Archive for the 'Nutrition News and Views' Category
Seeking YOUR thoughts
We have traveled many different paths together this past year; and this year is all-too-quickly coming to an end! Have you looked back at YOUR year? I am just beginning to look back at mine.
Where have I been and more importantly, where am I going in this coming year???
We talked about “seeking” a few posts ago; and that is exactly where I am at today; seeking…
What shall we seek together? What do you wish I would share with you?
How may I best support YOUR desire to “seek.”
Or…may I support you in a different way?
Please email me or post your thoughts on this page. I am waiting to hear from you…
Super Foods-Turkey
Got turkey? It is the day after Thanksgiving, here in the United States, so…I’ll bet you do!
We know the value of protein as a nutrient; it can be animal protein or plant protein, depending on your own preference. Personally, I am a vegetarian and prefer plant proteins; but I am always glad to share the value of animal protein with those who do enjoy it.
So, let’s talk “turkey!”
Why is turkey a superfood? This is why:
Turkey skinless (or) chicken skinless
They contain: low fat protein, niacin,B6, B12, iron, selenium, zinc
Servings: 3-4 servings of 3-4 oz per week.
Benefits: heart health, reduce risk of cancer, improve immune system.
I especially like that turkey improves your immune system! We have talked alot about free radicals and the importance of fruits and veggies (See “What Mom Never Told You Because She Didn’t Know” in the archives). Now, we can add turkey to that list (though I still recommend fruits and veggies first…)
Need a recipe for Turkey Quinoa Soup? Here it is:
1 Tablespoon olive oil
½ cup chopped onion
½ cup chopped carrots
½ cup chopped celery
2 cups shredded, diced OR chopped cooked turkey
About 6 cups turkey broth (depends how you like your soup)
About 2 cups leftover veggies from Thanksgiving OR
1/2 cup each peas, corn and spinach (a Superfood)
½ cup quinoa, rinsed well
Herbs (optional) You may add a few springs of rosemary, thyme or marjoram while simmering.
Directions:
- Saute onions, carrots and celery in olive oil.
- Add remaining ingredients
- Add herbs, if desired
- Simmer 15-20 minutes or until quinoa is done
- Salt and pepper to taste (I am suppose to say that in a recipe, but only add salt if you need it for training or MUST have it for taste.)
- Most importantly…ENJOY!
Yields 10-12 cups of soup
Seeking Higher Ground
My coach, Jo, and I were pondering the end of 2010 and what our “word” would be for 2011.
Each year we chose a “word” that we base our intentions on. One year, my “word” was FRESH, another year, it was JOY. What shall it be next?
I am playing with the word “Seek.” That word seems to be creeping into my life, in many different ways.
Jo asked me, just last week, (or was it two weeks ago) what I was “seeking in Higher Ground.” That word SEEK again!
In my morning devotions, the scripture “If you seek me you shall find me, if you search for me with all your heart; I shall be found by you” (Jer 29:13) was highlighted.
SEEK, SEEKING; I need to journal on this and see what my heart shows me.
What word will you chose for 2011? I would LOVE to know…
Thank a Veteran Today
Today is Veterans Day. I wish to share with you a post from August 2006. My dad is now 93 years old now; I thank him and ALL veterans for their courage and love for our country.
“Last week we took my almost 90 year old dad to the Air Force Museum in Dayton, Ohio. He was a bomber pilot in World War II, 448th Bomb Group, 8th Air Force. The B24 that my dad flew was on display at the museum. It was our son Chuck’s idea, for us to visit the museum; and so we met Chuck, his wife Ashley and their Russian adopted son, Paul (now five years old) in Dayton last Tuesday morning.
The display of aircraft began with the Wright Brothers; we simply wandered through until we came to the B24 on display-and then my dad came alive with stories and thoughtful recollections. As he was recalling, a probably almost 90 year old man came by; he too had flown the B24. They briefly exchanged stories and the man went on. But then, as we began to walk on, another probably almost 90 year old man stopped him, put out his hand and shook my dads. Looking into my dad’s eyes, with tears in his, he said,
“Thank you for fighting the war for all of us. Thank you for coming home; my brother didn’t. Because of you and my brother, we are free.”
My dad, then with tears in his eyes, lingered a moment in the hand shake and then simply and knowingly acknowledged his gratitude with a nod of his head…We all walked away with tears in our eyes, and a deeper understanding of the power of saying Thank you…
We all have our opinions of war; especially in these days of global unrest. But, I am asking all of us to set aside opinions, judgments and attitudes. Let us simply be grateful for the freedom that we (I) so take for granted…and say thank you.
My challenge for you is to say thank you to a veteran, a soldier or a family who has been deeply touched by war. Thank them that WE ARE FREE.”
Write to us at janet@nourishyourlife.com and tell us about your experience. We would be honored to hear about it,
Quote for the month:
“Every time that we say thank you, we experience nothing less than heaven on earth.”
Sarah Van Breathnach
Super Foods-Walnuts
I am abolutely amazed that it is November 1! Only two more months left in the year 2010. And, as we continue our Journey to Higher Ground, we are focusing on good, no~ GREAT nutrition
What will these last two months hold for you? Certainly the holidays; with Thanksgiving coming to my mind first.
More about the holidays in the weeks to come. Right now I am thinking about walnuts! 
I love walnuts; I will eat them right out the bag by the handful! I also love the health benefits of walnuts. Let’s take a look:
Walnuts (or) almonds, pistachios, sesame seeds, peanuts, pumpkin and sunflower seeds, macadamia nuts, pecans, hazelnuts, cashews.
They contain: Plant-derived omega-3 fatty acids, vitamin E, magnesium, polyphenols, protein, potassium, plant sterols, vitamin B6, Arginine.
Servings: 1 ounce, five times a week
Benefits: heart health, improved insulin balance and glucose levels
Want to know my favorite recipe with walnuts? Of course, you do…
Hot Quinoa Walnut Salad
Makes six (6) servings
Preheat oven to 350 degrees
Ingredients
1 tablespoon olive oil
1½ cup Quinoa
3 cups water or vegetable broth
½ cup chopped onion
½ cup chopped red bell pepper
½ cup chopped green bell pepper
1 cup fresh or frozen corn
½ cup chopped walnuts
Directions
1. Rinse quinoa before cooking to remove the coating of a bitter substance called saponins.
2. Bring 3 cups water to a boil
3. Stir in quinoa, cover, reduce heat and simmer for 10-15 minutes or until all water is absorbed.
4. Meanwhile, roast walnuts in the oven for about 5-10 minutes. They should be slightly golden in color.
5. While walnuts are roasting and quinoa is cooking, heat olive oil in a medium size pan.
6. Sauté onions about 2 minutes, add peppers and sauté about two more minutes.
7. Add corn to the sautéed vegetables and stir until heated through.
8. Combine quinoa, vegetables and walnuts in a beautiful serving bowl. (Salt to taste)
9. ENJOY!
Nutrition facts:1 serving= 270 cal, Protein= 9grams, Carbs= 36 grams, Fat=10 grams
Variations: Add other kinds of nuts and seeds. Try a combination of several!
Super Foods-Pumpkin
Do you recall watching “It’s The Great Pumpkin, Charlie Brown,” each October? I do! It was almost like the “kick-off” to the autumn season.
Soon after the first (of many) showings of this half-hour movie, we would be raking leaves into a pile and then, of course, jumping in them!
Don’t you just love the crunching sound that leaves make in the autumn as you intentionally stomp through them? I do!
I also love pumpkin and all of its mighty health benefits and yummy taste!
Let’s take a look at the great pumpkin, shall we?
- Pumpkin (or) carrots, butternut squash, sweet potatoes, orange bell peppers.
They contain: Alpha carotene, Beta-carotene, fiber, vitamins C and E, potassium, magnesium, pantothenic acid.
Servings: ½ cup most days
Benefits: reduce the risk of cancer, heart health, anti-oxidant, anti-inflammatory, prevents free-radical complications of diabetes.
Bring on the pumpkin! How about in Pumpkin Quinoa Soup!
Pumpkin Quinoa Soup
Makes 8-10 cups
Ingredients
1 Tablespoon olive oil
½ cup chopped onions
½ cup chopped celery
½ cup grated carrots
(Tip: purchase the onion, celery and carrots already chopped or grated from your local supermarket salad bar.)
1 can (29 oz) solid-packed pumpkin or 3 ½ -4 cups fresh pumpkin, cooked
4 cups vegetable broth (can be purchased or home made)
1 small apple cored, peeled and chopped
1 cup cooked quinoa
Click here for basic directions to cook quinoa.
Note: for more info on Quinoa, please click here.
Directions
1. Sauté onions, celery and carrots in olive oil until just softened.
2. Add pumpkin, vegetable broth, and apple. Simmer 10 minutes.
3. Stir in quinoa and heat through.
4. Enjoy!
5. If soup becomes too thick after setting awhile, thin with water or more vegetable broth to desired consistency.
Tip: Garnish with a dollop of yogurt, sour cream, tortilla chips or anything that sounds good to you.
Nutrition Facts:
Serving size: 1 cup = 100 calories, Fat = 2 grams, Carbs = 18 grams, Protein = 3 grams
Enjoy this recipe and any other way you enjoy the great pumpkin!
I’m B-A-C-K :)
I have been away from my computer for awhile; mainly because it “crashed” and I have been unable to do much more than email on it. At first, I was certain that it was the “end of the world…” What! Me not blog? That cannot happen! But, as the days went on, I found a “peace” with it. I had more time in my day to write (pen and paper-remember those days?), read (actual books) and meditate/journal.
I now have a brand new laptop computer that my wonderful husband gifted me with for my birthday. It is “promise pink,” and a donation from the proceeds goes to Breast Cancer. Thank you!
So now, I come back refreshed, renewed and ready to write again, as I continue my Journey to Higher Ground.
I have not forgotten about our “Super Foods.” I wish to continue to share nutritional information with you, but also continue to share the experiences I am having as I Journey to Higher Ground.
Super Foods-Spinach
Typically, I think of spinach as a Spring vegetable, but we have a “late crop” reviving itself in our garden, so just had to send this along to you. Spinach is definitely a SUPER FOOD! Look what it has to offer:
Spinach (or) kale, collards, Swiss chard, mustard greens, turnip greens, bok choy, romaine lettuce.
They contain: A synergy of multiple nutrients/phytonutrients, low in calories, lutein/zeaxanthin, beta-carotene, plant-derived omega-3 fatty acids, glutathione, alpha lipoic acid, vitamins C and E, B vitamins, calcium, iron, magnesium, manganese, zinc, polyphenols, betaine.
Servings: 1 cup steamed or 2 cups raw most days.
Benefits: heart health, reduce risk of cancer, reduce risk of macular degeneration, reduce risk of cataracts, reduce risk of stroke.
Of course, we always need a recipe to go along with our super Food, and, of course, it will have quinoa in it… Here goes:
Quinoa-Spinach Soup
Makes 4-5 servings
Ingredients:
1 cup water
1/2 cup quinoa
4 cups vegetable broth or 2 (14.5 oz) cans vegetable broth
1/2 chopped onion
1/2 diced carrot
2 cups spinach, washed and chopped coarsely
salt and pepper to taste.
Directions:
Rinse quinoa before cooking to remove the coating of a bitter substance called saponins.
Bring water to a boil.
Stir in quinoa, cover, reduce heat and simmer for 10 minutes.
Add broth, onion and carrot
Simmer for 15 minutes.
Stir in spinach, allow to wilt in soup
Salt and pepper to taste
Enjoy!
Nutrition facts: 100 calories; 18 gm carbohydrates; 4 gm protein; 1 gm fat
My Journey Continues
I am glad that you have been enjoying “SuperFoods,” AND that you are wondering where my “journey” has been taking me. Thank you!
As we finish up August, and adventure into the month of September, I wish to continue “Super Foods” with BLOGS interspersed with where I am going in “my journey to higher ground.”
This past month, or so, I have been inspired by the life of a caterpillar…It began with a quote : “There is nothing in a caterpillar that tells you it’s going to be a butterfly.” ~Richard Buckminster Fuller
As I pondered this quote with my coach, Jo Christie, we became intrigued by what we might become if we “became ” caterpillars (in our journaling) to see where this would lead us…
Now, with this in mind, add to it, an amazing silent prayer retreat that I attended last week-end. In the opening remarks of the priest (he was the only one permitted to speak), he suggested that we become caterpillars for the week-end and see how we emerge by the end of our retreat! Wow! Isn’t that just like God!
So, Friday evening, I became a caterpillar and curled up in my cocoon…by Sunday afternoon, when the retreat ended, I WAS NOT READY TO EMERGE!
Here I am, Wednesday morning, still safe in my cocoon and absolutely enjoying its safety and comfort What’s next? I don’t know…all I do know, is that God is at work within me and is providing me the safety and comfort that I need.
Amen!
Super Foods-Broccoli!
Do you love broccoli as much as I do? Raw, steamed, sauted, with cheese, without cheese, any way you eat it-broccoli is the best!
Let’s see what “Super Foods” has to say about the broccoli and its side-kicks: brussel sprouts, cabbage, kale, turnips, cauliflower, collards, bok choy, mustard greens, Swiss chard.
These amazing veggies contain: Sulforaphane, indoles, folate, fiber, calcium, vitamin C, Beta-carotene, lutein/zeaxanthin, vitamin K.
Servings: ½ – 1 cup daily
Benefits: reduce risk of cancer, cataracts, build bones, heart health
Need a recipe for broccoli? Try this one.
Quinoa-Broccoli soup
Makes 4-5 servings
Ingredients:
1 cup water
1/2 cup quinoa
4 cups vegetable broth or 2 (14.5 oz) cans vegetable broth
1/2 cup chopped onion
1/2 cup diced carrot
1 teaspoon minced garlic
2 cups broccoli, broccolini, rabe or broccoflower, (or try a mix) washed and chopped coarsely
salt and pepper to taste.
Directions
Rinse quinoa before cooking to remove the coating of a bitter substance called saponins.
Bring water to a boil.
Stir in quinoa, cover, reduce heat and simmer for 10 minutes.
Add broth, onion and carrot
Simmer for 10 minutes.
Add broccoli and simmer 5 more minutes.
Salt and pepper to taste
Enjoy!
NOTE: Reduce cooking times for a crunchier vegetable.
Nutrition facts: 110 calories; 20 gm carbohydrates; 4 gm protein; 1 gm fat
Variations:
Add any additional vegetables you desire. Try other flavored broths. I love mushroom broth with broccoli and quinoa!
