4th Semi Annual Veggie Challenge

[mitzimarie]

Re: 4th Semi Annual Veggie Challenge

I simply adore this challenge, but there is just one thing I hate about it every time I do it: It's that everyone talks about so many wonderful sounding veggies that I can't get over here in Italy! WAAAAAAA

Sally, I feel VERY fortunate to have access to the great variety of veggies that I do. I wish you could get them, too. However, you are doing so well with the ones that you do have. Bravo!

Georgiana, I just realized that you are in Germany! Wow! It's so cool to be able to interact with people from all over the world.

Lacey, sorry to hear about family issues. I hope that they get better soon. Thanks so much for providing your totals. I'm very easy-going about the totals... the final day of the challenge is Friday, and as long as I get the totals by Sunday, it's no problem.

Lyssie, I just bought a chayote! I'm going to try it as you described. Woot!

[Skeptika23]

Re: 4th Semi Annual Veggie Challenge

Jackie, I am more than willing to round off 16.5 to 17. Keep up your great work!

Much appreciated - I was all deflated because of one little cherry tomato.

(On that note -gotta go get me some cucumbers for munchin' on now)



(later - the cucumbers at the salad bar were GROSS. I just got me a bunch o'cherry tomatoes instead - I got enough to ensure I'll make it this time!)

[mitzimarie]

Re: 4th Semi Annual Veggie Challenge

Much appreciated - I was all deflated because of one little cherry tomato.

No problem, Jackie! There is NO way I would let 1/2 a carb interfere with your quest for the coveted head of cauliflower award. Besides, one of those cherry tomatoes was bound to be a little bigger than the rest of them, and you really did get all of your carbs.

Ok, fellow challengers... Let's talk pumpkin! As you may have noticed, I eat a lot of pumpkin and I see that some of you eat it, too. Here's the low-down on pumpkin:

It's actually a potassium heavyweight - for a measly 49 calories per cup of fresh mashed pumpkin, it has a whopping 564mg of potassium (about 33% more than a medium banana). The balance between potassium and sodium is of critical importance to our health. Potassium works with sodium to maintain the body's water balance. A number of studies indicate that groups with high dietary potassium intakes have lower blood pressure than comparable groups with relatively low potassium intakes. Several large epidemiological studies have suggested that increased potassium intake is associated with decreased risk of stroke. Four large studies have reported significant positive associations between dietary potassium intake and bone mineral density.

Pumpkin would be a great food just on the basis of its high amount of potassium. But there's much more. One cup of mashed pumpkin contains more than 5,000mcg of beta-carotene, another 853 of the alpha-carotene, and more than 3,500mcg of beta-cryptoxanthin, a member of the carotenoid family that seems to reduce the risk of lung and colon cancer. Studies have shown that beta-cryptoxanthin can reduce the risk of lung cancer by more than 30%. Other studies have shown that it reduces risk for rheumatoid arthritis as well (by 41% in one study). It appears to have strong antioxidant properties.

Pumpkin has more than 2,400mcg of the carotenoids lutein and zeaxanthin, which are fast becoming the star nutrients in eye health and vision protection. Pumpkin also has more than 12,000 IUs of vitamin A, plus a little bit of calcium, iron, magnesium, and phosphorus just for good measure. And it's also loaded with fiber.

I also found this interesting - carotenoids need fat for absorption, which makes it all the easier to consume pumpkin on a regular basis. You can just cook it with a dab of butter or olive oil. Or if you like it sweet like I do, you can do other things with it. A lot of you have already seen the recipe for MUP, but I'll include it here for those who may not have seen it yet. Here we go:

MUP is a name that one of the members gave to a recipe I came up with... it stands for Mitzi's Ultimate Pumpkin. I have even been dubbed the "Pumpkin Patch Princess" by another member (and she gave me a really cool graphic saying that, for my siggie).

About the pumpkin - I use Libby's canned pumpkin that is probably located next to the baking items in the grocery store. Make sure to read the label carefully so that you pick up the 100% pure pumpkin and not pumpkin pie filling, which is also made by Libby's and looks a lot like the pie filling, which has sugar in it. Here is the recipe for what I eat:

In a bowl, I mix 1/2 of a can of pumpkin (which is .88 cups) with 2 ounces of cream cheese. I put this in the microwave for 1 minute, then take it out and stir well. I then add a few drops of liquid Splenda (just use sweetener of your choice), 2 teaspoons of cinnamon, and 1 teaspoon of allspice and stir. Once I passed rung 3 in OWL (seeds/nuts), I started adding 1 ounce of almonds, which is about 22 nuts that I cut in half (so I can have 44 nuts ). I then put it back in the microwave for about 40 seconds, stir, and it is done. I find that the warmer it is, the better it tastes (although I have had one member tell me that they like it better cold). Beware, though! This concoction contains 15 net carbs. So anyone who doesn't want to use up that many carbs can leave out the nuts and/or cut back on portion sizes of the ingredients. I ate it for a long time without the nuts, and it is good that way, as well. It does have a high fat percentage because of the 2 ounces of cream cheese, but I don't stress over that. Lots of people get by with only 1 ounce of cream cheese, but I like how creamy it is with the 2 ounces. This makes a pretty big bowl, too, so you may not need to make this much. My husband always talked about how good it smells when I make it, so I made it for him one day. He couldn't finish it all because it is kinda rich. Cutting this in half would have been enough for him. I always finish mine, though.

MUP is really versatile - I've heard of some members adding coconut or unsweetened cocoa to it (just make sure to include the carbs for whatever version you use). My mom even stirs it into her oatmeal each morning, and says it's great. I haven't tried it that way yet, but it does sound good for the upcoming winter mornings.

I realize that all of the scientific facts I listed may sound a little boring to some, but it helps me. You see, one of the things that has helped me to stay on track during this journey, is to shift my thinking from "live to eat" to "eat to live". It helps me to know that the food I choose to eat is actually good for me, instead of just satisfying my taste buds. By eating veggies, you are giving yourself the gift of health.

[OzLover]

Re: 4th Semi Annual Veggie Challenge

mup rocks!!! :d

[jimmie 48]

Re: 4th Semi Annual Veggie Challenge

wednesday 12 november
veggie challenge:
1.5 cup fresh mashed pumpkin 18.1.........14.1
1 gram celery, raw 0..........0
1 cup shredded cabbage 4.1.......2.3
1/2 onion 12.5........11
1 cup cauliflower 5.6......2.5

total carbs 40.3
total net carbs 29.9


i ate practically all veggies today. thanks for the challenge mitzigirl!

[mitzimarie]

Re: 4th Semi Annual Veggie Challenge

mup rocks!!! :d

LOL - Yes, it does! Another reason I like my MUP so much is that I am a fiber freak, and prepared the way I do it with the spices and almonds, it comes to a little over 15g of fiber! I love getting that much fiber in a single meal.

Jimmie, wow! That is the highest net carb count for veggies in a single day, so far. Well done, my friend.

My stats for the day:
pumpkin (.88 cups)~ 15.8 - 8.8 = 7
jicama (1 cup/130g)~ 11.5 - 6.4 = 5.1
broccoli slaw (6 ounces)~ 10 - 4 = 6
broccoli/cauliflower mix (6 ounces)~ 8 - 4 = 4
mushrooms~ 3.3 - 1.3 = 2
TOTAL NET VEGGIE CARBS: 24.1

[blueberrylady]

Re: 4th Semi Annual Veggie Challenge

Wednesday, Nov. 12

I tried artichoke hearts for the first time and they were good except they were canned and had citric and ascorbic acids on them to keep them from turning brown and I didn't care for the acidic taste. Next time I will try the marinated ones and maybe even someday brave the thorns of a fresh one! LOL

So....

artichoke hearts 8 (some in an omelette and some right out of the can).
acorn squash 10
Salad 10 (lettuce, tomatoes, cuke and cauliflower)

Total net veggie carbs 28

Someone asked how I prepare Collard Greens, well the truth is, I don't. I buy them canned. The brand I get is 'Glory' and they come just plain or low sodium, in a broth or seasoned with onions, garlic and spices in a savory broth and I like them all. They are quick and easy and have 5 carbs per 1/2 cup serving with 2 grams of fiber for a net count of 3 carbs. Plus they have 100% of Vit. A, 8% calcium and 20% Vit. C so they're good for you too. I love them.

Mitzi, thanks for the pumpkin recipe and info. It was very informative and I love pumpkin so I will definitely try it.

[Skeptika23]

Re: 4th Semi Annual Veggie Challenge

November 12:

29 Cherry Tomatoes (I love them, I just love 'em) - 19.3 gross - 13.4 net
1 cup broccoli - 4.7 gross- 2.9 net
1/2 cup cauliflower - 2.6 gross - 1.4 net
1/2 cup leek - 6.3 gross - 5.5 net

TOTAL GROSS VEGGIE CARBS - 32.9
TOTAL NET VEGGIE CARBS - 23.2

Almost 100% of my carbs yesterday came from veggies - just some negligible cheese carbs (I even avoided splenda in my tea and sugarless gum) and that's it! w00t!

Working hard on this challenge; working harder on working on OWL.

Two great tastes that taste great together!

[mitzimarie]

Re: 4th Semi Annual Veggie Challenge

Someone asked how I prepare Collard Greens, well the truth is, I don't. I buy them canned. The brand I get is 'Glory' and they come just plain or low sodium, in a broth or seasoned with onions, garlic and spices in a savory broth and I like them all. They are quick and easy and have 5 carbs per 1/2 cup serving with 2 grams of fiber for a net count of 3 carbs. Plus they have 100% of Vit. A, 8% calcium and 20% Vit. C so they're good for you too. I love them.

Mitzi, thanks for the pumpkin recipe and info. It was very informative and I love pumpkin so I will definitely try it.

You are very welcome, Nyna! I hope that you like it. And yes, I am the one who asked about collard greens. LOL - I forgot that they can come in a can. Sounds easy! Right up my alley.

Speaking of collard greens, I did a little research...

If you've ever wondered what people mean when they use the expression "soul food", this is the food they're talking about. This cabbage-family vegetable was brought to these shores by African slaves and is a staple of Southern cooking. Its flavor lies somewhere between cabbage and kale. It's your quintessential "green leafy vegetable," and in fact is usually sold as a loose bunch of leaves, though you can get them frozen (and in a can!) as well. The fresh version needs to be cleaned thoroughly before cooking.

Typically, collards are simmered for several hours, which makes them really tender. But you can also boil them in water for 15 to 30 minutes if you don't mind them a bit firmer. In Southern cooking, they're often cooked with bacon or salt pork, but they don't have to be; they're often served with beans, especially black-eyed peas (also optional). They're also good with just some butter and sea salt.

Collards are members of the family of cruciferous vegetables and provide valuable cancer-fighting phytochemicals. One cup of collards provides almost the same amount of calcium as 8 ounces of milk, and a whopping 5g of fiber in the bargain. In addition, they also have other vitamins and minerals, as Nyna mentioned. They've got magnesium, phosphorous, more than 200mg of heart-friendly potassium, vitamin C, and a ton of vitamins A and K. There's also a meaningful amount of beta-cartene. And if all that weren't enough, they are a significant source of lutein and zeaxanthin, two carotenoids that are becoming the "go-to" nutrients for eye health.

I need to get over my fear of green, leafy vegetables!

[mitzimarie]

Re: 4th Semi Annual Veggie Challenge

Almost 100% of my carbs yesterday came from veggies - just some negligible cheese carbs (I even avoided splenda in my tea and sugarless gum) and that's it! w00t!

Working hard on this challenge; working harder on working on OWL.

Two great tastes that taste great together!

LOL!

Look at you go, Jackie!

Gosh, I'm proud of my fellow challengers... you all are really giving it your all, and I am certain that it will pay off. This really fires up my enthusiasm for heading up this challenge. Thanks for being an inspiration to me.

[Skeptika23]

Re: 4th Semi Annual Veggie Challenge

LOL!

Look at you go, Jackie!

Gosh, I'm proud of my fellow challengers... you all are really giving it your all, and I am certain that it will pay off. This really fires up my enthusiasm for heading up this challenge. Thanks for being an inspiration to me.

Aw, thanks, and thank YOU for heading up the challenge!

It reinforces what Atkins is, and the role of veggies in our WOE.

I think that's the biggest change for me and how I eat - I replaced pastas and starchy veggies (oh, potatoes, how I loved thee, and how you abused me, you delicious bastages!) with higher fiber lower carb veggie alternatives.

DH and I spent time talking pumpkin last night - I'm going to buy some over the weekend so we can try MUP. Looking forward to it.

[mitzimarie]

Re: 4th Semi Annual Veggie Challenge

Me, again.

I received this in an email, and found it interesting. Although it includes some other foods in addition to veggies, I thought it would fit in nicely with the veggie challenge and the Atkins WOE. They are all fresh, whole foods, which are the mainstay of our Atkins lifestyle.

It's been said that God first separated the salt water from the fresh, made dry land, planted a garden, made animals and fish... all before making a human. He made and provided what we'd need before we were born. We're such slow learners...

God left us a great clue as to what foods help what part of our body!
God's Pharmacy! Amazing!





A sliced Carrot looks like the human eye. The pupil, iris and radiating lines look just like the human eye.. and YES, science now shows carrots greatly enhance blood flow to and function of the eyes.



A Tomato has four chambers and is red The heart has four chambers and is red. All of the research shows tomatoes are loaded with lycopine and are indeed pure heart and blood food.


Grapes hang in a cluster that has the shape of the heart. Each grape looks like a blood cell and all of the research today shows grapes are also profound heart and blood vitalizing food
A Walnut looks like a little brain, a left and right hemisphere, upper cerebrums and lower cerebellums. Even the wrinkles or folds on the nut are just like the neo-cortex. We now know walnuts help develop more than three (3) dozen neuron-transmitters for brain function.
Kidney Beans actually heal and help maintain kidney function and yes, they look exactly like the human kidneys.
Celery, Bok Choy, Rhubarb and many more look just like bones. These foods specifically target bone strength. Bones are 23% sodium and these foods are 23% sodium.. If you don't have enough sodium in your diet, the body pulls it from the bones, thus making them weak. These foods replenish the skeletal needs of the body.


Avocadoes, Eggplant and Pears target the health and function of the womb and cervix of the female - they look just like these organs. Today's research shows that when a woman eats one avocado a week, it balances hormones, sheds unwanted birth weight, and prevents cervical cancers. And how profound is this? It takes exactly nine (9) months to grow an avocado from blossom to ripened fruit. There are over 14,000 photolytic chemical constituents of nutrition in each one of these foods (modern science has only studied and named about 141 of them).
Figs are full of seeds and hang in twos when they grow. Figs increase the mobility of male sperm and increase the numbers of Sperm as well to overcome male sterility.

Olives assist the health and function of the ovaries
Oranges, Grapefruits, and other Citrus fruits look just like the mammary glands of the female and actually assist the health of the breasts and the movement of lymph in and out of the breasts.
Onions look like the body's cells. Today's research shows onions help clear waste materials from all of the body cells. They even produce tears which wash the epithelial layers of the eyes. A working companion, Garlic, also helps eliminate waste materials and dangerous free radicals from the body.


Pretty cool, eh?

[jimmie 48]

Re: 4th Semi Annual Veggie Challenge

that is so odd, weird, wonderful, amazing and a whole lot of other things!

i needed the info on avacadoes, eggplant and pears earlier.

[mitzimarie]

Re: 4th Semi Annual Veggie Challenge

that is so odd, weird, wonderful, amazing and a whole lot of other things!

i needed the info on avacadoes, eggplant and pears earlier.

Jo

[sallyseachange]

Re: 4th Semi Annual Veggie Challenge

Mitzi you are so awesome!
First you give us a great recipe (MUP), which I'm so gonna try as soon as I see pumpkin on the market shelves... and then you post all those interesting facts about veggies and how they affect the bodypart they resemble.
Thanks soooooo much!

Ok... my veggies for the third day (yesterday) were: Borlotti beans, tomatoes, fennel, lettuce, garlic, onion, celery. Total carbs 22 g. Phew! Made it by the skin of my teeth!

Searching for a "never tried before" veggie. Haven't come across one yet. If all else fails, I suppose I could go out and pick a weird kind of grass (ok... chickory!!) and eat that!