Vegetable & Dip Platter

Healthy Eating

Fruit Bowl

First, let me say that I am sorry for taking so long to blog. I moved to Halifax at the end of July and put the blogging on hold for a bit. Anyway, I'm back...................................

Here is a tip that I find helpful. I keep a bowl of assorted fruit in a bowl on the island in the kitchen. I have fruit in the fridge but find if someone has to go looking for it, they might not even eat it. If there is a bowl of fruit just sitting there, chances are that someone will go ahead and grab a clementine or an apple for a snack instead of digging through the cupboards.

Step To It

The next time you see a set of stairs, take them. If you have time, go back down and do them again. If you want to make the workout more intense, take the steps 2 at a time. This is an easy way to sneak exercise into your day.

Guacamole vs. Salsa

Did you know that you can enjoy 2 tablespoons of guacamole for only 50 calories? That doesn't seem too bad but when you consider that for the same amount of calories you could have more than 5 times that much salsa....which one would you pick?

Shish Kabob Party

Tweak of The Week (from ediets.com)

Losing weight isn't just about avoiding fat-laden foods. Many people make the mistake of simply removing high-calorie concoctions without replacing them with healthier fare. Starving yourself is not an effective weight-loss strategy.

A common misconception is that eating healthy has to be difficult -- it doesn't have to be. Eating right doesn't necessarily have to cost a lot or take up all your time if you know which foods excel in ease of use, nutrient density and versatility.

"The trick is to have healthy, easy options on hand when you're grabbing a snack or quick meal," says eDiets Director of Nutrition Services Pamela Ofstein. "Preparation is the key. If you have healthy options, like apples or nuts, you'll get a tasty snack with health benefits, instead of foods high in calories and low in nutrition."

So, instead of eating foods loaded with calories and lacking in nutrients, add these foods to your daily diet to stay full, feel good, lose weight and get healthy.

Oatmeal is a quick and easy breakfast or snack. Oatmeal has protein, carbs and fiber. It's simple to make -- and cheap! -- plus you can add berries or fruit to make it even more nutritious.

Apples are easy to grab and take with you anywhere. An apple is a perfectly portioned serving of fruit, a great source of fiber, inexpensive, loaded with nutrients -- and all you have to do is wash them and they're ready to eat! There's a reason for the old adage: "An apple a day keeps the doctor away."

Yogurt has calcium for our bones, as well as being a good source of carbs and protein. It comes in individual containers, making it easy to take and eat anywhere. Make sure it says "live active cultures" on the container, which have an added benefit for your digestive tract.

Berries are perfect to add to yogurt, oatmeal, cereal or eaten alone. They are delicious, packed with antioxidants and just need a thorough rinsing to be ready to eat.

Spinach is a super food that's loaded with minerals, vitamins A and C, fiber, and antioxidants. You can mix it into a salad or top a sandwich with it for added health benefits.

Beans are a great source of fiber and protein. Eating beans with brown rice makes for a complete low-cost vegetarian protein source.

When water gets boring, it's tea to the rescue. It's loaded with antioxidants, calorie-free and can be enjoyed anywhere. Get it with or without caffeine.

Nuts have heart-healthy monounsaturated fat and vitamin E, and studies have shown nuts help to prevent heart disease and cancer. Grabbing a handful of nuts is a great way to snack on the go.

These foods are great to eat every day, but you can get too much of a good thing. Eat proper portions to make sure you're not getting excess calories. Just because something is healthy doesn't mean it's calorie free.

Sneak In Vegetables

Labels & Portion Sizes

How To Relax Before Going To Bed

Sleep Well: How To Relax Before Going To Bed

Being Happy......

Breathing Relaxation Exercise

Saver The Skins

Saver the Skins - Eat fruit and vegetables with the skin on. Eating the skin helps to bump up the fiber, plus it provides texture and a bonus of other nutrients. (1 medium baked potato with the skin on=4g of fiber)

Scan For Bran

Scan for Bran - Look for "Bran", "Whole Grain", or "Whole Wheat" on product packages and ingredient labels. These ingredients can help boost fiber intake. (1/2 cup of Fiber One cereal=14g of fiber)

Junk Food Snackers Go To Jail - BBC

http://www.youtube.com/watch?v=kExH4TXX2hk

Just click on the link to watch the video

What To Look For On Food Labels

Revamp Your Pantry

It is easier to make healthy choices if you have the right items on hand. Here is a grocery list to follow when shopping for those foods.

+whole grains (serve as healthier substitutes to white rice and pasta):
barley
quinoa
brown rice
whole wheat pasta

+oils and flavorings:
extra virgin olive oil

organic coconut oil
garlic
herbs (such as thyme, rosemary, turmeric)
curry
ginger root
mustard
vinegar

+fruits and vegetables
apples
carrots
grapefruit
avocado
kale
broccoli
spinach

+legumes
beans
chickpeas
lentils

+nuts
almonds
pine nuts
walnuts

+fish and poultry
salmon
chicken breasts
fresh sliced turkey
chicken sausage

+freezer
frozen spinach
frozen berries

+dairy
plain yogurt
hard cheeses (parmesan, Romano, feta)

What is Agave Nectar?

Agave Nectar is a plant-based vegan substitute for honey, also a baker's substitute for refined sugar.

While agave (pronounced ah-GAH-vay) is best recognized as the plant from which tequila is made, it has also been used for thousands of years as an ingredient in food. The nectar made from the plant is known in Mexico as aguamiel, or "honey water."

The Aztecs prized the agave as a gift from the gods and used the liquid from its core to flavor foods and drinks. Now, due to increasing awareness of agave nectar's many beneficial properties, it is becoming the preferred sweetener of health conscious consumers, doctors, and natural food cooks.

Keep in mind that natural sweeteners are still sugars - the only difference would be that with refined sugar your blood sugar spikes and then drops. The natural sugars don't have that spiking effect but are sugars nonetheless and to be used sparingly.

I personally use agave nectar instead of white refined sugar. Other people may choose stevia or honey as their natural sugar. Agave is 1 & 1/4 times sweeter than sugar so you need to use less.

Dr. Oz and Roizon on Staying Young

High Fiber Diet Outline

(wellness.com)
The goal of the high fiber diet is to increase the amount of fiber in the diet. In order to do this, a person must know which foods are high in fiber, and which have little or no fiber. Most experts recommend that the amount of fiber is increased gradually (2-4g per week) to prevent flatulence (gas), bloating or diarrhea. There are many ways to increase the amount of fiber in a diet, including:
Substituting whole-wheat flour for white flour in home baked goods.
When buying breads, crackers, and breakfast cereals, make sure the first ingredient listed is whole-wheat flour or another whole grain. Wheat bran and oat bran can be found in a variety of cereals and breads. The label must say whole wheat or whole grain. Plain wheat bread has little fiber. Also be aware that brown bread is not always high in fiber. Sometimes bread is artificially colored to make it look more wholesome.
Using brown rice, whole grain barley, bulgur (cracked wheat), buckwheat, quinoa and millet in soups and salads or as cereals and side dishes.
Replacing regular pastas with whole-wheat pastas.
Sprinkling bran in spaghetti sauce, ground meat mixtures and casseroles, pancakes, and other quick breads and in cooked cereals and fruit crisp toppings.
Eating skins and edible seeds of raw fruits and vegetables.
Including high fiber snacks, such as fresh fruit and vegetables. Whole fresh fruits contain pectin, which is another soluble fiber. Figs, prunes, and raspberries have the highest fiber content. Certain green leafy vegetables, such as spinach, kale, and broccoli are higher in fiber than leafy vegetables like lettuce, which are mostly water and contain little fiber per serving. Root vegetables, including potatoes, turnips, and carrots are high in fiber as well.
Consuming beans, including pinto, navy, lima, kidney, and baked beans, which are high in soluble fiber.
Using whole grain or bran cereals for crunchy toppings on ice cream, yogurt, salads or casseroles. Nuts, toasted soybeans, sunflower kernels, and wheat germ also can add interesting flavors and increase the fiber content of you meal.
Including a variety of soluble and insoluble fiber food sources including whole grain breads and cereal, fruits and vegetables.
Eating Middle Eastern, Oriental, Mexican or other dishes that make liberal use of vegetables, whole grains and dried beans.
Commercial fiber supplements are available ranging from bran tablets to purified cellulose (an insoluble fiber). While it is more beneficial to increase the amount of dietary fiber by eating a variety of high fiber foods sources, persons unable to change their diets might benefit from fiber supplements. These products often contain plant fiber that absorb water and add bulk to the stool. The fiber supplement Metamucil, for example, is made from grain (the husk of the psyllium seed) and works similarly to foods that are high in fiber. The powder form of these supplements may be able to be mixed with water or various juices and then taken at mealtime or any other convenient time. Most of these products are available in instant mix packets, so that they can be used when traveling. Some are available in capsules or edible wafers.
Drinking at least 8 cups of fluid every day is recommended while on this diet; water and herbal teas are the best choices.

Tips To Increase Fruits & Vegetables In Your Diet

Keep cleaned fruits and vegetables in the refrigerator -- ready to eat.
Have vegetables with low-fat dip for a snack.
Try commercial prepackaged salads and stir-fry mixes to save prep time.
Add vegetables to casseroles, stews and soups.
Drink 100% fruit juice instead of fruit-flavored drinks or pop.
Have fruit for dessert.
Keep a bowl of apples, bananas and/or oranges on the table.
Choose a side salad made with a variety of leafy greens.
Bake with raisin, date or prune puree to reduce fat and increase fiber.
Add lettuce, onions, peppers and/or tomatoes to sandwiches.
Order veggie toppings on your pizza.
Enjoy fruit smoothies for breakfast or snacks.
Pack fresh or dried fruits for quick snacks.

Belly Breathing

Pre-Cut Fruit & Vegetables

More and more stores offer pre-cut vegetables such as squash, carrots and sweet potatoes. When time is short, paying a little extra for pre-cut veggies will help guarantee that your family eats more of these healthy choices. If you have the time, cut up your own fruit and vegetables and store them in containers in the fridge. It will be much easier to grab and go.

Remember that frozen or canned fruits and veggies are good for you too. Just make sure to avoid added sugar (in fruits) and salt (in vegetables). You can eat your fresh fruit and vegetables earlier in the week and then move on to the frozen (make sure the frozen ones are not in a sauce or seasoning)

The Power Of A Positive Attitude (posted on becomeabetteryou.com)

This article explains a few things about developing a positive attitude and the benefits it can bring. Please keep an open mind when reading this.

I am going to ask you to something very weird right now. First of all, I want you to listen to your thoughts. Now tell me, what thoughts fill your head? Would you label them as positive, or negative?

Now let's say you are walking down the street with these thoughts. Do you think anyone who would meet you would be able to tell you what’s on your mind?

The answer to number one is up to you. But, the answer number two can be pretty generic. Although people will not be able to tell you exactly what you think, they will more or less have an idea of how you are feeling.

Here's another question. When you enter a party filled with friends, do they all fall silent as if something terrible had happened? Or does everybody there perk up as if waiting for something exciting to happen?

You know what? The answer to all these depends on your frame of mind.

Thoughts are very powerful. They affect your general attitude. The attitude you carry reflects on your appearance, too – unless, of course, you are a great actor.

And it doesn't end there. Your attitude can also affect people around you.

The type of attitude you carry depends on you. It can be either positive or negative.

Positive thoughts have a filling effect. They are admittedly invigorating. Plus, the people around the person carrying positive thoughts are usually energized by this type of attitude.

Negative thoughts on the other hand have a sapping effect on other people. Aside from making you look gloomy and sad, negative thoughts can turn a festive gathering into a funeral wake.

A positive attitude attracts people, while a negative attitude repels them. People tend to shy away from those who carry a negative attitude.

We can also define attitude as the way of looking at the world. If you choose to focus on the negative things in the world, more or less you have a negative attitude brewing up. However, if you choose to focus on the positive things, you are more likely carry a positive attitude.

You have much to gain from a very positive attitude. For one, studies have shown that a positive attitude promotes better health. Those with this kind of attitude also have more friends. Projecting a positive attitude also helps one to handle stress and problems better than those who have a negative attitude.

A positive attitude begins with a healthy self-image. If you will love the way you are and are satisfied, confident, and self-assured, you also make others are around feel the same way.

A negative attitude, on the other hand, has, of course, an opposite effect. So, carrying a negative attitude has a twofold drawback. You feel bad about yourself, and you make others feel the same way.

If you want to have a positive attitude, you have to feature healthy thoughts. This is probably very hard to do nowadays since, all around us, the media feeds us nothing but negative thoughts. A study shows that for every 14 things a parent says to his or her child, only one is positive. This is truly a saddening thought.

If you want a healthier outlook in life, you need to think happy thoughts, and you have to hear positive things as well. So, what can you do? Well, for starters, you could see a funny movie, you could play with children, spend some time telling jokes with friends. All these activities fill you with positive stimuli, which in turn promotes positive attitude.

Although it is impossible to keep ourselves from the negative things around us, you can still carry a positive attitude by focusing on the good things, the positive things in life.

And this positive attitude you now carry can be of benefit to other people. Sometimes when other people feel down, the thing people mostly do is try to give them advice. But sometimes, all they need is somebody to sit by them, and listen to them. If you have a positive attitude you may be able to cheer them up without even having to say anything.

If positive attitude is really great, why do people choose to adopt a negative attitude instead? One who carries a negative attitude may be actually sending a signal for attention. Before you get me wrong, feeling sad, angry, or gloomy is not wrong itself. But dwelling on these thoughts for far too long is not healthy either. There is a time to mourn.

As always, if you are beset by troubles, even in your darkest hour, focus on the good things in life, you will always have hope. Problems become something you can overcome.

You do not have much to lose by adopting a healthy, positive attitude. Studies show that such an attitude actually retards aging, makes you healthier, helps you develop a better stress coping mechanism, and has a very positive effect on all the people you meet every day. So, what's not to like about a positive attitude

Brown Bag Lunches

Watch CBS Videos Online

Dr.Oz's Pumpkin Chia Muffins

These muffins are delicious, easy to make and great for you. Enjoy them hot out of the oven and keep extra for lunchtime snacks for the kids (or you) during the week. Pumpkin is loaded with an important antioxidant, beta-carotene. Beta-carotene is one of the plant carotenoids converted to vitamin A in the body. In the conversion to vitamin A, beta carotene performs many important functions in overall health. Current studies link diets rich in foods with beta-carotene to reducing the risk of certain types of cancer and protection against heart disease. Chia seeds can be found at most health food stores.
Ingredients:
1 tablespoon chia seeds , ground (use a coffee or spice grinder)
1 cup whole wheat or whole grain flour
1/2 cup white unbleached flour (I used spelt flour)
2 teaspoons cinnamon
1/2 teaspoon nutmeg
2 teaspoons baking soda
1/2 teaspoon salt
1 can (16 ounces) organic pumpkin (make sure there is only pumpkin listed on the ingredient list)
2 eggs (I don't use eggs and make mine dairy free by using either cornstarch or flax seeds in water as my egg substitute)
1/4 cup high-quality extra-virgin olive oil
1 cup pure maple syrup or 1/2 cup agave nectar or a combination of the two
1 tablespoon vanilla
1/2 cup chopped walnuts or pecans , optional

Pre-heat oven to 350°.Mix dry ingredients together in a bowl. In a separate bowl, mix all wet ingredients.Fold the wet ingredients (fold in nuts now if you are using them) into the dry ingredients and spoon into paper-lined muffin or greased muffin tins. Bake for 25–30 minutes or until a toothpick inserted into the middle of a muffin comes out clean. Store completely cooled muffins in sealable plastic bags in the freezer.

Nutritional Info:
Servings Per Recipe: 12
Amount Per Serving
Calories: 227.7
Total Fat: 9.5 g
Cholesterol: 35.4 mg
Sodium: 322.3 mg
Total Carbs: 33.3 g
Dietary Fiber: 3.3 g
Protein: 3.9 g

Snowshoeing

I went snowshoeing yesterday with my husband and it was so beautiful and also great exercise. I was disappointed that I forgot my camera because it was such a pretty day with the snow falling lightly and the snow was hanging off the trees. My snowshoes are very similar to the ones in this picture. They are lightweight and easy to use. The following are tips from snowshoeing 101 if you decide to give it a try. It was my first time out and after reading these instructions..well, I could have used the instructions before I went because you should place your sneaker or hiking boot in the snowshoe and then adjust your straps so that your boot fits snuggly inside the bindings. Then when you get to the trail all you have to do is strap them on. We spent some time at the park doing some adjustments before we hit the trail. We had planned on doing an hour and we lost track of time going through the woods and the trails and before we knew it an hour and a half had passed.

Who Would Enjoy Snowshoeing:
The good news is that anyone who can walk can go snowshoeing. From young kids to senior citizens Depending on your age and weight range there will be a shoe that will fit your specific needs.

Why Snowshoe:
There are a number of reasons to enjoy the benefits of snowshoeing:

A fun, inexpensive and active way to visit the outdoors
Simple to learn and easy to access places with snow
Great cardiovascular exercise for adults and for kids
An entertaining social group activity

How To Snowshoe:
Nearly everyone is a little nervous or intimidated when trying out a new sport. Snowshoeing, however, is a sport that you can enjoy your first time out. Before you go on your first trip take a few minutes to become familiar with your snowshoes. The most important aspect is to become familiar with the binding.

For the For the ATB Binding (Hike models), Ultra Binding (Alpine, Guide), the Control Binding (Trek, Explore), and the Optima Bindings (Stride, Pace) - follow these simple steps to make sure you have the proper fit every time.

Put the ball of your foot over the top of the hinge, centered on the snowshoe. Your toes should hang over the front of the foot bed.
Tighten the front strap first, followed by the heel strap and finish by tightening the strap over your instep.
The straps don't need to be overly tight. Just make sure they are snug. Now you're ready for your first adventure.
For the Pilot Binding (optional on Alpine and Guide models) it's even easier!
Put the ball of your foot over the top of the hinge, centered on the snowshoe. Your toes should hang over the front of the foot bed.
Slide the heel device forward until the heel strap engages the heel of your boot or shoe.
Insert the ratchet straps into buckles and ratchet until snug.

Quinoa

Health Nuts (also from Yoga Journal Magazine)

Nut/Serving Size Almonds (1 oz/about 23)
Good Because: Loaded with calcium and antioxidants.
Who Knew? One serving has nearly half the recommended daily allowance of vitamin E and as much antioxidant power as a cup of green tea.



Nut/Serving Size Hazelnuts (1 oz/about 20)
Good Because: Rich in immunity-boosting antioxidants and heart-healthy monounsaturated fat.
Who Knew? Hazelnuts are also high in tryptophan, the amino acid that's the precursor to sleep-inducing serotonin and melatonin. Eating a few before bed might help you fall asleep.



Nut/Serving Size Pistachios (1 oz/about 45)
Good Because: Packed with the antioxidants lutein and beta carotene, which reduce cholesterol.
Who Knew? One study concluded that eating three servings a day could reduce the effects of physical and mental stress on blood pressure.



Nut/Serving Size Walnuts (1 oz/about 14)
Good Because:The most significant nut source of omega-3 fatty acids.
Who Knew? Omega-3s boost the immune system and promote heart health. A half serving contains a little more than the recommended daily value.



Nut/Serving Size Pecans (1 oz/about 20)
Good Because: Great source of fiber and antioxidants.
Who Knew? One serving has the same amount of fiber as a medium-size apple.

Insight

"As children, our lives should support balanced growth and development of the body and mind. As adults; protect our health and promote our ability to be productive in the world. And as seniors; help us maintain health and inspire a deeper quest for self-realization."

(I read this in Yoga Journal Magazine)

Almond Milk

Almond Milk
Makes 3 servings

1/2 cup almonds, skins removed and soaked overnight
3 cups water
1 tablespoon agave nectar or honey
Pinch salt
1 teaspoon flax oil

Place the nuts, water, sweetener, salt, and oil in a blender and blend until smooth.
If it's still chunky, either continue to blend or strain the liquid through cheesecloth, then serve.

*Almonds are a powerhouse of protein and are high in monounsaturated fat, they also contain some polyunsaturated fats. Other nutrients that they provide are fibre, Vitamin E, calcium, zinc, selenium, magnesium, manganese, potassium, phosphorous, iron and copper.

Here is another recipe that I found online. Both of these recipes are considered to be very "cleansing" for the body. It is also recommended that you peel the almonds after soaking them..only takes a few minutes.

Ingredients:

1 ½ cups of raw almonds
4 cups of filtered or spring water
3-5 dates (optional)

Directions:

1. Soak almonds in water for at least six hours.

2. Drain soaked almonds, and blend with 4 cups of fresh water until you get a milk-like consistency. Blend with dates if you like your milk with a hint of sweetness.

3. Strain once to remove almond granules.

The result is a delicious, creamy milk that's free of added oils, concentrated sugars, and synthetic nutrients. This all-natural almond milk keeps for 3-4 days in an air-tight jar in the refrigerator.

Tips For Getting Your 25 - 35 grams of Fiber Each Day

Foods with fiber will do wonders for your general health as well as your fat loss program.

In order to be able to consume 25-35 grams of fiber in your high fiber diet, try the following tips.

1. Drink at least 2 liters of water a day

2. Get rid of the refined grains in breads and breakfast cereals - the less processed the food, the better for you. Go for 100% wholegrain breads, flours and cereals.

3. Always eat breakfast within an hour of getting out of bed. A homemade muesli mix of dried fruits, nuts, whole oats and bran with low fat yogurt is ideal.

4. Add high fiber foods to your usual meals and snacks. Bran can be readily added to yogurt, chickpeas, lentils or kidney beans and will add more flavor to a casserole. I personally add ground chia seeds to some of my meals and at times just have a drink of water with the seeds in the drink. I have a previous posting on the benefits of chia seeds in the diet.

5. Eat fruit, raw nuts and vegetables throughout your day and between meals as snacks.

6. Get some regular exercise. Exercise strengthens your abs and gets your gut working.

If you find all of this a bit difficult all at once, consider a fiber supplement to get you going (in more ways than one!)...keeping in mind that it is better to get your fiber from your food.

Is A Fiber Supplement Enough?

Q: Do I have to get my fiber from food? Is taking a fiber supplement enough?

A: Supplements provide only a very restricted type of fiber. Eating a diet of high-fiber foods usually incorporates various kinds of fiber, and that's healthier. Fruits, vegetables, and oats have plenty of soluble fiber. Whole grains, bran, legumes, and many fruits and vegetables are full of insoluble fiber. Both soluble and insoluble fiber add bulk and softness to the stool. Insoluble fiber remains pretty much unchanged by the time it reaches the intestines, whereas soluble fiber acquires a soft, jelly-like texture. Both make stools easier to pass.

The First 10 Steps To Extreme Self Care

Changes

From "Real Living" Newsletter

It is the beginning of February and a short month ago was New Year's resolutions time. This is a good time to "check in" with your self. Are you still working towards your goals or did life get busy and you haven't thought about them in a few weeks? This is so common and even more common with overly strict diets.

The real secret to weight loss is not going on and off diet plans over and over. It is finding a way to make small changes that become a permanent way that you live. This doesn't mean you won't have set backs. They are part of the process. Here are some questions to ask to get you on the right track of behavior change.

Am I following a temporary plan or doing something I can live with long term?

Do I feel positive and empowered by the changes I'm making?

Am I following a plan that makes my weight jump up every time I go off of it?

Am I focusing on behaviors and habits or counting calories and following menu plans that I can't recreate on my own?

Crazy Sexy Cancer

How To Increase Your Steps

Goal: 10,000 steps per day on your pedometer
Walk to and from school, college or your place of work every day
Walk part of your journey each day
At break-times go for a walk
Go shopping (grocery stores, local shops or shopping malls all offer opportunities to walk more)
Walk the dog more often or offer to walk someone else's dog
Go for a nature walk
Walk to visit a family member or friend’s house
Walk up and down stairs more often
Check out local tourist sites, playgrounds, places of interest
Take a walk on the beach
Train for a local charity walk

Fast Food Nutrition

A Hindu Blessing

I recognize you are the temple in which my spirit and creative energy dwell. I have created you from my need to have my spirit manifested on earth so that I may have this time to learn and grow.I offer you this food so that you may continue to sustain my creative energy, my spirit, my soul.I offer this food to you with love,and a sincere desire for you to remain free from disease and disharmony.
I accept you as my own creation.
I need you.
I love you.

(found on www.care2.com)

Eyeballing It

It is not practical that everyone have a scale with them to keep their portions straight. When at home it may be necessary for a little while until you get used to what a portion actually is. Many people believe that they are eating one portion when in fact they could be eating 5 times as much as they should. Bagels, for instance, have grown so large that they can be 4 or 5 servings of grains and not one.
So..if you don't have easy access to a food scale, it's helpful to use everyday objects to visualize healthy portions. Lisa Young, Ph.D., R.D., author of "The Portion Teller Plan," offers the following visual cues.

1/2 cup pasta or rice = half a baseball
1 teaspoon oil = water-bottle cap
3 ounces meat, fish, or poultry = deck of cards
1 ounce bread = CD case
1 ounce hard cheese = 4 dice
1/4 cup nuts = golf ball
1 potato (white or sweet) = computer mouse
2 tablespoons salad dressing = shot glass

First Published: January/February 2008

Garden Salad with Yogurt Cheese

Making your own yogurt cheese is easier than you may think; all it takes is a little time. It will be ready in three hours, or you can make it before you go to bed and let it drain overnight. I have an earlier post on making "yochee". It is so simple and so good.
Ingredients:
7 ounces Greek yogurt (whole milk or 2 percent)
2 tablespoons olive oil
1 1/2 teaspoons red-wine vinegar
2 tablespoons chopped fresh mint
sea salt and ground pepper
3 radishes, halved and thinly sliced
2 plum tomatoes, halved and thickly sliced
1 Kirby cucumber, unpeeled, thinly sliced
4 cups chopped hearts of romaine lettuce or other greens
Whole-wheat pita bread (optional)
Directions
In a small sieve lined with a dampened paper towel(I like to use a coffee filter) and set over a bowl, drain the yogurt in the refrigerator until it is thick and has the consistency of soft cheese, about three hours.
To make the dressing, combine the oil, vinegar, mint, and salt and pepper in a small container with a tight-fitting lid. Refrigerate.
In a large container with a tight fitting lid, place radishes, tomatoes, and cucumber; over vegetables with waxed paper, and then place lettuce on top of them. Cover the container and refrigerate.
To serve, remove waxed paper, shake dressing to combine, and pour over salad. Add crumbled yogurt cheese; toss to combine. Serve with pita bread, if desired.
Helpful Hint
If you can't find Greek yogurt, substitute another yogurt or use a storebought yogurt cheese, feta, or a soft goat cheese. Keep the salad and dressing separate, and toss before serving.
Serves 2

Soothe Away Anxiety

I found this tip online while searching for different photos for my blog.I know that I read it before when I came upon an article to do with chakra clearing. Deep breathing is always helpful...to anyone for any reason.

Ever been so frazzled that you feel as if you’re “not in your own skin?” Here’s a quick and easy technique inspired by Chinese medicine that counteracts that unnerving vibe by reconnecting you with your breath. The simple technique below will instill a sense of calm and help you feel more present within your body.

Choose a comfortable place to sit, preferably away from other people. Sit up straight and keep feet flat on the floor. Imagine, and feel, your feet being rooted and connected to the earth.
Place your hand on your chest. Place your other hand on your belly just below your navel.
Begin taking slow, deep breaths; concentrate on your body expanding and contracting. Visualize your energy sinking lower and lower into your body. In doing so, you create more stability, becoming more centered and secure within yourself. Continue this breathing exercise for one to three minutes.

Fiber

Ask The Nutritionist: Fiber

Bliss

Judith Orloff, MD on NBC Today

Mind & Body

Pilates: Mind And Body

Relaxation & Detoxification

Add 1 cup of baking soda and 1 cup of epsom salts to your bath. This will relax you and also help to detoxify your body. Stay in for atleast 20 minutes any time you feel the need to relax. Epsom salts are very good for tired and sore muscles.

Rotessiere Chicken & Greens

For a quick lunch or supper I buy a rotessiere chicken and a large box of organic greens (variety). Fill your plate with the greens and top with sliced chicken, add cucumber, green onion or whatever veggies you have on hand. Top your salad with a dressing of equal parts balsamic vinegar and extra virgin olive oil. You can also pick from a variety of low fat dressings at your grocery store but I prefer the oil/vinegar mix that I make myself. We happen to be having this for supper at my house tonight. Not only is it easy and a great fast meal , it is also a meal that my entire family likes and it tastes great too. You can servce some crusty whole grain rolls to the side. I usually don't serve the same meal very often but have to admit that with this one we average once every two weeks and in the summer probably once a week (especially when it is too hot to have your oven going).

Eating Seasonally

As I mentioned before visiting a local farmer's market ranks up there as one of my favorite things to do. Buying locally and seasonally will actually save you money while supporting your own community. Here are some guidelines for buying seasonally from an article I found on the web (world's healthiest foods):
In spring, focus on tender, leafy vegetables that represent the fresh new growth of this season. The greening that occurs in springtime should be represented by greens on your plate, including Swiss chard, spinach, Romaine lettuce, fresh parsley, and basil.
In summer, stick with light, cooling foods in the tradition of traditional Chinese medicine. These foods include fruits like strawberries, apple, pear, and plum; vegetables like summer squash, broccoli, cauliflower, and corn; and spices and seasonings like peppermint and cilantro.
In fall, turn toward the more warming, autumn harvest foods, including carrot, sweet potato, onions, and garlic. Also emphasize the more warming spices and seasonings including ginger, peppercorns, and mustard seeds.
In winter, turn even more exclusively toward warming foods. Remember the principle that foods taking longer to grow are generally more warming than foods that grow quickly. All of the animal foods fall into the warming category including fish, chicken, beef, lamb, and venison. So do most of the root vegetables, including carrot, potato, onions and garlic. Eggs also fit in here, as do corn and nuts.

Yoga For Relaxation

Relaxation:Yoga For Relaxation

Healthier Lifestyle Tea

The phytonutrients found in green tea help combat free radicals and provide a wide variety of health protective benefits.

Prep and Cook Time: 5 minutes

Ingredients:
green tea
1 tsp lemon
Directions:
Prepare 1 cup of green tea and add lemon.

5 Minute Kale

and Cook Time: 15 minutes

Ingredients:
1 pound kale
Mediterranean Dressing
2 tsp lemon juice
1 medium clove garlic, pressed
1 TBs extra virgin olive oil
salt & black pepper to taste


Directions:

Chop garlic and let sit for 5 minutes to enhance its health-promoting properties.
Fill bottom of steamer with 2 inches of water and bring to boil.
While water is coming to a boil, slice kale leaves into 1/2-inch slices, and cut again crosswise. Cut stems into 1/4-inch slices. Let kale sit for at least 5 minutes to bring out its health-promoting properties.
When water comes to a boil add kale to steamer basket and cover. Steam for 5 minutes.
Transfer to a bowl and toss with Mediterranean Dressing ingredients. For the best flavor, toss with dressing while kale is still hot.
Serves 2

5-Minute Kale
240.38 grams
176.91 calories

Tomato & Basil Salad

The only change I made to this recipe was to use olive oil instead of canola oil in the dressing. I use extra virgin olive oil.

Salmon With Pesto

Pasta Fagioli Soup

I love pasta and bean soup. It is so easy to make and creates lots of leftovers for lunches and dinners. This is an affordable meal that takes very little time!

Ingredients
1 Tablespoon extra-virgin olive oil
1 medium onion, chopped
2 carrots, chopped
2 celery stalks, chopped
2 whole sprigs of fresh rosemary
2 whole sprigs of fresh thyme
1 whole sprig of fresh oregano
1 dried bay leaf
2 cloves garlic, minced
2 (15 ounce) cans of white beans
1 (15 ounce) can of tomato sauce
1 quart of chicken stock
1 1/2 cups whole wheat fusilli pasta

Heat oil in a deep cooking pan on medium heat. Cook onions, chopped vegetables, garlic, and fresh herbs until soft. Add beans, tomato sauce and stock and raise the heat to high until boiling. Add pasta, reduce heat to simmer, stirring occasionally until pasta is cooked. Remove herb stems. Serve!

Fiber In Our Diets

Benefits of Tea

Tea contains caffeine and L-Theanine along with the antioxidant EGCG. Together, they work in harmony to help stimulate your metabolism, reduce cravings for sweets, lower cholesterol and increase insulin effectiveness. Tea also helps to activate thermogenesis, which helps the body convert fat into energy.

Drinking tea is not a quick weight loss gimmick. Along with drinking tea throughout the day, you must learn portion control, reduce the amount of sweets you eat, limit your fat intake and try to add a moderate amount of exercise into your normal routine.

I drink a lot of herbal teas and most of these do not contain caffeine so you can safely drink them in the evening as well. There are so many to pick from...the list is endless. I personally drink a lot of different green teas(regular, mint, ginger etc) and most recently pomegranate and blueberry.

Emotional Wellness

Mothering Myself

I just finished reading "Women's Bodies, Women's Health" by Dr. Christiane Northrup and I thought I would share this poem. It really moved me...to tears actually..especially at the end. You may wonder what any of this has to do with nutrition - it doesn't really but it has to do with health - mind, body and spirit and they all play a major role in our health.

Mothering Myself

In a society preoccupied with how best to raise a child

I'm finding a need to mesh what's best for my children with what's necessary for a well balanced mother.

I'm recognizing that ceaseless giving translates into giving myself away.

And, when you give yourself away, you're not a healthy mother and you're not a healthy self.

So, now I'm learning to be a woman first and a mother second.

I'm learning to just experience my own emotions

Without robbing my children of their individual dignity by feeling their emotions too.

I'm learning that a healthy child will have his own set of emotions

and characteristics that are his alone.

And, very different from mine.

I'm learning the importance of honest exchanges of feelings because pretenses don't fool children, they know their mother better than she knows herself.

I'm learning that no one overcomes her past unless she confronts it.

Otherwise her children will absorb exactly what she's attempting to overcome.

I'm learning that words of wisdom fall on deaf ears if my actions contradict my deeds.

Children tend to be better impersonators that listeners.

I'm learning that life is meant to be filled with as much sadness and pain as happiness and pleasure.

And allowing ourselves to feel everything that life has to offer is an indicator of fulfillment.

I'm learning that fulfillment can't be attained through giving myself away

But, through giving to myself and sharing with others,

I'm learning that the best way to teach my children to live a fulfilling life is not by sacrificing my life.

It's through living a fulfilling life myself.

I'm trying to teach my children that I have a lot to learn

Because I'm learning that letting go of them

Is the best way of holding on.

Working With What You've Got

Excerpt from "Simple Abundance" for January 25th

If your every day life seems poor, don't blame it, blame yourself; admit to yourself that you are not enough of a poet to call forth its riches; because for the creator there is no poverty and no poor indifferent place.

Rainer Maria Rilke

Up until now many of us have secretly believed that we had to wait until things calmed down a bit before we started to get our acts together. Tomorrow we'll begin discovering authentic pleasures. Tomorrow we'll treat ourselves better. Tomorrow we'll take the time to enjoy ouselves , tomorrow when everything calms down. This I can report from the front lines; life never calms down long enough for us to wait until tomorrow to start living the lives we deserve. Life is always movement, always change, always unforseen cirumstances. There will always be something trying to grab your attention; the phone call, the child, the fax, the car breaking down, the cheque that never arrives in the mail. Let's just acknowledge that as far as real life is concerned, we are only one step away from dealing with dysfunction.

So what are we going to do about it? We can stop waiting for life to become perfect and start working with what we've got to make it as satisfying as we can. We can accept, bless, give thanks, and get going. Today, we can begin to call forth the riches from our everyday life. Today we can move from lack of abundance. Procrastination has robbed us of too many precious opportunities. Call a friend for lunch, begin to read or even write that novel, organize your papers, try a new recipe for dinner, smile at everyone you meet, sit and dream before a blazing fire, pick up your needlepoint again, act as if you're grateful to be alive, scatter joy. Think of one thing that would give you a genuine moment of pleasure today and do it. Great! The first steps in the journey are always the most difficult to take. "Life begets life. Energy creates energy", the famous French actress Sarah Bernhardt reminds us. "It is by spending oneself that we become rich."

Wearing A Pedometer

Breath of Life Breathing

Fit For Life Episode

Portion Sizes

Craving Something Sweet?

If you’re craving something sweet: Cottage cheese with diced fruit will satisfy your sweet tooth. Choose low-fat cottage cheese and mix in pineapples, blueberries, strawberries, apples or whatever fruit you have on hand. Add a little sweetener and a handful of slivered almonds and you’ll have a delicious snack that won’t hurt your waistline.Apples with almond butter - cut up an apple and spread almond butter on the pieces for a satisfying snack. Be sure to limit the amount of almond butter you put on your apple to roughly a tablespoon because the calories do add up.

Start The Day With A Healthy Breakfast

Just click on the link to watch the video:
http://www.sutterhealth.org/video/?file=yourhealth/may2005/YourHealthMay2005-3.wmv&title=Sutter%20Health%20Presents%20Your%20Health&type=stream

What Is Fiber And Where Do We Find It?

We may joke about fiber, but many of us aren't sure exactly what it is or how to be certain we're getting enough of it. Fiber is the indigestible portion of plant foods, most of which passes through our system unchanged. Since we lack the enzymes to digest fiber, we can't absorb any calories from it. But we can reap a multitude of health benefits.
There are two types of fiber: water-insoluble and water-soluble. The former, found in wheat bran and the skins of some fruits and vegetables, exits the body basically unchanged. It provides bulk and helps regulate the bowels. Water-soluble fiber is found in oats, beans, lentils, barley and most fruits and vegetables. This type of fiber absorbs water in the digestive tract, which is what helps you feel full and slows your digestion (everydayhealth.com)

Best Secret

An Alternative To Pasta or Rice

Using a food processor fitted with the medium-sized shredder blade, shred cauliflower (it will resemble rice). Place in a microwave-safe container (do not add water), cover loosely and microwave on HIGH for 3 to 4 minutes or until cauliflower is tender. Set aside. This can be used in place of pasta or rice. I tried it the other night and I liked it.

A Very General Guide To Follow

Breakfast: 400 to 600 calories
Morning snack: 100 to 200 calories
Lunch: 400 to 600 calories
Afternoon snack: 100 to 200 calories
Dinner: 350 to 550 calories
Evening snack: 50 to 150 calories