Category Archives: Nutrition

Healthy Comfort Food and Clean Recipes

Rustic Chicken Cacciatorie

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Rustic Chicken Cacciatorie

Photo:

“Rustic Chicken Cacciatorie” over Italian Trottole pasta

with a side of freshly baked Parmesan Crispini’s

Ingredients

* 1 medium shallot

* 2 large cloves of garlic

* 6 large vine ripened tomatoes or 9-10 Roma tomatoes

* 1 large red bell pepper or 2 medium sized

* 1 (6) inch sprig of fresh Rosemary

* 1 teaspoon of fresh Thyme

* 1 teaspoon of fresh Oregano

* 2 tablespoons of fresh Basil

* 4 boneless and skinless chicken breasts

* Sea Salt

* Fresh Pepper

* Grape Seed Oil

This rustic dish is a breeze to make since the ingredients are minimal. Let go of perfection and have fun chopping big chunks of tomatoes and peppers being sure to keep those rough chops equal in size to insure even roasting time. Based on your dietary guidelines you can keep this meal gluten and/or carb free. Not to mention the entire dish has only has 2 teaspoons of Grape seed oil. Try serving it over your favorite pasta, steamed spaghetti squash, grilled zucchini ribbons or just as it is with a steamed vegetable side such as broccoli, asparagus or a lovely whole artichoke. Enjoy.

Directions

Preheat oven to 375 degrees. In a large, oven safe, sauté pan add 1/4 teaspoon of oil, the shallot cut into four large chunks, and garlic; roughly cut into halves. Sauté on medium low heat just long enough to release flavors, about 2-3 minutes.

Chop the bell pepper into 1-inch squares and add to the pan. Turn heat up to medium. Slice your tomatoes into quarters or sixths based on the size of everything else and add them to the pan. Add 1 teaspoon fresh Thyme, 1 teaspoon fresh Oregano, and 1 tablespoon of fresh basil cut into ribbons. Toss the whole sprig of rosemary in then drizzle 1 teaspoon of oil over the pan. Sprinkle with 1/4 teaspoon of sea salt and few grinds of fresh pepper then slide the pan into your preheated, 375-degree oven for 20 minutes.

While the veggies are roasting add 1/4 to 1/2 teaspoon of oil to another large sauté pan (just enough oil to coat the pan without creating a puddle). Heat oil on medium high heat. Sprinkle a pinch of sea salt onto both sides of each chicken breast. Once the oil is “singing,” add the chicken. Sear on medium-to-medium high heat to seal in the juices and create a rich golden color.

Once browned on both sides remove from heat and set aside.

Remove the sauce from the oven after 20 minutes and let it cool for about 5 minutes. Remove the sprig of rosemary and scoop the roasted mixture into a blender or food processor. Puree until smooth and fluffy.

Pour the puree into the pan with the browned chicken breasts; add the rest of the fresh herbs, finely chopped, along with sea salt to your taste (about 1/4 teaspoon). Simmer on low for 30 minutes (15 minutes covered and 15 minutes uncovered).

While the sauce is simmering begin to make what ever you are serving you “Rustic Chicken Cacciatorie” over and/or with.

Mediterranean Baked Fish

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After all of the rich food and desserts we enjoyed during the holidays the recipe below is a welcome change to nutritious lighter fare that still offers the comfort and heartiness desired in the winter months.

Mediterranean Baked Fish with Herbed Lentils

Ingredients (for four servings):

(4) Eight ounce filets of flaky white fish i.e.: Cod, Haddock, Tilapia or Halibut
Cup (approximately 20) whole, pitted, Kalamata olives
Cup (approximately 20) whole, cherry or grape tomatoes
Large bunch of leeks
Bunch of fresh Basil (approximately 12 whole large leaves)
Fresh lemons
Tablespoons of grape seed oil
Cloves fresh garlic, finely diced
Teaspoon ground sea salt
(1/2) teaspoon fresh ground pepper

Preheat oven to 350 degrees. Thoroughly clean the leeks by cutting the green tops and roots off, slice the remaining shafts vertically down the middle then soak them in a bowl of water to remove all of the sand. Make horizontal slices creating half moon shaped ribbons. Add the leeks to a large skillet with the finely diced garlic cloves and sauté together on medium heat for 5 minutes or until the leeks are soft.

Line a large glass-baking pan with the Basil leaves then place the fish on top. Cover the fish with sautéed leeks and garlic, Kalamata olives and tomatoes. Add ¼ cup of fresh lemon juice, 2 tablespoons of grape seed oil, sea salt and pepper. Top with freshly sliced lemon wedges and cover tight with tin foil.

Based on the thickness and type of the fish, bake for 12-17 minutes. It should flake with the touch of a finger or a fork when it’s ready.

Herbed Lentils with Spinach

Ingredients

1 cup French lentils
2 cups water
2 tablespoons grape seed oil
2 tablespoons diced shallots (approximately 1 large shallot)
3 cups baby spinach leaves (about 3 ounces)
1/4 cup chopped fresh basil leaves
1/4 cup chopped fresh flat-leaf parsley
1/4 cup chopped fresh mint leaves
2 tablespoons fresh lemon juice
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper

Place the lentils in a pot with the water and bring to a boil. Cover and simmer for 30-35 minutes, until the lentils are tender but still retain their shape. Drain any excess water from the lentils and set them aside.

Heat the grape seed in a large skillet over a medium-high heat. Add the shallots and cook until they are softened, about 3 minutes. Add the spinach and cook until just wilted, about 2 minutes. Add the lentils, basil, parsley, and mint to the pan and stir to combine. Cook until warmed through, about 1 minute. Stir in the lemon juice, salt and pepper and serve.

Please note: The photo above shows the herbed lentils with tomatoes. Since tomatoes are in the Mediterranean Fish recipe, I leave them out for this meal but it is your personal preference.

“Cowboy Pie”

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“Cowboy Pie”

This rendition of traditional Shepherd’s Pie provides fiber, magnesium, iron, calcium and Vitamin’s A and C. Substituting baby Lima Beans for corn also reduces the carbohydrate load. A blend of turnips and carrots whipped together makes a fluffy and flavorful topping for the dish and by adding sautéed leeks and fresh Thyme to the sirloin, this healthier version of a classic comes to life.

Ingredients:

3 large, organic russet potatoes
1 pound hormone free, grass fed, 92 percent or leaner, ground sirloin or ground Bison
1 bag, frozen, organic, baby lima beans
6 large organic carrots
2 large turnips
1 bunch organic leeks
1 bunch organic fresh thyme
6 tablespoons of organic, salt free, butter
¼ cup almond milk (unsweetened)
Sea Salt (ground)
Fresh ground pepper

Directions:

Get three (3) medium to large sized pots of water boiling.
Peel and cube the potatoes; add to one of the pots of boiling water and cook until tender enough to mash.
Peel and cube the carrots and Turnips, add to the second pot of boiling water and cook until tender enough to mash.
Add lima beans to last pot of boiling water and cook for 15 minutes.
When potatoes are done, drain and add 2 tablespoons of cold butter and ¼ cup of room temperature almond milk. Mash until fluffy and season to taste with sea salt and pepper; set aside.
When Turnips and carrots are done, drain well, add 3 tablespoons of butter and mash together. Season to taste with sea salt; set aside.
When Lima’s are done, drain and add 1 tablespoon of butter to the pot to melt it then toss the Lima’s in the pot to coat well with butter. Season to taste with sea salt; set aside.
Rinse the leeks well. Slice into small ribbons the sauté in a large pan until translucent; add ground sirloin, 1 tablespoon of fresh thyme Or 2 teaspoons of dried thyme, a pinch of sea salt and sauté until sirloin is no longer pink.
Get a 9X9, ungreased, glass, Pyrex dish and begin to layer your cooked ingredients as follows:

Finished Photo – Cowboy’s Pie
- Whipped Potatoes
- Ground Sirloin
- Lima Beans
- Carrot/Turnip Blend (for a fancier finish, pipe the carrot/turnip mix on the top layer with a cake decorating bag.
Broil on low to lightly brown the top for approximately 7 minutes. Every broiler is different, so I suggest watching it closely after 3-4 minutes.

Crispy Kale Chips

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Crispy Baked Kale Chips

Not only does this snack satisfy cravings for crispy and salty foods, it’s loaded with nutritional value such as Vitamin A, K, Fiber and Folate. Baked Kale Chips are low in carbohydrates and high in fatty acids. They are a great movie snack or replacement to potato chips. Serve them as a side with soup or a sandwich and get your friends talking.

The secret to Crispy Kale Chips is clean leaves and the removal of the large vein that goes down the center of each leaf. Start with fresh, Organic Kale and wash it well. I suggest getting a large bowl of filtered water, adding 7-10 drops of Grapefruit Seed Extract and letting your leaves soak for 5-10 minutes. Kale is a super hearty Cruciferous Green and can handle the submersion bath, you will be surprised at the amount of sand in the bottom of your bowl. To avoid coating your clean leaves with the sand again, remove them from the dirty water with your hands or tongs opposed to dumping them into a strainer; place the leaves on a clean cloth and air dry completely.

Using kitchen shears, fold the clean and dry Kale in half length wise and cut the center vein out. Rip the remaining side leaves into 2-3 inch squares. The larger the better since these shrink upon baking. If the Kale you are using has small leaves, you many not need to rip them all. Put your Kale squares into a large bowl and toss them with 2 tablespoons of Apple Cider Vinegar ; 2 tablespoons of room temperature, liquified,Coconut Oil and a pinch of Sea Salt per bunch of Kale. Place single layers of dressed leaves on an ungreased baking sheet (you will probably need to bake several batches if using two or more bunches of Kale). Gently turn the leaves over after the first 10 minutes. Bake for another ten minutes or until all of the leaves are golden brown, light as air and crispy. Sprinkle with Sea Salt immediately upon removal from the oven and store in a paper bag up to three days.

Ingredients:

Serving Size – 2 bunches of Kale typically produces the equivalence to a standard bag of potato chips.

2 or more Organic bunches of curly leaf Kale
2 tablespoons per bunch “Bragg” organic apple cider vinegar
2 tablespoons per bunch “Garden of Life” coconut oil
Pinches to taste approx. 2 tablespoons per bunch sea salt

“Ch-Ch-Ch-Chia”

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The importance of Essential Fatty Acids “E.F.A.’s”should not be taken lightly.

Many of you may have heard E.F.A.’s referred to as Fish Oil or Omega-3’s. Regardless of what you call them, the word “Essential” is no joke. E.F.A.’s support healthy function of the cardiovascular, immune, skeletal, gastrointestinal and cognitive systems to name just a few.

Essential Fatty Acids may be derived from many whole foods including cold water fish. The “Oceans 3” line from Garden of Life is high quality and is the only brand that also contains the powerful antioxidant’s Astaxanthin and Fucoxanthin. Regardless of the brand, look for cold pressed oil from small fish such as; Anchovies, Sardines or Krill. Small fish have a lower Mercury content than larger species such as Salmon, Mackerel and Tuna.

With the recent oil spill tragedy in the Atlantic ocean I feel obligated to consume sustainable, vegan resources for many of the nutritional elements we rely on the ocean for. E.F.A.’s are also found in Olive Oil, Raw Walnuts,

The Flax Plant

ground Flaxseeds and Chia Seeds. Yes, Chia seeds, as in the 1980’s “Chia Pet”. Both Chia and Flax seeds are Gluten free and provide about 20% of the recommended daily amount of dietary fiber. Sprinkle Chia or Flax seeds on yogurt, fruit, cereal, and salads. You can also bake with them or add them to smoothies.

The chart below is comparison based off of information I took directly off of the following products:

“Spectrum”, cold milled, organic ground Flaxseed (15 ounce bag approximately $8.00)
“Ultimate Chia Life”, 100% premium Chia Seed (12 ounce bag between $12.00 and $15.00)
“Garden of Life, Oceans 3, Beyond Omega 3” (softgels approximately $24.00)

Product	Ocean’s 3	Chia Seeds	Flax Seeds
Serving Size	2 soft gels	1 Tablespoon	2 Tablespoons
Omega 3	450 mg	2,375 mg	2.7 grams
Omega 6	675 mg	875 mg	.8 grams
Omega 9	150 mg	290 mg	1 gram
Dietary Fiber	Zero	5 grams (20 % RDA)	4 grams (16 % RDA)

Tropical Ceviche

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After returning from Zihuatanejo Gurrero, Mexico in June, I have more passion than ever for embracing an organic lifestyle.

While taking in the view along Playa la Ropa, it was hard to miss the beautiful local people exuding a glowing love for life.

It was the sunshine, waves, palm trees and environment that offered nothing but the freshest foods on earth that inspired me to create these tropical recipes for you.

“Tropical Ceviche”

1 medium Papaya (2 cups)

2 large Mango’s (2 cups)

1 small pineapple (1 cup)

4-5 Key Limes (1/4 cup fresh squeezed juice)

1/2 cup coconut water

1/3 cup unsweetened shaved coconut

Pour the lime juice and coconut water into a large bowl and whisk them together. Chop all of the fresh fruit into pieces that are slightly smaller than “bite” size but bigger than “diced”. Place all of the fruit chunks in your bowl and thoroughly coat them with the lime juice mixture. Marinate 20-30 minutes, garnish with shaved coconut and serve chilled. For an adult version, replace the coconut water with Vodka and let the mixture marinate at least 1 hour before serving.

“Tropical Ceviche” as a main course

This recipe can also be modified to become a main course. Simply marinate a couple of Tilapia fillets (or other similar white fish) in lime juice and a pinch of sea salt; cover and place in the refrigerator for a minimum of one hour, no longer than three hours. The citrus from the lime juice will cook the fish and provide the addition of protein to this tropical dish. After marinating the fish, pull it apart into bite size pieces and fold them into the mixture. To garnish this dish as a main course, replace the shaved coconut with chunks of avocado and fresh Cilantro.

A healthy version of the old school ‘Sloppy Joe”

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“Messy Bison”

This healthy version of the old school ‘Sloppy Joe” is made with ground Bison which offers that naturally sweet flavor unique to Buffalo. Each 3.5 ounce serving rocks out 28.44 grams of protein. My secret weapon for this version of the healthier “Man-which” is the sauce. Kidney beans add a creamy texture, lots of body and much needed daily Fiber, B9 and Manganese. One cup of cooked kidney beans provides 45.3% of the recommended daily intake for fiber. Kidney beans’ high fiber content prevents blood sugar levels from rising too rapidly after a meal, making these beans an especially good choice for individuals with diabetes, insulin resistance or hypoglycemia.

Ingredients:

1 pound ground Bison

1 Teaspoon coconut oil

1 can Organic Kidney Beans (drained and rinsed well)

4 Teaspoons Taco Seasoning

1-2 cups of filtered water (based on consistency while blending)

½ Cup Organic Annie’s Ketchup

1 Cup Organic “Texas Style” BBQ Sauce

In a large frying pan add the coconut oil, 2 teaspoons of taco seasoning and the ground bison. Saute on medium heat until the meat is no longer pink then set the pan aside.

Put the kidney beans in a blender and slowly add filtered water while blending until all chunks are gone. Add 2 teaspoons of taco seasoning, BBQ sauce and ketchup. Blend everything together slowly adding more filtered water until your sauce is the thickness of heavy cream. Add 2 cups to the cooked Bison and put the pan on medium heat for 15- 20 minutes to let the flavors marry. Any un-used sauce can be refrigerated up to 7 days and works great as a dip for chicken fingers or a marinade for grilling.

To stick with the health conscious theme, serve your “Messy Bison” on Rudi’s Organic Hamburger Buns. I recommend the Spelt buns but if you don’t have wheat issues you get the authentic feel of a Sloppy Joe with Rudi’s Organic White.

Add a side of steamed sugar snap peas and baked sweet potato fries to complete this healthy meal disguised as comfort food.

The diverse power of “GSE”

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Grapefruit Seed Extract (“GSE”)

In a world that is loaded with hidden (and obvious) toxins and waste, I really take care of my immune system but I also do my share to help the future of the planet. One of the easiest ways to start making a difference is to use Grapefruit Seed Extract “GSE”. GSE can be diluted and used for everything from detoxifying your body to cleaning cutting boards. Among it’s many benefits is the elimination of plastic bottles that household cleaners and vegetable washes are packaged in. I suggest buying a couple of stainless steel spray bottles for your household and enjoying the benefits of toxic free GSE. A bottle of Grapefruit Seed Extract is typically between $11.00 and $17.00 based on the size. However, GSE is super concentrated and one bottle will last well over six months offering a substantial savings over time.

Household uses for GSE:

All Purpose cleaner

Add 20 drops of GSE and 10 drops of Tea Tree Oil to any twenty-four ounce pump sprayer. Then fill it with purified water to naturally clean and disinfect any surface in your home.

Produce/Nut/Bulk Grain Wash

For bulk washing, use a stainless steel or glass bowl. Cover your produce or grain etc. with cold, purified water. Add the amount of drops of GSE equivalent to the quantity of produce your are washing or 3 drops for every one (1) cup of small items. For example, if you are washing 2 apples and 1 lemon; add three of drops of GSE then soak your produce for 2-4 minutes. If you are soaking two cups of raw nuts or grains; add six drops of GSE and soak for 15-20 minutes . Be sure to thoroughly air or towel-dry everything before refrigerating or storing. It is wise to always soak rice, raw beans, nuts (legumes) and/or raw seeds. By soaking these foods for a minimum of 15 minutes before consuming or cooking them it will diminish mold and traces of pesticides and feces that are commonly found on bulk foods. Soaking also makes nuts easier to digest eliminating common gastrointestinal issues associated with nuts or legumes.

Cutting board cleaner

Apply five to ten drops to your wood or bamboo cutting boards and work in with a clean damp sponge or fresh dish cloth. Let stand thirty minutes and rinse.

Organic Garden Pesticide

Add ten to twelve drops of GSE to a 16-18 ounce spray bottle that also contains one large, whole clove of peeled, raw garlic and fill the bottle with purified water. Spray the produce in your garden as needed while it is green and developing to naturally detour common garden pests. You can also use this spray on the leaves of indoor and outdoor plants if they are attracting unwelcome guests. Please remember to avoid spraying leaves and produce while in the direct sun light and/or at the peak heat of the day as it may cause them to burn or wilt.

Consuming

GSE has been shown to exercise significant antibiotic effects in test tube studies. Adding a few drops to 8 ounces of water or your favorite juice will help combat strep, staph, salmonella, e-coli, Candida, influenza, parasites, fungi, and more.

Click here to view an amazing website that lists 180 uses for Grapefruit Seed Extract.

Tossed Asparagus & Kidney Bean Salad

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After a long winter of squash and potatoes the spring time opens up a whole new road to a tasty adventure. Your local grocery stores should be offering a beautiful selection of fresh herbs and leafy greens that not only rock out on steamed vegetables and fresh salads, they offer valuable nutrients such as Iron, Vitamin C, Folate and Potassium. Fresh herbs can typically be purchased by the bunch or in soil. I prefer those that are sold as a whole plant in soil for continual enjoyment under $5.00.

Asparagus is really fresh right now since it is harvested from March through June based on the growing region. Unfortunately, many people over cook asparagus creating a stringy pile of mush. Blanching is the best cooking method to use for tasty asparagus every time. I sincerely think of Asparagus as a miracle food. It is low in calories, cholesterol free and very low in sodium. It is also a good source of vitamin B6, calcium, magnesium and zinc. Asparagus also provides dietary fiber, protein, vitamin A, vitamin C, vitamin E, vitamin K, thiamin, riboflavin, rutin, niacin, folic acid, iron, phosphorus, potassium, copper, manganese and selenium. As you can see, Asparagus is practically natures multi- vitamin.

The final ingredient I want to talk about in this recipe is legumes or beans. Every bean is nutritionally unique and worth trying. Experiment with dried beans, some soak over night and others such as lentils, can be rinsed thoroughly and cooked in less than 30 minutes. Organic canned beans are a super healthy pantry item and can easily become an appetizer, salad topping, or main dish. The key to cooking with beans is soaking them first. Beans have an indigestible outer coating of complex sugars called, Oligosaccharides. Beans also tend to be extremely moldy and dirty. Soaking minimizes gas and gets rid of the accumulated surface dirt, bacteria, and nasty stuff like insect larva, rodent contamination, and fertilizer or pesticide residues that may be hitching a ride. Follow the preparation directions on your box of dried beans and simply soak canned beans for 10-15 minutes then rinse well before cooking with them.

Tossed Asparagus and Kidney Bean Salad (makes 5-6 one cup servings)

Ingredients:

Please buy Organic produce if and when possible.

2 cans Organic Kidney Beans (Black Beans are delicious too or get funky and use a combo.)

10-12 fresh Asparagus spears

1 bunch fresh Cilantro (1/2 cup chopped)

2 fresh Jalapeno’s (if heat is not desired, substitute with a Pablano pepper)

1-2 Limes juiced (1.5 Tablespoons)

1 Teaspoon ground Sea Salt

1.5 Teaspoon Cumin

2 Tablespoons Grape seed oil

Directions:

Thoroughly clean all of the produce and lay it on a clean towel to air dry. Soak and rinse the beans then gently pour them into a large bowl. Remove the “needle-like triangular leaves” that grow along the stalk of asparagus then slice each stalk into 1 inch pieces, blanch, drain, and add to the beans. Dice the pepper and Cilantro, add to your bowl. Add the sea salt and Cumin then drizzle the lime juice and Grape seed oil over everything. Toss gently and serve chilled as a side salad with dinner. Make it a main course at lunch by adding 6 ounces of grilled, free-range chicken breast to each serving. Feel free to play with this recipe by changing up the beans and/or fresh herbs and adding more veggies. Enjoy!

“Pop-Stachio Corn”

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“Pop-Stachio Corn”

Portions of this recipe are courtesy of the “Whole Food Bible”

“Pop-Stachio Corn” is a lower calorie alternative to buttery popcorn or sweeter versions like Crunch–N- Munch® or Fiddle Faddle®.

This snack provides fiber, protein and essential monounsaturated fatty acids “M.U.F.A.’s”. The anti-inflammatory benefits of the curry powder and the low Glycemic level of the Agave Nectar really make this a healthy snack if you follow the suggested serving size of 1 cup. You may choose to eliminate the pistachios and maple syrup if you are seeking a lower fat version. In such case, a serving size would increase to 2 cups.

Ingredients:

Makes eight 1 cup servings

1 cup organic pop corn kernels
1 cup shelled raw pistachios
½ cup shelled and raw walnut pieces
2 tablespoons of organic, unsalted butter
½ teaspoon curry powder
½ teaspoon sea salt
1 Tablespoon pure Maple Syrup
½ cup Agave Nectar

Directions:

Air-pop the popcorn or pop it on the stove top in 3/4 teaspoon of Grapeseed or Coconut oil and place it in a large bowl.
Toast the pistachios and walnuts pieces by placing them on a baking sheet and popping them in as pre-heated 350° oven for 7-10 minutes then add them to your popcorn.
In a small sauce pan, melt the butter on medium heat; add the curry powder, sea salt, maple syrup and Agave Nectar; simmer for 3-5 minutes until the syrup in uniformly bubbly.
Pour the hot syrup over the popcorn and nuts in your bowl, stir it thoroughly to coat everything well.
Let everything cool completely, break it into clusters and enjoy. Leftovers may be stored in an airtight container for 3-4 days (if they last that long.)

5 ways to cut cost & calories from your Holiday dinner

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5 ways to cut cost and calories from your holiday dinner

As we all know the holidays are typically a time of cheer, community and food. But this year may be a little different due to the economical issues hitting so many households these days. Please remember, different does not have to imply “bad”. It is my opinion that a fantastic holiday dinner doesn’t have to cost a fortune. I know, you’re thinking I am going to suggest cutting corners on quality right? Well, you’re wrong. Check out these five simple ways to save money and calories on your holiday dinner.

Make “turn-atoes”. Turnips are very inexpensive and add a fantastic peppery flavor to classic mashed potatoes. Turnips help curb free radicals by supplying high quantities of Vitamin C, calcium, folic acid and magnesium. Russet potatoes work best for this “turnatoe” combination; simply use one medium turnip for every large Russet potato. Turnips are high in water content so you can leave out the cream which eliminates even more cost and calories.
Change up the veggies. We usually see the same vegetables at a traditional Thanksgiving dinner; peas, corn, green beans and some form of sweet potato and marshmallow surprise. Look at the produce section of your local store and get creative based on the price per pound. Zucchini is very affordable this time of year, so are green beans, and broccoli and a whole butternut squash can easily replace 3-4 sweet potatoes and eliminate the need to buy marshmallows. Canned vegetables are usually most affordable but they are tasteless and nutritionally lifeless so if you do veer away from fresh vegetables the next best choice nutritionally is frozen.
Skip the dinner rolls. Rolls can be pricey and are usually made from processed ingredients. Consider buying a hearty loaf of multi-grain bread from a local bakery. You can heat up some of the slices for the Thanksgiving bread basket and have plenty left for your Turkey sandwiches the next day.
Go crustless. Making pies may be tradition but the ingredients for a pie crust are expensive. Plus, 90 percent of pre-made pie crusts available are loaded with saturated fat and hydrogenated oils. Consider giving tradition a new look. Make the filling for your favorite apple pie but cook it over a slow simmer to create homemade apple sauce instead. Serve it warm with vanilla frozen yogurt and no body will miss the crust. You can do the same thing with the filling for a chocolate cream, lemon meringue or butterscotch cream pie; just make the filling and serve it a clear glass bowl with a dollop of homemade whip cream or meringue.
Keep the carcass. After cleaning off all the turkey meat, place the bones in a large pot, cover with water, add salt, pepper, a bay leaf, thyme and the classic Mirepoix of diced onion, carrot and celery. After a few hours, strain everything over a large bowl and you have a fantastic, low sodium broth to use as a base for soup or for cooking rice.

“Non-Cream of Broccoli Soup”

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“Non-Cream of Broccoli Soup”

A Vegan Delight.

"Non-Cream of Broccoli" soup is healthy, affordable and guilt free which makes it a staple comfort food in my home.

This chilly Fall weather makes me crave soup. I love creamy soups but I’m not a fan of dairy or saturated fats. Here is a simple vegan recipe I came up with for a “Non-Cream of Broccoli” soup. At approximately 75 calories per serving it’s full of flavor without the guilt. This soup provides essential Vitamins such as A, C, and E plus packs about 20 grams of protein per cup.

Ingredients:

1 shallot (chopped)
2 Tablespoons Extra Virgin Olive Oil (EVOO)
4-6 cloves of garlic (you can leave them whole or chop them in half)
4 medium turnips (peel and cut into 1 inch cubes)
1 large head of Organic Broccoli (break off the flowerettes then peel the broccoli stalks with a potato peeler. Once the top layer is taken off the stalk it becomes the best part nutritionally. Slice the stalk into cubes equal to the size of your turnips)
1 box of Organic, low sodium vegetable broth (make sure everything in your pot is covered, if the broth doesn’t cover everything, make up the difference with filtered water but be sure to add some salt and pepper to it first so your broth doesn’t become “watery”)
1 bag of Organic pre-washed baby spinach
Ground pepper
Sea salt (to taste, may not be needed if your broth is not low sodium)

Directions:

In a large sauce/soup pan add EVOO & chopped shallot, place on medium heat until the shallot is translucent not brown.
Add garlic and turnips and saute on medium for 1-2 minutes to release the flavors.
Add vegetable broth and broccoli. Bring to a boil than reduce to a simmer on medium to medium low heat for 30 minutes.
Remove from heat and add the whole bag of spinach. Use an immersion blender or a food processor to puree everything to a smooth consistency.
Return to the soup pot and add salt and pepper to your liking.

Serve and enjoy. If you are not watching calories or lactose intolerant, you may want to serve a pat of butter or a tablespoon of grated cheddar in each bowl as a garnish.

Sodium. How much is too much?

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: Sea Salt does not contain Iodine. Table salt or “Iodized” Salt does.

Sodium (salt) is the primary electrolyte in charge of regulating the extracellular fluid levels in the body.

: Marais Salant is a natural salt pan in the bay of the Atlantic Ocean

Sodium is essential to achieve and maintain proper hydration. This mineral pumps water into our cells causing potassium to pump the by-products (waste) of the cellular processes out of cells, eventually eliminating toxins from the body.

It is suggested we only need to consume between 500mg and 750 mg of Sodium per day. However, if you are an extreme athlete your daily sodium intake may increase to 2000 mg per day to insure proper hydration.

Always be sure to read the labels of what you eat and drink to see how much Sodium you are really consuming in a day. You may be shocked! Remember to look at the serving size of the item you are about to consume, often times packages contain more that one serving so the nutritional facts or Sodium, in this case, may need to be doubled or tripled.

It is equally important to be aware of the sodium content of restaurant meals, especially fast food. One Bacon Egg and Cheese Biscuit from McDonald’s contains 1270 mg of sodium, one hash brown contains 290 mg and if you enjoy Ketchup with that hash brown you can add another 100 mg of sodium per packet used. As you can see, ONE average fast food breakfast is well over the recommended DAILY amount of Sodium. Consistently consuming a high Sodium diet will cause the body to inefficiently metabolize which creates excess water in the blood stream; this causes the heart to work harder potentiality causing high blood pressure or even worse, heart disease.

Sodium Equivalents

1/4 teaspoon salt = 600 mg sodium

1/2 teaspoon salt = 1200 mg sodium

3/4 teaspoon salt = 1800 mg sodium

1 teaspoon salt = 2300 mg sodium

1 teaspoon baking soda = 1000 mg sodium

The Acai Berry

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: The Acai Palm

Acai (pronounced ah-sah-ee) berries come from the palm trees shown above. There are eight different species of Acai palms that are all native to Central and South America which produce fruit semi-annually. The Acai berry has been said to be a distant cousin to the blueberry and the juice of the berry has recently become a highly desired health elixir. If you are looking for more than antioxidants, Acai juice also provides vitamins C and A, calcium, iron and essential amino and fatty acids.

Studies of three commercially available Acai beverages have shown the juice of the Acai Berry has levels of antioxidants that are lower than pomegranate juice, blueberry juice and red wine; antioxidant levels equal to those found in black cherry and cranberry juice and higher antioxidant levels than orange juice, apple juice and tea. As you can see, a combo of several of these fruits and berries would be ideal to achieve maximum nutritional value.

If you are looking for a all natural Acai Berry beverage that contains several “power packed” fruits and berries, check out the Efusjon Energy Drink. Efusjon is a superior choice for those who consume Red Bull, Monster or other highly caffeinated, artificially sweetened “energy drinks”. Efusjon is extremely low in calories and high in nutrients. If you are trying to loose a few pounds, Efusjon would be a healthier, less fattening, and more affordable alternative to a daily Starbucks Latte or 7-11 Big Gulp.

As far as an allergic reaction to the Acai Berry, the rule of thumb is, if you are allergic to one food be aware of all foods in that specific group. According to www.webmd.com, If you have pollen allergies or have a known hypersensitivity to similar berries, you may want to avoid this fruit. I you suffer from pollen, ragweed or birch tree allergies and consume specific fruits you may experience an effect called ‘cross-reactivity.’ This takes place when allergenic material on the surface of pollen is very similar to allergenic material on the surface of certain foods making the body unable to distinguish between the allergens and initiating an allergic reaction.

: Heart of palm comes from the stem of the Acai Palm Tree.

Without an existing allergy to Heart of palm or blueberries it would seem unlikely to have a reaction to Acai juice. However, if there is an allergy concern, introduce the Acai juice in half ounce doses for the first week gradually adding another half ounce per week until you reach the recommended daily serving. Be sure to stop consuming the fruit and/or juice if any discomfort or physical reaction occurs.

33 of the Healthiest Foods on Earth

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“Thirty-Three of the Healthiest Foods of Earth”

It has been documented time and time again that fruits and vegetables support, promote, and improve overall health and well being.

The chairman and owner of Dole Food Company, David H. Murdock, currently 86 years of age has squeaky clean bill of health. Murdock believes a contributing factor to his health success is consuming a minimum of 35 varieties of fruits and vegetables per week.

In order to prove his theory of sustained health and vitality through fruits and vegetables, Dole Food Company created the North Carolina Research Campus to study the health benefits of fruits and vegetables. It is the only campus in the world encompassing eight universities all working together for the benefit of health and longevity. These include Duke University, UNC Chapel Hill, NC State University, UNC Charlotte, North Carolina Central University, NC A&T State University, UNC Greensboro and Appalachian State University. A comprehensive array of famous scientists and scientific equipment were gathered under one roof, including a two-story, 950 megahertz, and 8-ton superconducting magnet. It is the largest and most powerful magnet in the world that allows scientists to view both plant and human cells at the most minute level. The list below of “the 33 Healthiest Foods on Earth” is a compilation of the on-going research on all fruit and vegetables at the acclaimed North Carolina Research Campus.

1. Pineapple Speeds post-surgery Promotes joint health Reduces asthma inflammation

2. Blueberries Restore antioxidant levels Reverse age-related brain decline Prevent urinary tract infection

3. Spinach helps maintain mental sharpness reduces the risk of cancers of the liver, ovaries, colon and prostate Top nutrient density

4. Red Bell Pepper Reduces risk of lung, prostate, ovarian and cervical cancer Protects against sunburn Promotes heart health

5. Broccoli Reduces diabetic damage Lowers risk of prostate, bladder, colon, pancreatic, gastric and breast cancer protects the brain in event of injury

6. Tomato Reduces inflammation Lowers risk of developing esophageal, stomach, colorectal, lung and pancreatic cancer Reduces cardiovascular disease risk

7. Apple Supports immunity Fights lung and prostate cancer Lowers Alzheimer’s risk

8. Artichoke Helps blood clotting Antioxidant Superfood Lowers “bad” cholesterol

9. Arugula Lowers birth defect risk Reduces fracture risk Protects eye health

10. Asparagus nourishes good gut bacteria Protects against birth defects Promotes heart health

11. Avocado Limits liver damage Reduces oral cancer risk Lowers cholesterol levels

12. Blackberries build bone density Suppress appetite Enhance fat burning

13. Butternut Squash Supports night vision Combats wrinkles Promotes heart health

14. Cantaloupe Bolsters immunity Protects skin against sunburn Reduces inflammation

15. Carrot Antioxidants defend DNA Fights cataracts Protects against some cancers

16. Cauliflower Stimulates detoxification Suppresses breast cancer cell growth Defends against prostate cancer

17. Cherries Alleviate arthritic pain and gout Lower “bad” cholesterol Reduce inflammation

18. Cranberries Alleviate prostate pain Fight lung, colon and leukemia cancer cells Prevent urinary tract infection

19. Green Cabbage Promotes healthy blood clotting Reduces risk of prostate, colon, breast and ovarian cancers activates the body’s natural detoxification systems

20. Kale counters harmful estrogens that can feed cancer Protects eyes against sun damage and cataracts Increases bone density

21. Kiwi Combats wrinkles Lowers blood clot risk and reduces blood lipids counters constipation

22. Mango Supports immunity Lowers “bad” cholesterol Regulates homocysteine to protect arteries

23. Mushrooms Promote natural detoxification Reduce the risk of colon and prostate cancer Lower blood pressure

24. Orange Reduces levels of “bad” cholesterol Lowers risk of cancers of the mouth, throat, breast and stomach, and childhood leukemia Pectin suppresses appetite

25. Papaya Enzymes aid digestion Reduces risk of lung cancer Enhances fat burning

26. Plums & Prunes Counter constipation Antioxidants defend against DNA damage Protects against post-menopausal bone loss

27. Pomegranate Enhances sunscreen protection Lowers “bad” cholesterol Fights prostate cancer

28. Pumpkin Protects joints against polyarthritis Lowers lung and prostate cancer risk Reduces inflammation

29. Raspberries inhibit growth of oral, breast, colon and prostate cancers Antioxidant DNA defense Lower “bad” cholesterol levels

30. Strawberries Protect against Alzheimer’s Reduce “bad” cholesterol Suppress growth of colon, prostate and oral cancer

31. Sweet Potato Reduces stroke risk Lowers cancer risk Protect against blindness

32. Watermelon Supports male fertility Reduces risk of several cancers: prostate, ovarian, cervical, oral and pharyngeal Protects skin against sunburn

33. Banana Increases Fat Burning Lowers risk of colorectal and kidney cancer, leukemia Reduces asthmas symptoms in children

Courtesy of: David H Murdock
Chairman-Owner of Dole Foods

For more information click on this link to go to

www.dolenutrition.com

What can actually go in your Recycle Bin and why does it matter?

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“Can this be Recycled?”

How many times have you asked yourself that very question?

Why should you care enough to take the time to find out what can be recycled then to clean your trash and then to place it in specific bins?

Well, check out the map below of the Oceanic Garbage Patches located on innocent Mother Earth. That’s right, massive swirling patches of human generated trash that exist in our Ocean’s; 85% of the patches are debris from products made out of plastic. The patch located in the Pacific Ocean is twice as large as the state of Texas and up to 90 feet deep in some areas. These non-decaying, swirls of trash are killing precious ocean life and destroying our environment.

The next time you ask yourself, “Can this be Recycled?”, please remember that every little bit counts. By making a conscious effort to Reduce, Reuse and Recycle you can do your part in stunting Oceanic Garbage Patches. Please take the time to review the list below of Recyclable and Non-Recyclable items in the City of Fort Worth, TX and help make a difference.

You can find out more about the devastating Oceanic Garbage Patches at:

http://en.wikipedia.org/wiki/Great_Pacific_Garbage_Patch and at,

http://www.mauitime.com/Articles-i-2009-01-29-68584.113117_The_great_garbage_swirl.html

: There are five major oceanic trash vortex’s known as Gyre’s. http://en.wikipedia.org/wiki/Gyre

City of Fort Worth – Garbage & Recycling
Environmental Management Department
“Put These In Your Blue Recycling Cart”

Paper (Paper clips and staples are OK.)

Advertising circulars
Carbonless paper
Cardboard – corrugated cardboard. Large boxes must be broken down or cut to fit inside the cart.
Catalogs
Envelopes – with or without windows
Junk mail
Magazines
Newspapers – all sections
Office paper – file folders, letterhead, sticky notes, printer paper, calendars, school papers
Paperback books
Paperboard – cereal boxes (liners removed), soda and beer carry cartons, dry goods packaging, paper towel and toilet paper cores.
Paper bags
Phone books

Metal Containers (Please rinse. Labels can be left on.)

Aluminum drink cans – do not flatten
Aluminum baking tins – durable; not disposable
Steel or tin food cans and lids
Empty aerosol cans – with spray nozzle; remove plastic lid unless part of the can
Empty steel paint cans – must be empty and dry; a thin skin of dry paint on bottom and sides is OK; remove lid and recycle

Glass Containers (Please rinse. Labels can be left on. All colors accepted.)

Bottles and jars – remove metal and plastic lids and recycle
Ceramics
China
Dishes
Mirrors – must fit inside cart with lid closed
Windowpanes – no auto glass

Plastic Containers (Please rinse. All colors accepted. Must be hard plastics.)

Bottles, cups and jars – with #1 through #7 recycling symbols on bottom of container; remove caps and lids and recycle
Food trays, tubs and bowls – with #1 through #7 recycling symbols on bottom of container
Plastic eating utensils

City of Fort Worth – Garbage & Recycling
Environmental Management Department
“DO NOT Put These In Your Blue Recycling Cart”

Household trash
Aluminum foil
Auto glass
Clothing or bedding
Drink boxes and straws
Garden hoses
Gift wrap and greeting cards
Hangers (plastic or metal)
Hard cover books
Light bulbs
Medical waste(including syringes, lancets, IV bags and tubing, and medications)
Paper milk and juice cartons
Paper that comes into contact with moist food, including pizza boxes, some frozen food containers, waxed drinking cups, etc.
Plastic containers that held hazardous materials such as gasoline, motor oil, paint, pesticide or weed killer. Throw empty containers in trash. Dispose of leftover household chemicals for free at the Environmental Collection Center, 6400 Bridge St. Call 817-871-5257 for hours of operation, directions and a complete list of materials accepted or visit www.fortworthgov.org/dem/eccpg.htm
Plastic bags including grocery sacks, dry cleaners bags, newspaper wrappers, etc.
Toys
Styrofoam® (foamed polystyrene) cups, food containers, formed packing, “peanuts”, etc.
Waxed paper and waxed food containers
Yard trimmings

Courtesy of www.fortworthgov.org

Why should you care about pesticides?

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Why should you care about pesticides?

The Environmental Working Group is a nonprofit organization that advocates in Washington D.C., for policies that protect global and individual health.

Among the many valuable services they provide is a Shoppers’ Guide to Pesticides in Produce. It is based on the results of nearly 43,000 pesticide tests performed on produce and collected by federal agencies between 2000 and 2004. Nearly all of the data used took into account how people typically wash and prepare produce – for example, apples were washed and bananas peeled before testing.

Of the 43 different fruit and vegetable categories tested, the list of twelve foods listed below

Choosing Organic is the best choice for your family.

Keep your family healthy and strong, avoid pesticides

do not have to be organic.

Broccoli

Eggplant

Cabbage

Banana

Kiwi

Asparagus

Sweet peas (frozen)

Mango

Pineapple

Sweet corn (frozen)

Avocado

Onion

These had the lowest pesticide load, and consequently are the safest conventionally grown crops to consume from the standpoint of pesticide contamination.

To this list, I would add one caveat: When it comes to pesticide use, there is more to consider than just the residues that are ingested by the consumer. Although peeled foods such as bananas, mangoes, avocadoes and kiwis may spare the consumer from significant pesticide exposure, it is possible that large amounts of pesticides and herbicides are used on the farms from which these originate, contaminating groundwater, promoting erosion and otherwise damaging local ecosystems.

To help promote the health of the planet as well as your own health, it’s best to buy organic whenever possible, including when you are purchasing the foods listed above.

Of the 43 different fruit and vegetable categories tested, those listed below had the highest pesticide load, making them the most important to buy organic versions – or to grow organically yourself:

Choosing Organic is the best choice when it comes to Sweet Bell Peppers.

Peaches

Apples

Sweet bell peppers

Celery

Nectarines

Strawberries

Cherries

Lettuce

Grapes (imported)

Pears

Spinach

Potatoes

A few other notes from the EWG: Nectarines had the highest percentage of samples that tested positive for pesticides (97.3 percent) followed by peaches (96.6 percent) and apples (93.6 percent). Peaches had the highest likelihood for multiple pesticides on a single sample: 86.6 percent had two or more pesticide residues.

Why should you care about pesticides? The EWG points out that there is a growing consensus in the scientific community that small doses of pesticides and other chemicals can have adverse effects on health, especially during vulnerable periods such as fetal development and childhood. Also keep in mind that maintaining your family’s health is not the only reason to choose organic food. Pesticide and herbicide use contaminates groundwater, ruins soil structures and promotes erosion, and me a contributor to “colony collapse disorder” the sudden and mysterious die-off of pollinating honeybees that threatens the American food supply.

Keep the honeybees alive, ban pesticides.

Buying or growing organic food is good for the health of the planet.

100 Ways to Cut Calories from Your Daily Intake

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100 Ways to Cut 100 Calories

Sometimes loosing weight can be easier than we think. Just by cutting back or cutting out something small from every meal you can reach goals sooner than expected. When trying to obtain physical goals every little bit really does matter; 3500 calories equal one pound therefore, it is necessary to reduce your average daily intake by 500 calories per day to loose one pound per week.

Here is a simple example of how quickly calories add up:

Decrease approximately 200 calories per week by foregoing Coffee Mate.

1 Tablespoon of liquid, non- flavored coffee creamer or half and half contains 20 calories. Therefore, if you consume two cups of coffee per day and put two teaspoons of creamer in each cup you are consuming 200 calories per week from creamer alone and if you happen to be a person who likes flavored creamer you can double those calories.

Listed below are 100 ways to cut 100 calories from your diet. These suggestions are based on some of the most highly consumed products; not all of these suggestions are the most nutritionally valuable nor endorsed by my personal views as a Nutritional Consultant and Lifestyle Educator.
1. Choose low-fat turkey sausage instead of regular sausage.
2. Choose fruit crepes over the higher calorie, higher fat, egg and bacon crepe.
3. Beware of large bagels: look for the smaller 2 ounce size.
4. For that morning latte, choose non-fat milk rather than whole milk.
5. Substitute 4 egg whites or 1/2 cup egg substitute for 2 whole eggs.
6. Substitute light, low-calorie yogurt for classic or custard style yogurt.
7. Choose Diet Peach or Diet Raspberry Iced Tea instead of regular sweetened tea.
8. Substitute low-calorie juice cocktail for regular juice.
9. Substitute a single piece of Canadian bacon for two thick strips of bacon..
10. Trade 2 tablespoons of regular butter for 2 T. of light whipped butter.
11. Use light or sugar-free pancake syrup instead of regular syrup.
12. Instead of drinking 2 cups of whole milk during the day, switch to fat free or goats milk.
13. Top pancakes or waffles with fresh fruit instead of syrup.
14. Choose Emergen-C packets instead of regularor diet soda to save the sugary calories & get a fizzy fix.
15. Instead of ice cream, choose frozen yogurt.
16. Enjoy salsa rather than cheese dip with tortilla chips.
17. Try raw vegetables instead of tortilla chips with your salsa.
18. Choose low fat yogurt or fat free sour cream in your dip mix.
19. Grab the granola bar from the vending machine instead of the fudge nut brownie.
20. Eat a half a cup of fresh fruit instead of a half cup of dried fruit.
21. Choose fruit as a topping on desserts instead of whip cream or syrups.
22. Sorbet or sherbet is a refreshing alternative to premium ice cream (18-20% fat).
23. Have a serving of reduced fat Chex mix rather than peanuts for a snack.
24. Instead of chocolate cake, have a slice of angel food cake.
25. Have one cup of microwave popcorn instead of 1/2 cup boxed caramel popcorn.
26. Skip the high calorie energy drink and choose water flavored with lemon or lime.
27. Order thin crust pizza vs. pan pizza with thick crust.
29. Order baked potatoes with only one high-calorie topping (butter, sour cream, etc.).
30. Ask for grilled fish without sauce and flavor it yourself with fresh lemon or lime juice.
31. Order a deli sandwich with sliced whole wheat bread instead of a bagel or croissant.
32. At Mexican restaurants, ask for steamed corn tortillas to dip in salsa instead of high fat chips.
33. If restaurants do not offer a low-calorie salad dressing, use regular dressing sparingly.
34. Instead of french fries, order a cup of broth-based soup as a side item.
35. Use mustard or low-fat mayonnaise on a sandwich rather than regular mayonnaise.
36. At Italian Restaurants, order minestrone or vegetable soup as an appetizer instead of garlic bread.
37. Select Canadian bacon and pineapple as pizza toppings.
38. Choose minestrone and other broth-based soups over cream-based soups.
39. Choose red sauce rather than cream-based sauces on pasta.
40. Use snack size flour tortillas rather than burrito size tortillas.
41. Choose sour cream OR guacamole rather than both.
42. When eating out, order from the a la carte menu.
43. Select an appetizer as your main entrée.
44. Choose the burrito rather than the fried chimichanga.
45. Omit the lard when making refried beans.
46. Choose soft tacos rather than crispy tacos.
47. Opting for tofu instead of meat will significantly decrease calories.
48. For that chocolate craving, choose the snack size bar rather than the regular size.
49. Bake, rather than fry, your french fries.
50. Eliminate the extra butter on your popcorn at the theater.
51. Choose spring rolls rather than fried egg rolls.
52. Enjoy steamed rice rather than fried rice.
53. In Chinese restaurants, choose stir-fried dishes rather than sweet/sour or sesame dishes.
54. Remember that Chinese vegetables are low in calories, tasty and filling.
55. Use broth or marinade instead of 1 Tablespoon of oil for stir fry.
56. Remove the skin from chicken pieces.
57. Cook roasted or rotisserie chicken rather than frying it.
58. Eat baked potato chips rather than regular potato chips.
59. Replace 8 ounces of fruit juice or soda with water.
60. Use tuna packed in water rather than tuna packed in oil.
61. Follow the low fat directions on the box when making brownies, cakes and cookies.
62. While baking, puree prunes or substitute applesauce for the oil in recipes.
63. Use chicken broth instead of butter or margarine in stuffing.
64. Omit or decrease by half the butter or margarine in boxed macaroni and cheese.
65. Omit or decrease by half the oil listed in the directions of boxed side dishes.
66. Ask for salad rather than fries as a side dish.
67. With salad dressing on the side, dip your fork into the dressing then into your salad.
68. Choose fruit or vegetables over higher calorie snacks (e.g., cookies, chips).
69. Choose lite beer or wine spritzers instead of frozen or fruit based drinks.
70. Grill a sandwich with non-stick spray rather than butter.
Downsize your portion and save 100 or more calories:
71. At a fast food restaurant, choose a small shake instead of a medium shake.
72. Don’t eat the dollop of butter that is served in restaurants on pancakes or waffles.
73. Use a small bowl for your morning cereal instead of a larger bowl.
74. Order a tall non-fat latte at a coffee shop instead of a coffee with whole milk.
75. Split a smoothie or shake with a buddy.
76. Ask for a take home container to come with your meal – take half home.
77. Choose a smaller apple or orange rather than picking the large ones when shopping.
78. Choose your piece of cake from the middle! You’ll get much less icing on a center piece.
79. Eat only the filling from your next piece of pie. Leave behind the crust and save calories.
80. At Mexican Restaurants, take the taco filling of the third taco and fill it in the remaining two.
Discard the third shell to save calories.
81. Order a lunch size portion of entrees (even when out to dinner!), instead of the larger dinner portion.
82. Choose the short stack of pancakes instead of the full stack.
83. Leave the cheese off of sandwiches and hamburgers.
84. Go easy on the cheese on your pizza.
85. Choose the smallest size of popcorn at the theater.
86. Sharp cheeses provide more flavor. Therefore, use less.
87. Instead of two alcoholic beverages, drink one and follow with water.
Eat a little less to save 100 or more calories:
88. Leave 3-4 bites of food on your plate at each meal.
89. Eat only half of a bagel instead of a whole bagel.
90. Have one less can of soda a day and cut out 100 calories.
91. Split a meal with your spouse or friend next time you go out to eat.
92. Dilute fruit juice with ½ water and sip throughout the day.
93. Leave 10 french fries uneaten on your next order.
94. Eat ½ of a sandwich at lunch and save the other ½ for dinner with a salad.
95. Eat the “fun-sized” candy bars instead of the regular size ones.
96. Spoon a little less rice on your plate, when eating out at a Chinese/Thai restaurant.
97. Eat an open-faced sandwich to eliminate 1 slice of bread.
98. Eliminate the gravy on your mashed potatoes.
99. Leave the shell behind on your taco salad.
100. Ask for the salad dressing on the side rather than on your salad.
Source: America on the Move www. americaonthemove.org

Healthy Affordable Foods

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Healthy and affordable foods; fuel your body and honor your budget.

Nutritional foods are inexpensive when you know where to look. I am a huge fan of bulk bins which offer the opportunity to try different types of oats, grains, seeds and nuts without having to commit to large quantities until you have tried them out.

Continue reading “Healthy Affordable Foods” »

Personalized Nutrition

As a Certified Nutritional Consultant and First Line Therapy Lifestyle Educator, I understand that changing your eating habits is not an easy task. This is made that much more difficult by the demands of a job and family. It is hard to break from a bad habit, when that habit enables you to save time or is just made easier because of familiarity. Equally important in changing poor nutrition and eating habits is to replace it with proper nutrition and good eating habits. It does no good to move from one poor habit to the next.

My goal is to help you change your lifestyle to a healthy one. It is a Therapeutic Lifestyle Approach, which incorporates a multi-pronged approach.

Although many of the Therapeutic Lifestyle Plans are offered only through the Fort Worth office. The Therapeutic Life Style plans or portions of the plans may be adjusted to suit non-residents, who would like to work together via telephone and internet. Similarly, those with access to the Fort Worth office will find that they have options in designing a lifestyle approach. I have put together some list of the most popular packages that I offer, of course, even these can be customized.

One of the core services that I offer is weekly menu planning. These meal plans lay out what you need so that it also assists you with grocery shopping. Meal plans are based on numerous factors, including the amount of caloric intake, as well as information the information that you provide. Here is a sample meal plan for one week.

Serving Sizes

The serving size dilemma….

America’s FastFood Nation has set the pace for over sized portions and super sized sugary drinks promoting the increase of Diabetes, High Blood Pressure, High Cholesterol and many more chronic illness’ brought on by a unhealthy lifestyle. What you eat is important but how much you eat is critical.

One of the easiest ways to loose and/or maintain weight is understanding what a healthy serving size is. Consuming small and frequent meals primarily of fresh fruit, vegetables and lean protein is the key to a successful metabolism. By following this guide below you will be able to make sure your idea of a serving size is optimal. Remember, even if you eat healthfully, too much of a good thing is still too much.

Tips for Estimating Serving Sizes

compliments of www.myfooddiary.com

	The Bread, Cereal, Rice, and Pasta Group
	1 pancake	a compact disc (CD)
	1/2 cooked cup rice	a cupcake wrapper full
	1 piece of cornbread	a bar of soap
	1 cup of pasta, spaghetti, cereal	a fist
	2 cups of cooked pasta	a full outstretched hand
	1 cup of potatoes, rice, pasta	a tennis ball, ice cream scoop

	The Vegetable Group
	1 cup green salad	a baseball or a fist
	1 baked potato	a fist
	3/4 cup tomato juice	a small styrofoam cup
	1/2 cup cooked broccoli	a scoop of ice cream or a light bulb
	1/2 cup serving	6 asparagus spears; 7 or 8 baby carrots or carrot sticks or 1 ear of corn on the cob

	The Fruit Group
	1/2 cup of grapes (15 grapes)	a light bulb
	1/2 cup of fresh fruit	7 cotton balls
	1 medium size fruit	a tennis ball or a fist
	1 cup of cut-up fruit	a fist
	1/4 cup raisins	a large egg

	The Milk, Yogurt, and Cheese Group
	1 ounce of cheese	a pair of dice or your thumb
	1 1/2 ounces cheese	3 dominoes or your index and middle fingers
	1 cup of ice cream	a large scoop the size of a baseball

	The Meat, Poultry, Fish, Dry Bean, Egg, and Nut Group
	2 tablespoons peanut butter	a ping-pong ball
	1 teaspoon peanut butter	a fingertip
	1 tablespoon peanut butter	a thumb tip
	3 ounces cooked meat, fish, poultry	a palm, a deck or cards or a cassette tape
	3 ounces grilled/baked fish	a checkbook
	3 ounces cooked chicken	a chicken leg and thigh or breast

	Fats, Oils and Sweets
	2 tablespoons salad dressing	a ping-pong ball
	1 teaspoon butter, margarine	size of a stamp the thickness of your finger or a thumb tip

	Snack Foods
	1 ounce of nuts or small candies	one handful
	1 ounce of chips or pretzels	two handfuls
	1/2 cup of potato chips, crackers or popcorn	one man’s handful
	1/3 cup of potato chips, crackers or popcorn	one woman’s handful

	Serving Dishes/Utensils
	1/2 cup	a small fruit bowl, a custard cup or mashed potato scoop
	1 1/2 cups	a large cereal/soup bowl
	1 1/2 cups of pasta, noodles	a dinner plate, not heaped
	1/2 cup of pasta, noodles	a cafeteria vegetable dish

Measuring Tip: You might want to know that… a cupped hand holds 2 tablespoons of liquid if you don’t have measuring spoons.

Healthy Tips for Dining Out

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Healthy Tips for Dining Out:

So many times when we try to change a bad habit it is more difficult to succeed when it feels like we are going to miss out on something enjoyable. If you are making a conscious effort to eat healthier that doesn’t mean you can never eat at a restaurant again. Here are a few tips for dining out without the guilt:

Continue reading “Healthy Tips for Dining Out” »

“Don’t Drink The Water”

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How safe is your tap water?

Not only is drinking ENOUGH water essential for health and well being, drinking QUALITY water is equally important for all functions of the human body.

Dr. Oz featured the Aquasana Shower and Whole House Water Filters on the “Don’t Drink The Water” show that aired on October 20, 2009, it reinforced how essential is to understand the water quality of your community (click here for the 2008 City of Fort Worth, water quality report). If the water you and your family are consuming and bathing in is full of pesticides and other toxic residue, it begins to defeat the purpose of drinking water to eliminate waste and to restore optimal cell function. Toxic water is often orderless, colorless and tasteless but can potentially cause major physical, mental and dental issues. As Dr. Oz said, “Please filter your water if your City’s water quality report reveals such things as; E-Coli, Arsenic, Lead or Nitrates.

"I have used the Aquasana line of products for the past eight years based on the quality, ease of use and affordability." A.Powers

If a Whole House Water Filtration System is not in your budget or you are a renter; my personal recommendation is a “point of use water filtration system”. This means the filtration mechanism is attached directly to your faucet or shower head. Point of use filters are less costly than whole house filters, easily accessed for periodic filter changes and avoid the hassle of keeping up with water jugs. Another advantage to a point of use filtration system is the avoidance of plastic bottles.Not only are you provided the option to drink out of glass eliminating the potential of drinking toxins released while the water is stored in plastic; you will also help relieve our overloaded landfills.

Listed below are just a few facts on why drinking quality purified water is essential for optimal health & well being:

The body will not function properly without enough water since over 70% of the human body is comprised from water.
Daily water intake should be a minimum of ½ of your body weight in ounces for optimal metabolic function.
During weight loss, extra water is needed to flush out the excess waste discarded by the metabolized fat.
Retained water is often caused by dehydration and will look like excess weight causing a bloated feeling.
Hydration helps maintain proper muscle tone and helps keep the skin clear, healthy and resilient.

Feel free to contact Amanda Powers if you have any questions regarding the Aquasana line of Water Filtration systems

Understanding Cholesterol

We often hear about the importance of cholesterol and terms like good cholesterol and bad cholesterol. However, not many people have a healthy understanding of cholesterol and what it means to their health.

There are a lot of factors that can cause or contribute to high cholesterol, among them is diet. Proper dietary choices is just one potential way to reduce the risk the health risks associated with high levels of cholesterol. Whether its cholesterol or other health concerns, a better diet is a great first step.

High blood cholesterol signals a higher risk of heart attack and stroke. That’s why it’s important to have your cholesterol levels checked regularly and discuss them with your doctor.

A “lipoprotein profile” is a test to find out your blood cholesterol numbers. It gives information about total cholesterol, LDL (“bad”) cholesterol and HDL (“good”) cholesterol, as well as triglycerides (blood fats).

The American Heart Association and American Stroke Association have an excellent handout on cholesterol and what healthy levels should be. Download a free pdf copy of the American Heart Association and American Stroke Association brochure.

Breaking the Cookie Cycle

Do you find yourself in the vicious cookie cycle. When sugar calls, are you at its mercy? When you are in the habit of eating cookies or other high Glycemic index foods, you can create physiological reaction that creates cravings for more poor nutritional choices. Find ways to break the vicious cookie cycle and eat healthier.

cookiecycle

In addition to meal planning, we have several options that may help beat your addiction, so that you can beat the cookie cycle.

How can I get calcium without milk?

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Question:

If I cut dairy products out of my diet, how can I make sure that I get enough calcium in my diet?

Answer:

You can rest assured that eliminating dairy products from your diet does not lead to a calcium deficiency.

First of all, the processing that milk and dairy products go through drastically degrades its calcium content. Processing removes the good nutrients but unfortunately in leaves the “pus” behind. That’s right, pus; the dairy industry knows that there is a problem with pus in milk. Accordingly, it has developed a system known as the “somatic cell count” which measures the amount of pus in milk. The somatic cell count is the standard used to gauge milk quality; the higher the somatic cell count, the more pus in the milk. According to the dairy industry, any milk with a somatic cell count of higher than 200 million per liter should not enter the human food supply. Therefore, anyone living in a state where the somatic cell count is higher than 200 million shouldn’t be drinking milk. There’s only one problem, every state but Hawaii is producing milk with pus levels so high that it shouldn’t enter the human food supply

: Did you know that sesame seeds contain more calcium pound for pound than any other food on earth?

Even if you are able to get your hands on non-homogenized milk the calcium in cow’s milk is much coarser than in human milk, and is tied up with casein milk protein, which prevents it from being absorbed by humans.

: Green Leafy Vegetables are called Cruciferous Vegetables and are a wonderful source of calcium.

Eating 4 to 6 one cup servings of green leafy vegetables, non-processed soy, raw nuts and/or fresh fruits, especially berries and citrus, on a daily basis, will provide all of the calcium you require.

One of the leading causes of calcium deficiency is consumption of carbonated beverages such as Soda Pop. By removing the “Fizzy Fix” from your daily routine and replacing it with flavored, unsweetened water or an Emergen-C™ you will greatly diminish the catalysts of calcium depletion. Another way to battle calcium deficiency is exercise. Exercise that offers soft impact on your bones such as dancing or jogging opposed to swimming or walking is a productive way to maintain bone health.

If you are in good health you may choose to consume dairy products purely for the taste or personal enjoyment. However, people suffering from serious illnesses such as allergies, asthma, or those who have a difficult time losing weight, produce a lot of mucus, or suspect an allergy to dairy products, should definitely remove dairy from their meal plan and monitor yourself to see if allergies and illness decline. If you are not sure if dairy is the culprit of existing medical, begin slowly introducing different forms of dairy in very small amounts (i.e. milk, cheese, butter and/or ice cream derived from cow’s milk). Keep a detailed “diet diary” if it reveals negative effects on your body stop consuming dairy. Review your results with your medical practitioner if pain or discomfort continues once dairy consumption stops.

Beverages and Nutrition

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Changing from poor nutrition to healthy eating habits often starts with an understanding of your current nutritional intake. One of the largest, but often overlooked, factors in a person’s daily nutritional intake comes from beverages. Many of today’s beverages provide empty calories with little or no nutritional benefit. Check out these:

Helpful Beverage Facts:

Coffee and Tea Facts:

16-oz. white chocolate mocha     510 calories
16-oz. latte with whole milk     260 calories
16-oz. latte with nonfat milk     160 calories
16 ounces black coffee     10 calories
16 ounces black tea     2 calories

Juice Facts:

8 ounces pomegranate juice    160 calories
8 ounces cranberry juice    140 calories
8 ounces fruit punch    120 calories
8 ounces orange juice    110 calories

Milk Facts:

8 ounces low-fat chocolate milk    150 calories
8 ounces whole milk    150 calories
8 ounces 2% milk    130 calories
8 ounces 1% milk    120 calories
8 ounces nonfat milk    90 calories

Alcohol Facts:

12 ounces beer     120-180 calories
12 ounces light beer     70-125 calories
2 ounces daiquiri     112 calories
1 shot (1.5 ounces) 80-proof rum     100 calories
4 ounces red or white wine     80 calories

Water Facts:

16 ounces water     0 calories
16 ounces artificially sweetened flavored water     0 calories
16 ounces vitamin- or nutrient-enhanced water     varies; up to 100

Print a pdf of this table for easy reference – Helpful Beverage Facts.

Rustic Chicken Cacciatorie

“Cowboy Pie”

Ingredients:

3 large, organic russet potatoes

1 pound hormone free, grass fed, 92 percent or leaner, ground sirloin or ground Bison

1 bag, frozen, organic, baby lima beans

6 large organic carrots

2 large turnips

1 bunch organic leeks

1 bunch organic fresh thyme

6 tablespoons of organic, salt free, butter

¼ cup almond milk (unsweetened)

Sea Salt (ground)

Fresh ground pepper

Directions:

Get three (3) medium to large sized pots of water boiling.

Peel and cube the potatoes; add to one of the pots of boiling water and cook until tender enough to mash.

Peel and cube the carrots and Turnips, add to the second pot of boiling water and cook until tender enough to mash.

Add lima beans to last pot of boiling water and cook for 15 minutes.

When potatoes are done, drain and add 2 tablespoons of cold butter and ¼ cup of room temperature almond milk. Mash until fluffy and season to taste with sea salt and pepper; set aside.

When Turnips and carrots are done, drain well, add 3 tablespoons of butter and mash together. Season to taste with sea salt; set aside.

When Lima’s are done, drain and add 1 tablespoon of butter to the pot to melt it then toss the Lima’s in the pot to coat well with butter. Season to taste with sea salt; set aside.

Rinse the leeks well. Slice into small ribbons the sauté in a large pan until translucent; add ground sirloin, 1 tablespoon of fresh thyme Or 2 teaspoons of dried thyme, a pinch of sea salt and sauté until sirloin is no longer pink.

Get a 9X9, ungreased, glass, Pyrex dish and begin to layer your cooked ingredients as follows:

Whipped Potatoes

Ground Sirloin

Lima Beans

Carrot/Turnip Blend (for a fancier finish, pipe the carrot/turnip mix on the top layer with a cake decorating bag.

Broil on low to lightly brown the top for approximately 7 minutes. Every broiler is different, so I suggest watching it closely after 3-4 minutes.

Crispy Baked Kale Chips

Ingredients:

After returning from Zihuatanejo Gurrero, Mexico in June, I have more passion than ever for embracing an organic lifestyle.

While taking in the view along Playa la Ropa, it was hard to miss the beautiful local people exuding a glowing love for life.

It was the sunshine, waves, palm trees and environment that offered nothing but the freshest foods on earth that inspired me to create these tropical recipes for you.

“Tropical Ceviche”

1 medium Papaya (2 cups)

2 large Mango’s (2 cups)

1 small pineapple (1 cup)

4-5 Key Limes (1/4 cup fresh squeezed juice)

1/2 cup coconut water

1/3 cup unsweetened shaved coconut

“Tropical Ceviche” as a main course

“Messy Bison”

1 pound ground Bison

1 Teaspoon coconut oil

1 can Organic Kidney Beans (drained and rinsed well)

4 Teaspoons Taco Seasoning

1-2 cups of filtered water (based on consistency while blending)

½ Cup Organic Annie’s Ketchup

1 Cup Organic “Texas Style” BBQ Sauce

In a large frying pan add the coconut oil, 2 teaspoons of taco seasoning and the ground bison. Saute on medium heat until the meat is no longer pink then set the pan aside.

To stick with the health conscious theme, serve your “Messy Bison” on Rudi’s Organic Hamburger Buns. I recommend the Spelt buns but if you don’t have wheat issues you get the authentic feel of a Sloppy Joe with Rudi’s Organic White.

Add a side of steamed sugar snap peas and baked sweet potato fries to complete this healthy meal disguised as comfort food.

Grapefruit Seed Extract (“GSE”)

Household uses for GSE:

All Purpose cleaner

Add 20 drops of GSE and 10 drops of Tea Tree Oil to any twenty-four ounce pump sprayer. Then fill it with purified water to naturally clean and disinfect any surface in your home.

Produce/Nut/Bulk Grain Wash

Cutting board cleaner

Apply five to ten drops to your wood or bamboo cutting boards and work in with a clean damp sponge or fresh dish cloth. Let stand thirty minutes and rinse.

Organic Garden Pesticide

Consuming

GSE has been shown to exercise significant antibiotic effects in test tube studies. Adding a few drops to 8 ounces of water or your favorite juice will help combat strep, staph, salmonella, e-coli, Candida, influenza, parasites, fungi, and more.

“Pop-Stachio Corn”

5 ways to cut cost and calories from your holiday dinner

Skip the dinner rolls. Rolls can be pricey and are usually made from processed ingredients. Consider buying a hearty loaf of multi-grain bread from a local bakery. You can heat up some of the slices for the Thanksgiving bread basket and have plenty left for your Turkey sandwiches the next day.

“Non-Cream of Broccoli Soup”

A Vegan Delight.

The serving size dilemma….

Tips for Estimating Serving Sizes

Healthy Tips for Dining Out:

How safe is your tap water?

Understanding Cholesterol

Helpful Beverage Facts: