Insight of the Day October 29th, 2012

"Everyone can have a luxury life. It's a state of mind. It's not necessarily about having the biggest house. It's about living life to the fullest."

Paul Miklas
Developer

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Vegetarian Healthy Saute - Healthy Food Tip and Recipe

healthy food tip and recipe

Today's Recipe If you don't know what to serve for dinner tonight ...
This tasty addition to your Healthiest Way of Eating is a great way to use whatever vegetables you want to use up in your refrigerator. The wider the variety of vegetables you include in this dish, the wider variety of nutrients you will have available to work together synergistically to optimize your health.

Vegetarian Healthy Sauté
Prep and Cook Time: 20 minutes
Ingredients:

• 1 medium onion, cut in half and sliced medium thick
• 1 TBS vegetable broth
• 4 medium cloves garlic, pressed
• 1 TBS minced fresh ginger
• 1 red bell pepper, cut into 1/2-inch pieces
• 1 cup sliced fresh shiitake mushrooms (remove stems)
• 2 cups sliced green cabbage
• 5 oz extra firm tofu cut into 1/2-inch cubes
• 2 TBS soy sauce
• 1 TBS rice vinegar
• 2 TBS chopped fresh cilantro
• 1 TBS sesame seeds
• salt and white pepper to taste

Directions:

1. Slice onions and press garlic and let sit for 5 minutes to bring out their health-promoting properties.
2. Prepare rest of vegetables.
3. Heat 1 TBS broth in a stainless steel wok or 12 inch skillet. Healthy Sauté onion for about 2 minutes in broth over medium-high heat, stirring constantly.
4. Add red pepper, mushrooms, and cabbage. Continue to stir-fry for another 2 minutes. Add garlic, ginger and continue to cook stirring for another 2-3 minutes.
5. Add rest of ingredients and cook for another 2 minutes. Sprinkle with sesame seeds.

Serves 4 Serving Suggestion: Serve with Seaweed Rice
Printer Friendly Version of Vegetarian Healthy Sauté
In-Depth Nutritional Profile for Vegetarian Healthy Sauté
Healthy Food Tip
I read that seniors need to change their diet because their metabolism slows down. Is this true? What is the best way to do this?

As a general rule, it is true that our metabolism slows down somewhat as we age. For this reason, it is also generally true that we need fewer calories. But the difference is not dramatic-it's about 10% fewer calories that we need. For a sedentary (low activity) woman who is 70 years old, the recommended energy intake level (REE) from the Institute of Medicine at the National Academy of Sciences is 1,600 calories. That amount is only 200 calories less than the 1,800-calorie recommendation for a 31-year-old sedentary woman. Calorie needs depend more upon activity level than age. One of the best ways to balance out your calorie needs is to become more physically active.
Nutrient-rich, low-calorie foods are the focus at The World's Healthiest Foods and these are the criteria we used to select our core foods! The lowest of the low in terms of calories and the highest of the high in terms of nutrients are fresh vegetables. That's why we emphasize these foods so heavily on our website including in our Healthiest Way of Eating Plan Look over the portion sizes and food group variety in this meal plan, and you'll get a very hands-on feel for the way we approach lower-calorie, higher-nutrient meals.
For more information on this topic, please see:

• Nutrient Needs for Later Life

Yams with Ginger and Cinnamon - Healthy Food Tip and Recipe

healthy food tip and recipe

Today's Recipe If you don't know what to serve for dinner tonight ...
If you want a great tasting vegetable that helps fill you up without filling you out, sweet potatoes are for you. Bright orange sweet potatoes not only add color to your table but provide immune boosting carotenoids to your Healthiest Way of Eating.
Yams with Ginger and Cinnamon
Prep and Cook Time: 25 minutes
Ingredients:

• 6 cups yams (orange sweet potatoes), peeled and cut into 1-inch pieces
• 1/2 medium onion, cut in half and sliced thin
• 4 medium cloves garlic, chopped
• 1-1/2 TBS finely minced fresh ginger
• 1/2 tsp cinnamon
• 1/2 TBS honey
• 1 TBS + 1 cup chicken or vegetable broth
• salt and white pepper to taste

Directions:

1. Slice onions and chop garlic and let sit for 5 minutes to enhance their health-promoting properties.
2. Cut yams into 1" cubes.
3. Heat 1 TBS broth in a 12-inch or larger stainless steel skillet. Healthy Sauté onion over medium heat for 3 minutes, stirring frequently. Add garlic and ginger and continue to sauté for another minute, stirring constantly.
4. Add yams, cinnamon, honey, and 1 cup broth. Mix and simmer over low heat covered for about 15 minutes, or until yams are tender. Season with salt and pepper.

Serves 4 Printer Friendly Version of Yams with Ginger and Cinnamon
In-Depth Nutritional Profile for Yams with Ginger and Cinnamon
Healthy Food Tip

I noticed that some of your recipes call for tahini? What is it and where can I buy it?

Tahini is a paste made from ground sesame seeds. It is also called sesame paste or sesame butter. It is like peanut butter but made from sesame seeds. There are several available options when you purchase tahini.
The first consideration when it comes to choosing a tahini is whether to purchase a product made from unhulled or hulled sesame seeds. Tahini made from unhulled sesame seeds is more nutrient-rich than tahini made from hulled seeds, but it is also more bitter; this type of tahini is usually referred to as sesame butter. Since both versions would still make for good food choices, you can let your taste buds decide which type-the one made from hulled seeds or the one made from unhulled seeds-is more pleasing to you.
Roasted versus raw is another choice you have to make when it comes to selecting tahini. Raw (non-roasted) tahini is sufficiently higher in nutrient content, and I believe it's the better choice here.
Some manufacturers add additional oils to their tahini. I would recommend purchasing tahini with no added oils so that the tahini is made only from pure ground sesame seeds.
Finally, there is the option of a certified organic tahini. As with all of the World's Healthiest Foods, I strongly recommend this organic option.
You can easily find tahini in either natural food stores or food stores that sell Middle Eastern foods. If you do not have any of these types of stores near you, you can also find it available from online retailers.
There are many different ways that you can enjoy tahini in your Healthiest Way of Eating. Tahini is one of the main ingredients in Middle Eastern dishes like hummus and babaganoush. It makes a wonderful base for salad dressings and adds great nutritional value and texture to smoothies. Spread on whole grain toast with a little bit of miso paste it makes a great addition to a savory sandwich (or a morning breakfast by itself).
For more on this topic, please see:

• Sesame seeds

Do you want the present moment to be your friend or enemy? An article by Dr Robert Anthony

What is the most important relationship in your life?  Is it with
your spouse, your partner, your lover, your parents, your friends? 
If you answered "yes" to any of these, I would suggest you look
further. The most important relationship in your life is your
relationship with the PRESENT MOMENT. More specifically, whatever
form the present moment takes, that is to say, what is happening or
"what is" right now.   

If your relationship with the present moment is dysfunctional, that
dysfunction will be reflected in every relationship and every
situation you encounter.  All problems that we experience in life
are simply a dysfunctional relationship with the present moment. 

Once you have reached a certain level of awareness (and if you are
reading this, you almost certainly have) you are able to decide
what kind of relationship you want to have with the present moment.

Ask yourself, "Do I want the present moment to be my friend or my
enemy?" The present moment is inseparable from Life so what you are
really deciding is what kind of relationship you want to have with
Life. Once you have decided you want the present moment to be your
friend, it's up to you to make the first move. Become friendly
toward it and welcome it no matter what disguise it may have. 

If you do this, you will soon see the results. Life becomes
friendly toward you, people become helpful, and circumstances
cooperate with you. This one decision can change your entire
reality. But you have to make that one decision again and again and
again- until it becomes a new way to live. 

Today will bring you a new awareness, a lesson or a manifestation
that you are making progress - IF YOU LOOK FOR IT!  No matter how
large or small, please record it in your Evidence Journal. It will
only take a few moments and will AUTOMATICALLY put you in the Flow.

Truly Caring for Your Success!

Dr. Robert Anthony

P.S. In the 'Secret of Deliberate Creation' I show you how
to instantly connect with the present moment and shift your
attraction so you manifest what you desire -- I back it up
with my Quick Start Guarantee -- you can get all the details
here...
http://clicks.aweber.com/y/ct/?l=MliLY&m=Iyl1o9aiiSwS5D&b=UAYnYna7GbBve89ZjF2yBg

We only suggest people and programs we believe in -- when we suggest a program 
that is not our own, you should assume they are affiliate links.
935 Westbourne Dr., West Hollywood, CA 90069

Insight for the Day October 25, 2012

"Don't let others define you. Don't let the past confine you. Take charge of your life with confidence and determination and there are no limits on what you can do or be."

Michael Josephson
Author and Ethicist

10 Things

5 Spice Onion Soup - Healthy Food Tip and Recipe

healthy food tip and recipe

Today's Recipe If you don't know what to serve for dinner tonight ...
This Asian-flavored onion soup is a great tasting addition to your Healthiest Way of Eating. It combines onions with shiitake mushrooms for a delicious and unique flavor experience. Enjoy!

5 Spice Onion Soup
Prep and Cook Time: 30 minutes
Ingredients:

• Onion Broth
• 1 medium onion, chopped
• 1 TBS + 6 cups chicken or vegetable broth
• 1/2 inch fresh peeled ginger, sliced
• 6 whole cloves
• 1 cinnamon stick, about 4 inches long
• 3 star anise
• 1/2 tsp dried fennel seeds
• 6 whole dried medium shiitake mushrooms
• 1 TBS soy sauce
• 1 TBS blackstrap molasses
• 
  
• Additional Soup Ingredients
• 2 onions, cut in half and sliced thin
• 6 cloves garlic, sliced
• salt and white pepper to taste

Directions:

1. Chop 1 onion. Thinly slice two onions and garlic, which will later be added.
2. To prepare onion broth, heat 1 TBS chicken or vegetable broth in medium soup pot. Healthy Sauté chopped onion over medium heat for 5 minutes, stirring frequently, until translucent. Add 6 cups of chicken or vegetable broth and remaining onion broth ingredients and stir. Bring to a boil, reduce heat to medium low, and simmer ingredients briskly together for 20 minutes, uncovered. This will bring out a lot of flavor from the ingredients.
3. In a separate medium sized stainless steel skillet, heat 1 TBS of the onion broth over medium heat. Healthy Sauté sliced onions over medium low heat in broth, stirring often for about 5 minutes, until translucent. Add garlic and sauté for another minute.
4. After cooking broth for 20 minutes strain while it is still hot and return liquid to pan.
5. Slice mushrooms (and discard rest of strained ingredients) and return to broth.
6. Add sautéed onions and garlic and season with salt and white pepper to taste.

Serves 4 Serving suggestions: Serve with

• Napa Cabbage Salad

Printer Friendly Version of 5 Spice Onion Soup
In-Depth Nutritional Profile for 5 Spice Onion Soup
Healthy Food Tip
I notice "soy lecithin" as an ingredient in some foods. Does it contain the goitrogenic compounds that is found in the soybean itself?

Lecithin is a complicated mixture of molecules that are especially concentrated in egg yolks, soybeans, and wheat germ. Three components are especially plentiful in lecithin. These components are phosphatidylcholines, phosphatidylethanolamines, and phosphatidylinositols. Lecithin is found in the cell membranes of all cells, including human cells.
Soybeans are sometimes referred to as "goitrogenic" because they contain substances that can interfere with production of thyroid hormones under certain circumstances. These substances are called isoflavones and are naturally occurring substances found in numerous foods that are known to have a variety of health-supportive properties. Especially in the case of women's health surrounding the stage of menopause, isoflavones have been shown to provide risk-lowering benefits in the areas of cardiovascular disease and certain types of cancer.
With respect to potential interference with thyroid function, I want to emphasize the words "under certain circumstances" when it comes to soy foods. Several research studies have repeatedly shown that it only during times of measurable iodine deficiency that soy isoflavones have an unwanted impact on thyroid function. In other words, for individuals who have normal amounts of iodine in their body, the risk posed by soybean consumption appears to be extremely low.
When it comes to soy lecithin, the risk posed is even lower, since lecithin does not contain isoflavones. Those substances are left behind in the unused part of the soybeans when lecithin is extracted from them. For all of the reasons I've described above, I do not have concerns about the use of soy lecithin in processed foods from the standpoint of thyroid function. However, I always prefer whole, natural, organically grown foods (like the soybeans themselves) as a source of nourishment in comparison to processed components like soy lecithin.
For more on this topic, please see:

• An Up-to-Date Look at Goitrogenic Substances in Food

What Is Your Biggest Wish In Life??

Insight for the Day October 24, 2012

"To live a life you love; plan, organize, and structure your life such that each day is spent in an environment that supports your Soul Purpose."

Garrett Gunderson
Author

Today's Recipe - 15-Minute Shrimp and Avocado Salad

Today's Recipe
If you don't know what to serve for dinner tonight ...
This quick and easy shrimp salad makes the perfect light meal or a substantial side salad. It is a great tasting combination of shrimp and plenty of health-promoting vegetables.

15-Minute Shrimp and Avocado Salad
Prep and Cook Time: 15 minutes
Ingredients:

• 1 lb cooked medium sized shrimp (buy still frozen if possible for freshness), remove tails
• 1 medium-sized tomato, seeded and chopped
• 3 scallions, chopped
• 1 large clove garlic, pressed
• 2 TBS fresh lemon juice
• 1 TBS balsamic vinegar
• 1 large firm avocado, cut into 1/2-inch cubes
• 1 TBS chopped cilantro
• 1 TBS chopped fresh mint
• 2 TBS chopped pumpkin seeds
• salt and pepper to taste
• pinch red pepper flakes
• extra virgin olive oil to taste
• 1 head small romaine lettuce, outer leaves removed

Directions:

1. Make sure shrimp is completely unfrozen if you buy it already cooked. Pat it dry with paper towels.
2. Mix all ingredients, except lettuce, in a bowl. For optimum flavor, marinate in refrigerator for 15 minutes or more. It is still very good served right away if you don't have the time. Serve on bed of chopped romaine lettuce.

Serves 4 Serving Suggestion: Serve with

• Zesty Mexican Soup

Printer Friendly Version of 15-Minute Shrimp and Avocado Salad
In-Depth Nutritional Profile for 15-Minute Shrimp and Avocado Salad
Healthy Food Tip

The Latest News about Pumpkin Seeds

Pumpkin seeds—also known as pepitas—are flat, dark green seeds. Some are encased in a yellow-white husk (often called the "shell"), although some varieties of pumpkins produce seeds without shells. Pumpkin seeds have a malleable, chewy texture and a subtly sweet, nutty flavor. While roasted pumpkins seeds are probably best known for their role as a perennial Halloween treat, these seeds are so delicious, and nutritious, that they can be enjoyed throughout the year. In many food markets, pepitas are available in all of the forms described above—raw and shelled, raw and unshelled, roasted and shelled, roasted and unshelled.

What's New and Beneficial About Pumpkin Seeds

• Pumpkin seeds have long been valued as a source of the mineral zinc, and the World Health Organization recommends their consumption as a good way of obtaining this nutrient. If you want to maximize the amount of zinc that you will be getting from your pumpkin seeds, we recommend that you consider purchasing them in unshelled form. Although recent studies have shown there to be little zinc in the shell itself (the shell is also called the seed coat or husk), there is a very thin layer directly beneath the shell called the endosperm envelope, and it is often pressed up very tightly against the shell. Zinc is especially concentrated in this endosperm envelope. Because it can be tricky to separate the endosperm envelope from the shell, eating the entire pumpkin seed - shell and all - will ensure that all of the zinc-containing portions of the seed will be consumed. Whole roasted, unshelled pumpkin seeds contain about 10 milligrams of zinc per 3.5 ounces, and shelled roasted p umpkin seeds (which are often referred to pumpkin seed kernels) contain about 7-8 milligrams. So even though the difference is not huge, and even though the seed kernels remain a good source of zinc, you'll be able to increase your zinc intake if you consume the unshelled version.
• While pumpkin seeds are not a highly rich source of vitamin E in the form of alpha-tocopherol (they come in 31st among our WHFoods in terms of their vitamin E richness), recent studies have shown that pumpkin seeds provide us with vitamin E in a wide diversity of forms. From any fixed amount of a vitamin, we are likely to get more health benefits when we are provided with that vitamin in all of its different forms. In the case of pumpkin seeds, vitamin E is found in all of the following forms: alpha-tocopherol, gamma-tocopherol, delta-tocopherol, alpha-tocomonoenol, and gamma-tocomonoenol. These last two forms have only recently been discovered in pumpkin seeds, and their health benefits - inclu ding antioxidant benefits - are a topic of current interest in vitamin E research, since their bioavailability might be greater than some of the other vitamin E forms. The bottom line: pumpkin seeds' vitamin E content may bring us more health benefits that we would ordinarily expect due to the diverse forms of vitamin E found in this food.
• In our Tips for Preparing section, we recommend a roasting time for pumpkin seeds of no more than 15-20 minutes when roasting at home. This recommendation supported by a new study that pinpointed 20 minutes as a threshold time for changes in pumpkin seed fats. In this recent study, pumpkin seeds were roasted in a microwave oven for varying lengths of time, and limited changes in the pumpkin seeds fat were determined to occur under 20 minutes. However, when the seeds were roasted for longer than 20 minutes, a number of unwanted changes in fat structure were determined to occur more frequently.

Health Benefits

Pumpkin provide numerous health benefits including:

• Antioxidant support
• Mineral support
• Blood sugar management
• Anti-microbial benefits

For more details on pumpkin seeds' health benefits, see this section of our pumpkin seeds write-up.

Nutritional Profile

Pumpkin seeds contain a wide variety of antioxidant phytonutrients, including the phenolic acids hydroxybenzoic, caffeic, coumaric, ferulic, sinapic, protocatechuic, vanillic, and syringic acid; and the lignans pinoresinol, medioresinol, and lariciresinol. Pumpkins seeds also contain health-supportive phytosterols, including beta-sitosterol, sitostanol, and avenasterol. Pumpkin seeds are a very good source of bone-building phosphorus, magnesium. and manganese. They are also a good source of other minerals including immune-supportive zinc and copper and energy-producing iron . In addition, pumpkin seeds are a good source of muscle-building protein.
For more on this nutrient-rich seed, including references related to this Latest News, see our write-up on pumpkin seeds.

Insight for the Day October 23, 2012

"It is never too late to be what you might have been."

Mary Ann Evans (George Eliot)
1819-1880, Novelist and Journalist

Unconscious Guidance System - article by Dr Robert Anthony

No matter how much we read or study and practice personal growth we
are not immune to limiting beliefs that come up every so often. Our
limiting beliefs are our conditioned mind or our UNCONSCIOUS
Guidance System moving us in the wrong direction. Remember, anytime
you feel any negative emotion you know you are out of the Flow and
out of Alignment with what you truly desire in your life

People often ask me how I handle this when it happens to me.  My
response is the first thing I do is acknowledge that it is
happening. I find that if I try to fight it or deny it, I give it
more power.  So I just say to myself, "That's interesting. Why do I
feel this way?"  And then I feel it. It is important to allow
yourself to feel the emotion behind it because that is an emotion 
you need to deal with in order to release it.  If you don't
allow yourself to feel it you will bury it. And if you try to bury
it alive, like a horror movie, it will arise again and haunt you. 
It will reoccur and may surface at an inappropriate time
which could cause you to feel angry or even break down into tears or
have some type of emotional outburst because you didn't feel the
emotion originally.

So I take a look at it without judgment. And when I don't fight it,
it dissipates, dissolves and evaporates because I don't give it any
power. I just allow it to be there, acknowledge it and then let it
go.

The next step is I always replace it with a better feeling thought.
So after you acknowledge it, feel it, express it and let it go,
just reach for the alternative to it. Reach for the opposite of it.

This is the same as experiencing what you don't want, in order to
discover what you do want.  That belief or emotion is probably one
you don't want. And a great way to deal with it is to simply
reverse the belief that showed up. For example, you have the belief
or emotion that there is not "enough". There is never enough,
money, love, food, freedom, etc. (fill in the blank).  The opposite
of that is there is ALWAYS more than enough, if I am willing to
accept it. 

So the point here is that when this happens, you acknowledge it,
feel it, don't fight it and then just reach for a better feeling
thought. That thought is usually the opposite or alternative to it.
When you choose that, you have regained control and the new belief
creates a new emotion which attracts a new experience.  It is as
simple as that!

Today will bring you a new awareness, a lesson or a manifestation
that you are making progress - IF YOU LOOK FOR IT!  No matter how
large or small, please record it in your Evidence Journal. It will
only take a few moments and will AUTOMATICALLY put you in the Flow.

Truly Caring for Your Success!

Dr. Robert Anthony

P.S. My program, 'The Secret of Deliberate Creation' shows you
exactly how to use your Unconscious Guidance System and I 
actually go so far as to give you a Quick Start Guarantee 
http://clicks.aweber.com/y/ct/?l=MliLY&m=JtDvMQDDSSwS5D&b=FWTIb76vZrlI3_JxCuOb7Q

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Today's Recipe - Asian Sautéed Cauliflower

Today's Recipe
If you don't know what to serve for dinner tonight ...
Add this easy-to-prepare Asian-flavored recipe to your Healthiest Way of Eating today. And it will even taste great served cold tomorrow. Enjoy!

Asian Sautéed Cauliflower
Prep and Cook Time: Prep and cooking time: 15 minutes
Ingredients:

• 1 medium head cauliflower, trimmed of green parts
• 5 TBS vegetable or chicken broth
• 1/2 tsp grated fresh ginger
• 2 medium cloves garlic, pressed
• 2 TBS rice vinegar, or fresh lemon juice
• 1 TBS honey
• 2 TBS soy sauce
• 1/2 tsp dry mustard
• 1 TBS extra virgin olive oil
• salt and white pepper to taste
• 1/2 TBS chopped fresh cilantro

Directions:

1. Cut cauliflower florets into quarters and let sit for at least 5 minutes to enhance their health-promoting properties.
2. Heat broth in large stainless steel skillet. When broth begins to steam, add cauliflower and cover. Healthy sauté for 5 minutes.
3. Whisk together rest of ingredients and toss with florets. Marinate for about 5 minutes for more flavor. Allowing the cauliflower to soak up the dressing for a few moments before serving makes it even better. Sprinkle with chopped cilantro.

Serves 4 Printer Friendly Version of Asian Sautéed Cauliflower
In-Depth Nutritional Profile for Asian Sautéed Cauliflower
Healthy Food Tip

I keep hearing about the Mediterranean Diet, but what exactly is it?

The Mediterranean Diet reflects the food patterns of individuals living in the Mediterranean region (for example, those in the Greek island of Crete as well as Italy, Spain, Portugal, and Southern France). In addition to olive oil, the Mediterranean Diet focuses on fresh vegetables, fresh fruits, fish, nuts, seeds, and legumes/beans as well as red wine (which has been shown to be heart-protective when consumed in moderate amounts). Studies have found that the Mediterranean Diet may confer benefits to those with heart disease and rheumatoid arthritis and may also lower the risk of several types of cancer.
You'll notice that these are the same types of foods we feature on our website as the World's Healthiest Foods (http://www.whfoods.org/foodstoc.php). Particularly important would be our focus on the use of extra virgin olive oil, and our love of fresh vegetables, including the tomatoes so commonly found in Mediterranean meals.
It's also worth remembering the value of diversity in your diet. This food diversity is definitely a characteristic of the Mediterranean region, and almost certainly an important factor in the standout qualities of its cuisine. If you begin to incorporate more of these foods into your diet you will be able to reap many of the benefits offered by the Mediterranean Diet.
I would suggest reading about some of these foods that may interest you, and preparing a few of our simple-to-make recipes. Links to all of the recipes on the website can be found at http://www.whfoods.org/recipestoc.php#recipes.

Insight for Today October 22, 2012

"Remember, happiness doesn't depend on who you are or what you have; it depends solely on what you think."

Dale Carnegie
1888-1955, Author of How to Win Friends and Influence People

Michael Bernard Beckwith

Learn to take your attention away from what you don't want, and all the emotional charge around it, and place your attention on what you wish to experience.

This is a great snack to have right now!!!!

My Tarot Reading for the Day October 18, 2012

"The Strength card suggests that you should try to be flexible and receptive. Listen to your instincts and believe there is light at the end of the tunnel and you will be able to persevere, take action or get over it. Be honest with yourself and open to suggestion. Trust in your own ability to demonstrate patience and hang in there; courage, determination and action -- not words -- can help you more effectively influence and deal with the demands of daily life."

Insight of the Day October 18, 2012

"You may avoid suffering and sorrow if you don't risk, but you simply cannot learn, feel, change, grow, love, live. The greatest hazard in life is to risk nothing. The person who risks nothing, does nothing and has nothing. Only a person who risks is free."

Bob Proctor
Author and Speaker

Today's Recipe - Turkey and Vegetable Chili Verde

Today's Recipe
If you don't know what to serve for dinner tonight ...
Cruciferous vegetables, like kale, are some of the most health-promoting vegetables around. This kale and turkey combination makes for a unique version of chili that is sure to become one of your favorite Healthiest Way of Eating recipes.

Turkey and Vegetable Chili Verde
Prep and Cook Time: 30 minutes
Ingredients:

• 1 medium onion, chopped
• 3 medium cloves garlic, chopped
• 1 lb ground turkey
• 1 4 oz can diced green chili
• 1 15 oz can of diced tomatoes
• 1 TBS + 4 cups chicken broth
• 4 cups finely chopped kale
• 2 cups or 1 15 oz can (BPA-free) pinto beans, drained and rinsed
• 2 TBS chopped fresh oregano
• 3 TBS chopped fresh cilantro
• salt and black pepper to taste

Directions:

1. Chop garlic and onion and let sit for at least 5 minutes to enhance their health-promoting benefits.
2. Heat 1 TBS broth in a medium soup pot. Healthy Sauté onion in broth for 5 minutes over medium heat, stirring frequently. Add garlic and ground turkey with a pinch of salt and pepper. Continue to sauté, breaking up turkey for another 5 minutes.
3. Add diced tomatoes, chili, and broth to turkey mixture and bring to a boil on high heat. Stir in chopped kale, reduce heat to medium, and simmer for another 10 minutes.
4. Add beans, simmer for another several minutes and add herbs, salt, and pepper.

Serves 4 Printer Friendly Version of Turkey and Vegetable Chili Verde
In-Depth Nutritional Profile for Turkey and Vegetable Chili Verde
Healthy Food Tip
I just purchased quinoa for the first time and now I am not sure what to do with it. Can you give me some ideas as to how I can prepare it?
One of my favorite ways to prepare quinoa is as a breakfast cereal. To make a pot of quinoa, I usually use a ratio of two parts water to every one part quinoa. For example, I add one cup of cold water to ½ cup quinoa and cook for about 10-15 minutes. After it is done, keeping the burner at low temperature, I mix in some soymilk (but you can use any type of regular milk or milk alternative if you prefer) to give it an oatmeal-like, moist texture. Then I add in chopped nuts and dried fruits. Sometimes, I'll also add in a little natural sweetener like honey, maple syrup, or agave syrup. When I'm in the mood for a little extra creaminess, I'll add in a little coconut milk as well.
As a side dish, I'd recommend using quinoa like you would use rice. You can either serve it plain or add some seasonings, vegetables, and/or nuts.
Quinoa also makes a great base for cold grain salads. One of my favorites is making quinoa tabouli. To do so, I add some chopped greens (like parsley, mint, and/or scallions) to chilled cooked quinoa. Then I add some extra virgin olive oil, lemon juice, and salt and pepper to taste. Oftentimes, I'll also add other ingredients for variety; for example, adding some chopped nuts and feta cheese is one of my favorite ways to add extra zing to a cold quinoa salad.
Regardless of how you prepare your quinoa, remember to wash it well before cooking it. Raw quinoa is coated with naturally occurring saponins that can impart a soapy taste to your otherwise delicious quinoa if not removed. An easy way to wash the quinoa is to run cold water over quinoa that has been placed in a fine-meshed strainer, gently rubbing the seeds (quinoa is technically a seed, not a grain) together with your hands. To ensure that the saponins have been completely removed, taste a few seeds. If they still have a bitter taste, continue the rinsing process.
For more information on this topic, please see:

• Quinoa
• Warm Quinoa Salad
• Quinoa, Black Bean, Corn Salad

Insight of the Day October 17, 2012

"Find a place inside where there's joy, and the joy will burn out the pain."

Joseph Campbell
1904-1987, Author and Lecturer

UGS and reality loops - an article by Dr Robert Anthony

No matter how much we read or study and practice personal growth we are not immune to limiting beliefs that come up every so often. Our limiting beliefs are our conditioned mind or our UNCONSCIOUS Guidance System moving us in the wrong direction. Remember, anytime you feel any negative emotion you know you are out of the Flow and out of Alignment with what you truly desire in your life 

 

People often ask me how I handle this when it happens to me. My response is the first thing I do is acknowledge that it is happening. I find that if I try to fight it or deny it, I give it more power. So I just say to myself, "That's interesting. Why do I feel this way?" And then I feel it. It is important to allow yourself to feel the emotion behind it because that is an emotion you need to deal with in order to release it. If you don't allow yourself to feel it you will bury it. And if you try to bury it alive, like a horror movie, it will arise again and haunt you. It will reoccur and may surface at an inappropriate time which could cause you to feel angry or even break down into tears or have some type of emotional outburst because you didn't feel the emotion originally. 

 

So I take a look at it without judgment. And when I don't fight it, it dissipates, dissolves and evaporates because I don't give it any power. I just allow it to be there, acknowledge it and then let it go. 

 

The next step is I always replace it with a better feeling thought. So after you acknowledge it, feel it, express it and let it go, just reach for the alternative to it. Reach for the opposite of it. 

 

This is the same as experiencing what you don't want, in order to discover what you do want. That belief or emotion is probably one you don't want. And a great way to deal with it is to simply reverse the belief that showed up. For example, you have the belief or emotion that there is not "enough". There is never enough, money, love, food, freedom, etc. (fill in the blank). The opposite of that is there is ALWAYS more than enough, if I am willing to accept it. 

 

So the point here is that when this happens, you acknowledge it, feel it, don't fight it and then just reach for a better feeling thought. That thought is usually the opposite or alternative to it. When you choose that, you have regained control and the new belief creates a new emotion which attracts a new experience. It is as simple as that! 

 

Today will bring you a new awareness, a lesson or a manifestation that you are making progress - IF YOU LOOK FOR IT! No matter how large or small, please record it in your Evidence Journal. It will only take a few moments and will AUTOMATICALLY put you in the Flow. 

 

Truly Caring for Your Success! 

 

Dr. Robert Anthony 

 

P.S. My free audio on reality loops is still up for you, have you listened to it yet? Click here to get it now... http://clicks.aweber.com/y/ct/?l=MliLY&m=JF42EwYhmSwS5D&b=wUQnX.xuKSxOfsSmUPEwNQ

Today's Recipe - Salmon in Citrus Sauce

Today's Recipe
If you don't know what to serve for dinner tonight ...
If you want to add over 100% of the daily value for those hard-to-find omega-3 fatty acids to your Healthiest Way of Eating try this delicious, easy-to-prepare salmon recipe. The tangy sauce is a great complement to the flavor of the salmon and it only takes minutes to prepare. Enjoy!

Salmon in Citrus Sauce
Prep and Cook Time: 15 minutes
Ingredients:

• 1-1/2 lbs salmon filets, skin and bones removed, cut into 4 pieces
• 1/2 medium sized onion, chopped
• 2 medium cloves garlic, chopped
• 2 TBS + 2 tsp fresh lemon juice
• 1-1/2 cups fresh orange juice
• 1 tsp fennel seeds
• 2 TBS minced fresh parsley, or if you have it, green fennel tops
• salt and white pepper to taste

Directions:

1. Preheat broiler and place a stainless steel or cast iron skillet under broiler for about 10 minutes to get it very hot.
2. Chop onions and garlic and let sit for 5 minutes to enhance their hidden health-promoting properties.
3. While skillet is heating, place chopped onion, garlic, fennel seeds, 2 TBS lemon juice, and orange juice in a shallow, wide saucepan and cook on high heat for about 10-15 minutes to reduce to half the volume.
4. Season salmon pieces with 2 tsp lemon juice, salt and pepper and place on hot pan from broiler. Return pan to broiler (approximately 5-7 inches from heat) and broil salmon for about 7 minutes depending on thickness (10 minutes per inch of thickness). Do not turn, as salmon is cooking on both sides at once.
5. Remove salmon from pan, and place on platter. Season citrus sauce with salt and pepper and strain liquid over salmon. Sprinkle with finely chopped parsley.

Serves 4 Printer Friendly Version of Salmon in Citrus Sauce
In-Depth Nutritional Profile for Salmon in Citrus Sauce
Healthy Food Tip
I have read recently that there is a limit to the amount of spinach one should eat weekly. Can you clarify this for me?

In reality, there is actually a limit to how much of any one food a person should eat weekly. I believe in balance and that even too much of a good thing doesn't necessarily make it a better thing.
I assume that the reason cited for the suggestion that you should limit your intake of spinach was because spinach is among a group of foods known to be concentrated in oxalic acid. The greatest concern for oxalic acid intake actually is for individuals with certain relatively rare, kidney-related diseases (such as absorptive hypercalciuria type II, enteric hyperoxaluria, and primary hyperoxaluria). These conditions are not the same as the much more common kidney stone-forming problems that affect about 5% of all U.S. adults and that include formation of oxalate-containing stones; it's not clear that restriction of high-oxalate foods will successfully lower the risk of oxalate-containing kidney stones. Some oxalate-containing foods seem more important than others in contributing to kidney stone risk by increasing the level of oxalates in our urine. Those foods include: rhubarb, beets, nuts, chocolate, tea, wheat bran, and strawberries. If you have already been diagnosed wi th kidney stones, however, and know that these stones are calcium-oxalate stones, you will definitely want to follow your doctor's instructions about safe levels of oxalic acid-containing foods in your Healthiest Way of Eating.
Sometimes people express caution about consuming spinach and other oxalate-containing foods because of the thought that it reduces calcium absorption. In every peer-reviewed research study I've read it seems that the ability of oxalates to lower calcium absorption definitely exists but is relatively small and definitely does not outweigh the ability of oxalate-containing foods to contribute calcium. This relationship seems particularly true in the case of spinach. So while it's true that spinach is a relatively high oxalate food, and equally true that oxalates can bind with calcium and lower its absorption, the research does not seem to support the position that spinach is a poor choice for increasing calcium in a diet.
I cannot say how much spinach is good for a person to consume weekly. It depends upon a person's nutritional needs and overall health goals. If you do not have a concern about oxalates and are not allergic to spinach (it is one of the most commonly allergenic foods), you can probably eat it a few times a week; although without specifically knowing details about your health and nutrient needs I really cannot give you a definitive suggestion. To get the most specific answer to this question I suggest you consult with a healthcare practitioner skilled in nutrition who can provide you with dietary recommendations geared towards your individual health.
For more information on this topic:

• Spinach
• Can you tell me what oxalates are and in which foods they can be found?

Insight of the Day October 16, 2012

"Ordinary people believe only in the possible. Extraordinary people visualize not what is possible or probable, but rather what is impossible. And by visualizing the impossible, they begin to see it as possible."

Cherie Carter-Scott
Author

Insight of the Day October 15, 2012

"When was the last time you did something for the first time?"


Bob Proctor

Mexican Cheese Salad - Healthy Food Tip and Recipe

Today's Recipe
If you don't know what to serve for dinner tonight ...
In this easy addition to your Healthiest Way of Eating enjoy the health-promoting anthocyanins found in black beans, which not only give them their beautiful dark coloration but provide you with protection against free radical activity.
Mexican Cheese Salad
Prep and Cook Time: 10 minutes
Ingredients:

• 1 head romaine lettuce
• 1 15-oz can black or pinto beans (BPA-free), rinsed and drained
• 1 medium avocado, cubed
• 1 medium tomato, diced
• 2 oz low-fat cheddar cheese, grated
• salsa, to taste
• juice from lime wedges, to taste

Directions:

1. Chop lettuce and place on salad plate. Sprinkle beans, avocado, and tomato over lettuce.
2. Top with cheddar cheese, your favorite salsa, and the juice of lime wedges.

Serves 2 Printer Friendly Version of Mexican Cheese Salad
In-Depth Nutritional Profile for Mexican Cheese Salad
Healthy Food Tip
I have heard that most of the soy products now on the market are far removed from the whole soybean from which they are made. How does this affect their nutritional value?

I have some concern involving the increasing number of soybean "piece parts" found in the marketplace. An ever-increasing number of processed foods contain soy components that have been extracted from whole soybeans and altered for manufacturing purposes. Anyone regularly eating a variety of processed foods is very like to be consuming these soybean "piece parts" that bear little resemblance to naturally occurring, whole soybeans. Included in this list of "piece parts" are isolated soy protein, soy protein concentrate, textured soy protein (sometimes called textured vegetable protein or TVP), soy flakes, soy milk powders, and other extracts from the soybean that have little to do with its whole food benefits.
In addition to these unnaturally fabricated soy components, there's been an increasing tendency in the marketplace to devalue soy for any of its unique health benefits, and to treat it instead like nothing more than a meat substitute. This approach leads to the manufacturing of soy products that are less and less comparable to traditionally fermented, whole soy foods in terms of nutrition and health benefits. Parts of the soybean are now found in literally thousands of packaged foods, along with marketing statements about the value of soy. But these isolated parts of the bean do not count as the food itself.
Particularly for individuals who have or suspect adverse reactions to soy foods, it is important to look over the ingredient list on any processed food product to determine if it contains soy components, especially soy proteins.

8 Ways to Prevent Skin Cancer

Skin cancer is the most common cancer in the United States, but in many cases you can prevent it. Practice these strategies to stop skin cancer before it starts.

By Krisha McCoy, MS Medically reviewed by Christine Wilmsen Craig, MD

http://bcove.me/lbtb0o5z
 
Skin cancer is the most common type of cancer, with more than one million cases diagnosed each year. "Skin cancer risk is partially predetermined through genetics and partially elevated by excess sun exposure and sun damage in early childhood through adulthood," says Nancy Silverberg, MD, director of pediatric and adolescent dermatology at St. Luke's Roosevelt Hospital Center in New York, N.Y.

Although you can’t control your genes, you can control the amount of UV light your skin is exposed to. "The No. 1 instigator of skin cancer in the United States is UV light, or exposure to the sun," says Gregory Papadeas, DO, a board-certified dermatologist in the greater Denver area and past president of the Colorado Dermatological Society. In addition to sun exposure, be aware that you can be exposed to harmful UV light in tanning beds, too.

There are a number of ways you can protect yourself from developing skin cancer:

Start sun protection early.

If you have children, teach them about the importance of avoiding too much sun exposure and other forms of UV light at a young age. Dr. Papadeas says that we get the majority of our lifetime sun exposure before the age of 18.

To read further click here.....

Will Smith Arressted???

Will Smith is apparently more bad than we thought, or than he wants us to think. Admit it, hes tried very hard to uphold his squeaky clean image. Will is allegedly hiding secret arrest shame.

Totally Afraid of Spiders!!!! Had to share as Halloween is a couple of weeks away!

Southwestern Salmon & Black Beans

Today's Recipe
If you don't know what to serve for dinner tonight ...
Add this amazing flavor blend that combines the sweetness of the salmon, richness of black beans, and the zestiness of the topping to your Healthiest Way of Eating and enjoy!

Southwestern Salmon & Black Beans
Prep and Cook Time: 30 minutes
Ingredients:

• 1-1/2 lb salmon cut into 4 pieces, skin and bones removed
• 1 small sized onion, minced
• 1 small sized red bell pepper, diced 1/4 inch
• 4 medium cloves garlic pressed
• 1 TBS + 1/2 cup chicken or vegetable broth
• 2 cups or 15 oz can black beans (BPA free), drained
• 1-1/2; TBS red chili powder
• about 2 cups shredded romaine lettuce, outer leaves discarded
• 1 medium avocado, cut into cubes
• 
  
• Sauce:
• 2 TBS fresh chopped cilantro
• 1 TBS fresh chopped mint
• 1 TBS fresh chopped basil
• 3 TBS fresh lemon juice
• 3 TBS olive oil
• 1 TBS chopped pumpkin seeds
• salt and pepper to taste

Directions:

1. Season salmon with a little salt and pepper. Set aside while you chop and sauté vegetables.
2. Mince onions and press garlic and let sit for at least 5 minutes to enhance their hidden health benefits.
3. Heat 1 TBS broth in a 10-12 inch stainless steel skillet. When broth begins to steam add onion, bell pepper and garlic and Healthy Sauté on medium heat for about 5 minutes stirring frequently.
4. Add 1/2 cup broth, drained beans, and red chili powder. Cook for another 10 minutes. Season with salt and pepper to taste.
5. While beans are cooking, preheat broiler. Place a stainless steel or cast iron skillet large enough for salmon under the heat to get hot. This takes about 10 minutes.
6. In a bowl mix together cilantro, mint, basil, lemon juice, olive oil, pumpkin seeds, salt and pepper.
7. Place salmon in the hot pan and return to broiler about 5 inches from the heat source for best results. Broil salmon for about 7 minutes for medium doneness. This is our Quick Broil cooking method. Serve salmon, beans, lettuce and avocado together on a plate. Top salmon and lettuce with cilantro topping.

Serves 4 Printer Friendly Version of Southwestern Salmon & Black Beans
In-Depth Nutritional Profile for Southwestern Salmon & Black Beans
Healthy Food Tip

I have an overabundance of spinach from my garden and was wondering whether I could freeze it for later use?

Yes, you can definitely freeze your spinach for later use! There are three steps I would recommend in the freezing process.
First, I recommend that you clean your spinach well. Wash off the grit and remove any unhealthy leaves or sections of leaves.
Second, I suggest that you blanch the spinach for two minutes, no more or no less. What I mean by blanching is simply placing your cleaned spinach leaves in a covered steamer basket on top of a saucepan that contains boiling water. If you blanch your spinach for only a minute, you won't succeed in deactivating the enzymes in the spinach. Deactivation of these enzymes is helpful to prevent further ripening of the spinach in your freezer. Color changes, taste changes, and nutrient loss can still take place in your frozen spinach unless these enzymes are first deactivated. If you blanch your spinach for more than two minutes, you will not only deactivate the enzymes but also cause a significant amount of unnecessary nutrient loss.
Third, I recommend that you chill the spinach in ice water immediately after blanching in order to stop the cooking process. After that, thoroughly drain the cooled spinach leaves. Only after completing this last step should you go ahead and place the spinach leaves in freezer bags or other containers for storage in your freezer.
The above three steps should provide you with a supply of homegrown, frozen spinach that can last you all the way up until your next year's harvest!
For more information on this subject, please see:

• Spinach