That sounds like a lot of us, doesn't it? But if you regularly take even a few moments out of your frantic life, you'll see results very soon.
Try walking. You can walk from where you park your car at the end of the parking lot to your office, classroom, grocery story, or shopping mall. You didn't notice that much, did you? If you can't walk, try wall push ups
Try chilling. You're at your desk and the papers are piled up in front of you. They're a mess and you're on edge. Try closing your eyes for ten seconds, breathing deeply, imagining that you're breathing out all that clutter in your mind. Easy. Right?
You're exhausted at the end of the day and can't even think about cooking. What you want to do is stop on the way home and pick up something at the drive-through. Try resisting the urge to grab a quick fix that's usually over salted and high in fat. Instead when you get home, take out a carton of flavored low-fat or fat-free yogurt or a small carton of flavored low-fat or fat-free milk and drink it while you're sitting down. Then, when you've got some energy back, take out some nutritious leftovers or stir-up a Super Easy recipe like the one below. Add an apple or other fruit of your choice and you're on your way to a strong, vital, healthy life!
Toasted Cheese with Tomato Slice
2 teaspoons lite mayonnaise
2 slices whole grain bread
2 slices reduced-fat cheese such as mozzarella or Swiss
2 slices from a large tomato, if available
Cover cookie sheet or toaster oven tray with aluminum foil. Spread lite mayonnaise onto each of two bread slices. Place cheese and then tomato on each slice of bread. Put the cookie sheet into the oven or the tray into a toaster oven. Toast until the cheese begins to melt and the bread turns brown. Remove with a spatula onto plates.
Posted at 01:50 PM in Becoming Healthy, Calm and Peace, Drink!, Easy Healthy Recipes, Exercise, Food and Drink, From the Kitchen, Healthy Eating Lifestyle Plan, Kitchen Tools, Motivation!, Move!, Nutrition | Permalink | Comments (0) | TrackBack (0)
Thanks for being patient. I've been hunkered down going over my soon-to-be-published book page by page, line by line. And in doing so, I've realized this is NOT a gourmet cookbook. It's a collection of delicious, healthy, very easy recipes and shortcuts on how to eat healthily.
Several readers of this blog volunteered to be recipe testers, some from as far away as the United Kingdom and Australia. And surprisingly, I learned most from those recipe testers who weren't gourmet cooks. I also learned from the gourmet cooks about tweaks that the recipes needed.
We, those of us who are foodies, have gotten used to recipes and cookbooks that assumed we all know a lot about cooking and have lots of time to do it. The truth is we don't. And that's where the revised theme of the book started. Busy people won't bother with the recipes if they seem difficult or speak a foreign gourmet language. So, the book, Even You Can Be Healthy, now has a subtitle: This is NOT a gourmet cookbook!
Stay tuned. I'll be posting more recipes, more advice on becoming healthy, more ways to do it all easily. So that Even You Become Healthy!
Trying to let the artist who's making drawings for the soon-to-be released book on healthy living, I told her that being healthy means you can do the things that matter to you. You can garden, do woodwork, hike in the woods, shop, cook, bowl. You can feel good about yourself and life. You can attend your house of worship, volunteer, work on a regular basis.
And a healthy lifestyle means not only healthy eating, though that's a large part, it also means bringing exercise and stress relief into your everyday life, smoothly and easily. I'll be writing about those aspects of healthy living in upcoming posts. Watch for them.
In the meantime, here's today healthy, delicious, easy to make recipe. These photos were made by my sister-in-law who tested the recipe and has her own blog, CiaoChowLinda.blogspot.com. She focuses on Italian cooking and it's a beautiful and fascinating blog. Visit it.
Here's the recipe for today, and like all the recipes I give you, it's easy and healthy and you'll want to make it part of your cooking and eating life:
Crustless Spinach, Bell Pepper, and Feta Quiche
“Overall, this is a good recipe,” said Linda Prospero, CiaoChowLinda.blogspot.com, and recipe tester.
1 tablespoon extra virgin olive oil or canola oil
½ cup bell pepper, seeds and pith removed, chopped. Red bell pepper adds color to this dish.
1 cup onion, chopped finely
1 package pre-washed fresh baby spinach leaves or 1 box frozen spinach, defrosted and moisture removed by squeezing
About 10 fresh basil leaves, chopped, or 1 teaspoon dried basil
Salt and pepper to taste, adding a minimum
½ cup low-fat or skim milk or “milk” of your choice, not sweet
½ cup crumbled feta cheese or shredded parmesan cheese
Preheat oven to 400 degrees. Grease bottom of pie plate or baking pan with half the oil.
Chop the bell pepper and onion. Add the other half of the oil to a large, non-stick skillet over medium high heat. Sauté bell pepper, stirring, for about 1 minute, then add the chopped onion and sauté until translucent.
Remove water from fresh or defrosted frozen spinach and add to the skillet, stirring for about 1 to 2 minutes, until vegetables are well mixed. Remove skillet from heat and season bell pepper, onion, and spinach mixture with basil, salt, and pepper to your taste. Stir.
In a small bowl, whisk together eggs and milk or “milk” of your choice, not a sweet milk.
Sprinkle feta or Parmesan cheese over bottom of oiled pie plate or baking pan. Arrange vegetable and spinach mixture on top of cheese. Pour egg mixture over spinach and bake the crustless quiche on a cookie sheet in middle of oven for about 20-25 minutes. Test for doneness by inserting a sharp knife in the middle. If it comes out clean, the crustless quiche is ready. Wait about 10 minutes and then slice into serving-size pieces. Serve with a salad (recipes on pages xx, xx, and xx) on the side and warmed whole wheat baguette
Recipe tested by Linda Prospero
Becoming healthy means we pay attention to what we put into our bodies. It doesn't mean giving up our sacred, favorite goodies. With this recipe you get your chocolate fix without the downside of high fat.
The essential threes of health are exercise, stress relief, and most of all healthy eating. And healthy food means loading our plates with colorful fruits and vegetables, whole grains (not white flour), and lean protein (no saturated fats or trans fat).
The dish here, Healthy, Easy, Chocolate Mousse has cocoa powder as an all important ingredient to chocolate lovers. There's no settled definition of the cocoa pod. Some say the inner part, from which we get out cocoa, is a seed, some say a nut. What matters to us is that with cocoa powder the fat has been removed and we get the powder, plain and simple.
The other part of this dish that is important to us healthy eaters is the tofu, which is derived from soy beans and is very high in protein.
Overall this amazingly good, healthy dessert is very low in calories and a good source of protein, too. Make it, enjoy it, and don't feel the least bit guilty.
(This recipe was tested by Emma Allan, UK, photo by Emma, also.)
Chocolate Mousse Light
This tastes rich and delicious and it’s so good for you as well as being extremely easy to make. I recommend you try this easy recipe.
8-12 ounces plain silk tofu
1/3 to ½ cup cocoa, regular, not extra-dark
½ cup sugar or honey, or to taste
1 tablespoon vanilla, or to taste
1 tablespoon milk or more as needed, low-fat or skim, or “milk” of your choice, just enough to liquefy
Add all ingredients except milk to blender bowl. You can also use a handheld blender in a small bowl. Blend until smooth, adding milk only if needed to liquefy. Adjust sweetener, cocoa, and vanilla to taste. Pour into a bowl, serving dish, or individual custard cups. Chill 2 to 3 hours or more until ready to serve. The mousse will set as it chills. It keeps well in refrigerator.
The cook who tested this recipe says, “This was the first time I had ever used capers in a recipe, and I love the flavor they added. The dish was really easy and really tasty. I like the fact that it cooks all in one skillet and is done in about 30 minutes. You can bet I'll be cooking this recipe again and again!”
Let me know what you think!
White Fish Fillet with Tomato, Onion, Capers, and Olives
1 tablespoon extra virgin olive oil or canola oil
½ cup onion, chopped
1 clove garlic, peeled and chopped, or 1 teaspoon garlic powder
1 14.5-ounce can tomatoes, diced, any flavor
1 tablespoon capers (optional)
2 tablespoons canned black olives, sliced and drained (optional)
Pinch crushed red pepper flakes (optional)
2 tablespoons fresh parsley, chopped, or 1 teaspoon dried parsley
1 pound raw fish fillets such as tilapia, snapper, sea bass, grouper, sole, or flounder (Tilapia is very inexpensive.)
Juice of ½ lemon or 1 teaspoon vinegar
Heat oil in large nonstick skillet over medium heat. Add onion and sauté onion till tender. Add fresh garlic, if using, and sauté for 1 minute more. Stir in canned tomatoes with juice, powdered garlic, if using, and parsley. Add red pepper flakes, capers, and black olives, if using. Cover and simmer on low for about 10 minutes. (This dish tastes best if you use most ingredients when cooking it.)
Remove cover and add raw fillets. Drizzle the lemon juice or vinegar over the fillets and spoon the sauce over them. Re-cover and simmer for another 10-20 minutes, depending on the thickness of the fillet. The fish is done when it flakes easily with a fork.
Serve over about ½ to ¾ cup cooked brown rice, couscous, or other whole wheat pasta.
The basics of healthy eating are so simple it'll be hard for you to forget them.
Here's today's recipe, a one-pan dish with low-fat proteins, white beans:
Posted at 06:40 PM in Becoming Healthy, Calm and Peace, Drink!, Easy Healthy Recipes, Exercise, Food and Drink, From the Kitchen, Healthy Eating Lifestyle Plan, Kitchen Tools, Motivation!, Move!, Weblogs | Permalink | Comments (0) | TrackBack (0)
My asking for Recipe Testers a couple of days ago got a generous and welcome response. Testers who worked on Chefs of the Triangle recipes from the chefs answered. New testers who are interested in the book and in being a part of its coming into being answered.
I'm grateful and overwhelmed.
My goal is the get the book to the publisher before the end of July. So if you'd like to join the rest of us in testing the recipes, please do. Your reward is that you'll be a part of creating this book on leading a healthy lifestyle and eating healthy food, directed to busy people.
Your name is published in the book and you receive a free published book. Who knows? It might even help you?
Sign on to be a Recipe Tester today!
Healthy eating is the foundation for the rest of your efforts to become healthy, and we're making it really very simple. All you have to do is follow these basic guidelines: ·
That list is simple and easy to follow. Always keep it in mind when you're making choices about what to eat: Lots of fruits and vegetables; good fats; whole grains; low-fat proteins; low salt and low sugar intake. You can do that!
Now, how about today's recipe?
Because You'll Gain Increased Energy and Stamina, Clearer Mind, and A Better Quality of Life
But you don't have the time to devote to eating better, exercising, even chilling out. You've already got too many activities, many responsibilities, and lots of things that must be done—now! You eat on the run--in a meeting, at your desk, in the car as you're taking the kids to school. And you don’t exercise. Probably don’t get enough sleep. And surely don’t eat right.
Who has the time to cook? It's too easy to go out to eat or pick up a fast food meal.
Yet the facts are that by paying attention to three simple aspects of a healthy life, the dividends far exceed the time and effort expended. Those three cornerstones of a healthy lifestyle are:
If you decide to give your body and mind the chance to become healthy, to soar at their optimums, you'll see almost immediate results from minimum changes to your life. You'll be surprised at how easy these changes will be, and you'll end up feeling good about yourself, having a longer life span, and finding yourself free from all those diseases that are associated with the way your were living before--unhealthily. And when you make the decision to be healthy, you'll be more in control of your life.
How about a healthy, easy recipe for today?