“Couponing” can make you fat

I know it sounds silly, but it is true. If you start buying just products that you have a coupon for, you will also start increasing your daily calories intake and the consumption of processed, sugary and salty food. Don’t believe me? Well, have you ever seem coupons for produce, cage free eggs, salmon, turkey breast, etc.? I haven’t. But for sure this Sunday I will find lot of them for frozen pizzas and meals, soft drinks, candies and canned food. I know we shouldn’t blame just the coupons. Our bad choices also play a big role every time we gain some extra pounds. Ok, so here is the deal: limit coupon use for products like detergents and toilet paper. Let’s remember that especially next time we have $3 off in a big, fat and sugary gallon of ice cream or in a big and salty potato tips bag. Good luck!

Want to lose weight? Buy a dog.

According to an article published on September issue of Prevention magazine, a 2011 study found that dog owners walk more during the week than nonowers. Of course I have never thought about because I don't have a dog and I am not a big fan of them. But I need to recognize it is so nice a pet can make somebody exercise more and even become healthier. So, here is this Monday's tip: if you want to lose some weight, but don't feel like going to the gym neither doing intense work-outs, buying or adopting a dog is a good start to accomplish a active lifestyle.

Organic Pizza

Do you feel like eating pizza this weekend? You should try Pizza Fusion, at Westchase Town Center, in Westchase. This restaurant has decided to use organic vegetables and hormone-free meat to prepare its pizza. Isn’t a great idea? Brian and I have been there a week ago and we tried 2 flavors: Very Vegan (Crimini mushrooms, rosted garlic, tomato sauce and soy cheese) and Founder’s Pie (Free range chicken, kalamata olives, roasted red onions, tomato sauce, gorgonzola, mozzarella, provolone and parmesan). We really like it. If you decide to try it, a large pizza is good for 2 people and costs between $13,00 and $18,00.

Pizza Fusion
Address: 9556 West Linebaugh Ave.
Tampa – Westchase – 33626
Phone number: 813 792-1516
Website: www.pizzafusion.com/tampa025

Soup in the Summer?

I know some people like to have soup just on Winter time, but if you are trying to stay fit or lose weight, you should have soup in any season, specially on Summer when we wear less clothes and show more skin. According to a Penn State University study, sipping your appetizer can cut the total amount of calories eaten at your meal by up to 20%. Well, it doesn’t work if you get the creamy ones like the broccoli cheddar. Skip this kind and prepare or order broth-based varieties like chicken, lentil and vegetables. They normally have about 150 calories and fills you up. I would like to share a vegetarian, inexpensive and easy to prepare recipe with you. It is a lentil chili that tastes and looks like a soup.

Lentil Chili Soup
6 cups low-sodium vegetable broth (I used water too)
1 medium yellow onion
1 large red pepper
5 cloves garlic, finely chopped
4 teaspoons of chili powder
2 cups of lentils (I soak for 12 hours, but the package says it is not necessary)
¼ cup chopped Parsley or more, if you like it a lot

Directions:
Spray olive oil in a large pot over medium-high heat. Add onion, then garlic and then bell pepper until it is tender. Stir in chili powder and cook 1 minute, stirring constantly. Add lentils, tomatoes and broth. Bring to boil, reduce heat to medium-low and simmer, partially covered, for about 30 minutes or until lentils are tender. Stir in Parsley and serve. 8 servings

My dad’s coffee, Starbucks Expresso and my smoothie recipe

Today I want talk about coffee in my life. I know it sounds silly. But here we go. I grow up drinking lots of coffee as a typical Brazilian. When I was a little girl, I remember smelling it as soon as I woke up. It was a sign that my “early bird” dad was in the kitchen preparing breakfast. So I used to have a little bit of the coffee with lots of milk and my bread with butter. When I first arrived in USA, I ordered coffee in restaurant and the waitress brought me a “coffee- tea” (the very light coffee in a big cup) with a little creamer. I got so disappointed and I knew at that moment I was really going to miss home.

Four years later, I am living in Tampa, I prefer to have cereal for breakfast and I am a Starbucks expresso fan. Until 2 weeks ago I was stopping by a Starbucks store every day in the afternoon to have my expresso with skim milk to the top. Then I remembered reading in somewhere how much we can save if we prepare our own beverage home. Well, I tried it, but it didn’t taste the same as the one at Starbucks. Then I “created” a recipe I share with you below. It is a low calorie, cheap and super fast to prepare cold coffee smoothie. I like it so much that it save me some trips to Starbucks. Also, just between you and me, I will always miss my dad’s coffee.

Coffee smoothie
1 sachet of instant coffee
1 cup of fat free milk
1 Tsp of honey
3 ice cubs

Direction: Blend all the ingredients together for about 1 minute. Enjoy it.

Cheap, easy and delicious Mexican recipe for your “5 de Mayo” dinner

Today is Cinco de Mayo, The 5th of May, a Mexican holiday that celebrates a battle victory over France in 1862. You don’t have to be Mexican to join in the festivities. It looks like there are a few parties around Tampa Bay area. But if you decide to stay at home, this is a good opportunity to have a homemade Mexican dish for dinner. Isn’t it!? Here is an unexpensive and “easy to make” recipe. I had it for lunch. So yummy!!!

Baked Rice and Beans
1 ½ Tbsp of Olive Oil (I use spray)
1 cup of chopped onion (I love it, so I used a big one, more than 1 cup)
2 cloves of garlic
1 bell pepper (I used half of a red and half of a green one)
1 minced japeleno (I used a small, without seeds)
1 cup of crushed tomatoes (I had fresh, but you can use a canned one)
Juice of one lime (I used a fresh one)
2 tsp of chili powder (I used 1 tablespoon and a half because I love it too)
1 tsp of dried oregano
Salt (I don’t use it…)
1 can of Dark Red Kidney Beans
1 cup of cooked brown rice (I used a left over)
Scallions (include tops and bulb, please)
Monterey Jack (this cheese is delicious)

Directions
1) Cook the brown rice about 1 hour before or use a left over like I did. Chop the onion, peppers and mince the japeleno pepper and the garlic. Shred the Monteray Jack cheese or buy it already shredded.
2) In a large skillet over medium high heat, warm oil. Add onion, garlic and sauté. Add bell peppers and japeleno pepper and sauté until peppers are softened. Stir tomatoes, lime juice, chili powder, oregano and salt (if you are using it). In another bowl combine it with beans, rice and scallions.
3) Place mixture in a casserole. Sprinkle with cheese and bake for 20 minutes in 350 degrees.

Happy Cinco de Mayo!!!

You are what you eat, or will you be?

I was never overweight during all my life, but I think just because I am lucky. I grow up eating fat, sugary and salty food. My mom didn’t mean that, she just have never learned how to cook health. She always cooked with soy oil, white flour, rice, salt and sugar, regular pasta with lots of cheese, lasagna with lots of heavy cream, cheese and ham, fried steak, pork sausage and chicken, sugary desserts and so on.

For no real reason, when I was 13, I have decided to stop drinking soda, eating mayo, and anything made of pork. Also, when I was around 18 or may be a little later, I stopped with fried food and also I became a “fake vegetarian”. I mean, no red meat, no chicken, just fish, eggs and cheese. It was a surprise to all my family. And imagine how hard was to my poor mom to adapt her recipes to my new taste.

Well, I wish I could say since then she has been cooking and eating healthier, but bad habits are so hard to break. By the age of 67 years old, she eats the same way, but she is also overweight, she has diabetes, high blood pressure and high cholesterol, and she takes at least 3 medicines every day, plus shoots of insulin. I keep asking myself if she could be healthier if years ago she have changed her lifestyle.(Sorry mom about exposing you life. It is for a good reason).

Maybe because of the “bad example”, by the age of 30, I have chosen to be always in shape, prevent diseases with a good diet and keep an active lifestyle. Ok, I am not perfect and I still eat, in moderation, scones, ice cream, pizza and all this “good bad stuff”- meaning good taste, bad to your body. But most of the time you will see lots of veggies, green leaves, whole grains and lean turkey or fish in my plate.

I truly believe eating healthy is a long term investment in Yourself. I hope you too. = )

Healthy “fast food”

If you live in Tampa, Florida, and you have been eating lots of packaged frozen food, with lots of conservatives, salt and fat, I have a tip for you. Have you ever heard about “Fit Life Foods” - www.eatfitlifefoods.com? This a great and new store in South Tampa that sells healthy and tasty food “ready to go”. They are not frozen. You just walk in and pick up what you want for breakfast, lunch, dinner or snack. This Wednesday I am planning to try their “Turkey Bean Chilli” (lean ground turkey, veggies, brown rice, pinto kidney, garbanzo and black beans with spice blend and corn bread). Does it sound too healthy for you? What about their “Tampa Bay BBQ Beef with Mac N’ Cheese” (slow cooked beef with a sweet and tangy BBQ sauce, served with homemade mac n’ cheese)? Believe or not both have around 370 calories. Well, no red meat for me, so I may ask my husband to try that one.

There are lots of options. And depending how hungry you are you can choose between small, medium or large meals. How much do they cost? Here are 3 examples: the medium size “Turkey bean Chilli” is $8.25, and the medium “Mac N’ Cheese” is $8.75. The “Pancake breakfast” (whole wheat pancakes topped with chopped walnuts, berries and a side of maple syrup) is $ 4.75. This one comes just in one size. I think those are pretty decent prices. I will let you know how good these dishes are as I try them out.

Fit Life Foods
1902-B S. Dale Mabry Hwy – Tampa(FL)
Phone: 813 644-6868
www.eatfitlifefoods.com

Earth Day and your chance to be "greener" for a day

Today is “Earth Day” and I would like to invite you to be “eco-friendly” at least for today. Don’t worry, it is not this hard. You can start with something simple like choosing to walk to the grocery store instead of driving your car, or going to the gym riding a bike. Better than that, use your bike today to go to the closest Starbucks - http://www.starbucks.com/. Don’t forget your travel mug and get a free coffee or tea. Also, recycle your garbage, remember turning off the lights around the house when you don’t need them. Tonight, you should turn off the water while brushing your teeth and take a shorter shower. What about a meatless dinner? Maybe a big salad and there is no need to use the oven. Well, there is so much to do. Good luck.

Great hair cut for $ 11?

If you need a hair cut but not a lot of money taken out of your pocket, you should schedule an appointment in a Hair Salon School close by your house. Yes, a school. Why not? Students who are still learning will give you a haircut. Sounds scaring? Start with a little trim or styling, you will probably be impressed and go back more confident to a big change in your hair style or maybe high lights for Summer. I am lucky I have a school really close by down the Carrollwood area, The Salon Professional Academy (http://www.thesalonprofessionalacademy.com/). I’ve been there many times. Students are always careful and supervised by professionals. Honestly, I have never been disappointed, but be aware your services can take longer than in a regular hair salon. I was there yesterday having my gray roots covered (yes, I am 30 and I already do it), the ends trimmed and the hair styled. It was $ 41, including tip. Great way to save some money and help out soon to be hair stylists. By the way, remember to say my hair looks great next time you see me. = )

The Hair Salon Academy
4802 Gunn Highway, Suite 144
Tampa, FL 33624
Phone: 813.908.8020

Some of the services and starting prices
Haircut - $11
Bang, Beard - $7
Shampoo & Style - $11
Thermal Ironing - $6
Special Occasion Hair - $21

Win 1 free month work out at Lifestyle – Citrus Park

If you need a push to start working out, lose weight, gain more energy or live a healthier life, here it is. I will give you my "Living Social" - http://www.livingsocial.com/ - voucher valid for one month of unlimited group classes and gym access at Lifestyle Family Fitness, Citrus Park, at Gunn Highway, North Tampa, Florida (see address below). I will explain why I will make this “donation”. I got the voucher on-line for $30 thinking that my mom would use it when she come to visit me on January, in Tampa. She didn’t use it because she is more an outdoor walker….So, here is your chance! I want to give you an opportunity to feel all the benefits of exercising. Please e-mail me at anaboer@hotmail.com telling why you deserve it. I will announce the winner next Monday, April 25th. The voucher expires on June, 29, 2011. So hurry up!

Service:

Life Style Family Fitness – Citrus Park

Address: 5735 Gunn Highway – Tampa (FL) – 33625

Site: http://www.lff.com/.

Borders are closing. It is time to renew you library!

Have you been to Borders yet? This week the sales are with 80% to 90% off. They don’t have a lot items anymore, but I am sure you may find something interesting for you, friends, parents, relatives. I went there yesterday and I got 10 books for $46.41. It is something like 4.64, per book. Now I have one to read every month until the end of the year. The only problem is my bad habit of reading a lot of books at the same time and never finishing them. I will try hard this time to keep up. I may right little reviews in this blog. This is the list of books I have bought, in order I plan to read. Let me know if you want to borrow or swap sometime. What about a book group? 1)The Rough Guide to California 2)The Huffington Post complete guide to Blogging 3)The Omnivore’s Dilemma – A Natural History of Four Meals 4)The Long Walk – The True History of a Trek to Freedom 5)Volunteer Vacations Across America 6)Eldercare for Dummies 7)Don’t Eat this Book – Fast Food and the Supersizing of America 8)Cinch! Conquer cravings, Drop Pounds, and Lose Inches 9)Full – A Life Without dieting 10)Everyone helps, Everyone wins

One week in one day cooking

Have you ever watched Rachel Ray’s new show? It is called “Week in a day” because it teaches you how to prepare your meals for all week in just one day. Great idea, right!? This is a wonderful way to avoid us arriving so hungry at home and attacking cookies, bars, crackers, sandwiches, pasta and frozen food (anything to include in this list?) because we have nothing better and healthier to eat. By the way, I haven’t seen the show yet, but I am planning to do it. It is on Saturdays, at 3pm, at Cooking Channel - http://www.cookingchanneltv.com/rachael-rays-week-in-a-day/index.html. Because I can not wait until the weekend, I will make my own one day cooking experience today. For the next probably 3 hours or more, I will be in my kitchen, listening to my Zumba songs (Salsa, Merengue, Cumbia, Samba), preparing Baked Tofu, Turkey Burgers, Crab and Tuna Salad, Zucchini and Squash soups. By the way, I will not answer the phone. And in the end of my "cooking marathon", I will let you know how it worked out. Wish me luck!

My yummy, cheap and canned Salmon

The American Heart Association recommends eating fish, especially fatty fish such as Salmon, at least twice a week to ensure you get plenty of heart-healthy Omega 3. So, today I want talk about this taste fish, which is my favorite one. But first, have you ever asked yourself where Salmon you buy at grocery store come from? I wish we could all answer we get a catch from this morning from a local market, but it doesn’t work like that, right?! Most of them are farm-raised in different parts of USA and so many other countries like Canada, Thailand, China, which compromises their freshness, taste and how health they are. So, if you can afford, by wild Salmon. If not, a good and cheap option is the canned one, which is normally a wild catch.

I would like to share a yummy adapted recipe with canned Salmon from the cooking book “So Easy”, by Ellie Krieger.

Pasta salad with salmon, peas and herbs

2/3 cup plain Greek-style non fat yogurt

3 Tbsp fresh lime juice

1 Tbsp of canola mayo

2 teaspoon finely grated lime zest

1 Tbsp of minced fresh dill Brag’s or “fake salt” and ground black pepper

1 can wild red salmon, drained

1 10 oz package frozen peas defrosted or canned peas

½ pound of whole wheat pasta (I like penne)

2 or more scallions (white and green parts), minced

8 cups of chopped red-leaf lettuce or mixed organic greens

How to prepare it: Combine the yogurt, lime juice, mayo, lime zest, dill, Brag’s and pepper. Whisk to incorporate. Add the canned salmon, peas, pasta (cooked and cooled), and scallions. Serve with lots of greens = )

Pea’s Guacamole? What happened to avocados?

If you love Guacamole like I do, it must be hard to eat just a little bit of it and stop, right!? Since I started watching my calories and portions and eating in a much healthier way, I have been avoiding it. But last week, after watching an episode of “Hungry Girl” show - http://www.hungry-girl.com/ - , I want to share how to eat this Mexican healthy and cheap dish in a more “guilty free” way. Instead of 2 avocados, use just one and substitute another for a cup of canned peas. Yes, peas, with no salt added, please. You just need to blend it or use a food processor to make a green paste. The other ingredients – onion, tomatoes, lime, black pepper, cumin, cilantro or parsley - remain the same, except for the salt. If you can, use one tablespoon of Brag’s - http://bragg.com/products/bragg-liquid-aminos-soy-alternative.html -. Also add some of fat free Greek yogurt. Helps to make more volume and adds some protein to it, which is always good. Promise, you will not notice the difference in taste. I prepared this Guacamole to my husband without telling him about the “secret ingredients”. He is a regular guy, not a “health freak” or in a diet = ) and he loved it. Give it a try on top of mixed greens instead of “a hundred” chips.

My trick green beans = )

I am in love with veggies, but I green beans are on the top of my favorites list. I know they don’t look very attractive for most of people, unless in casseroles, but they are so healthy and cheap, you should give them a try. Actually you will pay around just $1.29 per 1 pound in most grocery stores. Greens beans have a lot of fiber and, making a big history short they have the "power" to trick your stomach and brain and make you feel full for longer than eating something else like baked potatos. In my house we have it at least once a week. It makes a great side dish with good nutrients and low calories. How do I cook it? Cutting the ends off and then steaming it. If you are in a hurry, cook it in the microwave. I use the “Zip Loc Steam Microwave Cooking” -http://www.ziploc.com/Products/Pages/ZipSteamMicrowaveCookingBags.aspx?SizeName=Medium- and put a tablespoon of water and tablespoon of Brag (kind of soy sauce you can find in healthy stores like Fresh Market and Whole Foods)in it. Four minutes and it is ready to eat!!! If you can’t eat green beans simple like that, try one of the nice recipes available on the internet. Here is an example: http://find.myrecipes.com/recipes/recipefinder.dyn?action=displayRecipe&recipe_id=10000000521709. Skip butter, use olive oil spray and go for it! = )

Massage for $15?

If you are like me, a person who loves to have a good massage without paying $60 to $150 for one, I have a tip for you. Try a Massage School. If you give them a try, one of their students will do the service. But who cares? I went to Cortiva Institute – www.cortiva.com- yesterday and honestly I had a great experience. The best part was I paid just $15 for one hour massage because of a special promotion running on Mondays. Regular price is $30, though. So, unless you have serious problems, pain or injuries in any part of your body, getting a relaxation massage in school is a wonderful way to help your pocket and the students to practice.

Cortiva
4045 Park Boulevard
Pinellas Park, FL 33781
Phone: (727) 865-4940

My lettuce grows in Carrolwood, Florida, USA. What about yours?

Have you ever asked yourself where does the produce we eat come from? A lot of them arrive in USA after traveling miles away from countries like Ecuador, Chile, Mexico and Costa Rica. But wouldn’t be easier, healthier and more eco-friendly to buy our broccoli and lettuce grown right next door, with a great taste and without agrotoxics? If your answer is yes and you live in Tampa Bay area, I want to tell you about the “Urban Oasis Hydroponic Farm” - http://urbanoasisfarm.com/farm.html. This place is located in Carrollwood, North Tampa, and it is where me and a bunch of “locally grown veggie fans” go once a week to get their produce.

Today, for example, I got lettuce, oregano, green onions and parsley. Everything tastes and smells so fresh over there!

If you are curious, stop by Friday or Saturday, days that it is open to public. You certain will be interested in something. They also have farm tours every first Saturday of each month at 1pm, $5 per person.

Cheers for a healthy way to eat = )

Urban Oasis Hydroponic Farm
Address: 5416 West Linebaugh Avenue, Tampa, FL 33624
Phone number: (813)-293-3276