Promising news about omega-3 fatty acids just keeps rolling in. A new study bolsters previous data suggesting that fish oil supplements high in omega-3s may benefit critically ill people in intensive care units by quelling inflammation. Meanwhile, another study finds that robust omega-3 levels protect the ends of chromosomes from damage, which suggests a benefit against age-related diseases. Click here to read the whole story in Science News magazine.
This fragrant, Italian-flavored soup takes advantage of quick-cooking ingredients—boneless, skinless chicken breast, baby spinach and beans. It features a homemade basil pesto swirled in at the end to add a fresh herb flavor.
Ingredients
2 teaspoons plus 1 tablespoon extra-virgin olive oil, divided
1/2 cup carrot or diced red bell pepper
1 large boneless, skinless chicken breast (about 8 ounces), cut into quarters
1 large clove garlic, minced
5 cups reduced-sodium chicken broth
1 1/2 teaspoons dried marjoram
6 ounces baby spinach, coarsely chopped
1 15-ounce can cannellini beans or great northern beans, rinsed
1/4 cup grated Parmesan cheese
1/3 cup lightly packed fresh basil leaves
Freshly ground pepper to taste
3/4 cup plain or herbed multigrain croutons for garnish (optional)
Directions
Heat 2 teaspoons oil in a large saucepan or Dutch oven over medium-high heat. Add carrot (or bell pepper) and chicken; cook, turning the chicken and stirring frequently, until the chicken begins to brown, 3 to 4 minutes. Add garlic and cook, stirring, for 1 minute more. Stir in broth and marjoram; bring to a boil over high heat. Reduce the heat and simmer, stirring occasionally, until the chicken is cooked through, about 5 minutes.
With a slotted spoon, transfer the chicken pieces to a clean cutting board to cool. Add spinach and beans to the pot and bring to a gentle boil. Cook for 5 minutes to blend the flavors.
Combine the remaining 1 tablespoon oil, Parmesan and basil in a food processor (a mini processor works well). Process until a coarse paste forms, adding a little water and scraping down the sides as necessary.
Cut the chicken into bite-size pieces. Stir the chicken and pesto into the pot. Season with pepper. Heat until hot.
Heather prepared this vegetarian dish for dinner last night. Not only was it delicious, but many of the ingredients came from our garden.
Directions
Slice 3 medium zucchini (or summer squash) in half lengthwise. Scoop out insides, leaving 1/4″ rim so canoe stays intact.
Saute in butter:
chopped zucchini innards
1/2 lb chopped mushrooms
1 large yellow onion
1-2 cloves crushed garlic
2 Tbsp sunflower seeds
season with Rosemary, Basil & Thyme
Beat 3 eggs. Mix with 1 1/2 cups cottage cheese, 1/4 cup wheat germ, 3 Tbsp tamari sauce (or soy sauce), dash Worcestershire sauce, couple shakes of Tabasco sauce, 1 cup grated cheddar, 1 cup soybeans and/or brown rice. (We used a product called SooFoo which is a combination of long grain brown rice, brown lentils, wheat berries, oats, barley, black lentils, green lentils and buckwheat.) Add the sauteed vegetables.
Stuff the canoes generously. Sprinkle with paprika. Bake 40 minutes at 350 degrees.
Serve topped with extra grated cheese.
Preparation time: 1 1/4 hours, including baking. Serves 6
(Recipe from The Moosewood Cookbook: recipes from Moosewood Restaurant, Ithaca, NY)
It’s amazing what happens behind-the-scenes in the human body! Your stomach and intestines, for example, do a lot more than just digest food and absorb nutrients. With the help of “good” bacteria, vitamins are manufactured, and our bodies are protected against “bad” microorganisms that could cause disease. In addition, having a healthy gut is crucial for the proper development of the immune system. Here are 5 Tips to a Healthy Digestive Tract.
1. Eat plenty of fiber-rich foods. Fruits, vegetables, nuts, seeds, and whole grains are high in fiber. Fiber cleans your colon, acting like a scrub brush. This helps clean out bacteria and other buildup in your intestines. So ask yourself “Have I eaten a salad today?”
2. Drink lots of water. Sufficient hydration also helps keep you regular. Since we lose water everyday through perspiration, respiration and other metabolic processes, it’s important to replenish with at least 8 cups of water each day. Remember to drink more water during activity and when the days are hot and humid.
3. Exercise every day. As a personal trainer, I encourage people to find activities that they enjoy and do them. Maybe it’s going for a brisk walk, lifting weights, planting flowers in the backyard, or going for a bike ride. A healthy bodyweight and aerobic fitness are key ingredients to overall health.
4. Eat several meals a day. How do you feel after eating a big meal? Bloated? Tired? Eating smaller and more frequent meals is easier on your digestive tract than eating one or two large meals a day. This will also help speed up your metabolism.
5. Get a good night’s rest. Sleep has always been connected with overall well-being. One example is the effect on hormones. A recent study at the University of Chicago linked poor quality sleep with poor glucose metabolism. Poor glucose metabolism is connected to adult-onset diabetes.
Wow your neighbors at the next potluck with this colorful and delicious Mediterranean Farro Salad! With Italian ingredients like black olives, Parmesan, and farro, they’ll be coming back for more!
Ingredients
10 ounces farro (about 1 1/2 cups): can substitute with barley or spelt
1 1/2 teaspoons kosher salt, plus 1/2 teaspoon
8 ounces green beans, cut into 1 to 2-inch pieces (about 2 cups)
1/2 cup pitted black olives
1 medium red pepper, cut into thin strips (about 4 ounces or 1 cup)
3 ounces Parmesan, crumbled (about 3/4 cup)
1 small bunch chives, snipped (about 1/4 cup)
1/4 cup sherry vinegar
1/4 cup extra-virgin olive oil
1 tablespoon Dijon mustard
1 teaspoon freshly ground black pepper
Directions
In a medium saucepan, combine 4 cups of water with the farro. Bring to a boil over high heat. Cover and simmer over medium-low heat until the farro is almost tender, about 20 minutes. Add 1 1/2 teaspoons of the salt and simmer until the farro is tender, about 10 minutes longer. Drain well. Transfer to a large bowl and let cool.
Meanwhile, bring a medium pot of salted water to a boil over high heat. Add the green beans and stir. Cook for 2 minutes. Transfer the cooked green beans to a bowl of ice water and let cool for 2 minutes. Drain the green beans.
Once the farro has cooled add the green beans, olives, red pepper, Parmesan, and chives. Stir to combine. In a small bowl mix together the sherry vinegar, olive oil, mustard, pepper, and the remaining 1/2 teaspoon salt. Stir to combine. Pour the sherry vinaigrette over the farro salad. Toss to combine and serve. Makes 6 single-dish servings.
(Recipe by Giada De Laurentis: Everyday Italian)
Hi Everyone. It’s Heather here. Let me begin by saying “I love to garden!” My children learn where food comes from, produce is affordable and organic, and most importantly, we eat delicious foods! Freshly harvested produce has superior flavor and vitamin content versus produce that has traveled hundreds of miles to reach your table. I’m always amazed at how long my home-grown produce lasts in our refrigerator compared to the produce we purchase at the grocery store. How long has that store produce been in storage? Hmm.
As an additional way to promote healthy living, Balance Personal Training is proud to announce Organic Gardening Consulting Services! Services include: siting your garden, helping you decide the scope of the garden (I specialize in low-maintenance gardening), which plants to plant, assessing and amending your soil if needed, and basic gardening skills training. I can construct raised beds, make your garden blend in aesthetically with existing landscaping, and I can consult for organic landscaping techniques. A basic one hour consultation at your home, including site selection is $75. Please call Balance Personal Training 608-798-0081 to set up an appointment and for pricing on custom packages.
Below is my vegetable garden in our back yard. Over the years it has grown and grown. For beginning gardeners I recommend starting with a few raised beds. Even pots on a patio can be a perfect way to start turning that thumb green!
Banana peels, orange rinds, egg shells, apple cores, onion skins, tea leaves, and most kitchen wastes inevitably find their way into our compost bin (see above pic: looks like a BBQ).
Composting is a great way to reduce landfills, prevent erosion, regenerate poor soil, and have an organic garden.
Planting peas with Bruce!
The varieties and types of produce you can grow are endless!
Container gardening is a great way to get started.
Behind the tomato harvest is a pot of lettuce – grown right on the deck!
Ingredients
8 boneless, skinless chicken thighs
1/4 cup organic peanut butter
3 garlic cloves
1 piece (1/2″) ginger root, chopped
2 tablespoons honey
2 tablespoons rice vinegar
2 teaspoons sesame oil
1/4 cup soy sauce
1/4 teaspoon cayenne pepper
1/4 cup chopped peanuts
2 green onions, thinly sliced
Directions
Place peanut butter, garlic, ginger root, honey, vinegar, sesame oil, soy sauce and cayenne pepper in a food processor or blender. Process until finely ground. Place chicken thighs in baking pan and pour peanut pesto over. Bake in 375 degrees F oven about 35 minutes. Remove to serving platter and sprinkle with peanuts and green onions. Makes 4 servings.
Recipe from The Chicken Book: the 43rd national chicken cooking contest.
[youtube]http://www.youtube.com/watch?v=DIi_Qi-H4_M[/youtube]
Junk food elicits addictive behavior in rats similar to that caused by heroin, a new study finds. Pleasure centers in the brains of rats addicted to high-fat, high-calorie diets become less responsive as bingeing wears on, making the rats consume more and more food, researchers reported October 20. The findings may help explain how changes in the brain could lead people to overeat. Click here to read the whole story.
In the last few years, I have included several articles about bispehnol-A, a chemical used primarily in the production of polycarbonate plastics and epoxy resins. BPA is found in a wide variety of common products including CDs and DVDs, electronic equipment, automobiles, sports safety equipment, reusable food and drink containers, and medical devices. Because of its toughness and ability to withstand high heat, BPA is often used in protective liners of food containers, in water and infant bottles, and in other food packaging. Why are people concerned? Some animal studies report effects to fetuses and newborns that have been exposed to BPA. In the November 7, 2009 issue of Science News magazine, an article explains how prenatal exposure to bisphenol-A is linked with behavior changes in 2-year-old children. READ MORE