Super Berry Bran Muffins

Happy Hump Day friends.

Today I offer you the Super Simon's Super Berry Bran Muffin recipe. Say that ten times fast.



These muffins are dairy, oil and egg-free so they are an excellent breakfast option or healthy snack for anyone with dairy allergies, high cholesterol or who is watching their fat intake. They are also extremely high in fiber (note the many types of wheat and bran used) so they are great for those times when you are feeling a little bound up, if you know what I mean.

I make a big batch and freeze them so they stay fresh; that way I have a quick breakfast option on days when I'm too frazzled to figure out what to eat. The twins love them as an afternoon snack and I'm pretty sure the Simon boys actually think they are cupcakes. Please don't tell them otherwise or you will have to incur the wrath of an angry 5-foot-nothing Melanie. She may be little folks, but she packs a mean punch. Consider yourself warned.

The muffins acquired their snazzy name from the Simon boys who were each allowed to pick their favorite fruit to include in the muffin batter. Jackson and Harrison were responsible for the antioxidant-rich blueberries and strawberries and Harper thought a little orange zest would perk up the overall flavor.

The result is a super tasty, super healthy muffin, courtesy of the Super Simon boys. Thanks Super Simons!



Super Berry Bran Muffins

Ingredients:
2 cups wheat bran
1 cup boiling water
3/4 cup applesauce
2 teaspoons baking soda
¼ cup applesauce
1 cup wheat germ
1 ½ cup whole wheat flour
1 cup oat bran (regular oats works fine here too)
1 cup sucanat**
2 cups plant milk
1 cup blueberries
½ cup strawberries diced
1 Tablespoon orange or lemon zest

Preheat oven to 400

Directions:
Combine 1 cup wheat bran with 1 cup boiling water, stirring until water is absorbed. Add 1/2 cup applesauce.

In a separate bowl, combine sucanat with 1/4 cup applesauce.

Add 1 cup dry wheat bran, wheat germ, baking soda, oat bran (or oats) and whole wheat flour to above 2 mixtures. Add plant milk. Fold in berries and zest.

Spoon into prepared muffin pans, sprayed or lined with paper cups.

Bake 15-18 minutes, or until toothpick comes out clean.

Experiment with raisins, dates or your favorite dried fruit.

Enjoy!


** Sucanat is an all-natural sugar substitute.

Sucanat and refined white sugar start as the same product, sugar cane, which is high in many vitamins and minerals. The refining process removes all measurable traces of those vitamins and minerals from white sugar, leaving us with a nutritionally devoid product whose sole purpose is to be sweet.

Sucanat, on the other hand, is not refined. Sugar cane juice is dried until it crystallizes so sucanat retains the vitamins and minerals of the original sugar cane, and is in a far more natural form than refined sugar.

Sucanat looks and smells a bit like brown sugar. However, to the taste it's a great substitute for refined white sugar. It is sweeter than refined white sugar, though, so cut the amount down by about one-third in your recipes. For example, if a recipe calls for a cup of sugar, only use two-thirds cup of sucanat.

You can find Sucanat in some regular grocery stores but you may have to visit Whole Foods or your local health food store to find it.

Also, we’ve been pronouncing it “suck-ah-nut” since we discovered it. This is, in fact, not the correct pronunciation (but a lot of fun to say). We’ve been informed that it is actually pronounced “sook-a-nat.” Good to know I think in case you have to ask someone where it is located.

Sangree's Hut

As you all know by now, I survived my first foray into the wilderness. Here I am starting out on the hike. Please note the sled attached to the back of my pack (more on that later).



The trail head starts at about 10,000 feet and climbs roughly 1,500 feet in 3.5 miles so, while not a long hike per se, it was definitely steep. For those of you not familiar with exercising at altitude you might think that a 3.5 mile hike sounds like a warm-up but the lack of oxygen at that elevation combined with the 30lb back pack makes any exertion seem much more strenuous. Of course, the rewards for such an endeavor are views along the way like this one:



About two hours later we catch a glimpse of our “hut” which, as you can see, is a substantial log cabin. It is located at 11,600 feet somewhere in the Rocky Mountains between Copper Mountain and Leadville.



The hut has a large main room with a sitting area, dining area and kitchen, and a wood-burning stove to keep you toasty warm and to melt snow for drinking water. That’s right; there is no running water so you have to “make” your own water which I can honestly say is one thing that I have never made in the FAL test kitchen. Now that I am an expert water-maker I can share this little secret with you: clean snow = clean water and dirty snow = dirty water.

While I've always considered myself adventurous and outdoorsy, I've never really camped. I generally prefer to be active during the day and then reward my efforts with a hot shower, nice meal and warm bed. This trip was a little bit different. Lack of shower and sleeping bag accommodations aside, the real issue for me was this:



That is the outhouse which was a cold, snowy 50-yard walk from the hut. It was particularly miserable in the dark, at night, with nothing but your headlamp to guide your way. So my plan of drinking enough wine to endure sleeping on a thinly padded bench in a sleeping bag backfired. Because really, who wants to get up in the middle of the night, don a headlamp and walk 50 yards in the snow to sit on an ice cold toilet?!? Not this girl.

However, when you wake up to views like this it's easy to forget the outhouse issue:



See how happy I look? It is day two and the lack of oxygen is finally getting to me.

The next photo is from the deck looking off to the right side of the hut. Do you see the trail down the center of this photograph? That's the trail leading to and from the hut. It takes you away from the hut for about a mile or two before it starts to wrap back around to the valley. That’s the way most people ski or snow shoe to and from the hut.



And this photo is taken from the center of the deck looking down towards the valley. Do you see the little make-shift trail just to the left that someone created while sledding? That essentially takes you straight down the mountain, into the gully and eventually meets up with the trail-head in the valley. That’s the exit strategy I chose.



Do you remember that little plastic sled in the first picture? Well, I secured my back pack to the sled and then jumped on the pack-sled and sledded down the mountain head-first. I believe this practice is called “skeleton” and, as you might imagine, it was not without its share of wipe-outs and mishaps. In hind sight, it was perhaps not the safest choice but it sure was a lot of fun. Besides, thanks to the twins’ hospital stay earlier this year we already met our insurance deductible.

I'm hoping someone snapped a picture of me bombing down the mountain head-first because typically activites that are THAT much fun are also illegal.

Thanks for joining me on this photographic tour of my first, and possibly last, hut trip. After two days of eating trail-mix and more than my share of peanut butter and energy bars I am looking forward to making some healthy meals that I can share with all of you.

Meet G'Ma

Hello everyone. This is G'Ma Sally. I was lucky enough to "acquire" Sally when I married her son, Eric. Smart move on my part. Not only does Sally share yummy recipes with me, like the one for her homemade granola below, but she also reminds me that anything is possible with a little hard work and determination. Sally completed her first triathlon at the tender age of 63 and still bangs out century rides with her bike group in Florida. She shows no signs of slowing down and I like it that way.




As we age our metabolisms do slow down, starting at about age 30, but it doesn't have to be the kiss of death. Regular exercise, especially weight training which builds lean muscle mass and elevates our resting metabolic rate, combined with a healthy diet absolutely can thwart the weight gain many assume is inevitable with aging. Grandma Sally exercises at least 5 or 6 days a week and is in better shape than she was in her 30’s, proving that it’s never too late to start an exercise program and see results. Go G'Ma!

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Oatmeal and oat bran are significant sources of dietary fiber, containing a mixture of half soluble and half insoluble fibers. One component of the soluble fiber found in oats is beta-glucans which has proven effective in lowering blood cholesterol.

G'Ma's Granola



Ingredients:
3 c. regular oats (not “quick” oats)
1 c. chopped walnuts
½ cup sliced almonds
½ c. raw wheat germ
2 TBS agave nectar
1/8 c. water
1/4 c. vegetable oil
1 t. vanilla
1 t. cinnamon
½ t. nutmeg
¼ t. salt
Raisins or dried cranberries, optional

Preheat oven to 270

Directions:
Combine oats, walnuts, almonds, wheat germ, cinnamon, nutmeg, and salt in a BIG bowl.
Combine agave and water in a measuring cup; microwave about 7 seconds (to combine mixture). Remove from heat and stir.
Stir in oil and vanilla.
Pour over oat mixture and mix thoroughly.
Spread in 9 x 13 or larger rimmed pan.
Bake for 80 minutes total time, stirring at 30/30/20 minutes.
Once cooled, add raisins or cranberries if desired.
Store in an airtight container.

Serve:
Sprinkle over a big bowl of fresh fruit with some soy yogurt (make sure it is “plain” yogurt as the vanilla and flavored yogurts contain a LOT of added sugar). Also try to make sure the nuts you use are raw or plain rather than salted, as the added sodium is not necessary or good for you.

Hut Trip

I am leaving for my first hut trip in a few minutes.

What is a hut trip you ask? Well, from what I understand it is the winter equivalent of car camping, with less driving and a lot more snow. You pack all your gear and food -- everything you need for 2 nights in this case -- in a big ole pack and hike up to the top of a mountain where your hut awaits you. After that I'm not really sure what happens.

I do know that there's no cell phone service, Internet access or other signs of civilization once I arrive. It's like forced relaxation. I have also been assured that there are NO CRYING BABIES at, or anywhere near, the hut.

I will say that again. No. Crying. Babies.

Hallelujah!

Sure, I have to hike up a mountain with a 30lb pack on my back and be willing to wear the same clothes for 48 hours without showering, but that all seems like a very small price to pay for 2 GLORIOUS, PEACEFUL, QUIET days all to myself.

The twins will celebrate their 14-month old "birthday" on Saturday and I will celebrate my first time away from both the husband and the children in as much time.

Again ... Hallelujah!

I will be back on the blog bright and early Monday morning. Have a great weekend everyone!

Super Food: Chickpeas

Let's keep it light today. I'm sure I ruffled enough feathers with yesterday's soda post so today I offer you a ridiculously easy recipe and some great reasons to eat chickpeas.

Garbanzo beans, or chickpeas, are a very good source of folic acid, fiber and manganese. They are also a good source of protein and include minerals such as iron, copper, zinc and magnesium.

If they aren't already a part of your diet you should consider adding them. You can toss some on a salad for a super fast and easy way to bump up the nutritional power of your lunch or dinner. Or make a batch of Harper's Hummus and dip your favorite raw vegetables in it. You can also use it as a spread for sandwiches and wraps.

And, for the world's easiest, no-cook appetizer I present to you:

Chickpea and Red Pepper Salsa
Recipe and photo by Real Simple magazine



1 15-ounce can chickpeas, rinsed and roughly chopped
4 scallions, sliced
1 cup arugula, chopped
2 jarred roasted red peppers, chopped (about ¼ cup)
2 Tbs. fresh lemon juice (about 1 lemon)
2 Tbs. extra-virgin olive oil
Kosher salt and black pepper to taste

Use homemade whole wheat pita chips (slice and broil, bake or toast whole wheat pita pockets) or organic blue corn tortilla chips (I like Garden of Eatin' brand) for dipping.

I like to take the leftover dip, if there is any, and toss it on a bed of greens the next day for a fast and easy lunch.

Glennon: I feel like this recipe has your name written all over it. There's no cooking or appliances involved, other than a can-opener, so I feel confident this will get the GSA (Glennon Stamp of Approval). Don't make a liar out of me girl.

Bon appetite!

So Long Soda

Meet my dad. Until his recent trip to Steamboat to visit us and spend time with his favorite grand-twins (they are, of course, his only grand-twins which makes securing the top spot easy) he was easily drinking 8+ sodas a day. That’s right, MORE than EIGHT sodas EVERY day. Typically he would start his day with the breakfast of champions, a cup of coffee and not much else, and then go on to drink soda throughout the day, often skipping meals in the process. A glass of water rarely passed his lips. The most alarming thing of all though was that he would pop a couple of Tylenol PM’s to counteract the caffeine in his late-night Coke Zero. I wish I were joking.

Enter his loving daughter, yours truly.

My parents spent about 10 days out here in January visiting us, during which time I worked my tail off as the Food Police. I tried my best to show my parents alternatives to some of the convenience food they normally consume. I cooked healthy vegetarian meals and encouraged them to start exercising. And I nagged the pants off my dad about his soda habit. Since I don’t buy soda or keep any in the house it was a bit of a baptism by fire for my dad. He did end up purchasing some on his own but, thanks to the askance glances he received every time he opened one, he drank very few.

Please don't get upset or defensive with me, but there are a number of issues with drinking soft drinks, some of which include the following:

1. Drinking soft drinks replaces healthier nutrients. Very seldom is someone who’s drinking a Coke or Diet Coke simultaneously craving an apple or a salad. Drinking soft drinks is typically accompanied by snacking on fatty or salty foods.

2. Drinking soft drinks, even “sugar free” soft drinks that contain aspartame, saccharin, acesulfame, sucralose, increase blood sugar and weight gain. These artificial ingredients act like sugar in terms of the manipulation of blood glucose so they really don't promote weight loss. Sucralose is closely related to sugar in terms of the chemical compound, with the exception that chlorine has been added to keep it from influencing blood glucose levels. Chlorine is not healthful and can disrupt the healthy flora in the intestines, thus limiting our ability to absorb nutrients.

3. Caffeine increases calcium loss from bones, elevates heart rate, influences mood and is addictive. Caffeine is the primary cause for the headaches that most people experience when they quit drinking soft drinks.

4. Aspartame is a neurotoxin and has been shown repeatedly to be a cancer promoter. The body does not know how to process and eliminate artificial ingredients properly so they are often stored in fatty tissues in the brain and reproductive organs and can cause problems at the cellular level that result in a wide variety of maladies.

Water should be our first choice of beverage. Water cleanses, purifies, aids in digestion, helps support our metabolism and aids in detoxification. The average person should drink at least 64 ounces of plain, filtered water every day. Nothing else is a substitute for our body’s need for water. But don't worry, the more water you drink the more you will enjoy the taste of plain water and the more your body will actually crave it. Trust me.

I am happy to report that, since his visit, my dad is drinking one or maybe two diet sodas per day now. That is a HUGE improvement from the 8 or 9 he was previously consuming. And, it seems that this change is leading to other healthier changes as well. My parents have both started exercising on their own and working with a trainer once a week. They are making healthier snack and meal choices as well. Remember, progress … not perfection.

If I can teach this old dog new tricks I'm betting each of you can make a step in the direction of better health too. Of course, my parents have two compelling reasons sitting in their laps:



Way to go Dad (and Mom too)!

What are your reasons for wanting to improve your health? Write them down, share them with us here and/or post photos of loved ones in prominent places to remind you why you are choosing health over soda and junk food. Because it is a choice ... and I vote for us all choosing better health!

Week in Review

Last week's five-for-five challenge was a success but there were a few times when I thought I would crumble under the pressure of these two little saboteurs:



They alternated night-waking to test my need for coffee and desire to muster enough energy to exercise. There were a few mornings when I was unable to make it to the gym so I turned my living room into an exercise room during their nap time. I do have some miscellaneous exercise equipment but I also did my fair share of push-ups, tricep dips on a chair, running stairs and core work which anyone can do. You have to be resourceful and, of course, resist the urge to pay bills, do chores or nap yourself, but it can be done.

I also did Tracy Anderson's post-pregnancy DVD a few times and let me tell you, it's HARD. My abs were definitely sore the next day and the video targets your entire core and low-back as well as your hips, all which take a beating during pregnancy. I would highly recommend it for all you new moms.

For anyone else looking for a workout they can do at home, check out Tracy's web site for some of her other exercise DVDs. I'm betting you can't go wrong with any of her workouts. After all she is the woman behind the bodies of such A-list celebrities as Gwenyth Paltrow, Courtney Cox and Madona to name a few. I'm just saying. If you have a favorite exercise DVD or at-home workout please comment after the post and let us know what you like and why it works for you.

I really don't want to admit this but starting my day with the nutrient and antioxidant rich green smoothie gave me more energy than my usual cup of coffee. Has anyone else tried it yet and noticed the same thing?

But the most interesting thing I observed last week is that even when you KNOW you will feel better after making positive, healthy choices (exercising daily, reducing caffeine and alcohol consumption, and eating well) it is still hard sometimes to make yourself do it.

I find it helpful to really focus on how good my body will feel after I exercise or eat a healthy, balanced meal. Sometimes, but not always, that is enough to help me make the right choice.

How do you motivate to "do the right thing" when that is the very last thing you actually want to do?