Power Protein Shake

Food is what fuels our bodies and allows us to live rich and full lives.  Food can be nostalgic, romantic, lavish, simple, and so much more.  For some, however, food has become a narcotic.  And while I have written about this in a couple of my previous posts, it is becoming a bigger and more public issue, with our current generation of children being pegged as the 'first generation in decades to have a life expectancy shorter than their parents' because of the morbidity-mortality associated with childhood obesity.

Michael Pollan (who wrote about the epidemic in his book, In Defense of Food), David Kessler (who also wrote about the misgivings of the food industry in his book, The End of Overeating) and now Jamie Oliver (with his new show, Food Revolution) are all spreading the word about finding our way back to healthful nutritious food...and I am right there behind them in my micro-corner of the world teaching others how to easily cook healthful meals so that we all find our way back to eating well.  

For one of the simplest and best tasting treats (you will swear you are drinking a milkshake!) try my Power Protein Shake for breakfast, a snack, or to help stay on track with your diet and fitness goals.  The whey protein in it has been shown to help with fat loss and muscle maintenance, which is essential since muscle is what helps us burn more calories when we are still. 

Power Protein Shake

• 1 ripe banana
• 2 scoops whey protein powder (I like chocolate Designer Whey: http://www.designerwhey.com/)
• a sprinkle of cinnamon
• 1 cup almond milk or soy milk or regular skim milk
• 1 cup water

1. In blender, mix all ingredients and enjoy!

Mediterranean Tuna Salad

For Qs, comments, stories, please email me at lunchladycynthia@gmail.com

My food of the moment is FISH. From sushi to grilled to baked to canned, fish is such an amazing food.  Not only is it one of the lowest calorie foods that is packed with protein, but certain fish have been linked to improving mood (salmon and tuna), cardiovascular health (just about all fish, but especially salmon), and even fat burning and weight loss (cod).  After giving up any last traces of chicken or poultry in my diet, I am loving fish as a great source of lean protein, which helps keep your metabolism burning....and I find that my body is thanking me for my renewed love of fish via thicker hair and better appetite control among other health benefits.  Try eating fish 2-3 times/week for 2 months or more for body-changing benefits.  

This is my (small, and not last) homage to FISH!

Mediterranean Tuna Salad

• 1 can tuna (I tend to use alabacore, in water, no sodium from whole foods: www.wholefoodsmarket.com)
• 2T Caesar dressing (I like Ken's Lite Caesar: http://www.kensfoods.com/kf/products/productView.servlet?consumerProductId=8&productCategoryId=&productFlavorId=8)
• 2 sprigs cilantro, chopped
• 1 slice red onion, chopped
• 2T feta cheese
• 4 Kalamata olives, chopped
• garlic powder to taste
• salt to taste

1. Mix tuna with caesar dressing and allow tuna to absorb the flavor of the dressing

2. Mix the rest of ingredients with the tuna and season with salt and garlic powder. Eat and enjoy!

Mango-cado Summer Salmon

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I just returned from a business trip to Chicago.  The weather was gorgeous as I strolled along Lakeshore Drive and the Magnificent Mile. Not to mention that Chicago is one of my favorite cities - not only does it look like it benefits from personal maid service (and I mean I would be willing to eat a bite of my favorite food off the streets, obeying the '5-second rule') but it is also one of the friendliest and kindest cities.  Although I was not born anywhere near the midwest nor did I grow up there for any extended period of time, Chicago always feels like home to me.

Upon returning to my current home in Philly, I was greeted by more beautiful weather.  And although Philly has not felt like home to me - even though I have been here for almost 7 years now - I could not complain about the 70-degree weather, nearly cloudless sky, birds singing and geese mating - spring has come and summer is soon behind it.

I was inspired by the last few days of sun, happiness, and warmth which leads me to my newest recipe, Mango-cado Summer Salmon.  It is high in omega-3s from the salmon, which have been shown to have a positive impact on mood, and is rich in fiber and fat-fighting nutrients from the peas, and blend of mango and avocado.  This salad makes 'dieting' easy and makes eating well and healthy a no-brainer.  For anyone trying to get in shape for summer, this salad will help you reach your fitness goals with the right amount of protein, carbs, and fats to keep you satisfied without the calories.

Mango-cado Summer Salmon

• ~3-4 oz salmon, marinated in ~4T lite soy sauce, 1 T brown sugar, 1 T crushed garlic
• 2/3 c peas, steamed and then cooled to room temp
• 1/4 mango, cubed (or buy frozen, as there are some great options from whole foods: www.wholefoodsmarket.com)
• 1/2 avocado, sliced and cubed
• 1/2 cup brown rice
• 2 green onions, sliced
• 4 springs cilantro, chopped
• 3T balsamic vinaigrette dressing
• 2T orange juice 

1. Marinate salmon as indicated above for about 30 min at room temperature, or in the fridge for up to 12 hours (this is the option I tend to choose since I am always traveling for work and live alone...).  When it is done marinating, cook it for 20 min at 350 degrees.

2. Prepare brown rice as indicated on the package.  Once rice is cooked, set aside 1/2 c and allow it reach room temperature

3. Mix peas, green onions, avocado, mango, cilantro, and rice.  Add the balsamic vinaigrette and orange juice and mix.  

4. When salmon is done cooking, allow it to cool a bit (or let it reach room temperature).  Add it to the salad and enjoy!

Roasted Vegetable Medley, Reclaiming my Life part 4

For comments, Qs, stories, email me at lunchladycynthia@gmail.com

I spent an amazing Friday afternoon, lunching with one of best guy friends, whom I will call "Z." Z and I work at the same place and began our tenure at our company around the same time.  Z is such an amazingly warm, compassionate, friendly, kind person that is always uplifts me to be around him.  The best thing about Z is that no matter much time goes by, we can always connect back to where we left off.  Over lunch we discussed everything from my blog, to my end of chasing after life, to his marriage, to his bachelor party and tata bars.  Z is someone that I would want on my life boat if I was ever forced to row with a bunch of people to a deserted island and survive (and yes, these are the ways in which I prioritize who is in the circle and who is out...).  

Not only did Z help to re-center me this past week but the weekend before that I met with one of my best friends from college, whom I will call "I." "I" is also such an amazing person - she weathered molecular and cell bio with me at UConn, as well as relationships, divorce, and more.  "I" is always and will forever be one of my most cherished friends because I am the authentic "Cynthia" when I am with her.  

My friendships with Z and I remind me of summer - being with friends, grilling in the backyard, lazy afternoons spent enjoying our beer buzz...and each other's company ;-)

With that, I bring you the easiest eating well roasted vegetable medley which is reminiscent of grilled summer veggies:

Roasted Vegetable Medley

• 1 eggplant, sliced into 1/2 in pieces
• 1 squash, sliced into 1/2 in pieces
• 4T olive oil
• salt (for flavor)
• oregano (for flavor)
• crushed red pepper (for flavor)
• ~1T balsamic vinegar
• (optional) brown rice (~1 cup for one person)

1. If cooking brown rice, prepare according to directions

2. Preheat oven to 450 deg

3. While oven is heating up, take sliced eggplant and squash and put into bowl.  Coat with the olive oil, salt, oregano, and crushed red pepper and sprinkle over veggies and oil mixing around and sprinkling some more.

4. In pan coated with foil, place veggies in it.  When oven is ready, put veggies in oven and bake for 30 min or until edges of veggies are brown.

5. When ready to eat, take 1/2 c brown rice in bowl, and take a few slices of roasted veggies to put atop the rice.  Add the balsamic vinegar and additional spices as needed.  Eat and enjoy as a preview of summer...

Health benefits

• eggplant - a starchier veggie that has been shown to help fight fat; its color is also chock full of phytonutrients which can help boost metabolic processes including those involved in calorie burning
• squash -its yellow color makes it rich in Vitamin C which may help boost immunity as well as boost fat burn in certain metabolic processes
• brown rice - whole grains have been shown to help people lose weight and keep it off (compared with those who did not eat any whole grains) making brown rice important for weight control

Reclaiming  My Life Part 4 - Social Changes

This part of my 2010 resolution was about really prioritizing friends and family that make me feel like the best version of yourself.  Acquaintances are a dime a dozen but good friends can get you through those moments that make you question who you are and why you are here.

In 2010, I decided to get rid of 'toxic' friends or 'side dish' friends...those people that suck the energy from you and/or those friends that you think you want to spend time with but once you hang with them make you wish you were laying on your couch watching tv instead.  Studies have shown that positive social interactions have a corresponding positive effect on health, wellness, and morbidity; whereas toxic relationships have the opposite effect, and people have higher morbidity rates as a result, meaning they get sick more often and are more depressed.

If we give our energy to people that do not reciprocate the social buzz that you get from being with them and that do not make you feel like the best version of yourself, then why are they your friends?  Most days, I barely have time or energy to think about what I want for dinner...so, I decided to slowly remove myself from some of these unhealthy relationships to ensure that I am living my best life.  And my wish for you is that you do the same...

Sweet Caribbean Seitan

For comments, Qs, or stories, email me at LunchLadyCynthia@gmail.com...I would LOVE to hear from you!

We finally have some sun and warmth here in PA and it feels amazing after the winter of hibernation that we have had.  As spring and summer are fast approaching, I have been inspired by the flavors of the Caribbean.  Isn't it amazing what a little sunshine can inspire in us?  Happy thoughts of days at the beach, laughing with friends and family, bikes rides on trails or the boardwalk, and just enjoying life.

My latest trip to Jamaica as well as the recent dose of rays that we have had in PA brought back thoughts of delicious, fresh Caribbean food.  With that, try my Sweet Caribbean Seitan that is packed with protein, fiber, and other wonderful nutrients...you won't believe how eating well can be so healthy....

Sweet Caribbean Seitan

• 4-5 strips of seitan, cut and sliced (whole foods has some great versions of seitan: http://www.wholefoodsmarket.com/)
• 1/2 cup cubed mango (you can get this frozen in your freezer aisle, which is what I do to make life a little easier!)
• 1/4 cup black beans
• 1/4 cup brown rice, cooked
• 1/4 avocado, sliced
• 4 spring cilantro, chopped
• 1 slice red onion, chopped
• 1 cup spinach
• ~ 1t jerk seasoning
• ~3 T BBQ sauce (your choice! try for low sugar, low calorie)
• 2 T olive oil

1. Prepare brown rice as described.

2. While rice is cooking or after it is done cooking, put olive oil in pan on high heat and add seitan immediately.  Add jerk seasoning and allow to cook.  When seitan begins to sizzle, add the spinach and cook until spinach is of desired consistency.  You may add more jerk seasoning to the spinach while it is cooking to intensify the flavor. Set aside and let cool for a bit.

3. In bowl, combine beans, cooked rice, avocado, mango, cilantro, red onion.  Add the BBQ sauce and mix.

4. Add seitan-spinach mix to the above and mix some more.  Eat and enjoy!

Health benefits:

• seitan - a very lean, healthy, non-meat protein product (aka, wheat meat) that is high in protein and fiber and has a great meaty texture to satisfy the meat-atarians in your life
• spinach - you know the drill...
• mango - high in fiber, Vit A and C, potassium all of which have been linked to fat burning...now who wouldn't want that
• black beans - high in fiber and protein which can help you maintain a healthy weight and burn calories to lose weight
• avocado - a MUFA (monounsaturated fatty acid) which can help keep you satisfied as well as burn belly fat
• cilantro - linked to easing digestion as well as various other health benefits
• onion - contains quercetin which helps cells repair themselves from damage and can help with exercise endurance/performance

Soy-Ginger Tempeh

 

  

For questions, comments, stories, contact me at lunchladycynthia@gmail.com

I tend to be a monoeater.  A monoeater is someone who favors one type of food over an extended period of time.  While I like diversity, I find that if I have too many food options, I become overwhelmed and feel like I have to eat everything at once so that it doesn't rot in my fridge (being single makes buying food challenging at times because social events and outings mean that meals made at home can be inconsistent...and I hate wasting food, esp when there are people in crisis).  As a result, I find that I eat better and cook better when I limit myself to 3-4 meal types per week.  This limits what I have to think about buying for groceries as well as allows me to prepare my food during the weekend in batches and then just grab and go for work.

If you haven't tried mono-eating, give it a go.  Variety can be great but mono-eating is simple and makes you appreciate the flavors in each dish at different meals, experiencing flavors differently depending on what side dishes you might be eating or even what emotions you might be feeling. 

Right now, my food of the moment is TEMPEH and SPINACH.  Here is my recipe for soy-ginger tempeh:

Soy Ginger Tempeh Salad

• 1/2 package tempeh, cubed (I like: http://www.foodservicedirect.com/product.cfm/p/170786/Light-Life-Foods-Organic-Flax-Seed-Tempeh-8-Ounce.htm)
• 2 cups spinach
• 1t crushed garlic
• 1T olive oil
• 4T light soy sauce
• 1t fresh grated ginger
• garlic powder
• 1/2 c peas
• 1/2 c corn
• 3 sprigs chopped cilantro
• 1 slice red onion, chopped
• 3T ginger soy dressing

1. Take cubed tempeh and put into bowl with soy sauce, ginger, and sprinkle of garlic powder.  Marinate at room temperature for 30 min.
2. While tempeh is marinating, steam peas and corn in microwave, then let cool.  Also, chop the cilantro and onion and set aside.

3.When tempeh is done marinating....On stove, heat olive oil with garlic and let sizzle.  Add tempeh and spinach and cook until tempeh browns around edges.  Transfer to bowl and let cool.

4. Combine cooled spinach, tempeh with corn, peas, onion, cilantro.  Mix.  Add dressing.  Enjoy!

Health benefits:

• tempeh - a meat substitute that is high in protein and fiber so it fills you up on less calories than meat
• spinach - do I need to revisit this wonder-food? I didn't think so...
• garlic - may help lower cholesterol and is a powerful antioxidant, helping to repair cells
• ginger - a great spice that aids in digestion and may boost immunity, among other star qualities
• peas - high in fiber and low cal, so you fill up on just a small amount
• cilantro - also may aid in digestion, like ginger
• onion - contains quercetin, which recent research has shown may help boost exercise performance, and inulin, a special type of fiber that helps regulate insulin so your satiety is steady during the day

My Big Fat Greek Tempeh

 

 

 For comments, Qs, and to share stories, please contact me at LunchLadyCynthia@gmail.com

I had a revelation last weekend: I don't want to chase anymore.  In life, that is.  I mean, yes, of course there will be things that I need to work for in order to get (a promotion at work, for ex.) but overall I have come to a place of calm and contentedness where I don't want to chase after anything anymore.  Men included.  Status.  Material things.  I have been chasing after getting myself to a comfortable place professionally and I did it and (since my divorce) have been chasing after finding someone that I want to build a life with (well, that doesn't seem to be going as well as my professional path..) but I am exhausted by all the chasing that I seem to have been doing.  I'm done.

In chasing, you never get to enjoy the moment and cherish the people that you are with, or be present with what you are truly feeling and thinking.  It feels good to not be chasing anymore.  I feel liberated...like take my bra off and swing it around liberated.  If great things and people come my way - fantastic.  If not, I have so much life to live.  Why waste it wondering about the unknowns when I can just live through it peacefully?

My new mind set seems to be very European - Italian, Spanish, Greek.  You know...enjoy the moment...slow down...savor the people and flavors of life.  With that, I offer to my friends and fans My Big Fat Greek Tempeh:

My Big Fat Greek Tempeh

• ~3 cups spinach
• 1/2 package organic tempeh (I like: http://www.foodservicedirect.com/product.cfm/p/170786/Light-Life-Foods-Organic-Flax-Seed-Tempeh-8-Ounce.htm)
• ~1t crushed garlic
• ~1 T olive oil
• 1/4 cup hummus (I like: http://www.facebook.com/pages/Bobbis-Hummus/74690601576?v=info)
• 2T feta cheese

1. Saute olive oil with crushed garlic and tempeh on medium heat until tempeh browns around the edges.  Add in spinach until spinach wilts or is of desired consistency.

2. In bowl, put hummus and feta cheese together.

3. Add tempeh and spinach to hummus and feta.

4. enjoy!

Health benefits:

• spinach - high in B vitamins, fiber, and other vitamins and antioxidants which help fight disease and repair cell damage
• olive oil - a MUFA (monounsaturated fatty acid) which has been shown to help reduce belly fat and maintain satiety
• garlic - another anitoxidant which can help repair cells and is has been shown to help lower cholesterol
• tempeh - a form of tofu that is low in calories, high in fiber and protein and thus a great meat substitute which can help with weight loss
• hummus - pureed chickpeas so it is high in fiber and protein to help keep you fuller, longer...need I say more?