The Hungry Heart-Florida

2010-02-26T11:33:00.001-05:00

Something to think on...when watching your food intake play the "where did it come from" game. If it is not easy to figure that out, or if it did not come from nature we probably shouldn't eat it! A client of mine once said, "It one day occured to me that I shouldn't eat anything that turns my hands bright orange or flourescent blue", she had a good point!

Kitchen Sink Veggie Stew

2010-01-25T19:18:00.003-05:00

Just like it sounds! Add everything you already have in your kitchen (except the sink!) for a healthy, satisfying meal. I added carrots, chopped green beans, tomato sauce, stewed tomatoes, vegetable broth, brown rice, kidney beans and onions. I put it all in a crock pot on high for a few hours, but this of course could be done quicker if needed. Those are some Mary's Gone Crackers brand crackers on the side.

Trust me-it tastes better than it looks!! Yum!

2010-01-20T11:37:00.001-05:00

From Tom Nicoli- World Hypnotism Day Committee: In 1998 Henry Szechtman of McMaster University in Ontario and his co-workers used PET to image the brain activity of hypnotized subjects who were invited to imagine a scenario in which they were listening to someone speaking to them, and who then actually experienced a scenario in which they were listening to someone speaking to them. The researchers noted that the act of imagining a sound, called hallucinating a sound, was experienced exactly the same as real hearing, both being experienced as coming from an external source.

2010-01-19T12:20:00.001-05:00

Excerpt from "Food for the Hungry Heart": Instead of relying on food to cope with the stress of life's situations, try these other options. A sympathetic friend is more filling than a slice of pie. A hug from a family member leaves a better feeling than a large order of fries. The helpful counsel of a professional will do more to ease your mind than a quart of ice cream. The sense of control you feel when you actively seek answers to your problems leaves a better feeling than starving yourself all day.

2010-01-14T13:50:00.001-05:00

Maintenance and relapse after weight loss in women: behavioral aspects -- Kayman et al. 52 (5): 800 -- American Journal of Clinical Nutrition http://ping.fm/0MdBC

Check out our article in this month's Tampa Bay Wellness Magazine!

2010-01-06T22:30:00.000-05:00

http://www.tampabaywellness.com

2010-01-06T14:13:00.001-05:00

"Life happens to us while we're making plans"
-Lennon
Why plan to take care of ourselves when we can
"just do it"-Andrea Crouch w/ help from Nike : )

2010-01-06T12:27:00.001-05:00

Treat yourself today the way you would treat others.

2010-01-04T10:12:00.001-05:00

Thanks to everyone for all of the birthday wishes yesterday-It was a relaxing day and I am excited for this year! I am also so grateful this year especially to be surrounded by such wonderful people-thanks again for making my day more special :-)

2010-01-04T10:10:00.001-05:00

http:www.worldhypnotismday.com

2010-01-04T10:09:00.001-05:00

Happy World Hypnotism Day Everyone! In honor of WHD I am donating %15 off the cost of all new client sessions this week to Hospice. Jan 4th-8th create the change you want in your life and for someone else. 727 744-7194 to schedule

2009-12-30T12:58:00.001-05:00

If you are one of the many feeling like you have over-indulged this year you don't have to wait to change that. All it takes is 1 healthy choice and you are on your way! The best time is always now : )

Dec. 29th Food for the Hungry Heart Post

2009-12-29T19:08:00.002-05:00

"Do you have trouble accepting yourself because of your outside packaging? Inner beauty is what matters, the rest is subject to change."-Cynthia Rowland McClure

~to add to this great quote of McClure's above, my Great Grandmother always said, "Pretty is as pretty does."~

2009-12-22T18:24:00.001-05:00

Self hypnotize for happy, healthy, stress-free holidays. Deeply inhale through the nose and as you exhale imagine that you are letting go of a 20 pound back pack that you have been carrying around all day. Hear your big sigh of relief as you release all excess tension, toxins and concerns...

2009-12-16T11:58:00.001-05:00

Having a hard time incorporating exercise into your schedule this time of year? Use a reward system! Think of a planned reward each time right as you are thinking of all of the reasons not to exercise that will be a better benefit than not exercising. Keep that reward in mind the entire time you exercise. Rewards can be as simple as having extra energy, better mood, more control over other habits or maybe taking 5 minutes to rest. By training your brain this way it will begin to associate exercise as more positive than anything else you could be doing at that particular moment.

2009-12-12T12:28:00.002-05:00

Feeling Sluggish? Clean up your nutrition with a fruit boost! Fruit is a natural cleansing tool for the body. Make a point to wake up and eat only fruit until lunchtime-you can have as much fruit as you like just make sure it is organic, washed and fresh (no dried or dehydrated fruit)-we don't want to look dried or dehydrated so we wouldn't want to eat fruit that way. At lunch and dinner have a nice, fresh salad with plenty of veggies and a clear broth based soup. Use fruit for snacks as well and your digestive system will have a nice cleansing the more often you do this. Think of fruit as miniature scrub brushes for your insides helping to ease away the gunk!

2009-12-09T13:32:00.001-05:00

Feeling thankful today for people that truly care about helping others to help others more efficiently! (I had to read that one twice!) Thanks to Dave Doerges for an amazingly powerful workshop last night- The Master Networkers Workshop

2009-12-09T13:28:00.001-05:00

When we are grateful to people, rather than attacking they respond differently and are more apt to help us on our mission. In the same way, showing gratitude to our bodies and minds will enable us to work with ourselves rather than against ourselves. Showing gratitude for unseen benefits is one of the highest forms of gratitude and will help us to acheive are goals.

2009-12-08T14:18:00.001-05:00

Weight loss tip of the day: consider the size of your stomach when you begin eating. Look at your serving(s) and remember there is only so much room in there. Be nice to your stomach (and digestive system)-it is your friend!

2009-12-08T14:15:00.001-05:00

1 minute relaxer- An artist asks you for inspiration for thier next masterpiece. In your mind (or even out load if you want) describe your favorite relaxing place in great detail so that they can properly convey the details. Allow your mind and body to absorb all of the details, colors and most importantly the feeling that goes along with this favorite relaxing place of yours.

2009-12-03T14:46:00.001-05:00

And it gets even better when you learn more by teaching/helping someone else...

2009-12-03T14:43:00.001-05:00

The best discovery is when you find something you already had within you

2009-11-30T13:29:00.001-05:00

I hope everyone had a happy and healthy weekend. I am thankful today for all of my clients and Walt Morey a business consultant/social media expert who has introduced me to www.ping.fm- an easy way to post simultaneously to all social networking sites that you are a member of. Thank you Walt for this invaluable information! www.corebizsolution.com

Dinner day 1

2009-10-08T14:47:00.002-05:00

This really yummy wrap included:
-avocados
-sliced Roma tomatoes
-light ginger dressing
-chopped Kale
-Spelt wrap

Snacks Day 1

2009-10-07T14:37:00.003-05:00

Handful of Raw Almonds and Half of a Cocomune bar--so good!
Ask me if you aren't sure what these bars are. You have to order them but they are worth it!

Lunch Day 1 blog

2009-10-07T14:33:00.002-05:00

Veggie Pasta Salad
-Quinoa Tri Colored Pasta
-Red, Green, Yellow Peppers
-Garbanzo beans
-Carrots
-Veggie Parmesan Cheese
-Sea Salt
-Olive Oil

**This was a large batch made for saving what was not used for lunch** Very yummy and filling!

Breakfast Day 1

2009-10-07T14:31:00.002-05:00

Millet Flakes Cereal by Nature's Path with Almond Milk, Strawberries and slivered almonds

What I eat in a day...

2009-10-07T14:24:00.001-05:00

Recently clients have been asking what I eat in a day so I decided to blog my daily nutrition for a day. I'll include descriptions or ingredients where its not obvious so here goes!

2009-07-13T12:44:00.001-05:00

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The Re-frame Game! Play & Prosper

2009-06-16T17:11:00.002-05:00

In a recent hypnosis class students were asked to go around the room and play what I am referring to as "the re-frame game" in order to practice re-framing. One person presented a complaint and the next person had to start his or her sentence with "that's nice because", and attempt to change the first person's perspective to a more healthy and productive one.
Example:
Complaint- "The Florida weather is too hot and humid to exercise in."
Re-frame- "That's nice because you can exert less energy and sweat out more toxins."

Complaint- "My hours are so long at work I'm tired at the end of the day."
Re-frame- "That's nice because you are probably able to fall asleep quickly and sleep soundly through the night."

The key is a shift in perspective that is acceptable to the conscious mind. Even if slight, the new perspective will allow new synapses or pathways to be formed in the brain and allow how the brain processes information on a subconscious level to lead to permanent changes in behavior.

The next time you find yourself in a negative pattern of thinking or behavior (they usually go hand-in-hand) play this game with yourself, making sure the shift in perspective is acceptible and you get that "huh, I never thought of it that way feeling" and you'll be off and running! If it is difficult for you to see a different perspective play this game with another person. Sometimes it takes looking slightly outside of ourselves or getting out of our own way to see what has been holding us back.

Enjoy the re-frame game, play and prosper!

The Secret-Planet Earth

2009-04-28T15:01:00.001-05:00

Turn the volume (or headphones) up, and enjoy the ride!

http://www.youtube.com/watch?v=8jP8CC2rKj4

5 minute stress reliever~!!

2009-04-28T11:49:00.004-05:00

Here's and easy way to get rid of stress in about 5 minutes or less.
First it is important to understand a few facts about stress before you begin.
Stress is the main cause of disorder ranging from heart attacks and stroke to biting nails and pulling hair just to name a few.
Next and probably the most important fact is that stress exist only in the Future and the Past. It does not exist in the Present. In other words, you are either stressed about something that did happen or is going to happen.
Finally, your subconscious mind does not understand the difference between an actual memory or an imagined one. They hold the same value. So it will be imperative to use your imagination during this exercise as much as possible.
So in order to get rid of stress, all you have to do is bring yourself to the present and using your imagination is the best way to do that.. That is the purpose of this exercise. So lets begin.
STEP #1. Take a look at both of these pictures and decide which you like best.

Now go to step #2 refer to the picture you decided on as you follow it's instructions. Take your time and enjoy the exercise.
STEP #2. I want you to "imagine" that you are talking to me over the telephone while looking at your picture. Imagine that I am a world famous artist that is known for painting very realistic paintings. Your job right now is to describe your picture over the telephone to me is as much detail as possible so I can paint without seeing it. You must describe in detail the blending of colors, shapes, distance from one item to another, shading, crispness and so on. Begin to do that now. If no one is around you it would be helpful to describe it out loud.
Welcome to the Stress-Free world.

Grocery List- Web MD/ Good Housekeeping Article

2009-04-24T19:41:00.000-05:00

WebMD Feature from "Good Housekeeping" Magazine
By Denise Foley
Want To Curb Your Appetite And Stop Sugar Cravings? Then Put These On Your Grocery List.
Thirty billion a year -- that's about how much Americans spend on slim-down products, many of which don't even work. A better way to get real weight-loss results? Go grocery shopping. New research points to more than a dozen foods, from beans to beef, that can help you fight hunger, kick your candy addiction, boost your metabolism-and ultimately shed pounds. And some of these superfoods deliver health bonuses too.
1. Eggs. Skip the bagel this morning. Eggs, which are full of protein, will help you feel fuller longer-a lot longer. A multicenter study of 30 overweight or obese women found that those who ate two scrambled eggs (with two slices of toast and a reduced-calorie fruit spread) consumed less for the next 36 hours than women who had a bagel breakfast of equal calories. Other research has shown that protein may also prevent spikes in blood sugar, which can lead to food cravings.
2. Beans. You've probably never heard of cholecystokinin, but it's one of your best weight-loss pals. This digestive hormone is a natural appetite suppressant. So how do you get more cholecystokinin? One way, report researchers at the University of California at Davis, is by eating beans: A study of eight men found that their levels of the hormone (which may work by keeping food in your stomach longer) were twice as high after a meal containing beans than after a low-fiber meal containing rice and dry milk. There's also some evidence that beans keep blood sugar on an even keel, so you can stave off hunger longer. Heart-health bonus: High-fiber beans can lower your cholesterol.
3. Salad. Do you tend to stuff yourself at meals? Control that calorie intake by starting with a large salad (but hold the creamy dressing). In a study of 42 women at Penn State University, those who ate a big, low-cal salad consumed 12 percent less pasta afterward-even though they were offered as much as they wanted. The secret, say researchers, is the sheer volume of a salad, which makes you feel too full to pig out. Health bonus: A study published in the Journal of the American Dietetic Association found that people who ate one salad a day with dressing had higher levels of vitamins C and E, folic acid, lycopene, and carotenoids-all disease fighters-than those who didn't add salad to their daily menu.
4. Green tea. The slimming ingredient isn't caffeine. Antioxidants called catechins are what help speed metabolism and fat burning. In a recent Japanese study, 35 men who drank a bottle of oolong tea mixed with green tea catechins lost weight, boosted their metabolism, and had a significant drop in their body mass index. Health bonus: The participants also lowered their (bad) LDL cholesterol.
5. Pears. They're now recognized as having more fiber, thanks to a corrected calculation by the U.S. Food and Drug Administration. At six grams (formerly four grams) per medium-size pear, they're great at filling you up. Apples come in second, with about three grams per medium-size fruit. Both contain pectin fiber, which decreases blood-sugar levels, helping you avoid between-meal snacking. This may explain why, in a Brazilian study that lasted 12 weeks, overweight women who ate three small pears or apples a day lost more weight than women on the same diet who ate three oat cookies daily instead of the fruit.
6. Soup. A cup of chicken soup is as appetite blunting as a piece of chicken: That was the finding of a Purdue University study with 18 women and 13 men. Why? Researchers speculate that even the simplest soup satisfies hunger because your brain perceives it as filling.
7. Lean beef. It's what's for dinner-or should be, if you're trying to shed pounds. The amino acid leucine, which is abundant in proteins like meat and fish as well as in dairy products, can help you pare down while maintaining calorie-burning muscle. That's what it did for 24 overweight middle-aged women in a study at the University of Illinois at Urbana-Champaign. Eating anywhere from nine to 10 ounces of beef a day on a roughly 1,700-calorie diet helped the women lose more weight, more fat, and less muscle mass than a control group consuming the same number of calories, but less protein. The beef eaters also had fewer hunger pangs.
8. Olive oil. Fight off middle-age pounds with extra virgin olive oil. A monounsaturated fat, it'll help you burn calories. In an Australian study, 12 postmenopausal women (ages 57 to 73) were given a breakfast cereal dressed either with a mixture of cream and skim milk or half an ounce of olive oil and skim milk. The women who ate the oil-laced muesli boosted their metabolism. Don't want to add olive oil to your oatmeal? That's OK-it works just as well in salad dressings, as a bread dip, or for sautéing.
9. Grapefruit. It's back! A 2006 study of 91 obese people conducted at the Nutrition and Metabolic Research Center at Scripps Clinic found that eating half a grapefruit before each meal or drinking a serving of the juice three times a day helped people drop more than three pounds over 12 weeks. The fruit's phytochemicals reduce insulin levels, a process that may force your body to convert calories into energy rather than flab.
10. Cinnamon. Sprinkle it on microwave oatmeal or whole-grain toast to help cure those mid-afternoon sugar slumps. Research from the U.S.Department of Agriculture found that a little cinnamon can help control post-meal insulin spikes, which make you feel hungry. Health bonus: One USDA study showed that just a quarter teaspoon of cinnamon a day lowered the blood sugar, cholesterol, and triglyceride levels in people with type 2 diabetes
11. Vinegar. It's a great filler-upper. In a Swedish study, researchers found that people who ate bread dipped in vinegar felt fuller than those who had their slices plain. The probable reason: Acetic acid in the vinegar may slow the passage of food from the stomach into the small intestine, so your tummy stays full longer. Vinegar can also short-circuit the swift blood-sugar rise that occurs after you eat refined carbs such as white bread, cookies, and crackers.
12. Tofu. It seems too light to be filling, but a study at Louisiana State University showed that tofu does the job. Researchers tested it against chicken as a pre-meal appetizer for 42 overweight women-and the participants who had tofu ate less food during the meal. The secret: Tofu is an appetite-quashing protein.
13. Nuts. Yes, they are fattening: A handful of peanuts is about 165 calories. But research shows that people who snack on nuts tend to be slimmer than those who don't. A study from Purdue University found that when a group of 15 normal-weight people added about 500 calories worth of peanuts to their regular diet, they consumed less at subsequent meals. The participants also revved up their resting metabolism by 11 percent, which means they burned more calories even when relaxing. Health bonus: Walnuts contain omega-3 fatty acids. And researchers at Loma Linda University recently found that eating 10 to 20 whole pecans daily can reduce heart disease risks.
14. High-fiber cereal. Studies show that you can curb your appetite by eating a bowl for breakfast. But how well does it really work? Researchers at the VA Medical Center and the University of Minnesota in Minneapolis tested the theory against the ultimate diet challenge: the buffet table. They gave 14 volunteers one of five cereals before sending them out to the smorgasbord. Those who'd had the highest-fiber cereal ate less than those who didn't have as much fiber in the morning. Try General Mills Fiber One (14 grams per serving) or Kellogg's All Bran With Extra Fiber (13 grams per serving).
15. Hot red pepper. Eating a bowl of spicy chili regularly can help you lose weight. In a Japanese study, 13 women who ate breakfast foods with red pepper (think southwestern omelet) ate less than they normally did at lunch. The magic ingredient may be capsaicin, which helps suppress appetite

Sweet tooth??--Build it in your plan to moderate behavior

2009-02-09T16:26:00.002-05:00

If you have a sweet tooth that seems to come knocking daily many clients have had extreme success with building in a daily sweet treat. When we make sweet foods part of our daily plan, not only does it take the pressure off of ourselves from that negative feeling of, "I shouldn't have that" but it also allows us to trust ourselves in knowing that we have empowered ourselves to make our own choices about when and what we eat. In building in our sweet treats we are challenging that black and white behavior that holds us back and not allowing ourselves to feel that rebellious energy that is associated with that little voice inside of us that says to do or not do something that we like. If chocolate, for example, is the sweet treat of choice here are some examples of building it in to your everyday:
1) Buy some Hershey's kisses or bite size chocolates and have one after each meal and snack or whenever it makes sense. This will balance blood sugar better than having them on an empty stomach.
2) Make a trail mix with nuts and chocolate morsels or carob and have as snacks
3) Have a planned dessert after dinner. Fruit with chocolate syrup or soy or frozen yogurt.
4)Chocolate proten shake or protein bars cut up as snacks. (some of these taste very decadent but are also healthy!)
* After we feel safe knowing that the sweet foods are here to stay and we can have them at our discretion, the empowerment sets in and we won't "need" or even crave them everyday any longer. We will have them in moderation. It happens sooner than you think.

Key to Curb Holiday Cravings

2008-12-03T13:16:00.002-05:00

So its that time again, let's let it be fun and not fearful because by following the simple steps below we can curb Holiday bingeing. Let's make it the year that we have lost or maintained our weight and not gained after ringing in the new year. Yes...it is possible!! Committ these few simple steps to memory, follow them and you WILL do it!

1) Balance Blood Sugar at all times
Always plan meals and snacks so that you have a balanced source of Protein, Fiber and Healthy Fats. This WILL keep you from over eating, will prevent carb cravings due to blood sugar fluctuations and allow you to feel that satisfied feeling faster. Ex: Low fat cottage cheese, sliced pear with chopped nuts. Ex: hard boiled egg, high fiber cereal or granola, half an apple.

2) Eat a snack before parties or dinners
Eat this type of balanced snack before parties or dinners so you will eat less of the tempting, decadent stuff that you will find there.

3) Balance choices and Let it GO
If you decide to eat something out of "your regular" plan, a "fun food" then realize it was just that and let it GO and know consciously that your next choice will be a healthy one. Balance is key! You will not gain weight if the majority of your eating is healthy and in your usual plan.

Over the long Thanksgiving weekend I had several single items that I do not usually eat, Pizza, cookies and a bagel. Other than these three items the rest of my choices over the 4 day period were healthy and within my regular plan. I was also around several young children in the family which kept me active and took a couple of nice long walks. I didn't gain a pound and actually was down a few pounds when I returned! The key here is balance. Enjoy the freedom that eating in balance will give you-- I do!

Peaches and Pecans- Easy Snack Idea

2008-12-03T13:11:00.002-05:00

For an easy and healthy snack- one of my favorites, combine peaches, organic lowfat plain yogurt (or greek yogurt or soy) pecans. Done!

Too busy to cook? Never fear! Elite Nutrition is Here!!

2008-10-02T16:21:00.002-05:00

***CALL ANDREA for details (prices, shipping etc.) Most meals only 8.50 . Min. of 5 meals per order max $25 shipping fee depending on shipping location these come professionally frozen with dry ice. Just heat up and enjoy!***

These are very yummy and nutritious meals! We were able to sample some of these at our conference and they were GREAT!

Elite Nutrition Meal Service™
October 2008 Monthly Menu
Week 1:
Order by NOON October 3rd for Oct. 10th delivery
1.Pesto Turkey Burger & Green Beans
2.Pasta Fresca
3.Creamy Tomato Turkey Orzo Pasta
4.Ceasar Chicken-Pasta Salad
5.Crispy Chicken Breast & Parslied Vege-Mayo
Week 2:
Order by NOON October 10th
October 17th Delivery(local)
1.Chicken Stroganoff
2.Macaroni & Cheese with Turkey
3.Tomato Chile Turkey With Orzo
4.Chicken Fajitas
5.Pasta Puttanesca
Week 3:
Order by NOON October 17th
October 24th Delivery(local)
1.Spicy Sweet Agave Chile
2.Turkey Burger & Baked Sweet Potato Fries
3.Fresh Corn Risotto, Roasted Peppers & Sausage
4.Italian Cheese Stuffed Chicken Breast
5.Chicken Mozzarella Bake & Steamed Green Beans
Week 4:
Order by NOON October 24th
October 31st Delivery(local)
1.Barbeque Chicken & Brown Rice
2.Sloppy Joe With Spelt Wrap
3.Asian Chicken
4.Mild & Meaty Chile
5.Fiesta Turkey Pasta Soup

Week 1
Week 2
1. Pesto Turkey Burger & Green Beans
Ingredients: free range turkey breast, organic
brown rice, organic green beans, organic egg
whites, organic pine nuts, organic parmesan
cheese, organic sprouted wheat bread, organic
fat free chicken broth, organic green onion,
organic fresh basil, sea salt, pepper.
1. Chicken Stroganoff (NEW)
Ingredients: free range, hormone free chicken breast,
organic yolk free egg noodles, organic extra
virgin olive oil, organic light sour cream,
organic flour, organic fat-free chicken broth,
organic mushrooms, organic onions, organic
paprika, sea salt.
2. Pasta Fresca *WF, *GF
Ingredients: free range turkey breast, organic
brown rice pasta, organic walnuts, organic
kalamata olives, organic shallots, organic
extra virgin olive oil, organic parmesan
cheese, organic tomato, organic fresh basil,
organic garlic, organic yellow cherry
tomatoes, organic cayenne pepper, organic
pepper, sea salt.
2. Macaroni & Cheese with Turkey *WF, *GF *VEG
Ingredients: free range hormone free turkey breast,
organic rice pasta, vegetarian butter, organic
dried cheddar cheese powder, organic spices.
3.Creamy Tomato Turkey Orzo Pasta *VEG
Ingredients: free range turkey breast, organic
orzo pasta, organic tomato sauce, organic
vegenaise, organic liquid amino, organic fresh
basil, organic cilantro, organic paprika, sea
salt.
3. Tomato Chile Turkey With Orzo *LF *VEG
Ingredients: free range hormone free turkey breast
(ground), organic orzo, organic tomato juice,
organic green bell pepper, organic garlic, organic
onion, organic chile powder, organic cumin, sea
salt.
4. Caesar Chicken-Pasta Salad *WF, *GF *VEG
Ingredients: free range hormone free chicken
breast, organic brown rice pasta, organic feta
cheese, organic vegan caesar dressing, organic
parmesan cheese, organic cherry tomatoes,
organic fresh basil, organic green onions,
organic fresh parsley, organic garlic.
4. Chicken Fajitas *LF, *WF
Ingredients: free range chicken breast, organic spelt
flour tortilla, organic light yogurt, organic
green pepper, organic vegan worcestershire sauce,
organic onion, organic tomato, organic fat free
chicken broth, organic lemon juice, organic
garlic, organic cumin, organic paprika, organic
hot sauce, sea salt.
5. Crispy Chicken Breast with Parslied
Vege-Mayo
Ingredients: organic free-range chicken breast,
organic brown rice, organic vegenaise mayo,
organic bread crumbs, organic flour, organic
egg whites, organic capers, organic lemon
juice, organic parsley, paprika, sea salt.
5. Pasta Puttanesca *LF, *WF, *GF
Ingredients: free range turkey breast, organic brown
rice pasta, organic fresh tomato, organic kalamata
olives, organic capers, organic garlic, organic
extra virgin olive oil, organic fresh parsley,
organic cayenne pepper.
Week 3
Week 4
1. Spicy Sweet Agave Chile *VEG
Ingredients: free range turkey breast, organic
risotto, organic black beans, organic tomato,
organic agave nectar, organic onion, organic
jalapeno peppers, organic green bell pepper,
chili powder, organic garlic, organic cumin,
organic thyme, organic cinnamon, sea salt.
1. Barbeque Chicken & Brown Rice *LF, *WF, *GF
Ingredients: free range chicken breast, organic brown
rice, organic barbeque sauce, organic apple cider
vinegar, organic fructose, organic fat-free
chicken broth, sea salt, organic pepper.
2. Turkey Burger & Baked Sweet Potato
Fries
Ingredients: free range ground turkey, organic
sweet potato, organic mozzarella cheese,
organic chile sauce, organic green onion,
organic mushrooms, organic garlic, organic
vegan worcestershire sauce, organic barbeque
sauce, sea salt, pepper.
2. Sloppy Joe With Spelt Wrap *VEG
Ingredients: free range turkey breast (ground),
organic spelt wrap, organic tomato juice, organic
green bell pepper, organic garlic, organic onion,
organic chile powder, organic cumin, sea salt.
3.Fresh Corn Risotto, Roasted Peppers
& Sausage *WF *VEG
Ingredients: organic free range chicken sausage,
organic risotto, organic fresh corn, organic
fat free chicken broth, organic yellow
peppers, organic red peppers, organic garlic,
organic parmesan cheese, organic vegan butter
non-hydrogenated, organic chile powder,
organic cumin, fresh thyme, sea salt, pepper.
3.Asian Chicken *LF, *WF, *GF *VEG
Ingredients: free range chicken, organic brown rice,
organic red bell pepper, organic onion, organic
stir fry sauce, organic agave nectar, organic
extra virgin olive oil, organic fresh parsley,
organic sesame oil, organic sesame seeds, organic
cayenne pepper.
4. Italian Cheese Stuffed Chicken
Breast
Ingredients: free range chicken breasts, organic
brown rice, organic low-fat ricotta cheese,
organic mozzarella cheese, organic parmesan
cheese, organic sprouted wheat breadcrumbs,
organic egg whites, organic spinach, organic
diced onions, organic garlic, organic oregano.
4. Mild & Meaty Chile *WF, *LF *VEG
Ingredients: free range hormone free turkey, organic
risotto, organic kidney beans, organic condensed
tomato soup, organic tomato paste, organic
fructose, organic diced tomatoes, organic green
bell peppers, organic onion, organic garlic,
organic hot sauce, organic chile powder, organic
pepper, sea salt.
5. Chicken Mozzarella Bake & Steamed
Green Beans
Ingredients: free range chicken breasts, organic
breadcrumbs, organic mozzarella, organic
ricotta cheese, organic marinara sauce,
organic eggs, organic romano cheese, sea salt,
pepper and adobo seasoning.
5. Fiesta Turkey Pasta Soup *LF *VEG
Ingredients: free range ground turkey, organic
black beans, organic orzo, organic fat free
chicken broth, organic tomato juice, organic corn,
organic garlic, organic lime juice, organic Chile
powder, organic cumin powder, organic fresh
cilantro.
*GF indicates a Gluten-free dish.
*WF indicates a Wheat-free dish.
*LF indicates a Lactose-free dish.
*VEG indicates comes in vegetarian

Detox Protocol to expedite weight loss from Naturopath, Renee Love N.D.

2008-08-04T15:22:00.003-05:00

We are pleased to welcome Renee Love, Naturopath to the Hungry Heart team! For her introductory month of August we are offering a free 10 minute phone consultation with Renee. Call Andrea Crouch to set up the consultation or for more info. Renee specializes in digestive disorders, chronic inflammation, thyroid health, hormone balance, gallbladder and liver disorders, food and environmental detoxing, heart disease, and toxin elimination cleansing. Her e-mail is renee@lovenaturalhealth.net and website is www.lovenaturalhealth.net .

Almond-Crusted Chicken Fingers

2008-07-23T13:19:00.003-05:00

Canola oil cooking spray
1/2 cup sliced almonds
1/4 cup Quinoa Flour
1 1/2 teaspoons paprika
1/2 teaspoon garlic powder
1/2 teaspoon dry mustard
1/4 teaspoon salt
1/8 teaspoon freshly ground pepper
1 1/2 teaspoons extra-virgin olive oil
4 egg whites
1 pound chicken tenders

Preheat oven to 475 degrees F. Set a wire rack on a foil-lined baking sheet and coat with cooking spray.
Place almonds, flour, paprika, garlic powder, dry mustard, salt and pepper in a food processor; process until the almonds are finely chopped and the paprika is mixed throughout, about 1 minute. With the motor running, drizzle in oil; process until combined. Transfer the mixture to a shallow dish.
Whisk egg whites in a second shallow dish. Add chicken tenders and turn to coat. Transfer each tender to the almond mixture; turn to coat evenly. (Discard any remaining egg white and almond mixture.) Place the tenders on the prepared rack and coat with cooking spray; turn and spray the other side.
Bake the chicken fingers until golden brown, crispy and no longer pink in the center, 20 to 25 minutes.
Yield: 4 servings

Nutrition Info
Per Serving
Calories: 260 kcal Carbohydrates: 8 g Dietary Fiber: 2 g Fat: 10 g Protein: 30 g Sugars: 0 g About: Nutrition Info Powered by: ESHA Nutrient Database

Brown Rice/ Quinoa Pasta Salad

2008-06-11T12:34:00.005-05:00

*1 package of Tinkyada Tri-color Rotini Pasta or Tri-color Rotini Quinoa Pasta

*5 or 6 Green Onions

*A few carrots

*1 to 2 cans Hearts of Palm

*2 cans Black Olives

*1 Red Pepper

*1 Yellow Pepper

*Extra Virgin Olive Oil & Balsamic Vinaigrette (Italian dressing is also good)

*Parmesan Cheese (Regular or Veggie Slices Vegan brand)

Cook Pasta until tender and drain. Cool off with ice cubes and run cold water over. Cut veggies and toss in large bowl with pasta, dressing and Parmesan. Great for parties or BBQ's and no one will be able to tell how healthy it is!!

Yummy Protein Oatmeal Porridge

2008-06-10T14:44:00.004-05:00

*1/2 cup oats

*3/4 cup water

*3/4 cup egg whites

*2 tbsp flax seeds

***Put all in pot at once and stir consistently until slow boil... turn to low, for 7-8 minutes, stir often & scrape sides well to mix. (hint: add splash of water from the tap as necessary to help un-stick from sides of pot) Top with cinnamon and splenda/stevia for a sweet treat!!!

By: Olivia

Liv's Mediterranean Salad

2008-06-10T14:38:00.005-05:00

For a easy and satisfying snack...
Chop all items, combine, and mix or shake well

*3 cucumbers
*1 large tomato
*1-2 bunches of parsley
*1-2 cans of beans of choice (kidney, chick peas, navy, black)
*2 tbs flax seeds
*Roasted sesame seeds
*Herbs (Rosemary, basil, dill, oregano, cracked pepper)
*Lemon juice/ lime to taste
*1/2-1 avocado (optional)

Serve with veggie sticks, rice crackers, millet and flax chips or by itself and enjoy!

Success Stories & Creating Your Own!

2008-06-09T16:43:00.002-05:00

I recently had a client who had lost 2o pounds and had leveled off a bit. She was excited about her weight loss but felt a little "off". As it turns out on her last doctors visit her blood pressure was very high and her thyroid levels were very high despite her being on thyroid medication for some time.

She decided to use some techniques that she had learned through the Hungry Heart and just listen to what her body and her intuition was telling her. She received the message from her intuitive self almost by accident as she describes as a 1 minute quiet meditation and just asking herself the question, "what's going on here?" Well, she came up with the answer from her body that she may not be absorbing her thyroid medication which was throwing things off. Her rational mind told her to do some more research and she did.

What she discovered was that her body was actually not acidic enough to break down the medication so she had to create a slightly more "healthy" acidic environment in her body. To do this she drank lemon water 30 minutes before taking her medication. In less than a week of her doing this weight started to continue to come off again. On her next doctors appoinment her TSH levels were back to a normal level and her blood pressure went from 160/100 to 116/75. Her normal energy levels were back up. All of this done by a simple attuning of the intuitive self and a follow through after we know and understand what it is we need to do.

To create your own success with this formula follow the Q'BAHA method or use your own methods of meditation or self-hypnosis.

Q- Quiet Awareness-just be quietly aware of your surroundings you can do this with your eyes open if you like. Be in the moment wherever you are. Pick something out that you see and focus only on that one item and all of its details in this moment.
BA-Breath Awareness-Keeping your quiet awareness pay attention to when you inhale naturally and when you exhale naturally. Let this deepen as your body desires.
HA-Heart Awareness - keeping now both quiet awareness and breath awareness listen for a wisdom whisper from your heart; this may not come in words but sometimes just a feeling which will allow you to feel secure that you are listening to your intuitive part, the part that always knows how to best serve you as long as you choose to listen to it.

Must see video clip

2008-04-22T13:31:00.001-05:00

It is by a neuroscientist Jill Taylor who had a stroke and lost touch with the left hemisphere of her brain and remained aware through the experience. The video is only 18 minutes long and is Jill talking about and showing the human brain and then briefly telling what happened to her and what she experienced. It is absolutely fascinating and I highly recommend it. Jill's video is at: http://www.microclesia.com/?p=320For any of you who haven't already watched this, check it out!!

Cravings and Theories on WHY we have them...

2008-04-22T13:25:00.001-05:00

Rubman's Digestion Connection
Do you find yourself opening the freezer for a pint of ice cream when you need a lift? Does a late afternoon drop in energy send you in search of a candy bar? My husband sometimes says he feels like he really "needs" a steak. While no one knows exactly why cravings occur, theories for their root cause range from fluctuating hormones and blood sugar to the body's need to replenish missing nutrients. I asked Daily Health News contributing medical editor Andrew L. Rubman, ND, to explain what's behind our cravings for certain foods and how to decode the messages they send about what your body really needs.

MORE THAN JUST "IN THE MOOD" FOR SOMETHING SWEET

According to Dr. Rubman, "physiologic dysregulation" is often behind cravings. In other words, it's entirely possible something is out of balance in your gastrointestinal tract, your endocrine system or your central nervous system. For women, hormonal changes around ovulation, just before the menses and during pregnancy can lead to cravings for pickles or, more often, chocolate or other sweets.
In fact, the most common cravings are for sweets and refined or processed carbohydrates. This is because there is a complicated interplay among certain foods, blood sugar, and reproductive and stress hormones. Though these kinds of cravings -- and others too -- feel simple and straightforward, as in "I want a cookie and I want one now," their origins can be found in the complex mechanisms of our physiology.

EATING AMERICAN-STYLE

In this country, our diet is all too heavy on treats made with refined carbohydrates and simple sugars -- such as those in highly processed white bread, cereals, doughnuts, cookies, candy and ice cream. Whether muffins for breakfast or pizza at lunch, such refined or processed sources of carbohydrates are digested rapidly, flooding the bloodstream with a rush of blood sugar. To help pump all that glucose into the cells, the body's response is to have the pancreas send out a surge of insulin. But, since there is not a consistent supply of sugar to satisfy all that insulin, soon afterward blood sugar levels plummet as quickly as they spiked, leaving the body tired and starved for energy... and sending you back to the pantry for another ride on the blood sugar roller coaster.
Or sometimes it is more complicated. A craving for sweets can also be fueled by an underlying infection within the walls of the GI tract, caused by one or several of numerous species of the yeast Candida, which thrives on sugar. This leads to production of inflammatory compounds by causing physiologic stress, which triggers cravings.

STRESS-BASED CRAVINGS

Stress -- whether it is physical or psychological -- can be another instigator. People who give in often find that eating comfort foods like crackers or cookies becomes a way they self-medicate for stress, and there are clear physiological reasons why this happens. When anxiety, tension or physical illness throws your body out of sync or balance, the physiological response includes production of the stress hormone cortisol, which affects insulin indirectly by increasing glucose production, in turn causing food cravings. Past experience has already taught our bodies that the simplest, fastest relief of low blood sugar comes from sugar or carbohydrates, which are a quick source of energy, observes Dr. Rubman. The problem is it backfires when it generates an urgent request for yet more... and more.

OPTIMAL MANAGEMENT OF CRAVINGS

When what you crave is healthy, you should by all means give in to your yearnings -- in portions of appropriate size, of course. But, says Dr. Rubman, it's important to be conscious of your cravings and examine what may be behind them. Discuss them with your medical provider in conjunction with your diet and medical status, he suggests. For example, craving salty snacks after exercise may be an indication that you do not drink enough fluids when you work out, and as a result become dehydrated and possibly sodium deficient. Also common is a desire for protein, since the fat in animal protein sources promotes satiety. If you routinely experience a late-afternoon letdown, think about what you eat for lunch. Perhaps you need to consume more lean protein and healthful complex carbohydrates that will extend your energy throughout the long day. Possible tasty combos include grilled salmon on a bed of steamed kale, or baked chicken and avocado stuffed in a whole wheat pita pocket. And if you must have a snack, instead of a candy bar or cookies, grab a handful of walnuts or some almond butter on sticks of celery.
Then, of course, there are those troublesome carbohydrate cravings. (Remember the book Potatoes, Not Prozac?) Dr. Rubman says these cravings can result in serious long-term health consequences if repeatedly indulged. For instance, after long periods of eating excessive refined and processed carbs, some peoples' bodies eventually stop responding appropriately to insulin. Known as insulin resistance, this condition leads to blood sugar levels that are higher than normal, though perhaps not quite high enough to be diagnosed as diabetes. It is associated with metabolic syndrome, which in turn leads to an increased risk for heart disease.
READ BETWEEN THE LINES

Don't just go for the easy way out and give in... listen, instead, to what's really being communicated. Consider your cravings to be messages about what your body needs. Your ultimate goal is to ensure that you control cravings, and don't allow them to control you.
Source(s): Andrew L. Rubman, ND, director, Southbury Clinic for Traditional Medicines, Southbury, Connecticut.

Healthy Carb, Fat and Protein Ranges

2008-03-31T10:07:00.002-05:00

**Healthy Carb, Fat and Protein Ranges

Nutrient: Carb** Healthy Fats Protein (women) Protein (men)

Healthy Range 45%-65% 20%-35% 10%-35% 10%-35%

1200 calories 135-195 g 27-47 g 60-105 g N/A

1500 calories 169-244 g 33-58 g 60-131 g 75-131 g

1800 calories 203-293 g 40-70 g 60-158 g 75-158 g

2100 calories 236-341 g 47-82 g 60-184 g 75-184 g

2400 calories 270-390 g 53-93 g 60-210 g 75-210 g

*Keep in mind that with these guidelines general caloric needs are based on age, lifestyle and level of daily exercise. For a more sedentary lifestyle and with age use the lower end of the scale and increase slighltly as level of physical activity increases. If you are not sure consult a medical or dietary practitioner

**With carbohydrates remember that fruits, vegetables, and whole grains should be included in this category of healthy carbohydrates. White flours and refined sugars are the carbs that should be minimized or avoided.

25 ways to get on track with healthy eating/ exercise goals

2008-03-26T15:37:00.003-05:00

Nobody is perfect. From time to time we may indulge at a party, birthday, holiday gathering or weekend away. When these days come along even the most controlled eaters may go overboard--which is fine. What is not fine is when we think that extra couple pieces of cake, dinner rolls or third dinner out in a row has "thrown us off" permanently and completely derailed our weight loss efforts. This is simply not true. Several consecutive choices that were less than healthy will not affect us as we look at the big picture, but staying in that frame of mind for the next 4, 5, 6 months to a year will. Its never too late to get back onto our regular cycle after these "fun" events come along. Here are 25 ways to re-connect and get back on track with how you love to live your daily life in a healthy manner.
1) As soon as you notice yourself giving in to the "Oh well, what the heck attitude" say "STOP". Make the next choice a healthy one that you can be proud of.
2) Exercise, or go for a walk(even a short one) as soon as possible. Release those healthy, positive endorphins which will influence you to make well balanced decisions.
3) Call a workout buddy, friend, support system (Hungry Heart Counselor : ) and talk about what your experiencing
4) Ask yourself what the resistance is about and then ask yourself when you would like to let that resistance go.
5) Go shopping for some healthy foods. Re-stock that fridge with things you know are good for your body.
6) Do yard work or an activity in nature to reconnect
7) Read an inspirational book or quote
8) Keep a daily food journal for a few days to give yourself accountability
9) Ask yourself your motivation to continue and write down a few thoughts
10) Listen to uplifting music while doing household chores and sing loudly!
11) Meditate and visualize a healthier you. Your ideal picture of yourself making healthy choices and feel the feeling of pride that accompanies these choices
12) Play, do something just for fun and just for you
13) Slow down each time you eat something. Allow yourself to reconnect with that satisfied feeling. Chew many times, breathe between bites and taste each morsel of food
14) Drink extra water. Make it a practice to have a full glass of water in the AM
15) Join an activity
16) learn something new; give your brain a new challenge
17) Re-write goals and affirmations that make sense for your current state
18) Do a healthy recipe search and experiment with new healthy items
19) Read labels, throw out food in pantry that may have been a deterent
20) Plan a reward trip or schedule yourself a massage or pedicure after a week of healthy choices
21) Tell yourself that there is room for "fun" foods because you eat them in moderation
22) Plan ahead for the "fun" foods at gatherings, birthday parties, etc and just eat a little lighter for the meals and snacks before or after the "fun" foods.
23) Always keep the snacks and meals in place regardless of what "fun" food is coming up. You will eat less of the "fun" stuff if you don't go in starving.
24) Remind yourself that you have made a permanent lifestyle change to yourself to respect yourself when making food choices. Accept that we are human and that we are not perfect and give yourself the right not to be perfect and be human.
25) Enjoy the freedom of choice! Remind yourself that you always have a choice and you choose to be healthy!

Quiet time: When and where will you find yours?

2008-03-07T10:22:00.002-05:00

With the increasing popularity of things like yoga, meditation groups and self-help books on this topic, we as a society are more aware of the need for daily quiet time and how essential it is to our peace and sanity. Quiet time allows us to clear our thoughts, re-evaluate how we want to feel and allows us to be more productive with the rest of the time we spend busily accomplishing tasks and going from one place to the next. So often we get stuck in feeling how we are feeling and not liking that feeling but we forget to take the time to "go within" and ask ourselves how we would prefer to feel. Giving ourselves that choice allows us to open up to a sense of freedom and exploration and puts us back in control of ourselves and how we operate. When we notice ourselves going down the path of moodiness or "the whole world is against me" feeling is around, allow that to be a cue to set aside any length of time to make a change.

Tips for finding quiet time for yourself:
1) It doesn't have to be quiet to be quiet time
-With screaming kids or even in a busy work environment we can still use focal points to bring you back into your head. Think of journaling or even just picking a place on your computer (relaxing screen saver) or a spot on your wall or desk to focus in on. At home, pick the first color that comes to your mind and as you look around the room look for other things that are that color only and notice how your senses (touch, smell, hearing, feeling) expand as you become more aware of being in that moment.
2) Don't be judgemental about length or quality of quiet time
-It may be one minute, 30 minutes, or a split second but it is all useful and it all counts. Give yourself a goal or a choice of feeling more relaxed, more happy or at peace with each bit of quiet time you give yourself. Each time you look into the mirror practice smiling with your eyes and letting them crinkle.
3) Look to nature
-Try just looking out of your window at a tree and noticing its natural symmetry, watch its branches blow in the breeze. Watch for birds to fly by or look up at clouds and look for shapes just like your imagination would let you enjoy as a child. Take a different route when running errands or on your daily commute and get "lost" in looking for things you may have not noticed before. Take a different street and be observant of others who seem to be enjoying the day. Take note, sometimes just people watching can be an observatory form of meditation and quieting the mind. Let your mind make up stories for who you think they are and what you think they might be passionate about.
4) For the busiest of people, find quiet time while involved in daily tasks
-When washing the dishes, be in the moment of washing the dishes; pay attention to the soap and foam and the rhythym or sound the noise makes. When folding clothes, notice the feel and texture of the fabric and listen to relaxing or upbeat music. When doing computer work, put a picture or motivational quote that you have written that makes you smile as you take that energy with you into your work. While running errands around town, take 3 conscious deep breaths at traffic lights and practice being in the moment by genuinely expressing interest in how the cashier or bank teller is doing.
5) Forget needing a reason for quiet time
-You and your sanity are worth it! You don't need to earn or prove it and it is the quickest most effective way to change your mood. Pay attention to yourself and enjoy how relaxed and centered and clear you feel as you make time for yourself--enjoy!

These foods do what?

2008-02-21T17:40:00.001-05:00

These Foods Do What?
apples
Protects your heart
prevents constipation
Blocks diarrhea
Improves lung capacity
Cushions joints
apricots
Combats cancer
Controls blood pressure
Saves your eyesight
Shields against Alzheimer's
Slows aging process
artichokes
Aids digestion
Lowers cholesterol
Protects your heart
Stabilizes blood sugar
Guards against liver disease
avocados
Battles diabetes
Lowers cholesterol
Helps stops strokes
Controls blood pressure
Smoothes skin
bananas
Protects your heart
Quiets a cough
Strengthens bones
Controls blood pressure
Blocks diarrhea
beans
Prevents constipation
Helps hemorrhoids
Lowers cholesterol
Combats cancer
Stabilizes blood sugar
beets
Controls blood pressure
Combats cancer
Strengthens bones
Protects your heart
Aids weight loss
blueberries
Combats cancer
Protects your heart
Stabilizes blood sugar
Boosts memory
Prevents constipation
broccoli
Strengthens bones
Saves eyesight
Combats cancer
Protects your heart
Controls blood pressure
cabbage
Combats cancer
Prevents constipation
Promotes weight loss
Protects your heart
Helps hemorrhoids
cantaloupe
Saves eyesight
Controls blood pressure
Lowers cholesterol
Combats cancer
Supports immune system
carrots
Saves eyesight
Protects your heart
Prevents constipation
Combats cancer
Promotes weight loss
cauliflower
Protects against Prostate Cancer
Combats Breast Cancer
Strengthens bones
Banishes bruises
Guards against heart disease
cherries
Protects your heart
Combats Cancer
Ends insomnia
Slows aging process
Shields against Alzheimer's
chestnuts
Promotes weight loss
Protects your heart
Lowers cholesterol
Combats Cancer
Controls blood pressure
chili peppers
Aids digestion
Soothes sore throat
Clears sinuses
Combats Cancer
Boosts immune system
figs
Promotes weight loss
Helps stops strokes
Lowers cholesterol
Combats Cancer
Controls blood pressure
fish
Protects your heart
Boosts memory
Protects your heart
Combats Cancer
Supports immune system
flax
Aids digestion
Battles diabetes
Protects your heart
Improves mental health
Boosts immune system
garlic
Lowers cholesterol
Controls blood pressure
Combats cancer
kills bacteria
Fights fungus
grapefruit
Protects against heart attacks
Promotes Weight loss
Helps stops strokes
Combats Prostate Cancer
Lowers cholesterol
grapes
saves eyesight
Conquers kidney stones
Combats cancer
Enhances blood flow
Protects your heart
green tea
Combats cancer
Protects your heart
Helps stops strokes
Promotes Weight loss
Kills bacteria
honey
Heals wounds
Aids digestion
Guards against ulcers
Increases energy
Fights allergies
lemons
Combats cancer
Protects your heart
Controls blood pressure
Smoothes skin
Stops scurvy
limes
Combats cancer
Protects your heart
Controls blood pressure
Smoothes skin
Stops scurvy
mangoes
Combats cancer
Boosts memory
Regulates thyroid
aids digestion
Shields against Alzheimer's
mushrooms
Controls blood pressure
Lowers cholesterol
Kills bacteria
Combats cancer
Strengthens bones
oats
Lowers cholesterol
Combats cancer
Battles diabetes
prevents constipation
Smoothes skin
olive oil
Protects your heart
Promotes Weight loss
Combats cancer
Battles diabetes
Smoothes skin
onions
Reduce risk of heart attack
Combats cancer
Kills bacteria
Lowers cholesterol
Fights fungus
oranges
Supports immune systems
Combats cancer
Protects your heart
Strengthens respiration

peaches
prevents constipation
Combats cancer
Helps stops strokes
aids digestion
Helps hemorrhoids
peanuts
Protects against heart disease
Moderate for type O
Combats Prostate Cancer
Lowers cholesterol
Aggravates diverticulitis
pineapple
Strengthens bones
Relieves colds
Aids digestion
Dissolves warts
Blocks diarrhea
prunes
Slows aging process
prevents constipation
boosts memory
Lowers cholesterol
Protects against heart disease

Checklist for a healthy consciousness

2008-02-09T17:12:00.000-05:00

1. Awareness of emotions and feelings
2. Ability to honor emotions and feelings (even when we don't necessarily like them)
3. Healthy problem solving skills
4. logical reasoning, healthy assessment of system of beliefs
5. Ability to "let go" or ask for assistance when needed
6. Knowledge/exploration of our purpose
7. Daily check-in with our spiritual, physical, emotional, creative, intellectual needs
8. Ability to fulfill our needs or take baby steps moving in the direction of fulfillment
9. Knowledge that nothing is permanent everything is temporary
10. If you can try it out first in your mind you can acheive it as long as you detach from the results

Top 10 Reasons for starting your day with exercise

2007-11-03T11:17:00.000-05:00

1. Exercising early in the morning "jump starts" your metabolism, keeping it elevated for hours, sometimes for up to 24 hours! As a result, you’ll be burning more calories all day long—just because you exercised in the morning.

2. Exercising in the morning energizes you for the day—not to mention that gratifying feeling of virtue you have knowing you’ve done something disciplined and good for you.

3. Studies have shown that exercise significantly increases mental acuity—a benefit that lasts four to ten hours after your workout ends. Exercising in the a.m. means you get to harness that brainpower, instead of wasting it while you’re snoozing.

4. Assuming you make exercise a true priority, it shouldn’t be a major problem to get up 30 to 60 minutes earlier—especially since regular exercise generally means a higher quality of sleep, which in turn means you’ll probably require less sleep. (If getting up 30 to 60 minutes earlier each day seems too daunting, you can ease into it with 10 to 20 minutes at first.)

5. When you exercise at about the same time every morning—especially if you wake up regularly at about the same time—you’re regulating your body's endocrine system and circadian rhythms. Your body learns that you do the same thing just about every day, and it begins to prepare for waking and exercise several hours before you actually open your eyes. That’s beneficial because:
o Your body’s not “confused” by wildly changing wake-up times, which means waking up is much less painful. (You may even find that you don’t need an alarm clock most days.)
o Hormones prepare your body for exercise by regulating blood pressure, heart rate, blood flow to muscles, etc.
o Your metabolism, along with all the hormones involved in activity and exercise, begin to elevate while you're sleeping. As a result, you’ll feel more alert, energized, and ready to exercise when you do wake up.

6. Many people find that morning exercise has a tendency to regulate their appetite for the rest of the day. Not only do they eat less (since activity causes the release of endorphins, which in turn diminishes appetite), they also choose healthier portions of healthier foods.

7. People who consistently exercise find, sometimes to their great surprise, that the appointed time every morning evolves into something they look forward to. Besides the satisfaction of taking care of themselves, they find it’s a great time to plan their day, pray, or just think more clearly—things most of us often don’t get to do otherwise.

8. Exercising first thing in the morning is the most foolproof way to ensure that other things don’t overtake your fitness commitment, particularly if you have a hectic family life. (It’s so easy to wimp out in the evening, when we’re tired or faced with such tasks as rustling up dinner and helping with homework.)

9. More than 90% of those who exercise consistently have a morning fitness routine. If you want to exercise on a regular basis, the odds are in your favor if you squeeze your workout into the a.m.

9.5. Non-morning people can always trick themselves in the a.m. Having trouble psyching yourself up for a sunrise jog? Do what I did—tell yourself that you’ll still be so fast asleep that you won’t even remember—much less mind!

& THE TOP 10 REASON TO EXERCISE IN THE MORNING IS...........
10. YOUR WHOLE DAY WILL GO BETTER!!!

A healthy way to include carbohydrates...

2007-11-02T17:01:00.001-05:00

The Million Dollar QuestionHow do you include carbohydrates in you diet in a safe, effective, and controlled way? The “Please KISS Me” (Please Keep It So Simple for Me) plan for carbohydrate control is a wonderful tool that only contains 3 simple rules:

RULE 1: Include the following in your diet:
Fruits: 2-4 servings daily
Vegetables: 3-5 servings daily
Whole grain breads, muffins, bagels, rolls, pasta, noodles, crackers, cereal, and brown rice: 6-11 servings daily ** for those limiting wheat consumption use wheat alternatives such as: brown rice pastas and breads, Quinoa, Spelt, Millet, and Ezekiel.
beans and peas: 1-2 servings daily
Low-fat and non-fat dairy products: 3 servings daily

RULE 2: Limit the following to less than 2 servings daily:
Fruit Juice
Refined and processed white flour products (bread, muffins, bagels, rolls, pasta, noodles, crackers, cereal)
White rice
French fries
Fried vegetables

RULE 3: Eliminate the following from your diet or eat only on occasion:
Sugary desserts, cookies, cakes, pies, candies
Doughnuts and pastries
Chips, cola and carbonated beverages
Sugar, honey, syrup, jam, jelly, molasses

Good Carbs Vs. Not So Good Carbs-& Digestion

2007-11-02T16:30:00.000-05:00

The Truth About Carbohydrates
Not all Carbs are Created Equal
-- By Becky Hand

It's true. A carbohydrate-rich diet can inflate appetite and girth. Low-carb diets do promote short-term weight loss, but are accompanied by some severe dangers. So what should you do? The truth is, you can have your carbs and eat them too—you just have to know how to choose them. The Truth about Carbohydrates
Carbohydrates are the body's ideal fuel for most functions. They supply the body with the energy needed for the muscles, brain and central nervous system. In fact, the human brain depends exclusively on carbohydrates for its energy.
Carbohydrates are found in fruits, vegetables, beans, dairy products, foods made from grain products, and sweeteners such as sugar, honey, molasses, and corn syrup.
The body converts digestible (non-fiber) carbohydrates into glucose, which our cells use as fuel. Some carbs (simple) break down quickly into glucose while others (complex) are slowly broken down and enter the bloodstream more gradually.
During digestion, all carbohydrates are broken down into glucose before they can enter the bloodstream where insulin helps the glucose enter the body’s cells. Some glucose is stored as glycogen in the liver and muscles for future use, like fueling a workout. If there is extra glucose, the body will store it as fat. All carbohydrates are not created equal. There are basically three types of carbohydrates:
Simple carbohydrates are composed of 1 or 2 sugar units that are broken down and digested quickly. Recent research has shown that certain simple carbohydrate foods can cause extreme surges in blood sugar levels, which also increases insulin release. This can elevate appetite and the risk of excess fat storage.
Complex carbohydrates (also referred to as starch) are made up of many sugar units and are found in both natural (brown rice) and refined (white bread) form. They are structurally more complex and take longer to be broken down and digested. Complex carbohydrate foods have been shown to enter the blood stream gradually and trigger only a moderate rise in insulin levels, which stabilizes appetite and results in fewer carbohydrates that are stored as fat. Unrefined or ‘whole grain’ carbohydrates found in products like brown rice, whole wheat pasta and bran cereals are digested slowly. They contain vitamins, minerals and fiber which promote health. Fiber and nutrient-rich vegetables, fruits and beans which are carbohydrates also have many important functions for the body and are important for good health.
Indigestible carbohydrates are also called fiber. The body is unable to breakdown fiber into small enough units for absorption. It is therefore not an energy source for the body but does promote health in many other ways. Simple carbs, complex carbs, and fiber are found in many foods. Some provide important nutrients that promote health while others simply provide calories that promote girth.
Sugar, syrup, candy, honey, jams, jelly, molasses, and soft drinks contain simple carbohydrates and little if any nutrients.
Fruits contain primarily simple carbohydrate but also valuable vitamins, minerals, fiber, and water.
Vegetables contain varying amounts of simple and complex carbohydrates, vitamins, minerals, fiber, and water.
Legumes such as beans, peas, lentils and soybeans contain complex carbohydrates, fiber, vitamins, minerals, and protein.
Milk products contain simple carbohydrates along with protein, calcium and other nutrients.
Grain products contain complex carbohydrates, fiber, vitamins, minerals, and protein. The amounts vary depending on the type of grain used and the amount of processing. Selecting whole grain options whenever possible is recommended. What You Should Know About Low-Carbohydrate DietsFollowing an extremely low-carbohydrate diet is disastrous, dangerous, and above all—boring! Carbohydrates are NOT the enemy. Including the appropriate amounts and types of carbohydrate-rich foods in your diet is essential for long-term health and weight loss/maintenance. The Body’s Immediate Reaction to Very Low Carbohydrate Diets When there is a severe deficit of carbohydrates, the body has several immediate reactions:
With no glucose available for energy, the body starts using protein from food for energy. Therefore this protein is no longer available for more important functions, such as making new cells, tissues, enzymes, hormones, and antibodies and the regulation of fluid balance.
When carbohydrates are lacking, the body cannot burn fat in the correct way. Normally carbs combine with fat fragments to be used as energy. When carbs are not available, there is an incomplete breakdown of fat that produces a by-product called ketones. These ketones accumulate in the blood and in the urine causing ketosis, which is an abnormal state. Ketosis does cause a decrease in appetite because it's one of the body's protection mechanisms. It's an advantage to someone in a famine (which the body thinks it's experiencing) to lack an appetite because the search for food would be a waste of time and additional energy.
Due to the lack of energy and the accumulation of ketones, low-carb diets are often accompanied by nausea, headaches, dizziness, fatigue, bad breath, and dehydration.
Because of dehydration and a lack of fiber, constipation can result.
Exercise and fitness performance is reduced on a low-carb diet. Do not be surprised if your energy level is so low that you cannot make it through your normal workout routine. The Long-Term Effects of Low Carbohydrate Diets When you severely restrict carbohydrates, your consumption of protein and fat increases, which has several long-term effects:
The risk of many cancers increases when fruits, vegetables, whole grain products, and beans are eliminated from the diet.
Protein foods are also high in purines, which are broken down into uric acid. Elevated levels of uric acid in the blood may lead to needle-like uric acid crystals in joints, causing gout.
Kidney stones are more likely to form on high protein, ketosis-producing diets.
Over time, high protein diets can cause a loss of calcium and lead to osteoporosis.
The risk of heart disease is greatly increased on a low-carb diet that is high in protein, cholesterol, fat, and saturated fat. A temporary reduction in cholesterol levels may be experienced, but this is common with any weight loss.

Chicken Noodle Soup

2007-09-11T14:54:00.000-05:00

INGREDIENTS
2 1/2 cups wide brown rice noodles or Quinoa noodles
1 teaspoon flaxseed oil or extra virgin olive oil
12 cups chicken broth
1 1/2 tablespoons salt
1 teaspoon poultry seasoning
1 cup chopped celery
1 cup chopped onion

1/4 cup water

1/3 cup cornstarch or substitute
3 cups diced, cooked chicken meat

DIRECTIONS
Bring a large pot of lightly salted water to a boil. Add noodles and oil, and boil for 8 minutes, or until tender. Drain, and rinse under cool running water.
In a large saucepan or Dutch oven, combine broth, salt, and poultry seasoning. Bring to a boil. Stir in celery and onion. Reduce heat, cover, and simmer 15 minutes.
In a small bowl, mix cornstarch and water together until cornstarch is completely dissolved. Gradually add to soup, stirring constantly. Stir in noodles and chicken, and heat through.

Roasted Sweet Potato Strips

2007-09-11T14:41:00.000-05:00

Makes 4 servings

Prep time: 30 minutes

Ingredients: 1 tbs orange juice, 1 tbs unsalted butter melted, 1/4 tsp ground nutmeg, 1 1/4 pounds sweet potatoes, (unpeeled for extra vitamins and nutrients) cut into strips 4x 1 1/2 inches.

Preheat oven to 450. In small bowl whisk together juice, butter and nutmeg. Combine juice mixture and potatoes in a large ziploc bag; toss to coat. Spread in a single layer on a parchment paper lined baking sheet. Salt to taste. Bake for 25 minutes or until browned.

Quick and Healthy Pizza lunch

2007-09-11T10:30:00.001-05:00

Toast bread of choice (spelt, ezekiel, or millet and flax bread). Sprinke low fat mozzarella or other light cheese on bread. Cover with tomato sauce of choice. Top with favorite veggies, (broccolli used here) and put in oven or microwave to heat. Enjoy!

Brown Rice and Tuna Salad

2007-09-11T10:26:00.001-05:00

Enjoy this super easy and healthy lunch!

Cook 1 cup of long grain brown rice and mix into chunk lite or albacore tuna.

Mix in parmesan cheese or skim mozzarella or veggie slice cheese. Add tomatoes and onions and finish with a balsamic vinaigrette or healthy dressing of choice.

Healthy Pasta Dish

2007-09-11T10:08:00.000-05:00

Healthy Pasta-Guilt Free!
Serves 4
Prep time: 15 minutes
Cook time: 25 minutes
Ingredients needed:
12 ounces spiral-shaped brown rice pasta, 1 medium zucchini, halved lengthwise, 1 medium yellow squash, halved lengthwise, 1 red bell pepper seeded and quartered, 1 peach, halved and pitted, 2 tbs olive oil, divided, Salt and ground black pepper, 1 cup cherry or grape tomatoes and 4 green onions.
Dressing Ingredients: 1/2 cup OJ, 1 tbs honey mustard, 1 tbs balsamic vinegar, 1 tbs chopped fresh thyme or 1/2 tbs dried, 1/4 cup chopped fresh basil

Preheat oven to 450. Coat a large baking sheet with cooking spray, cook pasta drain and transfer to large bowl. Place zucchinni, squash, bell pepper and peach on prepared baking sheet, flesh side up. Brush tops with olive oil. Season with salt and black pepper. Place tomatoes and green onions on tray (do not baste). Roast 25 minutes until all are tender and golden brown. In a medium bowl whisk dresssing ingredients together. Season to taste with salt and black pepper add mixture to pasta and toss to coat. Chop roasted veggies (except tomatoes) and peach into 1-inch pieces and add to pasta mixture. Add tomatoes and toss to combine. Fold in chopped basil. Enjoy warm or chilled.

Caravelis Turkey Salad

2007-07-23T12:33:00.000-05:00

For this satisfying salad combine:
Spinach
Black Olives
2 Tomatoes
1 Cucumber
Onion Slices
¼ lbs of Turkey
4 Slices of Pepper Jack Cheese
Oil & Balsamic Vinegar
Pepper & Oregano

Healthy Baked tortilla chips

2007-06-26T10:38:00.000-05:00

Home-made tortilla chips (better than from the bag!)
3 corn tortillas canola oil spray kosher salt
1) Set oven to 325 2) Tear tortillas in half, and then into chip size pieces 3) Spray briefly with canola spray 4) Sprinkle with salt 5) Flip chips and repeat on other side 6) Bake for 14 minutes or until slightly browned
This recipe serves 1. Multiply recipe by number of people to serve.

Serving suggestion:
Cut an avocado in half and use chips to scoop out avocado. Tastes great and adds an antioxidant boost to your day!

Berry Almond Cookies

2007-06-26T10:29:00.000-05:00

Berry Almond Cookies
4 cups brown rice flour1 cup almond butter2.5 cups xylitol (natural sweetener) 6 tablespoons or you can use stevia but it is highly concentrated so use a little less, flaxseed meal1 1/3 cups fruit puree (berry jam works!)2 tablespoons natural, alcohol free Frontier Almond Flavoring2 tablespoons Baking Powder1 teaspoon sea salt
1. Preheat oven to 325 degrees2. Mix almond butter, 2 cups xylitol, almond flavoring, and flax to a creamy paste. Put other half cup of xylitol in a bowl.3. Add fruit puree and mix well.4. Add flour, baking powder, and salt. Mix to a soft dough.5. Roll into 1.5in balls, toss in bowl of xylitol, and press with a fork in a criss-cross pattern.6. Bake at 325 degrees for 15 minutes.

2007-05-09T11:18:00.000-05:00

Sweet Potatoes with Warm Black Bean Salad

For a satisfying last-minute supper, it's hard to beat a sweet potato zapped in the microwave. The fragrant filling of beans and tomatoes adds protein. Be sure to eat the skin, which is full of fiber, as well.
Makes 4 servings
ACTIVE TIME: 15 minutes
TOTAL TIME: 25 minutes
EASE OF PREPARATION: Easy
4 medium sweet potatoes 1 15-ounce can black beans, rinsed 2 medium tomatoes, diced1 tablespoon extra-virgin olive oil1 teaspoon ground cumin1 teaspoon ground coriander3/4 teaspoon salt1/4 cup reduced-fat sour cream1/4 cup chopped fresh cilantro
1. Prick sweet potatoes with a fork in several places. Microwave on High until tender all the way to the center, 12 to 15 minutes. (Alternatively, place in a baking dish and bake at 425 degrees F until tender all the way to the center, about 1 hour.) 2. Meanwhile, in a medium microwaveable bowl, combine beans, tomatoes, oil, cumin, coriander and salt; microwave on High until just heated through, 2 to 3 minutes. (Alternatively, heat in a small saucepan over medium heat.)3. When just cool enough to handle, slash each sweet potato lengthwise, press open to make a well in the center and spoon the bean mixture into the well. Top each with a dollop of sour cream and a sprinkle of cilantro.
NUTRITION INFORMATION: Per serving: 295 calories; 6 g fat (2 g sat, 3 g mono); 6 mg cholesterol; 52 g carbohydrate; 8 g protein; 9 g fiber; 572 mg sodium. Nutrition bonus: Vitamin A (450% daily value), Vitamin C (45% dv), Fiber (38% dv), Folate (25% dv), Iron (15% dv), Potassium (15% dv).

Lunch Box Salad

Lunchbox: Chopped Salad Serves 1; prep time: 15 minutes; total time: 15 minutes 2 whole pepperoncini 5 ounces romaine, finely shredded (about 4 cups) 1 plum tomato, cored, seeded, and finely diced 2 ounces sliced provolone cheese, cut into thin strips 2 ounces thinly sliced hard salami, cut into thin strips 2 teaspoons olive oil 2 teaspoons red-wine vinegar 1/2 teaspoon Dijon mustard Coarse salt and pepper 1. Stem and thinly slice 1 pepperoncini; in an airtight container, mix with lettuce, tomato, cheese, salami, and whole pepperoncini. 2. In a small bowl, whisk oil, vinegar, mustard, and a pinch each of salt and pepper; transfer to a small container. Refrigerate both containers, covered, up to overnight. Toss just before serving. Per serving: 413 calories; 29.8 grams fat; 25.9 grams protein; 11 grams carbohydrates; 3.8 grams fiber

GRAPEFRUIT SUNRISE

Grapefruit Sunrise
Grapefruit, oranges and strawberries are a great combination for this refreshing, satisfying drink!
Prep and Cook Time: 5 minutes
Ingredients: Juice of 2 grapefruit Juice of 4 oranges 1 cup fresh or frozen strawberries 2 tsp honey Sections from 1 grapefruit 1/2 cup sliced strawberries
Directions:
Place grapefruit juice, orange juice, 1 cup strawberries and honey in blender and blend until smooth.
Strain into 2 chilled glasses.
Top with grapefruit sections and strawberries.
Serves 2
Healthy Cooking Tips:
Chill the fruit first for cold juice or add some ice cubes while blending. Try adding your favorite protein powder to make a light breakfast or snack.

YOGURT WITH FRUIT

Yogurt with Fruit
This recipe is great for breakfast and as a dessert.
Prep and Cook Time: 15 minutes
Ingredients: 1 apple chopped ½ cup raisins 1 cup seedless grapes 2 sliced bananas 1 cup berries, whatever is in season 2 cups plain or vanilla low fat yogurt
Directions:

10 MINUTE FRUIT & CHEESE SALAD

10 Minute Fruit & Cheese Salad
This 10-minute salad offers you a quick and easy way to enjoy the delicious combination of flavors of the fruit, cheese and salad greens while receiving their many healthy benefits. It is a perfect light and cool dish on a warm day.
Prep and Cook Time: 10 minutes
Ingredients: ¾ cup green seedless grapes 3 fresh apricots, cut into eighths 3 dried figs sliced medium thick ½ lb mixed salad greens 2 TBS fresh lemon juice salt and cracked black pepper to taste extra virgin olive oil to taste 3oz goat or gorgonzola cheese *optional ( ¼ lb sliced turkey breast cut into bite size pieces)
Directions:
Toss all ingredients together and serve. Top with goat or gorgonzola cheese.
Serves 2

FRESH HERBED CHICKEN BREAST

Fresh Herbed Chicken Breasts
The fresh herbs in this recipe turn an ordinary chicken breast into a flavorful dish with added healthy benefits. It takes very little time and is well worth the little bit of extra effort, giving you another easy way to enjoy the chicken.
Prep and Cook Time: 20 minutes
Ingredients: 4 boneless chicken breasts with skin on 2 medium cloves garlic pressed 1 TBS fresh squeezed lemon juice 2 tsp chopped fresh sage 2 tsp chopped fresh thyme 1 tsp chopped fresh rosemary 1/4 cup chicken broth salt and cracked black pepper
Directions:

Preheat broiler on high. Place ovenproof metal pan under broiler to get hot. Do not use glass or pyrex for this.
Season chicken with a little salt and pepper. When pan is very hot, about 5 minutes, put chicken in pan and return to broiler. Turn heat to low. Don't put too close to flame. It is best to put in middle of the oven, about 7 inches from the heat source. (Quick Broil) for about 15 minutes, or until done, depending on thickness of chicken. While chicken is cooking chop herbs.
In a separate small skillet add chopped herbs, lemon juice, broth, pressed garlic, salt and pepper. Heat on medium heat for just ½ minute.
When chicken is done remove skin, slice, and place on platter. Drizzle herb sauce over chicken.
Serves 4
Serving Suggestions:Serve with
Steamed Vegetable Medley and
Pureed Navy Beans
Healthy Cooking Tips:
Chicken breasts can easily dry out. Leaving the skin on until done and making sure you do not over cook it helps a great deal. The breasts should read 160 degrees on an instant reading thermometer and the juices run clear. By leaving the skin on while broiling it keeps the breast moist and flavorful. It is important to broil the chicken breasts no closer than the 7 inches from heat source as recommended, and have the heat turned to low. This will give the breasts a chance to cook throughout without burning on top and drying out. Placing it in a very hot pan, seals the bottom and retains more moisture. This recipe is created for a quick and easy meal. If you have the time, try marinating the chicken breasts for 24 hours in the herb mixture. Increase the lemon juice by 1 TBS. It will be more tender, and the sauce will permeate the breast. By slicing the breast when done there is more surface for the sauce to permeate the meat if done the quick and easy way without marinating.

15 MINUTE STIR FRIED CHICKEN & ASPARAGUS

15 Minute Stir Fried Chicken & Asparagus
This recipe gives you a quick and easy way to enjoy the delicious tastes of chicken and asparagus. It has a lot of flavor, especially for so few ingredients, and can be made in just 15 minutes from start to finish. Our Healthy Stir-Fry cooking method makes this dish even healthier because it uses no heated oils.
Prep and Cook Time: 15 minutes
Ingredients: 1 medium onion cut in half and sliced medium thick 1 bunch asparagus cut into 1 inch lengths (about 2 cups when cut) discard bottom fourth 1 TBS chicken broth 1 TBS minced fresh ginger 3 medium cloves garlic, pressed 1 large boneless, skinless chicken breasts cut into 1inch pieces 2 TBS soy sauce 1 TBS rice vinegar pinch red chili flakes salt and white pepper to taste
Directions:

Heat 1 TBS broth in a stainless steel wok or 12-inch skillet. Healthy Stir Fry onion and asparagus in broth for about 3 minutes over medium high heat, stirring constantly.
Add ginger, garlic, chicken, and continue to stir-fry for another 3-4 minutes stirring constantly.
Add soy sauce, vinegar, and red chili flakes. Stir together and cover. Cook for another 2-3 minutes. This may have to cook for an extra couple minutes if the asparagus is thick. Season with salt and pepper to taste.
Serves 2Serving Suggestion: Serve with
Rice & Cucumber, Seaweed Salad
Healthy Cooking Tips:
You may have to vary the cooking time of onion and asparagus according to the thickness of the asparagus. Cook an extra minute or two if the asparagus is thick. Do this before adding the rest of the ingredients so the chicken doesn't get overcooked. It will become tough

VEGETABLE STIR FRY

Vegetarian Stir Fry
This recipe we created gives you a delicious, and easy way of receiving the many health benefits of vegetables in your meal in just 20 minutes. Our Healthy Stir-Fry cooking method makes it even healthier by not using heated oils. Feel free to add other vegetables you may have on hand to this dish if you have the time.
Prep and Cook Time: 20 minutes
Ingredients: 1 medium onion cut in half and sliced medium thick 1 TBS vegetable broth 4 medium cloves garlic, pressed 1 TBS minced fresh ginger 1 red bell pepper cut into ½ inch pieces 1 cup sliced fresh shiitake mushrooms, (remove stems) 2 cups sliced green cabbage 5 oz extra firm tofu cut into ½ inch cubes 2 TBS soy sauce 1 TBS rice vinegar 2 TBS chopped fresh cilantro 1 TBS sesame seeds salt and white pepper to taste
Directions:

Prepare ingredients to stir-fry.
Heat 1 TBS broth in a stainless steel wok or 12 inch skillet. Healthy Stir-Fry onion for about 2 minutes in broth over medium high heat stirring constantly.
Add red pepper and mushrooms. Continue to stir-fry for another 2 minutes. Add garlic, ginger and continue to cook stirring for another 2-3 minutes.
Add cabbage, and rest of ingredients and cook for another 2 minutes. Sprinkle with sesame seeds.
Serves 4
Serving Suggestion: Serve with Seaweed Rice Healthy Cooking Tips:
Make sure you slice cabbage thin, so you can cook it quickly. If over cooked it will release its water and dilute the flavor of your dish. By slicing it thin, you can cook it for just a couple of minutes so it doesn't taste raw without this happening.

ROMAINE & AVOCADO SALAD

Romaine & Avocado Salad
This salad is a good healthy start for any meal. It is a quick and easy way to add flavor and nutrition to your meal all year round. The light dressing makes this salad lower in fat than most without losing flavor.
Prep and Cook Time: 10 minutes
Ingredients: 1 large head romaine lettuce, outside leaves discarded 1 large tomato chopped 1 small red bell pepper cut in thin julienne, 1 inch long 1/2 small avocado cut into chunks *Optional: 2 TBS coarsely chopped walnuts Dressing 2 TBS lemon juice 2 tsp balsamic vinegar extra virgin olive oil to taste Salt and cracked black pepper to taste
Directions:

Remove outer leaves of lettuce heads and discard. Cut off tops of leaves and discard. Tops are bitter. Chop remaining inner leaves. Rinse in cold water, and if you have a salad spinner, spin lettuce to dry. If you don't have one, remove as much water as possible in a colander and then dry with paper towels. This will keep the flavor of the salad from getting diluted.
Whisk together lemon juice, vinegar, olive oil, salt and pepper in a small bowl and toss with salad greens. Sprinkle with chopped walnuts if desired.
Serves 4

MIXED GREENS WITH GRAPES & FETA

Contrasting sweet grapes with savory feta cheese and crisp, colorful greens, this salad makes an elegant first course.
Makes 8 servings, about 1 1/2 cups each
ACTIVE TIME: 15 minutes
TOTAL TIME: 15 minutes
EASE OF PREPARATION: Easy
Dressing1/4 cup extra-virgin olive oil2 tablespoons red-wine vinegar 1/4 teaspoon salt, or to tasteFreshly ground pepper to tasteSalad8 cups mesclun salad greens (5 ounces)1 head radicchio, thinly sliced2 cups halved seedless grapes (about 1 pound), preferably red and green3/4 cup crumbled feta or blue cheese
1. To prepare dressing: Whisk (or shake) oil, vinegar, salt and pepper in a small bowl (or jar) until blended.2. To prepare salad: Just before serving, toss greens and radicchio in a large bowl. Drizzle the dressing on top and toss to coat. Divide the salad among 8 plates. Scatter grapes and cheese over each salad; serve immediately.
NUTRITION INFORMATION: Per serving: 135 calories; 10 g fat (3 g sat, 6 g mono); 13 mg cholesterol; 9 g carbohydrate; 3 g protein; 1 g fiber; 239 mg sodium.Nutrition bonus: Vitamin C (15% daily value), Folate (9% dv).1/2 Carbohydrate Serving
MAKE AHEAD TIP: To make ahead: The dressing will keep, covered, in the refrigerator for up to 2 days.

HOMEMADE APPLESAUCE

This is a speedy homemade applesauce is fabulous with potato latkes or for a healthy snack for kids.
Makes 2 cups
ACTIVE TIME: 15 minutes
TOTAL TIME: 15 minutes
EASE OF PREPARATION: Easy
4 McIntosh apples, peeled and chopped1 tablespoon brown sugar, or more to taste (optional)Pinch of cinnamon
Place apple pieces in a medium microwaveable bowl. Cover and microwave until softened, about 4 minutes. Transfer to a food processor, add brown sugar, if using, and cinnamon and puree until desired consistency.
NUTRITION INFORMATION: Per tablespoon: 9 calories; 0 g fat (0 g sat, 0 g mono); 0 mg cholesterol; 2 g carbohydrate; 0 g protein; 0 g fiber; 0 mg sodium.0 Carbohydrate Servings

BANANA BERRY BLAST
This refreshing, filling smoothie type drink is full of vitamins and antioxidants. Skip a meal and have this treat instead.
Banana Berry Blast
1 large banana, peeled, sliced and frozen (Note)3/4 cup frozen or fresh strawberries, raspberries or blueberries3/4 cup low- or non-fat vanilla frozen yogurt1 12-oz can or bottle of regular or diet ginger ale, chilled
Place all the ingredients in a blender or food processor. Cover and blend at highest speed until smooth.
Note: if you use fresh berries, try to use a frozen banana, and if you use a fresh banana, go for frozen berries. Otherwise your drink will be too thin. Both fruits being frozen will give you a satisfyingly thick drink.

SUN TEA

Sun TeaRaise a glass to this simple rite of summer that combines tea, water and sunshine to create a thirst-quenching drink.
Yields: 2 quarts
1. Add 4 to 6 teabags (depending on your taste) to 2 quarts of water, cover, and place in a warm, sunny spot until the tea reaches the strength you desire, but not more than five hours.
2. Remove teabags and chill immediately for safety.
TraditionalFor the classic beverage, use orange pekoe teabags. Stir in sugar if desired and garnish with fresh lemon slices.
HerbalFresh herbs also steep well. Add a few ounces of the leaves of your favorite herbs to the water. Strain; garnish with sprigs of fresh herbs and sweeten with honey.
Fruit-FlavoredUse a combination of orange pekoe and berry- and peach-flavored teabags for brighter flavor. Garnish with fresh raspberries and peach slices.

LIME MARINATED SCALLOPS W/COCONUT SAUCE
Lime Marinated Scallops with Coconut Sauce
With a gas grill or broiler this elegant dinner becomes known as fast food. Invest in metal kabob/skewers and you'll never have to soak bamboo sticks again.
Serving: 4Prep Time: 10 minutesCook Time: 5 minutesTotal Time: 15 minutes
1 lb fresh scallops 1 cup coconut milk 2 scallions, finely chopped 1/2 cup sour cream salt freshly ground pepper lime wedges melted butter
Thread scallops on bamboo or metal skewers. Season with salt and pepper and brush with butter. Combine sour cream, coconut milk and scallions, blend well. Grill scallops quickly over hot coals, approximately 1 minute on each side. Serve on a platter garnished with lime wedges. Give each guest a small bowl of dipping sauce and enjoy.
To keep this meal lower fat use fat free sour cream.
Based on individual serving.Calories: 324Total Fat: 23 gCarbohydrates: 9 gProtein: 21 g

AVOCADO & SUN-DRIED TOMATAO ON BAGEL
Avocado and Sun-Dried Tomato on BagelPrep time: 3 minutes Cook time: none Yields: 1 serving
Ingredients:
1 whole-wheat bagel such as Natural Ovens or Thomas' 100% Whole Wheat (170 calories, 6 grams fiber)
1 1/2 tablespoons tahini butter
1/4 thinly sliced California avocado
6 oil-packed sun-dried tomatoes
Directions:Spread both halves of the bagel with tahini butter. Top with avocado and sun-dried tomatoes.
Nutritional Information:Based on individual serving412 calories; 15 g protein; 48 g carbohydrate; 11 g fiber; 23 g fat (3 g saturated); 0 mg cholesterol; 259 mg sodium

QUICK & HEALTHY SNACKS
Next time you or your kids need to re-fuel, try any of the following quick, healthy snacks:Dairy -String cheese and fruit (canned or fresh)Nonfat cottage cheese or yogurt with fruitSmoothies with milk or yogurt and sliced bananas or strawberriesWhole-wheat crackers with cheese or peanut butterYogurt with fresh fruit or granolaLow-fat chocolate milkScoop of ice cream or frozen yogurt with fresh berries Fruits and Vegetables Raw vegetable sticks with low-fat yogurt dip, cottage cheese or hummusApples and cheese - pears and other fresh fruits work too!Baby carrotsFruit saladApplesauce cups (unsweetened)Frozen fruit barsDried fruit such as raisins or plums and nuts Grains Cereal - dry or with milkBaked potato chips or tortilla chips with salsaPretzels (lightly salted or unsalted) and a glass of milkBagels with tomato sauce and melted cheese Flavored rice cakes (like caramel or apple cinnamon) with peanut butter Popcorn - air popped or low-fat microwave Whole-grain crackers or english muffin with peanut butterVanilla wafers, gingersnaps, graham crackers, animal crackers or fig bars and a glass

FRESH FRUIT BURRITOS
Fresh Fruit Burritos
This delicious blend of flavors - fresh fruit, peanut butter, and vanilla yogurt, all wrapped up in a flour tortilla, makes a healthy snack for kids & grown-ups alike.
Ingredients4 6-inch flour tortillas 4 tbsp. Creamy peanut butter 1 Banana 4 Med. fresh strawberries 1 Med. fresh peach 1/4 cup Fresh blueberries 4 tbsp. Vanilla yogurt
PreparationWash fresh strawberries, blueberries, and peach; peel peach, halve and remove pit. For each burrito, spread 1 Tbsp. peanut butter evenly on a flour tortilla to within 1/2 inch of edge. Onto each tortilla distribute in a line along the center 1/4 sliced banana, 1 sliced fresh strawberry, 1/4 thinly sliced peach and approx. 1 Tbsp. blueberries. Drizzle 1 Tbsp. vanilla yogurt over the fruit. Carefully fold one side of tortilla over the fruit, tucking the edge under the fruit so it's not too loosely packed. Roll the folded & tucked portion of the burrito towards the other side; the peanut butter will help hold it together. If desired for small children, cut the burrito in half crosswise, using a diagonal cut. Enjoy!
Cook's NotesKids can help wash fruit and put the burritos together, but keep small hands away from sharp knives used for slicing fruit! This is our favorite combination of fruits, but of course the recipe can be adapted to include other fruit on hand, or scaled up using larger tortillas for a heartier snack or even a light summer lunch.
Nutrient Information258 Calories 11 g Total Fat 2 g Saturated Fat 3 g Polyunsaturated Fat 35 g Carbohydrates 8 g Protein 19 RE Vitamin A 12 mg Vitamin C 77 mg Calcium 239 mg Sodium 2 mg Iron 4 g Fiber

SOY FRAPPACHINO
Ingredients 1/2 cup strong brewed organic brewed coffee or espresso
8.45 ounces Edensoy Chocolate
8.45 ounces Edensoy Vanilla, Edensoy Extra Vanilla, or Edensoy Light Vanilla
3 Tablespoons pure maple syrup
3 1/2 cups ice cubes or crushed ice
1/4 teaspoon ground cinnamon

Serves 4 Prep Time: 0:05Cook Time: 0:00 Nutritional Info Per serving 127 Calories, 2g Fat (13% calories from fat), 4g Protein, 24g Carbohydrate, 0mg Cholesterol, 60mg Sodium
Directions Place all ingredients into a blender and blend until the ice is crushed, about 1 to 2 minutes. Pour into glasses and sprinkle a dash of cinnamon on top of each glass of frappachino. Place a straw in each glass and serve.

MOCHA MINT SMOOOTHIE
Ingredients 2 cups Edensoy Chocolate or Edensoy Carob
1/4 teaspoon peppermint extract
1 Tablespoon organic maple syrup
2 cups crushed ice or 1 1/2 cups ice cubes
2 fresh mint leaves, optional

Serves 2 Prep Time: 0:05Cook Time: 0:00 Nutritional Info Per serving 202 Calories, 4g Fat (17% calories from fat), 8g Protein, 35g Carbohydrate, 0mg Cholesterol, 113mg Sodium
Directions Crush the ice in a blender, and add all remaining ingredients. Pulse until smooth. Pour into glasses, and garnish with a small sprig of fresh mint leaves.

SCRAMBLED TOFU
Ingredients
1 Tablespoon Eden Extra Virgin Olive Oil or Toasted Sesame Oil1/4 cup onion, diced
1/4 cup button mushrooms, remove stems and slice
1/4 cup organic sweet corn, fresh or frozen
1/4 cup carrots, julienned
1 pound organic extra firm tofu, rinsed and drained
2 teaspoons Eden Shoyu Soy Sauce or Ume Plum Vinegar, or to taste
1/4 cup scallions, finely sliced or minced parsley
1/4 teaspoon black pepper, freshly ground
1 teaspoon turmeric, optional
Serves 4
Prep Time: 0:10Cook Time: 0:12
Nutritional Info Per serving 170 Calories, 10g Fat (52% calories from fat), 15g Protein, 6g Carbohydrate, 0mg Cholesterol, 184mg Sodium Directions
Heat the oil in a large skillet and sauté the onions and mushrooms for 2 to 3 minutes. Add the carrots and sweet corn. With your hands crumble the tofu on top of the vegetables. Sprinkle the shoyu or ume plum vinegar over the tofu, cover and reduce the flame to medium-low. Cook for 5 minutes or until the tofu fluffs up like scrambled eggs. Remove the cover, turn the flame to high, mix in the scallions, black pepper and turmeric. Cook another 2 to 3 minutes, stirring frequently until all liquid from the tofu evaporates. Serve hot for breakfast, lunch or dinner.
Note: Eden Sliced Shiitake Mushrooms can be substituted for buttom mushrooms. Simply soak the mushrooms in warm water to cover for 10, remove, drain and follow above directions. The shiitake soaking water can be saved and used for making soup stock, if desired.

BAKED BLACK BEAN BURRITOS
Ingredients
16 ounces Eden Organic Refried Black Beans, 1 can1/4 cup water
1 cup organic sweet corn, fresh or frozen
1 chipotle pepper in adobo sauce
1/2 cup tofu sour cream, see Eden's recipe
6 organic 8 inch flour tortillas
1 cup salsa
1 cup onion, diced
2 Tablespoons Eden Extra Virgin Olive Oil
Serves 6
Prep Time: 0:20Cook Time: 0:20
Nutritional Info Per serving 263 Calories, 9g Fat (30% calories from fat), 8g Protein, 40g Carbohydrate, 0mg Cholesterol, 567mg Sodium Directions
Preheat the oven to 350°. Heat the oil in a medium skillet and sauté the onions for 4 to 5 minutes. Add the beans, water and corn. Mix thoroughly and heat up over a medium-low flame while stirring frequently until the beans are hot. While the beans are cooking, prepare the tofu sour cream (see Eden's recipe on the web). Chop the chipotle pepper and place in the tofu sour cream. Let sit 5 minutes.
Spoon equal amount of the bean mixture down the center of each tortilla. Top with equal amounts of tofu sour cream. Roll up the tortillas and place seam down on a lightly oiled baking dish. Pour the salsa over the tortilla. Cover and bake for 20 minutes or so until hot. Remove cover and serve.

VEGETABLE POT PIE
Ingredients
FILLING2 Tablespoons Eden Extra Virgin Olive Oil
1 small onion, diced
1/4 cup Eden Sliced Shiitake Mushrooms, soaked 10 minutes in 1 cup warm water
1/2 cup celery, diced
1/2 cup carrots, sliced
1/2 cup organic potatoes, diced
1/2 cup green peas, fresh or frozen
1/2 cup green beans, fresh or frozen
2 Tablespoons Eden Organic Kuzu Root Starch, dissolved in 3 Tbsp. cold water
1 cup Edensoy Original or Extra Original
1 cup water, including shiitake soaking water
1/2 teaspoon Eden Sea Salt
1/2 teaspoon black pepper, freshly ground
1/4 teaspoon dried sage
1 cup broccoli, chopped
CRUST
3 cups organic unbleached white flour
1/4 teaspoon Eden Sea Salt
1/2 cup Eden Extra Virgin Olive Oil
1 cup Edensoy Original, Extra Original, EdenBlend or Edensoy Unsweetened
Serves 4
Prep Time: 0:30Cook Time: 0:35
Nutritional Info Per serving 742 Calories, 39g Fat (43% calories from fat), 19g Protein, 97g Carbohydrate, 0mg Cholesterol, 438mg Sodium Directions
Heat the oil in a soup pot and sauté the onions for 1 to 2 minutes. Remove the shiitake, save the soaking water and add them to the pot. Add the celery, potatoes and carrots. Sauté another 2 to 3 minutes. Add the green peas and green beans. Combine the Edensoy with 1 cup of shiitake soaking water and the dissolved kuzu. Slowly add it to the pot, stirring constantly until the liquid thickens. Add salt, pepper and sage. Reduce the flame to low and simmer 10 minutes. Turn off the heat and mix in the broccoli.Preheat the oven to 350°. Prepare the pie crust by combining the dry ingredients. Combine the wet ingredients and mix in with the dry to form a ball of dough. Divide the dough in half. Roll out on a floured board or baking paper to form a bottom crust. Place the crust in a 9 inch pie plate. Trim the edges and with a fork poke several holes in the bottom of the crust. Bake for 5 minutes. Roll out the remaining dough for the top crust.
Fill the pre baked crust with the vegetable filling. Moisten the edges of the crust with water. Place the top crust on and press the edges firmly down with a fork. Trim the top crust with a knife. Poke several holes in the top crust with a fork to allow steam to escape. Bake again approximately 30 minutes until golden and flaky. Remove and allow to cool for 5 minutes before slicing.
Yields 1 pie, 8 slices
Serving size 2 slices per person

ASPARAGUS WITH SPICY WASABI DRESSING
Ingredients
20 asparagus spears, cut in 2" lengths2 cups water, to cook asparagus
2 Tablespoons organic roasted tahini (sesame butter)
3/4 teaspoon Eden Wasabi Powder (Japanese Mustard)
4 Tablespoons orange juice
1 Tablespoon Eden Mirin
1/2 teaspoon Eden Shoyu Soy Sauce
1 teaspoon red onion, minced
Serves 4
Prep Time: 0:05Cook Time: 0:05
Nutritional Info Per serving 70 Calories, 4g Fat (49% calories from fat), 3g Protein, 7g Carbohydrate, 1g Fiber, 0mg Cholesterol, 81mg Sodium Directions
Bring water to a boil. Parboil the asparagus for 3 to 4 minutes until tender but still slightly crisp. Remove, rinse under cold water quickly, and drain. Place all other ingredients in a blender and puree or mix until smooth and creamy. Place the asparagus in a mixing bowl, add the dressing, and toss thoroughly to mix. This dressing can be used over any type of blanched, steamed, or raw vegetables.

ZUCCHINI SCRAMBLE
This quick scramble makes a delicious breakfast. Serve it with English muffins, warm tortillas or toasted French bread.
1 onion, chopped 2 garlic cloves, minced 2 medium zucchini, finely diced (about 2 cups) ½ pound firm tofu, diced 1 teaspoon chili powder 1-2 tablespoons reduced-sodium soy sauce about 1/2 cup salsa (optional) English muffins, warm tortillas or toasted French bread for serving Heat 1/2 cup of water in a large non-stick skillet. Add onion and garlic. Cook over high heat, stirring often, until soft, about 5 minutes.
Add zucchini, tofu, and chili powder. Reduce heat and cook, stirring often, until zucchini is tender, about 5 minutes. Add a small amount of additional water if necessary to prevent sticking.
Stir in soy sauce. Top with salsa if desired.
Per serving: 98 calories; 8 g protein; 13 g carbohydrate; 3 g fat; 4 g fiber; 316 mg sodium; calories from protein: 29%; calories from carbohydrates: 46%; calories from fats: 25%

QUICK BREAKFAST PUDDING
Quick Breakfast Pudding(Serves 4)
8 to 10 dried apricot halves2 to 3 medium dried figs1/4 cup raisins1 medium apple1 cup quick rolled oats3 cups vanilla rice milk1/4 teaspoon cinnamon
In a food processor, chop the apricot halves, figs, and raisins. Cut and core the apple and then add it to the dried fruit in the food processor. Chop fine. Transfer the fruit mixture to a medium-sized saucepan and add the remaining ingredients. Simmer slowly, stirring occasionally, for about 5 minutes, or until thickened.

VEGGIE WRAP
Veggie WrapMakes 4 wraps
Veggie Wraps make a perfectly delicious, vegetable-rich meal.
¼ cup sunflower seeds 4 whole wheat tortillas 1-2 cups hummus 1-2 cups mixed salad greens or torn leaf lettuce 1 carrot, shredded 1 cup bean sprouts Preheat oven or toaster oven to 375°F.
Place sunflower seeds in a small ovenproof dish and roast until lightly browned and fragrant, about 10 minutes. Set aside.
Warm tortillas, one at a time, in a large dry skillet, flipping to warm both sides until soft and pliable.
Spread each tortilla evenly with about ½ cup of hummus, leaving edges uncovered.
Divide remaining ingredients evenly among tortillas.
Wrap tortillas around filling.
Per wrap: 240 calories; 10 g protein; 34 g carbohydrate; 9 g fat; 4 g fiber; 240 mg sodium; calories from protein: 16%; calories from carbohydrates: 53%; calories from fats: 31%

CALIFORNIA WALDORF SALAD
California Waldorf SaladMakes about 6 cups
2 crisp, tangy apples (Fuji, winesap, Granny Smith, or similar)1 large carrot, julienned or grated1/2 cup raisins1/4 cup chopped walnuts1/3 cup vegan mayonnaise3 tablespoons seasoned rice vinegar
Scrub and dice the apples, then place into a salad bowl. Add the carrots, raisins, walnuts, vegan mayonnaise, and vinegar. Stir to mix. Chill before serving, if possible.
Per 1/2-cup serving: 61 calories; 1 g protein; 11 g carbohydrate; 2 g fat; 1 g fiber; 153 mg sodium; calories from protein

BARBECUED VEGETABLE BROCHETTES

Barbecue Vegetable BrochettesMakes about 8 brochettesThese colorful brochettes can be roasted in the oven, or tossed on the grill for delicious picnic fare. Serve them on a bed of brown rice, pasta, or bulgur.
1 pound very firm tofu (optional)1 bottle of your favorite barbecue sauce1 small red onion1 green bell pepper, seeded1 red bell pepper, seeded1/2 pound crimini or button mushrooms1 basket cherry tomatoes (optional)1 medium zucchini (optional)
Cut the tofu into 1-inch cubes and marinate it in some of the barbecue sauce for 30 minutes or more. Cut the onion into 1-inch chunks, then separate the layers. Cut the bell peppers into generous bite-sized pieces. Remove the stems from the mushrooms and the tomatoes. Cut the zucchini into 1/2-inch thick rounds. Preheat oven to 450 degrees or light the grill. Thread the vegetables and marinated tofu onto skewers.
For oven-roasted brochettes: line a 9x13-inch baking pan with foil, then place the brochettes across the pan so the ends of the skewers rest on the edges of the pan. Brush liberally with barbecue sauce and bake in preheated oven for 20 minutes, brushing with additional barbecue sauce about halfway through cooking and at the end of the cooking time.
For grilling: brush the brochettes with barbecue sauce and place over medium-hot coals for 10 to 15 minutes, turning occasionally and basting with additional barbecue sauce.
Nutrition information per serving: 100 calories, 7 g protein, 13 g carbohydrate; 1.5 g fat, 238 mg sodium, 0 mg cholesterol

Pizza with Broccoli and Black Olives

Broccoli, accented by black olives, makes a delicious--and extra healthful--pizza topping. As a variation, substitute Canadian bacon for the olives.
Makes one 12-inch pizza, for 4 slices
ACTIVE TIME: 30 minutes
TOTAL TIME: 45 minutes
EASE OF PREPARATION: Moderate
Cornmeal for dusting12 ounces Whole-Wheat Pizza Dough (recipe follows) or other prepared dough2 cups broccoli florets, cut into 3/4-inch pieces1/2 cup diced red onion1 tablespoon plus 1 teaspoon extra-virgin olive oil, divided2/3 cup prepared marinara sauce 3/4 teaspoon dried oregano1/8 teaspoon crushed red pepper1 cup grated part-skim mozzarella cheese 1/4 cup Kalamata olives, pitted and coarsely chopped
1. Place a pizza stone or inverted baking sheet on the lowest oven rack; preheat oven to 500°F or highest setting. Coat a 12 1/2-inch pizza pan with cooking spray and dust with cornmeal.2. Prepare Whole-Wheat Pizza Dough, if using.3. Place broccoli in a steamer basket over boiling water, cover and steam until just tender, 2 to 3 minutes. Rinse with cold water to stop cooking; drain well. Transfer to a medium bowl, add onion and 1 tablespoon oil; toss to coat.4. Combine sauce, oregano and crushed red pepper.5. On a lightly floured surface, roll the dough into a 13-inch circle. Transfer to the prepared pan. Turn edges under to make a slight rim. Brush the rim with the remaining 1 teaspoon oil.6. Spread the sauce over the crust, leaving a 1/2-inch border. Sprinkle with mozzarella. Scatter the broccoli mixture over the cheese. Sprinkle with olives.7. Place the pizza pan on the heated pizza stone (or baking sheet) and bake the pizza until the bottom is crisp and golden, 10 to 14 minutes. Serve immediately.
NUTRITION INFORMATION: Per slice: 374 calories; 15 g fat (4 g sat, 9 g mono); 18 mg cholesterol; 45 g carbohydrate; 15 g protein; 6 g fiber; 927 mg sodium.Nutrition bonus: 37 mg Vitamin C (60% dv), 92 mcg Folate (32% dv), 30% dv Vitamin A, 268 mg Calcium (25% dv), 24% dv Fiber.

Eating Well Tuna Melt

Here's our updated version of the classic - and great proof that you can have your, well, melt and eat it, too, even if you're building a healthy lifestyle. How about a tossed green salad on the side?
Makes 4 servings
ACTIVE TIME: 10 minutes
TOTAL TIME: 15 minutes
EASE OF PREPARATION: Easy
4 slices whole-wheat bread2 6-ounce cans chunk light tuna (see Ingredient note), drained1 medium shallot, minced (2 tablespoons)2 tablespoons reduced-fat mayonnaise1 tablespoon lemon juice1 tablespoon minced flat-leaf parsley1/8 teaspoon saltDash of hot sauce, such as TabascoFreshly ground pepper to taste2 tomatoes, sliced1/2 cup shredded sharp Cheddar cheese
1. Preheat the broiler.2. Toast bread in a toaster.3. Combine tuna, shallot, mayonnaise, lemon juice, parsley, salt, hot sauce and pepper in a medium bowl. Spread 1/4 cup of the tuna mixture on each slice of toast; top with tomato slices and 2 tablespoons cheese. Place sandwiches on a baking sheet and broil until the cheese is bubbling and golden brown, 3 to 5 minutes. Serve immediately.
NUTRITION INFORMATION: Per serving: 264 calories; 7 g fat (3 g sat, 1 g mono); 68 mg cholesterol; 19 g carbohydrate; 31 g protein; 3 g fiber; 403 mg sodium; 274 mg potassium.Nutrition bonus: Vitamin A (20% daily value), Vitamin C (20% dv).1 Carbohydrate ServingExchanges: 1 starch, 1/2 vegetable, 3 very lean meat, 1/2 high-fat meat
TIP: Ingredient note: Canned white tuna comes from the large albacore and can be high in mercury content. Chunk light, on the other hand, which comes from smaller fish, skipjack or yellowfin, is best for health-conscious eaters. According to a recent study, canned white tuna samples averaged about 315 percent more mercury than chunk light tuna samples.

Whole wheat Couscous

Couscous, which is actually a type of tiny pasta, makes an almost-instant side dish. Happily, the whole-wheat variety is just as fast to prepare as regular couscous. Lemon zest is a delicious accent to nutty Parmesan in this Italian-inspired couscous.
Makes 6 servings, 2/3 cup each
ACTIVE TIME: 15 minutes
TOTAL TIME: 20 minutes
EASE OF PREPARATION: Easy
1 14-ounce can reduced-sodium chicken broth or vegetable broth1/4 cup water2 teaspoons extra-virgin olive oil1 cup whole-wheat couscous1 1/2 cups frozen peas2 tablespoons chopped fresh dill1 teaspoon freshly grated lemon zestSalt & freshly ground pepper to taste1/2 cup freshly grated Parmesan cheese
1. Combine broth, water and oil in a large saucepan; bring to a boil. Stir in couscous and remove from heat. Cover and let plump for 5 minutes.2. Meanwhile, cook peas on the stovetop or in the microwave according to package directions.3. Add the peas, dill, lemon zest, salt and pepper to the couscous; mix gently and fluff with a fork. Serve hot, sprinkled with cheese.
NUTRITION INFORMATION: Per serving: 208 calories; 4 g fat (1 g sat, 2 g mono); 6 mg cholesterol; 35 g carbohydrate; 10 g protein; 7 g fiber; 186 mg sodium.

Mock Risotto

Risotto is hardly effortless fare, what with all that stirring over a hot stove. But instant brown rice and creamy Neufchatel cheese can make a nutty, rich, stand-in version that's sure to be a family favorite. Substitute any vegetables you wish for the asparagus and bell pepper. Make it a Meal: Paired with a salad, this is a perfect vegetarian main course, or serve as a side dish with grilled chicken or steak.
Makes 4 servings, 1 1/2 cups each
ACTIVE TIME: 40 minutes
TOTAL TIME: 40 minutes
EASE OF PREPARATION: Easy
1 tablespoon extra-virgin olive oil1 medium onion, diced1/4 teaspoon salt2 cups instant brown rice4 cloves garlic, chopped 2 1/2 cups vegetable or reduced-sodium chicken broth1 pound asparagus, trimmed and cut into 1/4-inch pieces1 red bell pepper, finely diced1 cup frozen peas, thawed4 ounces reduced-fat cream cheese (Neufchatel)1/2 cup grated Asiago or Parmesan cheese, plus more for passing, if desired1/4 cup minced chives or scallion greens
1. Heat oil in a large nonstick skillet over medium-low heat. Add onion and salt and cook, stirring often, until soft and just beginning to brown, 4 to 6 minutes. Add rice and garlic and cook until the garlic is fragrant, 30 seconds to 1 minute. Add broth and bring to a boil; cover, reduce heat to a simmer and cook for 5 minutes.2. Remove cover and spread asparagus and bell pepper on top of the simmering rice-do not stir into the rice mixture. Replace cover and continue simmering, adjusting the heat if necessary, until the liquid is almost absorbed and the asparagus is bright green but still crisp, about 5 minutes.3. Add peas and cream cheese; stir until the mixture is creamy and the cheese is incorporated. Return to a simmer and continue cooking until the liquid has evaporated and the asparagus is tender, about 5 minutes more. Stir in 1/2 cup Asiago (or Parmesan). Serve topped with chives (or scallions) and additional grated cheese.
NUTRITION INFORMATION: Per serving: 368 calories; 14 g fat (6 g sat, 5 g mono); 29 mg cholesterol; 51 g carbohydrate; 13 g protein; 7 g fiber; 665 mg sodium; 338 mg potassium. Nutrition Bonus: Vitamin C (120% daily value), Vitamin A (70% dv), Folate (29% dv).3 Carbohydrate ServingsExchanges: 3 starch, 1 vegetable, 1 high-fat meat

Parmesan Zucchini

Simple and delicious, the almost caramelized zucchini are topped with a Parmesan crust. Serve Mary's zucchini like a wedge of pizza, straight from the pan, with the cheese-side up.
Makes 4 servings, 3/4 cup each
ACTIVE TIME: 35 minutes
TOTAL TIME: 35 minutes
EASE OF PREPARATION: Easy
2 teaspoons extra-virgin olive oil2 pounds zucchini (about 4 medium), sliced 1/4 inch thick1/8 teaspoon saltFreshly ground pepper to taste1/2 cup finely shredded Parmesan cheese (1 ounce)
Heat oil in a large nonstick skillet over medium heat. Add zucchini and cook, stirring every 2 to 3 minutes, until tender and most of the slices are golden brown, about 25 minutes. Reduce heat to medium-low, sprinkle with salt and pepper; stir to combine. Sprinkle with cheese, cover and cook until the cheese is melted, 1 to 2 minutes more. Serve warm.
NUTRITION INFORMATION: Per serving: 82 calories; 5 g fat (1 g sat, 2 g mono); 5 mg cholesterol; 8 g carbohydrate; 5 g protein; 3 g fiber; 204 mg sodium. 1/2 Carbohydra

Banana and Kiwis Salad

Put away any preconceived notions of Grandma's fruit salad. This unusual combination of tropical fruit in a savory shallot vinaigrette will have you dreaming of the tropics.
Makes 4 servings
ACTIVE TIME: 25 minutes
TOTAL TIME: 25 minutes
2 tablespoons lime juice1 tablespoon canola oil1 tablespoon minced shallot2 teaspoons rice vinegar1 teaspoon honey1/4 teaspoon saltPinch of cayenne pepper, or to taste4 kiwis, peeled and diced2 firm ripe bananas, cut diagonally into 1/2-inch-thick slices1/2 cup diced red bell pepper2 tablespoons thinly sliced fresh mint2 tablespoons chopped cashews, toasted (see Tip)
Whisk lime juice, oil, shallot, vinegar, honey, salt and cayenne in a medium bowl. Add kiwis, bananas, bell pepper and mint; toss to coat. Serve sprinkled with cashews.
NUTRITION INFORMATION: Per serving: 170 calories; 6 g fat (1 g sat, 3 g mono); 0 mg cholesterol; 30 g carbohydrate; 3 g protein; 5 g fiber; 151 mg sodium.Nutrition bonus: Vitamin C (190% daily value), Fiber (20% dv), Potassium & Vitamin A (15% dv).1 1/2 Carbohydrate ServingsExchanges: 2 fruit, 1 fat
TIP: To toast nuts & seeds on the stovetop: Toast in a small dry skillet over medium-low heat, stirring constantly, until fragrant and lightly browned, 3 to 5 minutes.

Grapefruit

GrapefruitGrapefruits are not only excellent sources of vitamin C, they are also good sources of fiber, vitamin A, potassium, folate and vitamin B5.
The pink and red varieties are also good sources of lycopene. Sweet, tart and tangy, grapefruits are in their prime. Enjoy one simply for breakfast or a snack, or in one of these EatingWell recipes.

Sweet Potatoes Fries
Making oven fries out of sweet potatoes brings out their inherent sweetness.
Makes 2 servings
ACTIVE TIME: 5 minutes
TOTAL TIME: 25 minutes
EASE OF PREPARATION: Easy
1 large sweet potato, peeled and cut into wedges2 teaspoons canola oil1/4 teaspoon salt Pinch of cayenne pepper
Preheat oven to 450°F. Toss sweet potat wedges with oil, salt and pepper. Spread the wedges out on a rimmed baking sheet. Bake until browned and tender, turning once, about 20 minutes total.
NUTRITION INFORMATION: Per serving: 122 calories; 5 g fat (0 g sat, 3 g mono); 0 mg cholesterol; 19 g carbohydrate; 2 g protein; 3 g fiber; 323 mg sodium; 429 mg potassium.

Oranges

OrangesOranges are one of the delights of winter eating. Our creative recipes open up new ways to use a seasonal favorite.
Most varieties of oranges are available year-round, but they're starting to peak now-just in time to shake up your palate with a jolt of zesty flavor. Excellent sources of vitamin C, they're also high in fiber, folate, vitamins B1 and A, potassium and calcium. Our healthy recipes use oranges in new and different ways.

Make Ahead Trail Mix
Try this with portable mix with any combination of dried fruits and nuts.
Makes 5 servings, about 1/4 cup each
ACTIVE TIME: 5 minutes
TOTAL TIME: 5 minutes
EASE OF PREPARATION: Easy
1/4 cup whole shelled (unpeeled) almonds1/4 cup unsalted dry-roasted peanuts1/4 cup dried cranberries1/4 cup chopped pitted dates2 ounce dried apricots or other dried fruit
Combine almonds, peanuts, cranberries, dates and apricots (or other fruit) in a medium bowl.
NUTRITION INFORMATION: Per serving: 156 calories; 7 g fat (1 g sat, 4 g mono); 0 mg cholesterol; 21 g carbohydrate; 4 g protein; 3 g fiber; 0 mg sodium; 247 mg potassium.
MAKE AHEAD TIP: Store in plastic bags for up to 2 weeks at room temperature.

5 Minute Breakfast Ideas
5 Minute Breakfasts
1.) Toaster oven Quesadilla with corn tortilla and veggie slices cheese dipped in tomato sauce or salsa
2.) Arrowhead mills pancake mix with Cascadian Farm frozen cherries or bananas.
3.) Vans or Waffle Heaven waffles , or any other real ingredient hgh fiber waffle. If you don't know what the ingredients are then don't eat them. with
- yogurt and frozen blueberries or cherries
-peanut butter and raisins and drizzle some honey
-maple syrup and/or honey with bananas/ with raw almonds slivers, cashew or walnuts
- peanut butter and jelly (real fruit) no artificial sweetners-high fructose sugar, corn syrup,etc.
4.) Real shake - made with milk, soymmilk, ricemilk or almond milk with, frozen fruit and yogurt, tofu or a handful of raw nut. You can make extra shake to drink through the midmorning.
Plus a bowl of cereal.Cereal Brands- Barbara's Bakery, Peace Cereal, Health Valley, Kashi with Cascadian Farm frozen cherries, strawberries or Blueberries, bananas or raisins. Cereals with at least 3-5 grams of fiber and you recognize all the ingredients as real food. If you wouldn't eat an ingredient by itself, why would we eat it mixed in with other foods.
5.) French Toast- make enough for breakfast and a midmorning snack. Take a piece in put in a zip lock back and have on the road. Use high fiber bread. Ezeckio, Vogel, Miltons. Have fruit with it. Takes 5 minutes.
6.) Cut up fresh fruit or defrost frozen fruit and put on table first. Start having adults or kids picking on fruit while preparing the rest of breakfast. Include fruit or vegetable with a protein and healthy high fiber carb (no corn syrups, fructose, sucrose, etc.) For quickness, I may cut up extra of the fruit I've picked for breakfast time and use the extra in lunch for snacks.
7.)1/2 eggs and 1/2 egg whites with spinach, tomatoes, asparagus, whatever vegetable you have left over from last nights dinner.
8.) Rice from last nights dinner reheat throw in egg and egg whites with vegetables from last night or frozen vegetables and make a quick stir fry.
9.) Old Wessex or Quaker Oats Instant Oats add raisins or bananes with almond slivers and honey or maple syrup. With a glass of milk, alternative milk or shake.
10.) Bean, tomato, and cheese Burrito. Heat up black beans while toasting the tortilla with the cheese on it. Canned black beans from Westbrae, Garden of Eatin, or if regular brands watch the sodim. You can mix a can of regular beans and low sodium beans. This will give you some flavor but cut the sodium in half.
11.) Egg and black bean burrito with tomato.
12.) Toasted Grill Cheese with Tomato Soup. Shari Anns or Amy's Soups are good. Sodium is still high, so cut with Health Valley low sodium tomato soup. Take extra soup put in a thermos and take for midmorning. Eat 1/2 the sandwich at breakfast and take the other 1/2 with left over soup for snack.
13.) Peanut Butter and Apple or Banana with a glass of milk or soymilk. Laura Scudders, Trader Joe's Better than Peanut Butter (only 21/2 grams of fat), MaraNathas, Arrowhead Mills, Wild Oats, pick peanut butter that the oil is on top. You can also do almond nut butters, soynut butters, Tahini, are all alternatives
14.) Morning Star or Boca Soy sausage or bacon with corn tortilla and tomato sauce dip. Cantelope.
15.) Yogurt with low fat granola and fruit (cherries, blueberries, rasberries). Yogurt brand names-Horizon, Stoneyfield, Brown Cow, Mountain High, Cascadian Farms. Soy Yogurts-Wildwood and Wholesoy.
16.) If you are a coffee drinker, WAIT!!! Eat your breakfast then a little later have the coffee. The reason is the coffee taste and fullness will kill your taste for good food. Let the energy come from real food not stimulants. If you have coffee and don't eat or don't eat much a few hours later you will end up making poor food choices or overeating because your blood sugar level just went on a roller coaster dip and now we will be prone to grab at anything.

5 Minute Midmorning and Midafternoon Snacks
1). Left overs from breakfast. Whatever you make for breakfast make extra and take with you for mid day snack. You wouldn't show up to a meeting without your report or a play date without diapers. Don't show up to your day without your tools for fuel. Imagine how a child would be if you didn't bring their snacks. They don't do well and guess what we don't either. We may not start crying, screaming or kicking on the floor, but we have our own version. We get quiet, we get short with people, we feel stressed, and our anxiety level goes up. Make sure you have your snacks!!!!
2.) I'll eat 1/2 my lunch. 1/2 a peanut butter and jelly sandwich
3.) Bowl of soup. Mix a can of Anne's or ShariAnns soups with a can of beans. This way you increase your protein and fiber from the beans as well as cut down on your sodium from the soup. Mix black beans with black bean soup. Garbanzo Beans or kidney beans with vegetable soup. Split peas you can dip carrots. Nonchicken chicken noodle soup is a fun choice. You can add healthy crackers like Hains or Barbara's bakery. Crackers are typically low in fiber so it may take a lot too fill up. So I typically don't recommend crackers unless you are having it with high protein and fiber foods like beans and vegetables.
3.) Garden of Eatin chips, El Rancho Garlic and Black Bean chips, any healthy chip- watch the type and amount of fat. Put out vegetables - baby carrots or broccoli (Trader Joes has precut) and then have guacomole, black bean dip, or salsa. If you have some black beans it will give you some protein and fiber. Canned or Homemade Blend black beans in blender with milk or soymilk and then heat. If you mix up 1/2 the time you are having vegetables. You don't feel deprived because you are having your chips. Anything with guacomole on it is good whether carrots or healthy chips.
4.) Yogurt, low fat granola, and frozen or fresh fruit
5.) Peanut butter and carrots, banana, apple, and celery.
6.) Healthy Crackers, small serving of cheese and grapes or apples, pears, nectarine or plums. You need the fiber from the fruit. There isn't much fiber in the crackers, even healthier ones. Hains or Barbara's Bakery have real ingredients in them.
7.) Bowl of cereal with fruit or a real ingredient shake. (shake, milk choice, and frozen fruit)
8.) Turkey roll ups with tomato or asparagus from last nights dinner rolled up. You can add Spectrum mayonaise. Grill Ham or ham slices with tomato sauce.
9.) Tuna scoop with crackers. Spectrum mayonaise.
10.) Cinnamon Toast with Hot Chocolate. Milk or Alternative milk with Ah-Alaska or Midnight Moo chocolate syrup. or premade chocolate soy milk If it is too sweet, mix regular soymilk and chocolate soymilk.
11) Country Choice Cookies, Westbrae cookies, Pamela's cookies. They have chocolate chip, peanut butter, double chocolate, etc. Very good.with a glass of milk or soymilk. Very sweet take 2 country choices cookies and put a scoop of Soy Dream or Breyers ice cream in the middle and heat up some dark frozen cherries from Trader Joes and make an Ice Cream sandwich
11.) Zen chocoloate pudding. They are children's lunch size portions, very sweet, mix with a cherry flavored yogurt. Makes more and not as sweet. Don't go to sweets too hungry. If you are hungry hungry, then eat some real food then eat your sweet. Eat 1/2 sandwich or a bowl of soup and then have your sweet.
12.) Make cookies and brownies with Arrowmills Cookie or Brownie Mix. They have dairy and wheat free. No Pudgefudge, at Trader Joes, just add yogurt and heat.
13.) Corn Tortilla with melted Veggie Slice or Rice Dream cheese with tomato sauce on top.
14.) Rice and beans with tomatoes. Trader Joes has precooked brown rice in the frozen food section just add a can of black beans and heat. 2 minutes.
15.) Vegetables and real cheese melted dip.
16.) A handful of raw nuts mixed with cranberries, banana chips and raisins

5 Minute Lunch Ideas
1.) If you are in a work place or environment where it is hard to stop for lunch, make sure you bring lunch with you. Stop on your way in or plan on Sunday for the week to bring the food with you for the week. Leave jarred or canned foods in the office so they are available when you need them, as well as bread, fruit, and vegetables. If you need early, bagel stores are usually open early. Instead of a bagel and cream cheese that has little nutrients or fiber. Get a tuna, chicken salad, turkey, etc on bagel with tomato and sprouts, if possible. Eat 1/2 at breakfast and 1/2 at midmorning or 1/2 at lunch and 1/2 at 3pm You can pick up 2 sandwiches if you are desperate to carry you through the whole day. Also grab a piece or two of fruit and coleslaw to help carry you through the day.
2.) Homemade tunafish (water based) with Spectrum mayonaise and raisins, apple, almonds, walnuts, or celery. Its quick and easy. Have with good high fiber bread and a salad, soup, or fruit. You can eat the other 1/2 a sandwich at 3pm
3.) Good Bread with peanut butter, banana slivers, and drizzled honey with a glass of milk or soymilk. You will not be looking for anything sweet after this treat.
4.) Boca Burger or Garden Burger. Heat in toaster oven add tomato and precut up spinach. Bruchetta spread from Trader Joes or other store. Good bread and Spectrum Mayonaise and mustard.
5.) Soup and Sandwich or Salad and Sandwich. Eat 1/2 the sandwich and soup or salad. Save the other 1/2 a sandwich to eat at 3pm with some fruit.
6.) Left over fish from last nights dinner. Toast a Fish Taco with Spectrum mayonaise and a little mustard.
7.) Stir fry from last nights diinner. Heat up rice or pasta noodles an add egg, vegetable protein mix, and frozen vegetables or left over vegetables. Add Braggs Amino Acid, taste like soy sauce, or tomato sauce.
8.) Left over chicken make chicken salad. Add raisins, grapes, or apple pieces with spectrum mayonaise and crackers or on healthy bread and fruit.
9.) You can buy frozen chicken or fish patties. Put in the toaster over and have with a premade salad and healthy chips.
10.) Eggless eggsalad or hummus and tabouli. You can buy premade add to good bread with some carrots, tomatoes, cucumber, sprouts. Buy precut vegetables and dip.
11.) Split pea soup or chicken noodle soup and good high fiber bread.
12,) Prepare a large quantity of food over the weekend so you have it ready during the week. For example soup or lasagne and then you can have it as a snack or meal through out the day.
13.) Buy soy meatballs heat and cook 2 minutes of angel hair pasta, stir in some frozen vegetables.Soy Yves sandwich meat as an alternative, to ham or turkey.
14.) Take leftovers from the night before and freeze in a lunch portion for the next day.
15.) Health Valley chilli with corn bread or other good quality bread. Health Valley makes a turkey and vegetarian canned chilli. Quick and taste good.
16.) If you are eating out, get comfortable ordering it without creams, cheeses, oils, etc. It is expensive to eat out so we might as well have food prepared the way you like. Plan for your 3pm snack time. Plan to take left overs with you for your afternoon snack. Order an extra soup or fruit, so you can save some of your main meal for 3pm.

Quick Snacks and Meals for Kids
Kids should be eating real food. They should have the same nutrients or more than the adults they are with. Other cultures don't feed their kids chicken nuggets, hot dogs, cheap pizza. These foods have very little nutrient value. People get used to what they are used to getting fed. If you are only exposed to fast food or low quality food, guess what happens to your taste buds.
2.) Feed your kids the same nutritious food you are eating-fish, chicken,pasta,etc. Feed them real food. You will save them a lifetime of problems by setting their taste buds in the right direction.
3.) You can buy soy hot dogs or real chicken chicken nuggets, but use these as back ups not main staples.
4.) Annies bunny rabbit crackers are alternative to gold fish that have hydrogenated oils.
5.) Vegetable and yogurt dip or Brianna's poppy seed dressing, fruit and yogurt, Ice Cream with Cherries and or Bananas.
6.) Healthy Chips and Carrots with Black Bean Dip(blend black beans in blender with milk or soymilk) and Salsa
7.) Watermelon, pita chips, and turkey roll ups
8.) A nut butter (peanut, cashew, almond, soy, etc.) on apple or banana
9.) chunky applesauce or applesauce with banana or raisins mixed in.(I love this after dinner).
10.) frozen grapes or homemade frozen fruit bars. Jello with fruit in them.
11.) Zen chocolate pudding.
12.) Toasted quesadillas with tomato sauce or salsa.
13.) Grilled Chicken strips with Garden of Eatin Chips
14.) Homemade Nachos: Garden of Eatin chips. They have different choices-black bean, corn, blue soy flavored. Heat a can of black beans and put on top. Melt a few slices of Veggie Slices Cheese or Rice Dream Cheese with tomatoes on top. Fun and Delicious.
15.) Pita chips and tuna fish are a fun lunch. Add fruit to the tuna for variety- apples, raisins, grapes, etc.

5 Minute Dinners
5 Minute Dinners
1. Deli Counters have a lot of quick healthy choices. Just make sure the food hasn't been sitting around very long or isn't loaded up with sodium.
2. Kashi and Amy's has some premade frozen dinners. Watch the sodium in some brands of frozen dinners.
3. Dinewise is a choice under our online catalogue that you can have healthy food delivered.
4. Have 5 local restaurants phone numbers in your cell phone. Have their menus in your car with preselected healthy choices. Order enough for the next day's dinner or lunch.
5. Prepare large quantity of foods over the weekend. Lasagne or Soup to have available during the week.
6. Lentils and Rice with tomatoes can be a very easy healthy meal to make. Cook the lentils with a 2 to1 ratio of water for 35 minutes, you can add milk. Trader Joes has premade frozen brown rice just heat up and go.
7. You can stir up the premade Trader Joe's brown rice with one of their frozen vegetable bags and a can of black beans. Or go to your favorite healthy mexican restaurant and get black beans and rice with tomatoes.
8. George Foreman grill is a great tool to cook Fish or Chicken. Ready made salads and you can boil small potatoes for 5 minutes and thinly slice and grill or put in a pan with a little oil and they make great healthy french fries.
9. Take a cooking class, join a Dream Dinners group or Supper group that prepares food together weekly. Make it fun. Make preparing healthy food a hobby and social.
10. Brown ground turkey, put in heated taco shells with some preshredded veggie slice cheese and tomatoes.
11. If you have a friend that cooks healthy food ask if you can come over and watch what she does. Let her send you to the store for the ingredients. Get involved. Make it fun. Include kids.
12. Each week try one new vegetable. Every dinner include one or two vegetables on your plate. You can puree fruit to make salad dressing. For example cherries or tangerines with no pits, you can put in the blender and put on your salad. You can use salsa or black beans and their sauce to give your salad flavor. Brianna's poppy seed dressing has a lot of flavor.

2007-05-09T10:45:00.000-05:00

Morning Power Smoothie
This smoothie recipe is a wonderful combination of flavors giving you a way to enjoy the nutritional benefits of strawberries. The added tahini and yogurt will help to sustain you for a healthy fruit pick me up.

Prep and Cook Time: 5 minutes Ingredients:
4 large strawberries
¼ cup low fat plain yogurt
1 cup fresh orange juice
1 TBS tahini or flaxseed for digestion
1 medium size banana
½ tsp vanilla
1 TBS honey ** you can also substitute Stevia (natural sugar extract) for honey and vanilla**
Directions:
Remove stems from strawberries and wash.
Blend all ingredients in blender until smooth.Serve in 2 8oz glasses

2007-05-03T14:33:00.000-05:00

The Dean Salad
1 large can (5 servings) of Light Tuna in Water
1 teaspoon of mayo
2 celery stalks chopped
Pickles chopped
2 onion slices shopped
6 pickle slices (whole)
4 nice size chunks of Feta
6 Greek olives
A bed of Mixed field greens
a few parmesan & basil crackers
A little bit of Olive oil
Balsamic Vinagrette

This salad is a larger portion and can be broken into two meals as a lunch and a midafternoon portion when combined with fruit (depending on your body type and goals).

2007-05-02T19:26:00.000-05:00

By dealing with the core issues of why we are overeating, we can then make slow, steady shifts in our thinking process, which changes what shows up in our lives, how we respond, and ultimately how we approach the food.