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Dinner: Beans, Brown Rice, Greens

Well, I was alone for dinner tonight and totally unmotivated. It was raining to boot. I have been wanting beans, greens and short grain brown rice. So tonight was the night. Here is my recipe (which I made up as I worked in the kitchen).

Started with chopped sweet onions (1), carrots (1), mushrooms (3 large) and I sauteed them in a little EVO (extra virgin olive oil).

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Veggie-Fruit Smoothies

Veggie-Fruit Smoothie

Veggie and fruit smoothies are a great way to add delicious nutrition to your diet. The recommended servings of vegetables and fruit per day is between 5 and 13. Yes you read that correctly.

The recommended servings would be 2 1/2 cups to 6 1/2 cups of food, according to the Departments of Nutrition at the Harvard School of Public Health.

There are a couple of exceptions. Lettuce and raw leafy greens would 2 cups instead of 1 cup serving. Dried fruits are more concentrated so a serving is 1/2 cup instead of a cup. Potatoes are considered a starch and are not on this list.

How does this look like in real life? Lets take a middle of the road number of 8 servings of fruits and vegetables. That would be 3 fruits and 5 vegetables in one day.

Two for breakfast, two for lunch, one for snack and three for dinner. Hmmm, well lets see. 8 oz glass of OJ and 5 broccoli stalks for breakfast. 2 cups of lettuce and 1 cup mixed salad veggies for lunch. 1 apple for snack. 1 squash, 1 cup asparagus and 1 pear for dinner. Can you eat like that?

Vegetables should be the bulk of the plate. And you should be thinking vegetables at every meal. Juice should be 100% juice and used sparingly do to the high sugar content. The whole fruit is much better.

So you are not great with getting all your fruits and vegetables in a day. Why not supplement with your own smoothie. You will need a good bender for this. I have a vita mix. I bought a refurbished one in 1993 and it is a work horse.

I like to make up smoothies four to six times a week. They are a great way to get all my vegetables and fruit. They taste great and can replace one meal.

This smoothie: carrot, celery, 1/2 Florida orange (that I brought back from vacation), banana, 1/2 gala apple, kefir, wheat grass, ice and water. I blended for about 1 minute. This smoothie contained 3 veggies and 3 fruit. Wah-Lah!

Wheat grass is a great juice to drink. You only drink 1 oz. My neighborhood health food store sells frozen wheat grass in 1 oz parcels. I often put them in my drinks.

The benefits of eats all these fruits and vegetables are: prevent heart disease, stroke, high blood pressure, some types of cancers, and protect against vision loss from cataracts and macular degeneration.

Drink up and enjoy!

 

 

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Confessions of a Foodie

I love to eRL biscuitat. I love to cook. And I love to go out and eat.  It is nice to be served and not have to clean up!

One of my favorite places to eat is Red Lobster.

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Eating on a Budget healthy eating Uncategorized

Porridge for Breakfast… A Great Start!

Yesterday I talked about eating whole grains and gave you a basic recipe for brown rice. Now… what do you do with brown rice and in this case, short grain brown rice?

Take away the box and we are lost. Yes there is life after boxed and processed food. 🙂

Lets start with breakfast.

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30 Day Blog Post Challenge… Here We Go!

I have signed up for a 30 day blog challenge. I like these little challenges to get me going.

This blog is about living a healthy life. There are many facets and nuances to health, including fitness and weight goals. I like to cook. So there are a lot of information about cooking healthy food here too.

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Healing Crisis Uncategorized

The Healing Crisis and Detox

Let’s talk about what can happen as you start a detox program. Detoxification is a challenge for a couple of reasons. They include the limited diet and a healing crisis.

First you may be changing your diet in ways that are foreign to your appetite. You will be eliminating sugar and all sugar like substances. Most of us have a little dependence on sugar. If you eat the standard American diet, you will have a big dependence on sugar. Caffeine products like coffee, tea, soda have to go. Dairy and may also be restricted during the cleans. The food will taste funny and look funny and you may not be satisfied.

The next thing you will experience is a healing crisis. As you start eliminating toxins from your body you will start to have symptoms that include: headache, muscle aches, fatigue, diarrhea, runny nose, depression, and foggy thinking. You may think that you have caught a cold or flu. You might even be tempted to stop the cleanse.

Don’t stop! Jump up and down for joy because your body is cleaning itself out and riding several layers of toxins. Keep doing the cleanse. Drink lots (I mean LOTS of water), more than the 1/2 ounce of water per pound of body weight. Try to drink 12 eight ounce glasses of water. Rest when you need to.

When you finish a cleanse you will be thinking more clearly, have less pain, more mobility, and feel better. It will also be easier to drop the extra weight.

Look for the next article on the types of cleanses you can do.

Blessings, Mary Pat

Mary Pat FitzGibbons RN writes articles on weight and other health issues facing women of the baby boomer generation. “One healthy choice at a time.”

 

 

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Eating on a Budget healthy eating Uncategorized

Cooking Short Grain Brown Rice for Blood Sugar Control

How do you cook short grain brown rice, you may ask?

Take 1 cup of short grain brown rice (organic is the best) and put it in a strainer. Rinse it. Put it in a pan with 2 cups of water and a pinch of good sea salt. Bring to a boil. Cover and put the flame on low for about 40-50 minutes, until the water is absorbed.

What do you do with the rice now that it is cooked? You will have plenty for several meals.

Try a stir fry? Do you have left over meat/fish? Saute onions, garlic, vegetables and the meat/fish. Add a cup of the cooked rice. You can add any seasoning that you like. Basil and oregano for Mediterranean taste or soy sauce for Oriental flavor.

Enjoy.

Your health is in your hands and in your kitchen. If you want to be healthy and well, you must eat well. You are worth it.

Blessings, Mary Pat

Mary Pat FitzGibbons RN, MS

Look for my up coming book “Give Me Grains, Give Me Health” with co-author Theresa Delafield

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30 Day Blog Challenge Completed!

I have completed the 30 Day Blog Challenge hosted by Jeanette Cates. While I am at it, I would like to thank Jeanette Cates and her 30 day blog challenge. It was

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choices healthy eating healthy weight Uncategorized weight loss

Weight Loss: Difficult Dieting

Do you give up when the going gets tough? When you are stressed out are you heading for the Star Bucks drive thru for the 3rd frappe of the day? That is just as bad as the multiple martini’s at five o’clock.

Life is busy! In fact it is too busy. This “busy-ness” will be the excuse

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Weight Loss: Plan to Succeed Part 1

You have heard the adage: “plan your work and work your plan.” Every successful venture in life gets better results with good planning and this also applies to fat reduction, weight loss as well as