A Healthy and Very Easy Dinner Recipe

What is for dinner tonite?  This is a question I wake up with in the morning since I am the main cook in our household.  Fortunately my husband is a good griller and we do barbecue often throughout the entire year.  I forgot to mention the word  easy which is one of my favorite words to use when referring to cooking. I truly believe that wonderful food does not have to take a huge amount of time nor cost a huge fortune.

Here is a favorite meal of ours that takes me almost no time at all.

The menu is grilled hamburger steaks and grilled veggies with cucumber slices.

1.  I make hamburger patties and season with garlic powder, basil, salt and pepper.  I add about 1 tablespoon of olive oil.  The grass fed beef we get sometimes is a little dry.  And remember adding a little oil to most foods help conduct the flavor.

2. I get out a large aluminum throw away pan with about 2 inch sides.  I sprinkle a little sesame seed or grapeseed oil on the bottom.  My favorite seasonings to add are oregano, basil, garlic powder, turmeric  (about a teaspoon or two each).  I blend in the seasonings.

3. I cut up an onion in medium size pieces along with red peppers.  I use whole mushrooms unless they are too large and then cut in half.  Other  veggies you can add: zucchini, celery, tomatoes, cauliflower, broccoli and brussel sprouts (cut in half)

4. Add the veggies to the pan and it doesn't matter if they crow each other.

5. Pour a little more oil mixed with more seasoning over the top and ready to go.

6. Slice your cucumber slices and add a few tablespoons of cider vinegar over them.

You have an easy and healthful dinner that you can put together in about 20 minutes.


There is nothing better in my estimation than barbecued vegetables. And to boot they add a very healthy and delicious addition to many different meals.

*You can substitute chicken, turkey or black bean burgers depending on your preference.

Easy and Quick Soups for Winter

Soup is a daily occurrence at our house, when we are home for lunch.  I work at home and need to
stop for lunch due to hunger pangs and to get away from the computer for a short time.  When I make soup I always make huge batches to have soup for the week.  I always feel very self-righteous as the soups are crafted with the most healthful ingredients.  We usually get our daily requirement of veggies from my soups.

I generally have containers of soup  in the freezer and one in the fridge for the next day lunch.  As I was checking my refrigerator to take out some soup for a healthy lunch--no soup in sight. 

Within 40 minutes I had soup on the table with this soup recipe.  You can vary this recipe with any veggies you have around.  I admit to using some different soup vegetables for this recipe.  I usually have either black or white beams in most of my soups.  However beans take a long time to cook so they were not be included.  However, lentils cook up really fast and we love lentil soup.  This recipe will last you all week long.

Hodgepodge Quick Soup
Ingredients:
1 gallon of water or mixture with chicken stock
3 cups of dry lentils (any color)
1/4 cup of sesame seed oil
3 cups of chopped celery

1 large onion chopped

1 cup of parsley chopped
2 cups of chopped spinach
1 cup of chopped brussel sprouts
1 chopped zucchini

4 tablespoons each of curry powder, turmeric, coriander, ginger, cinnamon and black pepper

Directions:
1. Boil water  in large pot
2. Add sesame seed oil
3. Add the lentils and cook for about 20 minutes

4. Add all of the seasonings
5. Add all of the veggies
6. Cook until the vegetables are tender
7.  Add salt and extra pepper to taste

Serve up this healthful and delicious soup with some crusty French bread.

For more soup recipes check out my book on Amazon Feel Better Every Day

Delicious Recipes for Left Over Chicken

I cook dinners from scratch just about everyday.  We go out on rare occasions for two reasons. I often don't trust restaurant food and there are few places where we live that I just love.  To me going out for dinner is a treat and I want excellent service as well as wonderful food.   In other words we don't just run out for a bite because I don't feel like cooking.  I try to make every meal full of healthy selections.

I do have my favorite fast meals that include my husband grilling chicken, salmon, steak or hamburger patties.  I love meat and though I am health conscious about or food we have it once a week.  Just mentioning steak makes me want one.

I also use left overs to create  delicious meal.  It seems like I always have some left over chicken. If we are going to have chicken two nights a row sometimes I come up with something interesting to do with the chicken. 

Here is a favorite and easy chicken with onions and mushrooms.  I almost always have mushrooms around because we love them and they are super for the immune system.  Not many people know  that.

Chicken A La Leftovers

Ingredients:
2 cups of left over chicken in small pieces
Grapeseed oil (enough to cover the bottom of a large frying pan)
3 sliced garlic cloves
2 tablespoons each of basil, marjoram, taragon and rosemary
1 large sweet onion chopped
2 cups of fresh mushrooms sliced
1 cup of chopped fresh spinach
1 cup of sliced zucchini
1/2 cup of dry white wine

Directions:
1. Heat the oil
2. Add the garlic cloves
3, Stir in all the spices
4 Add all the veggies except the spinach
5. Cook for about 10 minutes
6. Add the spinach and the chicken
7. Cook everything for about 5 minutes
8. Add the wine and cook for ten minutes
9. Add salt and pepper to your taste

Serve with brown rice and a tossed green salad


Here is another favorite recipe with left over chicken

Ingredients:
2 cups of cooked chicken in small pieces
Sesame seed oil (enough to cover the bottom of a frying pan)
1 cup of water chestnuts (sliced)
1 cup of sliced carrots
1 cup of bokchoy
2 cups of fresh spinach
2 tablespoons each of curry powder, turmeric powder and garlic powder
1 tablespoon each if coriander, fennel and red pepper flakes

Directions:
1. Heat the oil
2. Add the sliced water chestnuts, carrots and bokchoy
3. Add all the seasonings
4. Cook for about 5 mintues
5. Add the chopped spinach
6. Add the chicken
7. Cook just long enough for the chicken to get hot.
*you may have to add a little water during the cooking.

Add salt and pepper to your taste

For more delicious and healthy recipes check out my book Feel Better  Every day
http://a.co/8Y7LHwq

Unusual Foods with Huge Health Benefits

Research

I spend a lot of time researching different foods, herbs, spices and supplements. It is easy to get swayed into trying many of these by the many promises they offer in the arena of preventing disease and different conditions. I do not believe in any magic bullet for cures of any kind,  but there are many wonderful foods out there that can often be considered like medicine.  I try to find several sources  in my research that concur on any new idea, thought or product. I am going to share these three products with you that I have found to have many health benefits.

Black Garlic: 

 Most of us are familiar with garlic and use it to spruce up many different dishes. Black garlic is something many have probably not heard about.  The black garlic has more allicin than white garlic which is the most important health ingredient of garlic.  Black garlic is a stronger antioxidant and rich in more amino acids than white garlic. The black garlic is actually regular garlic that has been carefully fermented.  The flavor and scent is less strong, but very flavorful.  The black garlic also comes in supplements if you are not fond of adding garlic to your food. 

Broccoli Sprouts 

These little sprouts  rich in Sulforaphane which is reported to be a substance that can help the body stay free from many diseases. I use these tasty little sprouts in salads and when I make  a healthy sandwich of tuna or chicken on whole grain bread.  I even add them to soups and stews.  I keep a small container in my fridge all the time and try to incorporate it in some dish on a daily basis.

Here is a list of a few of the benefits

1.Lowers cholesterol

2. Helps keep the cardiovascular system healthy

3. Supports brain health

4. Anti inflammatory.

5. Protects muscles

Chia Seeds

Chia seeds is another product I keep stored in my pantry. You can eat these little back seeds raw or cooked for their health benefits. I add these seeds to soups and salads and even meatloaf and stews. These seeds are not for munching as a snack by themselves.  These seeds aid digestion primarily and support healthy skin and can help regulate blood sugar.  The seeds have  a large quantity of manganese, magnesium,  calcium and vitamins A,B,D and E.  Chia seeds are also rich in antioxidants and Omega 3. These seeds provide a simple way to get all of these vitamins and minerals in your diet.

Do you have any special healthy tips of something you enjoy consuming?  I would love to hear of any different ideas.  I have a few more up my sleeve and will save them for another day.


If you are interested in other healthy foods and spices check out my book on Amazon
http://a.co/8Y7LHwq 

Feel Better Every Day--My Book

Why I Wrote My Book “Feel Better Every Day”

I have had my book in the planning stages for many years.  One day I just sat down and started writing.  The reasons I wrote the book are as follows:

1. I wanted to share my knowledge about health and nutrition that I have been researching for years.
2. I want the world to be a healthier place
3. I want to add to the parade of hopefully cutting back on doctor visits and prescription drugs
4. I want people to enjoy their senior years and do many of the things they want. to do.
5. I want people to eat healthier and cut out as much junk food as possible
6. I want people to use these simple ideas to lessen anxiety and find ways for restful nights.

Seeing a healthier world and less overweight folks walking around will make so happy.

What is in my book

1. My selection of the best supplements to take for different conditions.  I have proven stories how many conditions have cleared by taking proper supplements.
2. Vitamins—how many are  necessary and what are the best ones to take.
3. Minerals—the importance of minerals and their  food sources.  I am a huge fan of getting enough magnesium and I will share why.
4. A chapter on Essential oils—I share my  favorite ones. I will show you how to make your own lotions and potions for better health with NO preservatives or additives.  I also share the ways to best use essential oils.
5. Different conditions such as blood pressure, leg cramps, heartburn and how to solve these issues natural ways.
6. Actions such as Tai Chi, Yoga etc and the many benefits taking classes can improve your health and mobility
7. How to make your own skin care product as well as household cleaners.  Get your house clean and rid mold and bacteria. My favorite recipes for skin creams and lotions.  I even have a recipe for toothpaste.  Did you know toothpaste is made with sugar and lots of chemicals?
8. A huge chapter on my favorite recipes  that are all filled with vitamins and minerals.  They are all easy to make, inexpensive and use natural ingredients.  Many of the recipes are low calorie for weight loss programs. There are vegan, vegetarian and Paleo recipes. Breakfast, lunch, dinner, snacks and appetizers.  Also I promise some fabulous chocolate desserts.
9. I have included some of my favorite products to use—baking soda, hydrogen peroxide, cacao powder, chia seeds and many more.

I hope this doesn’t sound like a commercial for my book. I wanted to share with you how much really simple information you will find. There is a short story about me and what I believe, but the book works well as a reference book to check out when you are having a problem.

I have tried just about everything in this book and have gotten reports that what I have suggested really works.  Now I do know that all of us are different but the solutions are simple and easy to try.  I hope you will not only buy my book but use it to feel better every day.


I have tons of information about foods, conditions and a lot of great recipes in my book. Check it out on Amazon:   http://a.co/8Y7LHwq   

Healthy and Very Quick Lunches

Lunch is that meal that breaks up the day.  For people in the work place it is time to relax and perhaps chat with friends and get refreshed before heading back to work. 

Lunch for those of us who work at home  is time to get off the computer or whatever work we are involved; and get some nourishment and a short break.  Many do not want to take a long time for lunch nor spend time in the kitchen,  so here are some very quick ideas to nourish your body and get a healthy dose of vitamins and minerals to ensure your healthy eating.

Sometimes when are very busy we can reach for a cookie, a piece of cheese or just about anything to stave off the hunger and get back to work. It is always a good idea to keep a range of healthy and easy to fix  food when you are really busy and do not want to take time for lunch.  

Here are some really quick ideas for that healthy and easy lunch

Cut up veggies with a prepared yogurt dip

Recipe for Yogurt Dip

Ingredients  

1 cup of organic Greek plain yogurt

One teaspoon of oregano, basil and tarragon

1/4 cup of feta cheese

Salt and pepper to taste

Directions:

1. Blend the spices in the yogurt
2. Blend in the cheese and mix well

Make sure to have cucumber slices, sliced carrots, celery and peppers

Another Quick  Lunch

A chicken thigh  (Having precooked chicken pieces  is a great quick grab lunch)

Add some cut up veggies

Egg salad

Boil about 6 eggs when you have time

Mash the eggs with a little mayonnaise, chopped green onion and salt and pepper

Spread the egg salad on a slice of whole grain toast or

Set on a bed of lettuce with tomatoes

 This egg salad can be suitable for two or three healthy lunches.

Cottage Cheese

Always have a carton of cottage cheese in the house for quick lunches (full fat)

Serve the cottage cheese on a lettuce leaves and add cucumber slices or red pepper slices and black pepper.

This is great when you are in a hurry and need a dose of protein.

Turkey Slices  

Wrap the turkey around celery sticks and much away for healthy eating

Avocado Slices

I love avocados to slice and go.  Lots of healthy fats as well as a huge amount ofvitamins and minerals.  If you are really in a hurry this is enough nutrition to keep you till dinner.

Pepper Jack Cheese and red peppers

This is really easy and all you have to do is slice a sweet red pepper and a slice of cheese.

These are just a few ideas when you are very busy.  You need to have some healthy food while working hard.

Find more recipes and good health ideas in my book Feel Better Every Day
Amazon  http://a.co/8Y7LHwq

The Perfect Healthy Eating Plan

In a perfect world we all would be eating organic produce, healthy fats, wild caught fish and organic beef.   However our days are filled with diversions such as eating out in restaurants, other people’s houses and other people’s wants and needs. One of the best ways to eat healthfully is to keep only healthy choices in our homes.  I would love to tell you if you followed a healthy eating plan you would be guaranteed of good health.  Everyone of us is different and responds differently to what we eat.  And the articles and information we get from the internet offers a wide variety of opinions.  Perhaps we could try to eat healthfully 80 percent of the time.  Does the mean we can use the 20 percent to eat bad foods.  The answer is NO.  It means we can relax a bit and try new foods, eat out and not worry about every thing we eat.  Here is the beginning of your new healthy eating plan.

We would consume only healthy fats such as:

*olive oil

*coconut oil

*grapeseed oil

*avocado oil

*sesame seed oil

 Sweet Almond Oil

Here is close to a perfect eating day, one in which you will get almost all the vitamins and minerals you need to maintain a healthy and well nourished body.

Breakfast:

Cut up fruit (melon, berries, oranges) —vary every day

2 scrambled eggs cooking in coconut oil

1 slice of whole grain bread 

Lunch:

Salad of canned wild caught tuna to include

spinach

cucumbers

tomatoes

cilantro

chopped celery

Dressing of olive oil and fresh lemon juice

Oregano, basil, thyme and Himalayan salt and pepper to taste

Afternoon snack: an apple

Dinner:

Organic chicken

Cooked Fresh broccoli

Romaine lettuce salad with sliced radishes

Spices to use:  Rosemary, Turmeric, Oregano

Dessert: fresh pineapple

This diet would not only give you generous portions of produce, healthy proteins and fats but would also help you lose weight if you need to.

Okay I can get realistic as this is probably not going to happen on a daily basis. There are always too many variables in life.  You go to restaurants, people’s houses and just don’t have these ingredients in your house. And the best excuse is that it cost more money.

Yes organic, wild caught and grass fed beef cost a lot more money.  However, if you eliminate all the junk food and processed food you purchase you will probably come out even. 

The Plan

Time to take small steps to create healthy eating.  Start by purchasing organic produce if it is on sale or buy  organic lettuce.  Try some wild caught fish.  Each week make a change in your household diet.  Start by eliminating some of the processed food you purchase.   Try to have as much food as possible in the house that doesn’t have a label.  This allows you not to worry about all the ingredients and additives in packaged food.

The goal is to make slow changes.  If you feel really ambitious clean out your pantry and start from scratch.

The only canned foods I keep in my pantry are black olives, canned wild caught salmon and tuna, canned organic tomato sauce and a few cans of organic beans for soup when I haven’t cooked a fresh batch.

You may be amazed how easy this is and you will feel better.

Stress and Anxiety-Part of Life

Anxiety and Stress

Two words we would all love to live without.  However they are part of life and the only ones who haven’t been burdened are lying.  And if you think you don’t have it-showing up on your body is a sure thing.  Cortisol is one of the main symptoms and your belly will be the  victim by being a bit larger than you like.

Solutions for Stress and Anxiety

The bottom line is that we cannot always remove the problem or problems that are causing anxiety, at least not immediately. Many of you will go to your doctor and get a drug that will ease the symptoms but certainly not solve the problem.  Some of you may head out to your therapist and you will get your shot in the arm and feel better for a while. Some of you may have an extra glass of wine which is also beneficial for a while.  So what should you really do.  Sometimes when the stress is so bad and you are worried you don’t want to do anything but hide under the covers. 

Here is the low down on stress and anxiety.  What ever is bothering you is very real.  Worries about money, health, relationships can turn your head into a volcano. Though worrying is not productive it is a challenge to get the noise out of our heads.

Here is some good news:

Most of what you worry about never happens.  Most of what is going on in your life will work its way out by itself.  When you relax your mind very often solutions come to assuage the anxiety.

I personally on occasion feeling anxious  on rare occasion and just a cup of coffee helps me feel optimistic again.  I think some of us just tend to worry more than others, and some have a better acceptance of problems and issues.

Here are a few things you can do to help the anxiety and stress:

1. Take a walk around the block weather permitting
2. Take a five minute simple meditation—just focus on your breathing for a few minutes
3. Food wise—high calcium foods such as cottage cheese can be helpful
4. Put some music on and sit back with a cup of tea or start dancing around the house
5. My favorite essential oil is Lavender and a sniff of that really puts me in a good mood.
6. Take a warm bath with a few drops of lavender, peppermint or lemon essential oil
7. Watch a happy movie in TV
8. Call a good friend

I am sure you have heard of these solutions before. And repeating myself problems often do not just disappear and the worries you have are legitimate and challenging.  Sometimes we feel like things will never get better and in time we do learn to cope with our lives.  As with everything in life there is no quick fix to make ups feel better immediately.  However, we can try a few remedies and surprise ourselves by feeling better. 




 

Want more ideas to fight off stress and anxiety check out my book on Amazon:
http://a.co/8Y7LHwq

Healthy and Easy Breakfast Ideas

Whats For  Breakfast?

It is so easy to skip breakfast.  You wander out of bed often in a hurry and maybe not in the mood to fix something.  You may  head for the pantry and pull out some of your super fortified cereal with a little milk and sugar.  The box promises all the vitamins and minerals you could possibly want or need.  And to boot you have a choice of probably hundreds of types with fruit, nuts and even organic.  I do not want to go on a tirade of the health benefits of any cereal except the granola that I make. I will share the recipe after I say all I need to say.

It is beneficial ti start the day with protein so even a cup of cottage cheese is good.  If you have time cook up some eggs in healthy oil such as coconut, sesame or olive. the would be a good way to start your day.

If you choose to eat some fruit for healthy eating—have the fruit an hour before eating the rest of the meal.  Your digestive system with thank you for eating fruit all by itself.itself. Yogurt is fine as long as  it is organic and has no sugar or fruit.  I would recommend full fat yogurt as the non fat is loaded with some unwanted additives.

Start your morning routine with a glass of water and you can add some lemon, as it gets your metabolism in gear.

Skipping breakfast does NOT help weight loss as  the body needs some food so it can go into fuel  burning mode. 

Our breakfast consists of whole grain organic bread with my empowered almond butter and tad bit of honey. I add flaxseeds, pumpkin seeds, cinnamon and cacao powder to the almond butter for extra nutrition.

When feeling ambitious I make a batch of granola.  Here is the recipe:

Ingredients

1 cup of raw oats

1 cup of flaxseed

1 cup of chopped walluts

1/3 cup of coconut oil

1/2 cup of finely chopped dry apricots

1/2 cup of finely chopped dry prunes

1/2 cup of honey

2 tablespoons of cannamon

1 tablespoon of ground ginger

1/2 teaspoon of salt

Directions:

1. Blend all the ingredients ( you may need to use your hands0
2. Spread on a large sheet of parchment paper on a cookie sheet
3. preheat oven to 300
4. Bake for about 10 to 12 minutes
5. Allow to cook
6. Add to a glass jar with a tight lid.

This granola is really good and has so many healthful ingredients assuring you of lots of vitamins and minerals. 

These breakfast ideas are simple to create a healthy way to start your day.

Healthy Eating-Delicious Chicken Recipe

January is Weight Loss Time

There is something about starting a new year that makes everyone want to get in shape and lose those pesky ten pounds gained between Thanksgiving and New Years Day. Weight loss is the number one New Year resolution.  The diet recipes and ideas for workouts fill the internet with suggestions on how to do this.  The gyms are full and grocery carts look a lot healthier.  Hopefully if you are working on developing healthier eating habits you will continue throughout  the year.  Who am I to knock this craze, so I will join with some healthy and satisfying low calorie and delicious recipes, for healthy eating.

Lets start with chicken. Almost everyone loves chicken and it is rich in protein and lower in calories than other choices—especially true if you eliminate the skin and opt for breasts.  Chicken breasts can be tricky to cook as they do dry out quickly. Here is my favorite low calorie, quick and delicious stir fry.  You will get a large does of healthy veggies and healthy fat. You can eliminate the rice or make sure you have just a small portion.  That is up to you.

Ingredients  (this will serve four people or two very hungry people)

Two cups of cubed raw chicken breasts

1 cup of celery chopped fine

1 cup of chopped sweet onion

1 cup of sliced mushrooms

1 can of sliced water chestnuts

2 cups of finely chopped spinach

3 tablespoons of sesame seed oil

1/4 cup of low sodium soy sauce

1 teaspoon each of oregano, turmeric, ginger and coriander

Salt and pepper to your taste

Directions:

1. Heat the oil in a large frying pan
2. Brown the chicken cubes and remove after about 2 minutes
3. Add each vegetable one  at a time and stir gently
4. You may need more oil or you can substitute a small amount of water or chicken broth.
5. Add the spices to the mixture and stir
6. Cook the veggies for about 5 minutes..carefully watching not to overcook.
7. Add the chicken back into the mixture
8. Add the soy sauce   (give a quick taste to see if it needs more)
9. Cook for about five minutes until the chicken is completely done but not overcooked.

You can warm this up the next day for lunch. The veggies may be a little overcooked but the taste will be very good.  This dish does not freeze well.

I always enjoy healthy dinners that take little time.  I often serve this with Quinoa as it does have less starch and is naturally made from seeds.  

This is a great way to start your weight loss program..


For more chicken and other healthful recipes check out my book on Amazon  http://a.com/8Y7LHwq