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.
– 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.
Aim to prepare 90% of your Meals and Snacks: Preparing your own food assures you are consuming healthy ingredients. When you are forced to purchase food out of convenience, we may find ourselves eating too much salt, sugar and saturated fat.
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.
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”!