tag:blogger.com,1999:blog-300743552024-03-06T22:43:52.483-08:00let's talk about writingSuzy Vitellohttp://www.blogger.com/profile/12836144962952322322noreply@blogger.comBlogger534125tag:blogger.com,1999:blog-30074355.post-53521529567797460862015-10-23T09:07:00.003-07:002015-10-23T09:07:47.470-07:00covers<br />
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<img border="0" height="229" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLqDt6O6t9uoGlMtMgzoJrpvbuzG_7ki6_E6k1qjaRS2eMLaCQVYc_fFgXOjP4ROK9QsFoYUMKTkT7IkNeOL9iygh7TgKqti_wYWus8kXp1NBN7fNtD9GA9VzYWmpNtes6AS-E/s320/covers.jpg" width="320" /></div>
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<a href="http://suzyvitello.com/2015/10/22/covers/" target="_blank">Read an interview with the brilliant cover designer that made these!</a>Suzy Vitellohttp://www.blogger.com/profile/12836144962952322322noreply@blogger.com0tag:blogger.com,1999:blog-30074355.post-11360827587184171532015-08-10T16:18:00.000-07:002015-08-10T16:18:02.500-07:00endings, beginnings and stuff<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgr4n9P_CdxE9PQm-Ubt5rYDy3JBLTa5qJDJ60sufcSCi1r55UkCaScijXAz3txfaMA1maafceRUAPQMTh3-SRJIlRMhU6Vh_Ek3fmpNBjOLqfG9xZ-9xfLb6mmC0fO6WfywAtg/s1600/09.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgr4n9P_CdxE9PQm-Ubt5rYDy3JBLTa5qJDJ60sufcSCi1r55UkCaScijXAz3txfaMA1maafceRUAPQMTh3-SRJIlRMhU6Vh_Ek3fmpNBjOLqfG9xZ-9xfLb6mmC0fO6WfywAtg/s320/09.jpg" width="220" /></a></div>
Did y'all think I died? Well, of course you didn't. Thanks to Facebook and the like, there's no hiding in the bunkers.<br />
<br />
I'm going to get right to it. This is my last post on this blog. Yup. We're done here, and moving on to something new (which I will get to). This is an auspicious day. August 10th, 30 years ago, I became Suzy Vitello and banished forever the last name with ten letters that nobody could pronounce. Just look at me. Innocent, virginal (okay, maybe not), but damn, I had no idea, at age 24, what lay ahead. I mean, who does, right?<br />
<br />
Frank and I wouldn't even make it to three years, as a couple, due to the unforeseen circumstance that took his life, but he gave me two wonderful children in those brief years, and a name I love.<br />
<br />
I've been thinking a lot about the chapters in my life, and how they all seem to have their own little arcs. Ups, downs, new adventures born of out-of-the-blue circumstance. <br />
<br />
So, what's up? Well, life has thrown me a bit of a curve ball again. Certainly nothing as dire as young widowhood, but it looks like my publisher won't be picking up my next Empress book, and I'll be putting it out myself. I have many readers anticipating the second book, and I feel (and my agent agrees) that it would be a shame to lose the readership and momentum I've been trying to build this past year-and-a-half. The second book is called The Keepsake, and it's finished. I am fortunate to have a street team assembled to help with the physical aspects of format/copy edit/cover. (Thank you Laura Stanfill and Max Fulton and Kit Foster!) And I'm pretty sure you all will be hearing from me in terms of helping to get the word out.<br />
<br />
Now that I've been flung into the world of the "hybrid" author (and after several days of stunned sadness, I must be honest), I'm doing what I've done on the heels of other of episodes of misfortune: taking a deep breath and leaping into uncharted, scary territory.<br />
<br />
First step, is to better organize my backend (ha! both digital and physical - I'm on day one of a cleanse!) and that means scrapping my <a href="http://www.suzyvitello.com/" target="_blank">bug-filled, complicated website</a> for a newer, cleaner, more modern one. I loved all my curli-cues and fancy wallpaper in the old site, but the interface is ridiculous, and it seemed too hard to tear that one down, so I just started from scratch. <br />
<br />
I'm very tight on the cashola at the moment, so I'm doing all of it myself, and I have to give a shout out to this guy, <a href="https://www.youtube.com/watch?v=sd0grLQ4voU" target="_blank">Tyler</a>, who I googled up, and who youtube step-by-stepped me through the dev of my <a href="http://suzyvitello.com/newsite/" target="_blank">work-in-progress</a>.<br />
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In about a week or so, I hope to migrate everything over, but if I haven't worn you out yet, come on over to my<a href="http://suzyvitello.com/newsite/2015/08/10/welcome/" target="_blank"> OPEN HOUSE!</a><br />
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Thanks, you guys, for hanging out with me lo these many years. Hope you'll keep in touch! Suzy Vitellohttp://www.blogger.com/profile/12836144962952322322noreply@blogger.com0tag:blogger.com,1999:blog-30074355.post-89410450646273152422015-04-21T21:35:00.002-07:002015-04-21T21:44:43.386-07:00around the bend<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgItPT5ItqowEZOoU_jep3JG_nEZMo3Yt6gI0ku4CtknBm5HsCcZPmR_3ec6suCZ8_VbjtTRN4JHtjFsh6Lu65yL8HhGTGJdIZQac_MXPlSKHUpyDHAOjZmKTWowMKpdIAhI9pA/s1600/IMG_2240.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgItPT5ItqowEZOoU_jep3JG_nEZMo3Yt6gI0ku4CtknBm5HsCcZPmR_3ec6suCZ8_VbjtTRN4JHtjFsh6Lu65yL8HhGTGJdIZQac_MXPlSKHUpyDHAOjZmKTWowMKpdIAhI9pA/s1600/IMG_2240.jpg" height="400" width="300" /></a></div>
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I’m edging closer to the full embrace of my next project. Step by baby
step. How it goes is, I have a voice. A character. An idea. I wrangle some plot
possibilities, and then abandon them. Wrangle, abandon, wrangle, abandon, and
like that.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
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But meanwhile, I walk. Somehow, by walking, I can take the
spits from the brain and absorb them. Through the skin, and into the nervous
system. The ideas grab hold of muscle memory and the part of my body that knows,
and alchemy begins.<o:p></o:p></div>
<div class="MsoNormal">
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Here is the endpoint of today’s walk. Time and circumstance
required me to turn around before knowing what happens around that bend. <o:p></o:p></div>
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<br /></div>
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I’m going back tomorrow to find out.<o:p></o:p></div>
Suzy Vitellohttp://www.blogger.com/profile/12836144962952322322noreply@blogger.com3tag:blogger.com,1999:blog-30074355.post-34084370482007494912015-04-02T22:02:00.000-07:002015-04-04T09:01:04.303-07:00on the trail<div class="separator" style="clear: both; text-align: center;">
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<br />
Twenty-six years here and I'm still bowled over with the transformation each spring. The saturation of color, the bone-deep fecundity. A particular shade of the brightest of greens; the verdant rubber of new fir. Portland is known, normatively, for roses, but ferns, cedar, trillium and moss rule here this time of year.<br />
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Walking distance from my house are miles of trails through typical Pacific Northwest forest. If I wanted to spend a day in the woods, I could wander for hours, up hill, down hill, elevation changes amassing triple digits if we're talking feet. You want to knock off some steps? Come to my house. We'll send your Fitbit into apoplectic spasms.<br />
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Today, between projects like I am, and looking for inspiration for my next book, I decided to assuage my curiosity about the "<a href="http://www.oregonmetro.gov/sites/default/files/walk_there_portland_4T_trail.pdf" target="_blank">ultimate Portland excursion</a>."<br />
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I'm in that lovely early "dating" phase of my new project - the first 5,000 words where I cobble together snippets of ideas and then go hunt for context. In both <a href="http://www.suzyvitello.com/books/the-moment-before/" target="_blank">The Moment Befor</a>e and <a href="http://www.suzyvitello.com/books/the-empress-chronicles/" target="_blank">The Empress Chronicles</a>, my characters (teenagers) tend to walk a lot. They move through landscapes that are sacred to me. They make decisions and come to realizations in some of my favorite places.<br />
<br />
So many hours we writers spend at the desk. Our research is often conducted via search engine. Our insights are somewhat fueled by an imagination jacked by Twitter trends and the like. I'm not judging; it's just the way things are now.<br />
<br />
For me, though, it's hard to access the deepest level of "what if" without a slog through the three-dimensional world. Maybe it's just that I'm at the mercy of my senses - all of them together. The chill cut of drizzle and wind against my ears. The variety of hues in a popular Oregon cultivar. The smell of decaying pine needles. The sound of a happy retriever churning the mud on a trail behind its person. Even the metallic taste of Bull Run water gurgling from a Benson bubbler. All of this is part of the training. The interstitial ingredients between desk sits that contribute the final product.<br />
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So, today, I went for an exploration - traipsed along the 4T on a cold spring morning, and it did not disappoint.<br />
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I dropped my son at school, then parked the car in a downtown garage. Hopped on the MAX to the zoo, then trundled across the parking lot to where there's an overpass that spans above one of the busiest corridors in Portland. You have to actually walk down the onramp before connecting with the trail through the forest to the highest point of the West Hills. I will admit, that first quarter mile up this wooded muddy bank, all the highway traffic sounds below me, I was a little freaked. I mean, great place to kill a female walking alone on a trail. I didn't see another human on this initial leg, not one. But I did stop to catch my breath and snap a few pics of the amazing color wheel of trillium. Purple, pink, white - so astonishing in their diversity.<br />
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You get spit out on an intersection that's part of my daily travel (My friend Molly refers to this crossroads as Gas & God, a Shell station across from a Catholic School/Church). From here, you walk along the road a bit before connecting with the forest trail again - and then it's another uphill slog to the tippy-top.<br />
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<br />
Council Crest was gray today. Not much of a view (meaning - no Hood, no St. Helen's). I should say here that I was somewhat underdressed, but wanted to travel light. I knew the temp would climb a bit before I was done, and I hate having to tie my outerwear around me when it gets too warm. It was right about here where My fingers finally got warm though.<br />
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Then, after indulging in the bit of jerky I packed, I began the epic descent. Which was quite steep, and, because it's been raining, was somewhat perilous mud-wise. This was where I came up with some potential backstory for my supporting characters. This playground in the woods? A common Portland scene: ingenuity and natural resources combining to create this sort of Paleo kid space.<br />
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<br />
Down, down, down I ventured. Arriving at a part of a trail where I could have slogged back up hill to take the tram down to the waterfront, and then the streetcar. Instead, I decided to hoof it into town - I had a goal of reaching the Fox Theater by 12:45 to see <a href="http://www.npr.org/2015/04/02/396688350/after-nazi-plunder-a-quest-to-bring-the-woman-in-gold-home" target="_blank">Woman in Gold</a> (which deserves its own blog post, because I had a strong reaction to it - very different from the <a href="http://www.nytimes.com/2015/04/01/movies/review-woman-in-gold-stars-helen-mirren-in-tug-of-war-over-artwork.html" target="_blank">meh reviews</a> due to my personal history with <a href="http://www.letstalkaboutwriting.com/2014/07/erna.html" target="_blank">a similar family saga</a>).<br />
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All in all, this day was five star.<br />
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<b>What did you do today?</b>Suzy Vitellohttp://www.blogger.com/profile/12836144962952322322noreply@blogger.com4tag:blogger.com,1999:blog-30074355.post-64699582965269697902015-03-19T08:49:00.001-07:002015-03-19T08:49:13.620-07:00screen break<div class="separator" style="clear: both; text-align: center;">
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Guys, it's spring break eve day, here in the ridiculously mild Pacific Northwest, and I'm enjoying an unprecedented pause in work. That's right. A pause.<br />
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I finished a bunch of editing jobs, am between<a href="http://www.suzyvitello.com/events/" target="_blank"> LitReactor classes</a>, am at the tail end of a business writing agreement, my latest novel (for adults!) is out on submission, and I'm awaiting feedback on a draft of the second Empress Chronicles book, and I just finished and submitted a longish short story. Plus, I just revamped <a href="http://www.suzyvitello.com/" target="_blank">my website</a>, turned in taxes and spent several hours in an idiocracy-esque hall of mirrors with various corporate entities getting to the bottom of their slapdash billing systems.<br />
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Okay, okay, I haven't written a blog post in over a month and I've chilled big time on social media. So there's that.<br />
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I can't remember a time in the last thirteen years (even during trips abroad, where I was still working) when I allowed myself a wee break. When I wasn't writing or editing something, or working with clients on one project or another. It feels fragile, this interstices. As much as I'd love to just breathe and let go, I have to admit, I feel odd and vulnerable.<br />
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Tonight, I put my kid on a plane for a soccer tournament in SoCal, and tomorrow Kirk, Ruby and I are taking a weekend road trip. We'll be home Sunday night, and planning to staycation the rest of it. knee-deep in soil. Maybe take the skis for a run if it does, indeed, snow up on the hill.<br />
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I'm giving my eyes a rest. And my brain. They deserve it.<br />
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<b>When's the last time you took a breather from the screen?</b>Suzy Vitellohttp://www.blogger.com/profile/12836144962952322322noreply@blogger.com2tag:blogger.com,1999:blog-30074355.post-28422344718576787972015-02-08T09:50:00.000-08:002015-02-08T09:50:19.049-08:00epic love stories<div class="separator" style="clear: both; text-align: center;">
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Wow, somehow it became February. Thank the gods I don't have to post about food anymore. I'm going to post about love instead. And chocolate. (Contest below!)<br />
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What's everyone doing for Valentine's Day? I'm thinking of pulling the trigger on one of those fancy prix fixe reservations at a swanky restaurant for me and my guy - because, how often is VD on a Saturday? (Actually, duh, we know the answer to that - give or take a leap year.)<br />
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So, aside from the possible <i>foie gras torchon</i> and bon bon-popping, I'll spend part of the day as usual: hammering away at the keyboard, and living in the dream of my novel-in-progress (which is, for now, Empress Chronicles II).<br />
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The air is certainly thick with love in February, and it's making me a tad sentimental. For a while, maybe five, six years ago, I had this tagline emblazoned on my website. Do you remember it?<br />
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Somehow it disappeared or got rolled over by the Mac truck of updates, quickly and unaesthetically rendered in favor of "call to action" - you know, the whole "buy, buy, buy" thing.<br />
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Well, I'm here to say, I stand by that statement, the love story one, and I'm hoping to swim my way back to it in 2015. I want to embark on a journey of love. The epic saga of heartbreak and humanity.<br />
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I have a good start. For one, Cheryl Strayed and Steve Almond recently called me up to opine on one of their <a href="https://itunes.apple.com/us/podcast/dear-sugar-radio/id950464429?mt=2#episodeGuid=http%3A%2F%2Fwww.wbur.org%2F2015%2F02%2F07%2Fdear-sugar-episode-three" target="_blank">Dear Sugar Radio</a> topics. The theme was "<a href="https://itunes.apple.com/us/podcast/dear-sugar-episode-3-deal/id950464429?i=335009440&mt=2" target="_blank">deal breakers"</a> and the particular advice-seeking letter involved the dilemma of "alive boyfriend jealous of dead one." Give it a listen, let me know what you think.<br />
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The invitation to chat with the Sugars made me think about my very favorite love stories. Lately, I've been on this <a href="http://lianemoriarty.com.au/" target="_blank">Liane Moriarty</a> kick. I love all of her books. They're funny, true, and accessible. But in another chamber of my heart dwells the "epic saga" type love story, and I'm sort of ashamed to admit, my top three of this sort are all written by men:<br />
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McEwan's <i>Atonement,</i> Stegner's <i>Angle of Repose</i>, and Spanbauer's <i>I Loved You More</i>. That's the answer for the "if you were deserted on a desert island with only three books" question. Yikes! Do I have to revoke my vagina? I hope not. I mean, I also love, love, love other ones written by women. <a href="http://www.randomhouse.com/kvpa/jhumpalahiri/books.php" target="_blank">Jhumpa Lahiri's</a> <i>The Namesake</i>, for instance. And J. Courtney Sullivan's, <i><a href="http://jcourtneysullivan.com/books/maine-2/" target="_blank">Maine</a></i>.<br />
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In the car yesterday with my buddy Teri Carter, driving back to the airport from our week long writing retreat in the desert, we revisited a conversation we'd had the night before. There'd been this question posed: "If you suddenly were given the chops to write an amazing example of any type of book, what territory would you conquer?" I'd dashed off the idea of a Lorrie Moore type smart, literary short story collection, but on deeper thought, in the car, I amended my answer to: the ultimate epic love saga.<br />
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When I think about lasting impact and the sort of story that moves through my bones and settles in my heart for the long haul, stories of love and loss that don't tie up in the romance trope of "happily ever after," are sacred to me. I just finished writing a book that, I think (I hope!) conveys an alternative to the typical girl-gets-boy ending, but my appetite is whetted for more. More!<br />
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As Tom Spanbauer <a href="http://www.opb.org/radio/programs/thinkoutloud/segment/author-tom-spanbauer-on-real-life-with-hiv/" target="_blank">recently said in an interview</a>, "I have to have a dream. I have to have a dream, and for me the dream is the next book, and if I don't have that dream it just turns into ordinary drudgery."<br />
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<b>I feel that too, do you? What are your favorite epic tales of love? Share yours in a comment below, and on February 14th I'll randomly pick a winner, and send you a box of bon-bons from <a href="http://www.almachocolate.com/bon-bons/super-sampler-10-piece-box" target="_blank">Alma Chocolate</a>!</b><br />
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<br />Suzy Vitellohttp://www.blogger.com/profile/12836144962952322322noreply@blogger.com6tag:blogger.com,1999:blog-30074355.post-12440144243449675232015-01-26T12:12:00.002-08:002015-01-26T12:12:37.294-08:00omg vegan sweet potato brownies<div class="separator" style="clear: both; text-align: center;">
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You guys! Thanks to that <a href="https://averildean.wordpress.com/" target="_blank">Averil Dean</a> girl for the link to Ella - (Averil, we're gonna make the beet-potato soup tonight). I made these <a href="http://deliciouslyella.com/recipe/vegan-sweet-potato-brownies-gluten-free/" target="_blank">vegan, gluten-free sweet potato brownies</a>, and they are, as advertised, delish.<br />
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You all have to make them. Seriously. They taste decadent. Totally satisfying, fully anti-inflamatory, plant-based and fat-fucking-free. (The food's free of inflamatories, but the language? Not so much.)<br />
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<b>That is all.</b><br />
<br />Suzy Vitellohttp://www.blogger.com/profile/12836144962952322322noreply@blogger.com5tag:blogger.com,1999:blog-30074355.post-85639857322451176862015-01-25T12:04:00.001-08:002015-01-25T12:04:22.903-08:00the egg and I<div class="separator" style="clear: both; text-align: center;">
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This morning, we officially became <i>former </i>backyard chicken keepers. For the past four-and-a-half years we've had a variety of chicks, pullets and hens, and in some seasons we were fully-stocked in nature's most perfect food.<br />
<br />
Say what you want about cholesterol, but the balance of protein (7 grams, high-quality), fat (of the 5 grams in an egg, only 1.6 grams is saturated), and disease-fighting nutrients like lutein and zeaxanthin shown to reduce age-related eye issues (macular degeneration) have caused the medical poobahs to <a href="http://www.webmd.com/diet/features/good-eggs-for-nutrition-theyre-hard-to-beat" target="_blank">reverse their stance</a> on egg as enemy.<br />
<br />
Plus, the choline in eggs is brain food; i.e. thought to help keep memory problems at bay.<br />
<br />
I loved my chickens. Particularly the only one left after four-and-a-half years that wasn't killed by Ruby or a faulty nervous system. We sent our "production red," Chelsea, off to her retirement home today, in the back of a Waldorf family-owned trailer, along with her coop, food, etc... And, as if psychic, she left us with a farewell egg (after not laying for two months). Carson just made French toast with it, this very last egg from the Boundary Street back yard.<br />
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It's bittersweet, this decision to give up on urban chicken farming. The dog, travel plans, the attraction that raccoons and rats have to all the stuff of chickens - all of these considerations weighed in on our choice to fly the coop.<br />
<br />
This is the second time I had a stint at chicken-raising - the first time I actually lived on a farm, so it seemed more natural to keep chickens. It's unlikely that I'll ever be moved to give it another go, and that makes me sad. It's kind of like a reverse bucket list: things I'll never do again. Some sort of admission of mortality.<br />
<br />
But enough of that maudlin crap.<br />
<br />
This post is in honor of chickens everywhere. For their valiant service, their industry, their embodiment and demonstration of every chicken aphorism known to the world. Long may you cackle. Forever may you lay.<br />
<br />
<b>Omelettes, anyone?</b>Suzy Vitellohttp://www.blogger.com/profile/12836144962952322322noreply@blogger.com2tag:blogger.com,1999:blog-30074355.post-69889589321456575122015-01-23T12:39:00.001-08:002015-01-23T12:39:45.233-08:00put a beet on it<div class="separator" style="clear: both; text-align: center;">
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<b>How's the clean eating going?</b> It's that third week of January slump, right? Maybe your toe isn't better yet. Maybe you have a slightly scratchy throat. Maybe you're looking outside at the gray sky and longing for sunshine. By "you," I mean "me," of course. I'm a writer - that happens.<br />
<br />
I haven't been 100% clean, let me tell you right now. Still have my fun-size York Peppermint Patty addiction (and, curses, <a href="http://seelyfamilyfarm.com/products/?product=peppermint-patties" target="_blank">I found a "cleaner" version</a> - they sell them all over town, and they are my new martini.) But I think I'm about 80% compliant. What helps is that I live in a city where healthy eating is pretty damn easy.<br />
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Speaking of easy, today, I want to talk about a product that takes the mess out of one of my favorite nutritionally sound foods. Trader Joe's Baby Beets. They're in the veggie section, cooked/peeled, ready-to-eat and super low in calories, high in nutrition. (I sound like an infomercial, I know...)<br />
<br />
Lest you think that they're only palatable when paired with a half-pound of chevre, here's how I consumed them over the past 24 hours:<br />
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgS_PkKno82i76kWVjTAqHQqQW4Cqa21jyrKaJEj08CRrOlatEpBueNZyVI_bDkfS2R554UKvG4_vM_4kHCc3cEhkDJ7o76Z8KAGXKH4PTSzYwVajd9fddpc7EK2wiiCPiWL7UF/s1600/yogurtbeet.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgS_PkKno82i76kWVjTAqHQqQW4Cqa21jyrKaJEj08CRrOlatEpBueNZyVI_bDkfS2R554UKvG4_vM_4kHCc3cEhkDJ7o76Z8KAGXKH4PTSzYwVajd9fddpc7EK2wiiCPiWL7UF/s1600/yogurtbeet.jpg" height="150" width="200" /></a><b>Breakfast </b>- atop Tillamook Farmstyle Honey Peach Yogurt (with a sprinkle of raw cashews) - 200 calories.<br />
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh1Aaa8ZbrFqvgp5Zz7k1aErW4VQliPnQpb5gYyRz_mLp9J7C7BLhr72e2oZleWmPtX6qiIXUHe_33ffmeA7eEEQPjCVypwhSbTpq-4gazB9Rdg86Qi-3NnvniLGRYJMRnJszwK/s1600/pastab.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh1Aaa8ZbrFqvgp5Zz7k1aErW4VQliPnQpb5gYyRz_mLp9J7C7BLhr72e2oZleWmPtX6qiIXUHe_33ffmeA7eEEQPjCVypwhSbTpq-4gazB9Rdg86Qi-3NnvniLGRYJMRnJszwK/s1600/pastab.JPG" height="200" width="150" /></a><b>Lunch </b>- Power salad - again tapping into the convenience of TJ - Kale, microgreens, baby spinach, beets, ready-to-eat pom seeds, 2 ounces fully-cooked grilled chicken breast strips, a half-ounce of crumbled goat cheese, a Tablespoon of balsamic vinaigrette. So good! 200 calories.<br />
<br />
<b>Dinner </b>- Looking pretty on a plate of fettuccine (I scraped the Alfredo sauce off in favor of a half tsp butter and a sprinkle of parm cheese). A bit more caloric, this dish. 450 calories, but super filling.<br />
<br />
I think I deserve Happy Hour tonight.<br />
<br />
So, here's a little sidebar info just for the hell of it:<br />
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<b><span style="color: darkgreen; font-family: Arial; mso-fareast-font-family: "Times New Roman";"><a href="http://www.nutrition-and-you.com/beets.html" target="_blank">Health benefits of beets</a><o:p></o:p></span></b></div>
<ul type="disc">
<li class="MsoNormal" style="background: white; color: black; line-height: 12.8pt; mso-list: l1 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: Arial; font-size: 10.0pt;">Low in
calories (provide only 45 kcal/100 g), and contain zero cholesterol and
small amount of fat. Its nutrition benefits come particularly from fiber,
vitamins, minerals, and unique plant derived anti-oxidants.<o:p></o:p></span></li>
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<li class="MsoNormal" style="background: white; color: black; line-height: 12.8pt; mso-list: l0 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: Arial; font-size: 10.0pt;">The
root is rich source of phytochemical compound, <b><i>glycine betaine.</i></b> Betaine
has the property of lowering <i>homocysteine</i> levels within
the blood. <i>Homocysteine</i>, one of highly toxic metabolite,
promotes platelet clot as well as atherosclerotic-plaque formation, which,
otherwise, can be harmful to blood vessels. High levels of <i>homocysteine</i> in
the blood result in the development of coronary heart disease (CHD),
stroke and peripheral vascular diseases.<o:p></o:p></span></li>
<li class="MsoNormal" style="background: white; color: black; line-height: 12.8pt; mso-list: l0 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: Arial; font-size: 10.0pt;">Raw
beets are an excellent source of <b>folates.</b> It contains
about 109 µg/100 g of this vitamin <b>(Provides 27% of RDA)</b>.
However, extensive cooking may significantly deplete its level in food.
Folates are necessary for DNA synthesis within the cells. When given
during peri-conception period folates can prevent neural tube defects in
the baby.<o:p></o:p></span></li>
<li class="MsoNormal" style="background: white; color: black; line-height: 12.8pt; mso-list: l0 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: Arial; font-size: 10.0pt;">Fresh
tubers contain small amounts of <b>vitamin-C;</b> however, its <a href="http://www.nutrition-and-you.com/beet-greens.html"><span style="color: blue;">top greens</span></a> are rather excellent sources
of this vitamin. 100 g of beet greens provide 30 mg or 50% of RDA. Vitamin
C is one of the powerful natural antioxidants, which helps the human body
scavenge deleterious free radicals one of the reasons for cancer
development.<o:p></o:p></span></li>
<li class="MsoNormal" style="background: white; color: black; line-height: 12.8pt; mso-list: l0 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: Arial; font-size: 10.0pt;">The
root is also rich source of B-complex vitamins such as niacin (B-3),
pantothenic acid (B-5), pyridoxine (B-6) and minerals such as iron,
manganese, copper, and magnesium.<o:p></o:p></span></li>
<li class="MsoNormal" style="background: white; color: black; line-height: 12.8pt; mso-list: l0 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: Arial; font-size: 10.0pt;">Further,
the root compose of moderate levels of potassium. 100 g fresh root hold
325 mg or 7% of daily requirements. Potassium lowers heart rate and
regulates metabolism inside the cells by countering detrimental effects of
sodium.<o:p></o:p></span></li>
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<o:p><b> Any other beet fans out there?</b></o:p></div>
Suzy Vitellohttp://www.blogger.com/profile/12836144962952322322noreply@blogger.com3tag:blogger.com,1999:blog-30074355.post-18564587618690292882015-01-20T13:24:00.004-08:002015-01-20T13:57:26.746-08:00staff of death<!--[if gte mso 9]><xml>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjEKSZVHFdMj4QIJQ5OyMlLhzNOa-6tC5RKASNbBqf5s357rC2grksQy3L5llq1Efw6mCYKIpRCa7v77veLJQyRgTZiL7C5ucd0m2Kahy13-GeI_yDACBy0EE5BI-w4tlPXMemk/s1600/frenchtoast.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjEKSZVHFdMj4QIJQ5OyMlLhzNOa-6tC5RKASNbBqf5s357rC2grksQy3L5llq1Efw6mCYKIpRCa7v77veLJQyRgTZiL7C5ucd0m2Kahy13-GeI_yDACBy0EE5BI-w4tlPXMemk/s1600/frenchtoast.JPG" height="310" width="320" /></a></div>
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<span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><b>You guys who</b> know me know I'm not a zealot,
right? I'm like the opposite of that. Live and let live. Variety is the spice.
To each his, well, you know.</span></div>
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<br /></div>
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<span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">But the more I embrace the idea behind "clean
eating," the more trouble I have with the way food comes to us. Economics
and science together have created a default in which compromised food is
cheaper, more available, and easier to store than whole food, and nowhere is
this more apparent than in grain products. </span></div>
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<br /></div>
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<span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">I won't get into boxed cereals and snack
foods, because, we all know they're loaded with sugar and preservatives, but
something I looked into the other day has me all riled up. As though I'm a
zealot! Which I'm not. I promise. Well, maybe I am. Here's the scoop:</span></div>
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<br /></div>
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<span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Fresh bread, homemade bread, is amazing,
right? But if you don't eat it right away, it'll sprout mold. Within a
half-week, you'll need to toss it. Let's face facts, it's just not realistic for
today's busy household to make bread twice a week. So, what's the
next best thing?</span></div>
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<br /></div>
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<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiycpIFjyEM4cciUiRaK6NY6sePMlHWQSQWUZ1qfBQMxyHjkJy1zOt4bZwyxDjAGQ_QBlvELR1v3SEwvBAB8zYdHq1G3PMzfjIUPrAvJIEG10D7nnLwvb9nJ-hdKkROht1dtygS/s1600/lies.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiycpIFjyEM4cciUiRaK6NY6sePMlHWQSQWUZ1qfBQMxyHjkJy1zOt4bZwyxDjAGQ_QBlvELR1v3SEwvBAB8zYdHq1G3PMzfjIUPrAvJIEG10D7nnLwvb9nJ-hdKkROht1dtygS/s1600/lies.JPG" height="204" width="320" /></a></div>
<span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">In the Pacific Northwest, I'd say <a href="http://www.daveskillerbread.com/" target="_blank">Dave's Killer Bread</a>
(which comes in several varieties) is probably your best bet. Or visit a bakery with a reputation for good, preservative-free bread. But, more than likely, if you have kids, they want
that soft bread that makes excellent cinnamon sugar toast or PB&J
sandwiches. Why do you think it's so soft? Some tricky whitening potentially
asthma-causing chemical called azodicarbonamide. It's a dough conditioner that, in addition to whitening and softening the bread,
helps the machinery run smoothly at the bread factory, and the loaf last forever on the grocery store or pantry shelf. </span></div>
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<br /></div>
<div class="MsoNormal" style="mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Oh, and here's another fun thing that's been
okayed by the FDA. DATEM, otherwise known as Diacetyl Tartaric Acid Esters of
Monoglycerides. Yet another dough conditioner - this one helps bread look
prettier. More uniform. </span><span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">A 2002 study on rats showed DATEM to cause "heart muscle fibrosis and
adrenal overgrowth." </span><span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"></span></div>
<div class="MsoNormal" style="mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<br /></div>
<div class="MsoNormal" style="mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">There are other nasty preservatives in bread, too. Here's a <a href="http://blog.fooducate.com/2012/06/29/five-bread-ingredients-you-absolutely-should-avoid-bread-miniseries-part-44/" target="_blank">link to the full article</a> from the blog of one of my most trusted sources,
<a href="http://blog.fooducate.com/" target="_blank">Fooducate</a>. </span></div>
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<br /></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjlUwOquiPdRErRs0ZsGd3VZ0bwI4koedf4H5uKppIsqT7QBvYPBBOXncRAOU2SLQ_V5olMtoRt8txn-VkXfgEb8NFqJfpiNbqBLjGxZrB2KBs3ttfk3kgV0tcGrwU6Z2e_oGo6/s1600/tendertwist.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjlUwOquiPdRErRs0ZsGd3VZ0bwI4koedf4H5uKppIsqT7QBvYPBBOXncRAOU2SLQ_V5olMtoRt8txn-VkXfgEb8NFqJfpiNbqBLjGxZrB2KBs3ttfk3kgV0tcGrwU6Z2e_oGo6/s1600/tendertwist.jpg" height="200" width="150" /></a><span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">I had Carson read the article before breakfast this morning. "How about French Toast?" I said. I pulled out a loaf of his favorite store brand bread with a special sticker on the front claiming the bread was made using a baking process called "Tender Twist" - while also claiming to be made using whole grains. (the ingredients panel is shown below). I also offered him the one non-heel slice of <a href="http://www.daveskillerbread.com/powerseed" target="_blank">Dave's Powerseed</a> that we had left. It felt somewhat stale. He sniffed them as though he was a sommelier. </span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg9oXSRVndoHwKKgsprZXDaq4vCoDbAuhfiqxMpgWq9LhVbvGFg_A9cRvKmMuc7ed6fxj81dCBj-9ojpUmGNnfAUwchut-bne-ha_uv_GUgXEdXhUhFmmvUiRQ0QnmZTFBy1yhv/s1600/label.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg9oXSRVndoHwKKgsprZXDaq4vCoDbAuhfiqxMpgWq9LhVbvGFg_A9cRvKmMuc7ed6fxj81dCBj-9ojpUmGNnfAUwchut-bne-ha_uv_GUgXEdXhUhFmmvUiRQ0QnmZTFBy1yhv/s1600/label.jpg" height="93" width="400" /></a></div>
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<span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
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<span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">"One of each," he said.</span></div>
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<span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgtWEKeIW2JMDlnBxCLpq2f_90QgR3AcMLETvErZa3tAh9-EUBA9dOurEXodVLbJZzq5nYemt9ukbAVbmADlMuaXgdV_uN9ZnevEF6A8biGG1TDWBU2uTmdKJflqKhWGhMzBkCj/s1600/cnotebreakfast.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgtWEKeIW2JMDlnBxCLpq2f_90QgR3AcMLETvErZa3tAh9-EUBA9dOurEXodVLbJZzq5nYemt9ukbAVbmADlMuaXgdV_uN9ZnevEF6A8biGG1TDWBU2uTmdKJflqKhWGhMzBkCj/s1600/cnotebreakfast.JPG" height="320" width="205" /></a></div>
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<span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">Once the bread was dipped in an egg-and-milk batter, sprinkled with cinnamon and drizzled with maple syrup (the real kind), and dotted with blueberries, he said he couldn't tell the difference taste-wise, and gobbled them both up. So I asked him if he would be willing to do without the azodicarbonamide-laden bread with the flour that had been taken apart and put back together again (that's what the term "enriched" means, btw), and he agreed to try it for a month. Looks like we'll be sampling our way through Dave's selection.</span></div>
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<span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">Baby steps, right?</span></div>
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<span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><br /></span></div>
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<span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"><b>Any label war stories out there? What lies bring out the zealot in you?</b></span></div>
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<span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;"> </span><span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"> </span></div>
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<![endif]-->Suzy Vitellohttp://www.blogger.com/profile/12836144962952322322noreply@blogger.com4tag:blogger.com,1999:blog-30074355.post-39435865468332246882015-01-14T10:19:00.001-08:002022-01-14T12:28:10.496-08:00happy book birthday. to me.<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjedVePVm-vovGeAUAP_Ft-RTpieNxBu_vBgheipT5azU-mh4j_vKjtVDXXOeIzuIuVGJiNg7Q9OC0Tz3pvcRx3NiexI8npylvtG52T3NzO8Y0DK9IYX3QrchQoArqy50BO3ImE/s1600/OneYr.jpg" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjedVePVm-vovGeAUAP_Ft-RTpieNxBu_vBgheipT5azU-mh4j_vKjtVDXXOeIzuIuVGJiNg7Q9OC0Tz3pvcRx3NiexI8npylvtG52T3NzO8Y0DK9IYX3QrchQoArqy50BO3ImE/s1600/OneYr.jpg" width="150" /></a></div>
<b>We interrupt healthy</b> eating for an important announcement. This time last year I awoke to The Moment After. Or, as <a href="http://www.tomspanbauer.com/" target="_blank">Tom Spanbauer</a> has so articulately described, "The moment that after, you're different."<br />
<br />
I was different because my debut was officially "out" - and my debut, just to mess with me, has the title <a href="http://suzyvitello.com/books/the-moment-before/" target="_blank">The Moment Before</a>.<br />
<br />
In the novel - which is set in Portland, Oregon - there are several scenes that feature the iconic <a href="http://www.voodoodoughnut.com/index.php" target="_blank">Voodoo Doughnut shop</a>, so where did I stage my launch party? Yup.<br />
<br />
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhABIkhVXsGFT9wMdELB8BzkZkZknVi6j_h_3STH_1-XLRpfslpoz6aC3eOeVYznhyphenhyphenjTRU__iDs-TxB45ZwNxRX6GHlP1pDrTr1gNhkRC9D0z9VzErfKBQU95dwBshg8eoP6Qpf/s1600/spanbauer.jpg" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="150" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhABIkhVXsGFT9wMdELB8BzkZkZknVi6j_h_3STH_1-XLRpfslpoz6aC3eOeVYznhyphenhyphenjTRU__iDs-TxB45ZwNxRX6GHlP1pDrTr1gNhkRC9D0z9VzErfKBQU95dwBshg8eoP6Qpf/s1600/spanbauer.jpg" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">My buddy Tom Spanbauer and me!</td></tr>
</tbody></table>
As lovely as the "magic is in the hole" doughnuts are, on my book birthday, I thought I'd amend my plan to eat cleanly all month and celebrate by buying an array of fabulous confections, and just sample a bite of each. Variety being the spice of life and all. But instead of Voodoo, I bought this six-pack of donuts at <a href="http://www.bluestardonuts.com/" target="_blank">Blue Star</a>. Why not spread the wealth (and the calories, and the fat)?<br />
<br />
<br /><div>Whereas Voodoo is clever and edgy, Blue Star is foodie and gourmet. And a bit more expensive. Their brand is quality forward, as opposed to Voodoo's hipster grunge. <br />
<br />
For today's celebration I chose lemon poppy seed buttermilk, Mexican chocolate, blueberry basil, Maple bacon and my favorite, a lemon glazed cinnamon. And I'm not sorry.<br />
<b><br /></b>
<b>What's your secret favorite indulgence?</b><br />
<br /></div>Suzy Vitellohttp://www.blogger.com/profile/12836144962952322322noreply@blogger.com7tag:blogger.com,1999:blog-30074355.post-75806186901898267422015-01-13T14:34:00.002-08:002015-01-13T14:34:48.881-08:00to sauce or not to sauce<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQqBc91uZN_MNH6_n737pWbZ7RHc27regADXghO2tW-trLGRzkJZuv80cdT3x_3fmj4iXvbmuVtojW6ZYNUtkfFExS-NZhRnZbd2aLk5YTKVGwdT9dbpjjbaeRd9Mo_C83kJlz/s1600/haute.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQqBc91uZN_MNH6_n737pWbZ7RHc27regADXghO2tW-trLGRzkJZuv80cdT3x_3fmj4iXvbmuVtojW6ZYNUtkfFExS-NZhRnZbd2aLk5YTKVGwdT9dbpjjbaeRd9Mo_C83kJlz/s1600/haute.JPG" height="320" width="240" /></a></div>
<b>I love a good sauce</b>, don't you? One with locally-sourced organic ingredients that elevates your food to haute cuisine?<br />
<br />
Here are two Portland sauces that work wonders for your broiled salmon, huevos rancheros, taco night or Thai noodle dishes.<br />
<br />
Marshall's Haute Sauce: Yum! And look at all the stuff they put in that tiny bottle! You'd be hard-pressed to replicate it without investing in some fairly expensive ingredients. I sampled some of this the other day, and I swooned. (Their website seems to be undergoing some sort of hacking/safety issues, I'm getting the "are you sure" message when I click there - but the url is marshallshautesauce.com if you want to give it a go.)<br />
<br />
On the Thai side, one of my go-to favorite food carts in Portland is the infamous <a href="http://khaomangai.com/" target="_blank">Nong's Khao Man Gai</a> downtown. I've been going there for years - even before every major food magazine <br />
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hailed them as the next-best thing to sliced gluten free bread. A couple years ago they started selling their sauce, and I typically have a couple bottles in my pantry at all times.<br />
<br />
That said, here's an unexpected consequence of my January, 2015 experiment: I'm trying to not only eat clean, but look at the economics of my eating. As fabulous as the sauces are, they are a bit pricey. And I say that not to complain. They are worth every penny! But after I curtailed my grabbing-lunch-on-the-go habit, it started this domino effect where I'm confronting my "eating out" budget as well as my grocery store spending.<br />
<br />
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So yesterday, instead of pouring $3.50 worth of bottled sauce on my wild salmon (which I buy in bulk once a year, directly from Alaska thanks to a friend with contacts), I squeezed half a lemon on it instead. Drizzled a bit of olive oil, and waved the salt & pepper grinders over my fillet. Broiled for six-and-a-half minutes, I have to say, it tasted fantastic. Fresh, I guess, is how I'd describe it.<br />
<br />
That's not to say I'll forever abandon the yummy sauces, but it was a good lesson for me. Simple can taste just fine. Also, I think my palate is getting sensitized to seasonings again - recoiling at extra sodium and such.<br />
<br />
The best thing about that salmon is - it's fantastic high-quality, low calorie protein. I can eat it every meal. Truly.<br />
<br />
<b>What's your favorite condiment?</b>Suzy Vitellohttp://www.blogger.com/profile/12836144962952322322noreply@blogger.com2tag:blogger.com,1999:blog-30074355.post-19724611351999474662015-01-12T17:03:00.000-08:002015-01-12T17:03:39.628-08:00all ducked out<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
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<b>Here</b> are the fruits of my labor for our potluck Championship Game dish. You get the color thing, right? The overwhelming Oregon yellow/green, dwarfing the Buckeye red?<br />
<br />
Kiwi, banana, pineapple, mango, orange segments with a smattering of out-of-season-and-therefore-shitty strawberries. <br />
<br />
So, this is my first post-resolution beer fest and I expect there will be many options. Pizza? Burgers? Oh my God, nachos, even? Will I remain a clean eater, or will I jump into a vat of cheese sauce whilst sucking Jell-O shots?<br />
<br />
I'll report back. Happy football!<b> Are you watching, too?</b> <br />
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Suzy Vitellohttp://www.blogger.com/profile/12836144962952322322noreply@blogger.com5tag:blogger.com,1999:blog-30074355.post-15839639208344672592015-01-09T14:06:00.002-08:002015-01-10T12:02:43.613-08:00more food, more fun<!--[if gte mso 9]><xml>
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<span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">All right clean eaters club, here are some ideas for the week ahead. You'll see a mix of links and recipes and a <a href="http://www.suzyvitello.com/wp-content/uploads/2015/01/PRINTABLE-SHOPPING-LISTwk2.pdf" target="_blank">download/printable shopping list</a> at the end if you'd like. I'm just throwing out ideas. A few pretty pictures. We're in it for the pictures, right?</span></div>
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<b><span style="color: purple;"><span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">BRUNCH IDEAS FOR THE WEEKEND</span></span></b></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Banana-Buckwheat Pancakes</span></b></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><a href="http://blog.myfitnesspal.com/banana-buckwheat-pancakes-compote/">http://blog.myfitnesspal.com/banana-buckwheat-pancakes-compote/</a></span></b></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Veggie-Feta Quichlettes (make after milking almonds)</span></b><br />
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">6 servings; each serving 285 cal. A bit high in fat, but the good fat (mostly). Low carb. <span style="color: magenta;">UPDATED</span> </span></b></div>
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<span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Almond Meal
Crust: </span></div>
<ul type="disc">
<li class="MsoNormal" style="mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">1 3/4 cup almond meal </span></li>
<li class="MsoNormal" style="mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">1/4 cup unsweetened almond milk </span></li>
<li class="MsoNormal" style="mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">1/2 tablespoon olive oil </span></li>
<li class="MsoNormal" style="mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">1/2 teaspoon salt </span></li>
<li class="MsoNormal" style="mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">1 tablespoon fresh sage, chopped (optional) </span></li>
</ul>
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<span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Vegetable
Filling: </span></div>
<ul type="disc">
<li class="MsoNormal" style="mso-list: l1 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">5 large eggs (or 6 medium), whisked </span></li>
<li class="MsoNormal" style="mso-list: l1 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">3/4 cups unsweetened almond milk </span></li>
<li class="MsoNormal" style="mso-list: l1 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">1/2 cup feta (or ricotta) cheese </span></li>
<li class="MsoNormal" style="mso-list: l1 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">1 cup Swiss chard, rinsed and chopped </span></li>
<li class="MsoNormal" style="mso-list: l1 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">1/3 cup orange pepper (or other sweet peppers) </span></li>
<li class="MsoNormal" style="mso-list: l1 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">2 tablespoons red onion, chopped </span></li>
<li class="MsoNormal" style="mso-list: l1 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">3 garlic cloves, pressed or minced </span></li>
<li class="MsoNormal" style="mso-list: l1 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">pinch salt </span></li>
<li class="MsoNormal" style="mso-list: l1 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">1 tablespoon fresh basil, chopped </span></li>
<li class="MsoNormal" style="mso-list: l1 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">grated nutmeg (optional) </span></li>
</ul>
<ol start="1" type="1">
<li class="MsoNormal" style="mso-list: l2 level1 lfo3; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Preheat oven to 400ºF. Grease a 12-cup muffin pan or line it
with silicone baking cups.</span></li>
<li class="MsoNormal" style="mso-list: l2 level1 lfo3; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">In a medium-sized bowl, mix together all the ingredients for
the crust until you get a wet, crumbly dough.</span></li>
<li class="MsoNormal" style="mso-list: l2 level1 lfo3; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Divide the dough evenly among the 12 muffin cups, and press
the dough firmly into the bottom of each cup.</span></li>
<li class="MsoNormal" style="mso-list: l2 level1 lfo3; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Bake the dough for about 10-12 minutes, until the edges of
the dough start to brown.</span></li>
<li class="MsoNormal" style="mso-list: l2 level1 lfo3; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">While the dough is baking, mix all the ingredients for the
filling in a medium-sized bowl.</span></li>
<li class="MsoNormal" style="mso-list: l2 level1 lfo3; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Once the quiche crusts have been baked, remove them from the
oven and reduce the heat down to 375ºF.</span></li>
<li class="MsoNormal" style="mso-list: l2 level1 lfo3; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Pour the filling evenly onto the baked crusts.</span></li>
<li class="MsoNormal" style="mso-list: l2 level1 lfo3; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Bake for about 20-25 minutes, or until the eggs are cooked
and the filling is firm to touch.</span></li>
<li class="MsoNormal" style="mso-list: l2 level1 lfo3; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Let the quiches cool before removing them from the muffin pan
to ensure that the crust does not crumble.</span><span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"> Grate fresh nutmeg over them. </span>
</li>
</ol>
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<b><span style="color: purple;"><span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">OTHER BREAKFAST RECIPES</span></span></b></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Piña-colada smoothie</span></b></div>
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<span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Fill a 2-cup measure with ¼
mango; ¼ pineapple chunks; ¼ frozen coconut (cut off of a popsicle); ¼ almond
milk. Blend. Yum! (add whey protein powder if you want – for after a workout)</span></div>
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<br /></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Curried eggs [ or tofu] (4 servings)</span></b></div>
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<span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">2 tablespoons extra virgin olive
oil</span></div>
<div class="MsoNormal">
<span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">1 medium onion/diced</span></div>
<div class="MsoNormal">
<span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">½ small jalapeño pepper, seeded
and minced</span></div>
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<span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">2 cloves garlic, minced</span></div>
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<span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">2 tsp ginger root, minced</span></div>
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<span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">¼ tsp coriander</span></div>
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<span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">¼ tsp cayenne pepper</span></div>
<div class="MsoNormal">
<span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">1 Tablespoon cilantro, minced</span></div>
<div class="MsoNormal">
<span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">8 eggs [package of drained tofu
cut into cubes]</span></div>
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<span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Heat oil in a skillet and add the
onion and pepper. Saute for 5 minutes then add garlic, ginger, spices and
cilantro, saute another minute. Add eggs [tofu] and stir until done. Serve with
whole grain toast/fruit-first jam.</span></div>
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<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Breakfast tacos (2 servings)</span></b></div>
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<span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">4 tortillas</span></div>
<div class="MsoNormal">
<span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">½ pound ground turkey</span></div>
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<span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">½ yellow onion</span></div>
<div class="MsoNormal">
<span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Peppers of choice</span></div>
<div class="MsoNormal">
<span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">4 oz feta</span></div>
<div class="MsoNormal">
<span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Fistful of cilantro, minced</span></div>
<div class="MsoNormal">
<span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Squeeze of lime</span></div>
<div class="MsoNormal">
<span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Dash of cayenne pepper and white
pepper</span></div>
<div class="MsoNormal">
<span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Pinch of salt</span></div>
<div class="MsoNormal">
<span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">1 Tablespoon canola oil</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Preheat oven to 400°</span></div>
<div class="MsoNormal">
<span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Saute the onions and peppers in
oil, add spices</span></div>
<div class="MsoNormal">
<span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Meanwhile, place tortillas on
baking tray, sprinkle feta and place in preheated oven. Watch closely</span></div>
<div class="MsoNormal">
<span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Assemble meat mixture on
tortillas once they’re golden brown and the cheese is ever-so-slightly
melted/toasted</span></div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
</div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<b><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZ4Qz-VeWOve2TkhEsZImUnVS6l2o_39qmZPw_aOXi63KTbrQoz7PKd6545ceOum41XKifDgworXQFhyphenhyphenvimNGsuzw8Sk-7STVCv1OD8PLzQ0dvz9L9-Rof-tFyyrNP86e0vni_/s1600/lunchsalad.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZ4Qz-VeWOve2TkhEsZImUnVS6l2o_39qmZPw_aOXi63KTbrQoz7PKd6545ceOum41XKifDgworXQFhyphenhyphenvimNGsuzw8Sk-7STVCv1OD8PLzQ0dvz9L9-Rof-tFyyrNP86e0vni_/s1600/lunchsalad.JPG" height="400" width="398" /></a></b></div>
<br />
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="color: purple;"><b><span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">LUNCH IDEAS</span></b></span></div>
<div class="MsoNormal">
<span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Here’s what I’ve settled on 3 X
week (it’s slightly more than 300 calories if you toast up a small slice of
bread with it)</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Rotisserie/lettuce/pom-mango-cashew Salad</span></b></div>
<div class="MsoNormal">
<span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">2 – 3 oz rotisserie chicken breast
meat</span></div>
<div class="MsoNormal">
<span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">3 fistfuls of lettuce</span></div>
<div class="MsoNormal">
<span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">¼ cup chopped mango</span></div>
<div class="MsoNormal">
<span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">2 Tablespoons pom seeds</span></div>
<div class="MsoNormal">
<span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">2 Tablespoons chopped cashews</span></div>
<div class="MsoNormal">
<span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">1 ½ Tablespoons <a href="http://www.letstalkaboutwriting.com/2014/12/this-little-piggy.html">Suzy’s
Salad Dressing</a> (60 calories)</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">French Lentil Salad</span></b><span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"> (I made one for lunch recently. It was
great! – Buy the ready to eat lentils at Trader Joes!)</span></div>
<div class="MsoNormal">
<span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><a href="http://www.oregonlive.com/foodday/index.ssf/2008/06/recipe_detail.html?id=9548">http://www.oregonlive.com/foodday/index.ssf/2008/06/recipe_detail.html?id=9548</a></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="color: purple;"><b><span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">DINNER IDEAS</span></b></span></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Tilapia Tacos</span></b></div>
<div class="MsoNormal">
<span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><a href="http://blog.myfitnesspal.com/smoky-tilapia-tacos/">http://blog.myfitnesspal.com/smoky-tilapia-tacos/</a></span></div>
<div class="MsoNormal">
<br /></div>
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhizn0DTs-dQ9nOtUF3TQurwQoq4zYKpE1DmVtfY8JwAgH_XMWs8eu5JUuu6hJfTXRz_nzvjnUlgoEZWae_1B4PCeqXLmPv_enQp6Eapizpl3DNgNguxPCgHnV06k279Zf1AKWW/s1600/toastingquinoa.JPG" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhizn0DTs-dQ9nOtUF3TQurwQoq4zYKpE1DmVtfY8JwAgH_XMWs8eu5JUuu6hJfTXRz_nzvjnUlgoEZWae_1B4PCeqXLmPv_enQp6Eapizpl3DNgNguxPCgHnV06k279Zf1AKWW/s1600/toastingquinoa.JPG" height="268" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">pan-toasting quinoa</td></tr>
</tbody></table>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Quinoa Corn Kale Fritter Cakes (makes 4
servings)</span></b></div>
<div class="MsoNormal">
<span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">¾ c quinoa (toasted for 5 minutes
in 1 Tablespoon canola oil)</span></div>
<div class="MsoNormal">
<span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">1 ½ c water</span></div>
<div class="MsoNormal">
<span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">½ cup frozen corn</span></div>
<div class="MsoNormal">
<span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">1 cup kale (chopped)</span></div>
<div class="MsoNormal">
<span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">2 Tablespoons minced minced onions</span></div>
<div class="MsoNormal">
<span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">2 eggs (beaten to within an inch
of their lives)</span></div>
<div class="MsoNormal">
<span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">¼ cup buckwheat or other flour</span></div>
<div class="MsoNormal">
<span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">½ cup green onions, chopped </span></div>
<div class="MsoNormal">
<span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">½ tsp white pepper</span></div>
<div class="MsoNormal">
<span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">1 tsp salt</span></div>
<div class="MsoNormal">
<span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Canola oil as needed</span></div>
<div class="MsoNormal">
<span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Add the water to the toasted
quinoa, bring to boil, cover and simmer 12 minutes</span></div>
<div class="MsoNormal">
<span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Transfer to large bowl and mix in
frozen corn to cool</span></div>
<div class="MsoNormal">
<span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Meanwhile, blend the kale and
minced onions in a food processor (or immersion blender)</span></div>
<div class="MsoNormal">
<span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Mix blended stuff with eggs and
flour and salt/pepper</span></div>
<div class="MsoNormal">
<span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Combine with quinoa mixture and
make the batter</span></div>
<div class="MsoNormal">
<span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">These should resemble
fritter/pancakes when you fry them.</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Tuna Steak seared two ways</span></b></div>
<span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">It’s Jamie Oliver! </span><br />
<span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><a href="https://www.youtube.com/watch?v=8liwbhzihU4">https://www.youtube.com/watch?v=8liwbhzihU4</a></span><br />
<span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><br />
<b style="mso-bidi-font-weight: normal;">Spicy Tofu w/ Broccoli</b></span><br />
<span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">I love watching and listening to Sanjeev
Kapoor <a href="https://www.youtube.com/watch?v=t_QNVGDMK58">https://www.youtube.com/watch?v=t_QNVGDMK58</a></span><br />
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Calibri","sans-serif"; mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin;">Red Beans and Rice</span></b></div>
<div class="MsoNormal">
<span style="font-family: "Calibri","sans-serif"; mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin;">I love this video – it shows the
step-by-step method: <a href="https://www.youtube.com/watch?v=7h6rnVvuSP8">https://www.youtube.com/watch?v=7h6rnVvuSP8</a></span></div>
<div class="MsoNormal">
<span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Note: use tofu or ground turkey
instead of the sausage for healthier outcome</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><a href="http://www.suzyvitello.com/wp-content/uploads/2015/01/PRINTABLE-SHOPPING-LISTwk2.pdf">CLICK
HERE FOR WEEK 2 Shopping List</a></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Whew, what are you making for dinner this
weekend? I’m probably going to take the weekend off from the blog, but would
love to hear how it’s going with you!</span></b></div>
Suzy Vitellohttp://www.blogger.com/profile/12836144962952322322noreply@blogger.com7tag:blogger.com,1999:blog-30074355.post-51802927121848957502015-01-08T21:32:00.000-08:002015-01-08T21:32:37.446-08:00quinoa corn kale cakes review<iframe width="560" height="315" src="//www.youtube.com/embed/3Ae30j5b4uY" frameborder="0" allowfullscreen></iframe>
Suzy's test kitchen. (Accompanying music selection "I'm in Love with the CoCo" by Carson. Hmmm.)
Suzy Vitellohttp://www.blogger.com/profile/12836144962952322322noreply@blogger.com0tag:blogger.com,1999:blog-30074355.post-5128977066620167822015-01-08T14:08:00.000-08:002015-01-08T14:22:54.672-08:00I'm melting ...<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-gXY0GotogP-tQBebobNNki-9IhrRJaelLGgdW5ENQ1gcGrifhY1DQvM1C_osaspMmdaV0x7-g9kcDBeQMGgLyS9XxmH2_mYA8jutqTSS7J8wslUiDPCrW7Wz7WGVXmcufWLx/s1600/Wicked_Witch_Melting.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-gXY0GotogP-tQBebobNNki-9IhrRJaelLGgdW5ENQ1gcGrifhY1DQvM1C_osaspMmdaV0x7-g9kcDBeQMGgLyS9XxmH2_mYA8jutqTSS7J8wslUiDPCrW7Wz7WGVXmcufWLx/s1600/Wicked_Witch_Melting.jpg" height="201" width="320" /></a></div>
<b>If only her melting were true</b>, that wicked witch may have had a happier life. Think about it. An aging woman gone green, seeking shoes that don't fit, riding on a broom and managing a flock of flying monkeys. That gal needed to work on a few things, right?<br />
<br />
I know the typical January resolution intention sends folks to the gyms in droves. Sweating, building muscle, losing lbs, and so on - and that's just dandy. Set your goals, get on the program, and inch your way to success.<br />
<br />
But this year my goals are more about looking into the crystal ball of late middle- and old-age and really envisioning a graceful and happy way to embrace all that lies ahead. Is there a marathon, weight-lifting, - triathlon sort of adventure in my future? Nope. A commitment to the "no-pain-no-gain" philosophy? Uh-uh. Shall I try Zumba and bounce around on a gymnasium floor? Been there - did not like it. No buns or abs of steel classes either. Maybe - if they develop a class called buns/abs of hardcore Styrofoam, but not steel.<br />
<br />
Here's what my meditated-upon laundry list of Boomerish physical/movement goals looks like:<br />
<ul>
<li>I would like to walk or hike for an hour without my hips hurting</li>
<li>I want to feel less bloated and less puffy and less inflamed</li>
<li>I would like a better relationship with my body overall (I know that's vague, but you know what I mean, right?)</li>
<li>I want my head/shoulders/neck to like me again instead of constantly giving me the finger</li>
<li>A bit more muscle definition in the arms and legs would be okay, but it's actually not at the top of the list.</li>
</ul>
Also, and this is important, I would like a sense of calm to be my pervading emotion. For instance, next time someone jumps the queue at a 4-way, I would like to <i>let it go</i> rather than psychically picture myself T-boning the ass... wait, I'm getting worked up. See?<br />
<br />
In prelude to all this, a few months ago I investigated TRE - which is an acronym for <a href="http://tre-online.com/what-is-tre/" target="_blank">Trauma Releasing Exercises</a>. The idea is you do a series of movements that lightly tax key muscle groups, and then you end the session by shaking somewhat involuntarily. At the end of the deal you feel buzzed in a calm way. Excellent practice to release stress and soothe the nervous system, but you do need to make a quiet space for it.<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEguFfmrm_pU1B4_Vgj73DDDua08tBT4Q-mzzUp-vMARQ8h4Dt2R3-Oyw2HPqSMDpcxTHsWxPX6YZnX7ZdvcO_hB7tnFlxsglbNUJfnXJ7phKfp4dLD3JxWNnI3CyRaKd7madXsX/s1600/meltstuff.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEguFfmrm_pU1B4_Vgj73DDDua08tBT4Q-mzzUp-vMARQ8h4Dt2R3-Oyw2HPqSMDpcxTHsWxPX6YZnX7ZdvcO_hB7tnFlxsglbNUJfnXJ7phKfp4dLD3JxWNnI3CyRaKd7madXsX/s1600/meltstuff.jpg" height="320" width="309" /></a></div>
Today I attended a session in another type of all-the-rage-with-the-middle-age boomer wellness camp. Its acronym is <a href="http://www.meltmethod.com/about" target="_blank">MELT </a>- which stands for - well, I have no idea. Maybe it's not an acronym at all, just a good visual. The main focus of the Melt Method is rehydrating connective tissue, and its claim is that the exercises work on "stuck stress" easing it out of joints, fascia, connective tissue and so on. <br />
<br />
I had an introductory private lesson today, and (as I am wont to do, always) purchased some of the "stuff." There are balls and rollers involved, and a lot of rolling on pressure points, and I will say this, the sort of self-massage component felt great, targeted and smart, and I came away feeling energized and straighter. Also, less locked up. Placebo? Well, I'll let you know. I'm holding off on more rigorous exercising (ellipticals, weight-training, even Pilates) for a good month or so. When and if I adopt a more strenuous regime, I want to feel calm, centered, flexible, and smartly nourished as a baseline. More like ruby-red-slippered Dorothy. (Who, if I'm remembering correctly, had a bit of a methamphetamine issue. Or maybe I'm thinking about the opiates in the poppies?). Yep, I'd like to skip off to see the Wizard myself. Why not?<br />
<br />
So. Food. I'm working on a bunch of recipes today - I had an amazing lunch that figuratively exploded in my mouth! I'll post a food update later - maybe tomorrow. But first, I must ask you: <b>what gets your nervous system fired up the most?</b>Suzy Vitellohttp://www.blogger.com/profile/12836144962952322322noreply@blogger.com4tag:blogger.com,1999:blog-30074355.post-55195293544453363742015-01-07T09:09:00.001-08:002015-01-07T09:09:33.470-08:00lunchtime blues<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgydFdUbWhS7FEgBDjfohBs-azfYJazPulYIClOrMNhIUkJAOmqIxa-DmfP6DXt7muaqrmW1H-ozLuat9nGyRWy3H5F7HAjn64E0NsyUD1Sxc-CnMrSzBnnG1eN6gojOkaNXti9/s1600/lunch.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgydFdUbWhS7FEgBDjfohBs-azfYJazPulYIClOrMNhIUkJAOmqIxa-DmfP6DXt7muaqrmW1H-ozLuat9nGyRWy3H5F7HAjn64E0NsyUD1Sxc-CnMrSzBnnG1eN6gojOkaNXti9/s1600/lunch.JPG" height="385" width="400" /></a></div>
There's a lot written about packing a healthy lunch for work to avoid the deli/cafe trips. But what if you work at home? One of the hardest parts of this whole mindful/healthy eating thing for me concerns the very question of preparing and consuming a lunch a few feet away from my "office."<br />
<br />
In the myriad hours I spend alone each weekday, figuring out the balance of work/eat/dog/exercise/housework/chores/relaxation, the question of lunch both excites and irritates me.<br />
<br />
All things being equal, my perfect day is this:<br />
<br />
Get up around 7, read the news over coffee. Have breakfast with son (hub leaves the house around 6:30 - and I can't seem to get out of bed that early), get son to bus. 8:00 - feed animals, clean kitchen, read emails. 8:30 -10:00 work (writing/editing/posting/business-related work). 10:00 walk dog. 10:45 - noon work on novel. Noon - eat something that needs minimal prep/clean up and that is wholly satisfying. 12:30 - 1:00 meditate/rest.<br />
<br />
1:00 - 2:00 some sort of exercise. 2:00 - 3:00 review writing/edit. After 3:00, I'm toast when it comes to cranking out work or editing. It's a good time to do chores.<br />
<br />
The problem with achieving my perfect day is that lunch thing. I really don't want to spend more than a half hour with the whole business. Sometimes the very thought of the steps involved in creating a mindful, wholesome meal makes me want to get back into bed. Truth: I hate prepping and assembling the quotidian midday meal. I don't mind making a huge project out of food, but somehow tedious tasks like measuring mayo into my tuna salad and tearing lettuce off a head, washing and drying it to get the grit out, chopping, peeling, and mixing in service to, say, a tuna sandwich and orange slice lunch, fills me with boredom and dread. It's then that I most want to do the counter-intuitive, time-wasting and expensive alternative: get in my car and go somewhere for lunch.<br />
<br />
My promise to myself this month is to look at unhealthy and/or unwise practices and come up with alternatives, so here's something I'm trying:<br />
<br />
In the morning, after my first cup of coffee, when I'm typically cleaning the kitchen, I've been pre-prepping the tuna salad/lettuce cleaning/chopping veggies thing. I've found that if I do this before engaging with work I feel less disrupted. I'm actually behaving as if I work at an office away from home and have to pack a lunch. Somehow prepping stuff for assemblage in the morning feels less punitive than it does at noon. Maybe because I'm usually really hungry at noon and I'm dealing with blood sugar crabbiness? Hmmm.<br />
<br />
Oh - and the lettuce thing. The husband came up with this cool idea for boxed lettuce. A sheet of paper towel on the top, then flip it over for storage. Our lettuce lasted all week. As for the heads of lettuce - I saved the container and washed/tore/dried the lettuce and stored it in the recycled paper towel-lined lettuce box.<br />
<br />
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Looks like we're about done with week one! I have some new ideas for week two, so stay tuned for tomorrow's episode when we'll talk beans and I'll put together a potential shopping list.<br />
<br />
Meanwhile:<br />
<b>BREAKFAST</b><br />
<ul>
<li>Fruit smoothie</li>
<li>One egg</li>
<li>One slice whole grain toast</li>
</ul>
<br />
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<b>LUNCH</b><br />
<ul>
<li>The dreaded one-slice, open faced tuna sandwich</li>
<li>Navel orange or other fruit</li>
<li>Almond (or cashew) milk</li>
</ul>
<br />
<b>DINNER</b><br />
<ul>
<li>Major stirfry with whatever excess of veggies you have - for protein, get out those Applegate Farms chicken pieces. Or maybe tofu? Add nuts and golden raisins if you want. And rice. Eat with chopsticks to help with slower eating</li>
<li>Sliced green apples and almond butter for dessert</li>
</ul>
<br />Suzy Vitellohttp://www.blogger.com/profile/12836144962952322322noreply@blogger.com0tag:blogger.com,1999:blog-30074355.post-40396988631708766632015-01-06T13:41:00.002-08:002015-01-06T13:41:42.473-08:00fast food and fast healthcare<!--[if gte mso 9]><xml>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_m1DHyG-7i-U6ZzQPrZuinM5bqRM6gN3_nrNHmXw_YovjfULvnVCCm9xK-IGRvCEkmNfRv_5Lc2g_-T1W-Pra1MRZk0-0zKdAX8plJYVt1vo6nS2_4z03wKJ0U-c4l2_MZPaK/s1600/slippers.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_m1DHyG-7i-U6ZzQPrZuinM5bqRM6gN3_nrNHmXw_YovjfULvnVCCm9xK-IGRvCEkmNfRv_5Lc2g_-T1W-Pra1MRZk0-0zKdAX8plJYVt1vo6nS2_4z03wKJ0U-c4l2_MZPaK/s1600/slippers.jpg" height="320" width="225" /></a></div>
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<b>Friends</b>, there comes a time in every January resolution
where you decide to stretch the limits of that wagon. Maybe you don’t
completely fall off of it. Maybe you hang your feet off the side, grazing the surrounding
weeds with your toe. Maybe you jump off for a second to make sure the horse is
okay, then jump back on. Maybe you spend the day hobbling from one <a href="https://www.zoomcare.com/" target="_blank">ZoomCare</a> to
the next, hoping to get to the bottom of your injured and still very painful
toe.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
After three distinct visits to various Doc-In-The-Boxes over
the past 24 hours, this is what I know:</div>
<br />
<div class="MsoNormal">
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<ol>
<li>My toe has no broken bones or dislocated joints (hurray!)</li>
<li>Buddy-toe wrapping is helpful when walking, but not so
helpful while sleeping. Flat shoes are a must, but I walked around in slippers. Yup, I did. Good thing it wasn’t raining.</li>
<li>Starbucks new “<a href="http://www.starbucks.co.uk/menu/beverage-list/espresso-beverages/flat-white" target="_blank">Flat White</a>” is a rip off. You’re better off
getting a doppio espresso macchiato (less milk, less calories, better taste,
less $, much more authentic)</li>
</ol>
<div class="MsoNormal">
</div>
<br />
<div class="MsoNormal">
So, despite eating most of my meals out yesterday, I managed
to stay on the 300/400/500 plan. Perhaps you’d like to know what I consumed?
Okay. Full disclosure.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;">BREAKFAST </b></div>
<div class="separator" style="clear: both; text-align: center;">
</div>
<br />
<br />
<ul>
<li><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span>Sbux: black coffee</li>
<li><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span>lo fat turkey/egg/sandwich</li>
</ul>
<br />
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;">LUNCH</b></div>
<div class="separator" style="clear: both; text-align: center;">
<b style="mso-bidi-font-weight: normal;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiX3xkquZS-rgIJqoNYGFM7X9w7ZD44Xl26cEfeEvu8vRqVAFltvcuhkCCohzMoQ5JswI39bf-_pEraKxGMwsd0UKEZGZtDqRaO23NTPOx9mNkGMcQT7KRxoAfPBI_AoN4wieUv/s1600/tofu.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiX3xkquZS-rgIJqoNYGFM7X9w7ZD44Xl26cEfeEvu8vRqVAFltvcuhkCCohzMoQ5JswI39bf-_pEraKxGMwsd0UKEZGZtDqRaO23NTPOx9mNkGMcQT7KRxoAfPBI_AoN4wieUv/s1600/tofu.jpg" height="320" width="304" /></a></b></div>
<br />
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Whole Foods Hot Bar:</div>
<br />
<ul>
<li><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span>½ c basmati rice</li>
<li><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span>3 oz stewed chicken verde w/ extra verde sauce</li>
<li><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span>2 scoops baked tofu</li>
<li><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span>2 scoops raw kale</li>
</ul>
<br />
<div class="MsoNormal">
Another trip to Sbux for a doppio espresso macchiato</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;">SNACK</b></div>
<br />
<ul>
<li><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span>8 oz homemade almond milk</li>
</ul>
<br />
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
</div>
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<b style="mso-bidi-font-weight: normal;">DINNER</b></div>
<br />
<ul>
<li><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span>6 oz red wine (I know! – workshop met in a bar)</li>
<li><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span>Mixed bar nuts (about 20)</li>
<li><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span>Came home and made a 2 ounce deli turkey/small
whole grain bread/lots of greens/mustard sandwich</li>
</ul>
<br />
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<br /></div>
<div class="MsoNormal">
So, how about that wine? How about all that commercially
prepared food? Well, truthfully, it all tasted fairly meh– plus, I was really
in pain due to toe. I came home, lingered in some <a href="http://www.nytimes.com/2014/02/23/books/review/lorrie-moores-bark.html?_r=0" target="_blank">Lorrie Moore stories</a>, popped
a pain pill, and zonked out. (Only to wake up at 2:00 am, my toe on fire! Got up,
bumped shin and head, unwrapped toe, applied Arnica, did some <a href="http://traumaprevention.com/what-is-tre/" target="_blank">TRE exercises</a> and
slept like a log.)</div>
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<br /></div>
<div class="MsoNormal">
<b>What's your favorite place to test the limits of the wagon? </b></div>
Suzy Vitellohttp://www.blogger.com/profile/12836144962952322322noreply@blogger.com4tag:blogger.com,1999:blog-30074355.post-80924316197472935682015-01-04T17:51:00.006-08:002015-01-04T18:55:08.170-08:00embracing the nut sac<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg2zn00rkbfVTdF7SX6ZrnRSlud3plTna91JWPAusFH3Ilqq0Tt6be0QFHtvVL0DBR42vK-BIXRpZH7LOKBH6EVAN4tHAsvvtdVh_VFgwPzdm0I5nFLL-n_0tFnA5HsS5aQFnHy/s1600/homemadealmondmilk.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg2zn00rkbfVTdF7SX6ZrnRSlud3plTna91JWPAusFH3Ilqq0Tt6be0QFHtvVL0DBR42vK-BIXRpZH7LOKBH6EVAN4tHAsvvtdVh_VFgwPzdm0I5nFLL-n_0tFnA5HsS5aQFnHy/s1600/homemadealmondmilk.jpg" height="320" width="240" /></a></div>
And you thought this post was going to be a lexicon on how to prepare the perfect mt. oysters, right? Tricked you!<br />
<br />
I'm about to launch into a smallish tirade on Big Food (cousin to Big Pharma). And I say <i>smallish</i> because, try as I might, I can never muster the true spirit of zealotry. I mean, part of my livelihood comes from writing copy and managing the social media needs of a reasonably large food company. So, no, I don't want to turn back the hands of time and go back to the days of butcher, baker, candlestick-maker <i>completely</i>. I just want to be more mindful of options when it comes to nourishing myself and the fam, and stay on top of those big words that you find on food labels.<br />
<br />
Okay, so tirade.<br />
<br />
In an effort to cut down on dairy (because fat, and because lactose intolerance), the husband and I use soy and/or almond milk (we still buy cow's milk for the boy, and his bones are mighty strong). But after poring over the label of almond milk we purchase by the case from the daddy of oppressive Big Food, Costco, I was surprised to see all the <i>stuff </i>in the product.<br />
<br />
Upon <a href="http://foodbabe.com/2012/05/22/watch-out-for-this-carcinogen-in-your-organic-food/" target="_blank">further research on the most controversial ingredient, carrageenan</a>, and noting that both Kirk and I are prone to stomach aches that mystify us, I bought us a <a href="http://www.rawsomecreations.com/news/article.php?i=91" target="_blank">nut sac</a>. (Okay, they're really called nut milk bags. For obvious reasons.)<br />
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<br />
And then, of course, you have to buy the organic almonds rather than the regular almonds. Yes, they're twice as expensive, but you don't want to titrate herbicides into your homemade almond milk, right?<br />
<br />
It really isn't that big a deal to make your own almond milk. Swear. It's just one of those "thinking ahead" things. Like soaking dried beans overnight. Because that's what you have to do. Soak the almonds in water for eight or so hours.<br />
<br />
Next step is, rinse them and then blend them up with water and a half tsp or so of vanilla, maybe a few dates if you want to sweeten it a little. 4-1 water/nuts. Then, get out your giant mason jar, fit the nut sac inside of it. Fasten a rubber band around the rim, and pour your concoction in the bag.<br />
<br />
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In a few minutes you'll have pretty damn delicious almond milk. (Especially if you live in the Portland area and get fantastic, pure water out of the tap.)<br />
<br />
So. What to do with the almond nut meal that's leftover? Well, if you have backyard chickens, they love it! But I also made this cake with it, and it seems to have passed the "potluck" test - just this little piece was left over! Here's the recipe for it (caveat - I'm a bit clumsy with recipes: never truly measuring anything, but I think this is pretty accurate.)<br />
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<br /></div>
<br />
<b>NUTMEAL BANANA CAKE</b><br />
<br />
<ul>
<li>2 cups almond meal pulp</li>
<li>1/2 cup rice flour</li>
<li>1/2 tsp Xantham gum (I use Bob's Red Mill)</li>
<li>1 Tbsp cinnamon</li>
<li>pinch of salt</li>
</ul>
<ul>
<li>2 eggs</li>
<li>2 ripe bananas</li>
<li>1 Tbsp Canola oil</li>
<li>(dark chocolate for topping, if desired)</li>
</ul>
<div>
_____________________________</div>
<br />
<br />
<ul>
<li>preheat oven to 350</li>
<li>Mix dry ingredients in small bowl</li>
<li>Mash up banana in big bowl, add eggs and oil and mix well</li>
<li>Combine dry with wet</li>
</ul>
<br />
<br />
Pour into nonstick bunt cake pan and bake for 25 minutes or until toothpick comes out clean.<br />
After it cools, remove cake from pan. Just before serving, double-boil some dark chocolate to drizzle over the top. You can get 12 servings from this, at 120 calories a serving.<br />
<br />
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Okay, so here is a menu for tomorrow's clean eating, in case you want one:<br />
<br />
<b>BREAKFAST</b><br />
granola/almond milk/berries<br />
<b><br /></b>
<b>LUNCH</b><br />
salad greens with feta and tuna<br />
piece of almond meal cake<br />
<br />
<b>DINNER</b><br />
pasta (try the quinoa pasta, for kicks!)<br />
tomato meat (ground boar, perhaps? or turkey?) sauce (add saut<span style="font-family: Cambria; font-size: 12pt;">éed onions and peppers to jarred tomato sauce)</span><br />
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<!--StartFragment--><!--EndFragment-->green salad<br />
<br />Suzy Vitellohttp://www.blogger.com/profile/12836144962952322322noreply@blogger.com2tag:blogger.com,1999:blog-30074355.post-32168769090945913302015-01-03T14:52:00.000-08:002015-01-03T14:52:13.797-08:00granola<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiIEUNDWGgfnrlLourMUUZeEG6PQrpIykGX6UhqJ17ZObuHtBj-9mWSKN-3EkNPP3zV48BfZlu5jdyvtx2zWDzyjSDmmT6oLxd753e838pAZzyU8K2WZHB4_PyB-GuBEl6R1-MF/s1600/granolaoven.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiIEUNDWGgfnrlLourMUUZeEG6PQrpIykGX6UhqJ17ZObuHtBj-9mWSKN-3EkNPP3zV48BfZlu5jdyvtx2zWDzyjSDmmT6oLxd753e838pAZzyU8K2WZHB4_PyB-GuBEl6R1-MF/s1600/granolaoven.jpg" height="400" width="300" /></a></div>
I've confessed already my hatred for oatmeal - but I do not mind baked oats. And I adore golden raisins. But here's the thing about store-bought granola - I always get a stomach ache after eating it - with or without the milk.<br />
<br />
Two weeks ago, if you'd have told me I'd be making my own granola, I'd have laughed in your face. A big, fat hahahahaha! I hate the kitchen. I only go in there to pop another Ghirardelli Dark & Sea Salt Caramel in my pie hole.<br />
<br />
My husband nearly had a heart attack when he saw me spreading the oats on a cookie sheet. "This calls for a toast," he said. "Where's the Scotch?" That husband is a funny guy.<br />
<br />
So. I made the granola and I ate the granola. With homemade almond milk. Yup. That's tomorrow's recipe.<br />
<br />
And guess what? I don't have a stomach ache. Furthermore, I'm sitting here like a trained dog with the bag of Ghirardelli right next to me, and I'm not reaching for one. Plus, I didn't have the Scotch. #SmallVictories.<br />
<br />
<b>BREAKFAST</b><br />
homemade granola (see below)<br />
almond milk<br />
1/4 cup mixed berries<br />
<br />
<b>LUNCH</b><br />
Salad with leftover salmon and feta<br />
balsamic vinegar<br />
<br />
<b>DINNER</b><br />
Taco night!<br />
Almond meal cake! (I will reveal the recipe for this once I actually taste it and declare it worthy. Or not)<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgfIJ1cONzvbDKdkdiIBEsD1mpUjM1c3SXyNkRRA5cdgaQPPjk9MV2nv2Nc3RJ920oSH7SqodLh4ANGerI_Yqbwq0TR5usDM4gKDXVYON7WhQv5GaLW8PgbHw9lJRBUex7Vo5bH/s1600/granolajar.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgfIJ1cONzvbDKdkdiIBEsD1mpUjM1c3SXyNkRRA5cdgaQPPjk9MV2nv2Nc3RJ920oSH7SqodLh4ANGerI_Yqbwq0TR5usDM4gKDXVYON7WhQv5GaLW8PgbHw9lJRBUex7Vo5bH/s1600/granolajar.jpg" height="400" width="300" /></a></div>
<b>HOMEMADE GRANOLA</b><br />
4 cups rolled oats<br />
2 Tbsp maple syrup<br />
1 Tbsp canola oil<br />
1/2 cup chopped almonds<br />
1/2 cup golden raisins (soak in water, then drain the water)<br />
1 tsp cinnamon<br />
<br />
<br />
<ul>
<li>Preheat oven to 300</li>
<li>Measure oats and almonds into a large bowl </li>
<li>Mix the wet ingredients in small bowl</li>
<li>Coat the oats and almonds with mixture</li>
<li>Spread the coated oats and almonds on a cookie sheet (tip: parchment paper makes it less messy and easier to pour into jars.)</li>
<li>sprinkle cinnamon over the oats</li>
<li>Bake for about 20 minutes. Watch closely, and occasionally stir the outer oats into the center (outer oats will brown faster)</li>
<li>Take out, let cool, mix in the drained raisins </li>
<li>Once cool, pour into fancy jars that look nice on your shelf! (Or any container, really, I'm just getting a little Martha on y'all.)</li>
</ul>
<br />
<br />
<b>So, tell me dear ones, fans of granola or not? What about coconut and carob? Have any recipes to share?</b>Suzy Vitellohttp://www.blogger.com/profile/12836144962952322322noreply@blogger.com2tag:blogger.com,1999:blog-30074355.post-63238841610171378252015-01-02T09:19:00.004-08:002015-01-02T09:44:34.809-08:00baby, it's cold outside<div class="separator" style="clear: both; text-align: center;">
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<div class="MsoNormal">
Can you get it up for salad when it's 28 degrees? (Or in
Drea's case, minus 100 up there in the Canadian frostbite belt?) <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Winter in the Northern Hemisphere is a huge deterrent to
snacking on crudités. I want hot toddies. Steaming lasagna dripping in melted
cheese. Stew! Garlic bread! Pot pie.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
What to do? Well, for starters, eat hot, white plant-based
food. That's right! Hot. White. Food.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Apparently, there's lots of inflammation-fighting flavonoids
in nuts, and vitamins C, B and quercetin in white veggies. (Can you hear
the tune in my head? Bowie's Wedding Song?) As far as the hot part, there's the psychological satiety factor with a hot meal. It has the illusion of sticking to your ribs more than say, radishes dipped in nonfat yogurt.</div>
<div class="MsoNormal">
<b><br /></b></div>
<div class="MsoNormal">
<b>COOK ONCE, EAT TWICE!</b></div>
<div class="MsoNormal">
The other thing about cooking a big old hot meal is: leftovers. Cook big, then put leftovers in small, reheatable containers for the days to come. Less work - and it gives you the opportunity to reimagine the food in different settings. Just like writing! Same character, new scene. For instance, I always cook a whopping big salmon when it's on the menu for dinner. (I broil mine, with minimal marinade.) Next day, I put it on my toast at breakfast, then fling it into my salad or warmed veggies for lunch.</div>
<div class="MsoNormal">
<br /></div>
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<div class="MsoNormal">
I made this omelette for the fam yesterday, and it mostly
got eaten up (there's still a sliver left - I may sneak it into something later). Actually, it was a frittata, not an omelette, because it was
puffier and broiled at the end. Here's the recipe - try it tomorrow with
breakfast:<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b>HOT WHITE FOOD FRITTATA:</b><o:p></o:p></div>
<div class="MsoNormal">
ingredients:<o:p></o:p></div>
<div class="MsoNormal">
half an onion, chopped<o:p></o:p></div>
<div class="MsoNormal">
1/2 cup sliced mushrooms<o:p></o:p></div>
<div class="MsoNormal">
1/2 cup diced cauliflower<o:p></o:p></div>
<div class="MsoNormal">
3 ounces feta cheese<o:p></o:p></div>
<div class="MsoNormal">
6 eggs<o:p></o:p></div>
<div class="MsoNormal">
1 Tbsp curry spice (good for blood pressure)</div>
<div class="MsoNormal">
1 Tbsp olive oil<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
</div>
<ul>
<li>Preheat broiler</li>
<li>Heat oil in cast iron skillet and sauté onions and
mushrooms. </li>
<li>Add cauliflower and sauté until almost brown</li>
<li>add in the beaten eggs and cook until almost done</li>
<li>sprinkle in feta and spice, then transfer the entire skillet to oven</li>
<li>Keep an eye on the sucker (I left mine in about 30 seconds
too long because I'm a multi-tasker)</li>
</ul>
<o:p></o:p><br />
<div class="MsoNormal">
<o:p></o:p></div>
<div class="MsoNormal">
<o:p></o:p></div>
<div class="MsoNormal">
<o:p></o:p></div>
<div class="MsoNormal">
<o:p></o:p></div>
<div class="MsoNormal">
<o:p></o:p></div>
<div class="MsoNormal">
4 servings<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Combine with fresh fruit and a dollop of yogurt (I'm a little embarrassed by the presentation of the food in the above photo. I'll work on styling my shoots better in the future.)<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b>LUNCH</b><o:p></o:p></div>
<div class="MsoNormal">
Yesterday's dinner tofu reheated and mixed with a handful of
chopped peppers, cashews, garlic and tomato. Serve over leftover rice or
roasted potatoes<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b>DINNER</b><o:p></o:p></div>
<div class="MsoNormal">
Roast salmon (make a whole fillet if you can, then save some
for breakfast/lunch tomorrow)<o:p></o:p></div>
<div class="MsoNormal">
rice<br />
steamed spinach or a hearty dinner salad <br />
<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b>Did you box up your Christmas cookies and green-foiled Hershey's Kisses yet? Tell me some stories!</b></div>
Suzy Vitellohttp://www.blogger.com/profile/12836144962952322322noreply@blogger.com4tag:blogger.com,1999:blog-30074355.post-62699508159614955622015-01-01T12:14:00.001-08:002015-01-01T12:25:02.287-08:00willkommen<div class="separator" style="clear: both; text-align: center;">
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<span style="background: white; color: #252525; font-family: Helvetica; font-size: 10.5pt;">I don't know why this
image jumped into my head in prelude to writing a post about eating clean at
parties, but, hey, I'm going with it. <o:p></o:p></span></div>
<div style="margin-bottom: .0001pt; margin: 0in;">
<br /></div>
<div style="margin-bottom: .0001pt; margin: 0in;">
<span style="background: white; color: #252525; font-family: Helvetica; font-size: 10.5pt;">Got any potlucks coming
up? Bowl games, perhaps? Today - two hours from now, in fact - we'll be
gathering in the basement on the not-quite-off-gassed sectional I recently
purchased to root-root-root for the home team. I just said "no" to
joining any of the Rose Bowl viewing parties to which we were invited. Main
reason being, I'm off the sauce for the month, and temptation abounds.<o:p></o:p></span></div>
<div style="margin-bottom: .0001pt; margin: 0in;">
<br /></div>
<!--EndFragment--><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhSEhst2kQp-O2dH20h0Iqn6IyTLXYIA7N8_RjRLigxANLOPRbxxES8HsOicn02Blf3z-lmF81xRO5KS0Xrnr8RD5cKsiKh8plBWkZHxDcOPnvMn5ypRjUvwS8h4jIQuPe1gNB3/s1600/conions.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhSEhst2kQp-O2dH20h0Iqn6IyTLXYIA7N8_RjRLigxANLOPRbxxES8HsOicn02Blf3z-lmF81xRO5KS0Xrnr8RD5cKsiKh8plBWkZHxDcOPnvMn5ypRjUvwS8h4jIQuPe1gNB3/s1600/conions.jpg" height="200" width="150" /></a><span style="background-color: white; color: #252525; font-family: Helvetica; font-size: 10.5pt;">Kirk and I did,
however, attend a lovely New Years Eve dinner party last night - and let me
tell you, if Jesus ate as good as I did last night at his famous last supper,
he died a happy dude. Our hosts prepared a roast duck smothered in a huckleberry
reduction sauce, roasted root vegetables, and crème brûlée for
dessert. Oh, and as far as alcohol? A</span><span style="background-color: white; color: #252525; font-family: sans-serif; font-size: 14px; line-height: 22.3999996185303px;"> "</span><a href="http://en.wikipedia.org/wiki/Sideways" style="font-family: sans-serif; font-size: 14px; line-height: 22.3999996185303px;" target="_blank">Sideways</a><span style="background-color: white; color: #252525; font-family: sans-serif; font-size: 14px; line-height: 22.3999996185303px;">" </span><span style="background-color: white; color: #252525; font-family: Helvetica; font-size: 10.5pt;">worthy bottle of red, the
vintage of which dating to before I met my husband.</span><br />
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<span style="background: white; color: #252525; font-family: Helvetica; font-size: 10.5pt;">We brought a side dish
that was almost up to par with the foodie delights served at the table, and I
am sharing the recipe with you now because I imagine you have a bowl game
gathering or two in your future, and this is a great dish to make/bring so
while everyone else is stuffing their faces with pork sliders you can nosh with impunity. You can also
make it tomorrow, for dinner - it's on the menu!<o:p></o:p></span></div>
<div style="margin-bottom: .0001pt; margin: 0in;">
<br /></div>
<div style="margin-bottom: .0001pt; margin: 0in;">
<span style="background: white; color: #252525; font-family: Helvetica; font-size: 10.5pt;">As I'm continually
<strike>freaked out</strike> inspired by the above photo as I type this, let's call the dish:<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
</div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQC1QjnK6-HFYHhrXjA7BqYez69a2YoCquanoRMVHFfbfu5V7KfycBhSt55nTiefXzq7-5YBhK2fwdMz9CyHzcYgg6tvB5A9ktMprbxRgemCSMZkO37mDyqcYds6vQYuggta1C/s1600/roastingtoms.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQC1QjnK6-HFYHhrXjA7BqYez69a2YoCquanoRMVHFfbfu5V7KfycBhSt55nTiefXzq7-5YBhK2fwdMz9CyHzcYgg6tvB5A9ktMprbxRgemCSMZkO37mDyqcYds6vQYuggta1C/s1600/roastingtoms.jpg" height="320" width="240" /></a></div>
<div style="margin-bottom: .0001pt; margin: 0in;">
<span style="background: white; color: #252525; font-family: Helvetica; font-size: 10.5pt;"><b>JOEL GREY MEDLEY OF
GOODNESS</b><o:p></o:p></span></div>
<div style="margin-bottom: .0001pt; margin: 0in;">
<br /></div>
<div style="margin-bottom: .0001pt; margin: 0in;">
<span style="background: white; color: #252525; font-family: Helvetica; font-size: 10.5pt;">Ingredients:<o:p></o:p></span></div>
<div style="margin-bottom: .0001pt; margin: 0in;">
<span style="background: white; color: #252525; font-family: Helvetica; font-size: 10.5pt;">2 white onions<o:p></o:p></span></div>
<div style="margin-bottom: .0001pt; margin: 0in;">
<span style="background: white; color: #252525; font-family: Helvetica; font-size: 10.5pt;">1 bunch baby asparagus<o:p></o:p></span></div>
<div style="margin-bottom: .0001pt; margin: 0in;">
<span style="background: white; color: #252525; font-family: Helvetica; font-size: 10.5pt;">8 grape (or small)
tomatoes cut in half<o:p></o:p></span></div>
<div style="margin-bottom: .0001pt; margin: 0in;">
<span style="background: white; color: #252525; font-family: Helvetica; font-size: 10.5pt;">1 lemon<o:p></o:p></span></div>
<div style="margin-bottom: .0001pt; margin: 0in;">
<span style="background: white; color: #252525; font-family: Helvetica; font-size: 10.5pt;">greens of choice for
foundation<o:p></o:p></span></div>
<div style="margin-bottom: .0001pt; margin: 0in;">
<span style="background: white; color: #252525; font-family: Helvetica; font-size: 10.5pt;">1 Tbsp Balsamic vinegar<o:p></o:p></span></div>
<div style="margin-bottom: .0001pt; margin: 0in;">
<span style="background: white; color: #252525; font-family: Helvetica; font-size: 10.5pt;">2 + 2 Tbsp olive oil<o:p></o:p></span></div>
<div style="margin-bottom: .0001pt; margin: 0in;">
<span style="background: white; color: #252525; font-family: Helvetica; font-size: 10.5pt;">herbs of choice<o:p></o:p></span></div>
<div style="margin-bottom: .0001pt; margin: 0in;">
<br /></div>
<div style="margin-bottom: .0001pt; margin: 0in;">
<span style="background: white; color: #252525; font-family: Helvetica; font-size: 10.5pt;"><b>Directions:</b><o:p></o:p></span></div>
<div style="margin-bottom: .0001pt; margin: 0in;">
</div>
<ul>
<li><span style="background-color: white; color: #252525; font-family: Helvetica; font-size: 10.5pt;">Caramelize onions for an
hour in olive oil according to </span><a href="http://www.cookincanuck.com/2014/09/how-to-caramelize-onions/" style="font-family: Helvetica; font-size: 10.5pt;" target="_blank">these directions</a><span style="background-color: white; color: #252525; font-family: Helvetica; font-size: 10.5pt;">. (Sorry, but it does take
time).</span></li>
<li><span style="background-color: white; color: #252525; font-family: Helvetica; font-size: 10.5pt;">Meanwhile, drizzle herbed
tomatoes in 2 Tbsp olive oil and roast in 375 oven until brown (about 15
minutes)</span></li>
<li><span style="background-color: white; color: #252525; font-family: Helvetica; font-size: 10.5pt;">Steam baby asparagus for
2 minutes, then cool</span></li>
<li><span style="background-color: white; color: #252525; font-family: Helvetica; font-size: 10.5pt;">Squeeze lemon over
asparagus</span></li>
<li><span style="background-color: white; color: #252525; font-family: Helvetica; font-size: 10.5pt;">Arrange greens on serving
platter and drizzle with half the balsamic vinegar </span></li>
<li><span style="background-color: white; color: #252525; font-family: Helvetica; font-size: 10.5pt;">Assemble the project
attractively, add the rest of the vinegar, but keep the caramelized onions separate until ready to serve.
Heat the onions once more before placing on top of prepared dish and serve.</span></li>
</ul>
<br />
<div style="margin-bottom: .0001pt; margin: 0in;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjAfd1EQBRCLDtXWrKxQNT3pK8e2rXFHPTE7gzFsNi1vnzmbsGEOxJOpo7OB6AwSbk84yH6rQ-5ghrdyec5TGzD2hupZC4i2JQGnC8tXPcuxHkNm0sZ5Ur3zaUyMtJkOR0Q4l77/s1600/finisheddish.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjAfd1EQBRCLDtXWrKxQNT3pK8e2rXFHPTE7gzFsNi1vnzmbsGEOxJOpo7OB6AwSbk84yH6rQ-5ghrdyec5TGzD2hupZC4i2JQGnC8tXPcuxHkNm0sZ5Ur3zaUyMtJkOR0Q4l77/s1600/finisheddish.jpg" height="300" width="400" /></a></div>
<div style="margin-bottom: .0001pt; margin: 0in;">
<span style="background: white; color: #252525; font-family: Helvetica; font-size: 10.5pt;">Yum!<o:p></o:p></span></div>
<div style="margin-bottom: .0001pt; margin: 0in;">
<br /></div>
<div style="margin-bottom: .0001pt; margin: 0in;">
<span style="background: white; color: #252525; font-family: Helvetica; font-size: 10.5pt;">Okay, Jan. 2 clean eating
plan:<o:p></o:p></span></div>
<div style="margin-bottom: .0001pt; margin: 0in;">
<br /></div>
<div style="margin-bottom: .0001pt; margin: 0in;">
<span style="background: white; color: #252525; font-family: Helvetica; font-size: 10.5pt;"><b>BREAKFAST</b><o:p></o:p></span></div>
<div style="margin-bottom: .0001pt; margin: 0in;">
<span style="background: white; color: #252525; font-family: Helvetica; font-size: 10.5pt;">Amy’s burrito (breakfast, bean, whatever type you bought) with hot
sauce<o:p></o:p></span></div>
<div style="margin-bottom: .0001pt; margin: 0in;">
<span style="background: white; color: #252525; font-family: Helvetica; font-size: 10.5pt;">Cup of berries with 2
Tbsp yogurt<o:p></o:p></span></div>
<div style="margin-bottom: .0001pt; margin: 0in;">
<br /></div>
<div style="margin-bottom: .0001pt; margin: 0in;">
<span style="background: white; color: #252525; font-family: Helvetica; font-size: 10.5pt;"><b>LUNCH</b><o:p></o:p></span></div>
<div style="margin-bottom: .0001pt; margin: 0in;">
<span style="background: white; color: #252525; font-family: Helvetica; font-size: 10.5pt;">Tuna fish sandwich<o:p></o:p></span></div>
<div style="margin-bottom: .0001pt; margin: 0in;">
<span style="background: white; color: #252525; font-family: Helvetica; font-size: 10.5pt;">tangerine<o:p></o:p></span></div>
<div style="margin-bottom: .0001pt; margin: 0in;">
<br /></div>
<div style="margin-bottom: .0001pt; margin: 0in;">
<span style="background: white; color: #252525; font-family: Helvetica; font-size: 10.5pt;"><b>DINNER</b><o:p></o:p></span></div>
<div style="margin-bottom: .0001pt; margin: 0in;">
<span style="background: white; color: #252525; font-family: Helvetica; font-size: 10.5pt;">Sauteed tofu <o:p></o:p></span></div>
<div style="margin-bottom: .0001pt; margin: 0in;">
<span style="background: white; color: #252525; font-family: Helvetica; font-size: 10.5pt;">Joel Grey Medley of
Goodness<o:p></o:p></span></div>
<div style="margin-bottom: .0001pt; margin: 0in;">
<span style="background: white; color: #252525; font-family: Helvetica; font-size: 10.5pt;">Toasted sprouted grain
muffin/bread w/ hummus<o:p></o:p></span></div>
<div style="margin-bottom: .0001pt; margin: 0in;">
<span style="background: white; color: #252525; font-family: Helvetica; font-size: 10.5pt;"><br /></span></div>
<div style="margin-bottom: .0001pt; margin: 0in;">
<span style="background: white; color: #252525; font-family: Helvetica; font-size: 10.5pt;"><b>So, ever-faithful foodies, tell me, what was the first thing you put in your mouth upon waking today? </b></span></div>
<div style="margin-bottom: .0001pt; margin: 0in;">
<br /></div>
<div style="margin-bottom: .0001pt; margin: 0in;">
<br /></div>
<br />Suzy Vitellohttp://www.blogger.com/profile/12836144962952322322noreply@blogger.com6tag:blogger.com,1999:blog-30074355.post-15879145984609714312014-12-31T10:46:00.000-08:002015-01-02T11:26:49.695-08:00this little piggy ...<!--[if gte mso 9]><xml>
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<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjlNt6-XlcOuJ4MfN9WG9SltVQhfw4eoKE7neazHiIUS0pWUhGYw9-BgB0ArirzFQXEtHujZPjPX6eGH83WN1BJ1T61Z272R_ln5bZb5uAbkbAQ2LagAek31YmV0SwfGOl210R6/s1600/piggy.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjlNt6-XlcOuJ4MfN9WG9SltVQhfw4eoKE7neazHiIUS0pWUhGYw9-BgB0ArirzFQXEtHujZPjPX6eGH83WN1BJ1T61Z272R_ln5bZb5uAbkbAQ2LagAek31YmV0SwfGOl210R6/s1600/piggy.JPG" height="320" width="283" /></a></div>
<div class="MsoNormal">
Good thing this little piggy went to market yesterday,
before it got clobbered by a chair. Anyway, injuries aside, welcome to my
experiment!</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I'm thrilled that I have a few happy campers/January austerity enthusiasts. *Claps hands wildly* </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
As promised, forthwith I give you the master grocery list
for week one, which starts TOMORROW! I know you’ll already have many of these items
in your refrigerator/pantry, but maybe not. Also, as far as <i>exact</i> amounts, I’ll
leave that up to you. Maybe you’re cooking for one. Maybe five. So.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;">PRODUCE</b></div>
<div class="MsoNormal">
Enough greens for ten salads/sandwich stuffings, etc. I like to mix it up. Mache,
bibb, red leaf, romaine, etc.</div>
<div class="MsoNormal">
A bag of cuties or another sort of orange/tangerine – type citrus
fruit</div>
<div class="MsoNormal">
Three white or yellow onions</div>
<div class="MsoNormal">
Two bulbs garlic<br />
Bunch of baby asparagus</div>
<div class="MsoNormal">
A couple green apples</div>
<div class="MsoNormal">
Fruit for smoothies. Berries/bananas, that sort of thing</div>
<div class="MsoNormal">
At least four lemons<br />
Head of cauliflower of some florets </div>
<div class="MsoNormal">
Two limes</div>
<div class="MsoNormal">
Enough sweet potatoes for three meals</div>
<div class="MsoNormal">
Kale (you knew that would be on the list, right?)</div>
<div class="MsoNormal">
Chard (colorful!)</div>
<div class="MsoNormal">
A couple carrots</div>
<div class="MsoNormal">
Celery</div>
<div class="MsoNormal">
Mushrooms</div>
<div class="MsoNormal">
Green onions</div>
<div class="MsoNormal">
A couple tomatoes (big)<br />
Grape tomatoes or small tomatoes (8 - 10)</div>
<div class="MsoNormal">
Some red potatoes</div>
<div class="MsoNormal">
An array of colorful peppers: one of each, perhaps</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;">DAIRY</b></div>
<div class="MsoNormal">
Pearl mozzarella</div>
<div class="MsoNormal">
Feta cheese</div>
<div class="MsoNormal">
Plain Greek yogurt</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;">CEREALS & GRAINS</b></div>
<div class="MsoNormal">
One box of pasta (whole grain or made from quinoa preferred)</div>
<div class="MsoNormal">
Sprouted wheat English muffins (I like the<a href="http://www.optimalfoods.org/ezekiel-breads.html" target="_blank"> Ezekiel muffins</a>,
cinnamon raisin is my fave)</div>
<div class="MsoNormal">
Rice cakes!</div>
<div class="MsoNormal">
Rice (you can get brown rice but it doesn’t agree with me,
so I bought <a href="http://www.lundberg.com/products/rice/?sub-category=packaged-rices" target="_blank">Lundberg Basmati/Wild rice</a>)</div>
<div class="MsoNormal">
One loaf Killer Dave’s multi-seed bread or an equivalent
hi-pro, low-carb bread</div>
<div class="MsoNormal">
Corn tortillas or wraps</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;">PROTEIN</b></div>
<div class="MsoNormal">
Carton of eggs</div>
<div class="MsoNormal">
Two meals worth of fresh fish (cod, halibut, salmon, tilapia…
whatever’s fresh)</div>
<div class="MsoNormal">
Two cans of water-packed tuna</div>
<div class="MsoNormal">
One jar crunchy almond butter</div>
<div class="MsoNormal">
Tofu – two packages</div>
<div class="MsoNormal">
Sliced turkey from the deli</div>
<div class="MsoNormal">
Two different types of ground meat (I chose wild boar for
one of mine!)</div>
<div class="MsoNormal">
Beans. Canned or dried or ready made. Your favorite types
enough for three meals</div>
<div class="MsoNormal">
A bag of raw cashews (bulk section)</div>
<div class="MsoNormal">
A bag of raw almonds (bulk section)</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;">FROZEN</b></div>
<div class="MsoNormal">
A couple of Amy’s single serving burrito type thingies</div>
<div class="MsoNormal">
Applegate, gluten-free chicken breast tenders – one or two
boxes</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;">CONDIMENTS/ETC<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbxlP0rtaEl-bq5KkpQ9POsZ9eeMfr-YfL4O1wuVXEJgtUO4NQnF7zPVHdGRPx7lXg-kLZ9oBUHxfVuidIr0sPy8o0pnIQ5fhVmNbOzqfzCeflj1-hzAYHWi_yAMDz3-nCEMDC/s1600/lowsugarjam.JPG" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbxlP0rtaEl-bq5KkpQ9POsZ9eeMfr-YfL4O1wuVXEJgtUO4NQnF7zPVHdGRPx7lXg-kLZ9oBUHxfVuidIr0sPy8o0pnIQ5fhVmNbOzqfzCeflj1-hzAYHWi_yAMDz3-nCEMDC/s1600/lowsugarjam.JPG" height="320" width="316" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b>Buying jam? Make sure the fruit is listed first</b></td></tr>
</tbody></table>
</b></div>
<div class="MsoNormal">
Olive oil</div>
<div class="MsoNormal">
Vinegars (I’m keen on coconut vinegar – it’s like apple
cider vinegar. Also, balsamic – but check out the calories/sugars and use
sparingly)</div>
<div class="MsoNormal">
Mustard</div>
<div class="MsoNormal">
Mayo (sparingly, of course)</div>
<div class="MsoNormal">
Butter (again, sparingly)</div>
<div class="MsoNormal">
A variety of herbs and spices, particularly
curry/turmeric/cinnamon/ginger/basil/tarragon/oregano</div>
<div class="MsoNormal">
Hot sauce</div>
<div class="MsoNormal">
Tamari<br />
Golden raisins<br />
Rolled Oats (for making granola!) </div>
<div class="MsoNormal">
Hummus</div>
<div class="MsoNormal">
Honey</div>
<div class="MsoNormal">
Coffee/tea</div>
<div class="MsoNormal">
Jar of spaghetti sauce</div>
<div class="MsoNormal">
Fruit-first jam (see picture)</div>
<div class="MsoNormal">
Almond milk (a couple of cartons)</div>
<div class="MsoNormal">
Chicken (or veggie) broth – one or two cartons</div>
<div class="MsoNormal">
<a href="http://www.webmd.com/vitamins-supplements/ingredientmono-294-quercetin.aspx?activeingredientid=294&activeingredientname=quercetin" target="_blank">Quercetin</a> (more on this later in the week, but it’s the one
supplement that I think is worth the $)</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;">TREATS</b></div>
<div class="MsoNormal">
So, I’ve built in three one-serving treats a week. Your
choice. Maybe you’re an ice cream fan? Maybe you love chocolate? Maybe just a
handful of ginger snaps will do? Whatever your poison, it’s all about portion
control, right? Here’s the caveat though. Week one, if you really want to “jump
start” your movement away from excess, do without the treats and add them in on
week two. Okay?</div>
<div class="MsoNormal">
<br /></div>
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbIRl1BHY3jTQWHZxKzNRbrDDjZAq50K6SHEp-GaXWk9KYI01ue4qoL4eYncTIli8Y_BXcK6blyGbZ8QJmY0x0LASf-mPDkxGxWUEcjM1GI8zaK6j0qJrag5qcQF8aWC1hfprq/s1600/breakfastone.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbIRl1BHY3jTQWHZxKzNRbrDDjZAq50K6SHEp-GaXWk9KYI01ue4qoL4eYncTIli8Y_BXcK6blyGbZ8QJmY0x0LASf-mPDkxGxWUEcjM1GI8zaK6j0qJrag5qcQF8aWC1hfprq/s1600/breakfastone.jpg" height="320" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">300 calorie breakfast</td></tr>
</tbody></table>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;">THE DIET. DAY ONE.
(Jan 1<sup>st</sup>)</b></div>
<div class="MsoNormal">
Okay, ladies we’re aiming for this 3/4/5 calorie breakdown
(gents, you get to add 100 calories to each meal. Another way in which life isn’t
fair). I stole the idea from the 7 Years Younger book.</div>
<div class="MsoNormal">
Breakfast: 300 </div>
<div class="MsoNormal">
Lunch: 400 </div>
<div class="MsoNormal">
Dinner: 500</div>
<div class="MsoNormal">
(add 200 – 300 calories of snacks in after week one)</div>
<div class="MsoNormal">
Oh yeah, and drink your water! Seriously. Water!</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;">BREAKFAST</b></div>
<div class="MsoNormal">
1 Ezekiel muffin, toasted</div>
<div class="MsoNormal">
1 tbsp almond butter; </div>
<div class="MsoNormal">
1 tbsp fruit-first jam</div>
<div class="MsoNormal">
1 tangerine</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;">LUNCH</b></div>
<div class="MsoNormal">
Garden Turkey Sandwich w/ Lemon Mayo (2 ounces turkey/1 slice
bread/1/2 tsp mayo mixed with squirt of lemon/1 tsp dried cranberries/couple of
chopped cashews/celery/lettuce)</div>
<div class="MsoNormal">
1 Apple</div>
<div class="MsoNormal">
<br />
<b style="mso-bidi-font-weight: normal;">DINNER</b></div>
<div class="MsoNormal">
Poached fish (bake your 4 ounce filet in parchment paper
with drizzled olive oil/tarragon/garlic/lemon)</div>
<div class="MsoNormal">
Roasted sweet potatoes/red potatoes mixture (3/4 cup)</div>
<div class="MsoNormal">
1 rice cake (you can spread up to 1 tsp almond butter on it,
or hummus)</div>
<div class="MsoNormal">
Large salad (greens/red peppers/almonds) with homemade oil/vinegar
dressing (below)</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;">Suzy’s Salad Dressing</b></div>
<div class="MsoNormal">
I’ve made this for years. 85 calories a serving, I usually
make <b>3 servings</b> at a time:</div>
<div class="MsoNormal">
6 Tbsp Balsamic Vinegar</div>
<div class="MsoNormal">
1 Tbsp Olive Oil</div>
<div class="MsoNormal">
1 Tbsp Honey</div>
<div class="MsoNormal">
1 tsp lemon juice</div>
<div class="MsoNormal">
1 clove chopped garlic</div>
<div class="MsoNormal">
1 tsp mustard</div>
<div class="MsoNormal">
(I heat the honey/garlic/mustard in the microwave for 15
seconds, then add the rest of the ingredients)</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;">Happy New Year! Clink
your last glass of champagne with me tonight. Comments/hints/other ideas/links are
welcome!</b></div>
Suzy Vitellohttp://www.blogger.com/profile/12836144962952322322noreply@blogger.com4tag:blogger.com,1999:blog-30074355.post-91796204450555136792014-12-30T18:36:00.000-08:002014-12-30T20:27:35.782-08:00climbing on the wagon<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjwEtfTVM91W9lk7i2lUh-FDgL_Xd4llubixQH7lpItHjfdv8kHxrpHA3-zSPJ0kW2TkEJsJbUVK4B9ke_JHjtvcj_h-l_CUIPKOzeitl2OLv-D1zQDw9nd97dEydYA2fBbz11N/s1600/christmaspresent.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjwEtfTVM91W9lk7i2lUh-FDgL_Xd4llubixQH7lpItHjfdv8kHxrpHA3-zSPJ0kW2TkEJsJbUVK4B9ke_JHjtvcj_h-l_CUIPKOzeitl2OLv-D1zQDw9nd97dEydYA2fBbz11N/s1600/christmaspresent.jpg" height="384" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">snap of the ghost of Christmas Present from the Goodman Theatre's production of A Christmas Carol</td></tr>
</tbody></table>
<b>It's that time </b>of year again. Where "Let's Talk About Writing" becomes "Let's Talk About Eating."<br />
<br />
I outdid myself this holiday season, in terms of cookie, chocolate and alcohol consumption. In my mind, I resemble the Ghost of Christmas Present in "<a href="http://www.goodmantheatre.org/season/0607/a-christmas-carol/" target="_blank">A Christmas Carol</a>." Everything inflamed and larger than it should be. My stomach gurgling and hurting. My skin blotchy. I picture my liver being blown up by a ball pump. And the vessels in my heart choked and lined with fat. The bad fat. You know, LDL and whatnot.<br />
<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg0o7tN4DBdUAgumvA4inWGwbVH1StRrHMYOkbydhCqe9thIKfR2vP13FJDiNbNmEIhi9BJ47qDIegSSfpjg6e2ctzollu-3q2V-XTh0MNfDLntX2KhTQvvNb2peewU26A3hp5A/s1600/IMG_0962.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg0o7tN4DBdUAgumvA4inWGwbVH1StRrHMYOkbydhCqe9thIKfR2vP13FJDiNbNmEIhi9BJ47qDIegSSfpjg6e2ctzollu-3q2V-XTh0MNfDLntX2KhTQvvNb2peewU26A3hp5A/s1600/IMG_0962.jpg" /></a></div>
I know what to do. Of course I do. I have a 80thousand dollar education from Syracuse University to prove it. A diploma somewhere in storage claiming I have a BS in dietetics. I know that fad diets are lame and losing weight fast is stupid and unsustainable, and that there is no fountain of youth. I also know better than to cram my face with peppermint patties, almond roca and figgy pudding. And yet, each year, I eat like a pig for a month, washing it all down with gin and red wine - sometimes both in one sitting. Fa la la la burp la.<br />
<br />
It's no secret that we tend to eat three times the calories we normally do in the five weeks or so between Thanksgiving and New Year's. Booze, bon-bons, crème brûlée. Champagne, cheese, chocolate. In that cold, dark month, we Americans pile on as many calories as we do from June to October. And we exercise half as much. Wonder why we tend to feel like shit on December 30th? And guess what? We still have a week's worth of parties to attend! I'm all about <i>The Royal We</i> here, because, obvi - 'tis the season of the diet book. A whole shitload of them pubbed today as a matter of fact. Here are a few:<br />
<br />
<a href="http://www.amazon.com/gp/product/B00MZW93WM/ref=as_li_tl?ie=UTF8&camp=1789&creative=390957&creativeASIN=B00MZW93WM&linkCode=as2&tag=porterandcom-20&linkId=UN3UNGF7H7GH54UK" target="_blank">The Zero Belly Diet</a><br />
<a href="http://www.amazon.com/gp/product/B00LKJHUCG/ref=as_li_tl?ie=UTF8&camp=1789&creative=390957&creativeASIN=B00LKJHUCG&linkCode=as2&tag=porterandcom-20&linkId=Y26S37XIYTXPFQLS" target="_blank">The Burn: Why Your Scale is Stuck and What to Do About It</a><br />
<a href="http://www.amazon.com/gp/product/B00LKJGOFA/ref=as_li_tl?ie=UTF8&camp=1789&creative=390957&creativeASIN=B00LKJGOFA&linkCode=as2&tag=porterandcom-20&linkId=WREO5UST4WV6OEAX" target="_blank">Supermarket Healthy</a><br />
<a href="http://www.amazon.com/DASH-Diet-Younger-Years---Pounds---ebook/dp/B00K5UNXX6/ref=sr_1_2?s=books&ie=UTF8&qid=1419990614&sr=1-2" target="_blank">The DASH Diet Younger You</a><br />
<br />
Of the above books, I recommend the DASH one. And it's probably my frame of reference, coming from a clinical dietetics background, but this book includes some of the latest academic information backed by actual scientific research. I'm a snob about that stuff. So shoot me. There's another book I like too - and it has a similarly unfortunate "snake oily" title: <a href="http://www.amazon.com/Years-Younger-Anti-Aging-Breakthrough-Pounds-ebook/dp/B00JK4OS0A/ref=sr_1_2?s=digital-text&ie=UTF8&qid=1419991384&sr=1-2&keywords=7+years+younger" target="_blank">7 Years Younger: The Anti-Aging Breakthrough Diet</a>. I am gleaning stuff from both those books, and making my lists, checking them twice.<br />
<br />
With a caveat.<br />
<br />
The thing about any prescriptive book for creative types? We have a hard time following directions. Guilty as charged. For instance, I'm not going to eat oatmeal. My loving husband does. Every single morning. I hate oatmeal. Unless you put lots and lots of butter and brown sugar in it. Period. Also, low fat cheese. What's the fucking point of low fat cheese? I say, eat half the amount of regular cheese. Plus, no way am I giving up coffee. I am giving up booze though. For a month - then adding it back in judiciously. Also, limiting sugar with a goal to wean myself off of it 90% of the time.<br />
<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh2fXH7DrluovjuhripgWotiL7Jsxz7VL6R-bNO-gr2-inf8OVwuR4NoI0bgfdns2oPogrq6vMj1_0aV9cPTnihwpUnK4XqvFfO7kTX46C5oWCk0r6T6amwn6bjx3hWsL6-mJy2/s1600/kale.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh2fXH7DrluovjuhripgWotiL7Jsxz7VL6R-bNO-gr2-inf8OVwuR4NoI0bgfdns2oPogrq6vMj1_0aV9cPTnihwpUnK4XqvFfO7kTX46C5oWCk0r6T6amwn6bjx3hWsL6-mJy2/s1600/kale.JPG" /></a></div>
So, upstart that I am, I've developed my own version of a diet, stealing a lot from the aforementioned books. It's anti-inflamatory<i>ish</i>, balanced as far as the carb/protein/fat thing goes and it's between 1400 and 1500 calories, so it's reasonable. As far as writing things down? I have the apps. A really good one is My Fitness Pal, and an even better one is Fooducate. MFP is free, and the bells and whistles Fooducate one costs a few bucks a month. They're helpful to track the calories in/calories out thing, but the best way to get on the healthy eating wagon after a period of over-indulgence is to plan ahead. Buy the groceries, plan out the menus, know what you're going to eat at the start of the day.<br />
<br />
So, guys, here's how I'm going to do it. I'm going to post my "menus" every day and my "shopping lists" once a week. Here on the blog. Staring tomorrow, New Year's Eve, until January 30th (at which point I'm off on a week long holiday with some fabulous gal pals, and yes, I will eat, drink and be merry - but hopefully, somewhat healthily, too).<br />
<br />
Wanna join me? No pressure. Only that tight waistband.Suzy Vitellohttp://www.blogger.com/profile/12836144962952322322noreply@blogger.com16tag:blogger.com,1999:blog-30074355.post-42021272684218455152014-12-19T20:01:00.001-08:002014-12-19T20:01:44.078-08:00my neighbor, ned<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhbORmY3-xG6tBbLsTbhbxtenJZlKzw3LlmFaK-Vhfujv1YtQrFWdw2wkJTCyM2tKraXV5RbNSCqyRKJUFxu18arOHrJyb6X6_XTPBh_2WLVTUMoH3i9cTkaOs-5eHBCGwphoo3/s1600/ned.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhbORmY3-xG6tBbLsTbhbxtenJZlKzw3LlmFaK-Vhfujv1YtQrFWdw2wkJTCyM2tKraXV5RbNSCqyRKJUFxu18arOHrJyb6X6_XTPBh_2WLVTUMoH3i9cTkaOs-5eHBCGwphoo3/s1600/ned.jpg" height="320" width="320" /></a></div>
In the many, many years before this one - when I would sneak into bookstores and libraries stealthily with the sole purpose of spying the exact spot on the shelf <i>my </i>books would live if any of them ever got published - I often lamented my near-the-end-of-the-alphabet name. <i>Vitello</i>. Fat chance of an impulse buy, there, right? Was it too late to rename myself Suzy Aaron?<br />
<br />
Back when I thought my eventual books would be housed in the literature section (hoity-toity, I know) I imagined myself wedged between Jules Verne and Kurt Vonnegut. That's right, my dark prose would rub elbows with <i>Twenty Thousand Leagues Under the Sea</i> on one side, <i>Cat's Cradle</i> on the other.<br />
<br />
But when I started writing YA, I shifted my surveillance, and began nosing around the end of the alphabet in kid lit. And that's when I discovered Ned Vizzini. Vizzini! A YA <i>paisan</i>, I thought. The Italian last name. The teen angst themes. I brought <i>It's Kind of a Funny Story</i> home for Carson. And the <i>Teen Angst</i> book, too. He particularly took to <i>Teen Angst</i>, because he was doing an autobiography unit at school. Turned out, though, I had to go to bat in my son's behalf when his 7th grade language arts teacher declared he couldn't read it for credit. <br />
<br />
I had to tamper down my Bea Arthuresque indignation, whipping into the school in my cape and wine-color lip liner. "This is <i>exactly</i> what middle school boys should be reading," I argued.<br />
<br />
"It looks like a cartoon book," she said. "It's not serious autobiography."<br />
<br />
Oh, but I was prepared. I had the list of accolades from esteemed sources claiming the book's merit. In the end, she reluctantly agreed to let him read it, but she wasn't happy about it.<br />
<br />
Carson was devastated by my pushiness. And embarrassed. But he loved the book, and read, rather than skimmed it - which was a supreme accomplishment.<br />
<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhzjAyVqK6J4JdLyYha75F42j5iZN6q68AvTB8NYs2ztyWmHmQIiKIIF151RRHY5MPh53U57_54-PiQsNJr_qCOA_EUr63sbsxLP_mqdOwjQBdoBE04Ee0W3W94B-J4yn8zTcDb/s1600/teen-angst-naaah-1418706213.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhzjAyVqK6J4JdLyYha75F42j5iZN6q68AvTB8NYs2ztyWmHmQIiKIIF151RRHY5MPh53U57_54-PiQsNJr_qCOA_EUr63sbsxLP_mqdOwjQBdoBE04Ee0W3W94B-J4yn8zTcDb/s1600/teen-angst-naaah-1418706213.jpg" height="320" width="226" /></a></div>
So when I got my book deals, I began thinking of Ned Vizzini as my soon-to-be neighbor.This guy who shared my sense of snark and disdain for asshole teachers. Who wrote his truth directly to his audience - and was known as a sensitive, kind soul who spent hours chatting with his fans in bookstore lines. A neighbor anyone would be thrilled to have.<br />
<br />
In various bookstores, I stalked the P - Z young adult shelves, my eyes grazing along until they landed on the (always face out) white and black map head cover of <i>Funny Story</i>. There, I thought. That's where my books will live next year. Next to Ned. My little ramble-shack cottages next to this architectural masterpiece!<br />
<br />
And you probably know this, but a month before I officially moved in next door to Ned, <a href="http://www.nytimes.com/2013/12/21/books/ned-vizzini-author-of-teenage-novels-dies-at-32.html?_r=0" target="_blank">one year ago today</a>, in fact, he committed suicide. He jumped off a roof within view of the Brooklyn Public Library - a place he publicly supported and revered. I saw the tweets, one after another and I was bowled over in disbelief. This guy who had saved teenagers' lives - an outspoken advocate for mental health intervention - had been suffering more than anyone guessed. Somehow I felt that since he wrote about his darkest fears - offered up his journey through depression and pointed toward hope and salvation - that he was immune from a devastating outcome.<br />
<br />
Today I ran across <a href="http://www.mtv.com/news/2021698/ned-vizzini-tribute/" target="_blank">this lovely tribute</a> by an author-friend of his, and it gave me further insight into my bookstore neighbor, Edison "Ned" Vizzini, and all day I've been thinking more about the separate lives of books - and how they're lived apart from their creators. The life inside of a book is often a hopeful construct. An imagining that ends in triumph. I think of Ned and me. Our side-by-side stories on the pine shelf - our characters' heartbreaks and salvations - I like to think that the worlds we built, Ned and me, and all those lucky authors with first-half-of-the-alphabet names, are transcendent of our failures. That they connect readers with their humanity regardless of the fragile nature of the artist. <br />
<br />
And that's why I'm hoisting a glass to Ned tonight instead of feeling sad. Ned Vizzini left us at the young age of 32, but he left us rich and fat as fuck. I love that his books are squeezed up against my books. That the heartbeat of story continues, no matter what. Thank God, Ned. Thank God people still write.<br />
<br />
<br />
<br />Suzy Vitellohttp://www.blogger.com/profile/12836144962952322322noreply@blogger.com2