Sweetener

In Transitions, we are a proponent of the natural sweetener Agave nectar because it is both natural and incapable of sending our blood sugars wild (in normal, moderate servings).  I've also recently become a fan of the much talked about stevia extract, also deriving from a natural resource, the stevia plant.  Through my personal research and testimony, I've found this to be another good alternative to sugars and other artificial sweeteners available with regard to the glycemic index and cost effectiveness.  

Stevia (liquid)

cost: about $14 from Great Pumpkin and other local sources.

   This translates to $0.02/ serving (2 drops of liquid)

vs. 

Agave nectar: $3.99 / 7 oz.

  This translates to $0.26 serving (1 teaspoon)

 more information on Stevia: (click here)

pistachio nuts

Thanks to their “hearty” nutrient profile that includes antioxidants, phytosterols, unsaturated fats and various vitamins and minerals, pistachios offer many cardio-protective properties. In fact, a growing body of research shows that diets containing nuts, such as pistachios, are associated with a reduced risk of heart disease.

Seal of Approval
Nuts including pistachios have significant scientific agreement that they can help reduce the risk of coronary heart disease. In fact the Food and Drug Administration awarded tree nuts – including pistachios – a qualified health claim in 2003 stating:
“Scientific evidence suggests but does not prove that eating 1.5 ounces of most nuts, such as pistachios, as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease.”

Pistachios Pack a “1 – 2” Heart-Health Punch
A groundbreaking study published in the September 2008 issue of the American Journal of Clinical Nutrition reports that one to two handfuls of pistachios may be just what the cardiologist ordered. The study found that pistachios actively lowered harmful LDL-cholesterol levels in a dose-dependent manner. The authors’ conclusions:
Adding one-and-a-half or three ounces of pistachios per day to a NCEP Step 1 diet resulted in a nine and 12 percent reduction in LDL-cholesterol levels respectively.
HDL cholesterol levels in women increased when adding three ounces per day to the diet, indicating a two-pronged approach to improving heart health.
The bioactive compounds in pistachios, including fiber, phytosterols and antioxidants, are thought to contribute to these heart-health benefits.
To read more about this study click here.
Pistachios are a Heart-Smart Snack

• The highest levels of polyphenol antioxidants of any snack nut
  
• Rich in the amino acid arginine
  
• A good source of mono- and polyunsaturated fats
  
• More phytosterols than any other nut
  
• The nut with the most potassium
  

Resource for this post here

warm tofu with spicy sauce

After living in Korea for 15 months, I really acquired a strong passion for the spicy korean cuisine.

Here is a really tasty and nutritious recipe for warm tofu.

Warm Tofu with Spicy Garlic Sauce
makes an appetizer for 2-3 people or a light meal for 1

• 1(12 oz.) package extra firm tofu (use good quality organic)
  

• 1 clove mashed garlic

• 1/4 c. chopped scallion

• 2 t. toasted sesame seeds 
  

• 3 T soy sauce

• 1 T sesame oil

• 1 T coarse hot red-pepper flakes

• 1/2t. sugar

Carefully rinse tofu, then cover with cold water in a small saucepan. Bring to a simmer over medium-high heat, then keep warm, covered, over very low heat.

Meanwhile, mince and mash garlic to a paste with a pinch of salt. Mash sesame seeds with side of knife or mortar/pestle. Stir together with remaining ingredients (except tofu).

Just before serving, carefully lift tofu from saucepan with a large spatula, drain, and transfer to a small plate and pat dry with paper towel. Spoon prepared sauce over tofu and serve warm.

Transitions

I want to congratulate you for sticking it out in this recent Transitions Session.  I'm sure you would agree that the most difficult part of any program is making the results last.   12 weeks is just the beginning and now you have the tools to finally attain your goals.  I am 100% confident that you will succeed if you stick to this plan.  

I want to  encourage you to use this blog as a place to turn if you are having trouble with your new lifestyle (Of course you can always call me too).  Every one of you will need support at some point, whether it is one week from now or one year from now.  The sole factor that will determine you success is your willingness to search for help when you need it.  You worked extremely hard to get to this point.  Do NOT allow yourself to alienate your success.  

Best of luck to you.  Sincerely, Paul.

Lemon herb chicken

My mom has a fantastic lemon basil recipe for chicken. This is my favorite chicken of ALL TIMES!!!

2 lb. chicken breast

1/4 c. olive oil

2 T. parm. cheese

1/2 t. salt

1/2 t. pepper

1/4 c. basil leaves (chopped)

zest of 1 lemon

2 garlic cloves

1/8 c. lemon juice (fresh squeezed)

Marinate for 1 hour only (if you marinate for too long, the lemon will make the chicken weird) Cook chicken on grill. Enjoy!!!!

Low GI Chicken and Yams

So here is my dinner last night.  Whole baked lemon pepper chicken and Yams (substituted for the potatoes).  SIMPLE.  I'm not going to say this is "quick" but it is easy to make.  Bake the spiced chicken and quartered yams for 1.5 hours.  If you can't do it during the week, try it on the weekend!  

I did it when i came home from work at 7:30.

Your stress action plan...

What is causing your stress?

• I cant seem to get a handle on my email inbox
  

How do you plan to get around your issue?

• Set aside the same time each and every day to handle and control your email inbox
  
• ie. organize your weekend time, prepare meals ahead of time...etc.
  

Set a date for when you plan to have this issue controlled

• 1 month trial sorting emails at 10:30 am UNINTERRUPTED
  
• weeks, months, years?
  

What are the consequences if you do not take action in controlling this situation?

• short term
  
• long term