Acorn Squash Dinner (for 4 people)
2 Acorn Squash
2 boxes of wild rice
Raisins (to taste or you can omit)
Walnuts –chopped (or nut of your choice sliced almonds etc)
Diced pears and apples to your liking
Diced chicken (optional)
Cut squash in half long ways. Scoop all seeds out sprinkle a little cinnamon on the inside of the squash put on cookie sheet and stick in oven at 350 degree oven. Bake until tender (when you can stick a knife through the skin of the squash).
While squash is cooking, make the wild rice according to directions and start pealing and cutting your apples, pears do as many as you think you will like in the mix it gives the meal a wonderful flavor and add the raisins to your taste.
When rice is done let cool …add fruit and if you are a meat eater add your diced chicken to the mix (do not use beef in this recipe) mix all together.
Next stuff the Squash with this rice and fruit mixture and put back in oven for a few minutes to warm…. Serve when warm although it tastes great cool…which makes it a great winter or summer dish.
Get more recipes in Dr. Kathleen Hartford's Cookbook
More and more athletes are becoming bigger, better, stronger, and faster. This is evident when we look at athletes such as Michael Phelps, and without proper nutrition his body would be incapable of consistently performing at peak levels. Of course, these athletes are all human and they all have their weaknesses such as fast food, cupcakes, chocolates, and chicken wings.
As stated in an article on delish.com, “Carli Lloyd may be fierce on the soccer field, but she might succumb to an opponent if she dangled Lloyd’s all-time favorite dessert, cupcakes, in front of her. Don’t worry, that is an unlikely scenario since the superstar shows restraint, and believes in moderation. 'I try to follow a strict diet,' she says, 'but of course I allow myself to have a dessert or sweet every once in a while.'" As stated by Lloyd, moderation is the key to any diet.
We must view food as the necessary fuel for our bodies. As I always say, the food choices we make today become our new cells tomorrow. However, we must also realize that we are human and that it is ok to indulge once in a while. Allow yourself to have a dessert or sweet and don’t feel guilty. It really is ok. So, when you are at that birthday party, eat a piece of chocolate cake and enjoy a scoop of ice cream. Or when you are out to dinner on the weekend, have those hot wings and french fries that you enjoy so much. But always remember that unhealthy food choices lead to inflammation in the body, and inflammation has been proven to be the underlying cause of type2 diabetes, heart disease, osteoporosis, stroke, and certain lifestyle cancers.
So, to reiterate, moderation is the key to any diet and junk in means junk out. The bottom line is by regularly eating a lot of fresh fruit, salads, and whole grains paired with proper levels of protein and carbs, you will be able to consistently perform at peak levels and maintain optimal health. And the occasional snack won’t hold you back from performing at peak levels.
You need to be aware that you are ultimately in control of the foods you bring into your home. Poor eating habits and poor food choices will have detrimental effects on your health and most importantly the health of your family. One in every three of our nation’s children are overweight or obese and this is directly due to the foods we carry daily into our homes. It is imperative for your health, and the health of your family, that you avoid bringing food laden with sugar or fat into your home, and have lots of fresh fruits, vegetables, and nuts on hand.
Take care of those athletes (desk jockeys, road warriors, armchair quarterbacks, student athletes, or high school superstars, etc.) in your life by making wise food choices and indulging only in moderation. And if you are reaching for the Gold or whatever your goal may be at the end of the day, proper nutrition is necessary.
To get you started, this is what your typical menu should consist of:
Morning: Start your day with whole grain cereal, an organic egg or two, oatmeal, or perhaps a cup of yogurt topped with berries and a drizzle of honey. Did you know that the most common breakfast of most Olympic athletes is oatmeal?
Snack: Follow-up later in the morning with a snack of dried or fresh fruit, a cup of applesauce with cinnamon and raisins, or a handful of nutrient-rich almonds. Did you know that almonds are a great source of magnesium?
Lunch: A delicious chicken salad or wrap, roasted vegetables, and fresh cantaloupe.
Snack: A banana with peanut butter and raisins or a crispy, juicy apple.
Dinner: Fish or chicken, a salad, and asparagus and some sautéed zucchini. And always remember that 70% of your plate should be filled with vegetables and 30% of your plate should be a lean protein such as chicken or fish. Did you know that with 95% water by weight, zucchini is one of the most hydrating vegetables you can eat and it is an excellent source of vitamins and nutrients?
Express Dinner: For those of you who are really on the go, revamp your grilled cheese sandwich by using whole grain bread and adding spinach, swiss or other aged cheese, and mushrooms or tomatoes if you like. Then, pair that sandwich with a warm bowl of tomato bisque soup and some fresh fruit and you will have dinner ready in world record time.
Some other snack ideas chosen by Olympic athletes include:
The event is Health. You are the athlete. Set the world record in your event – make wise food choices and go for the Gold.
Dr. Kathleen Hartford, a licensed Integrated Wellness Practitioner, Healthy Aging Expert, and NET licensed specialist, has dedicated herself to improving her patients’ physical, emotional and spiritual health and wellness. The author of FIT, FUN & FABULOUS AT ANY AGE, Dr. Hartford speaks all over the world to promote understanding among the healing disciplines and to help people reclaim their health and vitality.
Your fridge is packed with vegetables and turkey... and you're wanting a recipe that is different and healthy. This recipe is extremely flexible (you actually don't even need to add turkey!), and you probably already have all these ingredients in your refrigerator and cabinets. You can also cook it slower, and that version is below. Try it and share your pictures on Facebook!
2 tablespoons olive oil
1 pound boneless turkey breast (or turkey sausage) - omit turkey for vegetarian option
1 tablespoon garlic, chopped
2 leeks or onions, trimmed, washed, sliced
2 carrots, peeled, cut into 1-inch lengths
3 celery stalks, cut into 1/2-inch pieces
2 medium zucchinis or 1 small head green cabbage cut into 1/2-inch pieces
Salt and freshly ground black pepper
4 cups chopped tomatoes, with juice (or canned tomatoes)
1/4 cup fresh chopped parsley leaves
1 tablespoon fresh chopped thyme leaves
2 bay leaves
4 cups cooked white beans (canned are fine) drained and liquid reserved
2 cups stock, dry red wine, bean cooking liquid, or water, add more as needed
1⁄8 teaspoon cayenne pepper, or to taste
Heat olive oil in large saucepan over medium-high heat, add meat, and heat turkey. Remove turkey from pan.
Turn down heat to medium and add garlic, leeks or onions, carrots, celery and zucchini or cabbage; sprinkle with salt and pepper and cook until softened, about 5 minutes.
Add tomatoes and its liquid, reserved meat, and herbs; bring to boil.
Add beans; bring to boil again, stirring occasionally; reduce heat so mixture bubbles gently but continuously.
Cook for about 20 minutes, adding liquid when mixture gets thick and vegetables are melting away.
Add cayenne. Cook another minute or two to warm through; taste and adjust seasoning if necessary.
Start with dried beans. Add 1/2 pound dry white beans (it will cook faster if soaked first; and enough water or stock to just cover. Bring to boil, reduce heat and cook, stirring occasionally, for about 1 hour.
Meanwhile, in separate pan with another 2 tablespoons oil, cook vegetables as in Step 2. Add to pot of beans along with tomatoes and herbs. Bring to boil; reduce heat to gentle bubble and cook, stirring occasionally, until beans are tender, adding more liquid as necessary to keep moist.
This will take anywhere from another 30 to 60 minutes, depending on the age of the dried beans.
Get more recipes like this in my Fit, Fun & Fabulous Cookbook.
4 boneless, skinless chicken breasts or chicken substitute
2 tablespoons wheat flour
1 teaspoon garlic powder
1 teaspoon ground ginger
½ teaspoon salt
½ teaspoon black pepper
2 tablespoons olive oil
2 teaspoons minced fresh ginger
1 large clove garlic, minced
1/8 teaspoon crushed red pepper flakes
¼ cup fresh lime juice
¼ cup white rum
3 tablespoons honey
Garnish: fresh lime slices and red chili peppers
Pound chicken between two pieces of plastic wrap to even thickness, if necessary. In large zippered plastic bag, combine flour, ground ginger, garlic powder, salt, and pepper. Add chicken, one piece at a time, seal bag and shake to coat with flour-spice mixture.
Heat oil in large skillet over medium-high heat. Add chicken and brown on all sides until just cooked through, about 8 to 10 minutes. Transfer chicken to serving plate; keep warm.
Add fresh ginger, garlic and red pepper flakes to skillet; cook, stirring, about 30 seconds. Stir in lime juice, run and honey; boil 2 minutes or until slightly reduced. Spoon mojito sauce over chicken. Garnish if serving immediately.
Fall Vegetable Bake, Eggplant, Zucchini, and Tomato
1 pound eggplant, cut diagonally into 1/4-inch-thick slices
1 pound zucchini, cut diagonally into 1/4-inch-thick slices
1 Tablespoon of butter (to grease bottom of baking pan)
1 pound large beefsteak tomatoes, peeled, seeded, and cut into 1/4-inch-thick slices
1 1/2 tablespoons extra-virgin olive oil, divided
1/4 teaspoon salt, divided
1/4 teaspoon freshly ground black pepper, divided
4 ounces French bread baguette
1 cup (4 ounces) grated fresh Parmigiano-Reggiano cheese
2 tablespoons chopped fresh flat-leaf parsley
2 teaspoons chopped fresh oregano
1 1/2 teaspoons chopped fresh thyme
2 garlic cloves, minced
1/4 cup fat-free, less-sodium vegetable broth
Preheat oven to 375°.
Arrange eggplant and zucchini in a single layer on a baking sheet coated with butter. Lightly coat vegetables with olive oil. Bake at 375° for 15 minutes. Arrange half of eggplant in a single layer in an 11 x 7-inch glass or ceramic baking dish coated with cooking spray. Top with half of zucchini and half of tomato. Drizzle 2 1/4 teaspoons oil evenly over vegetables. Sprinkle vegetables evenly with 1/8 teaspoon salt and 1/8 teaspoon black pepper.
Place bread in a food processor; process until coarse crumbs measure 2 cups. Add cheese and next 4 ingredients (through garlic) to processor; process until combined. Sprinkle 1 1/2 cups breadcrumb mixture evenly over tomato. Repeat layers with remaining eggplant, zucchini, tomatoes, oil, salt, pepper, and breadcrumb mixture. Pour broth over top. Bake at 375° for 1 hour or until vegetables are tender and topping is browned.
For more than two decades, Dr. Kathleen A. Hartford has treated and nurtured thousands of individuals through her integrated wellness approaches. As patients reclaim their health, she coaches them on how to maintain their youthful vitality with practical guidance on nutrition, exercise and stress management. Read more...
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