Oil-Free, Yet Tasty, Stir Fry: Part I

Have you thought about enjoying a tasty stir fry, but didn't want the oil? Normally, stir frys start with a little olive oil or some other oil. Here's an alternative:

Use chicken or vegetable broth instead of the oil. Canned varieties of these broths are available. However, have you seen how much is in even the “low sodium” labeled varieties? Too much for me, thank you.

Make your own broth. It's so easy, it's a sin. Fill a two-quart pot with water. Put in a chicken breast. You can use either the bones or not, the choice is yours. The bones do provide extra flavor. If you want a vegetable broth, obviously, omit the chicken. Add some oregano, basil, tarragon, sage and rosemary. I've added some fresh mint and it's a kicker. :) To the herbs, add your veggies. These include some chopped onion, sliced carrots, broccoli, cabbage and potato. You can actually add any vegetable you want.

Cover and cook over medium heat until a boil starts. Stir to evenly distribute all the ingredients. Lower the heat. Simmer for another 15 minutes, until all the ingredients are cooked thoroughly. Poke with a fork for doneness.

When done, remove from heat. Remove the chicken and veggies onto a serving plate. This can be your dinner. Or, save for later use. The remaining water is your broth.

How easy is that? And...tasty..

Now that we have covered making broth...we have a base for our stir fry. Upcoming post...Stay tuned..:)

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Why You Need to Control Stress

We all know that uncontrolled stress can be the cause of numerous health ailments. Sometimes, it's obvious while other times it's not. Uncontrolled stress is the level where you feel your life is out of control. Some amounts of stress are needed. For instance, sometimes the added adrenalin gets things going. I know, for myself, that having time deadlines is stimulating and helps me stay on track. To some, the added stress of time deadlines may be too much. For me, it's welcomed. Everyone is different...For you, it may be something else.

Uncontrolled stress may result in:

Poor time management skills
Disorganization
Hair loss
Sleep deprivation
Poor nutrient absorption
High blood pressure
Increased heart rate
Muscle tightness
Mental instability
Excessive nervous energy
Overeating (if you use food as a comfort mechanism)
Skin disorders
Headaches

On and on....

Stress management is essential. And...it's not that difficult.

Address the Mess

Join Steven Colbert's movement to help clean the Gulf Mess....

http://www.colbertnation.com/the-colbert-report-videos/312644/june-16-2010/brevity-is-the-soul-of-twit

Easy Heart Healthy Habits

Everywhere we turn there seems to be news about how to maintain and develop a healthy heart lifestyle. Here are some suggestions, I hope you find useful. They work for me, so there's no reason they don't work for you.

Get more vitamin D.

End stressful relationships.

Play with animals, get a pet.

Engage in music therapy.

Increase your potassium intake.

Eat more whole grains.

Drink more green tea.

Exercise daily.

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Healthy Computer Tip

For those using a computer on a regular basis, here's something that may be helpful. Most of us need a mouse when using our computers. Instead of spending money on a new mouse pad, make your own.

Take some bubble wrap and roll it up into the size you need to lift your wrist to the proper height. Tape the bubble wrap to secure it in the roll formation. Place this roll underneath your wrist. The proper roll height will be when your hand is level with your wrist. You do not want your hand either going down or up when using the mouse. Using a mouse will help prevent the development of carpal tunnel syndrome.

Even if you need to purchase bubble wrap, it is dirt cheap compared to a new mouse pad.

Good luck and happy computing to you!

Mint To The Rescue...Marvelous Mint

Do you enjoy the taste of mint and peppermint? If so, you can gain numerous benefits other than its refreshing taste. Here are some ways the herb can help you...

Aids indigestion. When you experience stomach upsets, take some mint. Make a tea out of the herb and slowly sip it. Drink a cup of warm tea after a meal to help your digestion process. Add a tablespoon of dried peppermint leaves (organic preferred) to one cup of boiling water. Let it steep for five minutes. Remove the leaves and enjoy your medical beverage. If you prefer, eat the leaves.

Controls cramps. Mint can help with your constipation, cramps and diarrhea. You can either use tea for this purpose, or take a capsule of peppermint oil extract to help relieve these symptoms.

Headache relief. Refresh your senses and ease your headache pain by using mint topically. Mix one drop of peppermint essential oil with one teaspoon of almond oil together. Apply the mixture to your fingertips. Gently rub both of your temples with the oil.

Increase alertness. Another topical use for mint can perk you up. Mix together five teaspoons of water and three drops of peppermint essential oil. Place this mixture into a spray bottle. Close the top. Shake to mix thoroughly. You can either gently spritz your face with this herbal mixture or lightly spritz your surrounding air. The choice is yours. Either way, you will begin to feel rejuvenated and alert. (This is great after one of those long BORING company meetings).

Aromatherapy. Simply smelling the fragrance of mint can improve your mental state. Grow some fresh mint and see what I mean.

Peppermint is used as a natural remedy for a variety of purposes due to its containing vitamins, menthol and essential minerals.

Enjoy!

Need Tighter Abs? Don't Like Exercise?

Learn the secret to having tight abs without using pills, magic potions or exercise equipment. In fact, you don't have to even work up a sweat. Wow!!

I am continually asked how do I get such fantastic-looking abs while being 55. “What's your secret?” is what I hear. Well, there is a secret that not many, including you, may not know.

Receive my insight through my article, “The Secret to Tight Abs”. Learn what it takes to be the envy of others. All without anything artificial.

Contact me for more info....



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Enjoying Whole Grains Can Be Easy

We all know the importance of eating whole grains as part of our healthy lifestyle. If you are not accustomed to eating whole grains, though, it may seem difficult. It is easier than you think.

Eat whole grain cereals, pastas, crackers, breads and snack items. Stop eating products made with refined or bleached flours.

Add some cooked barley to your soup. Enjoy a side dish of quinoa and mushrooms. (Learn more about quinoa in my whole grains cookbook). Use grains instead of potatoes for your side dishes.

Whatever amount of grains you eat, make half of them whole grains. Eating at least three ounces of whole grains daily is all it takes to improve your health.

Learn about portion control and what constitutes a serving. A serving of whole grain, for instance, is one piece of whole grain bread. ½ cup of cooked rice, pasta or cereal is one serving size. If you are eating whole grain cereals, one cup of cold cereal makes up one serving.

Read product labels. This will tell you how much a serving size is, the calorie count, amount of dietary fiber, amount of whole grains (hopefully), fat, cholesterol, etc. Whatever ingredients the product is made of will be on the label, also.

Look for whole grain as the first ingredient on a product label.

Check out the USDA's website at MyPyramid.gov for more info.

Healthy Junk Food...WHAT??!!

With the increased importance of eating a healthier diet, it is interesting to me how many more foods are making it into our marketplace marketed as “healthy foods”. For years we have heard how important it is to decrease our consumption of junk foods. We've been told that junk foods are culprits for containing high fat, high calories and low nutrition. As our society shifts more towards “healthier” foods, suddenly there are more and more traditional-type junk foods being made with healthier ingredients. I have seen organic corn chips fried in canola (a heart-healthy oil). There are pita chips, cheese sticks, vegetable chips, potato chips, etc. I've even seen organic candy, cookies and snack cakes. I'm sure you get the drift here.

And because the products are so popular with the public, there is a new segment that the food manufacturers can make money from....organic, healthy junk food. Spare me.

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Buying Whole Grain Cereals

With the popularity of whole grains anymore, there are so many varieties available, it can be confusing. It is important to read the product labels. Some boxed cereals are marketed as being made from healthy whole grains, but it's a deception. For instance, some store brands make their own version of Cheerios, a whole grain oat cereal. In Cheerios, the first ingredient is whole grain oats. Read the ingredient label on the store brand and you will see "oat flour". They are not the same.

Whole grain oats are the more nutrient-dense whole grain, obviously. Oat flour is whole grain oats processed into flour. The nutrient value is lessened. The fiber content is lessened, also.

You need to become aware of what food manufacturers are doing to our food supply. There is deception out there in the marketplace. Become a smart consumer by reading and understanding food labels.

Find helpful information on food labels at the USDA website at:

Poaching With Green Tea

We all are familiar with how nutritious green tea is. In addition to drinking it,there are different ways you can add it to your dishes. Thought you may enjoy an excerpt from my natural foods cookbook regarding this subject:

A great way to get some extra taste while cooking seafood is to add some green tea to the water when poaching. Simply add one teaspoon of green tea to one cup of water. Pour this into the bottom of a skillet. Bring to a boil, reduce heat, and add your seafood. Simmer, cover, and cook until done.

Enjoy!

Making A Tasty and Nutritious Oil Substitute..

You've heard of applesauce replacing oil in baked goods recipes? Here's another alternative....raisins or dates. Make a puree. It adds extra sweetness, fiber and moisture to your recipe.

Fill a small pan with 2” water. Place one-quarter cup of raisins or diced dates into the water. Place on burner. Cook over medium heat until a paste consistency is reached. You will need to stir frequently to prevent burning.

When the desired consistency is reached, remove from heat. Let cool either at room temperature or by placing into your fridge.

You can store the unused portion in a glass jar or another airtight container. Keep the container in your fridge.

This also makes a great toast topping or spread. Make a peanut butter and puree sandwich with whole grain bread for a tasty and nutritious sandwich.

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Green Tea is More Than A Beverage

There are a variety of ways to use green tea. Green tea has been used in holistic remedies for centuries. The high level of antioxidants can benefit your immune system, your eyes, your skin and your overall health.

In addition to drinking iced or hot green tea, try using it in your cooking. Here's an easy way to get extra nourishment into your diet: Steam with it. How's that?

Put some water into a cook pot, as if you were steaming. It usually only takes about an inch or two of water. Add a tablespoon of green tea leaves to the water. Place your steamer device in place. You can buy a cheap metal steamer for around $5. It's not only cheap, but long-lasting. :)

Place some fish onto the steamer. This recipe works especially well with trout, mackerel, mahi mahi (dolphin fish), or other white fishes. Cover the pan.

Turn on your stove top to medium high. Steam your fish for about 10 minutes, til tender. Poke with a fork to test for doneness. Your fish should easily flake when it is done. Turn heat off and remove pan from burner.

Remove your fish and enjoy!

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How to Enjoy Your Soy Milk

There are so many varieties of soy milk on the marketplace, it can be daunting to figure out how to choose. You have decided upon “Unsweetened Plain” since you don't want to be bothered with sweeteners or additives found in other soy milk flavors. You open the box and...yuck!..you don't like the taste. What now? Don't worry, the soymilk can be saved. Don't throw out the box...

Dilute your soy milk. Pour your soy milk into a glass or onto your cereal (or however you're using it). Simply add some filtered water. Mix so that you get watered-down soy milk. That's it. Adjust the dilution to your taste.

Not only with your soy milk taste better, it will last longer since you'll be using less. If I was a bird killer, I'd say...”You're killing two bird with one stone”. You get the idea.

Enjoy!!

By the way (BTW for short), you can do this with any variety of soy milk. Personally, I find that chocolate soy milk just tastes GREAT as is. It's up to you, however....

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What's the Deal About Antioxidants?

We all hear about the benefits of getting antioxidants into our bodies. Do you know why, though? The antioxidants really are phenomenal. I'm talking about vitamins A, C, and E in this article. After doing tons of research and sharing information with others, here is a summary list I have come up with...

Your appearance can improve. If signs of aging skin is a concern to you, getting more antioxidants can help your skin look more vibrant and younger. Your skin tone (coloring) will appear more bright. They will nourish your skin. Antioxidants also assist in disease prevention. Increased circulation also helps your body function at its optimum level.

Vitamin A contains retinol, an ingredient known for lessening the appearance of fine lines and wrinkles. The Mayo Clinic states that retinol was the first anti-aging ingredient found in original wrinkle creams.

Since antioxidants help increase blood circulation by fighting free radicals (harmful antibodies), they can increase the growth of your hair.

More later...

Heart Nutrients

Isn't it interesting how the pharmaceutical companies have come up with another needed medication? Statins have been used for years as a remedy for lowering harmful cholesterol levels. Within the past couple of years, more publicity has been gained that this "remedy" also lowers the necessary level of Coenzyme 10 that our bodies produce naturally. (Coenzyme-10 is also known as CO-10,a nutrient helps to protect our heart health). By prescribing statins, the pharmaceutical companies are actually killing the patients who are taking them.

So....the "we're here for you" drug manufacturers have counterattacked with a prescription-needed drug that "protects" our Co-10. Spare me.

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Get in Shape with Isometrics

Isometrics are muscle contractions that can increase the blood supply to your muscles. This form of exercising can also increase your muscle strength in a short period of time. All muscles in your body can benefit.

While sitting or standing, tighten your butt muscles. You can do this one side at a time or both together. Hold the contraction for six seconds. Relax for a few seconds. Repeat this exercise as many times as you want throughout the day.

Strengthen your abdominal muscles by holding your stomach in while you are walking or sitting. You can also tighten your stomach muscles and hold the contraction for six seconds. Squeeze together different parts of your abdomen to get a full-abdominal workout. One popular exercise involves sitting upright in a firm chair. Wrap one end of a resistance band around your chair legs. Grab a hold of the other end of your band with each hand. Inhale. Gently pull on the bands until you feel a stretch in your stomach muscles. Hold this stretch for six seconds. Release the tension as you exhale. Repeat this exercise five to ten times.

These are just some examples of how to use isometrics to your advantage.

Natural Ways to Lose Weight

Instead of turning to the doctor for a prescription or going to the store for appetite suppressants, try some natural remedies. You can feel full by consuming fewer calories. These techniques will fill you up the quick and easy way. Plus, they are easy on your budget.

Drink a glass of water 30 minutes prior to eating your meal. The water fills you up, and is a natural appetite suppressant. You won't want to eat as much. Also, choose water instead of carbonated beverages to save on calories while also improving your health. Drink water throughout the day to keep your body properly flushed.

Eat broth-based soup. You can either eat your soup 20-30 minutes prior to your regular meal, or choose the soup as your main dish. Choosing broth or vegetable-based soup instead of cream-based soups will give you less calories and fat. Making (or enjoying) a bowl of vegetable soup will provide you with nutrients and fiber. So, in addition to getting healthy, you will be filling yourself up from the fiber. Personally, I enjoy making a pot of minestrone soup and eating a cup of it as a main dish. Having some whole grain crackers (made without shortening or partially hydrogenated oils) with my soup rounds out my meal before dessert. Dessert is usually a bowl of nonfat frozen yogurt or fresh banana. Water is my chosen beverage. Great stuff!

Snack on nutrient-rich, fiberful foods. Instead of snacking on dense, fatty foods such as potato chips or convenience foods, choose alternatives. Fresh fruits and vegetables will give you nutrients and fiber at the same time. This will quench your appetite and need to eat more. Apple slices with peanut butter or lowfat cheese, hummus on whole wheat crackers, or munching on baby carrots and broccoli cuts are good ideas.

Get more whole grains into your diet. Substituting whole grains foods for foods made with refined flours will not only supply you with valuable fiber, you will be getting more nutrients. Read the food labels. The ingredients need to state “whole grain” not “enriched” or some other word for refined. For instance, I have noticed that whole grain Cheerios have “whole oats” as the number one ingredient. Knock-offs claiming to be the equivalent, have “oat flour” (which is the refined version of the whole oat) as the main ingredient. They are not the same. Choose whole grain products including cereals, breads, crackers, snack items and pastas – just to name a few.

Eat more apples. Apples are rich sources of fiber, pectin and nutrients. Fiber takes longer to digest, leaving you feeling fuller for longer periods of time. In addition to snacking on apples, try eating one 30 minutes prior to a meal. You may be surprised with how full you feel. :)

Use your imagination. It is not as difficult as you may think to cut your appetite the healthy way. After doing it for a while, it will become a natural part of your life.

There are two websites I found that I wanted to pass along. You can get more information on eating less calories to lose weight by visiting the Mayo Clinic's site at http://www.mayoclinic.com/health/weight-loss/NU00195. Another one I found is located at: http://www.everydayhealth.com/weight/foods-that-make-you-full.aspx?xid=nl_EverydayHealthHeartHealth_20090815

Enjoy!

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Slow-Cooked Herbed Salmon

This recipe involves a crockpot, something I use on a regular basis. It is so easy, anyone can do it. The results give the appearance of special culinary skills. It's fun....

It is an great and tasty way to get your Omega-3s and heart-healthy salmon into your meal:

3-ounces salmon
Italian seasoning
water

Just cover the crockpot's bottom with water. Place the salmon into the crockpot. Sprinkle with Italian seasoning. If you don't have Italian seasonin, use oregano, parsley, basil, thyme and rosemary.

Turn crockpot on high. Place lid onto pot. For extra insulation, I like to cover the lid with a thick towel.

Cook for about 1 hour. Turn the salmon over and sprinkle with other side with the spices. Cook for about another hour. Make certain there is enough liquid underneath the salmon to avoid sticking or browning.

When done, remove salmon from pot and serve. You may want to squeeze a fresh orange or lemon onto the salmon prior to serving. This provides extra flavor.

Eating for Hair Growth

Concerned about your hair health and its growth rate? Here is some information...

The main nutrient in hair is protein says the Mayo Clinic. So, a natural remedy that can improve your hair health and growth rate involves eating foods that contain protein. The protein can be from either plant-based or animal-based sources.

Soy is a plant-based, protein-rich source that you can use to your advantage. Soy foods include tofu, tempeh, miso, soy milk and various meatless dishes. Usually, the food packaging will state the type of protein the product contains. (At least they should.)

Of course, there are a variety of animal-based protein sources. These include beef, lamb, veal, venison, poultry and seafood.

Make certain to include the protein as part of a well-balanced diet in order to gain as many benefits as possible.