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15-Minute Turkey Chef's Salad - Healthy Food Tip and Recipe

healthy food tip and recipe
June 26, 2013

Today's Recipe

If you don't know what to serve for dinner tonight ...

Add this great tasting Mediterranean-style salad to your Healthiest Way of Eating. It only takes 15 minutes to prepare, and you will enjoy a rich concentration of health-promoting nutrients.

15-Minute Turkey Chef's Salad

Prep and Cook Time: 15 minutes

Ingredients:

• 1 1/2 lb mixed salad greens
• 1 cup fresh basil leaves torn into pieces
• 3/4 lb sliced turkey breast
• 1 small jar of prepared roasted peppers (about 7 oz)
• 4 oz Kalamata olives
• 1 1/2 basket cherry tomatoes, cut in half
• 1 medium avocado, cut into cubes
• *optional 4 oz goat cheese
• 
  
• Dressing
• 2 TBS balsamic vinegar
• 2 TBS extra virgin olive oil
• Salt and cracked black pepper to taste

Directions:

1. Rinse and dry salad greens. Drying is best done in a salad spinner.
2. Divide the greens and rest of ingredients equally on 4 plates.
3. Top with goat cheese, if desired.
4. Whisk together vinegar, oil, salt, and pepper and drizzle on top of salad.

Serves 4 Printer Friendly Version of 15-Minute Turkey Chef's Salad
In-Depth Nutritional Profile for 15-Minute Turkey Chef's Salad
Healthy Food Tip

Are the outside leaves of romaine lettuce better for you than the hearts?

No, the outside leaves of romaine lettuce are not significantly better for you than the hearts. There are many varieties of romaine lettuce found in the marketplace. Some of these varieties are selected for their special ability to produce a true "heart" with a core group of younger leaves. Other varieties are selected for their more uniform development of a lettuce head. All varieties of romaine lettuce are healthy and nourishing. I greatly encourage purchase of organic lettuce, however, in order to avoid unwanted pesticide residues in the lettuce and to optimize the nutrient content. It's worth pointing out that the romaine hearts are usually more durable, will last longer in your refrigerator and stay fresh for a longer period of time than the outer leaves.
One difference that you can often notice between the outer leaves of romaine lettuce and the hearts is their shade of green. Since the outer leaves have more exposure to sunlight, they will develop more chlorophyll than the hearts, and you will see this additional chlorophyll reflected in a richer shade of green. (The hearts still contain plenty of chlorophyll—just less than the outer leaves.) Chlorophyll is a pigment with definite health-supportive properties, although I have yet to see any research that suggests the amount of chlorophyll found in the outer leaves of romaine lettuce is more health-supportive than the amount found in the hearts.
For more information on this topic see:

• Romaine lettuce

Insight for the Day June 26, 2013 - Quote by Nelson Mandela

"Action without vision is only passing time, vision without action is merely day dreaming, but vision with action can change the world."

Nelson Mandela
Former President of South Africa

Seafood Gazpacho - Healthy Food Tip and Recipe

Today's Recipe

If you don't know what to serve for dinner tonight ...

While traditional gazpacho is not made with seafood, this unique variation makes this version more nutritious and satisfying and a great addition to your Healthiest Way of Eating. Enjoy the extra boost of those hard-to-find omega-3 fatty acids that come from both the shrimp and scallops.

Seafood Gazpacho

Prep and Cook Time: 25 minutes

Ingredients:

• 1/2 lb bay scallops, rinsed and patted dry
• 1/4 cup fresh lemon juice
• 2/3 cup diced cucumber
• 1 medium yellow bell pepper, diced into 1/4-inch pieces
• 1 medium tomato, chopped, seeds and excess pulp removed
• 1/2 medium onion, finely minced
• 3 medium cloves garlic, pressed
• 4 oz can diced green chili
• 3 TBS chopped fresh cilantro
• 2 TBS extra virgin olive oil
• 1/4 lb small cooked shrimp, rinsed and patted dry
• 3 cups tomato juice
• salt and cracked black pepper to taste

Directions:

1. Rinse and dry scallops. Put into lemon juice.
2. Mince onion and press garlic and let sit for 5 minutes to bring out their health-promoting properties
3. Prepare rest of ingredients and mix in a bowl with onion and garlic
4. Add scallops and lemon juice at end. Letting the scallops sit in the lemon juice while preparing rest of ingredients allows them to marinate. If you can prepare this soup ahead of time and place in refrigerator for an hour or more, the taste improves.

Serves 4 Printer Friendly Version of Seafood Gazpacho
In-Depth Nutritional Profile for Seafood Gazpacho
Healthy Food Tip

The Latest News About Bell Peppers

A wonderful combination of tangy taste and crunchy texture, sweet bell peppers are the Christmas ornaments of the vegetable world with their beautifully shaped glossy exterior that comes in a wide array of vivid colors ranging from green, red, yellow, orange, purple, brown to black. Despite their varied palette, all are the same plant, known scientifically as Capsicum annuum. They are members of the nightshade family, which also includes potatoes, tomatoes and eggplant. Sweet peppers are plump, bell-shaped vegetables featuring either three or four lobes. Green and purple peppers have a slightly bitter flavor, while the red, orange and yellows are sweeter and almost fruity. Paprika can be prepared from red bell peppers (as well as from chili peppers). Bell peppers are not 'hot'. The primary substance that controls "hotness" in peppers is called capsaicin, and it's found in very small amounts in bell peppers. Although peppers are available throughout the year, they are most abundant and tasty during the summer and early fall months.

What's New and Beneficial About Bell Peppers

• Bell pepper is not only an excellent source of carotenoids, but also a source of over 30 different members of the carotenoid nutrient family. A recent study from Spain took a close look vitamin C, vitamin E, and six of these carotenoids (alpha-carotene, beta-carotene, lycopene, lutein, cryptoxanthin and zeaxanthin) in all commonly eaten foods and found that only two vegetables contained at least two-thirds of all the listed nutrients. One of these foods was tomato, and the other was sweet bell pepper! Bell pepper alone provided 12% of the total zeaxanthin found in the participants' diets. (Bell pepper also provided 7% of the participants' total vitamin C intake.)
• If you want to maximize the availability of vitamin C and carotenoids from bell pepper, allow this amazing vegetable to ripen. Recent studies have shown that the vitamin C content and the carotenoid content of bell pepper both increase with ripening. When the vitamin C and carotenoid content of bell peppers increases, so does their total antioxidant capacity, which can be a source of great health benefits. Growers can allow bell peppers to ripen on the plant prior to harvest (which means that you will be able to purchase them in the grocery store in a ripened state). Or, if harvested early in the ripening stage, bell peppers can still be allowed to ripen post-harvest and after you've purchased them and brought them home from the market. In one recent study, the vitamin C in not-fully-ripe bell peppers continued to increase during home storage over a period of about 10 days. It can, though, be difficult to tell whether a bell pepper is optimally ripe. Most--but not all--gr een bell peppers will turn red in color over time, but they may be optimally ripe before shifting over from green to red. A good rule of thumb is to judge less by their basic color and more by their color quality as well as overall texture and feel. Whether green, red, yellow, or orange, optimally ripe bell peppers will have deep, vivid colors, feel heavy for their size, and be firm enough to yield only slightly to pressure.
• Higher heat cooking can damage some of the delicate phytonutrients in bell peppers. In one recent study from Turkey, the effects of grilling on sweet green bell peppers were studied with respect to one particular phytonutrient - the flavonoid called luteolin. Prior to grilling, the bell peppers were found to contain about 46 milligrams/kilogram of this important antioxidant and anti-inflammatory flavonoid. After grilling for 7-8 minutes at a temperature of 150C (302F), about 40% of the luteolin was found to be destroyed. This loss of luteolin from hi gher heat cooking is one of the reasons we like cooking methods for bell peppers that use lower heat for a very short period of time.
• Although we tend to think about cruciferous vegetables like broccoli or allium vegetables like onions and garlic as vegetables that are richest in sulfur-containing compounds, bell peppers can also be valuable sources of health-supportive sulfur compounds. Several recent studies have taken a close look at the presence of enzymes in bell peppers called cysteine S-conjugate beta-lyases and their role in a sulfur-containing metabolic pathway called the thiomethyl shunt. These enzymes and this pathway may be involved in some of the anti-cancer benefits that bell pepper has shown in some animal and lab studies. They may serve as the basis for some of the anti-cancer benefits shown by green, yellow, red and orange vegetable intake in recent studies, including a recent study on risk reduction for gastric cancer and esophageal cancer.

WHFoods Recommendations for Bell Peppers

Of all of the cooking methods we tried when cooking bell peppers, our favorite is Healthy Sauté. We think that it provides the greatest flavor and is also a method that allows for concentrated nutrient retention.
To Healthy Sauté bell peppers, heat 3 TBS of broth (vegetable or chicken) or water in a stainless steel skillet. Once bubbles begin to form add sliced red bell peppers, cover, and Healthy Sauté for 3 minutes on medium heat. After 3 minutes add 2 TBS broth, then cook uncovered on low heat for another 4 minutes, stirring constantly. Transfer to a bowl and toss with our Mediterranean Dressing. (See our Healthy Sautéed Red Bell Peppers recipe for details on how to prepare this dish.)

Health Benefits of Eating Bell Peppers

Bell Peppers provide numerous health benefits including:

• Anti-oxidant support
• Potential anti-cancer benefits

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

Nutritional Profile of Bell Peppers

Bell peppers are an outstanding source of antioxidant and anti-inflammatory phytonutrients. These phytonutrients include flavonoids (luteolin, quercetin, hesperidin) and hydroxycinnamic acids (especially ferulic and cinnamic acids). But the hallmark phytonutrient group found in bell peppers is the carotenoid family, with more than 30 different carotenoids being provided by this vegetable. Included in bell pepper carotenoids are alpha-carotene, beta-carotene, cryptoxanthin, lutein, and zeaxanthin. One cup of raw, chopped red peppers provides over 100% of the DV for immune-supportive vitamin C and vitamin A. Red peppers are also an excellent source of nerve-supportive vitamin B6. Green peppers are a very good source of heart-healthy fiber, folate, and vitamin K as well as the enzyme-supportive molybdenum and manganese.
For more on this nutrient-rich vegetable, including references related to this Latest News, see our write-up on bell peppers.

Insight for the Day June 25th, 2013

"Here's a toast to someone who's truly a best friend - a person who goes around telling good things behind your back."

Elmer Pasta
Author of Complete Book of Roasts, Boasts, & Toasts

I am sharing this article with you - Barbara Hannah Grufferman - Life After 50: Why We Love Kale

Hi, jasminerose55.

Barbara Hannah Grufferman wrote a new post Life After 50: Why We Love Kale

Barbara Hannah Grufferman   06/24/13 I love kale. I eat it, drink it, and write about it whenever I can. Kale articles can stop me in my tracks, especially those with recipes (most of which I've tried). Not only is it a...

To comment on this post, follow the link below: http://www.huffingtonpost.com/barbara-hannah-grufferman/kale-health-benefits-life-after-50-why-we-love_b_3466030.html?utm_source=Alert-blogger&utm_medium=email&utm_campaign=Email%2BNotifications

Insight for the Day 6/24/13 - Quote by Mary Ann Evans

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

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

Best Sleep Foods - Worst Sleep Foods

Linda's Mantra

Mantra: Where there’s a will there’s a way.

WILDCRAFT VITA: 40+ Things to do with Dandelions

WILDCRAFT VITA: 40+ Things to do with Dandelions: I haven't posted for a few days as this post has taken a while to finish.  The mild weather has been replaced by alternate freezing ...

15-Minute Sauteed Fennel Salmon - Healthy Food Tip and Recipe

Today's Recipe
If you don't know what to serve for dinner tonight ...
This is a great way to enjoy fennel. The flavor of the fennel wonderfully complements the rich taste of salmon for a complete meal that takes only 15 minutes to prepare!

15-Minute Sautéed Fennel Salmon
Prep and Cook Time: 15 minutes
Ingredients:

• 1-1/2 lbs salmon fillet, cut into 8 pieces, skin and bones removed
• 1 TBS + 1/4 cup chicken or vegetable broth
• 1 large fennel bulb sliced thin, save 1 TBS chopped green tops to use for garnish
• 2 TBS fresh squeezed lemon juice
• salt and white pepper to taste

Directions:

1. Season salmon with a little salt and white pepper. Set aside.
2. Heat 1 TBS broth in 10-12 inch stainless steel skillet. Healthy Sauté fennel bulb in broth over medium heat for 1 minute stirring constantly.
3. Add 1/4 cup broth, lemon juice, pinch salt and pepper, and place salmon on top.
4. Reduce heat to low and cover. Cook for about 5 minutes. Do not overcook fennel, or it will lose its flavor. Sprinkle with chopped green fennel tops. Adjust seasoning to taste and serve.

Serves 4 Serving Suggestions: Serve with

• Pureed Sweet Peas

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In-Depth Nutritional Profile for 15-Minute Sautéed Fennel Salmon
Healthy Food Tip

Are multivitamins good insurance?

If you frequently eat "empty" or "junk" foods, skip breakfast, eat sugary snacks, or drink a lot of soft drinks or coffee, you may find that taking a multivitamin can help you bridge the gap between your usual diet and a diet that is optimal for your health.
However, there are many nutritional needs that cannot be addressed by popping a pill. Some of these needs include:

• A complete set of food nutrients. Even dietary supplements consisting only of food extracts cannot duplicate the composition of a whole, natural food.
• The exact balance of nutrients contained in a whole, natural food. Foods continuously shift their nutrient composition in relationship to sunlight, rainfall, and soil conditions. Supplements cannot do that.
• The satisfaction and pleasure of eating. That satisfaction impacts your digestion and nutrient absorption.

You may choose to take a multivitamin for extra "nutritional insurance," but remember that no pill can supplant your need for healthful whole foods. The World's Healthiest Foods provide the full natural spectrum of nutrients in the appropriate balance for your body's ability to use them effectively to promote health.
Another reason that supplements shouldn't supplant eating whole foods is that there are many important nutrients in foods that have yet to be identified. As such, it's impossible to get these in pill form. Yet, you can enjoy them from natural foods since they are replete with all the health-promoting compounds that will ever be discovered!

Friday story by Sandra Abell - an article I want to share with you

Being Present

I have lots of things going in my life, and at times they become a jumble and I have trouble sorting them out in my mind. The result is that I often end up feeling overwhelmed and not knowing which to tackle first. When this happens I realize that I’m so into my head and out of my body that I’m not at all in touch with the ‘now’.

So, this month I’m reflecting on what I call “being present”. ‘Being present’ means that I focus on what I’m doing/feeling right now. Not on what I did yesterday or will do tomorrow, but right now. Amazingly, when I do this for at least 10 minutes, it clears my brain, relaxes my body and I’m once again able to concentrate.

There is something very calming and peaceful about being ‘in the now’. Stopping everything and becoming aware of what my body is doing. Is my breathing deep or shallow, where are my muscles tense, am I warm or cold, etc.?

 When I am ‘present’ I also notice what’s happening outside my body. The way the blossoms blowing off the trees look like snowflakes, how the sun feels as it warms my face, the texture of soft, squishy grass under my feet.


Many years ago when my children were toddlers they taught me the beauty of ‘being present’. Small children are always in the present. They don’t worry about what they have done or will do. They live in the moment.

If you’ve ever walked with a toddler you know that everything is fascinating. They see the beautiful leaf, the caterpillar crossing the sidewalk, and the lovely rocks in the driveway. Taking a walk with my small children was an adventure. They taught me to slow down and take time to notice the present, instead of focusing on moving ahead to our destination. For them, the process was the destination.

Now, when I feel overwhelmed and scattered I remind myself to stop, and just ‘be present’. It makes all the difference.

Sandra Abell
Sandy is the author of Self-Esteem: An Inside Job and Moving Up To Management: Leadership and Management Skills for New Supervisors. She is an educator, speaker and a Licensed Professional Counselor. She specializes in working with executives, business owners, professionals, entrepreneurs and people in transition. Sandy publishes a free monthly newsletter entitled Focusing On Your Success. Please visit Sandy on her website at www.insidejobscoach.com.

American Medical Association votes to recognize obesity as a disease

In order to fight what it described as an "obesity epidemic," the American Medical Association voted on Tuesday to recognize obesity as a disease and recommended a number of measures to fight it.

The association voted on the measure at its annual meeting in Chicago. The AMA noted that obesity rates in the United States have "doubled among adults in the last twenty years and tripled among children in a single generation" and that the World Health Organization, the U.S. Food and Drug Administration and Internal Revenue Service already recognize the condition as a disease.

According to "F as in Fat: How Obesity Threatens America's Future 2012," a study released by the Robert Wood Johnson Foundation in September last year, adult obesity rates in 2011 exceeded 30 percent in 12 U.S. states. The study projected that "if rates continue to increase at the current pace, adult obesity rates could exceed 60 percent in 13 states, and all states could have rates above 44 percent by 2030."

Obesity is associated with a variety of diseases, including type 2 diabetes, cardiovascular disease and some cancers. Rising obesity is expected to increase America's already high health care costs.

The AMA's recommendations accompanying the vote included urging physicians and insurance companies to "recognize obesity as a complex disorder," encouraging national efforts to educate the public "about the health risks of being overweight and obese."

The AMA also recommended the creation "National Obesity Awareness Month" to highlight the benefits of exercise and to warn of the risks of obesity.

Read more: http://www.foxnews.com/health/2013/06/19/american-medical-association-votes-to-recognize-obesity-as-disease/#ixzz2Wmpsbr7S

15-Minute Healthy Sauteed Asparagus and Tofu - Healthy Food Tip and Recipe

Today's Recipe
If you don't know what to serve for dinner tonight ...
Add this quick-and-easy non-meat meal to your Healthiest Way of Eating this week. Prepared by using our Healthy Sauté cooking method it has great flavor with a minimal number of ingredients and is prepared without the use of heated oils. Enjoy!

15-Minute Healthy Sautéed Asparagus and Tofu
Prep and Cook Time: 20 minutes
Ingredients:

• 1 medium onion, cut in half and sliced medium thick
• 4 medium cloves garlic, chopped
• 1 TBS vegetable broth
• 2 TBS minced fresh ginger
• 3 cups thin asparagus, cut in 2-inch lengths
• 1 medium red bell pepper, thin julienne in 1-inch lengths
• 4 oz extra firm tofu, cut in 1/2-inch cubes
• 1 TBS soy sauce
• 2 TBS rice vinegar
• 1 tsp toasted sesame seeds
• salt and white pepper to taste

Directions:

1. Slice onions and chop garlic and let both sit for at least 5 minutes to bring out their hidden health benefits.
2. Heat 1 TBS broth in a 10-12 inch stainless steel skillet. Healthy Sauté onion in broth over medium high heat for about 2 minutes, stirring constantly.
3. Add garlic, ginger, asparagus, and peppers and continue to healthy sauté for another 1 minute, stirring constantly.
4. Add tofu, soy sauce, and vinegar. Turn heat to low and cover for about 2 minutes, or until vegetables are tender, yet still crisp.
5. Season with salt and pepper and sprinkle with sesame seeds.

Serves 4 Printer Friendly Version of 15-Minute Healthy Sautéed Asparagus and Tofu
In-Depth Nutritional Profile for 15-Minute Healthy Sautéed Asparagus and Tofu
Healthy Food Tip

Are the different colored bell peppers different plants?

From a scientific standpoint, bell peppers all come from the same genus and species of plant, called Capsicum annuum. Some of the color differences in bell peppers originate in the cultivars used to grow them. (Cultivars are special varieties of a plant that growers select for desired characteristics. They still come from a single seed source, however—in this case, Capsicum annuum.)
Most of the differences in bell pepper color stem from time of harvest and degree of ripening. Green peppers are bell peppers that have been harvested before being allowed to fully ripen. While green bell peppers usually turn yellow-orange and then red this is not always the case. Red, orange, and yellow bell peppers are always more ripe than green ones and therefore require more time in the ground before they can be harvested; that's why they are more expensive. Bottom line: all of the bell peppers originate from the same species of plant, and they achieve their different colors naturally, not by any artificial means.
It's interesting to note that in addition to their unique colors, each differently hued bell pepper has a unique array of nutritional benefits. Green peppers feature an abundance of chlorophyll. Yellow peppers have more of the lutein and zeaxanthin carotenoids. Orange peppers have more alpha-, beta-, and gamma-carotene. Red peppers have more lycopene and astaxanthin, two other important carotenoids.
For more information on this topic, please see:

• Bell peppers

Insight of the Day 6/20/13 - Quote by Orison Swett Marden

"All who have accomplished great things have had a great aim and have fixed their gaze on a goal that is high - one that sometimes seems impossible."

Orison Swett Marden
1850-1924, Author

Napa Cabbage Salad - Healthy Food Tip and Recipe

Today's Recipe If you don't know what to serve for dinner tonight ...
This healthy cabbage side salad adds a wonderful Asian flavor to your Healthiest Way of Eating. Enjoy!

Napa Cabbage Salad
Prep and Cook Time: 15 minutes
Ingredients:

• 4 cups finely chopped Napa cabbage
• 1/2 cup chopped scallion
• 1 medium tomato, seeds and excess pulp removed
• Optional: 1/4 cup soaked hijiki seaweed or organic arame; 1 cup chopped cooked chicken breast
• Dressing
• 1 tsp grated fresh ginger
• 2 medium cloves garlic, pressed
• 1 TBS rice vinegar or lemon juice
• 1 tsp honey
• 2 TBS soy sauce
• 1/4 tsp dry mustard
• 1 TBS extra virgin olive oil
• salt and white pepper to taste

Directions:

1. If you opt to include the seaweed, rinse and soak hijiki or organic arame in 1 cup warm water until softened, about 10 minutes. Drain and squeeze out excess water when ready.
2. While hijiki or arame is soaking, chop cabbage, scallion and place in a bowl. Cut tomato in half and squeeze out seeds, cut out pulp, and slice in thin strips.
3. Whisk together dressing ingredients and toss with cabbage, tomato, and scallion (and hijiki or arame and/or chopped chicken if so desired). Sprinkle with sesame seeds.

Serves 4 If you're concerned about the safety of sea vegetables, read this article Printer Friendly Version of Napa Cabbage Salad
In-Depth Nutritional Profile for Napa Cabbage Salad
Healthy Food Tip

Are restaurants and bars required to wash lemons and limes before using them in food and beverage for garnish and cooking?

I am going to answer this question from the perspective of regulations in the U.S., as that is what we are most familiar with. If you are asking this question from the perspective of regulations in another country I would suggest contacting the department of government that deals with food regulation.
Sanitation in retail establishments like restaurants and bars can be regulated at a wide variety of levels. All state governments, for example, have state-specific food handling codes, even though the federal food code is typically used as a template. These state codes apply to commercial establishments throughout the state. Local governments, both municipalities and counties, also establish regulations.
The U.S. Food and Drug Administration publishes something called the "Food Code," which sets out rules that allow for various government agencies to regulate food service entities, such as grocery stores, restaurants and nursing homes.
According to rule 3-302.15 from the 2005 version of the Food Code: "raw fruit and vegetables shall be thoroughly washed in water to remove soil and other contaminants before being cut, combined with other ingredients, cooked, served, or offered for human consumption in READY-TO-EAT form." Therefore, according to the Food Code, lemons and limes used for garnish and cooking would need to be washed beforehand. For more on the 2005 Food Code including any updates that may occur in this area, please see the following website: http://www.cfsan.fda.gov/~dms/foodcode.html
For more information on this topic, see:

• Lemon and Limes

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If you have any questions about today's Healthy Food Tip Ask George Your Question

What's New on the Home Page This Week

Breakthrough News

The Latest News about Summer Squash

George's Q&A

What are rejuvenating foods for summer? How to Order The World's Healthiest Foods, Essential Guide for the Healthiest Way of Eating. See sample pages and find out how to place an order for our new book. The special offer of free shipping is still in effect. We are already getting wonderful feedback which we want to share with you, so we're posting it on the bottom of our home page. Enjoy the book and let us know how you like it.
I have enjoyed your book for the wealth of information you have provided. Thanks! - TE
Visit our homepage at http://whfoods.org

I want to share this recipe with you! - How To Make Natural Ginger Ale

Natural Ginger Ale

 

A naturally fermented old-fashioned ginger ale (also once called Ginger Beer) that contains beneficial probiotics and enzymes.

Author: Wellness Mama

Recipe type: Cultured – Beverage

Ingredients

• A 1-2 inch piece of fresh ginger root, minced. Adjust this to taste. I use 2 inches as I prefer a stronger ginger taste.
• ½ cup of organic sugar or rapadura sugar. if using plain sugar, add 1 tablespoon molasses for flavor and minerals.
• ½ cup fresh lemon or lime juice
• ½ tsp sea salt or himalayan salt
• 8 cups of filtered (chlorine free) water (Here is the water filter we use)
• ½ cup homemade ginger bug (or can use ¼ cup whey for a faster recipe though the flavor won’t be quite as good. Here is a tutorial for how to make whey)

Instructions

1. Make a “wort” for your ginger ale by placing 3 cups of the water, minced ginger root, sugar (and molasses if needed), and salt in a saucepan and bringing to a boil.
2. Simmer the mixture for about five minutes until sugar is dissolved and mixture starts to smell like ginger.
3. Remove from heat and add additional water. This should cool it but if not, allow to cool to room temperature before moving to the next step.
4. Add fresh lemon or lime juice and ginger bug (or whey).
5. Transfer to a 2 quart glass mason jar with a tight fitting (air-tight) lid. Stir well and put lid on.
6. Leave on the counter for 2-3 days until carbonated and transfer to the fridge where it will last indefinitely.
7. Watch this step carefully. Using whey will cause it to ferment more quickly and it will take less time. It should be bubble and should “hiss” like a soda when the lid is removed. This is very temperature dependent and the mixture may need to be burped or stirred during this fermentation time on the counter.
8. As with any traditional fermented drink, it is more of an art than a science as it depends on the strength of your culture, the temperature of your house and the sugar used. The final mixture should smell of ginger and slightly of yeast/fermentation and should be fizzy. Watch carefully that it doesn’t become too carbonated as this will cause too much pressure and may result in an exploding jar!
9. The mixture can be strained and transferred to Grolsch style bottles before putting in the fridge (we like these bottles).
10. Strain before drinking.
11. Enjoy!

Insight for the Day 6/19/2013 - Quote by Ronald Reagan

"My philosophy of life is that if we make up our mind what we are going to make of our lives, then work hard toward that goal, we never lose - somehow we win out."

Ronald Reagan
1911-2004, 40th President of the United States

Blair Singer on Wins and Mistakes

Empower Fitness Network Day 26 By Gary Rabatin ( The Blogging Champ )

Insight of the Day 6/18/13

"Consistently focus upon your great life story and visualize with emotion those things you want to manifest."

Natalie Ledwell
Author and Speaker

CMI Daily Spot Prices 6/17/13

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Spot Prices as of close of trading in New York Monday, June 17, 2013 Updated 6/17/2013 Today Change Week Ago Month Ago Year Ago GOLD $1,384.10 -$4.85 $1,387.25 $1,367.30 $1,627.70 SILVER $21.86 -$0.20 $22.00 $22.45 $28.76 PLATINUM $1,437.90 -$13.10 $1,509.50 $1,471.60 $1,491.40 PALLADIUM $732.60 +$0.00 $758.90 $743.60 $632.50 GOLD/SILVER RATIO 63.31

CMI Gold & Silver President, Bill Haynes, is featured on the Weekly Metals Wrap Up online radio program with King World News. Tune in each week for insight and commentary on the metals market. Listen the Latest Broadcast Broadcast Archives Grant Williams Part 1: Why are equity markets rising in the face of falling fundamentals? Massive tax increase coming Bernanke: Pedal to the metal Singaporeans line up to buy gold HR 684: a disaster for gold/silver investors

Economics in One Lesson by: Henry Hazlitt Originally published in 1946 and republished in 1986, this is another Hazlitt classic text that has helped millions of Americans understand basic economics and the free market. Despite the title, this is not a boring read. Read our review Buy the book

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Positive Inspirational Quotes ( PIQ)

Insight for the Day 6/17/13

"If there were no limitations or consequences, what would your perfect average day look like?"

Bob Proctor
Author and Speaker

Motivational Quotations

We are what we repeatedly do. Excellence, therefore, is not an act but a habit.
Aristotle

Take calculated risks.
That is quite different from being rash.
George S. Patton

Storms make oaks take roots.
Proverb

Seaweed Rice - Healthy Food Tip and Recipe

healthy food tip and recipe Today's Recipe If you don't know what to serve for dinner tonight ... While seaweed, or sea vegetables, is becoming more familiar to us in the west, many people still want to know how to incorporate it into their meals. This recipe is a great way to enjoy more of these nutrient-rich foods. Seaweed Rice Prep and Cook Time: 35 minutes Ingredients: 2 medium pieces wakame, (2 TBS soaked and chopped)* 2 TBS chopped dulse seaweed 2-1/4 cups warm water 1/2 medium onion, minced 2 large cloves garlic, chopped 1 cup long grain brown rice salt and white pepper to taste *For more on Sea vegetables. Directions: Chop garlic and mince onion and let them sit for 5-10 minutes to enhance their health-promoting benefits. Rinse wakame, and soak in the warm water. After 5 minutes, squeeze out the water from the wakame and chop it. Save water. While wakame is soaking, chop the dulse. Heat 1 TBS of seaweed soaking water in a medium saucepan. Healthy Sauté chopped onion over medium heat for 2 minutes, stirring frequently. Stir in garlic, rice, chopped wakame, dulse, and the water in which the wakame was soaked. Bring water to a boil on high heat. As soon as it begins to boil, reduce heat to low and cover. Cook for about 35 minutes. Season with salt and white pepper to taste. Serves 4 as side dish Printer Friendly Version of Seaweed Rice In-Depth Nutritional Profile for Seaweed Rice Healthy Food Tip Are minerals heat sensitive and lost in cooking? Minerals can be lost during cooking, although they are not as heat-sensitive as phytonutrients and many vitamins. As discussed throughout my book and the World's Healthiest Foods website (www.whfoods.org), research studies have found a reduction of many minerals—including magnesium, manganese, calcium, copper, and others—from cooking. While these losses can be relatively small for brief cooking of some green leafy vegetables like spinach, they can become much larger if cooking times are extended. This is yet another reason that we suggest short cooking times, notably when cooking vegetables, in order to retain as many minerals (as well as other nutrients) as possible.

Life After 50: 5 Reasons You Will Want to Do This... Every Day - an article for you to read!

Barbara Hannah Grufferman wrote a new post Life After 50: 5 Reasons You Will Want to Do This... Every Day

Barbara Hannah Grufferman   06/15/13 Not everything in life is a "given." We can never say with complete certainty that we'll be in the same job, relationship, home, or state of health, as we are right now. Life is fraught with change...

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Spicy Vegetable Tart - Healthy Food Tip and Recipe

Today's Recipe
If you don't know what to serve for dinner tonight ...
Enjoy the wealth of nutrients in this unique tart, which is a wonderful treat when you have a little extra time to prepare your meal.
Spicy Vegetable Tart
Prep and Cook Time: Prep time: 35 minutes; Bake time: 25 minutes
Ingredients:

• Crust
• 3/4 cup sunflower seeds
• 3/4 cup walnuts
• 2 TBS sesame seeds
• 2 TBS flax seeds soaked in 1/4 cup water
• 1/8 tsp salt
• Filling
• 4 cups chopped Swiss chard
• 1 TBS chicken or vegetable broth
• 2 cups sliced crimini mushrooms
• 1 small onion, minced
• 3 medium cloves garlic, minced
• 1-1/2 tsp dried Italian herbs
• pinch of red chili flakes
• 1 small tomato, chopped, seeds removed
• 5 oz silken tofu
• 5 egg whites
• 1/8 tsp turmeric
• salt and black pepper to taste

Directions:

1. Preheat oven to 350°F (175°C).
2. Soak flax seeds in 1/4 cup water for 10 minutes.
3. While flax seeds are soaking, grind rest of crust ingredients in food processor. It should be finely ground when done. Add flax seeds and soaking water to crust ingredients and continue to process for another 30 seconds. Press evenly into a 9-inch tart pan making sure you come up to the top edge so crust isn't too thick on the bottom. Bake crust in oven for 15 minutes.
4. While crust is baking, chop onion and garlic and let sit for 5 minutes to bring out their hidden health benefits.
5. Bring lightly salted water to a boil. Cook chopped chard for about 3 minutes in boiling water and drain. This will reduce oxalic acid from chard and make it sweeter.
6. Heat 1 TBS broth in a medium stainless steel skillet. Healthy Sauté minced onion, garlic, and mushrooms in broth for 5 minutes stirring frequently.
7. Add herbs, tomatoes, salt and pepper, and sauté for 2 minutes. Press out excess water from chard and add to rest of vegetables.
8. Remove from heat and spread evenly over crust in tart shell.
9. Blend egg whites, silken tofu, turmeric, and a little salt and pepper in blender. Pour evenly over vegetables and bake for another 25 minutes.
10. With the tip of a knife loosen around edges of crust and remove ring. Cut into wedges and serve.

Serves 6 Printer Friendly Version of Spicy Vegetable Tart
In-Depth Nutritional Profile for Spicy Vegetable Tart
Healthy Food Tip

Are fruits in general, and melons in particular, a problem because of their acidity?

No, for most people fruits are not a problem when it comes to their acid content. There are two ways of thinking about this question of fruit and acidity. As a group, fruits are relatively acidic, and some fruits are highly acidic.
pH is a special scale created to measure how acidic any substance is, and the lower you get on the pH scale, the more acid a substance contains. At the very low end of the scale (in the pH range of 2.0), you'll find the lemons and limes—the most acidic of the World's Healthiest fruits. At the opposite end of the scale (near a pH of 14), you won't find any fruits whatsoever! However, cantaloupes and many melons will fall closer to the center of the range, with a pH of 6.0-6.6 (cantaloupes), or honeydew melons (6.0-6.7).
Other commonly eaten fruits aren't as acidic as lemons or limes, but still fall in the lower part of the pH range. For example, fruits like pears have a pH of 3.5-4.6 and strawberries 3.0-3.9. When we are healthy, our stomach and digestive tract is designed to deal very comfortably with fruits, even though they have relatively low pH values.
A second way of looking at fruits and acidity is to ask whether fruits are acid-forming. Fruits also do quite well in this regard! A new term has been created in the research world to refer to the potential impact of certain foods on the kidneys and uric acid levels. This term is "potential renal acid load" or PRAL. Foods like meats and cheeses and fish have high PRAL values (in the range of about 8-10). Fruits are amongst the lowest of all food groups in terms of PRAL values and have an average value in the negative range of -3.1.
For a comprehensive list of foods and their pH value, please visit the website hosted by the U.S. Food and Drug Administration's Center for Food Safety and Applied Nutrition at: http://bit.ly/ejY944

Pureed Lima Beans with Rosemary Tomato Broth - Healthy Food Tip and Recipe

Today's Recipe
If you don't know what to serve for dinner tonight ...
Enjoy this recipe as a great substitute for mashed potatoes and an great way to include more beans to your Healthiest Way of Eating.

Pureed Lima Beans with Rosemary Tomato Broth
Prep and Cook Time: 20 minutes
Ingredients:

• Tomato Broth
• 3 TBS + 1-1/4 cups low sodium chicken broth
• 1/2 medium onion, chopped
• 4 cloves garlic, coarsely chopped
• 1 TBS tomato paste
• 1/2 tsp finely chopped fresh rosemary (or 1/8 tsp dried rosemary)
• salt and pepper to taste
• Beans
• 2 15 oz cans lima beans, rinsed and drained,
• 1 medium onion, chopped
• 1/4 cup low-sodium chicken or vegetable broth
• 2 medium cloves garlic, pressed
• salt and white pepper to taste

Directions:

1. Chop onions and chop and press garlic and let them sit for 5 minutes to bring out their health-promoting properties.
2. Heat 3 TBS broth and Healthy Sauté 1/2 onion for 3 minutes over medium low heat stirring frequently. Add garlic and continue to sauté for another minute.
3. Add rest of broth and tomato paste. Cook on high heat for about 20 minutes. It should reduce to about half the volume. Strain away the liquid, returning it to the saucepan. (Discard onion and garlic.) Season with rosemary, salt, and pepper.
4. While broth is reducing, Healthy sauté 1 medium onion in a medium-sized sauté pan over medium-low heat for 3 minutes, stirring frequently. Add beans, stock, salt, and pepper.
5. Simmer for another 3-4 minutes. Puree bean mixture with pressed garlic in a blender. Stop blender occasionally to scrape sides with a rubber spatula.
6. Serve beans drizzled with tomato broth.

Serves 4 Printer Friendly Version of Pureed Lima Beans with Rosemary Tomato Broth
In-Depth Nutritional Profile for Pureed Lima Beans with Rosemary Tomato Broth
Healthy Food Tip

Are flaxseeds still nutritious even after they are heated or baked?

While flaxseed oil should not be heated because it can easily oxidize, it seems that heat doesn't have the same effect on whole flaxseeds. Flaxseed oil features a high concentration of alpha-linolenic acid (ALA), and flaxseeds not only contain this omega-3 fatty acid but other important nutrients as well, including vitamins, minerals, fiber, and lignan phytonutrients such as secoisolariciresinol diglucoside (SDG).
Research studies have shown that the healthy omega-3 oils and lignan phytonutrients in flaxseeds are surprisingly heat stable. Not only is it safe to leave whole flaxseeds at room temperature but you can also use them in baking.
Studies testing the amount of omega-3 fat in baked goods indicate no significant breakdown or loss of beneficial fats occurs in baking. For example, in one study, the ALA content of muffins containing 25 grams of flaxseeds was not significantly reduced after baking. Researchers speculate that the omega-3 fats in flaxseed are resistant to heat because they are not isolated but rather are present in a matrix of other compounds that the flaxseeds contain, including the lignan phytonutrients that have antioxidant properties.
It's also worth pointing out that the temperatures used for baking were normal baking temperatures of 350°F (177°C) and higher—not specially lowered temperatures to see if the seeds needed lower heat to keep their ALA intact. Baking times were also normal—falling in the one to two hour range. In one study, the seeds were even exposed to a heat level of 660°F (349°C), apparently without damaging their ALA content.
The lignan phytonutrient SDG has also be found to be stable in its chemical structure when exposed to normal baking conditions. In one study, consumption of SDG-enriched muffins was found to enhance the production of mammalian lignans in women, reflecting their stability and bioavailability. In another study, women who ate raw, ground flaxseed daily for four weeks had similar plasma fatty acid profiles as those who ate milled flaxseed that had been baked in bread. Both groups of women showed a lowering of total cholesterol and "bad" LDL cholesterol, further reflecting that flaxseeds still have benefits when used in baked goods.
In addition to studies that have reviewed the effects of baking on flaxseeds, there are studies that have looked at the impact of other cooking methods. For example, a study found that ALA remained stable in cooked flaxseed-enriched pasta compared to the uncooked pasta.
Based upon this and other research on the subject, it seems that flaxseeds can deliver benefits whether they are consumed raw or incorporated into a baked good product.

References

Cunnane SC, Ganguli S, et al. High alpha-linolenic acid flaxseed (Linum usitatissimum): some nutritional properties in humans. Br J Nutr. 1993 Mar;69(2):443-53.
Cunnane SC, Hamadeh MJ, Liede AC, et al. Nutritional attributes of traditional flaxseed in healthy young adults. Am J Clin Nutr. 1995 Jan;61(1):62-8.
Hallund J, Ravn-Haren G, et al. A lignan complex isolated from flaxseed does not affect plasma lipid concentrations or antioxidant capacity in healthy postmenopausal women. J Nutr. 2006 Jan;136(1):112-6.
Hyvarinen HK, Pihlava JM, et al. Effect of processing and storage on the stability of flaxseed lignan added to bakery products. J Agric Food Chem. 2006 Jan 11;54(1):48-53.
Manthey FA, Lee RE, Hall CA 3rd. Processing and cooking effects on lipid content and stability of alpha-linolenic acid in spaghetti containing ground flaxseed. J Agric Food Chem. 2002 Mar 13;50(6):1668-71.

15-Minute Maui-Style Cod - 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 is a great tasting fish dish that is not only quick and easy but has great taste. The tropical flavor of the sauce will make you feel like you are on Maui!

15-Minute Maui-Style Cod
Prep and Cook Time: 15 minutes
Ingredients:

• 1 1/2 lbs thick cut filets of cod
• 1 TBS fresh lemon juice
• 2TBS chicken or vegetable broth or water
• salt and black pepper to taste
• Salsa
• 1 TBS minced fresh ginger
• 1/2 cup finely minced red bell pepper
• 3/4 cup canned crushed pineapple
• 1 tsp finely minced jalapeno pepper (or to taste)
• 1/2 TBS chopped fresh cilantro
• salt and white pepper to taste

Directions:

1. Mix together all ingredients for salsa and set aside.
2. On stovetop, preheat 10-12 inch stainless steel skillet on medium high heat for 2-3 minutes. Rub 1 TBS fresh lemon juice on cod and season with salt and pepper.
3. Add broth or water to skillet and heat. Cook fish in heated skillet about 1-2 minutes on each side. Time may vary according to thickness of fish. You do not need oil or liquid for this.
4. Remove cod from pan and top with salsa.

Serves 4 Serving Suggestions: Serve with

• Napa Cabbage Salad
• Rice

Printer Friendly Version of 15-Minute Maui-Style Cod
In-Depth Nutritional Profile for 15-Minute Maui-Style Cod
Healthy Food Tip

Are fennel and anise the same thing?

Although they share a similar taste profile—reminiscent of black licorice—fennel and anise are two different plants. The botanical name of anise is Pimpinella anisum while the botanical name of fennel is Foeniculum vulgare. Both anise and fennel belong to the Apiaceae family.
In addition to the fact that they share a similar flavor, what often creates confusion among these two plants/foods is that fennel is often referred to as anise. Since the whole plant (bulb, stalks, fronds) of fennel is consumed while it is usually just the seeds from the anise plant that are eaten, if you see a vegetable-like plant called "anise," chances are that it is actually fennel.
There is one further complication to the anise and fennel story. Historically, several different plants have been referred to as "anise." One version of anise you may also be familiar with is star anise (also called Chinese anise). This form of anise gets its name from the eight-pointed star that forms a pod for its seeds. The seeds from star anise provide a very similar flavor to the Pimpinella plant described above, and they are commonly consumed in China and other parts of Asia where the tree that produces them commonly grows. Star anise has its own scientific name (Illicum verum) and unlike fennel and anise, it is not a part of the Apiaceae family but rather the Illiciaceae family.
For more information on this topic, please see:

• Fennel