Well, we made it back
and boy am I tired!! Scotland and London are unbelievable places and there are
so many unforgettable experiences over the last couple of weeks. And now that I
am back, well I'm baaaaaaack!!!
Eating tip of the
Try a new, healthy cooking method
One way to embrace healthy eating is by using healthy
cooking techniques. That doesn't mean you have to become a gourmet chef or
invest in special cookware. Simply use standard cooking methods to prepare foods
in healthy ways. These cooking methods will add little or no fat to the foods
- Baking. Cooking food
covered or uncovered in an oven or oven-type appliance.
- Braising. Browning
first, then simmering in a covered pan with a little liquid.
- Broiling. Cooking
food by direct heat in the broiler section of an oven or an oven-type appliance.
- Grilling. Cooking
food by direct heat over coals.
- Poaching. Cooking
food in liquids such as broth, vinegar or juice — making sure that the food
retains its shape while cooking.
- Roasting. Cooking
food covered or uncovered in an oven or oven-type appliance; like baking, but
usually done at a higher temperature.
- Sauteing. Cooking
food rapidly with a small amount of oil in a hot pan. For some recipes you can
use broth, nonstick cooking spray or water in place of oil.
- Steaming. Cooking
food in a perforated basket over a small amount of boiling water.
- Stir-frying. Cooking
by stirring small pieces of food in a hot pan (often a wok) with a small amount
taken from http://www.mayoclinic.com/health/healthy-eating/WT00020
IN THE NEWS!!!!!!
Reducing the acidity of the diet may improve bone
Osteoporosis or reduced bone mineral density, is a growing
concern in the US. Since drug therapies are only modestly effective once
osteoporosis is diagnosed, the prevailing recommendation is to focus on
Although controversial, scientists have theorized that low
blood pH or increased acidity inhibits bone formation, resulting in lower bone
mass. If this is true, by neutralizing the acidity of the blood, bone formation
may be enhanced. One cause of increased blood acidity is thought to be the
modern American diet, which consists of many highly acidic protein-rich foods
such as dairy, grains, and meat.
Past research has shown that simply
removing excess acid is insufficient, but Swiss researchers recently put this
theory to the test by measuring the effects of a common anti-acid supplement,
potassium citrate, on bone mass in women with osteopenia. One hundred sixty one
participants were randomly assigned to take potassium citrate, an anti-acid, or
potassium chloride daily for 6 to 12 months. The women taking potassium citrate
showed a 1-2% increase in BMD at the spine and hip compared with the women who
were given potassium chloride and continued to show a typical decline in
The results of this study indicate that by simply reducing the
acidity of the diet, bone mass may increase to an the extent virtually equal to
that produced by common FDA-approved medicines. At this point, further studies
are required before a recommendation can be provided regarding potassium citrate
supplementation, but this research should provide more encouragement for people
to eat more fruits and vegetables and watch protein intake.
et al (2006) Partial Neutralization of the Acidogenic Western Diet with
Potassium Citrate Increases Bone Mass in Postmenopausal Women with Osteopenia.
Journal of American Society of Nephrology. 17. 3213-3222.
Recipe of the Month:
Black Bean, Corn and Zucchini Enchiladas - Surprisingly
the kids loved them!! Okay, they like my meat version better but there weren't
any complaints and plates were clean after they were finished eating.
1 tsp canola oil
1/2 cup diced red onion
1 tsp minced garlic
1/2 cup organic vegetable broth
1 tbsp chili powder
1 tbsp honey
1 tsp ground cumin
1/2 tsp salt
1 (28 oz) can crushed tomatoes, undrained
Heat oil in a large saucepan over medium heat. Add onion and garlic; saute
5 minutes or until onion is tender. Stir in broth and remaining ingredients.
Reduce heat and simmer 30 minutes.
1 tbsp canola oil
2 cups diced zucchini
1 (10 oz) package frozen whole-kernel corn (I used can and it was
1 (15 oz) can black beans, rinsed and drained
8 (8 inch) whole wheat tortillas
2 cups (8 ozs) shredded reduced fat chedder cheese
Preheat oven to 350
Heat oil in large skillet over medium-high heat. Add zucchini and corn;
saute for 5 minutes or until vegetables are tender. Remove from heat and stir
spread 1 cup sauce in the bottom of a 13X9 inch baking dish coated with
cooking sprayu. Spoon about 1/2 cup zucchine mixture down center of one
tortilla; sprinkle with 2 tbsps cheese, and roll up. Place seam-side down in
baking dish. Repeat procedure with remaining tortillas, zucchini mixture and 14
tbsps cheese. Spread remaining sauce evenly over enchiladas.
Cover with foil; bake at 350 for 30 minutes. Uncover; top with remaining 1
cup cheese. Bake uncovered, for 10 minutes or until cheese melts.
Yield 8 servings. (serving size 1 enchilada)
per serving: 348 calories, 16 g protein, 47.2 g carbohydrates, 4.2g
fat, 1.8g saturated fat, 20mg cholesterol, 878 mg sodium, 7g dietary