Healthy Weight Loss Tip #9

Prepare Two Vegetables Sides with your Dinner:  Substitute that portion of your plate which is usually set aside for starches (pasta, grains) with another vegetable. This is usually a quarter of the plate. If you are substituting it for a root vegetable (carrots, potatoes, beets, etc.) just make sure the other is a green leafy vegetable. A salad on top of this is a great way to feel full and add dietary fiber.


Broccoli Rabe with Beans, Kelp and Mushrooms …


– 1 head of broccoli rabe
-2 pieces of celery
– 4 garlic cloves
– 3/4 cup of dried Porcini mushrooms
– 5 pieces dried kelp
– 2 cans white beans
-small dried red pepper
-whole wheat frizzelle

                                                  Step 1: In a small pot boil the kelp (cut in small pieces) together with the mushrooms for 20 minutes-set aside.                                                                                                                                            Step 2: In a food processor place stems of broccoli rabe, celery and 1 cup of broth from above-set aside.
Step 3: In a large pot saute garlic in olive oil for 2 minutes-add broccoli rabe leaves, stem and celery mixture, boiled mushrooms and kelp and cook at medium flame for 15 minutes.
Step 4: Add beans and cook for another 5 minutes.
Step 6: Serve over hard frizzelle.

 Alternatives: If you prefer you can substitute escarole or swiss chard. The dish can also be topped with grated locatelli cheese.

5 Important Foods for the New Year…


   #1 Eggs: contrary to what we have been lead to believe, their cholesterol content has little impact on heart health. They are rich in selenium, vitamin D and the yolk contains an abundance of Lutein and Zeaxanthin extremely important for eye health.
(egg recipe)

#2 Sauerkraut: The fermentation process makes it rich in digestive enzymes in turn feeding the small intestine with a supply of probiotics.
(enzyme rich foods)

               #3  Sardines: one of the richest and concentrated sources of Omega 3 fats which aid in the absorption of all your fat soluble vitamins.  Extremely important for maintaining bone and heart health.
(sardine recipe)

                                                                                   #4 Mushrooms: contain what is classified as beta-glucans. The carbohydrates in mushrooms have the ability to stimulate the T cells in our body. By doing so they can be responsible for promoting a healthy immune system. This is true for even your most common type.
(mushroom recipe)

       #5  Cottage Cheese: one of the best sources of protein because of its complete profile of amino acids. A good source of calcium and phosphorus for maintaining good muscle structure. Low in calories it is also beneficial in weight loss programs.
(more on cottage cheese)     

Healthy Weight Loss Tip #7


Keep a food Journal:  A good food journal should include all that you eat and drink. It should contain an accurate record of the time you consume every meal or snack. Your emotional state and portion size should also be recorded. Writing everything down provides a visual record and makes you accountable. A food journal allows you to see what food groups you may be missing thereby allowing you to make your nutritional intake more balanced. If you have a food intolerance, it is easier to trace through a well documented food journal.

Smiling is Healthy…

Let a smile be your umbrella. What does that mean? Can a smile be that powerful?  The definition among humans is that a smile is an expression denoting pleasure, sociability, happiness or amusement. A smile crosses cultural lines, races, ages and religion. A simple smile can have a favorable influence on others, make one more likable and put people at ease. Smiling can pave the way for laughter or result from having a good laugh. Does smiling have more of an effect then just appearance. What effect does it have on us physically?  It can lower heart rate by actually slowing the heart and relaxing the body. Smiling can reduce stress by bringing about the release of endorphins.  These endorphins can counteract and diminish the stress hormones. They also have the ability to diminish pain and make it easier to deal with. According to studies, people who smile often have a better chance of living at least 7 years longer.  The relaxing effect of smiling can allow the immune system to do its job more effectively. What effect does it have on us mentally? Even if you force yourself to smile it can put you in a better mood. A happy mood often accompanied by a smile can increase productivity. “ Whistle while you work”. What about those around us? Did you know that smiling is contagious? 50% of people will smile back and the rest have to make a conscious effort not to return the gesture that is how strong the desire is to respond. When you smile not only do you look more attractive but others view you as reliable, relaxed, sincere, confident, self-assured and empathetic. A beautiful smile can encourage trust in another person. When you stop and think about it, a smile can be a powerful tool. It can change someones’ day and give an unhappy person a glimmer of hope. So be the first one to smile. You never know, it can be the beginning of a strong rapport with someone. Start the New Year with something inexpensive and totally organic “Smile Please”!