Day 13: Step outside of my comfort zone
PIN IT!
I like to say I’m adventurous and sporadic, a woman with an appetite for challenges and uncharted territories. But in all reality, I’m really pretty reserved and stay close to what I like to call my “comfort zone”. I don’t usually venture outside of my group of friends or visit places alone. I operate in my own little world that is full of familiar smells, sights, feelings and behaviors and don’t handle well to massive and unexpected change. As much as I like to think I’m more of a dare-devil, I know I’d probably die of an anxiety attack before trying anything outside of my normal realm of comfort.
So what is this comfort zone theory that most of us flock to as a safety net? In the psychology world, it defines a behavioral state in which a person operates with little to no anxiety, using a very limited set of behaviors to deliver a steady level of performance and sanity, with almost no chance of change or risk. A comfort zone is typically defined as a set of mental boundaries, or a fence, that keeps us operating in a safe world that we recognize.
After realizing that I operate in a fairly small, fenced in mental boundary, I knew I needed to go outside of my little world and experience something new with new people, including volunteering. I joined a volunteer group last year and until day 13, had not actually done any solid volunteer work. Why? I was scared to do it alone with people I barely knew. The thought gave me intense anxiety and even gave me intestinal discomfort. My fiance, who is fearless, looked at me and said, point-blank “You are a big girl, you can do this. And you know you will feel better once you do.” That was all I needed, a little push from someone I love outside of my mental prison block.
And he was right. I volunteered all day at a photo shoot with these really great people, and I had a great time. It was a little awkward at first and I felt anxious for the first hour, but those feelings were soon replaced with excitement and an overwhelming feeling of gratitude that I was able to be apart of such an amazing group of people. It wasn’t easy, but it was well worth it and gave me a whole new perspective on life. Life is too short to spend stuck in a small, mental blockade. There is a whole world out there to discover!
Superfood of the Week: Asparagus
Asparagus is not the most glamorous of vegetables, thanks to it’s less than pleasing texture and aroma. However, this stalky green is stock full of mood and body boosting nutrients. Asparagus is high in folic acid, potassium, fiber, thiamin and vitamins A, B6 and C. The high source of potassium in asparagus proves to be a natural diuretic and just one serving of asparagus provides 60% of folic acid.
So why is folate and folic acid so important? Folate is essential for a healthy cardiovascular system and helps regulate the levels of homocysteine [an essential amino acid] in the body. Elevations in homocysteine are found in almost 50% of patients with heart disease, and it is estimated that having at least 400 mcg of folate daily would reduce the number of heart attacks in America by almost 10%.
Along with providing our bodies with the necessary amino acids to help ward of heart attacks, asparagus also contains inulin, which helps to produce healthy bacteria in the our intestinal tract. Diets that contain the right amount of inulin allow for healthy growth and activity of this bacteria, which works to fight off unhealthy bacteria that is commonly found in people with intestinal difficulties.
So dig in and take a bit of this fantastic stalk! If you aren’t a fan of raw veggies, try one of the recipes below to incorporate this superfood in your diet! My favorite asparagus recipe is so simple. I just steam it then drizzle with olive oil, sea salt and fresh ground pepper! Yum!
Asparagus and Parmesan
- 1 bunch fresh asparagus, trimmed
- 2/3 cup water
- 1/4 cup olive oil
- 1/2 cup grated Parmesan cheese
- 10 grape tomatoes, halved
Preparation
- Combine the asparagus and water in a 10 inch skillet and place over medium heat; cover. Allow the asparagus to steam until tender, about 10 minutes; drain.
- Reduce heat to low and return the skillet to the heat. Drizzle olive oil over the asparagus; sprinkle with Parmesan cheese. Add the grape tomatoes to the skillet and replace the lid.
- Allow to sit covered until the cheese melts and the tomatoes are slightly steamed, about 2 minutes.
Asparagus Soup
- 1 pound fresh asparagus
- 3/4 cup chopped onion
- 1/2 cup vegetable broth
- 1 tablespoon butter
- 2 tablespoons all-purpose flour
- 1 teaspoon salt
- 1 pinch ground black pepper
- 1 1/4 cups vegetable broth
- 1 cup soy milk
- 1/2 cup yogurt
- 1 teaspoon lemon juice
- 1/4 cup grated Parmesan cheese
Preparation
- Place asparagus and onion in a saucepan with 1/2 cup vegetable broth. Bring the broth to a boil, reduce heat and let simmer until the vegetables are tender.
- Reserve a few asparagus tips for garnish. Place remaining vegetable mixture in an electric blender and puree until smooth.
- Melt butter in the pan that was used for simmering the asparagus and onions. Stir while sprinkling flour, salt, and pepper into the butter. Do not let the flour brown. Allow the mixture to cook only 2 minutes. Stir in remaining 1 1/4 cups vegetable broth and increase the heat. Continue stirring until the mixture comes to a boil.
- Stir the vegetable puree and milk into the saucepan. Whisk yogurt into the mixture, followed by lemon juice. Stir until heated through, then ladle into bowls. Garnish with reserved asparagus tips. Sprinkle with Parmesan cheese if desired.
Nutritional Information: 203 calories, 13 grams of fat, 4 grams of protein and 3 grams of fiber
Claire
Tags:Asparagus, healthy food, healthy recipes, recipes, super food of the week
Nutrition in the News: Calorie Counts in Restaurants
The Health Reform bill, that was signed into law yesterday, has language that demands restaurant owners post their calorie count information in their restaurants for every piece of food/meal they sell. This nutritional information must be posted on all indoor walls and drive through menus. Questions that were brought up on whether or not posting the caloric information will affect consumers eating habits were quickly answered when a preliminary study released results that stated consumers who used the information they saw ate 106 fewer calories than those who did not.
After reading this, I think I actually lept for joy. I’m so happy that this was included in the Health Reform Law, for myself, who is always having to google after I eat and for the millions of Americans who really just do not know the nutritional breakdown of what they are eating. I think this will open the eyes of all of those people and will hopefully help them choose better meals.
I know not everyone will be affected and many people will disregard it [when you want a Big Mac, it’s hard to convince you otherwise]. But by providing the information gives them the opportunity to see what they are putting in their bodies and really shifts the “blame” back to the people. For years, people suffering with obesity were blaming the fast food restaurants and chain restaurants for “fattening them up with big portions and unhealthy options” which, in part, was true. However, now, they have no one else to blame but themselves when they continue to gain weight because they still chose the 800 calorie triple hamburger over the 250 calorie salad. When it’s in their face and they are choosing to turn away, it’s no one’s fault but their own.
I also think this will provide families who are too busy to look up nutritional information he opportunity to provide healthier options to their children. I think this is years overdue but I am so excited that it has happened. I don’t think this will eradicate our obesity epidemic but I think it will help. One step in the right direction is definitely better than staying stagnant!
For an article depicting this, visit http://online.wsj.com/article/SB20001424052748704211704575140171439748274.html
Days 11 and 12: Be more "Eco" friendly
Picture from the Sacramento Scoop
With Earth day coming up on April 22nd and spring in the air, it is hard not to want to get out and enjoy mother nature. Although enjoying does not require any effort or giving back, it’s hard not to look at a beautiful garden of flowers or a forest of giant oaks without thinking “what can I do to keep these looking beautiful?” [Maybe it’s just me who thinks that way!] Either way, when the flowers are blooming and the sun is shining I get an uncontrollable urge to give back to mother nature and help preserve her vast beauty.
So for days 11 and 12 [and so on until forever] I am going to proactively try to be more “eco” nomical. Here are some tips I tried that are very easy, affordable and give you an overwhelming sense of accomplishment. [I felt like a modern-day Captain Planet!]
Tip 1: Recycle!!
As a kid, the importance of recycling was drilled in my head with non stop promotional videos, cartoons and pamphlets. Although this information is stuffed in our heads starting at such a young age, many people tend to forget the importance of recycling by the time they reach adulthood. I’m one of the souls and until recently, I was a horrible recycler. [I threw bottles, cans and the like into the regular trash can, not even thinking twice!] So to do my part to preserve our beautiful land, I recycled everything! Old papers, soda cans, water bottles, etc, etc. I was a recycling machine. And even though I can’t directly see how this is helping, I know I’m doing my part to help keep our planet beautiful. If you don’t have a recycling program in your community, write to your local congressman and figure out how you can get one implemented. If not, find new ways to reuse old products. Old water bottles make great makeshift vases and soda cans can be painted and used as outdoor patio decorations! Also, to keep the trend going, buy recyclable goods when you can. Fortunately this day in age, many cleaners, hair products and sodas come in recyclable cases. Coke, for example, only manufacturers their plastic bottles in 100% recyclable plastic.
Tip 2: Save paper by using recycled paper to print or printing double-sided
Save the amount of trees being cut down by using recycled paper when you print, or by printing double-sided. Most documents that are printed at work are used for internal use only, so consult with your supervisor or manager to see if using recycled paper is acceptable. According to the Environmental Protection Agency [EPA], the average U.S. office worker uses about 10,000 sheets of paper per year, which equals to about 4 million tons of paper used annually. Paper and paper products make up the largest portion of waste in the US, which can easily be lessened since paper is one of the easiest products to recycle.
Tip 3: Use rechargeable batteries
Although rechargeable batteries are pricier than the regular kind, you will get your money’s worth by their conveince and ease. A single reusable battery can replace more than 1000 regular alkaline batteries over its lifetime. The average family uses about 10 batteries each and throw out approximately 179,000 tons of them a year. Not only do batteries not decompose, they also can release toxic chemicals into streams, lakes and oceans.
Tip 4: Buy green products
Not literally [unless you are seriously obsessed with the color green] but figuratively. Green products are ones that are made of recyclable materials, are energy efficient, contain no toxic chemicals, are biodegradable and are made of natural colors and products. To do my part, I’ve started buying reusable tote bags made of completely organic and biodegradable materials to carry my groceries in. Not only does it reduce plastic waste in the environment, it also gives us a ton more pantry space! Not sure how to tell if a product is green? Look on the label! Stick with products that say “made with 100% all natural products”, “all natural”, or “made of 100% recycled materials.” A good way to ensure the product you are buying is 100% green, buy products that are certified. For example, electronics are often “Energy Star” certified, which means they have been proven to reduce energy.
Buying green isn’t just specific to material goods either. Many food companies are now producing food in eco-friendly packages, which are biodegradable and made of natural ingredients. One company in Nashville, called Nashville wraps, features only eco-friendly wrapping! Visit http://www.nashvillewraps.com/ if you are interested! If you are curious if your food is packaged in eco-friendly packaging, follow the same guidelines as buying green. Check the label, research the company and read the list of ingredients. You can also buy green by purchasing organic meats, produce and dairy. Organic products are ones that are made without the use of pesticides, synthetic fertilizers, sewage sludge, genetically modified organisms, or ionizing radiation. I bought organic turkey, cheese and all organic produce. Not only do these products help the environment, they taste better too! I noticed a significant difference in the freshness and taste of the products.
Tip 5: Rent or buy hybrid vehicles
Photo courtesy of www.hybridvehicle-s.com
Hybrid cars,which have recently become very popular with celebrities and environmentalists alike, are cars that have 2 separate motors, one gas and one electric. What makes hybrid cars so environmentally friendly is that they run on a a battery, which reduces the amount of greenhouse gases that are released in the air. The reduced pollution in the air reduces respiratory and lung disease. Most hybrid cars score in the 8 range for the EPA Air Pollution score [1 being the worst and 10 being the best], as well as have smaller carbon footprints and a very high EPA mileage. For example, the Toyota Prius averages about 51 mpg. Not only do these cars reduce pollution in the air, they also reduce noise pollution and save you hundreds of dollars in gas money. The one main downfall to these vehicles is they are often really expensive. If you can’t spring for one, see if you can rent one during your next trip.
Do your part to make our earth a cleaner and more efficient one! Go Green!
House approves health bill Sunday
The health reform bill has finally passed in Congress with a 219-212 vote. The bill, which has generated thousands of debates since it’s introduction, was a giant victory for the Democratic party. The bill, which will expand coverage to 16 million Americans on the Medicaid rolls as well as subsidize private coverage for low income families, is said to cost the federal government upwards of $938 billion in the next 10 years. Although the bill’s cost is high, the Congressional Budget Office is estimating that it will reduce the United State’s federal deficit by $143 billion in the next 10 years. Along with abortion language and expansion, the bill also states that children can stay on their parent’s insurance until their 26th birthday and some small businesses will be able to obtain small credits to get their employees insured.
For more up to date coverage on the health bill, visit www.nytimes.com.
