Recipe Wednesday means I bring you a great recipe to consider for your collection. My intention is to bring you delicious recipes featuring better food choices. Let's face it, if it doesn't taste good, you won't eat it nomatter how good it is for you. Today's feature is Lemon Broccoli with Garlic...ooh, yeah, garlic. This is a healthy recipe choice!
Photo of Lemon Broccoli with Garlic by Taste of Home
"This recipe is a great way to use up leftover broccoli. That's what Mom did, and I tend to do the same thing." - Elise Laurenzo Palmer, Mechanicville, NY.
Prep/Total Time: 20 minutes Yield: 6 servings
Ingredients:
1 large bunch broccoli, cut into florets
1/2 cup olive oil
1/4 cup lemon juice
4 garlic cloves, minced
1/4 tsp salt
1/8 tsp pepper
Directions:
Place broccoli in a steamer basket; place in a large saucepan over 1 inch of water. Bring to a boil; cover and steam for 6-8 minutes or until crisp-tender.
Meanwhile, in a small bowl, combine the remaining ingredients. Immediately place broccoli in ice water. Drain and pat dry. Place in a large bowl. Pour oil mixture over broccoli; toss to coat. Refrigerate until serving.
Motivation Monday is the day of the week when I share a motivational book title of my "have read" or "wish to read" lists. This week's feature is the Psychology of Winning.
Denis Waitley's theories on human potential have made him one of America's most sought-after speakers and best-selling audiocassette program authors. Denis honed his understanding of leadership, discipline and motivation at an early age as a Naval Academy graduate. This background and advanced studies have served him well in his long career as a motivational researcher, counselor, consultant and speaker.
Denis has worked with groups as diverse as medical researchers, top executives, returning POWs and Olympic athletes. The focus of his work has always been on helping people bring out the best in themselves and their organizations.
Best-selling author and speaker, Denis Waitley has painted word pictures of optimism, core values, motivation and resiliency that have become indelible and legendary in their positive impact on society. He has studied and counseled leaders in every field, including Apollo astronauts, heads of state, Fortune 500 top executives, Olympic gold medalists and students of all ages and cultures.
Yay! We made it to Friday! Every week we post a WEEKEND CHALLENGE! This week’s challenge is to drink more water!
Retrieved from http://www.joyamartin.com
Few of us sip water all day. Unless we get thirsty, we don't think about tipping a glass of water, but with all the health benefits to staying hydrated it's a worthwhile habit to develop. They say that if you do something 21 times you develop a habit. We'll start small with this Weekend Challenge, follow through with this for the weekend and see how much better you feel!
The benefits of drinking more water range from weight loss to headache relief, relief from constipation to better skin. If you need a little flavor try adding unsweetened lemon juice. For weight loss, drink a glass of water 15 minutes before eating (so as not to dilute stomach acid and lessen the chance of indigestion) and make it ice water. Your body will need to burn calories to heat the water for use.
How Much?
The Mayo Clinic suggests men need roughly 3 liters per day (13 cups) and women need 2.2 liters (about 9 cups) per day. Keep in mind that if you are sweating, sick or in a hot or windy environment, you will need more. Even on a mild day while riding a motorcycle or in the boat, moving air will dehydrate you faster and you may not even realize it.
Tips to increase your water intake:
1) Make it a habit - just like brushing your teeth when you're a kid, if it's part of your routine, you'll be more likely to-do it. Have a glass of water upon waking as you dehydrate while you sleep. Have a glass 15 minutes before each meal. Have a glass before bed.
2) Keep it handy - invest in a re-useable water bottle and take it everywhere with you. Refill as needed. (Plus it's better for the environment, we throw away far too many of those plastic bottles every year.)
3) Start Slowly - If you can't bring yourself to replace those sugary drinks, then start by diluting them with water and weaning yourself off of them. Replace one at a time and keep working at it.
4) Flavor it - Lemon is a great way to flavor water and has many health benefits of it's own.
5) Track it - This can be as simple as a tick mark on your pocket calendar. Having a buddy for accountability is great, too!
6) Invest in it - invest in a set of bpa free water bottles to keep in your fridge, ready to go. Invest in a filter for your tap water to keep them filled. Keep in mind that all that fancy bottled water is just someone else's tap water.
Refillable Water Bottles - save refrigerator space with these handy bpa free water bottles for boys, girls, mom and dad! Find a wide variety here.
Filters - there's nothing better about commercially bottled water, your tap water can be just as good. Why pay more for water than you do per gallon of gas? From in sink to pitcher to whole house or replacement filters, you can shop here. Is Bottled Water Better? - a WebMD article about whether the expense of buying bottled water is worth it.
Recipe Wednesday means I bring you a great recipe to consider for your collection. My intention is to bring you delicious recipes featuring better food choices. Let's face it, if it doesn't taste good, you won't eat it no matter how good it is for you. Today's feature is all about the Bird. Thanksgiving demystified.
If this is your first Thanksgiving you'll be cooking, it's kind of scary. Even for the seasoned chef, this is the all important meal of the year. People will remember that dry turkey for friggin' EVER. The pressure is on. But, you're not alone. For great tips on how to cook a turkey and how to carve a turkey, how to make a pie and even how to set a table, visit the fine folks at Taste of Home for Thanksgiving 101. What ever way you make your turkey, I hope you take a break from the crazy shopping that starts on Thanksgiving evening to spend with your family. Appreciate them and hold them close, you never know when you will loose one of them. Our tradition has changed as the family grew and people go their own ways. My brothers are often still hunting elsewhere in the state (this is deep in the 9 day Wisconsin gun-deer hunt), our kids are grown and gone, celebrating their own Thanksgivings. However, my husband and I still celebrate with Ma & Pa, everyone who has no where else to go is still welcomed. I make the turkey, Ma makes the mashed potatoes and gravy. We keep it simple. We read a bible verse and spend a moment to tell the others what our heart is truly thankful for in the past year, there is so very much. This year it includes the safe return of our oldest from his deployment in Afghanistan. For a quick Turkey Rub, try this one (also from Taste of Home Originally published as Herbed Turkey Rub in Quick Cooking November/December 1998, p61): Herbed Turkey Rub This three ingredient rub will add wonderful flavor and beautiful color to the skin of your turkey. Prep/Total Time: 5 minutes Yield: enough for a 14-16 lb turkey (2 servings) Ingredients: 2 tablespoons butter, melted 1/2 tsp paprika 1/2 tsp poultry seasoning Directions: Combine all ingredients, brush all over turkey before roasting. Nutrition: 1 serving = 2 tablespoons = 103 calories. 11g fat (7g saturated fat), 31mg cholesterol, 116mg sodium, 1g carbohydrate, trace fiber, trace protein. I never, ever make a turkey without the use of a roasting bag. They are my secret to a moist turkey, year after year. Whether you opt to use the rub recipe above or the full recipe below, the roasting bag in an aluminum roasting pan is the way I go. Place a flat cookie sheet under the aluminum roasting pan to support it. This way you can easily reuse the roasting pan year after year and the clean up is a snap.
Herb-Roasted Turkey photo retrieved from Taste of Home.com
Prep: 20 min. Bake: 3-1/4 hours + standing
Yield: 14 Servings
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Ingredients
1/2 cup olive oil, divided
4 garlic cloves, minced
1 teaspoon salt
1/4 teaspoon pepper
1 turkey (14 to 16 pounds)
8 fresh sage leaves plus 4 fresh sage sprigs, divided
6 fresh thyme sprigs, divided
4 medium onions
5 celery ribs
5 medium carrots
3 medium parsnips
Directions
In a small bowl, combine 1/4 cup oil, garlic, salt and pepper. With fingers, carefully loosen skin from the turkey breast; rub mixture under the skin. Place sage leaves and two thyme sprigs under the skin. Secure skin to underside of breast with toothpicks.
Cut onions into wedges and the celery, carrots and parsnips into 2-in. lengths. Place about a fifth of the onions, celery and carrots in the turkey cavity; add sprigs and remaining thyme. Place remaining vegetables in a roasting pan. Place turkey, breast side up, over vegetables. Brush with remaining oil.
Bake at 325° for 3-1/4 to 3-3/4 hours or until a meat thermometer reads 180°, basting occasionally with pan drippings. Cover loosely with foil if turkey browns too quickly. Cover and let stand for 20 minutes before carving turkey. Discard vegetables; use drippings to make gravy. Yield: 14 servings.
Nutritional Facts8 ounces cooked turkey equals 599 calories, 32 g fat (8 g saturated fat), 245 mg cholesterol, 342 mg sodium, 1 g carbohydrate, trace fiber, 72 g protein.
Originally published as Herb-Roasted Turkey in Taste of Home October/November 2009, p43
What's a frog? It's that one thing on your to-do list for the day that you dread. Do you realize that by getting that out of the way the toughest accomplishment of the day is done! How empowering is that? That's personal development, maximized!
The legendary Eat That Frog!(more than 450,000 copies sold and translated into 23 languages) provides the 21 most effective methods for conquering procrastination and accomplishing more. This new edition is revised and updated throughout, and includes brand new information on how to keep technology from dominating our time.
About the Author
Brian Tracy is a leading authority on the development of human potential and personal effectiveness. He addresses over 250,000 people each year on the subjects of personal and professional development.
Yay! We made it to Friday! Every week we post a WEEKEND CHALLENGE! This week’s challenge is to keep a gratitude journal. How fitting that this is posting the weekend before Thanksgiving?
Image retrieved from attractingwellness.net
Think of the people around you, think of all that you do have. Look around, we often don't have to look far to find someone less fortunate than we are. This is the basis of your gratitude. When you are grateful for all the good in your life, it improves your health and adds to your personal happiness. This is a weekend challenge my friends at GolladayFit run on occasion, and it is a great one. Focus on Positive Focusing on the negative, getting stuck in our own personal pitty party is easy. But does this focus on the negative serve us in being happier? Not a bit. Everyone has bad days, everyone faces challenges. We can't stop life from happening, but we can decide how we attack these challenges, we are in control of the path we take to navigate these challenges. A great lesson is taken from my Gramps. His philosophy was simple, any day you were able to sit up and take nourishment was a good day. In his mid-80's he had a triple by-pass and had a valve replaced in his heart. Knowing he'd be down to recover for a while and that he needed a new roof on his house, he decided to do it before his surgery. Our family doctor told me once that regardless of the difficulties ageing gave him, he never remembered my Gramps ever not smiling, nor did Gramps ever have a headache. On my mother's side, their farm had burned during the war. A family of 8 lived in an 8 x 12 foot wood shed for the winter because it was more important to rebuild the barn first. When the house was rebuilt they had to get a permit to reclaim construction materials from an abandoned house because during WWII, these resources were needed for the war effort. It fostered a make due attitude that resides with my mother to this day. An attitude that you do what you can, pray, live well and the Lord will offer a means to provide. Both of my parents have a sense of humor, it is what gets them through the hard times. I also fondly remember a friend of mine. He had Parkinsons, he could no longer work with the tools and worked in supervision for the last few years before retirement. His wife, who had suffered migraine headaches for years, had a devastating stroke that put her in the nursing home with no real hope for returning home. Never once did I hear him complain about his situation. He was grateful for what he did have, he made sure his friends knew just how important their friendship was to him. He was involved, he tried to make a positive impact with everything he did and was loud and proud in being grateful to God for what he did have. When he passed away the impact was devastating, but also inspiring. At his wake it was obvious how far reaching his positive impact was. Complaining Isn't a Fix Complaining doesn't fix anything, it highlights the problems but offers no solutions. By nature I am a fixer. While it is helpful in problem solving to brainstorm and analyze a problem, complaining about it doesn't help. What it does do is place emphasis on the problem. A pity party highlights what's wrong, fueling the cycle of sadness and depression. We choose to find our out, we do have the power to alter how we view a situation. Is it a problem, or an opportunity? No one else can choose for us. Joy or sorrow, it is our choice. We choose how we react to a situation, we choose is we will not react at all. It is in our hands how we will face a situation. the Weekend Challenge Take time this weekend to think of ALL the positive things in your life. What are you grateful for? Let's see if your list grows as we go through the weekend. Comment on this post, whether you're doing this weekend before Thanksgiving or at any time of the year, and let me know what YOU are grateful for. Enjoy your weekend!
Thanks to GolladayFit for the Weekend Challenge idea.
Recipe Wednesday means I bring you a great recipe to consider for your collection. My intention is to bring you delicious recipes featuring better food choices. Let's face it, if it doesn't taste good, you won't eat it no matter how good it is for you. Today's feature is about indulgences...and coffee...Shakeology & Coffee, to be exact...even a bonus spot o' Tea! No, it doesn't have to be a grudge match at all, we can have both! It measures up to a healthy, FAST meal on the go!
In my post on Shakeology vs... I compared the cost of a Shakeology meal replacement shake vs. other popular choices, such as a Big Mac and a Latte at Starbucks. We spend a lot on those indulgent choices without thinking about it, yet when it comes to something healthy we dig in our heels and count the cost. We don't connect the cost of our health care to our grocery bill. Ponder that for a moment, what cost are medicines we need when we become insulin resistant or diabetic? How much does cholesterol medicine cost because we like our fries? What is the cost of the aching joints that are a common side effect of those cholesterol drugs? How much will you save when you replace the groceries you'd have to buy for that meal you have replaced for the month, not to mention the junk food you're not buying? Best of all, there is a "bottom of the bag" guarantee. So, even if the bag is empty, if you don't like it you get your money back.
"Shakeology saves my family about $500 a month. We no longer buy snacks or junk food - we just make a shake. I didn't think at first we would be able to afford it, but now we can't live without it." - Brian L., Meza, AZ
"$120 sounded out of my league, since I only work part-time. If I would have known this one simple drink would fix all my health problems, I would have saved myself a lot more money on trips to the doctor!" - Kassi D., Mosheim, TN
"I thought it was expensive, but when I broke down the cost, it's only $4 per day. That's cheaper than any meal you could make at home or buy! I told myself I am worth the investment." - Deanna D., WI
"We travel, which forced us to eat out 8-10 meals a week. Now we take Shakeology, eliminating the fast food. Also, our grocery bill went down because we cut out chips, sodas, and cookies, plus we have eliminated one meal a day." - Cruzita S., Porterville, CA
"Can't beat the Healthiest Meal of the Day for only $4. Eating at a local sit-down resaurantwold cost over $7 - $10 bucks a day. I mainly decided to try it so I could save a little money each month." - Michael H., Meigs, GA
That was a personal question my family had to face. My husband was pre-diabetic, had his little meter in hand and tested his blood sugar several times a day. He was on medicine for his high cholesterol and his joints hurt; his knees hurt so bad he couldn't go up and down our basement steps, his neck hurt so badly the chiropractor was becoming his best friend. This was on top of my own insulin resistance issues tied to PCOS (Polycystic Ovary Syndrome). We ate the same, yet my blood sugar was good, my cholesterol in the range where our family doctor said I'd live forever (he was even jealous, my cholesterol better than his and he had switched to a vegetarian diet). Well, there was one difference, I was on Shakeology. He tasted the Tropical Strawberry Shakeology and got on board. His blood glucose meter tells a different tale now, he is off the medicines for blood sugar and cholesterol. I'll share the numbers with you after his next physical. He has dropped about 40 pounds and maintained it, even while his physical activity level plummeted after his Achilles tendon snapped this summer.
The benefits of Shakeology
Loose Weight
Reduce Cravings
Increase Energy and Stamina
Promotes Healthy Digestion and Regularity
Lower Cholesterol
Low GI food
So, back to coffee. Caffeine is my personal drug of choice. If I were Golum, coffee would be my one ring, my own, my love, my prrrecious! I am in love with my morning coffee. So, for my coffee loving friends who are thinking that they can't have their Shakeology and coffee, too, back up the bus, Betty, oh yes you can! (Just FYI, keep the coffee coldto preserve those wonderful prebiotics and all those health benefits of the super foods in your Shakeology.)
The Recipes
Coffee Storm (omg, how can you even not want to try this one with a name like that?)
1/2 tsp. almond extract
1/2 tsp. rum extract
1 cup COLD coffee
Vanilla Mocha
1/2 tsp. vanilla extract
1 cup COLD coffee
Is tea more your bag, baby? Relax, Alice, here's a bonus spot of tea, just for you.
Chocolate Almond Chai
1/2 tsp. almond extract
1 cup chilled, unsweetened Chai tea
So, how do you make it?
For each of these delicious recipes, add 1 serving of Chocolate Shakeology (vegan or regular...and yes, they are working on an even better tasting version of the new super food formula that should be out before the end of 2012!) and ice to taste (add more ice for a thicker shake) to the ingredients listed. Mix in a blender until creamy.
Choices? You have so many!
Fresh or frozen fruits. Regular, skim, almond, or rice milk (the more milk you add, the creamier). Add almond butter or peanut butter (or even PB2 powder), which ever. Enjoy!
You don't need to take my word for it when it comes to the health benefits of Shakeology, watch this short video to learn more.
Interested in trying a Shakeology? LIKE the fitter Fitter on facebook and follow me, friend me and message me for a FREE sample!
Motivation Monday is the day when I share a pick from my motivational and self-improvement wish list or have read list. Today's pick is We Are All Weird: The Myth of Mass and the End of Compliance by Seth Godin. We are all a little weird, if we're perfectly honest. Call it a quirk if you must, but it is what makes us individuals. Author and narrator of the audio version calls for a celebration of what makes each of us unique in the world of mass marketing.
We Are All Weird is a celebration of choice, of treating different people differently and of embracing the notion that everyone deserves the dignity and respect that comes from being heard. The book calls for the end of "mass" and for the beginning of offering people more choices, more interests, and giving them more authority to operate in ways that reflect their own unique values.
For generations, marketers, industrialists, and politicians have tried to force us into little boxes, complying with their idea of what we should buy, use, or want. And in an industrial, mass-market driven world, this was efficient and it worked. But what we've learned in this new era is that mass limits our choice, because it succeeds through conformity. As Godin has identified, a new era of weirdness is upon us. People with more choices, more interests, and the power to do something about it are stepping forward and insisting that the world work in a different way. By enabling choice, we allow people to survive and thrive.
Available in a variety of formats or FREE with a 30-Day trial of Audible, for Kindle or in Hardcover, go get We Are All Weird. Don't have a Kindle but want one? Shop the Kindle Store to get the one that fits your needs.
It's Finally Friday and every Friday I offer a Weekend Challenge. Challenging ourselves is how we acheive personal growth. Try a new habit on for a few days, walk around in it, see if it's something you could get used to or maybe if it's difficult but just what you need.
If you could change one thing, what would it be? This weekend challenge will be a little different than others. This weekend, you pick. This weekend, the sky's the limit, This weekend, you choose what you need to work on. For some it's kicking sugar, for others it might be emotional eating. Maybe you leave the seat up and your sweetie is about to snap over it. Is it swearing? Do you swear so often that you don't even notice it? Spend a little time contemplating this. What is one thing you need to work on in your behavior that would make you happier if you could change? Don't make this too easy, it should be a challenge.
Pick a "Cause" So, you have chosen one annoying behavior that you would like to curb kick. Now it's time to pick your cause. You've heard me talk about Shakeology, if you haven't, take a moment to ready my post about it, then continue on. (Don't worry, the link will open in a new window so you can come right back here.) Maybe you REALLY, REALLY want to start Shakeology, but are a little scared about that $4.00 meal cost. Maybe you've seem the Les Mills COMBAT video and want to pre-order. Pick something you want to SAVE for, make it something you really want to invest in. This is the goal, this is your "cause".
Get a Jar Now you get to go a little Martha Stewart. Find yourself a nice jar. For me I used the little cookie jar, it really wasn't good for anything else, so I repurposed it. Perhaps you have a big ol' Vlasic pickle jar, the jar from those pickled eggs or pickled pig knuckles (gak...I think I just threw up a little in my mouth) or maybe the nice big jar left over from that homemade hot cocoa mix your auntie made you for last Christmas. Find a nice one, a big one. Now get your craft on and lable it. Have fun. Make it a thing of beauty and a wonder to behold. My guess is you'll be so happy with this process and your progress that you'll keep this going for all your Weekend Challenges or even extend this through the weeks, working on different habits until your goal is met. Then you can use it for the next goal. When you have your jar labled, set it in a prominent place.
Set your toll, announce your goal Think about those you love, those you admire and respect in your life. Make a list of these names. Add the names of all those who you would disappoint if you broke a promise to them. It's been proven that when we make a promise to someone we care about we will go to great lengths to not disappoint them, hell or high water.
Set your toll. Make this a manageable amount, but substantial enough that it will make you think every time you have to pony up and pay the piper. A good amount that is both manageable and stings enough for a penalty is One Buck. Yep, That's right, $1.00. If things are tight, you could go $0.50, but make it enough to count, enough to sting, enough to make a difference. You want this amount to be enough to be both an encouragement and a penalty, not too much or too little....just right.
Do this part now, not in 10 minutes or tonight or tomorrow but now. Use email, the phone or a text. What ever is the easiest way to contact them. Tell them what your goal is. Announce it loud and proud. This is your accountability.
Make your statement: "I'm challenging myself to clean up my language. For every time I swear this weekend I promise you that I will put a $1.00 toll in my Saving for Shakeology jar."
Short, sweet and powerful. You now have accountability. If you have kids, tell them, they WILL hold you accountable...gleefully.
Follow through Now, follow through and be honest with yourself. Remember, this is for you. The point is to break a bad habit, but when you slip up the toll will go to pay for something good. Check in with those who are holding you accountable, let them know how you did. On Monday, let them know how much you have saved, or how many times you have caught yourself.
Versatility in a jar As I said earlier, this is a great idea to help yourself save for just about anything. My son is using a "cuss jar" to save up for an elk hunting trip he wants to take with a budy in two years. He set his goal, he set his toll and he set a dead line. Once you save up and get that challenge pack (Shakeology Home DIrect and your home fitness program bundled together at an average of a $54.00 savings over buying them separate), repurpose your jar, or start another. This time use it as a reward. Everytime you complete a workout you put in $1.00. Maybe you're saving this time for that trip to Disney with the kids, or that second honeymoon with your sweetie, or your next home fitness program. Whatever you decide, this is a great way to save a little, encourage yourself to drop bad habits or to reward yourself for your efforts.
glossary: Shakeology - Shakeology is a meal replacement shake, nutrition in a bag. The most intelligent calories of your day, like 5 trips to the salad bar in one shake. It averages about $4.00 per shake. This sounds expensive until you weight the health benefits, the strides it takes to getting you to your goals, against what you pay for a meal. My son, an emergency room tech, or my sister-in-law, an RN, could both benefit from a meal replacement shake they can grab on the go in a job that doesn't offer regular, reliable sit down breaks for their lunch. If you go to Subway every day for the special, the $5.00 foot long, you'll save a dollar a day by switching to Shakeology. It's less than that designer coffee from Starbucks. It's less than the breakfast special at our local greasy spoon.
Shakeology Home Direct - this program brings you your Shakeology on a keep filled basis, one bag per month so you don't need to remember to re-order. It also saves you shipping. Every month.
Challenge Pack - A Beach Body Challenge Pack bundles a home fitness program with Shakeology Home Direct. The savings for bundling averages about $54 per offer. The nutrition in Shakeology greatly increases the effectiveness of your home fitness program because, face it, you want FAST results, not just results.
Accountability - when we hold ourselves accountable for our actions we are much more likely to follow through. This is a great thing about ordering your home fitness program through an independent beach body coach rather than Beachbody.com. You get that coach for support, motivation and accountability. The coaching is FREE. That's right, it costs you nothing. If you have already ordered through Beachbody and have a coach that does not work with you daily to help you reach your goals, you can change. As me how. The support and accountability will get you there.
Remember that you can always find me (Traci Glisczinski-Parrott) on facebook to ask me more questions or for more on my story and my continuing journey to health and fitness. Find me there to interact daily on the fitter Fitter page by clicking LIKE on the page.
