Baked Vegetable Tempura

Ingredients

• cooking spray
• 2 egg(s)
• 1 1/2 cup(s) bread crumbs, panko (Japanese-style)
• 1/4 teaspoon salt
• 1 1/2 cup(s) cauliflower
• 1 1/2 cup(s) mushrooms, fresh, stems removed
• 1 medium potato(es), sweet, peeled and cut into 3 2-inch strips
• 1 small zucchini, cut into 1/4 -inch-thick slices
• 1 small onion(s), red, cut into 1/2-inch-thick slices and separated into rings
• 1 cup(s) beans, green
• 1 cup(s) peas, sugar snap
• 1/4 cup(s) flour, all-purpose
• 2 tablespoon butter, melted
• 1 cup(s) mustard, dijon-style
• 2 tablespoon honey

Preparation

Vegetable Tempura:

1. Preheat oven to 450°F. Coat a 15x10x1-inch baking pan with nonstick cooking spray; set aside. In a shallow bowl, beat eggs with a fork. In a medium bowl, combine panko bread crumbs and salt.

2. In a large bowl, toss the vegetables in flour, shaking to remove any excess flour. Dip the vegetables, a few at a time, into the eggs; dip into the panko crumb mixture to coat. Place the vegetables in a single layer in the prepared baking pan.

3. Drizzle the vegetables with melted butter. Bake for 9 to 11 minutes or until vegetables are golden brown, gently stirring twice. Serve immediately with Honey-Mustard Sauce.

Honey-Mustard Sauce:

In a small bowl, stir together 1 cup Dijon-style mustard and 2 tablespoons honey.

Nutritional Info (Per serving):

Calories: 148, Saturated Fat: 2g, Sodium: 702mg, Dietary Fiber: 2g, Total Fat: 4g, Carbs: 23g, Sugars: 6g, Cholesterol: 49mg, Protein: 9g

Can food affect your mood?

A number of lifestyle factors contribute to depression, but one that’s often overlooked is what you put in your mouth. “Diet plays a huge role in depression,” says Shawn Talbott, PhD.

When we’re depressed, we tend to crave sweet, salty, and fatty foods. If we eat better foods like lean proteins, whole grains, fresh fruits and vegetables, and fish, we short-circuit the junk food cravings and have higher energy levels and sharper mental focus.” Here are eight possible depression-fighting foods to add to your diet.
1) Turkey
Most lean sources of protein are good for beating depression, but turkey has the edge due to its relatively higher levels of a chemical called tryptophan. "Turkey is the best food we know of because of its tryptophan content," says Robin H-C, a life coach, behaviorist, and author of Thinking Your Way to Happy! "This chemical stimulates serotonin production, which is a natural feel-good chemical your body produces."

2) Walnuts

When eaten in moderation, most nuts are a good source of heart-healthy monounsaturated fats as well as protein. But walnuts get the edge when it comes to lessening the symptoms of depression because they also are one of the richest plant-based sources of omega 3 fatty acid. “The omega-3s in walnuts support overall brain health,” says Robin H-C.
3) Fatty Fish
When it comes to omega-3 fatty acids, no food source is better than fatty fish like mackerel, bluefish, wild salmon, and tuna, says Talbott. He adds that the fatty acids found in these fish not only have specific brain-boosting properties to fight depression, but also are good for overall health as well. They improve circulation and reduce inflammation and your overall risk of heart disease
4) Low Fat Dairy

Skim milk, yogurt, low-fat cheeses, and other dairy products are rich in calcium, vitamin D, and protein. These are great for your body for many reasons, including fighting depression. “Low-fat dairy is the richest dietary source of two powerhouse nutrients, calcium and vitamin D, as well as specific peptides (proteins) that induce a sense of well-being and relaxation,” says Talbott.

5) Whole Grains
When looking for foods that fight depression, focus on the healthy, high-fiber carbohydrates found in whole grains and you can feel good and do your body good at the same time. “Complex carbohydrates are wonderful foods to improve mood quickly,” says Debbie Mandel, a stress management expert and author of Addicted to Stress. “Whole grains, brown rice, oatmeal, sweet potatoes, and whole wheat pasta are all good choices. They help the body release serotonin
6) Green Tea

Researchers know that green tea is an incredibly rich source of antioxidants, but its depression-fighting properties can be traced to an amino acid known as theanine, says Talbott. “Theanine is an amino acid naturally found in tea leaves that provides an anti-stress relaxation benefit to tea drinkers,” he adds. “The presence of theanine in green tea is thought to be responsible for the observation that caffeine intake in coffee drinkers (who aren't getting theanine) is more apt to result in tension as opposed to the ‘relaxed alertness’ more common to tea drinkers.”
7) Turmeric

If you’re feeling depressed, this bold spice found in many Indian and Asian curry dishes is a great way to boost your mood, among other benefits. “Turmeric can indeed be considered one of the ‘spices of life’ because of its profound anti-inflammatory activity,” says Talbott. “Famously used in spicy Indian and Thai dishes, tumeric contains the active compounds turmerones and curcuminods, which have been associated with a wide range of health benefits.”
8) Dark Chocolate

Can chocolate be considered among the foods that fight depression? Current thinking is that the dark variety really can help boost your mood. “Dark chocolate helps to release serotonin and relaxes the blood vessels of the cardiovascular system,” says Mandel. Just remember that dark chocolate is incredibly calorie-dense, with about 150 calories per ounce, so eat just one small piece at a time.

Can you possibly eat healthy on the road?

The idea does pose its challenges and it can take some work, but it can be done. When i go on a road trip I love to pack up a cooler and take my favorite foods that of course can be eaten on the road with me. I go to the deli at a grocery store in whatever town I happen to be in and stock up when needed.

Flying can be a bit of a different challenge, you can't take liquids so you are forced to make the better of the choices while at the airport or on the plane.

Hotel food may not be the best choice either, believe me from first hand experience, I recently had a house fire and lived at a hotel for 3 months, just moved back home this last week. I could have eaten their breakfast everyday, but it was not the best of healthy food choices although i did eat the yogurt, an occasional apple they offered and sometimes the oatmeal.

In recognition of the growing obesity epidemic, most fast-food restaurants are now offering healthier choices. Broiled or baked chicken dishes, vegetables, and salads are usually the best options. Pretty soon, many of these restaurants will be required to post calorie counts for all their menu items, which will most likely help people manage their weight and eat healthier.

We have to make it a point to pick the healthier of the meals that are offered, I don't know about you but i am ravenous when I travel, so I have to be careful, its very easy to gain 10 pounds before you get back home.

Do you Skype? Podcast? On Line Classrooms?

I moved to Colorado Springs this year leaving behind in Illinois 4 daughters and 8 grandchildren. I have been trying for the last two months almost to get them to tell me whether they each have web cams and then once i find that out i can go to step two and get them to sign up for Skype. Patti Serrano of The Business Loft has taught me so many techi things i can hardly keep them straight.

I am podcasting, creating exercise video's, posting to Facebook, twitter, LinkedIn and several others. I am blogging on not only my blog but Pikes Peak Sports. I am Ask the Expert author on http://www.springsover40.com an online magazine for folks like us over 40;)

I will be creating some online classes so the client can sign in and watch a exercise video if they miss the in person class or if one of us is on vacation. I have learned so many new things in the last few months since working with Patti.

I do need to get back to writing articles and sending out my monthly newsletter, i do miss creating them. So back to my daughters, I have the information and one has actually signed up on skype so now i can talk with each of the grandkids and not miss out on so much since moving, and i will just look at the babies as they grow bigger and bigger.

As a metaphor; I am still growing in my business as my grandchildren and children continue to grow also.

You are never too old to exercise.

I have people concerned that they may be too old to exercise. There is never a better time to begin an exercise program as today, no matter how old you are. At every age and decade our bodies can and will respond to exercise.
I currently have a 91 year old client who expects me at every session we have scheduled. I inherited her from a trainer that I was stepping in for while he was out of town. When he returned he asked if i would like to continue training her and I said absolutely. I want clients like her, lots of clients like her.
I remember the first time i trained her. Her sessions are 45 minutes and we had previously met to discuss some of the things she has done in the past with her other trainer. It was a gorgeous day outside and me being me (I train outside as much as possible), i asked if she wanted to go for a walk, she said yes and we proceeded down the block, she said she wanted to go all the way around and 35 minutes later we arrived back at her house. I worked with her a little more and called it a day.
She had the energy and desire to walk around that whole block no matter how long it took. We did pause halfway and did i mention she had a walker, the most important thing is she is 91 years old and has taken care of herself continuously as she ages.
Over the years she has had a hip replacement and she has advanced rheumatoid arthritis and it makes it harder for her do some of the exercises but she does them. After i trained her a couple sessions i found out she had a stroke, i was advised to not come to the next session. I then found out that she was sitting there waiting for me.
She inspires me, that is how i want to approach aging.
How about you?

Can Green Tea Increase Improve Blood Sugar Control?

A recently published study in the Nutrition Journal studied whether or not green tea may boost a feeling of fullness and if it also moderated insulin sensitivity or glucose levels.

The researchers from Lund University in Sweden found that in this study the overall sensation of satiety was increased more after a meal accompanied by green tea than after a meal that was accompanied by water.

There have been numerous studies conducted with green tea and it is because of its health promoting effects and its compounds. The compounds we are referring to are polyphenolic compounds called catechins which have powerful anti oxidative properties and have a possible role in preventing some cancers and cardiovascular disease.

Some research has suggested that there is a possible link between green tea consumption and diabetes risk. It has been theorized that drinking green tea may provide modest benefits for glucose control and insulin sensitivity.

Most of these results have been found in animals and haven't been able to be duplicated consistently with humans. This study here according to the researchers is the first study to examine the effect of green tea on both glucose metabolism and satiety (fullness) after the ingestion of a meal.

What they were looking at in this study was to determine if eating a regular meal and green tea would lower post meal glucose levels, the glycemic index of the meal and insulin levels. The second objective was to establish whether consumption of a regular meal including green tea increased fullness.

What the researchers found was that there were no significant difference in serum insulin levels or insulin. They also observed no difference in glucose levels or glycemic index between the green tea meal and the control meal.

What they did find was that those participants who consumed the meal with green tea felt fuller after the meal and did not feel like consuming more food. Whereas the participants with the same meal except it included water felt like eating more food after the reference meal.

It is believed that the difference in taste perception between the green tea participants and the control water participants may have been the cause for the satiety promoting effects. It is believed that the green tea contributed to a stronger fullness sensation.

It was also noted that a measurement of taste perception during the meals would have been provided additional information to help determine the reason for the increased satiety.

The take home from this research study is that it appears as of now that green tea does not manipulate insulin or glucose meals, but that it may help you eat less overall food throughout the day. It may make you feel fuller for a longer period of time and reduce unnecessary snacking.

Building momentum.

Just finished up a podcast with Patti Serrano with the Getting Anchored program. We talked about building momentum and ushering in 2011. Many people will hit the door running into a gym or fitness program and end of possibly hurting themselves a few weeks into it or stop altogether. If you learn to build your momentum slowly and commit to forming the habit, you can grow much further than if you just make that New Years Resolution and not really put your heart into it and thought into it, plan out what you are going to do when you hit a roadblock and that assures success.

I am taking Patti's 33 day challenge and yesterday Day 1 Keep my home office in working order and be able to walk in the door and get something done in the short amount of time i may have.
Day 2 Read 1 chapter every day.

What can you do for yourself?

It takes a lot of water

A family of four can use as many as 400 gallons of water per day, but the products that family uses may consume a great deal more. Researchers at Carnegie Mellon University tracked water usage by 400 industrial sectors in the United States and found that manufacturers use nearly 270 gallons of water to product a dollar's worth of sugar, 140 gallons for a dollar's worth of milk and 200 gallons to make a dollar's worth of cat or dog food.

Most of the water used was through indirect means, such as packaging and shipping food, as opposed to direct consumption, like crop irrigation. The study only tracked withdrawals and didn't account for water recycled by the industry. But the estimates are still significant, especially given that indirect use far exceeded direct use in 96% of the sectors evaluated.

Effective water management is critical for social welfare and our fragile ecosystems. We can do our part, but everyone has to play the part to make a difference.