Friday, November 21, 2014

Oatmeal Chocolate Chip Breakfast Cookies

Oatmeal Chocolate Chip Breakfast Cookies
Ingredients
  •  2 medium ripe Bananas, mashed
  • 1 cup of uncooked Quick Oats (certified gluten-free if necessary)
  • 1/4 cup Chocolate Chips (certified gluten-free if necessary)
Directions
Preheat oven to 350°F.  Spray a non-stick cookie sheet with cooking spray or use a non-stick silicone baking sheet.
Combine the mashed bananas and oats in a bowl. Fold in the chocolate chips and place a tablespoon of each on the cookie sheet.
Bake for 15 minutes. Cool and enjoy!
Nutrition Information
Serves:  8 |  Serving Size: 2 cookies
Per serving: Calories: 96; Total Fat: 3g; Saturated Fat: 0g; Monounsaturated Fat: 0g ; Cholesterol: 0mg; Sodium: 0mg; Total Carbohydrates: 17 g; Dietary Fiber: 2g; Sugars: 7g; Protein: 2g
Nutrition Bonus: Potassium: 106mg; Vitamin A: 0%; Vitamin C: 1%; Calcium: 0%; Iron: 0% 

Thursday, November 20, 2014

Kathy's Corner Blog Artical: Time Management


KATHY’S CORNER
 News Letter & Blog

The secret of getting ahead is getting started. The secret of getting started is breaking your complex overwhelming tasks into manageable tasks, and then starting on the first one.
-Mark Twain

Time Management

Have you ever wished for a few more hours in the day? Why is it that some people seem to get everything done effortlessly and others feel that time constantly eludes them? The secret to managing your time well isn’t working more hours. It is about prioritizing the important things and learning to use the time you have more efficiently and effectively. The secret is working smarter, not harder.

Some of us, by nature, organize and get tasks out of the way before we relax, while others of us play first and work later. It is important to first recognize which type you are and whether your style is allowing you to have the life you really want. Maybe you are super-organized at work, but burned out because you don’t know how to make time for yourself. Maybe you are naturally a less organized person who knows how to relax, but you are dissatisfied because you aren’t fulfilling your goals and dreams.

Rather than labeling yourself or beating yourself up, realize that time management is an area of your life that you can strengthen. Like a new muscle, it takes practice and repetition to make it stronger. To help you get started, here are some steps to streamline your days at work and at home. Try the first one or two that jump out at you:

  • Allocate time for planning and organizing.
  • Create to-do lists that are realistic, not intimidating. Use only one to-do list.
  • Under-schedule your time: Leave time for the unexpected and for interruptions. When you estimate how long something will take, add on a third of that time.
  • Schedule your time in a way that reduces interruptions that lower your productivity.
  • Practice the art of intelligent neglect: Eliminate trivial tasks.
  • Prioritize what is most important and do that first.
  • Consider your biological prime time: At what time of day do you work best? Plan to do your most important work at that time.
  • If you say yes to everything that comes your way, learn to say no.
  • Ask for help and delegate.
  • In the evening make your to-do list for the next day, so it will be out of your brain and on a piece of paper. Leave work with a clear head and a clean desk.
  • Acknowledge yourself daily for all that you have accomplished.

Also take a look at the two biggest hindrances to using time effectively: procrastinating and lacking purpose. We usually procrastinate when a task seems too daunting, too large or too complex, or when we feel we won’t be able to handle it. When you get that “deer in the headlights” feeling, try “chunking”: break the large task into smaller, manageable action steps and start with the first one. We also often drag our heels or use our time inefficiently because we are bored, unengaged and uninspired. The most effective people will tell you that they love what they do and are aligned with a greater purpose. When it comes to managing your time, you may need to ask the larger questions, “Am I doing what I love to do? Am I doing something meaningful to me?”


As you strengthen your new time management muscle, keep your focus on getting organized so that you can live the life you came here for. Instead of being a chore, good time management can be your ticket to more fun, greater satisfaction and a vibrant, exciting life.

Wednesday, November 19, 2014

Cold Weather Soup: Drunken Potato and Kale Soup

Drunken Potato and Kale Soup
Ingredients
  • 1 teaspoon Olive Oil
  • 1 Yellow Onion, diced
  • 3 large Carrots, sliced
  • 1 tablespoon Garlic, minced
  • 10 small Yukon Potatoes, diced
  • 4 packets sodium free Bouillon (or cubes)
  • 1/2 teaspoon Sea Salt
  • 1 (12oz) bottle Beer
  • 2 cups Kale, chopped
  • 4 cups Water
Directions
In large stock pot, heat olive oil over medium heat. Saute onions, carrots and garlic until onions become translucent. Add potatoes, bouillon, and salt. Sauté vegetables until softened, adding beer to pot in batches to keep soup from sticking.
Stir in kale and sauté for 3 minutes until it begins to softened. Add water to stock pot and bring soup to a boil over high heat. Serve hot with crusty baguette if desired.
Nutrition Information
Serves: 8 |  Serving Size: approx. 1 cup
Per serving: Calories: 191; Total Fat: 1g; Saturated Fat: 0g; Monounsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 152mg; Carbohydrate: 38g; Dietary Fiber: 3g; Sugar: 3g; Protein 5g
Nutrition Bonus: Potassium: 893mg; Iron: 1%; Vitamin A: 4%; Vitamin C: 11%; Calcium: 1% 

Monday, November 10, 2014

Food Focus: Natural Sweeteners






Food Focus: Natural Sweeteners




Who among us doesn’t love sweets? The sweet flavor releases serotonin in our brains, the chemical responsible for our sense of well-being and contentment. But when it comes to sweeteners, not all are created equal. There are side effects and health risks from refined sweeteners like white table sugar and high-fructose corn syrup, and from artificial sweeteners like NutraSweet, saccharin and Splenda. Since refined sweeteners have been stripped of vitamins, minerals and fiber, they can spike blood sugar, which can often lead to cravings and mood and energy fluctuations. Instead, using naturally and minimally processed sweeteners can reduce cravings for sugary things.

Here are a few natural sweeteners to substitute in drinks, food and baking. Since they are all approximately 1.5 times sweeter than refined sugar, you can use less. You can find them in most supermarkets or natural food stores. When replacing sugar with liquid sweeteners in a recipe, reduce the amounts of other liquids.



Raw Honey
Everyone seems to love honey, one of the oldest natural sweeteners on the market. Honey will have a different flavor depending on the plant source. Some are very dark and intensely flavored. Wherever possible, choose raw honey, as it is unrefined and contains small amounts of enzymes, minerals and vitamins.

Agave Nectar
Agave is made through the extraction and purification of the juice of the agave cactus. It does not stimulate insulin secretion as other sugars do, so it does not create a "sugar rush." It has a delightfully light and mild flavor.

Maple Syrup

Maple syrup is the concentrated extract of the sap of maple trees. It adds a rich, deep flavor to foods and drinks. Make sure to look for 100% pure maple syrup, not maple-flavored corn syrup. As with all sweeteners, organic varieties are best.

Monday, November 3, 2014

Roasted Chicken and Butternut Soup Adapted from a Martha Stewart recipe

Roasted Chicken and Butternut Soup

Adapted from a Martha Stewart recipe

4 bone-in, skin-on chicken thighs
1 medium butternut squash (about 2 1/2 pounds), peeled, seeded, and diced
1 cup diced leeks (or onion)
1 cup diced celery
2 tablespoons extra-virgin olive oil
Coarse salt and ground pepper
4 cups chicken broth
1/4 teaspoon ground cumin
1/4 teaspoon ground coriander
1/8 teaspoon ground nutmeg
1/2 teaspoon ground cinnamon
1 to 2 tablespoons fresh lemon juice

Directions:
Preheat oven to 425 degrees. In a roasting pan or rimmed baking sheet, toss together chicken, squash, leeks, and oil; season with salt and pepper. Arrange in a single layer and roast until squash and chicken are cooked through, about 30 minutes.

Transfer chicken to a plate and let cool. Transfer squash and leeks to a medium pot and add broth and spices. Bring to a simmer over medium-high. Mash some of the squash until soup is thick and chunky. Discard skin and bones from chicken; cut meat into small pieces and add to soup. Stir in lemon juice; season to taste with salt and pepper. Serves 4. 

Monday, October 27, 2014

Apple Cinnamon Quinoa Breakfast Bake

Apple Cinnamon Quinoa Breakfast Bake

Apple Cinnamon Quinoa Breakfast Bake

INGREDIENTS

1 cup uncooked quinoa
1 1/2 teaspoons cinnamon
1/2 teaspoon nutmeg
1/8 teaspoon ground cloves
2 apples, peeled, diced
1/4 cup raisins
2 eggs
2 cups vanilla soy milk (can substitute regular milk)
1/4 cup maple syrup
1/3 cup almonds, chopped

DIRECTIONS

  1. Preheat the oven to 350°F. Lightly grease a 7-by-11-inch baking dish (an 8-by-8 works too).
  2. In a small bowl, mix the uncooked quinoa with the spices. Pour into greased dish.
  3. Sprinkle the apple and raisins on top of the quinoa.
  4. In that same small bowl, beat the eggs. Whisk in the soy milk and maple syrup.
  5. Pour the egg-and-milk mixture over the top of the fruit and quinoa. Lightly stir to partially submerge the fruit. Sprinkle the chopped almonds on top.
  6. Bake for 1 hour or until the casserole is mostly set with only a small amount of liquid left.
  7. Allow to cool, and then cover and refrigerate. In the morning, cut a square, microwave it on a plate, and enjoy alone or with a few dollops of Greek yogurt.


Source: Calorie Count

Wednesday, October 22, 2014

Deconstructing Cravings

Deconstructing Cravings

The body is an amazing source of intelligence. It is always there for you, pumping blood, never skipping a heartbeat, digesting whatever food you put in it and maintaining homeostasis. Is this reliable, intelligent bio-computer making a mistake by craving ice cream or a hamburger or chocolate? Are cravings due to lack of will-power or discipline? I’d like to suggest that cravings are not a problem. They are critical pieces of information that tell you what your body needs.

The important thing is to understand why you crave what you crave. Perhaps your diet is too restrictive or devoid of essential nutrients. Perhaps you are living a lifestyle that is too boring or stressful. Your body tries to correct the imbalance by sending you a message: a craving. A craving for something sweet could mean you need more protein, more exercise, more water or more love in your life. The key to stopping the sugar craving is to understand and deliver what your body really needs.

No book or theory can tell you what to eat. Only awareness of your body and its needs can tell you. Of all the relationships in our lives, the one with our body is the most essential. It takes communication, love and time to cultivate a relationship with your body. As you learn to decipher and respond to your body’s cravings, you will create a deep and lasting level of health and balance.

The next time you have a craving, treat it as a loving message from your body instead of a weakness. Try these tips to respond to your body:

·         Have a glass of water and wait 10 minutes.
·         Eat a healthier version of what you crave. For example, if you crave sweets, try eating more fruit and sweet or root vegetables.
·         What is out of balance in your life? Is there something you need to express, or is something being repressed? What happened in your life just before you had this craving?

·         When you eat the food you are craving, enjoy it, taste it, savor it; notice its effect. Then you will become more aware and free to decide if you really want it next time.