Eat– for Good Health

My husband, Gerry, is playing tennis tonight and requested HARVEST TURKEY SALAD WITH CRANBERRIES, Gorgonzola Cheese, pecans, pears on field greens.  We use Wishbone’s balsamic spray.  Eating a light dinner before playing has advantages, but he usually has ice cream after he gets home!  I don’t eat anything after six, but I do enjoy a cup of tea. 

Eat– for Good Health

Tuscany Chicken combines tomatoes, zucchini, onion, and snow peas with chicken and a sprinkle of Parmesan cheese. Preparation is made more easy with Italian salad dressing.  260 calories per serving is ideal for anyone losing a pound or two a week on the GOLD STANDARD OF THIN plan. Serve with a field greens salad.

 

Ingredients serve 4

4 small boneless, skinless chicken breast halves (1 lb)
1/4 cup olive oil base Italian salad dressing
1 zucchini, coarsely chopped
1/2 cup thinly sliced red onions
1 cup halved cherry tomatoes
1 cup snow peas
1/4 cup grated Parmesan cheese

Directions

1.  Heat a large nonstick skillet over medium-high heat. Add chicken; cover with lid.
Cook 5 to 7 minutes on each side or until done (165º F). Transfer to platter and cover
to keep warm.

2.  Add the salad dressing, zucchini and onions to skillet; cook on medium heat 4 minutes  or until vegetables are crisp tender, stirring occasionally. Stir in tomatoes and snow peas; cook 1 to 2 minutes or until heated through.

3.  Top chicken with vegetable mixture and cheese.

Places– of Charm

When a room is decorated in blue, the atmosphere is like a comfy pair of jeans.  Denim and other blues add an easy relaxed feel.  Research shows that being exposed to this soulful hue slows our heart rate and calms our breathing.

Multiple shades of blue work together, and durable fabrics such as chambray and denim are perfect for high-traffic areas.

Eat– for Good Health

 To eat for fast metabolism, get 30% of calories from protein.  I have come to love tilapia because it’s adaptive to added flavors. Also this pure form of protein floods our body with amino acids and protects our muscle while shifting off fat!  This slashes hunger and helps us get thin at top speed.  Serve with a generous heap of steamed broccoli or 1/2 cup shelled edamame and unlimited Asian-style veggies stir-fried in 1 teaspoon peanut oil and low sodium soy sauce.

 Kathleen Rowland’s Parmesan Tilapia 

 Ingredients are simple– dip fish in fat free mayo with lemon juice and Parmesan cheese and Mrs. Dash seasonings.  And then:

1. Preheat your oven’s broiler. Grease a broiling pan or line pan with aluminum foil.
2. In a small bowl, mix together the Parmesan cheese, butter, mayonnaise and lemon juice. Season with dried basil, pepper, onion powder and celery salt. Mix well and set aside.
3. Arrange fillets in a single layer on the prepared pan. Broil a few inches from the heat for 2 to 3 minutes. Flip the fillets over and broil for a couple more minutes. Remove the fillets from the oven and cover them with the Parmesan cheese mixture on the top side. Broil for 2 more minutes or until the topping is browned and fish flakes easily with a fork. Be careful not to over cook the fish.

Eat– for Good Health

Popular Quinoa-cauliflower-tofu Curry has many variations.

Ingredients serve 4

Ingredients

• 1/2 cup quinoa
• 1 cup water
• 1 small onion, chopped
• 2 cloves garlic, minced
• 1 head cauliflower, chopped into bite-size pieces
• 250 g extra-firm tofu
• 1/3 cup raisins
• 1.5 tsp cumin
• 1 tsp curry powder
• 1/4 tsp cayenne
• 1/2 tbsp sea salt
• 1/2 tsp pepper
• 1 cup vegetable broth
• 1/4 cup roasted pumpkin/sunflower seeds

In a small saucepan, bring 1 cup water and salt to boil and stir in quinoa. Cover and reduce heat to simmer until all water is absorbed (10 minutes or so). Remove from heat, fluff, cover and set aside.

Heat oil in a large skillet over medium-high heat. Add onion and garlic and cook until starting to brown, about three minutes. Stir in cauliflower, tofu, raisins, spices, salt, pepper, and vegetable broth.

Bring to a boil, cover and reduce heat to simmer until cauliflower is starting to become tender, about three minutes. Uncover and continue to cook until broth reduces by half, about five minutes.

Remove from heat, stir in seeds reserving a few.

Calories: 286
Calories from Fat: 52
Total Fat: 6 g
Total Carbs: 44 g
Fiber: 8 g
Protein: 16 g
Sodium: 395 mg
Cholesterol: 0 mg

 

Eat– for Good Health

My homemade squash soup is light and delicious at 70 calories per serving. It’s easy to prepare.

Photo by is courtesy of Rickaholic.

Ingredients serve 6:

• 1 teaspoon olive oil
• 1 clove minced garlic (My husband doesn’t like garlic which means I omit it.)
• 1/2 cup chopped onion
• 1 teaspoon fresh or ground sage
• dash of salt/pepper or Mrs. Dash’s seasoning
• 3 cups lower sodium chicken broth
• 1 1/2 lbs butternut squash (peeled, seeded, cubed)
• Parmesan cheese (Garnish)

Directions:

1. 1
   Add oil, garlic and onion to large stockpot over medium heat.
2. 2
   Saute for 3-4 minutes.
3. 3
   Add sage, salt, pepper, broth and squash.
4. 4
   Bring to a boil.
5. 5
   Cover, reduce heat and simmer for 20 minutes (or until squash has a tender consistency).
6. 6
   Use stick blender to lightly puree, leaving some chunks, or puree half of the soup in a food processor or blender and return to pot.
7. 7
   Garnish with Parmesan cheese and more fresh sage (if desired).

 

 

People craft– taking care of yourself

Today I’m blogging about side-effects using examples of both good and bad.  A pet companion is strong positive medicine.  We’re rewarded with unconditional love and unfailing devotion according to dozens of studies.  1) A healthier heart– loving animals lower artery-damaging stress hormones (such as cortisol) by 8%.  2) A slimmer waistline– walking a leashed dog burns 75 more calories per hour.  3) Spending time with animals calms the central nervous system, reducing the risk of chronic stress and anxiety as much as half.  One of the most popular mixed breeds is the Chorkie, the Yorkie crossed with a Chihuahua.  We have one!  

Now I want to mention the toxic side effect of a hostile person.  Naturally we’d choose not to be around them if we could.  We can’t control competitive people in a work place or family-social gathering.  Do you know someone who is intentionally rude or simply ignoring?  It makes us feel excluded. Our human nature is to be welcomed into the tribe.  Being on the outside feels cold.  That’s where wild animals roam and unfriendly tribes attack.  My advice (which I use on myself) is not to pay more attention to the person who stung us with an insult than ourselves.  Don’t think the rude person is superior.  We don’t need them to be nice to us.  We are the center of our own existence, not them. Fear causes withdrawal.  Resentment causes hostility.  Do you want to know the secret of winning them over?  Don’t wait for their approval.  Feel excited about something you’re doing.  Think about it.  If asked, “So what’s going on?” have something fun to say.  You’ll be at a huge advantage. What have you been doing?