New Year's Resolutions --How About Intentions

The time is here to get out pen and paper (or your computer and other devices). The tradition of making resolutions for the New year has approached.  If you save your list from last year you may be surprised to find out that it is very similar to this year.  

Plans for the new Year…  Your list may look something like this

1. Get in Better shape
2. Eat healthier
3. Exercise regularly
4. Call old friends more often
5. Business plan to promote  business
6. Make more sales or customer service call (if you have a business)
7. Save Money
8. Clean out drawers and pantry for charity donation

Changes

Lets make some changes here and take away the word Resolutions and the deadlines.  I know that goals work better with due dates but they can also create unwanted stress.   Hopefully at the end of the year you can check off this list and other things you have resolved to solve.

Once a week make a change or two if you are ambitious.  If you work out once a week speed this up to twice a week.  For a weekly healthier eating regime eliminate one unhealthy item from your grocery list.  For example: Don’t buy the diet soda or ignore the box of cookies at the grocery store.  If your vegetable count is low add a new fresh vegetable to your eating and cooking each week.

Perhaps your business is needing a little boost.  Make a huge list of everything you need to do over the next year…Tackle one thing a week and work it well.

Having realistic goals and plans for the new year will make everything easier.  The biggest benefit of keeping the goals and resolutions easy you may get competitive and ramp them up.

It is a New Year

It is a new year but it is also just another day from the past 365 days.  We do give this day a lot of drama.  Many people are hoping to have a wonderful 2018 because 2017 brought some challenges and even sadness.  I like to take a day at a time and try not dwelling on the past or worry about the future.  These are both very easy to do.  When we look back and feel the year was difficult, the reality is that there were also some very good days.  We would all like to develop good habits on a daily basis  as simple as brushing our teeth.  That is probably something you do without thinking, and it certainly does not go on your list of things to do.

Rules for the New Year as well as last year

1. Eat fresh foods as much as possible
2. Take care of yourself and even a little pampering
3. Do a check on your relationships and take care of the toxic ones.
4. Do something nice for someone whenever possible
5. Remember to laugh and lot 
6. Don’t always take yourself so seriously
7. Always take time out each day to give thanks—even when having a bad day.
8. Have a wonderful year and create your life daily to what you want it to be.

Chicken Soup Recipe to Empower Your Immune System

Chicken Soup To Empower Your Immune System

This  frightfully aggressive flu seems to be traveling through the Unite States at a very rapid rate. I thought this would be a good time to make up my magical Chicken Soup Recipe.  We all know that Chicken soup cures many ills as is reported by moms everywhere.  Chicken soup just happens to be my favorite soup.  My freezer and fridge always have  a container ready to eat.  We have soup almost everyday when we are home for lunch.  If I serve my husband something else he is very disappointed.

I came  up with this recipe as I researched out the most potent foods and spices to protect our immune systems.  I actually use just about all of these herbs and spices in my soup.  Also I love fresh ginger and fresh Turmeric and keep a supply on hand all the time.

If you don’t have all of these spices, herbs and veggies in your fridge or pantry use what you have.  

There are other rules that help avoid the flu and keep your immune system up to par.

1. Remember to wash your hands often
2. Stay away from coughing and sneezing. 
3. Keep up your exercise inside or outside
4. Get a good night’s sleep
5. Nothing wrong with a cat nap during the day
6. A quiet meditation of even 5 minutes helps manage stress
7. Laugh a lot—it helps the immune system and it is so much fun

Magical Chicken Soup Recipe:  This makes a huge pot and lots of follow up meals.

Ingredients:

5 chicken thighs

2 cups of dry brown rice

1 cup of chopped celery

2 cups of chopped spinach

4 carrots slice thin

2 full cups of chopped onion

1 cup of chopped broccoli 

1 cup of chopped parsley

6 garlic cloves sliced

1/4 cup of olive oil

1 gallon of water

Juice of two lemons

Spices and Herbs 

4 tablespoons each of oregano, thyme, ginger, cumin, turmeric

2 tablespoons of cinnamon, fennel, coriander

Salt and Black Pepper to taste

Directions:

1. Fill a large  pot with water and olive oil  (please note that you may want to add water as you cook depending how thick you like your soup.)
2. Add the whole chicken thighs
3. Add all the spices
4. Cook  on high for about 45 minutes.
5. Remove the chicken thighs and cool
6. Add the brown rice and cook for about 30 minutes and the water should be boiling
7. Turn the stove down to medium
8. Add all the rest of the veggies and cook for another 30 minutes
9. Chop the chicken thighs and add back to the soup
10. Cook for at least 15 or 20 minutes.
11. Taste the soup and add salt and pepper

Serve this yummy soup and stay healthy all season.

Remember to put the soup in  serving size containers and put in the fridge and freezer—depending when you are going to serve. 


For more ideas on staying healthy and a healthy immune system check out my book on Amazon:

http://a.co/8Y7LHwq

Foods To Boost Immunity During Flu Season

Flu Season and Our Immune System

The flu is alive and  well this season and seems to be hitting strongly around the US. Actually this is said to be one of the worst years for the flu.  What can we do to boost our immune system and avoid the flu? I am going to talk about food and spices in my post  that are supportive of a healthy immune system. And stay tuned for more posts on protecting our immune system for a healthy life.

The usual rules like washing your hands frequently and drinking a lot of liquids is always good advice to stay healthy.  Avoiding crowds is tough as there is lots of shoppers out there and parties to go to.  You cannot always avoid close contact but if you hear someone coughing back off and  at parties just drink a lot of wine.  Just kidding on that one.

Here are some of the best foods to add to your diet for their immunity and anti inflammatory properties.

1. Ginger is a very potent spice and I keep this fresh root in the house all the time. I add it to soups, salads and veggies.   As you may know it alleviates nausea and can even stave it off. As a preventative measure ginger can decrease inflammation.  Add some to your food this season.
2. Broccoli is well noted for its many health benefits and is loaded with lots of vitamins and minerals.  Rich in fiber and antioxidants it works hard at keeping the body healthy.  Eat raw or lightly steam is the best way to enjoy this vegetable.
3. Garlic has been popular for many years to season food.  It is reported to fight off infections which is a great thing during flu season.  Remember to slice garlic to get the most benefit.
4. Spinach is another soldier in the army of fighting infections.  Raw or cooked it has many benefits.  Loaded with beta carotene and remember light cooking enhances the vitamin A benefits.
5. Almonds are rich in Vitamin E and all you need to eat is half a cup which will fight off colds and flu.  Add a handful to your diet every day.

6.  Turmeric which gives the color to curry mixtures has received a lot of press as of late.

      To get the most benefit from this healthful root add black pepper to activate the benefits.  

       I use the fresh root almost daily and add it to all kinds of dishes.  Beware of the bright  yellow color as it is often creates a permanent stain.

7.   Oregano is one of my favorite spices to use in foods.  Oregano also acts as a powerful  antibiotic. It was such fun cutting a bunch daily from our small garden.

8.  Mushrooms are a delicious and low calorie addition to many dishes.  For years the  health benefits stayed in the background. Loaded with vitamins and minerals they are also beneficial to our immune system.  Check out the different types and create your own stir fries.  Remember it is important to cook mushrooms even for a few minutes.

Stay Tuned for More Advice on Avoiding the Flu


Learn more about staying healthy as you age in my book  Feel Better Every Day http://a.co/8Y7LHwq

Healthy Quick Lunches for Busy People

For busy people sometimes lunch is the forgotten meal.  If you go to work you may just pull out an apple or half a sandwich and chomp down quickly.  If you work at home you may get so engrossed in your work you forget about eating.  The worst thing about not eating is you will get a hunger attack at around 3PM and possibly  head for a coke or left over cookies.  

If you are lucky enough to have a fridge at work why not pack a quick healthy lunch.  Make sure to make it  the night before especially if the norming is a rush affair tending to your usual morning jobs.  

Here is a favorite recipe and it is delicious, and to boot filled with with vitamins and minerals.

Blend in the blender 1 cup of full fat cottage cheese, 1/4 cup each of chopped celery, red sweet peppers and cilantro.  Add 1/2 teaspoon each of oregano, basil, thyme and black pepper.

Blend the ingredients well and add salt to taste.  Put in a plastic container and pop in the fridge.   Add a piece of fresh fruit and you have a healthy quick lunch. Don’t forget to pack a fork.

This lunch works well at home also.  

Quick left over chicken salad

Ingredients:

1 cup of left over chicken chopped in small pieces

2. 1/2 cup of chopped celery and parsley

3,  1’2 cup of sunflower seeds

4. 1/4 cup of full fat yogurt

5. Juice of one lemon

6. 1 teaspoon of oregano and basil

7. Salt and pepper to taste

Blend everything together and put in a container in the fridge for the next day

I love deviled eggs and rarely make them, but they really make a healthy quick lunch.  As with the other recipes make them the night before so they are ready to eat.  

Boil  about 4 eggs until done (about 20 minutes)  This recipe is good for two days solo or you can have them ready for two people.  Cool the eggs and slice in half 

 Mash up the yolks with a teaspoon of mayonnaise,  Add more mayo until the mixture is smooth.  Add a pinch or two of garlic powder, basil, cumin, salt and pepper

Fill the shells and chill until the next day.  Serve with tomato and avocado slices.

These easy  recipes are also low in calories and will keep you from getting hungry the rest of the day. 

Best Essential Oils for Feeling Great and Energetic

I have had an ongoing love affair with essential oils for some time now.  While writing my book I spent a lot of time researching just about everything.  I also devoted time reading about essential oils and I made up some of my own brews for different conditions.  My favorite potion I created was for mental and physical energy.  There are those times when I have a lot to do or places to go, and don’t feel my usual energetic self.  The mixture I made up include the essential oils I am going to talk about here.  These oils all add to your well being.  You can make your own blends by using a carrier oil such as: coconut, apricot seed or sweet almond.  Use about 10 times as much carrier oil as the essential oil.  Remember each drop of your essential oil is extremely concentrate, and all you need is a few drops.

Basil oil:  

This is a popular spice especially for Italian dishes and also known for its affinity with tomatoes. This oil mixes well with rosemary and spearmint essential oil.  I have tried this combo and it works well.

Rosemary Oil:  This oil can create some energy as it does act as a stimulant. It is excellent for reducing mental fatigue that we often feel after a busy day. I mix this oil alone with peppermint and it really does perk you up.

Thyme Oil:  Thyme is a popular cooking spice and as an essential oil possesses  antibacterial properties.  This oil not only can give you a boost of energy but also can improve your spirits.  If you are feeling a little down this is the oil for you.

Eucalyptus Oil: I mostly use this oil when I feel a cold coming on as it does clear out the sinuses.  I also use this for scrapes, burns and sores.  It can also treat some other conditions and is a major oil in my arsenal of essential oils. This is one oil never to use alone or should it ever be taken by mouth.  Mix it with either coconut oil or sweet almond oil)

Lemon Oil:  This is one of my all time favorite essential oils.  You will feel refreshed and energized.  Actually for me I just need to take a sniff of this wonderful lemon aroma and I am up and running. This oil blends perfectly with basil and rosemary along with an essential oil.  

These are just a few of my favorites.  I never recommend taking any essential oils orally as they are extremely strong and need dilution. Also please check with your health provider if you are taking any prescription drugs as there could always be a reaction.

Find out more about essential oils with recipes and lots of information about staying healthy.
Here is my book link:  Feel Better Every Day   http://a.co/8Y7LHwq

Healthy Salads Mean Healthy Eating

I write about salads a lot because they are often healthful and easy to put together as long as you have the ingredients you need.  You can make low calorie salads easily for lunch and dinner or just snacking. I usually put some kind of nut or seed in the salad for fiber and extra magnesium.  I try to cook food that has as many vitamins and minerals as possible.   I have talked about salad bars  several times in restaurants.  People often feel self-righteous if all they have is a salad from the salad bar.  You can consume more calories from a salad bar than an entire meal. So to have a healthy lunch or dinner from a salad bar you need to use caution.  Look for all the healthy greens, cucumbers and tomatoes.  All fresh veggies add to a healthy salad.  Try to avoid pasta and potato salads.  The cheeses such as blue cheese and cheddar are filled with fat and calories.  And the dressings should be used judiciously.  If you are really watching your diet opt for straight vinegar and oil with a little salt and pepper.  If you do this you can be assured of exactly what you are eating with no mystery ingredients.

Here are a few more of my favorite salads:

Quinoa and Chicken Salad

I make this salad with left over Quinoa.  Of course I always make sure there is enough left over from the night before  I also take advantage of left over chicken—dark or light meat will work.

Ingredients:

1 cup of cooked quinoa

2 cups of chopped cooked chicken

1 cup of thinly sliced celery

1/2 cup of pumpkin seeds

1 cup of chopped cauliflower

1 cup of chopped sweet red pepper

Salad Dressing

1/2 cup of Avocado oil

Squeeze of one lemon

1 teaspoon of tarragon, oregano and garlic powder

Salt and pepper to taste

Directions:

1 Blend all of the ingredients together except the dressing

2. Mix the dressing well

3. Pour the dressing over the salad

4, Chill till ready to eat

Cold Steak Salad

I love steak and cold steak is what I look forward to the next day after a steak dinner.

I normally just eat the left overs as is, but I had a large amount left one night and made this salad for both my husband and I to enjoy the next day for lunch.

Ingredients

Cut up steak in small cubes (however much you have)

3 cups of chopped spinach

1/2 cup of feta cheese

1 medium tomato chopped

1 medium cucumber chopped

1/2 cup of chopped walnuts

Salad Dressing

1/2 cup of olive oil

1/4 cup of wine vinegar

2 tablespoons of water

one tablespoon each of basil, oregano and marjoram

Salt and pepper to taste

Directions

1, Blend all the ingredients except the cheese and walnuts

2. Mix the salad dressing until well blended

3. Pour the salad dressing over the salad 

4. Add the cheese and nuts on top of the salad

5. Chill the salad until serving

Check out more salad recipes and other healthy solutions in my book Feel Better Every Day on Amazon   http://a.co/8Y7LHwq is the link.

Supplements for a variety of health conditions

Supplements are a wonderful way to fill in the gaps for good health.  It is a challenge to get all we need in the way of vitamins, minerals and supplements from food.  However, supplements are not a substitute for healthy eating.  A diet of fast food will not be exonerated from a handful of supplements.  If you check the minimum daily requirement of supplements also including fiber you would have to work extremely hard to create perfect meals to get all you need for a healthy diet.

Sometimes it feels like we see people eating poorly  day after day and they seem healthy enough. And it could be they are part of that .0001 percent that no matter what they eat or drink will live to 90 in good health.  However, I personally believe that we mortals have to pay attention to what we eat everyday, and see to it we get the appropriate amount of  supplements.

Beet Root Powder

This supplement has become very popular in the past few years. Beets have a large amount of nitric oxide.  And eating enough beats would be a difficult task on a daily basis.  It is reported to increase your stamina and keep your blood pressure with in the healthy marker. I add the powder to water and drink it every morning.  My blood pressure used to run a little high and now is in the norma parameters.

Lycopene

This supplement is bright red in color and is found in watermelon, tomatoes, tomato juice, pink grapefruit and papaya. This carotenoid supports the cardiovascular system and prostate health.  There are a few warnings with this supplement so it is a good idea to check with your health provider before taking it.

Coenzyme Q10

This supplement is naturally produce in our bodies but it diminishes as we age. This supplement supports heart health.  It is found in beef, poultry, fatty fish, fruits, vegetables, sesame seeds and pistachio nuts. 

Ginseng

Although Ginseng is considered an herb it is available in a variety of different supplements. It helps reduce inflammation and has been used to treat a variety of conditions.  The most popular source to get Ginseng is in a variety of different teas.

The internet is a wonderful place to research different vitamins, supplements and minerals.  Make sure to check reputable websites written by  Doctors and professionals you trust.  

Health and Delicious Salads with Chicken

Many of us love salads and enjoy the fact that most of them add to our healthy eating.  You can create interesting salads from many interesting fruits and veggies which in turn means you will have a versatile and healthy diet.  Many of my friends say they are tired of cooking the same old things. For me each meal can be an adventure due to the many different seasonings I use even if I repeat many of the same ingredients. This curry chicken salad is one of our favorites and it usually appears after a chicken dinner with the left over chicken.  I hate to waste food and try to take advantage of all the food we buy.  I am focusing today on left over chicken.  Each of these salads possess a healthy dose of vitamins and minerals.

Chicken Curry Salad

Ingredients:

2 cups of chopped chicken—white or dark meat

1/2 cup of pumpkin seeds

1 cup of chopped celery

1/2 cup of chopped raw zucchini

1 cup of fresh bean sprouts

1 cup of plain Greek Yogurt

Juice of one lemon

3 tablespoons of fresh turmeric root

6 thin slices of fresh ginger root

2 tablespoons of curry powder

1 teaspoon of coriander

1 teaspoon of garlic powder

salt and pepper to taste

Directions:

1. Blend the top five ingredients together
2. Blend the rest of the ingredients together except salt and pepper
3. Mix everything together and taste for how much salt and pepper you wish.
4. Refrigerate for at least one hour

*you can substitute  dry ginger and turmeric (about a teaspoon each)

*You can also put this in baking dish and warm for 30 minutes

Chicken Hodge Podge Salad

I am known for rarely using a recipe and just attacking the food with a creative vengeance. 

Here is my favorite quick chicken salad

Ingredients

2 cups of left over chopped chicken

1/2 cup of sunflower seeds

4 cups of raw fresh spinach—chopped

5 medium mushrooms gently steamed

1 cup of chopped cucumber

2 green onions chopped

Salad Dressing

1/2 cup of olive oil

1/4 cup of cider vinegar

1 teaspoon each of oregano, basil, thyme and garlic powder

Salt and pepper to taste

Directions:

 Mix together all the chopped ingredients

Blend all the ingredients for the salad dressing in bottle with lid and shake well

Mix the dressing in the salad just before serving.

Chill until you serve