Perfect Popcorn

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By Lockerz

By:  Maria



I know what you are thinking; "A post on popcorn?! How difficult can it be to pop popcorn??"

Why would anyone do anything else except buy microwave popcorn, unwrap the plastic wrap, throw it in the microwave, close the door and press the popcorn button?

Popcorn is popcorn, comes from the same kernel of corn....right?

I already know most of you are smarter than that.  Read the ingredients on the box to learn exactly what you're eating besides just that kernel of corn. 

I won't go into the nitty gritty details of ALL additives, preservatives and chemicals put into these convenient little packages, but I do have to mention just a couple (you know me...).

Diacetyl:  a chemical that gives that aromatic and tasty buttery smell - which has been causing lung problems for factory workers at popcorn plants for years.

Perfluorooctanoic Acid (PFOA):  a coating in the popcorn bags that is known to cause cancer/lung problems.

Convenient? Yes.

At the risk of your health? No.

Making homemade popcorn is not only a healthier alternative, it's also economical!  Compare a bag of corn kernels to a box of microwave popcorn and the amount of servings you get.  Easy on the wallet and your health! You can use your a regular stock pot, but we purchased a Whirley Popcorn Popper a few years ago and this thing gets used like crazy by my kids and their friends (these can easily be found online).

So easy, even young children can use it. 

Perfect Popcorn

1-3 tblsp organic coconut oil (you can use olive, but flavor is richer with coconut)

1/3 c organic popcorn

Sea salt (I use Alea Hawaiian sea salt or Alderwood Smoked salt with AMAZING results - both can be found at Caputo's Market & Deli in SLC)

1. Put oil and popcorn into the popper over medium heat.
2. Turn crank slowly at first and then quickly once the popping starts.
3. Stop cranking when no more popping is heard.
4. Pour into a large bowl, season with your choice of salt or seasoning.
5. Eat.

That’s it! I like to use 2 tbsp oil for most of our batches. Plain popcorn has a fairly high glycemic load so adding the extra fat tempers that a bit. My coconut oil has a lovely flavor and sometimes I will use 3 tbsp, but the resulting product might seem a bit heavy to you - play around with it.  Coconut oil is very stable when heated (i.e., won't oxidize like olive oil), which is why I highly recommend using it when you're cooking - anything.

Try your hand at adding other seasonings to your freshly popped corn - the possibilities are endless!

Fundamental Dietary Keys To Weight Loss

By:  Maria



Obesity rates continue to climb across the country.  Even more sobering; according to the 2011 annual Obesity Report, not one US state showed a decrease in obesity rates!

While many people do not take this statistic seriously and only consider obesity and/or being overweight as an aesthetic issue; the reality is far from that.  The rising rates in obesity contribute to increased rates of serious diseases - most end up being life threatening.

There are some important priorities that everyone should consider implementing into their lives if weight loss and optimal health is an important concern.

Fat doesn't make you fat, carbohydrates make you fat.

There are some significant misconceptions that need to be changed in order to scratch the surface in this country's weight issues.  One of the big ones is that fat makes you fat.

The hormone that controls fat is insulin; and how much insulin do you secrete in response to a fat-laden meal? ZILCH, ZERO, NADA!

So when is insulin secreted??  Insulin is secreted in response to sugar, i.e. carbohydrates, NOT fat. Eat more carbohydrates, in particular refined carbohydrates, and your body quickly converts them into sugar, which will then trigger an insulin surge, and your body will store more fat. This also creates a cycle of other health problems.
Fat is not the enemy.

 

Mainstream health "experts" continue to insist that sugar is ok "in moderation" and that a consumption of all grains (which, btw, are converted to sugar in your body), is essential in a healthy diet.  What they don't take into consideration (besides the fact that you get ALL and MORE nutritional benefit from vegetables without the insulin issues you get from grains), is that sugar is the #1 source of calories in the US - so much for "moderation"!  When you take into account the fact that sugar, especially in the form of high fructose corn syrup and refined carbs, are added to just about EVERYTHING....the picture becomes clear in terms of why our obesity rates continue to climb.

What is all that sugar doing to our bodies?

Triggers weight gain
Contributes to chronic inflammation
Creates a huge insulin spike (fat storage)
Leads to insulin resistance (which contributes to obesity, high blood pressure, heart disease, high cholesterol)

 

So what are the fundamental keys in transforming your health and well-being?

1.  Significantly restricting the intake of sugar and carbohydrates, especially refined, white carbohydrates (carbs in the form of veggies are perfectly OK) and

2.  Increasing our consumption of high-quality, healthy fats

All Fats are not created equal

Quality is key here.  A good source of healthy fats include:

Extra Virgin Olive Oil, Virgin Coconut Oil, Organic nut oils

High-quality, supplemental Krill Oil (my favorite) or Fish Oil

Butter made from organic milk (ghee)

Raw nuts such as almonds and pecans (use nuts in moderation- about a handful only)

Egg yolk, from free-range hens (with all those egg-white omelets your throwing away the best part!)

Avocados

Grass-fed, naturally-raised meats

Avoid low quality vegetable oils

Just as you would avoid processed foods, you want to avoid processed fats as well.  Vegetable oils like corn, soy, safflower, canola, etc. are highly processed and are dangerous to your body.  These oils are heated to temperatures so high that it causes the oil to go rancid.  In order for the rancid smell to disappear, the manufacturers need to further process the oil by adding chemical deodorizers.  Once consumed, you introduce free radicals into your system, causing serious oxidative damage over time.  Fat is important for cell membrane growth, which means it is critical you consume a high quality and heat stable source, otherwise you are exposing your cells to damage and a faster aging process.

Watch this, read here and do some research of your own.

Here is a simple plan that is fundamental in your nutritional plan:

Quality protein should be the centerpiece of most meals.

Every day should include a wide variety of vegetables, leafy greens and some organic fruit.

Eat plenty of healthy fats while avoiding processed vegetable oils.

Avoid processed, refined carbohydrates and sugar!

Follow the dietary keys mentioned above with complete commitment and you will see great things happen to your health and with your body composition.

Pomegranate Powerhouse

By:  Maria



Right now, pomegranates can be found in supermarkets and farmers markets. I love the festive, beautiful bright red seeds - when adding pomegranate seeds to any dish, they make the dish look amazing; plus, they are delicious as well!
Did you know that the marvelous pomegranate protects against arthritis, heart disease, high blood pressure, diarrhea, and dental plaque? That's not all, it also has twice as many antioxidants as green tea, helps improve digestion, contains 40% of your daily dose of immune-boosting vitamin C, helps wounds to heal faster, and has even been considered a natural aphrodisiac throughout the ages.
Its deep cavities full of juicy seeds can be intimidating and quite messy, but pomegranate seeds are actually easy to remove neatly when done under water. Cut open your pomegranate and remove the seeds in a bowl of cold water. Use the seeds whole or juice them for a delicious drink.
There are many tasty nutritive applications for the pomegranate. Their sweet/tart flavor can be paired with an amazing variety of foods from meat dishes to salads to desserts. Drop seeds in sparkling beverages for color and flavor. Sprinkle on salads and other savory dishes, or on desserts such as ice cream or frosted cupcakes. Make jelly, sauces, dressings, marinades, and glazes. Add pomegranate seeds and/or juice to your any dough/batter when making baked goods. They’re great in pancakes, too!
How do you remove the bright pink stains from your hands after de-seeding your pomegranate? Use lemon juice and salt, then wash with soap. Easy!

This flavorsome and nutritious food is in season, not to mention aptly colored for the holidays. Stock up and see what creations you can come up with!

Avocado Pesto

By: Maria



2 ripe avocado, diced

1 bunch fresh basil leaves

1 tblsp fresh chives, chopped

1 clove garlic

1/2 c pine nuts

2 tblsp lemon juice

1/2 teaspoon sea salt

1/4 teaspoon freshly ground black pepper

1 teaspoon extra virgin olive oil

Combine avocado, basil, chives, garlic, pine nuts, lemon juice, sea salt, pepper and oil, in a food processor until smooth.

This is delicious served over spaghetti squash (as shown below).

(I will sometimes add 1/4 c sun-dried tomatoes to the food processor for an amazing flavor!)

Hot Nutty Cereal

By Maria



For those of you adhering to a clean and healthy way of eating by deciding to remove all processed foods, you are quite aware of the benefits our bodies experience when you cut them out.
The first 2 weeks of cutting out processed foods can be demonic as you go through mind boggling withdrawals (i.e., cravings) - your body literally goes through detox. It takes a solid 10-14 days to rid the body of the gut-inflammatory effects from those foods. It feels like it's simply not worth doing because your energy levels can hit rock bottom, your athletic performance is laughable and your mood is - to say the least - wicked.

After the 2nd week, however....magic!

You begin to shed excess fat, your energy begins to increase, your sleep improves, your body just feels and starts to look good. Suddenly, the food you gave up doesn't seem to be the first thing you think about in the morning and the last thing you dream about at night (you with me here??).

That's not to say, however, that some of our "comfort" foods aren't missed, especially if those foods are convenient - like processed cereals in the morning.

Here's a great alternative to cereal that will leave you quite satisfied, especially if paired with some protein. It has only 4 basic ingredients that should be staples in your kitchen and EASY to make.

This version contains super-hero ingredients that leaves regular oatmeal in the nutritional dust!

1 cup choice of nuts (I have used almonds, pecans, walnuts and macadamia nuts - they all work well by themselves or combined with one or two)

1 apple cut into large chunks

1 tblsp cinnamon

1 cup water

Place ingredients in food processor and blend.

The consistency should be the same as cooked oatmeal.

Place mixture in saucepan and heat to boiling.

Reduce heat, cover and simmer for 5 minutes.

Done!

I have added 2-3 small slices of banana to this for my kiddos - they seem to enjoy it better - and I always pair this with some protein (scrambled or hard boiled egg.)

Easy Cucumber & Tomato Salad

By:  Maria



This is one of those salads that is easy to make and can be eaten as a side dish alongside any meal or a convenient snack (I will sometimes add a hardboiled egg so I have some protein as well - easy).

This salad is an easy one to take along for quick lunches/snacks - just throw into a tupperware/baggie and you're set!  It tastes even better the following day.

The amount of ingredients depends on how many you are feeding - you decide!

Ingredients

Roma tomatoes (diced - you can seed tomatoes if you prefer)

Cucumbers - peeled and diced

Red Onion - chopped

Fresh basil - chopped (dried works as well, but flavor will not be as fresh)

Sea salt

Pepper

Olive Oil

Balsamic Vinegar

Mix all ingredients and toss with some olive oil and balsamic vinegar.

Did I mention this is easy?

Health-Conscious Gifts

By:  Maria



As much as I enjoy the holidays and spending some quiet time with family and friends, the onslaught of well-intentioned albeit sugar-laden gifts can be overwhelming. Before you know it, the kitchen counters are cluttered with chocolates, candy, baked goods (fruit cake?!) and the usual gigantic popcorn tins. This is entirely too much temptation in such a short amount of time.

If you are earnest about what you feed your body for optimal health, you should also pass along the same message to your family and friends by giving gifts that epitomize your healthy lifestyle.

Putting together a small basket of healthy edibles is easy to customize and something that you can feel good about. Some items might include: fruit, nuts (you can lightly salt/season and roast raw nuts for a different flavor instead of the purchased seasoned nuts that are loaded with undesirable ingredients!), good quality extra virgin olive oil, organic dried fruits, mixture of spices, a favorite red wine, or even a jar of coconut oil or coconut butter.

You can find quality organic products at most grocery stores nowadays. You'll be amazed what awesome items can be found and you can put together an incredible gift basket/bag. Why not plan a healthy meal for a family or friend - buy all organic ingredients, write down the recipe on some nice cardstock and place in a large serving bowl as an added gift. Or, better yet, make the meal yourself and bring it over - this is something I do frequently for homebound friends, but it will work for Christmas as well!

Tony Caputo's Market and Deli (www.caputosdeli.com) is a favorite of ours for good quality prosciutto, olive oils and other delectable items - it's a must stop for when we do our Christmas shopping.


Salt Lake Roasting Company (www.roasting.com) has a great selection of good quality coffee/tea. You can buy 1/2 or 1 pound bags of whole beans or they will grind the beans to your desired specifications. This makes a great gift especially if given with a nice travel mug for on-the-go mornings.


Food items are not the only gift ideas - a good book on healthy eating makes a great gift. Gary Taubes Good Calories, Bad Calories; Michael Pollan The Omnivore's Dilemma; Weston A. Price Nutrition and Physical Degeneration are some good examples.

Lastly, you could always de-stress someone's holiday by giving them a massage/spa gift certificate and, if the recipient has young children, offer to watch their children as part of the gift!

Happy shopping!