Yogurt for Health and A 10 mile Run

It seems that yogurt has become such a popular food in many different ways. Smoothies, healthy snacks, as an ingredient in healthier cooking, it’s taken on a menu of its own.
I wanted to share with you portions of an article in the November/December issue of “The National Culinary Review”,

page 28 by Jody Shee. Jody is a writer and editor with 20 years of food-writing experience. She has a blog at www.sheefood.com.   In the following post, you will find numerous links to online recipes using yogurt. Try one. Experiment. ENJOY!

With the new labeling requirements by the FDA, nutrition values won’t look good when the label has to reflect the added calories because heavy fats such as butter and mayonnaise are included. The article suggests ways to use yogurt and make the nutrition attractive to a broader spectrum of consumers.

Yogurt will “add moisture, lower fat, tenderize meat and increase protein and calcium content.”
1. When used in baking, the crumb will be tender. It can also activate yeast in breads since the bacteria “excites” the living yeast. Not sure “excite” is the correct way to refer to the reaction, but I thought it added a bit of thrill to the information.

2. Yogurt will take on many flavors and is a wonderful ingredient to use in dips and salad dressings. Try using yogurt instead of buttermilk in your favorite ranch dressing recipe. Gregory Schweizer of Culinary Service LLC, suggests adding yogurt as the binder for salads such as chicken, tuna, and potato.
3. Chef Jon Ashton makes yogurt cheese. The longer the yogurt is allowed to drain, the firmer the cheese becomes with a final texture reminiscent of goat or cream cheese.
“Line a bowl with cheesecloth, pour in yogurt, pull up and tie the sides of the cloth and hang it over a bowl in the fridge overnight. You can even add a weight to make it drain a bit quicker. Use the resulting cheese as the base for adding additional flavor such as garlic…” or other herbs.
4. Indian recipes use yogurt in a marinade base for tandoori chicken. “The lactic acid in the yogurt … helps to break down the protein and tenderize…” meat. *The yogurt for meat tenderizing must NOT be heat treated because it is the active enzymes that break down the proteins.
5. In warm sauces yogurt might separate. If you add a little cornstarch, this will prevent the reaction. In calorie rich sauces such as béchamel, hollandaise, beurre blanc, you will reduce the fat and calories but still get a resultant tangy, creamy, rich mouth feel.
6. Not only can you puree the yogurt with fruit for wonderful refreshing smoothies, but you can puree it with vegetables for chilled soups.
Advice from the Masters:
· Use plain yogurt only. Flavored yogurt includes sugar and losses some of its probiotics making it less healthful.

If using yogurt with a vegetable of high water content, make sure to drain the yogurt and squeeze some of the moisture from the vegetable. Tim Reardon, culinary director for The Food Group· Use yogurt quickly as it sharpens with age and a loss of flavor and consistency will result. It will keep for several weeks in the fridge but why not use it when the health benefits are at full potential.

with the simple addition of dried fruits and nuts.  What’s your favorite way?

Training and Running Styles

First thought:
The other day, I was perusing running blogs. There are a lot of fast runners out there.  I was feeling pretty down that I couldn’t run as fast as some when training. After going back and forth beating myself up, going through the “why can’t I”, “I should be able…”, “wish I could…” scenario, I was able to put everything into perspective.
Some people are able to train hard and run a decent race. Some train hard then don’t achieve very good race times. Some, and this is my category, train slow but end up running a good race. My training runs are very often just under a 10 min. mile. But my races are any where from just below an 8 min. mile (Boilermaker 2010) to my marathon pace of 8:39 minute mile (Wineglass 2010), a Boston Qualifying time for my age. I should be happy with that.  Besides, if I don’t push the limits in training, my body will tolerate the training longer before breaking down to injury (or so I hope).
I can accept that I’m a slow runner in training and that my race pace will be faster.  Are you faster training than racing? or are you faster racing than training?
Second thought:
Ted and I were discussing strategy the other day. In particular, running at a constant pace or running intervals, and even run-walk racing. Some run-walkers can complete a race faster than consistent pace runners.  Interesting!

I’ve tried to push my speed at the start of a race but my body doesn’t like it. My mile pace is slower in short races (5K’s) than in longer races (15k’s) and it takes me those first 3 miles to ease into a good run.
To sum up:  whatever strategy it takes to finish the race, use it.   Cross the finish line in one piece and RUN YOUR OWN RACE.
What kind of a race do you run? Constant speed, interval? Is running and walking acceptable to you?
Third thought or question…:
Why are my legs so sore from my long run which was only 2 miles farther than last week?
Sometimes I can run long distances with not an ache, pain, twitch, or tingle and other times, I run five miles or less and my body aches all over. Based on last years training, I realize that every long run makes the next one a little easier or at least there’s less soreness. In fact, last year I got to the point in training of running 20 miles and only feeling a little stiff for the first 4 hours after the run.
How many miles or length of time running before you suffer sore, stiff legs? 
Fourth thought – not running related:
Cottage cheese vs. Yogurt comparison. Cottage cheese seems so much lighter to me in taste and texture yet the nutritional values don’t show a huge difference. I like the added protein in CC though.

3/4 cup Fat Free Cottage cheese: 120 calories 9g carbs. 7.5g sugars and 21 g protein.
3/4 cup Fat Free Plain Greek yogurt: 100 calories 10g carbs. 9g sugars and 14 g protein.
Wrap up:  Ran a recovery run today of 5 miles.  Just went with it since there was virtually NO hip nor hamstring pain.  Nice easy run.  The roads were clear, the air cool, but no wind. After the horrible weather yesterday

I was expecting snowy roads and some tough running.
Week Stats:  Total miles = 54  Long run = 14.2 

Good eats:  We were out of most fruit except one orange (shared with the hubby) and strawberries.

An omelet (3/4 cup EggBeaters + 1/2 cup left over meatless greens with HOT Cherry Pepper –YUM! + 1/4 cup chopped asparagus + 1/4 sweet potato – topped with 2 TBS feta cheese) and berries.

 

What could be better after a good recovery run?

Well….maybe a good cup of Joe!

Weekly Running and Caribbean Jerk Tuna Salad

I very subtly asked “Coach” if we might decrease the miles this week.  He didn’t acknowledge the question but said our goal was 55 miles which is 5 more miles than last week and gave me the following job to do:

Monday: The plan was 60 min. easy but I ran in miles for 9 on the treadmill then got a chest and ab workout done so I wouldn’t have to do it tonight.  Shane has an annual check up with the vet which gave me an extra hour this morning.  It was way too cold to run outside, –1 deg., and  I didn’t want frozen eyelashes again nor the worry of my nose falling off from frost bite.
Tuesday: 8 x 3 minutes Hard. 3 Easy at 7.2 per mile pace.
Wednesday: 60 min.. Easy     *The schedule may have to be switched depending on the weather. It’s going to be another very cold weekend and I don’t fancy doing 15 –16 miles on the treadmill.
Thursday: 60 min. Easy
Friday: Temp @ 7:52 – 8:00. 4 x 1 mile or 2 x 2 mile, 1 – 2 min. easy in between. I’ve received strict instruction …No More Than 4 Miles on This Day!
Saturday: Long run 15 – 16 miles. 

The term “jerk” means to cut meat into long strips and preserve by some kind of drying or curing.  It’s also a preparation method where the protein is marinated in herbs and spices which is what we have done with this recipe.  Good description found HERE.
A commercial blend of jerk seasoning was used.  You should be able to find Jamaican or Caribbean Jerk Seasoning in the grocery store for this recipe.

Caribbean Jerk Tuna Salad – based on a recipe by Chicken of the Sea and will serve 3 to 4 as a sandwich or

to top garden vegetables on a salad.

• 6 oz Plain Non-Fat Greek style yogurt
• 1 TBS Canola Cholesterol free Mayonnaise
• 2 tsp Caribbean Jerk Seasoning Spice
• 1/2 onion, chopped small
• 1/2 red bell sweet pepper, chopped small
• 1 tsp lime juice
• 1 TBS chopped fresh parsley
• 6.4 oz White Tuna in a packet (not canned)

Mix all ingredients except tuna in a bowl.
Flake in the tuna and mix to coat.
Let chill in the fridge for about an hour for flavors to meld then enjoy on some nice wheat rolls.
Happy Monday All!

Health Is Wealth

Health Drinks :Experience Fruit Drinks Benefits

Health drinks are ideal for the ones who are keen on fitness and wish to lead a healthy life but can't do much about it keeping in view their daily routine.

The famous quote 'health is wealth' seems to be a history with the kind of life style most individuals have these days.

Deadlines, work pressures and daily life stress have hardly left an individual with anytime to fix a healthy life style. What comes as a respite for individuals with such stressful routine are various health drinks and nutritional drinks available in the market. These drinks not only provide instant energy but also avoid an individual from indulging in bad eating habits. These drinks can act as a substitute for food and raise our energy levels when required.  

Going For Health Drink : Ingredients should be studied carefully 

Though there are numerous companies in the market offering such drinks but the choice is strictly individual. There are drinks which may taste better than others but the same can be because of artificial sweeteners. The high sugar content not only gives us excessive calories but also defeats the entire purpose of having a health drink. A fruit juice from natural sources is anytime a better drink as compared to a fruit juice with added sweeteners, flavours or additives.

While going for a health drink its ingredients should be studied carefully so as to know its nutritional value. The nutritional juices or fruit juices made from fruits high in antioxidants are a good option as they not only help boost metabolism but also clean toxins from body. A few such fruits which are high in antioxidants include Pomegranate, Acai Berry, Noni Fruit, Pomegranate, Goji Berry and Mangosteen. Fruit juices with such fruit options are ideal for the ones on a fat loss diet as these kick up the metabolism thus causing weight loss. Also the added energy provided by these drinks can be used for diverse jobs.

These drinks provide good nutrition because of the presence of essential minerals as well as vitamins in them. Knowing ones deficiencies also help in choosing a nutritional drink. An individual can go for a drink rich in a particular vitamin, iron or potassium depending upon the deficiency. These drinks provide an additional boost to the health of an individual as at times have minerals etc which are not often found in the daily food consumed. These drinks can also be consumed by someone with a balanced diet for that extra energy. 

While choosing such nutritional drinks or fruit juices beside the name of the company, the most important are ingredients listed on the particular drink. Much suited for the ones with a busy life schedule these drinks boost energy levels and give strength and stamina to fight daily stress and work pressures. These drinks further help in coping up with the mood swings caused by stressful way of working. Try these health drinks and fruit juices to experience a better and a healthy lifestyle as including these drinks can give experience of a lifetime.

A Guide to Choosing Child Health Insurance by Adriana Stefania

Even though all citizens of Canada are provided with access to medical care through the Canadian government’s federal and/or provincial programs, these programs do not provide coverage for every health condition or situation. More on Canadian government health care coverage.

The provincial healthcare plans provide some degree of health insurance for nearly all children living in Canada. Most large cities in Canada have hospitals that are dedicated to treating children. Although children’s parents or guardians are not responsible for paying fees for their children to receive treatment at such hospitals, health coverage varies widely from province to province. Vision and dental coverage across the provincial plans range from comprehensive coverage to no coverage at all. Prescription drug costs are usually covered up to a specified percentage of the cost, depending on the province.
Children, seniors, and social assistance recipients are three groups of people that are provided with coverage for health services that the public healthcare system does not typically provide coverage for. These additional health benefits include vision, dental, prescription drugs, medical equipment, and services provided by specialists. The type and amount of coverage for these additional health benefits varies in accordance with the province/territory of residence.

Supplemental Child Health Insurance
It is crucial that you determine what your federal/provincial plan covers, what it does not, and what types of coverage might be worth obtaining through supplemental child health insurance. If your child does not qualify for the coverage of hearing aids, prescription lenses, prescription drugs, dental care, medical equipment, or various other health care services under the governments’ programs, supplemental child health insurance is worth considering as many of these services can result in unexpected, significantly high expenses. Without supplemental coverage to offset such costs, you and your family may eventually experience financial concerns. While obtaining supplemental child health insurance may appear complicated and time-consuming, it is worth the effort. You can purchase extra coverage for additional benefits through individual health insurance plans, or company group health insurance programs, which are often offered by employers.A Guide to Choosing Child Health Insurance
When shopping for supplemental child health insurance, asking the potential insurance provider the right questions ensures that you will get the coverage your children need, at a cost that meets your budget.
Below are some sample questions you can ask the insurance provider:

• What is the cost of coverage for one child and/or to cover additional children?
• What type of coverage is provided by the plan for children with special needs?
• Does the plan cover preexisting conditions?
• What does the plan consider to be an existing condition?
• Is there a waiting period before the plan becomes active?
• What is covered under the plan?
• Does the plan provide coverage outside of Canada?
• Do I need to notify my provider if the child leaves Canada?
• What are the plan’s exclusions?
• What coverage does the plan offer over and above the government plan?
• How does my workplace’s health insurance coverage compare to the coverage of supplemental insurance?
• Does the plan cover special procedures or visits to specialists?
• What do I have to do if I want to schedule an appointment with a specialist?
• Does the plan cover glasses/contacts, and if so, up to what amount?
• Does the plan cover dental care, and if so, what services are covered?
• How do I file a claim and how do I receive reimbursement for claims under the plan?
• What type of prescription drug coverage is provided by the plan?
• Are there particular instances or exceptions whereby a prescription drug would not be covered?
• What will be the monthly cost of the plan, what methods of payment are accepted?
• What happens if I miss a payment?
• Are there co-insurance or co-payments that I should be aware of?
• Is there a deductible that applies to the plan?
• How much is the deductible and how does it affect my coverage?
• How will I know when I have met the deductible?

About the Author: Adriana Stefania is a freelance writer for Canada Health Insurance. For more information on health insurance for Canadians please visit www.canada-health-insurance.com.

Get the Look of Michelle Obama's State Dinner Dress

Nobody expects First Lady Michelle Obama to turn up in something boring, especially at a big event like a State Dinner to honor Chinese Hu Jintao. But Michelle Obama's gorgeous red floral-print Alexander McQueen gown is getting raves from fashionistas everywhere for its color and silhouette.
Love the look as much as I do? I thought I had seen a similar print before (oversized floral with dark tones of black and red) and here I found a pretty Maggy London cocktail dress (Buy Direct) that would be great to wear as a wedding guest or any other special event. Best of all, it prices in at under $150 for us women with real budgets. (Photo Credit: Left, Win McNamee/Getty Images; Right, Nordstrom)

Pakistan Fashion

Pakistani fashion is making waves in the West recently. The reasons are two-fold. Number one, the abolition of quotas on Pakistani textiles has opened America to the treasures of Pakistani fashion. This has enriched both cultures tremendously and encouraged an exchange of talent. The second factor has been the resurgence of modest clothing in recent years. Americans are increasingly finding tight and tiny clothing to be impractical, uncomfortable, and actually uncool. TIME magazine highlighted the emergence of tunic tops for instance.
Pakistani fashion scene is expanding rapidly in all dimensions. For one, the Pakistani fashion model pool is growing and is capturing international attention. The number of Pakistani boutiques and Pakistani fashions magazines, including Visage, Women’s Own, and Rivaaj is a testament to growing fashion world. Elegant salwar kameez and kurtas are in every magazine. Photographers like Deebees, Jimmy, and Ather Shahzed are shooting amazing mag folds. A talent pool of designers such as Hasan Shehryaar, BG, and Nikki n’ Neal has arrived. Akif is a double threat who combines photography skills with makeup artistry and has done the work for Zarmina.
The Pakistani fashion is not without its spice. There is a growing rivalry between Karachi and Lahore models that is worth a talk of its own. The Karachi models have a sense of superiority, given that high Pakistani fashion emerged in their city. They consider the upstarts in Lahore to be crude and garish in their efforts to impress. The Lahoris feel they have arrived and have the egos to boot. Besides, Lahore is the movie capital and the actresses that double as fashion models such as Zara and Iman bring their airs with them. The Karachi talents are Iraj (catwalk queen), Rubab; Suneeta Marshall and ZQ are newer popular faces. The Lahore pool has Vaneeza (the first supermodel), Amina Haq (who starred in a popular “Chicago” themed music video), and recently Mehreen Syed, who has stormed onto the scene and is to do an Indian film.