In this edition of Saturday Snippets…..
It’s Independence Day here in the U.S.A!
Happy 4th of July to us.
The quintessential summer holiday marked with sunny skies, warm to horribly hot weather, kids in swimming pools, family gatherings with potluck foods of all types, tasty desserts, and after darkness finally falls on a long summer day, glorious fireworks.
My family is no different as we will gather to celebrate and observe the wonderful freedoms we’ve been given and of course, enjoy some good food.
I thought I’d share a recipe with you I found years ago in an ice cream cookbook ( uh, do you call ice cream, cooking??)
Anyway, it was a huge success and it’s been made for many July 4th celebrations. Not only is it amazingly delicious, it is beyond simple to assemble and then let the ice cream machine do the rest of the work.
*** on a side note, as I write this, said machine is making awful noises and I’m praying it will limp through one more go round of ice cream making.*** 😱
My scrawled happy face in the corner years ago is the thumbs up of approval for making again.
Nothing says summer coolness like real cream and fresh strawberries, and a little sugar thrown in for fun.
As we celebrate this year it is hard not to be mindful of all of the upheaval and concerns in our country.
However, even in the mix of difficulties, and overall unknowns with some things in our world, I still believe I live in the greatest country.
I’m proud to be an American and am blessed by all we have, the opportunities available, and most of all, our freedom.
Happy Independence Day!
Tell me, do you like to make homemade ice cream?
I seriously love saying that. The fact I have readers from all parts of our big world never fails to make me happy. I’m humbled that I can share with you, wherever you are.
So thanks for joining me in another edition of Monday Musings!
I hope, that life is returning to a bit of normal for you. There were lots of things making me think during this “quarantine” time. One of them is about masks.
I won’t get into the two camps….the wear or don’t wear. Each side has a bit of it’s own “airs” associated with it.
My thoughts are a bit random based on my quirky sense of humor.
So here are my positives on mask wearing :
I can yawn like an unconcerned cat with no need to worry about being lady like. No need to delicately cover my mouth to hide that bored, sleepy, I need caffeine yawn. Nope, with mask in place I can yawn unconcerned.
I always wear lip gloss, but behind a mask, who really knows if I am or not?
Mask wearing cuts down on potential, unnecessary snacking. 😉
I don’t have to worry if I’m looking “happy” to people passing….smile or no smile….that’s the question. They don’t know.
Finally, my eyes get the attention and not my smile. With my smile covered it’s time for my eyes to get their moment in the spotlight.
Ok enough of all that….
Did anyone start a new hobby, job or project during the quarantine time? I took my business to another level when I jumped in to be a retailer for Dixie Belle chalk paint. Our shop opened up May 1st and it’s been flying off the shelves….awesome…but now I’m chomping at the bit waiting to get two huge orders in .
I have also been asked multiple times about a website for my business so I have undertaken that project.
Let me say this….all things technical are not my calling…. much less building a website. I am slow….pathetically slow crafting this fledgling site. I am way speedier turning over ugly furniture and making it pretty.
I figured I put this site together for my blog 5 years ago, I can assemble a business website.
And…..it’s almost done. Engage happy dance. I’m feeling rather proud of myself right now.
Have you done something lately that is out of your comfort zone?
My business ventures are pushing me out of mine. I love risks, but there is the flip side of exhilarating terror too 😬
That’s all I’m saying for now. I haven’t shared with my customers yet, once I do I will share more here.
Speaking of all that….did I share the cool antique cabinet a friend gave me? I dragged it home, invested a little energy into it and now it makes an uber cool paint cabinet for my shop.
It started off like this…I had sanded some to unearth several other colors under the pink.
I also turned these old sewing drawers into something sweet and feminine….
I just got these really crusty ones, but look at all those sweet details 🥰 I would love to turn all of this into a little cabinet.
When I’m not working, it’s fun experimenting with new recipes
This is a family favorite. Chocolate with gooey caramel and pecans ….so good. Don’t take my word for it. Give it a try
This other cake I made at Easter. Seriously the frosting alone with the toasted butter pecans is so good I’d just skip the cake 🤣
Here is the recipe for you to try and make your own decision
Have you tried any new recipes recently?
Remember to be kind to one another out there. Be helpful, be loving. Respect each other. This world is rough but individually we can make a positive impact in our circles. Have a good week!
Tell me….how’s your week gone. Everyone doing ok ?
Ok please tell me you didn’t see the title of this and bolt off somewhere. That you didn’t decide to read an article on basket weaving…..over kale.
Are ya still with me? I hope so! I thought we would take a look at this super power veggie and learn a little about this meme inducing food.
It’s good for you….really.
Kale is a super food with staying power.
The dark, leafy green has been on dinner plates since Roman times and has long been common across much of Europe. The vegetable hails from the cabbage family, which also includes broccoli, cauliflower, and collards.
Kale is more popular than ever, and it’s packed with vitamins and minerals. Kale is packed with tons of vitamins and minerals such as Vitamins B6, C, and K; copper, calcium, potassium, and magnesium. However, it has many other benefits to the body. It’s an anti-inflammatory, containing both omega-3 and omega-6 fatty acids. Kale is also an antioxidant, thanks to vitamin C and beta carotene.Kale is also good for vision, as it contains lutein and zeaxanthin, both of which have been shown to prevent vision issues such as macular degeneration and cataracts. Furthermore, kale aids in your digestion thanks to it being high in fiber and water.
Benefits of kale
Kale can be curly, flat, or even have a bluish tinted mixed with the green. The flavors differ so you may try them all. Whether you buy it from store or pluck from your own backyard, look for dark crisp leaves. When you get ready to cook or eat it remove the leaves from the tough stalks.
- Nearly 3 grams of protein
- 2.5 grams of fiber (which helps manage blood sugar and makes you feel full)
- Vitamins A, C, and K. (And lots of it per 1 cup serving!)
- Folate, a B vitamin that’s key for brain development
- Alpha-linolenic acid, an omega-3 fatty acid. (While kale has far less omega-3 than fish, it is another way to get some of this healthy fat into your diet.
- Lutein and zeaxanthin, nutrients that give kale its deep, dark green coloring and protect against against macular degeneration and cataracts. Minerals including phosphorus, potassium, calcium, and zinc.
- Kale is great for digestion since it’s extremely fibrous
- It is also high in iron. Per calorie, kale has more iron than beef. Yeah read that again. 😅
- Kale is filled with powerful antioxidants. Antioxidants are molecules that offer up one of their electrons to the free radicals, thereby neutralizing the free radicals and keeping them from stealing an electron from our cells. At its best, this strong network of warriors can stop up to 99 percent of of free radicals from damaging our cells. Antioxidants, such as carotenoids and flavonoids help protect against various cancers
How to cook kale
Don’t say….add coconut oil so it will slide easier into the trash can 😜
Saute it: A splash of olive oil and a little onion or garlic are all this veggie needs, and it cooks up in minutes. The leaf is tougher than spinach leaves, so it won’t wilt as quickly in the pan.
Make a kale Caesar salad: You can eat kale raw in a salad. The leaves can stand up to heavy dressings. Kale Caesar salads have popped up on many restaurant menus. You can whip up a homemade mustard-based dressing that has all the thickness of Caesar but fewer calories.
Bake kale chips: Bake kale in the oven with just a little olive oil drizzled over lightly salted leaves. Store-bought kale chips can sometimes be deep-fried or come with a coating of cheese, so check labels to make sure you’re not reaching for a high-calorie snack.
There are some tasty recipes out there for the often shunned, yet nutrionally packed,kale. Here are a couple for you.
Happy eating! Now tell me….are you a kale fan? If not, are you willing to try it?
Happy Monday ya’ll and another day in paradise.
In this weeks edition…
Am I the only one troubled over humanity lately?
The lack of common sense, greed, and overall panicky hysteria have left me scratching my head.
The craziness at the grocery stores can just stop any time now.
I actually decided I’d get up and be at store when they opened yesterday to get a few things that have thus far, slipped from my hands.
I don’t want to be one of “those people ” but it almost forces my hand when I actually “need” items I would just go buy. Not to hoard…just regular shopping ya know?
When I pulled into the lot ( at 7:50 a.m.) it was to see a long line of people in the chilly wet morning that not only came down the street but wrapped around to the front of bulding waiting to get in.
Hundreds of people.
The store was only letting 50 people in at a time.
Really, staying home in all this isn’t torture when you deal with this fresh hell.
I just wanna buy eggs like a normal person again.
Speaking of food
I’ve seen a lot of posts with people asking what they should do or “take” to have a strong immune system.
First, you should always be concerned about having a strong healthy body, not when you are just worried about fending off the latest virus.
Second, the way you make your body strong, inside and out, is to feed it good, healthy, nutrient dense foods. By that I mean foods with as few or little ingredients as possible, single ingredients are a big win. ( think all kinds of colorful fruits and veggies) nothing replaces or works as good as real food.
Yogurt is rich in probiotics including Lactobacillus acidophilus, Lactobacillus casei, and Bifidus. These strains boost immune function and may even help reduce both the length and severity of colds. Beneficial gut flora are needed for proper digestion, detoxification, and immune function.
Other factors to consider.
Get adequate rest, exercise, drink plenty of water, limit stress ( turn off the tv and social media bombardment of current issues!) Get outside, enjoy fresh air and sunshine, do a project or hobby that relaxes you.
Just a few tips and suggestions as we navigate through this interesting time in life.
Oh. And yeah, let’s not forget my lovely breakfast pic.
Plenty of sauteed veggies with spinach, cherry tomatoes, and green onions. Also a good dose of dark berries for all of their awesome antioxidant properties and of course, eggs for protein, because muscles 💪
And another thing
I’m semi-amused over all the posts I’ve seen touting “how to workout at home” or how to exercise while the gym is closed.
Hey…I’ve been making home workouts cool long before now 🤣
Honestly, I’m grateful this isn’t an issue for me.
I have an area carved out in my barn I share with my vintage project furniture (that can sometimes be seen photo bombing me) and random tools and whatnot.
I don’t need a whole lot of space to kick my own butt.
I’ve managed to collect enough items that I can mix up a pretty good workout
Between lots of weights, a punching bag, and my recently aquired elliptical machine, not to mention my own body weight, I can mix up all kinds of fun
Of course I have my bike for my favorite gym, outdoors.
Here’s my word to you. Find ways to take yourself out and move.
Walking is still largely available for us all to do. Nothing clears my head more and helps me feel refreshed than being out for a good walk or run.
Right now with current situations walking could be the therapy you need mentally and physically.
Also, just because you may not have weights or equipment at home doesn’t mean you can’t use your own body for body weight exercises. Thanks to Google you can search up plenty to do. Pinterest has lots of options as well ( check out my Sassyfitnesschick board there as well as other exercise boards I have)
Keep in mind too that there are lots of heavy items around your house you could use as weights. You can also pick up some cheap resistance bands at the store which will give you some strength training
Jump rope. It’s not just for kids. Yeah your heart will feel like it’s gonna explode and you’ll be screaming you’re out of shape, but keep at it and you will get better.
If you’re wanting to get a little home “gym” started may I suggest your local online sales?
I have several things I’ve scooped up that was someone elses better idea….like my 50.00 elliptical I shared with you in last weeks Monday Musings.
Decide what you like, what you would stick with and go on a hunt.
What else are you doing while you’re stuck at home? 🤔
Get creative with ways to keep body and mind active and to most importantly, keep a positive mental attitude.
On topic of being home
Let me say that by nature, I’m a very social person. I like being out going, seeing people,talking…maybe talking some more…hubby says I could talk to stump 🤣 so having places cut off from me to go to right now is a rather…odd…feeling.
Like my Starbucks locked their doors on Saturday. Ouch.
Yeah, I can still drive thru for coffee. I never do…I go in so I can see and talk to people. I get to know the baristas and the regulars…I like that contact.
I get it though…the why of it..
But being at home however, doesn’t leave me sitting on my sofa wondering what to do after all my toilets are cleaned and the final dust bunny is gone.
Not when I have a business that I literally work at home. If you’ve followed me you know I have a little side hustle flipping antique and vintage furniture.
I have all kinds of projects waiting for my attention not to mention custom orders.
I’ve kinda liked having some time to really devote to my work.
Check out this sweet piece. I got it this week and just had to start it because I knew how I wanted it.
Obviously, it’s before look.
This is a piece I want to keep, but won’t.
One of those job hazards…wanting to keep things. 🤪
Oh, I got this 50s retro kitchen pantry this week. It’s gonna need some work before a new paint job. I can hardly wait to get to it as I haven’t really done a retro piece and I have alllll the cool ideas in my head for it.
Sometimes…I have to much in my head….
Your turn! Tell me how you are coping with all that’s going on right now? Have you picked up a new activity to keep busy? What strategies are you using to deal with life?
I did it again to myself. No one to blame but me.
It was a morning I was running at 90 doing a million things before I left the house for the day. Now it was lunch, I was hungry and I pulled out my less than stellar salad I’d hurriedly tossed together.
Hungry, with food that would feed my hunger, but not necessarily bring me joy.
My favorite goof up was tossing salad in my container one night thinking I’d add protein to it in the morning along with a few more veggies.
Imagine my delight when lunch came and I had forgotten to add that and all I had was mostly dark leafy greens.
It’s ok to feel good about eating
When I’m hungry, I shamelessly love my food. When my stomach is growling and let’s me know it’s time to eat I want to enjoy my meal.
In the diet obsessive,weight loss focused world we live in there is often an unspoken idea that really, you shouldn’t. You shouldn’t enjoy eating, you should obsess or feel guilt, you should eat food that is unexciting because ya know, gotta lose weight.
You should feel deprived and a bit miserable in the process.
Listen, whether you’re working on weight loss or not, you should feel good about eating. Hopefully, you’re making good food choices, but even if you aren’t at that meal I hope there aren’t feelings of guilt that go down with it.
Unfortunately many of us may have grown up with negative behaviors with food, not been shown good eating habits, or used food as a coping mechanism/drug as we grew up.
Working to develop good eating habits, even if it’s slowly, will help you learn to feel good about it.
So about that “joy” of eating
Back to my opening lines. I don’t have much joy when I’ve been haphazard or lazy about putting my food together. When my lunch is ok and basically takes up stomach space, it doesn’t give me joy.
It makes me annoyed I didn’t take the time to put together food I would appreciate more.
We should enjoy our food, we should have food that not only offers our bodies the nutrients it needs for good health, but it should be satisfying to our souls.
Think of things like Thanksgiving or if you were fortunate, amazing Sunday dinners your grandmother whipped up.
Those are often times we may think of that are joyful eating.
True, not every day is like that. Reality might be a sandwich on the run between meetings or whatever we can grab in a busy day.
I’m surrounded by a lot of men in my family. Men have this tendency to wolf food down. They love teasing me about my “little bites” and being the last one left eating.
I simply inform them I like tasting and savoring my food. 😉
I like taking my time and not rushing.. nothing wrong with that is there?
Some tips for joyful eating
* Be mindful. Really, be in the moment of what you’re eating. Lose the phone, don’t stare at the TV and really focus on enjoying your food.
* Be aware of textures and flavors, appreciate how it all tastes and smells.
* Take your time. Honestly you may have to practice slowing down if you’re used to eating fast. You’ll have a better appreciation if you do.
* Savor the meal and learn to savor the relationships with those you have around the table. Over good food I’ve learned much about my family.
*Prepare foods you really love. Double win if you prepare foods others love as much.
* Leave any guilt you have at the door. Food and guilt have no place together.
* Look for new recipes that give you joy in cooking for you and your family meals.
Tell me…how do you view eating? Is it a joyful thing or one that is mindlessly accomplished ?
Breaking up in a toxic relationship can sometimes be hard can’t it? Leaving behind someone that has left us feeling good, stroked our emotions and feelings, been there for us in tough times, yet somehow has not always been the best thing for us.
Why do we struggle to leave when we know, really, it’s best for us?
Yet we continue on day after day allowing ourselves to be dragged through it because its comfortable, familiar, and makes us feel good. Sometimes really good.
Now, imagine if you will, that’s our relationship with food.
Of course we can’t totally break it off, but we may need to set some clear and healthy boundaries with it.
Whether we acknowledge it or not, we all have some type of relationship with food in our lives.
Of course those relationships and how they look largely depend on alot of things.
How we were raised.
I’d say that is most likely one of the biggest factors. How was food treated in your home while you were growing up?
Was it healthy and nutritious? Were you taught balance and good eating habits?
Were there the usual times of holidays and celebrations where it was expected you’d eat another piece of pie? ( cause hey Thanksgiving!) And that’s allowable 😄
Or was it the complete opposite with eating in excess and indulgence the norm? Eating way past the point of your hunger being satisfied until you were “stuffed “?
Perhaps it was somewhere in between.
Where ever you land, don’t underestimate how that has shaped your behavior with food today.
We’ve trained ourselves.
Like anything in our lives, we train ourselves in routines of habit.
Times we get up or go to bed. How we brush our teeth, prepare for our day, how we organize things…..it’s all set habits and routines we’ve formed.
Our eating and food choices are no different…..good or bad.
You’ve trained yourself to get snacks at the convenience store or trained yourself to load your shopping cart with fruits and veggies. Or you make a stop for morning coffee with or without a donut.
Perhaps it’s the drive thru coming home from work for a “snack” before dinner.
Whatever it is, you may have built habits with food to help you cope with emotional issues.
To do things differently will mean an intentional, purposeful, act to rebuild new positive and healthy habits.
Awareness leads to success
It hit me like a ton of bricks a few years back on this journey I’m on.
I had grown up in and with a household of emotional eaters.
Food was used for everything.
Happy? Sad? Celebrating? Angry? The weather changed? Boredom? Loneliness?
Comfort food wasn’t just a vague description….it was used to feed emotions.
Becoming aware of that made me even more mindful of my eating habits. Although not to the extreme of many family members, I had my own Achilles too.
If I found myself roaming looking for something I’d first think ” am I hungry?”
If that was a solid no, I removed myself and tried to assess what the reality was that I did need.
As I got further down the road of understanding myself, and being more mindful, food had a lot less pull to do it.
To this day, I still need to be mindful. Ingrained habits can take a long, long time to retrain, but it can be done.
You simply have to be real with yourself about those weak areas and then be willing to discipline yourself in new ways.
Oh. And don’t quit just because you don’t “get it right” immediately. Small daily steps lead to big victories
The mental shift
My brother and I were talking recently about similar things. He has been on his own journey. He’s lost a ton of weight and been faithful to strength training and learning to embrace cardio a bit more 😁
I’m super proud of his efforts. But it hasn’t been without his own struggles along the way too. His weakness for sweets, eaten often in secret, was a huge thing to work at overcoming.
He has had to take huge steps in the mental awareness area to continue being successful.
We talked about people who had lots of weight to lose ( like 100s of lbs) and the modern day quick fixes of surgeries and extreme diets….and how the majority failed and only regained the weight lost.
There was never a change in their mental behavior. There was never a shift in their relationship and behavior with food.
Whatever underlying problems drove them to eat and use food as an emotional coping tool were still there.
Without that being changed, you will continue in all the negative behaviors and patterns that led to becoming over weight.
The same is true for all of us. We have to know, recognize and understand why we do what we do with food.
Eating to ease the things inside of us is a negative way to deal with life, yet for many it becomes a coping mechanism for deeper issues.
If you struggle, here are things to consider.
Know your triggers. What causes you to reach for food? Keeping a notebook might be helpful to look back at to help you see patterns of behavior.
Are there times of day you feel weaker or less likely to make better choices?
What are your personal family dynamics with food? Healthy or not so healthy?
Do you mindlessly eat? Do you eat food without being present and enjoying it? Or do you just go through the motions?
Are you always thinking of food? Really, we shouldn’t be. If you eat adequate food ( enough to satisfy your appetite without over eating) and it’s nutritionally dense healthy food you won’t be hungry. Putting food in a proper position in your mind is important to success too.
Be patient and kind to yourself on the journey! Know you won’t change over night but be willing to keep moving forward and not give up.
These are just a few suggestions, you may think of others.
For any diet or weight loss program to be succesful, leading to a permanent lifestyle change your mind must be on board to a healthier you. You must deal with and let go of negative behaviors and build in new positive ones.
If your mind is not changed, you will keep repeating the cycle over and over again.
Would you agree or disagree our minds play the most important part of weight loss?
One thing that’s for certain under the sun besides taxes and death, is the fact people will always be on some kind of diet.
The diet industry takes in billions of dollars a year from people desperate and willing to try the next thing.
Unfortunately, the majority of those diets are going nowhere fast leaving their fallen victims clutching their celery sticks.
Seriously though I’ve seen the usual ones roll through this week….everything from speed supplements to starvation diets.
Can I just mention again, you really don’t have to go to extremes, be miserable, suffer, starve, and deprive yourself to lose weight and develop of change of lifestyle.
Yet some persist with this idea.
I guess for some reason ( maybe cause I write about it ) social media thinks I want to see all kinds of over hyped diet and nutrition “supplements” in my newsfeed.
Besides being annoying, they sometimes amaze me too ( and by amaze I mean at the outright craziness of what they sell) Mostly though, my heart hurts for those who will pay cash grasping at straws in an effort to ditch weight quickly.
With just a little research I learned some of the biggest complaints with this product was high blood pressure, nervousness, racing heart and other cardiac issues.
The FDA made them remove a “questionable” ingredient and it was supposedly replaced with something “safer”.
The product is mostly ingredients that act like speed in your body ( is this what they mean by ” speeding up your metabolism ??) and it also suppresses your appetite.
So you’re a nervous, jittery ball of energy running on minimal food, always thinking about when you can eat again.
Hmmmm. Sounds fun to me.
Weird newsflash but….having an appetite, our bodies telling us they are hungry, is a normal, natural thing.
Feed it real food, enough of it, to actually satisfy your hunger.
Our physical needs are often treated like something freakish and weird instead of normal.
Love your body, feed it nutritionally good food. When you do that, and eat enough to satisfy your hunger, you’ll be amazed at how good you feel.
I had heard about this diet before when a friend on social media started talking about their “diet” and that they were only eating 500 calories a day.
Mainly I perked up thinking “whoa a gerbil can’t live on 500 calories a day…like….how ya gettin’ outta bed??”
This diet is extreme and he was lured into a sense of…security? Cause it was under his doctor’s care.
Wait a second.
What the hell kinda doctor prescribes, supports, encourages, someone to be on a diet where their daily caloric intake is 500 calories and whatever random supplements?
My mind can’t get there.
I don’t care if a person has alot of weight to lose, that to me, is pure craziness.
Crazy and totally not safe.
I didn’t know to laugh or cry when I started reading up on it and exercise isn’t recommended.
Ha…really? Probably because you have to reserve your very minimal energy to keep breathing.
Ever heard of something called your BMR? ( basal metabolic rate)
I’ll tell you. It’s related to the way your body uses energy. For all of us it’s different.
Men and women in general will be different measures. Your BMR is the number of calories your body needs to have just to maintain keeping you alive.
Ya know….breathing, beating heart, to name a few.
For men its roughly 1,662 calories, and for women it’s 1,493.
This is just the basics.
It doesn’t take in you working a full day, your extra activities, as well as purposeful exercise. All of those factors change your caloric needs.
See how it can go bad fast existing on such minimal calories? And yes, you are just existing because you will be dragging without a fuel supply. No energy and mentally foggy.
Not only that, rapid weight loss will consume muscle as well as fat, further affecting your metabolism. And who wants to lose muscle mass??
Recently, I was made aware of another person doing this. Without great detail I’ll just say they dealt with lots of negative effects, and suffered physical consequences like constant hunger, agitation, dehydration, passing out, and another unexpected doctor visit.
And one more point ( I could make a lot more 🤣)
But this is a fact true to any diet, or stomach surgery, or really anything extreme.
If you don’t understand “why” you do what you do with food, if you don’t develop good “healthy behaviors” with food, if you don’t learn different strategies in the “how and why ” of your eating, you will be right back where you started.
Every single time.
Losing the weight may be fairly easy, however the mental shift takes much more time, discipline, and self awareness.
This is where so many people fail to follow through and really work on which is why there is a larger number of diet/ weight loss failures than successes.
In another post for another day, we’re gonna talk more about mental changes and self awareness to food and weight loss.
Again, I preach often, there is no “quick” way, nor should there be. Great weight gain doesnt happen in 7 days, great weight loss won’t either.
Daily, slow and steady, making good healthy choices always wins the race.
Tell me…have you ever tried any type if extreme diet? How did that turn out?
Summer is rapidly approaching here in Texas. Last weekend we rocked the ridiculous temps over 100, and closer to 110 with the heat index.
It was so sweltering it almost took your breath away.
With the arrival of summer there are some fruits and veggies that seem to just be a part of the season.
Tomatoes top that list.
Is there anything better than a warm, vine ripened tomato sliced with some salt and pepper? I could eat more than my share 😁
So as a nod to delicious summer food I thought the tomato would be a good one for our food spotlight post.
The tomato is from the nightshade family native to South America.
Despite botanically being a fruit, it’s generally eaten and prepared like a vegetable.
Tomatoes are the major dietary source of the antioxidant lycopene, which has been linked to many health benefits, including reduced risk of heart disease and cancer.
They are also a great source of vitamin C, potassium, folate, and vitamin K.
Some nutrition facts
The water content of tomatoes is around 95%. The other 5% consists mainly of carbs and fiber.
Here are the nutrients in a small raw tomato:
- Calories: 18
- Water: 95%
- Protein: 0.9 grams
- Carbs: 3.9 grams
- Sugar: 2.6 grams
- Fiber: 1.2 grams
- Fat: 0.2 grams
Carbs comprise 4% of raw tomatoes, which amounts to fewer than 5 grams of carbs for a medium one.
Simple sugars,such as glucose and fructose, make up almost 70% of the carb content.
Other plant compounds
The main plant compounds in tomatoes are:
- Lycopene. A red pigment and antioxidant, lycopene has been extensively studied for its beneficial health effects.
- Beta carotene. An antioxidant that often gives foods a yellow or orange hue, beta carotene is converted into vitamin A in your body.
- Naringenin. Found in tomato skin, this flavonoid has been shown to to decrease inflammation protect against various diseases in mice.
- Chlorogenic acid. A powerful antioxidant compound, chlorogenic acid may lower blood pressure in people with elevated levels.
Studies show that tomatoes and tomato products may reduce your risk of heart disease and several cancers. This fruit is also beneficial for skin health, as it may protect against sunburns.
So now that we’ve discussed how good they are for you….
How about a few recipes? Tomatoes by themselves are perfect. I also love tossing them in some olive oil and roasting with asparagus.
Cherry tomatoes are also good in my veggie scramble for breakfast.
As mentioned earlier, they also make perfect light dishes when the days get long and warm.
By the way….I made the rustic Italian cucumber and tomato salad for dinner last night…it is definitely a keeper.
Tell me, do you have any favorite tomato recipes?
We are approaching that time of year here in south Texas.
The time of year where there are longer days, warm evenings and easier dinners.
One of the foods that make frequent appearances at our summer meals is the sweet and flavorful watermelon.
And not just for dinner but it’s also a cool, sweet, refreshing treat on a hot afternoon.
Let’s take a look at how this delicious treat breaks down…
Watermelon consists mostly of water (91%) and carbs (7.5%). It provides almost no protein or fat and is very low in calories.
The nutrients in 2/3 cup of raw watermelon are:
- Calories: 30
- Water: 91%
- Protein: 0.6 grams
- Carbs: 7.6 grams
- Sugar: 6.2 grams
- Fiber: 0.4 grams
- Fat: 0.2 grams
You can eat a whole lot of it for minimal calories!
Watermelon contains 12 grams of carbohydrates per cup.
The carbs are mostly simple sugars, such as glucose, fructose, and sucrose. Watermelon also provides a small amount of fiber.
The glycemic index (GI) — a measure of how quickly foods raise blood sugar levels after meals — of watermelons ranges from 72–80, which is high.
However, each serving of watermelon is relatively low in carbs, so eating it should not have a major effect on blood sugar levels.
Don’t listen to health “experts” who criticize fruits because of sugars in them. These are naturally occurring sugars and not the simple sugars in cokes, candies or other sweet things.
Those…you definitely need to do in moderation.
The benefits of a fruit far outweigh the natural sugars in them that some people try to demonize.
What other good things does watermelon offer?
- Vitamin C. This antioxidant is essential for skin health and immune function.
- Potassium. This mineral is important for blood pressure control and heart health.
- Copper. This mineral is most abundant in plant foods and often lacking in the Western diet.
- Vitamin B5. Also known as pantothenic acid, this vitamin is found in almost all foods to some extent.
- Vitamin A. Watermelon contains beta carotene, which your body can turn into Vitamin A.
Watermelon is an exceptionally healthy fruit.
It’s loaded with citrulline and lycopene, two powerful plant compounds linked to lower blood pressure, improved metabolic health, and decreased muscle soreness after exercise.
What’s more, it’s sweet, delicious, and packed with water, making it excellent for maintaining good hydration.
For the vast majority of people, watermelon is a perfect addition to a healthy diet.
Tasty ways to eat it
Really the best way is just a big slice, still in the rind, cold, and juicy running down your hands while you eat it.
Yeah, super messy but it’s also one of those fun easy ways to enjoy it
When I serve it with dinner I do cut it from the rind into neatly sized pieces for more manageable eating 🙂
Check out these ideas for watermelon…
Is watermelon a favorite summer fruit for you? How do you like to eat it?
If there is one thing that often seems to be a stumbling block to people who want to lose weight it’s this….
They think there has to be an “all or nothing” mentality to get it done.
Either they have to exist off of kale and water ( both of which I have nothing against) and live a totally miserable existence constantly checking the scale to see if a pound or two has vanished.
They go back to counting down the days till they can get back to “normal” again because they don’t think there is room in a nutrition plan for having a hamburger or Chocolate cake on occasion.
I feel bad when I see people choosing a complete deprivation plan. Mainly because I know they are setting themselves up for failure.
It’s the same when they choose a specific diet that eliminates food groups or severely restricts foods that make life enjoyable.
We just aren’t wired for complete and total extremes. None of us are.
Who wants to be at a birthday party watching everyone else eat cake or not enjoy a meal out that you splurge a little?
Freedom is being able to do those things and knowing the end of the world won’t happen because you did.
In our daily nutrition we should strive to eat well with a good balance of all food groups. Little daily healthy choices add up for long term success.
Each meal should contain good portions of vegetables and fruits and a good amount of protein ( about 30%)
A healthy lifestyle means getting the appropriate nutrients we need but allowing ourselves a bit of freedom to have that treat.
It means that we can trust ourselves enough with those foods to eat and enjoy it and move on with life. When we blend our favorite things into a healthy eating plan we are less likely to binge because we’ve restricted ourselves
Building an awareness of food in our life will help us learn balance but also will lead to a slow steady weight loss that will be permanent
And …you’ll have your cake and eat it too 😉