Living Smart with Linda Castor

Turning 50

2011-02-21T21:32:00.003-06:00

Anyone out there who is turning 50 or even 40 this year and would like to embark on this journey with me is invited to weigh in (pun intended?) on any one of my blog posts in 2011. I would love to hear from you!

In muddling through every, single, uncomfortable emotion most American women experience when comparing themselves to others, I finally decided that I don't wish to look like anyone else: I am HAPPY with who I am and what I look like. How did I get there? The sad reality is: it has taken me most of my life.

Some of you who know me are aware that I treat eating disorders in my practice. I have never experienced anorexia or bulimia, but I have struggled with being overweight in the past. Mind you, I was pregnant at the time, but I also remember feeling humiliated at every doctor's visit at the OBGYN. I know what it feels like to not feel good in the body I inhabited. It was not who I really was, and I did experience a sense of detachment from my body and my feelings.

So, I will be posting links to some of the articles I have written recently. I continue to write for the State Journal Register and http://www.behealthyspringfield.com/ website.

I am still 49, so here we go for the countdown! Let me know about YOUR journey!

Life works out,
Linda

Relationship article and updates

2010-06-21T20:11:00.003-06:00

Hello, everyone! I hope your Father's Day was pleasant. If you have a moment, please check out my new article about dads and relationships....

I know I have not posted in a long time. More healthy stuff to come...I promise. I have been busy with another blog, the SummerWits, a marathon training group. I may even do yet another blog called "Turning 50".

Eating smaller meals throughout the day has been a fun way to regulate or even lose weight as I enter my 50th year (turned 49 recently). Since I LOVE to eat, this works for me. The idea behind doing this is to give my body consistent fuel, so when I begin to pack on mileage (not pounds, thankfully!), I can also train my body to burn up the excess fat.

You can do this, too, even if you are not necessarily training for anything. Fat burning starts when your body exercises longer than 45 minutes. So, walk, run, jog, bike...do something! You will feel and look better!

For those of you who are getting out there and staying active now that summer is officially here, BRAVO! Those of you who have been postponing this.....what are you waiting for?

Take care, stay cool and most of all...have fun!

Linda

What are the keys to a happy and loving relationship?

2010-02-10T20:00:00.000-06:00

Hello! Check out the article I wrote on relationships, which was posted late last night on the new BeHealthySpringfield.com site!

Hope you all have a wonderful Valentine's Day!
Linda

Keeping your sanity during the holidays

2009-11-30T10:03:00.004-06:00

Hello, everyone! I already kept my sanity (so far!) by taking a long, Thanksgiving vacation in Miami, FL with my husband and daughter and a new friend from Chicago, who entertained us the entire way. I don't know why I even wore make-up...I just cried it off from laughing so hard.

This was DEFINITELY different from our average, family gatherings. Not that I don't love my husband's family or my own; it's just that I got to taste my first, Weber-grilled, smoked turkey...made by our very good friend and excellent chef, Kevin. We stayed at his home the entire week and experienced all kinds of food, including an Asian twist with sauteed spinach and green beans and Goya rice. He made the most awesome spaghetti a few nights before that.

When you spend that much time in a car or in someone's home for a week, you learn a lot more about yourself and others. I will blog more on that next month.

For now, here is the link to this month's article entitled, "Stuff your Turkey, NOT Yourself". If you overdid it this past Thanksgiving, perhaps a refresher course would help:

http://www.behealthyspringfield.com/blogs/columns/stuff-the-turkey-not-yourself

Also, I hope you are enjoying your holiday shopping! Here are a couple of other links for great savings!

http://www.extrabux.com

http://www.savings.com

http://www.priceprotector.com

All my best,
Linda

Yoga for Runners post-run routine

2009-10-10T09:13:00.001-06:00

For anyone who wants to start running, it is wise to do stretches and strengthening along the way. Take it from me, who learned the "hard" way...now I know better, and so will you! :)

3 Ways to Live a Healthy and Happy Life!

2009-06-28T09:32:00.012-06:00

Wow...it's been too long since my last post here. I have been busy communicating on Twitter, facebook, Linked-In and Plaxo. How many hours does a girl have in a day, anyway?

So, I've decided to post every other month...and make sure there's a link to my article in the SJR. Living Smart comes out every other month; usually the 3rd Saturday, in the Health Section. So, the next one will come out in July.

There was a recent study that showed that we can live longer and healthier (For more information, just Google "Happiness: 3 amazing tips from the world's oldest case study"). But in a nutshell, here is what they found in 3 powerful lessons:

1. Have an outlet. I love that one...my husband is active in the community, and I enjoy running. Both are healthy outlets, AND we get each other involved in our favorite activities.

2. Don't take yourself too seriously. That's true. Life is too short. Learn to laugh at yourself and pay attention when you hear that critical voice or hurried or pressured voice in your head. Turn it off, distract yourself and find something fun or happy to do.

3. Happiness must be shared. I've always known that we need each other to heal, to be happy, etc. I see it in my practice every day. Numerous studies seem to come to the same conclusion: that people in committed relationships live longer than those who are not. Even if you are single, you can enjoy the company of friendships and rich relationships of all kinds. This, according to research, will enhance your longevity.

If you have a subject idea on what you are most interested in reading about, let me know! Email me at: linda.castor@yahoo.com. See you in July!

The Best Way to Spring into Fitness!

2009-03-29T18:01:00.006-06:00

Well, after a bit of a hiatus, I'm back. I hope you are ready to get started on your spring workout, now that our crazy snow storm is over!

This month, I wrote about domestic violence and emotional abuse, due to the Rhianna and Chris Brown's drama that unfolded in the last several weeks. If you, or someone you know is in an emotionally abusive relationship, please check out this article. Here is the link:

http://www.sj-r.com/health/x108135510/Linda-Castor-How-can-we-end-emotional-abuse

Also, I have a new link on my website that will hopefully bring more insight into dating violence and offers a red flags checklist. See the emotional abuse section at www.LindaCastor.com.

So, what is the best way to spring into fitness? Just get out there! It's beautiful weather! Better yet, enlist a friend to go walking with you or just ride a bike on your own. Research shows that we stay focused and committed to our goals if we have the encouragement and support from others.

Also, don't isolate yourself. Make new friends at the gym, attend a community event, and get involved in a group or organization that you believe in. Experts agree that when we isolate ourselves, we set ourselves up for failure.

No excuses. You're just hurting yourself, and aren't you worth it?

(Yes, you are, if you struggled with that answer!)

Take care, get out there and get moving. You can do it! In fact, I have a challenge for you! Let me know how you are doing. Tell me what motivates you? What struggles do you want to overcome? Let's get a discussion going!

All my best,

Linda

Roasted Butternut Squash Soup

2009-01-18T13:29:00.008-06:00

I have to admit: my best friend shared this with me after one of her culinary-trained friends shared it with her. I tend to use very little salt and more flavor in my recipes, so season to your taste...

This is a healthy and satisfying soup for any season. Baking the squash instead of peeling it saves time and creates a wonderful aroma in the kitchen. You can also bake the seeds for an extra snack!

Makes 12 (1 cup) servings

Ingredients:

3 tablespoons olive oil
3 medium onions, peeled and sliced (3 cups)
3 pounds butternut squash, halved and seeded (save the seeds)
1 teaspoon of salt
¼ teaspoon of ground black pepper
1 rounded teaspoon ground cumin
3 sprigs of fresh thyme or ½ rounded teaspoon of dried ground thyme
2 cans of low-sodium chicken broth

Directions:

On foil-lined pan, coat foil with a small amount of olive oil and bake the squash, skin side down, for 30 – 45 minutes in a 350-degree oven. If you save the seeds, you can lightly salt and bake them on a cookie sheet for about 20 minutes.

In a 6-quart soup pot, heat the oil over medium heat and stir in the onions. Cover, reduce the heat, and braise for 15 minutes, checking that the onions don't burn.

Add the cooked squash to the onions. Sprinkle with salt, pepper, cumin, and thyme. Stir and add the broth.

Purée the soup with an immersion blender.

Taste to add more salt and cumin as desired.

Serve hot with croutons. Enjoy!

Looking Fine in ’09

2009-01-18T12:49:00.007-06:00

Have you started your healthy lifestyles routine, yet? If not, GET GOING!

If you have started, are you struggling to complete any of your routines? As you know, life is full of fluctuations in our schedules, family life, work atmosphere, etc. So, how we "roll with it" and "keep ourselves out of trouble" is the best indicator for success!

Remember, we all need someone out there to help keep us motivated. It could be from merely having a family member urge you on to a personal trainer you see three to four times a week. Whatever it takes, you need to make it happen! You’re worth it!

Check out this week’s Illinois Times for an article I wrote on questions to ask yourself when starting a weight loss program. You have to assess where you mind is at, so you can focus on the goals. If you are preoccupied by someone who is hurtful to you or perhaps a death you have not grieved, these can definitely get in the way of your success.

To read more about it, here is the link to the article:

http://illinoistimes.com/gyrobase/Content?oid=oid%3A9344

Stay tuned for a great recipe that’s satisfying and EASY!

Hearty Beef Stew--with an Asian Twist

2008-12-27T21:29:00.014-06:00

Hello! Yes, it's been awhile since my last post. My New Year's Resolution is to update at least once a month because I really do have SO MUCH to say about wellness and successful weight loss tips! Here's a link to my December article:

http://www.sj-r.com/health/x260981719/Linda-Castor-Find-your-weight-loss-zone

I have been busy getting ready for my big move to Clocktower Therapy Center. I'm very excited about new beginnings there. What a great way to start 2009!

While you're waiting for AMAZING, new information that I'll be sharing with you in January, my recipe for beef stew transformed into a major hit with my family when our friend, Kevin, added the unthinkable to it: brown rice and Sriracha Hot Chili Sauce! Even if you don't like spicy...this dish is wonderful without the Asian touch! Enjoy!

See you next year!

Linda’s Hearty Beef Stew – adjusted Kevin style!

2 lbs. boneless beef stew meat, cut into 1½ inch cubes

3 T. cornstarch, enough to coat the meat cubes

Salt and pepper as desired

1 - 2 T. canola oil

2 cups water

15 oz. can of tomato sauce

1 beef bouillon cube

2 celery stalks, cut into 1-inch pieces

2 medium onions, quartered

1 bay leaf

6 carrots, cut into 1-inch pieces

4 medium potatoes, cut into pieces

1 cup frozen peas

4 cups cooked brown rice

Directions:

Coat beef cubes with cornstarch, salt and pepper.

In a 5-quart Dutch oven, brown coated meat in oil.

Stir in water, tomato sauce, bouillon cube, celery, onions and bay leaf.

Bring to a boil; reduce heat.

Cover and simmer for 1½ hours until meat is tender.

Remove bay leaf.

Add carrots and potatoes.

Simmer covered an additional 30 minutes or until vegetables are tender.

Stir in peas; heat throughout.

Asian option: Serve over brown rice and season with Sriracha Hot Chili Sauce.

Makes 6 (1½ cup) servings.

NOTE: You can find both brown rice and chili sauce at Little World Trade Corp on South MacArthur Blvd near the intersection with Wabash.

The Scary Side of Sugar

2008-10-21T14:32:00.006-06:00

Hello, everyone! Here is the link to this month's "Living Smart" article:

http://www.sj-r.com/publications/x1348675256/Living-Smart-The-scary-side-of-sugar

Links to the research for this article are as follows:

http://www.imakenews.com/craigwb/e_article000081396.cfm
http://www.antiochgroup.com/resources/dealWithWinter.html
http://www.mercola.com/article/sugar/dangers_of_sugar.htm
http://www.joyfulaging.com/Sugar.htm
http://www.seniormag.com/caregiverresources/articles/sugareffects.htm
http://www.askdrsears.com/html/4/T045000.asp

Also, I have an AMAZING and EASY fall recipe for you that I came up with one night when my husband asked for Jambalaya. We were both so shocked at how well it tasted, that it didn’t last long. So, I don’t have a picture for you this time!

Trust me, if you like New Orleans cuisine, you will LOVE this! It’s packed with protein, and the sausage flavors meld beautifully into the dish.

Jambalaya Linda Style (Bill’s favorite!)

Ingredients:

2 large chicken breasts, sprinkled with onion powder, cooked
2 T. canola oil
1 cup chopped celery
1 cup chopped green bell peppers
1 cup chopped onions
1 tablespoon minced garlic
1 pound Johnsonville Cajun Sausage, cut crosswise into 1/4-inch slices
3 cups cooked brown rice
2 cups canned low-sodium chicken broth
1 cup canned low sodium diced tomatoes, preferably fire-roasted – the best!
1 teaspoon Worcestershire sauce
1/2 teaspoon Louisiana hot sauce
4 bay leaves
4 sprigs fresh thyme or ½ t. dried thyme
1/2 pound medium shrimp, peeled and deveined
2 tablespoons finely sliced green onions, for garnish

Directions:

Cook chicken on stove, season and cut up into bite-sizes pieces. Set aside.
Heat canola oil. Add onions and celery and cook until they begin to soften, about two minutes. Add the garlic and green pepper. Cook for another two minutes. Add the sausage and cook for another two minutes. Add the chicken stock, tomatoes, Worcestershire, pepper sauce, bay leaves, and thyme. Stir to combine. Add the diced chicken and some of the cooked rice to the pot.

Simmer sauce for 30-40 minutes on stove, if desired.

Add the shrimp to the top of the pot. Cover the pot and let stand, undisturbed, for five minutes. Stir the jambalaya gently but thoroughly to incorporate the shrimp. Add the rest of the rice for desired thickness. Garnish with the green onions and serve with hot sauce.

Makes 6 to 8 servings

ENJOY!

All my best,
Linda

Reading your food diary

2008-09-15T18:03:00.003-06:00

Hi. How did you do on your food diary? I waited a bit longer, just in case you needed more time!

Take a look at your diary and circle all the sugary foods you took in. Like cake, pies, cookies, candy, pizza, you get the idea.

Ask yourself, "Did I have a fruit before I ate any of these?" Our body asks for sugar, yet in times of stress, we often give it the wrong kind of sugar.

So, eat a fruit before you have that other stuff.

Try it this week.

Keep up the good work!

Linda :)

The dreaded FOOD DIARY!

2008-09-03T10:05:00.005-06:00

Okay, I'm the first to admit that I despise (a.) counting calories and (b.) doing a food diary. If I have to do one or the other, I would rather do (b.) because it gives me way more information about my EATING HABITS. And isn't that what we are trying to illuminate, here?

Doing a food diary will keep you honest, accountable and your head out of the clouds. Period. If you don't write down that extra piece of pie or candy, you are already shooting yourself in the foot.

For the next 7 days, starting today, write down everything you eat: From BREAKFAST, to a SNACK, to LUNCH, to another SNACK, to DINNER, and maybe just a little, SNACK an hour or two before bedtime. Write down EVERYTHING, no matter what it is. The more honest you are, the more you are going to get out of doing this exercise.

Don't worry if you mess up; I'm not reading it personally. Check my blog in a week, and I will tell you how to read your food diary.

See you in a week! :)
Linda

2008-09-01T09:26:00.002-06:00

Hello, Friends and Families!

Happy Labor Day!

Today marks the beginning of our 4-month adventure together. You can enjoy the harvest of fall and the celebrations of the holiday season--all while eating healthier and starting a fitness routine that sticks!

And we have a friend who can help us do just that...

Meet Rat Ravenous. He loves to eat, yet he's determined to skateboard his way to health by exercising and eating right. Here's how he does it:

He remembers the first three letters from his name (R-A-T) when he starts to feel bad, sad or just really, really icky about not eating right or not moving his body.

Then, he remembers what each letter stands for (in his mind): Reaction, Action and Traction. Because this helps him remember what to do, no matter where he is, he can always ask himself these questions:

REACTION: How did I react when I ate too much or made poor food choices?

(Why: This helps RAT identify feelings he's been ignoring and stuffing down with food.)

ACTION: What action can I do to make it better?

(Why: RAT need to do something with these feelings, or he'll stuff them down again.)

TRACTION: Where am I skating to success, and where am I still falling off my skateboard?

(Why: RAT needs to pat himself on the back once and awhile, so he can start feeling better about himself and his good choices. But he also knows it is important to figure out what ELSE he needs to do, so he can balance himself better and not keep falling off his skateboard!)

Rat Ravenous knows that his RAT formula is a quick way to evaluate his situation, so he can follow through with his plan of action!

Want to give it a try? Next time you find yourself eating too much, too fast, and even too mindlessly, (where did your brain go?) use RAT's formula.

Next time, RAT will tell you a secret that keeps him balanced...

Just in case you missed my column last Saturday...

2008-08-26T21:27:00.003-06:00

Hey, I'm online now, at the State Journal Register! Check it out!

http://www.sj-r.com/publications/x633546039/Linda-Castor-It-s-time-to-jumpstart-your-workout

Living Smart will still come out every other month now, so look for October and December's issue coming up! Also, I've been asked to write for the December SO Magazine.

Stay tuned,
Linda :)

Join the "Living Smart" Club - September through December

2008-08-24T07:49:00.007-06:00

Hello, again! It's still summer, but I'm thinking ahead to how I want to look and feel around the holidays. How about you? What would you like to accomplish for yourself within the next 4 months?

Starting September 1st, I will take the journey with you. Let's decide to Live Smart together! For the next 4 months, I plan to post strategies to help you, along with great recipes!

(If you wish to get ahead of the game, you can purchase our book, Weight Plan For Life at Food Fantasies or directly from me!)

First, let's set our SHORT term and LONG term goals. Whether it's weight loss or weight training, the FUN is in the accomplishment! The steps you need to take to get there are easier than you think. The more you try and persevere, the easier it gets. Research has shown that we are more pro-active in our wellness if we have a plan! And if you have support and encouragement, then the sky's the limit!

Setting your LONG term goal is easy. Just think of a time, maybe around the holidays, to set it. That's 4 months away from now. Decide how many pounds per week you wish to lose (1, 2, or 3 lbs. only) and then multiply this number times the number of weeks it will take for your long term goal to get here. So, if you set your LONG term goal for December 24th and you want to lose 2 lbs. per week, you will lose 17 weeks x 2= 34 lbs!

In the last post, I explained how to set up your SHORT term goals. Here's an example, for clarification:

Say you wish to lose 10 lbs. in 4 weeks. That means you would have to lose just under 3 lbs. per week. If you weigh 250 lbs. Here's how it would look:

Sept 1: current weight - 250, predicted weight - 250
Sept 2: _____________, 250
Sept 3: _____________, 249
Sept 4: _____________, 248
Sept 5: _____________, 248
Sept 6: _____________, 247
Sept 7: _____________, 247
---------------------------------------------------------
In one week, you should have lost the 3 lbs. Every day keeps you accountable with this chart. If you did not lose the weight, say you only lost 2 pounds, then adjust the number of pounds to lose. It could look like this:

Sept 8: 248, 248
Sept 9: 248, 248
Sept 10: 248, 247
Sept 11: 248, 247
Sept 12: 247, 247
Sept 13: 246, 246
Sept 14: 245, 246

Notice how, on the third and fourth day, the weight didn't come off. But if, on a daily basis, you check this very "do-able" schedule, which is sound in reasoning, you should be able to stay on track with your weight goals. If you still cannot, it should serve as a wake-up call that something is out-of-whack. Ask yourself, what is happening? Have you done a food diary to see where extra calories have shown up? Are you getting any exercise? Are you binging late at night? Have you been checked out by a physician for any hormonal or thyroid issues? Are you feeling depressed or anxious?

Taking care of these and other questions can help in determining where you need to focus your attention.

I will send out email reminders to my subscribers, starting September 1st! In the meantime, set those goals and start getting fired up for success!

See you next month!
Linda

Tracking Your Goal Weight

2008-08-16T16:55:00.007-06:00

If you have noticed, my articles have slowly dwindled in appearance in the Health section of the SJ-R. Fortunately, my editor still thinks I walk on water. Unfortunately, the paper is restructuring. Despite cutbacks on writers, my column is rumored to reappear this month. In Jump-starting Your Fitness Routine, I promise to share a system with you that I teach clients who see me for weight management. And here it is:

Basically, it’s easy. First, set your short-term goal (between 4 to 6 weeks) by deciding whether you are capable of changing your eating behaviors enough to lose 3 pounds per week, 2 pounds per week or just 1 pound per week. (I tend to encourage people to choose 1 to 2 pounds per week to ensure a realistic goal. Hey, it’s a process!)

Second, decide how many pounds you want to lose each week to reach your short-term goal (STG). For instance, if you want to lose 10 pounds, and your STG is 6 weeks, you can be fairly sure that you could lose 2 pounds per week, give or take a few days. Set a long-term goal (LTG) while you’re at it, usually 6 months to a year. Many people choose holidays or special events down the road that they know will motivate them, like a high school class reunion or wedding. Just make note of your LTG for later, so you have a date to ultimately look forward working towards.

For now, here’s where the fun begins. Map out your STG out on paper:

On the left hand side, write down your start date.
Then, skip a week. One the next line, write down that date and so on until you reach your STG date.
Next, make two columns adjacent to these dates. Under the first column heading, write down “Projected”. Under the second column heading, write down “Actual”.
Weigh yourself and write down the same number in both columns to start.
Then, project your weekly end weight based on the number of pounds per week you stated in your goal.
As you begin to lose weight, you will write down your actual weight and see your progress. What happens as each week passes? Do you need to cut back on calories and exercise more or are you right on track? And be honest: are you gaining muscle mass and accounting for this factor in your projection as well?

This system will definitely keep you honest—or drive you crazy if you let it! So, stay real with it, and you will do fine.

What does this system really accomplish? It will help you organize this process in your head and keep you accountable for your actions, just like your food diary did. (If you haven’t done a food diary yet, get going on it!)

If you falter away from this system, don't worry. Whatever this process does for you, it is an important step. Doing this will bring out all kinds of interesting dynamics---from enhancing self-awareness and improving self-esteem to possibly triggering other emotions you have been "stuffing down". While this might seem a bit intimidating, it's just the real you coming through. A trained and compassionate therapist can guide you THROUGH it.

Good Luck, and please let me know how you are doing!

All my best,

Linda

The BEST Ratatouille recipe ever!

2008-07-27T12:56:00.007-06:00

Hello! Obviously, it's been awhile since I last posted on my blog. My mother sustained a severe head injury in April, so I curtailed most of my extra-curricular activities (including this one) to care for her. She's thankfully recovered now, and we are enjoying her new personality, which is more lovely and precious than ever before! Life is full of surprises.

Speaking of which, I have a terrific recipe for you, and all ingredients can be found at your local farmer's market or grocery store for just pennies. The Vidalia onion and cherry tomatoes are so sweet in this dish, that it's heavenly, almost like candy. And, it only takes about 20 minutes to prepare! If you want, you can add a yellow or orange pepper when you cook the zucchini for color and added Vitamin C.

For those of you counting calories...don't worry...you're eating VEGETABLES!

VIDALIA ONION RATATOUILLE

4 T. olive oil

4 large cloves garlic, finely chopped

1 small eggplant, cut into 1-inch cubes

1 large Vidalia onion, cut into ½ inch slices

3 small zucchini, sliced ½ inch thick

½ pint sweet cherry tomatoes

Salt and freshly ground pepper to taste

8 – 10 fresh basil leaves, rinsed, chopped

Directions:

Heat olive oil on medium-high heat in a large skillet.

Add onion and garlic. Sauté for 4 minutes.

Add zucchini and eggplant. Sauté for 5 minutes.

Add cherry tomatoes and sauté for 9 minutes.

Add salt, pepper and basil. Finish cooking vegetables for 2 minutes or to desired texture.

Serve with crusty, whole-grain bread or Ciabatta rolls (found at Shop 'n Save, in the deli section)

Delicious!

Tomato-asparagus bake

2008-04-16T12:27:00.013-06:00

Hello, everyone! I can't believe it! Spring feels like it's finally here! And SHAPING SPRINGFIELD is almost here!

This month's Living Smart article is about staying healthy in a crisis. I recently experienced a family emergency when one of my close family members suffered a serious injury. Fortunately, things are looking better, and we are praying for a full recovery.

When our lives unexpectedly turn upside-down, it takes us awhile for the crisis event to sink in. We often become so bombarded with a variety of emotions that it makes it difficult to cope. To learn about how you can stay healthy during a crisis event, check out the Saturday edition of the State Journal Register's HEALTH section. For those of you who don't have access to this paper, I plan to create a podcast this summer, and I will cover all the topics I have written about.

On a lighter note, here's one of my delicious recipes to share with you:

ASPARAGUS-TOMATO BAKE

This is one of my favorite spring (or anytime) vegetarian asparagus dishes. Lightly roasted vegetables combined with a lovely Parmesan and Monterey Jack cheese sauce makes this dish simply delectable. Vegans may add 1 1/2 c. vegan Parmesan cheese and omit the Monterey Jack.

This recipe makes two servings.

1 lb. asparagus, cut into 2 inch strips
2-3 medium tomatoes, sliced
1/2 to 1 c. Monterey Jack cheese, shredded
1 c. Parmesan cheese, shredded
1 c. mayonnaise (I use Smart Balance; it tastes good, and it's healthier, too!)
4 -5 drops of Worcestershire sauce
2-3 green onions, sliced

Preheat oven to 350 degrees. Line a 9 X 13 or larger rectangular dish with foil. Lay down the sliced tomatoes and line the bottom of the pan them.

Microwave asparagus, covered, preferably in a microwave-safe covered dish, on HIGH for 6 minutes. Place on top of tomatoes.

In a bowl, combine the remaining ingredients, except onions. Pour mixture over the asparagus and tomatoes and garnish with the onions.

Bake for 20 minutes and ENJOY!

Weight Loss Step #2 - From Mike and John's Show

2008-03-15T08:20:00.006-06:00

By now, it seems like everyone on the planet has told me, "I saw you on TV!" It's been fun to spread the wisdom of wellness, and Mike and John plan to give me this opportunity throughout the year. I have individualized their wellness plans, and both have already lost several pounds.

Have YOU taken the tests and figured out your 4-letter Jung Typology (AKA Myers-Briggs) and your which Enneagram number that resembles you the most (1 - 9)?

You may purchase more information from the Enneagram site, if you wish.

OR, you can meet me in Washington Park for SHAPING SPRINGFIELD on April 19th, 2008, a walking event created to encourage everyone to get into a routine, "make it a habit" (as our One-on-One Fitness sponsor Anthony Nizzio, would say!) and exercise your way towards better health and overall fitness! After you get to know me, you might wish to have your treatment plan individualized as well. Several health insurances cover my services, so it is quite affordable. Don't wait until you have a health crisis---you and your health are worth it now.

Call my office at 217-544-0388 for more information on how I can help you achieve your goals.

Tune in to Mike and John's show on Channel 5 (Springfield area) or Channel 4 (Decatur) at 9 am, 3 pm or 8:30 pm every day.

Hope to see you on April 19th!

All my best,
Linda

Shaping Springfield 2008 is HERE!

2008-03-01T08:56:00.019-06:00

Striving for a healthier lifestyle?
LindaCastor.com

Presents:
SHAPING SPRINGFIELD!

Not a race, but inspiration for change.

Saturday, April 19, 2008
10:00 a.m. - Noon

FREE Community Event in Washington Park at the playground shelter (just off South Grand)

10:00 a.m. FREE drawings, food & motivational messages!

11:00 a.m. Community Power Walk!

Weight Loss Step #1 - Mike and John's "Living a Healthy Lifestyle" Show

2008-02-18T19:35:00.009-06:00

Last year, I was walking by the television, carrying a load of laundry, and these two guys who own several area Godfather's Pizza stores came on and invited ANYONE to appear on their show to prepare their favorite dish.

Of course, yours truly just had to respond!

Since then, our journey together has been quite serendipitous, to say the least. Mike and John are now taking the necessary steps with me to become healthier! Today, they reported that their clothes feel loose already!

The show viewing schedule is: Monday - Sunday 9am-10am, 3pm-4pm & 8:30pm-9:30pm. In both Springfield markets on Channel 5 and in Decatur on channel 4.

This will run through February and hopefully the next show for March will be done soon.

Please comment about the show! John, Mike and I would love your feedback! Just email me or comment here...

Thanks, and all my best to you!
Linda

Please rate me!

2008-01-07T22:30:00.001-06:00

Hello, everyone! I entered Good Morning America's contest on their ABC website showcasing those over 40 who are the picture of good health and have a passion for helping others become fit and healthy. My husband emailed me about this last month and wrote, "This is you!" When my friend, Missy, heard about this, she asked to nominate me. This has been quite a family affair, as my husband, Bill, and daughter, Jessica, appear on the video as well. My stepson, David, edited it for me.

Please check it out and rate me today, by visiting ABC's website regarding the contest. There are some great entries, and I am hoping, with your help, to become one of the finalists! Thank you for your support!

Here's the link, where you can also view the video (it counts when you do!)

http://ugv.abcnews.go.com/Player.aspx?id=1656747

HAPPY NEW YEAR!

2008-01-01T13:54:00.000-06:00

Hello, everyone! I have a great recipe for you to start of 2008 with a blast!

For the past couple of years, my family has celebrated New Year's Day with my friend, Missy and her family. Missy and I were both raised in Texas, so we like to share traditional appetizers and meals to ring in the New Year. Today, we had black-eyed peas, tangy coleslaw, mango-chutney dip with chips and her homemade red velvet cake (who says staying healthy and fit means you have to give up everything?) Below is the coleslaw recipe I made up using a new healthy mayo on the market called Smart Balance. It's delicious! HAPPY NEW YEAR!

Tangy Coleslaw

(Makes 8 servings)

1 – 16 oz. bag of ready to eat shredded green cabbage and carrots

Dressing:

1 T. lemon juice

1 T. apple cider vinegar

½ c. Smart Balance mayonnaise

¼ t. ground pepper

¼ t. celery salt

1/8 t. onion powder

1/8 t. dry mustard

DIRECTIONS:

Open bag of shredded cabbage and place in large bowl.

In a small bowl, whisk dressing ingredients together.

Toss dressing with shredded cabbage until well coated.

Cover and refrigerate for at least one hour.

Stir before serving. Enjoy!

C is for Crockpot

2007-12-08T13:03:00.001-06:00

Being a guest chef on WILL-TV's cooking show, C is for Crockpot, was quite the highlight of this holiday season for me! I hope you get the book from WILL-TV, as all the recipes were very interesting, and I especially liked the vegetarian recipe before mine, crockpot pizza, which is also very good!

If you would like the recipe, join my mailing list on my website, www.LindaCastor.com, and I'll send you one! It's fantastic!

Give me feedback as you continue to search my site and let me know what kind of health issues you'd like me to discuss in my next article.

All my best this holiday season,
Linda

Yummy Crock Pot Apple Butter

2007-10-20T07:20:00.000-06:00

1-50 oz. (6 ¼ c.) unsweetened applesauce
2 c. apple cider
1 t. ground cinnamon
½ t. ground allspice
¼ t. ground cloves
A dash of ground nutmeg

Place ingredients in crock pot on high for 8 to 10 hours. The mixture will reduce to almost half. Makes 32 oz. (4 c.)

Apples! Your SECRET WEAPON for weight loss!

2007-10-19T22:51:00.000-06:00

This month, I wrote about how apples can be your new best friend---in a pinch. When you're busy and don't have time to sit down and slice up an apple, try applesauce! It staves off your hunger when your body is calling for sugar and keeps your blood level from spiking or falling.

However, if your sweet tooth is calling, then I say: Go for the caramel apples! This month, I'm promoting PEASES!

Come join me at the downtown PEASES store on Friday, October 26th, between 11:00 a.m. to 1:00 p.m. and see a special demonstration on how they make their caramel apples. Sign up for a chance to WIN a FREE PEASES cookbook! (I didn't know they had one! Wow!) And please say hello to me while you're at it!

You will get a chance to sample other "healthy" chocolates---from sugar free to dark. Don't miss this event!

Tofu Recipe Update

2007-08-24T21:02:00.000-06:00

Here's a link to a website that has another tofu recipe to try!

http://www.ivu.org/recipes/pasta/tofu-spinach.html

If you have any tofu recipes you wish to share, email them to me at linda.castor@yahoo.com, and I'll post them as well.

Enjoy!

TOFU FOR YOU?

2007-08-17T20:20:00.000-06:00

Hello everyone! This month's article is about tofu...whether or not to try the scary looking bean curd. Of course, I finally faced my fear and found out I actually like it.
AND...there's a recipe below for you to try!

I must tell you that I recently volunteered at Peace Camp in Springfield, and the kids there were VERY WELL INFORMED about tofu! In fact, I learned more from them than anything I could offer in my talk! Wow! Parents out there are certainly more hip than I thought! Some kids said they eat tofu with "yeast" (Nutritional yeast or possibly Brewer's yeast...both found at Food Fantasies) and others wrap their tofu with seaweed. These kids really like their tofu, and so do I. So, enjoy this recipe and don't forget to give me feedback on YOUR tofu experience!

All the best to you,

Linda

Easy Teriyaki Tofu Kabobs(serves 4)

Ingredients:
16 ounces extra firm tofu, cut into 1-inch cubes

1 bell pepper, sliced into ½ inch pieces

½ fresh pineapple, chunked into ½ inch pieces

Brown rice or Jasmine brown rice, cooked

Teriyaki Grilling Sauce:
1/4 c. soy sauce

1/4 c. rice wine, sake, or mirin

2 T. brown sugar

2 t. sesame oil

2 T. rice vinegar

2 cloves garlic, pressed

1-2 t. minced ginger root

NOTES FROM LINDA: If desired, freeze tofu in water and thaw out for a meatier texture. Be sure to squeeze the excess water before marinating. Fresh pineapple is preferred over canned. Also, you may add any other vegetables to the kabob, such as 4 small zucchini, halved lengthwise and sliced into ½ -inch slices.

Mix the sauce ingredients together. Use half to marinate the tofu, and reserve the rest to use during grilling and to add at the table. The best way to marinate the tofu is to put it in a plastic zip-lock bag with the marinade. Turn the bag often so that all parts of the tofu get marinated. Let the tofu sit in the marinade for at least 1 hour.

While the tofu is marinating, soak some bamboo skewers (about 12) in water. When the tofu is ready, thread it onto the skewers, alternating with green pepper and pineapple. Place the kabobs in a large baking dish and pour the tofu marinade over them.

When the fire is ready, place the kabobs on the grill and cook, brushing with some of the reserved teriyaki sauce and turning so that each side is lightly browned. Serve with rice and drizzle with extra sauce at the table. ENJOY!

How to Eat Healthy and Save Money

2007-07-18T18:15:00.000-06:00

Is it possible? My friend says, "Every time I shop at Whole Foods, I feel like I'm spending my whole paycheck!" While that may be true for some, many of us simply cannot afford to go to specialty stores for natural, whole-grain products. But wait? How about starting at your local grocery store? Today, I found my favorite whole grain pasta at Shop ‘n Save for only $1.00 per one-pound box! Also, I’m happy to report that County Market has some wonderful bulk items, like oatmeal, for a reasonable price.

Please write a message to me on my message board and let me know where else you have found great deals!

In my article, coming up in Saturday’s edition of the HEALTH section, I talk about a variety of foods you can eat to lose weight and stay healthy--and save money! Here are other suggestions on low-cost, high-nutrient foods you can buy:

Eggs – Just another one of Mother Nature’s most nutrient packed foods, they are rich in Vitamin A and a cheap source of protein compared to meats. Versatile and easy to prepare, they are especially delicious scrambled with cheese for a kid-friendly dish.

Potatoes – Rich in minerals, with the added benefit of fiber from the skin, they are a versatile food. Save money by treating yourself to baked fries or sautéed potato slices on the stove with a touch of oil and some spices. See recipe below!

Oatmeal – filling, great in the morning or anytime you wish to get extra fiber in your diet. Enjoy with a little brown sugar or maple syrup.

And now for the promised recipes:

This is one is from my friend, Missy Thibodeaux-Thompson, and her 6-year old daughter, Emma—who loves her mom’s cooking! (Me, too!) Thanks for sharing, Missy!

LAST MINUTE LASAGNA (Ravioli-Lasagna)

1 - 26 oz. jar or can of inexpensive pasta sauce
1 - 26-30 oz. bag frozen large (regular size will do) cheese (or meat) ravioli, unthawed (Keep it frozen!)
1 - 10-oz. box frozen chopped spinach (thawed & squeezed dry)
1 - 8-oz bag shredded mozzarella (or buy the brick kind and shred your own; it’s cheaper!)
½ c. grated Parmesan cheese

1. Heat oven to 350 degrees F.
2. Coat a 13x9-inch baking dish with cooking spray and spoon in a third of the sauce.
3. Arrange 12 or so ravioli on top and scatter the spinach over them.
4. Top with half of each cheese.
5. Cover with another layer of ravioli and the remaining sauce and cheese.
6. Cover with foil and bake 25 minutes.
7. Uncover & bake 5-10 minutes more or until bubbly.

(Time you save: 10 minutes hands-on time; 45 minutes total time; if made from scratch: 2 hours!)

You can use briefly cooked whole-grain lasagna noodles instead of the ravioli or keep the recipe the same and add some fresh, seasonal chopped vegetables on sale from the produce section, like zucchini, to enhance the fiber content. Yum! Also, I have a delicious, vegan recipe available on my website at http://www.lindacastor.com/!

Here’s my fun recipe for quick and tasty eggs in the morning:

EGGSTRAVAGANZA

5 eggs, plus 1 T. water to thin, if necessary
¼ c. chopped red pepper (red is more colorful)
1 small green onion, chopped. grated mozzarella or jack cheese
Optional: Add spices of your choosing, or fresh garden herbs, like basil or thyme.
Salt and pepper to taste

1. Whisk the eggs separately in a bowl.
2. Sauté red pepper and green onion in a small amount of butter, about a half a pat, in a non-stick skillet or sauté pan until onion wilts, for about 2 minutes.
3. Pour in eggs and season to taste.
4. Stir once or twice until eggs are cooked.
5. Transfer to a plate, and you’re done. Enjoy!

While I save a lot of money on all the ingredients I have told you about, I have also made a personal decision to spend extra money on the kind of eggs that come from a farm where chickens are properly cared for and treated well. Currently, Food Fantasies has a nice selection of medium and large eggs for sale. I am on the lookout to buy directly from local farmers as another option, and I’ve heard the price is about $2.00 a dozen. I’ll keep you posted.

SAUTÉED POTATO SLICES
The fastest way I know how to do this is to:

1. Microwave several potatoes, and then cool briefly.
2. Slice potatoes with a sharp knife.
3. Heat a small amount of olive oil in a pan and brown the cut sides on medium heat.
4. After a few minutes, turn them over.
5. Salt and pepper to taste, and don’t forget to serve with ketchup!

I prefer the natural kind that does not contain high fructose syrup, like Tree of Life brand, found at Food Fantasies.

GARDEN BLACK BEAN SALSA
Just take items out of your garden or make this wonderful salsa with seasonal, on-sale produce. If you’re lucky enough to be showered with extra garden vegetables from a co-worker, this salsa could cost less than a dollar to make! Here’s the recipe. Just mix the following ingredients in a bowl and serve with natural corn chips:

1 can of black beans, rinsed and drained OR 2 cups cooked
1-2 jalapeno peppers, seeded and minced (please wear gloves!)
2 large tomatoes, diced
1 large ear of cooked corn, with kernels cut off the cob
¼ c. red pepper, diced
¼ c. green or yellow pepper, diced
2 T. lime juice
1 clove garlic, minced
3 sprigs of cilantro, chopped
Salt to taste

How to cook BROWN JASMINE RICE:
2 parts water to one part rice cooks easily in a rice cooker.

I wrote about brown Basmati rice in my July column, but I really love Jasmine rice as well. Both add great flavors to any dish, and you can simply add a little salt and even some toasted sesame seeds.

Little World Mart has a nice selection of affordable rice bags in 5 lbs. or larger. Mine cost $4.29 for the 5 lb. bag. Check out this store sometime and have fun exploring new foods. (The chocolate fortune cookies there are better than any brownie ever made!)

Fighting Childhood Obesity

2007-05-18T09:44:00.000-06:00

Or, should I have called it, "Bob the Tomato Plant"? In my article, I mentioned that you can have fun with your children and let them name their tomato plant and help them nurture, take care and literally enjoy the fruits of their labor! Even my 15-year old daughter is excited about seeing what kind of tomato plant she grew from a seed at school! I guess you're never too old, right? So, I hope you are enjoying this FABULOUS weather and getting out there with your family for walks, bike rides and gardening. Life just can't get any better than this.

Here are the sources from my latest article in the State Journal Register's HEALTH section for May. For those of you who missed my article, I plan to publish it here in the future. Sign up for my newsletter at www.LindaCastor.com, so you can stay tuned!

Walt Larimore, M.D., Sherri Flynt, M.P.H., R.D, L.D., and Steve Halliday, Super Sized Kids: How to Rescue Your Child from the Obesity Threat (Center Street, 2005).

Internet Link: http://www.parentguidenews.com/articles/january06/SuperSizedKids.php

You can find more information about improving your child's and your family's nutrition in God's Design for the Highly Healthy Child (Zondervan, January 2005).

BY THE WAY...I am still waiting on Fred and Monica's recipe for German Rye Bread. I am hoping Fred will part with his secret recipe and pass it on to us! Stay tuned!

I welcome any comments and thoughts. Thank you to my first responder who suggested I link the Red Flags for Abuse checklist to Sojourn. While they do not have an official website, I will link it to another appropriate site.

My best to you and yours,
Linda

The Surprising Health Benefits of Rye

2007-04-21T04:00:00.000-06:00

I hope you enjoyed learning about rye's nutritional advantages in my April edition of Living Smart. For those of you who missed it, I will repeat and update this information in a podcast this summer. You can still experiment with these different grains and perhaps make your own rye bread from scratch! I posted two internet recipes at the end. Make sure you use whole grain rye and whole grain wheat flour in any recipe you use. Remember, you can refrigerate this flour for up to two months--so get baking! Now that our warmer weather is here, it will be a perfect time to let those loaves rise in your kitchen. A special thanks to Becky S., my dietician consultant for this piece and for Stu's guidance at Food Fantasies.

REFERENCES from the April 2007 column are as follows:

http://www.eap.mcgill.ca/Publications/EAP35.htm Great article on nutritional characteristics of different kinds of breads.

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=65 Specifics about rye.

http://diet.ivillage.com/issues/ichoices/0,,9m7z2nj1-p,00.html Four steps to buying bread.

http://www.fitnessmagazine.com/fitness/story.jhtml?

storyid=/templatedata/fitness/story/data/1152118566290.xml&catref=ftn18 A Guide to Selecting the Most Nutritious Bread.

http://www.ajcn.org/cgi/content/full/77/4/967 American Journal of Clinical Nutrition, Vol. 77, No. 4, 967-974, April 2003. Conclusions: High-fiber rye and wheat food consumption improved several markers of bowel and metabolic health relative to that of low-fiber food. Fiber from rye appears more effective than that from wheat in overall improvement of biomarkers of bowel health.

http://aje.oxfordjournals.org/cgi/content/full/158/3/243 Adolescents who consumed more than 1 serving of whole-grain foods per day were leaner and more insulin-sensitive than those who consumed less than serving per day. Compared with lower intake of whole grain, higher intake was also associated with a healthier dietary profile, including greater intakes of fruit and vegetables, fiber, iron, zinc, calcium, folate, and vitamin E.American Journal of Epidemiology

http://www.askdrsears.com/html/4/T042700.asp Fascinating article about grains and comparisons.

RECIPES:

http://www.recipezaar.com/206578 Whole Grain Swedish Rye Bread

http://www.preparedpantry.com/peasantbread.htm European Peasant Bread

RED FLAGS of abuse in a relationship

2007-04-11T16:16:00.000-06:00

This was taken from a handout given to me by a counselor at the Sojourn Women's Shelter in Springfield, Illinois in 1995. No source was listed, but I give the shelter credit for relaying the following information, which resonated deeply with me at the time. Take the checklist to find out more about your relationship with others.

RED FLAGS OF ABUSE IN A RELATIONSHIP

Does your partner:
____ act jealous or possessive of you?
____ refuse to let you have other friends?
____ check up on you?
____ have a quick temper?
____ have extreme mood swings?
____ become hypersensitive to criticism or perceived criticism?
____ blame others for his or her own behavior?
____ have difficulty communicating?
____ always have to be in control?
____ get too serious too fast?
____ refuse to accept breaking up?
____ abuse drugs and/or alcohol?
____ have a history of bad relationships?
____ scare you?
____ threaten you or others?
____ become violent with you or others?

Do you:
____ apologize all the time?
____ willingly accept blame for things that go wrong in your relationship?
____ rehearse what you want to say so you won’t set him/her off?
____ cry more than you used to?
____ repress your feelings or anger?
____ constantly aim for approval?
____ give up interests and activities that were once important to you?
____ hold yourself back in your educational or vocational goals?
____ constantly excuse your partner’s behavior to yourself or others?
____ pay less attention to your personal appearance than you used to?
____ hear warnings and/or concern from your family or friends?

If you have checked even one item, you are at risk of being pulled into an emotionally abusive relationship. To learn more, visit my website at www.LindaCastor.com.