I noticed an article in the St. Albans Messenger from the other day featuring the book, "Kitchen Wisdom, Gluten Free", by Liz Conforti. It sounds like a great cook book, which I think I'm going to check out.
Thank you, Liz, for helping us to cook and eat gluten-free!
Thursday, October 30, 2014
Wednesday, October 29, 2014
Sunsets at Westview Condos
I just had to share with all of you the breathtaking view from my back balcony of the sunset this evening.
This is one of the reasons why I like my condo rental so much. It's really peaceful and relaxing this time of day.
Tuesday, October 28, 2014
My Favorite Salmon
Tonight my daughter was coming for dinner, so I decided to serve salmon. I always buy the wild caught, sockeye salmon. It's higher in Vitamin D, and still has a good amount of brain and heart healthy omega 3 fatty acids. I buy mine from Hannafords here in St. Albans.
I usually add dried tarragon, put a little bit of water to cover the bottom of the baking dish, and bake at 400 degrees for about 15-20 minutes.
Saturday, October 25, 2014
St. Albans 5K Glow Run
This evening the St. Albans Rec Department hosted the 5K Glow Run. We had a alot of fun, even though it started raining pretty well right at the starting line.
This image is from when we first arrived, and everyone was getting ready.
This image is from when we first arrived, and everyone was getting ready.
This next image was of some folks kind enough to pose for a picture. Sorry it's so blurry, I'm still learning my way around my camera.
This photo is of a friend of mine, Angie, at the starting line-up:
And this last photo is from Tatro's Catering, who provided refreshments for everyone:
Their hotdogs must have been pretty good, because my 7-year old daughter ate two of them.
Great job, everyone!
Power- Packed Breakfast
Over the past several years, I have been doing alot of independent study about health and wellness. The biggest impact on our health is what we eat. So, I have created my own power-packed breakfast that I am going to share with you. This breakfast includes some of the most important nutrients your body needs, and it includes the best way to assimilate those nutrients into your body.
The breakfast includes:
pasture raised eggs
cheddar cheese
olive oil
pre-soaked oatmeal
banana
wild blueberries
kale
Now, when you saw kale in the list, I'm sure you were probably thinking, "there is no way I'm going to eat kale, period, let alone for breakfast". I don't blame you for feeling that way, but, once you know why it's so important, and once you try it, you'll see it's really not so bad, and worth the effort for the health benefits it offers.
So, let's get started. Pasture raised eggs. Eggs in general are one of the most nutrient-dense foods you can eat, and pasture raised eggs are the most superior of all. I get mine from Price Chopper, here in St. Albans.
Besides providing all eight essential proteinbuilding amino acids, a large whole, fresh egg offers about six to seven grams of protein and five grams of fat (with about 1.5 grams of it saturated), which comes in handy to help in the absorption of all the egg’s fat-soluble vitamins. One egg also serves up around 200 milligrams of brain-loving cholesterol and contains the valuable vitamins A, K, E, D, B-complex and minerals iron, phosphorus, potassium and calcium.10 Choline, another egg-nutrient, is a fatty substance found in every living cell and is a major component of our brain. Additionally, choline helps break up cholesterol deposits by preventing fat and cholesterol from sticking to the arteries.10,14
I cook my eggs in olive oil, and I cook them so the eggs whites are hard, but the yolks are still soft. This helps reduce the oxidation of the cholesterol in the yolk. On top of the eggs, I grate some Cabot cheddar cheese. Cheese is also a very nutrient dense food. It contains vitamins A & D, as well as calcium. The combination of these nutrients together help calcium absorption, which brings us now to the subject of kale. Kale is an excellent source of vitamin K2, as well as vitamin A. When you combine vitamins A, D, and K2, you get the best absorption of all three. The result is a superior immune system, bone density, and prevention of tooth decay, since the calcium is getting it's best shot at absorption.
I choose to eat wild blue blueberries versus domesticated blueberries because they are lower in sugar and have one of the highest amounts of polyphenols, a substance that greatly reduces the risks of cancer and cardiovascular disease. I add these to my pre-soaked oatmeal, along with a sliced up banana. I like to eat bananas because they contain about 20% of the RDA of vitamin B6, which helps process serotonin in the brain, (i.e., it helps me to wake up better in the morning since I can't drink coffee), and it contains the enzyme, amylase, which helps to break down carbohydrates during digestion. Also, adding a little bit of whole milk, if you are not lactose intolerant, is a good idea as well.
I pre-soak my oatmeal because it breaks down the lectins and phytates that are naturally present in the oats, as well as many other grains. Lectins and phytates can block calcium absorption as well as other minerals, and can cause inflammation in the stomach. To pre-soak your oatmeal, combine one cup of water with one cup of old-fashioned rolled oats, then add 2 tablespoons of lemon juice. Stir, cover, and let soak on the counter for 12-24 hours. To cook, put one cup of water in a pot and bring to a boil. Once boiling, add the pre-soaked oats. Cook until done.
To cook the kale, first I steam it for 5 minutes. Then I mince garlic cloves, and fry the cloves in walnut oil for about a minute. Then I add the steamed kale, and fry for about 5 minutes. It's delicious!
So, for optimum health, it's a good idea to choose our foods based on what they do for our bodies. If we choose our foods based on their health benefits for most of our meals, we can indulge in our favorites treats on occasion, and enjoy life to the fullest.
The breakfast includes:
pasture raised eggs
cheddar cheese
olive oil
pre-soaked oatmeal
banana
wild blueberries
kale
Now, when you saw kale in the list, I'm sure you were probably thinking, "there is no way I'm going to eat kale, period, let alone for breakfast". I don't blame you for feeling that way, but, once you know why it's so important, and once you try it, you'll see it's really not so bad, and worth the effort for the health benefits it offers.
So, let's get started. Pasture raised eggs. Eggs in general are one of the most nutrient-dense foods you can eat, and pasture raised eggs are the most superior of all. I get mine from Price Chopper, here in St. Albans.
Besides providing all eight essential proteinbuilding amino acids, a large whole, fresh egg offers about six to seven grams of protein and five grams of fat (with about 1.5 grams of it saturated), which comes in handy to help in the absorption of all the egg’s fat-soluble vitamins. One egg also serves up around 200 milligrams of brain-loving cholesterol and contains the valuable vitamins A, K, E, D, B-complex and minerals iron, phosphorus, potassium and calcium.10 Choline, another egg-nutrient, is a fatty substance found in every living cell and is a major component of our brain. Additionally, choline helps break up cholesterol deposits by preventing fat and cholesterol from sticking to the arteries.10,14
I cook my eggs in olive oil, and I cook them so the eggs whites are hard, but the yolks are still soft. This helps reduce the oxidation of the cholesterol in the yolk. On top of the eggs, I grate some Cabot cheddar cheese. Cheese is also a very nutrient dense food. It contains vitamins A & D, as well as calcium. The combination of these nutrients together help calcium absorption, which brings us now to the subject of kale. Kale is an excellent source of vitamin K2, as well as vitamin A. When you combine vitamins A, D, and K2, you get the best absorption of all three. The result is a superior immune system, bone density, and prevention of tooth decay, since the calcium is getting it's best shot at absorption.
I choose to eat wild blue blueberries versus domesticated blueberries because they are lower in sugar and have one of the highest amounts of polyphenols, a substance that greatly reduces the risks of cancer and cardiovascular disease. I add these to my pre-soaked oatmeal, along with a sliced up banana. I like to eat bananas because they contain about 20% of the RDA of vitamin B6, which helps process serotonin in the brain, (i.e., it helps me to wake up better in the morning since I can't drink coffee), and it contains the enzyme, amylase, which helps to break down carbohydrates during digestion. Also, adding a little bit of whole milk, if you are not lactose intolerant, is a good idea as well.
I pre-soak my oatmeal because it breaks down the lectins and phytates that are naturally present in the oats, as well as many other grains. Lectins and phytates can block calcium absorption as well as other minerals, and can cause inflammation in the stomach. To pre-soak your oatmeal, combine one cup of water with one cup of old-fashioned rolled oats, then add 2 tablespoons of lemon juice. Stir, cover, and let soak on the counter for 12-24 hours. To cook, put one cup of water in a pot and bring to a boil. Once boiling, add the pre-soaked oats. Cook until done.
To cook the kale, first I steam it for 5 minutes. Then I mince garlic cloves, and fry the cloves in walnut oil for about a minute. Then I add the steamed kale, and fry for about 5 minutes. It's delicious!
So, for optimum health, it's a good idea to choose our foods based on what they do for our bodies. If we choose our foods based on their health benefits for most of our meals, we can indulge in our favorites treats on occasion, and enjoy life to the fullest.
Thursday, October 23, 2014
Shepard's Pie
The weather is turning a little cooler now, so it's a great time to start cooking old time favorites that warm you up after being outdoors. One of my favorites is shepard's pie:
Ingredients-
6-8 medium to large size potatoes
2 lbs. ground meat (turkey, beef, bison, or lamb)
2 cans of cream of mushroom soup
1 vidalia onion
1 can of sweet corn
I can of creamed corn
olive or walnut oil
salted butter
milk
salt to taste
Directions-
Peel and quarter potatoes, and boil until soft. Drain, put back in pot, and add one and a half sticks of salted butter, sliced up. Allow butter to melt. Mash potatoes with potato masher and add milk. Use electric mixer, and add more milk as needed. Add salt to taste.
While potatoes are cooking, dice onion and carmelize in frying pan with oil. Remove from pan. Brown ground meat until fully cooked, then drain.
Put drained meat in a small roasting pan. Mix in the cans of mushroom soup. Spread meat to cover bottom of the pan. Next add the can of sweet corn, and then the creamed corn on top. Top with the mashed potaotes. You can add extra butter on top of potatoes if you like, and sprinkle with paprika. Bake in the oven uncovered on the center rack at 350 degrees for 25-30 minutes. Serve with a side vegetable.
Ingredients-
6-8 medium to large size potatoes
2 lbs. ground meat (turkey, beef, bison, or lamb)
2 cans of cream of mushroom soup
1 vidalia onion
1 can of sweet corn
I can of creamed corn
olive or walnut oil
salted butter
milk
salt to taste
Directions-
Peel and quarter potatoes, and boil until soft. Drain, put back in pot, and add one and a half sticks of salted butter, sliced up. Allow butter to melt. Mash potatoes with potato masher and add milk. Use electric mixer, and add more milk as needed. Add salt to taste.
While potatoes are cooking, dice onion and carmelize in frying pan with oil. Remove from pan. Brown ground meat until fully cooked, then drain.
Put drained meat in a small roasting pan. Mix in the cans of mushroom soup. Spread meat to cover bottom of the pan. Next add the can of sweet corn, and then the creamed corn on top. Top with the mashed potaotes. You can add extra butter on top of potatoes if you like, and sprinkle with paprika. Bake in the oven uncovered on the center rack at 350 degrees for 25-30 minutes. Serve with a side vegetable.
Monday, October 20, 2014
Featured St. Albans Business: The Clean Spoon
I had the pleasure of stopping by "The Clean Spoon" cafe this weekend. I have to say, I was very impressed. I used to live on the west coast in California, as well as in East Hartford, Connecticut. I've also spent quite a bit of time in Montreal. So, I guess you can say I know a great place to eat when I see one. Amanda's menu is top of the line healthy eating for sure. Her menu selection is unique, like the Rosemary Popcorn, for example, or the apple nachos. I was also very excited to see that all of her dressings are made in house, which means, they are much better for you than the store-bought bottles. She also offers gluten free bread.
I tried one of her brownies. It was deeelish!
To see her menu, go to www.thecleanspoon.com.
The Clean Spoon is located at 34 South Main Street, St. Albans, VT 802 528-5539.
Thank you, Amanda, for offering our community healthy, and delicious food!
I tried one of her brownies. It was deeelish!
To see her menu, go to www.thecleanspoon.com.
The Clean Spoon is located at 34 South Main Street, St. Albans, VT 802 528-5539.
Thank you, Amanda, for offering our community healthy, and delicious food!
Thursday, October 16, 2014
Free Online College Classes and Alternative College Credit
Today, a college education in a field of study that is marketable is more important than ever. But, trying to cover the costs of that education can be daunting, to say the least. Fortunately, there are many alternatives to the traditional brick and mortor college or university. Below are links which I learned about from the blog, The Simple Dollar, which will connect you to free online courses:
Coursera has complete online college-level courses, with all of the materials and quizzes-
Khan Academy has online courses from introductive to advanced college courses-
Duolingo teaches foreign languages-
MIT's Opencourseware teaches technology-related topics and general topics-
Treehouse offers computer programming training for a low fee.
If you are a Vermont State College Student or member of the military, you can take C.L.E.P. or
D.S.S.T. tests to receive three to six credits for specific subjects:
Another option is the Prior Learning Assessment through Community College of Vermont. It offers students the option to request credit for college-level learning and experience gained through work and training, military or community service, online or individual study. This is a great option for adult learners and continuing education students.
In today's global economy, everything is constantly changing with technology, scientific discovery, and innovation. In order to keep up, life-long learning is essential. Take advantage of online courses and free training at your place of employment. Have a plan in mind as to what skills you want to market. Find a mentor in the the field you are interested in. Offer to do an internship in order to gain experience.
You can visit the VSAC website to get a picture of the field you would like to work in to see what the job market projections look like:
The following link will bring you to the VSAC website to help you determine which career is right for you:
So, as you can see, there are many options out there to gain the education you need to have the career you are interested in, without spending a fortune. I plan on taking some of the online courses myself, and then doing the prior assessment of learning at CCV. It makes sense to get college credit for what you already know.
Wednesday, October 8, 2014
October is National Substance Abuse Prevention Month
October is National Substance Abuse Prevention Month. The following link will provide you with alot information about substance abuse prevention:
http://www.samhsa.gov/prevention/nationalpreventionmonth/
I can say that I personally know alot of people in St. Albans who do not abuse substances of any kind. This might be news to some people who have only heard of the negative news reports about St. Albans regarding the substance abuse/addiction problems some people are struggling with.
I would like to personally advocate to anyone in our community who is abusing substances to stop, and get help if they can't stop on their own. After talking with a couple of young people near where I live, I think a big part of the problem for those who do get caught up in it is that substance abuse/addiction is believed to be a cultural norm, and therefore acceptable, and safe. However, it really is not a cultural norm, because many people choose not to do it for very good reasons. It is very destructive to the most important organ you possess, your brain. It literally impedes your ability to be a critially thinking, grown adult. Other good reasons many wise people choose not to abuse substances is that they can, and often do, kill people.
Often, teenagers do it because they see or hear about their peers doing it, so they think they can or should do it too. What they don't realize is that there are also many of their peers who do not use drugs, and never will. This is because they know they want the best life has to offer them, and they want to be as healthy and capable as possible.
I do not abuse substances of any kind and neither does my fiance. I would not choose to be involved with someone who did. That is not what I would want in my life, or my family's life. If anyone offers you drugs, refuse them, and do not associate with that person. They will only bring misery and suffering into your life. Seek out people who strive to live a healthy life-style and who pursue excellence in their education and/or profession. These are the people who will bring goodness into your life. God bless.
http://www.samhsa.gov/prevention/nationalpreventionmonth/
I can say that I personally know alot of people in St. Albans who do not abuse substances of any kind. This might be news to some people who have only heard of the negative news reports about St. Albans regarding the substance abuse/addiction problems some people are struggling with.
I would like to personally advocate to anyone in our community who is abusing substances to stop, and get help if they can't stop on their own. After talking with a couple of young people near where I live, I think a big part of the problem for those who do get caught up in it is that substance abuse/addiction is believed to be a cultural norm, and therefore acceptable, and safe. However, it really is not a cultural norm, because many people choose not to do it for very good reasons. It is very destructive to the most important organ you possess, your brain. It literally impedes your ability to be a critially thinking, grown adult. Other good reasons many wise people choose not to abuse substances is that they can, and often do, kill people.
Often, teenagers do it because they see or hear about their peers doing it, so they think they can or should do it too. What they don't realize is that there are also many of their peers who do not use drugs, and never will. This is because they know they want the best life has to offer them, and they want to be as healthy and capable as possible.
I do not abuse substances of any kind and neither does my fiance. I would not choose to be involved with someone who did. That is not what I would want in my life, or my family's life. If anyone offers you drugs, refuse them, and do not associate with that person. They will only bring misery and suffering into your life. Seek out people who strive to live a healthy life-style and who pursue excellence in their education and/or profession. These are the people who will bring goodness into your life. God bless.
Tuesday, October 7, 2014
Hello! Welcome to my new blog, "A Closer View of St. Albans, VT". I will be sharing with all of you a little bit about the city I was born and raised in, and all of the great things going on here. I will be covering many areas such as; food, fashion, handmade crafts, farming, maple sugaring, local businesses, festivals, health and wellness, and recreation.
Welcome to St. Albans!
Welcome to St. Albans!
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