Thursday, February 26, 2009

Update: Mac and cheese... THE CHEESIEST.

Phone pictures are pretty crappy, huh? But maybe you can imagine. This mac and cheese with broccoli and salmon cakes was delicious! See? I told you.

And now I'm feeling better about life. A bit.

At least my blood sugar is back to normal after dinner (also with the help of a little wine). And the invitations are finally done... until we decide to invite 15 more people tomorrow.

I'm not good at being bored out of my mind. Any advice to curb insanity?

Comfort food: Mac and Cheese

Today is one of those days when I need to eat my feelings. I won't go into the sob-story details, but the tipping point came while trying to finish the B.S. task of hand writing nearly 30 invitations in the last three days. My wrist and elbow are throbbing from writing so much, the pen is close to running out, and I just sealed and stamped two invitations for people I just realized are on the "Cannot Attend" list... meaning that I just wasted about 20 minutes of my life and 84 cents! No, that is not a significant amount of time or money, but I have no perspective right now. I hate it too much.

Really, it's ok. I've come to terms with the fact that I'm not "administrative assistant material". Instead of being bitter, I will go home tonight and cook a delicious meal of Mac and Cheese! It always does the trick. And apparently it is America's favorite comfort food. (Although there doesn't seem to be any data backing up that claim.)

I used to go for the blue box (Kraft) growing up, and then I had my Annie's phase a bit later, but now I make my own. Sure, the boxed stuff is easier to buy, its slightly easier to prepare and it's Comfort Food, so you're not supposed to worry about nutrition. But you should.

However, instead of me monologuing about the reasons you should make your own Mac and Cheese as opposed to eating it from a box, we're going to do a fun little nutrition comparison of Kraft's The Cheesiest and Annie's Shells and Cheddar so you can see the difference yourself. Excited?!

Before we look at the nutrition facts, let's talk about serving size for a second. This is where the SOB's who write these 'facts' like to get fancy. Kraft's serving size is 1/3 of the box, whereas Annie's is a bit more than than (2.5 servings per box). This is why the percentages and totals don't completely add up. Thanks for making it so difficult, jerks!

Kraft The Cheesiest vs. Annie's Shells & Cheddar


Calories: 260 vs. 270

Cals from fat: 32 vs. 36

Saturated fat: 2g vs. 3g

Cholesterol: 15mg vs. 10mg

Sodium: 580mg vs. 530mg of DV

Total carb: 48g vs. 47g

Protein: 9g vs. 10g

And the rest is negligible.


So basically... the same.

"But wait!" you cry. "Isn't Annie's ALL NATURAL?! Isn't it made with ORGANIC ingredients?! Surely that should count for something. Maybe some karma points."

Well, yes, sure. Anastacia Marx de Salcedo weighed in on this issue at Salon (The bunny vs. the blue box, 1/30/07) in a much funnier and informative piece than this... but I don't think she has to endure the daily horrors of office work, so I figure we're even. In any case, she wrote:
Annie's stinks. Ever caught a surprise whiff as you guide stove-top traffic at dinnertime? (Right rear pot cleared for takeoff. Climb to avoid hot and high left front.) The stuff is rank; think sweaty T-shirt marinated in a gym bag for a week. Yet kids, whose palates are usually so delicate, lap it up. Which leads one to wonder, what's in those little hare-festooned envelopes anyway? Heroin? As a matter of fact, it's pretty much the same thing that's in the famous blue box: pasta, cheese, milk, salt. Granted, Annie's has only nine ingredients while Kraft has 20, most of which, nasty as they sound, replace nutrients removed in processing or are naturally occurring and have a long history as additives. Just two Kraft ingredients raise the mercury on the toxic-meter: yellow dyes No. 5 and No. 6, which impart the infamous fluorescent hue.
It's true that Annie's is made with "all natural"* organic ingredients, and Kraft throws in some chemical dyes to amp up that lovely cheesy coloring. But nutritionally, as we saw above, they're pretty similar! In my opinion, if you're seriously worried about scoring karma points, make your own. Mac and cheese is easy! It's cooking 101! And believe me, if I say it's easy, it's the truth. Notice this is a wellness blog, not a cooking one.

So here is the recipe I've been using for awhile, from The Mom's Guide to Meal Makeovers (Yes, I read mom cookbooks). It's similar to the boxed stuff because it only take a few minutes, but you control what's going in! For a lactard like me, it's Lactaid heaven on Earth.

Mom’s made-over Mac and Cheese
8 oz dried small elbow macaroni (about 2 cups)
1.5 cups lowfat milk
2 tbsp all-purpose flour
1 tsp Dijon mustard
½ tsp garlic powder
1.5 cups pre-shredded reduced fat Cheddar cheese (or whatever)
2 tbsp grated Parmesan cheese

1. Cook pasta according to package directions. Drain and set aside.
2. Return the saucepan to the stove (do no place over heat just yet). Add the milk, flour, mustard, and garlic powder and whisk until well blended.
3. Place over medium-high heat and bring to a simmer, stirring constantly. Reduce the heat and continue to simmer and stir gently until the mixture thickens slightly, about 2 min.
4. Add the Cheddar cheese and Parmesan cheese and stir until the cheese melts. Stir in the pasta, heat through and serve.

Prep time: 5 min
Cooking time: 15 min
Servings: About as much as a box, whatever that is.

Now, don't just look at the calories and freak out. Yes, there are more calories in Mom's, but there is also a lot less sodium and double the protein. To me, this means a more substantial meal.

Plus, the great thing about this recipe (and Mac and Cheese in general) is that it's hard to screw up and easy to improvise. I usually put in more than one type of cheese or different herbs or vegetables. It's actually really good with broccoli!

In conclusion, Mac and Cheese can be a Comfort Food that doesn't have to make you uncomfortable. AND you can make it without the box. Promise. Do it!

*FYI-- there isn't a firm definition of "all natural" so it doesn't really mean anything.

Wednesday, February 18, 2009

Intro to Napping: And finally, a nod to weight maintenance

While we're still on the subject of napping (sort of), I wanted to leave you with this final tidbit from Take a Nap! explaining how a lack of sleep affects metabolism, leading to weight gain.
Sleep-deprived people become more susceptible to obesity, and consequently, arteriosclerosis and diabetes. A University of Chicago study found that subjects restricted to six hours of sleep a night for as few as four nights already showed increases of insulin in the bloodstream similar to what happens in a prediabetic state. When we deprive ourselves of sleep, the brain sends a signal that we are entering a period of overdrive and need extra energy to support our mental and physical functions. This causes us to crave high-fat, high-glucose body fuel--in other words, junk food--another reason why Americans can be both the hardest workers on the planet and the most overweight.

And practitioners of the Zone, Atkins and South Beach diets take note: Inadequate sleep causes decreases in the hormone leptin, restricting the body's ability to break down carbohydrates.
How do you like them apples? I think this also can explain the Freshman Fifteen... along with copious amounts of alcohol and Lucky Charms. Or maybe that was just me.

In any case, this information supports the idea that sleep effects the whole body. According to SleepDeprivation.com, inadequate sleep impairs:
  • Our ability to think
  • To handle stress
  • To maintain a healthy immune system
  • To moderate our emotions
  • To stay awake while making sandwiches (Kidding)
But I don't think this is news to you. Obviously, when you don't get much sleep, you feel like crap, can barely function and cry at the drop of a hat. Or again, maybe that's just me. But I doubt it.
Side note: Actually, I am notoriously horrible after not sleeping much. The stories I could tell... If I'm woken prematurely, HEADS WILL ROLL. Not kidding. There may or may not be warrants against me in three states.

To close the napping conversation, I wanted to leave you with a couple napping quotes I came across over the last few weeks. Enjoy!

"No day is so bad that it can't be fixed with a nap."
Carrie P. Snow

"You must sleep some time between lunch and dinner, and no half-way measures. Take off your clothes and get into bed. That's what I always do. Don't think you will be doing less work because you sleep during the day. That's a foolish notion held by people who have no imagination. You will be able to accomplish more. You get two days in one - well, at least one and a half, I'm sure. When the war started, I had to sleep during the day because that was the only way I could cope with my responsibilities."
Winston Churchill (Are we sure this wasn't former President Bush? No.)

Tuesday, February 17, 2009

LOLBeef and Comebacks

Sometimes it seems like everyone is working against you... including the Engrish-speaking people at the burger joint...

engrish-funny-hungry-girl

You know what?! I AM HUNGRY GIRL and I'm GLAD I had not met your hamburger and I don't think it is misfortune very much. Some people say that hamburgers are the Hummers of food anyway, and Hummers are stupid! And ugly!

But really, an article at Common Dreams suggests that "the livestock sector is estimated to account for 18 percent of global greenhouse gas emissions and beef is the biggest culprit."

Even though beef only accounts for 30 percent of meat consumption in the developed world it's responsible for 78 percent of the emissions, Nathan Pelletier said Sunday at a meeting of the American Association for the Advancement of Science.

That's because a single kilogram of beef produces 16 kilograms carbon dioxide equivalent emissions: four times higher than pork and more than ten times as much as a kilogram of poultry, Pelletier said.

If people were to simply switch from beef to chicken, emissions would be cut by 70 percent.

These statistics correspond to the way we currently produce the majority of beef in the USA, namely by raising and fattening cattle in feed lots. However, there is something to be said for grass-fed beef. No, it's not as efficient as producing other proteins, but when produced in a more conscientious manner (e.g. by using un-farmable hillsides or other non-arable land for grazing), beef does not cause quite the environmental crisis situation. Plus, it's a bit less fatty.

Unfortunately, if you're interested in tasting some grass-fed steaks, it can be hard to come by. It's rare (excuse the pun) to find grass-fed beef in grocery stores, even fancy (see: expensive) ones like Whole Foods. If you do, it has probably been shipped across the country, which kind of defeats the purpose if you're interested in "low-carbon" food.

I think the best bet is to go to the source: the farm! Eat Wild has a farm finder you can use to search by state, so you can swing by and stock up on local, happy meats! Now the next step is to purchase a chest freezer to save your bounty...

Anyway, to be honest, this post was prompted by the Engrish Funny picture, and I wish I was kidding. Clearly I have been LA-Z with the posting lately, but it's time for a comeback... *Simone, cue the Rocky theme*

Now, I will leave you with this.

funny pictures of cats with captions
more animals

Tuesday, February 10, 2009

Intro to Napping: Part 4

I have a friend. We'll call her Blaura Berrante. We were talking the other day and she said, "Chloe. This information about naps is all well and good, but how can I take a 20 minute power nap when it takes me 30 minutes to fall asleep?!" [Paraphrased]

Blaura makes a good point. If you aren't the kind of person that can fall asleep at the blink of an eye, taking short naps is next to impossible. Unfortunately, the Take a nap! book doesn't really address this issue in depth and there isn't a lot on the SleepEducation.com website (which is produced by the American Academy of Sleep Medicine, so I assume it's legit).

So off to Google we go!

While many people have weighed in on this issue, none seem to have legitimate expertise in Napping as a Science. All the advice is based on personal experience, which I don't want to knock, but it's important to note.

Through my research, I found that the majority of napping advice had to do with either one's physical situation or one's psychological state.

1. PHYSICAL
  • Ideally, you should find a dark, quiet area if you're serious about napping. Eye masks might be embarrassing to wear in a public place, like the library, but they block out light like whoa. So get over it.
  • Lie down if possible. The Boston Globe says it takes 50% longer to fall asleep when you're sitting upright. Also, "There is something to be said for getting horizontal." William Anthony, Ph.D. (I just like this quote.)
  • Get comfortable on a chair, couch or bed and make sure the room temperature isn't too hot or too cold.
  • White Noise can be used to block out sound when a quiet place isn't available. Free mp3s can be tested and downloaded here. Also, Pzizz offers a similar thing. However, to really block out all noise, you have to crank it up, which then sounds like you're on an airplane. For me, this is too LOUD. Whatever happened to ear plugs?! Ear plugs are a painless way to literally block out the sound, not just cover it up with more noise, even if it is "white."
2. PSYCHOLOGICAL
  • Set an alarm so you won't worry about oversleeping, but keep it out of view. I find that if I open my eyes to a view of the clock, I get anxious about wasting precious sleep!
  • Relax. Take deep breaths and try to quiet your mind. Many, many people weighed in on this issue, offering their own relaxation methods and mantras. Suggestions ranged from telling yourself "This is the most comfortable place on Earth" to thinking about animals sleeping in the woods (?). Whatever method you use to relax is up to you, but I think it's important to deliberately do SOMETHING. Ignoring stress never made it go away.
  • Lastly, several people on Ask MetaFilter swore that they fell right asleep after having an orgasm. While I doubt that you have time for a quickie in the middle of the day just so you can then take a nap, it's something to consider. *wink, wink*
Above all, I think it just takes practice to fall asleep quickly and painlessly. Closing your eyes and expecting sleep to come immediately is unrealistic for a novice napper. Especially if it's the middle of the day, you're in a crowded cafe, you have a million things to do, and you're hungry and cold. I say, quit the bullshit and schedule a dark, quiet, horizontal nap for yourself. Then write yourself a thank you note. Then reply with this Someecard. Etc.

And finally. If you can't fall asleep yourself, you should at least enjoy watching Cute Things Falling Asleep!!?!?! I'll leave you with this:





Sources:
Yahoo Answers (How do I fall asleep when trying to take a nap?)
Ask MetaFilter (I can't nap! 9/27/2007)
Mental Floss (7 Simple Rules for How to Take a Nap, 1/2/2009)
Lifehacker (A guide to power napping, 3/24/2007)
Boston Globe (How to nap)

Monday, February 2, 2009

Intro to Napping: Part 3

Happy Monday! Did you nap over the weekend? I did not, although I wouldn't have minded a shorty. My Saturdays are going to be pretty annoying the next 14 weeks, because of BIO 103 from 9am to 3pm. Nap time will be around 4pm, so please, no calls.

So I was thinking... How exactly does a person put this knowledge of napping science to good use? There seems to be a gap between the science and the practice, and I'd like to fill it in.

Seeing that the target audience of Healthy Wealthy & Wise is probably in school or working or both(!), I wanted to share a napping case study that Dr. Mednick included in Tap a Nap! This concretely illustrates how a person can incorporate napping into a busy schedule.

A Profile in Napping: The Law Student

Situation: Rasheed is a 22 year-old law school student who works two nights and one weekend day at a ladies' shoe stores in a busy mall. He wakes up at 6:45 a.m. and gets five to six hours of sleep on most nights. "I have to keep my eyes on my goals, but this regimen is exhausting. I need every free minute that I'm not in class or at work to study. But lately I don't have the energy and concentration to study as hard as I used to."

Target Areas: Rasheed needs slow-wave sleep to help clear his mind of useless information and make room for memory consolidation. He also needs Stage 2 to help him with customers at night with his usual energetic and chipper manner.

Nap Rx: One 20-minute "transition" nap after school, before going to his job at the mall; on weekends, a one-hour restoration nap after his shift, before he cracks open his books.

Benefits: Rasheed's weekday Stage 2 naps will help him stay alert and full of friendly good service. His longer weekend nap is for the law student who needs to clear his mind and help him memorize massive amounts of new information daily.

Making it Happen: Rasheed now takes his weekday naps (along with other students) in the library at school. He gets to take his weekend nap in the comfort of his own bed. "I know I won't be able to keep up this pace forever, but napping has been helping me get through these intense years, staying focused and motivated."

Yay Rasheed! I thought this was a great example of how napping can be incorporated into life on a weekly basis and be extremely beneficial. Even though he was only getting 5-6 hours of sleep a night, the recommendation was not for Rasheed to nap for 3 hours every day. Instead, he took a 20 minute nap twice a week and an hour long nap on Saturdays. That's only 100 minutes of napping a week!

By strategically scheduling "power naps" for important transitions, Rasheed was able to get a little pick-me-up before heading to his (crap) job at the ladies shoe store, which by the sounds of it was probably an excruciating retail position. But hey, we gotta do what we gotta do.

I think this sounds manageable. Would any law students like to put in their 2 cents?