tag:blogger.com,1999:blog-11720033600304242452024-02-20T02:17:20.254-08:00A journey to health....I hope that you will join me on this journey of healthy living. Each month I will post a newsletter here with helpful tips related to health and wellness. I will include healthy recipes as well. Please check out my website for more about what I do. www.bethdunford.comBeth Dunfordhttp://www.blogger.com/profile/01078317359484726651noreply@blogger.comBlogger25125tag:blogger.com,1999:blog-1172003360030424245.post-9640535144592884612012-03-09T09:55:00.000-08:002012-03-09T09:55:26.396-08:00March Newsletter<div class="MsoBodyText2" style="margin-right: 1.8pt;"><b><i>I have made it a rule to give every tooth of mine a chance, and when I eat, to chew every bite thirty-two times. To this rule I owe much of my success in life.<o:p></o:p></i></b></div><div class="MsoNormal"><span style="font-family: Arial; font-size: 10.0pt;"><b>-William Gladstone<o:p></o:p></b></span></div><h1><span style="font-size: 12.0pt;"><b><!--[if !supportEmptyParas]--> <!--[endif]--><o:p></o:p></b></span></h1><h1><span style="font-size: 12.0pt;"><b>Chewing<o:p></o:p></b></span></h1><div class="MsoNormal"><span style="font-family: Arial; font-size: 10.0pt;">When it comes to increased health, it’s not just what we eat but how we eat. Digestion actually begins in the mouth, where contact with our teeth and digestive enzymes in our saliva break down food. But these days most of us rush through the whole eating experience, barely acknowledging what we’re putting in our mouths. We eat while distracted—working, reading, talking and watching television—and swallow our food practically whole. On average we chew each bite only eight times. It’s no wonder that many people have digestive problems.<o:p></o:p></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-family: Arial; font-size: 10.0pt;">There are many great reasons to slow down and chew your food. <o:p></o:p></span></div><div class="MsoNormal" style="margin-left: .5in; mso-list: l0 level1 lfo1; text-indent: -.25in;"><!--[if !supportLists]--><span style="font-family: Symbol; font-size: 10.0pt;">·<span style="font-family: 'Times New Roman'; font-size: 7pt;"> </span></span><!--[endif]--><span style="font-family: Arial; font-size: 10.0pt;">Saliva breaks down food into simple sugars, creating a sweet taste. The more we chew, the sweeter our food becomes, so we don’t crave those after-meal sweets. <o:p></o:p></span></div><div class="MsoNormal" style="margin-left: .5in; mso-list: l0 level1 lfo1; text-indent: -.25in;"><!--[if !supportLists]--><span style="font-family: Symbol; font-size: 10.0pt;">·<span style="font-family: 'Times New Roman'; font-size: 7pt;"> </span></span><!--[endif]--><span style="font-family: Arial; font-size: 10.0pt;">Chewing reduces digestive distress and improves assimilation, allowing our bodies to absorb maximum nutrition from each bite of food. <o:p></o:p></span></div><div class="MsoNormal" style="margin-left: .5in; mso-list: l0 level1 lfo1; text-indent: -.25in;"><!--[if !supportLists]--><span style="font-family: Symbol; font-size: 10.0pt;">·<span style="font-family: 'Times New Roman'; font-size: 7pt;"> </span></span><!--[endif]--><span style="font-family: Arial; font-size: 10.0pt;">More chewing produces more endorphins, the brain chemicals responsible for creating good feelings. <o:p></o:p></span></div><div class="MsoNormal" style="margin-left: .5in; mso-list: l0 level1 lfo1; text-indent: -.25in;"><!--[if !supportLists]--><span style="font-family: Symbol; font-size: 10.0pt;">·<span style="font-family: 'Times New Roman'; font-size: 7pt;"> </span></span><!--[endif]--><span style="font-family: Arial; font-size: 10.0pt;">It’s also helpful for weight loss, because when we are chewing well, we are more apt to notice when we are full. <o:p></o:p></span></div><div class="MsoNormal" style="margin-left: .5in; mso-list: l0 level1 lfo1; text-indent: -.25in;"><!--[if !supportLists]--><span style="font-family: Symbol; font-size: 10.0pt;">·<span style="font-family: 'Times New Roman'; font-size: 7pt;"> </span></span><!--[endif]--><span style="font-family: Arial; font-size: 10.0pt;">In fact, chewing can promote increased circulation, enhanced immunity, increased energy and endurance, as well as improve skin health and stabilize weight.<o:p></o:p></span></div><div class="MsoNormal" style="margin-left: .5in; mso-list: l0 level1 lfo1; text-indent: -.25in;"><!--[if !supportLists]--><span style="font-family: Symbol; font-size: 10.0pt;">·<span style="font-family: 'Times New Roman'; font-size: 7pt;"> </span></span><!--[endif]--><span style="font-family: Arial; font-size: 10.0pt;">Taking time with a meal, beginning with chewing, allows for enjoyment of the whole experience of eating: the smells, flavors and textures. It helps us to give thanks, to show appreciation for the abundance in our lives and to develop patience and self-control.<o:p></o:p></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><!--[if gte vml 1]><v:shapetype id="_x0000_t75" coordsize="21600,21600"
o:spt="75" o:preferrelative="t" path="m@4@5l@4@11@9@11@9@5xe" filled="f"
stroked="f"> <v:stroke joinstyle="miter"/> <v:formulas> <v:f eqn="if lineDrawn pixelLineWidth 0"/> <v:f eqn="sum @0 1 0"/> <v:f eqn="sum 0 0 @1"/> <v:f eqn="prod @2 1 2"/> <v:f eqn="prod @3 21600 pixelWidth"/> <v:f eqn="prod @3 21600 pixelHeight"/> <v:f eqn="sum @0 0 1"/> <v:f eqn="prod @6 1 2"/> <v:f eqn="prod @7 21600 pixelWidth"/> <v:f eqn="sum @8 21600 0"/> <v:f eqn="prod @7 21600 pixelHeight"/> <v:f eqn="sum @10 21600 0"/> </v:formulas> <v:path o:extrusionok="f" gradientshapeok="t" o:connecttype="rect"/> <o:lock v:ext="edit" aspectratio="t"/> </v:shapetype><v:shape id="_x0000_s1026" type="#_x0000_t75" style='position:absolute;
margin-left:0;margin-top:-.35pt;width:3in;height:2in;z-index:1'> <v:imagedata src="file:///Beth's%20Big%20drive/Users/bethhood/Library/Preferences/Microsoft/Clipboard/msoclip1/01/clip_clip_image001.jpg"
o:title="bite-november"/> <w:wrap type="square"/> </v:shape><![endif]--><!--[if !vml]--><!--[endif]--><span style="font-family: Arial; font-size: 10.0pt;">The power of chewing is so great that there are stories of concentration camp survivors who, when others could not, made it through with very little food by chewing their meager rations up to 300 times per bite of food. For most of us 300 chews is a daunting and unrealistic goal. However, you can experience the benefits of chewing by increasing to 30 chews per bite. Try it and see how you feel.<o:p></o:p></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-family: Arial; font-size: 10.0pt;">Try eating without the TV, computer, Blackberry, newspaper or noisy company. Instead just pay attention to the food and to how you are breathing and chewing.<o:p></o:p></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-family: Arial; font-size: 10.0pt;">This kind of quiet can be disconcerting at first, since we are used to a steady stream of advertising, news, media, email and demands from others. But as you create a new habit, you will begin to appreciate eating without rushing. You have to eat every day—why not learn to savor and enjoy it?<o:p></o:p></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-family: Arial;"><b>Food Focus: Quinoa <o:p></o:p></b></span></div><div class="MsoNormal"><span style="font-family: Arial; font-size: 10.0pt;">Quinoa (pronounced keen-wah), is a nutritional powerhouse with ancient origins. It was originally cultivated by the Incas more than 5,000 years ago; they referred to it as the “mother of all grains.” It contains all nine essential amino acids, making it a great source of protein for vegetarians. Quinoa is also high in magnesium, fiber, calcium, phosphorus, iron, copper, manganese, riboflavin and zinc. <o:p></o:p></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-family: Arial; font-size: 10.0pt;">While quinoa is widely considered a grain, it’s actually the seed of a plant called Chenopodium or Goosefoot, related to chard and spinach. Quinoa is a gluten-free grain and has a similar effect as other whole grains in helping to stabilize blood sugar. <o:p></o:p></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-family: Arial; font-size: 10.0pt;">It has a waxy protective coating called saponin which can leave a bitter taste. For best results, rinse quinoa before you cook it or even soak it for a few hours or overnight. When cooked, it has a fluffy, slightly crunchy texture. Try it in soups, salads, as a breakfast porridge or as its own side dish.<o:p></o:p></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-family: Arial; font-size: 10pt;">For quinoa, and whole grains in general, the majority of digestion occurs in the mouth through chewing and exposure to saliva. For optimal nutrition and assimilation, it is vital to chew your grains well and with awareness. A great meditation is to find a calm place, without distractions, to sit down for your meal. Make it a habit to chew each bite 20 times or more. See how this simple practice can help your digestion and overall focus for the rest of your day.</span><span style="color: #0000dd; font-family: Arial; font-size: 10.0pt;"><o:p></o:p></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-family: Arial;"><b>Recipe of the Month: Quinoa Pilaf<o:p></o:p></b></span></div><div class="MsoNormal"><span style="font-family: Arial; font-size: 10pt;">Prep Time: 3 minutes<o:p></o:p></span></div><div class="MsoNormal"><span style="font-family: Arial; font-size: 10pt;">Cooking Time: 30-40 minutes<o:p></o:p></span></div><div class="MsoNormal"><span style="font-family: Arial; font-size: 10pt;">Yield: 4 servings <o:p></o:p></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-family: Arial; font-size: 10pt;"><b>Ingredients</b></span><span style="font-family: Arial; font-size: 10pt;">:<o:p></o:p></span></div><div class="MsoNormal"><span style="font-family: Arial; font-size: 10pt;">1 cup quinoa<o:p></o:p></span></div><div class="MsoNormal"><span style="font-family: Arial; font-size: 10pt;">2 1/4 cups water or stock<o:p></o:p></span></div><div class="MsoNormal"><span style="font-family: Arial; font-size: 10pt;">1/2 cup dried cranberries<o:p></o:p></span></div><div class="MsoNormal"><span style="font-family: Arial; font-size: 10pt;">1/2 cup walnut pieces (or almonds)<o:p></o:p></span></div><div class="MsoNormal"><span style="font-family: Arial; font-size: 10pt;">1/4 cup chopped fresh parsley<o:p></o:p></span></div><div class="MsoNormal"><span style="font-family: Arial; font-size: 10pt;">pinch of salt<o:p></o:p></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-family: Arial; font-size: 10pt;"><b>Directions</b></span><span style="font-family: Arial; font-size: 10pt;">:<o:p></o:p></span></div><div class="MsoNormal" style="margin-left: .25in; mso-layout-grid-align: none; mso-pagination: none; tab-stops: .25in; text-autospace: none; text-indent: -.25in;"><span style="font-family: Arial; font-size: 10pt;">1. Rinse quinoa in fine mesh strainer until water runs clear.<o:p></o:p></span></div><div class="MsoNormal" style="margin-left: .25in; mso-layout-grid-align: none; mso-pagination: none; tab-stops: .25in; text-autospace: none; text-indent: -.25in;"><span style="font-family: Arial; font-size: 10pt;">2. Boil the water and add quinoa and salt, cover and reduce heat.<o:p></o:p></span></div><div class="MsoNormal" style="margin-left: .25in; mso-layout-grid-align: none; mso-pagination: none; tab-stops: .25in; text-autospace: none; text-indent: -.25in;"><span style="font-family: Arial; font-size: 10pt;">3. After 15 minutes add cranberries and walnuts to top; do not stir.<o:p></o:p></span></div><div class="MsoNormal" style="margin-left: .25in; mso-layout-grid-align: none; mso-pagination: none; tab-stops: .25in; text-autospace: none; text-indent: -.25in;"><span style="font-family: Arial; font-size: 10pt;">4. Cook 5 minutes more, until all the liquid is absorbed.<o:p></o:p></span></div><div class="MsoNormal" style="margin-left: .25in; mso-layout-grid-align: none; mso-pagination: none; tab-stops: .25in; text-autospace: none; text-indent: -.25in;"><span style="font-family: Arial; font-size: 10pt;">5. Remove from heat, add parsley and fluff with fork, cover and let sit for 3-5 minutes and serve.<o:p></o:p></span></div><div class="MsoNormal"><br />
</div><div class="MsoBodyText2"><b>Forward to a Friend</b><o:p></o:p></div><span style="font-size: 10pt;">It’s such a pleasure to help those closest to us become happier and healthier. Please forward this newsletter to friends, family members or colleagues who might be interested and inspired by it.</span><!--EndFragment-->Beth Dunfordhttp://www.blogger.com/profile/01078317359484726651noreply@blogger.com0tag:blogger.com,1999:blog-1172003360030424245.post-62783759571151025462012-02-02T11:12:00.000-08:002012-02-02T11:12:47.159-08:00February Newsletter<span style="font-family: Verdana, sans-serif;"><br />
</span><br />
<div class="MsoNormal"><span style="font-family: Verdana, sans-serif;"><span style="font-size: 10pt;"><b><i>Let yourself be silently drawn by the stronger pull of what you really love.</i></b></span><span style="font-size: 10pt;"> <o:p></o:p></span></span></div><div class="MsoNormal"><span style="font-family: Verdana, sans-serif;"><span style="font-size: 10pt;"><b>-Rumi</b></span><span style="font-size: 10.0pt;"><b><o:p></o:p></b></span></span></div><h1><span style="font-size: 12.0pt;"><b><span style="font-family: Verdana, sans-serif;"><!--[if !supportEmptyParas]--> <!--[endif]--><o:p></o:p></span></b></span></h1><h1><span style="font-size: 12.0pt;"><b><span style="font-family: Verdana, sans-serif;">Soul Food <o:p></o:p></span></b></span></h1><div class="MsoNormal"><span style="font-size: 10pt;"><span style="font-family: Verdana, sans-serif;">Think for a moment of a food from your past, one that makes you feel great after you eat it for no specific reason. Maybe it is macaroni and cheese, slow-simmered tomato sauce, ice cream cones or potato pancakes. Eating comfort foods (every now and then) can be incredibly healing, even though your rational brain might not consider it highly nutritious. <o:p></o:p></span></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-family: Verdana, sans-serif;"><span style="font-size: 10pt;">Fo</span><span style="font-size: 10pt;">od has the power to impact us on a level deeper than just our physical well-being. What we eat can reconnect us to precious memories, like childhood playtimes, first dates, holidays, our grandmother’s cooking or our country of ancestry. Our bodies remember foods from the past on an emotional and cellular level. Eating this food connects us to our roots and has youthening and nurturing effects that go far beyond the food’s biochemical make-up. <o:p></o:p></span></span></div><div class="MsoNormal"><br />
</div><div class="MsoBodyText3" style="margin-right: 0in;"><span style="font-size: 10.0pt;"><span style="font-family: Verdana, sans-serif;">Acknowledging what different foods mean to us is an important part of cultivating a good relationship with food. This month when we celebrate lovers and relationships, it’s important to notice that we each have a relationship with food—and that this relationship is often far from loving. Many of us restrict food, attempting to control our weight. We often abuse food, substituting it for emotional well-being. Others ignore food, swallowing it whole before we’ve even tasted it.<o:p></o:p></span></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-family: Verdana, sans-serif;"><span style="font-size: 10pt;">What would your life be like if you treated food <i>and your body</i></span><span style="font-size: 10pt;"> as you would treat your beloved – with gentleness, playfulness, communication, honesty, respect and love? The next time you eat your soul food, do so with awareness and without guilt, and enjoy all the healing and nourishment it brings you.<o:p></o:p></span></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><!--[if gte vml 1]><v:shapetype id="_x0000_t75" coordsize="21600,21600"
o:spt="75" o:preferrelative="t" path="m@4@5l@4@11@9@11@9@5xe" filled="f"
stroked="f"> <v:stroke joinstyle="miter"/> <v:formulas> <v:f eqn="if lineDrawn pixelLineWidth 0"/> <v:f eqn="sum @0 1 0"/> <v:f eqn="sum 0 0 @1"/> <v:f eqn="prod @2 1 2"/> <v:f eqn="prod @3 21600 pixelWidth"/> <v:f eqn="prod @3 21600 pixelHeight"/> <v:f eqn="sum @0 0 1"/> <v:f eqn="prod @6 1 2"/> <v:f eqn="prod @7 21600 pixelWidth"/> <v:f eqn="sum @8 21600 0"/> <v:f eqn="prod @7 21600 pixelHeight"/> <v:f eqn="sum @10 21600 0"/> </v:formulas> <v:path o:extrusionok="f" gradientshapeok="t" o:connecttype="rect"/> <o:lock v:ext="edit" aspectratio="t"/> </v:shapetype><v:shape id="_x0000_s1026" type="#_x0000_t75" style='position:absolute;
margin-left:0;margin-top:.05pt;width:96pt;height:143pt;z-index:1'> <v:imagedata src="file:///Beth's%20Big%20drive/Users/bethhood/Library/Preferences/Microsoft/Clipboard/msoclip1/01/clip_clip_image001.jpg"
o:title="beans"/> <w:wrap type="square"/> </v:shape><![endif]--><!--[if !vml]--><!--[endif]--><b><span style="font-family: Verdana, sans-serif;">Food Focus: Beans<o:p></o:p></span></b></div><div class="MsoBodyText" style="margin-right: 0in;"><span style="font-size: 10.0pt;"><span style="font-family: Verdana, sans-serif;">Beans, or legumes, including peas and lentils, are an excellent source of plant-based protein. Beans are found in most traditional cultures as a staple food, offering grounding and strengthening properties that enhance endurance. They offer a highly usable, highly absorbable source of calcium for the body. A very inexpensive source of high nutrition, beans can be rich, delicious and satisfying, <o:p></o:p></span></span></div><div class="MsoBodyText" style="margin-right: 0in;"><br />
</div><div class="MsoBodyText" style="margin-right: 0in;"><span style="font-size: 10.0pt;"><span style="font-family: Verdana, sans-serif;">Lack of sexual energy is often due to overtaxed adrenal glands and kidneys. Beans are known for strengthening these organs (ever noticed the shape of a bean?) and can help restore vital energy as well as sexual energy.<o:p></o:p></span></span></div><div class="MsoBodyText" style="margin-right: 0in;"><br />
</div><div class="MsoBodyText3" style="margin-right: 0in;"><span style="font-size: 10.0pt;"><span style="font-family: Verdana, sans-serif;">Beans have a reputation for causing digestive distress, but this is usually because they have been undercooked or improperly prepared. To help reduce gas-forming properties, soak beans overnight prior to cooking, increase cooking time, add spices like bay leaf, oregano or cumin, or add kombu (a sea vegetable) when cooking.<o:p></o:p></span></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><b><span style="font-family: Verdana, sans-serif;">Recipe of the Month: Easy Crockpot Beans <o:p></o:p></span></b></div><div class="MsoNormal"><span style="font-size: 10pt;"><span style="font-family: Verdana, sans-serif;">Prep time: 2 minutes<o:p></o:p></span></span></div><div class="MsoNormal"><span style="font-size: 10pt;"><span style="font-family: Verdana, sans-serif;">Cooking time: 5-6 hours<o:p></o:p></span></span></div><div class="MsoNormal"><span style="font-size: 10pt;"><span style="font-family: Verdana, sans-serif;">Yield: 4-5 cups<o:p></o:p></span></span></div><div class="MsoNormal"><span style="font-size: 10pt;"><span style="font-family: Verdana, sans-serif;"><br />
</span></span></div><div class="MsoNormal"><span style="font-size: 10pt;"><span style="font-family: Verdana, sans-serif;">Step 1: Measure out 1 cup of dried beans (I do pinto or black beans)</span></span></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgVS-QLK1EK-nHpbZis3IvIWr9gQZyOEbVa39E0TZQl1rcbg5oagVPQ0hEsUmW6uF-N6NGqCZGxEQZW7YRsiRxavNt00NeAdhmgwU1oYPnqUhgS0YtWY5RfmN-ymOqpNnVclk7iyrlnVLhQ/s1600/DSC_0002.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Verdana, sans-serif;"><img border="0" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgVS-QLK1EK-nHpbZis3IvIWr9gQZyOEbVa39E0TZQl1rcbg5oagVPQ0hEsUmW6uF-N6NGqCZGxEQZW7YRsiRxavNt00NeAdhmgwU1oYPnqUhgS0YtWY5RfmN-ymOqpNnVclk7iyrlnVLhQ/s320/DSC_0002.JPG" width="320" /></span></a></div><div class="MsoNormal"><span style="font-size: 10pt;"><span style="font-family: Verdana, sans-serif;"><br />
</span></span></div><div class="MsoNormal"><span style="font-size: 10pt;"><span style="font-family: Verdana, sans-serif;">Step 2: Add the beans to the crockpot and cover with about 2 inches of water. At this point you can add a couple of bay leaves or spices. I sometimes throw in a 1/4 of an onion for flavor. Do not add salt while they are cooking. If you want to salt them, wait until they are done cooking. </span></span></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj4AyLpzHkToGPkXgCpAlCselDK4UaxgEen8bGj-h5fzZ2AczNxKEc5t3DdmZUZddLxWb7XD_KxJXsazrih1ByCMhSYL_GR8NgG05tOAnwJLRuyp3m1DADLB-HsNpN-HILbjnZIwMT82F7K/s1600/DSC_0003.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Verdana, sans-serif;"><img border="0" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj4AyLpzHkToGPkXgCpAlCselDK4UaxgEen8bGj-h5fzZ2AczNxKEc5t3DdmZUZddLxWb7XD_KxJXsazrih1ByCMhSYL_GR8NgG05tOAnwJLRuyp3m1DADLB-HsNpN-HILbjnZIwMT82F7K/s320/DSC_0003.JPG" width="320" /></span></a></div><div class="MsoNormal"><span style="font-size: 10pt;"><span style="font-family: Verdana, sans-serif;"><br />
</span></span></div><div class="MsoNormal"><span style="font-size: 10pt;"><span style="font-family: Verdana, sans-serif;">Step 3: Cook on high for 5-6 hours. Drain in a strainer when done. </span></span></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjrX7e-9N07SrJemQS-S8TpjD4rG6nXL_hptO5uKS0oBiuWgJbeB-Cpo0US9tGCeUX5PJ2cwkPTjbUcEvz3X49k3950qAUSLpGoSV57bupEijksHib6GYtJgdhDtseCORjlpSLKQu6niH1Q/s1600/DSC_0004.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Verdana, sans-serif;"><img border="0" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjrX7e-9N07SrJemQS-S8TpjD4rG6nXL_hptO5uKS0oBiuWgJbeB-Cpo0US9tGCeUX5PJ2cwkPTjbUcEvz3X49k3950qAUSLpGoSV57bupEijksHib6GYtJgdhDtseCORjlpSLKQu6niH1Q/s320/DSC_0004.JPG" width="320" /></span></a></div><div class="MsoNormal"><span style="font-size: 10pt;"><span style="font-family: Verdana, sans-serif;"><br />
</span></span></div><div class="MsoNormal"><span style="font-size: 10pt;"><span style="font-family: Verdana, sans-serif;">Step 4: Enjoy right away or put one cup portions in containers or ziploc bags in the freezer. When you are ready to use the frozen beans, dump them into a strainer and run some warm water over them. They will start to fall apart quickly and then you can heat them in a pan over medium until warm. </span></span></div><div class="separator" style="clear: both; text-align: center;"></div><div class="MsoNormal"><span style="font-size: 10pt;"><span style="font-family: Verdana, sans-serif;"><br />
</span></span></div><div class="MsoNormal"><span style="font-size: 10pt;"><span style="font-family: Verdana, sans-serif;"><br />
</span></span></div><div class="MsoNormal"><span style="font-size: 10pt;"><span style="font-family: Verdana, sans-serif;"><br />
</span></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-family: Verdana, sans-serif; font-size: x-small;"><b><br />
</b></span></div><div class="MsoBodyText2" style="margin-right: 0in;"><span style="font-family: Verdana, sans-serif;"><b>Forward to a Friend</b><o:p></o:p></span></div><div class="MsoBodyText2" style="margin-right: 0in;"><span style="font-size: 10.0pt;"><span style="font-family: Verdana, sans-serif;">It’s such a pleasure to help those closest to us become happier and healthier. Please forward this newsletter to friends, family members or colleagues who might be interested and inspired by it.</span><o:p></o:p></span></div><div class="MsoNormal"><br />
</div><!--EndFragment-->Beth Dunfordhttp://www.blogger.com/profile/01078317359484726651noreply@blogger.com0tag:blogger.com,1999:blog-1172003360030424245.post-78936829860435865802012-01-31T10:59:00.000-08:002012-01-31T10:59:52.496-08:00Chocolate Lava Cakes for my Birthday....I found a recipe that I was so excited to try. What better excuse to make something so decadent than my birthday?! Well....it was a bust! Totally diappointing. My kids, of course, loved it. My father in law ate his, but the rest of us had a few bites before stopping. It wasn't very sweet and the "lava" was just gross. Oh well....we have a few birthdays coming up in our house to try out a new recipe! Ian had fun helping me make it. :)<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfY3jXceiHlx1bdpFV7Fjl5RXTbpGzjsoy1m1gPfOMNIb0CFt9IBo5FXcjwdn6ySBgRU_qqbDbzLsPc7XDvPdyeK8AJfFsM4A02Jy3iKoClfTgdkYpBphCtZLhYoFIkkQ8CcCrDHhLtV0r/s1600/DSC_0001.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfY3jXceiHlx1bdpFV7Fjl5RXTbpGzjsoy1m1gPfOMNIb0CFt9IBo5FXcjwdn6ySBgRU_qqbDbzLsPc7XDvPdyeK8AJfFsM4A02Jy3iKoClfTgdkYpBphCtZLhYoFIkkQ8CcCrDHhLtV0r/s320/DSC_0001.jpg" width="212" /></a></div><br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgckigOw7JHgPb79iN0RfHj-CVi-WzE1tXnA-olKuF29LfT8gvvPKfgBYQhwkizU2GQ1bZYSE9RknEiN-gFRr-fdGhEDGKpRhwRduqr2fttCupiIJRVj4bl9iIccV3JJhuqEm4DhSomfPa6/s1600/DSC_0003.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgckigOw7JHgPb79iN0RfHj-CVi-WzE1tXnA-olKuF29LfT8gvvPKfgBYQhwkizU2GQ1bZYSE9RknEiN-gFRr-fdGhEDGKpRhwRduqr2fttCupiIJRVj4bl9iIccV3JJhuqEm4DhSomfPa6/s320/DSC_0003.JPG" width="320" /></a></div><br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi3xxqWkk4a7GHXsiyDZcjciMQs2V7fiXSSffntVUQra_2Mb614-kV2crjnNNx8hXehGSMpcXDHk1KovrqQUh6_kqih9VyWWMFjlLrUqRG9ro0XRe1MImcKwyGpZpPHejaTKecaaErMpL3Z/s1600/DSC_0007.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi3xxqWkk4a7GHXsiyDZcjciMQs2V7fiXSSffntVUQra_2Mb614-kV2crjnNNx8hXehGSMpcXDHk1KovrqQUh6_kqih9VyWWMFjlLrUqRG9ro0XRe1MImcKwyGpZpPHejaTKecaaErMpL3Z/s320/DSC_0007.JPG" width="320" /></a></div><br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh0eX04wX4DEZH6LmgWSfllKcbFHse29pAXRVbFVZPfXWY7uWxo-J7VIhfYVvLupqf3xs9aFr4UKuVOslrTPwoNpIpau4JbJGWwbvy42eOeT6GoQjdFvibUuarnmH5G9ZHOg0CUcN2M09e_/s1600/DSC_0011.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh0eX04wX4DEZH6LmgWSfllKcbFHse29pAXRVbFVZPfXWY7uWxo-J7VIhfYVvLupqf3xs9aFr4UKuVOslrTPwoNpIpau4JbJGWwbvy42eOeT6GoQjdFvibUuarnmH5G9ZHOg0CUcN2M09e_/s320/DSC_0011.JPG" width="320" /></a></div><br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEggzG4WLZ0Ov8oo7SoVDEBDFMoONvNg5YkbzciU19i_PJuVKquGpdDzwno1lNPqThB22izuWCP8da59dvDQ50zm1bHPfP-GvRxbaNlKaZkJF6vhYnxgvdJXCQz9argkn7-hDvyoiujzO_HC/s1600/DSC_0012.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEggzG4WLZ0Ov8oo7SoVDEBDFMoONvNg5YkbzciU19i_PJuVKquGpdDzwno1lNPqThB22izuWCP8da59dvDQ50zm1bHPfP-GvRxbaNlKaZkJF6vhYnxgvdJXCQz9argkn7-hDvyoiujzO_HC/s320/DSC_0012.JPG" width="320" /></a></div><br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhnD1XKtbiNDpnskkCUMzegP8OuUqClE1Icp-WeqnvM2lWYG6CqnNtpjnTEAl9NhP2S-Je6sNUmHIkMseKp9kwXiVL3l23i-p9mJNOtwF4XRI-MUy0QZM3oXodyqHB9a0ol4jQGBxslEC7W/s1600/DSC_0014.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhnD1XKtbiNDpnskkCUMzegP8OuUqClE1Icp-WeqnvM2lWYG6CqnNtpjnTEAl9NhP2S-Je6sNUmHIkMseKp9kwXiVL3l23i-p9mJNOtwF4XRI-MUy0QZM3oXodyqHB9a0ol4jQGBxslEC7W/s320/DSC_0014.JPG" width="320" /></a></div><br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjginDjo5PXpMUaCS_mQ5xrouJ5gyVuu54Kyx1OabIEkU8dDMrM9-m8AR9DyLTXJxAFRxuE28wQLOH2MRSZLY4D2AgybRoTOjAIQdJg07XUX46V5iazR9BNLtJthpwyl7dUY36BGR_eo6FG/s1600/DSC_0015.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjginDjo5PXpMUaCS_mQ5xrouJ5gyVuu54Kyx1OabIEkU8dDMrM9-m8AR9DyLTXJxAFRxuE28wQLOH2MRSZLY4D2AgybRoTOjAIQdJg07XUX46V5iazR9BNLtJthpwyl7dUY36BGR_eo6FG/s320/DSC_0015.jpg" width="212" /></a></div>Beth Dunfordhttp://www.blogger.com/profile/01078317359484726651noreply@blogger.com1tag:blogger.com,1999:blog-1172003360030424245.post-19606649134249559322012-01-26T11:44:00.000-08:002012-01-26T11:44:25.236-08:00Baked Coconut ShrimpAlthough we don't eat much meat around our house, we do like to have shrimp once in awhile. When the Oregon Ducks were playing in the Rose Bowl, we had my sister in law over to watch the game. Instead of making a traditional dinner, I decided to make a bunch of appetizers. I, of course, had to find healthy versions of some family favorites. I checked out some of my "go to" recipe blogs and picked a few. The one I share here is from <a href="http://www.skinnytaste.com/">http://www.skinnytaste.com/ </a><br />
<br />
<br />
<span style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14px; line-height: 19px;">Ingredients:</span><br />
<ul style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14px; line-height: 19px; list-style-image: initial; list-style-position: initial; margin-bottom: 0.5em; margin-left: 0px; margin-right: 0px; margin-top: 0.5em; padding-bottom: 0px; padding-left: 2.5em; padding-right: 2.5em; padding-top: 0px;"><li style="border-bottom-style: none; border-color: initial; border-image: initial; border-left-style: none; border-right-style: none; border-top-style: none; border-width: initial; margin-bottom: 0.25em; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">1 lb (24) large shrimp, peeled and deviened (weight after peeled)</li>
<li style="border-bottom-style: none; border-color: initial; border-image: initial; border-left-style: none; border-right-style: none; border-top-style: none; border-width: initial; margin-bottom: 0.25em; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">1/2 cup + 1 tbsp shredded sweetened coconut</li>
<li style="border-bottom-style: none; border-color: initial; border-image: initial; border-left-style: none; border-right-style: none; border-top-style: none; border-width: initial; margin-bottom: 0.25em; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">1/2 cup + 1 tbsp panko crumbs</li>
<li style="border-bottom-style: none; border-color: initial; border-image: initial; border-left-style: none; border-right-style: none; border-top-style: none; border-width: initial; margin-bottom: 0.25em; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">2 tbsp all purpose flour (you will only use 1 tbsp)</li>
<li style="border-bottom-style: none; border-color: initial; border-image: initial; border-left-style: none; border-right-style: none; border-top-style: none; border-width: initial; margin-bottom: 0.25em; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">1 large egg</li>
<li style="border-bottom-style: none; border-color: initial; border-image: initial; border-left-style: none; border-right-style: none; border-top-style: none; border-width: initial; margin-bottom: 0.25em; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">pinch salt</li>
<li style="border-bottom-style: none; border-color: initial; border-image: initial; border-left-style: none; border-right-style: none; border-top-style: none; border-width: initial; margin-bottom: 0.25em; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">non-stick spray (I used my misto)</li>
</ul><br />
<span style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14px; line-height: 19px;">For the Sweet and Spicy Dipping Sauce:</span><br />
<br />
<ul style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14px; line-height: 19px; list-style-image: initial; list-style-position: initial; margin-bottom: 0.5em; margin-left: 0px; margin-right: 0px; margin-top: 0.5em; padding-bottom: 0px; padding-left: 2.5em; padding-right: 2.5em; padding-top: 0px;"><li style="border-bottom-style: none; border-color: initial; border-image: initial; border-left-style: none; border-right-style: none; border-top-style: none; border-width: initial; margin-bottom: 0.25em; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">1/2 cup apricot preserves (you can use sugar free if you wish)</li>
<li style="border-bottom-style: none; border-color: initial; border-image: initial; border-left-style: none; border-right-style: none; border-top-style: none; border-width: initial; margin-bottom: 0.25em; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">1 tbsp rice wine vinegar</li>
<li style="border-bottom-style: none; border-color: initial; border-image: initial; border-left-style: none; border-right-style: none; border-top-style: none; border-width: initial; margin-bottom: 0.25em; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">3/4 tsp crushed red pepper flakes</li>
</ul><br />
<span style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14px; line-height: 19px;">Directions:</span><br />
<br />
<b style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14px; line-height: 19px;">Preheat</b><span style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14px; line-height: 19px;"> oven to 425°.</span><b style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14px; line-height: 19px;"> Spray </b><span style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14px; line-height: 19px;">a non-stick baking sheet with cooking spray.</span><br />
<br />
<div class="separator" style="clear: both; text-align: center;"></div><b style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14px; line-height: 19px;">Combine</b><span style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14px; line-height: 19px;"> coconut flakes, panko crumbs and salt in a bowl. Place the flour on a small dish.</span><b style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14px; line-height: 19px;"> Whisk</b><span style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14px; line-height: 19px;"> egg in another bowl.</span><br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhUrqPiHfVbcQgFlkxiM_tILaT5HFCzz8HJ-lO3g0QWN39vSMS_tf3M2yygOtiBsNSWHHPUXjm6fFKdoI0_sx21ZloColSPmyz6DWmIIGg3jZtUrbHO4PZveyY2mFT4a87GePjVeyTVEtM5/s1600/IMG_20120102_172646.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhUrqPiHfVbcQgFlkxiM_tILaT5HFCzz8HJ-lO3g0QWN39vSMS_tf3M2yygOtiBsNSWHHPUXjm6fFKdoI0_sx21ZloColSPmyz6DWmIIGg3jZtUrbHO4PZveyY2mFT4a87GePjVeyTVEtM5/s320/IMG_20120102_172646.jpg" width="240" /></a></div><br />
<span style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14px; line-height: 19px;">Lightly </span><b style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14px; line-height: 19px;">season</b><span style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14px; line-height: 19px;"> shrimp with salt. </span><b style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14px; line-height: 19px;">Dip</b><span style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14px; line-height: 19px;"> the shrimp in the flour, shaking off excess, then into the egg, then in the coconut crumb mixture.</span><br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjjMpd7SUu_I1iPwclZXFR4nLB4-rLOY4FaMn1Kpb1gxxj9ZkhLFts0S4aFxBhPStc4V5WB8k3iK0nivf57XdRQSFFGya7udgvvuGGxoccC0W3eP2UB4eMl9sQ-QcpDUa2dnHFB23qQLL6e/s1600/IMG_20120102_172622.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjjMpd7SUu_I1iPwclZXFR4nLB4-rLOY4FaMn1Kpb1gxxj9ZkhLFts0S4aFxBhPStc4V5WB8k3iK0nivf57XdRQSFFGya7udgvvuGGxoccC0W3eP2UB4eMl9sQ-QcpDUa2dnHFB23qQLL6e/s320/IMG_20120102_172622.jpg" width="320" /></a></div><br />
<span style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14px; line-height: 19px;"><br />
</span><br />
<br />
<div class="separator" style="clear: both; text-align: center;"></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg6dPoAFDI-tcO0XZxIZAw-Z9IZ9wI9RSMoQjDeVUzAa8MrGe-zPSooUcQOcheQWhpButVt-veDEVnT-hxIrxEO7ppStxxrHLMYWEM9Sax93WruMpxMr1MvoCBXeTRh5hBobTTMHV1rPOkf/s1600/IMG_20120102_172700.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg6dPoAFDI-tcO0XZxIZAw-Z9IZ9wI9RSMoQjDeVUzAa8MrGe-zPSooUcQOcheQWhpButVt-veDEVnT-hxIrxEO7ppStxxrHLMYWEM9Sax93WruMpxMr1MvoCBXeTRh5hBobTTMHV1rPOkf/s320/IMG_20120102_172700.jpg" width="320" /></a></div><b style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14px; line-height: 19px;">Lay</b><span style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14px; line-height: 19px;"> shrimp on the cookie sheet then </span><b style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14px; line-height: 19px;">spray</b><span style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14px; line-height: 19px;"> the top of the shrimp with more cooking spray; </span><b style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14px; line-height: 19px;">bake</b><span style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14px; line-height: 19px;"> in the middle rack for about 10 minutes. </span><b style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14px; line-height: 19px;">Turn</b><span style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14px; line-height: 19px;"> shrimp over then cook another 6-7 minutes or until cooked though. </span><b style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14px; line-height: 19px;">Remove</b><span style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14px; line-height: 19px;"> from oven and serve with dipping sauce.</span><br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiq7apzbibqWxOJQUsnz50CyRMuTGjAuMI_kLA672ptQDU6OaS9L04JKgyEgCLG7VeGU_j2gH8B8_jJJ_RFufWwCjySVBshSWJmyvHLE9YBbfFLqnulacezUMo_Or57qiItXghPuZb3QL-w/s1600/IMG_20120102_175719.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiq7apzbibqWxOJQUsnz50CyRMuTGjAuMI_kLA672ptQDU6OaS9L04JKgyEgCLG7VeGU_j2gH8B8_jJJ_RFufWwCjySVBshSWJmyvHLE9YBbfFLqnulacezUMo_Or57qiItXghPuZb3QL-w/s320/IMG_20120102_175719.jpg" width="320" /></a></div><br />
<span style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14px; line-height: 19px;">For the sauce, combine all the ingredients and place in a small bowl.</span><br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjk9Ad_UCf5aMsST9pk1oWvpGklnqghxPtoGP6q1z8bB53OAK8XUU0kiPwV3OwbxV5fVXaj1DVtu-T6nq-gHFlKmheoizbqyj7w5N8mVT8k1jfCFXz3XUO7muNcsZMwJeA4cko1iL2U7Wgy/s1600/IMG_20120102_175847.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjk9Ad_UCf5aMsST9pk1oWvpGklnqghxPtoGP6q1z8bB53OAK8XUU0kiPwV3OwbxV5fVXaj1DVtu-T6nq-gHFlKmheoizbqyj7w5N8mVT8k1jfCFXz3XUO7muNcsZMwJeA4cko1iL2U7Wgy/s320/IMG_20120102_175847.jpg" width="320" /></a></div><span style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14px; line-height: 19px;"><br />
</span><br />
<span style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14px; line-height: 19px;"><br />
</span><br />
<span style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14px; line-height: 19px;">These were absolutely delicious and everyone loved them! They were nice and crunchy and the sauce was the perfect mix of sweet and spicy.</span>Beth Dunfordhttp://www.blogger.com/profile/01078317359484726651noreply@blogger.com0tag:blogger.com,1999:blog-1172003360030424245.post-54058673309709721982012-01-03T20:26:00.000-08:002012-01-03T20:26:08.467-08:00January Newsletter<div class="MsoNormal"><span style="font-family: Arial; font-size: 10.0pt;"><i>True life is lived when tiny changes occur.<o:p></o:p></i></span></div><div class="MsoNormal"><span style="font-family: Arial; font-size: 10.0pt;">-Leo Tolstoy<o:p></o:p></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-family: Arial;"><b>New Year, New You<o:p></o:p></b></span></div><!--[if gte vml 1]><v:shapetype id="_x0000_t75" coordsize="21600,21600"
o:spt="75" o:preferrelative="t" path="m@4@5l@4@11@9@11@9@5xe" filled="f"
stroked="f"> <v:stroke joinstyle="miter"/> <v:formulas> <v:f eqn="if lineDrawn pixelLineWidth 0"/> <v:f eqn="sum @0 1 0"/> <v:f eqn="sum 0 0 @1"/> <v:f eqn="prod @2 1 2"/> <v:f eqn="prod @3 21600 pixelWidth"/> <v:f eqn="prod @3 21600 pixelHeight"/> <v:f eqn="sum @0 0 1"/> <v:f eqn="prod @6 1 2"/> <v:f eqn="prod @7 21600 pixelWidth"/> <v:f eqn="sum @8 21600 0"/> <v:f eqn="prod @7 21600 pixelHeight"/> <v:f eqn="sum @10 21600 0"/> </v:formulas> <v:path o:extrusionok="f" gradientshapeok="t" o:connecttype="rect"/> <o:lock v:ext="edit" aspectratio="t"/> </v:shapetype><v:shape id="_x0000_s1026" type="#_x0000_t75" style='position:absolute;
margin-left:340.2pt;margin-top:61.4pt;width:146.85pt;height:146.85pt;
z-index:1'> <v:imagedata src="file:///Beth's%20Big%20drive/Users/bethhood/Library/Preferences/Microsoft/Clipboard/msoclip1/01/clip_clip_image001.jpg"
o:title="a_january_photo"/> <w:wrap type="square"/> </v:shape><![endif]--><!--[if !vml]--><!--[endif]--><span style="font-family: Arial; font-size: 10.0pt;">A lot of people begin the New Year by making resolutions. We’ve all been there. We take a vow to lose weight, exercise more or spend more time with our family. We start the year with great intentions, but then we quickly relapse into old habits. Why is it so hard to stick to those New Year’s resolutions? <o:p></o:p></span><br />
<span style="font-family: Arial; font-size: 10.0pt;">Here are some ways you can make your intentions a reality this year:<o:p></o:p></span><br />
<div style="margin-left: .5in; mso-list: l7 level1 lfo11; text-indent: -.25in;"><!--[if !supportLists]--><span style="font-family: Arial; font-size: 10.0pt;"><b>1.<span style="font: 7.0pt "Times New Roman";"> </span></b></span><!--[endif]--><span style="font-family: Arial; font-size: 10.0pt;"><b>Write down your intentions and keep them in a visible place</b></span><span style="font-family: Arial; font-size: 10.0pt;">, like taped to your bedroom mirror or the dashboard of your car. <o:p></o:p></span></div><div style="margin-left: .5in; mso-list: l7 level1 lfo11; text-indent: -.25in;"><!--[if !supportLists]--><span style="font-family: Arial; font-size: 10.0pt;"><b>2.<span style="font: 7.0pt "Times New Roman";"> </span></b></span><!--[endif]--><span style="font-family: Arial; font-size: 10.0pt;"><b>Get to the source of whatever is keeping you in a rut. </b></span><span style="font-family: Arial; font-size: 10.0pt;">Are you in a stressful relationship that causes you to eat a pint of Ben & Jerry’s every night? Are you stressed at your job and feel too tired to exercise after work? If you don’t tackle the root of the behavior, it will be much harder to accomplish your goal. <o:p></o:p></span></div><div style="margin-left: .5in; mso-list: l7 level1 lfo11; text-indent: -.25in;"><!--[if !supportLists]--><span style="font-family: Arial; font-size: 10.0pt;"><b>3.<span style="font: 7.0pt "Times New Roman";"> </span></b></span><!--[endif]--><span style="font-family: Arial; font-size: 10.0pt;"><b>Be clear about what your life would look like once you achieve your goal. </b></span><span style="font-family: Arial; font-size: 10.0pt;">If you resolve to go to the gym more, how will this benefit you? Get connected to the result of your action, and you will be more likely to stick with your plan.<o:p></o:p></span></div><div style="margin-left: .5in; mso-list: l7 level1 lfo11; text-indent: -.25in;"><!--[if !supportLists]--><span style="font-family: Arial; font-size: 10.0pt;"><b>4.<span style="font: 7.0pt "Times New Roman";"> </span></b></span><!--[endif]--><span style="font-family: Arial; font-size: 10.0pt;"><b>Share your resolutions with friends and family. </b></span><span style="font-family: Arial; font-size: 10.0pt;">Hold each other accountable for achieving your goals. If you want to go to the gym more, have a friend call you two or three times a week to check on you or invite them to join you. <o:p></o:p></span></div><div style="margin-left: .5in; mso-list: l7 level1 lfo11; text-indent: -.25in;"><!--[if !supportLists]--><span style="font-family: Arial; font-size: 10.0pt;"><b>5.<span style="font: 7.0pt "Times New Roman";"> </span></b></span><!--[endif]--><span style="font-family: Arial; font-size: 10.0pt;"><b>Reward yourself with every little accomplishment.</b></span><span style="font-family: Arial; font-size: 10.0pt;"> If your intention is to lose weight and you lose 1 pound a week, pamper yourself with a massage.<o:p></o:p></span></div><span style="font-family: Arial; font-size: 10.0pt;">Big changes do not require big leaps. Permanent change is more likely to happen gradually than through one big restrictive plan. Allow yourself to climb the ladder one rung at a time.<o:p></o:p></span><br />
<span style="font-family: Arial; font-size: 10.0pt;">Happy New Year!</span><span style="font-family: Arial;"><b><o:p></o:p></b></span><br />
<div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-family: Arial;"><b><br />
</b></span></div><div class="MsoNormal"><span style="font-family: Arial;"><b>Recipe of the Month: Pineapple Basil Quinoa</b></span></div><div class="MsoNormal"><span style="font-family: Arial;"><b><br />
</b></span></div><div class="MsoNormal"><span style="font-family: Arial;">1/2 cup quinoa, rinsed</span></div><div class="MsoNormal"><span style="font-family: Arial;">1 cup chicken broth</span></div><div class="MsoNormal"><span style="font-family: Arial;">1/2 cup diced pineapple</span></div><div class="MsoNormal"><span style="font-family: Arial;">2T fresh basil leaves, chopped</span></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi6pDdVdH7p1UljIY94OO_-4Sz-VC2KDF4i9noVgyvUCdVhIbXw3lW9umxLl8Zq_6Okxs-hwyjdy9P17VCDvAyx-al397ksbkNIZGAm2X4nfv9vs_UA80l94CQEZPVKctsAHn6qN8WTi5kB/s1600/DSC_0181.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi6pDdVdH7p1UljIY94OO_-4Sz-VC2KDF4i9noVgyvUCdVhIbXw3lW9umxLl8Zq_6Okxs-hwyjdy9P17VCDvAyx-al397ksbkNIZGAm2X4nfv9vs_UA80l94CQEZPVKctsAHn6qN8WTi5kB/s320/DSC_0181.JPG" width="320" /></a></div><div class="MsoNormal"><span style="font-family: Arial;"><br />
</span></div><div class="MsoNormal"><span style="font-family: Arial;"><br />
</span></div><div class="MsoNormal"><span style="font-family: Arial;">Cook quinoa as directed in chicken broth. Add pineapple and basil. Presto! Now you have a quick, healthy and delicious side dish or a light meal.</span></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjvJEn-o-zPpXAlqiA79iBrMsRn2RfoPqgcvDpVWnydBeHMMm-dt-l5rhqUR5IgbR5IzYxe7rHHcDkWtbAJMhePGQms0mNXErov4_0dR54wozvMjL9lRvQvUirl0qH7w1doAzsNtcQjcOIE/s1600/DSC_0182.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjvJEn-o-zPpXAlqiA79iBrMsRn2RfoPqgcvDpVWnydBeHMMm-dt-l5rhqUR5IgbR5IzYxe7rHHcDkWtbAJMhePGQms0mNXErov4_0dR54wozvMjL9lRvQvUirl0qH7w1doAzsNtcQjcOIE/s320/DSC_0182.JPG" width="320" /></a></div><div class="MsoNormal"><span style="font-family: Arial;"><br />
</span></div><ul style="margin-top: 0in;" type="disc"></ul><div class="MsoNormal"><br />
</div><div class="MsoBodyText2"><span style="font-size: 12.0pt;"><b>Forward to a Friend</b></span><o:p></o:p></div><div class="MsoBodyText2">It’s such a pleasure to help those closest to us become happier and healthier. Please forward this newsletter to friends, family members or colleagues who might be interested and inspired by it.<o:p></o:p></div><div class="MsoBodyText2"><br />
</div><!--EndFragment-->Beth Dunfordhttp://www.blogger.com/profile/01078317359484726651noreply@blogger.com0tag:blogger.com,1999:blog-1172003360030424245.post-15090756676601593942011-12-12T08:48:00.000-08:002011-12-12T08:48:41.609-08:00December Newsletter<h1><b style="font-family: Arial; font-size: 13px;"><i>Don’t compromise yourself. You are all you’ve got.</i></b></h1><div class="MsoNormal"><span style="font-family: Arial; font-size: 10.0pt;"><b>-Janis Joplin<o:p></o:p></b></span></div><div class="MsoNormal"><br />
</div><h1><span style="font-size: 12.0pt;"><b>Beautiful Body Types</b></span><span style="font-size: 10.0pt;"><b><o:p></o:p></b></span></h1><div class="MsoNormal"><span style="font-family: Arial; font-size: 10.0pt;">Almost all of us have a distorted image of our body, often due to the importance our culture places on outward appearance and the onslaught of media images of airbrushed models and celebrities. On a daily basis, we talk to ourselves in ways we would never speak to another. Imagine speaking to a child the way you speak to yourself about your body. It would devastate and squelch a child. It affects you similarly, causing stress and emotional pain in your body, which can make improving your health or losing weight even more difficult.<o:p></o:p></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><!--[if gte vml 1]><v:shapetype id="_x0000_t75" coordsize="21600,21600"
o:spt="75" o:preferrelative="t" path="m@4@5l@4@11@9@11@9@5xe" filled="f"
stroked="f"> <v:stroke joinstyle="miter"/> <v:formulas> <v:f eqn="if lineDrawn pixelLineWidth 0"/> <v:f eqn="sum @0 1 0"/> <v:f eqn="sum 0 0 @1"/> <v:f eqn="prod @2 1 2"/> <v:f eqn="prod @3 21600 pixelWidth"/> <v:f eqn="prod @3 21600 pixelHeight"/> <v:f eqn="sum @0 0 1"/> <v:f eqn="prod @6 1 2"/> <v:f eqn="prod @7 21600 pixelWidth"/> <v:f eqn="sum @8 21600 0"/> <v:f eqn="prod @7 21600 pixelHeight"/> <v:f eqn="sum @10 21600 0"/> </v:formulas> <v:path o:extrusionok="f" gradientshapeok="t" o:connecttype="rect"/> <o:lock v:ext="edit" aspectratio="t"/> </v:shapetype><v:shape id="_x0000_s1026" type="#_x0000_t75" style='position:absolute;
margin-left:0;margin-top:-.2pt;width:3in;height:2in;z-index:1'> <v:imagedata src="file:///Beth's%20Big%20drive/Users/bethhood/Library/Preferences/Microsoft/Clipboard/msoclip1/01/clip_clip_image001.jpg"
o:title="old woman"/> <w:wrap type="square"/> </v:shape><![endif]--><!--[if !vml]--><!--[endif]--><span style="font-family: Arial; font-size: 10.0pt;">Think of all the intelligence, creativity and time you spend on improving, altering and judging your appearance. Who would you be and what could you accomplish if your valuable resources weren’t used this way? Constant emphasis on the external makes us discount the great presence and intelligence that is housed by the body. It makes us forget the magic of our internal rhythms and fail to acknowledge the beautiful bodies we have. <o:p></o:p></span></div><div class="MsoBodyText2"><br />
</div><div class="MsoBodyText2"><span style="font-size: 10pt;">The body you have right now is incredible! It never misses a heartbeat, it maintains homeostasis and it miraculously digests whatever you put in it. It is your instrument for expressing your creativity, intelligence and love. By focusing on the 1% you don’t like or wish were different, you may be ignoring the remaining 99% about your body that is beautiful, unique and delightful.<o:p></o:p></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><!--[if gte vml 1]><v:shape id="_x0000_s1027" type="#_x0000_t75"
style='position:absolute;margin-left:373.05pt;margin-top:.85pt;width:2in;
height:3in;z-index:2;mso-wrap-edited:f' wrapcoords="-112 0 -112 21525 21600 21525 21600 0 -112 0"> <v:imagedata src="file:///Beth's%20Big%20drive/Users/bethhood/Library/Preferences/Microsoft/Clipboard/msoclip1/01/clip_clip_image003.jpg"
o:title="running man"/> <w:wrap type="tight"/> </v:shape><![endif]--><!--[if !vml]--><!--[endif]--><span style="font-family: Arial; font-size: 10.0pt;">What would your life be like if you were simply at peace with the body you have? You may wish to make your body healthier and stronger, but could you do that out of love and respect for your body instead of the opposite? Could you begin to treat yourself with kindness, to limit the negative self-talk and to reconnect with your inner wisdom? Take a minute to imagine what that would feel like. It would mean celebrating your body rather than punishing it. It would mean nourishing your body rather than depriving it. It would mean a chance to watch your body flourish when treated with care and respect.<o:p></o:p></span></div><div class="MsoNormal"><br />
</div><h2>Food Focus: Sweet Potatoes<o:p></o:p></h2><div class="MsoNormal"><span style="font-family: Arial; font-size: 10.0pt;">Sweet potatoes are on everyone’s mind this season. They seem to go hand in hand with the holidays, and fortunately, eating these and other sweet vegetables needn’t be limited to this time of year. Cravings for sweets can be greatly reduced by adding sweet vegetables, such as sweet potatoes, yams, parsnips, beets, squash, turnips and rutabagas to your daily diet. Sweet potatoes elevate blood sugar gently rather than with the jolt delivered by simple refined carbohydrates, so there’s no energy crash after you eat them. Much higher in nutrients than white potatoes and especially rich in vitamin A, sweet potatoes offer a creamy consistency that is satisfying and soothing. They are healing to the stomach, spleen, pancreas and reproductive organs and help to remove toxins from the body. They can increase the quantity of milk in lactating women and can lessen cramps and premenstrual symptoms. If you don’t have any sweet potatoes in your kitchen, go out and buy some (organic and local if possible) and make the recipe below.<o:p></o:p></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-family: Arial;"><b>Recipe of the Month: Sweet Potatoes with Lime and Cilantro<o:p></o:p></b></span></div><div class="MsoNormal"><span style="font-family: Arial; font-size: 10.0pt;">This recipe is an eye-opener for those who find sweet potatoes cloyingly sweet or those who are tired of eating them smothered in marshmallows and brown sugar. Japanese sweet potatoes, with their pale flesh and delicate flavor, are a treat if you can find them.<o:p></o:p></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-family: Arial; font-size: 10.0pt;">Prep time: 10 minutes<o:p></o:p></span></div><div class="MsoNormal"><span style="font-family: Arial; font-size: 10.0pt;">Cooking time: 30-40 minutes<o:p></o:p></span></div><div class="MsoNormal"><span style="font-family: Arial; font-size: 10.0pt;">Yield: 4 servings<o:p></o:p></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-family: Arial; font-size: 10.0pt;"><b>Ingredients</b></span><span style="font-family: Arial; font-size: 10.0pt;">:<o:p></o:p></span></div><div class="MsoNormal"><span style="font-family: Arial; font-size: 10.0pt;">4 sweet potatoes<o:p></o:p></span></div><div class="MsoNormal"><span style="font-family: Arial; font-size: 10.0pt;">1/2 bunch fresh cilantro<o:p></o:p></span></div><div class="MsoNormal"><span style="font-family: Arial; font-size: 10.0pt;">2-3 limes<o:p></o:p></span></div><div class="MsoNormal"><span style="font-family: Arial; font-size: 10.0pt;">butter or olive oil, salt (optional) <o:p></o:p></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-family: Arial; font-size: 10.0pt;"><b>Directions</b></span><span style="font-family: Arial; font-size: 10.0pt;">:<o:p></o:p></span></div><div class="MsoNormal" style="margin-left: .25in; tab-stops: .25in; text-indent: -.25in;"><span style="font-family: Arial; font-size: 10.0pt;">1. Wash the sweet potatoes and bake them whole, in their skins, at 375 degrees until tender, about 40 minutes.<o:p></o:p></span></div><div class="MsoNormal" style="margin-left: .25in; tab-stops: .25in; text-indent: -.25in;"><span style="font-family: Arial; font-size: 10.0pt;">2. Wash and chop cilantro leaves.<o:p></o:p></span></div><div class="MsoNormal" style="margin-left: .25in; tab-stops: .25in; text-indent: -.25in;"><span style="font-family: Arial; font-size: 10.0pt;">3. When sweet potatoes are done, slit open the skin and place on serving plate. Season with salt and dots of butter or a sprinkle of oil, if you like, then squeeze fresh lime juice all over, and shower with cilantro leaves.</span><span style="font-family: Arial;"><o:p></o:p></span></div><div class="MsoNormal" style="margin-left: .25in; tab-stops: .25in; text-indent: -.25in;"><span style="font-family: Arial; font-size: 10.0pt;"><br />
</span></div><div class="MsoNormal" style="margin-left: .25in; tab-stops: .25in; text-indent: -.25in;"><span style="font-family: Arial; font-size: 10.0pt;"><br />
</span></div><div class="MsoNormal" style="margin-left: .25in; tab-stops: .25in; text-indent: -.25in;"></div><h1 class="entry-title" style="background-color: white; clear: both; font-weight: normal; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-indent: -24px;"><span class="Apple-style-span" style="font-family: Arial; font-size: x-small;"><u><br />
</u></span></h1><br />
<div class="MsoNormal"><br />
</div><div class="MsoBodyText2"><b>Forward to a Friend</b><o:p></o:p></div><span style="font-size: 10pt;"><i>It’s such a pleasure to help those closest to us become happier and healthier. Please forward this newsletter to friends, family members or colleagues who might be interested and inspired by it.</i></span><!--EndFragment-->Beth Dunfordhttp://www.blogger.com/profile/01078317359484726651noreply@blogger.com0tag:blogger.com,1999:blog-1172003360030424245.post-81819815462341995282011-11-23T07:32:00.000-08:002011-11-23T07:32:05.274-08:00Happy Thanksgiving!So, tomorrow is the big day. As we prepare for the biggest meal of the year, I thought I would post some tips for keeping you from totally over indulging at your Thanksgiving dinner.<br />
<br />
<ul><li>Remember the reason for Thanksgiving-remind yourself of all that you are grateful for and enjoy the company you are with.</li>
<li>Start your day off on the right foot with a bowl of whole grain oatmeal, a green smoothie (gotta get in those greens!), or some eggs scrambled with veggies.</li>
<li>Make sure there is a veggie platter where you are spending the holiday. If someone else isn't bringing it, volunteer to bring it yourself. What a better way to snack than on fresh, raw vegetables?</li>
<li>Cut back on the butter and sugar. Most recipes call for too much of both. Play with your recipes to see where you can skimp without losing flavor. You will be surprised! </li>
<li>This is not the "last meal". You don't need to stuff yourself to the point of discomfort. Eat a small portion of each dish and take leftovers if you want more. It doesn't need to all be consumed in one sitting!</li>
<li>Get moving! Some families play flag football together while others go for a family walk. If your family doesn't have a tradition yet, now is the time to start one!</li>
</ul><br />
<br />
<br />
Wherever you are spending Thanksgiving this year, I wish you all a safe, happy holiday enjoyed with those that mean the most to you!<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjJvEq5cCDRd7AKLa4HAIHVkgjW_l6lRp0D4fzx7cqxsbotQM2advOJd9AmgHhS3POhECnCDaNcLJ2fgdS9MlTkwNsLpR6WOw8tzGHlpUx9om-iYQSd-wrWCwrw5qVf1t9xKEdJ_1lFhq5U/s1600/2011-11-23+08.10.50.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjJvEq5cCDRd7AKLa4HAIHVkgjW_l6lRp0D4fzx7cqxsbotQM2advOJd9AmgHhS3POhECnCDaNcLJ2fgdS9MlTkwNsLpR6WOw8tzGHlpUx9om-iYQSd-wrWCwrw5qVf1t9xKEdJ_1lFhq5U/s400/2011-11-23+08.10.50.jpg" width="400" /></a></div>Beth Dunfordhttp://www.blogger.com/profile/01078317359484726651noreply@blogger.com0tag:blogger.com,1999:blog-1172003360030424245.post-38900031472448998122011-11-13T10:52:00.000-08:002011-11-13T12:53:02.624-08:00November Newsletter<div class="MsoBodyText3"><span style="font-family: Arial; font-size: 10pt;"><b><i>There is more to life than increasing its speed. <o:p></o:p></i></b></span></div><div class="MsoBodyText3"><span style="font-family: Arial; font-size: 10pt;"><b>-Gandhi<o:p></o:p></b></span></div><div class="MsoBodyText3"><br />
</div><div class="MsoBodyText3"><span style="font-family: Arial; font-size: 12pt;"><b>Get Slow</b></span><span style="font-family: Arial; font-size: 12pt;"><o:p></o:p></span></div><div class="MsoNormal"><span style="font-family: Arial; font-size: 10pt;">Who doesn’t feel as if there aren’t enough hours in the day? We rush through the day, running here and there, and end up exhausted. Somehow these days full of duties, obligations and busyness have begun to build up and become our lives. We spend our time doing things we don’t really want to do, yet feel we should. We’ve come to believe that being productive and crossing things off our to-do list is the ultimate goal. <o:p></o:p></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjkMPcfvhvyMZA5btdEoxryjbowi4sJBWtTfXVHPUzUBaoxV6_1xhT9YQ-ZiOWKiSMcf0CFPW7gozEH_IYpViXsZKa4Sh62N0iT76APs3EgrjuvRywjyqykJsaTvWzVNhACCNZqDFJaZwTY/s1600/DSC_0259.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjkMPcfvhvyMZA5btdEoxryjbowi4sJBWtTfXVHPUzUBaoxV6_1xhT9YQ-ZiOWKiSMcf0CFPW7gozEH_IYpViXsZKa4Sh62N0iT76APs3EgrjuvRywjyqykJsaTvWzVNhACCNZqDFJaZwTY/s320/DSC_0259.jpg" width="212" /></a></div><span style="font-family: Arial; font-size: 10pt;">The truth is, life on Earth is a brief gift, and our time is too precious to be used like this. If we want our lives to be balanced and healthy, we need to lessen our load and increase our down time. This means planning less in a day, prioritizing those things that make our hearts sing and de-prioritizing those things that are not imperative. <o:p></o:p></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-family: Arial; font-size: 10pt;">If we must accomplish many things each day, we can still change the quality with which we do things. How can we transmute that sprint to the train into something delicious instead of the usual gripping and tightening experience? Where can we find ease in the midst of stress? How can we cultivate the art of going slowly?<o:p></o:p></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-family: Arial; font-size: 10pt;">Take a few moments before you climb out of bed in the morning to remember your dreams and to think about what you want from the day. Leave your watch on the bedside table. Take the scenic route. Sit for a moment with your eyes closed when you start your computer. Check email only twice a day. Don’t pack your schedule so tightly that there’s no time for a short walk. Light candles before you start to cook dinner. Add one moment here and there for slowness; it can be done simply and will have a profound effect on your well-being.<o:p></o:p></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-family: Arial; font-size: 10pt;"><i>Adapted from an article by Marco Visscher & Jay Walljasper, Ode Magazine, Issue #15, www.odemagazine.com<o:p></o:p></i></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-family: Arial;"><b>Food Focus: Oils and Fats</b></span><span style="font-family: Arial; font-size: 10pt;"><o:p></o:p></span></div><div class="MsoNormal"><span style="font-family: Arial; font-size: 10pt;">Not all oils and fats are created equal. Heavily processed, hydrogenated, “trans” fats and oils that are used in prepared, packaged foods can be extremely damaging to the body. However, fats and oils from whole foods and other high-quality sources can steady our metabolism, keep hormone levels even, nourish our skin, hair and nails and provide lubrication to keep the body functioning fluidly. Our bodies also need fat for insulation and to protect and hold our organs in place. <o:p></o:p></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-family: Arial; font-size: 10pt;">A healthy percentage of high-quality fat in a meal satisfies and leaves feelings of energy, fulfillment and warmth. When there are excess fats and oils in the diet, especially heavily processed fats, symptoms can include weight gain, skin breakouts, high blood pressure, liver strain and an overall feeling of mental, physical and emotional heaviness. Signs of insufficient high-quality fats are brittle hair and nails, dry skin, hunger after meals and feeling cold.<o:p></o:p></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-family: Arial; font-size: 10pt;">There are many sources of healthy fats and oils:<o:p></o:p></span></div><div class="MsoNormal" style="margin-left: .5in; mso-layout-grid-align: none; mso-list: l1 level1 lfo3; mso-pagination: none; tab-stops: 28.0pt 56.0pt 84.0pt 112.0pt 140.0pt 168.0pt 196.0pt 224.0pt 3.5in 280.0pt 308.0pt 336.0pt; text-autospace: none; text-indent: -.25in;"><span style="font-family: Symbol; font-size: 10pt;">·<span style="font: normal normal normal 7pt/normal 'Times New Roman';"> </span></span><span style="font-family: Arial; font-size: 10pt;">For sautéing and baking, try butter, ghee (clarified butter) or coconut oil because they do not break down when used at high temperatures. <o:p></o:p></span></div><div class="MsoNormal" style="margin-left: .5in; mso-layout-grid-align: none; mso-list: l1 level1 lfo3; mso-pagination: none; tab-stops: 28.0pt 56.0pt 84.0pt 112.0pt 140.0pt 168.0pt 196.0pt 224.0pt 3.5in 280.0pt 308.0pt 336.0pt; text-autospace: none; text-indent: -.25in;"><span style="font-family: Symbol; font-size: 10pt;">·<span style="font: normal normal normal 7pt/normal 'Times New Roman';"> </span></span><span style="font-family: Arial; font-size: 10pt;">When sautéing foods at moderate temperatures, try organic extra virgin olive oil. <o:p></o:p></span></div><div class="MsoNormal" style="margin-left: .5in; mso-layout-grid-align: none; mso-list: l1 level1 lfo3; mso-pagination: none; tab-stops: 28.0pt 56.0pt 84.0pt 112.0pt 140.0pt 168.0pt 196.0pt 224.0pt 3.5in 280.0pt 308.0pt 336.0pt; text-autospace: none; text-indent: -.25in;"><span style="font-family: Symbol; font-size: 10pt;">·<span style="font: normal normal normal 7pt/normal 'Times New Roman';"> </span></span><span style="font-family: Arial; font-size: 10pt;">Oils like flaxseed, sesame, toasted sesame, walnut and pumpkin seed are best used unheated in sauces or dressings on top of salads, veggies or grains. <o:p></o:p></span></div><div class="MsoNormal" style="margin-left: .5in; mso-layout-grid-align: none; mso-list: l1 level1 lfo3; mso-pagination: none; tab-stops: 28.0pt 56.0pt 84.0pt 112.0pt 140.0pt 168.0pt 196.0pt 224.0pt 3.5in 280.0pt 308.0pt 336.0pt; text-autospace: none; text-indent: -.25in;"><span style="font-family: Symbol; font-size: 10pt;">·<span style="font: normal normal normal 7pt/normal 'Times New Roman';"> </span></span><span style="font-family: Arial; font-size: 10pt;">Other healthy fats are found in whole nuts and seeds and in their butters like almond butter or tahini. <o:p></o:p></span></div><div class="MsoNormal" style="margin-left: .5in; mso-layout-grid-align: none; mso-list: l1 level1 lfo3; mso-pagination: none; tab-stops: 28.0pt 56.0pt 84.0pt 112.0pt 140.0pt 168.0pt 196.0pt 224.0pt 3.5in 280.0pt 308.0pt 336.0pt; text-autospace: none; text-indent: -.25in;"><span style="font-family: Symbol; font-size: 10pt;">·<span style="font: normal normal normal 7pt/normal 'Times New Roman';"> </span></span><span style="font-family: Arial; font-size: 10pt;">Whole foods such as avocados, olives and coconuts are great sources of healthy fat, along with wild salmon and omega-3 and omega-6 organic eggs. <o:p></o:p></span></div><div class="MsoNormal"><span style="font-family: Arial; font-size: 10pt;">Experiment with these healthy fat sources and see which work best for you and leave you satisfied.<o:p></o:p></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-family: Arial; font-size: 10pt;">When selecting oils, buy the highest-quality organic products you can afford, since cooking oils are the backbone of so many dishes. Good words to look for on the label are organic, first-pressed, cold-pressed, extra-virgin and unrefined. Words to avoid are expeller-pressed, refined and solvent extracted. <o:p></o:p></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-family: Arial;"><b>Recipe of the Month: <o:p></o:p></b></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span class="Apple-style-span" style="font-family: Arial; font-size: 16px; font-weight: bold;">Avocado Dip</span></div><div class="MsoNormal"><span style="font-family: Arial; font-size: 10pt;">Prep Time: 3 minutes<o:p></o:p></span></div><div class="MsoNormal"><span style="font-family: Arial; font-size: 10pt;">Yield: 1 cup<o:p></o:p></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-family: Arial; font-size: 10pt;"><b>Ingredients:</b></span><span style="font-family: Arial; font-size: 10pt;"><o:p></o:p></span></div><div class="MsoNormal"><span style="font-family: Arial; font-size: 10pt;">1 large peeled and pitted avocado<o:p></o:p></span></div><div class="MsoNormal"><span style="font-family: Arial; font-size: 10pt;">2/3 cup plain yogurt, goat yogurt or soy yogurt<o:p></o:p></span></div><div class="MsoNormal"><span style="font-family: Arial; font-size: 10pt;">1 diced tomato<o:p></o:p></span></div><div class="MsoNormal"><span style="font-family: Arial; font-size: 10pt;">dash or two of cayenne pepper<o:p></o:p></span></div><div class="MsoNormal"><span style="font-family: Arial; font-size: 10pt;">sea salt and black pepper<o:p></o:p></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-family: Arial; font-size: 10pt;"><b>Directions</b></span><span style="font-family: Arial; font-size: 10pt;">:<o:p></o:p></span></div><div class="MsoNormal" style="margin-left: .25in; mso-layout-grid-align: none; mso-pagination: none; tab-stops: .25in; text-autospace: none; text-indent: -.25in;"><span style="font-family: Arial; font-size: 10pt;">1. Mash avocado with a fork until very smooth.<o:p></o:p></span></div><div class="MsoNormal" style="margin-left: .25in; mso-layout-grid-align: none; mso-pagination: none; tab-stops: .25in; text-autospace: none; text-indent: -.25in;"><span style="font-family: Arial; font-size: 10pt;">2. Add yogurt, tomato, cayenne. Blend until smooth. This may be done in a food processor, in a blender or with a fork.<o:p></o:p></span></div><div class="MsoNormal" style="margin-left: .25in; mso-layout-grid-align: none; mso-pagination: none; tab-stops: .25in; text-autospace: none; text-indent: -.25in;"><span style="font-family: Arial; font-size: 10pt;">3. Add sea salt and fresh black pepper to taste.<o:p></o:p></span></div><div class="MsoNormal" style="margin-left: .25in; mso-layout-grid-align: none; mso-pagination: none; tab-stops: .25in; text-autospace: none; text-indent: -.25in;"><span style="font-family: Arial; font-size: 10pt;">4. Serve chilled with mixed raw vegetables.<o:p></o:p></span></div><div class="MsoNormal"><span style="font-family: Arial; font-size: 10pt;"><i>Note: Best made a maximum of 1 hour before serving.<o:p></o:p></i></span></div><div class="MsoNormal"><br />
</div><div class="MsoBodyText2"><span style="font-size: 12pt;"><b>Forward to a Friend</b></span><span style="font-size: 12pt;"><o:p></o:p></span></div><span style="font-size: 12pt;">It’s such a pleasure to help those closest to us become happier and healthier. Please forward this newsletter to friends, family members or colleagues who might be interested and inspired by it.</span>Beth Dunfordhttp://www.blogger.com/profile/01078317359484726651noreply@blogger.com0tag:blogger.com,1999:blog-1172003360030424245.post-59099777316592572532011-11-04T16:06:00.000-07:002011-11-04T16:06:17.688-07:00<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgjcwykGxm0w421-AQr8o5NYxyA9vm-KKwEcgvw6t6ORyElok6QJDExBb1GgtjQwCgp3G8AQHfHA-PaZvfycynV7PSPMovian1aBKSud_PNRcGFXtG32XW0M_eb_Rth-a60PGzCBvvTL5XR/s1600/DSC_0105.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="132" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgjcwykGxm0w421-AQr8o5NYxyA9vm-KKwEcgvw6t6ORyElok6QJDExBb1GgtjQwCgp3G8AQHfHA-PaZvfycynV7PSPMovian1aBKSud_PNRcGFXtG32XW0M_eb_Rth-a60PGzCBvvTL5XR/s200/DSC_0105.JPG" width="200" /></a></div>Health is so much more than the food we eat and exercise. One aspect of health that many people don't consider is in the products we use around the house for cleaning or personal care. I have made a point to rid my home of as many chemical cleaners as possible. I started small, replacing my glass cleaner with a squirt bottle of club soda. It does a great job removing smudges from glass and mirrors and the bonus is-the kids can help clean, and even beg for their turn to spray. I use vinegar and water (50/50) to clean my tile floors. Vinegar is a natural anti bacterial so I feel confident that I am cleaning the germs without harsh chemicals. It also kills 82% of molds and 80% of viruses! Costco sells a huge bottle of vinegar for about $5, or it can be found at your local grocery store as well. Speaking of Costco, I have been getting my dishwashing detergent there for some time. I decided that when I was out, I was going to make my own. I did some research and found a super simple recipe. I have been using it for a couple of weeks now and have no complaints. Good for the environment, your health and your budget!<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiLTaflKDBPdcgcWrSBipBMCtMyV8qkvo-3UqqVDRs4jt9NVVXe11OYoSW6XIOpQqn5ZQEAwoLRUh9SZPltCqMcBlhcEEdfcIdsuPhAyTNp3jGvU0xrkYYBjT0QJg-4elE1cESb0BMpkEL7/s1600/DSC_0100.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiLTaflKDBPdcgcWrSBipBMCtMyV8qkvo-3UqqVDRs4jt9NVVXe11OYoSW6XIOpQqn5ZQEAwoLRUh9SZPltCqMcBlhcEEdfcIdsuPhAyTNp3jGvU0xrkYYBjT0QJg-4elE1cESb0BMpkEL7/s320/DSC_0100.JPG" width="320" /></a></div><br />
<br />
<u>Dishwashing Detergent</u><br />
1 cup Borax<br />
1 cup Baking Soda<br />
several drops essential oil of your choice ( I used tangerine)<br />
<br />
Mix all ingredients in a resealable container. Use 2 tablespoons per load and fill your rinse aid dispenser with straight vinegar.Beth Dunfordhttp://www.blogger.com/profile/01078317359484726651noreply@blogger.com0tag:blogger.com,1999:blog-1172003360030424245.post-37710826097182007132011-10-25T21:44:00.000-07:002011-10-26T08:54:37.295-07:00Chocolate and Child Slavery<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Before you go out and stock up on Halloween candy, please read this. Do you have any idea that most of the chocolate that we buy in the United States comes to us via child slaves on cocoa farms on the Ivory Coast in Africa? Over 40% of the worlds farms are located i<span class="Apple-style-span" style="color: #333333;"><span class="Apple-style-span" style="line-height: 18px;">n Cote D' Ivoire, where at least 12,000 children, some groups say up to 200,000, have been forced into slavery so we can enjoy our chocolate treats. Most of the children are under the age of 12 and work from 12-15 hours a day. They carry huge bags of cocoa beans that are often bigger than they are and weigh more. They are fed only bananas and are forced to sleep with 20 other children locked in a tiny room where they sleep on wooden planks and urinate in a can. The children are often beaten with cocoa tree branches. </span></span></span><br />
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="color: #333333;"><span class="Apple-style-span" style="line-height: 18px;"><br />
</span></span></span><br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgfNYxuDgRF51oFG2IbpJHLHsP7NAk2GDXS72lHIPuMXiHFvExpJ-bLRg5OmK9Dswsy2VQcucWCSoi6AxbBULfXn18rEMYJqF8GO5G6FXXkQuZWSLrunrP7kZMbNAWEBJus4qqVIL7UcStK/s1600/DSC_0005.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="265" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgfNYxuDgRF51oFG2IbpJHLHsP7NAk2GDXS72lHIPuMXiHFvExpJ-bLRg5OmK9Dswsy2VQcucWCSoi6AxbBULfXn18rEMYJqF8GO5G6FXXkQuZWSLrunrP7kZMbNAWEBJus4qqVIL7UcStK/s400/DSC_0005.JPG" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">*I did NOT purchase this candy. It was collected by my kids at our community's Trunk or Treat</td></tr>
</tbody></table><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="color: #333333;"><span class="Apple-style-span" style="line-height: 18px;"><br />
</span></span></span><br />
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="color: #333333;"><span class="Apple-style-span" style="line-height: 18px;">The following are companies that get their cocoa beans from countries that use child labor. This Halloween, please do your part. Take a stand and do not buy candy from these companies.</span></span></span><br />
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="color: #333333;"><span class="Apple-style-span" style="font-size: 14px; line-height: 18px;"><br />
</span></span></span><br />
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="color: #333333;"><span class="Apple-style-span" style="font-size: 14px; line-height: 18px;">Hersheys</span></span></span><br />
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="color: #333333;"><span class="Apple-style-span" style="font-size: 14px; line-height: 18px;">M&M Mars</span></span></span><br />
<span class="Apple-style-span" style="background-color: white; color: #333333; font-family: Arial, Helvetica, sans-serif; font-size: 14px; line-height: 18px;">Cadbury's</span><br />
<span class="Apple-style-span" style="background-color: white; color: #333333; font-family: Arial, Helvetica, sans-serif; font-size: 14px; line-height: 18px;">Ben and Jerry's </span><br />
<span class="Apple-style-span" style="background-color: white; color: #333333; font-family: Arial, Helvetica, sans-serif; font-size: 14px; line-height: 18px;">Godiva</span><br />
<span class="Apple-style-span" style="background-color: white; color: #333333; font-family: Arial, Helvetica, sans-serif; font-size: 14px; line-height: 18px;">Kraft</span><br />
<span class="Apple-style-span" style="background-color: white; color: #333333; font-family: Arial, Helvetica, sans-serif; font-size: 14px; line-height: 18px;">Nestle</span><br />
<span class="Apple-style-span" style="background-color: white; color: #333333; font-family: Arial, Helvetica, sans-serif; font-size: 14px; line-height: 18px;">See's</span><br />
<span class="Apple-style-span" style="background-color: white; color: #333333; font-family: Arial, Helvetica, sans-serif; font-size: 14px; line-height: 18px;">Toblerone</span><br />
<span class="Apple-style-span" style="background-color: white; color: #333333; font-family: Arial, Helvetica, sans-serif; font-size: 14px; line-height: 18px;">Guittard</span><br />
<span class="Apple-style-span" style="background-color: white; color: #333333; font-family: Arial, Helvetica, sans-serif; font-size: 14px; line-height: 18px;"><br />
</span><br />
<span class="Apple-style-span" style="background-color: white; color: #333333; font-family: Arial, Helvetica, sans-serif; font-size: 14px; line-height: 18px;">You can find Fair Trade chocolate at the following retailers:</span><br />
<span class="Apple-style-span" style="background-color: white; color: #333333; font-family: Arial, Helvetica, sans-serif; font-size: 14px; line-height: 18px;"><br />
</span><br />
<span class="Apple-style-span" style="background-color: white; color: #333333; font-family: Arial, Helvetica, sans-serif; font-size: 14px; line-height: 18px;">Dunkin' Donuts</span><br />
<span class="Apple-style-span" style="background-color: white; color: #333333; font-family: Arial, Helvetica, sans-serif; font-size: 14px; line-height: 18px;">H E B</span><br />
<span class="Apple-style-span" style="background-color: white; color: #333333; font-family: Arial, Helvetica, sans-serif; font-size: 14px; line-height: 18px;">Fred Meyer</span><span class="Apple-style-span" style="background-color: white; color: #333333; font-family: Arial, Helvetica, sans-serif; font-size: 14px; line-height: 18px;">Whole Foods</span><br />
<span class="Apple-style-span" style="background-color: white; color: #333333; font-family: Arial, Helvetica, sans-serif; font-size: 14px; line-height: 18px;">Wild Oats</span><br />
<span class="Apple-style-span" style="background-color: white; color: #333333; font-family: Arial, Helvetica, sans-serif; font-size: 14px; line-height: 18px;">Safeway (includes Tom Thumb)</span><br />
<span class="Apple-style-span" style="background-color: white; color: #333333; font-family: Arial, Helvetica, sans-serif; font-size: 14px; line-height: 18px;">Starbucks</span><span class="Apple-style-span" style="background-color: white; color: #333333; font-family: Arial, Helvetica, sans-serif; font-size: 14px; line-height: 18px;">Trader Joe's</span><br />
<span class="Apple-style-span" style="background-color: white; color: #333333; font-family: Arial, Helvetica, sans-serif; font-size: 14px; line-height: 18px;">Target</span>Beth Dunfordhttp://www.blogger.com/profile/01078317359484726651noreply@blogger.com0tag:blogger.com,1999:blog-1172003360030424245.post-66956188254085256682011-10-19T14:36:00.000-07:002011-10-19T14:36:28.428-07:00Sweet Potato FriesI grew up thinking I didn't like sweet potatoes. It wasn't until I had them while at a friend's for Thanksgiving 12 years ago that I realized I had been missing out all those years! Sweet potato fries have become a staple in our house. They are so delicious and full of vitamins and nutrients. I will often make a batch to keep in the fridge for snacking. They are great cold and with their natural sweetness, will even satisfy a "sweet" craving.<br />
<br />
Here is my simple recipe:<br />
<br />
<b><u>Sweet Potato Fries</u></b><br />
<b><br />
</b><br />
Preheat oven to 425 degrees<br />
<br />
2 large sweet potatoes (or yams)<br />
sea salt<br />
pepper<br />
paprika<br />
cinnamon<br />
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhk6U7kLyMMqjFTu8LZw8iywD04T8JI9y73UkLCpdw2a_xSkqtDzYSPyPqy19JfC6TUkMaVFRl1BSRuPM4djQ-OMgAKkp-yFbzFSM0k5qpbV8J0ujkckeB5EYETHlimFk0ZVMthbSQYaBUH/s1600/DSC_0001.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="211" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhk6U7kLyMMqjFTu8LZw8iywD04T8JI9y73UkLCpdw2a_xSkqtDzYSPyPqy19JfC6TUkMaVFRl1BSRuPM4djQ-OMgAKkp-yFbzFSM0k5qpbV8J0ujkckeB5EYETHlimFk0ZVMthbSQYaBUH/s320/DSC_0001.JPG" width="320" /></a><br />
<br />
<br />
<br />
Peel the sweet potatoes<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgMvUhly3imX5jYkeqb3Q77f4mvzaYacydL0yMPw3_oNGFVtFyNqCuqADIkDsch0L7LIDIM4VpzkBqFgjsq5vLNV16PPqqS32VbVSRmLqtPmg9RUfQ8OL-WfgUDgx5F_cu1VabJG_yLYWqp/s1600/DSC_0002.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgMvUhly3imX5jYkeqb3Q77f4mvzaYacydL0yMPw3_oNGFVtFyNqCuqADIkDsch0L7LIDIM4VpzkBqFgjsq5vLNV16PPqqS32VbVSRmLqtPmg9RUfQ8OL-WfgUDgx5F_cu1VabJG_yLYWqp/s320/DSC_0002.JPG" width="320" /></a></div><br />
<br />
<br />
<br />
Cut them into fries and drizzle them with about 1/4 cup olive oil. Toss.<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgl5GPqUM2Y4IOHQ-2pfwfF3WMtVXmQdshucAnCiX76KQPWkpKqnKqEPo4-v1regYwoO94BgnPc4jtECCLWi8h8koPTGOTYFT6HSxq-d_BujfGxNHue-Bwo-Gb9g0Nu9pTMpPtANmoGHOup/s1600/DSC_0004.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgl5GPqUM2Y4IOHQ-2pfwfF3WMtVXmQdshucAnCiX76KQPWkpKqnKqEPo4-v1regYwoO94BgnPc4jtECCLWi8h8koPTGOTYFT6HSxq-d_BujfGxNHue-Bwo-Gb9g0Nu9pTMpPtANmoGHOup/s320/DSC_0004.JPG" width="320" /></a></div><br />
<br />
<br />
Sprinkle with salt, pepper, paprika and cinnamon, to taste.<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhFx5d1x7z6cc3be7HEg3R0OQHlWF1tIE3Yhs_nJWqAPCJrBAjsPRYL0pPhMPlSviRRvg-nto84gl3jUqphEPJ40mHFOwsWToCWNYYnqKWrBqsRVLV8RAHY9dFrJjtoT0olh9rZYRLNpSDU/s1600/DSC_0006.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhFx5d1x7z6cc3be7HEg3R0OQHlWF1tIE3Yhs_nJWqAPCJrBAjsPRYL0pPhMPlSviRRvg-nto84gl3jUqphEPJ40mHFOwsWToCWNYYnqKWrBqsRVLV8RAHY9dFrJjtoT0olh9rZYRLNpSDU/s320/DSC_0006.JPG" width="320" /></a></div><br />
<br />
<br />
Arrange them on a baking sheet so that all fries are touching the pan.<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj7ec0IU5hTwPV5uTEt-Y_4JEFd674hx4taHb59JDQTgZm_7pOu_J7CF19eRdecFADcp9dZ7Su02PDqpAqW-9MgwEUBAxzb90V_HogWL2GIC6I1A7uQaKERGE4Ac6tluLdS_KFk47yigs0Z/s1600/DSC_0007.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj7ec0IU5hTwPV5uTEt-Y_4JEFd674hx4taHb59JDQTgZm_7pOu_J7CF19eRdecFADcp9dZ7Su02PDqpAqW-9MgwEUBAxzb90V_HogWL2GIC6I1A7uQaKERGE4Ac6tluLdS_KFk47yigs0Z/s320/DSC_0007.JPG" width="320" /></a></div><br />
<br />
<br />
Bake them at 425 for 15 minutes. Flip them over and bake another 15 minutes or until desired level of crispness is achieved. (they will not get as crisp as a deep fried potato, obviously!)<br />
<br />
<br />
Enjoy!Beth Dunfordhttp://www.blogger.com/profile/01078317359484726651noreply@blogger.com0tag:blogger.com,1999:blog-1172003360030424245.post-73822472962002400272011-10-14T18:27:00.000-07:002011-10-14T18:27:34.802-07:00Pumpkin Oatmeal CookiesI love when Fall rolls around each year because that means pumpkin pancakes, pumpkin bread, pumpkin cookies....I even saw a recipe for pumpkin chili this year! I made pumpkin pancakes the other morning and had lots of pumpkin puree left. I searched for some pumpkin cookies and found this recipe <a href="http://www.theppk.com/2008/10/pumpkin-oatmeal-cookies/">http://www.theppk.com/2008/10/pumpkin-oatmeal-cookies/</a>. (I also got some yummy Pumpkin Chocolate Chip cookies from our neighbor earlier this week-thanks Aimee! Check out her blog at supermommoments.com)<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgWtN5rUmnP7EEWksZaV1Z4mhmz12fYYx78SJUIc4hKnzTe2pWBVS1b46zh9tzc7POT7khymt5TIMJMFQMKgDoeCn2wBOGCKCCylxypJAjOLH82ecOsW10RbGTFW_A5KaNZmKpmkyLzs04C/s1600/DSC_0004.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="132" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgWtN5rUmnP7EEWksZaV1Z4mhmz12fYYx78SJUIc4hKnzTe2pWBVS1b46zh9tzc7POT7khymt5TIMJMFQMKgDoeCn2wBOGCKCCylxypJAjOLH82ecOsW10RbGTFW_A5KaNZmKpmkyLzs04C/s200/DSC_0004.JPG" width="200" /></a></div>I changed it a bit....instead of a 1 2/3 cup of white sugar, I used 1/2 cup brown sugar and 1/2 cup agave. I also used white whole wheat flour and used coconut oil in place of canola oil. I put raisins in but left out the walnuts.<br />
Here is the recipe with my changes. Happy Fall!<br />
<br />
<span class="Apple-style-span" style="background-color: #fefcf8; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 15px; line-height: 18px;"></span><br />
<h3 style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: Arial, Helvetica, sans-serif; font-size: 32px; font-style: inherit; font-weight: bold; letter-spacing: -1px; line-height: 32px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 10px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;"><a href="http://www.theppk.com/2008/10/pumpkin-oatmeal-cookies/" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-size: 32px; font-style: inherit; line-height: 28px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-decoration: none; vertical-align: baseline;">Pumpkin Oatmeal Cookies</a></h3>by IsaChandra<br />
<div style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-size: 15px; font-style: inherit; line-height: 1.22em; margin-bottom: 1em; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">Makes 4 dozen cookies</div><div style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-size: 15px; font-style: inherit; line-height: 1.22em; margin-bottom: 1em; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">These are soft out of the oven, but as they cool they are nice and chewy. They are a serious crowd pleaser, for crowds with taste buds.</div><div style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-size: 15px; font-style: inherit; line-height: 1.22em; margin-bottom: 1em; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">Note: I use flax seeds because they make the texture a little chewier, but I’ve made them without and they’re still good!</div><div style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-size: 15px; font-style: inherit; line-height: 1.22em; margin-bottom: 1em; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;"><strong style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-size: 15px; font-style: normal; font-weight: bold; line-height: 1.22em; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">Equipment</strong><br />
baking sheets<br />
2 mixing bowls</div><div style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-size: 15px; font-style: inherit; line-height: 1.22em; margin-bottom: 1em; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;"><strong style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-size: 15px; font-style: normal; font-weight: bold; line-height: 1.22em; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">Ingredients</strong><br />
2 cups flour (white whole wheat)<br />
1 1/3 cups rolled oats<br />
1 teaspoon baking soda<br />
3/4 teaspoon salt<br />
1 tsp cinnamon<br />
1/2 teaspoon nutmeg</div><div style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-size: 15px; font-style: inherit; line-height: 1.22em; margin-bottom: 1em; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;"><strike>1 2/3 cups sugar</strike> 1/2 cup brown sugar, 1/2 cup agave<br />
<strike>2/3 cup canola oil</strike> 1/2 cup coconut oil<br />
2 tablespoons molasses<br />
1 cup canned pumpkin, or cooked pureed pumpkin<br />
1 teaspoon vanilla<br />
optional: 1 tablespoon ground flax seeds (yes!)</div><div style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-size: 15px; font-style: inherit; line-height: 1.22em; margin-bottom: 1em; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;"><strike>1 cup walnuts, finely chopped</strike><br />
1/2 cup raisins</div><div style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-size: 15px; font-style: inherit; line-height: 1.22em; margin-bottom: 1em; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhq-QNqCm0ZDBJCAAp0zCVum-I2wstDO3C52yJNDhK39-pD4RgPHJ-M-4Dmx6K3A1wMoLgNpvKx0p2HOaWwzFrOSGqEuPEF2E34YvUtynlRYxzFw1ongxYGoTzNJsAuWnKsrVnnP9K4xBNq/s1600/DSC_0001.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhq-QNqCm0ZDBJCAAp0zCVum-I2wstDO3C52yJNDhK39-pD4RgPHJ-M-4Dmx6K3A1wMoLgNpvKx0p2HOaWwzFrOSGqEuPEF2E34YvUtynlRYxzFw1ongxYGoTzNJsAuWnKsrVnnP9K4xBNq/s320/DSC_0001.JPG" width="320" /></a></div><strong style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-size: 15px; font-style: normal; font-weight: bold; line-height: 1.22em; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">Directions</strong><br />
Preheat oven to 350. Have ready 2 greased baking sheets. (I used parchment paper)</div><div style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-size: 15px; font-style: inherit; line-height: 1.22em; margin-bottom: 1em; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">Mix together flour, oats, baking soda, salt and spices.</div><div style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-size: 15px; font-style: inherit; line-height: 1.22em; margin-bottom: 1em; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">In a separate bowl, mix together sugar, oil, molasses, pumpkin and vanilla (and flax seeds if using) until very well combined. Add dry ingredients to wet in 3 batches, folding to combine. Fold in <strike>walnuts and</strike> raisins.</div><div style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-size: 15px; font-style: inherit; line-height: 1.22em; margin-bottom: 1em; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEieEh6Xh8vXQs_eDTIHWFrxIB3Njw45vR8NRRHAGr7N1aIuph-PNFssWDIvoC_3Rf5GCn68f7V6vp4NR-z13Nqil-nEK1nOSXCKR_NrbIIpR3dDpqBWUbGcbWd7KCrdL-5_uZWvKdgHS7Mg/s1600/DSC_0005.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEieEh6Xh8vXQs_eDTIHWFrxIB3Njw45vR8NRRHAGr7N1aIuph-PNFssWDIvoC_3Rf5GCn68f7V6vp4NR-z13Nqil-nEK1nOSXCKR_NrbIIpR3dDpqBWUbGcbWd7KCrdL-5_uZWvKdgHS7Mg/s320/DSC_0005.JPG" width="320" /></a></div>Drop by tablespoons onto greased cookie sheets. They don’t spread very much so they can be placed only an inch apart. Flatten the tops of the cookies with a fork or with your fingers, to press into cookie shape. Bake for 16 minutes at 350. If you are using two sheets of cookies on 2 levels of your oven, rotate the sheets halfway through for even baking. You’ll have enough batter for 4 trays.</div><div style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-size: 15px; font-style: inherit; line-height: 1.22em; margin-bottom: 1em; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgD-439Uec5yj45JcLCmALnSJ5jNsGhW93XVbe_-03tmcufHLUGuR-vm0FNgBT6EmlCP132jZ3UeFDSYn6TCi57s4PwD8yYLONi4quXRl1W6yqM907qgrYHQHXvwDKyfUxbKxkBDQGfy8Ws/s1600/DSC_0011.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgD-439Uec5yj45JcLCmALnSJ5jNsGhW93XVbe_-03tmcufHLUGuR-vm0FNgBT6EmlCP132jZ3UeFDSYn6TCi57s4PwD8yYLONi4quXRl1W6yqM907qgrYHQHXvwDKyfUxbKxkBDQGfy8Ws/s320/DSC_0011.JPG" width="320" /></a></div><br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhCwDrVpLmAIzSTHg7om2BeoDp5RfVsMpyP_fWm-zfbOv84dWjar-6nfM-3KRxVOVPTy3NtUnGhZKh0yJ3aEt0whGToVAVh75ALayTl4yqzhuXB_GBXVt4zs7btK455DCKGH3FCx59jYqco/s1600/DSC_0008.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhCwDrVpLmAIzSTHg7om2BeoDp5RfVsMpyP_fWm-zfbOv84dWjar-6nfM-3KRxVOVPTy3NtUnGhZKh0yJ3aEt0whGToVAVh75ALayTl4yqzhuXB_GBXVt4zs7btK455DCKGH3FCx59jYqco/s320/DSC_0008.jpg" width="212" /></a></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjOwgmaSHMgAcrYWLTZyeUBQ5pHvxK5uBeiFGzVdIDhbPKidKQggrBJcfve9F1ivdX1Ze4srja-HPQ5xLMXtA_AWQ23NvHPLz6jtdBJ2Y3k-SqQV5sggawq-ZhOwXdg9RIcFSYvjUPUVG7X/s1600/DSC_0013.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjOwgmaSHMgAcrYWLTZyeUBQ5pHvxK5uBeiFGzVdIDhbPKidKQggrBJcfve9F1ivdX1Ze4srja-HPQ5xLMXtA_AWQ23NvHPLz6jtdBJ2Y3k-SqQV5sggawq-ZhOwXdg9RIcFSYvjUPUVG7X/s320/DSC_0013.JPG" width="320" /></a></div>Remove from oven and get cookies onto a wire rack to cool. These taste best when they’ve had some time to cool and set. They taste even better the next day!</div>Beth Dunfordhttp://www.blogger.com/profile/01078317359484726651noreply@blogger.com0tag:blogger.com,1999:blog-1172003360030424245.post-72194888617986882112011-10-01T08:08:00.000-07:002011-10-01T08:08:00.475-07:00October Newsletter<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br />
</span><br />
<div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: 10pt;"><b><i><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">The secret of getting ahead is getting started. The secret of getting started is breaking your complex overwhelming tasks into manageable tasks, and then starting on the first one.<o:p></o:p></span></i></b></span></div><div class="MsoNormal"><span style="font-size: 10pt;"><b><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">-Mark Twain<o:p></o:p></span></b></span></div><div class="MsoNormal"><br />
</div><h1><span style="font-size: 12.0pt;"><b><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Time Management<o:p></o:p></span></b></span></h1><div class="MsoNormal"><span style="font-size: 10pt;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Have you ever wished for a few more hours in the day? Why is it that some people seem to get everything done effortlessly and others feel that time constantly eludes them? The secret to managing your time well isn’t working more hours. It is about prioritizing the important things and learning to use the time you have more efficiently and effectively. The secret is working smarter, not harder.<o:p></o:p></span></span></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi2r1Iu3BjY8DREoUwHsHJnoRjJ9QQbgkcwCbYb2KeHIISNVBAoIrB3dVDIXflVYqWjEe8eR3kBUiFMZwNUiAEj22cQzHxmaOh4S7kc6fZInj9ShZ_sepd5ZuAHiy0lGSD0q9WT-bx7H-GF/s1600/DSC_0165.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><img border="0" height="132" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi2r1Iu3BjY8DREoUwHsHJnoRjJ9QQbgkcwCbYb2KeHIISNVBAoIrB3dVDIXflVYqWjEe8eR3kBUiFMZwNUiAEj22cQzHxmaOh4S7kc6fZInj9ShZ_sepd5ZuAHiy0lGSD0q9WT-bx7H-GF/s200/DSC_0165.JPG" width="200" /></span></a></div><div class="MsoNormal"><span style="font-size: 10pt;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br />
</span></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: 10pt;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Some of us, by nature, organize and get tasks out of the way before we relax, while others of us play first and work later. It is important to first recognize which type you are and whether your style is allowing you to have the life you really want. Maybe you are super-organized at work, but burned out because you don’t know how to make time for yourself. Maybe you are naturally a less organized person who knows how to relax, but you are dissatisfied because you aren’t fulfilling your goals and dreams.<o:p></o:p></span></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: 10pt;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Rather than labeling yourself or beating yourself up, realize that time management is an area of your life that you can strengthen. Like a new muscle, it takes practice and repetition to make it stronger. To help you get started, here are some steps to streamline your days at work and at home. Try the first one or two that jump out at you:<o:p></o:p></span></span></div><div class="MsoNormal"><br />
</div><ul style="margin-top: 0in;" type="disc"><li class="MsoNormal"><span style="font-size: 10pt;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Allocate time for planning and organizing.<o:p></o:p></span></span></li>
<li class="MsoNormal"><span style="font-size: 10pt;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Create to-do lists that are realistic, not intimidating. Use only one to-do list.<o:p></o:p></span></span></li>
<li class="MsoNormal"><span style="font-size: 10pt;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Under-schedule your time: Leave time for the unexpected and for interruptions. When you estimate how long something will take, add on a third of that time.<o:p></o:p></span></span></li>
<li class="MsoNormal"><span style="font-size: 10pt;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Schedule your time in a way that reduces interruptions that lower your productivity.<o:p></o:p></span></span></li>
<li class="MsoNormal"><span style="font-size: 10pt;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Practice the art of intelligent neglect: Eliminate trivial tasks.<o:p></o:p></span></span></li>
<li class="MsoNormal"><span style="font-size: 10pt;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Prioritize what is most important and do that first.<o:p></o:p></span></span></li>
<li class="MsoNormal"><span style="font-size: 10pt;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Consider your biological prime time: At what time of day do you work best? Plan to do your most important work at that time.<o:p></o:p></span></span></li>
<li class="MsoNormal"><span style="font-size: 10pt;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">If you say yes to everything that comes your way, learn to say no.<o:p></o:p></span></span></li>
<li class="MsoNormal"><span style="font-size: 10pt;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Ask for help and delegate.<o:p></o:p></span></span></li>
<li class="MsoNormal"><span style="font-size: 10pt;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">In the evening make your to-do list for the next day, so it will be out of your brain and on a piece of paper. Leave work with a clear head and a clean desk. <o:p></o:p></span></span></li>
<li class="MsoNormal"><span style="font-size: 10pt;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Acknowledge yourself daily for all that you have accomplished.<o:p></o:p></span></span></li>
</ul><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: 10pt;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Also take a look at the two biggest hindrances to using time effectively: procrastinating and lacking purpose. We usually procrastinate when a task seems too daunting, too large or too complex, or when we feel we won’t be able to handle it. When you get that “deer in the headlights” feeling, try “chunking”: break the large task into smaller, manageable action steps and start with the first one. We also often drag our heels or use our time inefficiently because we are bored, unengaged and uninspired. The most effective people will tell you that they love what they do and are aligned with a greater purpose. When it comes to managing your time, you may need to ask the larger questions, “Am I doing what I love to do? Am I doing something meaningful to me?” <o:p></o:p></span></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span style="font-size: 10pt;">As you strengthen your new time management muscle, keep your focus on getting organized so that you can live the life you came here for. Instead of being a chore, good time management can be your ticket to more fun, greater satisfaction and a vibrant, exciting life.</span><o:p></o:p></span></div><div class="MsoNormal"><br />
</div><h2><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span style="font-size: 10pt;"><!--[if !supportEmptyParas]--> </span>Food Focus: Root Vegetables</span></h2><div class="MsoBodyText3" style="margin-right: 0in; tab-stops: .5in;"><span style="font-size: 10.0pt;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">The roots of any plant are its anchor and foundation; they are the essential parts that support and nourish the plant. Root vegetables lend these properties to us when we eat them, making us feel physically and mentally grounded and rooted, increasing our stability, stamina and endurance. Roots are a rich source of nutritious complex carbohydrates, providing a steady source of necessary sugars to the body. Instead of upsetting blood sugar levels like refined sweet foods, they regulate them. Since they absorb, assimilate and supply plants with vital nutrients, roots likewise increase absorption and assimilation in our digestive tracts. <o:p></o:p></span></span></div><div class="MsoBodyText3" style="margin-right: 0in; tab-stops: .5in;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj70xocj1_YNjOkINf1nemZEr-fW27ADtUJkbR7bLSgmbKpe0zlcgJWodqFEvkPZrP-x8cK1qBee0pgzhGsaNzn1eivH5U2rbAGHqzH9b06QbxmxJUtf1lJtctM0Zn6x_1yF0Zr6DFHa_AL/s1600/DSC_0174.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj70xocj1_YNjOkINf1nemZEr-fW27ADtUJkbR7bLSgmbKpe0zlcgJWodqFEvkPZrP-x8cK1qBee0pgzhGsaNzn1eivH5U2rbAGHqzH9b06QbxmxJUtf1lJtctM0Zn6x_1yF0Zr6DFHa_AL/s320/DSC_0174.jpg" width="212" /></span></a></div><div class="MsoNormal"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span style="font-size: 10pt;">Long roots, like burdock, carrots, parsnips and daikon radish, are excellent blood purifiers and can help improve circulation in the body and increase mental clarity</span><!--[if gte vml 1]><v:shapetype id="_x0000_t75" coordsize="21600,21600"
o:spt="75" o:preferrelative="t" path="m@4@5l@4@11@9@11@9@5xe" filled="f"
stroked="f"> <v:stroke joinstyle="miter"/> <v:formulas> <v:f eqn="if lineDrawn pixelLineWidth 0"/> <v:f eqn="sum @0 1 0"/> <v:f eqn="sum 0 0 @1"/> <v:f eqn="prod @2 1 2"/> <v:f eqn="prod @3 21600 pixelWidth"/> <v:f eqn="prod @3 21600 pixelHeight"/> <v:f eqn="sum @0 0 1"/> <v:f eqn="prod @6 1 2"/> <v:f eqn="prod @7 21600 pixelWidth"/> <v:f eqn="sum @8 21600 0"/> <v:f eqn="prod @7 21600 pixelHeight"/> <v:f eqn="sum @10 21600 0"/> </v:formulas> <v:path o:extrusionok="f" gradientshapeok="t" o:connecttype="rect"/> <o:lock v:ext="edit" aspectratio="t"/> </v:shapetype><v:shape id="_x0000_s1026" type="#_x0000_t75" style='position:absolute;
margin-left:391.05pt;margin-top:67.3pt;width:96pt;height:2in;z-index:-1;
mso-wrap-edited:f;mso-position-horizontal-relative:text;
mso-position-vertical-relative:text' wrapcoords="-168 0 -168 21487 21600 21487 21600 0 -168 0"> <v:imagedata src="file:///Beth's%20Big%20drive/Users/bethhood/Library/Preferences/Microsoft/Clipboard/msoclip1/01/clip_clip_image001.jpg"
o:title="carrots"/> <w:wrap type="tight"/> </v:shape><![endif]--><!--[if !vml]--><!--[endif]--><span style="font-size: 10pt;">. Round roots, like turnips, radishes, beets and rutabagas, are nourishing to the stomach, spleen, pancreas and reproductive organs and can help regulate blood sugar and moods, and alleviate cravings. <o:p></o:p></span></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><b><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Recipe of the Month: Roasted Root Vegetables<o:p></o:p></span></b></div><div class="MsoNormal"><span style="font-size: 10pt;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Prep time: 10 minutes<o:p></o:p></span></span></div><div class="MsoNormal"><span style="font-size: 10pt;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Cooking time: 25-35 minutes<o:p></o:p></span></span></div><div class="MsoNormal"><span style="font-size: 10pt;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Yield: 4-6 servings</span></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span style="font-size: 10pt;"><b>Ingredients</b></span><span style="font-size: 10pt;">:<o:p></o:p></span></span></div><div class="MsoNormal"><span style="font-size: 10pt;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">1 sweet potato<o:p></o:p></span></span></div><div class="MsoNormal"><span style="font-size: 10pt;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">2 parsnips<o:p></o:p></span></span></div><div class="MsoNormal"><span style="font-size: 10pt;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">2 carrots<o:p></o:p></span></span></div><div class="MsoNormal"><span style="font-size: 10pt;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">2 turnips or 1 large rutabaga<o:p></o:p></span></span></div><div class="MsoNormal"><span style="font-size: 10pt;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">1 daikon radish (or substitute/add in your favorites, like squash)<o:p></o:p></span></span></div><div class="MsoNormal"><span style="font-size: 10pt;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">olive oil<o:p></o:p></span></span></div><div class="MsoNormal"><span style="font-size: 10pt;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">salt and pepper<o:p></o:p></span></span></div><div class="MsoNormal"><span style="font-size: 10pt;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">herbs: rosemary, thyme or sage (fresh if possible)<o:p></o:p></span></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span style="font-size: 10pt;"><b>Directions</b></span><span style="font-size: 10pt;">:<o:p></o:p></span></span></div><div class="MsoNormal" style="margin-left: .25in; tab-stops: .25in; text-indent: -.25in;"><span style="font-size: 10pt;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">1. <span> </span>Preheat oven to 375 degrees.<o:p></o:p></span></span></div><div class="MsoNormal" style="margin-left: .25in; tab-stops: .25in; text-indent: -.25in;"><span style="font-size: 10pt;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">2. <span> </span>Wash and chop all vegetables into large bite-sized pieces.<o:p></o:p></span></span></div><div class="MsoNormal" style="margin-left: .25in; tab-stops: .25in; text-indent: -.25in;"><span style="font-size: 10pt;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">3. <span> </span>Place in a large baking dish with sides. <o:p></o:p></span></span></div><div class="MsoNormal" style="margin-left: .25in; tab-stops: .25in; text-indent: -.25in;"><span style="font-size: 10pt;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">4. <span> </span>Drizzle with olive oil; mix well to coat each vegetable lightly with oil.<o:p></o:p></span></span></div><div class="MsoNormal" style="margin-left: .25in; tab-stops: .25in; text-indent: -.25in;"><span style="font-size: 10pt;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">5. <span> </span>Sprinkle with salt, pepper and herbs.<o:p></o:p></span></span></div><div class="MsoNormal" style="margin-left: .25in; tab-stops: .25in; text-indent: -.25in;"><span style="font-size: 10pt;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">6. <span> </span>Bake uncovered for 25-35 minutes until vegetables are tender and golden brown, checking every 10 minutes to stir and make sure veggies are not sticking.<o:p></o:p></span></span></div><div class="MsoNormal"><span style="font-size: 10pt;"><i><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Note: Any combination of vegetables will work. Roasting only one kind of vegetable also makes a nice side dish.<o:p></o:p></span></i></span></div><div class="MsoNormal"><br />
</div><div class="MsoBodyText2"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span style="font-size: 12.0pt;"><b>Forward to a Friend</b></span><span style="font-size: 12.0pt;"><o:p></o:p></span></span></div><span style="font-size: 12pt;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">It’s such a pleasure to help those closest to us become happier and healthier. Please forward this newsletter to friends, family members or colleagues who might be interested and inspired by it.</span></span><!--EndFragment-->Beth Dunfordhttp://www.blogger.com/profile/01078317359484726651noreply@blogger.com0tag:blogger.com,1999:blog-1172003360030424245.post-26420558113550738722011-09-22T21:09:00.001-07:002011-09-22T21:55:27.882-07:00September is National Disaster Preparedness Month. In light of the black out in Southern California and the numerous tornadoes and flooding across the country this year, I thought I would come up with some healthy alternatives to the typical pantry fare of processed foods.<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgaTfi8GH2UoA-tfyGF6MqKhfu3KWFxbuh10dHlc__MVtyXY_NX9lwr3YfTsOv5EHRCMltBdVypKq3BuWgtFSOHfOOJ3kKdLynSKZzeSqJrg3TepEMu4YzhEdotYTD7kA6cijiZqaDh4cra/s1600/DSC_0161.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgaTfi8GH2UoA-tfyGF6MqKhfu3KWFxbuh10dHlc__MVtyXY_NX9lwr3YfTsOv5EHRCMltBdVypKq3BuWgtFSOHfOOJ3kKdLynSKZzeSqJrg3TepEMu4YzhEdotYTD7kA6cijiZqaDh4cra/s320/DSC_0161.JPG" width="320" /></a></div>It is always a good idea to keep your pantry stocked with plenty of nuts, dried beans and grains. I keep all of my dry goods in glass jars that I refill from the bins at one of a couple of local health food stores. In the event of a blackout, most likely the gas would still work. Assuming you have a gas cooktop or a camping stove, you would be set to make a meal of beans and rice, and snack on nuts and popcorn.<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiYKM9XWSR7A-VxboBjkdxVUAuxNI7__bC750cvVCB1tmxM6_IB45AEC8ovoTdr5FJehsiHvxMwXBiJK6qIVQjaDfbTIujdXazqIdTnZByS13rlanvc0mR9IUCGSSKG0UKIIdZUgfUahIWH/s1600/DSC_0170.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiYKM9XWSR7A-VxboBjkdxVUAuxNI7__bC750cvVCB1tmxM6_IB45AEC8ovoTdr5FJehsiHvxMwXBiJK6qIVQjaDfbTIujdXazqIdTnZByS13rlanvc0mR9IUCGSSKG0UKIIdZUgfUahIWH/s320/DSC_0170.jpg" width="212" /></a></div>I always keep a supply of Barilla Plus pasta on hand. It is made with a grain and legume flour blend of: lentils, chickpeas, flaxseed, barley, spelt, oats and egg whites, so it is a good source of protein and has plenty of fiber. Both of these are important to keep you feeling full longer and regulating your blood sugar. The great thing is, they taste no different than regular pasta. My kids love this! Keep a jar of marinara in the pantry and you will be set for dinner.<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhebvDPWeH3gf_0o47jrIRVfAUySrwM4FPcg361p-kVsi8lbNE-tYIKKT1vscxFKgS4e7tii48KZb9WY9A72UJ4WzCDvAR2fthVSYhU1wkuj1WWWGYBycDCfJqpGnSGhMDNEm9xlqz1wcqr/s1600/DSC_0165.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhebvDPWeH3gf_0o47jrIRVfAUySrwM4FPcg361p-kVsi8lbNE-tYIKKT1vscxFKgS4e7tii48KZb9WY9A72UJ4WzCDvAR2fthVSYhU1wkuj1WWWGYBycDCfJqpGnSGhMDNEm9xlqz1wcqr/s320/DSC_0165.JPG" width="320" /></a></div>Brown rice is a great staple as well. Throw 1 cup of rice and 2 cups of water in a pot, bring it to a boil and then simmer for 40 minutes. It takes longer than white rice but the benefits are worth it. White rice is brown rice that has been stripped of all the the nutrients and just the starch is left.<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjNUFguMk6I0ASI0zBHAV-OBvs-_eTuq6yNYP-roIBX2ppUgLaZBpEqW64ttoS445b8g3g9dD7mvZfqaee1xb-GNimgF8Wne6sALn7XDtJYiZXkmWlWRVrRgB95AW5uL0RP8qpkxqn6x-WO/s1600/DSC_0174.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjNUFguMk6I0ASI0zBHAV-OBvs-_eTuq6yNYP-roIBX2ppUgLaZBpEqW64ttoS445b8g3g9dD7mvZfqaee1xb-GNimgF8Wne6sALn7XDtJYiZXkmWlWRVrRgB95AW5uL0RP8qpkxqn6x-WO/s320/DSC_0174.JPG" width="320" /></a></div>Steel cut oats are my favorite breakfast these days. I like to add some vanilla and mashed banana while they cook and top them with fresh fruit, cinnamon and almond butter. In the event that you don't have fresh fruit to work with, you could always add cinnamon with raisins or any dried or canned fruit you have on hand. <br />
<br />
When stocking your pantry for emergency food, be sure to have plenty of canned fruit and vegetables, dried beans and grains and nuts. Canned soup is a good emergency staple, but be sure to look for low sodium varieties. It goes without saying, that any well stocked emergency stockpile will have plenty of bottled water, and candles with matches or battery powered candles (great in dark kids rooms!) with plenty of batteries. A battery powered AM/FM radio is a good thing to have on hand for emergency updates. Have extra blankets available, a first aid kit and make sure you always keep your cell phones charged. You never know when the power could go out!<br />
<span id="goog_353110157"></span><span id="goog_353110158"></span>Beth Dunfordhttp://www.blogger.com/profile/01078317359484726651noreply@blogger.com0tag:blogger.com,1999:blog-1172003360030424245.post-38644967621252644882011-09-16T09:02:00.000-07:002011-09-16T09:02:54.192-07:00Healthy lunchboxesAs a mom, one of my top goals is to make sure my kids eat a healthy diet, full of plenty of whole grains, fruits and vegetables. I try to avoid artificial flavors and colors and most processed foods. I say "most", because at times, I do send processed snacks that my daughter picks out. I don't want her to feel left out at the lunch table when all of the other kids are opening their pre-packaged Oreos, Cheetos and the like. I buy the Annie's brand Cheddar Bunnies, Chocolate Bunnies and Graham Bunnies. They come in small, kid size portions and are made with whole grains. They don't use artificial colors or flavors and the sugar content isn't horrible. It is also important to watch the sodium content in processed foods.<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjB0IFu5A2q6QrMrIB4Esb5kq_Xi_P39xa0gLpf1ov0QdrUapb1NResWkPKBuH5_Bb44Sj-naNPiQZkCdS_9Cct_GtbuMk0M9svGmwFWJ4tMD3SwyTLr4kGiwlIocJmT4sbVt6t1Gdv5fw0/s1600/DSC_0160.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjB0IFu5A2q6QrMrIB4Esb5kq_Xi_P39xa0gLpf1ov0QdrUapb1NResWkPKBuH5_Bb44Sj-naNPiQZkCdS_9Cct_GtbuMk0M9svGmwFWJ4tMD3SwyTLr4kGiwlIocJmT4sbVt6t1Gdv5fw0/s320/DSC_0160.JPG" width="320" /></a></div><br />
<br />
For my daughter, meat is not an option. Most days, she has a peanut butter sandwich. We use whole grain bread and sandwich thins. Since she doesn't like jam, some days I slice fresh strawberries or bananas into the peanut butter. I am happy to sneak in more fresh fruit! I try to mix it up and give her hummus and flat bread as well. She always gets a vegetable and fruit (organic when possible as pesticides have been linked to ADHD) with her sandwich as well as some nuts and/or a "treat". For her, the treat is one of her Annie's bunny packets, a chocolate rice cake, trail mix or a few chocolate cat cookies from Trader Joe's (yum!). The vegetable is usually carrots, but sometimes she requests frozen peas. The fruit options are a little more plentiful-apples, grapes, mandarin oranges, strawberries and peaches. My daughter is a little picky, so my options are a bit limited. I let her help pack her lunch each night which is a real key in getting your kids to eat what is in their lunch box. I am happy to say that she never comes home with wasted food in her empty lunch box!<br />
<br />
Here are some healthy options that your child might like:<br />
<br />
Nut butters with jelly/fruit on whole grain bread<br />
Hummus with flat bread<br />
Nitrate free turkey breast with cheese<br />
Whole wheat bagel with cream cheese<br />
Pasta salad made with Barilla Plus multigrain pasta (a favorite around here!)<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbYHW-Gm7Vk_wx2FMsqYfwn7AWEnut-QgXIpljUOWVD81FS4a_3teW_ul0zStaUbG82_Zu4QzYO6Ml3_7EFQ8EAoPGGlBNXPn4M_Ahn2Fx3MR9krECOl7jDpsmKcs7X0aPny1C1hrEKgVg/s1600/DSC_0071.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbYHW-Gm7Vk_wx2FMsqYfwn7AWEnut-QgXIpljUOWVD81FS4a_3teW_ul0zStaUbG82_Zu4QzYO6Ml3_7EFQ8EAoPGGlBNXPn4M_Ahn2Fx3MR9krECOl7jDpsmKcs7X0aPny1C1hrEKgVg/s320/DSC_0071.JPG" width="320" /></a></div><br />
<br />
Carrot sticks<br />
Sugar snap peas<br />
Cucumber slices<br />
Broccoli or cauliflower with ranch dressing<br />
Sliced sweet bell peppers<br />
Grape tomatoes<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg1fzSMQpTlsqUJU03JvtHmFHXk584MWUouJJNrImimwo4cTQw77Fkp1kx6dNNaPkoRqXDOsmYs3skj8bchPSqedmcHgImwJSl-5Tr_xN-ggzGON-KOgyUwsbUGE7YVv7bG5a529QAAaaWm/s1600/DSC_0069.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg1fzSMQpTlsqUJU03JvtHmFHXk584MWUouJJNrImimwo4cTQw77Fkp1kx6dNNaPkoRqXDOsmYs3skj8bchPSqedmcHgImwJSl-5Tr_xN-ggzGON-KOgyUwsbUGE7YVv7bG5a529QAAaaWm/s320/DSC_0069.JPG" width="320" /></a></div><br />
Apples<br />
Pears<br />
Peaches<br />
Mandarin oranges<br />
Orange Slices<br />
Grapes<br />
Bananas<br />
Raisins<br />
Mangoes<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_a8dgf6PvU-Lkw6nV_Jw7JMPKCABUlFi3tNdh2mOp4fQLz5M3tLh0QJf25TrB1XU0z_H6Xk0wEqAvxM-SbkvPK2DfBwAs4oTQRpkckmqc1MvEWp4Cb94dCcxBr3QQpIYEqEtlPkuPzaPA/s1600/DSC_0074.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_a8dgf6PvU-Lkw6nV_Jw7JMPKCABUlFi3tNdh2mOp4fQLz5M3tLh0QJf25TrB1XU0z_H6Xk0wEqAvxM-SbkvPK2DfBwAs4oTQRpkckmqc1MvEWp4Cb94dCcxBr3QQpIYEqEtlPkuPzaPA/s320/DSC_0074.JPG" width="320" /></a></div><br />
<br />
<br />
Annie's Bunnies<br />
Chocolate rice cakes<br />
Trail mix<br />
Trader Joe's Cat Cookies<br />
<br />
Whatever you choose to put in your child's lunch box, please be sure it is a whole food, the less processed the better. We really are what we eat, so give your kids the best!Beth Dunfordhttp://www.blogger.com/profile/01078317359484726651noreply@blogger.com1tag:blogger.com,1999:blog-1172003360030424245.post-25200376119499586702011-09-02T09:58:00.000-07:002011-09-02T09:58:39.533-07:00September Newsletter<br />
<h1><span class="Apple-style-span" style="font-family: Arial; font-size: 13px; font-weight: normal;"> </span><b><i>Nobody can give you wiser advice than yourself.</i></b></h1><h1><span class="Apple-style-span" style="font-family: Arial; font-size: 13px; font-weight: normal;"><b>-Cicero</b></span></h1><div class="MsoNormal"><br />
</div><h1><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span style="font-size: 12.0pt;"><b>Deconstructing Cravings</b></span><span style="font-size: 10.0pt;"><b><o:p></o:p></b></span></span></h1><div class="MsoNormal"><span style="font-size: 10pt;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">The body is an amazing source of intelligence. It is always there for you, pumping blood, never skipping a heartbeat, digesting whatever food you put in it and maintaining homeostasis. Is this reliable, intelligent bio-computer making a mistake by craving ice cream or a hamburger or chocolate? Are cravings due to lack of will-power or discipline? I’d like to suggest that cravings are not a problem. They are critical pieces of information that tell you what your body needs. <o:p></o:p></span></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: 10pt;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">The important thing is to understand why you crave what you crave. Perhaps your diet is too restrictive or devoid of essential nutrients. Perhaps you are living a lifestyle that is too boring or stressful. Your body tries to correct the imbalance by sending you a message: a craving. A craving for something sweet could mean you need more protein, more exercise, more water or more love in your life. The key to stopping the sugar craving is to understand and deliver what your body really needs. <o:p></o:p></span></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: 10pt;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">No book or theory can tell you what to eat. Only awareness of your body and its needs can tell you. Of all the relationships in our lives, the one with our body is the most essential. It takes communication, love and time to cultivate a relationship with your body. As you learn to decipher and respond to your body’s cravings, you will create a deep and lasting level of health and balance. <o:p></o:p></span></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: 10pt;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">The next time you have a craving, treat it as a loving message from your body instead of a weakness. Try these tips to respond to your body:<o:p></o:p></span></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal" style="margin-left: .5in; mso-list: l6 level1 lfo10; tab-stops: 0in list .5in; text-indent: -.25in;"><!--[if !supportLists]--><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">·<span style="font: 7.0pt "Times New Roman";"> </span><!--[endif]--><span style="font-size: 10pt;">Have a glass of water and wait 10 minutes.</span><o:p></o:p></span></div><div class="MsoNormal" style="margin-left: .5in; mso-list: l6 level1 lfo10; tab-stops: 0in list .5in; text-indent: -.25in;"><!--[if !supportLists]--><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">·<span style="font: 7.0pt "Times New Roman";"> </span><!--[endif]--><span style="font-size: 10pt;">Eat a healthier version of what you crave. For example, if you crave sweets, try eating more fruit and sweet or root vegetables.</span><o:p></o:p></span></div><div class="MsoNormal" style="margin-left: .5in; mso-list: l6 level1 lfo10; tab-stops: 0in list .5in; text-indent: -.25in;"><!--[if !supportLists]--><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">·<span style="font: 7.0pt "Times New Roman";"> </span><!--[endif]--><span style="font-size: 10pt;">What is out of balance in your life? Is there something you need to express, or is something being repressed? What happened in your life just before you had this craving?</span><o:p></o:p></span></div><div class="MsoNormal" style="margin-left: .5in; mso-list: l6 level1 lfo10; tab-stops: 0in list .5in; text-indent: -.25in;"><!--[if !supportLists]--><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">·<span style="font: 7.0pt "Times New Roman";"> </span><!--[endif]--><span style="font-size: 10pt;">When you eat the food you are craving, enjoy it, taste it, savor it; notice its effect. Then you will become more aware and free to decide if you really want it next time.</span><span> </span><o:p></o:p></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><b><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Food Focus: Natural Sweeteners<o:p></o:p></span></b></div><div class="MsoNormal"><span style="font-size: 10pt;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Who among us doesn’t love sweets? The sweet flavor releases serotonin in our brains, the chemical responsible for our sense of well-being and contentment. But when it comes to sweeteners, not all are created equal. There are side effects and health risks from refined sweeteners like white table sugar and high-fructose corn syrup, and from artificial sweeteners like NutraSweet, saccharin and Splenda. Since refined sweeteners have been stripped of vitamins, minerals and fiber, they can spike blood sugar, which can often lead to cravings and mood and energy fluctuations. Instead, using naturally and minimally processed sweeteners can reduce cravings for sugary things. <o:p></o:p></span></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: 10pt;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Here are a few natural sweeteners to substitute in drinks, food and baking. Since they are all approximately 1.5 times sweeter than refined sugar, you can use less. You can find them in most supermarkets or natural food stores. When replacing sugar with liquid sweeteners in a recipe, reduce the amounts of other liquids. <o:p></o:p></span></span></div><div class="MsoNormal"><span style="font-size: 10pt;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><br />
</span></span></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgM3t0KggzChe5G_n9EYHYlyQ-jxDqVOnRJHosZc5scDepFJ0Q2mXy2b7qG-kZ6Ou4uueIzo4Wj8x_IE_-Hliwxu6zEAnPgRPWJ_r2PT9WE92PAWPEealiDFCkVKIzYoRsE_Z0zWevRq7K0/s1600/DSC_0105.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><img border="0" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgM3t0KggzChe5G_n9EYHYlyQ-jxDqVOnRJHosZc5scDepFJ0Q2mXy2b7qG-kZ6Ou4uueIzo4Wj8x_IE_-Hliwxu6zEAnPgRPWJ_r2PT9WE92PAWPEealiDFCkVKIzYoRsE_Z0zWevRq7K0/s320/DSC_0105.JPG" width="320" /></span></a></div><div class="MsoNormal"><span style="font-size: 10pt;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><br />
</span></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: 10pt;"><b><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Raw Honey<o:p></o:p></span></b></span></div><div class="MsoNormal"><span style="font-size: 10pt;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Everyone seems to love honey, one of the oldest natural sweeteners on the market. Honey will have a different flavor depending on the plant source. Some are very dark and intensely flavored. Wherever possible, choose raw honey, as it is unrefined and contains small amounts of enzymes, minerals and vitamins. <o:p></o:p></span></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: 10pt;"><b><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Agave Nectar<o:p></o:p></span></b></span></div><div class="MsoNormal"><span style="font-size: 10pt;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Agave is made through the extraction and purification of the juice of the agave cactus. It does not stimulate insulin secretion as other sugars do, so it does not create a "sugar rush." It has a delightfully light and mild flavor.<o:p></o:p></span></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: 10pt;"><b><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Maple Syrup<o:p></o:p></span></b></span></div><div class="MsoNormal"><span style="font-size: 10pt;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Maple syrup is the concentrated extract of the sap of maple trees. It adds a rich, deep flavor to foods and drinks. Make sure to look for 100% pure maple syrup, not maple-flavored corn syrup. As with all sweeteners, organic varieties are best.<o:p></o:p></span></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: 10pt;"><i><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Adapted from "The Cane Mutiny," New Age Magazine, March/April 1999.<o:p></o:p></span></i></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><b><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Recipe of the Month: Maple Fruit Compote with Honey-Ginger Toasted Nuts<o:p></o:p></span></b></div><div class="MsoBodyText2" style="margin-right: 0in;"><span style="font-size: 10.0pt;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Prep time: 10 minutes<o:p></o:p></span></span></div><div class="MsoBodyText2" style="margin-right: 0in;"><span style="font-size: 10.0pt;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Cooking time: 20 minutes<o:p></o:p></span></span></div><div class="MsoBodyText2" style="margin-right: 0in;"><span style="font-size: 10.0pt;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Serves: 4<o:p></o:p></span></span></div><div class="MsoBodyText2" style="margin-right: 0in;"><span style="font-size: 10.0pt;"><i><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span> </span><o:p></o:p></span></i></span></div><div class="MsoNormal"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span style="font-size: 10pt;"><b>Ingredients</b></span><span style="font-size: 10pt;">:<o:p></o:p></span></span></div><div class="MsoNormal"><span style="font-size: 10pt;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">2-3 apples<o:p></o:p></span></span></div><div class="MsoNormal"><span style="font-size: 10pt;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">2-3 peaches or pears <o:p></o:p></span></span></div><div class="MsoNormal"><span style="font-size: 10pt;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">2 tablespoons maple syrup<o:p></o:p></span></span></div><div class="MsoNormal"><span style="font-size: 10pt;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">1/2 cup raisins <o:p></o:p></span></span></div><div class="MsoNormal"><span style="font-size: 10pt;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">juice of 1 lemon<o:p></o:p></span></span></div><div class="MsoBodyText2" style="margin-right: 0in;"><span style="font-size: 10.0pt;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">1 teaspoon cinnamon<o:p></o:p></span></span></div><div class="MsoBodyText2" style="margin-right: 0in;"><span style="font-size: 10.0pt;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">1 cup walnuts or nuts of your choice<o:p></o:p></span></span></div><div class="MsoBodyText2" style="margin-right: 0in;"><span style="font-size: 10.0pt;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">1/2 teaspoon fresh ginger, minced<o:p></o:p></span></span></div><div class="MsoBodyText2" style="margin-right: 0in;"><span style="font-size: 10.0pt;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">2 tablespoons honey<o:p></o:p></span></span></div><div class="MsoBodyText2" style="margin-right: 0in;"><br />
</div><div class="MsoBodyText2" style="margin-right: 0in;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span style="font-size: 10.0pt;"><b>Directions</b></span><span style="font-size: 10.0pt;">:<o:p></o:p></span></span></div><div class="MsoBodyText2" style="margin-bottom: .0001pt; margin-bottom: 0in; margin-left: .25in; margin-right: 0in; margin-top: 0in; tab-stops: .25in; text-indent: -.25in;"><span style="font-size: 10.0pt;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">1. <span> </span>Wash, core and chop fruit into slices or chunks.<span> </span><span> </span><o:p></o:p></span></span></div><div class="MsoBodyText2" style="margin-bottom: .0001pt; margin-bottom: 0in; margin-left: .25in; margin-right: 0in; margin-top: 0in; tab-stops: .25in; text-indent: -.25in;"><span style="font-size: 10.0pt;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">2. <span> </span>Place in a large saucepan with 1/3 cup of water. Add the maple syrup and raisins.<span> </span><o:p></o:p></span></span></div><div class="MsoBodyText2" style="margin-bottom: .0001pt; margin-bottom: 0in; margin-left: .25in; margin-right: 0in; margin-top: 0in; tab-stops: .25in; text-indent: -.25in;"><span style="font-size: 10.0pt;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">3. <span> </span>Cook over medium heat, stirring occasionally, for 10 minutes.<o:p></o:p></span></span></div><div class="MsoBodyText2" style="margin-bottom: .0001pt; margin-bottom: 0in; margin-left: .25in; margin-right: 0in; margin-top: 0in; tab-stops: .25in; text-indent: -.25in;"><span style="font-size: 10.0pt;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">4. <span> </span>Add lemon juice and cinnamon. Cook for another 10 minutes, until soft.<o:p></o:p></span></span></div><div class="MsoBodyText2" style="margin-bottom: .0001pt; margin-bottom: 0in; margin-left: .25in; margin-right: 0in; margin-top: 0in; tab-stops: .25in; text-indent: -.25in;"><span style="font-size: 10.0pt;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">5. <span> </span>While fruit is cooking, place chopped nuts in a skillet over medium heat and toast, stirring often, for 5 minutes.<o:p></o:p></span></span></div><div class="MsoNormal" style="margin-left: .25in; tab-stops: .25in; text-indent: -.25in;"><span style="font-size: 10pt;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">6. <span> </span>Drizzle honey over the nuts and add ginger, but keep stirring since the honey can easily burn.<o:p></o:p></span></span></div><div class="MsoNormal" style="margin-left: .25in; tab-stops: .25in; text-indent: -.25in;"><span style="font-size: 10pt;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">7. <span> </span>Top warm fruit with toasted nuts and enjoy!<o:p></o:p></span></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><b><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Forward to a Friend<o:p></o:p></span></b></div><div class="MsoBodyText2" style="margin-right: 0in;"><span style="font-size: 10.0pt;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">It’s such a pleasure to help those closest to us become happier and healthier. Please forward this newsletter to friends, family members or colleagues who might be interested and inspired by it.<o:p></o:p></span></span></div><div class="MsoNormal"><br />
</div><!--EndFragment-->Beth Dunfordhttp://www.blogger.com/profile/01078317359484726651noreply@blogger.com0tag:blogger.com,1999:blog-1172003360030424245.post-78967799420637885092011-08-19T14:18:00.000-07:002011-08-19T14:19:08.615-07:00Kale Smoothies...........I know I probably just lost a few of you with the title. Hang tight, they are so much better than they sound! Greens are the number one most missing item from the American diet. They have so many health benefits! They are very high in calcium, magnesium, iron, potassium, phosphorus, zinc and vitamins A, C, E and K. As if that isn't enough, they are crammed with fiber, folic acid, chlorophyll and many other micronutrients and phytochemicals. Any way you can sneak them in is a bonus!<br />
Kale smoothie:<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjAJCEXrG-0FrcDoiDV6ZzgC4DGDN2bSOTlq-ezXY_Ho0oI3UYNckKnUnCD_ecDBhnvg2nngC8IV4-2Mk0laAnJvoDHCyx5MHTCgTLxhW9gLkt-GaOYmyfO-jkE8DlQMCHS35iT_I000mCg/s1600/DSC_0449.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjAJCEXrG-0FrcDoiDV6ZzgC4DGDN2bSOTlq-ezXY_Ho0oI3UYNckKnUnCD_ecDBhnvg2nngC8IV4-2Mk0laAnJvoDHCyx5MHTCgTLxhW9gLkt-GaOYmyfO-jkE8DlQMCHS35iT_I000mCg/s320/DSC_0449.JPG" width="320" /></a></div><br />
1 cup milk (I use almond milk, but you could use any kind)<br />
3-4 frozen strawberries<br />
1/2 banana<br />
1 handful kale (trim the curly part off of the tough stem)<br />
1 TBS ground flax seed<br />
1/2 c ice<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgLNTNobMm4SP5amf-HiB6jITdLV9xLZRHu3IGxGu37FcVrJLkOrl2SzI5-V7vkAqh7aKe6f6JThYNtdCRu_sHzlCMq23L7Wik0jidwJUH8h0QnqF4mavYQ_ZXUkBaQ11zWIRmx2v1yFGIm/s1600/DSC_0451.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgLNTNobMm4SP5amf-HiB6jITdLV9xLZRHu3IGxGu37FcVrJLkOrl2SzI5-V7vkAqh7aKe6f6JThYNtdCRu_sHzlCMq23L7Wik0jidwJUH8h0QnqF4mavYQ_ZXUkBaQ11zWIRmx2v1yFGIm/s320/DSC_0451.JPG" width="320" /></a></div><br />
<br />
Place everything in the blender and blend until smooth.<br />
I promise it doesn't taste like grass clippings....my 3 year old son asks for these daily!<br />
<br />
*You can add kale to any fruit smoothie of choice! <br />
<br />
<br />
Beth Dunfordhttp://www.blogger.com/profile/01078317359484726651noreply@blogger.com3tag:blogger.com,1999:blog-1172003360030424245.post-87862113203064819042011-08-12T15:05:00.000-07:002011-08-12T15:05:44.344-07:00Vegetarian EnchiladasBecause I have not been eating a lot of meat lately, I am always searching for good vegetarian options. I found this recipe on a blog that one of my clients told me about. I love the blog and the enchiladas are delicious! I have to warn you-the pepper jack makes them pretty spicy. You could use monterey jack if you don't like the spice. <a href="http://www.wordofwisdomliving.com/home/category/recipe">http://www.wordofwisdomliving.com/home/category/recipe </a><br />
(it is pure coincidence that they are called "Beth's Enchiladas") <br />
<br />
<strong>I</strong><strong>ngredients:</strong><br />
<span style="text-decoration: underline;">Sauce</span>:<br />
2 tbsp. olive oil<br />
1 tsp cumin, ground<br />
¼ cup flour<br />
¼ cup tomato paste<br />
14.5 oz. vegetable broth<br />
Salt and pepper <br />
<span style="text-decoration: underline;"><br />
Enchiladas</span>:<br />
3 cups (12 oz.) pepper-jack cheese, grated<br />
12 oz. can black beans, rinsed and drained<br />
1 carton (10 oz.) frozen, chopped spinach, thawed and squeezed<br />
11 oz. can corn kernels, drained<br />
6 green onions, thinly sliced<br />
1 tsp cumin, ground<br />
16 corn tortillas (6” size)<br />
<strong>Direction</strong><strong>s:</strong><br />
1. In a medium saucepan, heat olive oil and add cumin, flour, and tomato paste. Cook 1 minute, whisking.<br />
2. Whisk in broth and ¾ cup water. Bring to boil and then simmer until slightly thickened (5-8 min.). Salt and pepper, then set aside.<br />
3. For filling, combine in a large bowl 2 cups cheese (saving 1 cup for topping), beans, thawed spinach, corn, half of green onions, cumin, plus salt and pepper.<br />
4. Preheat oven to 400 degrees F.<br />
5. Lightly oil a 9x13 baking dish.<br />
6. Stack tortillas in a damp paper towel and warm 1 min. in microwave.<br />
7. One-by-one, fill tortillas with about 1/3 cup filling, roll tightly, and arrange in baking dish, seam down.<br />
8. Cover enchiladas with the sauce and top with remaining cheese.<br />
9. Bake 15-20 minutes, until sauce is bubbly.<br />
10. Remove and let cool five minutes. Top with remaining green onions and serve.<br />
Enjoy.<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgDTMK3ohfaoz7IplRQ4RAHu7YkDjIqGg1f_-J5Zog1Wfy8XpMvaFO87hde06eJ4vqx_elmd8ZO4274hd7ycVpX7OniElCSqP8Nimguz9gMqT4YOv6Cp7RRTmwncFRR-SnPaS6sZ6gvqX53/s1600/DSC_0296.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="223" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgDTMK3ohfaoz7IplRQ4RAHu7YkDjIqGg1f_-J5Zog1Wfy8XpMvaFO87hde06eJ4vqx_elmd8ZO4274hd7ycVpX7OniElCSqP8Nimguz9gMqT4YOv6Cp7RRTmwncFRR-SnPaS6sZ6gvqX53/s320/DSC_0296.JPG" width="320" /></a></div><div class="separator" style="clear: both; text-align: center;">I served the enchiladas with a green salad topped with tomatoes, cucumbers, green onions, and orange bell peppers. A simple vinaigrette over the top and you are set!</div><br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh2EczQ67gT2P_KhYUM0GVbqbYaT99oWa6Bdi5ghIx2heVley8dVfOnIBV8K1abzAKY2-DTCTeiZiq6f6Km5dgGAR6n6_QA0OBvah9_MvLeAoFrY6yh-nKt1HUxGKj8pHqtPDqc1olBaur0/s1600/DSC_0298.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh2EczQ67gT2P_KhYUM0GVbqbYaT99oWa6Bdi5ghIx2heVley8dVfOnIBV8K1abzAKY2-DTCTeiZiq6f6Km5dgGAR6n6_QA0OBvah9_MvLeAoFrY6yh-nKt1HUxGKj8pHqtPDqc1olBaur0/s320/DSC_0298.JPG" width="320" /></a></div><br />
Beth Dunfordhttp://www.blogger.com/profile/01078317359484726651noreply@blogger.com0tag:blogger.com,1999:blog-1172003360030424245.post-91886873762736236622011-08-05T06:58:00.000-07:002011-08-05T06:58:58.570-07:00August Newsletter<style>
<!--
/* Font Definitions */
@font-face
{font-family:"Times New Roman";
panose-1:0 2 2 6 3 5 4 5 2 3;
mso-font-charset:0;
mso-generic-font-family:auto;
mso-font-pitch:variable;
mso-font-signature:50331648 0 0 0 1 0;}
@font-face
{font-family:Arial;
panose-1:0 2 11 6 4 2 2 2 2 2;
mso-font-charset:0;
mso-generic-font-family:auto;
mso-font-pitch:variable;
mso-font-signature:50331648 0 0 0 1 0;}
@font-face
{font-family:"Lucida Grande";
mso-font-charset:0;
mso-generic-font-family:auto;
mso-font-pitch:variable;
mso-font-signature:50331648 0 0 0 1 0;}
/* Style Definitions */
p.MsoNormal, li.MsoNormal, div.MsoNormal
{mso-style-parent:"";
margin:0in;
margin-bottom:.0001pt;
mso-pagination:widow-orphan;
font-size:12.0pt;
font-family:Times;}
h1
{mso-style-next:Normal;
margin:0in;
margin-bottom:.0001pt;
mso-pagination:widow-orphan;
page-break-after:avoid;
mso-outline-level:1;
font-size:14.0pt;
font-family:Arial;
mso-font-kerning:0pt;
font-weight:normal;}
p.MsoHeader, li.MsoHeader, div.MsoHeader
{margin:0in;
margin-bottom:.0001pt;
mso-pagination:widow-orphan;
tab-stops:center 3.0in right 6.0in;
font-size:12.0pt;
font-family:Times;}
p.MsoFooter, li.MsoFooter, div.MsoFooter
{margin:0in;
margin-bottom:.0001pt;
mso-pagination:widow-orphan;
tab-stops:center 3.0in right 6.0in;
font-size:12.0pt;
font-family:Times;}
p.MsoBodyText, li.MsoBodyText, div.MsoBodyText
{margin-top:0in;
margin-right:-.25in;
margin-bottom:0in;
margin-left:0in;
margin-bottom:.0001pt;
mso-pagination:widow-orphan;
font-size:12.0pt;
font-family:Arial;}
p.MsoBodyText2, li.MsoBodyText2, div.MsoBodyText2
{margin-top:0in;
margin-right:-31.5pt;
margin-bottom:0in;
margin-left:0in;
margin-bottom:.0001pt;
mso-pagination:widow-orphan;
font-size:12.0pt;
font-family:Arial;}
p.MsoBodyText3, li.MsoBodyText3, div.MsoBodyText3
{margin-top:0in;
margin-right:-.5in;
margin-bottom:0in;
margin-left:0in;
margin-bottom:.0001pt;
mso-pagination:widow-orphan;
font-size:12.0pt;
font-family:Arial;}
a:link, span.MsoHyperlink
{color:blue;
text-decoration:underline;
text-underline:single;}
a:visited, span.MsoHyperlinkFollowed
{color:purple;
text-decoration:underline;
text-underline:single;}
p.BalloonText, li.BalloonText, div.BalloonText
{mso-style-name:"Balloon Text";
margin:0in;
margin-bottom:.0001pt;
mso-pagination:widow-orphan;
font-size:9.0pt;
font-family:"Lucida Grande";}
span.FooterChar
{mso-style-name:"Footer Char";
font-size:12.0pt;}
@page Section1
{size:8.5in 11.0in;
margin:1.0in .6in .5in 1.0in;
mso-header-margin:.5in;
mso-footer-margin:.5in;
mso-paper-source:0;}
div.Section1
{page:Section1;}
/* List Definitions */
@list l0
{mso-list-id:176820973;
mso-list-type:hybrid;
mso-list-template-ids:-1615417348 67698703 67698713 67698715 67698703 67698713 67698715 67698703 67698713 67698715;}
@list l0:level1
{mso-level-tab-stop:.5in;
mso-level-number-position:left;
text-indent:-.25in;}
@list l1
{mso-list-id:647515913;
mso-list-type:hybrid;
mso-list-template-ids:-1181418972 67698703 67698713 67698715 67698703 67698713 67698715 67698703 67698713 67698715;}
@list l1:level1
{mso-level-tab-stop:.5in;
mso-level-number-position:left;
text-indent:-.25in;}
@list l2
{mso-list-id:1944680855;
mso-list-type:hybrid;
mso-list-template-ids:-928715510 67698703 67698713 67698715 67698703 67698713 67698715 67698703 67698713 67698715;}
@list l2:level1
{mso-level-tab-stop:.5in;
mso-level-number-position:left;
text-indent:-.25in;}
@list l3
{mso-list-id:1962029209;
mso-list-type:hybrid;
mso-list-template-ids:-1864040896 67698703 67698713 67698715 67698703 67698713 67698715 67698703 67698713 67698715;}
@list l3:level1
{mso-level-tab-stop:.5in;
mso-level-number-position:left;
text-indent:-.25in;}
ol
{margin-bottom:0in;}
ul
{margin-bottom:0in;}
-->
</style> <br />
<h1 style="tab-stops: 427.5pt;"><b> </b></h1><div class="MsoNormal" style="font-family: "Trebuchet MS",sans-serif;"><br />
</div><div class="MsoNormal" style="font-family: "Trebuchet MS",sans-serif;"><span style="font-size: 10pt;"><b><i>Guard well your spare moments. They are like uncut diamonds. Discard them and their value will never be known. Improve them and they will become the brightest gems in a useful life.</i></b></span></div><div class="MsoNormal" style="font-family: "Trebuchet MS",sans-serif;"><span style="font-size: 10pt;"><b>-Ralph Waldo Emerson</b></span></div><div class="MsoNormal" style="tab-stops: 427.5pt;"><br />
</div><h1 style="tab-stops: 427.5pt;"><span style="font-size: 12pt;"><b>Relaxation and Exercise</b></span></h1><div class="MsoNormal" style="tab-stops: 427.5pt;"></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg0rii97fJUB1YecCEryHyw1WBeMKtdebX5e6K8DSiT5xk4-riOU_JMwlXLPml-LdY_24d-bINyEfEA3JLKezyYMi_-6YSfinlW5Jn8FU_rlLeb3V4rTqJGmbDsiOAACiGxVWtj4Fa5uMEY/s1600/2011-08-02+19.24.31.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg0rii97fJUB1YecCEryHyw1WBeMKtdebX5e6K8DSiT5xk4-riOU_JMwlXLPml-LdY_24d-bINyEfEA3JLKezyYMi_-6YSfinlW5Jn8FU_rlLeb3V4rTqJGmbDsiOAACiGxVWtj4Fa5uMEY/s320/2011-08-02+19.24.31.jpg" width="320" /></a></div><span style="font-family: Arial; font-size: 10pt;">Summer is often a time for serious play, time off and deep relaxation. Many of us use the summertime to rebuild our reserves for the rest of the busy year. In our work-crazed society we can lose sight of the benefits of slowing down and taking time to rest. Now that summer is in full swing, it’s time to enjoy the restorative powers of reconnecting to your body through movement and relaxation.</span><span style="font-family: Arial;"></span><br />
<div class="MsoNormal" style="tab-stops: 427.5pt;"><br />
</div><div class="MsoNormal"><span style="font-family: Arial; font-size: 10pt;">The body loves to move. Even though our body is healthiest when it is getting appropriate physical activity, we often feel dread and boredom when we hear the word “exercise”. Think for a moment of what type of movement you would consider fun as opposed to torturous. Perhaps you loathe the idea of a gym, but miss taking dance classes. Maybe you secretly want to try yoga or rollerblading. You could play touch football with your kids, walk with a neighbor in the mornings or go for a swim. The summer offers so many choices – it’s simply up to you to choose which style of movement excites you. Your heart will thank you, your soul will be gratified, your limbs will be more fluid and you’ll sleep better at night. </span></div><div class="MsoNormal" style="tab-stops: 427.5pt;"><br />
</div><div class="MsoNormal" style="tab-stops: 427.5pt;"><span style="font-family: Arial; font-size: 10pt;">Summer is a unique time of year when we can do both our relaxation and our movement out in nature. Take a nap in a hammock and enjoy the smell of freshly cut grass. Go to the park and meditate or read under a favorite tree. One of the greatest places to rest in the summertime is by the water. There is something magical and restorative in water, and we naturally crave to be near it, by it or in it. Heading to the water, whether it is the beach, a lake or a kiddy pool, can be relaxing and rejuvenating. </span></div><div class="MsoNormal" style="tab-stops: 427.5pt;"><br />
</div><div class="MsoNormal" style="tab-stops: 427.5pt;"><span style="font-family: Arial; font-size: 10pt;">Whether you are relaxing, exercising or both, notice that being outside in nature has a profound way of quieting the mind and reconnecting us to ourselves. Often this relaxation and peace of mind are what our bodies crave the most. So while summer is with us, strap on your sandals and enjoy the rich elements of sun, wind and water and the nourishment that they bring.</span></div><div class="MsoNormal" style="tab-stops: 427.5pt;"><br />
</div><div class="MsoBodyText3" style="margin-right: 0in; tab-stops: 427.5pt;"><b>Food Focus: Water</b></div><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; tab-stops: 28.0pt 56.0pt 84.0pt 112.0pt 140.0pt 168.0pt 196.0pt 224.0pt 3.5in 280.0pt 308.0pt 336.0pt 427.5pt; text-autospace: none;"><span style="color: black; font-family: Arial; font-size: 10pt;">Most of us are aware of the importance of drinking enough water. Getting our daily dose of water helps our organs perform their functions, keeps our skin clear and hydrated, and allows physical action in our bodies to flow smoothly. Even with this knowledge, it can still be challenging to drink all the water our bodies deserve daily. In the summer, when we tend to play hard, sweat and spend prolonged time in the sun, drinking plenty of water is critical. Those who are not drinking enough may experience poor digestion, sluggish thinking, skin breakouts, headaches, bad breath and general fatigue. </span></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhcsggJIAjlv4W-Dpi1bRNBPMaVU8T-9vXNlM72W8uxcbPWE-jtM7py6EgiT2PuIisOmOyc606VWpL1m2uB7RGUQ9qpmZmiGG_mf9as6JAVtY9_OUsKyb0WzdtvAGFTNqY_CSASgbjXl35z/s1600/DSC_0301.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhcsggJIAjlv4W-Dpi1bRNBPMaVU8T-9vXNlM72W8uxcbPWE-jtM7py6EgiT2PuIisOmOyc606VWpL1m2uB7RGUQ9qpmZmiGG_mf9as6JAVtY9_OUsKyb0WzdtvAGFTNqY_CSASgbjXl35z/s320/DSC_0301.jpg" width="212" /></a></div><div class="MsoNormal"><br />
</div><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; tab-stops: 28.0pt 56.0pt 84.0pt 112.0pt 140.0pt 168.0pt 196.0pt 224.0pt 3.5in 280.0pt 308.0pt 336.0pt 427.5pt; text-autospace: none;"><br />
</div><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; tab-stops: 28.0pt 56.0pt 84.0pt 112.0pt 140.0pt 168.0pt 196.0pt 224.0pt 3.5in 280.0pt 308.0pt 336.0pt 427.5pt; text-autospace: none;"><span style="color: black; font-family: Arial; font-size: 10pt;">To start your day right, set a large glass of water by your bed each night and drink it when you wake up. Drinking water first thing in the morning pulls out toxins from the previous day and freshens your system for the day ahead. Keep a bottle of water accessible throughout the day, whether you are on the go or at a desk. Having a bottle of water close by will remind you to take a sip when thirsty. The first sip will usually let you know how much more water you need. A sip or two may be enough, or you may need a big glass. If you drink most of your daily water before early evening, you most likely will not be thirsty before bed. This is good, because drinking before bed and then waking to use the bathroom disturbs your peaceful night’s sleep.</span></div><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; tab-stops: 28.0pt 56.0pt 84.0pt 112.0pt 140.0pt 168.0pt 196.0pt 224.0pt 3.5in 280.0pt 308.0pt 336.0pt 427.5pt; text-autospace: none;"><br />
</div><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; tab-stops: 28.0pt 56.0pt 84.0pt 112.0pt 140.0pt 168.0pt 196.0pt 224.0pt 3.5in 280.0pt 308.0pt 336.0pt 427.5pt; text-autospace: none;"><span style="color: black; font-family: Arial; font-size: 10pt;">What about quality? Some people like bottled water, while others prefer filtered water. The key is to like the taste of the water you are drinking, and the water should agree with your body. If the taste of plain water is unappealing, experiment to see how you can make it tasty and drinkable. Try adding a few mint leaves, a wedge of lemon, a sprig of parsley, slices of cucumber, a twist of lime or a squeeze of orange to make water more tempting, or to jazz up your routine. Also, drinking tea or juice and eating raw fruits and vegetables contribute to the hydration process. So, splash in the waves, swim in the sun, drink plenty of water and enjoy the summer fun!</span><span style="color: black; font-family: Arial;"></span></div><div class="MsoNormal" style="tab-stops: 427.5pt;"><br />
</div><div class="MsoNormal" style="tab-stops: 427.5pt;"><span style="font-family: Arial;"><b>Recipes of the Month: </b></span></div><div class="MsoNormal" style="tab-stops: 427.5pt;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjR8_E9EG1jAwir2IHDYcxdCvYqHR4FEyhAy55qaXR_YB6Obm36SAjTC18B39mL7cw8Ib8icCu-sPkoW21ZlhHfoa0H3_iyXXM3aKIdh3Tg047g0RbLX6PlpkJ2Di3GF4x9vNVES4UF40BV/s1600/DSC_0296.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjR8_E9EG1jAwir2IHDYcxdCvYqHR4FEyhAy55qaXR_YB6Obm36SAjTC18B39mL7cw8Ib8icCu-sPkoW21ZlhHfoa0H3_iyXXM3aKIdh3Tg047g0RbLX6PlpkJ2Di3GF4x9vNVES4UF40BV/s200/DSC_0296.jpg" width="132" /></a></div><div class="MsoNormal" style="tab-stops: 427.5pt;"><span style="color: black; font-family: Arial;"><b>Sun Tea</b></span><span style="color: black; font-family: Arial; font-size: 10pt;"></span></div><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; tab-stops: 28.0pt 56.0pt 84.0pt 112.0pt 140.0pt 168.0pt 196.0pt 224.0pt 3.5in 280.0pt 308.0pt 336.0pt 427.5pt; text-autospace: none;"><span style="color: black; font-family: Arial; font-size: 10pt;">Prep time: 2 minutes</span></div><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; tab-stops: 28.0pt 56.0pt 84.0pt 112.0pt 140.0pt 168.0pt 196.0pt 224.0pt 3.5in 280.0pt 308.0pt 336.0pt 427.5pt; text-autospace: none;"><span style="color: black; font-family: Arial; font-size: 10pt;">Cook time: 24 hours</span></div><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; tab-stops: 28.0pt 56.0pt 84.0pt 112.0pt 140.0pt 168.0pt 196.0pt 224.0pt 3.5in 280.0pt 308.0pt 336.0pt 427.5pt; text-autospace: none;"><span style="color: black; font-family: Arial; font-size: 10pt;">Yield: 2 liters</span></div><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; tab-stops: 28.0pt 56.0pt 84.0pt 112.0pt 140.0pt 168.0pt 196.0pt 224.0pt 3.5in 280.0pt 308.0pt 336.0pt 427.5pt; text-autospace: none;"><br />
</div><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; tab-stops: 28.0pt 56.0pt 84.0pt 112.0pt 140.0pt 168.0pt 196.0pt 224.0pt 3.5in 280.0pt 308.0pt 336.0pt 427.5pt; text-autospace: none;"><span style="color: black; font-family: Arial; font-size: 10pt;"><b>Ingredients</b></span><span style="color: black; font-family: Arial; font-size: 10pt;">:</span></div><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; tab-stops: 28.0pt 56.0pt 84.0pt 112.0pt 140.0pt 168.0pt 196.0pt 224.0pt 3.5in 280.0pt 308.0pt 336.0pt 427.5pt; text-autospace: none;"><span style="color: black; font-family: Arial; font-size: 10pt;">3-4 tea bags of your choice</span></div><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; tab-stops: 28.0pt 56.0pt 84.0pt 112.0pt 140.0pt 168.0pt 196.0pt 224.0pt 3.5in 280.0pt 308.0pt 336.0pt 427.5pt; text-autospace: none;"><span style="color: black; font-family: Arial; font-size: 10pt;">water</span></div><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; tab-stops: 28.0pt 56.0pt 84.0pt 112.0pt 140.0pt 168.0pt 196.0pt 224.0pt 3.5in 280.0pt 308.0pt 336.0pt 427.5pt; text-autospace: none;"><br />
</div><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; tab-stops: 28.0pt 56.0pt 84.0pt 112.0pt 140.0pt 168.0pt 196.0pt 224.0pt 3.5in 280.0pt 308.0pt 336.0pt 427.5pt; text-autospace: none;"><span style="color: black; font-family: Arial; font-size: 10pt;"><b>Directions</b></span><span style="color: black; font-family: Arial; font-size: 10pt;">:</span></div><div class="MsoNormal" style="margin-left: .25in; mso-layout-grid-align: none; mso-pagination: none; tab-stops: .25in; text-autospace: none; text-indent: -.25in;"><span style="color: black; font-family: Arial; font-size: 10pt;">1. Fill an extra-large mason jar with water, add 3 or 4 of your favorite tea bags and cover with lid.</span></div><div class="MsoNormal" style="margin-left: .25in; mso-layout-grid-align: none; mso-pagination: none; tab-stops: .25in; text-autospace: none; text-indent: -.25in;"><span style="color: black; font-family: Arial; font-size: 10pt;">2. Place in sun for one full day and let the shining rays pour in heat and energy, bringing out the wonderful tea flavors.</span></div><div class="MsoNormal" style="margin-left: .25in; mso-layout-grid-align: none; mso-pagination: none; tab-stops: .25in; text-autospace: none; text-indent: -.25in;"><span style="color: black; font-family: Arial; font-size: 10pt;">3. Sweeten if so desired with natural sweetener and serve at room temperature or cold over ice.</span></div><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; tab-stops: 28.0pt 56.0pt 84.0pt 112.0pt 140.0pt 168.0pt 196.0pt 224.0pt 3.5in 280.0pt 308.0pt 336.0pt 427.5pt; text-autospace: none;"><span style="color: black; font-family: Arial; font-size: 10pt;"><i>Note: Garnish with mint leaves or lemon wedge.</i></span></div><div class="MsoNormal" style="tab-stops: 427.5pt;"><br />
</div><div class="MsoNormal" style="tab-stops: 427.5pt;"><br />
</div><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; tab-stops: 28.0pt 56.0pt 84.0pt 112.0pt 140.0pt 168.0pt 196.0pt 224.0pt 3.5in 280.0pt 308.0pt 336.0pt 427.5pt; text-autospace: none;"><span style="color: black; font-family: Arial;"><b>Ginger Drink</b></span><span style="color: black; font-family: Arial; font-size: 10pt;"></span></div><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; tab-stops: 28.0pt 56.0pt 84.0pt 112.0pt 140.0pt 168.0pt 196.0pt 224.0pt 3.5in 280.0pt 308.0pt 336.0pt 427.5pt; text-autospace: none;"><span style="color: black; font-family: Arial; font-size: 10pt;">Prep Time: 7 minutes</span></div><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; tab-stops: 28.0pt 56.0pt 84.0pt 112.0pt 140.0pt 168.0pt 196.0pt 224.0pt 3.5in 280.0pt 308.0pt 336.0pt 427.5pt; text-autospace: none;"><span style="color: black; font-family: Arial; font-size: 10pt;">Cook Time: 24 hours</span></div><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; tab-stops: 28.0pt 56.0pt 84.0pt 112.0pt 140.0pt 168.0pt 196.0pt 224.0pt 3.5in 280.0pt 308.0pt 336.0pt 427.5pt; text-autospace: none;"><span style="color: black; font-family: Arial; font-size: 10pt;">Yield: 6-8 servings</span></div><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; tab-stops: 28.0pt 56.0pt 84.0pt 112.0pt 140.0pt 168.0pt 196.0pt 224.0pt 3.5in 280.0pt 308.0pt 336.0pt 427.5pt; text-autospace: none;"><br />
</div><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; tab-stops: 28.0pt 56.0pt 84.0pt 112.0pt 140.0pt 168.0pt 196.0pt 224.0pt 3.5in 280.0pt 308.0pt 336.0pt 427.5pt; text-autospace: none;"><span style="color: black; font-family: Arial; font-size: 10pt;"><b>Ingredients</b></span><span style="color: black; font-family: Arial; font-size: 10pt;">:</span></div><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; tab-stops: 28.0pt 56.0pt 84.0pt 112.0pt 140.0pt 168.0pt 196.0pt 224.0pt 3.5in 280.0pt 308.0pt 336.0pt 427.5pt; text-autospace: none;"><span style="color: black; font-family: Arial; font-size: 10pt;">1 pound fresh ginger root</span></div><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; tab-stops: 28.0pt 56.0pt 84.0pt 112.0pt 140.0pt 168.0pt 196.0pt 224.0pt 3.5in 280.0pt 308.0pt 336.0pt 427.5pt; text-autospace: none;"><span style="color: black; font-family: Arial; font-size: 10pt;">2 quarts water</span></div><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; tab-stops: 28.0pt 56.0pt 84.0pt 112.0pt 140.0pt 168.0pt 196.0pt 224.0pt 3.5in 280.0pt 308.0pt 336.0pt 427.5pt; text-autospace: none;"><span style="color: black; font-family: Arial; font-size: 10pt;">juice of 2 limes</span></div><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; tab-stops: 28.0pt 56.0pt 84.0pt 112.0pt 140.0pt 168.0pt 196.0pt 224.0pt 3.5in 280.0pt 308.0pt 336.0pt 427.5pt; text-autospace: none;"><span style="color: black; font-family: Arial; font-size: 10pt;">maple syrup or agave nectar to taste </span></div><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; tab-stops: 28.0pt 56.0pt 84.0pt 112.0pt 140.0pt 168.0pt 196.0pt 224.0pt 3.5in 280.0pt 308.0pt 336.0pt 427.5pt; text-autospace: none;"><br />
</div><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; tab-stops: 28.0pt 56.0pt 84.0pt 112.0pt 140.0pt 168.0pt 196.0pt 224.0pt 3.5in 280.0pt 308.0pt 336.0pt 427.5pt; text-autospace: none;"><span style="color: black; font-family: Arial; font-size: 10pt;"><b>Directions</b></span><span style="color: black; font-family: Arial; font-size: 10pt;">:</span></div><div class="MsoNormal" style="margin-left: .25in; mso-layout-grid-align: none; mso-pagination: none; tab-stops: .25in; text-autospace: none; text-indent: -.25in;"><span style="color: black; font-family: Arial; font-size: 10pt;">1. Thinly peel the fresh ginger, grate and mix with water in a large saucepan.</span></div><div class="MsoNormal" style="margin-left: .25in; mso-layout-grid-align: none; mso-pagination: none; tab-stops: .25in; text-autospace: none; text-indent: -.25in;"><span style="color: black; font-family: Arial; font-size: 10pt;">2. Bring to a boil and simmer for 4 minutes. Cover the pan and turn off the heat; leave </span></div><div class="MsoNormal" style="margin-left: .25in; mso-layout-grid-align: none; mso-pagination: none; tab-stops: .25in; text-autospace: none; text-indent: -.25in;"><span style="color: black; font-family: Arial; font-size: 10pt;"> for 24 hours.</span></div><div class="MsoNormal" style="margin-left: .25in; mso-layout-grid-align: none; mso-pagination: none; tab-stops: .25in; text-autospace: none; text-indent: -.25in;"><span style="color: black; font-family: Arial; font-size: 10pt;">3. Strain the liquid through a fine mesh sieve. </span></div><div class="MsoNormal" style="margin-left: .25in; mso-layout-grid-align: none; mso-pagination: none; tab-stops: .25in; text-autospace: none; text-indent: -.25in;"><span style="color: black; font-family: Arial; font-size: 10pt;">4. Add the lime juice and maple syrup or agave. Stir until dissolved. Serve chilled.</span></div><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; tab-stops: right 10.3pt left 21.0pt 427.5pt; text-autospace: none;"><br />
</div><div class="MsoBodyText2" style="margin-right: 0in; tab-stops: 427.5pt;"><b>Forward to a Friend</b><span style="font-weight: normal;"></span></div><div class="MsoBodyText2" style="margin-right: 0in; tab-stops: 427.5pt;"><span style="font-size: 10pt;">It’s such a pleasure to help those closest to us become happier and healthier. Please forward this newsletter to friends, family members or colleagues who might be interested and inspired by it.</span></div><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; tab-stops: 28.0pt 56.0pt 84.0pt 112.0pt 140.0pt 168.0pt 196.0pt 224.0pt 3.5in 280.0pt 308.0pt 336.0pt 427.5pt; text-autospace: none;"><br />
</div>Beth Dunfordhttp://www.blogger.com/profile/01078317359484726651noreply@blogger.com0tag:blogger.com,1999:blog-1172003360030424245.post-89148462043169623232011-08-03T08:51:00.000-07:002011-08-03T08:51:28.568-07:00Overnight Steel Cut OatsI love to start my day with a bowl of steel cut oats. The problem is, it takes 20 minutes to cook them-more time than most of us have to wait for breakfast when we are trying to get lunches made and kids out the door. Oatmeal is such a perfect breakfast. It is full of soluble fiber which can help lower cholesterol and slows digestion, which means you won't get a spike in blood sugar (too much of the up and down of the blood sugar over the years = diabetes). It is a good source of protein and provides many vitamins and nutrients. These include, vitamin e, zinc, selenium, copper, iron, magnesium and manganese.<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjiM2EiIO0F2T78xkUmmAURHKgE35d7zvZMv9Zz6vD71sdEEIKe72JgUtg5xlMimpOTw1mkaQIBmMlj_w4feeCnCiJOWFskukI9hC_tgmaEkaXl2yz3GC7FwbRwYExFGguKpWUNx8dnZGv5/s1600/DSC_0295.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjiM2EiIO0F2T78xkUmmAURHKgE35d7zvZMv9Zz6vD71sdEEIKe72JgUtg5xlMimpOTw1mkaQIBmMlj_w4feeCnCiJOWFskukI9hC_tgmaEkaXl2yz3GC7FwbRwYExFGguKpWUNx8dnZGv5/s320/DSC_0295.jpg" width="212" /></a></div><br />
Here is your tip for the day: start your oats the night before. I measure 1/3 cup each of steel cut oats, almond milk and water (you can use all water if you prefer, but I like the extra calcium from the almond milk). Place them all in a bowl. At this step, you can add 1/2 t vanilla and any dried fruit you choose. Cover the bowl with a plate and set it in the refrigerator overnight.<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi51oJnkdkt76zeQ3y0OG6hY2fDVFOEbRzBS1lHeAzEbUyo7ChPMUK9cLhdcn357awUSUd4XMY9MhINsqngdXTsb26o1R_q-GjM7aopQ5hv7u4GRZo9IpHlfiV5xxpy8VEoVgRcrW_h1qWm/s1600/DSC_0292.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi51oJnkdkt76zeQ3y0OG6hY2fDVFOEbRzBS1lHeAzEbUyo7ChPMUK9cLhdcn357awUSUd4XMY9MhINsqngdXTsb26o1R_q-GjM7aopQ5hv7u4GRZo9IpHlfiV5xxpy8VEoVgRcrW_h1qWm/s320/DSC_0292.JPG" width="320" /></a></div>In the morning, dump the bowl into a pot and heat on medium for 5-7 minutes. At this point, I mash half of a banana with a fork and stir it in while the oats heat up. I also give it a sprinkle of cinnamon.<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiJLIzgyrpUJOgvkiQ4tQ8L02tAT_7lMIsJAhdIbHiKz9StlTm5DoCuRR7zlDt58rCCVcbhEWP0eQVczfttKy3q8dTos75FRjHDsYHGGjSfn1ZlKhwQ2sRc1bFiOt33JhQXVNbmPMNTMxuw/s1600/DSC_0293.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiJLIzgyrpUJOgvkiQ4tQ8L02tAT_7lMIsJAhdIbHiKz9StlTm5DoCuRR7zlDt58rCCVcbhEWP0eQVczfttKy3q8dTos75FRjHDsYHGGjSfn1ZlKhwQ2sRc1bFiOt33JhQXVNbmPMNTMxuw/s320/DSC_0293.JPG" width="320" /></a></div>When the oats are warm, dump them back in the bowl and top with your favorite fruit. Today I had fresh organic mango and strawberries. I also like to add blueberries or peaches. I always top in off with almond butter with roasted flax seeds in it for some added protein and Omega 3's. <br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi5iehXwGueG4d4snt0GR4SPbthQxs4D1qq08HnwfmZ1afGOQH0qlt4bVzO9rTTopmh0icXLAWHNCPijtUd-IGeHzmkB6l8a0jL34buEOsO-Eh5rsVrV1FEmhyT-XvT3yuR3Dy3ejyzitCm/s1600/DSC_0294.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi5iehXwGueG4d4snt0GR4SPbthQxs4D1qq08HnwfmZ1afGOQH0qlt4bVzO9rTTopmh0icXLAWHNCPijtUd-IGeHzmkB6l8a0jL34buEOsO-Eh5rsVrV1FEmhyT-XvT3yuR3Dy3ejyzitCm/s320/DSC_0294.JPG" width="320" /></a></div>This is one breakfast that fills me up and gets me through the morning! <br />
<br />
Newsletter countdown! In 2 days, check back here for my first newsletter! Please pass it along to any friends or family you think might be interested in some tips on healthy living.Beth Dunfordhttp://www.blogger.com/profile/01078317359484726651noreply@blogger.com0tag:blogger.com,1999:blog-1172003360030424245.post-41017359057631021442011-07-17T14:44:00.000-07:002011-07-17T14:44:22.456-07:00Vegan Chocolate Chip Cookies<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjJGMRheN70LDmjRPdm19D5TwJajpzI2LCwxvnN3qdaAIQSOT1R3ZVyAktrfJnPQz4qFmb-K5oy8L0D7iKnX_hnLh4iXKOwKk5IH0OWV0lmOlvn2YavuhPa3M_D9_SIAhe_GvdW27K09MJ6/s1600/DSC_0001.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjJGMRheN70LDmjRPdm19D5TwJajpzI2LCwxvnN3qdaAIQSOT1R3ZVyAktrfJnPQz4qFmb-K5oy8L0D7iKnX_hnLh4iXKOwKk5IH0OWV0lmOlvn2YavuhPa3M_D9_SIAhe_GvdW27K09MJ6/s320/DSC_0001.jpg" width="212" /></a></div>Even though it is 100 plus degrees out today, it was a little overcast and we were inside watching soccer. It seemed like a good idea to bake some cookies with the kids. I decided to try a recipe for vegan chocolate chip cookies. I have to say, the kids and I thought they were really good! Give them a try and see what you think...I have them in the freezer to save for special (occasional) treats in school lunches next month. :) <br />
<br />
<i>I found them on <a href="http://veganbakedgoodsdontsuck.tumblr.com/page/3">http://veganbakedgoodsdontsuck.tumblr.com/page/3</a> </i><br />
<b>Ingredients:</b><br />
<ul><li>2 cups unbleached flour</li>
<li>2 tsps baking powder</li>
<li>1/2 tsp.salt</li>
<li><b>1 tsp. cinnamon</b> (this is the true maker of these cookies!)</li>
<li>vegan chocolate or carob chips - put in as many as you like</li>
<li>1 cup raw sugar</li>
<li>1/2 cup canola or vegetable oil (I used coconut oil which worked really well)</li>
<li>1 teaspoon vanilla</li>
<li>1/4 cup water</li>
</ul><b>directions</b><br />
Preheat oven to 350.<br />
<br />
In a large bowl mix flour, baking powder, salt, cinnamon. Add chips. Make a well in the center and set aside.<br />
<br />
In a medium size bowl mix vegan sugar and oil well. Add the vanilla and then add the water. Mix it well. Add the wet to the well in the dry. Mix it well but be careful not to overwork it. Add more chips if you need to. Spoon onto ungreased cookie sheets. Bake for 12 minutes.<br />
<br />
The cookies are done when they seem a little bit softer than you want them to be. They will harden up some as they cool.<br />
<br />
Remove from the oven and let them sit on the pan for a couple of minutes before transferring them to wire cooling racks.<br />
<br />
Serves: almost two dozen<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgb8ftwrx6ORHgCddDrRZIU0-oq2jVTrbn6a8c9rIJK91lCZphY-eJaqb3ZNCdHGsmBNUogFb7hLHJUZSK7SdeY9N7pcnFRp8eOL6-wty8_5fPhwNPGxewylOsLo76w_5xQgKJrGMVGRaeh/s1600/DSC_0006.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgb8ftwrx6ORHgCddDrRZIU0-oq2jVTrbn6a8c9rIJK91lCZphY-eJaqb3ZNCdHGsmBNUogFb7hLHJUZSK7SdeY9N7pcnFRp8eOL6-wty8_5fPhwNPGxewylOsLo76w_5xQgKJrGMVGRaeh/s320/DSC_0006.JPG" width="320" /></a></div>Beth Dunfordhttp://www.blogger.com/profile/01078317359484726651noreply@blogger.com0tag:blogger.com,1999:blog-1172003360030424245.post-61162686151983333372011-07-14T11:59:00.000-07:002011-07-14T12:01:05.858-07:00Caprese Grilled Panini plus extras<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_OCVQdDCEYddLlDqjuNikNgqPiyPKRBrVOjatHAWvncFHphJ7ij6_ieKrSpsyXXduCcFmbJmQDVZVD4mH9WOz9unspOY-JKQWb1_5ydSIY0NhDG5wM7ELN3Z8tK3yORpSyqlW5ZF3QMZY/s1600/DSC_0553.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_OCVQdDCEYddLlDqjuNikNgqPiyPKRBrVOjatHAWvncFHphJ7ij6_ieKrSpsyXXduCcFmbJmQDVZVD4mH9WOz9unspOY-JKQWb1_5ydSIY0NhDG5wM7ELN3Z8tK3yORpSyqlW5ZF3QMZY/s320/DSC_0553.JPG" width="320" /></a></div>I had to add this in after the post on freezing lemon juice. I bought a watermelon last week, and as much as we ate it, we still couldn't eat it fast enough before it started getting mushy. I decided I would try freezing it. I put the cubes of seedless watermelon in my blender and then poured the juice in ice cube trays. I now have healthy, frozen treats on hand for the kids!<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj6U1QClQiZmLsGx8ZQqNjrZj3OVCz7-o0LXiamQzP0OOIc7JNFfyxc1M3559FJLe9qXq6OzZjArzYnLxrRg4owveCwB7eXgcnqc-vHVBU7Q1Ycazi8jSCH0qkAswF_-IWolHMlEYLctIQX/s1600/DSC_0552.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj6U1QClQiZmLsGx8ZQqNjrZj3OVCz7-o0LXiamQzP0OOIc7JNFfyxc1M3559FJLe9qXq6OzZjArzYnLxrRg4owveCwB7eXgcnqc-vHVBU7Q1Ycazi8jSCH0qkAswF_-IWolHMlEYLctIQX/s320/DSC_0552.JPG" width="320" /></a></div>I tried a new recipe for kale this week. <a href="http://www.wholefoodsmarket.com/recipes/2862">http://www.wholefoodsmarket.com/recipes/2862</a> <br />
I think I needed to wilt the kale a little longer, but overall it was pretty good. <br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgwmYsYSUrT7hh8Ok4QgFNkF1YRIhlN8nrZNE5IOrS_lASLo-e6eixo1boKJpA8raUIkH5ii3dGUGYCrrKNsbzrsYgASx531Dk1uHmZRUNCqeIgFu-mxLEyKQs04n5ByVCSj1aHwtEv7M6n/s1600/DSC_0554.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgwmYsYSUrT7hh8Ok4QgFNkF1YRIhlN8nrZNE5IOrS_lASLo-e6eixo1boKJpA8raUIkH5ii3dGUGYCrrKNsbzrsYgASx531Dk1uHmZRUNCqeIgFu-mxLEyKQs04n5ByVCSj1aHwtEv7M6n/s320/DSC_0554.JPG" width="320" /></a></div><br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjHd4mj7fcSdc8dBriYYTWkZ8MSXpuxigAWUeoTnNRZaQCLHOrsLv_fHYKe0DpdaK7dAGHBSKm59m3-yHqhUr5a72y4_KyPEHKXJVHqKo2pKuRYM3-LBHQR2EbrwFnO_74adn2jccAhBtVX/s1600/DSC_0555.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjHd4mj7fcSdc8dBriYYTWkZ8MSXpuxigAWUeoTnNRZaQCLHOrsLv_fHYKe0DpdaK7dAGHBSKm59m3-yHqhUr5a72y4_KyPEHKXJVHqKo2pKuRYM3-LBHQR2EbrwFnO_74adn2jccAhBtVX/s320/DSC_0555.JPG" width="320" /></a></div><br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNYn0w7oK_3OY0UYP3pjvImrkQSXHTXujgybzYr9hNxOv-hiYf8-codquH9wduDDtFfi764RF60hMMogZtgqogVogins26oaCzu1mR_9KGLD3P8nTKvpyNaS9EdLQzCp4su3sSgwHicGp5/s1600/DSC_0559.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNYn0w7oK_3OY0UYP3pjvImrkQSXHTXujgybzYr9hNxOv-hiYf8-codquH9wduDDtFfi764RF60hMMogZtgqogVogins26oaCzu1mR_9KGLD3P8nTKvpyNaS9EdLQzCp4su3sSgwHicGp5/s320/DSC_0559.JPG" width="320" /></a></div>I saved the best for last! I went to Whole Foods Market yesterday and found some fresh ciabatta bread. I have to admit it is not the healthiest choice in bread but it was the perfect thing for this caprese grilled panini. I don't have a panini press so I had to improvise. I heated up my beloved cast iron grill pan from Crate and Barrel. The sandwich was so easy to make and SO delicious! I cut the bread in sandwich size portions and then sliced them in half. I layered them with mozzarella cheese, sliced tomato and tons of fresh basil from my friend's garden (thanks Shelley!). I brushed the bread with some EVOO and placed it on the hot grill pan with a lid from a pot onto the top to help keep in the heat. When the bread was nice and toasty, I flipped it over. While it was cooking, I made some Balsamic Vinaigrette. <a href="http://www.foodnetwork.com/recipes/emeril-lagasse/simple-balsamic-vinaigrette-recipe/index.html">http://www.foodnetwork.com/recipes/emeril-lagasse/simple-balsamic-vinaigrette-recipe/index.html</a> My husband is one of those people that loves to dip his food in sauces. This recipe was the perfect compliment to the sandwich. A definite do over!Beth Dunfordhttp://www.blogger.com/profile/01078317359484726651noreply@blogger.com0tag:blogger.com,1999:blog-1172003360030424245.post-2334857929446479812011-07-10T18:27:00.000-07:002011-07-10T18:29:00.591-07:00Coconut Tarts with Fresh Strawberries<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiL42t-chI-gNtNYHv7oeccqVdKWp1-NOMPemY9XrqOEOoZvN5F2SmqrISHft2JHajg0teDC29dtShLokUKkGySoetLZsFvNYolLYU5fPrCTBt486PlW4xa3OOuB9B3kfeKqpOjmkumvwoC/s1600/DSC_0566.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiL42t-chI-gNtNYHv7oeccqVdKWp1-NOMPemY9XrqOEOoZvN5F2SmqrISHft2JHajg0teDC29dtShLokUKkGySoetLZsFvNYolLYU5fPrCTBt486PlW4xa3OOuB9B3kfeKqpOjmkumvwoC/s320/DSC_0566.JPG" width="320" /></a></div>My kids have been begging me for dessert every night. They ate a good, healthy meal tonight so I decided to make something special. I had some shredded coconut in the fridge and decided to make something with it. The end result was fabulous and everyone enjoyed their special treat!<br />
<br />
Coconut Tarts: (makes about 8)<br />
2 egg whites<br />
2 cups shredded coconut<br />
Mini chocolate chips (optional) <br />
<br />
Preheat the oven to 350.<br />
Beat the egg whites and then add the coconut.<br />
Spray a muffin tin and press the coconut mixture into the cups. At this point you can sprinkle a few mini chocolate chips on each one.<br />
Bake for about 10 minutes or until the edges start to brown.<br />
<br />
We topped ours with a sliced strawberry and the kids requested a dollop of whipped cream on theirs.<br />
<br />
This was such an easy and yummy dessert for a hot summer night!Beth Dunfordhttp://www.blogger.com/profile/01078317359484726651noreply@blogger.com2tag:blogger.com,1999:blog-1172003360030424245.post-35227262494211019172011-07-07T13:53:00.000-07:002011-07-07T18:13:57.286-07:00Do you know what is in your lemon juice?<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgrtX97oVWezMMpnrqckhmkWCJBII1n8_J4mmXBu70ekqgVrlp2G77lP5PjlqDAGKWegn1UCffOvJiA04gFYydA7SatC470c7RA9bUdW0wgWSlNjdtUgrxoP6La4shwex-EHO7SeEMFX88X/s1600/IMG_20110707_125852-1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgrtX97oVWezMMpnrqckhmkWCJBII1n8_J4mmXBu70ekqgVrlp2G77lP5PjlqDAGKWegn1UCffOvJiA04gFYydA7SatC470c7RA9bUdW0wgWSlNjdtUgrxoP6La4shwex-EHO7SeEMFX88X/s320/IMG_20110707_125852-1.jpg" width="320" /></a></div>I have found that many recipes I have been cooking lately have called for fresh squeezed lemon juice. As I don't always have fresh lemons on hand, I had to come up with an alternative to the store bought lemon juice that contains all sorts of stuff other than lemons (check out the bottle if you have one in your fridge). Trader Joe's sells a big bag of lemons or limes pretty inexpensively. I use my juicer to get all the juice out and freeze it in ice cube trays. When it is frozen solid, I pop them out and store them in the freezer in a ziploc bag. When you need some juice, take out a cube and defrost it-easy! I have even grated the rind of limes and frozen it for the recipes that call for lime zest. Next time a thoughtful neighbor brings by more citrus than you know what to do with-juice and freeze!Beth Dunfordhttp://www.blogger.com/profile/01078317359484726651noreply@blogger.com0tag:blogger.com,1999:blog-1172003360030424245.post-48252171079565921982011-06-24T16:19:00.000-07:002011-06-24T16:19:29.222-07:00Bonus Summer Recipe<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh6RWDTS0k1-c6pwsm0N84oqe3Q31sfqQGs5gu7VcYMS2HWx-iCAE4IB8uKcv6lpdccUNTuYZDL9LuUqTzsNBoJGeuajxhAX4K41u5ArAuSMcp5ntqikYXvVIDT0FB7fIg519UQhOqDn5hJ/s1600/IMG_20110621_181134.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh6RWDTS0k1-c6pwsm0N84oqe3Q31sfqQGs5gu7VcYMS2HWx-iCAE4IB8uKcv6lpdccUNTuYZDL9LuUqTzsNBoJGeuajxhAX4K41u5ArAuSMcp5ntqikYXvVIDT0FB7fIg519UQhOqDn5hJ/s320/IMG_20110621_181134.jpg" width="320" /></a></div>I know I said I was going to start the newsletter in August, but I wanted to share a great recipe I found. <br />
<br />
Spicy Tofu Lettuce Wraps<br />
<br />
<div class="per_serving"><span itemprop="yield">Makes 16 Wraps</span> </div><br />
Filling <br />
<ul><li>2 tsp. vegetable oil</li>
<li>1 medium onion, chopped (11/2 cups)</li>
<li>1 Tbs. minced fresh ginger</li>
<li>1 Tbs. minced lemongrass</li>
<li>2 cloves garlic, minced (2 tsp.)</li>
<li>1 lb. extra-firm tofu, crumbled</li>
<li>1 8-oz. can water chestnuts, drained and chopped </li>
<li>4 Tbs. low-sodium soy sauce </li>
<li>4 Tbs. hoisin sauce</li>
<li>1 to 2 tsp. vegetarian chile sauce, such as vegetarian sriracha</li>
<li>16 butter lettuce or iceberg lettuce leaves </li>
</ul><div class="MsoNormal"><br />
</div><div class="MsoNormal">Garnishes</div><ul><li>1 large carrot, peeled and grated </li>
<li>1/2 cup chopped green onions </li>
<li>1/2 cup chopped fresh mint </li>
<li>1/2 cup finely chopped peanuts</li>
<li>Hoisin and chile sauces </li>
</ul><br />
1. To make Filling: Heat oil in large skillet over medium heat. Add onion, ginger, lemongrass, and garlic, and cook 7 to 10 minutes, or until onions are soft and beginning to brown. Add tofu and water chestnuts, breaking tofu into small crumbles; cook 4 minutes, or until heated through. Stir in soy sauce, hoisin sauce, and chile sauce. Transfer to serving bowl.<br />
<br />
<div class="MsoNormal">2. Place lettuce leaves on platter, and set out garnishes in small serving bowls. Let guests wrap tofu mixture in lettuce leaves, and top with their choice of garnishes.</div><div class="MsoNormal"><br />
</div><div class="MsoNormal">I found this awesome recipe at www.vegetariantimes.com</div><div class="MsoNormal"><br />
</div><div class="MsoNormal">I wouldn't normally encourage the use of iceberg lettuce, but the cups work quite well for holding the filling....Enjoy!<br />
</div><div class="MsoNormal"></div><div class="MsoNormal"></div>Beth Dunfordhttp://www.blogger.com/profile/01078317359484726651noreply@blogger.com1