To sweeten or not to sweeten?

In my teens!
That's when I started consuming artificial sweeteners! Diet Coke became my favorite drink, and I had a passion for finding drinks and foods carrying the "diet" label on it. This was my effort to get in shape. I was mostly exposed to Aspartame (Equal) and Saccharin (Sweet'n Low). Sucralose (Splenda) came a few years later.

Well, forward quite a few years later, here I am today: I still enjoy my Diet Coke, although I may prefer Diet Pepsi. Not so hooked on artificial sweeteners at all, though. Nowadays I think a lot more about my health and the health of my family.

So I switched to Stevia!
Can't find Diet Coke or Diet Pepsi made with Stevia, but that's quite alright with me. I've been using Stevia to sweeten my coffee, occasionally to sweeten my hot tea, oatmeal, shakes, smoothies and sometimes fruit salads.

Do you know what Stevia is?
Have a look at the picture below:

Stevia is a plant grown in South America, which has been used by South Americans as a sweetener for hundreds of years! Before the FDA allowed it to be widely sold as we know it nowadays in supermarkets all around, it was sold and used mostly as a dietary supplement. Only in 2008 was Stevia granted the status of "generally recognized as safe" (GRAS) by the FDA: mainly, one of the naturally occurring chemicals in Stevia, rebaudioside A, which plays a big part in "sweetening", was considered generally safe for consumption.

This sweetener is a non-caloric natural sweetener. It has a slightly bitter taste, but honestly, I don't mind it one bit. My quest is, however, to make sure I buy the purest form of Stevia available. And that's when marketing tricks us. Just because it's Stevia, it's not always all natural and pure. READ THE LABEL.

I used to buy "Truvia" (see picture), but switched over to Stevia in the Raw (also in picture), because Truvia contains an additional sugar alcohol that could have different (negative) effects on some people. It contains erythritol.
So, I immediately turned to the next available Stevia in my supermarket: "Stevia in the Raw".
Well, it contains Dextrose, a form of glucose, or, simply, a form of sugar. I thought this was at least better than a sugar alcohol like the one in TRuvia. Still not so satisfied with the lack of purity available, I researched online, and came across this option: "KAL Pure Stevia" (picture below).

I read many reviews and decided I will give this one a try. I will buy it at my local Vitamin Shoppe and will report back to you soon. Apparently, this is truly pure Stevia, sweetening more for less. Let's see! Bottom line is: Read the labels! My goal is to find good choices for my family! Not always is it possible to avoid Splenda, Aspartame or Saccharin, but we can try as much as possible. For now, I've been carrying little "Stevia in the Raw" packets in my purse, and use this in my coffees I get around town. At least it IS more natural than the other sugar substitutes, and that matters to me!

Sweet Surprise!

I took one of our dogs, Bo, to the Vet last week. While waiting in the reception area for our turn, I was browsing through a People magazine. I think it was one of the February 2013 editions. By coincidence, I opened the magazine on a "great ideas" recipe page, a sweet surprise. There it was: These pretty, pink hearts made of pie crust! I immediately fell in love, looked over the recipe quickly and decided I wanted it! I took a picture of it with my cell phone and made it into a weekend project to make with the kids! The recipe is from Catherine McCord, cookbook author and food blogger.

The small, crusty and flaky tarts have a sweet & tart taste and just melt in your mouth! Great for when guests come over for coffee & tea, or to give as a gift (great hostess gift)! Or, just as we did here today, eat them up while playing! The girls loved it, and let me tell you, my 5 year old is a very picky eater!...

Well, we didn't have a large heart-shaped cookie cutter, just small ones, so I used a wine glass to cut out rounds. It worked just as well. There are no artificial colors in this recipe, which I love! The bright pink color is truly achieved with delicious raspberries! Here is a photo and the recipe follows:

RECIPE FOR RASPBERRY TARTS:

Equipment you will need:

• large, heart-shaped or round cookie cutter
• A cookie sheet
• parchment paper
• strainer / sieve
• spoons and whisk
• measuring cups & spoons
• fork, toothpick
• 2 small bowls
• a bit of flower 

Ingredients you will need:

• 1/2 cup plus 10-12 fresh or defrosted frozen raspberries
• 1/4 cup whipped cream cheese
• 1 tbsp. Agave Nectar (I used light, not amber) - recipe says you can also use honey
• 1 pkg. (14oz.) refrigerated pie crust
• 1 tbsp. water
• 1 1/2 cups powdered sugar

1. Preheat oven to 400 degrees F.
2. In a bowl mash together, 1/2 cup raspberries, cream cheese and agave/honey until mixed well.
3. Unroll pie crust (2 rounds) on a very lightly flowered surface and cut out 20 shapes with your large cookie cutter.
4. Top 10 shapes with 2 tsps. of the raspberry mixture, leaving a 1/4 inch border.
5. Lightly brush border with some water.
6. Cover these 10 shapes with remaining 10 shapes.
7. Using a fork, gently press down on edges to seal.
8. With a toohpick, poke about 3 holes in each tart.
9. Place tarts on parchment-lined baking sheet.
10. Bake for 20 minutes. Let cool completely. 
11. Meanwhile, place the 10 remaining raspberries in a strainer set over a bowl. Press down on raspberries to release the juice. Whisk in water and powdered sugar until icing is very smooth.
12. Spread on completely cooled tarts.
13. Icing will set and be glossy on tarts. 

We loved these over here!! They were super easy to do, and are truly yummy! I hope you and your family can enjoy them too!

Pack on the building blocks!

An Instagram picture I posted on a Qunioa Salad and a talk I had yesterday with my husband gave me the idea for today's post: Protein!I'd like to talk about protein, its importance as building blocks for our bodies and the deliciousness it can be!

First of all, let me briefly tell you I grew up a total meat-eater. Hamburgers were my favorite food, and my Mom's Ham & Cheese Lasagna was also always a hit at home! I loved a succulent filet and loved dining at Brazilian Steakhouses. That all changed in my 20's. I'm not here to preach anybody on Vegetarianism, mostly because it is a personal choice (my children aren't even Vegetarians) but, after long admitting my passion for animals and silently "suffering" with them, I started cutting back on eating meat. It hasn't happened too long ago and not all at once! In fact, in 2009, when I was pregnant with Nati, I craved and ate hamburgers from "Five Guys" every single week. Last year I decided I was ready to become a full Vegetarian. After 5 months on it, I decided to change and become a Pescatorian, or Pescetarian - I went back to eating fish (Salmon, Tuna, Sea Bass). That's it for meat. No other meat. Needless to say, my protein intake in that half year dropped immensely. Although working out a bit, I still didn't have the muscles I had in 2010 and 2011.

In 2010 I did a wonderful 12-week program called "Body for Life". It was by far the best exercise and nutrition program I had ever done in my life. Not only did I drop 10% of my body fat in only 12 weeks, but I also gained so much lean muscle mass. I kept it up a bit in 2011, but didn't maintain it properly, and now I am back to it again. I started the program 2 weeks ago, and so far, it's been awesome. Weight lifting and high intensity cardio are part of the program. Nothing impossible to do. And you get a day off! BUT, the biggest secret is the nutrition factor. And I saw it happening; I saw the magic happening in 2010. Muscles growing and strong Denise appearing!

The program and my personal Trainer (Brad Minns) taught me the importance of eating enough protein. Basically, to put on muscle, really, you gotta eat 1g of protein per pound (not Kilo!) of body weight. Right now I weigh 125 pounds, so, I should consume 125g of protein every day to increase my lean muscle mass, decrease my body fat and become lean. I have long been the "fake skinny", having low body weight but no muscles - which was the case when I first met Brad in 2010, weighing in at only 117 pounds. But my body fat % then was 28%!!! Wow! Super high body fat % with no muscles. Something was wrong. I changed that around and at the end of 12 weeks, I weighed 121 pounds with 18% fat - for my height, the borderline from normal to lean. I looked and felt so much stronger.

Without the higher intake of protein, I would have NEVER achieved those results. Eating clean along with it was a must, of course, so, cutting sugars and white flour, pasta, too much bread,...all that was minimal. Drinking plenty of water to stay hydrated was a daily task, while eating every 3-4 hours became the norm. I was never hungry!

My point on protein is this, and this is what I've been reading all long: To maintain your muscles while casually working out, at least 0.8g per pound (not Kilo!) of body weight. To increase muscle mass, you must up this. You must fuel your muscles! You must give them the building blocks to GROW. I've done it, and I know it works. 1 to 1.5g of protein per pound of body weight!

Now, doing it again, I'm taking it up a notch, including supplements for exercising and adding protein shakes, which, oh my goodness, have SO much protein (30g!) and taste so great! Protein keeps you full and satisfied for a long time. Variety is key! Be creative!

Here a picture of a few great protein sources I use on a daily basis, low in fat, low in sugar, low in calories overall (I didn't take a picture of eggs, egg whites, cottage cheese, smoked  salmon, quinoa, tofu, soy, brown rice, beans, but all of these I consume as well!):

This Muscle Milk protein shake is DELICIOUS. 

Both "Oh Yeah" and "Power Crunch" bars are packed with protein and SO yummy.

Almond Butter is a great substitute for those with peanut allergies! 

I hope you enjoyed this post and hope you share the passion for a healthy lifestyle! One more secret: Don't be paranoid! The occasional "treat" is totally OK! Pizza, chocolate, ice cream, fries...we all have those faves!

Make it special...

This weekend, make sure you make it special!

Make coffee time special and play with your senses. Have coffee outside in your garden, on the porch or by the lake. If it's cold, have coffee by the fire and play soft music. Sit on the floor with your pets or look at old family pictures. If the kids are around, have coffee while you color or while you watch a great family movie.

Make it special.
Start noticing more and more how each minute counts. Don't rush.

This is here at the house. My Brazilian Melitta "extra forte" coffee truly smells delicious! Did you notice the detail on the coffee mug? 

And if you don't like coffee, no problem...enjoy a great cup of tea! This reminds me...oh, how I'd love to enjoy a delicious Afternoon Tea one of these days again!

Happy Saturday morning and a beautiful weekend to all!

Pack on the nutrition!

Make any sandwich your kids and family eat SO MUCH MORE NUTRITIOUS!

Here is the thing: I have 2 little ones at home. One is a pretty picky eater (5 years old), while the other one (3 years old) is much more adventurous and will actually eat a greater variety of food.
Breakfast for the kids at home varies between cereal with unsweetened almond milk, fruits, peanut butter & jelly sandwiches or sandwiches with Nutella.

As the kids are growing, I try as much as possible to pack on nutrition wherever possible. I look for whole grain snacks (even if it's Goldfish - they have a whole grain variety!), whole grain breads or breads with nuts and juices that have vegetables in them. I stay away from High Fructose Corn Syrup (toxic for the entire body, especially the brain!) and try to buy as much organic as possible. My kids have been growing well, and I want to believe I'm doing a good thing for them!

So here it goes: See the picture below?
Before I spread on Nutella on each slice of whole grains bread, I sprinkle a good amount of whole ground Flaxseed meal on each slice. I then spread Nutella on the bread and again, sprinkle Flaxseed on each slice.
(Note for my Brazilian friends: Flaxseed is "linhaca"!)

One slice goes on top of the other, the edges are removed (yes, my kids don't like the edge!...no big news!) and I cut the Nutella sandwich in 4. Voila!

Here are some important benefits of Flaxseed:

• Great source of Omega-3 fatty acids, like Alpha-Linolenic Acid
• Very high levels of natural antioxidants called Lignans
• High levels of fiber, great for helping reduce the bad LDL cholesterol
• Protein: 2 tablespoons have 3g. Not a lot really, but a nice boost for non meat-eaters and children!
• Minerals such as Calcium and Iron

Note on Nutella: I am not very worried about the amount of sugar in Nutella, as the kids keep active, are growing and get tons of energy from this breakfast. I like to look at the benefits it contains, such as Calcium and Iron, Hazelnuts, no artificial colors and no artificial preservatives and the delicious taste, of course. Nonetheless, I am sure there is a much healthier, let's say less sugary alternative out there. So I'll make it my mission to look for one! I'll keep you posted! I will have to visit my beloved WholeFoods Supermarket for that! Yay!

For now, have a wonderful Sunday!

Always a Favorite: BlueZoo

Nothing like spending TIME with our loved ones, right?
I had the pleasure of spending 4 whole weeks, meaning the entire month of February, with my parents. Every single day we did something! My parents don't live close to us at all, and having them over always brings us guaranteed fun.

One of my favorite activities to do with them is dining out. Restaurants have been part of my life for the longest time. As children, we used to wander around the huge kitchen in the social (country) club we're still members of (in Brazil, it is VERY common for families to be part of so-called country clubs. It's nothing fancy over there. Although, some of them are quite pricey and loved by the elite!). Later on, I became fascinated by restaurants, especially service. The hotel school I attended helped satisfy my curiosity and I learned a lot. My passion for service, food and the entire dining experience is such a big part of my life as an adult. It brings me joy when my 3-year old tells me "Mom, I wanna go to the restaurant!".

One of my favorite places to dine here in the Central Florida area is "BlueZoo" by celebrity Chef Todd English. This marvelous restaurant is located inside Walt Disney's Dolphin Hotel. Serving a delectable array of appetizers, entrees, drinks and desserts, the menu features the freshest seafood appetizers and entrees inspired by a very strong international flare. This restaurant creates long-lasting memories for sure: Its design is intriguing. Glass becomes a work of art carefully and beautifully affected by perfect lighting. Colors and textures become important accents and the grand room is filled with music, loud conversation, laughter and a hint of coziness midst all the setting. Large columns and comfortable booths create anchor points where you want to hang out for the longest time.

(picture found in Google Images)

One of my favorite food choices over there are: 
- Tempura haricot vert (green beans) with truffle aioli: Perfect as a side dish, to share or enjoy with drinks!
- Chef's pasta: ALWAYS an awesome surprise. Comfort food meets culinary perfection! Could be an awesome Vegetarian option!
- Hawaiian Sea Bass: as a Pescatorian, this is my choice if I need a wonderfully delicious protein boost!

I recommend this place for celebrations of all kinds. Beware, it can get loud in there (or not, depending on the night of the week and time!). Go for an awesome happy hour at their lounge or dine with family (they do have a kids' menu! Hello?! It's Disney!), have fun with friends or coworkers! They even have private dining if you want to make it even more special! It's so hip with its vibrant atmosphere. Want to know something I truly LOVE about this place? They support our local community of farmers! Isn't that great? Happy Dining!

I AM very fond of food...

Where can I even start with this book?
It's got such natural charm and beauty, it evokes happy feelings in me!
Sophie Dahl did a tremendous job.

I first saw this book at Barnes & Noble and, of course, it immediately caught my attention. It's hard cover! It's BEAUTIFUL. The pictures inside make you want to "steal her life" for a second. They make you wanna run to the kitchen and cook and bake everything you possibly can.

The book is called "Very Fond of Food. A year in recipes" (2011), and the author invites the reader to join her in an adventure of life, food, laughter, stories and images so rich you can't help but fall in love. What a masterpiece and what wonderful recipes one can find inside! two of my favorite so far are:W\ Watercress and Gruyere Souffles, and Panettone bread-and-butter pudding! Oh, yum.

Sophie has tons of great recipes that incorporate loads of veggies and just a few meat-based recipes. As a Pescatorian, I value that a lot!

If you don't love food and don't love cooking, I understand, but this book makes for a GREAT gift.
Don't forget to write a few kind words to go along with your gift! :)

Christmas Eve - Eve !

What was I thinking? Starting a Blog during the busiest month of the year? I guess spontaneity has entered my life without knocking on the door! Maybe this comes as a blessing, as I believe being spontaneous is NOT a bad thing; I just don't know (yet!) how to use it to my benefit!

With this said, you can see 11 days have passed since my first post. Not a problem. Let's allow the implications coming along with spontaneity sweep through and move along...The Blog is ON!

I hope you are able to spend Christmas with many of your loved ones! This is SUCH a special time of the year.

This year, we are mainly focusing on presenting the kids with gifts. The way we do it in our family is the following: The kids get our gifts on Christmas Eve and Santa's special gifts on Christmas Day.
We came to the conclusion Santa will eat way too many cookies and drink too much milk while he visits each household, so, Santa will find our favorite Protein Bar (Luna, flavor: Lemon Zest) and a refreshing glass of cold Almond Milk  (Unsweetened Vanilla) when he visits our home. Our little Nati suggested strawberries or carrots. I guess Santa will find all of this very interesting!...I will post pictures on Tuesday!

A note on Almond Milk: We love its flavor and smoothness. Almond milk is dairy and soy free. You can find it sweetened or not, flavored or not. It has been a staple in our household for over a year and a half now. I have never been a fan of cow milk and don't particularly love the taste of soy milk. I find Almond Milk delicious and so kind!

What I plan on doing for myself tonight is laying the girls to sleep and giving myself a relaxing manicure accompanied by a chilled glass of Pinot Grigio. I always do my own manicure. I learned so much from years and years of getting my nails done in Rio de Janeiro, Brazil, where I grew up! I had the same nail technician for years and by simply observing Rose do her magic I learned her tricks.

I wish you a great Christmas Eve-Eve (!) and hope you are able to unwind while getting the house, the kids, the gifts, the pets, the food...ready! Cheers! Don't forget to make time for yourself!

(All products mentioned here have a direct link to their web site, as well as a picture taken from their web site. I did not take these pictures myself.)

Wine for the evening: 2011 Banfi , San Angelo Pinot Grigio. This Tuscan wine has a lingering personality with hints of tropical fruits. I would consider it as a rich "Summer wine", however, we're in Florida! It's really not too cold here at all!
Nail Polish for Christmas Eve: Butter London "Queen Vic". This festive red wine color reminds me of a classy party girl! The best part is, it's formulated without the awful chemicals Formaldehyde, Toluene, DBP or Parabens. I love using this on my girls' nails!