Archive for August, 2009
Before you eat anything today, close your eyes for a second, and meditate on how wonderful it is that you’re fueling your body with such good food. And if you’re about to eat something that does not honor your body, close your eyes for a second, and talk yourself out of it.
Photo by Robbie Ribeiro
May all your weeds be wildflowers.
Eating “in season” is the best way to get cheap, delicious produce. Plus, you can often get it locally grown (that means less environmental impact), sometimes even organic, and sometimes from the farmer’s market (that’s helping your local economy). Of course, growing seasons are different in different parts of the US and different parts of the world, so the list here is just a guideline for what you can look for. AUGUST brings … August is a transition month – by now the berries are getting a little more scarce, but it’s too early for the fall harvest. Try some “stone fruits” like peaches, plums, and apricots. For breakfast, cut them in bite-sized pieces, toss together in a bowl, sprinkle with a little cinnamon and some sliced almonds. For dessert, try a cobbler/crumble/buckle or pie. Or a parfait – layer with a little non-dairy vanilla ice “cream.” Photo by Sanja Gjenero
Dear Diary ~ 12 for 12 begins Monday, August 10. Challenge yourself in twelve ways – and be accountable for 12 days. It’s a great way to build healthy habits for a lifetime. Become a Member Now – Subscribe to the Marilu.com Members Area!
Class starts Monday, August 10, and runs through Friday, August 21. Participate each day at your convenience. On our private Members-only message board, you’ll be coached by an experienced Total Health Makeover® coach. You’ll chat live with Marilu Henner in our private chat room, and she’ll be writing in her Diary right along with us. You’ll receive daily assignments by email to help you establish your 12 healthy habits! Classes at Marilu.com are free to all Members. Not a Member? Join today! Only $9.95 a month – for recipes, tips, and personal coaching to help you meet your goals.
We’re big fans of dancing here. Big. We love to watch Dancing with the Stars (hey producers, how about Marilu for a contestant? You know, she’s never done any ballroom dancing!). We love to watch So You Think You Can Dance, too. And that Jeanine! Wow! (Congrats, Jeanine!) The whole Top 20 was amazing. And inspiring. What are YOU waiting for? Go ahead and dance… it’s today’s Friday Fitness challenge.
Imagine Marilu as your personal trainer today. It’s a cardio day; that means walking, running, hopping on the elliptical or the treadmill. It means you’re going to be moving at Marilu’s pace (which isn’t anything close to leisurely). Are you ready? Here’s a song that Marilu uses to keep up her energy on the treadmill. Go ahead. Stand up, click the arrow, and get moving with Marilu! ~*~ ~*~ ~*~
Get on over to www.twitter.com and follow @TheRealMarilu to keep up with Marilu Henner!
Quinoa (pronounced KEEN-wah) is an ancient food from South America that is just beginning to find some popularity in North America. And it’s about time, we say! Many Marilu.com members have fallen for quinoa – it’s versatile, it’s easy to prepare, and it packs a huge protein punch. Some of the information here is adapted from this article by Karen Railey. Find even more information and recipes from The Quinoa Corporation. The Basics
Technically quinoa is not a grain, but the seed of the Chenopodium or Goosefoot plant. It is used as a grain and substituted for grains because of it’s cooking characteristics. The name comes from the Greek words, chen (a goose) and pous (a foot). This is due to a resemblance of the leaves of the plant to the webbed foot of a goose. The flower heads are branched and when in seed looks much like millet, with large clusters of seeds at the end of a stalk. Beets, spinach, Swiss chard, and lamb’s quarters are all relatives of quinoa. Quinoa grains range in color from ivory to pinks, brown to reds, or almost black depending on the variety. There are over 120 species of Chenopodium, but only three main varieties are cultivated; one producing very pale seeds, called the white or sweet variety; a dark red fruited variety called red quinoa; and a black quinoa. Quinoa has a delightful characteristic that is all it’s own: as it cooks, the outer germ around each grain twists outward forming a little white, spiral, which is attached to the kernel – each individual grain kind of looks like Saturn. The grain itself is soft and delicate and the tail is just a little crunchy which creates and interesting texture combination and pleasant “crunch” when eating the grain. Quinoa has a fluffy consistency and a mild, delicate, slightly nutty flavor that borders on bland. The leaves of the Goosefoot (quinoa) plant are also edible and make a pleasant vegetable, like spinach. A quinoa leaf salad is generally more nutritious that most green salads. Quinoa leaves are not yet easy to find in American grocery stores (but maybe if we start asking?). Cooking Quinoa Before cooking, the seeds must be rinsed to remove their bitter resin-like coating, which is called saponin. Quinoa is rinsed before it is packaged and sold, but it is best to rinse again at home before use to remove any of the powdery residue that may remain on the seeds. The presence of saponin is obvious by the production of a soapy looking “suds” when the seeds are swished in water. Placing quinoa in a strainer and rinsing thoroughly with water easily washes the saponin from the seeds. (People who don’t think they like quinoa did not rinse it well enough. That’s our theory, anyway. Just take the extra minute to do a good job of rinsing, and you won’t regret it. At all.) Cooked quinoa, like all grains, is extremely versatile. It is excellent in hot casseroles and soups, stews, in stir-fries, or cold in salads. The seeds cook very quickly, in only 15 minutes. Uncooked seeds may be added to soups and stews as you would barley or rice and quinoa is often substituted for rice in rice dishes. Dry roasting quinoa in a pan or in the oven, before cooking (ah, but after that really good rinse!) will give a toasted flavor, and it can be cooked in fruit juice to add character to the flavor for use as a breakfast cereal or in desserts. Cold salads consisting of quinoa and chopped vegetables or cooked beans make a quick, easy, and nutritious dish. Quinoa flour is used in making pasta and a variety of baked goods such as pancakes, bread, muffins, and crackers. Nutritional Information The quinoa seed is high in protein, calcium and iron, a relatively good source of vitamin E and several of the B vitamins. It contains an almost perfect balance of all eight essential amino acids needed for tissue development in humans. It is exceptionally high in lysine, cystine, and methionine-amino acids typically low in other grains. It is a good complement for legumes, which are often low in methionine and cystine. The protein in quinoa is considered to be a complete protein due to the presence of all 8 essential amino acids. Some types of wheat come close to matching quinoa’s protein content, but grains such as barley, corn, and rice generally have less than half the protein of quinoa. Quinoa is 12% to 18% protein and four ounces a day, about 1/2-cup, will provide a child’s protein needs for one day. The 6-7% fat of quinoa is relatively high when compared to other grains, but it boasts a low sodium content and also provides valuable starch and fiber. Quinoa also contains albumen, a protein that is found in egg whites, blood serum, and many plant and animal tissues. Quinoa is gluten-free which makes this a nutritious and flavorful alternative grain for those with gluten sensitivity. Sprouting If you love sprouts, you’ll love knowing that quinoa seeds can be sprouted and eaten as raw, live food for snacks or in salads and sandwiches. To sprout the seeds, soak about 1/3 cup seeds in a jar for 2 to 4 hours, then drain and rinse the seeds twice a day for 2 to 4 days. When the sprouts are about 1 inch long, place them near a window for chlorophyll to develop, which will give them a vibrant green color. Another fascinating way of using quinoa is to “pop” the seeds in a dry skillet and eat them as a dry cereal. Storage Due to the relatively high oil and fat content of quinoa, the grains and flour should be stored in glass jars in the refrigerator. Use the grains within a year and flour within 3 months. Recipes 3 of them… click on More to see them!
An online class is an opportunity to:
Online classes at Marilu.com are an interactive component to the Total Health Makeover®. Each month, a different class is offered to all members, at no extra cost. With online support, resources to download and print, and chats with Marilu, you’ll get the motivation and encouragement to stay committed to a healthy lifestyle and reach your weight loss and wellness goals! Marilu Henner’s Total Health Makeover® is a proven program that WORKS for so many people. Enjoy weight loss – increased energy and stamina – improved digestion – better skin – more restful sleep – a sense of balance in your body and in your life – even organized closets! Health is a “total picture” and this program addresses the total YOU. There’s nothing like it – join the Members Area today, and get ready for the next online class – Dear Diary ~ 12 for 12! Class starts Monday, August 10.
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“Dear Diary” is your daily accountability to yourself. Join the group to offer and receive support you strive to meet those 12 habits each day. 
Quinoa has been cultivated in the South American Andes since at least 3,000 B.C. and has been a staple food of millions of native inhabitants. The ancient Incas called quinoa the “mother grain” and revered it as sacred. Each year at planting time it was traditional for the Inca leader to plant the first quinoa seed using a solid gold shovel! 