Happy New Year folks...boy, hard to believe tomorrow is the last day of 2011. I'm working hard at getting back on track with weight loss and healthy eating for 2012. Aren't those some great looking vegetables? There are so many kinds of vegetables out there nowadays, and I'll bet you haven't even tried half of them yet! So in this New Year, get adventurous and try something new. If you have questions about how to prepare them, or a good recipe for a new one, message me! I'll bet I can help!
I am a true veggie lover! It has been demonstrated over and over that the so-called Mediterranean Diet is the absolute best to prevent heart disease and other health problems...olive oil, fresh vegetables, fish and poultry, very little red meat..so let's all give it a try in this New Year.
If you think of lettuce when you think salad...stop! Let me share a really good salad fit for a wholesome and filling lunch.
TUNA VEGGIE DELITE
1 Large sweet onion, sliced thinly
1 Large carrot, sliced thinly
6 Radish, sliced thinly..these are the radish you usually see, but don't be afraid to try a large, white daikon radish...it has a slightly milder flavor and great crunch! Jicama is also a good crunchy choice.
1 Cucumber (or 1/2 of an English Cucumber) sliced thinly
1 Zucchini, sliced thinly
5-6 Campari tomatoes, cut into quarters (small, tasty, sweet on the vine tomatoes) or 1 1/2 cup halved cherry tomatoes
10 chopped green or black olives
1/3 cup of your favorite chopped nuts (optional)
1/4 cup Sesame Seeds (optional) Could use Pine Nuts instead!
Juice of ONE lemon
2 Tablespoons Olive Oil
1 Tablespoon Tony Chachere Creole Seasoning
2 Cans Albacore Tuna, packed in water, DRAINED
Slice and combine all vegetables and lemon and oil, break up tuna and add to mixture. Season with Tony Chachere or other creole seasoning..you may substitute salt and pepper or other seasoning if you like, but this really is snappy. Stir all together and wait about 10 minutes before serving to allow flavors/seasonings to meld. Yummy...low calorie....packed with tone of great nutrients and very filling!
Happy New Year and Good Eating!
Well, the countdown to 2012 is on, and I resolve to continue to lose weight in this upcoming year, to have FUN and count my blessings. What do you resolve for this brand new year?
I can remember when 2012 seemed to be so far in the distant future, and here it is already. Time has certainly passed quickly. My children are not only grown up, but have children and grandchildren of their own. Is it possible that I am really that old?
Taking care of my 95-year-old friend who has Alzheimers has really made me conscious of how we need to take care of our minds as well as our bodies as we age. Although there is no real known cause for Alzheimers, there are things you can do to help prevent it happening to you.
This information comes from the Alzheimers Association...listen up, it could make a difference for you and your loved ones.
Heart–head connection
The risk of developing Alzheimer's or vascular dementia appears to increase as a result of many conditions that damage the heart or blood vessels. These include high blood pressure, heart disease, stroke, diabetes and high cholesterol. Some autopsy studies show that as many as 80 percent of individuals with Alzheimer's disease also have cardiovascular disease.
A longstanding question is why some people develop hallmark Alzheimer's plaques and tangles but do not develop the symptoms of Alzheimer's. Vascular disease may help researchers eventually find an answer. Autopsy studies suggest that plaques and tangles may be present in the brain without causing symptoms of cognitive decline unless the brain also shows evidence of vascular disease. Many experts believe that controlling cardiovascular risk factors may be the most cost-effective and helpful approach to protecting brain health.
Brain food
Some of the strongest current evidence links brain health to heart health. Your brain is nourished by one of your body's richest networks of blood vessels. Every heartbeat pumps about 20 to 25 percent of your blood to your head, where brain cells use at least 20 percent of the food and oxygen your blood carries.
Regular physical exercise may be a beneficial strategy to lower the risk of Alzheimer's and vascular dementia. Some evidence suggests exercise may directly benefit brain cells by increasing blood and oxygen flow. Even stronger evidence suggests exercise may protect brain health through its proven benefits to the cardiovascular system. Because of the known cardiovascular benefits, a medically approved exercise program is a valuable part of any overall wellness plan.
Like exercise, diet may have its greatest impact on brain health through its effect on heart health. The best current evidence suggests that heart-healthy eating patterns, such as the Mediterranean diet, also may help protect the brain. A Mediterranean diet includes relatively little red meat and emphasizes whole grains, fruits and vegetables, fish and shellfish, and nuts, olive oil and other healthy fats.
A number of studies indicate that maintaining strong social connections and keeping mentally active as we age might lower the risk of cognitive decline and Alzheimer's. Experts are not certain about the reason for this association. It may be due to direct mechanisms through which social and mental stimulation protect the brain. Alternatively, people who eventually develop Alzheimer's may feel less inclined to engage in socially and intellectually stimulating activities years before current diagnostic methods can detect symptoms.
Head trauma
There appears to be a strong link between future risk of Alzheimer's and serious head trauma, especially when injury involves loss of consciousness. You can help reduce your risk of Alzheimer's by protecting your head.
Wear a seat belt
Use a helmet when participating in sports
"Fall-proof" your home
What you can do now
While research is not yet conclusive, certain lifestyle choices, such as physical activity and diet, may help support brain health and prevent Alzheimer's. Many of these lifestyle changes have been shown to lower the risk of other diseases, like heart disease and diabetes, which have been linked to Alzheimer's. With few drawbacks and plenty of known benefits, healthy lifestyle choices can improve your health and possibly protect your brain.
While these are just some of the suggestions that might help stave off the ravages of Alzheimers, you can do further research by becoming a member of the Alzheimers Association.
For today's recipe I want to give you a "heart healthy" recipe that will serve you well in the fight against Alzheimers. God Bless and Good Health!
SWEET POTATO DELIGHT
Wonderful for the holidays or any time you want a special treat!
4 sweet potatoes, peeled and cut in 1" chunks
1 large green apple, peeled and diced
1/4 cup raw cranberries (optional)
1/2 cup raisins or craisins
2 TBSP raw, unfiltered honey (LOCAL honey is great for you if you have allergies)
1/2 Cup fresh orange juice
Preheat oven to 350 degrees. Place sweet potato chunks in a large baking dish. Top with diced apple, cranberries and raisins. Drizzle with honey and pour orange juice over all. Cover and bake approximately one hour, or until sweet potatoes are tender.
(HEALTH TIP) Aluminum cookware leaches aluminum into our food and therefore into our bodies, particularly if you are cooking acidic foods...use glass or stainless steel instead to stay on the safe side.
Okay, Christmas has come and gone and so have the cookies, cakes, fudge, turkey, ham, potatoes...blah and blah and blah and....ad infinitum! Yikes, I hope none of you fell too far off the wagon, but now it's time to get back on again!
You don't have to wait until January 1st to make your New Year's Resolution, or to get back on the wagon and back on track for weight loss or maintenance. I got on the scales this morning, and in spite of some indulgences I haven't done much damage to my weight loss program...up a couple of pounds, but nothing a week of being back on track can't fix.
I have lost a total of 55 pounds now, and want to lose about another 15. This is definitely an attainable goal, and I intend to get it done! So, off to the grocery store we went this morning. I bought lots of FAGE Greek Yogurt, asparagus, beets, broccoli, daikon radish, regular radish, cucumbers, and all kinds of other fresh and frozen veggies. We are going to make hummus to dip those great veggies in by pureeing garbanzo beans and adding tahini, etc. Should be yummy, and very healthy. The Greek Yogurt also makes a fine dip for fresh vegetables.
In addition to the use of lots of raw vegetables, I also make a vegetarian vegetable soup to keep on hand. It is great in this cold weather. In warmer weather, Gaspacho is a magnificent use for all those veggies and is a great cleansing agent for the body.
I purchased boneless, skinless chicken breasts as well as fresh tilapia for protein other than yogurt. It will be cooked quite simply. We are avoiding all those "white" things like rice, potatoes, grits and white breads/rolls. We use Almond milk for cereal. I am also going to purchase some Barley Green to help make our bodies more alkaline. Are you aware that cancer does not grow in an alkaline environment? An acid pH causes many of the disease problems we humans experience. Meat and meat products tend to make our bodies more acid; vegetables more alkaline.
So with all that in mind, here are a few simple and delicious recipes you might enjoy as the "wagon" comes back around again at your house!
RAW CORN AND BLACK BEAN SALAD
Yep, I did say RAW corn. Raw corn is actually very delicious and sweet and makes a wonderful ingredient in this lovely salad.
1 15ounce can black beans, rinsed
1 cup fresh corn cut from the cob (if you don't like corn, you may leave this out)
2 TBSP olive oil or canola oil
1/2 teasp ground cumin
2 TBSP lime juice
1 Large tomato finely diced
1 Small sweet onion finely diced
1 TBSP honey
1 TBSP finely chopped cilantro (optional)
Combine all ingredients in medium sized bowl and toss. Allow to rest for 10 minutes.
Serve by itself or over torn mixed greens.
TACO SOUP
2-3 cups fat free chicken broth (I use Swanson)
1-2 pounds ground turkey or veggie "grounds"
1 large onion, chopped
1 can corn
1 can black beans
1 can kidney beans
1 can pinto beans
2 cans diced tomatoes
1 package Taco Seasoning
1 package Ranch Dressing Mix
Saute onion, ground meat and other vegetables and add broth, add both seasoning packages. Cook 20-30 minutes on medium heat!
Super easy, super delicious. You may add additional "heat" if you like spicy foods.
This is a low calorie, high fiber meal that is very satisfying and one your famiy will love. Happy and Healthy Eating you guys!!!
