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Category Archives: Healthy Food
23 Sep 12Posted by on
The changing of the seasons is symbolic of the cyclical nature of the heavens. In temperate climates, there are the seasonal rains that come and wash the earth during spring and autumn. The rains are a sort of announcement, a prelude, to the ensuing summer and winter seasons, respectively. It also during these times that some individuals commit themselves to seasonal cleanses and detoxes. Cleanse is short for Colon Cleansing. Detox is short for Detoxification Diet. In addition to setting the stage for enjoying a more vibrant life, cleanses and detoxes engender a higher degree of psycho-energetic sensitivity. People then can be more in tune to the seasonal vibrations.
Cleanses and Detoxes can be very beneficial to the body. They allow the body to slow down and recuperate from the abuse that results from overindulgence in nutritionally devoid foods, overindulgence in improper drinks (alcohol, soda pop, etc.), exposure to chemically laden foods, and lack of dietary fiber. “Despite all of our best efforts, we may not be able to prevent toxic substances from entering our body and affecting our well-being. Pollution, packaged foods, caffeine, smoking, drinking, and etc, over a period of time can, impair our immune function and affect our health”.
To the individual who initiates and undergoes the process, the benefits of improved digestion, greater energy and immunity, and a slimmer, more vibrant appearance can be the result. Honestly though, cleanses and detoxes are only, can only be, a part of a true effort to live a more healthy lifestyle. It has been said that many people care more about their cars than they do their bodies. Given the recent statistics concerning health in the U.S.A., that statement seems to be ‘Dead On Point’. However, it does not have to be. If they are undertaken with caution and awareness of what one’s body is ready for, cleanses and detoxes can be a part of the initiative to reverse the trend of ill-health.
Lately, attention has been focused on cleanses and detoxes as a way to lose weight. This method of weight loss is totally counterproductive to a ‘healthy lifestyle’. Cleansing and Detoxing can most certainly result in weight loss. However, because of the intense and drastic manner in which it occurs, the weight loss is usually short-lived. Remember, the reason for the cleanse is to purge the colon of catarrh and built up waste material while the detox helps in purging impurities and toxins from the body. Lifestyle is what will really enable people to maintain a ‘healthy weight’. Cleanses and Detoxes can really only be a compliment to a healthy lifestyle. They can only be a means to an end as opposed to an end unto themselves.
For me, spring and autumn are optimal times for this. It is a chance for me to cleanse my body and be in communion with the Source of All Creating/Sustaining/Dissolving (my concept of GOD). I use cleanses and detoxes to prepare for deeper meditation and other physical/spiritual practices in lieu of bringing in more of the new seasonal energies. On a personal note, I have been blessed to see 52 years of age and, as of last year’s (2011) check up, I had no polyps in my colon. I think that my observing a healthy lifestyle has helped. However, I think that my spiritual practices, to include the recent addition of cleanses and detoxes, since 2009, have enabled and will allow me to maintain much of my health, vitality and positive outlook.
We can all be healthier, if we so choose . . . .
Read more at Suite101: Health Risks of Cleansing Diets: Harmful Effects of a Detox Diet | Suite101.com http://suite101.com/article/health-risks-of-cleansing-diets-a99438#ixzz26eW2lqhF
28 Apr 12Posted by on
Ingredients for Cakes
1 and 1/2 cups almond meal or flax meal
1 cup whey protein powder
1 stick butter
4 oz low-fat whipped cream cheese
1-2 cups sugar substitute (Sucralose)
1 teaspoon baking soda
1 teaspoon salt
Zest of 1 large orange
In this recipe a combination of almond meal and whey protein powder takes the place of flour. If using a flavored protein powder, you may want to decrease down the amount of sweetener in the recipe. I used Sucralose for this recipe. Sucralose is the sweetener in Splenda.
Preheat oven to 375 F.
1) Cream butter and cream cheese together until fluffy. Add sweetener and salt, and beat again. Add eggs, and beat until combined.
2) Add almond meal, protein powder, orange zest, and baking soda and combine well.
3) Drop by rounded spoonfuls onto an ungreased cookie sheet, or one covered with parchment paper. The size is up to you, but avoid very large cakes.
4) Bake about 8 to 10 minutes, until top is just browning. Cool completely before frosting and store in a sealed container.
Ingredients for Frosting
8 oz low-fat whipped cream cheese
½ stick of butter softened
1-2 cups of Sucralose
1-2 teaspoons of lemon extract
Preparation for Frosting
You will need an electric mixer for this step. Whip butter, cream cheese, sucralose, and lemon extract until well blended. The finished product will be creamy and stiff. Spread atop cooled mini cakes and enjoy.
2 grams of carbs per cake
Gluten-free, Low-carb, Sugar-free Dessert
01 Mar 12Posted by on
Fresh fruit smoothies are an easy way to consume several servings of fruit at one time. I prefer to make my smoothies at home so I know exactly what’s in it. I purchase fresh berries, freeze them and use them throughout the week. This smoothie is high in folate, potassium, manganese, magnesium, vitamins C and K, antioxidants and flavonoids. Fresh fruit smoothies are also a great source of fiber. The berries are my smoothie staples, but I will vary the other ingredients. Sometimes I add a fresh banana, pineapple, oranges, grapes, cherries, peaches, etc. Be creative.
½ cup Blackberries
½ cup Blueberries
2-3 tablespoons yogurt (optional)
½ cup 100% juice
Combine in the blender until all ingredients have liquefied.
23 Feb 12Posted by on
5 clementine oranges
½ cup sliced fennel bulb
¼ cup extra virgin olive oil
¼ cup aged balsamic vinegar
Gently peel the oranges carefully removing the pith. Separate the slices and place in a shallow bowl. Cut the fennel bulb in half and slice in whatever form you desire and add to the orange slices. Whisk together the olive oil and vinegar and drizzle over salad. Refrigerate until ready to serve.
This lovely salad is delicious as is or served atop a bed of arugula or mixed greens.
15 Feb 12Posted by on
1 box Near East whole grain wheat pilaf
2 cups water, vegetable, or low sodium chicken broth
1 cup diced cooked chicken without skin
1 cup chopped fresh asparagus, snow peas, or zucchini
1 tablespoon olive oil or butter
1 tablespoon chopped fresh herbs (rosemary, thyme, parsley, and/or mint)
1/3 cup chopped raw nuts (pecans, walnuts, cashews, or almonds)
In a medium saucepan, bring 2 cups of liquid and 1 tablespoon butter or olive oil just to a boil.
Stir in wheat and content of Spice Sack and return to a boil.
Cover and reduce heat to low. Simmer 15-20 minutes or until most of the liquid is absorbed.
Add herbs, chicken, and nuts during the last 5 minutes of cooking.
Fluff lightly with a fork before serving.
Serve with a mixed green salad, raw or steamed vegetables.
15 Feb 12Posted by on
When it is time to eat, many of us want it quickly. It does not seem to matter that quickly comes at a cost. Fast food restaurants rob us of money, energy, vital nutrients, and fiber. Prepackaged, precooked, and processed foods are another culprit. These “foods” are loaded with salt and preservatives. Sure, they may be quick, but they are dangerous if you eat them regularly. Don’t get me wrong, I occasionally consume packaged foods and I enjoy eating out but the majority of the food I eat I prepare myself.
Cooking at home using fresh ingredients is an excellent way to get more nutrients. When dining out, we tend to gravitate toward all the wrong things. I don’t know anyone who goes to a restaurant and orders the steamed or raw vegetable platter. Experts believe up to one-third of cancers are related to diet.
Doing a little prep work ahead of time makes home cooking a lot easier. You can prepare your weekly meals over the weekend and freeze the meals until you are ready to eat them. Crock-pots also save plenty of time. You can prepare the meal in the morning and it will be ready by the time you get home, add a fresh salad and voila!
Home cooking does not mean that you are tied to the kitchen every night; it means you care enough about your health and the health of your family to put in a little effort.
If you are short on time and need something quick to eat, reach for one of these healthy alternatives.
1. High fiber, low sugar granola bar
2. Raw fruits and vegetables
3. Serving of raw nuts
4. 6 whole grain crackers
5. An ounce of cheese
*See Healthy Food blog for the “Healthy Fast Food” recipe.
08 Apr 11Posted by on
- 1 cup quinoa
- 1 garlic clove (more if you really like garlic)
- 3/4 teaspoon salt
- 2 tablespoons fresh lemon juice
- 1/2 teaspoon black pepper
- 5 tablespoons extra-virgin olive oil
- 1 15.5-ounce can chickpeas, rinsed and drained
- 1/2 cup sliced or slivered almonds
- 1/3 cup diced red bell pepper
- 1 package spinach or arugula leaves
- Rinse the quinoa under cold water for 1-2 minutes. Bring 2 cups of broth or water to boil. Add quinoa, stir, cover and simmer on low heat for 20 minutes. Check the quinoa after 10 minutes, you may need to add a little more liquid. Cook until it is tender.
- In the meantime mince, mash or crush the garlic. Place in a bowl and stir in the lemon juice, black pepper and salt; whisk in the oil.
- Add the cooked quinoa and the chickpeas, almonds, and bell pepper to the bowl and mix. Serve over the spinach or arugula leaves and drizzle with the dressing. Salad can be served warm or cold.
29 Mar 11Posted by on
- 4 (6-ounce) cans albacore or chunk light tuna (in water), drained well
- 6 ounces chopped artichoke hearts, drained
- 1/2 cup chopped red bell or piquillo peppers
- 3/4 cup sliced Kalamata olives
- 1/2 small red onion, finely chopped
- 1/4 cup chopped flat-leaf parsley
- 1/4 cup chopped fresh basil or 2-3 tablespoons dried
- 2 cloves garlic, finely chopped
- 1 tablespoon fresh or dried oregano
- 1/2 cup low-fat mayonnaise
- 3 tablespoons lemon juice
- Salt and freshly ground pepper to taste
- Put all ingredients into a large bowl and gently fold together until well combined. Serve on sliced whole grain bread as a sandwich or spoon over a green salad.
29 Mar 11Posted by on
- 2 large heads of cauliflower, stems lightly trimmed
- 2 ears of corn, shucked
- 1/4 cup vegetable oil
- 1 fresh red chile minced or red chili flakes
- 4 scallions, chopped
- 2 teaspoons drained capers
- Salt and freshly ground black pepper
- Preheat the oven to 375. Cut three 3/4-inch-thick center slices from each head of cauliflower to form “steaks.” Reserve the remaining cauliflower for another use.
- In a saucepan of boiling salted water, cook the corn until tender, about 3 minutes. Drain and cool, then cut the kernels from the cobs.
- In a medium skillet, heat 2 tablespoons of the oil. Add the chile and cook over moderately high heat for 30 seconds. Add the scallions and cook until softened, about 1 minute. Stir in the corn and capers and season with salt and black pepper.
- In a large, nonstick skillet, heat 1 tablespoon of the oil until shimmering. Add 3 cauliflower steaks and season with salt. Cook over moderate heat until lightly browned, about 3 minutes per side; transfer to a large rimmed baking sheet. Repeat with the remaining 1 tablespoon of oil and 3 cauliflower steaks.
- Press the corn-scallion mixture into the spaces between the cauliflower florets. Bake the cauliflower steaks for 25 minutes, until tender and richly browned.
27 Mar 11Posted by on
- 1/4 cup balsamic vinegar
- 1/4 cup lemon juice
- 1/4 cup soy sauce
- 1 teaspoon salt (optional)
- 1 tablespoon brown sugar
- 1 1/2 teaspoons ground ginger (fresh or powdered)
- 1 teaspoon paprika
- 1 teaspoon black pepper
- 1 teaspoon crushed red pepper flakes
- 4 cloves garlic, minced
- 1/4 cup chopped green onions
- 1 teaspoon sesame oil
- 1/4 cup peanut or vegetable oil
- 8 (4 ounce) skinless, boneless salmon fillets
- Stir balsamic vinegar, lemon juice, and soy sauce with salt, brown sugar, ginger, paprika, black pepper, and red pepper flakes until the sugar has dissolved.
- Stir in garlic, green onions, sesame oil, and peanut/vegetable oil until well combined.
- Pour marinade into a resealable plastic bag or glass bowl. Add salmon to marinade and gently toss to coat. Place into refrigerator and marinate 2 to 24 hours. Flip salmon every few hours, for even flavor.
- This dish can be baked, broiled, or grilled.
- Drain excess marinade from salmon fillets. Cook salmon until firm and opaque, about 4 minutes per side.
- The excess marinade can be simmered, reduced and poured over the final product.