CommunityTable

Shrimp Stir-Fry

INGREDIENTS:

• 2 teaspoons extra-virgin olive oil
• 1/4 cup chicken broth
• 4 oz. raw shrimp
• 1/4 cup each raw, sliced carrots, broccoli, water chestnuts and bell pepper
• 1/4 cup dry, quick-cooking brown rice (makes 1 cup cooked)
• 1 tablespoon each black olives and golden raisins

DIRECTIONS:

1. Heat oil and chicken broth in a large skillet. Add shrimp and cook for 1 or 2 minutes or until they turn pink; remove and keep warm.
2. Add vegetables and cook for 2 or 3 minutes until tender-crisp. 
3. Cook rice according to package directions. Drain and toss with olives and raisins.

Yields 1 serving

Nutrition: Per serving: 500 calories, 30g protein, 65g carbs, 14g fat, 2g saturated fat, 7g fiber

Recipe from Maximum Fitness Magazine. September/October 2010.

Water, the forgotten nutrient

by Joel Lopez, MD, CNS

It’s interesting how we place so much emphasis on food or supplements when we are basically, made up of 75% water (just like the earth). Without water, a lot of the metabolic processes in our body won’t work efficiently. Why is it that we can’t somehow focus on just getting enough water intake? Is it boring to just drink water? Compare that with soda (called “cola” or “soft drinks” in other countries). You see all these ads about soda everywhere. It makes you think that drinking soda quenches your thirst (which it does somewhat) but more importantly, that it makes you “cool,” (well, not as cool as other legal drinks, but you know where I’m getting). More about soda later. Anyway, the typical recommendation of glasses per day is not the best because everybody differs in their requirements. I typically recommend half a person’s body weight in ounces (more so, if a person’s sweating a lot or when it’s hot outside). 

Then, as far as the quality of your water is concerned, I recommend pure water, but not just any type of “processed” water. There are pros and cons to each type of water purification system. Some may only removed dissolved solids (filtration). There are others that remove pathogens (such as bacteria, cysts), VOC’s (volatile organic chemicals), heavy metals (lead, mercury), and substances that are typically added to our water supply (chlorine, fluoride and more recently, chloramine). I would go for one that removes all these. Distillation and reverse osmosis water systems are among the more efficient ones available. Distillation probably gets rid of everything, including beneficial minerals unfortunately. This makes the water’s pH acidic in general. So, I recommend squeezing a lemon or lime into the water. The minerals in the water makes the water’s pH more alkaline. Do you know that there are water systems that make alkaline water? They’re considered medical devices in Japan, where acidic and alkaline water have specific applications. More on this later. Have a great week and drink up (water, that is)!

Stuffed Zucchini

INGREDIENTS:

• 1 tablespoon olive or canola oil
• 1 red onion, chopped
• 2 cloves garlic, minced
• 1 pound very lean ground beef
• 1 teaspoon black pepper
• 1 teaspoon cayenne pepper
• 1 teaspoon cumin
• 6 medium tomatoes, diced
• 1/2 cup sliced black olives soaked in water for 30 minutes to remove salt
• 1 very large or 2 large zucchini squashes cut in half lengthwise
• 1 tablespoon flaxseed oil

DIRECTIONS:

1. In heavy skillet, heat oil and saute onion and garlic until browned. Add ground beef, black and cayenne peppers, and cumin. Cook on low heat, stirring constantly, until meat is thoroughly browned.
2. Spoon meat, onions, and garlic into a bowl and mix with tomatoes and olives. Scrape seeds from zucchini halves to form a cavity and then rub with flaxseed oil. 
3. Fill cavity with meat mixture and bake in a covered dish coated with flaxseed oil and a little water at 350 degrees for twenty to thirty minutes or until the zucchini is tender.

Yields 4 servings.

Recipe from Loren Cordain, PhD, The Paleo Diet.

 

Foods To Boost Your Metabolism

 

When it comes to weight, you often hear the word, metabolism. The gal who wears a size 0 and eats pizza everyday has a "fast metabolism". The man who eats salads everyday and works out regularly, but can't drop those extra pounds has a "slow metabolism". But what does that mean? What is metabolism?

Metabolism converts food into fuel and affects how efficiently you burn that fuel. And everyone's metabolism differs depending on age, sex, heredity, and proportion of lean body mass.

There are some foods that may help with speeding up one's metabolism. Eat these foods to tame your metabolism and stay slim all summer long:

• Grapefruit - Because grapefruit is high in fiber, it is an effective metabolism booster. Fiber speeds up your metabolism because it is difficult for your body to digest, so you are forced to eliminate it and the fat it contains fairly quickly after consuming it.
  
• Apples - Like grapefruit, apples are rich in fiber, which causes you to eat less and they will boost your metabolism naturally.
• Beans - Low in fat and full of protein, beans can help you feel full for long periods of time.
• Jalapenos - The capcaisin contained in jalapenos causes your body to burn additional calories for hours after you eat them and speeds up both your metabolism and your heart rate.
• Broccoli - The nutrients contained in broccoli make it an effective food to speed up your metabolism. These nutrients include calcium, which triggers your metabolism, and vitamin C, which helps your body to absorb more calcium.
• Oatmeal - Boosts your metabolism while lowering your body's overall insulin level.
• Cinnamon - Can not only help your body metabolize sugars more effectively, but it can also help you sustain steadier blood sugar levels and even lower your cholesterol.
• Spinach - Not only speeds up metabolism but also serves as an excellent source of magnesium, potassium, antioxidants, vitamin C and iron.

Of course simply eating metabolism boosting foods isn't enough to help you drop those unwanted pounds. Exercise is a crucial component in this equation. Hitting the gym regularly and watching your calorie intake, combined with adding these foods to your diet is a great way to get started on your weight-loss journey.

Sources: Ajmera, Ripa. Natural Foods to Boost Metabolism. March 10, 2010. http://www.livestrong.com/article/85501-natural-foods-boost-metabolism/

Bouchez, Colette. Make the Most of Your Metabolism. February 24, 2006. http://www.webmd.com/fitness-exercise/guide/make-most-your-metabolism

Chicken Satay With Almond Sauce

INGREDIENTS:

• 1 pound boneless, skinless chicken breast
• 1/2 cup plus 1 teaspoon low-sodium tamari
• Juice of 1 orange (about 1/2 cup)
• Juice of 1 lime (about 11/2 tablespoons)
• 3 garlic cloves, chopped
• 1/4 cup rice wine vinegar
• 2 tablespoons natural almond butter
• 1 tablespoon honey
• 1 tablespoon minced fresh ginger
• 1/4 teaspoon toasted sesame oil
• Olive oil spray, for the grill

DIRECTIONS:

• 1. Slice the chicken breast into thin strips 3 to 4 inches long; this is easier to do if the chicken is placed in the freezer for 20 minutes before slicing. You should have about 40 slices (count out and set aside roughly half as many wooden skewers as you have slices of chicken). In a medium bowl, mix the 1/2 cup tamari, the orange juice, lime juice, and two of the garlic cloves.

1. Add the chicken slices. Cover the bowl and refrigerate for at least one hour and up to overnight.

1. Before you are ready to grill the chicken, soak the wooden skewers in water for at least 20 minutes.

1. Meanwhile, in a blender or the work bowl of a food processor, place the vinegar, almond butter, honey, ginger, sesame oil, 1 teaspoon tamari, and remaining garlic clove. Blend or process until smooth. Set aside until ready to serve.

1. If using a gas or charcoal grill, spray the grill with olive oil and prepare a medium-hot grill. If using a grill pan, spray it with olive oil and heat over medium- high heat.

1. Pat the chicken slices dry, and thread two slices onto each skewer. Grill for two to three minutes per side. Arrange the hot skewers on a platter and either drizzle the sauce over or serve the sauce in a bowl alongside the skewers.

Yields 4 servings.

Recipe from Chef Jillian Michaels, Master Your Metabolism Cookbook.

The Facts On Agave

By Dr. Mercola

Many people interested in staying healthy have switched to agave as a safer "natural" sweetener. They want to avoid well documented dangerous sweeteners like HFCS (high fructose corn syrup) but are unaware that most agave is actually WORSE than HFCS.

Once I realized this, I wrote a special report on agave to inform the public of this danger. I was somewhat surprised at that the report would prompt such a firestorm of debate within the industry.  A number of natural agave manufacturers and health conscious consumers still proclaim agave is a safe, all-natural sweetener that is good for everyone.

Some have even criticized me for having “ulterior” motives. But nothing could be further from the truth. Although I do offer natural health products for sale, I sell no competing products to agave.

Rather, I recommend other options such as stevia products. You can also use xylitol in small amounts or glucose, which is sold as dextrose and can easily be purchased on Amazon for $1 per pound. I do not sell any of these products.

My only purpose for sharing this information is to help people understand the truth about health. In case you haven’t noticed, we have an epidemic of obesity in the US and it wasn’t until recently that my eyes opened up to the primary cause -- fructose.

Yes, it is all about freedom of choice. It is hard to have freedom if you aren’t given the entire story, and up until now that has been the case with agave.

Chris Liebing on Electronic Groove

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We always find Chris' deep mixes of pulsing beats and rhythmic overtones a perfect pairing for Cardio or strength training. Recently he came up on Electronic Groove with a 1 hour set. Download it and rock out

Download the Mix

Keep Your Home Safe By Using Natural Cleaning Products

 
 

It's important to live in a clean and sanitary home and what we use to keep our homes clean is just as important. 

Most cleaning products you'll find at the store are loaded with chemicals and toxins. Who wants to fill their living space and expose their loved ones to poisonous substances? Not us! Did you know that you can keep yourself and your home safe and healthy by making your own natural cleaning products with items that you can find in your kitchen?

Substitute your cleaning chemicals with these household items:

• Baking Soda - cleans, deodorizes, softens water, scours.
  
• Soap - unscented soap in liquid form, flakes, powders or bars is biodegradable and will clean just about anything. Avoid using soaps which contain petroleum distillates.
  
• Lemon - one of the strongest food-acids, effective against most household bacteria.
  
• Borax - (sodium borate) cleans, deodorizes, disinfects, softens water, cleans wallpaper, painted walls and floors.
  
• White Vinegar - cuts grease, removes mildew, odors, some stains and wax build-up.
  
• Washing Soda - or SAL Soda is sodium carbonate decahydrate, a mineral. Washing soda cuts grease, removes stains, softens water, cleans wall, tiles, sinks and tubs. Use care, as washing soda can irritate mucous membranes. Do not use on aluminum.
  
• Cornstarch - can be used to clean windows, polish furniture, shampoo carpets and rugs.

By combining the afore mentioned items you may create your own alternative cleaning products. Here are some ideas:

• All-Purpose Cleaner: Mix 1/2 cup vinegar and 1/4 cup baking soda into 1/2 gallon of water. Store and keep. Use for removal of water deposit stains on shower stall panels, bathroom chrome fixtures, windows, bathroom mirrors, etc. 
  
• Air Fresheners: Baking soda or vinegar with lemon juice in small dishes absorbs odors around the house. Having houseplants helps reduce odors in the home. Prevent cooking odors by simmering vinegar (1 tablespoon in 1 cup water) on the stove while cooking. Grind up a slice of lemon in the garbage disposal. Simmer water and cinnamon or other spices on stove. Place bowls of fragrant dried herbs and flowers in room.
  
• Bathroom mold: Mix one part hydrogen peroxide (3%) with two parts water in a spray bottle and spray on areas with mold. Wait at least one hour before rinsing or using shower.
  
• Carpet stains: Mix equal parts white vinegar and water in a spray bottle. Spray directly on stain, let sit for several minutes, and clean with a brush or sponge using warm soapy water. For fresh grease spots, sprinkle corn starch onto spot and wait 15-30 minutes before vacuuming. For a heavy duty carpet cleaner, mix 1/4 cup each of salt, borax and vinegar. Rub paste into carpet and leave for a few hours. Vacuum.
  
• Coffee and tea stains: Stains in cups can be removed by applying vinegar to a sponge and wiping. To clean a teakettle or coffee maker, add two cups water and 1/4 cup vinegar, bring to a boil. Let cool, wipe with a clean cloth and rinse thoroughly with water.
  
• Dishwashing Soap: Mix equal parts of borax and washing soda, but increase the washing soda if your water is hard.
  
• Disinfectant: Mix 2 teaspoons borax, 4 tablespoons vinegar and 3 cups hot water. For stronger cleaning power add 1/4 teaspoon liquid castile soap. Wipe on with dampened cloth or use non-aerosol spray bottle.  
  
• Furniture Polish: For varnished wood, add a few drops of lemon oil into 1/2 cup of warm water. Mix well and spray onto a soft, cotton cloth. Cloth should only be slightly damp. Wipe furniture with the cloth, and finish by wiping once more using a dry soft cotton cloth. For unvarnished wood, mix two teaspoons each of olive oil and lemon juice and apply a small amount to a soft cotton cloth. Wring the cloth to spread the mixture further into the material and apply to the furniture using wide strokes. This helps distribute the oil evenly.
  
• Laundry Detergent: Mix 1 cup Ivory soap (or Fels Naptha soap), 1/2 cup washing soda and 1/2 cup borax. Use 1 tablespoon for light loads, 2 tablespoons for heavy loads.
  
• Mothballs: The common mothball is made of paradichlorobenzene, which is harmful to liver and kidneys. Cedar chips in a cheesecloth square, or cedar oil in an absorbent cloth will repel moths. The cedar should be 'aromatic cedar' also referred to as juniper in some areas. Cedar chips are available at many craft supply stores. Homemade moth-repelling sachets can also be made with lavender, rosemary, vetiver and rose petals. Dried lemon peels are also a natural moth deterrent - simply toss into clothes chest, or tie in cheesecloth and hang in closet.
  
• Oil and Grease Spots: For small spills on the garage floor, add baking soda and scrub with wet brush
  
• Oven Cleaner: Moisten oven surfaces with sponge and water. Use 3/4 cup baking soda, 1/4 cup salt and 1/4 cup water to make a thick paste and spread throughout oven interior. (Avoid bare metal and any openings) Let sit overnight. Remove with spatula and wipe clean. Rub gently with fine steel wool for tough spots. Or use Arm & Hammer Oven Cleaner, declared nontoxic by Consumers Union.
  
• Toilet Bowl Cleaner: Mix 1/4 cup baking soda and 1 cup vinegar, pour into basin and let it set for a few minutes. Scrub with brush and rinse. A mixture of borax (2 parts) and lemon juice (one part) will also work.
  
• Window Cleaner: Mix 2 teaspoons of white vinegar with 1 liter warm water. Use crumpled newspaper or cotton cloth to clean. Don't clean windows if the sun is on them, or if they are warm, or streaks will show on drying.

The next time you run into a messy disaster in your home, don't run out to the store for expensive chemicals, turn to your pantry and use what you already have to transform your home into a sweet-smelling, healthy haven.

Sources: Bond, Annie. How To Make A Non-Toxic Cleaning Kit. http://www.care2.com/greenliving/make-your-own-non-toxic-cleaning-kit.html

eartheasy.com. Non-Toxic Home Cleaning. http://eartheasy.com/live_nontoxic_solutions.htm

Hydration Nation!

 If you're not, you could end up with excess body fat, poor muscle tone, digestive complications, muscle soreness -- even water-retention problems.

Next to air, water is the element most necessary for survival.  A normal adult is 60 to 70 percent water.  We can go without food for almost two months, but without water only a few days.  Yet most people have no idea how much water they should drink.  In fact, many live in a dehydrated state.

Without water, we'd be poisoned to death by our own waste products.  When the kidneys remove uric acid and urea, these must be dissolved in water.  If there isn't enough water, wastes are not removed as effectively and may build up as kidney stones.  Water also is vital for chemical reactions in digestion and metabolism.  It carries nutrients and oxygen to the cells through the blood and helps to cool the body through perspiration.  Water also lubricates our joints.

We even need water to breathe:  our lungs must be moist to take in oxygen and excrete carbon dioxide.  It is possible to lose a pint of liquid each day just exhaling.

So if you don't drink sufficient water, you can impair every aspect of your physiology.  Dr. Howard Flaks, a bariatric (obesity) specialist in Beverly Hills, Calif, says, "By not drinking enough water, many people incur excess body fat, poor muscle tone and size, decreased digestive efficiency and organ function, increased toxicity in the body, joint and muscle soreness and water retention."

Water retention?  If you're not drinking enough, your body may retain water to compensate.  Paradoxically, fluid retention can sometimes be eliminated by drinking more water, not less.

"Proper water intake is a key to weight loss," says Dr. Donald Robertson, medical director of the Southwest Bariatric Nutrition Center in Scottsdale, Arizona.  "If people who are trying to lose weight don't drink enough water, the body can't metabolize the fat adequately.  Retaining fluid also keeps weight up."

The minimum for a healthy person is eight to ten eight-ounce glasses a day," says Dr. Flaks.  "You need more if you exercise a lot or live in a hot climate.  And overweight people should drink in an extra glass for every 25 pounds they exceed their ideal weight.  Consult your own physician for their recommendations.

At the International Sports Medicine Institute, we have a formula for daily water intake: 1/2 ounce per pound of body weight if you're not active (that's ten eight-ounce glasses if you weigh 160 pounds), and 2/3 ounce per pound if you're athletic (13 to 14 glasses a day, at the same weight).

Your intake should be spread throughout the day and evening.  You may wonder:  If I drink this much, won't I constantly be running to the bathroom?  Yes.  But after a few weeks, your bladder tends to adjust and you urinate less frequently but in larger amounts.

And by consuming those eight to ten glasses of water throughout the day, you could be on your way to a healthier, leaner body.

Brown Rice Pilaf

Get your fiber in with this delicious dish! One cup of brown rice supplies 14% of the suggested daily intake of fiber.

INGREDIENTS:

• 1/4 cup water
• 1/2 teaspoon salt
• 2-3 cups boiling water or vegetable broth
• 1 cup dry long-grain brown rice (preferably basmati or jasmine)
• 1/2 cup dry white wine
• 1/2 teaspoon dried thyme
• 1/2 pound mushrooms, chopped (about 2 1/2 cups)
• 2 garlic cloves, minced or pressed
• 1 onion, chopped
• 1/4 teaspoon ground black pepper

DIRECTIONS:

1. Heat 1/4 cup water in a large pot. Add onion, garlic, and mushrooms. Cook over medium heat for about 5 minutes, stirring often, until onion is soft and mushrooms are browned. Add dried thyme and cook for 2-3 more minutes to allow flavors to develop. Be sure to stir often. Add 2 tablespoons wine to deglaze (lift the browned bits which are full of flavor from the bottom of the pan). 
   
2. Add rice, 2 cups boiling water or broth, remaining 6 tablespoons of wine, and salt and pepper. Stir to mix, then cover and cook over low heat, checking pan occasionally during cooking. Add small amounts of remaining water or broth if needed to prevent sticking. Pilaf is done after about 60 minutes of cooking when the rice is tender to the bite.

Stored in a covered container in the refrigerator, leftover Brown Rice Pilaf will keep for up to 3 days. 

Yields 4 servings

Nutrition: Per Serving: 216 calories, 1.6g fat, 0.3g saturated fat, 6.8% calories from fat, 0mg cholesterol, 5.3g protein, 40.9g carbohydrates, 2g sugar, 6.4g fiber, 306mg sodium