Around the World In A Week: 5 Ethnic Cuisine Ideas To Cook At Home

Are you tired of preparing and eating the same old meals? Expand your culinary horizons and take a trip around the world with these healthy and tasty cuisines.

We have selected 5 fast and easy meal ideas that you can create at home. You may need some specialty ingredients for some of these cuisines, but there are a lot of supermarkets that offer a broad range of ethnic ingredients.

Chow Mein

Chow Mein is one of the most popular Chinese takeout items in the United States.  It’s an easy dish to prepare and the end results are always satisfying.  Just add some shredded vegetables, some protein –either seafood, beef, pork, chicken – and you’ll be having the perfect Chinese noodles that is cheap, filing and satisfying.

Bibimbap

Bibimbap is a signature Korean dish that is served in a bowl. In 2011, this famous Korean dish was listed as number 40 in the World’s 50 most delicious foods compiled by CNN.

Served with steamed rice, lots of vegetables and meat, Bibimbap is not only healthy and delicious, it is also visually appealing.

Irish Beef Stout Stew

Preparation and cooking time may take a couple of hours, but this melt-in-your-mouth soup is so flavorful that you can easily forget how much time it took to prepare this dish.

Chicken Adobo

Take a journey to the Philippines with this succulent chicken dish. Prepared by stewing chicken in soy sauce and vinegar, this should not be mistaken with Mexican adobo.

This dish is surprisingly very simple for how much flavor it has. Serve it with rice and see the delight on everyone’s face!

Sushi

Japanese cuisine can seem daunting to make at home. But once you have found the right recipes and techniques, you will then realize that it’s not that complicated after all.

 

My name is Amy, and I’m over-scheduled, overwhelmed, and over having to be the Type “E” Woman (aka, “everything to everybody, every time”).  I realize that’s a dramatic and a bit of a negative statement, but that’s simply the reason I approached the idea of our upcoming women’s workshop Saturday, September 6th.  Although I run a business as a certified nutrition therapist, and counsel clients on how to make better food and health choices, I myself struggle with making sound decisions and choices each day. There is some pressure not only in having a “nutrition” title, but in being a woman itself: holding the barometer of the family, raising children, paying bills, grocery shopping, running the house, running a social calendar, being an available wife, partner, friend, daughter, mother, boss, employee, and so on and so on.  These roles we all play at some point can create a sense of loss of control, frustration, and even anxiety. If you’re like me, you want to be perceived as someone who CAN do it ALL, and with grace and perfection. That pressure can send us “E” Women over the edge. This workshop isn’t just an extension of my work. I am facilitating it knowing full well that I myself have struggled too, and hopefully can shed some light to those of you in the same boat.  The rough waves may still come, but I know through nutrition, and holistic knowledge, I can paddle a smoother ride, and sail in a clearer direction. Join me!

Grasping Sanity for the Type-E WomanA Workshop to Reclaim Control and Balance in Your Life
Are you the Type-E woman?
Do you feel like you have to do everything for everyone, every time?

WHEN: Saturday, September 6th
10:00 a.m. – Noon
WHERE: 60 Garden Center, Suite 101
Broomfield, CO 80020


Do you experience any of the following:
Grasping Sanity for the Type-E Woman
• Feeling overwhelmed or stressed
• Low energy
• Brain fog
• Mood shifts or irrational irritability
• Physical or emotional pain
• Unexpected health issues

If so, set aside a morning for yourself and learn ways to reclaim your sanity through
nutrition and ancient Eastern wisdom.

Join Licensed Acupuncturist, Gretchen Belenchia, Certified Nutrition Therapist, Amy
Richardson, and Licensed Massage Therapist, Jodie Lee for a 2-hour women’s workshop
where you will learn stress reduction techniques, easy nutritional tips, and Eastern
medicine’s common sense approach to living a more centered and balanced daily life.

Cost is $29. Payment by credit or debit card is required at time of registration. Deadline for
registration and payment is September 2nd

Space is limited. To reserve, call 303–466–3232 or
email amyerichardson@comcast.net Grasping Sanity for the Type-E Woman

“Women need real moments of solitude and self-reflection to
balance out how much of ourselves we give away.”
– Barbara de Angelis

Flavoring Up Your WaterIt is a well-known fact that water is super important as it keeps us hydrated and helps eliminate toxins, but sometimes plain old water just doesn’t cut it.

If you want to drink more water but aren’t crazy about its taste, you can add fruits, spices or herbs to turn your once plain water into a refreshing flavored drink. Jazzing up your water doesn’t take much time or effort.

Here are some tips to make drinking water more enjoyable.

Add citrus

Citrus fruits like limes and lemons are considered as classic water enhancers. They add a hint of flavor and make water look more sophisticated. But let’s not forget about other citrus fruits like tangerine, grapefruit, oranges and mandarin. These fruits taste great as well.

Keep a bowl of fruit slices in your refrigerator and feel free to add a variety of fruits in a pitcher of water. Orange and basil is a great combination. It may seem like an odd combination but it helps cut back my cravings for salty foods.

Mint cubes

Throw a small sprig of lemon mint, peppermint or spearmint into the ice cube tray and freeze it. For a refreshing drink, add the mint cubes to a glass of water.

This technique is recommended for people who dislike sweetened beverages but still prefer some flavor. You can also use this technique with your favorite herbs like basil or rosemary.

Cucumber

If you prefer a flavor that is less sweet, then this is for you. Just add a few slices of cucumber to a glass of water or fill a pitcher with a handful of cucumber slices, add water and let it sit in the refrigerator for a few hours. Its subtle flavor will give your water a fresh, spa-like taste. With its cool flavor, you might think twice about reaching for a can of soda.

Cinnamon stick

Infused with delicate sweetness and spice, cinnamon water is a great alternative to plain water. Drop a cinnamon stick in a pitcher of water, let it sit in the refrigerator and enjoy a drink that is both earthy and sophisticated. It does not only make your water taste great, it also comes with a long list of health benefits.

 

Surprising Salad Facts

Most people think that salads are a safe choice since the main ingredients of this dish are nutritious and low-calorie veggies. Your greens might be healthy, but once you add a bottle of store-bought dressing into the equation, everything seems to change.

We’ve discovered a few surprising salad facts that we’d like to share with you. Next time you prepare a salad, be cautious on what you’re using to top off that salad.

It’s loaded with untested “Franken” ingredients

If you are to check the labels of some of the most popular salad dressing in the market, you’ll then realize that oil is one of the top ingredients.

Unfortunately, the oils that are used in non-organic salad dressings are from genetically engineered canola or soy. This is quite disturbing as these crops are grown using large amounts of pesticides. So, next time you’re buying a salad dressing, opt for organic ones.

Popular salad dressing has high fructose content

Studies revealed that consuming a high amount of fructose in as little as 6 weeks can make you less smart. You might be surprised to know that high-fructose corn syrup can be found in many salad dressings, including the popular ones.

Beware of salad dressings with too much regular sugar. Most fruit-based dressings like raspberry vinaigrette contain massive amounts of sweeteners.

Iceberg lettuce

A lot of pre-made salads are made with tons of iceberg lettuce. Mind you, they offer very few nutrients and aren’t that tasty either. For an extra good-for-me punch, you might want to use darker leafy greens like romaine, arugula and spinach.

Salad dressings contain Titanium Oxide

Titanium oxide is a go-to substance in the paint industry as it makes the color fresher and brighter. Unfortunately, this substance is also present in most salad dressings. To make matters worse, this substance is often contaminated with lead. We bet you don’t want that on your plate.

Make sure to check the label before buying. In most cases, Titanium oxide itself is listed as an ingredient, but sometimes it’s listed under some vague terms.

They’re also loaded with trans fats

Your taste buds may love them, but your body hates it. This is because it tends to promote heart diseases. Trans fats are present in salad dressings since they are used to extend the shelf life of the said product.

Trans fats should be listed under nutrition facts, but some manufacturers are trying to conceal. Ingredient listings like shortening or partially hydrogenated are some of the things you should look out for.

Power Foods That Boost the Immune System

It turns out that we need more than an apple a day to keep the doctor away. If you are looking for ways to prevent colds and flu, then you might want to head out and visit the local grocery store. It is important to feed your body with certain foods with surprising nutrients in order to keep your immune system on guard.

Next time you’re at the grocery store, stock up on these foods and add them to your diet for an extra flu-fighting punch.

Citrus fruits

Most people tend to load up on Vitamin C after they’ve caught a cold. There’s a reason for that. Vitamin C triggers the production of white blood cells, which fights infections.

Since our body is not capable of producing or storing it, daily intake of Vitamin C is needed. Citrus fruits are the best sources of Vitamin C. With a wide variety of fruits to choose from, it is easy to add a squeeze of Vitamin C into your diet.

Broccoli

Broccoli is loaded with Vitamins A, C, E as well as several minerals and antioxidants; thus, making it one of the healthiest and most nutritious-packed foods you can put on your plate. Cook it as little as possible in order to keep its power intact. Or better yet, don’t cook it at all.

Garlic

Garlic does not only add a little zing to almost every cuisine in the world, it is also a must-have for your health. During the early years, garlic is known for fighting infections. Today, modern science has proven that it helps lower cholesterol and prevents hardening of the arteries.

Ginger

Just like Vitamin C, ginger is one of the most common ingredients most people turn to once they’ve caught colds. This is because ginger helps prevent that cold from taking hold. It contains the active ingredient allicin, which is capable of fighting bacteria and infection.

Yogurt

Yogurt contains Probiotics, which are helpful in keeping the gut and intestinal tract free of disease-causing germs.

When buying yogurt, make sure to check the labels and look for the ones that contain “live and active cultures”. This is beneficial as it can help boost your immune system and help fight diseases.

 

Should I Really Take Calcium Supplements to Prevent Osteoporosis?

You have probably heard that calcium plays an important role for bone health and how vital it is in the prevention and treatment of osteoporosis. However, bone health is more than just having sufficient amount of calcium. It also involves a number of factors like exercise, sticking to a balanced diet, and a sufficient amount of vitamin D.

Fruits and vegetables: best food for the bones

Contrary to popular belief, you don’t need to take calcium supplements regularly in order to get enough calcium. When you stick to a healthy diet and consume more fruits and vegetables, it is impossible not to obtain the recommended amount of calcium. In fact, one study revealed that the addition of more fruits and vegetables to the diet has shown to be effective in increasing bone health and bone density.

Nuts, beans, fruits and vegetables are not only good sources of calcium. They also contain magnesium, vitamin K, potassium and other nutrients that are essential for bone health. Additionally, these foods are alkaline. Meaning, they do not induce urinary calcium loss.

Calcium may be an important ingredient in keeping our bone healthy, but we really don’t need much of it. The only reason why dairy products and calcium supplements are considered as the main source of calcium is due to the fact that American diet is mostly centered on refined grains, sugar and animal fat. Unfortunately, all of which are void of calcium.

Vitamin D deficiency

Most women are taking an excessive amount of calcium as recommended by their doctors. However, most people are still not getting enough calcium. For it to be absorbed, we also need to have sufficient amounts of Vitamin D. You may be consuming milk by the gallons or taking calcium supplements regularly, but with the absence of Vitamin D, the calcium you take in won’t do you any good.

Since most people work indoors, they have sub-optimal levels of Vitamin D. In fact, one study showed that most Americans are vitamin D deficient. Today, more and more health professionals are recommending that we take an additional 800 to 1200 IUs of vitamin D on top of the 400 IUs, which are typically present in most multi-vitamins.

The solution

As mentioned earlier, calcium supplements are not the way to go if you want to prevent osteoporosis. Rather, exercise regularly to strengthen your bones and muscles, eat a high nutrient diet and take the right supplements.

 

5 Tips to Become Healthier

 

Being healthier does not necessarily mean that you have to overhaul your entire lifestyle. Sometimes, making a few simple changes in your diet, stress management and exercise will do the trick. To help you turn this knowledge into results, we have compiled a few quick and easy tweaks that will surely make a huge difference in the way you feel.

Sleep more

It is a known fact that getting enough sleep contributes greatly to both our health and beauty. Several researches have confirmed that people who do not sleep enough are more likely to get sick since their immunity is weak.

If you have trouble sleeping at night, you might want to try relaxation techniques like meditation. This is beneficial as it relaxes your mind and body. Also, bedtime snacks like chamomile tea, warm milks and oatmeal are shown to help shift the mind and body into sleep mode.

Eat your vegetables

Consuming about 5 servings of vegetables a day is recommended. By sticking to a high vegetable diet, you’ll be less likely to develop cancers of the pancreas, bladder, stomach, esophagus, cervix, colon and lungs. Additionally, the most powerful phytonutrients are usually found in vegetables with the boldest colors. Grapes, tomatoes, carrots, and broccoli are just some of the best examples.

Get a massage

Massage comes with an endless list of benefits. Aside from acting as a great form of relaxation and stress relief, it is also associated with a few health benefits. It lowers blood pressure, improves circulation and triggers the release of endorphins, the hormones that are responsible for bright emotions and good mood.

Laugh

We often find ourselves in a stressful situation, and this has a negative impact to our health.

Laughter is considered to be extremely beneficial to all of us. It has been proven to support our vascular health and expand blood vessels. So, if you have an opportunity to laugh, enjoy the moment and laugh as much as you want.

Regular exercise

You may not know it, but exercise has shown to reduce all the biomarkers of aging including lowering cholesterol, improving lean muscle, normalizing blood pressure, improving bone density and improving eyesight.

Studies have shown that even a 10-minute exercise makes a huge difference. So, if you wish to live longer and live well, you have to exercise daily.

 

5 Tips on how to Avoid Tempting Treats
We’ve all been there: at a party, at a co-worker’s birthday celebration in the break room, at restaurants, and even up and down the grocery aisles.  Tempting treats can not only sabotage weight loss/maintenance goals, they can wreak havoc on moods, hormone balance, blood sugar balance, and your immune system.  It’s really not a matter of willpower or strength vs. weakness on your part, it is a biochemical response to highly addictive (therefore, seductive!) ingredients in many sweet, salty, and overly processed but always tasty and tempting treats.  Most name-brand-mass food manufacturers use the least expensive ingredients in packaged food. They also hide sugar, fat, and additives in various forms, which may make our taste buds happy temporarily, but ultimately affect our “bottom” line and tummies in an undesirable way. These tempting treats drastically affect our blood sugar balance and body’s ability to regulate hormones, which affect our brain’s ability to function optimally, resulting in fatigue, irritability, inability to make clear decisions, and memory problems.
Here are 5 tips to consider to keep control and balance when tempting treats come your way:
1. Do not attend a social function, or grocery shop on an empty stomach.  Drink an 8 oz. glass of water, and eat a small serving of healthy protein (i.e., hard-boiled egg, 1/4 cup raw nuts, a protein shake) at least 30 minutes before you go to an event or the store. If protein isn’t handy, eat an apple or orange, or some raw veggies. Fiber and protein stave cravings, and are filling and nutrient-dense to the body, so you won’t biochemically be as crazed for sugar/salt.
2. Stay hydrated.   Many times our “hunger pains” are actually our body’s way of telling us we are thirsty, and possibly dehydrated. Water is by far the best way to hydrate. It also naturally energizes the body, and it fills us, while helping absorb good nutrients from our food and eliminate toxins from the body. If you’re at a social function, and you know that alcohol may sway you to the tempting treats, stay away from alcohol or make sure you have one full glass of water between cocktails. Club soda or sparkling water with a “splash” of fresh juice or squeezed lemon/lime can really provide satiety and a means of “clean control” at a social gathering, staving the munchies and over-drinking.  Although green tea is not hydrating, this is also a nice energizing and anti-oxidant-filled beverage to have instead of munching on unnecessary treats.
3. Have shopping boundaries.  When going to the grocery store, shop the outer perimeters (produce, meat) vs. the inner aisles and bakery section. If you have a special occasion or company to buy for that you think warrants the extra “treats”, i.e., chips/dip, cakes, cookies, etc., then have a plan before you get to the store. Budget a small amount of money and quantities of those things you’ll buy “especially for them” and then leave the aisle. Put it in a special part of your pantry that you’ll access only when providing those items for them, so they are not out in the open on a counter or platter. Make a grocery list with only one-two maximum “treats”, and stick strictly to that list. Eventually make a list with no treats so those foods are not even in the home to tempt you.
4. Fresh vs. Fad.  We eat what is available and convenient. So make fresh available! Food that is fresh, from the earth, and prepared at home, will always win over the chain restaurant dishes, fast food, and food in wrappers/cans/packages. Challenge yourself to surround your workspace and home with easy-access fresh food. Raw carrots, avocado, fruit, sliced zucchini/cucumbers, cherry tomatoes, nuts, cold chicken leftover from the night before… all in place of the 100-calorie pack pretzels, chex mix, popcorn, cookies, etc.  If you eat a cup of veggies dipped in hummus or guacamole or salsa, you’ll be more satisfied than eating a cup of corn chips, cheese puffs, or candy. The more fresh you eat vs. fad/fat, you’ll start to want that and shift your habits to healthier ones. Experiment and have fun with being creative with fresher foods–you’ll be surprised how easy and quick they can be.
5. Slow down and “think before you eat”.  Our culture is all about faster, better, and more….  Slow down when it comes to food. What this means is, don’t make your meals or snacks an after-thought—something you do “on the go”, “whatever you can grab”.  If you can make a conscious (not complicated) gameplan each day or week about the kinds of foods you will eat, and stick to the plan, you will be armed and in control. Have nuts or an apple in your purse or car, so when you’re commuting to/from activities, the drive-thru window doesn’t have to be your only option. Pack your lunch, and then set aside one day a week to eat out if that’s what you like to do, but know what you’re ordering before you get there. Think to yourself before just sub-consciously ordering a sandwich, fries, or something from the vending machine: “am I hungry, do I want this, is it going to serve me?” Stop and consider “why” you’re grabbing something. Lastly, once you are sticking to your plan and slowing down enough to “think before you eat”, chew your food slowly and deliberately. Savor every bite. When you eat slower, you won’t “need” as much food to be satisfied.

5 Ways to Increase Water Intake

Our body is made up of approximately 60% water. That being said, drinking water is essential to your health. Drinking enough water, you can be sure that your body functions properly. When your water consumption is less than your output, you may become dehydrated; thus, resulting to numerous health issues.

Water energizes the muscles of your body and flushes out toxins. Unfortunately, most people find it difficult to drink enough water each day. Oftentimes, people tend to consume more soda than water. If you are one of them, here are 5 ways to help you increase your water intake.

Make water accessible

Sodas contain Aspartame and unnatural sweeteners. In order to make sure that won’t get tempted, get it out of sight and make water more accessible.

If you are working on something or will be out all day, we suggest bringing along a bottle of water. This way, you’ll have a chance to drink water more often.

Sip water

Instead of gulping water at once, it is better to take a sip once in a while. Do this throughout the day. Drink your water slowly and enjoy its taste.

Add fresh fruits

For some people, drinking water all day could get a little boring. If you wish to spice it up, why not add your favorite fruit to the water? Feel free to add a slice of cucumber, lemon or orange to a glass of water. Fruit-infused water has many benefits. Plus, its taste is very refreshing. Once you’ve tried it, we guarantee that you’ll love it.

Eat water-enriched foods

Consuming water-enriched foods is one of the easiest ways of increasing your water intake. Tomatoes, strawberries, watermelon and cucumber are just some of the best examples of water-enriched foods. You can eat them raw, add them to your salad or make smoothies.

Drink water before each meal

Drinking a glass of water before each meal can provide numerous benefits. First, it prevents overeating. Second, it can reduce calorie intake. However, drinking more than one glass of water before each meal is not recommended as it may lead to serious health problems.

Oatmeal is loaded with soluble fiber while yogurt is high in protein. These foods are recommended as it helps you feel full while lowering your bad cholesterol levels; thus, making them a true breakfast super food.

You have probably tried a whole bunch of toppings but if you are tired of the same old oatmeal toppings, feel free to get creative and try out some of these healthy toppings. Read on as we give you a rundown of a few tasty toppings to make your breakfast a bit more interesting.

Blueberries

Healthy Oatmeal and Yogurt Toppings You Should Try

Instead of using dried fruits, which are high in sugar, it would be best to opt for fresh fruits like mango, pineapple, banana, apple and others, but experts suggest using blueberries.

Numerous studies show that blueberries can help thwart cancer cells, improve memory and prevent heart diseases.

Cacao nibs

If you are a chocolate lover who wants to add chocolate in every food you eat, you are free to do so but make sure to use cacao nibs. These crunchy bits have a subtle dark-chocolate flavor that is perfect for your yogurt and oatmeal as they add a hefty crunch to your meal.

Cacao nibs are loaded with antioxidants, making it a true super food. Best of all, it has no sugar content so you are free to indulge on chocolate without the guilt.

Pumpkin seeds

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With its great benefits, experts recommend that everyone should consume this healthful seeds. Studies suggest that pumpkin seeds are capable of blocking the growth of cancer tumors. Pumpkin seeds are especially beneficial for prostate cancer. They are also high in Vitamin E, zinc and tryptophan.

Cinnamon

A dash of cinnamon would add a tremendous amount of flavor to your meal. Another reason why you should use this spice is because it helps lower insulin levels; thus, balancing your blood sugar level.

Yogurt is high in milk sugar. Cinnamon can offset its sugar content. Since you don’t want too much sugar in the morning, you might want to add cinnamon to your yogurt or oatmeal.