One thing I love about summer is all my "summer" foods that I eat. I love to eat tuna fish on whole wheat bread (without mayo, don't like mayo) smothered in honey mustard topped with the crunchy lettuce and pickles. I was eating one yesterday and wondered if canned fish was as good for you as fresh fish and this is what I came up with.

Q: I know that eating fish is good for the heart. But fresh fish costs a lot and I can’t get to the grocery store very often. Does eating canned fish help?

A: Canned salmon, tuna, sardines, kippered herring, and other types of fish are pretty much on a par with fresh fish. They give you as much heart-healthy omega-3 fatty acids as fresh fish, and sometimes more. These essential oils help prevent potentially deadly heart rhythms. They also work against inflammation and the formation of blood clots inside arteries. An Italian study published in 2001 found that people who ate fresh or canned fish at least twice a week were 30% less likely to have had heart attacks as those who ate fish less than once a week.

Whenever possible, choose fish packed in water. Since water and oil don’t mix, omega-3 fats remain locked in the fish. When fish is packed in oil, some of the omega-3 fats intermingle with the packing oil and are lost when the oil is drained.

About the only downside of eating canned fish is the extra sodium it contains. You can get more than 300 milligrams of sodium — one-seventh of a healthy daily ration — from three ounces of canned salmon or tuna. Rinsing the fish can help a bit.


Enjoy a tuna fish sandwich once in awhile, its good for you!

Slacker

I have been slacking on this blog, I know. Our life has been crazy between vacations, trying to sell our house, looking for houses, training for the race and many more little tasks each day I have neglected this blog. I have recommited myself to doing a better job of living the healthy lifestyle again and helping all of us that struggle, so here's to trying harder.

Spinach Lasagna Rolls

I made these delicious lasagna rolls lastnight, they were super! It was a lot easier then doing the traditional lasagna. Paisley thought it was fun to eat a "Lasagna burrito.

Mariana Sauce:
3 cans petite diced tomatoes
2 cans tomato sauce
2 TBSP minced garlic
1 TBSP Oregano and Basil
1/2 TBSP Thyme
1 tsp Terragon
dice and saute 1 onion
1/3 cup brown sugar
2 tsp white vinegar
salt and pepper to taste
You can add sausage if you want a meat sauce make sure you cook it before adding it
Combine all the ingredients in your crockpot and simmer all day on Low

Ricotta mixture:
Ricotta cheese (You can use fat free if you are wanting a lower calorie meal)
2 eggs
1 cup parmesan cheese
1/2 cup mozarella cheese
1 tbsp parsley
1 cup of shredded spinach (you can add more if you want more spinach)

Cook your lasagna noodles. Begin by smearing the ricotta mixture all over the noodle and then begin to roll from one end to the next. Place in a 9x13 dish for baking. Top with sauce and cheese. Cook 350 for 25-30 min. Let cool and set up for about 20 min. Enjoy!

Peppers 101

Peppers of all kinds are high in nutrients for our bodies. I have always liked peppers and buy them often. One complaint that I hear often is that people just don't know how to fix them in meals. Often times they would buy one and only eat part making it so they ended up throwing the rest away, so here is a way to buy a few and use every last drop.
I bought 3 green peppers and 3 red peppers and this is what I fixed for 4 days:
Salsa: 1/2 green pepper, 1/2 red pepper, tomatoes, onion, cilantro, limes,jalepenos. Salsa will last in the fridge for a week
Fajitas: 1 green pepper,1 red pepper, 1 onion, shredded chicken with tortillas. top with your homemade salsa and cheese
Sloppy Joes: ground beef, diced green and red peppers, onions, manwich sauce, 1/4 cup bbq sauce
Omlets: eggs, diced green and red peppers, onions, cheese, ham, top with salsa
Taco Soup: Beans, chicken broth, canned corn, diced green and red peppers, onions, diced tomatoes, shredded chicken, green chilis, taco seasoning

There are many more recipes and things you can do with peppers. I use to throw half of the peppers away after using them for one meal but now I have found many ways to fix them. I will post my all time favorite thing to make with peppers when I get my camera working but for now enjoy peppers.

Getting back on track

One of the hardest things for me is getting back on track when returning from vacation. Especially the longer the vacation the harder. It reminds me all again of how important for me consistency is. I am not very good at "starting again." We all know that starting a workout program or the initial change in diet is hard. Humans are creatures of habit and so the easier way is usually the road taken. If you find yourself "starting" again here are a few tips that might help you and remind myself
1. Start slow, if it sounds overwelming to do a hour of exercise start with 20 minutes and work your way up. Usually once you start each week gets a little bit easier making it easier to increase your exercise time.

2. Replace the negative voice and comments that we all make to ourself inside with positive comments that will build you up. We are all struggling in some way and heaven knows there is enough negative around us in the world.

3. If you have to skip a day or "mess up" remember that tomorrow is a new day and recommit yourself again. True failure is when you stop trying.

4. Remind yourself or write it down all the reasons why you should exercise and live a healthy life. Revisit this list often so you can get motivated often.

5. Remember that it is not about being skinny but livng the best life you can live.

GO GREEN

I must admit I don't always do my part of "going green" for the environment but I like to read about tips and things I hadn't thought of that would help. I ran across this article on Oprah's website and thought it was a good reminder of how to eat better and pay attention more to where our food comes from.

If you ask someone where his food comes from, most would probably say, "From the grocery store" or "From a restaurant." In an attempt to discover where our food really comes from, author Michael Pollan researched the origins of four different meals and published his results in the book The Omnivore's Dilemma: A Natural History of Four Meals. Michael talks with Dr. Oz about his book and offers some tips to help you eat better.

From discovering that a meal from McDonald's consists mostly of corn grown in the Midwest—corn-fed beef and chicken, soda made with high-fructose corn syrup and french fries fried in corn oil—to uncovering that grocer Whole Foods's suppliers are mostly large-scale organic farms, not small producers, Michael says he's now better informed when it comes to choosing healthy, environmentally friendly foods.

If you want to eat the freshest, most nutritious food possible, Michael offers this advice:

Steer clear of fast food. "We can't get all of the nutrients we need from processed corn," Michael says. "Even though there is no corn on the menu at McDonald's … all of the carbon in that meal was created by corn plants."

Don't buy foods found in the middle aisles of a supermarket. Michael says most processed foods are found in the middle aisles, and those foods almost always contain fewer nutrients than fresh, perishable foods found on the outer perimeters of the store.

Get out of the supermarket. Try buying foods at farmers' markets or through community-supported agriculture programs. "You are participating in a local, short food chain with usually sustainable farmers," he says. "[They are] picking food when it is fresh, which is when it is at the peak of not only its taste value, but its nutritional value."

Pay attention to what your food eats. Buying meat from grass-fed cows or wild-caught fish is more nutritious than their corn-fed counterparts, Michael says.

Learn how to cook. "We really need to take back control of our food, and that is going to mean cooking more, but I'm also going to argue that cooking is not as hard as many of us make it out to be," he says.

"Eat food. Not too much. Mostly plants." This is one of Michael's mottos. "If you do that, you are going to be all right," Michael says.

Healthy Salsa

I love salsa but better yet homemade salsa. When you buy the salsa in the store it is loaded with sodium. I love chunky salsa, fruit salsa, any kind pretty much but this recipe is a semi chunky consistency when finished. I usually make it every two weeks and then use it in my various meals. It goes great with eggs for breakfast, veggie fajita for lunch, and fresh fish for dinner. I think it even tastes great with a spoon!
1 lime (cut in half and squeezed for the juice)
1/2 yellow onion (cut into pieces)
2 tomatillos (peel paper off and slice for baking)
4-5 medium tomatoes
1 jalepeno pepper cut and seeded
1 heaping TBSP minced garlic or fresh if you can stand to peel the paper off
1 tsp cumin
1 cup cilantro (this can vary according to how much you like cilantro)
Salt and pepper to taste ( I use about a tsp of each)

Cut the tomatoes, tomatillos and jalepeno into slices to lay on a tin foil cookie sheet. Bake at 375 for 10 minutes then switch to Broil HI for 5-8 mintues or until tops are black. Meanwhile mix the rest of ingredients in a blender or mini chopper. Add the tomatoes, tomtillos and jalepeno, blend well. Salsa will be warm so chill in a tight container overnight.