Herb Brined-Roasted Turkey

Herb Brined-Roasted Turkey

This deliciously moist roasted turkey is surprising in its ease of preparation. Exactly what you remember from Thanksgiving dinners of the past, but only better. While you can prepare this turkey recipe without the brining step, I highly recommend you give it a try as this process produces wonderfully moist, succulent meat.

Ingredients

1 (14- to 15- pound) turkey
Salt
1 tsp thyme, chopped
1 tsp sage, chopped
1 tsp rosemary
2 carrots, roughly chopped
2 stalks celery, roughly chopped
2 yellow onions, roughly chopped
2 cups gluten-free chicken broth
1/2 cup white wine 4 tablespoons
(1/2 stick) butter, melted
Pepper to taste

Method

Brine the turkey overnight (at least 12 hours) by submerging it completely in a salt water solution made from a ratio of 1/2 cup salt to one gallon water. (Alternately, you may brine the turkey for 4 hours using a ratio of 1 cup salt to one gallon water). Rinse the turkey well and pat it dry.

Preheat oven to 350°F.

Mix thyme, carrots, celery and onions together in a small bowl. Stuff turkey cavity with the vegetable mixture and scatter any remaining vegetables around the bottom of a roasting pan. Pour broth and wine over vegetables in pan.

Arrange a rack over the vegetables in the pan and arrange the turkey on top of it, breast side down. (You may use either a flat rack or a V-rack). Brush half of the melted butter all over the turkey, then season with pepper. Reserve remaining butter for later use.

Roast turkey for two hours, breast side down, basting once. Remove from oven and turn turkey breast side up, being careful not to pierce the skin. Brush turkey with the remaining butter and season again with pepper.

Return turkey to oven and continue roasting until a thermometer inserted in the thickest part of the thigh reaches 165°F, about 2 hours more.

Set turkey aside to let rest for 30 minutes, then carve and serve, drizzled with the pan drippings.

Tabbouleh Salad

If you're looking for low-cost ways to add fiber and protein to your diet, bulgur may be your answer. Bulgur is a derivative of wheat, but undergoes minimal processing so it still retains its nutritional value and is considered to be a form of whole wheat. It's a staple in the healthy Mediterranean diet. Enjoy the taste of this healthy whole grain Tabbouleh salad!



Ingredients

1/2 cup bulgur wheat

1 cup hot water

1/2 cup chopped parsley

1/4 cup chopped fresh peppermint, optional

1 medium tomato, diced

1/4 cup diced scallions

1/4 cup chopped red onions

1/4 cup chopped cucumbers

3 tablespoons extra virgin olive oil

4 tablespoons fresh lemon juice

1/2 teaspoon sea salt

1/2 teaspoon freshly ground black pepper



Instructions

1. Place bulgur in a small bowl, add hot water, cover and let soak for 20 minutes.2. Combine bulgur with remaining ingredients and mix well.



Serving Information

Makes 4 (1/2-cup) servings, each containing approximately:

75 cals, 8 g carbs, 4 g fat, 0 mg. cholesterol, 2 g protein, 126 mg. sodium, 2 g fiber

Slow Cooker Chinese BBQ Pork Loin

In this wonderfully flavored set and forget recipe for BBQ pork loin, the pork is cooked in the slow cooker for an extra tender, juicy, and stress-free meal. Serve with brown rice and a steamed or stir-fried medley of bell peppers, carrots, snow peas, and broccoli.

Ingredients
1/4 cup low-sodium soy sauce
1/4 cup hoisin sauce
3 tablespoons ketchup
3 tablespoons honey
2 teaspoons bottled minced garlic
2 teaspoons grated peeled fresh ginger
1/2 cup coarsely chopped red onions
1 teaspoon dark sesame oil
1/2 teaspoon five-spice powder
3 lbs pork loin
1/2 cup fat-free, less-sodium chicken broth

Preparation

Combine first 8 ingredients in a small bowl, stirring well with a whisk. Place in a large zip-top plastic bag. Add pork to bag; seal. Marinate in refrigerator at least 2 hours, turning occasionally.

Place pork and marinade in an electric slow cooker. Cover and cook on low for 8 hours.

Remove pork from slow cooker using a slotted spoon; place on a cutting board or work surface. Cover with aluminum foil; keep warm.

Add broth to sauce in slow cooker. Cover and cook on low for 30 minutes or until sauce thickens. Shred pork with 2 forks; serve with sauce.

Nutritional Information
Cal 227, Fat 10g, Protein 22g, Carbs 13g, Fiber:.5g, Cholesterol 73mg, Iron 2mg, Sodium 561mg, Calcium 30mg

10 Benefits of Drinking Green Tea

There has been much talk recently about the health benefits of green tea.

Please do not confuse green tea with black tea which everyone drinks daily.

Medical research suggests that green tea can decrease your risk of certain cancers and aid in weight loss by stimulating fat burning mechanisms. The antioxidants in green tea, primarily polyphenols called EGCG, are thought to be responsible for the unique health benefits of green tea. Drinking fresh loose leaf green tea not only tastes great, but is a great regular addition to a healthy diet and lifestyle.

Ancient Chinese people knew the benefits of green tea for health. They have always used it for medical purposes. However, in Ancient China, it was used especially against the headaches and depression. Green tea has a great importance in China history. It is produced from the leaves of Camellia Sinensis by some special processes. Unlike black tea, it has little amount of caffeine which causes to insomnia, nausea and frequent urination.

This is the list of benefits of green tea which I’ve found.

1.It is used to treat multiple sclerosis.
2.It is used for treatment and prevention of cancer.
3.It is used to stop Alzheimer’s and Parkinson’s diseases.
4.It is used to raise the metabolism and increase fat oxidation.
5.It reduces the risk of heart diseases and heart attacks by reducing the risk of trombosis.
6.It reduces the risk of esophageal cancer.
7.Drinking green tea inhibits the growth of certain cancer cells, reduces the level of cholesterol in blood, improves the ratio of good cholesterol to bad cholesterol.
8.It is used to treat rheumatoid arthritis and cardiovascular diseases
9.It is used to treat impaired immune function. .
10.Some researches show that, drinking green tea regularly may help prevent tooth decay by killing the bacteria which causes the dental plaque.

Chicken Stuffed with Feta and a Lebanese Tabbouleh Salad

Chicken Stuffed with Feta Cheese

Ingredients
4 4-ounce chicken breasts, skinned and defatted
4 ounces feta cheese
4 teaspoons chopped fresh basil
1/4 teaspoon sea salt
1/4 teaspoon freshly ground black pepper
1 teaspoon canola oil

Instructions

1. Preheat oven to 400°. Lightly spray a baking pan with canola oil.
2. Cut a pocket in chicken breast by slicing horizontally 3/4ths of the way through. Stuff with a 1 ounce feta cheese and 1 teaspoon basil. Close incision with toothpick. Season with salt and pepper.
3. Heat canola oil in pan and sear chicken breasts for 1 minute on each side and place in oven for 15 to 20 minutes.

Makes 4 servings, each containing approximately:

225 cal, 1 g. carbs , 10 g. fat, 98 mg. cholesterol , 30 g. protein, 479 mg. sodium, 1 g. fiber

Tabbouleh Salad

Ingredients
1/2 cup bulgur wheat
1 cup hot water
1/2 cup chopped parsley
1/4 cup chopped fresh peppermint, optional
1 medium tomato, diced
1/4 cup diced scallions
1/4 cup chopped red onions
1/4 cup chopped cucumbers
2 tablespoons extra virgin olive oil
3 tablespoons fresh lemon juice
1/2 teaspoon sea salt
1/2 teaspoon freshly ground black pepper

Instructions

1. Place bulgur in a small bowl, add hot water, cover and let soak for 20 minutes.
2. Combine bulgur with remaining ingredients and mix well.

Makes 4 (1/2-cup) servings, each containing approximately:
75 cal, 8 g. carbs, 4 g. fat, 0 mg. cholesterol, 2 g. protein, 126 mg. sodium, 2 g. fiber

Water filters protect your health!

Water filters protect your health!

Pure water may be more important to your health than you realize at the moment! How crucial is it to our overall health anyway?

A home water filter system might help you much more than you've ever considered.

This could be a critical health tip for your entire future!

After all, the human body is made up of 60-70 percent water! What kind of water are we drinking? The life of the body is in the blood - and it's mostly water!

In some countries, the water supply is so contaminated that many people live only a portion of the length of their lives. They die of water-carried germs and parasites. Filters can help us to have much better health. If you want optimum health, consider providing clean water for yourself and your family. The quality of the water we drink is of extreme importance!

Want to know the secret of really living?

You've got a wide selection when it comes to these efficient filters! You can set one up in the kitchen only. You can get them for your entire home. The shower can have its own system. If you like, you can get a portable one.

Where can you install them? Here are some places to put them in your home or office:

They can fit under counters.

You can install them on faucets and taps.

So consider providing your own home with a water filter system.

Bring pure water into your home - like it was originally designed to be!
Do you really want to trust your city's water purification system? How old is it anyway? How many industrial wastes and agricultural polutants are you and your family drinking today?

Wouldn't it be nice not to have to wonder about the purity of your water supply?

How Much Water do You Need to Drink?

A good estimate is to take your body weight in pounds and divide that number in half. That gives you the number of ounces of water per day that you need to drink. For example, if you weigh 160 pounds, you should drink at least 80 ounces of water per day. If you exercise you should drink another eight ounce glass of water for every 20 minutes you are active. If you drink alcohol, you should drink at least an equal amount of water. When you are traveling on an airplane, it is good to drink eight ounces of water for every hour you are on board the plane. If you live in an arid climate, you should add another two servings per day. As you can see, your daily need for water can add up to quite a lot.

Twenty percent of your water need will come from the foods you eat. The rest of your water need should come from the beverages you drink. Water is the best choice. Sodas have a lot of sugar in them, so if you drink sodas, you may take in more calories than you need. Herbal teas that aren't diuretic are fine. Sports drinks contain electrolytes and may be beneficial, just look out for added sugar and calories that you don't need. Juices are good because they have vitamins and nutrients.

Caffeinated beverages will also add to your daily water need. Even though caffeine is a diuretic, if you regularly consume caffeine, your body will regulate itself to that diuretic effect.

Drink Enough Water

It may be difficult to drink enough water on a busy day. Be sure you have water handy at all times by keeping a bottle for water with you when you are working, traveling, or exercising. If you get bored with plain water, add a bit of lemon or lime for a touch of flavor. There are some brands of flavored water available, but watch for extra calories.

Do something very special for your family's health! Increase your wellness by protecting the source of life.

Pistachios, The Healthy Nut!

The Snack That Loves You Back

I love pistachios. Want to reduce your risk of heart disease? Eat pistachios! There is growing evidence that shows a diet that includes tree nuts, such as pistachios, is associated with a reduced risk of heart disease.

Want some proof?
In a 2006 study, after just three weeks on a diet that included pistachios, significant decreases were seen in total cholesterol, LDL (bad fat) and increases were seen in HDL (good fat).1

In a similar study in 2007, researchers found that in people with moderately high cholesterol, eating two to three ounces of pistachios daily over a four-week period improved their blood cholesterol levels, potentially leading to a reduced risk of heart disease.2

A is for Arginine!
Did you know that crunchy, delicious pistachios are rich in the nutrients like arginine that are thought to reduce hardening of the arteries? Arginine is beneficial because it helps make nitric oxidein the blood, and nitric oxidecan prevent build-up along your arterial walls.3 All that is a fancy way of saying pistachios can help you keep your heart clean and clear and ready for action.

Phyto-what?
Everybody’s talking about cholesterol. Well, pistachios can help you with that, too. Thanks to something called phytosterols (which pistachios have in spades)4, pistachios can actually lower your absorption of dietary cholesterol from other foods.5 That means pistachios are looking out for you and helping to keep your cholesterol at bay.

Good Fats
We all need some fat in our diet. Fat adds flavor and helps us feel full longer. The trick is to choose foods that contain good fats (unsaturated) as opposed to bad fats (saturated). Pistachios are a great choice of snack because they contain almost 90% unsaturated fat, i.e. the good stuff. By replacing the saturated fatin your diet with mono and polyunsaturated fats, you may reduce your blood cholesterol levels and lower your risk of heart disease.6 So the next time you consider ordering french fries, choose a healthier, crunchier snack of pistachios instead.

The Cholesterol Police
Oxidation is a natural body process that can lead to cell damage. Like mini policemen, antioxidants can stop those chain reactions and prevent the damage. Pistachios contain high levels of the antioxidants lutein, beta-carotene, and gamma-tocopherol, which can help reduce your cholesterol. In a study where people with high cholesterol added different amounts of pistachios to their diet, those who ate the most pistachios showed an almost 12% decrease in cholesterol, and, notably, a possible reduction of oxidized LDL (bad fat).7

9 Pistachio Facts:

Green With Envy
Per serving, pistachios have more antioxidants than green tea. That should make tea green with envy.

Power of 10
Pistachios contain more than 10 different antioxidants each of which may offer unique health benefits to stave off chronic diseases.

The Skinny on Fat
An appetite suppressing compound called oleoylethanolamide was recently discovered in monounsaturated FAT (of all places!). Fifty-five percent of the fat in pistachios is monounsaturated fat.

Trans-Fat Free
As of 2006, food manufacturers are required to list trans fat on the nutrition label. Because oils are not used during roasting, pistachios are naturally trans fat-free.

Pistachios Help Fight Cholesterol
Pistachios are a "hearty" snack offering more cholesterol fighting phytosterols than any other nut..

Pistachios = Potassium Power
Pistachios have more potassium than any other nut. Did you know a serving of pistachios has more potassium than half of a large banana? That's pretty powerful.

Going Green
The green color in pistachios comes from a compound called lutein which helps to prevent the most common form of blindness in older adults.

Full of Fiber
A serving of pistachios has 3 grams of fiber, That's more than most other snack nuts and more than many types of whole fruit. Reccomended Daily Allowance of fiber is 20-25 grams.

Nuts Over Fiber
You would have to eat three plums to get the same amount of fiber found in one serving of pistachios.


1.Kocyigit, A., Koylu, A. A., & Keles, H. (2006). Effects of pistachio nuts consumption on plasma lipid profile and oxidative status in healthy volunteers. Nutr Metab Cardiovasc Dis, 16(3), 202-209.↑

2.Sheridan, M. J., Cooper, J. N. (2007). Pistachio nut consumption and serum lipid levels. J Am Coll Nutr, 26(2), 141-148 (2007).↑

3.Hu, F. B. (2003). Plant-based foods and prevention of cardiovascular disease: an overview. Am J Clin Nutr, 78(3), 544S-551.↑

4.Phillips, K. M., Ruggio, D. M., & Ashraf-Khorassani, M. (2005). Phytosterol composition of nuts and seeds commonly consumed in the United States. J Agric Food Chem, 53(24), 9436-9445.↑

5.Ostlund, R. E., Jr., Racette, S. B., & Stenson, W. F. (2002). Effects of trace components of dietary fat on cholesterol metabolism: phytosterols, oxysterols, and squalene. Nutr Rev, 60(11), 349-359.↑

6.Institute of Medicine. (2002). Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. Washington, DC: National Academy Press.↑

7.Kay, C. D., Gebauer, S. K., West, S. G., Kris-Etherton, P. M. (2007). Pistachios reduce serum oxidized LDL and increase serum antioxidant levels. Penn State University. Presented at the Experimental Biology Conference, April 2007 in Washington, DC.↑

Lemon Raspberry Cookies

These cookies are really good and could be addictive. But with only 60 calories, heck, you can indulge and not feel too guilty! Let me know your thoughts!

Lemon Raspberry Cookies

Ingredients

¾ cup butter, set at room temperature
1 cup evaporated raw cane sugar
1 large egg
3 large egg whites
¼ cup lemon fresh squeezed lemon juice
1 tsp zest of lemon
3 ½ cups unbleached flour
1 ½ tsp baking powder
1/3 cup white chocolate chips
½ cup fresh raspberries

Preheat oven to 350 degrees

Cream together the butter and sugar. Add eggs in stages. Mix in the lemon juice and zest. Combine the flour and baking soda, then add to the butter and egg mixture and mix until completely mixed together. Mix in white chocolate chips. Fold in the raspberries.

Portion the cookie dough on a sheet pan covered w/ a silpat or parchment paper. I use a 1 oz scoop, but you can use measuring tablespoon if you don’t have a scoop.

Bake 10 minutes, rotate pan and cook an additional 9-10 min until bottoms are golden.

60 cal, 1 g protein, 3 g Total Fat, 8 g carb, 10 mg cholesterol, 55 mg sodium

Chicken Pho

This Vietnamese chicken and rice noodle soup is packed with flavor, a meal-in-a-bowl guaranteed to satisfy the heartiest of appetites. This dish is easy to prepare, and a favorite in our house.

Ingredients

2 whole star anise
1 cinnamon stick
3 whole cloves
1/2 medium yellow onion
1 1/2 ounces fresh ginger root
6 cups low sodium chicken broth
1 1/2 tablespoons fish sauce
1 1/4 teaspoons sea salt
3 pounds chicken thighs
2 tsp hot chili pepper sauce(Sriracha)
3 cups cooked rice noodles
1 pound fresh bean sprouts
1/2 cup thinly sliced scallions
3/4 cup thinly sliced red onions
12 sprigs fresh basil
12 sprigs fresh cilantro
1 lime, cut into 6 wedges

Instructions

1. Preheat broiler.

2. Cut ends off onion, cut in half and peel outer layers off. Place onion halves on a sheet tray. Slice ginger root in half lengthwise and place on sheet tray with onions. Place under broiler until charred around the edges. Cool slightly and rough chop.

3. In a large stock pot, place spices, chopped onions and ginger, chicken broth, fish sauce, salt, chicken thighs and hot pepper sauce. Bring to a simmer and cook for 2 hours. Remove the chicken thighs and allow to cool. Strain the broth through a fine sieve, reserving the broth. Discard spices. Pull chicken from bone and shred meat.

4. Steam bean sprouts for about 3 minutes over the chicken broth.

5. Place 1/2 cup cooked rice noodles in a bowl. Top with 1 cup of the chicken broth, 1/2 cup of shredded chicken and 1/3 cup bean sprouts. Garnish each bowl with 1 tablespoon scallions, 2 tablespoons sliced red onions, 2 sprigs of basil, 2 sprigs of cilantro and 1 lime wedge.

Serving Information
Makes 6 servings, each containing approximately:
365 cal, 40 g carb, 10 g fa,t 85 mg. cholesterol, 31 g protein, 691 mg. sodium, 6 g fiber

Coenzyme Q10~The Disease Fighter Supplement

Many people ask why one needs to take vitamins or minerals in dosages exceeding the recommended daily allowances? Among the reasons are depleted soil, low-nutrient crops, food processing and the use of pesticides and herbicides on our crops. Others include stress, special circumstances like pregnancy, and that we use nutrients for therapy, not just to avoid deficiency diseases. Many life situations also require extra nutrition, including:

· Babies, children, the elderly and athletes.

· Anyone who is ill, particularly those with a chronic illness.

· Pregnant women, and even more so, lactating mothers.

· Anyone who is taking certain medical drugs such as blood pressure pills, anti-depressants or birth control pills, for example.

· Anyone who eats refined foods or chemical additives.

· Those who eat in a hurry, eat in their cars or have other eating habits that impair the absorption of nutrients.

· Anyone using over-the-counter drugs that affect the stomach such as non-steroidal anti-inflammatory drugs (Aleve, Motrin, Tylenol, Excedrin, etc).

Add up the numbers in these groups and you have most of the population! Yet few health professionals are taught that almost everyone has special nutritional needs that require extra nutrients beyond that which is available from only the highest quality food, eaten in a slow, peaceful manner.

Over the course of the next several months we will be covering nutritional supplements and their benefits. Today we will cover Coenzyme Q10.

Coenzyme Q10 (CoQ10) is a naturally-occurring compound found in every cell of the body. It's used to produce energy for cell growth and maintenance, and functions as an antioxidant. CoQ10 in pill form has been approved for heart failure treatment in Japan since 1974. In the United States, it's approved as a dietary supplement. The pills are also sometimes called Q10, vitamin Q10, ubiquinone or ubidecarenone.

Coenzyme Q10 is a disease-fighting antioxidant and has been used in the treatment of neurological diseases and may (studies are still preliminary) be beneficial in cancer, heart disease, high blood pressure and migraine headache treatment.

Cancer
In 1961, scientists noticed that people with cancer (such as lymphoma, lung cancer, prostate cancer and colon cancer) had little CoQ10 in their blood. The CoQ10 may help the immune system and may keep anti-tumor drugs from hurting the heart. While the National Institutes of Health and the National Cancer Institute rate the strength of evidence for CoQ10 and cancer benefits as weak, researchers continue to look for affirming indications. In three studies of women with breast cancer, women across the board showed improvement when given supplements. More research is needed in terms of all cancers—particularly ones that inflict men.

Cardiovascular conditions
After more than 20 years of research, experts still disagree about the benefits of CoQ10 for people with heart failure. Studies show that it has little or no effect in treating heart failure or angina and it's not recommended for people with these health problems. However, studies do show that CoQ10 can help lower blood pressure. A 2001 study examined 83 people with high blood pressure. They took either 60 mg of CoQ10 or a placebo pill and those who took the supplement saw an 18-point (18 mm Hg) reduction in systolic blood pressure (the higher number). Those on the placebo only saw a two-point reduction. Low blood levels of CoQ10 have been found in people with hypertension, although it is unclear if the two are inversely related.

Migraine prevention
In 2004, Swiss researchers reported that Coenzyme Q10 proved to have a significant effect in reducing migraine occurrences. They theorized that migraines may be caused by a decrease in mitochondrial energy, and that CoQ10 gives energy to boost the brain. In their three-month study of 42 patients (some taking CoQ10 and others taking a placebo), about 48 percent of those taking CoQ10 had a 50 percent response rate. The number of migraine attacks per month was reduced in the treatment group from 4.4 to 3.2.

Other preliminary studies have found the CoQ10 could be useful in treating muscular dystrophy, periodontal disease and speeding recovery from exercise.

Suggested intake: Small amounts of CoQ10 are already naturally present in a variety of foods, but levels are particularly high in organ meats (such as heart, liver and kidney), as well as beef, soy oil, sardines, mackerel and peanuts.

There have been no reports of negative side effects of coenzyme Q10 supplementation at doses as high as 1200 mg per day (up to 16 months) and 600 mg per day (up to 30 months). As such, 1,200 mg per day has been recently identified as the observed safe level (OSL) for coenzyme Q10. If you do add a supplement to your diet, says Marissa Lippert, RD and author of The Cheater's Diet, reach for a reputable brand (such as Nature's Bounty or Centrum) and, of course, talk to your doctor before taking anything.

Associated risks/scrutiny: Not many serious risks have been reported. Mild side effects include rashes, nausea, upper abdominal pain, dizziness, loss of appetite sensitivity to light, irritability, headache, heartburn and fatigue.

"Individuals with sensitive blood sugar levels and those with low blood pressure, be advised that CoQ10 can lower both of these levels," Lippert warns. In those cases, she says supplementation should be carefully monitored or foregone. Supplements may interact with certain medications (particularly blood thinners) and Statin drugs may inhibit synthesis of CoQ10.

Taking 100 mg a day or more of CoQ10 has caused mild insomnia in some people. And research has detected elevated levels of liver enzymes in people taking doses of 300 mg per day for long periods of time.

While CoQ10 is sometimes used to help speed recovery from exercise, there is little evidence that it improves athletic performance in healthy individuals. At least seven tests have examined the effects of coenzyme Q10 supplements (in doses of 100-150 mg per day for three to eight weeks) on physical performance in trained and untrained men. Most found no significant differences between groups taking the supplements and those taking placebos when it came to aerobic exercise performance.

Good Old Chicken and Dumplings

Many Traditional recipes call for shortening, which adds trans-fat, which can negativley impact health and add unwanted calories. We omitted the shortening and added additional buttermilk, which not olny keeps the dumplings moist, but increases calcium intake.

The classic comfort food made healthy. Seve it with a green salad and you can keep this meal under 500 cal.

Chicken and Dumplings

Ingredients

1 1/2 lb chicken breast, cut into 1 in bit size pieces
2/3 cup all purpose flour
2 TBS canola oil
2 large carrots, diced
4 stalks of celery, diced
1 large onion, diced
1 TBS poultry seasoning
1/2 tsp salt
1/2 tsp fresh ground pepper
1 qt low sodium chicken stock
1 cup water
1 1/2 cup frozen peas, thawed

Dumplings

1 cup whole wheat flour
1/2 cup all purpose flour
1 tsp poultry seasoning
1/2 tsp baking soda
1/2 tsp salt
3/4 cup buttermilk


Toss chicken in 2/3 cup all-purpose flour until completely coated. Heat 1 TBS oil in Dutch oven over med. high heat. Remove chicken and set aside remaining flour, and add chicken to the pot and cook, stirring occasionally, until lightly browned, about 3-5 min. Remove chicken to a paper towel covered plate.

Reduce heat to medium, and as remaining oil to pan. Stir in carrots, celery, onion, 1 TBS poultry seasoning, salt and pepper. Cover and cook, stirring occasionally, until vegetables are softened and the bottom of the pot is dark brown, about 5-7 min. Sprinkle the reserved flour over vegetables and stir to coat. Stir in broth, water, peas and chicken, and bring to a simmer, stirring often.

To Prepare dumplings:

Stir together whole wheat flour, 1/2 cup all purpose flour, 1 tsp poultry seasoning, baking soda, and salt in a medium bowl. Stir in buttermilk.

Drop in the dough, forming 1 TBS balls, 1 at a time, over the simmering chicken stew making about 18 dumplings. Adjust heat to maintain a gentle simmer, cover and cook until the dumplings are puffed, the vegetables are tender and the chicken is cooked through, about 15 min.

Makes 6 servings 1 1/3 cup stew and 3 dumplings.

463 cal, 15 g fat, 91 mg cholesterol, 45 g carbs, 34 g protein, 6 g fiber, 629 mg sodium

7 Easy Weight Loss Tips

The one thing about weight loss that people tend to overlook is that weight loss is all about being healthy rather than being just thin. When you focus too much on getting thin when trying to lose weight, it is highly likely that you will eventually become frustrated when you do not see dramatic visible results. When this happens, your frustration may lead you to quit your weight loss regimen.

If you are thinking of going through a weight loss plan, you have to take it really seriously, whatever plan it is that you choose. Weight loss does not have to be difficult for it to be serious. Consistency is what makes weight loss successful, and there are easy weight loss tips that can help you shed the pounds if you do them seriously. And that means doing them consistently.


Here are seven tips that will aid you in losing weight.

1. Exercise. It goes without saying that if you want to lose weight, you have to develop an exercise regimen and stick closely with it. Doing exercise helps your weight loss goals in two ways. First, it burns off the stored energy in your body in the form of fat. Second, it boosts your metabolism, making your body consume the food you eat more efficiently.

2. Eat right. Contrary to what some weight loss fads preach, eating is an essential part of the weight loss process. The key thing to making your eating habits help you lose weight is eating the right kind of foods. The kind of food you eat depends on the kind of weight loss regimen that you are following, but in general, you should eat plenty of fruits and vegetables, at least five servings per day. As much as possible, eat only fresh and unprocessed foods. Also, while you should be watching the serving portions you are consuming, you should never skip meals. Avoid trans-fat and other unhealthy forms of fat.

3. Limit structures. It is important that you watch what you eat when you are trying to lose weight, but try not to be overly strict about what you eat. Weight loss should not be synonymous with deprivation. If you like to eat chocolates or ice cream, go ahead and have some when you want it. Just eat less of it than what you normally do. Depriving yourself of such will only result in binge eating later on.

4. Self-awareness. Being aware of the steps you are taking on the path of weight loss helps a lot in keeping on track and checking for possible improvements on your regimen. Keep a food and exercise journal to record your progress. Make note of the exercise routine you kept for the day and how many repetitions you made of each exercise. Also take note of what you ate, how much of it and what it made you feel. Look back on what you have written from time to time to check if you have made any progress.

5. Small steps. Adjusting to your weight loss plan may take a while, and you should let your body adjust to it gradually. You are more likely to get results that way. If you make the sudden leap towards weight loss, chances are that you will crash from it eventually.

6. Get help. As you go along your plan to lose weight, there will be times that the regimen may be too difficult for you and the temptation to slack down on your exercise and diet routine may be too great. If you give in to the difficulty and the temptation, you will end up forgetting about the routine completely. Get someone to act as your support. Having someone supporting you through your weight loss plan will help you be on track and dedicated to your regimen.

7. Health, not size. Always remember that the focus of weight loss is keeping healthy. It is not really about reducing the size of clothes that you are wearing. Being healthy is the ultimate prize of weight loss; reducing clothes size is just a nice side benefit.

Buttermilk-Oatmeal Pancakes

Here is a hearty, high grain way to start the day. Maple syrup is a perenial favorite topping: Chunky Blueberry Sauce or slice bananas would also complement their oat flavor.

Ingredients

2 1/2 cups buttermilk
3/4 cup rolled oats
1 cup all purpose flour
1/2 cup whole wheat flour
1/4 cup toasted wheat germ
1/4 cup packed light brown sugar
2 tsp baking powder
1 tsp baking soda
1 tsp cinnamon
1/2 tsp salt
1 large egg
2 large egg whites
1 tsp canola oil
Maple Syrup (Optional)
Chunky Blueberry Sauce (Optional)

Mix buttermilk and oats together and let sit for 20 minute. Meanwhile, mix all the dry ingredients (all purpose flour through salt) together, and set aside. After oats have soaked for 20 minutes, mix in dry ingredients until thoroughly mixed. Whisk in egg, egg whites and canola oil, and mixed well.

Preheat griddle or pan to 300 degrees. Spray griddle w/ Pam cooiking spray, and place 1/4 cup mixture for each pancake, and cook until golden, about 3-4 min, then flip, cooking an additional 3-4 minutes until golden and cooked through. Keep warm and finish the rest of the pancakes.

Serve w/ Chunky Blueberry Sauce

2 pancakes = 241 cal

Chunky Blueberry Sauce

Ingredients

2 Cups blueberries, fresh or frozen(thawed)
2 TBS maple syrup
1 lemon, zested and juiced

Add blueberries, maple syrup, zest and juice to a pot, and bring to a simmer. Simmer for 20 minutes, and serve.

1 TBS Blueberry Syrup=21 cal

Creamy Wild Mushroom Risotto

Wild mushrooms, with their earthy flavors, are a reason to celebrate this wonderful dish. Like any risotto, this takes a bit of time stirring at the stove, but it's otherwise simple and there's no reason to be daunted.

Ingredients

5 Cups reduced sodium Chicken stock or Vegetable stock
2 TBS extra virgin olive oil
3 medium shallots, thinly sliced
1 cup button mushrooms, cleaned and sliced
1 cup shitake mushrooms, cleaned, de-stemmed and sliced
1 cup dried forest blend wild mushrooms(found in most grocery stores and specialty food shops)
1 tsp fresh thyme, finely chopped
1/2 tsp salt
1/2 tsp fresh ground pepper
1 cup aborio rice
1/2 cup white wine
1/2 cup finely grated Parmigiano-Reggiano cheese

Place wild mushrooms in small pot, and add 2 cups water. Bring to a boil, then simmer for 5 min. Let stand for 15-20 min. Drain, reserving liquid, and thinly slice mushrooms when cool.

Meanwhile,heat 1 TBS oil in a large pot, sauté 1/2 the shallots, until translucent, add the aborio rice and stir with a wooden spoon, sauté for 1 min stirring constantly. Add white wine, and reduce by half. Add all of the mushroom stock, and constantly stir until liquid is absorbed. Then add chicken stock 1/2 cup at a time continuously stirring, and repeat until rice is just under cooked. Remove from pot and place in a sheet pan to cool.

In a large sauté pan over medium high heat, add remaining oil. Add remaining shallots and sauté until lightly golden. Add all mushrooms, and sauté until they give off their liquid, about 5 min. Add thyme, salt and pepper and cook for 30 seconds. At this point, add the risotto to the pan, and stir completely. Add chicken stock, 1/2 cup at a time, and cook risotto to desired consistency. Remove from stove, and add the Parmigiano, and stir completely, til cheese is melted. Divide into four serving bowls. Sprinkle w/ chopped thyme and Parmigiano. Enjoy!

PER SERVING
372 cal, 11 g fat, 15 mg cholesterol, 54 g carb, 14 g protein, 6 g fiber, 632 mg sodium

Firecracker Shrimp with Five-Spiced Acorn Squash Drizzled with Ginger, Peanut and Cilantro Sauce

Acorn Squash is the perfect bowl to serve these spiced shrimp. Chili paste gives this soy-lime marinade a wonderful blast of flavors. Adjust the amount of chili paste to suit your taste!

Ingredients

2 small acorn squash 2 TBS lime juice
1 tsp five-spice powder 1 TBS mirin
20 large shrimp(16-20 count) peeled and deviened 2 TBS low-sodium soy sauce
tail left on 2 tsp minced garlic
2 tsp olive oil 48 snap peas
1 tsp fennel seeds, crushed 2 TBS chopped chives
1 tsp Chili paste w/ garlic Ginger, Peanut, Cilantro Sauce (recipe follows)

Preheat oven to 375 degrees. Cut acorn squash in 1/2 and scoop out seeds. Season squash with sprinkling of five-spice around the edges, and place them in a shallow baking dish, flesh side up. Pour about 1/2 in. of water into baking dish, cover dish with foil, and bake for about 45 min., or until fork-tender. Keep Warm.

Combine fennel seeds, chili paste, lime juice, mirin, soy sauce and garlic in a bowl. Add shrimp and toss to coat. Cover and Marinate for 30-35 min.in refridgerator.

Get a steamer going for snap peas.

Meanwhile, place olive oil in large non-stick saute pan and set over medium-high heat. Remove shrimp from marinade and reserve, and place in pan in a single layer carefully, not to get burned by spattering of oil. Saute for 2-3 min. per side. Add reserved marinade, and simmer for additional 2 min., or until shrimp are cooked through. Be careful not to over-cook.

While shrimp are cooking, place snap peas in steamer, and steam for 2-3 min, until tender and bright green.

To Serve:
Place 1 acorn squash half in center of plate. Place 5 shrimp inside each squash, letting their tails hang over the sides of the squash. Place snap peas in the middle of the shrimp in an upright position. Sprinkle w/ Chopped chives, and drizzle w/ Ginger, Peanut and Cilantro Sauce.

Ginger, Peanut and Cilantro Sauce

Ingredients

1 1/2 TBS fresh ginger finely minced
1 TBS rice vinegar
1/4 cup orange juice
1 TBS lime juice
1 tsp chili garlic paste
2 TBS all natural peanut butter
1 TBS honey
2 TBS water
1 1/2 TBS chopped cilantro

Place all ingredients except cilnatro in blender, and blend until smooth. Place cilantro in belnder and pulse 4-6 times to combine.

Let me know your thoughts on this one.

Jam Dot Cookies

Not only are these cookies delicious, but they are also good for you, and with only 77 calories each, they make for a great desert or snack anytime. They are fast and fun to make, and can be filled with your favorite jam or fruit spread

1 Cup Whole Wheat Flour
1 Cup Slivered Almonds, ground into a course meal
1 Cup Oats, ground into a course meal
1 tsp Cinnamon
1/4 Cup Grapeseed Oil
1/2 Cup Maple Syrup
1/4 Cup Fresh Squeezed Orange Juice
1 tsp Vanilla
Your Favorite Jam or Fruit Spread(I really enjoy Cascadian Farms)

Preheat the oven to 375 degrees. Spray baking sheet w/ vegetable spray(PAM) and set aside.

In a mixing bowl, combine the whole wheat flour, ground almonds, ground oats and cinnamon until thoroughly mixed.

In a separate bowl, combine the grapeseed oil, maple syrup, orange juice and vanilla. Combine wet ingredients into the dry ingredients, and mix well. Let sit for ten minutes. Scoop 1 TBS of batter for each cookie, onto the prepared baking sheet. Using your pointer finger, make a well in the middle of the cookie. Fille the middle of the cookie with 1/2 tsp of fruit spread or jam and repeat the process for the remainder of the batter. Bake for 8-10 min, rotate your tray and bake an additional 8-10 min or until cookies are golden, and the filling is bubbly.

Each cookie = 77cal; 4g Fat; 2 g Protein; 9 g Carbohydrate; 1 g Dietary Fiber; 0 mg Cholesterol; 1 mg Sodium

Stock your Kitchen to be Healthy Meal Ready

I try to keep my kitchen stocked with most of the items below, so when that "emergency dinner" comes up, I have good variety to choose from.

-Fresh and frozen fruits and vegetables.

-Recipe and soup starters such as garlic, onions, carrots, and celery.

-Healthy staples like brown rice, white Basmati rice, whole-wheat pasta, quinoa, and wild rice.

-Whole wheat bread and tortillas for healthy sandwiches and wraps.

-Beans such as lentils, black beans, chickpeas, black-eyed peas, kidney beans, fava beans, and lima beans.

-Frozen corn, peas, and other vegetables to add to recipes or for a quick vegetable side dish.

-Frozen fruit and berries to make smoothies or frozen desserts.

-Dark greens for salads, plus salad add-ins like dried fruit, nuts, beans, and seeds.

-Fresh and dried herbs and spices.

-Healthy fats and oils for cooking, such as olive oil and canola oil. You can also try specialty oils like peanut, sesame, or truffle oil for adding flavor.

-Unsalted nuts for snacking, like almonds, walnuts, cashews, peanuts, and pistachios.

-Vinegars, such as balsamic, red wine, and rice vinegar for salads and veggies.

-Strong cheeses, like aged Parmesan or blue cheese for intense flavor in salads, pasta, and soups.

-Low sodium chicken and vegetable stocks

As you can see, most of these items above will keep awhile, and you have a wide variety to choose from to make that healthy meal on the "fly".

In future posts, I will be sharing recipes with the above ingredients.

How many of these items do you keep on hand.

Please share

Pre-Diabetic Warning Signs

Roasted Bell Pepper and White Corn Tamales with Avocado-Tomatillo Salsa

Living in Colorado for the past 18 years, I have grown fond of south-western and Mexican Cuisine. This is my version of tamales. I hope you enjoy it as much as I do.

Ingredients
18 dried corn husks, plus extra husks to make ties
3 cups freshwhite corn kernels or frozen kernels, thawed
2 cups masa harina (found in the ethnic food section of your gorcery store)
1/2 cup lukewarm water
1 teaspoon baking powder
1/2 teaspoon salt
3 tablespoons canola oil
1 red bell pepper (roasted then chopped)
1 green bell pepper (roasted then chopped)
2 tablespoons diced yellow onion
1/8 teaspoon red pepper flakes

For the salsa
1/4 cup chopped avocado
5 ounces tomatillos, husked under warm running water
1 tablespoon fresh lime juice, or to taste
1 tsp Cumin, ground
1/2 cup coarsely chopped red onion
2 tablespoons chopped fresh cilantro or fresh coriander
1/2 jalapeno chile
1/4 teaspoon salt

Directions
Place the corn husks in a bowl of water to soften for 30 minutes. Drain and rinse well. Pat dry and set aside wrapped in paper towels.

Grill or char Bell peppers on gas stove until skin is completely charred all over. Place in bowl and cover with plastic wrap for 30 min. Under cold running water, de-seed and remove as much of the peppers skin as possible. Coarsely chop.

In a food processor, process 2 1/2 cups of the corn kernels until coarsely pureed.

In a large bowl, combine the pureed corn, masa harina, lukewarm water, baking powder, 1/2 teaspoon salt and oil. Mix until well blended, using your hands if necessary.

Place a dry nonstick frying pan over medium heat. Add the onion and remaining 1/2 cup corn kernels, and saute until tender-crisp, 6 to 8 minutes. Stir in the chopped roasted peppers and red pepper flakes and remove from the heat.

To assemble a tamale, place 3 tablespoons of masa mixture in the center of a soaked corn husk. Flatten with your hand and form a small well in the center. Add 1 tablespoon of the sauteed vegetables to the well. Fold the long side of the corn husk over the filling to cover, then fold over the ends, overlapping them. Tie with a thin strip torn from an extra soaked husk. Repeat to make 18 tamales in all.

In a large pot fitted with a steamer basket, bring 2 inches of water to a boil. Layer the wrapped tamales in the steamer basket. Cover with a damp kitchen towel and steam until the filling becomes firm and the tamales are heated through, 45 to 60 minutes. Add more water as needed.

While the tamales are steaming, make the salsa. Toss tomatillos, jalepeno and red onions in 1 TBS olive oil. Roast in 425 oven for 15- min, stirring once half way through. Puree tomatillos, jalepeno and red onions in a blender,careful not to allow the top to blow off because of the steam. Allow to cool. In a small bowl, combine tomatillo mixture with the avocado, lime juice, ground cumin, cilantro, and 1/4 teaspoon salt. Toss gently.

To serve, place 3 tamales on each plate. Accompany each serving with a generous spoonful of salsa on the side.

Serving size: 3 tamales
Calories 297 Cholesterol 0 mg
Protein 7 g Sodium 375 mg
Carbohydrate 49 g Fiber 7 g
Total fat 11 g

Tips to help you fall asleep, and stay asleep!

Despite what some people say most of us need 7.5 to 8 hours sleep a night.

A really basic health & wellness tip: Get adequate sleep (sleep until you're done sleeping.) This may involve changing your routine, but less stress and better health may be worth it. Getting a decent mattress may help a lot. You spend around 8 hours a day on that thing, and only a couple in your car. Isn't your bed worth a few extra dollars?

If you don’t sleep enough you will build up a sleep debt. A night every now and then is fine. You just sleep a little longer one of the following days and you’ve “paid back” your debt.

But if you sleep less than you need on a regular basis you will get sleep deprived.

A study during the 80's showed that poor sleepers (who slept 5-7 hours a night):

-had fewer promotions during their careers.
-were more likely to be hospitalized.
-stayed on lower pay grades.
-had a higher attrition rate.

But for many it is hard to fall asleep at night. What use is it to go to bed on time it you are not able to sleep?

Not being able to fall asleep can be very frustrating and it can potentially turn into a serious problem. So before that happens have a look a your evening routines and read this list.

15 Tips To Help You Fall Asleep:

1. Get up at the same time every morning. It is important to keep a regular sleep schedule.

2. Reserve the bedroom for intimacy and sleep. Don’t watch TV, eat, talk on the phone etc.

3. Don’t lie awake in bed for too long. There is no use lying in bed tossing and turning. Instead get up. Do a quite activity like reading and drink some relaxing herbal tea or eat a handful of walnuts,(You'll be giving yourself a boost of fiber and essential fatty acids along with the amino acid tryptophan -- a natural sleep-inducer.)that will help you fall asleep.

4. Make sure your bedroom is quiet. Noise makes it very hard to fall asleep. Limit it as much as you can. If needed, use earplugs.

5. Keep your bedroom dark. Use good curtains to block out light. Darker bedroom = better sleep.

6. Love your bed. Your bed should be comfortable and cozy.

7. Keep your bedroom cool and well ventilated. Most people sllep more comfortably in a room set at a cooler than normal temperature.

8. Limit caffeine. It think everyone knows that caffeine makes you more alert.

9. Exercise on a regular basis.

10. Stop smoking. Nicotine is a nervous system stimulant. It speeds up your heart, brain and blood pressure.

11. Avoid naps. If you have trouble falling asleep at night avoid napping in the afternoon.

12. Keep your bedroom clean. A nice uncluttered bedroom will make it a much easier to relax.

13. Limit alcohol. A night cap is not at all a good idea. You might feel more relaxed with some alcohol but it disturbs your sleep.

14. Eat healthy foods on a regular basis.

15. Sprinkle just-washed sheets and pillowcases with lavender water, or use a lavender scented lotion on your hands. The scent has been shown in studies to promote relaxation, which can lead to better sleep.

Let me know which of the above tips works best for you.

I look forward to your comments!

Oatmeal Cinnamon Bars....A Real Treat

This treat is a real favorite in our household, and really healthy for you. With only 111 cal per serving, you can't go wrong! Hope your family enjoys it as much as our! Let me know what you think!

Oatmeal Cinnamon Bars

2 Cups Rolled Oats
1 1/2 Cups Whole Wheat Flour
1 tsp Ground Cinnamon
1 tsp baking powder
1/4 Cup granulated sugar
1/2 Cup brown sugar
1/2 tsp salt
1 Cup cinnamon applesauce
1/2 Cup Vegetable oil

Preheat oven to 350 degrees. Combine all dry ingredients. Add applesauce and oil and stir until completely mixed. Pour batter into a lightly greased(Pam) 13"x9" glass baking dish. Bake for 25-30 minutes, or until bars are set in the center. Allow to cool thoroughly on a wire rack before cutting. Cut into 24 bars, 6 x 4.