Wednesday, May 27, 2015

Mental Cleanse Call Recordings - Chapter 2

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Now we move onto
Chapter 3.

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Vegetarian Thai Red Curry Recipe

This flavorful vegetarian Thai red curry recipe matches sweet potatoes with fresh dandelion greens and asparagus, though you can substitute cauliflower florets, cubed Asian eggplant, squash or carrots. If you’re using cauliflower or eggplant, add them earlier, when the potato is only partially cooked, as they will take longer to cook than asparagus. Classic Thai red curry is flavored with lime leaves and Thai basil. If you find them, use them, but even without them the vegetable curry will still be a knockout.

Makes: 4 servings
Active Time:
Total Time:

Nutrition Profile

Ingredients

  • 1 14-ounce can “lite” coconut milk, divided
  • 2 tablespoons vegetarian Thai red curry paste (see Tip), or to taste
  • 1 pound sweet potatoes, peeled and cut into 11/2-inch cubes
  • 2 cups water
  • 1 bunch asparagus, trimmed and cut into 2-inch lengths
  • 2 fresh cayenne chiles or bird chiles (see Tip), cut into long strips (optional)
  • 2 whole lime leaves (fresh or frozen; see Tip) or 2 teaspoons lime zest
  • 2 cups coarsely chopped dandelion greens or arugula
  • 1/2 cup fresh basil leaves, preferably Thai basil
  • 1/4 teaspoon salt

Preparation

  1. Heat a wide heavy pot over medium-high heat. Add about 2 tablespoons coconut milk and curry paste, stirring to dissolve it. Cook, stirring, until aromatic, 30 seconds to 1 minute. Add 1 cup of the coconut milk and cook for 1 minute, then add sweet potatoes. Stir to coat the pieces and cook, stirring frequently, for 3 minutes more.
  2. Add water and bring to a boil. Cook until the sweet potatoes are almost cooked through, about 5 minutes. Add the remaining coconut milk, asparagus, chiles (if using) and lime leaves (or lime zest); cook for 1 minute. Stir in dandelion greens (or arugula), basil and salt until well combined. Continue cooking until the asparagus is just tender, 1 to 2 minutes more. Remove lime leaves, if necessary, before serving.

Tips & Notes

  • Tip: Red curry paste is a blend of chile peppers, garlic, lemongrass and galangal (a root with a flavor similar to ginger). Look for it in jars or cans in the Asian section of the supermarket or specialty stores. The heat and salt level can vary widely depending on brand. Be sure to taste as you go.

Nutrition

Per serving: 175 calories; 7 g fat (5 g sat, 0 g mono); 0 mg cholesterol; 25 g carbohydrates; 0 g added sugars; 5 g protein; 4 g fiber; 354 mg sodium; 433 mg potassium.
Nutrition Bonus: Vitamin A (333% daily value), Vitamin C (52% dv), Folate (25% dv)
Carbohydrate Servings: 1 1/2
Exchanges: 1 starch, 1 vegetable, 1 1/2 fat

Thai Grilled Beef Salad Recipe

This zesty Thai grilled beef salad recipe is seasoned with fresh herbs, lime and hot peppers. It is fabulously easy to make at home and great for parties. Toasted rice powder, which you make by toasting then grinding rice in Step 3, adds a pleasant, nutty flavor to the dish. Sliced cucumbers and tomatoes are a traditional cooling counterpoint in this Thai salad. For the best flavor, grind the peppercorns fresh for this recipe.
about 1/2 cup steak & 1/2 cup vegetables each


Makes: 8 servings
Serving Size: about 1/2 cup steak & 1/2 cup vegetables each
Active Time:
Total Time:

Ingredients

  • 2 pounds flank steak or boneless sirloin steak, trimmed
  • 3 tablespoons fish sauce (see Tips), divided
  • 2 teaspoons coarsely ground pepper
  • 1/2 cup thinly sliced shallots
  • 2 tablespoons jasmine rice (white or brown) or sticky rice
  • 1/4 cup lime juice
  • 1-2 fresh bird chiles (see Tips) or cayenne chiles, minced
  • 1 small clove garlic, minced
  • 1 cup chopped fresh basil, preferably Thai basil
  • 1/2 cup chopped fresh mint
  • 1/2 cup chopped fresh cilantro
  • 1 European cucumber, sliced
  • 2 tomatoes, cut into wedges

Preparation

  1. Place meat on a large plate or in a wide shallow bowl. Drizzle each side with 1/2 tablespoon fish sauce and rub it in, then sprinkle with pepper and rub it in. Place shallots in a large bowl and cover with cold water.
  2. Preheat grill to medium.
  3. While the grill heats, place a small cast-iron or other heavy skillet over medium-high heat and add rice. Toast, stirring frequently, until the rice is very aromatic (white rice starts to turn pale beige), 3 to 5 minutes. Remove from heat and keep stirring until the pan has cooled a little. Transfer the rice to a clean coffee grinder or a mortar, let cool slightly, then grind or pound into a fine powder.
  4. Grill the steak 2 to 4 minutes per side for medium rare, depending on thickness. Transfer to a plate; let rest for 10 minutes.
  5. Drain the shallots and squeeze or pat dry. Return the shallots to the bowl; stir in the remaining 2 tablespoons fish sauce, lime juice, chiles to taste and garlic.
  6. Thinly slice the meat across the grain and add to the shallot mixture along with any accumulated juice from the plate. Add basil, mint, cilantro and the toasted rice powder; mix well. Transfer to a large serving platter and garnish with cucumber and tomatoes.

Tips & Notes

  • Tip: Fish sauce is a pungent Southeast Asian condiment made from salted, fermented fish. Find it in the Asian-food section of well-stocked supermarkets and at Asian specialty markets. We use Thai Kitchen fish sauce, lower in sodium than other brands (1,190 mg per tablespoon), in our recipe testing and nutritional analyses.
  • Tip: Look for fiery hot Thai “bird” chiles or fresh cayenne chiles in well-stocked supermarkets or Asian markets. If you can’t find them, serrano or jalapeño chiles can be used as a substitute.

Nutrition

Per serving: 202 calories; 6 g fat (2 g sat, 2 g mono); 70 mg cholesterol; 9 g carbohydrates; 0 g added sugars; 27 g protein; 1 g fiber; 515 mg sodium; 607 mg potassium.
Nutrition Bonus: Zinc (32% daily value), Vitamin A (20% dv), Vitamin C (18% dv), Potassium & Iron (17% dv)
Carbohydrate Servings: 1/2
Exchanges: 1 vegetable, 3 1/2 lean meat

10 Signs You're at Risk for a Blood Clot 10 Signs You're at Risk for a Blood Clot

Health Conditions Related to DVT

DVT means a blood clot in a deep vein. If you have cancer, a heart health condition, or are pregnant or overweight, you may be at risk.

 

Certain health conditions or their treatments can put you at an increased risk of blood clotting. When a blood clot, or thrombus, forms within a vein deep in your body, it’s called deep vein thrombosis (DVT). DVT can be dangerous because a clot that pulls loose from your vein may travel through your bloodstream and lodge in a lung. A blood clot in a lung is a pulmonary embolism, and this can be fatal.

"To understand why certain medical conditions increase your risk of DVT, you need to know about Virchow's Triad," says Harold J. Welch, MD, a vascular surgeon at the Lahey Clinic in Burlington, Mass. Rudolf Virchow was a German physician who studied blood clots, and in 1856, he described the three important factors that contribute to DVT. "Those three factors still hold true today,” says Dr. Welch. “They include any alteration of normal blood flow, any damage to the inside of a vein, and any tendency for the blood to clot too much. Medical conditions that cause one or more of these factors can lead to DVT."
 
Conditions That Increase Your Risk of DVT
One of the highest risk factors for DVT is having had a previous pulmonary embolism or DVT. People who form blood clots too easily are said to have hypercoagulability. In some cases, this is an inherited tendency.
"It's the opposite of hemophilia, which is not clotting enough,” says Welch. “There is a lot we don't know about why clotting becomes abnormal. I sometimes tell patients that understanding blood clotting is harder than sending someone to the moon."
The following conditions can increase the formation of blood clots, and therefore lead to DVT and pulmonary embolism:
  • Cancer. "Cancer cells release chemicals that increase blood clotting,” explains Welch. “In some cases, DVT may be the first sign of cancer." Cancer treatment may also damage blood vessels and cause you to be less active, both of which contribute to DVT.
  • Heart health. Any condition that affects your heart’s ability to pump blood normally can lead to blood clots. Heart health conditions, particularly congestive heart failure and a previous heart attack or stroke, can cause blood to back up inside your veins, which encourages clots to form. Having poor heart health may also make you less active.
  • Pregnancy. Women who are pregnant are at a short-term risk of DVT. "Pregnancy causes venous pressure to build up in your legs, which is where most blood clots form,” says Welch “Pregnancy also increases blood clotting in ways we don't completely understand." Women who are overweight or over age 35 are at higher risk of DVT and embolisms during pregnancy.
  • Obesity. Being overweight is bad for your heart health and often goes hand-in-hand with inactivity. Studies show that obesity increases your risk of DVT. If you are obese, you also have a greater risk of DVT during surgery and during pregnancy.

Other health factors may also put you at risk, including:
  • Trauma. Trauma can injure blood vessels, which may lead to clot formation. Injuries to bones, especially the bones in your legs, commonly release fats and other substances that increase clotting into the blood.
  • Surgery. Surgery is a very common cause of DVT. Surgery can result in damage to blood vessels, slowing of blood flow, and the release of chemicals that increase clotting.
  • Inflammation. Inflammation is your body's response to injury or infection. Proteins released by your body during inflammation have been shown to be associated with a higher risk of blood vessel disease. Some chronic inflammatory conditions that increase your risk of DVT include Crohn's disease and ulcerative colitis.
  • Estrogen. Estrogen is a hormone used in birth control pills and hormone replacement therapy, a treatment that may be prescribed after menopause. Estrogen increases blood clotting. "Taking estrogen as birth control or replacement therapy does increase your risk of DVT," notes Welch.
  • Catheters. Catheters are long, thin tubes that are inserted into your body. A catheter may be inserted into a vein to administer fluids or liquid feedings when you are sick, or to measure the pressure inside your heart. These procedures may damage the inside of a vein and lead to a blood clot.
  • Pacemakers. Pacemakers implanted in the chest to treat abnormal heart rhythms may also increase the risk of DVT.

If you know you are at increased risk of DVT, the best thing you can do is work closely with your doctor to prevent blood clots and watch for symptoms of DVT.

Always let your doctor know if you have any changes in skin color, increased warmth, tenderness, swelling, or pain in one of your legs. Your doctor can prescribe medications to prevent DVT if you are at high risk and to treat DVT if you develop it.
Last Updated: 06/08/2010

 

 

Mental Cleanse Call Recordings - Chapter 1 (I highly recommend to get involve in these conference calls weekly)

To listen to or
download the recorded audio for the 3 PM  and 8 PM ET calls, go
to:
http://mffaudios.com and click on Call Archives.

Now we move onto
Chapter 2.

When You post a lesson, PLEASE put Your name in the Subject field,
not the chapter title.
It makes it easier for folks and search engines to find
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NOTE: We will be purging our member database this weekend 
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Regards,
The
30-Day Mental Cleanse Team.

Peppers Stuffed with Quinoa and Spinach Recipe


Ingredients
  • 1 14 1/2 ounce can vegetable broth
  • 1/3 cup quick-cooking barley
  • 1/3 cup quinoa, rinsed and drained
  • 1 medium onion, chopped
  • 2 cloves garlic, minced
  • 2 tablespoons olive oil
  • 2 cups sliced fresh mushrooms
  • 1 14 1/2 ounce can diced tomatoes, drained
  • 1/2 of a 10-ounce package frozen chopped spinach, thawed and well-drained, or 3 cups fresh spinach
  • 1/4 teaspoon salt
  • 1/4 teaspoon ground black pepper
  • 1 1/4 cups shredded Monterey Jack cheese with jalapeno peppers or Monterey Jack cheese (5 ounces)
  • 3 large red sweet peppers
Directions
1. 
Preheat oven to 400 degrees F. In a medium saucepan bring broth to boiling. Add barley and quinoa. Return to boiling; reduce heat. Cook, covered, about 12 minutes or until tender. Drain, reserving 1/3 cup cooking liquid; set aside.
2. 
In a large skillet cook onion and garlic in hot oil over medium heat for 2 minutes. Add mushrooms; cook and stir for 4 to 5 minutes or until tender. Stir in tomatoes, spinach, the salt, and the black pepper. Add quinoa mixture and 1/2 cup of the cheese; stir to combine. Remove from heat.
3. 
Cut peppers in half lengthwise. Remove and discard seeds and membranes from the peppers. Sprinkle insides of peppers lightly with additional salt and black pepper. Fill pepper halves with quinoa mixture. Place peppers, filled sides up, in a 3-quart rectangular baking dish. Pour the reserved cooking liquid into dish around peppers.
4. 
Bake, covered, for 30 minutes. Uncover; top stuffed peppers with the remaining cheese. Bake, uncovered, about 10 more minutes or until peppers are crisp-tender and cheese is browned.

nutrition information

Per Serving: cal. (kcal) 253, Fat, total (g) 13, chol. (mg) 21, sat. fat (g) 5, carb. (g) 24, Monounsaturated fat (g) 6, Polyunsaturated fat (g) 1, Trans fatty acid (g) 0, fiber (g) 6, sugar (g) 7, pro. (g) 11, vit. A (IU) 5974.28, vit. C (mg) 109.68, Thiamin (mg) 0.16, Riboflavin (mg) 0.4, Niacin (mg) 2.58, Pyridoxine (Vit. B6) (mg) 0.42, Folate (µg) 102.29, Cobalamin (Vit. B12) (µg) 0.21, sodium (mg) 641, Potassium (mg) 475, calcium (mg) 246, iron (mg) 2.17, Vegetables () 2, Starch () 1, Lean Meat () 0.5, Fat () 2, Carb Choice () 1.5, Percent Daily Values are based on a 2,000 calorie diet

Friday, May 22, 2015

Take Control of Your Life

Mental Cleanse Call Recordings - Chapter 15

To listen to or
download the recorded audio for the 3 PM  and 8 PM ET calls, go
to:
http://mffaudios.com and click on Call Archives.

Now we move onto
Chapter 1.

NOTE: We will be purging our member database this weekend 
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Regards,
The

Linda's Voice Blog Desk