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Table Setting

Still putting together your Thanksgiving menu? Everyone knows the turkey is the easy part, but figuring out what to serve alongside it can seem like a challenge—especially if you want to swap out those starchy sides for something a little more healthful. Here are three surprisingly easy ideas that are delicious and nutritious. Happy cooking!

Spicy Sautéed Kale
Serves 6

Ingredients:
1 tbsp. coconut oil
2 tsp. garlic, minced
½ cup chicken stock
1 large bunch kales, stemmed, leaves coarsely chopped
¼ tsp. red pepper flakes
Freshly ground black pepper (to taste)

Directions: Heat oil in deep skillet over medium heat. Add garlic and stock; stir. Add kale by handfuls, stirring to make room for more as leaves cook down. Cover and cook, stirring occasionally, until tender (about 10 to 15 minutes). Add red and black pepper. Remove from heat and serve.


Cauliflower “Rice” Pilaf

Serves 8

Ingredients:
1 head cauliflower, core removed
2 tbsp. coconut oil
2 tbsp. onion, chopped
2 ribs celery, chopped
1 clove garlic, minced
½ cup chicken broth
¼ tsp. fennel seeds
¼ tsp. dried oregano
Dash of curry powder
¼ cup slivered almonds, toasted

Directions: Grate cauliflower using a cheese grater or food processor fitted with a grating blade. Heat coconut oil in large sauté pan over medium heat. Add onion, celery, garlic and cauliflower. Sauté 2 minutes. Add broth and spices; sauté approximately 10 minutes more. Remove from heat; stir in toasted almonds and serve.


Roasted Broccoli with Lemon and Shallots

Serves 2 (adjust accordingly for larger groups)

Ingredients:
2 cups broccoli florets
½ cup shallots, finely sliced
1 tsp. olive oil
Salt and freshly ground black pepper (to taste)
Juice of ½ small lemon

Directions: Preheat oven to 450°. Toss broccoli with shallots, oil, salt and pepper. Spread broccoli on a large baking sheet (with sides) and roast until tender and lightly browned on bottom (about 10 to 12 minutes). Remove from oven and sprinkle with lemon juice. Toss gently and serve hot.

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woman-runningAre you ready for GERD Awareness Week? November 23 – 29, 2014 is dedicated to raising awareness nationwide about gastroesophageal reflux disease, a chronic digestive disorder that causes stomach contents to back up into the esophagus, often resulting in heartburn, indigestion and/or acid reflux.

While occasional heartburn and reflux are not uncommon, GERD refers to the more serious, long-lasting disorder (more than twice a week for two weeks), which affects about 20 percent of Americans. And although anyone can develop GERD, the National Institutes of Health tell us certain groups are more likely to develop the disorder: people who smoke, are overweight or obese, pregnant or taking certain medications.

Occasional Heartburn & Reflux? Simple Tips to Follow
Many people don’t realize that occasional heartburn and reflux may be controlled through a healthy diet and lifestyle changes, which in turn may help prevent the development of GERD. Here are some simple, everyday tips to follow:

  • Avoid greasy, fried foods and spicy foods
  • Avoid processed foods high in refined sugars
  • Avoid acidic foods such as tomatoes and citrus
  • Avoid alcohol and carbonated beverages
  • Avoid chocolate and caffeine
  • Consume more dietary fiber
  • Do not overeat or eat too quickly; chew your food well
  • Try to stop eating 2 to 3 hours before sleep
  • Maintain a healthy body weight
  • Quit smoking

To find out more about how you can get involved in your community, visit the GERD Awareness Week page on the International Foundation for Functional Gastrointestinal Disorders website for helpful tips, resources and ideas.

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