Lovely Nonetheless

"Straight ahead or to the left?"
Melvin listens intently for instructions during our hike at Vogel State Park on Thursday.

The leaves in north Georgia were awe inspiring on Thursday. I drove over to Blue Ridge to visit Mercier Orchards to purchase some fresh, locally grown apples. I bought three types: Mutzu, Pink Lady, and Cameo. Afterwards, I stopped briefly in downtown Blue Ridge for a latte at a quaint little cafe. There are lots of cute shops in Blue Ridge, and you could definitely make a day of it there. But I wasn't in a shopping mood. On the return, I took highway 129/19, a spectacular winding mountain drive that leads past Vogel State Park. I had planned to stop at Vogel to break up the trip and allow Melvin a little exercise. We did a short 1-mile loop around the lake, and just as we were completing the walk, I spotted a pileated woodpecker in a large conifer at the lake's edge. He was strikingly handsome and allowed me to admire him for quite some time before he retreated from view.

It was a lovely day. A little lonely, but lovely nonetheless.

The lake at Vogel State Park.

Good Fall Fare

Steak
Brussel Sprouts with Apple and Bacon
Mashed Acorn Squash

I tried a couple of new side dishes for dinner last night that make good fall fare. Brussel Sprouts with Apple and Bacon was yummy and satisfying. I have seen this combination in recipes before, but I didn't follow a recipe. I just threw it together. Here is what I did. Steam some brussel sprouts until crisp-tender. Cook a couple of slices of bacon. Saute some chopped apple in a little of the bacon drippings. Add the steamed brussel sprouts to the sauteed apples. Season with cracked black pepper. Add the crumbled bacon and serve.

I also tried acorn squash for the first time. I have seen lots of recipes for it lately in magazines so I wanted to give it a try. Of course all the recipes and pictures I saw seemed to have it topped with brown sugar, syrup, honey, or the like. That would defeat the purpose of me trying it in the first place. So I just sliced the squash in half and baked it at 400 degrees for about 90 minutes. Then I scooped out the tender flesh and mashed it with a little butter, salt and pepper.

I enjoyed these two sides with a New York Strip Steak and a glass of wine. I recommend them both.

Brussel Sprouts with Apple and Bacon

This Little Island

Driftwood Beach on Jekyll Island

I just returned home from a few days at Jekyll Island. The weather was just about perfect -- sunny, mild days and cool nights. One of my favorite things about Jekyll is that dogs are allowed on the beach, a clear indication that this little island has its priorities in order. A vacation at Jekyll is quiet, simple, and laid back. No fast food restaurants, no neon signs, and just one tiny grocery store. I love Jekyll Island. I love the commitment to conservation, preservation, and restoration. I love the respect for history. I love the quirky bookstore with its many rooms and the big porch for lounging. I love sipping a great cup of coffee on the veranda at the Jekyll Island Club. I love Driftwood Beach and the marshland, the perfectly manicured grounds of the historic district, and the majestic live oaks draped in moss. I love this little island.

Visiting Longleaf

An early-morning walk is a blessing for the whole day.
~ Henry David Thoreau ~

I visited my brother, Jack over the weekend. He works for the U.S. Fish and Wildlife Service as forester at the Carolina Sandhills National Wildlife Refuge in McBee, South Carolina. This 45,000 acre refuge is devoted to restoring and protecting the longleaf pine ecosystem which once covered 90 million acres across the southeast. Fewer than two million acres of longleaf pine forest remain. As this habitat disappears, so do many of the species that thrive there. The red cockaded woodpecker, on the endangered list since 1970, is given special attention at the refuge. The current world-wide population is estimated at about 12,500. This is the only woodpecker that nests in living pine trees (preferably longleaf pines). While other woodpeckers bore into the decaying wood of dead trees, the red cockaded woodpecker bores a cavity into a living, mature tree. They establish a "neighborhood" of nesting trees and live out their lives in a tightknit extended-family setting. For their survival, they require large, open, longleaf pine forests. At the refuge nesting trees are identified and marked so that the population of this endangered bird can be monitored and protected.

Jack has the good fortune of living on the refuge. His house sits pretty much in the middle of this 45,000 acre national treasure. There are several lakes within walking distance of his house and hiking trails in every direction. Saturday morning we took a long hike -- some of it on trails, some of it through the forest. We left shortly after breakfast and got back just in time to watch the Georgia game on TV. It was a perfect day. Sunday morning we went for a shorter hike in a different direction. I'll be sharing some of the photos from my visit on the blog this week.

In wilderness is the preservation of the world.
~ Henry David Thoreau ~

This One's A Keeper

Spiced Nut Clusters

I clipped this recipe from one of those little magazine-cookbooks that you find in the check-out lane at the grocery store. Recipes for Diabetics or something like that. I tore several pages from it and tossed them in my "Recipes to Try" folder. I was looking for a healthy treat to make tonight and remembered this recipe for Spiced Nut Clusters. I didn't have any cardamom, but otherwise followed the recipe to a T. These are good, easy, and they hold together well. I will make these again during the holidays. A little something to have with a cup of coffee or tea. And it won't spike your blood sugar. This one's a keeper.
Spiced Nut Clusters

1 large egg white
1 tablespoon raw honey
1 cup walnuts
1/2 cup raw pumpkin seeds
1/3 cup dried cranberries
1 teaspoon ground cinnamon
1 teaspoon ground ginger
1/4 teaspoon ground cardamom
Preheat oven to 350 degrees. Line a baking sheet with parchment paper.
Whisk together egg white and honey. Stir in walnuts, pumpkin seeds, and cranberries. Add spices. Toss to coat well. Drop by 1/8 cup measure onto baking sheet, forming small mounds.
Bake 18 to 20 minutes or until browned. Let stand on rack for 30 minutes or until completely cool.

Makes about 14-16 pieces.

Lucy Needs a Home

Lucy

A few months ago my neighbors, Mark and Angie, rescued an abandoned dog. Someone just left her to fend for herself. She was roaming around a local neighborhood all day apparently, and no one did anything -- that is until Mark and Angie came along. They bumped into her while they were out walking. And they did what dog-lovers do. They rescued her. Even though Mark and Angie already have a dog and can't take in another, they figured they could help her to safety. After a trip to the vet to have her checked out, they discovered that she was pregnant. Did you know that the humane society will not take a pregnant dog? Every resource they turned to for help could not (or would not) help them since Lucy was pregnant. So Mark and Angie did what they had to do. They took Lucy in, walked her everyday, fed her, and loved her. A few weeks later, Lucy gave birth to NINE puppies! It's been a couple of months since the puppies were born. Some have already left for homes or foster homes. Four remain with two of the four scheduled to go to a new home this weekend. These puppies are precious. If you are interested in a puppy, leave a comment here. I feel certain the pups will go fairly easily. Who doesn't love a cute, cuddly little puppy?

But that leaves Lucy needing a home. She is two or three years old and not very big. I would guess she weighs 35-40 pounds. She is smart and eager to learn and please. She has been through a lot, and now it's time for Lucy to find her permanent, loving home. If you can help Lucy, please post a comment here, and I will get you in touch with Mark and Angie.

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There is no faith which has never yet been broken, except that of a truly faithful dog.
~ Konrad Lorenz ~

What's for Breakfast?

Blueberry Pancake made from Almond Meal

I received a request for some paleo breakfast ideas. Seems that I'm not the only one who grew tired of having eggs everyday. First, let me say that I don't follow a strict paleo diet. "Strict" and "diet" are two words that I hate. Put them together, and you'll find me rebelling in a big way. At this point in my life, I cannot, will not, go on another strict diet. So I just focus on keeping the carbs low by eliminating sugar and grains. I eat some dairy, and I do my best to choose high quality, minimally processed foods most of the time. With that caveat, here are some breakfast alternatives to eggs:

1. Cottage cheese with a little fruit and sliced almonds. Try to buy organic cottage cheese and don't get fat free. Fat free dairy is much higher in carbohydrates.
2. Protein shake (made from whey protein powder). I've tried the Whole Foods Whey Protein Powder (Vanilla), and find that it is pretty good. I add a 1/2 cup of frozen berries and a 1/4 cup of coconut milk for flavor. BUT I just tried the protein powder from Primal Nutrition (Mark's Daily Apple). I ordered the vanilla and the chocolate. Both are good with just water and ice. The carbs are a little higher, but certainly not too high, and it's so good that I don't feel the need to add fruit or other ingredients to make it tasty.
3. Pancakes made from Almond Meal. There are lots of paleo pancake recipes out there that you can try. I reported a few weeks back on one that I tried. Click here for that post. That same recipe is what I used to make the blueberry pancake you see pictured above. I think this one from Mark's Daily Apple sounds good, but I have not tried it: Primal Coconut Pancakes.
4. Applegate Farms Nitrate Free, Uncured Turkey Bacon (available at Publix and Whole Foods): I mention this product because it is good, and one slice has 6 grams of protein. I've made bacon, tomato, and avocado lettuce wraps for breakfast. I've also been known to grab a few slices with 1/2 an apple when I'm in a rush. I often go ahead and cook up the entire package so that I have it ready when I need it.

And don't forget that there are lots of ways to serve eggs. You can mix it up with different vegetables, spices, and a little cheese to keep it interesting. You don't have to eat them fried, scrambled, or boiled all the time. Don't forget omelets and frittatas. And the Primal Breakfast Muffins I made a few weeks ago were also good.

Those are a few suggestions from me. Maybe some of you reading this will comment with your own low-carb breakfast ideas.

Getting There from Here

The Lake at Lullwater Park on Emory Campus.

I have been trying for days now to find my way back to the land of sugar-free and low-carb. I lost my way over a week ago, and it has been a battle ever since. I started to panic, thinking that I might never locate it again. I felt like a character from Lost in search of the mysterious island -- unsure of how I arrived there in the first place, desperate to return, and clueless on how to get there again. Maybe it really was just a fluke. Maybe it's not possible to get there from here. Maybe it requires a cataclysmic event or perfect planetary alignment. Maybe it is simply beyond my control.

But then I remembered the simple commitment I made in the beginning. Just cut out the sugar, grains, and refined carbohydrates. I ate as much as I needed of meat, eggs, vegetables, fruit, and nuts to feel satisfied . I also included some dairy. In the first few days, I needed more food to feel satisfied. But as my body adjusted to eating more protein/fat and fewer carbohydrates, the cravings disappeared, and the hunger subsided. And that will happen again after a few days. So there's no need to panic. Just cut out the sugar, grains, and refined carbs. It's not mysterious or magic. It just requires commitment to abstain from the thing that makes me crazy. I can do this. I have two sugar-free days under my belt. I'm well on my way, and feeling a little better.

Tuesday night dinner.
Meatloaf, broccoli, and creamy cauliflower.

The creamy cauliflower is a reasonable low-carb replacement for rice or mashed potatoes. Quite tasty, easy to make, and is as good leftover as it is on day 1. I found the recipe in Protein Power by Michael Eades, M.D.

Creamy Cauliflower

1 large head of cauliflower
2 T butter, melted
1/2 Boursin Cheese with Herbs and Garlic, at room temp
1 T cream
salt and pepper to taste

Steam (or boil) the cauliflower until tender. I prefer steaming because you don't lose all the flavor and nutrients in the water.

Place the cooked cauliflower in the work bowl of a food processor. Add the melted butter, cheese, cream, salt and pepper. Process in pulses to start and then on high until smooth. Add more cream if needed to achieve a smooth puree that holds its shape like mashed potatoes. (I don't own a food processor so I just mashed mine with a fork and then used a hand mixer. The texture was maybe not as smooth as it would have been with a food processor, but it was still good).

In Defiance of the Gray Day

I love pumpkins!
I spotted these lovelies in front of Whole Foods last night.

I was grumpy and negative all last week. I'm tired of being grumpy and negative. Life is too good, too sweet, and too short to spend one minute of it being pessimistic. So today's post is a slap on my wrist and a kick in my rear - a reminder that I have so much to be thankful for. When I look for the negative in myself and the world, it's easy to find. But beauty is all around, and with a slight mental adjustment, it comes into focus. Coddle it just a little and beauty overtakes the darkness and warms the heart. It's a choice. I choose to be grateful, hopeful, and optimistic.

In the past, I have written about what I call "happy grateful bits" - small everyday happenings that are easily overlooked, but that can change your whole outlook if given a chance. Here are some of my recent happy grateful bits. Share yours if you like.

Pumpkins on display outside Whole Foods last night.
Perfect fall weather over the weekend.
Two deer running through the woods on Sunday morning.
Hardy Ageratum and Ryan's Pink Chrysanthemums blooming together.
Seeing an old friend at the gym this morning.
A red rose blooming outside my window, in defiance of the gray day.

Ryan's Pink Chrysanthemums and Hardy Ageratum

Welcome, October!

Autumn in Argenteuil
by Claude Monet
1873

October

by
Joseph Pullman Porter

Crispy air and azure skies,
High above, a white cloud flies,
Bright as newly fallen snow.
Oh the joy to those who know October!

Colors bright on bush and tree.
Over the weedy swamp, we see
A veil of purple and brown and gold.
Thy beauty words have never told. October!

Scolding sparrows on the lawn,
Rabbits frisking home at dawn,
Pheasants midst the sheaves of grain,
All in harmony acclaim, October!

Brown earth freshly turned by plow,
Apples shine on bended bough,
Bins o'erflowed with oats and wheat,
And satisfaction reigns complete. October!

Radiant joy is everywhere.
Spirits in tune to the spicy air,
Thrill in the glory of each day.
Life's worth living when we say, October!