Relax - For Your Health's Sake!

 With so much going on in our lives - the demands of work, family and managing all the other areas of our lives, it's no wonder our minds and bodies can become stressed.

  According to webMD, 40% off adults suffer adverse effects from stress. Our bodies are built to cope with stress but ongoing stress can be very harmful.  75 -90% of doctors visit stem from stress related ailments. 

 The effects of stress

Some of the effects of stress are headaches, high blood pressure, heart problems, diabetes, skin conditions, asthma, arthritis, depression, upset stomach, anxiety, weight gain or loss and chest pains.
With a few changes in our lives, we can learn to manage stress effectively, which can lead to a  healthier happier life. Relax, relate, release!


10 Simple ways to  relax

1. Take a relaxing bath, bubbles, candles, the whole works.

2. Go to the gym.

3. Go to the spa.

4. Listen to your favorite music.

5. Read a book you enjoyed as a child

6. Take  a long walk

7. Call a good friend. You know, the one that makes you laugh.

8.  Meditate.

9. Eat healthier. Even a simple cup of green tea can work wonders.

10. Take a nap. There is nothing like sleep to heal the mind and body.

Of course, you can always partake in your favorite hobby like paint, draw, cook, whatever you know can help you to relax.

Mother's Day

I hope all you moms out there enjoyed your Mother's Day this past weekend. I had a blast preparing a cute little lunch for my mom. I won't be posting any recipes yet but I'll just post some of the food that was prepared.  I kept the menu really light and simple. Needless to say, she enjoyed every delicious morsel.

                          

Green bell peppers stuffed with fresh basil and Italian Sausage rice.

Walnut cranberry Tart

 Pork chops stuffed with garlic sauteed spinach.

 Vanilla cupcakes with shaved white chocolate curls.

Gluten Free Granola Bars

 Warning: These bars are seriously addictive!

In fact, I think it's the cause of my recent 2lb weight gain. I simply cannot stop snacking on them.

 When you're on a restrictive daily diet like I am, there is always a challenge in finding healthy snacks.  Around 3 pm, I get so woozy and have a serious craving for anything sweet.  One day, I went to the kitchen, rifled through the panty, gathered ingredients and made granola bars. Since then, I've been experimenting with different recipes, all gluten free and dairy free. This recipe that I'm posting so far is my favorite. It's crunchy and sweet and delicately flavored.

Domino's Add Gluten Free Pizza To Their Menu

Domino’s recently announced that they have now added Gluten free pizzas to their menu in stores across the US.  The crust is made from rice starch, rice flour, potato starch, olive oil and water.  Oh happy day Right? Wrong!  Domino’s has stated that while the pizza is safe for people with mild gluten sensitivities, like myself, it is not recommended for people with Celiac disease. They have concerns that the crust can become contaminated from being processed in the same facility as products that contain gluten.

Now my question is this, is it wise or fair to say that this is gluten free Pizza? If you are using the same tools to dip the gluten-free flour as you are using to dip regular wheat flour, mixing the dough on the same board with wheat flour, how can you call it gluten free? I liken it onto making a batch of peanut brittle, then making a dish in the same pot, roll it on the same board and cut it with the same knife you used to make the peanut brittle – without washing. That would be instant Anaphylaxis for someone with a peanut allergy. We definitely won’t call that peanut free.

Domino’s worked with the National Foundation for Celiac Awareness to verify the GF-friendliness of product and train its staffers on issues related to gluten and those with sensitivities. The company’s efforts earned it an NFCA Amber Kitchen Designation, a standard developed by the Ambler-based foundation to help consumers identify restaurants that have taken steps to accommodate gluten-free eaters. The rating means ingredients are verified gluten-free and restaurant staff has been trained to understand issues of gluten sensitivity. But the NFCA website states: “Kitchen practices may vary with this designation … meaning those with celiac disease and non-celiac gluten sensitivity should ask questions and exercise judgment when dining at an establishment with an Amber Designation.”

I think it’s a good thing that Domino's has tried to accommodate those of us who cannot tolerate gluten. I commend them for trying. If you’re the pizza eating sort and mildly gluten sensitive, then this is a good thing for you.  My one advice… when eating out anywhere, eat at your own risk.

View the video below to hear what Domino’s has to say about their new gluten free pizzas. 

Gluten Free Beef + Apple Burgers

This weekend I had a serious craving for a homemade (my favorite kind) beef hamburger. So of course I decided to put my stomach out of it's misery and make some. I headed to the local organic market for some ground beef and fired up the grill - the stove top grill that is.-

Anyway, the result was this delicious Gluten-Free Hamburger that put my cravings to rest. 

Gluten Free Cupcakes

I haven't baked in over 8 months due to the fact that I have been watching my diet and I'm off so many foods. Today I decided to give myself a treat ( and a little sugar rush) by baking some cupcakes. I decide to try out the gluten free cake mix I had sitting in the pantry. 

I chose Gluten Free Dreams yellow cake mix by Cherrybrook Kitchen. It can be purchased at Whole Foods.

I followed the directions on the box except for one substitution. Instead of margarine I used vegetable oil in an attempt to keep it dairy free. I didn't want to alter it too much until I know just how the batter performs.

Chicken + Dumpling Soup

INGREDIENTS

1 12oz can chicken stock

3 cups water

1 lb chicken

6oz andouille sausage (sliced)

1 small sweet potato (diced)

Chopped scallions

1/4 cup peas and carrots mix

3 tbsp chicken boullion soup mix

pepper to taste

 Dumplings

DIRECTIONS

Clean, cut and season chicken. 

In pot, add chicken and fry for 5 minutes stirring constantly to avoid sticking or burning. You can use a little oil if you wish but I prefer not to.

Add chicken stock and bring to a boil.

Combine all the ingredients and let cook for 30 minutes

Add dumplings to pot lastly and cook for 5-7 minutes.

For dumplings, a simple way to  make it  is to use Bisquick mix and follow the directions on the box.If you are gluten sensitive, there are several gluten free pancake mixes that will work well.  I like to add spices and a bit of sugar to mine to make it more flavorful.

Potato Chips - A Great Mid - Afternoon Snack

When most people think of potato chips, they automatically think 'unhealthy', but for me, potato chips serve as a great mid-afternoon snack. Living with GERD, potato or potato chips are an easy option for me. It digest easily and gives me an energy boost. Best of all it provides me with potassium, magnesium, phosphorus and zinc, minerals that PPIs can block the body from absorbing.

I prefect  kettle cooked chips, the ones with the blue, sweet and russet potatoes combination. When selecting them I look for chips that are cooked with Olive Oil -which is a heart healthy fat-, contains very low sodium and 0 trans fat. The key to eating snacks such as potato chips is to eat it with moderation. Stick to the suggested serving size on the label and eat them with another healthy food like hummus.

8 foods for a healthy heart

Lets face it, without our heart, we'd be ...well...dead.  With daily cardio exercise and eating the right foods, we can keep our heart healthy. Here are a few super-foods that with regular consumption, will keep your heart happy, healthy and ticking.

BERRIES

Berries, such as raspberries, strawberries or blue berries are full of anti-inflammatories, which reduce your risk of heart disease and cancer.  Black berries and blue berries are especially wonderful for vascular health.

 SPINACH

With a high content of lutein, folate, potassium and fiber spinach can help keep your heart in good shape. Eat 2-3 servings of vegetables daily to ensure you body is getting the desired amount of nutrients.

SALMON

Rich in omega-3 fatty acids, salmon can help to reduce blood pressure and prevent clotting. Eating 2 servings a week may help to reduce your risk of dying of a heart attack by up to one-third. Salmon contains the powerful antioxidant  carotenoid astaxanthin. Choose wild caught salmon instead of farm raised, which can be packed with pesticides and heavy metals.

AVOCADO

Packed with monosaturatede fat, avocados can help to lower your LDL cholesterol levels while raising the amount of HDL cholesterol in your body. Avocados allow the absorption of beta-carotene and lycopene which are essential for heart health.

Gluten Free Pasta + Andouille Sausage Salad

I cooked my first gluten free pasta dish last Sunday and it was delicious. It's so much fun experimenting with this stuff. There are a lot of things I do not eat right now so it can be challenging to create a dish that is tasty. I do miss cheese as I haven't had it in almost 5 months but thankfully, I love lite pasta salads. This one is a classic and I made it the same way I would if I were using wheat pasta....well except for the cheese and lots of hot pepper.

Recipe after the jump

Breakfast - Cranberry Honey Granola

This is one of my favorite breakfast meals. If you want to try a granola breakfast, you can buy a variety of granola cereals from an organic market or you can make your own. It provides you with fiber, keeps you full and taste yummy.

Cranberry Honey Granola served with Almond milk

Granola Recipe after the Jump

Today's Lunch

I love having freshly cooked meals in the middle of the the day so even though I was busy I took a few minutes at lunch time today to cook. Perhaps it was a bit of holiday nostalgia but I felt like having cranberry walnut rice. It is a less rich version of the one I usually make but it did the trick. I felt a bit like it was Christmas again. I will post the recipe for the rice soon.

Cranberry walnut rice served with roasted chicken and simple garden greens.

I also deviated from my workout schedule and did a 3 mile walk this morning. I'll have something light for dinner. I need to lose 10 lbs by the end of February. Well back to work I go.

Weekly Workout Schedule

NOT YOUR AVERAGE CHICKEN SOUP

 I love soups. As a woman with a hectic schedule, I'm always looking for ways to conserve time when preparing meals. Soup is such a perfect dish for me because it's a balanced meal, supplying me with carbohydrates, protein, vegetables and water. It's wonderful on a cold day and you can store it in the refrigerator and simply heat when ready to eat.
This soup is a deviation from the normal chicken soup that you're accustomed to. Whenever I have a rotisserie chicken, I use the back, wings and legs of the chicken to make this soup. It's light, yet filling and oh sooo yummy.

  RECIPE AFTER THE JUMP                                 
   

ORGANIC

What is Organic?

Organic foods are foods that are produced using methods that do not involve modern synthetic inputs such as synthetic pesticides and chemical fertilizers, do not contain genetically modified organisms, and are not processed using irradiation, industrial solvents, or chemical food additives.

                                           

 Why Organic?

• Better environment. Organic farms do not consume or release synthetic pesticides into the environment—some of which have the potential to harm soil, water and local terrestrial and aquatic wildlife. Organic farms are better than conventional farms at sustaining diverse ecosystems, i.e., populations of plants and insects, as well as animals. When calculated per unit area, organic farms use less energy and produce less waste, e.g., waste such as packaging materials for chemicals.
• It Reduces Health Risks. With artificially prepared market produce such as vegetables, fruits, and meat, the individual ingesting them are subject to all the pesticides and artificial drug enhancers that were used. Some of these harmful chemicals embed in the produce and may not be properly cleansed until cooking. Organically prepared meat and produce are grown without the chemicals, pesticides and the like which would have been created to kill pests thereby reducing the risk of unwanted illness. Common illnesses that occur with chemicals accidentally ingested are related to the gastrointestinal tract.
• Greater nutrition. Organic foods retain the natural amount of nutritive value that they should ideally be containing. As opposed to artificially processed foods, these organic foods have not yet been subjected to the different processing methods which transform the original food product into several forms. Changing its structure, and applying heat to these organic foods, as well as with simple slicing, would cause a part of the nutrient value to disintegrate and be lost in the whole process.

 Whatever your reasons for wanting to go organic, there is no doubt that eating an organically healthy diet will impact our lives in a great way. I grew up on organic foods and I can personally attest to the fact that it is more flavorful than non-organic foods. Especially when the fruits and vegetables are left to fully ripen on the tree or vine.

                                                                   Sources: Wikipedia.org.  Online health magazine