Chris Pedersen's Blog, page 15

Wisdom Wednesday

Tip:
It's summer time. July 4th festivities. Time for grilling veggies. I found a great recipe in The Costco Connection for vegetable seasoning—perfect for any cooked veggies whether roasting in the toaster oven or grilling on the BBQ.

Vegetable Seasoning
1 tsp dried basil
1 tsp dried tarragon
1 tsp dried chives
1 tsp dried marjoram
1 tsp dried parsley
1/2 tsp dried rosemary
1/2 tsp dired thyme

Makes 2 Tbsp, enough to season 8 servings of vegetables. Make a larger batch and store it in a used, clean spice jar to have on hand for the next time.

Tip:It's summer time. July 4th festivities. Time for gril...

Tip:
It's summer time. July 4th festivities. Time for grilling veggies. I found a great recipe in The Costco Connection for vegetable seasoning—perfect for any cooked veggies whether roasting in the toaster oven or grilling on the BBQ.

Vegetable Seasoning
1 tsp dried basil
1 tsp dried tarragon
1 tsp dried chives
1 tsp dried marjoram
1 tsp dried parsley
1/2 tsp dried rosemary
1/2 tsp dired thyme

Makes 2 Tbsp, enough to season 8 servings of vegetables. Make a larger batch and store it in a used, clean spice jar to have on hand for the next time.

4 Roots to Optimum Wellness

root n. 1 Part of a plant that provides support, draws water and nourishment, and stores food. 2 Source of action. 3 An essential part.
Let's review what I've addressed in separate blog posts about how to achieve optimum wellness. I believe there are four essential parts to being healthy. I call them roots. If you make healthy choices in each root area, you will achieve optimum wellness—feeling supported, watered, nourished and full of energy.

The four roots of optimum wellness are diet, exercise, sleep and attitude.

Root One: Diet
It is not a coincidence that disease is on the increase at the same time our diets consist of more artificial and sugar-ladden ingredients, meats and dairy laced with antibiotics and hormones. Cancer has now become the number one killer. And, its a big money maker for the health and pharmaceutical industries.
Here's a list of things to avoid in foods:
Hydrogenated or partially hydrogenated oils (aka trans fats)High fructose corn syrupArtificial colors, preservatives, flavors and sweetenersMeats given/fed antibiotics, growth hormones or animal by-productsBleached or bromated flourIrradiated or genetically modified food The way to get healthy and stay healthy comes down to diet. I know there are plenty of things in the environment that are cancer-causing that we can't control, but diet is a big thing that we can. I hear people say, "I can't help it, I have bad genes. Uncle Harry, my sister and both my mom and dad had cancer." Well... change what you eat and you can change your genetics. Yes you can! You can turn on the genes that protect you from cancer and shut down those that cause cancer.
So stop putting junk in your body and eat more veggies. Keep it simple.
[Picture: Roasted wild-caught salmon with crushed pistachios and roasted asparagus with green onions and red peppers]
Root Two: Exercise
I know, we all love to hate exercise. Well... not everyone. Some people just plain love it! I exercise (not really loving it) because it gives me more energy and makes me feel good. The benefits of exercise are numerous—here are just seven.

Exercise can be fun! Regular exercise at something we may not like can be a bonus when we do something requiring energy. For example, my husband and I went to Yosemite National Park for a day and took our bikes. In spite of the traffic gridlock, we rode around the valley on our bikes to see the spectacular waterfalls.

Because we're fit, it was not a strenuous endeavor. We enjoyed the ride and never suffered any soreness. Well... maybe a little in the behind...TMI. Plus, we chocked up an extra day of exercise if anybody's counting. Sure beats driving in circles and trying to view waterfalls through the sunroof.
Root Three: Sleep
Sleep is a very important part of a healthy life. In our fast-paced life, downing mochas and red bulls to stay alert is the norm. Energy drinks are used to prop us up instead of getting good sleep. Our bodies need sleep to regenerate—its a natural and essential part of being healthy.

Researchers say lack of sleep can double the risk of cardiovascular disease, but so can too much sleep. A significant shortage of sleep can cause mental, emotional and physical fatigue. It diminishes a person's ability to perform high-level cognitive functions and leads to many deaths from accidents.

If getting to sleep is a problem than try these tips for preparing yourself for sleep.

Root Four: Attitude
Many people who have/had cancer can point to a stressful time previous to their cancer diagnosis. Yes, stress can fuel cancer and other unhealthy conditions. Its all about how we react to the stress and, believe me, its not easy.

Stress has been an ever present situation in our lives these last few years—not just because of my continual vigil to maintain a plant-rich diet to avoid the genetic condition looming over me, but the economy has not been kind to us. My most recent colonoscopy showed more affects of that stress—13 benign polyps. I'l rest on the word benign.

I am blessed that my hubby is my best friend and we talk often about what stresses us. It provides a healthy way to get it out and let it go. He also dispenses some sweet empathy, hugs and understanding. I, of course, reciprocate. All really healthy in perking up attitude. Its important to talk out your stress with someone who will support you unconditionally—be it a spouse, friend or a therapist.

Besides processing or talking out your stuff with a trusted person here are six tips to keep your attitude healthy.

Diet, exercise, sleep and attitude. As you begin to get your diet adjusted to healthier eating, you'll find you have the energy to exercise, you sleep better and your attitude improves. Funny how that works.

What challenges do you face to the roots of optimum wellness? Scroll down and leave a comment.

Wisdom Wednesday

Tip:
I always make a large amount of brown rice when I make it because it takes so long to cook (55 minutes) compared to my other whole grains of choice—quinoa, millet, steel-cut oatmeal and faro (15 minutes). Then I have leftover rice to use in another recipe. Like this Brown Rice & Roasted Vegetable Salad.

Brown Rice & Roasted Vegetable Salad

Recently I attended the regional Society of Children's Book Writers & Illustrators (SCBWI) conference. When registering for the conference, I was able to choose vegan as my choice for lunch. Yippy! I appreciate that the conference organizers always think of the growing number of vegetarians and vegans in our community of children's writers. Usually the only choice available for me is vegetarian, which means there is cheese I remove before eating.

The vegan lunch I received was a mixture of brown rice and various roasted veggies with a yummy light dressing. Delicious! I kept thinking, I must try to duplicate this and pass it on to you—my faithful readers. And so here it is...

The salad I had at the conference contained green beans, zucchini, yellow squash and bell peppers. I added asparagus and carrots to my salad (shown in the pictures). You can add (and subtract) any veggies you want. Make it sing with what you love.
You will not need all the dressing you make for this, but it's perfect to use on other salads you make later.

Brown Rice & Roasted Vegetable Salad
from Chris Pedersen
yield 6 servings category Saladcuisine Healthy Vegan
ingredients2 C veggies (bell peppers, asparagus, green beans, zucchini, carrots, etc.), chopped
1 Tbsp extra virgin olive oil
salt & pepper to taste
2 C cooked brown riceDressing:
1/4 C apple cider vinegar
1/4 extra virgin olive oil
1/2 tsp balsamic vinegar
1 tsp raw honey or cranberry concentrate (Trader Joe's)
directions1. Pre-heat oven (I use a toaster oven) to 400°.
2. Combine the dressing ingredients in a small glass bottle with a cap; shake to mix.
3. Add chopped veggies to zip-loc bag with olive oil and seasoning. Zip closed and massage bag to coat veggies. Spread veggies in single layer on baking sheet and roast until lightly browned (about 20 minutes).
4. Cool veggies in refrigerator.
5. Once veggies are cool, combine with rice. Shake dressing and pour on rice/veggie mixture. Stir and serve.
I took this salad to a potluck wine-tasting event at some friends. It disappeared! Everybody loves healthy.

What did you take to your last potluck event?

The EWG Shopping Guide to Pesticides in Produce

The Environmental Working Group (EWG) is the nation's most effective environmental health research and advocacy organization. They conduct original, game-changing research that inspires people to take action to protect their health and the environment.

I've been getting their newsletter in my email inbox for some time now. You may have heard of their work when someone mentions the Dirty Dozen—the 12 dirtiest fruits and vegetables as far as pesticide residue. They test produce every year and deliver a report of the top 12 dirtiest and the 15 cleanest fruits and vegetables.
What Should You Do with this Report?
Take the EWG information seriously—the Dirty Dozen are loaded with pesticide residue. Do you want to eat bug and weed killer? I didn't think so. To avoid that poison in your system, use the Dirty Dozen list to decide which fruits and vegetables you should buy organic that you might normally buy conventionally grown.

The EWG's latest report was released in April. It shows apples on the top of the list again followed by strawberries and grapes. With pediatric organizations citing research that shows pesticides are linked to more childhood cancers, lower cognitive function and behavioral issues, parents should take note and either avoid the fruits and vegetables considered dirty. Instead buy organic.

Dirty Dozen(TM):

ApplesStrawberriesGrapesCeleryPeachesSpinachSweet Bell PeppersNectarines - importedCucumbersCherry TomatoesSnap Peas - importedPotatoesHot PeppersKale/Collard Greens
The Good News in the Report
If you don't want to eat all organic produce due to the higher cost, the Clean Fifteen on the EWG's list are the cleanest fruits and vegetables found to have the least amount of pesticide residue.

The complete list, from dirtiest (listed on top) to cleanest, of tested fruits and vegetables will help you make the best choice when purchasing produce for your family.

Clean Fifteen (TM):

AvocadoSweet CornPineappleCabbageSweet Peas - frozenOnionsAsparagusMangoesPapayasKiwiEggplantGrapefruitCantaloupeCauliflowerSweet Potatoes
What has been your process for choosing produce to eat?

U-Pick Blueberries

I love summer. Nothing like getting locally grown fruits and vegetables out of my own garden, from the farmers market or from a local small farm. This week, less than 5 miles from my home, a small blueberry farm opened for picking. We showed up about noon to Once in a Blue Moon Berries. Mike, the steely blue-eyed owner of this gentlemen's farm, chatted with us out in the field while picking berries—dropping the blue beauties into our collection buckets.

Mike and Janet Suttles take great pride in their little farm, which produces three types of blueberries, including sweet  Baby Blues. They use only sustainable methods to nourish and pamper their prized berries—picking weeds by hand and treating with organic products.

Those berries looked happy and healthy.

You can find Once in a Blue Moon Berries on a bucolic country road south of the American River in El Dorado Hills, California.

Open Now Through June9am - 4pmWednesday - SundayOnce in a Blue Moon Berries1820 Arroyo Vista WayEl Dorado Hills, CA

916-600-8962

The Suttles encourage you to call for arranging a special time for your group. Bring a picnic and enjoy yourself.
To keep the berries at their freshest, don't wash until you're ready to eat. If you plan on freezing them, carefully wash them (use a gentle fruit/vegetable spray or vinegar and water), then spread them out on paper towels to dry thoroughly before putting them in the freezer.  Blueberries are very good for you—high in antioxidants, with significantly higher levels found in those grown organically. You'll be happy to know that freezing will not affect the nutrients of the berry. They are indigenous to North America and were consumed by native Americans for centuries. 
Most recently, blueberries were found to help memory. For those watching their Glycemic Index (GI), blueberries are low on the scale, making them a good choice when trying to reduce sugar in the diet.

Feeling blue? Then go for a pick-me-up and pick some blueberries. Search for U-Pick farms close to you.

Do you like to pick your own berries and fruit? What types of fruit have you picked from a small farm?

Red Potato, Green Beans & Cauliflower Salad

Except for the orange color from the carrots, this salad could be called the Italian Salad. Green, white and red like the Italian flag.
After all, Italians are in with chopped veggie salads. They call them Antipasto—meaning "before the meal" or the traditional first course. On special occasions the antipasto includes sliced, cured meats. Of course, olives are always included.
This salad would be wonderful served with a small bowl of olives to toss in the mix.

Red Potato, Green Bean & Cauliflower Salad
from PCRMyield 6 1-cup servings
category Saladcuisine Vegan, Vegetarian
ingredients1 red potato, diced1 carrot, sliced1 C green beans1 C cauliflower florets1 small red bell pepper, seeded and diced2 Tbsp finley chopped fresh parsley2 Tbsp balsamic vinegar1 Tbsp rice vinegar1 Tbsp olive oil1 Tbsp fresh lemon juice1 tsp of cranberry or apple juice concentrate2 cloves of garlic, minced1 tsp dijon mustard1/4 tsp seal salt1/4 tsp pepper
directions1. Steam carrot and potato until barely tender (about 10 minutes). Place in bowl.2. Steam green beans and caulifower until barely tender (about 7-8 minutes). Add to bowl.3. Add bell pepper and parsley to bowl.4. In a small bowl, whisk together remaining ingredients. Pour over vegetables and toss to mix.5. Serve immediately or chill before serving.

What's your favorite antipasto ingredients?

Wisdom Wednesday

Tip:
Check out a new site for step-by-step How-To instructions on doing, creating, making or fixing things. From How to Unclog Your Bathroom Drain to How to Change the Battery on Your Prius and everything in-between. The site is called StepTap and will surely be a winner. Search for something you might want to learn OR add your own How-To steptap list. Use photos and/or videos to create the steps of a project you want to share with the world.

How to Prepare Roasted Vegetables is my contribution to the Steplists on StepTap.

Grilled Yellow Gazpacho & Shrimp

Get ready to fire up the grill as the warm weather approaches and Memorial Day is on the horizon.

For a fresh take on gazpacho, try this recipe. It's simple and quick—needing a hot BBQ and blender to execute.

Grilled Yellow Gazpacho & Shrimp
from Raleys.comyield 4 servings
category Main Coursecuisine Seafood
ingredients2 large yellow heirloom tomatoes1 yellow bell pepper, stemmed and seeded1 jalapeno pepper, stemmed and seeded2 (1/2-inch think) slices onion3/4 C peeled diced cucumber1/4 C fresh cilantro leaves3 Tbsp slivered almonds, toasted2 Tbsp olive oil2 Tbsp sherry vinegar1/2 tsp sea salt or to taste1 clove garlic, minced16 wild Texas Gulf shrimp, peeled and deveined1 Tbsp olive oil1 tsp smoked paprikasea salt to taste
directions1. Grill tomatoes, pepper and onion (turning occasionally) over medium-high heat on a well-oiled grill for 5 minutes or until nicely charred.2. Place in a blender or food processor with next 7 ingredients up to garlic. Blend until fine. Chill for several hours.3. Toss shrimp with olive oil, smoked paprika and salt.4. Place cooled soup in a glass bowl or stemmed glass and top with shrimp. Serve.

Make some Potato-Less Potato Salad and you are rockin' a backyard gathering for friends and family. Just need to up the serving size for the Gazpacho & Shrimp and assign someone to bring some baskets of fresh strawberries.

What is your favorite side dish for a backyard gathering?