Information to support your lifestyle changes. Nutritious recipes and sometimes a laugh or two.
Monday, August 29, 2011
Pan-Cooked Summer Squash with Tomatoes and Basil
From the New York Times
By MARTHA ROSE SHULMAN
This Provençal summer dish is delightful as a starter or as a side dish with fish, chicken or cooked grains.
Yield: Serves four to six.
2 tablespoons extra virgin olive oil
1 1/2 pounds medium or small zucchini or other summer squash, thinly sliced or diced (depending on what shape squash you use)
2 garlic cloves, minced
1 pound ripe tomatoes, grated on the large holes of a box grater, or peeled, seeded and diced
Salt and freshly ground pepper
1 to 2 tablespoons chopped or slivered fresh basil (to taste)
1. Heat 1 tablespoon of the olive oil over medium-high heat in a wide, heavy skillet. Add the zucchini. Cook, stirring or shaking the pan, until the zucchini is lightly seared and beginning to soften, three to five minutes. Remove from the pan, and set aside.
2. Add the remaining olive oil to the pan, then the garlic. Cook, stirring, just until fragrant -- less than 30 seconds. Stir in the tomatoes. Cook, stirring, until the tomatoes have begun to cook down, about five minutes. Return the zucchini to the pan, add salt and pepper to taste, and reduce the heat to medium. Cook, stirring often, until the zucchini is tender and translucent and the tomatoes have cooked down to a fragrant sauce. Stir in the basil, and taste and adjust seasonings. Remove from the heat and serve hot, or allow to cool and serve at room temperature.
Advance preparation: You can make this a day or two ahead of time. Keep refrigerated, and reheat gently on top of the stove. The dish is also good cold, doused with a little lemon juice.
Nutritional information per serving (four servings): 111 calories; 1 gram saturated fat; 1 gram polyunsaturated fat; 5 grams monounsaturated fat; 0 milligrams cholesterol; 10 grams carbohydrates; 3 grams dietary fiber; 20 milligrams sodium (does not include salt to taste), 3 grams protein
Nutritional information per serving (six servings): 74 calories; 1 gram saturated fat; 1 gram polyunsaturated fat; 3 grams monounsaturated fat; 0 milligrams cholesterol; 7 grams carbohydrates; 2 grams dietary fiber; 13 milligrams sodium (does not include salt to taste), 2 grams protein
Monday, August 1, 2011
Asking for What You Need
You want me to WHAT? That’s OK, I will sit silently and suffer, stew, fume, boil over, punch someone in the face.
Why is it so many of us have such a difficult time stating our needs? And, why does the recipient of said request look at us like we just landed in an alien craft during dinner?
There are things in my life that I am willing to negotiate on, others not so much. Where is it written that one person has the power over another? Why shouldn’t we ask for what we need, (OK, within reason, I really don’t need a shiny red sports car). Some people have no problem speaking out and standing up for themselves while others would sooner curl up and die (great name for a hair salon except you have to spell die dye). I am being silly, it’s Friday afternoon.
Ok, you say, “I get it” but “how do I go about it”?
· Self-confidence
· Self-esteem
· Be assertive-we tend to confuse assertive with aggressive. “The basic difference between being assertive and being aggressive is how our words and behavior affect the rights and well being of others.” Sharon Anthony Bower.
· Don’t think that by asserting yourself you are being rude, unless of course you get in someone’s face about it in which case you are being rather aggressive.
Start small. Practice saying no in the mirror. Look yourself in the eyes and say NO, it is difficult but can be helpful. Next, try it on the dog. If it works on the dog you have it mastered.
Once you have graduated from saying no in the mirror and to the dog, take what you learned in your Lifestyle Balance class, session 10, #2 “ASK FOR WHAT YOU WANT. BE FIRM AND FRIENDLY”, it’s in your notebook. This is a great place to start asking for what you need. Don’t be shy. My motto is “I am the customer and paying for this with my hard earned money”, if your money is not hard earned, is your company hiring? Call me! But seriously, call me, no really… OK, it is Monday and I am still being silly.
Back to my “I am the customer” comparison, would you pay good money for a pair of shoes that are too small? Your circulation is being cut off and they pinch like a vise grip. I know I wouldn’t do that. So why would you order a meal that isn’t what you want? For you Baby Boomers out there and maybe some younger whipper snappers who are into good movies, I take you to the scene in Jack Nicholson’s “Five Easy Pieces” where he is ordering a sandwich in a coffee shop. Here it is on You Tube, it is a classic. He surely was not shy to make his request known. http://www.youtube.com/watch?v=6wtfNE4z6a8 Enjoy. Please note: I do not advocate taking your arm and clearing the table.
Without getting caught up in Psych 401 and beyond, many of us learn to not ask for what we need. We are intimidated by others, afraid to speak up.
· I grew up in a home where I would be asked what I want and I would say I want the red one and immediately heard, no you don’t, you want the blue one. Well, I am stubborn so I usually got nothing!
· Group mentality. If everyone else asks for vanilla but I want strawberry what will they think of me. Lack of self-confidence, self-esteem—OMG, all this because I want strawberry and not vanilla? You bet.
When you feel invalidated-your opinion, your needs are not valued, then some people will stop speaking up, feeling like it is a losing battle to speak their peace. Others move 3000 miles away from home.
http://www.helpguide.org/mental/stress_management_relief_coping.htm I am highlighting some great ideas from this website, you can read it in its entirety and it’s actually about managing stress.
· Learn how to say NO –know you limits and stick to them.
· Communicate your feelings in an open and respectful way.
· Be more assertive; don’t take a back seat in your life.
To help you gain self confidence take some private time to sit down and list your accomplishments, things you are proud of, large or small. Ask your friends for their input, too. When you are making your own list I ask this of you-remove yourself from being you and look at yourself from the outside as your friend might look at you-I guarantee you won’t be so harsh on yourself. Write things down as though you were writing about your dear friend.
When you are speaking to someone:
· Stand up straight,
· Look them in the eye
· Keep your head up
· Speak clearly
You will exude confidence, take a deep breath and speak up.
Here’s a good article on Assertiveness: http://www.mayoclinic.com/health/assertive/SR00042
“Assertiveness is giving yourself permission to speak up, to say no when you need to, to be proud and confident in who you are and in your abilities” http://www.solveyourproblem.com/assertiveness/index.shtml
“The most difficult thing is the decision to act, the rest is merely tenacity. The fears are paper tigers. You can do anything you decide to do. You can act to change and control your life; and the procedure, the process is its own reward.” Amelia Earhart
Why is it so many of us have such a difficult time stating our needs? And, why does the recipient of said request look at us like we just landed in an alien craft during dinner?
There are things in my life that I am willing to negotiate on, others not so much. Where is it written that one person has the power over another? Why shouldn’t we ask for what we need, (OK, within reason, I really don’t need a shiny red sports car). Some people have no problem speaking out and standing up for themselves while others would sooner curl up and die (great name for a hair salon except you have to spell die dye). I am being silly, it’s Friday afternoon.
Ok, you say, “I get it” but “how do I go about it”?
· Self-confidence
· Self-esteem
· Be assertive-we tend to confuse assertive with aggressive. “The basic difference between being assertive and being aggressive is how our words and behavior affect the rights and well being of others.” Sharon Anthony Bower.
· Don’t think that by asserting yourself you are being rude, unless of course you get in someone’s face about it in which case you are being rather aggressive.
Start small. Practice saying no in the mirror. Look yourself in the eyes and say NO, it is difficult but can be helpful. Next, try it on the dog. If it works on the dog you have it mastered.
Once you have graduated from saying no in the mirror and to the dog, take what you learned in your Lifestyle Balance class, session 10, #2 “ASK FOR WHAT YOU WANT. BE FIRM AND FRIENDLY”, it’s in your notebook. This is a great place to start asking for what you need. Don’t be shy. My motto is “I am the customer and paying for this with my hard earned money”, if your money is not hard earned, is your company hiring? Call me! But seriously, call me, no really… OK, it is Monday and I am still being silly.
Back to my “I am the customer” comparison, would you pay good money for a pair of shoes that are too small? Your circulation is being cut off and they pinch like a vise grip. I know I wouldn’t do that. So why would you order a meal that isn’t what you want? For you Baby Boomers out there and maybe some younger whipper snappers who are into good movies, I take you to the scene in Jack Nicholson’s “Five Easy Pieces” where he is ordering a sandwich in a coffee shop. Here it is on You Tube, it is a classic. He surely was not shy to make his request known. http://www.youtube.com/watch?v=6wtfNE4z6a8 Enjoy. Please note: I do not advocate taking your arm and clearing the table.
Without getting caught up in Psych 401 and beyond, many of us learn to not ask for what we need. We are intimidated by others, afraid to speak up.
· I grew up in a home where I would be asked what I want and I would say I want the red one and immediately heard, no you don’t, you want the blue one. Well, I am stubborn so I usually got nothing!
· Group mentality. If everyone else asks for vanilla but I want strawberry what will they think of me. Lack of self-confidence, self-esteem—OMG, all this because I want strawberry and not vanilla? You bet.
When you feel invalidated-your opinion, your needs are not valued, then some people will stop speaking up, feeling like it is a losing battle to speak their peace. Others move 3000 miles away from home.
http://www.helpguide.org/mental/stress_management_relief_coping.htm I am highlighting some great ideas from this website, you can read it in its entirety and it’s actually about managing stress.
· Learn how to say NO –know you limits and stick to them.
· Communicate your feelings in an open and respectful way.
· Be more assertive; don’t take a back seat in your life.
To help you gain self confidence take some private time to sit down and list your accomplishments, things you are proud of, large or small. Ask your friends for their input, too. When you are making your own list I ask this of you-remove yourself from being you and look at yourself from the outside as your friend might look at you-I guarantee you won’t be so harsh on yourself. Write things down as though you were writing about your dear friend.
When you are speaking to someone:
· Stand up straight,
· Look them in the eye
· Keep your head up
· Speak clearly
You will exude confidence, take a deep breath and speak up.
Here’s a good article on Assertiveness: http://www.mayoclinic.com/health/assertive/SR00042
“Assertiveness is giving yourself permission to speak up, to say no when you need to, to be proud and confident in who you are and in your abilities” http://www.solveyourproblem.com/assertiveness/index.shtml
“The most difficult thing is the decision to act, the rest is merely tenacity. The fears are paper tigers. You can do anything you decide to do. You can act to change and control your life; and the procedure, the process is its own reward.” Amelia Earhart
Rice Noodles with Zucchini, Tomatoes and Fresh Mint
I had a recipe all typed up using the bounty of summer vegetables available in your gardens and at local farmer's markets. Lo and behold, the recipe calculator I use is not functioning as I go to post. I read, I searched, I conquered--I hope you enjoy this recipe that sounds delicious.
This is from Recipes for Health. Martha Rose Shulman presents food that is vibrant and light, full of nutrients but by no means ascetic, fun to cook and to eat.
Yield: Serves four.
1 to 2 garlic cloves (to taste), minced
1 pound zucchini, cut in 1/4-inch dice
1 pound tomatoes, peeled, seeded* and cut in 1/4-inch dice, or 1 14-ounce can diced tomatoes, partially drained
Salt and freshly ground pepper to taste
7 to 8 ounces thin rice sticks or 3 cup dry whole wheat pasta
3 to 4 tablespoons chopped fresh mint
1/4 cup freshly grated Parmesan or pecorino or crumbled feta (optional)
* To seed the tomatoes, cut the tomatoes in half along the equator, place a strainer over a bowl and seed the tomatoes into the strainer. Rub the gelatinous seed pods against the strainer to extract flavorful juice, and discard the seeds.
1. Bring a large pot of water to a boil. *Follow cooking time for pasta if usingMeanwhile, place the rice sticks in a large bowl, and cover with hot water. Let sit 20 minutes, until pliable. Drain and cut the noodles in half, into roughly 6- to 8-inch lengths, with kitchen scissors. If using whole wheat pasta, skip this step.
2. While the rice sticks are soaking, heat 1 tablespoon of the olive oil over medium heat in a wide, heavy skillet, and add the garlic. Cook, stirring, until fragrant, about 30 seconds, and add the zucchini. Cook, stirring, until the zucchini begins to soften and the skin becomes bright green, about three minutes. Add the tomatoes with juice and salt and pepper to taste. Cook, stirring often, for 6 to 10 minutes until the zucchini is tender and the tomatoes have begun to break down. Remove from the heat, taste and adjust seasonings, and set aside.
3. When the water comes to a boil, salt moderately and add the rice sticks. Boil one minute and drain. *Follow cooking time for pasta if using.Toss with the zucchini and tomato mixture, the remaining olive oil and the mint. Serve, passing the cheese for people to sprinkle on at the table.
Advance preparation: The zucchini-tomato mixture can be cooked several hours ahead and reheated. If it seems dry, add a little pasta cooking water. The soaked noodles will keep for three or four days in the refrigerator.
Nutritional information per serving: 289 calories; 7 grams fat; 1 gram saturated fat; 0 milligrams cholesterol; 49 grams carbohydrates; 4 grams dietary fiber (7 grams if using brown rice noodles); 17 milligrams sodium (does not include salt added during preparation); 6 grams protein
This is from Recipes for Health. Martha Rose Shulman presents food that is vibrant and light, full of nutrients but by no means ascetic, fun to cook and to eat.
Yield: Serves four.
1 to 2 garlic cloves (to taste), minced
1 pound zucchini, cut in 1/4-inch dice
1 pound tomatoes, peeled, seeded* and cut in 1/4-inch dice, or 1 14-ounce can diced tomatoes, partially drained
Salt and freshly ground pepper to taste
7 to 8 ounces thin rice sticks or 3 cup dry whole wheat pasta
3 to 4 tablespoons chopped fresh mint
1/4 cup freshly grated Parmesan or pecorino or crumbled feta (optional)
* To seed the tomatoes, cut the tomatoes in half along the equator, place a strainer over a bowl and seed the tomatoes into the strainer. Rub the gelatinous seed pods against the strainer to extract flavorful juice, and discard the seeds.
1. Bring a large pot of water to a boil. *Follow cooking time for pasta if usingMeanwhile, place the rice sticks in a large bowl, and cover with hot water. Let sit 20 minutes, until pliable. Drain and cut the noodles in half, into roughly 6- to 8-inch lengths, with kitchen scissors. If using whole wheat pasta, skip this step.
2. While the rice sticks are soaking, heat 1 tablespoon of the olive oil over medium heat in a wide, heavy skillet, and add the garlic. Cook, stirring, until fragrant, about 30 seconds, and add the zucchini. Cook, stirring, until the zucchini begins to soften and the skin becomes bright green, about three minutes. Add the tomatoes with juice and salt and pepper to taste. Cook, stirring often, for 6 to 10 minutes until the zucchini is tender and the tomatoes have begun to break down. Remove from the heat, taste and adjust seasonings, and set aside.
3. When the water comes to a boil, salt moderately and add the rice sticks. Boil one minute and drain. *Follow cooking time for pasta if using.Toss with the zucchini and tomato mixture, the remaining olive oil and the mint. Serve, passing the cheese for people to sprinkle on at the table.
Advance preparation: The zucchini-tomato mixture can be cooked several hours ahead and reheated. If it seems dry, add a little pasta cooking water. The soaked noodles will keep for three or four days in the refrigerator.
Nutritional information per serving: 289 calories; 7 grams fat; 1 gram saturated fat; 0 milligrams cholesterol; 49 grams carbohydrates; 4 grams dietary fiber (7 grams if using brown rice noodles); 17 milligrams sodium (does not include salt added during preparation); 6 grams protein
Friday, July 1, 2011
Road Trips, Lifestyle Balance and Surviving
As I write it is the first day of summer. The first truly glorious day of 2011. It is not too hot or too cool, the sky is that Big Sky Country blue, lilacs are bursting with blooms and fragrance, I’m inside at my desk.
As I am preparing for a road trip I am thinking back to previous blogs on eating nutritiously and getting physical activity while traveling. It is difficult. I do not always practice what I preach. For starters, Cheetos are the road trip food of choice. Those crunchy orange morsels made up of ingredients with names no one can pronounce, yet we love them. I will make sure to bring baby carrots to counteract the other orange food. Let me go off on a tangent please. I was thinking a while back (I try not to do it often, causes circuit overload) if I could only pick one color food to eat, what would it be? Now, I am sure there are diets out there based on the day of the week and what color food you are allowed to eat that day in order to shed pounds. Back to colors of food-I decided I would choose orange and shades of orange. I love Clementine’s, Cara Cara oranges, blood oranges and blood orange marmalade, squash and tomato flavored pasta is orange, cantaloupe, there are other melons that are that cantaloupey color, apricots, carrots and in my mind peaches and nectarines, while they may look yellow, in a box of Crayola crayons, the color “peach” is more orange than yellow, so, if it is in Crayola crayons it must be the true color. This all got started with Cheetos. What color food would you choose, hypothetically of course.
Back to the road trip. My husband’s eating habits and mine are pretty much on different planets. Anything fast and greasy is where he gravitates; I will have the salad, dressing on the side please. I really make an effort to eat more nutritiously while traveling because of all the sitting in the car. I don’t sit still well. Ask my boss. I am always popping up to ask questions rather than send an e-mail. I did read somewhere that fidgety people tend to be thinner, I will have to look that up to provide more information but will save it for another time. I bounce out of my seat so much I tend to make myself batty (ier). I will report back post road trip on how I do with following the advice I dish out on sticking with the program while on the road. I vow to stretch when I get out to use the bathroom (every stop for gas and then some), I will pack fresh fruit, cut up veggie sticks, cheese sticks, crackers (low sodium, don’t want swollen feet), water and seltzer, sugary drinks increase your thirst. I will pack my resistance cord workout thingy, it is tubing with handles that you use for stretching, I just have to remember where I put it! In my defense, I use my exercise bike at home, don’t need the resistance tubing. If we stay in a hotel I will use their exercise equipment, if offered and if the fitness room is clean. I will bring a swimsuit, I don’t swim but I do splash around and that should be counted as activity.
Post road trip report: I noticed I lacked consuming vegetables but made sure to eat plenty of fruit. I did use my resistance tubing to get some exercise and walked when I could. Didn’t buy Cheetos either but did get ice cream and asked for child scoop. I tried to practice portion control and didn’t do too badly. Why do I tell you this? Well, I know it is difficult to stick with lifestyle changes when traveling. I ask that you try, be kind to yourself if you can’t do it all and to get back with it when you return home to your regular routine. PLEASE PLEASE PLEASE, you have worked so hard to come this far, if you slack off for a few days, brush yourself off and get back into the groove of Lifestyle Balance.
For more information on travel and lifestyle change, please refer to the June 7, 2010 blog. For an electronic copy please send me an e-mail or call, Diane Arave darave2@mt.gov or 406-444-0593 and I will put one in the mail to you.
Tis the season—slop on your sunscreen, stay hydrated, don’t drink and drive or boat, don’t leave your dog in the car- a dog’s normal body temperature is 101.2 to 102.5 degrees Fahrenheit. They can withstand a body temperature of 107 to 108 degrees Fahrenheit for a short time before they suffer brain damage or death. Be kind, leave them home. If you must travel with your pet, have water in the car for them and leave windows open, better yet, have someone with them while you run inside for whatever. This way, person watching your pet can leash him or her up and go stand in a shady place or walk. If your dog is overcome by heat exhaustion soak him or her down with water and get to veterinarian as soon as possible. Brought to you by someone who carries “Your Dog May Be Dying” cards in her purse. I leave them on windshields.
Have fun, be safe. Happy Independence Day. Thank a soldier.
As I am preparing for a road trip I am thinking back to previous blogs on eating nutritiously and getting physical activity while traveling. It is difficult. I do not always practice what I preach. For starters, Cheetos are the road trip food of choice. Those crunchy orange morsels made up of ingredients with names no one can pronounce, yet we love them. I will make sure to bring baby carrots to counteract the other orange food. Let me go off on a tangent please. I was thinking a while back (I try not to do it often, causes circuit overload) if I could only pick one color food to eat, what would it be? Now, I am sure there are diets out there based on the day of the week and what color food you are allowed to eat that day in order to shed pounds. Back to colors of food-I decided I would choose orange and shades of orange. I love Clementine’s, Cara Cara oranges, blood oranges and blood orange marmalade, squash and tomato flavored pasta is orange, cantaloupe, there are other melons that are that cantaloupey color, apricots, carrots and in my mind peaches and nectarines, while they may look yellow, in a box of Crayola crayons, the color “peach” is more orange than yellow, so, if it is in Crayola crayons it must be the true color. This all got started with Cheetos. What color food would you choose, hypothetically of course.
Back to the road trip. My husband’s eating habits and mine are pretty much on different planets. Anything fast and greasy is where he gravitates; I will have the salad, dressing on the side please. I really make an effort to eat more nutritiously while traveling because of all the sitting in the car. I don’t sit still well. Ask my boss. I am always popping up to ask questions rather than send an e-mail. I did read somewhere that fidgety people tend to be thinner, I will have to look that up to provide more information but will save it for another time. I bounce out of my seat so much I tend to make myself batty (ier). I will report back post road trip on how I do with following the advice I dish out on sticking with the program while on the road. I vow to stretch when I get out to use the bathroom (every stop for gas and then some), I will pack fresh fruit, cut up veggie sticks, cheese sticks, crackers (low sodium, don’t want swollen feet), water and seltzer, sugary drinks increase your thirst. I will pack my resistance cord workout thingy, it is tubing with handles that you use for stretching, I just have to remember where I put it! In my defense, I use my exercise bike at home, don’t need the resistance tubing. If we stay in a hotel I will use their exercise equipment, if offered and if the fitness room is clean. I will bring a swimsuit, I don’t swim but I do splash around and that should be counted as activity.
Post road trip report: I noticed I lacked consuming vegetables but made sure to eat plenty of fruit. I did use my resistance tubing to get some exercise and walked when I could. Didn’t buy Cheetos either but did get ice cream and asked for child scoop. I tried to practice portion control and didn’t do too badly. Why do I tell you this? Well, I know it is difficult to stick with lifestyle changes when traveling. I ask that you try, be kind to yourself if you can’t do it all and to get back with it when you return home to your regular routine. PLEASE PLEASE PLEASE, you have worked so hard to come this far, if you slack off for a few days, brush yourself off and get back into the groove of Lifestyle Balance.
For more information on travel and lifestyle change, please refer to the June 7, 2010 blog. For an electronic copy please send me an e-mail or call, Diane Arave darave2@mt.gov or 406-444-0593 and I will put one in the mail to you.
Tis the season—slop on your sunscreen, stay hydrated, don’t drink and drive or boat, don’t leave your dog in the car- a dog’s normal body temperature is 101.2 to 102.5 degrees Fahrenheit. They can withstand a body temperature of 107 to 108 degrees Fahrenheit for a short time before they suffer brain damage or death. Be kind, leave them home. If you must travel with your pet, have water in the car for them and leave windows open, better yet, have someone with them while you run inside for whatever. This way, person watching your pet can leash him or her up and go stand in a shady place or walk. If your dog is overcome by heat exhaustion soak him or her down with water and get to veterinarian as soon as possible. Brought to you by someone who carries “Your Dog May Be Dying” cards in her purse. I leave them on windshields.
Have fun, be safe. Happy Independence Day. Thank a soldier.
CHICKEN AND GRAPE SALAD WITH CASHEW-TARRAGON DRESSING
From WholeFoods Market http://www.wholefoodsmarket.com
Serves 4
Cashew nuts are the base for this entree salad's very creamy, very tasty dressing seasoned with a touch of tamari and sweetened with grape juice.
Ingredients
3/4 pound boneless, skinless chicken breast
1/3 cup raw unsalted cashews
6 tablespoons unsweetened white grape juice
2 teaspoons reduced-sodium tamari (you might try balsamic vinegar)
1/2 shallot, chopped
1 1/2 tablespoons chopped fresh tarragon or chives
1 head Boston lettuce, leaves torn
1 head radicchio, chopped
1/4 red onion, thinly sliced
1 1/2 cups green grapes, halved
Method
Put chicken in a small saucepan and cover with cold water. Bring to a boil, lower heat and simmer until the chicken is just cooked through, 15 to 20 minutes. Drain (reserve the cooking liquid for another use if you like) and cool. In a blender, combine cashews, grape juice, tamari and shallot and blend until smooth. Transfer to a small bowl and stir in tarragon. In a large bowl, combine lettuce, radicchio and onion and toss with about 2/3 of the dressing. Mound the mixture on a platter and top with the grapes. Dice the chicken, sprinkle it over the salad, and drizzle with the remaining dressing.
Nutrition
Per serving: 230 calories (70 from fat), 7g total fat, 1.5g saturated fat, 45mg cholesterol, 230mg sodium, 22g total carbohydrate (2g dietary fiber, 14g sugar), 22g protein
Serves 4
Cashew nuts are the base for this entree salad's very creamy, very tasty dressing seasoned with a touch of tamari and sweetened with grape juice.
Ingredients
3/4 pound boneless, skinless chicken breast
1/3 cup raw unsalted cashews
6 tablespoons unsweetened white grape juice
2 teaspoons reduced-sodium tamari (you might try balsamic vinegar)
1/2 shallot, chopped
1 1/2 tablespoons chopped fresh tarragon or chives
1 head Boston lettuce, leaves torn
1 head radicchio, chopped
1/4 red onion, thinly sliced
1 1/2 cups green grapes, halved
Method
Put chicken in a small saucepan and cover with cold water. Bring to a boil, lower heat and simmer until the chicken is just cooked through, 15 to 20 minutes. Drain (reserve the cooking liquid for another use if you like) and cool. In a blender, combine cashews, grape juice, tamari and shallot and blend until smooth. Transfer to a small bowl and stir in tarragon. In a large bowl, combine lettuce, radicchio and onion and toss with about 2/3 of the dressing. Mound the mixture on a platter and top with the grapes. Dice the chicken, sprinkle it over the salad, and drizzle with the remaining dressing.
Nutrition
Per serving: 230 calories (70 from fat), 7g total fat, 1.5g saturated fat, 45mg cholesterol, 230mg sodium, 22g total carbohydrate (2g dietary fiber, 14g sugar), 22g protein
Monday, June 6, 2011
Tips to Take Care of YOU
“Life is what happens while you are busy making other plans”-John Lennon
“Life is not what it’s supposed to be. It’s what it is. The way you cope with it is what makes the difference”. -Virginia Satir
“Life sucks sometimes” Diane Arave and many others
I have been reading survey responses from participants who went through the 10 month Lifestyle Balance Program. Some responses bring tears to my eyes. I found that many of the responses had a similar theme, “it’s a great program but…” The “but” is that some participants found themselves in unfortunate situations of illness or injury of self or a loved one and they stopped exercising, they were stress eating and each of these respondents gained the weight back and then some. I have a habit of wanting to help. That is the foundation of this month’s blog.
Just so you know, I am writing from personal experience. My life was turned upside in September 2009 when my husband was diagnosed with cancer. So when I write about taking care of yourself, trust me, I understand more than I would like about being a caregiver.
If you find yourself the caregiver of someone who needs your help you also need to know that if you don’t take care of yourself you will be worthless to the person who needs you. Getting physical activity and eating nutritious foods also helps you to manage the mega stress you are under. Eating sugar, fast food, eating on the run all contributes to your stress levels which is not really what you need at the moment, wouldn’t you agree?
Not enough time is a big issue. I understand. I also understand the loss of control of your life. I learned rapidly that control is all an illusion. I would (in my mind) plan to go to the store for milk and it would take me 3 days before I could get there. I will forever hold Bob’s Valley Market at Lincoln Rd and Montana Avenue in Helena in a special place in my heart. They sell gas and also milk and fresh fruit and vegetables, bread and more.
But, I digress.
Getting physical activity in when your life is out of your control:
· My dogs are used to going for regular walks and I felt compelled to keep that routine. It was good for me too. I could cry, curse, stomp, shout, laugh and they didn’t think I was nuts. We went for our walks, every day. It was my grasp on what resembled “normal”. Just as an aside, we had a saying when I was in college; normal is a setting on the washing machine.
· I made sure to park my car at the far end of the parking lot at the hospital-it served 2 purposes, first and foremost, it was easy for me to find and second, it forced me to walk a bit further and get in some exercise that way. Even when the weather was bitter cold, I parked at the far end.
· I use the staircase at work; I’m up on the third floor. If the weather was bad and I wasn’t going for my walk outside, I would walk the halls and stairwells.
· At home: Watching TV? Stand up and march in place. Put on some music, dance. Vacuum. Do housework. It’s all movement. It helps release the stress.
· Even if you can take only 5 or 10 minute intervals it adds up and you are doing something to take care of you. No excuses. There are ways to keep moving. Speak with your lifestyle coach, they can help you with choosing activities.
Nutrition under pressure. My naturally curly hair lost its curl in some places, it was weird to see. I was frantically running around and really wanted to eat and could not find time. Some nights I would get home and have cold cereal for dinner, it was easy.
Here is what I learned: people were asking me what they could do for me. I told them small prepared meals. I got bags of frozen soup and homemade chicken dinners and my friends Ralph and Barbara still don’t understand that the saffron chicken and rice they made me still gives me a warm feeling when I think of it.
· When you have these meals in the house you can get home and just heat something up.
· Here’s something else that has seen me through the last 7 months—I started packing food to take to the hospital with me. I brought food from home.
· Soup in a microwaveable soup mug, a sandwich with baby carrot sticks or cut up veggies, a bag of cut up fruit, a protein bar, cheese sticks, easy to make and toss in a bag and then I didn’t have to stop at a fast food place or any place for that matter. I could sit and visit and catch my breath and eat.
If you find yourself with an illness or injury that leaves you rendered somewhat immobile, know that you can still take control, be empowered.
There are still activities you CAN DO despite a bum knee, a bad back.
· Ask your medical provider for some guidance, they can probably refer you to a physical therapist who can help you with some activity.
· Contact your lifestyle coach for assistance.
· There is a program called Sit and Be Fit, it is geared toward seniors but the exercise can certainly be applied to those with limited mobility.
· Knee problems? You can still move your upper body. Upper body aches? You can still move your lower body.
· All movement counts as activity and don’t let the negative thinking get in your way.
Good nutrition and even limited physical activity will help improve your mood, helps you to stick with the program and can help with depression that can creep in when you don’t feel well.
Well, I have never made it a secret that I like quotes. I started this blog with quotes and I shall end it with quotes. I couldn’t make up my mind which one I liked best for this so will include all three. I hope one of them inspires you.
“Believe in yourself! Have faith in your abilities! Without a humble but reasonable confidence in your own powers you cannot be successful or happy.” Norman Vincent Peale
“Be miserable. Or motivate yourself. Whatever has to be done, it's always your choice.” Wayne Dyer
“We can do anything we want to if we stick to it long enough.” Helen Keller
“Life is not what it’s supposed to be. It’s what it is. The way you cope with it is what makes the difference”. -Virginia Satir
“Life sucks sometimes” Diane Arave and many others
I have been reading survey responses from participants who went through the 10 month Lifestyle Balance Program. Some responses bring tears to my eyes. I found that many of the responses had a similar theme, “it’s a great program but…” The “but” is that some participants found themselves in unfortunate situations of illness or injury of self or a loved one and they stopped exercising, they were stress eating and each of these respondents gained the weight back and then some. I have a habit of wanting to help. That is the foundation of this month’s blog.
Just so you know, I am writing from personal experience. My life was turned upside in September 2009 when my husband was diagnosed with cancer. So when I write about taking care of yourself, trust me, I understand more than I would like about being a caregiver.
If you find yourself the caregiver of someone who needs your help you also need to know that if you don’t take care of yourself you will be worthless to the person who needs you. Getting physical activity and eating nutritious foods also helps you to manage the mega stress you are under. Eating sugar, fast food, eating on the run all contributes to your stress levels which is not really what you need at the moment, wouldn’t you agree?
Not enough time is a big issue. I understand. I also understand the loss of control of your life. I learned rapidly that control is all an illusion. I would (in my mind) plan to go to the store for milk and it would take me 3 days before I could get there. I will forever hold Bob’s Valley Market at Lincoln Rd and Montana Avenue in Helena in a special place in my heart. They sell gas and also milk and fresh fruit and vegetables, bread and more.
But, I digress.
Getting physical activity in when your life is out of your control:
· My dogs are used to going for regular walks and I felt compelled to keep that routine. It was good for me too. I could cry, curse, stomp, shout, laugh and they didn’t think I was nuts. We went for our walks, every day. It was my grasp on what resembled “normal”. Just as an aside, we had a saying when I was in college; normal is a setting on the washing machine.
· I made sure to park my car at the far end of the parking lot at the hospital-it served 2 purposes, first and foremost, it was easy for me to find and second, it forced me to walk a bit further and get in some exercise that way. Even when the weather was bitter cold, I parked at the far end.
· I use the staircase at work; I’m up on the third floor. If the weather was bad and I wasn’t going for my walk outside, I would walk the halls and stairwells.
· At home: Watching TV? Stand up and march in place. Put on some music, dance. Vacuum. Do housework. It’s all movement. It helps release the stress.
· Even if you can take only 5 or 10 minute intervals it adds up and you are doing something to take care of you. No excuses. There are ways to keep moving. Speak with your lifestyle coach, they can help you with choosing activities.
Nutrition under pressure. My naturally curly hair lost its curl in some places, it was weird to see. I was frantically running around and really wanted to eat and could not find time. Some nights I would get home and have cold cereal for dinner, it was easy.
Here is what I learned: people were asking me what they could do for me. I told them small prepared meals. I got bags of frozen soup and homemade chicken dinners and my friends Ralph and Barbara still don’t understand that the saffron chicken and rice they made me still gives me a warm feeling when I think of it.
· When you have these meals in the house you can get home and just heat something up.
· Here’s something else that has seen me through the last 7 months—I started packing food to take to the hospital with me. I brought food from home.
· Soup in a microwaveable soup mug, a sandwich with baby carrot sticks or cut up veggies, a bag of cut up fruit, a protein bar, cheese sticks, easy to make and toss in a bag and then I didn’t have to stop at a fast food place or any place for that matter. I could sit and visit and catch my breath and eat.
If you find yourself with an illness or injury that leaves you rendered somewhat immobile, know that you can still take control, be empowered.
There are still activities you CAN DO despite a bum knee, a bad back.
· Ask your medical provider for some guidance, they can probably refer you to a physical therapist who can help you with some activity.
· Contact your lifestyle coach for assistance.
· There is a program called Sit and Be Fit, it is geared toward seniors but the exercise can certainly be applied to those with limited mobility.
· Knee problems? You can still move your upper body. Upper body aches? You can still move your lower body.
· All movement counts as activity and don’t let the negative thinking get in your way.
Good nutrition and even limited physical activity will help improve your mood, helps you to stick with the program and can help with depression that can creep in when you don’t feel well.
Well, I have never made it a secret that I like quotes. I started this blog with quotes and I shall end it with quotes. I couldn’t make up my mind which one I liked best for this so will include all three. I hope one of them inspires you.
“Believe in yourself! Have faith in your abilities! Without a humble but reasonable confidence in your own powers you cannot be successful or happy.” Norman Vincent Peale
“Be miserable. Or motivate yourself. Whatever has to be done, it's always your choice.” Wayne Dyer
“We can do anything we want to if we stick to it long enough.” Helen Keller
Grilled Steak Tacos with Poblano Mango Salsa
I get Saveur magazine, a cooking magazine. The June-July issue has an ad for Beef-It's What's for Dinner. The featured recipe is from a rancher out of Big Sandy, Montana. Hete is the recipe:
Totale recipe time: 50-55 minutes. Serves 4
1 lb top sirloin steak cut 3/4 inch thick
2 medium poblano peppers
1 medium onion cut into 1/2 inch thick slices
2 cloves garlic minced
1 tsp ground cumin (you may want to use less, or more to taste)
1 medium mango, diced
1/4 cup chopped fresh cilantro
1/4 cup fresh lime juice
1/4 tsp salt (optional)
8 small corn tortillas (6-7inch diameter)
Fresh cilantro springs, lime wedges-optional
1. Place peppers and onion slices on BBQ grill-medium heat if gas grill or medium ash covered coals in using charcoal. Grill covered for 15 to 20 minutes or until onion is tender and pepper skins are blackened, turning occasionally. Place peppers in food-safe plastic bag, close bag. Set peppers and onion aside.
2. Meanwhile, combine garlic and cumin; press evenly onto beef steaks. Place steaks on grid over medium heat on BBQ grill. Grill covered 13 to 16 minutes or 8 to 13 minutes for medium rare to medium turning occasionally. Remove. Keep warm.
3. Remove and discard skins, stems, seeds from peppers when cool enough to handle. Chop peppers and onion. Combine chopped vegetables, mango, cilantro, lime juice and salt in medium bowl. Set aside.
4. Place tortillas on grid, grill, uncovered for 30 seconds on each side or until heated through and lightly browned.
5. Carve steaks into slices. Top tortillas with equal amounts of beef and mango salsa. Garnish with cilantro springs and lime wedges if desired.
Nutrition information: Per serving331 calories, 7 g fat (2 g saturated, 2 g monounsaturated fat)49 mg cholesterol, 229 mg sodium, 39 g carbohydrate, 5.2 g fiber, 3 g protein
Totale recipe time: 50-55 minutes. Serves 4
1 lb top sirloin steak cut 3/4 inch thick
2 medium poblano peppers
1 medium onion cut into 1/2 inch thick slices
2 cloves garlic minced
1 tsp ground cumin (you may want to use less, or more to taste)
1 medium mango, diced
1/4 cup chopped fresh cilantro
1/4 cup fresh lime juice
1/4 tsp salt (optional)
8 small corn tortillas (6-7inch diameter)
Fresh cilantro springs, lime wedges-optional
1. Place peppers and onion slices on BBQ grill-medium heat if gas grill or medium ash covered coals in using charcoal. Grill covered for 15 to 20 minutes or until onion is tender and pepper skins are blackened, turning occasionally. Place peppers in food-safe plastic bag, close bag. Set peppers and onion aside.
2. Meanwhile, combine garlic and cumin; press evenly onto beef steaks. Place steaks on grid over medium heat on BBQ grill. Grill covered 13 to 16 minutes or 8 to 13 minutes for medium rare to medium turning occasionally. Remove. Keep warm.
3. Remove and discard skins, stems, seeds from peppers when cool enough to handle. Chop peppers and onion. Combine chopped vegetables, mango, cilantro, lime juice and salt in medium bowl. Set aside.
4. Place tortillas on grid, grill, uncovered for 30 seconds on each side or until heated through and lightly browned.
5. Carve steaks into slices. Top tortillas with equal amounts of beef and mango salsa. Garnish with cilantro springs and lime wedges if desired.
Nutrition information: Per serving331 calories, 7 g fat (2 g saturated, 2 g monounsaturated fat)49 mg cholesterol, 229 mg sodium, 39 g carbohydrate, 5.2 g fiber, 3 g protein
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