Recipe: Quick Veggie Pizza

     As a Private Chef, I am always modifying recipes. Its always a challenge, which I love. It is not as simple as adding fish for a superior fat-burner to add to one's diet. They may despise fish! One thing nobody ever turns down is pizza! So, here is a quick and easy recipe that won't add the carbs that usually one trip to dominos will add. This is very light and crispy for the thin-crust lovers!

Ingredients: Serves 2 or 4 (if using it as a snack)
• 1/2 cup of low-fat plain yogurt
• 1/2 cup of a/p flour
• 1/2 cup of wheat flour
• 1 tsp. baking powder
• 2 tbsp. low-fat/skim milk
• 2 1/2 tbsp. olive oil
• salt to taste
• 5 oz. can of tomato pieces, drained
• 3 oz. mushrooms
• 1 sm. bulb of fennel*
• 1 tsp. red pepper flakes
• 2 oz. Gouda cheese, grated
• 6 black olives, pitted
• 6-8 basil leaves

* If you aren't sure about the fennel, leave it off. If you think buying one will go to waste, chop the rest up and throw on salads.

Method of Preparation:

1. For the dough, knead together the yogurt, flour, baking powder, milk, 2 tbsp. oil, and 1/2 tsp. salt.

2. Preheat the oven to 400 and line a baking sheet with parchment paper.

3. Wipe mushrooms with damp cloth, slice, and also slice fennel** very thin.

4. On a lightly floured work surface, rollout the dough to a thin rectangle and transfer it to the baking sheet.

5. Pierce with the fork several times.

6. Distribute the tomatoes, sliced mushrooms, sliced fennel, season, and sprinkle with red pepper flakes and cheese. Drizzle with the remaining 1/2 tbsp. oil over the top.

7. Bake for 25-30 minutes on the middle rack. Garnish with olives and basil.

** To properly cut fennel: Trim the fennel because you want just the bulb, Wash, Cut it into 4 quarters, and then into thin slices.

For Added Spice:
Add chiles! Eating spicy foods will flood your brain with endorphins, the messenger chemical that eases pain and lifts your spirit. A good mood translates into a more active and slender you! Spiciness also heats up fat cells, causing them to move.

     If you have some picky eaters then take away add what you like bell peppers, feta, kalamata olives. Get creative! Also, this is a great kid-friendly recipe to create family time around food.

Portion Distortion

     When choosing items to eat, do you wonder how much is too much? These days, everyone has their opinions on how to lose weight, find the perfect exercise, and the perfect outfit for your newly sculpted hawt body! I think what works is listening to your body. Being in tune with your body's natural cues will tell you what you need... sometimes professional help is needed to require this technique. It is just as important in listening to what your body needs as it is how much your body needs! 

     Lately, when I have been home alone, those satanic girl scout cookies have been calling my name! On occasion, I will eat 1 or 2. My body wants (not needs) cookies, but I have trained myself to eat what I need. So, when the situation presents itself, and I want a treat, I have the will power to say no more frequently. My self-control comes from a few years of eating mini meals. I eat smaller meals more frequently. My body is at optimum health when I do this. I think we all work a little differently; so, this may not be ideal for you.

     I think we can really benefit greatly by eating smaller portion sizes. This gives opportunity to eat different items versus a large sum of one item. It also promotes a healthy habit of smaller portions.

     Below are 7 categories that list proper food amounts along with an image. This is so that when you are eating, you can better control the portion size. Controlling the portion are going to do a several things for you!

1. For those looking to lose weight, it will keep portions under control.

2. If your body works best when you graze, this will increase your BMR (Baseline Metabolic Rate). BMR is a how fast the body burns calories.

3. If you are also eating 4 to 6 mini meals a day, this will increase your energy level.

4. If you are eating mini meals too, this increase your energy levels.

5. By getting in a habit of eating smaller portions, you are decreasing your appetite.

6. By practicing self-control, you are avoiding falling into emotional eating.

~Serving Sizes~

Vegetables:

• 1 potato = computer mouse

• 1 c. broccoli/carrots = baseball

• 1/2 c. mashed potatoes = light bulb

• 1 c. cooked vegetables = baseball

• 1 c. leafy greens = baseball

Dairy:

• 1 1/2 oz. hard cheese = 3 dice

• 1 c. yogurt = baseball

• 1/2 c. frozen yogurt = light bulb

• 1/2 c. ice cream = light bulb

Meats & Proteins:

• 3 oz. lean beef = deck of cards

• 1/2 c. beans = light bulb

• 3 oz. cooked fish = check book

• 2 tbsp. hummus = golf ball

• 1 oz. lunch meat = cd

• 1/2 c. tofu = cassette tape

• 1/4 c. nuts = golf ball

Grains:

• bagel = 6 oz. can of tuna

• biscuit = hockey puck

• slice of bread = cassette tape

• 1 c. cereal = baseball

• 1/2 c. grains = light bulb

• 1 c. pasta = baseball

• 1 c. popcorn = baseball

• 1/2 c. cooked rice = light bulb

• waffle/pancake = cd

Fruits:

• 1 c./med. apple = baseball

• banana = length of pencil

• 1/2 c. blueberries = light bulb

• 1 oz. dried fruit = golf ball

• 1/2 c. grapes = light bulb

• 1/4 c. raisins= golf ball

• 1 c. strawberries = baseball

Fats & Oils:

• 1 tbsp. butter/dressing/mayo/5 olives = poker chip

Sweets:

• 2 in. sq. brownie = dental floss

• slice of cake = deck of cards

• 1 oz. chocolate = dental floss

•  2 oz. cinnamon roll = hockey puck

• cookie = 2 poker chips

• muffin = hockey puck

• 1 c. pudding = baseball

Mixed Foods:

• bbq ribs = check book

• 1 c. soup/chili = baseball

• 3 oz. burger = deck of cards

• burrito = check book

• 3 oz. chicken parmesan = deck of cards

• 8 oz. pot pie = baseball

• 1 c. french fries = baseball

• sub/hero = check book

• 3 in. sq. lasagna = baseball

• slice of pizza = 2-$1 dollar bills

• 1 c. lo mein = baseball

• 1 c. macaroni cheese = baseball

• 4 oz. nachos = check book

• sandwich = 2 deck of cards

Recipe: Shrimp & Okra Gumbo

Here in the NC, this winter has been everything but ordinary! It is amazing how much snow we have gotten! So, one more soup recipe just seems right! This one is a Johnson & Wales favorite! Not only is it world-renown chef chef approved but it is also a healthy recipe! Without further ado.....

Before Getting Started: I have some hints for you!

Hint 1: If you see that the onions still need to cook, and they will scorch from the small amount of oil in the pan. Add a little water.

Hint 2: When cooking the shrimp, I like to cook till the outside look done, but they are not fully cooked through. This allows them to finish in the soup and are guaranteed not to be over-cooked.

Hint 3: Gumbo file is a powder. You can find this on the baking aisle with all the other spices, dried herbs, and powders.

Hint 4: It is best to cook the brown rice yourself. So, below the recipe is a how you cook brown rice. The night before use brown rice in your meal... Make it mexican night and set aside the  cups needed for this recipe! This is a great way to make sure the rest of the peppers are utilized as well.

Shrimp & Okra Gumbo 

Amount of Servings: 16

Ingredients:

A/N         Vegetable Oil

4 oz.         Onions, Diced

4 oz.         Celery, Diced

2 1/2 tsp. Garlic, Minced

2 lbs.        Shrimp, Cleaned & Sliced

32 oz.       Fish Stock

2 tsp.        Paprika

2 tsp.        Gumbo File

1/2 tsp.    Cayenne

1 lb.          Okra, Sliced

4 oz.         Red Pepper, Diced

4 oz.         Yellow Bell Pepper, Diced

4 oz.         Tomato, Diced

1/2 tsp.    Black Pepper, Ground

4 cups      Brown Rice, Cooked

Method Of Preparation:

1. You will need to cook your rice first if you have limited amount of large pots.

2. In a large saute pan or pot, lightly coat with vegetable oil.

3. Over medium heat, saute onions, celery, and garlic until onions are translucent.

4. Add shrimp and cook until shrimp are no longer pink.

5. Stir in fish stock and remaining ingredients.

6. Allow to simmer for 45 minutes to allow the flavors to blend nicely.

How To Cook Brown Rice:

1. In a large pot, put 4 cups of water for every 1 cup of rice. Bring water to a boil. Adding a bit of salt will bring a faster boil.

2. Measure out your rice. In a strainer, let cold water run over it. You are removing the flour or talc. If your strainer has too bog of holes then sit in a large bowl. This is how the Chinese do it anyway. The rice will sink, and the rice coating will rise naturally.

3. Once water is at a boil, pour in rice. Stir once.

4. Over medium heat, the uncovered rice will continue to boil for 30 minutes or so.

5. After 30 minutes, the rice should be al dente. Strain in the sink for 10 seconds.

6. Sit back on the stove (not on the burner) and cover tightly. Let steam for 10 minutes.

7. Fluff with a fork then salt to taste. When putting in soups, I generally wouldn't salt.

Fibromyalgia: Helped With A Better Diet

     So, I recently had a teeny, tiny fender bender while running an errand for my dad's company. Is was quite an hike and partially inconvenient. What could have been an exchange of phone numbers and asta la vista turned into a fiasco. At one point, she claimed she developed fibromyalgia due to the terrible, terrible accident. Considering the zero amount of damage; it was quite the fib. My lack of compassion for her grew to curiosity, what is this disease and how can you get it? Is this reversible by a change in health habits and exercise? Long story short, her claim for fibromyalgia didn't fly, and here is why.

How It Works: Fibromyalgia

     Fibromyalgia is caused by a low level of serotonin in your blood. When serotonin is low, it increases pain sensitivity. Serotonin is a neurotransmitter that works to

 calm, soothe, and reduce anxiety. Now, the body has its own endorphin painkillers, but if serotonin is low then substance P amplifies pain signals.

Causes: Fibromyalgia

     This can be genetic in the sense you can be prone to it. It is common amongst those who lack physical activity and eat poorly. It also intensifies with one who is also struggling with depression. It is prevalent in women especially those who are experiencing menopause or just a loss of estrogen. Trauma to the central nervous system can also cause this disease.

What Doctor Mercola Says:

     Studies have not been proven that foods will fix chronic diseases such as Fibromyalgia. These health tips can apply to all peoples fighting obesity, high blood pressure, high cholesterol and/or diabetes.

Suggestions For Those With Chronic Illness:

• Limit Sugar as Much as Possible- Insulin (sugar) increases pain levels. Grains are metabolized as sugar so limit intake of grains as well.

• Eat Fresh Foods- Foods containing additives work against you increasing

 symptoms.

• Avoid Caffeine- Fibromyalgia's symptoms include fatigue, this means caffeine will prolong this symptom and increase tiredness in the long run.

• Try Avoiding Nightshade Vegetables- Tomatoes, Potatoes, and Eggplant

• Be Careful with Fats- Animal fats that contain omega-3 fats tend to aid in inflammation and pain.

• Use Yeast Sparingly- Yeast can contribute to yeast fungus which can contribute to pain.

• Avoid Pasteurized Dairy- This is easily digested by those struggling with this chronic illness. Especially organic grass-fed cow milk.

• Cut Down on Carbs- If you deal with chronic illness you have low adrenal functioning, lowering your carb intake can help avoid hyperglycemia.

• Avoid Aspartame- This artificial sweetener is found in sugar-free products and diet soda contains a chemical called excitotoxins. This activates neurons and increase pain sensitivity. Sugar-free foods are usually high in carbs (which convert to sugar) so try to avoid all together.

• Avoid Additives- Food additives increase pain sensitivity such as Monosodium Glutamate (MSG).

• Limit Junk Food- Junk food tears down your immune system, disrupts your sleep, and irritates your muscles. Junk food of course contributes to weight gain which increases the amount of pain.

You may not suffer from fibromyalgia, but you have to take care of yourself so you can avoid this horrible disease. Educating yourself is one of the best ways to be healthy! Stay healthy my friends!

Sources: Health.com, Mercola.com, WebMD.com, National Fibromyalgia Association

Grains: Is the label Whole Wheat really Whole Grain?

In a food study I am involved in currently, we are working to better whole grain and multi-grain food items. So, that is something that is on my mind. I noticed in the midst of the study even those who claim to be health-conscience, didn't know what whole grains they eat or why it was even better for you. So, it appeared to me that it's a prime example of something we are all guilty of. Those individuals just remember putting things in the cart that say phrases such as "whole grains" or "7 grains" or "multi-grain", and in return, they feel better about eating the products due to their claims on the bag. This happens to all of us.

     We get home after a long day and flip the tv on to unwind when a commercial comes on that is showing one of our favorite items. It is now made with whole grains or added fiber or enriched with vitamin D! Wow, is what you're thinking.... as if you're favorite grain item couldn't get better, right?

     We all get sucked into that or even worse we know better, but tend to turn our heads as our hand picks it off the shelf and into the cart. Now, who put that in the cart? Oh well, I mean it's already in there. My typical excuse is well I can go to the gym on the days that I eat it. So, whatever your excuse may be; it's important to know what you're paying extra for exactly because they do charge more for whole grains.

Defining The Terms:

• Whole Grains- Cereal grains that contain bran and germ as well as endosperm.

• Bran- The outer layer of the grain.

• Germ- The integral part of the whole grain.

     Whole grains are generally sprouted. Sprouting is done for the seeds to increase the growth of the plant as well as the nutritional benefits. 

Common Whole Grains:

• Wheat

• Oat

• Barley

• Corn

• Brown Rice

• Rye

• Sprouted Grain

Common Whole Grain Products:

• Whole Wheat Flour

• Whole Wheat Bread

• Whole Wheat Pasta

• Rolled Oats

• Popcorn

     

     When in the super market, watch out for labels that read "Enriched" or "Fortified". These words are code for not whole grain. They are trying to make-up for it by adding vitamins and minerals adding to the processing. We want minimal processing.

Myth: High fiber count does not indicate whole grains.

     Like it was said before in the Skin Care Series, recent studies have shown there are substantial amounts of antioxidants found in the wheat germ so that is another reason to choose whole grains.

     Whole wheat is generally, more expensive due its high oil content. It goes rancid much faster; it complicates the processing, storage, and transporting. 

     The American Association of Cereal Chemists (AACC) determined what is considered correct whole grain labeling for consumers.

"Whole grains shall consist of the intact, ground, cracked, or flaked caryopsis, whose principal anatomical components- the starchy endosperm, germ, and bran are present in the same portions as they exist in the intact caryopsis."

So, below is a list of correct labeling for whole grains approved by the AACC.

AACC approved Whole Grains:

• Wholewheat Bread

• Wholewheat Millie

• Wholewheat Buns

• Wholewheat Macaroni

• Wholewheat Spagetti

• Wholewheat Vermicelli

• Wholewheat Cracked Wheat

• Wholewheat Crushed Wheat

• Wholewheat Flour

• Graham Flour

• Entire Wheat Flour

• Bromated Wheat Flour

• Wheat Durum Flour

• Bulgur

This is a standard list. Flip the package over and check out the label. You can never go wrong with reading the label. You are always welcome to ask questions. I love researching this stuff. So send it my way! Hope this is helpful to your next purchase of whole grains! Happy shopping!