Events: Past and Future ones

It's been a very busy week.  I was nervous last Monday (7th) as I did my first cooking segment on KQ2's "Hometown this Morning" show.  They liked it well enough to schedule me for some more shows.  I'll be appearing on the "Hometown this Morning" show the first and third Mondays of the Month.

That means this coming Monday (21st) is my next show.  That will be followed by December 5th and 19th.  I'll remind you of other shows as they draw near.  I will tell you that ALL upcoming events are listed on my website, Barry Beacom, under the "Events" tab.

I also had two book signings this past Friday and Saturday.  I sampled out some food and signed some books.  The best part was being able to have some conversations with people that like to cook and/or want to cook.  Have to say I'm having fun and trying to spread the news that cooking is fun and not that difficult.

There are three more book signings set and a fourth one that needs a date confirmed.  The first two signings are in Sioux City, Iowa.  The Hy-Vee store on Hamilton Blvd. on Friday, December 2nd from 4:00 to 7:00 PM is first.  Then the next day (3rd) I'll be at the Hy-Vee on Sergeant Rd. by the mall from 3:00 to 6:00 PM. Please stop by if you are in the Sioux City area that weekend.

The third book signing is on January 7th in St. Joseph, Missouri at Hazel's Gourmet Coffee & Tea Co..  It will be from 1:00 to 3:00 PM.  Be sure to stop in and try the food I will be sampling that day and one of their drinks too.

The rest of this week will be about a "Thanksgiving Dinner" to help someone facing their first time of preparing  one for family and/or friends.  I hope it will help as we just do some basic holiday cooking.  Enjoy!

Pumpkin Mini Muffins

Pumpkins are nutrient powerhouses!  Pumpkins are packed with antioxidants like beta carotene, zeaxanthin and lutein that can help prevent eye diseases, improve immune function and reduce the risk for chronic diseases such as cancer and heart disease.  Pumpkins have a lot of common nutrients too, like iron, zinc and fiber.  Iron is needed by red blood cells.  Zinc deficiency may be related to osteoporosis of the hip and spine in older men. And fiber is important for bowel health.  Nutritional wise - a half cup of pumpkin has only 50 calories and three grams of fiber.  Enjoy the muffins!

Pumpkin Mini Muffins

(48 mini muffins)

Ingredients:

1 box (18.25 oz.) Spice Cake Mix

1 can (15 oz.) Pumpkin

Directions:

You can use a mixer, spoon or spatula to combine the two ingredients.  Mix until well incorporated and then pour into a greased mini muffin pan.  Fill each muffin spot about two-thirds full.  Bake in a pre-heated 350 degree oven for 10 to 12 minutes or a toothpick inserted in the center comes out clean.

Ideas for Future Efforts

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Three Beans & a Pepper

Beans/Legumes are naturally low in fat, are free of saturated fat and trans-fat and are a cholesterol-free source of protein.  Beans contain about 15 grams of protein and 30 grams of fiber per cup.  Enjoy the recipe.

Three Beans & a Pepper

(16 - ½ cup servings)

Ingredients:

1 can (16 oz.) Butter Beans, rinsed and drained

1 can (16 oz.) Navy Beans, rinsed and drained

1 can (28 oz.) Baked Beans w/Onions

½ each Large Green Pepper, chopped

½ cup Ketchup

½ cup Brown Sugar

Directions:

Combine all the ingredients together in a Slow-cooker on low for 8 hours.

Note:               This dish can also be done in an oven.  Bake covered in a pre

                           -heated 350 degree oven for 45 minutes or is hot and bubbly.

Note:               You can change out the different kinds of beans with other

                           varieties to meet your personal taste.

Ideas for Future Efforts

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What is Mindful Eating

When Barry asked me to be a guest on his blog, I was honored - that and the fact that Barry was one of my favorite bosses!  I knew that a dream of Barry's was to write a cookbook.  I wasn't sure what kind of cookbook it was going to be, but it didn't matter, I wanted one.  So during his retirement party, I asked if I could be one of the first to get a signed copy.  Of course, he obliged!  Rewind to last year when Barry asked me to work on the nutritionals for his book; I didn't hesitate in saying yes.  Barry sat down with me to go over the recipes and I could tell he was very proud of this cookbook - and he should be!

While reviewing the recipes and working on the nutritionals, I found myself saying, "Oh no, Barry!  Not the heavy whipping cream!" and "Oh my goodness, these portions are huge!"  I knew just by looking at the ingredients and serving sizes that some of the recipes would have more calories and fat than I wanted to advertise.  The dietitian in me kept wondering if Barry could've used less cream and more skim milk.  Granted, food tastes real good with flavor, but did he really need to use all that butter and oil?  I gathered my composure and reminded myself to use my own advice - the best advice a dietitian could ever give - and that is...Eat when you are hungry.  Stop when you are satisfied.  If you practice this way of eating, you will find that you will never be on a diet and you can enjoy foods that contain heavy whipping cream!

(Barry insert here) My wife refers to me as the male "Paula Deen" because I like to use butter, heavy whipping cream and such in my cooking.  I do and always have said what Julie and other dietitians have told me - You can eat anything but do it in moderation and you won't have a problem.  Self-control is the problem and that's why I like Julie's "Mindful Eating."

I am not a fan of diets.  They don't work! If the diet plan you are considering isn't something you can do for the rest of your life, don't bother trying it even for one day.  There is no magical diet or exercise combinations.   The real solution lies within.  How, you ask?  This concept is not easy because we must first listen to our bodies.  Ask yourself:  Am I hungry for food or am I hungry for something else?  Then , listen and trust your body.  Remember that hunger is a physical feeling.  It is not the same thing as appetite, carvings or the desire to eat.  If you are truly hungry, try to make the best possible choice you can that will satisfy your body and your soul.  If you are not hungry, ask yourself what triggered the urge and find what it is you really need.

Try practicing mindfulness while you eat.  Mindfulness is a way of thinking, doing and living.  The practice of mindfulness has been around for thousands of years.  Mindfulness is a technique in which a person becomes intentionally aware of their thoughts and actions in the present moment, non-judgmentally.  Research suggests that those who practice mindfulness enjoy physical and emotional well-being including improved self esteem, better management of depression and reduced blood pressure.

One area of mindfulness focuses on eating.  It is not a diet.  It is not a fad.  Basically, mindful eating is eating to live, not living to eat.  It is eating intuitively.  It is the simple practice of paying attention.  When you practice mindful eating, you listen to your body, eat when you are hungry and stop when you are satisfied.

The key to mindful eating is to be in the present with mind and body.  Eat an orange for it's flavor, smell or texture; not because you are sad, angry or fearful about the past, present or future.

Think about how children eat - they eat enough to satisfy their hunger and then they are ready for play.  if you eat like a child, you will find that you may start eating smaller meals more often throughout the day.  Studies have found when a person eats like this, body metabolism increases; blood sugar levels stabilize; and one finds a healthy weight for their body.

Being conscious of what is happening in your life on all levels - tasting, seeing, hearing, feeling - is the first step to being mindful.  The challenge is yours - nurture yourself...starting with one mindful meal a day.  Then ask yourself...how are you going to fuel your body, mind and spirit?

I have included two websites to help you learn more about mindful eating.  I use both of these references in nutrition counseling.

http://www.intuitiveeating.org/content/what-intuitive-eating

http://www.eatwhatyoulovelovewhatyoueat.com

Julie has shared two recipes this week.  Three Beans & a Pepper will post tomorrow (Friday) and Pumpkin Mini Muffins on Saturday.  Enjoy!

WeightWatcher Points - Sides

More Than Your First Cookbook

Sides Chapter

My calculations for WeightWatcher Points

American Fried Potatoes - 5 pts.

Baked Beans (Vegetarian) - 5 pts.

Baked Beans with Bacon - 9 pts.

Baked Potato - 6 pts.

Barb's Cole Slaw - 3 pts.

Cheesy Escalloped Corn - 6 pts.

Connie's Hash Brown Casserole - 14 pts.

Cornbread Salad - 6 pts.

Decadent Mashed Potatoes - 8 pts.

Fresh Corn on the Cob - 2 pts.

Garlic Bleu Cheese Mashed Potatoes - 5 pts.

Homemade Onion Rings - 11 pts.

Kevin's Orzo and Eggplant - 3 pts.

Potato and Onion Packets - 8 pts.

Regular Mashed Potatoes - 4 pts.

Roasted Asparagus - 2 pts.

Rosie's Potato Salad - 8 pts.

Sweet and Creamy Corn - 4 pts.

Twice Baked Potato - 13 pts.

Our Guest Blogger is Dietitian, Julie Livengood

Our Guest Blogger is Dietitian, Julie Livengood.  This is our first dietitian to be a guest blogger.  Julie is a registered and licensed dietitian in the state of Missouri.  She is a graduate of Northwest Missouri State University.  Julie has experience in several areas of nutrition including public health, community health, food service and clinical.  Our guest dietitian is dedicated to nutritional health and healing.  Julie does a great job counseling people about their eating habits and helping them move forward.  Providing an empowering environment is Julie's priority; one that erases the concept of dieting and encompasses nourishment and mindfulness as part of a healthy lifestyle.

I know Julie very well as she worked with me before my retirement from the food industry.  She also worked with me on the cookbook, my website-barrybeacom.tateauthor.com and now the blog by providing the nutritional information for the recipes in the cookbook.  Julie also seems to have questions for me about butter and heavy whipping cream in my recipes, I'm not really sure why.

A few fun facts on Julie are below.

1.  Julie claims to have NEVER eaten a Big Mac in her life.  Her husband would like to dispute that but has no real evidence, so she is sticking to her claim.

2.  Unlike my wife and daughter, Julie does not collect shoes.  Her shopping obsession is swim suits and in particular- bikinis.

3.  Even though she is a dietitian and thin, her favorite food is a Casey's Pizza.  Two of our sons think Casey's has the best pizza too.  I guess Claudia and I will have to break down and buy one to see.  Any comments from those reading the blog would be appreciated.  Thanks.

4.  Julie and her husband, Dana, own and operate "Outlaw Fireworks" selling fun items for the 4th of July.  That's where most of her vacation time goes but they have a good time.  I don't know about others, but Claudia and I love watching fireworks shows.  The St. Joe Mustangs Baseball Team in St. Joseph, Missouri has the best fireworks show in the area.  They do it after every Saturday night home game.

My Etiquette Dinner went great and I've been told I did good on the The Hometown Morning Show too.  I haven't seen it yet.

This week has WeightWatcher Points for sides from the cookbook, Julie's blog on Thursday and a recipe on Friday and Saturday.  Have a great week.

PA AMB TOMAQUET (bread with tomato)

PA AMB TOMAQUET

(Bread with Tomato)

(4 slices)

Ingredients:

4 slices Shepherd’s Bread (see note)

2 Large Ripe Tomatoes

2 cloves Fresh Garlic, peeled

as needed Good Olive Oil (EVOO)

as needed Sea Salt

Directions:

Toast the bread slices, as you want the bread to be stiff and rough.  Take a clove of garlic and rub it forcefully on the bread (half a clove per slice).  The bread will act as a grater or cheese shredder to the garlic.  The same holds true for the tomato.  Next slice the tomato in half across the equator, leaving a north and south half of the tomato.  Now take a tomato half and forcefully rub the cut side all over the bread until it is basically dissolved into the bread.  It should look like tomato paste or puree.  Repeat the process with each slice of bread.  When all the bread is done with the garlic and tomato, drizzle with a little olive oil on each slice.  Sprinkle the bread with a little salt and serve.

Note:               You need strong sturdy bread for this recipe.  Any good artisan’s

                           bread should work.

Note:               This works well with either red or yellow tomatoes.  Use both

                           colors of tomato if multiplying the recipe for a larger group.

Note:               This is an example of typical tapas recipe from Spain.  The word

                           Tapas is used to describe a cuisine of appetizers and snacks in

                           Spain that may be served cold or warm.  It is typical bar food

                           found in Spain and has spread to other countries.  In Central

                           American countries these appetizers and snacks are referred to

                           as Bocas.

Ideas for Future Efforts

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