What to look for?
•    Aim to use it soon after purchase, the sugar starts converting to starch soon after picking and can alter the taste causing a woody flavor
•    I prefer small, tender stalks however that is more a personal preference as I know others that prefer thick stalks.  I think the smaller stalks are less bitter and have a better texture when cooked.
•    No matter which size you prefer, look for uniformity.  This allows for even cooking.
•    The tips should be dark green or purple and should be tight.  If the tips are brown, mushy, or dried – don’t buy it.

How to store it?
•    For best flavor preservation, you should treat it like flowers.  If my husband brought me a bouquet, it would make me happier than flowers!  Bend the asparagus and it usually snaps near the bottom right where the stalk gets woody.  Then store it upright in water, a wide mouthed mason jar works well for this.
•    It can also be stored in the refrigerator and will keep well for 2-3 days

What to do with it?
•    the ideas are endless!
•    asparagus usually grows in sandy soil so make sure to wash it well especially at the tips
•    Try it raw just like you would broccoli or carrots.  I like it plain, mixed into a salad, or with a little hummus.
•    Boil:  submerge in boiling water for 5-7 minutes.
•    Grill:  toss with a few teaspoons of olive oil and herbs and put it in a grill pan for 7-10 minutes on medium setting
•    Microwave:  arrange the spears in a single layer with a few tablespoons of water and cover, cook for 6-8 minutes
•    Try these yummy frittata for an easy meal -

http://www.laurasleanbeef.com/recipes/asparagus-tomato-frittata

What’s so healthy about it?
•    It’s low calorie and loaded with nutrients!
•    Specifically, it is a good source of folic acid and Vitamin K.  Folic acid may help lower inflammation and heart disease and prevent neural tube defects.
•    It only has 20 calories per 1/2 cup cooked serving.  I can’t usually stop at 1/2 cup though but there’s not too much guilt in eating a full cup!

Here are five finds to get you gardening:

1. Topsy Turvy Tomato Planter. I cannot help myself. In spite of my black thumb I am dying to try this. It seems to make sense in so many ways, including the fact that I have to container garden, as I live in an apartment. Have you tried this one? Send us photos and tips and tricks. (They also make a tomato and herb planter, which might be ideal for someone like me!)

2. Gloves. Of leather. One of my gardening RULES. I don’t care what you are doing. True story: I was cutting the root ball of decorative grasses in half (this was when I had a yard) to replant. One of the reeds went through the mesh back of the glove I was wearing and into my hand, nicking a tendon. X-rays, ER, general anesthesia and one small surgical procedure later, they removed the piece of grass, which, dry, might as well have been a piece of sharpened steel. So do yourself a favor. Buy a nice pair of well-fitting, leather (leather front AND back, please) gloves. I loved these at Tractor Supply (I love that store).

3. Watering Can. I love the act of watering plants…something so soothing and nourishing about it. And I love a good-looking watering can. This one from Gardener’s Supply Company is pretty—a classic, Peter-Rabbit-worthy watering can.

4. Seedlings. Take a day and head to your local garden center for seedlings. I’ll be honest—I have tried countless times to grow things from seeds (it’s so inexpensive that way!!), but the wait isn’t worth it for me…and then I might over water, underwater, whatever. It’s painful for me. With seedlings, I know I have a good, healthy start right in front of me. My suggestions for herbs include basil, parsley, chives, dill, oregano, rosemary, lavender, cilantro, mint and thyme. Because those are my favorites.  And because they grow for me. Pick your own favorites. You know you’ll use them!

5. Good planters. Another true confession. I buy the seedlings and then I don’t replant them quickly enough. Don’t be me!! Find containers you love (these are pretty) or break ground on a nice spot in your own yard and Get. The. Seedlings. Into. The. Ground. Do I make myself clear? If you’re using containers, don’t forget to get potting soil!! Water well.

Bonus: How about planting some edible flowers this year? Two edible flowers that do very well are nasturtiums, which have a peppery bite, and pansies, which, to me, have almost a wintergreen flavor. Toss a few into salads or garnish a steak with some flowers. A simple way to make any plate beautiful.

Want to read more? I enjoyed this article from The Tasteful Garden. The piece is filled with wisdom for growing herbs.

So, if your kids are the same as mine, I’ve got an easy suggestion for two really great Mother’s Day gifts that the kids can make with very little fuss or muss – Homemade Bath Salts and Body Scrubs. These two recipes are so great you’ll probably find yourself making them for other holidays like birthdays and Christmas. By the way, they’re husband-proof; even my husband can manage them!

Pam’s Homemade Bath Salts:
These are a favorite around my house. My kids and I regularly make them just for fun. We also make them for gifts year-round. The basic recipe I’ve included below is just that; basic. From there, you can spruce it up to make it more like the expensive versions from the bath and body shops. Also, your measurements don’t have to be precise. As they say on American Idol, “make it your own.” Once you’ve got all your ingredients in a bowl, just mix them together and put them in a pretty jar or securely-tied gift bag and you’re ready to go. To use, pour ¼ cup (or more) into a hot bath and enjoy!

Basic Recipe:
2 cups Epsom salt
½ cup baking soda

Additions to make the recipe special:

¼ cup sea salt
½ cup nonfat dry milk
A few drops of essential oil
Food coloring
¼ to ½ cup regular (not instant) oats that have been run through a blender. (Note: This leaves tiny flecks in your bath water. I’m not a fan, but I know a lot of people who love them.)
1 Tablespoon fine granulated sugar

Pam’s Homemade Body Scrub

My kids love to make homemade body scrub because there’s no measuring involved; just a few simple ingredients and lots of fun. You can make this recipe with salt or sugar according to your personal preference. I like both types.
Basic Recipe:

Epsom salts, Sea Salts or plain sugar
Olive Oil
Lemon Juice (either directly from the lemon or from the bottle)
Essential oils for scent

Put your salt/sugar in a bowl, mix with olive oil and lemon juice until it’s the right consistency, then add a few drops of essential oil until the smell is to your liking (FYI- My kids love the part where we mix the essential oil. They sit and sniff and then tell me it’s good or we need more. I think it’s hilarious to watch them go through their machinations when smelling. They take this part very seriously!)

Once all the ingredients are mixed, just put the scrub in a pretty jar and then use it to have super-smooth skin for summer.

Happy Mother’s Day!

Prep time: 40 minutes
Cook time: 45 minutes
Serves: 8

1 eggplant (about 1 pound) sliced into 1/4-inch rounds
1 tablespoon olive oil
1/4 teaspoon salt
1 pound 96% lean Laura’s Lean Beef Ground Sirloin
1 onion, finely chopped
1/4 cup red wine (substitute 1/4 cup beef stock, if desired)
1 14-ounce can chopped tomatoes
1/4 teaspoon cinnamon
Dash ground nutmeg
1 tablespoon seasoned breadcrumbs
1/2 tablespoon fresh oregano (or 1 teaspoon dried)
1/2 tablespoon fresh mint, finely chopped
2 T butter
1/4 c. flour
4 cups skim milk, warmed slightly in microwave
3 eggs, room temperature, separated
1 tablespoon fresh dill
3 cups cooked penne pasta
2 ounces feta cheese
Dill for garnish

1. Preheat oven to 350F. Lay eggplant rounds onto baking sheet, drizzle lightly with olive oil and sprinkle with salt. Place in preheated oven and bake 15 minutes.

2. While eggplant bakes, brown beef with onion in non-stick skillet or cast-iron pan (browning onions at same time eliminates need for extra oil). When beef is no longer pink at all, add red wine and cook briefly. Add tomatoes, cinnamon and nutmeg. Cook until any tomato liquid is evaporated. Remove from heat, stir in breadcrumbs, oregano and mint. Set aside to cool. (At this point, remove eggplant from oven and let cool.)

3. Melt butter in saucepan over medium heat. Stir in flour to make thick paste.

Slowly add warm milk, beating with wooden spoon or wire whisk after each addition until mixture is smooth. When about 1 cup of milk has been added, whisk or stir in remaining milk. Stir constantly until mixture thickens, about 5 minutes. Remove from heat, pour into large bowl and whisk a few minutes to cool mixture slightly.
4. Whisk yolks in small bowl. Add about 1/4 cup of milk mixture to yolks, whisking constantly to keep yolks from curdling. Add yolks to milk, whisking constantly until fully incorporated. Stir in fresh dill.

5. Whip egg whites to stiff peaks.

Beat about 1/3 of egg whites into mixture then gently fold remaining whites into milk.

6. Spray 9×13 baking dish with cooking spray. Place eggplant in as first layer. Top with beef. Top beef with pasta. Gently pour béchamel over all. Crumble feta and gently sprinkle over all.

7. Place dish on baking sheet. Place in oven and bake 35 minutes, until béchamel seems set.

Let rest about 10 minutes. Garnish with dill and serve.

Nutrition Information for 1 serving (1/8 of dish, about 10 ounces):
Calories 349; Calories from Fat 106 (30% from Fat); Fat 12g; Saturated Fat 6g; Cholesterol 129mg; Sodium 400mg; Carbohydrate 34g; Fiber 4g; Protein 25g; Vitamin A 17%; Vitamin C 12%; Calcium 35%; Iron 19%

What is Blood Pressure?
Blood pressure is the amount of pressure that is applied to the walls of the arteries in your body as your blood circulates.  The top number (systolic blood pressure) represents the pressure in the arteries when the heart is contracting.  The bottom number (diastolic blood pressure) represents the pressure in the arteries when the heart is relaxing.

Blood pressure should be < 120/80 mmHg to be considered at low risk for associated health problems.

What is Classified as High Blood Pressure?
High blood pressure, also known as hypertension, is defined as having a systolic blood pressure > 140 mmHg and/or a diastolic blood pressure > 90 mmHg (note:  this is generally diagnosed after having multiple, consistently high readings).

Prehypertension is defined as having a systolic blood pressure of 120-139 mmHg and/or a diastolic blood pressure of 80-89 mmHg.

High Blood Pressure Facts

• 1 in 3 American adults have high blood pressure. Of those, 1 in 5 do not know they have it.
• High blood pressure increases your risk of heart disease, heart failure, kidney disease, stroke, and many other health problems.
• High blood pressure is known as the “silent killer” because many people do not know they have high blood pressure until after it has already done harm to their bodies.

Effect of Exercise on Blood Pressure

• Regular aerobic exercise (at least 30 minutes most days of the week) can decrease overall resting blood pressure (mainly systolic blood pressure) by an average of 5 – 10 points.
• In addition to impacting overall blood pressure, your blood pressure is lower immediately following an exercise bout compared to where it was when you started!  You can even get this benefit from short bouts (10 minutes).  The main reason for this decrease is that exercising helps your arteries become more elastic in order to dilate.  As your arteries increase in diameter, the pressure decreases.
• Exercise can aid in weight loss.  Weight loss generally results in a decrease in blood pressure.
• Even if you do not have high blood pressure, exercise is still beneficial because it can prevent an increase in blood pressure.

Do you know your numbers?  If you have not had your blood pressure checked recently, many pharmacies have an automatic machine that you can use.

Prep Time: About 10 minutes (plus 3 to 8 hours marinating time)
Cooking Time: About 10 minutes (depends on desired degree of doneness)
Serves 4

1 pound Laura’s Lean Beef Flank Steak, top lightly scored in diamond pattern
Zest from 1 lime
Juice from 2 limes
1/4 cup bourbon
1/4 cup brown sugar (dark or light)
1/4 teaspoon red pepper flakes
1/4 teaspoon salt
1/8 teaspoon freshly ground black pepper
3/4 cup fresh mint leaves, finely chopped
2 Tablespoons olive oil

1. Place flank steak in zip-close plastic bag. In bowl, mix zest, lime juice, bourbon, brown sugar, red pepper flakes, salt pepper, mint and olive oil. Pour over flank steak, seal bag and place bag in refrigerator at least 3 hours or up to 8 hours.

2. Remove steak from refrigerator. Heat grill to high. When hot, remove steak from marinade, letting most of marinade drain off. Let a few bits of mint cling to steak. Place steak scored-side-down on hot grill and reduce heat to medium. After 5 minutes, turn steak 180 degrees (not flipping steak; turn to get nice grill marks). Grill another 4 minutes. Flip steak and cook to desired degree of doneness.

3. When steak done as desired, remove from heat and let rest, covered with foil and dish towel, 5 minutes on platter or cutting board. Slice across the grain and on diagonal for thin slices. Serve immediately.

Note: Usually substituting an alcoholic ingredient is not a problem, but because the bourbon is such an integral flavor component of this dish, I do not recommend any substitution for the bourbon.

Nutrition Information for 3 ounce (cooked weight) serving:
Calories 166; Calories from Fat 43 (25% from fat); Fat 5g; Saturated Fat 1g; Cholesterol 14mg; Sodium 175mg; Carbohydrate 17g; Fiber 1g; Protein 7g; Vitamin A 10%; Vitamin C 16%; Calcium 4%; Iron 11%

1. Check the burners and grill racks inside. These parts are easily replaceable (any of the big box hardware stores have grill replacement parts) if necessary. If not, give them a thorough cleaning. Remove the grill rack and wash it with a steel wool pad; rinse it, dry it well, then rub it lightly with oil. Once grilling season starts, I don’t wash the grill grate. I turn the grill on, let it heat up and then give it a good brush with a wire grill brush—any food turns to ash and is easily brushed away.

2. Remove ceramic bricks and remove any old food debris that might have made it through the winter. Replace the bricks.

3. Turn the propane tank on and make sure there are no leaks (rub joints with soapy water – if there are leaks, you will see bubbles. Here’s a detailed how-to from Consumer Product Safety Commission. If you think there is a leak, consult a grill repair person—do NOT light your grill if there are leaks.)

4. If there are no leaks, turn the grill on. Check the burners. Make sure all the holes are open and burning. Turn it off and use a stiff wire brush to rub away any clogs you saw.
NOTE: Apparently spiders like to build nests in the hollow connections from the on/off knobs to the burners—you should run a small brush—built just for cleaning small tubes—into the tubes to knock out any blockages.

5. If you use charcoal, have a metal container nearby to discard ash the day after any grilling. Don’t just dump ash into any old trash bin, as even tiny pieces of smoldering charcoal may cause a fire.

6. Do buy a cover to protect your investment—it’s worth it. If you really want your old grill to sparkle, check out the high-heat resistant paints sold these days. A new coat of paint goes a long way to making it look great again.

When the summer heat sets in, you’ll be happy your grill is ready to go, keeping your kitchen cool.

For more tips and some great photos, check out Serious Eats, or Weber’s Grill blog.

Prep Time: About 5 minutes
Cook time:  About 5 minutes to brown the beef, 3 or 4 minutes to cook with the eggs
Serves: 4

4 ounces Laura’s Lean Beef 96% Lean Ground Sirloin
1/2 teaspoon butter
8 eggs
3 tablespoons fresh dill, chopped
1/4 teaspoon grated lemon zest

1. Brown beef well and set aside.
2. Melt butter over medium heat in non-stick skillet and crack eggs directly into pan. Let cook until whites start to turn opaque. Sprinkle cooked ground beef into eggs and fold gently into eggs as they cook. Add dill and lemon and give eggs one last gentle stir.
3. Spoon eggs onto plate, garnish with more dill and serve immediately.

Tip: Use a Microplane grater to zest the lemon, scraping off only the yellow part of the rind. The white part (the pith) is bitter.

NOTE: Feel free to make this with an egg substitute, such as Egg Beaters, or even all egg whites to reduce fat content. Just calculate appropriate equivalent of 8 eggs (2 eggs equal 1/2 cup egg substitute).

Nutrition Information per serving (about 129g):
Calories 183; Calories from Fat 104 (56% from Fat); Fat 12g; Saturated Fat 4g; Cholesterol 439mg; Sodium 161mg; Carbohydrate 1g; Fiber 0g; Protein 19g; Vitamin A 10%; Vitamin C 1%; Calcium 5%; Iron 14%.

Nutrition Information per Serving (About 154g) using 2 cups Egg Substitute (such as Egg Beaters Original) instead of 8 Eggs in the recipe above:
Calories 145; Calories from Fat 51 (35% from Fat); Fat 6g; Saturated Fat 2g; Cholesterol 18mg; Sodium 244mg; Carbohydrate 1g; Fiber 0g; Protein 21g; Vitamin A 10%; Vitamin C 1%; Calcium 7%; Iron 19%

Why are your exercise shoes so important?
•    Shock Absorption: Every time you take a step, there is a force from the ground that travels from your foot, to your knee, to your hips.  The more your shoe is able to absorb that force, the less intense that force is on your joints.
•    Stability: Your shoe is the main thing that keeps you from twisting an ankle or irritating a tendon/ligament around your ankle while exercising.

How often should you get new shoes?
•    It is generally recommended that exercise shoes are replaced every 350-500 miles.  (This is somewhat variable based on whether you are walking vs. running and how much you weigh.)
•    Keep in mind that your shoes actually lose shock absorption over time just from sitting in your closet… so even if you haven’t been exercising a lot, they may not be as good as new when it comes to shock absorption.
•    Consider wearing your exercise shoes just for exercise so that you can prolong their life.

What is the best exercise shoe for you?
This question is a toughie because there is not one shoe that is perfect for everyone.  There are various factors that should be taken into consideration when shopping for an exercise shoe.

The obvious factor is comfort, and generally this has to do with how wide or narrow your foot is.  It is important to try on various brands in order to find the one that you feel fits best.

Keep your environment in mind. If you will be exercising outdoors, especially in the heat, it is important to have a shoe than has mesh that allows that heat to dissipate from your foot.

Another important factor is assessing your gait pattern during exercise.  This is generally correlated with your foot’s arch.  You can look at the wear on your current exercise shoes to help assess your current foot strike pattern.

Three main gait patterns:

Neutral Pronation

• Usually associated with a normal arch
• As you take a step, the force is transferred from your heel through the ball of the foot evenly.
• A Stability shoe tends to be best because it helps guide your foot through its natural pattern.

Overpronation

• Usually associated with a flat arch
• As you take a step, the force starts in the heel and then moves mostly towards the inside of the foot because the foot rolls inward during the stride.
• A Motion Control shoe tends to be best because it keeps the foot from rolling too far inward.

Underpronation

• Usually associated with a high arch.
• As you take a step, the force starts in the heel and stays towards the outside of the foot because the foot does not roll inward during the stride.
• A Cushioned shoe tends to be best because it allows a slight inward roll of the foot, thus keeping the outside of the foot from having to absorb all the shock.

Left Foot Gait Pattern

Tips for shoe shopping
•    Try on both the right and left shoe, and be sure to walk around the store in them (some stores will even let you jog around for a few minutes).
•    It is best to try on exercise shoes at the end of the day when your feet are slightly swollen since your feet tend to swell with exercise.
•    Wear the same socks that you generally wear for exercise.
•    Don’t assume that the most expensive pair is the best.  You can still get a quality exercise shoe on a budget… just keep the above factors in mind!  With that said, also remember that it may be worth spending a little bit more to get the shoe that is best for you since it is crucial in preventing injury and taking care of your joints … think of it as an investment to your health!
•    After purchasing the shoe, give your feet time to get used to them.  Try them out on a shorter exercise route first before you jump into your longer routes.

A few notes
•    The above recommendations are generally for walking, jogging, and exercise cardio exercise modes such as the elliptical.  If you are doing an aerobics or Zumba class, it may be best to wear an aerobics or dance shoe because this helps protect your ankles as you move side to side.
•    As you saw in my last post, I am not a fan of the “weight loss / toning” shoes, especially when it comes to exercising in them.  These shoes do not have the above mentioned properties and can put you at higher risk for injury because of the lack of stability.

•    Get to the root of the cause – why are you feeling stressed?  Work on communicating better with those around you to try to keep situations under control.
•    Be aware of situations that trigger you to feel stressed or overly emotional.  For example, if it makes you stressed to spend holidays with your extended family then limit to a few holidays each year and have a game plan for how long you will stay.
•    Pay attention to your preferred foods for stress eating.  Many people turn to ice cream, salty snacks, chocolate, or alcohol.  If it is a stressful time of year for you, keep those items out of the house entirely.  Buy them in single serving containers rather than in bulk – a pint of ice cream is much better to have on hand than a gallon.
•    Slow down while you are eating.  Time always seems to be lacking but inhaling our food doesn’t help us feel any more relaxed.  Take the time to eat slowly, savor each bite, and enjoy the meal.
•    Try to employ a concept called Mindful Eating. This includes deliberately paying attention to our food choices, the amount of food, how we eat the food, the environment that we eat it in, the company that we eat with, and the cues from our body relating to fullness.
•    Focus on awareness of your eating by limiting all other distractions – watching TV, reading, checking email, or driving.  Look at your food and notice the texture, smell, taste, and color.
•    You may have to force yourself to slow down by purposefully chewing your food, using your non-dominant hand to eat, taking a drink of water between bites, or placing your utensil down between bites.  These may seem basic but we often don’t even chew our food!
•    Exercise can reduce stress so even if you only have 15 minutes, it’s worth it!