What to do with the left over sweet potatoes? This recipe from Meatless Monday and Big Girls, Small Kitchen does the trick.
Mashed sweet potatoes are combined with curry, lime juice and cilantro. A little cayenne, black beans and Monterey Jack cheese and you're good to go!
cayenne pepper, to taste*
6 ounces reduced fat Monterey Jack cheese, shredded
12 corn tortillas
Warm tortillas in microwave or oven sprinkled with water to soften. Cover and set aside.
Preheat oven to broil.
Boil sweet potatoes in large pot of salted water for 20 minutes or until fork tender. Drain, run them under cool water, and dice.
Mix potatoes in a bowl with cilantro, curry powder and lime juice. Stir in black beans gently with salt and cayenne pepper.
On one side or tortilla spread 1 tbsp. shredded cheese - on the other side spread potato bean mixture and another tbsp. of cheese. Press together firmly. Repeat with remaining tortillas.
Place prepared tortillas on cookie sheets and broil for 3-5 minutes until cheese is melted and they are golden brown. Yumm!
OK, you know that the adrenal glands produce the hormone, Cortisol and that too much of it coursing through your body is NOT good. In quick doses, this hormone is beneficial because it releases stored blood sugar and increases your circulation and heart rate.
Because the bills, commitments and deadlines don't stop for most of us, our adrenals are in a continues elevated state. What happens? You feel foggy, really tired and depressed and store fat in your abdominal area. (Who-hoo!)
One study found that cortisol overproduction led to a 50% increase in belly fat in as little as 2 weeks. Besides deep breathing and exercise, what can you do?
Eat at least 3 servings daily of Vitamin C foods: citrus, bell peppers, sweet potatoes to prevent cortisol spikes. Magnesium in spinach beans and nuts help support the adrenals, too.
A surprising fact? Eating zinc rich red meat (go for free range) helps your liver break down the extra hormone.
BONUS: Dark chocolate releases endorphins that reduce stress. Go for 60-70%. Yeah!
Want to keep your kids away from mountains of sugar on Halloween and still let them go out and have a good time Trick-Or-Treating? It is doable!! A couple important facts to be aware of: According to the National Confectioners Association, $2 billion dollars is spent on Halloween each year and 93% of kids go out to enjoy this hauntingly fun holiday.
Parents don't always make the connection that indulging in a lot of sugar at Halloween is the start of the sugary season that lasts until the New Year. Even those with the best intentions can cave to the constant requests for more especially if the goodies are within sight. So how can your kids still enjoy the holiday without the overindulgence and sugar meltdowns?
7 Healthy Halloween Tips:
Find and handout heathier versions of candy and chocolate that is 70% Cacao instead of the overprocessed milk chocolate. You can find these at your healthier stores, including Trader Joe's and they taste so much richer.
Build in a little extra time around creating their knockout costume to feed them a good meal before they go out. Then they won't feel like eating as many treats while they're carrousing the neighborhood.
Pick another fun thing to do that isn't focused on collecting candy. Go for a hayride, check out a pumpkin lighting celebration, have a neighborhood bob-for-apples party. There are so many fun things to do!
Create a 90-10 rule - limit them to only a couple of pieces a day. That way there are less arguments and they forget about it after a while.
Let them pick out their absolute favorites and together, donate the rest to a local shelter to the kids that have less. It creates an awareness that not everyone has the same abundance and they'll feel good sharing. Swap the candy for a new small toy instead.
Give them cash for their stash. Have them keep a couple of choice pieces and give them a predetermined amount of money for the rest. Bring the candy into work to share so you won't be tempted at home.
The best tip I've heard? Local dentists that buy the candy for $1-5.00 a pound. They take all of the hard candies and ship it to our soldiers overseas. Know any dentists? You could start a trend!
Many women are iron deficient - and some of them may not even be aware of it. What can you do? There are many foods that contain iron that you can supplement your diet with: good quality beef, poultry, fish, beans, nuts, leafy green veggies and some fortified cereals.
Using iron pots to cook in allows the food to absorb iron from the pot - especially if you are cooking something acidic like tomato sauce.
What can compromise iron absorption? If you eat iron rich foods at the same time that you take calcium or zinc supplements, the iron intake will be compromised. Tannins from regular and decaf coffee and soy proteins can also affect iron absorption.
A couple of great foods for you to try for iron are:
Pumpkin - 2 tbsp. - 8.6 mg
Blackstrap Molasses - 2 tbsp. - 6.4mg
Pine Nuts - 2 tbsp. - 3.8mg
These all taste great and now you have another reason to enjoy them!
Spring is finally here - and with it comes the glorious, hot sun. You definitely need the vitamin D - 15 minutes a day is recommended WITHOUT sunscreen to absorb the proper amount.
When you find yourself needing a little more protection, don't be so quick to use any kind of sunscreen. Unless they are all natural or organic, there are many that contain chemicals that are harmful to you. Your skin is your biggest organ and will absorb all of these chemicals into your system.
Many cosmetics contain "xenoestrogenic" beauty robbers. These are petrochemicals that function as hormone disrupters because they are structured similar to estrogens and can trick your body into a condition known as estrogen dominance. They are recognized as being highly potent, nonbiodegradable and toxic in even small doses.
What should you use instead? Aubrey Organics makes a product called "Natural Sun" that is made from natural, non-petrochemical ingredients that are biodegradable. They also utilize as much recyclable and post-recycled materials in their packaging as possible. You can find this sunscreen locally in SPF 25 and 20 at your local Natural food and cosmetic store. Take care of your family's skin - they'll love you for it.
Adapted from Living Beauty Detox, Ann Louise Gittleman, 2000
Check out this recipe from a great site called "Meatless Monday." To improve your health and the health of the planet, reduce meat consumption by just 15% - Not too painful. They are sponsored by the John Hopkins Bloomberg School of Public Health
Asparagus with Orange Vinaigrette
Grilling the asparagus brings a charred earthy flavor to balance both the sweet citrus segments and the acidity of the vinaigrette. So gather round the BBQ and celebrate spring by chowing down on asparagus tossed with blood orange and shallot. This recipe comes to us from Kristina of FormerChef.com.
Serves 6
For the grilled asparagus:
1 bunch of asparagus, with 2’’ trimmed off the bottom
2 teaspoons olive oil
salt and pepper, to taste
For the blood orange vinaigrette:
3 blood oranges
1 shallot, sliced thin
1 tablespoons white wine vinegar
3 tablespoons extra virgin olive oil
salt and pepper, to taste
To grill the apasaragus:
Toss the asparagus in a bowl with the 2 teaspoons olive oil. Grill over moderate heat for about 3-4 minutes on each side, or until asparagus is slightly charred and tender-crisp.
Remove the asparagus from the grill and put on a plate. Season with salt and pepper to taste.
To make the blood orange vinaigrette:
Cut one of the blood oranges in half and squeeze the juice into a small bowl. Using a sharp paring knife, cut the skin and the white pith off the remaining two oranges. Over a bowl, cut in between the membranes of each segment to remove the segments from the orange. Reserve the excess blood orange juice as it falls into the bowl. After removing the orange segments squeeze what’s left of the orange to get all the juice out. Set aside.
In another bowl, whisk together the sliced shallots, vinegar and olive oil. Season with salt and pepper to taste. Gently stir in the blood orange juice and segments.
To complete the grilled asparagus:
Spoon the vinaigrette over the grilled asparagus. Enjoy either warm or at room temperature.
Oh my goodness, have we had enough rain in the Northeast lately? The good news, it's not snow. (sorry my snowboarding son).
So, how do you stay upbeat when it's all dark and dreary on the outside? Let me share a couple of tips with you.
To keep it in perspective, be thankful that we live in the USA. Why, you ask? According to a World Values Survey by the Univiersity of Michigan Institute of Social Research, happiness and general life satisfaction are higher in democratic countries. "The results clearly show that the happiest societies are those that allow people the freedom to choose how to live their lives," says survey director Ronald Inglehart. So, let's do a little high-five on the gratitude index on that one. Now let's move on to a couple of steps we can take right now to boost our endorphin levels.
Eat a little dark, organic chocolate EVERY DAY. Yes, every day. Researchers reporting to the American Chemical Society found that "highly stressed" volunteers (do we know any of those?), that ate 1 1/2 oz. of dark chocolate every day for 2 weeks experienced reduced levels of stress hormones. I don't know about you, but I don't need an excuse. High in antioxidants, it can boost your mood and may modify your metabolism. The bonus? A little minute taken just for YOU.
Laugh often to tone your ABS. What? An experiment to assess the effect of laughter of yoga on back pain done at Munster University in Germany determined an encouraging conclusion. "Simulated laughter exercises engage as many abdominal muscles as conventional physiotherapy exercises, sometimes even more." These findings were backed by Dr. Heiko Wagner who teaches kinesiology at the university. Yes, they did it for thirty minutes - so start practicing! The bonus? Your calming you body down just faking it - do it with some friends at work - how funny would that be?
Take a mindful breath. Stand tall with your knees soft and feet hip-distance apart and parellel. Hold your palms together in front of your heart (that loves you), breathe in and out through your nose. Don't try and control your breath in any way - simply notice your breathing pattern. Do for 1 minute. Try this several times a day. My clients notice when they incorporate breathing techniques into their day the results are immediate - and we're all into immediate gratification.
Change how you react to uncontrolable things like the weather. Yes, I know - we like to CONTROL things. I'm done - it ain't happening anymore - because we all know all that happens is WE get stressed. Stress stimulates your system and what are you left with? No energy - it sucks the life right out of you. Now the weather is crappy and you're feeling that way, too. By using some of the techniques above or even a quick meditation (good for the soul and heart) - you can kick stress in the but BEFORE you get tired.
An easy mood booster? Wear bright colors - the one that makes you feel the best. Then, even when your hair is messed up from running through the rain and wind, at least the color will salvage the day. Have a great one today - and try to help others do the same.
How do I help others live better for life? Check out my website and see:www.livebetter4life.com
This breathing technique was created by Marc David in his book, "The Slow Down Diet." He has a great way of breaking down things into very usable steps. Check it out.
At every meal or snack, and any time food is about to pass across your lips, ask yourself “Am I about to eat under stress?Is my mind in high gear?”If the answer is yes, pause.Then take ten long, slow deep breaths.Ideally, your deep-breathing exercise would follow this sequence:
Sit in a comfortable position with spine straight, feet flat on the floor.
Eyes can be open or closed.
Deeply inhale, filling your lungs to approximately two-thirds capacity.
Hold your breath for several seconds.
Exhale fully.
Repeat this cycle ten times.
This simple practice can shortcut the stress response in as little as one minute, depending on the intensity of your flight-or-fight condition.Even if you’re in a situation in which breathing is socially unacceptable, such as a business luncheon with tough-minded associates who have little regard for oxygen, you can still use this technique.Simply remain focused on your breathing while you continue to look at others and monitor the conversation at the table.They’ll think you’re listening to them attentively, but what you are doing is stimulating parasympathetic dominance.It’s really quite exciting.
By holding in the breath for several seconds the carotid bodies, tiny clumps of nerve tissue containing specialized chemical receptors and located along the carotid arteries, are fooled into thinking that blood pressure is rising.The carotid bodies will then signal a message for blood vessels to dilate, which causes an overall drop in blood pressure and hence a diminishment of the stress response.
By breathing in to only two-thirds of your lung capacity, you ensure that blood pressure won’t go up from the sheer exertion of forcing the lungs to maximize expansion.By breathing out more fully than you breathe in, you help move stale air out from the lungs.Slow deep breathing has also been shown to increase endorphin release in the body, producing a sense of relaxation and well-being.
With basic deep breathing it’s preferable to breathe in and out through the nose.Air entering through the nasal passages is quickly warmed to body temperature because lungs work most efficiently with warm air.Step outside on a cold winter day, breathe in through your mouth, and you’ll prove this to yourself quite easily as the cold air causes the lungs to tense.Nasal breathing also has a potent effect on the central nervous system because nerve receptors in the nose reach directly to the brain.If your sinuses are clogged and nasal breathing is difficult, breathing through the mouth will still work sufficiently.
A useful variation on this technique is to place a hand on your belly, or even one hand atop the other over your abdomen. This may help you focus more clearly on your gut and relax more deeply.
My goal with this blog is to empower women to create balance and wellness in their lives.
As a married mom of two boys ages 12 and 9, I get that we sometimes we forget to care for ourselves. As a certified Integrative Health and Nutrition Coach, I help busy women to eat healthier, find their passions and discover the joy in their lives. I started by helping my own family - even my youngest son with multiple food allergies.
I am really excited to inspire you with what I have learned and continue to learn about Health and Wellness!
