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.