BELLY ENDEAVORS Blog

Oh, you’re going to love this easy mask made from ingredients straight from your kitchen.  I use this mask to moisturize and tighten pores on my face & neck.

Don’t get caught up on measuring.  Mix about one tablespoon of honey, add a little squeeze of fresh lemon (2 teaspoons).  Pull your hair back from your face and neck.  Pin any loose hairs.  Apply over clean skin.  Just pat it on, leave on for about 15-30 minutes and rinse off with warm water.  Finish by splashing your face with cold water to close the pores.  Repeat weekly!

Please let me know what you think.

Susan

If you’re looking for a fabulous recipe that will add healthy fiber to your diet, you’ll want to try this recipe. I make two batches at a time (~16 pancakes) and freeze these individually.  I defrost a pancake or two each morning, heat in the microwave for 25 seconds and then top the pancake with a tablespoon of organic peanut butter.  I don’t use any syrup but you may choose to.   

First off, buy Red Mills Gluten Free Oatmeal.  These pancakes are packed with nutrition: healthy carb’s, and protein.  Modify the recipe to work for your taste.

1 1/4 cup oatmeal
3/4 egg whites (can use Egg Beaters)
8 tablespoons plain organic yogurt
1/4 teaspoon of baking powder
5 tablespoons of Splenda (I don’t use)
Spray Pam

Optional:
2 tablespoons of flax seeds
1 tablespoon crushed walnuts
1/2 teaspoon cinnamon or allspice 
1 teaspoon vanilla
1/2 cup blueberries
sugar free syrup

Makes about 8 small pancakes.

Place the oatmeal into a blender or processor and blend until the oatmeal is like flour (sometimes I leave it a little chunky for a different texture).  Add in all the other ingredients, blend.  Let sit for 10 minutes.  If the batter looks too thick, add a little water and mix until you get a good consistency.  Spray Pam oil into a frying pan, poor a palm size of batter into the pan, flip, serve with organic peanut butter or organic maple syrup.

I would like to thank my good friend and dance partner Phoenix for sharing this recipe. 

I realize 5 pounds isn’t much weight to gain but I’m kind of miserable.  Here’s a blog by a fitness trainer named Bridget Frederrick (http://fitnessfunandforyou.wordpress.com/).  She slashes T-shirts to make cool looking workout clothes and has “how-to” video’s on her blog.  Oops, got off subject.  Weight gain.  Bridget has a post that caught my attention about her doing a 3 day detox using a product called “Shakeology”.  I have seriously been thinking about doing the master cleanse detox again for 10 days but it’s so tough to get through.  So, today I read about the Shakeology and decided that I should do my own detox (I modified Bridget’s detox) using my Greens First (http://www.firstshake.com/5039/gf_content2.asp?node=15).  Greens First is a powder mixture of veggies and fruits that you add to water  or to your smoothie.  My detox will be easy. 

Here’s what I plan to do starting Monday, May 10th, 2010.

Commit to 3 days & Get Results!!

The basics are as follows:

3 Smoothies-  consisting of greens first, fresh organic spinach, fresh oganic fruit  (apple or banana), organic plain yogurt (blended with water).
2 Cups of Green Tea a Day (Triple Leaf Detox Tea)
1 piece of fruit a day (Apple, pear, orange, banana, mango, etc)
1 salad for dinner (lettuce, veggies, lean protein)
- 4 oz lean protein in salad (WHITE poultry or fish)
- Only Low Fat Dressings- if I must

Sample Menu (Repeat all three days):

1 cup of green tea

BREAKFAST:
Smoothie

SNACK:
1 piece of fruit

LUNCH:
Smoothie

1 cup of green tea

SNACK:
Smoothie
(This snack can be before or after dinner)

DINNER:
Salad
- Lettuce/veggies
- 4 oz lean protein (WHITE fish or poultry)
- Light Dressing if necessary

I will drink 6-8 glasses of good water!! 

Any thoughts or suggestions?

Today, I met the group x manager at the SouthGlenn 24 hour fitness- really nice lady.  She asked me if I’d like to teach belly dance at 24 hour fitness.  What do you think?  Personally, I think teaching more than 6 classes per week is really excessive.  I smiled and said, “no, this club for me is for fun”.  But, I must say… I am tempted.

I returned from Italy (more to come on that trip) last week with 5 pounds of Rome on my belly.  So, I’m dedicated to doing at least one fitness class each day.  I have two favorite new clubs that I am taking classes at: SouthGlenn Super Sport and the Englewood Super Sport locations.  I started last Friday with the BodyPump class taught by Maija Liisa.  To sum it up, it’s 60 minutes of doing barbell exercises.  Okay, afterwards my entire body felt like jelly.  Holding my water bottle up to my mouth was a challenge.   My triceps were burning!!  After this class, the next days seemed easy:  yoga, crunch time, cardio dance party, core conditioning, will power and grace, and zumba.  Today, I felt great so I attended two classes back to back: BodyPump and PiYo (pilates and yoga combined).  So far my favorites are the BodyPump and Will Power and Grace (cardio workout- bare feet).

I was diagnosed with Hypothyroidism in 2009.  I currently take Synthroid daily.  Unfortunately, I still experience the extreme “lows”.  As you know, I am also sensitive to Gluten.  People that have sensitivities to Gluten or have Celiac Disease generally have problems with hypothyroidism.  

Through research, I have learned certain vitamins and minerals are essential for good thyroid support.  Please read along!

Whole Foods to support your thyroid

Iodine  
Primary sources:  Sea vegetables (kelp, dulse, hijiki,nori, arame, wakame, kombu) and seafood (clams, shrimp, haddock, oysters, salmon, sardines), as well as iodized sea salt. 
Secondary sources: Eggs, asparagus, lima beans, mushrooms, spinach, sesame seeds, summer squash, swiss chard, garlic

Selenium
Primary sources:   Brazil nuts, tuna, organ meats, mushrooms, halibut, beef, soybeans, sunflower seeds (Note: selenium content of land-based foods is contingent on soil substrate selemium levels.)

 Zinc
Primary sources:  Fresh oysters, sardines, beef, lamb, turkey, soybeans, split peas, whole grains, sunflower seeds, pecans, Brazil nuts, almonds, walnuts, ginger root, maple syrup

Copper
Primary sources:  Beef, oysters, lobster, shiitake mushrooms, dark chocolate, crabmeat, tomato paste, pearled barley, nuts, beans (soybeans, white beans, chickpeas), sunflower seeds.

Iron
Primary sources:  Clams, oysters, organ meats, soybeans, pumpkin seeds, white beans, blackstrap molasses, lentils, spinach

Vitamin A (beta-carotene form)
Kale, sweet potatoes, carrots, winter squash/pumpkin, spinach, cantaloupe, broccoli, asparagus, liver, lettuce

Vitamin C
Guava, peppers (chili, Bell, sweet), kiwifruit, citrus, strqwberries, broccoli, cauliflower, Brussels sprouts, papaya, parsley, greens (kale, turnip, collard,mustard)

Vitamin E
Whole grains, almonds, soybeans andother beans, sunflower seeds, peanuts, liver, leafy green vegetables, asparagus

Vitamin B2
Brewer’s yeast, organ meats, almonds, wheat germ, wild rice, mushrooms, egg yolks

Vitamin B3 (niacin)
Brewer’s yeast, rice bran, wheat bran, peanuts (with skin) liver, poultry white meat

Vitamin B6 (pyroxidine)
Brewer’s yeast, sunflower seeds, fish (tuna, salmon, trout), liver, beans (soybeans, lentils, lima beans, navy beans, garbanzos, pinto beans), walnuts, brown rice, bananas

For the full article go to http://tiny.cc/f3l2y

This recipe is really easy and the clean-up is minimal.  It serves 2.

Place the following in a bowl, mix w/a little olive oil and then place on a small amount of tin foil.  
2 chicken breast cut in bite size pieces
10 cut asparagus
~10 cherry tomatoes
1/2 cup frozen corn
1/2 cut red onion
pinch of sea salt
black pepper
garlic powder or fresh garlic (if you have)
3 tablespoons white wine
rosemary sprig (if you have one)

Cook in pre-heated oven for 25-35 minutes.  Serve drizzled w/balsamic vinegar.

 One of my favorite things to do is to cook a nutrition packed dinner.  Tonight I’m serving grilled salmon, Quinoa(pronounced keen-wa), accompanied with an organic green salad.  I rarely measure anything!  The pictures may not look that appetizing…but it was!

SALMON
I lightly rubbed the salmon with grape seed oil, grilled it on one side (no skin) for about 7 minutes, flipped, then spread horseradish/brown mustard on top then grilled for about another 7 minutes on medium.

QUINOA             
I used Bob’s Red Mill organic whole grain Quinoa – yes, it’s gluten free.  Quinoa is fun because you can spice it up any way you choose.  Tonight I seasoned with chicken bouillon, parsley, & Thai seasoning.  Then I added frozen peas, carrots, green beans, & corn.  I then added sliced red onion and a handful of cherry- tomatoes cut in half.   I cooked the Quinoa for approximately 12 minutes, then, I let it sit for another 12 minutes.  Before serving, I added a little shaved Parmesan cheese.  Quinoa is easy to cook.  1 cup Quinoa, 2 cups water, 1 tablespoon grape seed oil, bring to boil, simmer covered on low heat for 12-15 minutes.

SALAD
Organic greens, tomatoes, yellow bell pepper & pistachios.  Tonight, no dressing!

 On a current Dr Oz episode, he mentioned the benefits of using apple cider vinegar to neutralize certain foods that are high on the glycemic index, such as carrots, corn and potatoes.  I have used apple cider vinegar in the past for dieting and to detoxify my body but never to neutralize foods.  This claim I have not heard of.

 As a belly dancer, I try to stay fit and I have learned first hand that nutrition plays a big role.  Yesterday, I sautéed a plate of vegetables: asparagus, corn, red onion, celery, and walnuts.  Hmm, so to neutralize the corn, I added a teaspoon of organic apple cider vinegar to the mixture of veggies just before serving.  Yummy!  Next, I decided to add a teaspoon to my dinner salad.  Again… yummy!  I urge you to try it.

 A couple of days have passed and I’m still fascinated so I have begin a search on the internet to find out more about the wonderful benefits from apple cider vinegar.  I found the following article at http://www.bellaonline.com/articles/.   Oh, and by the way, I am on day two of adding apple cider vinegar to my water- which is not bad tasting.  My mouth feels very clean.

Apple Cider Vinegar
Guest Author – Linda Paul

I am sure we have all heard the old saying , “An apple a day keeps the doctor away.” This could well have a lot of merit. Apples are among the most health-giving fruits available to us. They contain a host of beneficial vitamins and minerals, such as phosphorous, potassium, magnesium, calcium, iron, and many trace elements as well. And, they are the central ingredient in apple cider vinegar.

Cider vinegar is a powerful detoxifying and purifying agent. It breaks down fatty, mucous and phlegm deposits within the body. By breaking down these substances it improves the health and function of the vital organs of the body, such as the kidneys, bladder and liver, by preventing excessively alkaline urine. It also oxidizes and thins the blood, which is important in preventing high blood pressure. This powerful potion also promotes digestion, assimilation and elimination, all the while neutralizing any toxic substances that enter the body. Cider vinegar has been found to neutralize any harmful bacteria that may be found in certain foods. When a mixture of cider vinegar and water is taken before a meal (particularly food served in restaurants or at picnics where the preparation or duration of food left uncovered and not refrigerated is questionable), it seems to prevent diarrhea or digestive upsets.

Apple cider vinegar contains a potent supply of potassium which researchers feel is helpful in easing the effects of common colds and allergies, including mucous formation, watery eyes, sinus and catarrhal problems. Cider vinegar can also be beneficial for symptoms such as tooth decay and splitting of the fingernails, which are symptoms of potassium deficiency. Potassium is essential for the replacement of worn-out tissues within the body. This mineral is also important to soft tissue repair, as calcium is to the bones and teeth. A deficiency of potassium within the body can produce callous formations on the souls of the feet, insufficient replacement of worn tissue, and hair loss.

Tests have proven that soil deficient in potassium will produce anemic and undersized plants, but when potassium is introduced into the soil, the plant becomes healthier and increases in size. When potassium, in the form of cider vinegar is fed to livestock their appearance improves and their stamina increases. This can also prove true on a human level for those who have potassium deficiency. A few teaspoons of cider vinegar taken with water each day has been known to produce amazing results. Cider vinegar can be taken alone or used in cooking. It can be used as a salad dressing, for pickling, in making mayonnaise or sprinkled on potato chips or French fries. It can used as a hot or cold beverage sweetened with honey. The best method of using apple cider vinegar is in its natural liquid form.

When the body is lacking certain minerals or salts, ill health can be the result. Toxic build-ups with the body can cause boils, blisters, acne, etc. Cider vinegar detoxifies and helps with the cleansing and clotting processes of the blood, by helping along the blood oxidation process.

Cider vinegar is thought to be beneficial in the treatment of arthritis, as a beverage or with compresses soaked in hot vinegar applied directly to the joints. It is also thought to be helpful when used to treat asthma, nose bleeds, osteoporosis, cancer, candida, high cholesterol, colds, constipation, muscle cramps, colitis, diabetes, diarrhea, depression, dizziness, ear discharge, eczema, fatigue, gallstones, kidney stones, hay fever, headaches, heartburn, hiccups, indigestion, insomnia, kidney and bladder problems, metabolism, nasal congestion, sore throats, stiff joints, ulcers and weight loss.

Please check with your physician before starting any new treatments, including dietary changes. Alternative or holistic health procedures are meant to be complimentary process to traditional medical practices, and not used in place of them.

Making Cider Vinegar at Home

Two factors require special attention when making vinegar at home: oxygen supply and temperature. Oxygen is spread throughout the mixture by stirring it daily and by letting air reach the fluid through a cheesecloth filter, which is used in place of a regular lid. The temperature of fermenting cider should be kept between 60 and 80 degrees Fahrenheit (F). Lower temperatures do not always produce a usable vinegar, and higher ones interfere with the formation of the “mother of vinegar.” Mother of vinegar is a mat that forms on the bottom of fermenting wine that has gone bad.

Do not use a metal container when making vinegar; acid in the mixture will corrode metal or aluminum objects. Glass, plastic, wood, enamel, or stainless steel containers should be used for making or storing vinegar. The same holds true for making or storing foods that have more than 1 Tablespoon of vinegar in the recipe.

Steps for Making Cider Vinegar

The following steps must be followed to make a high-quality cider vinegar:
Make a clean cider from ripe apples.

Change all of the fruit sugar to alcohol. This is called “yeast fermentation.”

Change all of the alcohol to acetic acid. This is called “acetic acid fermentation.”

Clarify the acetic acid to prevent further fermentation and decomposition.

Step 1–Making Cider
Cider is made from the winter and fall varieties of apples (summer and green apples do not contain enough sugar). Fruit should be gathered, then washed well to remove debris. Crush the fruit to produce apple pulp and strain off the juice. Use a press or cheesecloth for straining.

Adding yeast to activate fermentation is not essential, but will speed up the process. Special cultivated yeasts are available for this purpose at wine-making shops and biological labs–bread yeasts are not recommended. To make a starter, crumble one cake of yeast into one quart of cider. This makes enough starter for 5 gallons of cider; double the recipe proportionately when making more.

Steps 2 and 3–Making Alcohol and Acetic Acid
Pour all of the liquid into one or more containers to about three-quarters capacity; do not close the lids on the containers. Stir the mixtures daily. Keep the containers away from direct sunlight and maintain the temperature at 60 to 80 degrees F. Full fermentation will take about 3 to 4 weeks. Near the end of this period, you should notice a vinegar-like smell. Taste samples daily until the desired strength is reached.

Step 4–Filtering
When the vinegar is fully fermented, filter the liquid through several layers of fine cheesecloth or filter paper–a coffee filter works well for this. This removes the mother of vinegar, preventing further fermentation or spoilage of the product.

Storing Your Vinegar
The vinegar is now ready for storage in separate, capped containers. Stored vinegar will stay in excellent condition almost indefinitely if it is pasteurized. To pasteurize, heat the vinegar before pouring it into sterilized bottles, or bottle, then place in a hot water bath. In both cases, the temperature of the vinegar must reach at least 140 degrees F to sterilize the product, and should not exceed 160 degrees F. Use a cooking thermometer to ensure the correct temperature is met. Cool the containers and store at room temperature out of direct sunlight.

Flavored Vinegar
Flavoring can be added to homemade vinegar just before bottling. Good examples of additives include green onion, garlic, ginger, or any combination of dried or fresh herbs. To make flavoring, place material in a small cheesecloth bag and suspend in the vinegar until desired strength is reached. This will take about 4 days, except for garlic, which takes only 1 day. For every 2 cups of vinegar, use one of the following: 1/2 cup crushed fresh herbs, 1 tablespoon of dried herbs, 2 large cloves of garlic, or 8 small green onions. Other good flavorings include tarragon, basil, nasturtium, chives, mint, chervil, borage, hot chilies, and raspberries. Adjust the amounts to taste, but be careful not to overload the vinegar. Too much vegetable matter can destroy the acid and ruin the preservative quality of the vinegar.

Some flavorings may not go well with cider vinegar’s distinct taste and color. When flavoring store-bought vinegar, use more delicate or decorative flavors. When flavoring store-bought vinegar, you will still need to pasteurize it and use sterile bottles.

Flavored vinegars taste great and have a beautiful color, making them excellent for use in salads. You will be tempted to display flavored vinegar; however, be sure to keep your bottles out of direct sunlight, which will destroy the flavor, acidity, and color of the vinegar.

Uses for Homemade Cider Vinegar
Because the acidity of homemade vinegars will vary, do not use them in foods to be canned or stored at room temperature. Homemade vinegar is, however, excellent in salads, cooking, or freezer and refrigerator pickled products.

Recipe for Apple Cider Vinegar prepared by

Christine Nicholas, Intern
Doris Herringshaw, Extension Agent, Family and Consumer Sciences
Ulcers

I’d like to share a fabulous gluten-free hummus recipe from my best friend Sherry Bainbridge (http://www.emeraldhealing.com/).  We suggest buying all recipe items organic. Enjoy!

HUMMUS

(A Sherry Original – makes about 4 ½ cups)

 8        cups Water
1 ½    cups dried Chickpeas
½       teaspoon Baking soda
Simmer the above, covered, for 3 ½ hours.  Drain water, place Chickpeas in food processor and add:

1        cup Water
¼       cup Sesame Tahini
¼       cup fresh Lemon Juice
2        teaspoon Garlic Powder
2 ½    teaspoon Sea Salt
1 ½    teaspoon ground Cumin
 Blend in processor until light, fluffy, and smooth – about 3 to 4 minutes.  Store Hummus in tightly covered container in refrigerator, lasts about 2 weeks.

 Serving Ideas:
 Serve at room temperature; plain, with a drizzle of Olive Oil on top, or a drizzle of reduced Balsamic Vinegar. Serve plain like mashed potatoes, rice crackers, or clean fresh raw vegetables:  carrots, celery, cucumber, lettuces, olives, zucchini…

 (2 Tablespoons equal approximately 55 calories)