we are in eastern Washington where farmer's markets really rule - every day of the week, spring through autumn.

Shifting from grains to meat is an odd feeling, having spent many years avoiding red meat, avoiding meat, reduced to chicken and the other white meat, pork.  Now even chicken with growth hormones, anti-biotics, no longer free range eaters, I don't feel good about eating supermarket chicken.  Not thinking it will be easy or even frugal to approach food from the Paleo diet perspective, but at this late stage of our lives, would want these golden years to be more golden, and less restrictive than what seems to be happening to us now.  If eating has something to do with healthy well being, and I believe it does, I am choosing to give it a serious try-out.

The point then of this blog will be to collect the recipes we find and that work for us.  If there are readers with thoughts, suggestions to offer, we will gladly entertain ideas,  and if there are few to no readers, that is okay too, as the recipes are intended for our personal use, kind of our personal cookbook for Paleo diet recipes.

Fried Rice Recipe. Not for me, he still likes to make and eat Fried Rice.

Benihana Style Chicken Fried Rice
One of my favorite things at a Hibachi restaurant is the Fried Rice and Benihana's is so good. 


Recipe via Food.com:


Ingredients: (Serves 2)
2 ounces cooked chicken 
8 ounces steamed rice 
2 eggs 
2 tablespoons onion, chopped 
2 tablespoons carrot, chopped 
2 tablespoons green onion, chopped 
2 tablespoons green peas
1 teaspoon sesame seed 
3 tablespoons butter 
1 teaspoon oil (use for cooking veggies)
2 teaspoons soy sauce (or more to taste)
6 pinches pepper 
2 cloves minced garlic
1 tsp fresh grated ginger
Sesame seeds
Salt to taste




Directions:
- Scramble eggs and chop after cooking. 
- Saute chopped onion, green onion, seasoning and carrots in the oil until done and mix with chopped scrambled egg and chicken. 
- Break off chunks of steamed rice and mix with vegetable, egg and chicken. 
- Add sesame seed, minced garlic, ginger, salt and pepper, stirring well. 
- Add butter and soy sauce into the mixture, stirring well until done.

Welcome to Our 2-Kook Dining Heaven

Update.  We now live in Coeur d Alene, Idaho which is about 30 miles east of Spokane.  Moved after my mother passed, she had been our neighbor, and had to go past her condo to leave our condo.  Moved to get away, grieved for a year or so, and now making a home in CdA.  I was dx with diabetes 2, so fast changes in weight loss and exercise.  We are no longer are eating Paleo, we are eating low carb, high fat foods now.  LCHF way of eating. 

Lietta and Arthur Ruger share retired living now in Spokane Washington, having lived more than an decade  in old Bay Center, Washington in the former Bochau home now lovingly renamed Ruger Manor.