Monthly Archives: September 2017

10 Foods That are High in Iron

Iron is a healthy part of a balanced diet.  Iron helps to move oxygen around the body,  and plays a part in muscle function and building DNA. Of course, for women of a certain age, making sure we get enough iron is important.

Most of us think we get iron from red meat, and that’s true, but it’s not the only source.  Here are some other sources for those of us who aren’t crazy about eating meat.

Keep in mind- plant based iron is harder for the body to absorb. Vitamin C helps that process, so eating a plant high in vitamin C at the same time will aid in absorption.

 

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Avoid it Like the Plague…Fast Food that is

Yeah, I know, we’re all pressed for time in our hectic, supersonic lives.  We’ve got work, hobbies, kids to chauffeur around, Netflix series to watch and two world leaders caught up in a middle school insult fight to monitor.  Who has time to cook?  And look, the place with the giant burger, or golden arches, or cute red-headed girl, or bucket of chicken out front has a drive-thru!  What could be more convenient?

People seem to think that eating fast food is inevitable for the harried and harassed American. There are, in fact, viable, healthy alternatives if you just plan ahead and are willing to spend a few extra minutes in pursuit of fewer calories, less fat and more vitamins, minerals and antioxidants.  Since this post deals with those alternatives, I won’t overwhelm you with caloric fast food horror stories.  If you’re interested in the nutritional info for various fats…oops, I mean fast food chains, they all now provide it online.  Now, on to those fast food alternatives previously mentioned.

  • Fast casual dining at places that offer numerous healthy alternatives such as Panera Bread, Chipotle and Pei Wei Asian Diner. All three offer wholesome, non-GMO ingredients in their salads, soups, and entrees and ordering and receiving your food takes about as long as a backed-up fast food drive thru.  Heck, go nuts and actually sit down with family and friends and enjoy both a healthy meal and healthy conversation.
  • The supermarket prepared foods area/deli. Enter any large grocery store, find their prepared foods area, buffet, deli, smorgasbord, or whatever that particular store calls it and prepare to be amazed at the selection.  Most offer fresh salads, soups, sandwiches, cooked veggies, and grilled meats and fish.  Hell, the one by my house even offers sushi!  You’re sure to find healthy foods that are enjoyed by every/all members of your family.  Just load up the prepared packaging, check out, drive home, serve and enjoy.  Gives new meaning to the notion of fast food.
  • Purchased or home made frozen meals. Yes, of course MagicKitchen.com can help out immensely here.  Have an especially hectic week coming up?  With a little pre-planning you can have a wide selection of nutritious and delicious frozen entrees, sides and desserts chillin’ in your freezer to be used whenever needed.  And as I’m sure you already know, we here at MagicKitchen.com offer dishes that meet just about any nutritional need, from diabetic friendly to gluten free.  Of course, you could prepare, cook and freeze your own dishes, but who has time for that?  I mean, really.
  • Breakfast smoothies. Just ensure that each one has good carbs, lean protein, and healthy fat (of the unsaturated variety).  One of my favorites includes fresh berries, a few leafy greens, almond milk and butter, pea protein, rolled oats and just a smidge of cinnamon and ginger.  Voilá!  Breakfast is served.
  • Pack your own. Get an insulated lunch satchel and a few refreezeable (is that a word?) ice packs and you’re ready to take your healthy foods on the road.  And if you have access to a magical microwave machine, you’ve just expanded your food options exponentially.
  • Local farmer’s markets. Aside from locally grown veggies, many farmer’s markets now include prepared dishes, such as pasta, salads, soups and breads and cheeses.  Check out one near you and see what they have to offer.  You can grab some beets, kale, spaghetti squash and a prepared dinner all at one stop.

So the next time you or someone in your orbit is seduced by the sights and smells of a fast food joint, resist the urge and get yourself to one of the alternatives listed above as fast as humanly possible.  How many times it takes to break the fast food addiction varies by individual, but like any addiction, once it’s defeated you’re a better person for it.  Stay strong!

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The Joys of the Autumnal Season

Before we begin, a bit of disclosure: perhaps my all-time favorite word in the English language is “autumnal.”  Definition: of, characteristic of, or occurring in autumn.  Rather than the vibrant colors, or pumpkins, or cooler temperatures, or football, or comfy sweaters, or Halloween, I enjoy autumn because I get to work “autumnal” into my everyday conversations and writings more often.  I’m weird like that.

However, I realize that other people enjoy fall for the traditional reasons listed above.  Therefore, this post will focus on them, but that doesn’t necessarily preclude me from using my favorite adjective in this post as often as humanly possible.

Look, there’s only one real way to enjoy the joys of autumn and that is to get outside if at all possible.  And with the cool autumnal weather, you won’t have to worry about sweating your ___fill-in-the-blank___ off.  There’s just so many things to do out there this time of year.  So, from Friday, September 22 at 4:02 PM eastern daylight time until December 21, at 11:28 AM, get out there and try a few of the following autumnal activities.

  • After enjoying nature’s colorful canvas of leaves, rake those same autumnal leaves into a ginormous pile and jump into or run through it like you were eight again. Or, better yet, hide in that pile and have a co-conspirator lure a friend by the leaf pile you’re lurking in and then pop out and scare the ___fill-in-the-blank__ out of said friend, who may then become a former friend.  This little trick, rather than treat, works well around Halloween.
  • Perhaps the best way to enjoy the autumnal reds, browns, oranges and yellows once the leaves lose their chlorophyll is to view them from a unique perspective, and two methods to do so are in a hot air balloon and/or from the center of a tree-lined lake. Use that internet machine to see if any fall festivals are offering hot air balloon rides. Or rent or borrow a canoe or kayak and then paddle around that tree-lined lake on a calm, cool, sunny autumn morning when the mist is rolling across the water.
  • Find a picturesque spot that accentuates the autumnal foliage and then take a photograph everyday from the same spot at the same time of day throughout autumn. Then, line up all 91 photos and you’ll be amazed how the colors build gradually, then brighten, fade and eventually disappear as the season progresses.
  • Have your family design and create autumnal scarecrow twins of themselves and then place them in your front yard. Make them the same size and use actual clothes that family members would wear to dress them and perhaps include things that represent hobbies, such as a soccer ball, coffee mug, baseball bat, or cycling helmet.  You could then have a contest by asking autumnal visitors to pick their favorite.  Winner gets all the autumnal food they can eat.
  • Find the largest autumnal corn maze in the area and then have a race with family/friends to see who can complete it first. Just be sure to provide all participants with food, water and a flare gun should they become lost for an extended period of time.
  • Use that internet machine and learn how to build a medieval pumpkin-launching catapult or trebuchet, find a large field, one which you obtained permission to use, then let those pumpkins fly and explode upon impact. Or find an autumnal festival that demonstrates what I just described.  It’s actually quite awesome to see how far a well-built trebuchet can make a 15-pound pumpkin soar.  The resulting orange explosion is quite awesome also.

Yes, you could also go for an autumnal hike through the woods, or attend a bonfire, or pick apples, or bake some autumnal desserts, or tailgate at your local college football game, but why be boring?

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What Are Your Kids in College Eating?

What Are Your Kids in College Eating? Couch pizza, convenience store chili dogs, and every kind of fast food imaginable, such as fried chicken that’s more “fried” than chicken, roast beef sandwiches with enough beef to choke a starving tiger, and 1,000 calorie milk shakes…that’s the most likely answer.

But wait!  There’s more.  A recent survey found the most common dorm foods included: instant Ramen noodles, candy, instant mac & cheese, cereal, chips and microwave popcorn…and that doesn’t even include the beverages consumed like soda, those ubiquitous energy drinks and potent potables (I’m a huge Jeopardy! Fan…I’m geeky that way).

Needless to say, the above paragraph does not convey an image of nutritious eating.  But let’s take a closer look at the nutritional content of some of the above- mentioned items.

Ramen Noodles: Each package of this dried soup stock and noodles contains about, depending upon your delicious flavor selection, 380 calories, 7 grams of fat, 790 milligrams of sodium (or 33% of your recommended daily allowance), 26 grams of carbs and two flavor enhancers known as disodium inosinate and disodium guanylate.  On the bright side it does contain 8% of your rda of iron.

Microwave popcorn: A standard bag of inflatable popcorn…sidebar (I was pre-law in college for a month): remember jiffy pop and watching that silver foil magically expand on your stove top, in the era before microwaves, as the popcorn, well, popped?…and then being heartbroken when you realized it was burned?  Good times.  Anyway, a bag of nukeable popcorn has roughly 465 calories, 26 grams of fat (or 40% of your rda and some bags contain trans fat which is terrible for you), 665 milligrams of sodium (28% of your rda), and 50 grams of carbs.  The positive: 342 milligrams of potassium, 9 grams of fiber (it is corn, alter all) and 10% of your rda for iron.

Arby’s Classic Roast Beef Sandwich: Yeah, this place has the meat alright.  I decided to list the “classic” rather than the ginormous Half Pound Beef and Cheddar or the Mount Italy Sandwich to be kind.  So, this average-sized sandwich has 370 calories, 14 grams of fat (to include 5 grams of saturated fat and .5 gram of trans fat), 50 milligrams of cholesterol, and a whopping 1,150 milligrams of sodium.  And if you’re looking for protein, this is for you as it contains 23 grams.

Three pieces of KFC original recipe chicken: Ok, I’ve got to admit that this one even surprised me and I tend to pride myself about knowing nutritional information.  One breast, thigh, and drumstick combines for 800 calories, 48 grams of fat, a massive 275 grams of cholesterol (92% of your rda), and an even more massive 2,530 milligrams of sodium (or 105% of your rda).

Perhaps the most surprising thing about the items listed above are the nutritional items they lack.  Where are the vitamins and minerals?  Where are the antioxidants?  Where are the things that grow on trees, vines or in the ground?  You know where you can get those things for your nutritionally starved college student?  Yeah, you saw this one coming…MagicKitchen.com of course.  Wouldn’t it be nice if your kids in college ate healthy once a week or so?  Damn straight, it would be nice, for them and you!  And the food is so good, they’d totally forget that it’s good for them as well.  As always, we’ll deliver to just about any address, be it a dorm, apartment, frat, sorority or commune.   After all, a parent’s job never ends, even after they leave the nest.

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Surviving the Back-to-School Madness

(Written by a 51-year old as if he were eleven)

There I was, two weeks ago, wasting the day away playing video games with friends, hanging at the pool, sleeping in and generally not having a care in the world.  Then it happened…school happened, and all heck (or, as dad says, “hell”) broke loose.  My summer, care-free world was suddenly turned upside down.  I was expected to follow a new, bizarre schedule that forced me to get up at 7:15, get myself ready for school (since, as mom says, “I’m now in 6th grade and it’s time I started taking care of myself”), keep track of all my assignments, go to trumpet practice, get ready for baseball practice, take care of our lazy cats, AND still find time to play video games.  I’ll tell ya, it ain’t easy being eleven.

And to make things even tougher, since I’m “growing like a weed,” none of last year’s “school” clothes fit me this year…duh!  So, my parents drug me to the store, on a school night, no less, to shop for clothes which is big time BOOOOORING!!!  What the heck happened to shopping online?  Then, with all of my and my brother’s activities after school…oh yeah, my parents claim to be busy as well, but, come on, dad stays home and plays on the computer all day.  He claims he’s writing, but I mean really, who would read the drivel he writes?  Anyway, we’re all running around like chickens sans (French for “without.”  I just learned that) heads in the evening stuffing food down our faces and trying to find all the things we need for wherever it is we’re going.

Sidebar: you know what would help around dinner time?  Healthy and great-tasting meals delivered to our house that could be kept in the freezer and then re-heated in minutes.  That would be much better than scarfing a burger and fries in the back of the family truckster on the way to some practice or game.  Wait, dad has talked about writing for just such a company…one that creates just such meals and ships them right to your door.  What’s he call it again?  FantasyKitchen.com?…no.  MiracleKitchen.com?…no.  MagicKitchen.com?…That’s it!  Why not use MagicKitchen.com to ease the back-to-school madness?  I’m a frickin’ (dad would use another word) unappreciated genius!

Other things the folks could do to help me out, cuz Lord knows I need it, would be to:

  1. Get all the things I need for the day ready the NIGHT BEFORE. They could get my backpack ready, put my trumpet by the door, lay my clothes out, and have anything else I need for the day ready to go.  Oh, wait, I’m guessing they’ll tell me to have all that stuff ready myself…crap.
  2. Car pool! Instead of taking and picking me up from every practice, lesson and game why not use the neighbors to help out and make, like, a neighborhood uber?
  3. Place all of my upcoming events on a family calendar and force me to look ahead a day so I know what’s coming up. Man, I hate responsibility!
  4. Try to create some semblance (that’s a “dad” word) of a routine so I know when to do homework, when to practice trumpet, and when I can kick serious butt on the x-box. Maybe even create a check list like, mornings: get up, get dressed, make bed (UGH!), feed cats, eat breakfast, play Street Fighter IX (sorry, that’s mine), head out for the bus.
  5. Yeah, I know bag lunches can be healthier than school lunches, but simply buying lunch at school means one less thing my poor, dear old mother has to deal with.
  6. Allow me to start to take responsibility for my own life and don’t freak the F out when I make a mistake, like leaving my trumpet at school when I have lessons later that day. I can’t believe I just wrote that, but at some point, I’ve got to become an autonomous being (another, what I like to call, “dadism”).  Simply set expectations for me and create rewards and consequences for when I succeed and/or fail.  Believe me, I’m going to do plenty of both!

Back to school can be as frustrating for me as it can be for my parents, but helping me transition from my lay-about summer routine to my hectic school routine will make life easier for the whole family, don’t cha think?

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