New Year's Healthy Eating Plan

I recently watched a "Dr. Oz" episode in which chef Alton Brown discussed losing 50 lbs and keeping, yes, keeping it off. He then shared 4 list of food he eats or doesn't eat to maintain his weight loss. I thought they were really pretty good suggestions, not, by any means, all inclusive of foods you should eat for ideal health, but very much worth sharing with you. Some suggestions I'd add to his list include, for daily: eggs, prepared any way you like (the absolute perfect protein and great for collagen production for those vain ones out there.) Kefir, yogurt or pro-biotic supplements-absolutely imperative for a strong immune system. Wine, just a small glass daily for your cardiac and mental health! In addition, I'd say most of us only need red meat, the blood meat, only about once every 10 days. White starch, never! and absolutely try to avoid anything packaged and very little of food you don't know exactly where it came from or who has been handling it...guess that means: "EAT AT HOME FROM SCRATCH AS FREQUENTLY AS POSSIBLE!" Just my two cents.

List 1: Foods to Eat Daily

• Dark leafy greens
• Nuts
• Carrots
• Green tea
• Whole grains
• Fruits

These foods should be a part of your daily diet. Whole grains, like oats, are rich in fiber so they fill you up and keep you satiated for longer. Also, soluble fiber keeps your cholesterol levels in check and lowers your risk of heart disease. And fruits, especially purple ones like blueberries, blackberries and Concord grapes are rich in antioxidantsand resveratrol, known to promote longevity. To get these foods in every day, Brown freezes the berries into pre-portioned packets and either uses them in smoothies or just eats them as is. Additionally, nuts are a good source of protein and you can fit them in easily every day by eating a handful about 15 minutes before a big meal to help curb overeating.

List 2: Foods to Eat Three Times a Week

• Yogurt
• Cauliflower
• Broccoli
• Sweet potato
• Avocado
• Oily fish
• Tofu

These foods are healthy for you in moderation. For example, sardines are high in protein, and omega-3 fatty acids, which are very good for your heart; plus, the tiny bones contain calcium. Additionally, tofu makes a great low-calorie meat substitute that actually has more protein per calorie than ground beef. Brown frequently uses tofu in pasta sauces, tacos and stir-fry dishes. Cauliflower and broccoli are cruciferous vegetables that have been praised for their cancer-fighting properties, like antioxidants that help rid your body of toxins that might damage cells.

List 3: Foods to Eat Once a Week

• Red meat
• White starch
• Desserts
• Alcohol

These are foods you should only indulge in every once in a while. With alcohol, for instance, Brown’s motto is, “If you’re going to have one drink a week, make it count.” So choose a drink or dessert you really enjoy and savor it, rather than going for something that you might drink more of, but not like as much.

List 4: Foods to Never Eat / Foods to Avoid at All Times

• Soda
• Processed meals
• Canned soups
• “Diet” anything

These are foods you should cut out completely. Brown found that when he drank diet soda or ate processed foods, he would crave and eat sweet and processed things more often, contributing to his weight gain. And artificial sweeteners may be to blame. Studies have shown that artificial sweeteners can be addictive and put taste receptors into overdrive, causing the body to release more insulin – a hormone instrumental in storing body fat. So, instead, he stopped incorporating these foods into his diet altogether.

My additions:

Other foods to avoid: saturated fats, trans fats, added sugars, syrups and any grains that aren’t 100% whole. Yes, you probably have to clean the junk out of your cupboards and shop carefully at first. Stay away from all foods processed; meaning, if you didn't combine those ingredients yourself, you shouldn't eat it.

Exercise!

Beurre Noisette Cocoa Brownies with Walnuts

These are the best brownies I’ve ever had—fudgy in the middle and chewy on the outside with a shiny, crackly top. The browned butter adds a rich, nutty flavor. I've made plenty of brownie recipes, but I think these are the star, the top of the list, the one I will make again and again.

Ingredients

10 tablespoons (1 1/4 sticks) unsalted butter, cut into 1-inch pieces

1 cup sugar

3/4 cup natural unsweetened cocoa powder (spooned into cup to measure, then leveled)

1 teaspoon vanilla extract

2 teaspoons water

3 large eggs, chilled

1/2 cup unbleached all purpose flour

1/4 teaspoon salt

1 cup walnut pieces, plus some!

1/3 cup Ghiradelli Double Chocolate Chips

Preparation

• Position rack in bottom third of oven; preheat to 325°F. Coat 8x8x2-inch glass pan with nonstick spray. Melt butter in medium saucepan over medium heat. Continue cooking until butter stops foaming and browned bits form at bottom of pan, stirring often, about 5 minutes. Remove from heat; immediately add sugar, cocoa, 2 teaspoons water, vanilla, and 1/4 teaspoon (generous) salt. Stir to blend. Let cool 5 minutes (mixture will still be hot). Add eggs to hot mixture 1 at a time, beating vigorously to blend after each addition. When mixture looks thick and shiny, add flour and stir until blended. Beat vigorously 60 strokes. Stir in nuts. Fold in chocolate chips. Transfer batter to prepared pan.

• Bake brownies until toothpick inserted into center comes out almost clean (with a few moist crumbs attached), about 25-35 minutes. Cool in pan on rack. Cut into 4 strips. Cut each strip crosswise into 4 brownies. DO AHEAD Can be made 2 days ahead. Store airtight at room temperature.

Emmylou Ain't Got Nothing on Me.

A couple of winters ago, I was very sick with a stomach virus, honestly, I didn't know what was wrong. I was sick at my stomach constantly with nausea and burning. That I could deal with, I mean, that was not the worse of it. I began to lose my hair one day and it continued for 3 months, coming out in handfuls in the shower, coming out all day long in fact. My hair was everywhere, all over the house, and in the sink. I had no idea what was happening, but it was happening and happening fast. My scalp crawled as the follicles popped and released each hair, my skin crawled as the hair hung on my arms and body. I screamed at the sky. I cried. I'm certain there was an inner neurological madness occuring as well as a psychological madness. I felt like I was going to go mad. I thought of shaving it, but waited. Finally, after 3 months, it stopped, not just like that, but less and less fell out and eventually I was back to normal, minus 1/3 of my hair or more.....it seems like more to me. I bought hats and discovered that letting go and accepting was the only way I was going to survive this. Just let go. Easy to say, let go, let the hair fall, mourn it if you want, but let it go, and accept that what has happened, like most awful things, could not be stopped by any action I carried out. I went to doctors and had several thousand dollars worth of lab tests completed. I had an upper endoscopy and a colonoscopy. Yes, finally, something came back abnormal. I had a case of severe gastritis and my poor stomach was so inflamed I was not absorbing nutrients. It's been a while since this all happened to me. I was embarrased by it. You see I am, unlike Sinead O'Connor, very attached to my hair. Imagine that, of course I am, and therein is the lesson of letting go. Can you? It has been a challenge, one that I am not through struggling with. My hair has grown back. Yay! It has come back totally silver. It could be gorgeous, but letting it come in is not easy. Stigmatism and social rules are so invasive. I want to be free of what folks expect from my appearance and from what I expect as well. I want to look in the mirror and love the gal looking back, love the silver. I am working on letting go still, not coloring it, letting it be a flash of light and hoping it jives with my inner light. Intermingle on and in me. Now, when I hear the urging of my psyche to head for the bottle of hair color, I practice, with great effort just letting go and letting it come in silver. I've always been amazed at the shimmering beauty of Emmylou Harris' locks.

INSPIRING CAROLINE

I attended a slide presentation tonight given by one of my most creative friends and artist, Caroline Douglas. Caroline creates figurative sculpture from clay and I have been very inspired by her work as well as her story. You see Caroline and I have a few things in common, all of which define me and my path. We both suffered brain injuries and have worked toward healing through our expression in clay. I only recently became friends with Caroline, but our conversations and understandings require very little exchange of words. We have that knowing of an experience, the shared language, undefined, that many folks who've survived tragedies share. She and I both appreciate our injuries in the sense that we have realized so much good can arise from loss; there is so much more challenge of oneself to grow and expand from our core selves. I value Caroline's strength and mentoring immensely. I'd like to share some of her work with you. You can find Caroline Douglas on Facebook or at http://www.carolinedouglas.com/.