Gridiron Grub Week 5: The Sandwich, Deconstructed

It's still too hot out to keep the oven on for hours and cook up something warm and autumn-like. So, you'll have to bear with me on this one. A few finishing touches turns a boring sandwich into something you would actually call dinner. Here, I break down the sandwich into five parts and show you how to spice up each one with fresh healthy options:

1. The Bread. Throw away that Wonder Bread already. Not only is it ridiculously processed, and full of "partially hydrogenated soybean oil," it doesn't taste nearly as good as fresh bread. Next time you're in the grocery store or neighborhood bakery, take a look at the artisan bread section and pick one that looks appetizing to you. Artisan bread is handcrafted by skilled bakers using water, flour, salt and yeast. Can't beat that - pure and simple. Personally, I like a good ciabatta with the crispy goodness on the outside and a chewy inside with large pores. If you can't find a good artisan bread, pick a nice hearty bread that suits you. A pita or flat bread also works very nicely. Trust me, it will be loads better than that plain old white (or green....) sandwich bread in your pantry. In fact, if you get really creative, it doesn't even need to be bread at all - it could be a big leaf of romaine lettuce.

2. The Condiments. Don't get me wrong, I love mustard but there are many more options out there. For an Italian flare, try pesto or a sun dried tomato paste. For Mediterranean, how about spreading a bit of hummus, olive tapenade, or baba ganouj on the bread. Asian? You can try a wasabi mixture.

3. The Greens. Sure, I could go to a deli and get some nice shredded iceberg lettuce on my sandwich. But that would be right next to the plain old white bread and we're talking about doing sandwiches right! There are many salad greens out there that can add a little zip to your sandwich. I like adding arugula. It has a peppery, slightly bitter taste and adds some zest. It works best paired with a something that will mellow it out such as some avocado slices or a balsamic reduction. Other choices are mesclun greens, field greens, watercress. Try a few and see which ones you like best.

4. The Filling. Grilled portabellas might be my favorite. But then there are other grilled veggies like squash, big chunks of vidalia onions, or a few slices of thinly sliced grilled eggplant. If you're a meat eater, try to stay away from the processed deli meats and steer more toward things like thinly sliced grilled chicken breast or steak. The filling is [at times] literally the meat of this whole project so don't forget to add some seasoning. You can sprinkle with an Italian spice mix and cook in some garlic and basil, or add a Mediterranean flare by adding a little tarragon. You could also take a trip to the east and cook in some soy and tamarind for an Asian taste, or a dash of curry powder or cumin seed to bring out those Indian flavors. Pick your poison.

5. The Extras. This is where it really gets fun. You can put some fire roasted red peppers (you can easily find these in a jar), maybe some pickled jalapenos or cool cucumbers. Instead of fresh tomatoes, try some sun dried tomatoes. If you're going with an Asian taste, maybe some bamboo shoots and bean sprouts. Instead of mayo, some sliced avocados will give a creamy taste to the sandwich without all the "bad" fats.

Let's put this all together now. You're having some folks over and want to have some sandwiches ready. Everyone has their own favorites and things they won't touch. Here are some ideas for a make-your-own sandwich assembly line that you can set up and your friends can make their own:

Breads - pick a variety of breads and have them pre-sliced. There's nothing worse than trying to find the knife, cut the bread and fill up your sandwich when there are 10 hungry guys standing behind you.

Condiments - Put out two or three out in separate bowls, each with it's own spreading knife. These should be lined up right after the bread because it's too hard to spread this on after the sandwich is full.

Greens - I suggest that you pick one or at the most two. Put them in a large bowl next to the bread with some long tongs.

Fillings - About two hours before your guests arrive, grill up some portabellas using a balsamic, garlic and Italian herb seasoning. Cook up your meats using some flavorful spices. Put the goods out, keeping the veggies separate from the meats.

Fixings - Gather a few bowls and line them up like you see in Subway. All the fixings, right there for your guests to pick and choose as they please.

When the time comes, you'll be totally prepared and your guests will be totally impressed.

*healthy foodie*

surprise at the gym

After abs class the other night, I walked down to where cardio kickboxing was going to take place. Imagine my surprise when I saw the group huddled around mats, weights, jump ropes and cards with numbers on them laid out across the floor. I thought for a moment that I was in the wrong class, but the instructor advised that this indeed was supposed to be cardio kickboxing, but that the instructor was not able to teach the class that night. Instead, we would be doing a circuit training workout.

I have been exercising for a long time, ever since I was a child really, and while the thought did appeal to me, I have never done circuit training. A few people left when they heard what was in store. I wasn't thrilled to hear about the change in class, but I was game - I was there to work out after all and I enjoy this instructor's classes. She explained that we would be going through 12 stations, for 2 minutes at each station. The stations included things like - lunges, bicep curls, push ups, tricep kickbacks, jump rope, squats, jumping jacks, etc. Hmmm... I thought, two minutes on each one doesn't seem so bad. But the instructor assured us that we would be feeling it by the 3rd station.

Boy was she right! And evil too... who puts push ups after tricep curls and shoulder raises. My arms were killing me by that point :) I was pretty psyched that I kept up a good clip on the jump rope for 2 minutes. By the end of it all, I was a dripping mess and thinking that it was the best class I have ever taken. I hope they offer it again!

I did some researching and it seems like you can burn upwards of 600 calories per hour during circuit training. I certainly felt like it, and not only that but you gain the benefits of both a cardio workout and a strength training workout. There is a circuit room in my gym, but I was always a little nervous about going in there because I wasn't really sure what I was doing. Armed with this knowledge, I hope I can tailor something for myself, because this was an absolute fabulous workout! If you're interested in learning more, check out this WebMd website.

*k*

garden grab bag

Over the past few weeks, I have been trading vegetables with various folks who also have gardens. I have somehow stumbled into this world of growing and trading fruits and vegetables, a culture that I was never aware of until now. Finally, I'm able to offer more than the various ways I try and keep the weeds from strangling my lilies. It's an interesting culture, this fruit and vegetable trade and barter system. I can even see how this may have started in ancient civilizations and grew into a huge system of trading. But now, we go to the supermarket to buy all kinds of items, including the ones we can easily and inexpensively grow ourselves.

About trading vegetables - I grow cherry tomatoes, regular tomatoes, two kinds of hot peppers, mint, parsley and basil. I have traded for cucumbers, corn, onions, lettuce, and beefsteak tomatoes. With a little investment of time, I feel like I can get a few more folks together and basically start a mini vegetable co-op. I mean, how many cherry tomatoes can I possibly eat? (I'll let you know at the end of the growing season - right now I'm averaging about 20 a day) ;)

I'm sure people already do this - I imagine it like a book club. You meet up, have some coffee, discuss a book and walk away with a bag full of vegetables. And by doing so, you can probably save the time of at least one trip a week to the grocery store, a few bucks on your grocery bill, a few pounds along your waistline, and a few points on your carbon footprint.

save your leftovers for tomorrow's lunch

I don't always list the number of servings that a recipe makes and I realize that it can be hard to determine how much to actually make whether you are cooking for 1, 2 or a family of 4. I sometimes forget most people probably are not cooking for 1. In that regard, I will be more diligent in posting the approximate number of servings.

I find that if I can remember to maintain an appropriate portion size, I do much better in maintaining a lifestyle in which I do not overindulge. Since I generally cook for one (unless I have commandeered Rob's kitchen to cook a weekend dinner), I need to do a little bit of planning so that I don't end up wasting a lot of food. I think about what kind of week I have coming up - will I be able to bring my lunch to work each day or do I have meetings out of the office? am I going to feel like eating this for dinner for the next 3-days? etc. If I find that I'll need a few planned meals during the week, I'll plan to cook up one big meal that I can eat for a few days.

As I am putting it together, I'm secretly keeping track of approximately how many portions I am making. For example, if I start with a cup of rice, I know immediately that I have at least 4 servings. Add in another several cups of vegetables and I'm up to 6 servings, etc. Before I take the portion I'm going to eat for dinner, I break out each serving and put it in reusable containers. Then, I usually put it in the fridge so that I can easily grab one in the morning before work. Sometimes, if I think it will spoil before I get a chance to eat all the portions, I'll put a couple in the freezer. I try to avoid the freezer though, because many times I conveniently forget that it's in there and cook up yet another big meal (it's been known to happen, sometimes I get carried away).

I find this to be a good way for me to measure out what I'm doing for food and I don't really have to calorie count too much. Now, if you have a big family or want more leftovers, just scale the recipes up to suit your needs. Conversely, if you don't want to eat the same dinner for three nights, feel free to scale it down. If you think this is way to organized, maybe you're right. But it's not all that difficult and it's only once or twice a week? Besides, I definitely feel better knowing what I'm eating and it's easier to stay on the healthy track.

top ten ways to eat healthy at the stadium

I end up going to about 30 baseball games a summer (Go Yankees!). Combine that with random other sporting events and that averages out to at least a game or two a week. Eating at the ballpark every time can leave you feeling full, bloated, and downright weighted down. But there are ways to keep it healthy(ier) and still enjoy the game. Here are a few:

10. You need dinner - bring your own homemade dinner! I know it sounds corny, I mean who eats a bowl of rice and veggies at the ball park. You're looking at her. And yes, I feel like I get some odd looks. But in the end, who cares about that.

9. Number 10 doesn't appeal to you - buy Subway. Jared did it, and so can you. Forget the empty calories - mayo, chips, cookies. Stick with the basics - whole wheat, veggies, (meat for you carnivores), they even sell raisins.

8. You have a sweet tooth - bring some in-season fruit. Right now, nectarines, plums, peaches are all in season and ridiculously sweet. Forget the candy - eat nature's candy. Plus, does anyone really get 5 servings of fruit in a day. Probably not, but maybe you can get at least one here.

7. You like to crunch - if you like a crunch and must buy something at the ballpark, go for the peanuts. But watch your portions - that little bag has 7 servings in it (yes, 7... and yes, I can also eat the entire bag). Sure, it is high in fat, but if you stick to the portion size, it's the kind of fat that is good for you - unsaturated and from a whole food. Better yet, bring your own and measure out a portion.

6. You're a grazer - Maybe you don't eat much, but you like to have something to munch on throughout the entire game. Get some popcorn - or better yet, air pop your own, add a spritz or two of butter spray and a little salt. You get a nice flavor, and don't have to pay $6.50 for 50 cents worth of popcorn.

5. You're a sweet-tooth-grazer - Cherries, grapes, strawberries, sweet little bites that you can graze on for the entire game. My favorite are cherries.

4. You didn't bring any food and you don't want stadium food - Chew gum. Sometimes you're not even that hungry, but you just want to keep busy. This is basically a calorie free way to keep yourself busy until after the game, when you can get some dinner.

3. If it's just not a game without a munchie... go with a stadium sandwich. Avoid anything fried. Even a slice of pizza is better than a cheese fries.

2. You want a frozen treat - opt for the lemon ice instead of the ice cream. While it's probably close to the same calories, there is no fat or cholesterol in the lemon ice. And for some reason on a hot day, the citrus always seems more refreshing than a dairy product.

And my No. 1. You need to keep yourself busy, all the time - sunflower seeds. According to David's sunflower seeds, they are "snacktivities." That alone cracks me up. One bag has two servings. It took me until the end of July (about 25 games) to finish one bag. I'm on my second bag now - I hope the Yankees make the playoffs, otherwise I think these seeds might be stale by next April.

*k*

simply delicioso... simply

Ok, I'll admit in the first 3 minutes of Ingrid Hoffman's show on Food Network, I was not completely enamored. It felt a little contrived, over-written, maybe even slightly over-rehearsed. But a few minutes into the show and I was kind of hooked. She was making an orange glazed chicken, orange granita and a summery quinoa. It all looked so good! I have all the ingredients for the quinoa recipe and have been thinking about making something quinoa for quite some time now.

I'm interested in quinoa because I've read a lot about its health benefits and thought it would be a tasty alternative to couscous. It's an ancient grain native to South America and popular with the early Incan communities. It has lots of amino acids, helpful in the repair of damaged cells and touted for easing migraines and improving cardiovascular health.

I'll let you know how the dish comes out. :)

weight gain over time

I read this article titled "No love handles now? Give it a few years." It starts out just fine, acknowledging that most Americans will gain 1 to 2 lbs. each year as they progress through adulthood. They go on to say that studies show that eating healthy and exercising can help prevent it. THANKS FOR THE NEWS FLASH! Because without that bit of info, I would have continued to eat like crap and wonder why I'm gaining weight. If you happen to make it through the entire article, you'll see there are actually a few tips in there worth mentioning and below a few of my own.

- make small gradual changes that are easy to incorporate into your daily routine. If you're going to fast food joints a few times a week, pick one day a week to do something differently. Or if you feel like you're eating too much meat, eat one non-meat meal per week.

- brown bag it. When you make your own lunch, you can keep better track of your calorie intake and can incorporate more nutritious foods.

- indulge. Yep, that's counterintuitive. Let me qualify that by saying - all in moderation. If you're looking for something sweet, don't deprive yourself but limit it to a single portion size. I'm constantly trying to figure out how I can have that extra goodie and still be good.

- do something every day. walk, situps, pushups, use the stairs, something, anything. Got 10 minutes? If you're saying no, then wake up 10 minutes earlier.

- drink lots of water. Not only will it keep you hydrated, it helps your whole body function better.

There's no need to live through one boring meal after another. You can enjoy and indulge without overdoing it.

*k*

the farmer's market

Yesterday, I was in upstate NY for work. It's quite far, but such a scenic drive through the rolling hills of Hudson Valley. I was lucky enough to drive through the Catskills for my first time during the summer. I think this would be a fabulous place to visit when the foliage is peaking. I might just have to do that (and take some pictures, so you can see it too!). I noticed lots of farmer's markets and fruit stands throughout my travels - some with roadside signs "Fresh Corn" or "Fresh Garlic." I never saw that one before, "Fresh Garlic." I ended up stopping and picking up some snow peas, plums (they were so sweet, like candy!), green and yellow squash and what else, more cherries. There are so many positive things about the farmer's market. First, I like that I'm supporting local businesses, and in many cases, family owned businesses. Next, I like the fact that the carbon footprint of my food is many times smaller than that asparagus from New Zealand. When there is asparagus right here in New Jersey, I'm not sure why are we shipping it from halfway across the world! I was reading about calorie density and it seems to make a lot of sense. Eat foods that are low in calorie density (i.e. high in water content) and you'll feel fuller longer and can eat more. Just so happens that most fruits and vegetables are low in calorie density - so eat up! And lastly, there's nothing better than fruit and vegetables straight off the vine. This is the third time in almost as many days that I have stopped at a farmer's market for some fresh produce. And now I'm running low, so I may need to stop yet again. :)

what a scorcher

yesterday, it was 95 degrees at the beach and I decided it would be a lovely day to play a volleyball tournament. Brilliant. While it is a lot of fun, and we did much better than expected (me and my partner made it to the play-offs - woo!), the heavy heat was definitely a factor in our performance. I'm not sure if it's a matter of training your body to be able to react to heats like that or what. But a few tips for strenuous activity on hot days:

- be mindful of the temperature, the sun, and the humidity before you undertake heavy strenuous activity on a hot day.

- when you think you have had enough water, drink some more. I mean it. I drank at least 2 gallons of water yesterday but it was so hot and luckily it was dry, but the sweat just evaporated in seconds, so you don't feel like your sweating.

- notice the color of your pee. I'm not trying to be gross. If it's dark or if you haven't gone in a while, you're dehydrated. Drink more water.

- Drink Gatorade or something similar also on hot days where you're sweating a lot and not getting replenishment of salts.

- know the signs and symptoms of heat cramps, heat exhaustion and heat stroke. These are very common ailments and very preventable.

- heat cramps: muscle spasms, usually in the arms, legs or stomach. Usually caused by not replenishing with potassium or other salts. Drink water and Gatorade or eat bananas. You can research other symptoms, causes and remedies. I'm not a doctor and so this is not a doctor's opinion.

- heat exhaustion: your internal air conditioner breaks and I don't mean the one in your house. I mean the one in your body. Symptoms are heavy sweating, headache, intense thirst, dizziness, fatigue, loss of coordination, nausea, loss of appetite, anxiety, tingling in extremities. Not fun stuff. I had it this weekend and got myself under control by immersing in the ocean, keeping my head cool, drinking Gatorade along with gallons of water. If you can, get into some air conditioning, or shade, relax, try not to do physical activity until fully hydrated again. Again, you can research other symptoms, causes and remedies. I'm not a doctor and so this is not a doctor's opinion.

- heat stroke: by far the most serious, and life threatening. Symptoms include high body temperature, lack of sweating, red skin, all the signs of heat exhaustion but more severe, rapid pulse, difficulty breathing. Can also result in convulsions, collapse, loss of consciousness. If someone has these symptoms, you need to cool them down immediately! Pour cold water on them, fan them, apply cold packs, call 911. Again, you can research other symptoms, causes and remedies. I'm not a doctor and so this is not a doctor's opinion.

Just please keep this in mind as we get to the dog days of summer when people are outside running, biking and playing outdoor sports. It's a lot more serious than people realize. Keep cool, stay safe, drink water.

:)

the extra 15

In the warmer weather, I regularly try and ride my bicycle everywhere. It just helps to keep me moving and stop driving *everywhere*. Like many Sunday mornings, I rode my bicycle to the grocery store. It's not too far, maybe about 2 miles each way. The trip there always seems like it will be a little bit harder than the trip home because there is one fairly long incline for the first quarter of the trip. To start out on the incline without having warmed up is always a challenge.

But today the way home proved to be more difficult. I purchased a week's worth of groceries, which for a single (mostly) vegetarian, consists largely of fruits and veggies that don't fit so neatly into the large backpack that I bring with me. Turned out to be at least 15 lbs. of groceries that I was carrying in my backpack on the ride home. As I was riding, I could definitely feel the extra excertion that I needed to apply in order to get me, the bike and the groceries up the and down the rolling terrain. And it got me thinking to when I was 15 lbs heavier. Is this what it felt like? Feeling a little bit more winded, feeling a little bit more pressure in my legs, I vowed to myself right there that I can't ever let that extra 15 lbs. come back.

So if you're wondering what it's like either to be a little bit heavier or what it might feel like to lose a few, try it. Take a 15 or 20 lb. backpack, wear it around for a little bit and then take it off. It's literally a huge weight removed from your shoulders.

Enjoy healthy, fun food and keep moving

*k*

motivation

I was thinking on my way to work this morning (I know, you saw the smoke...). But really, I was reflecting on some progress that I have been trying to make in terms of healthy eating and exercise and my motivation level. Then I started to think about all the ways that people, myself included, motivate themselves to stay healthy and several questions came to mind:

Why do we feel a need to "motivate" ourselves to stay healthy? It seems absurb. Why is that not innate?

Next, why do we seek out help in motivating ourselves through groups (like weight watchers, or a personal trainer or an on-line forum)? Have we lost the skill to self-motivate?

How do some people become motivators for others and some people become the motivatees?

I'm not proclaiming to know the answers to all of these questions. But I've been making some observations. I'm a big proponent of whole foods (i.e. non processed foods) and I feel like Americans in general eat way too much processed foods, ridiculous amounts of it. If you don't think so, think about what you ate today. Did more than half your food come out of a package? If not, congratulations - you're on your way to breaking the cycle. My theory is that many times we think we are being healthy and therefore the motivation to stay healthy is innate. We think we are doing the right things, but many of us are not.

In terms of group versus self motivation, people who appear to be positive, confident and enjoy life seem to be better self motivators (in general, I'm not trying to make this observation universally). These individuals also seem to be better motivators of others. You know the ones, they are always smiling talking about how great life is. They're full of all those great ideas, like "wow, it's really nice out. Want to go for a 10 mile run with me?!?!" It sounds so exciting, how could you resist. A mile in, your legs feel like spaghetti and your lung has lodged itself in your throat.

Those whose sky is always falling tend to need motivating and I guess that's not such a bad thing. Many have found a way to make money by setting up on-line motivational forums, groups and workout buddies. And many people seem to do reasonably well if they are accountable not only to themselves but to a group helping them find some motivation. This proves to be useful for the short-term, but in the end, the only one who you will ever need to be accountable to in terms of health is yourself.

I think we can all take a lesson from the self-motivators out there - set goals that are achievable and a few that might be a stretch, keep your sights on the goal, stay positive, don't be afraid to make mistakes and most of all - don't give up.

*k*

peer trainer

BBQ food will get you every time... Went to a bbq yesterday, with some old college friends. I love hanging out with them! We only see each other a few times a year but it's always as if we just hung out yesterday. This time, we had a guest of honor - one of our friends had moved a few hundred miles away and they were able to make it. I haven't seen her in 10 years - what a treat! The down side - there's often food involved. And of course, I love food so...

I've decided that if I'm going to keep up this healthy foodie image, I better get moving because lately the scale has been moving in the wrong direction. So, this morning I joined PeerTrainer and added myself to a group. Basically, you join a group of 4 other people and together you form a small support group to keep each other on track. I'll let you know how it goes - I need all the help I can get lately!

*k*

back on track

My Monday mantra - "back on track." Usually after a weekend of haphazard eating habits and little vigorous exercise, I hear my body silently screaming to detoxify. So I start my day by filling several bottles with New Jersey's finest tap water, vowing to drink the minimum RDA of 8-8 oz. glasses of water and munching on a nice breakfast of Kashi vanilla oatmeal and strawberries.

Strawberries and Cream Oatmeal Recipe
One packet Kashi vanilla oatmeal
3/4 cup vanilla soy milk
1 tablespoon wheat germ
5 large diced strawberries

put oatmeal, wheat germ and milk in a bowl and heat in microwave on high for 1 minute.
meanwhile, dice the strawberries. Once oatmeal is cooked, add in strawberries and microwave on high for 30 more seconds.

Eat while hot!

Some tips...

- take a big gulp of water before each phone call, new email or getting up from your desk. At first, a gallon of water a day seems daunting. But those gulps add up and before you know it, you will be wanting even more.

- Always eat breakfast! It gives you energy, gets your metabolism going and wards off late day hunger (when you might go on eating something less healthy).

*gulp*