Tag Archives: #alzheimersandbrainawarenessmonth

#SaveYourMarbles Day 6: Cilantro Chimichurri Sauce: Goes Great on Everything!

Cilantro Chimichurri

  • Servings: Varies
  • Time: 30 minutes prep, 6-8 hours resting
  • Difficulty: moderate
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Okay people, here it is! I know, finally, after many days of teasing you with pictures. This recipe can make about 2-3 jars of prepared Chimichurri. This stuff tastes great on everything from bread (especially Cuban bread), skirt steak (churrasco), black beans (frijoles negros), tofu and even corn on the cob. This sauce will help any vegetable taste fabulous! I brought this today for Father’s Day with 2 lbs of prepared black beans (frijoles negros), 4 lbs of skirt steak and 6 packages of roasted tofu and it all went. There was just a small amount of sauce left and my sister in law claimed it. Enjoy!

Ingredients

    Base Mixture – makes a little more than two cups (steps 1-4)
  • 6-8 cups of cilantro leaves (about 3-4 bunches)
  • 1 cup shallots
  • 1/2 cup garlic cloves
  • For the items below, you will need the ingredients for each one cup of mixture (see step 4) (e.g. 1-1.5 tsp of salt in each jar, so if making 2 jars, then each jar gets 1-1.5 tsp of salt)
  • 1-1.5 tsp salt
  • 1.5 tsp dried oregano (or 1 tbsp fresh)
  • 1/2- 1 tsp dried red pepper flakes
  • 1/4 tsp black pepper
  • 1/4 cup of vinegar
  • 1/4 cup lime juice
  • 1/2-3/4 cup olive oil

Directions

  1. Place all of the cilantro leaves in a food processor or chop by hand. It will come out to about 2 cups chopped. Set aside in a large bowl.
  2. Place 1 cup of peeled shallots in the food processor (or chop by hand) and pulse until finely chop. Add to the cilantro and toss until combined.
  3. Place the garlic in the food processor, a garlic press or chop by hand. Add to cilantro and shallots and mix completely.
  4. After combined completely, scoop out 1 cup and place in a glass container with a tight fitting lid. I use mason jars that hold 2 cups. If usually make enough for 2-3 mason jars or I make 2 and freeze any extra cilantro, shallot and garlic mixture for future use.
  5. Add remaining ingredients into each mason jar.
  6. Stir to combine.
  7. Allow to marinate on the kitchen counter for 6-8 hours.

#SaveYourMarbles Day 5: Colon Blow Shake (Your Welcome)

Colon Blow Shake

  • Servings: 1
  • Time: 5 mins
  • Difficulty: easy
  • Print
Okay, I am disclosing the recipe for my magical smoothies. I enjoy these bad boys most days of the week because 1. I am usually on the “run” moving from patient to patient, and/or shuffling my kids around to and from activities (activities I am usually involved in), 2. I need something to provide the most nutrition possible in a form that is acceptable to consume when in my office, and 3. I cannot afford to skip meals, or I will hit a wall and pass out. If you have trouble with bowel movements and don’t go after a day or 2 of these, then you need to seek out the help of a professional.


Ingredients

  • 1 cup of unsweetened plant based milk such as unsweetened almond milk.
  • 1 cup of water
  • 2 tbsp or 14 grams of ground flax seeds
  • 20 grams worth of plant based protein powder such as Garden of Like Sport (my favorite)
  • 2.5-5gm of amla powder (2-3 times per week)
  • 1 serving of any variety of frozen berries
  • 1 serving of other frozen fruit (e.g. mango, pineapple, cherries or banana)

Directions


Place all ingredients in a decent grade blender (I am partial to my Blentec) and blend together on the smoothie setting. Enjoy!

#SaveYourMarbles Day 3: Bacon and Butter Won’t Save You. 

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My “model” holds a 5 pound model of fat. 

Now before you get all upset with me, let me explain. Being a dietitian for almost 20 years and on this planet for close to 42, I have seen diet fads come and go. I have seen research come out and then get debunked. So before you go and jump on the bacon and butter band wagon take a listen.

Bacon and butter won’t #saveyourmarbles. You know it, I know it, heck, we all know it. Deep, deep, deep down in the recesses of your mind, it is in there.  You don’t want it to be true, but you know it. Stop kidding yourself.  Bacon and butter won’t save you.

Now before you go and tune me out, I will say, it doesn’t have to be all or nothing. If having 2 slices of bacon crumbled into your salad gets you to have 5 or more servings of low calorie, micronutrient dense vegetables, then go for it! With that said, having 5-6 slices of bacon and eggs swimming in butter is not going to #saveyourmarbles, like ever. Become one with the plants and leave the bacon and butter to where it belongs, as a condiment or gone altogether from the meal. Let the gasps begin!

What to do to #SaveYourMarbles: Day 2- Maintain A Tribe

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There will be many more twists and turns on this journey, but my tribe will be there.

Getting through this telenovela life I have been living has never been easy.  The one thing that I can constantly count on is the support and guidance from my tribe.  You see, I didn’t grow up with a large family. It was usually just my mom, sister and myself since my folks split before I hit the age 10.  Most of my father’s family lives in Cuba and my mother’s family lives in Florida. Over the years I have only maintained a close relationship with a handful of them (they all know who they are, and to you, I owe so much of sanity) 😉

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A sampling of just some of the tribe and some of the many gut busting good times.

Back to my tribe.  What I have learned throughout the years, is I didn’t need a large family to survive.  I just needed my nearest and dearest. My tribe is filled with a bunch of weirdos such as myself.  Some related to me by blood, but the vast majority are around by choice. A choice both parties have made to be there through it all.  Another way to #saveyourmarbles is to maintain great social and emotional networks. I think I may have that covered.

My tribe keeps me stable.

My tribe keeps me sane.

My tribe calls me out on my nonsense.

My tribe checks in on me.

My tribe doesn’t kick me when I am down, and they most definitely don’t jump down the rabbit hole with me.

My tribe lifts me up.

Most importantly, my tribe keeps me happy.  #Saveyourmarbles, be happy.

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The tribe that can travel together, stays together.
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Friends are the family you choose. I can’t thank you all enough. FYI they aren’t all here, but you get the idea.

Save Your Marbles 2

What I do to #SaveMyMarbles: Day 1

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So, as some of you following my journey already know, I first noticed my mother had the beginning of her cognitive decline a bit over 8 years ago. From that day forward, I have immersed myself in learning how to prevent it, if possible, so it doesn’t happen to me. Now, while I fear forgetting, what I fear most is my dear family and close friends having to watch me decline and ultimately care for me. A fear that keeps me up and disturbs my slumber.

As a dietitian I knew what I had to do, but the wife, mother, daughter, sister, coach, Girl Scout leader (and every other hat I wear) in me needed validation in the way of research. I know, it can still happen, but I am going down fighting.

So here, day 1, I begin describing how I am fighting and waging my personal battle. This is how I fight. Here is what is most important to me: Physical activity.  Surprised I didn’t say my diet? While that is a part of the puzzle I will discuss, staying active is the core of my plan.

I wear my Apple Watch and track my steps, calories burned, and the hours standing every day. I run on my treadmill most days of the week. I ride my fit desk stationary bike when watching webinars and while on conference calls. FYI I hate running. I mean I loathe it. Despise it. What I do love is how I feel about 20 minutes in and when I get off 30-45 minutes later. That natural lift in my mood and change in my attitude.  To quote the character “Elle Woods” from the Legally Blonde (yes, I am quoting this movie, and I do it all the time in my office):

“Exercise gives you endorphins. Endorphins make you happy. Happy people just don’t shoot their husbands, they just don’t.”

I choose to be fit. I choose to be happy. I choose to fight to #savemymarbles. At least if it happens to me, I know it won’t be my fault.

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Where the running magic occurs: just me, my Brooks sneakers, my ancient iPad Generation 2 (that still works) and my NordicTrack treadmill.

 

Save Your Marbles

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The phrase “Lost My Marbles” and the many variations of it has become the way we allude to “losing it” or “going crazy” for quite some time.  The origination of this phrase is less clear, but may have begun as far back as the late 19th century with “marbles” being things such as personal property, a man’s testicles (yes, you read that right), common sense, and lastly a person’s “wits”.  Whenever this phrase began, it is clear that to “save your marbles” you are beginning to protect that which is important to you.  I rather like the idea of “Save Your Marbles” being the act of protecting your brain as much as you possibly can, with acts that are completely within your control. When you work to save your marbles, you also may also save things such as your:

  • Heart
  • Veins
  • Looks
  • Sex Life
  • Emotional/Social relationships
  • Sleep quality
  • Sanity

June is Alzheimer’s & Brain Awareness Month.  Here at Nutrition Map and His and Her Crunchy, we will be spending all month long sharing ways to protect your marbles.  What are you doing to “Save Your Marbles”?  Remember to add #saveyourmarbles.