3 Wellness Tools, 2 Will Stay in Their Boxes

When a child, my parents bought a waffle iron. We made waffles one time, put our new gadget back in its box and stored it on a shelf where it may still be to this day. We never made waffles again because it was extra trouble over pancakes or French toast that only requires a frying pan. The frying pan was much easier to wash and dry.

IMHO, the same hesitation will happen with 2 of the 3 wellness gadgets, and I’d think twice before buying them. It has nothing at all to do with the quality or functions of the wellness tools and everything to do with the innate laziness of human beings in not wanting to bother with certain aspects of using them. All 3 are appealing wellness gadgets, but it doesn’t mean customers will continue to use them after the novelty of owning them wears off.

Let’s go from negative to positive. The 2 devices that, IMHO, consumers will stop reaching for are: 

1) The Venom Go Heat and Vibration Massage Pad (top image👆) - The reason: It’s small and must be repositioned multiple times to get a comprehensive massage. It’s like a spot massager, and there are cheaper spot massagers already on the market, which humans will also stop using. Never underestimate our laziness! Better to get a heat/vibrator that is a full-body massager (for equal or less money because they’ve been on the market longer), that you place over a chair to massage your sore back and shoulders; or a foot/leg massager that you insert your feet into to massage your aching feet and legs at once. You don’t need to reposition either one to massage your entire body part.

2) Nanoleaf Lymphatic Body Sculpting Massager - The device uses massage and ultra red light to smooth skin and reduce puffiness, cellulite, tone the body, and improve skin texture. I have watched many YouTube demonstrations showing before and after the use of similar gadgets (some devices also treat fine lines), and the truth is, the difference is minimal. You must use them daily to get any results, and yet nobody ever looks much younger, less fatigued, or truly any better. It’s a lot of time and work -- that I’d need at least 10 years to be permanently removed from my skin -- in exchange for the motivation to use it daily! Wouldn't you? Reposition, reposition, reposition ... arghhh! Help, let me out of my bathroom or off my coach!!😱😱😱

IMHO, the gizmo consumers will faithfully use is the Autobrush Sonic Pro - Dentists tend to recommend using sonic toothbrushes to thoroughly clean your teeth without damaging your enamel. Usually, the job requires 2 minutes of time, positioning a standard sonic toothbrush in each quadrant of your mouth to go over your teeth for 30 seconds. The Autobrush Sonic Pro reduces those 2 minutes down to 30 seconds since it fits over our teeth to clean them all at once. It’s more than double the price of a standard 2-minute sonic toothbrush, but at $89.00 still affordable. Perhaps it’s worth paying the difference to get seniors or kids to thoroughly brush their teeth?

So that’s what I think. What do you think?

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Keeping Produce Fresh

Photo and more info from USDA - here.

We eat a variety of fruits and vegetables in my home as part of a healthy diet. A confession: I wash and refrigerate potatoes and refrigerate onions, which we’re not supposed to do. The reason why: I have a Manhattan-size, not a suburban-size kitchen, so I lack a cool dark place to store a bag of produce, and if I had to buy one potato or onion at a time, I'd lose the motivation to cook. I dislike having a job before I start a job!

Not including the above compromises, I try to follow as closely as possible the ways experts tell us to keep produce fresh. But it gets confusing. Certain fruits and vegetables release ethylene, a natural gas that speeds up ripening. Let’s learn which ones.

High-ethylene produce includes apples, bananas, kiwi, avocados, tomatoes, and peppers. What the USDA calls ethylene-sensitive produce includes leafy greens, mushrooms, broccoli, cabbage, and cucumbers. If we mix high-ethylene produce with ethylene-sensitive produce in the same crisper drawer, they will spoil sooner rather than later.

We’re supposed to keep apples, bananas, oranges, lemons, limes, avocados, potatoes, and onions at room temperature, but I don’t -- except to let avocados or bananas ripen at room temperature -- before tossing them into the refrigerator. Immediately, you can refrigerate berries, leafy greens, cauliflower, green onions, mushrooms, and peas.

Ways to make fresh produce last longer include storing the high-ethylene produce and ethylene-sensitive produce in 2 separate crisper drawers. There’s usually a slide knob on the outside of each crisper drawer to set for high- or low-moisture produce also. Plus I bought thin plastic bins to store like produce together, which I place outside on the shelves of my refrigerator since all my produce won’t fit into my crisper drawers. I also have refrigerator liners, which absorb moisture inside the refrigerator to some extent. Moisture and poor air circulation greatly contribute to food spoilage.

Food experts tell us not washing produce keeps them fresh longer (which frankly I also ignore). I wash berries, leafy greens, and a stalk of celery before tossing them in my refrigerator. Remember, I dislike having a job (washing celery or potatoes) before starting a job (cooking ). Washing produce also keeps my refrigerator and refrigerator liners cleaner. 

Often I slice or dice and freeze celery, peppers, and mushrooms to keep them from spoiling. Mostly I buy bags of frozen peas and mixed vegetables (diced carrots, peas, green beans, and corn) instead of fresh peas or mixed vegetables. 

Once produce like an onion or apple is cut, I store it in a Rubbermaid plastic food container, not plastic wrap, as I’m slightly afraid of the chemicals in plastic wrap touching the food.

Photo: Dreamtime free royalty image

What my family loses by my storing produce such as potatoes or onions in our refrigerator instead of at room temperature is some flavor, but not enough flavor that we detect it. Certainly we’d notice a difference if we had the luxury of farm-fresh produce, but we don’t. (Sometimes the freshness of supermarket produce is also questionable.) We deal with the compromises of city life. Our main objective is to get healthy food into our pie-holes before it welts, tastes bad, grows eyes, stems and fuzz, or decays! At least we’re eating a variety of imperfectly stored produce rather than not eating produce or rotted produce, right?

Do you have any hacks for keeping produce fresh?

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Mimikai Mosquito Repellent

When I heard about a DEET-free mosquito repellent that worked, it sounded too good to be true. I wanted to know if there was any science behind its claims. I’m happy to report it is not just hype! Real science backs up its mosquito-and tick-repellent properties!

Mininkai's active ingredient is undecanone, derived from wild tomato plants and tropical fruits. According to NC State News, it is EPA-registered to provide up to 8 hours of mosquito protection and up to 4 hours of tick protection.

The repellent spray is non-greasy and has an herbal scent. It’s safe for children 2 years old and the whole family.

Wow, wow, wow, this is a for-real game-changer!

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The Healthy Food Staples in My Home

I’m not against health food stores, but for convenience, most of my pantry/refrigerator food comes from either a supermarket or Fairway (for deli-type foods, sushi, and fresh-baked goods). I also order dry foods from Walmart and buy milk and eggs from Target Express (they are everywhere in Manhattan; there is no brick-and-mortar Walmart).

The following are healthy food staples I always buy and never let myself run out of stock. I’m not going to list ultra-common spices like salt or pepper, common condiments like mustard, ketchup, or mayonnaise, or common beverages like coffee or tea. I know people who don’t drink milk or only buy a quart of milk for coffee, or never have eggs at home, so I’m listing them. We drink gallons of milk and always have enough eggs for cooking or baking.

Healthy Food Staples that are always In My Kitchen

1) milk, eggs, and all-purpose flour.

2) mushrooms, celery, carrots, tri-colored bell peppers, and onions. Onions last. I chop and toss mushrooms, bell peppers, and celery into the freezer, so when I cook vegetables, soups, stew, pizza, or omelets, I have them ready to incorporate.

3) Oatmeal - one-minute flaked - For cereal or to use as breadcrumbs.

4) Organic cider vinegar, extra-virgin olive oil, soy sauce, Worcestershire sauce, and Cajun spice. There’s nothing wrong with regular cider vinegar; I just think the organic, containing a mother, tastes better.

5) Greek yogurt - If I make potato or macaroni salad, I’ll boost the protein by substituting some of the mayonnaise with Greek yogurt.

6) Avocados, bananas, and berries (strawberries, blueberries, or both).

7) Canned salmon - Salmon patties are great for fast, last-minute dinners.

8) Bread and saltine crackers

9) Bags of frozen mixed vegetables, including frozen lima beans. Who decided to remove lima beans from mixed vegetables? Not me! I return them.

10) Potatoes - My favorite starch. I never get tired of potatoes.

11) Extra sharp New York Cheddar. Other types of cheese come and go, but extra sharp cheddar is always and forever in my refigerator.

12) 1/2 - 3/4 pound deli sliced ham - A pound was always too much, and we had to eat it before it went bad. We grill ham with eggs in the mornings or make sandwiches for lunch.

We eat beef, chicken, rice, pasta, corn, and a variety of other fruits and vegetables, too, but they come and go. The listed foods above are like our basics, so we always restock them before we run out.

How about you?

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A Sprinkle of Nutmeg

Photo: Williams Sonoma - Peugeot nutmeg grinder

Nutmeg is a spice made by grinding the seed of the nutmeg (or Myristica fragrans) tree into a powder. I have a nutmeg grinder to do the job. The spice adds a warm, nutty flavor to both sweet and savory dishes. It’s also fragrant, and a sprinkle goes a long way.

Eating nutmeg has many health benefits, and yet too much of a good thing is dangerous! Never consume more than a pinch up to 1/2 teaspoon of nutmeg. Over 5 grams (which is 1 to 2 nutmegs) is toxic.

As it happens, nutmeg is a potent spice. It is packed with antioxidants and anti-inflammatory compounds. The rich flavonoids, cyanidins, and essential oil in nutmeg protect our cells from stressful oxidation and harmful free radicals. Nutmeg also contains myristicin and eugenol, which block enzymes responsible for chronic inflammation. A pinch of ground nutmeg reduces bloating and treats diarrhea. Spinkled in warm milk or tea, nutmeg promotes better sleep. The essential oil of nutmeg, made into a mouthwash, fights oral bacteria to protect our teeth and gums and treats bad breath. Animal studies have shown that nutmeg lowers cholesterol and triglyceride levels. Its potassium content regulates blood pressure and improves circulation. The analgesic properties in nutmeg can help to ease muscle, menstrual, and arthritic pain.

My family uses ground nutmeg to flavor our stews, soups, vegetables, eggs, rice pudding, and some of our baked cakes and cookies. We tend to use spices like nutmeg to reduce our reliance on salt or sugar to flavor our food.

Sprinkling nutmeg on your food regularly will not only boost its taste, but also your health!

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Dietitians Say These 9 Are Better Than Protein Bars

Dietians Say These 9 Are Better Than Protein Bars

Two unopened boxes of these are in my cupboard. The taste and texture are good.

Years ago, I ate protein bars for convenience and to satisfy a sweet tooth, but I always got tired of the taste, texture, or cost of the various protein bars I tried. Many were chalky or too dense. Nowadays, if I crave a candy bar, I’ll eat a candy bar and only rely on a protein bar if I have an appointment that will cause me to miss a meal, like taking a long train or car ride, or waiting for a driver’s licence renewal -- and usually the latter can be renewed online. So I don’t eat them regularly anymore, and as it turns out, nutritionists think real food is a better option than protein bars (or drinks).

The following recipes come straight from an email sent to me from Real Simple magazine, which I'll share. The article says the following snacks make eating protein bars for their convenience unnecessary. The recipes come from dieticians. 

So without further ado, here are the 9 recipes from Real Simple, directly quoted below + linked. I take no credit for researching, compiling, or writing them up, but I know enough about nutrition to understand that it is great advice. Consider my blog your electronic recipe box:

''1. Homemade Energy Balls 

Mai Duong, a registered dietitian at Providence St. Joseph Hospital in Orange County, CA, recommends whipping up a batch of energy bites for a quick, on-the-go snack. To do so, mix together one cup of rolled oats, one-fourth cup of nut butter, and one-fourth cup of chopped dried fruit. Shape into four balls and refrigerate before snacking. Each bite contains roughly 7 grams of protein and 4 grams of fiber, according to Duong.

2. Turkey Roll-Ups

Need something a little heartier? Sahar Berjis, a registered dietitian and CEO of Inner Health and Wellness, recommends making roll-ups using a wrap and some deli meat like turkey. She suggests serving some hummus and red bell pepper on the side for a little extra nutrition. “It’s protein-packed with a satisfying crunch,” she says. The exact amount of fiber and protein will vary depending on the wraps you choose.

3. Chia Berry Jam Parfait 

Make your own high-fiber, low-sugar jam to top Greek yogurt. Bonus: it’s super simple! Just thaw a half-cup of frozen mixed berries in a jar until soft and mix juice from half a lemon, a drizzle of honey if desired, and two tablespoons of chia seeds, instructs Juliette Jorgenson, a registered dietitian with Providence St. Joseph Hospital in Orange County, California. “Cover and let gelatinize in the fridge overnight, and you'll have perfectly gooey high-fiber jam,” she says. Add it to Greek yogurt and top with ground flaxseed, nut butter, and bananas for even more fiber and protein, Jorgenson suggests. Depending on the yogurt and berries you use, the jam and yogurt will contain roughly 13 grams of fiber and 16 grams of protein, Jorgenson says.

4. Frozen Yogurt Bark

Try one of Berjis' go-to frozen treats. Line a baking sheet with parchment paper, add dollops of Greek yogurt, top each one with berries, chia seeds, and nuts—then freeze. A typical serving of Greek yogurt contains roughly 16 grams of protein, depending on the brand you use, and fiber will vary based on the toppings you choose. 

5. Lentil Dip or Salad 

This easy-to-prep idea from Eu Nee Tan-Verdugo, a registered dietitian with L.A. Care Health Plan, can be customized to fit your taste and time constraints. Mix precooked lentils, feta, and for an easy dip that you can add on top of whole-wheat crackers. “You can also add edamame and cubed cucumber to make it a salad,” she says. A 100-gram serving of cooked lentils contains 9 grams of protein and nearly 8 grams of fiber, according to the USDA.

6. Roasted Legumes 

2026 is the year of the bean—and for good reason. Legumes are loaded with fiber, protein, and antioxidants, which help keep your heart, gut, and cholesterol healthy. Dana Henderson, a registered dietitian at L.A. Care Health Plan, likes roasted edamame or fava beans for an easy, portable snack. A 100-gram serving of edamame contains roughly 12 grams of protein and 5 grams of fiber, according to the USDA. Or try Berjis’s go-to: roasted chickpeas. “They’re crunchy, portable, and surprisingly addictive,” she says. 

7. Higher Protein Hummus 

Give your hummus an extra nutrient boost with this tip from Duong. Combine one cup of drained and rinsed garbanzo beans, a half-cup of reduced-fat cottage cheese, two tablespoons of tahini, plus lemon juice, garlic, parsley, and salt in a food processor. Blend until smooth and serve with a cup of carrot chips. You’ll get roughly 6 grams of fiber and 7 grams of protein, she says. 

8. Cottage Cheese Bowls

Or make cottage cheese the main character by adding your favorite toppings. If you prefer savory, Berjis suggests topping your bowl with cucumber and tomatoes. For something sweet, Jorgenson recommends adding berries and flax. A half-cup of cottage cheese with a half-cup of berries and one tablespoon of flax meal contains roughly 14 grams of protein and 6 grams of fiber, Jorgenson says.

9. Dates With Nut Butter

“This is the perfect sweet treat,” says Jorgenson. Just split open a few dates, remove the pit, and add in your favorite nut butter. Sprinkle with flaky sea salt and freeze for about 30 minutes. The nutrition information will vary depending on the nut butter you choose, but Jorgenson estimates that three dates and two tablespoons of peanut butter contain 8 grams of protein and 6 grams of fiber."

Why are nutritionists against our dependence on protein bars? (1) Many protein bars and shakes contain metal levels that exceed recommendations. (2) Some have too much sugar. (3) They are more expensive than real food. (4) You can’t beat Mother Nature. Real food has all the protein, vitamins, and minerals we need in the right balance. These 9 recipes are budget-friendly and should satisfy every palate, sweet or savory. Enjoy!

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Hooked On Artichokes

As a child, I never saw artichokes at the supermarket nor on our dinner table. Now I buy frozen artichoke quarters all the time. They are readily available year-round, cheap, and easy to cook and eat.

Artichokes have many health benefits, which I intended to write up, but this comprehensive handout has done the work for me, so I’ll simply link and upload it for you! What’s the point of rewriting it? Somebody else already did a great job!

Unlike asparagus, artichokes have a mild flavor, so they can go into many dishes. Click here to get the healthy artichoke recipes I’ll also post below👇, courtesy of Oregon State University. It may be easier to read online, but I’m posting it here in case it disappears from the internet. Click to enlarge the recipes.

Although I've eaten fresh artichokes in restaurants, I always buy them frozen when making them at home. It’s a vegetable that survives freezing without losing taste, texture, or nutrients. Frozen eliminates the work of washing and cutting them up! Frozen is usually a better value than buying them fresh. You can cook and grill them without defrosting them first, a great convenience! Add this vegetable to your regular diet. I’m sure you’ll like it!

The part of the artichoke we eat is not technically a vegetable but a flower bud, a variety of the thistle family. By its strange looks, you have to wonder who first thought of eating them. Did they try roses and daisies and dandelions also?🌳

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Lentils & Brown Rice in Sloppy Joe Sauce

In a state of lunacy, I bought 4 pounds of brown lentils. I do not know why. We made lentil soup a couple of times, but we’re tired of soup. There are recipes on the internet for lentil hummus. I didn’t like it as well as chickpea hummus, so scratch that dish. 

I found this recipe for lentil sloppy joes that looks delicious, but it requires too many ingredients I don’t buy. Still, I took the fresh mushrooms idea from it, and I looked at my own Sloppy Joe recipe and came up with a new dish below. We spooned our lentil sloppy Joe sauce over a bed of brown rice instead of sandwich buns to make it easy to eat, so it wasn’t very sloppy.:) My sauce has a hint of heat, which we liked a lot: 

Lentil Sloppy Joe’s Sauce

Ingredients:

3/4 cup lentils

1 medium onion, diced

3 ribs of celery, sliced

2 mini bell peppers, any color - I had red and yellow

1 cup mushrooms, sliced

2 3/4 cups water

1 teaspoon Creole seasoning

1 teaspoon smoked paprika

1 teaspoon oregano

1/2 teaspoon black pepper

A sprinkle of dried red pepper

4 ounces of tomato sauce (Use any type of tomato sauce. I always keep an 8-oz can in my pantry for impromptu recipes.)

2 tablespoons mustard

Always keep a can for recipes.

2 tablespoons honey

1 tablespoon cider vinegar

A sprinkle of hot sauce

A sprinkle of Worcestershire sauce

Separately, I cooked 1 dry cup of brown rice.

Directions for the Sauce:

1) Into a 12-inch skillet, I combined 3/4 cup of lentils with 2 cups of water and let it simmer for 15 minutes before tossing in the onions, celery, bell peppers, and mushrooms. It takes about 25 minutes for the lentils to tenderize. I added 1/4 cup of water whenever the mixture started to become dry.

2) Next, I tossed in the dry seasonings followed by the wet ingredients, simmering and stirring them occasionally until the lentils finished cooking.

We dipped out the brown rice and topped it with our spicy lentil sloppy joe sauce. Surprisenly filling and tasty, it makes a winning side dish or a light and complete protein dinner. Right now I’m liking this dish better than soup! Unlike soup, you can make a little or a lot of it, so don’t have to eat leftovers!

Only 3 pounds of dried lentils to go! Help me, I need more recipes!

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Pineapple Greek Yogurt Ice Cream

Photo: Stonyfield

Whenever I’ve been tempted to buy an ice cream maker ... and there have been several times, my decision-making rule kicks into gear. If I cannot make a food (1) tastier, (2) faster, or (3) cheaper, I buy it readymade. During the summer, my local supermarkets (blocks away from home) often run sales on 1.5 quarts of ice cream for $2.50 - $3.00 a carton. I’d have to eat a ton of ice cream to break even on the cost of an ice cream maker, not even counting the cost of the ingredients to make the ice cream. For the non-compressor models, you also must wait 24 hours to eat the ice cream. I can walk to and from my nearby supermarkets and have my ice cream eaten faster than that, with hours to spare; therefore, no ice cream maker will likely ever take up my counter space.

 
But, if you have a food processor or blender, you can still make creamy frozen desserts, almost like ice cream -- minus or with very little sugar. I’ve shared one such recipe before using frozen banana slices. It’s dreamy and creamy!

Today I’ve come across another frozen ice cream recipe using 3 healthy ingredients.👇

 

Pineapple Greek Yogurt Ice Cream

Ingredients:

20 ounces of frozen pineapple - Canned chunks or crushed work.
1 cup of plain Greek yogurt

1 tablespoon of honey or sweetener

Optional - 1 teaspoon of vanilla - I don’t add it with citrus/acid fruits. Lemon juice tastes better with those.

Directions:

1) Toss the frozen pineapple chunks into a food processor or blender (in a blender, you may have to add a tiny bit of milk). 

2) It takes 4 - 5 minutes to blend into a creamy soft serve consistency.

3) Pour into a container and place it in the freezer for 1 - 2 hours to get a harder texture to dip out with an ice cream scooper.

You can garnish your healthy ice cream with coconut flakes or diced strawberries, or you could blend frozen strawberries with the frozen pineapple chunks to vary the flavor of the dessert. Once you are a pro, try the recipe with other fruits. To minimize the cleanup, I used an immersion blender, tossing and blending all the ingredients in a single 32-oz Greek yogurt container. After blending, I dropped it into the freezer. Brilliant or lazy?😊

Enjoy!

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Why You Should Eat Walnuts Everyday

I won’t lie. I prefer other nuts like almonds and pecans over walnuts, but after I learned walnuts have several health benefits that other nuts don’t, I started using walnuts in place of pecans in many baked goods. Walnuts are cheaper, too. I also make a practice of popping a few walnuts into my mouth and putting a handful into my mother’s oatmeal each morning. 

As it turns out, medical evidence suggests a daily dose of 1 - 2 ounces (i.e., a handful) of walnuts supports heart health, cuts bad cholesterol, supports gut health, and sharpens brain function, plus they may improve sleep with a natural infusion of melatonin.

Walnuts contain essential omega-3 fatty acids (ALA), magnesium, and antioxidants. They reduce inflammation and lower bad LDL cholesterol. Studies show that people who eat walnuts have faster brain reaction times and delayed age-related cognitive decline. Walnuts act as a prebiotic to improve the gut microbiome by increasing good bacteria. Although walnuts are energy-dense, they don’t tend to cause weight gain because they help to manage our appetites.

Here are tips for eating  a healthy dose of walnuts every day:

1) Stick with a serving (1 oz to 2 oz) to control calories. 1 oz = 14 halves. Easy enough, as we don’t tend to gorge on walnuts. 

2) Eat them raw, roasted, soaked in water, or added to cereals, salads, smoothies, or yogurt.

3) Walnuts are beneficial at any time of the day, yet studies show they improve cognitive performance if eaten in the morning.

4) I find Diamond of California to be the better-tasting walnuts without any bitterness. Walmart sells this brand at a cheaper cost then its own store brand, also. I always have a 32-oz bag in my refrigerator or freezer (as well as a big bag of lightly salted almonds as snack staples)

🍍🥚🍍🥛🍍🥚🍍🥛🍍🥚🍍🥛🍍🥚🍍🥛🍍🥚🍍🥛🍍🥚🍍

Here’s a once-in-a-while treat (due to the sugar), perhaps for Sundays or holidays like Easter, to bake using walnuts. If you’re ambitious, you could toast the walnuts for added flavor before using. It’s a scaled-down, less sweet Hummingbird cake:

Pinnapple and Walnut Sheet Cake

2 cups all-purpose unbleached flour

1/2 cup white sugar
1 1/2 teaspoons of baking soda
1/2 teaspoon salt
2 large eggs
2 teaspoons vanilla extract
1 20-ounce can of crushed pineapple with juice
1 cup of finely chopped walnuts

Directions:

1) Whisk together the flour, sugar, baking soda, and salt.

Photo: Indiana Connection

2) Beat in the eggs, then add the vanilla extract and pineapple with juice, and fold in the walnuts. Do not overmix, just enough to incorporate all the ingredients, so the batter doesn’t produce a tough cake.

3) Pour the batter into a well-buttered square baking pan.

4) Bake in a preheated 350 degree F oven for 30 - 35 minutes.

Cream Cheese and Nut Frosting

Ingredients:

8 oz cream cheese (I use low-fat)

2 tablespoons of butter, melted

1 teaspoon vanilla extract

2 cups of powdered sugar or more

1/2 cup of chopped walnuts (These I don’t chop as finely as the walnuts in the batter.)

Mix together except the walnuts. Spread the frosting on a cooled cake and top the frosting with the chopped nuts.

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