Another benefit of exercise!

Exercise: Want A Healthy Brain? 
Physical exercise is important when it comes to maintaining a healthy brain. Scientists found that Growth Hormone (stimulated by exercise) increases the amount of stem cells that actively generate new nerve cells in the brain. Growth Hormone also slows and can even reverse the decline in new nerve cell formation normally seen as our bodies age. 
University of Queensland, November 2012 

January 2013 Newsletter is here!

Please click HERE for the January 2013 Newsletter -- what are your health goals for this year?

Persian Rice Salad

Happy New Year!
Here is a simple and dee-lish recipe that makes a great side or a great snack (I like to make this on a Sunday and snack on it all week -- if it lasts that long!):  CLICK

For All You Quinoa Fans

Attention all Quinoa-Lovers (or anyone curious about Quinoa):

I found this great article with Recipes in Experience Life Magazine - enjoy!

CLICK for article

December Newsletter: Boost Your Immunity!

Click HERE for fantastic information about boosting immunity / staying healthy!

Staying Healthy

Wellness/Prevention: Staying Healthy! 
"The preservation of health is easier than the cure for disease." 
~ B.J. Palmer

Totally Made-Up Tortellini Soup (and its GOOD!)

My friend, Amy, recently shared some of her Mom's tortellini soup recipe with me and it was sooo good (I enjoyed a small sample)!   

I generally don't eat tortellini but once I had a taste of the shared soup I had to make it for myself.  

Being incredibly impatient I just decided to make-up my own recipe today vs. waiting for Amy to get me her recipe (love you, Amy!) and I have to say its really, really yummy.  
Even my Mom who is in town visiting had 2nds and my husband loves it, too!   

This soup is chock full of really great stuff and is definitely filling / soothing.   Enjoy!  

Recipe just below photo...

Ingredients (use Organic or Locally Farmed where possible):

2 Carrots (peeled and sliced)
2 Celery Stalks (sliced)
5 Garlic Cloves (I used a garlic Zoom to chop-up really well)
2 Onions (chopped)
2 Cups Frozen Spinach
8 oz. Sliced Mushrooms
14.5 ounces Diced Tomatoes (low sodium -- with or without the liquid - your choice)
4 Cups Broth (veggie or chicken - low sodium -- your choice)
1.5 Tbsp Coconut Oil (this is the consistency of a shortening but cooks down to an oil)
2 Tbsp Butter
1/4 tsp Cayenne
1/2 tsp Cumin
1 tsp Oregano
Salt to Taste

What to do:

1.   Melt Coconut Oil and Butter in a large soup pot (medium to medium high heat)
2.   Sautee Onion, Carrot, Celery and Garlic -- 5 minutes
3.   Add in Mushrooms and sautee all ingredients for 5 more minutes
4.   Add seasonings (cayenne, cumin, oregano) -- stir well until seasonings are blended
5.   Add tomato (tomato liquid optional) and broth
6.   Add frozen spinach
7.   Salt to taste
8.   Bring all to a boil and then reduce hit to a simmer and cover for 30-45 minutes

**In a separate pot**
1.  Boil tortellini of choice (I bought a "boutique brand" at Whole Foods)
2.  Follow directions on packaging
3.  Drain tortellini and set aside

Once Soup is done simmering spoon out some soup into a bowl and then add Tortellini.  Stir together.

Storage:
Store the soup separately from the tortellini and reheat together as you get hungry for more!

Vegetable & Quinoa Soup (really like a Chowder)

This is sooo good and it is more like a chowder.  

You definitely feel like you are eating a complete meal.

As a bonus it is full of so many good things and is easy to make, reheat, freeze and serve later.   

This would be a GREAT Thanksgiving appetizer!

Ingredients:
3 tbsp. olive oil
2 onions, chopped
2 celery stalks, chopped (plus celery leaves)
2 carrots, peeled and chopped
1 large sweet potato, peeled and chopped
3 garlic cloves, finely chopped
2 bay leaves
4 cups vegetable stock
1 small tin, plum tomatoes (I used fire-roasted organic tomatoes from Whole Foods) -- with juice
1 14.5 ounce tin of organic cannellini beans (or white beans of any kind) -- drained
1/2 cup quinoa
sea salt and pepper to taste

Prep:
1.  Heat the oil in a large soup pot over medium-high heat.  Add in the onions, celery, garlic, carrots and sweet potatoes and cook for about 15 minutes, stirring often.
2.  Add the vegetable stock, quinoa, beans (drained) and tomatoes (with juice) and bay leaves and increase heat to bring to a boil.  Once boiling, reduce heat to a simmer and cover, cooking until the veggies are tender and the quinoa has expanded, about 30 minutes.
3.  Pour 1/2 the soup into a food processor or VitaMix and puree until smooth.  Return to the pot.  Season with sea salt and pepper.  Ladle soup into bowls and garnish with your favorite garnish.

Mad About Trans Fats

GREAT, QUICK-READ ARTICLE:   CLICK

Good Fat / Bad Fat

Diet: Why Some Fats May Be Bad. 
Some fats (like animal fats) are linked to ailments like heart disease and diabetes while others (like those from fish, plants, and nuts) have health benefits. Why the difference? The results of one study suggest that some fats encourage the growth of harmful bacteria in the digestive system. Our bodies recognize those fats and launch an immune response. The result is low-level inflammation that, over the long term, causes chronic disease. 
Quarterly Review of Biology, September 2012