CAT | General Health
Sometimes even your recipe book needs a little spring cleaning! Brush off those winter blues and serve up something fresh and healthy this week with these delicious (and surprisingly simple!) recipes from Brenda Watson’s book, Heart of Perfect Health.
Make it a light lunch!
2 tbsp. white miso
2 tbsp. sugar-free rice vinegar
1 tbsp. extra virgin olive oil
1 cup button mushrooms, sliced
1 cup shiitake mushroom caps
1 cup crimini (baby bella) mushrooms, sliced
1 large shallot, minced
One 14-oz. bag spinach leaves or baby spinach
2 tbsp. sliced almonds
Directions: In a small bowl, whisk the miso and vinegar. Heat olive oil in a large skillet over medium-high heat. Add mushrooms and shallot and sauté for 3 minutes, or until mushrooms begin to brown. Pour miso mixture over mushrooms; cook for an additional minute. Place spinach in a large serving bowl. Pour mushroom mixture over spinach; add the almonds and toss. Serve warm.
Put a little sizzle in your dinner!
1 lb. lean beef, cubed
1 large onion, quartered and thickly sliced
4 firm medium plum tomatoes, thickly sliced
½ tsp. sea salt
½ tsp. lemon pepper spice
1 tbsp. sumac (optional but recommended)
1 cup raw spinach
Olive oil or cooking spray
4 skewers (if wooden, soak in water for 30 minutes prior to using to prevent burning)
Directions: Arrange beef, onion and tomatoes on skewers; season both sides with salt, lemon pepper and sumac. Coat a grill pan with olive oil spray and heat over medium-high heat. Add skewers and cook 4 to 6 minutes per side. Serve over a bed of raw spinach.
Pork roast with a twist?
Sicilian Citrus Pork
2 lbs. center-cut pork roast, surface scored with a knife
2 cloves garlic, minced
1 tsp. fennel seeds, crushed
½ tsp. cumin seeds, crushed
1 tbsp. fresh rosemary, minced
½ tsp. black peppercorns, crushed
1 tbsp. extra virgin olive oil
1 orange, cut into thin slices
Directions: Coat top of pork with garlic, fennel, cumin, rosemary, and peppercorns; rub gently and brush with olive oil. Carefully transfer pork to a zip-top bag and add orange slices; seal tightly, refrigerate and marinate at least one hour (preferably overnight). To cook, preheat oven to 375°. Remove pork and orange slices from bag and place in roasting pan. Add ½ cup water and cover with foil; cook approximately 40 minutes. Remove foil and cook for an additional 15 minutes, basting the roast occasionally with the pan juices, until the internal temperature reaches 160°F on a meat thermometer. Slice and serve.
02/24/14 0 Comments | Posted by ReNew Life in Diet and Nutrition, Digestive Enzymes, Digestive Health, Fiber Supplements, Fish Oils, General Health, Heart Health, Oil Supplements, Probiotic Supplements
Everyday stress can take a toll on your heart—so much so that many experts consider stress as important a risk factor for cardiovascular disease as high cholesterol, high blood pressure, and smoking. As we wrap up American Heart Month, here are 10 tips for reducing daily stress. Be sure to pass them along!
- Eat Mindfully. Consume plenty of non-starchy vegetables, low-sugar fruits, healthy fats, lean protein, nuts and seeds. Avoid grain-based, refined, and starchy carbohydrates and sugars. Eat slowly, and try to avoid eating while doing any other activity.
- Get Physical. Exercise releases endorphins (the body’s euphoric neurotransmitters) and helps balance the stress response. Find an activity you like and get moving!
- Embrace a Stress-relieving Activity. Whether you enjoy yoga, tai chi, massage, breathing, relaxation or another activity that eases stress, find time to do it regularly.
- Balance Your Gut. Support optimal digestion and overall health with probiotics to help restore digestive balance.‡
- Get Plenty of Sleep. Lack of sleep is often the result of stress, but it also contributes to stress, creating a vicious cycle. Most people need at least 7 to 8 hours nightly so the body can function optimally.
- Boost Your Omega-3 Intake. Take a daily Omega-3 fish oil supplement to increase the Omega-3/Omega-6 ratio and promote heart health.‡
- Bring on the Fiber. If you are not consuming at least 35 grams of fiber daily to promote regular elimination and digestive balance, consider a fiber supplement.
- Enzymes with Every Meal. Stress takes a toll on our insides. Natural digestive enzymes (with or without HCl, depending on your needs) help relieve digestive symptoms.‡
- Don’t Forget the D. Vitamin D deficiency is associated with increased risk of heart disease, especially in people with high blood pressure. Optimize your vitamin D level at 50 to 70 ng/mL.
- Build a Support System. A good support system goes a long way toward tackling everyday stress, and having someone to talk to is one of the most important ways to relieve stress.