Wellness/Prevention: Watch This!
People who watch TV for 2 hours a day have a 20% higher risk of developing type 2 diabetes, a 15% higher risk of developing fatal or nonfatal cardiovascular disease, and a 13% greater risk of dying early from any cause. Watching TV alters energy expenditure by displacing time spent on physical activities, and is associated with unhealthy eating (more fried foods, processed meats, sugary drinks and less fruits, vegetables, whole grains). On average, Americans watch TV 5 hours a day.
Journal of the American Medical Association, 2011
Monday, September 26, 2011
Friday, September 23, 2011
Brownies: Williams-Sonoma Class
Brownies
1/3 c coconut oil (this comes in a jar in solid form) ½ c cocoa powder 6 large eggs or egg substitute 1 c sucanat (dried sugar cane) or xylitol ½ teas vanilla ½ c organic coconut flour, sifted
Preheat oven to 350 degrees. In a medium saucepan over low heat, blend butter and cocoa powder. Remove from heat & let cool….with coconut oil this barely has to get warm to melt.
In a separate bowl, mix the eggs, sugar of choice & vanilla. Blend cocoa mixture into this. Stir in the sifted coconut flour until the batter is no longer lumpy. Bake in a pre-greased 8x8 pan for 35-40 minutes or toothpick comes out clean.
1/3 c coconut oil (this comes in a jar in solid form) ½ c cocoa powder 6 large eggs or egg substitute 1 c sucanat (dried sugar cane) or xylitol ½ teas vanilla ½ c organic coconut flour, sifted
Preheat oven to 350 degrees. In a medium saucepan over low heat, blend butter and cocoa powder. Remove from heat & let cool….with coconut oil this barely has to get warm to melt.
In a separate bowl, mix the eggs, sugar of choice & vanilla. Blend cocoa mixture into this. Stir in the sifted coconut flour until the batter is no longer lumpy. Bake in a pre-greased 8x8 pan for 35-40 minutes or toothpick comes out clean.
Lemon-Sorbetto: Williams-Sonoma Class
Lemon Sorbetto Ingredients:
3 cups water
2/3 cup sugar or substitute xylitol (or refined cane sugar -- NO white table sugar!)
1 tsp. grated lemon zest
1/2 cup fresh lemon juice, strained
Directions: In a small saucepan over medium heat, combine 1 cup of the water and the sugar and bring to a simmer. Reduce the heat to low and simmer, stirring occasionally, until the sugar is dissolved, about 4 minutes. (If using xylitol, it is not necessary to heat to dissolve).
Pour the sugar syrup into a bowl and let cool. Stir in the remaining 2 cups water, the lemon zest and lemon juice; cover and refrigerate until chilled, about 3 hours or for up to 24 hours. Pour the mixture into an ice cream maker and freeze according to the manufacturer’s instructions.
The sorbetto can be served immediately, directly from the ice cream maker, when it is still soft and very fruity tasting. Or, you can transfer the sorbetto to a freezer-safe container, cover and freeze until firm, at least 3 hours or for up to 2 days, before serving. Let soften slightly before serving. Makes about 1 quart; serves 6.
Sorbetto can also be poured into the Zoku Maker for individual pops or made up in the vitamix.
Adapted from Williams-Sonoma Essentials of Italian by Michele Scicolone (Oxmoor House, 2007).
3 cups water
2/3 cup sugar or substitute xylitol (or refined cane sugar -- NO white table sugar!)
1 tsp. grated lemon zest
1/2 cup fresh lemon juice, strained
Directions: In a small saucepan over medium heat, combine 1 cup of the water and the sugar and bring to a simmer. Reduce the heat to low and simmer, stirring occasionally, until the sugar is dissolved, about 4 minutes. (If using xylitol, it is not necessary to heat to dissolve).
Pour the sugar syrup into a bowl and let cool. Stir in the remaining 2 cups water, the lemon zest and lemon juice; cover and refrigerate until chilled, about 3 hours or for up to 24 hours. Pour the mixture into an ice cream maker and freeze according to the manufacturer’s instructions.
The sorbetto can be served immediately, directly from the ice cream maker, when it is still soft and very fruity tasting. Or, you can transfer the sorbetto to a freezer-safe container, cover and freeze until firm, at least 3 hours or for up to 2 days, before serving. Let soften slightly before serving. Makes about 1 quart; serves 6.
Sorbetto can also be poured into the Zoku Maker for individual pops or made up in the vitamix.
Adapted from Williams-Sonoma Essentials of Italian by Michele Scicolone (Oxmoor House, 2007).
Eggplant-Garbanzo Dip: Williams-Sonoma Class
Eggplant-Garbanzo Bean Dip Makes about 3 1/2 cups
Combine the flavors of two popular Middle Eastern dips (baba ghanouj and hummus) in this tasty puree. Serve with raw veggies or spread on whole grain crackers.
Ingredients 2 large eggplants (about 1 pound each), halved lengthwise 1 (15-ounce) can no-salt-added garbanzo beans, drained and rinsed 1/2 cup parsley leaves, chopped, plus more for garnish 1/2 cup chopped roasted red peppers 3 tablespoons sesame tahini 4 teaspoons lemon juice 1 clove garlic
Method Preheat oven to 450°F. Place eggplants cut-side down on a baking sheet. Prick all over with a fork and bake until soft and collapsed, 40 to 45 minutes. When cool enough to handle, scoop eggplant pulp into the bowl of a food processor; discard skin. Add garbanzo beans, parsley, red peppers, tahini, lemon juice and garlic. Process until smooth. Transfer to a serving bowl and garnish with parsley.
Nutrition Per serving (based on 1/2 cup serving): 110 calories (35 from fat), 4g total fat, 0g saturated fat, 0mg cholesterol, 60mg sodium, 16g total carbohydrate (6g dietary fiber, 4g sugar), 5g protein
Adapted from a recipe on the Whole Foods website.
Combine the flavors of two popular Middle Eastern dips (baba ghanouj and hummus) in this tasty puree. Serve with raw veggies or spread on whole grain crackers.
Ingredients 2 large eggplants (about 1 pound each), halved lengthwise 1 (15-ounce) can no-salt-added garbanzo beans, drained and rinsed 1/2 cup parsley leaves, chopped, plus more for garnish 1/2 cup chopped roasted red peppers 3 tablespoons sesame tahini 4 teaspoons lemon juice 1 clove garlic
Method Preheat oven to 450°F. Place eggplants cut-side down on a baking sheet. Prick all over with a fork and bake until soft and collapsed, 40 to 45 minutes. When cool enough to handle, scoop eggplant pulp into the bowl of a food processor; discard skin. Add garbanzo beans, parsley, red peppers, tahini, lemon juice and garlic. Process until smooth. Transfer to a serving bowl and garnish with parsley.
Nutrition Per serving (based on 1/2 cup serving): 110 calories (35 from fat), 4g total fat, 0g saturated fat, 0mg cholesterol, 60mg sodium, 16g total carbohydrate (6g dietary fiber, 4g sugar), 5g protein
Adapted from a recipe on the Whole Foods website.
White Chicken Chili: Williams-Sonoma Class
White Chicken Chili Makes: 4 servings
2 T olive oil 1 onion, chopped 2 poblano chiles, seeded & chopped 2 jalapeno chiles, seeded and finely chopped 4 garlic cloves, minced 2 teas ground cumin 1 (16-ounce) can cannellini beans, drained & rinsed 3 cups low-sodium chicken broth 1 rotisserie chicken, skin discarded, meat shredded into bite size pieces (about 3 cups) ¼ cup lime juice (approx 2 limes) ½ cup chopped fresh cilantro salt & pepper
1. Heat oil in large Dutch oven over medium-high heat until shimmering. Cook onion, poblanos & jalapenos until soft, 6-8 minutes. Add garlic and cumin and cook until fragrant, about 30 seconds. Stir in beans and broth.
2. Remove 2 cups of bean mixture from pot and puree in blender until smooth. (An immersion blender could also be used). Stir pureed bean mixture back into pot and bring to simmer. Cook over medium heat until flavors meld and chiles are tender, about 10 minutes.
3. Stir in chicken, lime juice and cilantro and cook until heated through, about 2 minutes. Season with salt and pepper and serve.
Per Serving: Cal 300; Fat10 g; Sat fat 1.5 g; Chol 65 mg; Carb 21 g; Protein 31 g; Fiber 7 g; Sodium 590 mg.
Adapted from a recipe in the Healthy Kitchen Magazine, Summer 2011.
2 T olive oil 1 onion, chopped 2 poblano chiles, seeded & chopped 2 jalapeno chiles, seeded and finely chopped 4 garlic cloves, minced 2 teas ground cumin 1 (16-ounce) can cannellini beans, drained & rinsed 3 cups low-sodium chicken broth 1 rotisserie chicken, skin discarded, meat shredded into bite size pieces (about 3 cups) ¼ cup lime juice (approx 2 limes) ½ cup chopped fresh cilantro salt & pepper
1. Heat oil in large Dutch oven over medium-high heat until shimmering. Cook onion, poblanos & jalapenos until soft, 6-8 minutes. Add garlic and cumin and cook until fragrant, about 30 seconds. Stir in beans and broth.
2. Remove 2 cups of bean mixture from pot and puree in blender until smooth. (An immersion blender could also be used). Stir pureed bean mixture back into pot and bring to simmer. Cook over medium heat until flavors meld and chiles are tender, about 10 minutes.
3. Stir in chicken, lime juice and cilantro and cook until heated through, about 2 minutes. Season with salt and pepper and serve.
Per Serving: Cal 300; Fat10 g; Sat fat 1.5 g; Chol 65 mg; Carb 21 g; Protein 31 g; Fiber 7 g; Sodium 590 mg.
Adapted from a recipe in the Healthy Kitchen Magazine, Summer 2011.
Thursday, September 22, 2011
Thursday, September 15, 2011
Tuesday, September 13, 2011
Monday, September 12, 2011
September Newsletter is Here!
Lots of fun information regarding the "Art of Holiday Giving" collection from Arbonne. Click HERE for an interactive catalog, fun video and more!
Muscle for Health
Muscle Mass and Type 2 Diabetes Risk.
Higher muscle mass, relative to one's body size, is closely linked to superior insulin sensitivity and a lower risk of developing pre-diabetes or full diabetes type 2.
Journal of Clinical Endocrinology & Metabolism, July 2011
Higher muscle mass, relative to one's body size, is closely linked to superior insulin sensitivity and a lower risk of developing pre-diabetes or full diabetes type 2.
Journal of Clinical Endocrinology & Metabolism, July 2011
Saturday, September 10, 2011
Thursday, September 8, 2011
Muffins!!
I baked these muffins today for Clara's preschool class (and extras for us!). They are FREE of junk and FULL of healthy ingredients. The brand is Namaste Foods. The girls just did a taste-test and they LOVE these. It is possible to bake and have treats that are healthy and free of tons of artificial gunk...without sacrificing yummy-ness!
Monday, September 5, 2011
Exercise For The Brain
Aerobic exercise and strength training plays a vital role in maintaining brain and cognitive health throughout life. A review of 111 recent articles suggests aerobic exercise is important for getting a head start during childhood on cognitive abilities. Physical inactivity is associated with poorer academic performance and results on standard neuropsychological tests, while exercise programs appear to improve memory, attention, and decision-making. These effects also extend to young and elderly adults, with solid evidence for aerobic training benefiting executive functions, including multi-tasking, planning, and inhibition, and increasing the volume of brain structures important for memory.
Journal of Applied Physiology, July 2011
Journal of Applied Physiology, July 2011
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