More Healthy Eating Buzz

Posted under Diet & Health, Healthy Eating, Super-Foods

 

So there’s this older article that’s getting a lot of buzz lately. It’s a chart of 100 Superfoods, and what they tried to do was break the 100 foods down into categories – like what foods help prevent cancer, or help your eyesight.

 

The problem with the way they did it is that they could only list each food once, so if say carrots are listed under eyesight, they wouldn’t list them again under cancer, and they don’t even have a category for great looking skin.

 

They only list 10 or 12 foods under cancer. In High Energy Eating, I list 47. Under eyesight, they neglected one of the most important foods – eggs contain lutein, an important vitamin for your eyes. And they list soy milk as being healthy. Victims of the great soy deception.

 

While it’s interesting, and I’m glad that people are taking an interest, it only touches the tip of the iceberg. It’s really exciting when you start to realize how much simple food can do for your health, and how many choices there really are.

 

But you don’t have to take anyone’s word for it. You can out it to the test yourself. Just make it a point to eat 5-9 servings of fruits and vegetables a day and see what happens. Even if you change nothing else for right now.

 

I know, it sounds really hard to do – but I promise it’s not. Here’s an article to help you get those 5-9 servings of fruits and vegetables in everyday – easily.

Go for it – and then come back and tell us what happened.

 

Did your skin look better?

Did you have more energy?

Were you less depressed?

 

Tell us! Tell us! Inquiring minds want to know…

3 Dinner Plan – updated

Posted under Diet & Health, Healthy Eating, Recipes, Super-Foods

I had to dig up this post and update it.

The last few weeks I have not been able to get the pesto tomato paste that I used in one of the versions of my spaghetti sauce. I figured they were just out of it. Then it occured to me that it is one of the products that will no longer be available since they have been removing products with corn syrup.

This week, everyone wanted spaghetti.  My sister has been laid up recovering from her foot surgery – and requested spaghetti. Then my daughter was like, I want spaghetti too. So I had to make 2 batches this week.

But what to do? I’m not going to make my own pesto. If it takes more than 30 minutes, I typically don’t make it. Healthy eating is one thing. Spending my life cooking and cleaning is quite another. Ain’t happening.

So, I got the tomato paste with one item on the ingredient list – tomatoes, and I set out to see how much the recipe would have to be adapted. Turns out my worry was unfounded. The new sauce got rave reviews.

So – here is the updated 3 dinner plan -

This fast strategy will take care of 3 days this week

Night 1 – spaghetti with salad and italian or french bread
Night 2 – chicken breasts
Night 3 – Killer chicken parmesan Sandwiches

So, here’s what you do -

Make spaghetti on Monday night for Tuesday dinner. Spaghetti sauce is always better the next day you know – plus it will make Tuesday’s dinner a breeze. No jar stuff! That stuff tastes nasty and has all kinds of things in it you don’t want to eat, and you certainly don’t want your kids to eat.

Reserve a cup of sauce before you add meat – if you’re going to add meat. (I like to add some browned Italian sausage for flavor.) You’ll need the reserved sauce for Thursday’s dinner.

Tuesday night, heat up the sauce, cook your pasta, throw together a salad and put out some sliced Italian bread. Wa-la.

Make chicken breasts on Wednesday. Try organic chicken breasts (just not Tyson, they lie.) The difference in taste is amazing, and they really don’t cost that much more. You don’t really need more anti-biotics and hormones for dinner, do you? Anyway…

Simply wash and season the chicken breasts. You can use garlic, or McCormick roasted garlic, or McCormick Fajita seasoning for example.

Put enough butter, or olive oil, or coconut oil just to coat the pan. Don’t be afraid of butter. You’re not actually going to ingest much of it. Let’s be real here. It takes about 5 minutes per side. I cook them covered and on medium low heat. Keeps them juicier, and they cook through faster.

Cook up a couple extra ones while you’re at it for Thursday nights dinner. Slice them, or shred them- Whichever you prefer – and throw it in the fridge.

(It takes about ½ of a chicken breast half per sandwich that you’ll be making Thursday.)

You can serve a baked potato, a baked sweet potato, green beans, fruit – like cantaloupe or fresh pineapple, broccoli, baby carrots, tossed salad, all easy stuff. Pick a couple things.

On Thursday, you have the major ingredients ready
for the Killer Chicken Parmesan sandwiches.

Here are the easy recipes –

Carole’s Old Spaghetti Sauce

2 cans tomato paste plus 3 cans water
1 can petite diced tomatoes
2 teaspoons crushed garlic
2 teaspoons Italian Seasoning
½ teaspoon Oregano
Fresh Ground Black Pepper to taste (I like a lot, so I use
10 grinds)

In a 2 quart saucepan, place tomato paste and 3 cans
(not quite full) of warm water. Mix well. Add the
tomatoes, with juice. Add seasonings. Mix well.

If desired, add cooked meat – lean ground beef,
or Italian sausage chunks, etc.

Bring slowly to JUST starting to boil stirring occasionally.

Reduce heat. Cover and simmer for at least 20
minutes.

If you didn’t make the sauce ahead of time -

Meanwhile, prepare salad, cook your favorite pasta according to package directions, and make garlic bread, or slice Italian bread for dipping in olive oil and Parmesan – or just dip in the sauce.

Here’s another version. This one is my daughter’s favorite at the moment.

New Basil Spaghetti Sauce

2 cans Hunts Natural  Tomato Paste
1 can petite diced tomatoes
1 teaspoon garlic powder
1 teaspoons crushed basil
Fresh Ground Black Pepper to taste

Follow directions above. Adding precooked crumbled italian sausage really makes this sauce. I use a piece about the size of a piece you would use to make a sandwich. Not a lot. I either cut it into very small pieces, or break it up like you would ground beef. Cook well and drain before adding to sauce.

Now for the Killer Chicken Parmesan Sandwiches on Thursday.

This sandwich is soooo good! And every ingredient has a health benefit.

Secretly Healthy Killer Chicken Parmesan Sandwiches

French Bread (lower in fat)
Olive Oil (good for lowering cholesterol)
Garlic (numerous health benefits – used medicinally for centuries – also keeps vampires away)
Spaghetti Sauce (lycopene- cancer fighting – also anitoxidents)
Skinless Chicken Breasts (low fat – protein)
Mozzarella Cheese (low fat – calcium)

Reheat the chicken you saved last night and the spaghetti sauce from the other night.

Make garlic bread with french bread cut into sandwich sized pieces.

Brush with olive oil and sprinkle generously with garlic powder, or minced fresh garlic. Place in broiler set at 450 degrees (F) for about 2 minutes.

Place chicken on garlic bread. Cover with warm spaghetti sauce. Top with grated mozzarella cheese.

Place bottom portion in broiler only set to 450 degrees (F) just to melt cheese – about 2 minutes.

I put them on a piece of foil so I don’t have to clean the broiler pan. You know, clean freak and all…

Top with other half of garlic bread and serve with a big tossed salad and a glass of red wine. You’ll be stuffed and healthy!

Well, that will get you through most of the week without tearing your hair out.

Enjoy
—————————————————-
Learn to eat healthy everyday- and love it!
You’ll love the way you look and feel when you
become a Rebel With a Fork >>>

Easing Your Thanksgiving Dinner Guilt

Posted under Super-Foods

 

For weeks I hear people moaning about how bad the Thanksgiving Day Dinner is. I say – Hogwash!

 

When the foods are prepared fresh, this is a power packed meal filled with nutrients!

 

You’ll find – ALA, antioxidants, vitamins A, C, D, E, K, B vitamins, beta-carotene, calcium, carotenoids, fiber, folic acid, folate, ferulic acid, iron, magnesium, niacin, protein, potassium, phosphorus, phytochemicals, flavonoids, LArginine, indole-3-carbinol, isothiocynanates, Lutein, oleic acid, oligomeric proanthocyanidins (OPCs), resveratol, riboflavin, saponins, Selenium, sulforaphane, theophylline, thiamin, and zinc.

 

So as you’re mapping out your plan of attack, look for these healthy foods –  

 

They all have health benefits, from preventing heart disease to fighting cancer, or just stopping a cold! There’s something for every inch of your body in this one meal.

 

You didn’t know healthy eating was so great, did you? You can stuff your family full of vitamins and they won’t suspect a thing!

And while it’s true that this meal contains a whole day’s worth of calories, you don’t want to show up with a sluggish metabolism. Eat breakfast and at least a healthy snack earlier in the day.

 

Eat smart. Load up on the goodies you don’t normally get. Skip things like bread and mashed potatoes.

 

Start with just a spoonful of everything. You’ll be amazed at how fast that plate fills up. If you have seconds, make it just a small bit more of your absolute favorites.

 

Talk a lot. The longer you take to eat, the fuller you’ll feel. Relax and enjoy yourself.

 
Have a warm and wonderful Thanksgiving!

 

Carole

 

 

Grab your copy of High Energy Eating to find out more about great healthy eating! (if you’re reading this on Thanksgiving Day – be sure to grab the special!)

 

Tomatoes, a great tasting super food

Posted under Super-Foods

 

Have you been enjoying the great harvest of tomatoes? Boy, they sure taste good this time of year, don’t they? And locally grown tomatoes that haven’t been commercially grown and shipped across the country are chock full of nutrients that will keep your heart and immune system strong, and your skin looking younger.

 

Tomatoes are rich in antioxidants to keep you healthy and looking younger. Antioxidants are a group of nutrients that protect your cells from damage.

 

They improve your immune system.

They keep your skin looking younger. 

They may slow degenerative diseases such as Alzheimer’s, osteoporosis, and cancer.

 

Tomatoes help your body produce carnitine, an amino acid that helps you burn fat.

 

Tomatoes are high in Lycopenes, which are toxic to cancer cells, and helps stop cholesterol from being deposited on artery walls – but tomatoes must be cooked or processed to release the lycopene. Tomato sauce, ketchup, and tomato juice, are great examples of lycopene rich foods.

 

For some great tomato ideas – just click on recipes in the menu to your right >>>

Plan to stop by the farmstand!

 

Quiz – What one food does not have to be cooked to release Lycopene?

 

You can find the answer in the Super Foods Section, or in your copy of High Energy Eating.

 

Happy Eating!

 

Carole

 

Still eating packaged foods? Find out what you’ve been missing.

Berry Good For You

Posted under Super-Foods

 

I asked my daughter what kind of fruit she might like this week. She said cantaloupe. UGH, no more cantaloupe for a while!

 

She said, OK, watermelon, kiwi, strawberries and bananas. I had to ask, right?

 

Since I’ve already written about watermelon, I looked up kiwi. It didn’t make my superfood list. That doesn’t mean that it’s not nutritious, it just wasn’t in the super category.

 

So, let’s go on to strawberries. They’re pretty amazing.

 

Strawberries increase memory and protect your brain from age related decline.

Helps body get rid of excess fluids.

 

And talk about anti-oxidant – They also protect normal cells from cancer, and help kill cancer cells. One study showed that strawberries or black raspberries dramatically reduced the growth of precancerous esophageal cells and tumors.

 

Eat one cup of fresh or frozen berries per week. You can handle that, can’t you? Yum! Go ahead, put whipped cream on them! Seriously. It’s OK. Go back to this post and see why.

 

Have a berry good weekend!

 

I know – groan…

 

This is the kind of information you can find inside High Energy Eating by the way…