Marilu Henner's Blog, page 146

Backpackin'

For many people this week has been about filling those backpacks and getting all the supplies that each class requires.  Think about picking up a few extras for those who are having financial stress right now.  Those of us who don't have to think about back to school can also fill a back pack and take it to social services.  Stationery items can add up, and for a family in need, especially those in areas who have experienced recent property loss, a helping hand can make a big difference. 

At this time of year there is also a need for non perishable lunch supplies such as peanut butter, snack foods, and juice packs.  Personal care items are also in need; shampoo, toothbrushes, and deodorant.  Get out of the pasta and jarred sauce mindset and think about cotton balls, shower gel and beauty items as well.

Meatless Monday…Best Black Bean Soup!

This recipe is inspired by one submitted to Gourmet magazine by the late Lori Colwin,  author of delightful novels and equally delightful cookbook/memoirs.   This version is THM friendly, hearty and delicious.

BLACK BEAN SOUP

1. Soak 2 cups of dried beans in cold water to cover for 1 hour.  Drain beans.

2. Add 3 cups of vegetable broth, 1 (28 ounce) can of crushed tomatoes and 1 cup of water

3. Add 2 big cloves of garlic chopped fine, 1 minced sweet onion,  and 2-3 small potatoes cut in pieces

4. Cover the pot and cook on low for 3 hours (stirring occasionally) or until beans are cooked through

5. Puree in batches.  (You can puree the entire pot of soup or leave half of the soup with whole beans if you prefer that consistency.  Alternately you can leave the entire amount whole and serve  over rice.)

This is wonderful topped with vegan sour cream and cheddar style dairy free cheese (such as Daiya or Follow Your Heart).  Other toppings might include fresh salsa, chopped sweet onion, or green onions. 

Serve with a green salad and a side of cornbread and this is company worthy !

IN REMEMBRANCE

A Power Weekend

Make your weekend count using a few simple tips and techniques that will set you up for success.

~*~*~*~*~*~*~*~*~*~*~*~*~*~*~

– Get up within an hour or two of your weekday schedule.  Oversleeping can make you sluggish and it will NOT compensate for too little sleep during the week.

– GET MOVING.   Who says that socializing needs to be done over drinks and fried food.   Meet up with friends for a walk, a run, a bike ride, water sports.  Anything that keeps you active.  This isn't just good for your body…it's good for your mind as well. 

– Hit the grocery store at the start of your weekend so that you have healthy food on hand and don't fall back on eating out for every weekend meal.

– Plan your upcoming week.  A dress rehearsal in your mind will help you to enter the week with a plan of action.  Make up a menu ahead of time.  You don't have to be married to it but having a starting point can save you a lot of scrambling later in the week.

– Ask for the "doggie bag" at the start of the meal.  With portion size out of control you might think about eating only half of what's on your plate but how often does THAT happen?  Asking for the take home container at the start of the meal, and putting some aside then, can help your self control.  Added bonus; Monday's lunch is already packed!

– If you're fortunate enough to be in an intimate relationship make time to celebrate it.  A lot of time.  Not a last minute afterthought.  Make lovemaking the main event.  Hot and steamy is good for your cardiovascular system, it boosts immunities, burns calories and helps you get a great night's sleep. 

HIGH PRICE TO PAY

A George Washington University study added up the medical, disability and lost-productivity costs associated with obesity. The researchers came to this conclusion: Being fat costs a ton of money.

The individual cost for being obese is $4,879 a year for women and $2,626 for men. If a woman invested that much every year over a 40-year working career, she'd have more than $1.2 million at retirement, assuming 8% average annual returns. The man would have nearly $700,000.
Obesity carries dramatically higher costs than merely being overweight. The researchers found the annual costs of being overweight are $524 for women and $432 for men. "Overweight" is defined as a body mass index (BMI) between 25 and 29, while those with a BMI of 30 or higher are considered obese.

The researchers didn't capture all the costs of obesity. For example, they didn't factor in the extra airplane seat many people of size have to buy to travel comfortably — or the opportunities to travel they simply skip to avoid the hassle.
Also, the annual costs don't reflect what people actually pay out of pocket. Medical costs make up a big chunk of the total — 66% of weight-related costs for women and 80% for men — but insurance may cover much of the expense.
But obesity is also associated with higher rates of disability, which often leads to lost wages and earlier-than-normal retirements.

 Obese workers had a 76% increase in risk for short-term disability compared with a normal-weight employee, the researchers found. (The risk rose 26% for overweight workers compared with their normal-weight colleagues.) Obese employees were more likely to suffer from long-term disabilities and to retire early. Early retirement results in lost wages and lower retirement benefits for most workers.

~ *~*~*~*~*~*~*~*

Information like this can really confirm that taking charge of your health is not only smart, but fiscally responsible as well.  Read the full article here:

http://money.msn.com/saving-money/what-being-fat-is-costing-you-weston.aspx?gt1=33029

Add Color With Beets

Those of you enrolled in the members area can check out the class recipes for a great beet salad recipe.  If you're not a member (yet) post your own favorite recipe on the public message boards .
Health benefits of beets

Garden-beet is very low in calories (contain only 45 kcal/100 g) and fat; but is very rich in dietary fiber, vitamins and minerals.


The root is rich source of phytochemical compound Glycine betaine. Betaine has the property of lowering homocysteine levels in the blood.  Homocysteine, one of highly toxic metabolite, promotes platelet clot as well as atherosclerotic-plaque formation which is otherwise can be harmful to blood vessels.  High levels of homocystiene in the blood results in the development of coronary heart disease (CHD), stroke and peripheral vascular diseases.
Raw beets are an excellent source of folates; contains about 109 mcg/100 g ( Provides 27% of RDA). However, extensive cooking may significantly depletes its level in food. Folates are necessary for DNA synthesis in the cells. When given during peri-conception period folates can prevent neural tube defects in the baby.
It contains significant amounts of vitamin-C, one of the powerful natural antioxidant which helps body scavenge deleterious free radicals one of the reasons for cancers development.
Beet's green leaves (tops) are an excellent source of carotenoids, flavonoid anti-oxidants and vitamin A; contain these compounds several times more than that of in the roots.Vitamin A is required maintaining healthy mucus membranes and skin and is also essential for vision. Consumption of natural vegetables rich in flavonoids helps to protect from lung and oral cavity cancers.
The root is also rich source of Niacin (vit B-3), Pantothenic acid (vit.B-5), Pyridoxine (vit.B-6) and carotenoids, and minerals such as iron, manganese and magnesium.
In addition, this root veggie indeed has very good levels of potassium. 100 g fresh root has 325 mg of potassium or 7% of daily requirements. Potassium lowers heart rate and regulates metabolism inside the cells by countering detrimental effects of sodium.

Fall Celebrations

Summer may be coming to a close but there's no need to move indoors just yet.  Check out these outdoor festivals with great music (FleetFoxes, Coldplay, Death Cab for Cutie and more) and healthy vegetarian and vegan options on hand.   If you don't happen to live near one of these events, create your own! 

http://www.vegnews.com/web/articles/page.do?pageId=3596&catId=4

MARILU.COM GOES ON LOCATION

Today is the first day of Booty School.  Get in shape with Marilu and Coach Evi in our first ever European class !   The information, recipes, and healthy tips aren't coming from research but from experience .   Our neighobrs across the pond have a lot to share with us and Evi is THERE, living this lifestyle and bringing the European sensibilities into our lives in a way that books and magazines never could.

Class is free with your membership !

Labor Day Party

You can enjoy the party with no damage to your health or your wallet.  In honor of labor day here's an inexpensive and delicious meat free entree. 

BBQ Style Tofu

1 lb firm tofu

1/3 cup ketchup

1/4 cup apple juice

2 Tablespoons apple cider vinegar

2 teaspoons Bragg's liquid aminos

1 teaspoon onion powder

1/2 teaspoon garlic powder

pinch black pepper and/or cayenne pepper

Slice tofu into 6 even pieces and press between two clean dry towels with a weighted cutting board on top.  After 30 minutes pat dry. 

 

Whisk remaining ingredients together and place in a resealable bag, along with the tofu for 1 – 4 hours. 

Bake in the over at 375 for about 35 minutes or grill on skewers over a preheated and oiled grilling rack  for 2 minutes per side.

 

FAN THE FLAMES

Sometimes our light goes out but is blown into flame by another human being. Each of us owes deepest thanks to those who have rekindled this light.

Albert Schweitzer

Who, in your life, has helped you to shine?  Remembering people, past and present, who have helped you move forward is a HEALTHY thing to do.  Indulge in a few minutes of gratitude today.