Fab Fit Squad

Artichokes are the oldest fruit known to man and similar to the lobster you must work to get to the good stuff. Artichokes are a significant source of  425 grams of potassium, 61/2 grams of fiber vitamin C, folic acid and 72 grams of  magnesium. Virtually fat-free, the artichoke weighs in at 60 calories (per medium artichoke) and is low in sodium.

They are in season from May to March and the biggest growers of Artichokes is the California.

When buying an artichoke you will want to:

• choose an artichoke that has tight leaves
• one that is heavy for its size
• a deep green color
• a squeaking noise when the leaves are rubbed together
• avoid any artichokes that have cracked leaves or are showing any brown discoloration.

More artichoke facts are available here.

LONDON (Reuters) – Organic food has no nutritional or health benefits over conventionally produced food, according to a major study published on Wednesday. Click here to read the rest of the story.

Instead of going organic try eating foods grown by local farmers market. These foods haven’t traveled days in a truck to get to you and are currently in-season so they have a ton of nutrients and are sometimes better priced.  On the plus side its often sold by the farmer so you can ask about the growing conditions. You can’t do that at your local grocery store. You may also want to try getting involved in a  CSA, community support agriculture — a local farm or group of farms deliver locally grow fruits and vegetables on a weekly basis.  To get a list of these farms, click here.

Organic Foods overview

We’ve all heard the saying an apple a day keeps the doctor away. Well I truly believe that, I actually have 2 apples a day usually

before my workout as a nice energizing snack. Call me crazy, but some apples taste like candy to me.  Okay pick yourself up off the floor, you’re right there is no substitute for candy and an apple certainly can’t replace the taste of a M&M, but it can certainly help you fight a good sugar craving.

Apples are amazing foods, they contain about 3 grams fiber, so don’t peel off the skin. Apples are on average less than 50 calories, contain no fat and contain antioxidants, Vitamin C, potassium and polyphenols. They have been attributed to helping to reduce heart disease, cancers, type 2 diabetes. So go ahead an take a bite of a nice crispy apple. No, apple juice doesn’t count – all the good stuff has been pressed out during the manufacturing process.

Further reading:

• Apple varieties
• Superfood: Blueberries
• Jicama Apple Slaw (YUM)

Here in Boston we are holding out the we are going to have at least 1 day of NO RAIN!!! We have been stuck in a crazy weather pattern and right now the entire city is holing its breath in anticipation of a rain free day.  Do your plans include a picnic? My do, so here are come suggestions to enjoy the day.

Condiments:

• Mustard in my opinion is the underrated condiment. I love and use it everyday!
  

  How Stuff Works

• Ketchup and BBQ  is OK provided you don’t drown your food in them or they don’t contain high fructose corn syrup.
• Salad Dressing– stay away from the CREAMY stuff! Go with the vinaigrette versions
• Mayo –  again creamy stay away; does the thought of coleslaw-less picnic leave you blue — mix 1/2 the amount of mayo in with some vinegar and mustard
• Pickles and relish — YUM! YUM! Give me some!!! They are awesome, enjoy!!!
• Butter — really do we have to talk about it!! I know you are saying what about but corn on the cob! Trust me on this one. Try lime juice and old bay seasoning.  Really tasty, you could also try mixing olive oil, balsamic vinegar and kosher salt.

Okay, so we decided to have a mother’s day bbq — Easy right. Other than the stress of cleaning and cooking , I add in the stress of how do I make it as clean as possible without offending my guests. Really easy.  Here was the menu.

• Shrimp Skewers
• Flank Steak
• Boneless Chicken Breast
• Cucumber Salad substitution – 1/2 c balsamic vinegar instead of rice vinegar and no equal was used
• Egg whites with yolks removed and replaced with store bought hummus.
• Steamed Broccoli

All day I sipped on unsweetened ice tea and water.

Prior to my guest arriving I was able to seek out to the gym and get in 40 minutes of cardio. 20 min on the step mill and 20 min on the elliptical.

Not sure where you are but here in Boston we had the first taste of winter this week. Were you ready to come out from under ALL those winter clothes? I got tell I wasn’t I tried on a pair of pants and OOOps, not what I was expecting, So, if you are like me you’re feeling that Memorial Day is less than a month away.  Every day for the next 30 days, I will be giving you a small simple healthy tip you can easily incorporate into life. If you have any tips you would like to share, please let me know

Add 1 Fruit and 1 Vegetable to your every meal. Please keep the fruit fresh or canned without heavy syrup of added sugars.  Dried fruit may be tasty, but doesn’t count

Here are the list of Fruits and Vegetables that are currently in season:

May
Vegetables

• okra
• zucchini
• rhubarb
• artichokes
• asparagus
• spring peas
• broccoli
• lettuce

Fruit

• cherries
• pineapples
• apricots

image source: Quincy Herald-Whig

Raise your hands if had to grocery shop. It’s okay do, but I have gotten it down to science and can get in out of the store in 30 minutes. Yep, 30 minutes. I can go faster at a Stop and Shop that has the self scanner, wear I scan and pack my groceries while I shop only stopping at the checkout to pay. HOLLA, that is the best invention for me.

So here is how I get in and out of the store with ease.

1. Shop the perimeter — I know you’ve heard this time time and time again, but its true the freshest foods and non-processed foods are placed on the perimeter of the store
2. Make list — I keep my list on the fridge, I put down items we run out of as well as items that we are running low on, plus there always staples that I keep stocked in my fridge, before I leave for the store I run thought the staple list and highlight the items that I need.
3. Go a full stomach — another one you’ve heard, but trust me, when you shop hungry. You fall pray to the tastings that they have the store, the candy aisle looks amazing, as well as the strategically placed sale junk items
4. Buy whole grains– Whole grains keep you satisfied longer.  Now don’t be fooled it manufacturers have started to put this information on the front of the box. It’s not the front of the box the really count, you MUST look at the ingredients on the back to truly understand what’s inside.
5. It’s okay to eat frozen food — in fact when you can’t get fresh veggies or fish, frozen makes a great alternative.
6. Add some color — mix up your produce choice by adding all colors of the rainbow, this will ensure that you are getting all your nutrients.
7. Save money by buying fresh vegetables in season – when possible shop a farmer’s markets and buy local when possible
8. Packaged prepared foods are okay, but again make sure you look at the ingredients, if you need a chemistry degree to understand what’s in it put it back on the shelf.
9. Choose real foods over processed foods, again check the back of the label you want to read the back of the label does it contain more than 5 ingredients and can you pronounce the ingredients.
10. Use coupons wisely, when you need to purchase 3 of something to save a few cents, ask yourself do you really need 3 or are you sucked into deal mode.

March is National Frozen Food Month, yes its true.  I not sure if you use frozen vegetables as much as I do, but its my main source of vegetables. Primarily because I really like fresh, fresh food and I can’t guarantee that I will use fresh vegetables before they before a science experiment in my fridge. Does that sound like you?

Well in 1924 Clarence Birdseye invented the concept of frozen food, but it didn’t take off it was marketed to the masses, after World War 2 when the country was into convenience and those god awful TV dinners.

My favorite is frozen berries, I love berries and eat them every day. I put them in my oatmeal, yogurt, cottage cheese, I also enjoy them in a great post workout shake.  Here’s the recipe now hear me out, the ingredients may look a little strange but it tastes amazing.

• 1/2 avocado
• 1/2 c berries
• 1/4 c Gatorade
• 1 scoop whey protein (vanilla, strawberry or plain)
• 1/2 c ice

Blend — sorry werid, but tastes AMAZING.  Thanks Clarence for giving me frozen berries year round!

Yes, it’s an actual holiday and dates back hundreds of years.  Those crazy Europeans.  In Ireland they use to have pancake races where women would race flipping pancakes.  Back then it was called Shrove Tuesday.

OK let’s get down to what it really means PANCAKES!!! Who doesn’t love pancakes! You can go to IHOP (7am-10am) and get free pancakes with a suggested donation of any size to Children’s Miracle Network. So head on down to IHOP for some pancakes and to donate to a good cause.

Can’t make it to IHOP and want to make it your own. Try Lemon Ricotta Pancakes.

Lemon-Ricotta Pancakes
3/4 cup all-purpose flour
1/2 teaspoon ground nutmeg
1/2 teaspoon ground cinnamon
1 cup (4-ounces) ricotta cheese
1 tablespoon granulated sugar
2 large eggs
2/3 cup milk
Grated peel of 1 lemon
Juice of 1 lemon
Butter for the griddle

1. In a large bowl, combine all the ingredients with a fork until blended, do not overmix.
2. Heat griddle over medium-high heat. Lightly grease griddle with butter. As soon as the butter is melted, pour pancake batter onto griddle. Cook until batter begins to bubble or pancakes are golden. Flip and finish the other side. Serve pancakes warm with pure maple syrup

Makes 10 to 12 pancakes.
Recipe by Gail Greco
Recipe provided courtesy of the American Dairy Association.

Until yesterday, I thought they were a some type of cross bred mutant genetic thing.  But no…. It’s a way for carrot farmers to reduce waste.  Yep those little baby carrots start off as big carrots, but because they aren’t “pretty” enough for consumption, they are pared down to be baby carrots. So thank you Mike Yurosek, for inventing this delicious snack. They make a delicious soup, plus no peeling.  Stay tuned for the recipe.