Recipe of the Week

Shrimp and Corn Chowder

This recipe serves: 6  

Ingredients 

2 large ears of corn, shucked 
1 slice uncooked bacon, diced
1/2 cup chopped onion
1/2 cup chopped celery
1 sprig fresh thyme
1 bay leaf
1 1/2 cups clam juice or fish stock
6 small red potatoes
1 pound medium shrimp, peeled and de-veined
2 cups reduced fat (2%) milk
1 red pepper, diced
1 teaspoon chopped, fresh dill

Cooking Instructions

1. Preheat the grill or broiler.

2. Grill or broil the corn until it turns golden brown. Set aside to cool.

3. Put the bacon in a soup pot and heat over low heat. Add the onion, celery, thyme and bay leaf, turn the heat up to medium, and cook until the vegetables are soft, about 10 minutes.

4. Meanwhile, slice the corn kernels from the cob.

5. Dice the potatoes and add them to the soup pot with the clam juice. Simmer until the potatoes are just tender, about 10 minutes. Add the milk, peppers, shrimp and dill and cook until the shrimp are just cooked through. Remove the thyme and bay leaf. Adjust the salt and pepper to taste.

Serving Size: 1 cup

Nutrition Information

Number of Servings: 6

Per Serving

• Calories  288
• Carbohydrate  42 g
• Fat  4 g
• Fiber   5 g
• Protein  25 g
• Saturated Fat  2 g
• Sodium  374 mg

Antioxidants

On a daily basis we are exposed to conditions that breed free radicals. Conditions such as, smog and air pollution, chemicals in water, tobacco, and foods that are high in fat and sugar.

Free radicals are also formed from inside the body. When molecules have an odd number of electrons they become very unstable. As a result of missing an electron the free radical will then ‘steal’ an electron from the nearest molecule. When this molecule losses its electron it also becomes a free radical. The result is a chain reaction within the body and after a while damage is caused to cells and the body. The only way to combat free radicals is with antioxidants.

Antioxidants are substances or nutrients in our foods which can prevent or slow damage done to our bodies by free radicals. When present inside our bodies antioxidants act like free radical scavengers. When antioxidants come upon a free radical it gives an electron to the free radical making it stable again and no longer harmful to the body. However antioxidants do not become free radicals by losing electrons. Antioxidants can also help repair damage that has already been sustained. It is believed that antioxidants aid in the prevention of chronic diseases like cancer, heart disease, stroke, Alzheimer’s disease, Rheumatoid arthritis and cataracts

Ensuring that you have the proper amount of antioxidants within your body to combat free radicals is easy. All you have to do is eat the right foods.  Foods that contain Vitamin A, Carotenoids, Vitamin C, Vitamin E and Selenium are good sources of antioxidants. See the following list of foods that contain these vitamins and nutrients.

 Vitamin A and Carotenoids

Carrots, squash, broccoli, sweet potatoes, tomatoes, kale, collards, cantaloupe, peaches, and apricots

Vitamin C

Citrus fruits like oranges and lime, etc, green peppers, broccoli, green leafy vegetables, strawberries and tomatoes

Vitamin E

Nuts and seeds, whole grains, green leafy vegetables, vegetable oil and liver oil

Selenium

Fish and shellfish, red meat, grains, eggs, chicken and garlic

Healthy Alternative: Plain Yogurt

Are you looking for a healthy alternative to mayonnaise? When making that sandwich, potato salad, coleslaw or other mayonnaise inclusive dish, opt instead for plain yogurt.

A one once serving of mayonnaise has a whopping 916 calories, 694 of those are from fat.  Compare that to a one ounce serving size of yogurt which has only 17 calories with only 8 of those coming from fat.

 Mayonnaise also has 78 grams of total fat. Yogurt has one gram of total fat. Another incentive to swap out mayonnaise is that it has a staggering 1671 milligrams of sodium. Yogurt has only 13 milligrams of sodium. Not to mention that mayonnaise packs 56 grams of total carbs and 15 grams of sugar. Yogurt has a very diet friendly one gram of total carbs and one gram of sugar.

 Make the choice that is best for your diet and throw the mayonnaise out. Your body will thank you.

10 Tips to Mentally Prepare for a Workout

1. Have clearly defined goals. When you know what it is you’re trying to achieve with your new work out plan it can serve as motivation. Whether it’s writing down your target weight or putting up pictures of your self at a smaller size, these things can provide the inspiration you need to keep going forward.
2. Ditch the excuses. Stop making excuses about why you’re not exercising. If you pay close attention to the excuses you will see must don’t hold up.
3. Consult with a trainer. A trainer will be able to provide answers to all your workout questions. A trainer can also assist you and make sure that you are executing each exercise correctly. Getting a trainer is not expensive. Some gyms included them in your membership fee, offering their services whenever you need them. Whatever your gym offers there are always gym workers available to assist you.
4. Set aside specific days and times. Mark the days and times that you plan to exercise on your calendar. When you set aside your selected times and days in advance you are more likely to stick to them.
5. Create a playlists. Get a MP3 player and take your favorite tunes with you. Listening to music while you run, walk or exercise keeps you pumped up and focused on your attention to your workout.
6. Eat a healthy, balanced meal before beginning. Eating foods high in fat often makes us feel sluggish. Before working out try to eat a healthy, well balanced meal or snack. When you do you will feel better and look forward to other healthy activities like working out.
7. Wear proper attire. When exercising wear proper shoes and clothing. Also dress appropriately for the weather or indoor temperature. Don’t wear clothing that is too loose (especially when using exercising equipment) and don’t wear clothes that are too tight, as they may restrict movement and your ability to breathe comfortably. Your clothes should allow your skin to breathe so you do not get overheated.
8. Try to take a class a week. Taking a spin class or aerobics class every week gives you something to look forward to. These classes are also known to reinforce the will to exercise and stay fit.
9. Reward yourself for your efforts. Rewarding yourself does not mean eating a ton of junk food under the belief that you will burn it off later through working out. A good reward is one that works in conjunction with your workout goals. For instance it could mean buying a new swim suit or outfit.
10. Don’t let missteps make you quit. When or if you fall off your workout goals do not let this discourage you from continuing on with your workout plan. Forgive yourself for your mistakes and get right back on track.

A Look at Detoxification

Recently detoxifications have increased in popularity, and so has dialogue about their necessity and effectiveness. There has been lots of talk about how to rid the body of these toxins. Three methods have been introduced into this discussion. The first is that the body posses its own mode of detoxification. The second perspective is that the fasting and detoxification processes help to rid the body of external toxins from our environment as opposed to internal ones. Last some suggest that simply eating right and drinking the recommended amount of water each day along with regular exercise helps to rid the body of toxins. It’s important to note that some people detox to rid their bodies of toxins and others detox to lose weight, often referred to as a detox diet.

According to an article published in Alive: Canadian Journal of Health and Nutrition by Michelle Hancock the general purpose of detoxification as measured by medical standards is to eliminate stored body toxins that are already causing symptoms and to stop them from causing further damage. Toxins are manmade chemicals that are used in our foods, personal care products, cleaning products and many other items that we come into contact with on a daily basis. Toxins are all around us and can enter the body through inhalation or touch. These toxins lodge themselves in the body’s cells, soft tissues and muscles. The toxins can then overwhelm your entire immune system.

Dr. David Grotto, R.D., founder of Nutrition House in Elmhurst, Illinois is quoted as saying, “Your liver and other organs naturally remove so called waste from your body. Eating whole grains, produce, healthy fats, low fat dairy, and lean protein keeps these organs and your body’s elimination process in top condition. If you cut your calorie intake to 1,500 daily, you’ll lose weight too.” The body does indeed detoxify itself but that it can become overwhelmed by external sources of toxicity. According to Katherine Zeratsky, R.D., L.D., a Specialty Medical Editor for the Mayo Clinic website describes detox diets as period of fasting followed by a strict diet of raw vegetables, fruit and fruit juices and water. The period for detoxification can last anywhere from 24 hours to 21 days. Zeratsky goes on to explain that little evidence that detox diets actually aid in the removal of toxins from the body.

Symptoms that are associated with having toxins in the body are constipation, fatigue, brain fog, fever, cold or flu, excess weight, excessive blood cholesterol levels, skin disorders, some chronic diseases, premenstrual syndrome, loss of sex drive, premature aging, tumors, degenerative diseases (hypertension, stroke, coronary heart disease, diabetes, etc.).

Although little scientific evidence is available that these detoxification processes work people who have had successful detoxification report having more energy, sleeping better, as well as having better clarity and mental focus. Participants in detox programs have also said that they noticed healthier looking skin, nails, hair and had improved digestion. If you are thinking about starting a detox program, whether to lose weight or cleanse your body of toxins, it is important to consult your physician to determine the best method for you individual needs.

Grilled Coconut Shrimp with Pineapple Salsa

This recipe serves:  4

Ingredients:

For the pineapple salsa:

1 1/2 cup canned or fresh crushed pineapple, drained
1 jalapeño chili pepper, seeded and finely chopped
1 red bell pepper, seeded and diced
2 tablespoons fresh lime juice
salt to taste

For the grilled shrimp:

1/2 cup lite coconut milk
2 tablespoons fresh lime juice
1 tablespoon low-sodium soy sauce
1 tablespoon freshly grated ginger root
1 tablespoon brown sugar
20 large shrimp, peeled and de-veined
freshly ground black pepper
3 cups cooked rice
1/2 cup cilantro sprigs
4 metal or bamboo (soaked in water) skewers

 Cooking Instructions:

For the pineapple salsa:
1. Place the pineapple, jalapeño pepper and red pepper in a bowl and toss to combine. Season to taste with lime juice and salt. Refrigerate until ready to serve.
(This can be made in advance and stored in the refrigerator for up to 3 days.

For the grilled shrimp:
2. Combine the coconut milk, lime juice, soy sauce, ginger and brown sugar in a shallow bowl. Add the shrimp, toss to coat the shrimp evenly and refrigerate for at least 30 minutes or overnight.

3. Preheat the grill to medium.

4. Remove the shrimp from the coconut mixture. Season with salt and pepper and place 5 shrimp on each skewer.

5. Place the skewers on the grill and cook until the shrimp are just done, about 3 to 4 minutes per side.

6. To serve, spoon some Basmati Rice on each plate, remove the shrimp from the skewer and top with the salsa. Garnish with cilantro and serve.

Serving Size: 5 shrimp with 3/4 cup of rice and 1/2 cup of salsa

Nutritional Information

Number of Servings: 4

Per Serving

• Calories 329
• Carbohydrate 52 g
• Fat 3 g
• Fiber 3 g
• Protein 22 g
• Saturated Fat 1 g
• Sodium 406 mg

Sweet Potato Soufflé

This recipe serves:  10

Ingredients:

4 large sweet potatoes
2 tablespoons olive oil
1/2 cup skim milk
1/2 cup dry sherry
1/2 cup brown sugar
1/2 cup frozen orange juice from concentrate
1 teaspoon nutmeg
1 teaspoon cloves
1 teaspoon cinnamon
1 pinch salt
4 large egg whites
2 tablespoons sugar
2 oranges cut in thin slices

 Cooking Instructions:

1. Preheat oven to 350°F.

2. In a large pot, cover the sweet potatoes with water and bring to a boil. Boil until tender.

3. Drain and peel the potatoes and place in a large mixing bowl. Mash well.

4. Add the olive oil, milk, sherry, brown sugar, orange juice, nutmeg, cloves, cinnamon and salt. Beat well with a mixer.

5. Spoon mixture into an oiled, ovenproof gratin dish.

6. Bake until the potatoes are hot, about 25 minutes.

7. While the soufflé is cooking, make the meringue. In a clean bowl, whip egg whites until almost stiff. Gradually add the sugar and continue to beat until soft peaks form.

8. During the last five minutes of cooking the soufflé, top with the meringue mixture.

9. Return to oven and remove when the meringue is lightly browned. Garnish with the sliced oranges.

Serving Size: 1/10

Nutritional Information:

Number of Servings: 10

Per Serving

• Calories 95
• Carbohydrate 18 g
• Fat 2 g
• Fiber 2 g
• Protein 3 g
• Saturated Fat 0 g
• Sodium 25 mg

Grilled Salmon with Sun-Dried Tomatoes and Capers

Ingredients:

1 tablespoon olive oil
2 cloves garlic, minced
8 sun-dried tomatoes, dehydrated and chopped
1 tablespoon capers
salt to taste
freshly ground black pepper
1/2 cup balsamic vinegar
4 salmon fillets, about 4 to 6 ounces each

 Cooking Instructions:

1. Preheat the grill or broiler.

2. Heat the olive oil in a small skillet over medium heat. Add the garlic and cook for 2 minutes. Add the tomatoes and capers, season with salt and pepper and cook for 2 more minutes. Add the balsamic and cook until it has reduced to a syrup, about 3 minutes, and set aside.

3. Meanwhile, season the salmon fillets with salt and pepper. Grill or broil the fish on each side until it is cooked through, about 5 minutes per side.

4. Place each fillet on a plate and spoon the tomato mixture over it.

Serving Size: 1 salmon fillet

Nutritional Information

Number of Servings: 4

Per Serving

• Calories 231
• Carbohydrate 8 g
• Fat 8 g
• Fiber 1 g
• Protein 29 g
• Saturated Fat 1 g
• Sodium  289 mg

Sugar: High Blood Pressure’s Other Culprit

We have all heard that excessive amounts of salt can lead to high blood pressure, also known as hypertension, but a new study finds that salt isn’t the only culprit. Researchers say that eating a diet rich in sugary foods and candies can cause HBP as well.

 Dr. Diana Jalal led a group of researchers at the University of Colorado Denver Health Sciences Center in exploring the link between the increase in cases of hypertension and the growing use of fructose as a sweetener. The study, which surveyed adults in North America, found that those with diets high in fructose, a type of sugar and the main ingredient in high-fructose corn syrup are more likely to have hypertension.

 The average adult increases their risk of hypertension by at least 30 percent when consuming 2.5 or more cans of non-diet pop. Most adults consume about 130 pounds of sugar a year. That is equal to about a 6 oz. glass full of sugar a day.

 The absorption of sugar-rich foods, candies and pops reach the intestinal tract immediately. As a result the pancreas will instantly produce insulin. Due to normal metabolic reactions sodium will then be re-absorbed by the blood. This results in the blood cells having an abundant level of sodium in proportion to the other minerals. Sugar is thought to also aid in the retention of sodium in the body. This excessive amount of sodium then leads to hypertension because it spikes blood pressure levels.

 Blood pressure refers to the force of blood pushing against artery walls as it travels through the body. When your blood pressure is taken it appears as two numbers on the reading. The first number, which is always the highest of the two numbers, measures the systolic pressure. This is the pressure in the arteries when the heart beats and fills with blood. The second number measures the pressure in the arteries when the heart rest between each heartbeat.

 High blood pressure or hypertension is also referred to as the “quiet killer”, this is due to the fact that there are no signs that damage is being done to the body. Some of the damage caused by hypertension is the weakening of the blood vessel walls. Aneurysms are another cause of hypertension. Aneurysms result when there is abnormal expanding of the artery walls, which if ruptured can cause stroke, heart attack, or internal bleeding. Lastly hypertension can cause congestive heart failure and kidney damage. Warning signs linked to advanced hypertension can include the following: headaches, sweating, rapid pulse, shortness of breath, dizziness and visual disturbances.

 Blood pressures are known to rise and fall with changes in activity or emotional state. However, when a person’s blood pressure remains high it is advised to consult with a doctor. Doctors diagnose people with hypertension if they have blood pressure readings of 140/90 on at least two separate occasions. Those with readings slightly above 120/80 are considered prehypertension.

10 Stress Relievers

1.   Exercising

 The Associated Press released an article saying that most adults should get about 2 ½ hours of exercise per week. According to an article from the Mayo Clinic, exercise boosts your energy level, promotes better sleep, improves your mood, helps you to manage your weight and combats chronic diseases.

2.  Breathing Techniques

Try this simple breathing technique to decrease stress. Sitting in a position that is most comfortable and natural feeling for you, close your eyes and breathe in through your nose for ten counts. Next, exhale through your mouth for ten counts. Repeat these steps three times.

3.  Walking

The Mayo Clinic says that walking aides in the lowering of low-density lipoprotein (LDL) cholesterol, which is referred to as the “bad” cholesterol; and raises the “good” cholesterol high-density lipoprotein (HDL) cholesterol. Walking is also found to lower your blood pressure, reduce your risk of type 2 diabetes, manage your weight, improve your mood and stay strong and fit.

4.  Pursue an Interest

Take up a hobby or pursue an activity that interests you. Some great examples are photography, painting, sailing and many more. To get more ideas turn to your local community college for their continuing education classes. Another resource could be your city’s or community’s website.

5.  Music

Music is another great stress reliever. Playing your favorite tunes can evoke happy memories and a joyful feeling. Remember the slower the tempo the more relaxing.

6.  Switch It Up

Add some diversification to your weekly routine. Check out a new restaurant. Go for a scenic drive. Just get out there and do something you’ve always thought of doing but never made the time to do. Following the same old schedule can have negative impacts on your emotions. Trying new things will instantly improve your mood.

7.  Get Organized

Nothing is a bigger stress inducer than disorganization. Prepare ahead of time for meetings and appoints.  Keeping everything neatly in its place helps you to be more efficient and increases confidence, which in turn elevates your mood.

8.  Don’t Delay, Act Now

Procrastination is another major stress inducer. Putting off for tomorrow what you can do today is never a good idea. When you have projects and activities that require lots of attention and detail, begin them right away. Space out the work and do a little each day until the project is done and the deadline is met.

9.  Think Positive

Did you know that by simply changing your thinking you can change your mood? When bad things happen, instead of harping on them, think about the positive outcome that’s sure to come. Instead of entertaining thoughts of defeat think in victory. What you tell yourself about yourself you will eventually believe. So always tell yourself something positive about yourself and your situation.

10.  The Smell Factor

Surrounding yourself with the fragrances you love can instantly relax you. Go to your nearest drug store or big box store and browse the candle aisle. Find a scent that you like and light it whenever you feel stressed. According to the website Aroma Naturals the top five scents for relaxation are lavender, chamomile, bergamot, sandalwood and mandarin.