Nori Wraps

Now remember - Don't knock it until you've tried it...so if you haven't tried nori or you just look at it and go 'eeeeuuuuuwwww' just hear me out...SIT!  Thank you so much.

2 full sheets of nori

Nori, a paper-thin sheet of a roasted and dehydrated seaweed, is used primarily in Japanese cuisine. It commonly serves as a wrapper for sushi rolls. It may also be crumbled for use as a topping or garnish, imparting a sweet but salty taste to dishes. 

However, there's no law that you have to use nori for only Japanese food and certainly no law that it can only be wrapped around rice and raw fish so let's talk nori...

First of all, nori is not a grab and go sort of item.  Once it is wrapped and starts to get moist, it will get a little chewy so wrap and eat one at a time.  Same goes for the cut rolls, try not to let them sit.  Be sure to store nori in a dry place or it will lose its crisp texture.  

Now I wrap EVERYTHING in nori.  And it's darn good.  It's got a nice salty 'snap' to it that I really enjoy.  I will sometimes just eat a sheet of it for funsies.  I keep a package of it on my kitchen table for when the need a fix (of NORI, thank you very much).

• For breakfast I like eggs and avocado wrapped in nori.
• At lunch I might mix up tuna or salmon and cream cheese and cucumbers, or avocado and greens and wrap that in nori.
• For a quick light dinner I have been known to wrap cooked chicken or lunchmeat, cooked veggies and hummus in nori.
• A light lovely dessert is sliced strawberries and cream cheese wrapped in nori.

To review - some things you could wrap in nori and snack on:

Avocado

Carrots, cut into strips

Cucumber, cut into strips

Fresh salad greens

Beans

Eggs, scrambled or hard baked

Cooked sliced chicken, steak or nitrate free lunchmeat or sausages

Shrimp, Tuna or Salmon

Veggies, roasted or grilled

Fruits - sliced strawberries or apples, raspberries, banana

Cream cheese

Hummus

Greek yogurt or sour cream

Almond butter
Rawtella

Here's the 'official' instructions on how to wrap these up, but hey, sometimes I just give it the good ole college try, it looks funny but tastes good anyway.  So don't stress about getting it perfect unless your Japanese mother-in-law is coming over.  (Don't laugh - I actually have one of those!)

Hand Rolls

makes 1 serving

1/2 sheet nori and ingredients to fill it

 

Place nori horizontally in front of you (landscape), smooth shiny side down.  Place other ingredients on the left half of the nori, diagonally (bottom in lower left corner, top in middle top of nori). Take a dab of filling and place it in the upper right corner.

To roll – pick up nori and hold heavy end in left hand, empty end towards you.  Grab bottom left corner and pull it up and to the right WHILE curling the fingers of your left hand towards that corner.  Squeeze gently to firm up roll and use dab of water to seal.

Cut Rolls

makes 1 serving

1 sheet nori and ingredients to fill it

Place nori horizontally in front of you (landscape), smooth shiny side down.  Place other ingredients across the bottom of the sheet. 

Roll tightly, moisten the empty edge and press to seal.  Use a sharp moist knife to cut into pieces.

Help - I'm Stuck!



"Don't step on it...it makes you cry"



SPOILER ALERT:  Annoyingly perky pep talk will start in five seconds...

Lately, I’ve seen a lot of posts that start ‘help, I’m stuck….I’ve only lost XX pounds….’

Only…only….only…you’re LOSING WEIGHT!  That’s a miracle in itself.  I mean, did you ever think you'd be complaining about 'only' losing this many pounds?  What a great thing to be able to complain about! 

 

And yes, sometimes, the weight loss comes to a halt, and then you’re stuck.  And that’s normal. 

When you start a healthy eating program, you’re starting from scratch, at your very worst health-wise, so of course, the weight comes off pretty quickly, some of which was water weight, but still, it’s exciting.  And then, you keep eating right and taking care of yourself – Counting Up with P10 – and you feel great and life is fun again.  Eventually though, your body gets used to the new routine and it doesn’t respond the way it did at first. 



That doesn’t mean you’re doing it wrong!  It means you’re on the right track.  Your body is saying that it likes the new routine and is getting used to being healthy.  It wants to enjoy itself and take a break to get used to feeling good.  Your body’s not done yet, it’s just coasting for a bit. 

So don’t worry!  Keep eating right.  Try new things, maybe a veggie you’ve been avoiding, or an exercise routine that you thought might be too hard…but DON’T GIVE UP.  You’re still healthier, right?  You’re still feeling good?  Then RELAX, breathe and give yourself a break.  You are still going to lose weight but right now your body is taking a break – don’t beat yourself up….after all, did you gain all this weight in a few weeks?  NO – and you won’t lose it all in a few weeks.  Give yourself permission to enjoy where you are right now and just keep going and once your body has had time to get used to the new situation, it’ll kick back in again. 



I know I’m supposed to have all the answers (yeah right) but I’m in your shoes as well.  The past few months I’ve been on and off track so much it seems like I should wear four wheel drive workout shoes. 

So please, don’t get so focused on the weight loss (or lack thereof) that you give up or get too discouraged.  There really is no ‘miracle start up’ to bust through a plateau.  Some things that have worked for me are:

• Whey protein fasting for a few days;
• Relaxing and eating slightly off plan for a couple of days and then starting back up again;
• Staying on Stage 1 for a few weeks instead of just three…the book says three but every time I wander into Stage 2 I end up not doing too well, so I mainly stick with Stage 1.



Remember people, I’m just a regular person looking for answers just like you are.  I’m not a doctor or a professional and I don’t work for P10 so I’m just giving you my two cents worth.

It’s not just the weight loss – it’s the weight off your shoulders too – when you are able to do yard work, or jog, or keep up at amusement parks or go on a cruise and not gain weight – things you were not capable of doing before.

Success seems to be connected with action.  Successful people keep moving.  They make mistakes, but they don’t quit – Conrad Hilton

Don’t lose hope if you don’t lose weight continuously.  It’s STILL better than what you were doing before.  If it bothers you so much, stay off the scale for a week or so!

I hope my rant has helped you just a little bit, or a lot.  The only big problem I have with P10 is that we don’t get together each week and share stories and pass out stickers and go ‘squeeeee’ but there’s no reason we can’t do that here or on the Facebook pages. 

Take care and hang in there!  Say it with me Kelley!  YOU ARE WORTH IT!!



Pepperitas!!

The other night Bubba was trying to think of what to put in his lunch for the next day.  I hadn't made any bread he could use and he was tired of lettuce wraps.  He doesn't have a lot of time for lunch so he prefers to eat something easy and sandwich-like.


Well, lo and behold, I had a lightning flash and this cute little idea was born.  I'm sure someone else somewhere has already thought of it and done it but darnit - I'm proud of this right now and he really liked the idea and enjoyed his lunch.  

I couldn't think of a cute name so I'm calling them Pepperitas....

You'll need a bag of these - sweet mini peppers - they fit in the palm of your hand:

 And, whatever you prefer as a filling - here are some ideas to get you started....

- cream cheese and veggies
- slices of meat and cheese
- chicken salad
- tuna salad
- what else sounds good to you?

Slice off the top of the pepper and shake out the seeds, then fill with whatever you'd like.

We wrapped them in foil so the toppings wouldn't fall out and they made a great lunch - but you could make these into a snack or an appetizer.

What do you think?

These contain: cabbage and veggies; turkey, cheese and almonds; and chicken salad

Ch...Ch...Ch...CHIA!



and absolutely NO side effects!



Chia seeds…yes, the same ones.  Yes, really - the same ones we used to smear on little clay sheep and Tweety Birds and such a waste!  Of course, if our mothers had caught us eating them we’d probably have gotten smacked. 

There, there now, I thought the exact same thing you’re thinking right now but once I tried them and got used to it I was hooked and you will be too.  They have SO many health benefits and are easy to use.  First and most important of all – their texture is similar to sesame seeds, crispy and chewable, not at all like the nasty blackberry seeds we all hate to get caught in our teeth.  And it has a mild taste so hopefully it shouldn’t really bother you. 

And, I’m here to tell you that you can believe the hype.  I put a heaping spoonful of chia gel in my morning smoothie or eggs and I can tell the difference in energy levels and fullness.  For a mid afternoon pick me up, I eat  a spoonful of solid coconut oil rolled in chia seeds and that’s a great combo to feel full and get energy. 

This is the article I read that turned me on to eating Chia - The Chia 'Cheat Sheet' and Ten Raw Chia Recipes

The following information is excerpts from the article BUT please click the link and read all about it, I just hit the highlights.

Why would you want to eat Chia?

Chia seeds are said to have:

*2 times the protein of any other seed or grain,

*5 times the calcium of milk, plus boron which is a trace mineral that helps transfer calcium into your bones,

*2 times the amount of potassium as bananas,

*3 times the reported antioxidant strength of blueberries

*3 times more iron than spinach

*copious amounts of omega-3 and omega-6, which are essential fatty acids

They are a complete source of protein, providing all the essential amino acids in an easily digestible form. They are also a fabulous source of soluble fibre. Like flax, chia is highly hydrophilic: the seeds absorb water and create a mucilaginous gel. They can hold 9-12 times their weight in water and they absorb it very rapidly - in under 10 minutes.

Which medical conditions can Chia help relieve or support?

Chia is reported to be beneficial for a vast range of issues, for example:

*weight loss/balance

*thyroid conditions

*hypoglycemia

*diabetes

*IBS

*celiac disease

*acid reflux

*lowering cholesterol

The Basic Gel

To make a basic chia gel, simply add 1/3 cup of seeds (2oz) to 2 cups of water. Stir the mixture well, to avoid clumping, then leave it in your fridge, in a sealed jar. This will yield around 17oz of chia gel. You can begin to eat the gel almost immediately if you like. Just 10 minutes is enough time for the gel to be formed. More of the nutrients will be easily accessible after a few hours however, so many people like to make up a batch like this and leave it in the fridge. It will stay good for about three weeks. Then you can just reach into the fridge and take out some of the ready-made gel whenever you need it. You might add it to smoothies, mix it with salad dressings, puddings or granola, or simply take it by the spoonful.   

Whole Seeds

You can also sprinkle the dry seeds onto salads or add them to granola mixes. You may also want to experiment with grinding them first in a coffee grinder, to make a 'chia flour' you can then add to smoothies, soups and so on.

My family is also partaking of this lovely treat and are completely clueless!  I like to put the gel into their food where it won't show, like scrambled eggs with chopped veggies.  My husband has noticed the difference in energy in the mornings.   Try it and see how you like it and let me know. 

I will follow up with some recipes in the near future.

All in the Family

Jenn writes - I also have two little ones (6 and almost 4) and they are big on their sweets and bread... which I want to reverse but their Grandma makes it difficult... she's a true Grandma in that she spoils them with all kinds of treats every time we go! I love her but I wish I could get her on the bandwagon and have her serve “veggie treats” instead :) Any tips on how to start again and stay with it this time?? And how to get the hubs & kids on board or at least start making steps to get them on board?

Ah yes…assimilation.  How do you tell your lovely cooperative eager to do whatever you say children and husband ‘we are eating healthy from now on and you have to like it or else?’ – well, you don’t.  You can't really change others, you can only change yourself.



We eat meatloaf in this house - you Meathead!



I have a husband and an 18 year old daughter and we are were a meat and potatoes family.  Casseroles, roasts, stews, corned beef and cabbage, oh yes ma’am.  Maybe a salad or roasted veggies once in a while but none of that diet stuff! 

So, I started The Perfect 10 Diet on my own.  I made them the usual stuff, and then went a little lighter with the cooking as time went on.  I’d cook chicken and vegetables and I’d put mine on greens and they got some white rice with it.  Then, I slowly started making changes, a little at a time.  I’d change the rice for quinoa or substitute mashed cauliflower for potatoes.  I roasted a lot of veggies the first few weeks, trying many different ones and seeing what was a hit.  Believe it or not, the Brussels sprouts are the favorite.  Now, they eat what I eat and they don't even know what hit them.

AND FOR PETE’S SAKE – don’t tell them what’s in it!  We moms know that’s an automatic EEEEUUUUWWWW!  Mashed cauliflower is ‘mashies’, turkey burgers are ‘burgers’, etc. 

Most likely, your young children are not overweight so don’t put them on Stage 1 – have them start at Stage 3.  They are growing and need the nourishment.  Have them help you make good stuff – talk about how good it is and how it helps you feel good too.  (If they’ll fall for that).  And remember – they have Human Growth Hormone and other factors in their favor because of their youth so they don’t need to have super strict compliance to Perfect 10.  Heck, just cutting back on the sugar and bread they eat will do them a lot of good.  Every little bit helps.

Do your best to make sure that most of their meals are healthy.  Yes, they’ll get into stuff with Grandma and at school and such, but if you can control their breakfast, or pack their lunch and get their dinner most of the time, you’re still ahead of the game.  If you know you’re going someplace with a lot of treats, fill them up with good stuff first to head some of it off at the pass.  Besides, if you restrict them totally from their ‘treats’ then you might end up with a kid who won’t learn how to control themselves when confronted with that sort of thing.

Well, that’s my two cents.  My family is different from yours, so this might work and it might not.  But most of all DO THIS FOR YOURSELF - and maybe they’ll follow – and maybe they won’t.  But hopefully as time goes on they’ll see how well it works and want to be a part of it.

Avocado Smoothie

Avocados!  They are really starting to grow on me (pun intended).  I grew up in the Midwest listening to my California mother extol the virtues of these creepy looking things (I could see why they’re called ‘alligator pears’)…she even tried to make us eat one!  And, like mothers sometimes are, she was right – I now love avocados and try to have some every day. 

I found myself trying to eat them all before they went bad or throwing them out and it made me sad.   I was looking up information about them and found this great website that taught me a lot about avocados – including how to freeze them!  Thanks to this article, when I feel them start to get very slightly squishy, I put them in the fridge for a few days and then I don’t waste as much of them. I hope you find it as informative as I did.

After the article I've posted my basic Avocado Smoothie recipe.

1/2 medium avocado = 1 serving of fat

excerpts from an Article by Linda Stradley of What's Cooking America

Purchasing & using avocados

Avocados must be used when fully ripe. They do not ripen on the tree and are rarely found ripe in markets. Fresh avocados are almost always shipped in an unripe condition

To test for ripeness by cradling an avocado gently in your hand. Ripe fruit will yield will be firm, yet will yield to gentle pressure. If pressing leaves a dent, the avocado is very ripe and suitable for mashing. They are best served at room temperature.

Tips on ripening avocados:

To ripen avocados slowly, put them in the fruit bin of your refrigerator (no apples please, that would be mixed signals). Avocados can be kept for up to two weeks this way. They will ripening very slowly, so when you take them out of the refrigerator they will be ready to eat in a couple of days.

To ripen an avocado faster, place in a brown paper bag and set in your oven with only the oven light on.

Once avocados are at a desired stage of ripeness, they may be refrigerated for up to 2 to 3 days.

Freezing avocados

You can freeze mashed fresh, ripe avocados if you want to have an “emergency supply” of avocados on hand for guacamole.

To freeze, mash the avocados with a fork.  Add one teaspoon lime or lemon juice per avocado and mix well.  The best way to freeze the prepared mashed avocados is to use a freeze-weight zip lock bag. Fill the bag with the mashed avocado. Remove the air from the bag and then zip closed and freeze. 

Thaw the frozen avocados in the refrigerator or place the container in a bowl of cool water to accelerate thawing.

Avocado Nutrition Chart:

Avocado - 1 medium
Calories	324
Total fat (g)	30.8
Carbohydrates (g)	14
Dietary fiber (g)	10
Sodium (mg)	0
Cholesterol (mg)	0

Avocados and weight loss (dieting) programs:

The following information is from The Avocado and Human Nutrition. I. Some Human Health Aspects of the Avocado, by Bob Bergh, Department of Botany and Plant Sciences, University of California:

Weight Control - Contrary to popular assumptions, the avocado can be a helpful part of a successful weight-management program. It brings several advantages.

Its monounsaturated fat speeds up the basal metabolic rate, as compared with saturated fat.

Its high fat content gives a quicker feeling of satiation (“fullness”), thus helping to reduce overeating.

Its high fat content makes an overall sound diet more palatable, reducing the temptation to binge on foods high in sugars or saturated fats.

Its rich supply of vitamins and minerals also makes the diet more wholesome and satisfying and thus more conducive to overall health.


If you're still with me - let's move on to the Avocado Smoothie, which didn't really sound that appealing to me but I was surprised at how much I liked it.  I had to add protein to it 'cause that's how I roll.  This is a basic recipe, you could search online for ideas to add all kinds of interesting things to it.  After all, isn't that why Al Gore invented the internet?

Avocado Smoothie
makes one large glass

1/2 medium avocado, peeled and pitted

1/2 cup almond milk

1/4 cup half and half

1 tsp agave

1 cup ice

*optional - 1 serving of whey protein powder

Put the liquids into the blender, add the avocado flesh, agave and ice and puree until completely smooth. 

This smoothie is 2 servings of fat and if you add the protein powder, make it also 1 serving of protein.

Click here to print the Avocado Smoothie Recipe.

Grab N Go - Be Prepared

Trena says - I would love to see some make ahead “grab and go” breakfast or lunch ideas. I'm not one to jump out of bed and eat or even look at food for a couple hours. I usually just bring hard boiled eggs and cheese to work.

Thanks for your input Trena - that's a good idea!  I'm sure we can all use some ideas for how to get out the door a little faster in the mornings.  Working out and then eating breakfast at anme is killing my schedule in the mornings - I sit, eat and relax and enjoy...and then run screaming into the shower and out the door.  Well, yes, I do get dressed first...

Now, depending on where you work and what you have, you’ll need to get creative.  I’m lucky, I have a fridge and freezer and microwave and toaster oven at my office so I can get a little free and easy with my ideas.  So, I’ll tell you what I do and in the comments, mention what you could do at your workplace and that way everyone can learn from our ideas.

Breakfast ideas:

Overnight oatmeal – make it the night before, throw it in a Tupperware and run out the door.

Quiche – make ahead, cut into squares and pack it ready to take with you.  Or freeze and keep a few pieces at work for breakfast or lunch.

Do you know you can microwave a scrambled egg?  Get a bowl, wipe it with oil or butter, crack an egg into it, scramble with a fork, cook on high for 30 seconds.  Easy peasy.

Breakfast bowl – the night before, layer a Tupperware dish with:  1/2 cup refried beans, 1/2 medium sliced avocado, 1-2 scrambled eggs, cheddar cheese.  Take with you and heat it up at work.

 

Breakfast pita/burrito – (Stage 2) the night before, load up the whole wheat pita/tortilla with your cooked eggs, veggies, beans, cheese, etc.  Wrap it up to go.

 

But what if I forget? – when I need to remember to take something with me, I put my car keys in a different spot inside my purse or clip them to the strap, then, when I reach for them, I’ll think ‘why is that different?’ and then I’ll remember – grab the food in the fridge!

Lunch ideas:

For lunch, my grab and go plan is ‘already went’ (huh?).  Each Monday I bring my backup lunch kit to work and leave it there so I can fall back on it if I need a last minute breakfast or lunch or forget to pack something the night before.  Items may vary according to your work situation and preferences, of course.

Bring fresh items in weekly: salad greens, veggies, avocado, cheese, hardboiled eggs, veggies, hummus, fruit, eggs, whole wheat bread or pitas

 

Keep on hand:  a can of tuna, a package of nori, frozen veggie burger patties, coconut water, coconut milk, protein powder, cocoa powder, truvia, olive oil, coconut oil

 

Anytime I’m stuck without lunch, I can throw together a nori rollup or salad made with veggie patty or tuna, greens, avocado, and cream cheese or even whip up a protein shake.  I use a plastic bottle with a tight lid to shake up the smoothie.

Take your dinner leftovers and freeze them and keep them at work for backup or at home for a quick breakfast, lunch or dinner.

Birthday parties at work!

Of course, less than 1 week into my P10, someone decided to surprise us all by bringing in gourmet cupcakes - I'm talking this place WON Cupcakes Wars on Food Network good.   While they were setting up and everyone getting excited, I ran to the kitchen, sliced up a banana in a bowl, sprinkled it with cocoa and sat down with everyone else.  People asked 'what flavor did you get?' and I'd smile and say "chocolate banana!".  So everyone else either ate too much cupcake...or ran out and hid under their desks until the coast was clear.  And I sat there and enjoyed myself.

Use your noggin and come up with some ways you can head trouble off at the pass!

1 serving = a whole lotta sense and a huge load off your mind!

What You Are Doing RIGHT!

Too many times we bemoan the fact that the extra 50 pounds didn’t come off in two months like we’d hoped.  Sometimes we think “oh man, that other person on the FB site is losing weight like crazy and I’m not”  A while back someone posted “I’ve only lost 15 pounds!”  Only?  That’s a guaran-freakin-teed miracle right there folks! (we laughed about it later).

As some wise women once told me “it’s not a contest! – be kind to yourself!”

I’ve posted a few times on what issues you need to watch out for and how to do better on P10.  But come on people – you’ve got to be doing at least something right!  Do you feel better than you used to?  Do you look better?  Well then, there you go…put on your party hats and celebrate…

What have You Gained?

Some people notice an immediate reaction to P10, others take a few days.  There is a pattern that the first few days are ‘wheeeeeee’ and then around day five (body detox day) is ‘bleh’ (yes, these are all scientific terms) but after that, you really feel the effects of eating clean and taking care of yourself.  Elisa on the P10 FB site commented "Nothing tastes as good as healthy feels"

Skin – check it out – it’s much softer, less dry.  And your face is clearing up.

Clothes – do you feel them getting looser?  Are you holding up your pajama pants with both hands just to walk around the house?  Are you shopping in your closet for things you haven’t worn in a long time?

Energy – who is that strange person running around your house doing chores and getting things done.  I like her, she can stay!    

Eating Phat–I wish I had a nickel for all of the funny looks I get from people when they see what I’m eating and still losing weight.  They see me eatin’, they hatin’

Feeling fine – I’ve never felt as good as I do lately.  Plus, you can feel that P10 is restoring some of your vim, vigor and youthfulness.  Not to mention some of those hormones are now kicking into gear…

Sleeping better - have you noticed that you are sleeping better?  Easier to go to sleep and stay asleep (apologies to new mothers, that's not your fault!)  I love the feeling of waking up and feeling like I really got some rest. 

Better health– I’ve had people tell me their diabetes and cholesterol are improving.  I’ve read the testimonials that formerly infertile people can get pregnant following P10.  I’ve noticed my husband has a much improved memory and increased energy following P10. 

You 'cut your hair'  When you start to lose weight people ask what’s different…a new haircut, a new outfit, etc.  They can see the changes in you but may not be sure of what it is.  My dad looked at me and said ‘are you changing?’  And then he asked to read my blog.  My dad’s the best.

You’re counting UP with P10!  So now, take a minute and tell yourself:  "Great job!  I’m proud of you.  Keep on keeping on!  Every little bit helps.  Did I leave the iron on?  You can do this for life!"

Lastly, but certainly not leastly, and although he may never see this-

THANK YOU DR. AZIZ