Mel's Meals- My Blog

Caveman What?!

2012-02-01T21:19:00.004-06:00

Hi Guys,

Seems all of Austin is talking about the Paleo or "Caveman" Diet. While I don't necessarily subscribe to all that Paleo offers, I do believe there are some great take aways from this new diet trend. For example, the paleo diet states that we should eat lean proteins such as fish and lean meats, berry's, nuts and vegetables. Excellent advice.

Paleo also states that you should restrict items such as potatoes, grains, beans, legumes. While I do agree with limiting some of these foods, I do not believe banning sweet potatoes, beans and legumes is all together a great idea. Our bodies need carbohydrates to function properly. No question, the average American ingests too many simple carbs (from grains and starches). Getting your complex carbs from vegetables are preferable. I just don't think we should kick the grains, legumes and tubers out all together. A good way to tell if you are not getting enough simple carbs is if you start feeling light headed and or you start forgetting things more often. Simple carbs are good for brain function, again in moderation.

That said, to each his own. If you are a hard core paleo person, you can find many paleo meals at our stores. Just don't be mean if I try to encourage you to eat other whole foods.

Our new Paleo items :

Creamy Chicken & Broccoli

Chicken Curry Cups

Shepherd's Pie

Cilantro Pork

Life span of a Hostess Twinkie......

2012-01-23T21:09:00.001-06:00

Q. Given all the processing involved, how long does a Twinkie last? Does it ever degrade?

A. They get hard, but they don’t spoil. I’ve got a bunch of them scattered around my office. I’ve got one from 2005 in my hand. It’s a little hard. I don’t think I’d want to eat it. It’s solid, but it hasn’t spoiled.This is taken from a really great article in the NY Times. You can find it here http://well.blogs.nytimes.com/2012/01/20/looking-inside-the-twinkie/

Then I did a little more research on Twinkies and their beginnings and found out they were created in the 1930’s and were very popular for food to be brought into bomb shelters because Twinkies last for up to 246 years. Common sense tells me that if something lasts for 246 years it’s probably going to last longer in my body than I would like if you know what I mean.

When I was little I used to hear my grandma say, “Past the lips, straight to the hips”. Now I know what she was talking about. But seriously it’s not just about senseless empty calories; it’s about putting chemicals into our bodies that we’re not even sure what they are. You wouldn’t drink a bottle of Windex would you? Then why would you eat a Twinkie that contains one of the longest lists of “ingredients”, not to mention it contains similar ingredients that are used to make matches and that also require a chemist to construct the recipe! This seems incredibly silly to me, however I have tasted a Twinkie before and I can see the attraction flavor wise but the damage it will do later just isn’t worth it.

I have been reading a lot of Michael Pollin lately and along these same lines he has food rules such as:

If it does not spoil, do not eat it. EX: Twinkies, McDonald’s Hamburger
If it has more than 5 ingredients or you do not recognize the ingredients, do not eat it. Now that’s not to say if you have never heard of quinoa you should steer clear, quinoa is very good for you.
Stay out of the middle isles of the grocery store. You don’t need all those canned and boxed up items, buy fresh produce instead.

And this is where we come in… Mel’s Meals serves healthy meals with as few ingredients in them as possible and as time goes on we try to make everything from scratch. A few examples of the things we make from scratch are Mayonnaise, applesauce, salsa, marinara sauce, and ranch dressing. In the near future we will start making our own butter and ketchup.

Simple rules like these are helpful for me when buying groceries and I hope they help you too.

In other and more exciting news, we are about to open our 3^rd store in Round Rock hopefully by next week (health department pending). We will shoot out an email to everyone to let you all know the date of the grand opening party where there will be free Mel’s Meals and some fun times!

Don’t forget about our meal plans and please tell your friends about Mel’s Meals!

Keeping it Healthy,

Mel

A 500 yr old proverb = a successful 2012 New Years resolution?

2012-01-01T07:00:00.023-06:00

“It is better to take many small steps in the right direction than to make a great leap forward only to stumble backward.” Old Chinese proverb.

Who say’s history is not a great teacher. This small proverb is a needed dose of reality as we start to think about New Year's resolutions. We all have things we want to improve, fix or just quit doing all together. Small steps are really the best way to do it.

"Resolutions" tend to be broken because people try to start out at the extremes, extreme fitness programs and workout goals, extreme dieting, extreme weight loss goals. These extremes take a big toll on the body and psyche.

Once falling off the wagon once or twice, things seem to spiral out of control, with the pendulum swinging to the opposite end people find themselves once again eating whatever they can grab, skipping workouts, forgetting to drink their water, etc.

This year do something different for yourself and for your health. Choose a few small steps to integrate into your daily life. As you begin to achieve small goals, you can always increase them and strive for more, but starting small and realistic will have you continuing to better your health as others are falling off their intense regimens.

Here's a list of some great small steps to start taking:

Buy a new water bottle and try to drink more during the day - the new water bottle will get you excited!
Take a family walk after dinner, have a dog? take them with you, they need to be active too.
Make it a point to eat breakfast. Skipping breakfast can lead to low energy, less productivity, and overeating later in the day.
Set up a realistic physical activity goal - ex: if you are not doing anything currently a 20min walk 3 x a week would be a great step. If you are looking to take it up a notch and are already active just remember to make your goal realistic and start small.
Try a new activity you have never done before: kickboxing, tennis, zumba?
Make dinner at home 1 more night a week than you already do.
Take your lunch with you to work.
Pack up healthy snacks for the week that you can easily take on the go or to work.
Make sure to include a veggie with lunch and dinner.

All of these “small steps” are within your reach and you can definitely choose one or two and then get started. As always, we would love to be part of your team to improve your health & diet "step by step".

Due to the holidays, we have extended our 10% discount for a 21day meal plan if you start by Jan 5th. (1 day left)

To sign up, click on the link below. You will then enter your name and contact info in the form on the that page and finally Gina (our dietitian) will contact you the same day to discuss your goals, the appropriate meal plan for you and pricing.

Holiday Recipes

2011-12-22T07:00:00.000-06:00

Check out these websites for some healthy twists to your holiday favorites.

Delish: Healthy Holiday Recipes

Eating Well: Healthy Christmas Recipes and Menus

Food Network: Holiday Central 2011

Navigate the Holiday Season

2011-12-16T07:00:00.003-06:00

It's holiday time, time for celebration, love and joy - not worrying if you will fit into that dress or pair of jeans for New Year's Eve!
This holiday make some simple efforts to feel better about what you eat and what you do with your time off.
Everybody deserves to have a splurge here or there, but remember that overeating on a daily basis for a week or longer can do some real damage.

Tips for eating:

Remember to drink plenty of water - People get busy and off their usual schedule leading to very low fluid intake which can actually be mistaken as hunger.
Try to eat balanced meals through the day. Starving yourself for a big meal tends to backfire. Nobody can control themselves around tempting, scrumptious food when they are starving.
Put small amounts of a variety of foods on your plate. Slowly eat each thing taking the time to really taste it and enjoy it. If you try something new and don't like it; you don't have to eat the rest. If you are still hungry, return to get more but only of the 1 or 2 things you enjoyed most.
Load up on veggies! A lot of people get so caught up in all the other food options that they forget their veggies that can help to make your plate seem more full and your stomach feel more full too so you don't overdo it on the higher calorie dishes.
Is there room for dessert? Usually after the large holiday meals held in American homes people are too full for dessert, but of course they eat it anyway. If you have a favorite dessert that you want to partake in this holiday GO FOR IT! but make sure that you wait until you are hungry again before you eat it, even if that means waiting 4-5 or even 6 hours after the meal.

Along with lots of holiday food, the holidays usually involve more sitting down and relaxing than activity. Use these ideas to get active in a fun way.

Get moving:

Get the family involved in an active game like charades or Guestures.
Take a walk around the neighborhood to look at decorations and lights.
Have the family clean up together - cleaning dishes, vacuuming, cleaning the floors, etc
Play with the little kids or pets in the family.
When spending long periods with relatives, have a different relative pick their favorite activity each day and have everyone participate. Great way to find some new activities that you may enjoy more than you thought.
Every little move adds up more than TV/Movie watching or sleeping.

Safety first:
Buffet style eating, casseroles, and leftovers all have something in common - they tend to be a breading ground for bacteria and parasites that cause foodborne illnesses.
Make sure that you cook your foods to the proper internal temperatures.
Poultry, whole or ground = 165 degrees F
Ground meats = 155 degrees F
Pork, beef, fish (not ground) = 145 degrees F
Don't leave foods out for longer than 2 hours, and when going to enjoy them reheat them thoroughly to at least 165 degrees F for 15 seconds before eating.

Have a Happy Holiday!

Average holiday weight gain is only 1lb. What?!?!

2011-11-29T21:49:00.002-06:00

It does not seem right but studies show "on average Americans only gain 1 extra lb. over the holidays" The study goes on to say that most adults put on an extra 2 lbs every year and that the holiday season accounts for 50% of that increase. See the link for study & article: NYTimes article

Ok, not so good. Dang. We were excited for a second.

Well, with that little nugget in mind, we do have a special offer for our blog subscribers incase you think you might need help for the holiday bulge. In honor of the 12th month of the year, we are offering you a special 12% discount if you sign up for the 21 day meal plan by Dec 1st. (only 24 hours to take advantage of the deal!)

Yeah, yeah we know that the holidays involve a lot of potent parties but you can balance those out by eating healthy during your regular meal times and snacking minimally. Just an idea :)

To redeem your special 12% discount, email gina@melsmealsaustin.com {mention this special offer} and she will respond immediately to get you started by Dec 1st on your custom plan.

Happy Holidays,
Mel

Food and Mood

2011-11-11T06:00:00.002-06:00

Ever have intense food cravings or wonder why when you are sad, lonely, bored or stressed sweet and fatty foods seem to just sound better? They may even be the one way you know to temporarily pick up your spirits. You are not alone, and you are not just a person of poor will power. There is actually a chemical reason for these cravings.

Carbohydrates (sugar) cause your brain to release the hormone serotonin which makes you happy! Proteins (animal products, nuts, & legumes) cause the release of dopamine which leads to increased energy, and fats (lard, oils, butter, avocado, fatty fish, nuts) cause the release of endorphins which, most of you know, make you feel good. So it makes sense that when we are feeling down we reach for food to make us happy, give us energy, and make us feel good.

Sometimes, when you are not feeling well, a balanced meal is exactly what you need to help your mood stabilize throughout the day. The best example of this time would be when your are hungry or after intense physical activity. BUT, if you find yourself reaching for food when you do not have any physical hunger, you may want to try something besides food to increase your mood. Next time you are feeling down why not try one of these activities known to cause a release of endorphins: physical activity, relaxation/meditation, listening to music, touch/massage, aromatherapy, and laughter : )

How does your plate stack up?

2011-11-04T06:00:00.006-05:00

Goodbye food pyramid, say hello to the new MyPlate.

The USDA, United States Department of Agriculture, has recently changed their very well known pyramid for healthy eating to a more realistic easy to understand visual of a plate. How does your plate stack up to the recommendations? The new plate method encourages balanced eating, and hopes to increase Americans' intake of fruits, vegetables, and whole grains. The also have special tips for the general population, those pregnant or breastfeeding, young children, adolescents, and those looking for weight loss.

The KEY TIPS to focus on: Make at least half of your grains whole grains, Make half your plate fruits and vegetables, Switch to low fat or fat free dairy products, Choose lean or low-fat proteins like chicken breast, turkey breast, or meat that is at least 90% lean, When it comes to your spare calories eat what you enjoy but avoid the over-sized portions, Drink water instead of sugary beverages.

Check out more at www.choosemyplate.gov

Healthy Halloween

2011-10-28T06:00:00.001-05:00

O NO! It might be a fun time of year for all, but it also comes with more than just costumes. Usually Halloween brings tons of candy and sweets into the house that stick around for months, not only in the pantry but also on the waist line.

This year be prepared:
There are a lot of "treats" that can be passed out that don't have to be detrimental to your health. Some great options include popcorn, trail mix, dried fruit, or small dark chocolates like Hersey's dark with almonds miniatures (note: this stuff doesn't have as much sugar as milk chocolate so the sugar spike isn't as high, and dark chocolate has some powerful, healthy, antioxidants). If any of these are left over after the big day they can be used in you or your kiddos lunch boxes for a great mid morning or afternoon snack.

If you are taking your kids out trick or treating, try to get together with people you know, and only go to houses where you know what "treats" will be handed out. This way you know exactly what will be coming home with your kids.

Sugar isn't filling like other snacks! It is not the little ones' fault that they get all jacked up on candy after the big night. Candy isn't very filling; therefore, they can eat and eat and eat without getting stuffed. This leads to the much known sugar high and then crash.

This year take charge of Halloween by making your own snacks at home. You may not only help your own family, but also the kids down the street : )

Eat after Exercise?

2011-10-21T05:48:00.000-05:00

No question, eating after exercise is beneficial to weight loss.
Our bodies use the food energy right away, less of the calories taken
in will eventually be stored. Also, the hormones released during
intense, short burst exercise can play the role of an appetite suppressant.

But how soon should you eat after exercising?
Most studies suggest that you get food within the first hour after exercise
so that your body can effectively use the nutrients from the meal to replace
what has been lost during exercise, and rebuild the muscles to make them
stronger.

Also remember to STAY HYDRATED (before,
during, and after your workout), and the next time you eat, be sure to
replenish your body with carbohydrates, proteins, and fat (a well balanced meal or snack)

For more information, visit:
http://www.mayoclinic.com/health/exercise/HQ00594_D
http://www.thebody.com/content/art1184.html
http://news.bbc.co.uk/2/hi/health/6712923.stm

Less Active American Pack on the Pounds - NYTimes

2011-10-10T05:59:00.002-05:00

A nice reminder or "oh, yeah" that makes sense.

The article's main point is that the modern American workplace does not require the same amount of physical effort than it used to.

In the past 60 years, our jobs have shifted from farming to factory to office. With each of these workplace changes, the amount of required effort has decreased dramatically.

Huh, typing on my computer does not equal hoeing in the field? Aghhhhh.

If you are not "working" at work, then you have to get it somewhere. Hit the gym or running trail with a smile. It beats working in a factory. At least to our eyes..........

Less Active American...NYTimes article.

The Wonders of Sweet Potatoes

2011-10-03T06:45:00.001-05:00

Have you noticed that sweet potatoes are a popular side vegetable in a lot of our meals?

Not only are they flavorful and delicious, but we want to let you know how beneficial they are to your health (which is why we use them!).

Sweet potatoes contain the powerful antioxidant, beta carotene, which gives off the orange color seen in another popular vegetable; carrots. When such beta carotene vegetables are consumed, the body turns it into vitamin A which in turn is beneficial to your body because it can help prevent some forms of cancer and heart related diseases. It also boosts your immune system to help fight infections. Although this is the biggest plus for sweet potatoes, they are also rich in potassium, vitamin C, calcium, and other nutrients.

A few of our dishes that use sweet potatoes are:

Sweet Potato Pancakes

Apricot Pork Loin
Turkey Meatloaf
Steak Salad
Poblano Pork and Sweet Potato

Is Junk Food Really Cheaper?

2011-09-25T10:07:00.000-05:00

Mark Bittman is one of our leading voices on food & how we eat. He nails it again in this morning's NYTimes article "Is Junk Food Really Cheaper?"

You guessed it. Fast food is NOT cheaper just more convenient. Oh yeah, and engineered to taste good with providing the nutrients we need.

Its definitely worth reading.
http://www.nytimes.com/2011/09/25/opinion/sunday/is-junk-food-really-cheaper.html

NYTimes article on "Why Most Dieting Fails"

2011-09-23T07:21:00.000-05:00

NYTImes posted a great article on why most dieting fails. We agree with their ideas. Use a 21day plan to kickstart your healthy eating habits and follow it up with reasonable eating after.

Unfortunately, sustainable weigh-loss requires permanent behavior modifications.

Its a great read. :)

http://www.nytimes.com/2011/09/20/health/20brody.html?_r=1&src=me&ref=general

Summary: The basic premise is that lasting weight loss takes a long time to achieve and suggests that more effective weight loss programs might be undertaken in two phases: a temporary, more aggressive change in behavior at first, followed by a second phase of a more relaxed but permanent behavioral change that can prevent the weight regain that afflicts so many dieters despite their best intentions.

Meal Spotlight : Sloppy Daddy's (Tofu-Based Sloppy Joe)

2011-08-15T05:29:00.002-05:00

There's nothing scary about Mel’s version of the sloppy Joe, the Sloppy Daddy. Mel takes this classic dish out of the cafeteria by swapping tofu for ground beef.

Tofu is a good source of iron, is very low in saturated fat, and has no cholesterol. You won't want to trade sandwiches with anyone because the tofu provides a delicious blank canvas for the onions, green peppers, and zesty tomato sauce to work their magic. Along with other yummy ingredients and a whole-wheat vegan bun this sandwich becomes a very satisfying healthy choice.

With only 250 calories, this protein- and fiber- packed vegan friendly dish is a hard one to pass up.

Sloppy Daddy's

A Loveable Leaf!

2011-07-15T09:35:00.004-05:00

We here at Mel's Meals LOVE kale. Why? Not only is it mega delicious but it has incredible health benefits and is a vegetable that's so versatile to cook!

This cruciferous vegetable is known for its cholesterol- and cancer-risk-lowering benefits, as well as providing support for detoxifying the body. In addition, it serves as a great source of fiber and vitamins A, C, and K.

Simple sauteeing of Kale with pepper and lemon juice is a super easy way to prepare this leafy green. Or you can brush lightly with olive oil and place on an upside-down baking pan in the oven to get a nice crispy kale leaf. Kale especially likes to be steamed, so it can retain all its nutrients and remain texturally tender. Get creative! Kale is also great in omelettes, wraps, or tossed in at the last moment with pasta. Try to substitute Kale greens for other lettuces in your salad or on your sandwich!

And of course, here at Mel's, we offer the following tasty healthy meals that spotlight this veggie superstar:

Kale and Roasted Beet Salad
Stuffed Mushrooms with Kale
Veggie Enchiladas
Salmon Cakes

For more detailed information on the health benefits of kale and other tips on how to cook, store, and select between varieties of kale, check out these links below:

World's Healthiest Foods

Kale Wikipedia Article

WebMD's "Truth About Kale"

2011-05-26T17:17:00.002-05:00

A very happy Mel's Meals client made his own documentary about his progress while on Mel's Mighty Three-Week Challenge! Honestly, he did this on his own without any prodding by us.

His name is Lance Olian and is part of the DailyGambit team. In Lance's own words, his videos"feature fun and engaging videos in exercise, diet, gear, and entertainment (E.D.G.E.). Hosted by Lance Olian and guests, E.D.G.E."

See more of Lance's fitness videos on YouTube

Recipe - BlueBerry Protein Muffins

2011-05-10T07:09:00.001-05:00

So my ultimate goal is to find a way to naturally sweeten certain products that we make. My kitchen staff calls me the "sugar natzi", because I'm always taking the sugar element out of all recipes and trying to find alternatives.

We used to use Splenda in our sweet treats until I started hearing people say well, you boast yourself as natural and healthy and that is a processed food. Then I thought oh, they're right it is processed. Although I have to say that the FDA has been investigating artificial sweeteners since 1973 and they have not proven any ill side effects except for: in abundance artificial sweeteners can motivate you to crave the real thing and without moderation of the real thing it can cause obesity.

Then I replaced Splenda with Agave Nectar, but then I started thinking... this is processed also and it's so new that no one really knows anything about it. I tried once to make a syrup out of a variety of dried fruits. It did not turn out. Then one day I was having a conversation about sweet potatoes and I was reminded about this book I once read about putting vegetable purees into foods to sneak past children. So, I decided to try it out and substitute sweet potato puree for the agave nectar in our Blueberry Protein Muffins.

It worked! They are not as sweet as they were but they are moist and just as delicious. In fact they are more moist now and they have more nutrients in them so they are better for you and lower in calories.

In case you would like to try them yourselves here is the recipe. If not please come in and try them at Mel's Meals.

2 cups whole wheat flour

1 teaspoon baking soda

9 tablespoons protein powder

1/8 teaspoon salt

1 cup applesauce, unsweetened

1 cup skim milk

1/2 cup egg white

1 ½ cups sweet potato puree

1 1/2 cups blueberries

1 tablespoon poppy seeds

1/2 teaspoon lemon zest

1 teaspoon lemon juice

2 tablespoons smart balance oil

1/4 teaspoon cinnamon

Mix all dry ingredients together in a mixing bowl. Mix all wet ingredients together in another mixing bowl. Combine the two bowls and fold gently. Pour into muffin tins and bake for about 20 minutes at 400 degrees.

Nutrition Mysteries - "Labels 101"

2011-05-05T07:19:00.001-05:00

I might annoy you all at some point on this issue but it really does get my goat. Disclaimer: I don't really own a goat.

Reading a nutrition label has to be the hardest thing to get across. Even people who are aware of nutrition and how foods break down in your body, still sometimes surprise me. Maybe it's me who is wacky but it is just logical for me to look at something and see if it's "healthy". For example if the majority of fat on the label comes from peanuts, it's healthy fat. Peanuts are actually a great source of protein and healthy fat if you don't over do it. Healthy fat is actually essential for the human body to maintain muscle mass among other things. So, please make sure you know where the fat is coming from and if it's healthy or not healthy.

Ok, enough ranting... Now that Americans are more concerned with what they are putting in their bodies, companies have started marketing toward that trend. You see "All Natural", "Organic", "Cage-Free" and "Local" everywhere now. Do you really know what all that means? It doesn't necessarily mean healthy. It's funny the word "healthy" is actually becoming more of an opinion these days.

Anyway, the first time that I realized that "Cage-Free" meant that the chickens just had the option to walk out of their cage I was floored. "Liars!!" I thought. But then I started looking around and listening to my customers and what they were saying. I constantly get asked if we use organic or local or cage free. Then they say well, you call yourself healthy but you don't use any of these products. I can't really say hey silly goose... have you looked into the meaning of these labels?
My point is, don't be duped by the label. Just because something is grown or raised without hormones or antibiotics does not mean it's healthy. You know they make organic bacon and it is NOT healthy for you. The label "all natural" does not have any kind of FDA regulation on it so anyone can put it on anything. Just be mindful when you are reading a label and LOOK at the ingredients listed. On that note did you know that the corn farmers (sorry Dad) are trying to change the name of High Fructose Corn Syrup to Corn Sugar? If you don't know what something is, look it up, the internet is an amazing tool!

Here is a really great article about labels...
http://www.huffingtonpost.com/eatingwell/food-nutrition-labels-natural-organic-local_b_747181.html

Local Spotlight - "Fad Diets by Laura CaJacob"

2011-04-30T07:56:00.000-05:00

Laura

I went to a discussion awhile ago about Fad Diets at Pure Austin Quarry Lake and lead by Laura CaJacob. Laura is Pure's in-house RD (registered dietitian). She had a whole list of fad diets and what they claimed they did for your body. I noticed the number one claim was usually major weight loss in a extremely short amount of time. I know that there are a lot of opinions out there about weight loss but even I know this "quick" weight loss doesn't work.

Laura pointed out several diets... for example, HCG Diet, Atkins Diet, Engine 4 Diet, Gluten Free, Low-fat, low-carb, Weight Watchers and so on and so forth. The main point was that any diet that greatly restricts food choices or simply does not allow you to eat enough is not sustainable. These diets may allow you to lose weight fast but they won't be sustainable because it's hard to keep up that regimen. The real key is to eat clean, healthy foods that are portioned correctly. This is why Weight Watchers works so well. They say you can eat nearly any healthy foods you want as long as they fall into a certain range of their point system. This is a fairly easy diet to maintain.

What do I mean by clean and healthy eating? Well... I mean food. If you can't pronounce all the ingredients listed on the package then it's probably not "real" food. Eat fruits, vegetables, lean proteins, nuts, you know all natural ingredients. And another helpful tip is to watch your portion sizes. Laura pointed out that an "ideal" portioned meal should be .... protein the size of your fist and then supplemented by lots of fruits and vegetables. This makes sense to me.

A side note that I would like if everyone knew is that when you are reading the nutrition info on a package and it has say 14 grams of fat, this does not necessarily mean bad fat. Look at the ingredients and see where the fat is coming from before you "pass"judgment. Check the saturated fat, if that is high then you are probably right, you shouldn't have that. Americans have been so programmed to watch out for high fat but were never taught the difference in bad vs good fat. Examples of good fats are: avocados, most nuts, olive or vegetable oil, coconut milk... just to name a few.

So enjoy eating just be conscious of what you are eating and try to stop and think... does this have "real" ingredients?

See you soon,
Mel

Healthy Tips - "Mushrooms are good for cancer prevention?"

2011-04-25T07:28:00.001-05:00

There is a lot of buzz about certain healthy foods that are thought to prevent cancer. One food that was recently profiled in Bon Appetit as cancer preventing is mushrooms. I personally LOVE mushrooms and try to put them in everything I can. However even as a mushroom lover, I never thought they really had any health benefits. I figured they were just little stems of delectable fungus that I loved much to much. According to other cancer studies, mushrooms are a great source of conjugated linoleic acid(CLA). They are in fact one of the few non-meat sources for CLA. CLA has been shown to block a protein that produces estrogen in women. Studies show that up to 70% of breast cancer is hormone dependent, therefore the ability to block this protein is great. Now I'm not saying that mushrooms cure cancer I just thought this was an interesting little note on mushrooms.

Mushrooms are however packed with vitamin D and a very good source of protein among other great nutrients.

So go eat your mushrooms!

Enjoy,

Mel

PS. A few of Mel's mushroom dishes are listed below.......

Mels Meals - Omelette

http://www.melsmealsaustin.com/omelet.html

Mels Meals - Turkey & Portabello Mash

http://www.melsmealsaustin.com/turkporta.html

Nutrition Mysteries - “Whole Grains 101”

2011-04-20T07:39:00.002-05:00

Whole grains foods are rich sources of vitamins, minerals, and fiber and an important part of a healthy diet. They come from whole-grain based rice, breads, cereals, crackers and many other types of foods. However, clever marketing and conflicting nutrition information have made it increasingly difficult to discern what whole grains really are. Think of this as your “Whole Grains 101” lesson from Mel!

What does whole grain mean?
You can think of a whole grain as one that is complete. A single grain is comprised of three parts: the endosperm, the bran, and the germ. Here’s how a grain breaks down:

Bran: This is the outermost layer of the grain, full of fiber.
Germ: This is the life-giving, most nutrient-rich part of the grain.
Endosperm: This is the bulk of the grain but contains the least amount of valuable nutrients.

What are refined grains?
Refined grains are grains that have had their two most nutritious parts, the bran and the germ, removed during the milling process. Almost all grain products have been refined to some degree. Most commercial, packaged foods from white rice to most breads, cereals, cookies, and crackers, are made from refined grains. Not only are refined grains void of healthy nutrients and fiber, they have also been linked to degenerative disease, tooth decay and brittle bones.

How to buy whole grain products
The bottom line is that whole grains are the better choice. Thus, it is important to choose a variety of whole grain foods for you and your family.

Choosing whole grain foods is easy with a little practice. Most grain-based products, including spaghetti and children’s cereals, now offer whole-grain alternatives. Because package labels can sometimes be deceiving, it’s best to go directly to the ingredients list. Typically, whole grain products will have the word “whole” in the first listed ingredient. For a more complete list, see The U.S. Department of Agriculture Whole Grains guidelines.

PS. We ONLY use whole grains in all meals but we have a few that are particularly grain based below.....

Sweet Potato Pancakes (lots of whole wheat)
http://www.melsmealsaustin.com/sweepotatpanca.html

Steel Cut Oats
http://www.melsmealsaustin.com/steecutoatm.html

Vegan Quinoa Chili (spicy)
http://www.melsmealsaustin.com/vegaquinochili.html

Local Spotlight - Training by David Garza (Video2)

2011-04-16T07:35:00.002-05:00

David Garza kicks our booty again with the 2nd installment of Mel's Meals 60 second daily workout video.

[2nd in a series of six video]

How to do a Plank in 60 seconds. Grimace through the discomfort, it helps a little.

(email subscribers : if you can't see the video, please click on a link to visit the blog)

Local Spotlight - Training Tips by David Garza

2011-04-14T17:06:00.015-05:00

We love David Garza and asked him to do a short series of 60 second daily workout videos. We hope you enjoy them. This is the 1st in a series of six videos.

How to do a Lunge Step in 60 seconds. These will make you breathe hard. We know. :)

Product Spotlight - Apricot-Stuffed Porkloin

2011-04-14T14:43:00.000-05:00

Sometimes we just need to take the time to sit down and enjoy the finer things in life. Like our delicious Apricot Pork Loin.

We tuck hearty pieces of apricot into blankets of lean pork, and then smother it in our own homemade sauce made from our own Dijon mustard.

The portion also comes with a healthy serving of sweet potatoes and fresh green beans. This way you have your lean meat, complex carbohydrate, and vegetables all packed and ready to go.

It's a sweet and savory dish guaranteed to keep your taste buds happy.