Sharing Recipes--Roasted Vegetables

Feel free to substitute your favourite vegetables. Enjoy!

Ingredients

2 eggplant
2 zucchini
2 summer squash
1/2 sweet onion
1 red pepper
2 medium sweet potatoes
3 tbsp olive oil
1/2 tsp salt
1/4 tsp black pepper

Procedure

• Preheat oven to 425 degrees Fahrenheit.
• Slice eggplant, zucchini, and squash into 1/2-inch half-moons.
• Slice sweet onion and red pepper into 1/2-inch strips.
• Peel and cut sweet potatoes into 1/4-inch half-moons.
• Toss all the vegetables with the olive oil, salt, and black pepper in a large bowl.
• Pour onto 2 baking sheets.
  
• Bake for 40-45 minutes, turning vegetables twice.
  

Dieting on a Budget

It is important to have a well-stocked kitchen that has the following low-fat, low-calorie staples:

• Fresh garlic
• Butter-flavored cooking spray
• Canned beans
• Fat-free chicken broth--can be used to make a quick vegetable soup or low-calorie mashed potatoes
  
• Water-packed tuna
• Grated low-fat cheese
• Instant grain dishes--couscous or tabbouleh
• Zesty spices--chili powder, red pepper flakes, and curry blends
• Canned mandarin oranges--can be added to salads or simple desserts when fresh fruit is out of season
  
• Package of pitas or tortillas--can be used as vegetable wraps or cut into wedges and baked to make low-fat chips
  

Living More Consciously

In her book, The Virtuous Consumer, Leslie Garrett provides practical and doable suggestions for those of us who are struggling to make choices that are better for the planet. I enjoyed reading the book and don't feel that I need to chain myself to a tree, make my own soap, or go on a permanent shopping fast.

I like the idea of asking myself the following questions before I make a purchase:

• What materials went into making this product?
• How was the product manufactured?
• How far did it travel to get to me?
• How long will I use this product--once or over a few months or years?
• Is it recyclable, reusable, or biodegradable?
• How will it be disposed?
  

Becoming A Flexitarian

Being a flexitarian is a more flexible, more realistic way to be a vegetarian. The reality is that even vegetarians can't eat tofu, soy and veggies 100% of the time. Studies have shown that nearly two out of three vegetarians can't do it full time.

Researchers at Cornell University claim that a diet that contains a small amount of meat and dairy actually can be more efficient than a straight vegetarian diet. Vegetarian crops require higher quality land than the pasture land that animals need. The researchers suggest an annual meat and egg intake that averages out to approximately two cooked ounces per day.

So, go ahead and treat yourself to the occasional steak, burger, or sausage.

Shrug Therapy

In her book, Look Great Feel Great, Joyce Meyer offers a few suggestions on de-stressing our lives. I was particularly interested in her description of shrug therapy.

There are many things we can control in our lives--choice of job, friends, personal health...

But, we cannot control the stock market, opinions and actions of others, weather...

How we react to things we cannot control will determine our stress levels and the quality of our health.

According to Meyer, people who shrug off upsets do a lot better. The bible calls it "casting your care." It is important to note that shrugging does not mean indifference; it simply means that there is nothing we can do to change a situation at a particular moment in time.

Hot Drinks For One

Take a few minutes out of your hectic schedule and treat yourself to one of the following hot drinks:

Rum Toddy Stir 2 tbsp of honey into a mug of hot herbal tea. Add 2 tbsp of rum or brandy and a squeeze of lemon juice.

Marmalade Tea Stir 1 tbsp of orange marmalade into a mug of hot strong-brewed tea. Add 1 tsp of sugar and 1 tsp of lemon.

Mochaccino Pour hot strong-brewed coffee into a mug. Stir in 2 tbsp chocolate syrup, a splash of half-and-half, and a pinch of ground cinnamon. Serve topped with whipped cream.

Fish Facts

Seafood is a key source of heart-healthy lean protein and the experts suggest at least two servings a week. All fish are rich in nutrients, especially niacin, Vitamin B12, zinc, and magnesium. And, if we select varieties rich in omega-3 fatty acids, such as tuna or salmon, we can significantly reduce our risk of heart attacks. These fatty acids also play a crucial role in the brain development of infants and may help lessen depression in adults.

Fish needs little preparation and cooks quickly. Steaming, poaching, baking, and grilling all preserve flavor without adding calories.

Consider the following tips:

• When buying fish, look for bright, glossy skin, tight scales, and firm flesh.

• Buy fish only at markets that keep them covered with ice.

• Avoid large, predatory fish such as shark and swordfish which accumulate the highest mercury levels. Stick to low-mercury species like anchovies, Atlantic mackerel, wild Alaskan salmon, catfish, freshwater rainbow trout, oysters, shrimp, sardines, and canned light tuna.

• When eating out, order seafood--it is often the healthiest option on the menu.
  

A Bit of Humour

A man walking along a California beach was deep in prayer. All of a sudden he said out loud, "Lord, grant me one wish."

Suddenly the sky clouded above his head and in a booming voice the Lord said, "Because you have had the faith to ask, I will grant you one wish."

The man said, "Build a bridge to Hawaii, so I can drive over anytime I want to."

The Lord said, "Your request is very materialistic. Think of the logistics of that kind of undertaking: the supports required to reach the bottom of the Pacific, the concrete and steel it would take. I can do it, but it is hard for me to justify your desire for worldly things. Take a little more time and think of another wish, a wish you think would honor and glorify me."

The man thought about it for a long time. Finally he said, "Lord, I have been married and divorced four times. All of my wives said that I am uncaring and insensitive. I wish that I could understand women. I want to know how they feel inside, what they are thinking when they give me the silent treatment, why they cry, what they mean when they say "nothing" and how I can make a woman truly happy?"

After a few minutes God said, "You want two lanes or four on that bridge?"

God Jokes

Sharing Recipes--Apple Cinnamon Muffins

I find it hard to resist warm muffins, especially those made from scratch. The following recipe contains the traditional combination of apple and cinnamon and very few calories.

Enjoy!

Ingredients

2 cups all-purpose flour
1/3 cup packed brown sugar
1 1/2 tsp baking powder
1 1/2 tsp baking soda
1 tsp cinnamon
1/2 tsp salt
1 cup chopped and peeled apple
1 egg, lightly beaten
1 cup skim milk
3 tbsp melted butter

Procedure

• Preheat oven to 400 degrees Fahrenheit.
  

• In a large bowl, combine the flour, sugar, baking powder, baking soda, cinnamon, and salt.

• In a separate bowl, combine the apple, egg, milk, and butter.

• Add the apple mixture to the dry ingredients. Be careful not to over mix.

• Spoon into lightly greased muffin cups.

• Bake for 15 to 18 minutes or until golden.

Makes 12 muffins

Nourishing My Thyroid

A few years ago, I was diagnosed with hypothyroidism. Even though I take thyroxine on a daily basis, I am on the outlook for additional ways of supporting thyroid function.


The following suggestions are very easy to implement:

• Almonds, avocados, bananas, dairy products, fish, chicken, dried fruits (apricots, dates and prunes), eggs, pumpkin, sesame seeds, and whole grains are some of the foods that help.

• Liver friendly foods such as beets, carrots, garlic, kale, leeks, lemons, and onions help with detoxification.

• Vitamin D helps and is easily obtained by going outside on sunny days or when taken as a supplement.

• Stress reduction techniques also help support adrenal glands and in doing so help the thyroid gland produce thyroid hormones.

• Processed and refined foods should be avoided.
  

Dieting on a Budget

The best laid plans often go awry, especially in late afternoon. I am often tempted to pick up a Kit Kat bar or sink my teeth into a soft muffin, bagel, or bun.

In a recent article, Dr. Oz provided a few strategies for those of us who have the urge to munch.

• Take one piece of chewy, whole-grain bread and dip it in olive oil. Olive oil contains a monounsaturated fat that helps control appetite.

• Add a little red pepper to your morning or noontime omelette. This will help decrease what you eat later in the day.

• Chew sugarless gum. You will have fewer hunger pangs and fewer cravings for sweets.

• If you are tired and hungry, have a nap. People who are sleep deprived have increased appetites and tend to snack more.

Shades of Green

I am a strong proponent of making small changes that will put me on the road to living a much greener lifestyle. It is very easy to develop green habits at home and reduce my impact on the environment in a major way.

A 2007 survey commissioned by the Ontario Power Authority examined public attitudes towards energy conservation. They were interested in discovering the levels of commitment and engagement among individuals in the province of Ontario. Four types of individuals emerged:

Live for today people are not interested in electricity conservation or in taking any kind of action. (12% of the population)

Budget driven people are interested in easy-to-do, low-cost measures that will allow them to save money in the short term. (36% of the population)

Pragmatic conservers are willing to act as long as it does not mean a loss of money, comfort, or convenience. (28% of the population)

Green champions will conserve electricity even if involves some sacrifice because it is the right thing to do. (22% of the population)

How an you become a green champion?

• Install extra insulation.
• Use energy-efficient lights.
• Operate a high-efficiency furnace.
• Use a front-load washer.
• Adjust the thermostat.

Simplicity

I want more simplicity in my life.

Instead of making a number of resolutions, I have decided to use the following checklist provided by Deepak Chopra in his latest book, The Ultimate Happiness Prescription:

1. Declutter your surroundings.
2. If you buy something, give something away.
3. Spend money to help the environment, returning a fraction of Nature's gifts to you.
4. Do something that's not for profit.
5. Be generous.
6. Be lavish in your giving, particularly with intangibles.
7. Nourish your body instead of defiling it.

(Picture taken near Rankin Road off old Highway 69)