Healthy Lifestyle Tips

05/29/2020

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05/29/2020

Easy and Healthy Recipe.👩‍🍳

Stir-Fried Sesame Shrimp and Spinach.🍤🥬🥘

YIELD: 3 to 4 servings
TIME: About 15 minutes

The classic Chinese way to clean shrimp and ensure a succulent flavor and crisp texture, says Grace Young, author of “Stir-Frying to the Sky’s Edge,” is to use a combination of salt and water, either dousing the shrimp in two rinses of heavily salted water or rubbing the shrimp with salt, then rinsing with water. If you don’t eat salt, then just rinse the shrimp with plain water. I recommend bunch spinach for this; you don’t have to stem it, just cut away the base of the leaves and rinse well.

Featured in: The Taste Of Spring, By The Bunch Or Bag: Indian Tofu With Spinach.

INGREDIENTS
1 pound large shrimp, peeled and deveined
Salt to taste
⅛ teaspoon sugar
2 tablespoons canola oil or light sesame oil
1 tablespoon minced ginger
1 tablespoon minced garlic
¼ to ½ teaspoon crumbled dried red chili
2 tablespoons sesame seeds
1 generous bunch spinach (about 1 pound), stems trimmed at the end, rinsed in 2 changes water
2 teaspoons dark sesame oil

PREPARATION
Step 1
Place the shrimp in a large colander and rinse with water. Sprinkle generously with salt and toss together for about a minute. Rinse with water and repeat. After rinsing one more time, drain on paper towels. Pat dry with more paper towels.
Combine 1/4 to 1/2 teaspoon salt (to taste) and the sugar in a small bowl and place close to your wok.
Step 2
Heat a 14-inch flat-bottomed wok over high heat until a drop of water evaporates within a second or two when added to the pan. Swirl in 1 tablespoon of the oil by adding it to the sides of the pan and swirling the pan, then add the garlic, ginger and chili flakes and stir-fry for no more than 10 seconds. Push to the sides of the pan and add the shrimp in one layer. Let cook undisturbed for 1 minute, then add the remaining oil and stir-fry for 1 minute.
Step 3
Add the sesame seeds and spinach and stir-fry for 1 minute, until it has begun to wilt but the wilting is still uneven. Add the salt and sugar, sprinkling it evenly over the spinach, and continue to stir-fry until the spinach has wilted but is still bright and the shrimp are cooked through and bright pink, about 2 more minutes. Remove from the heat, drizzle on the sesame oil, toss together and serve, with rice, noodles or other grains.
Tip
Advance preparation: You can prepare the shrimp through Step 1 several hours ahead.

Enjoy.🤗.

Prepared by: MARTHA ROSE SHULMAN
Taken from NY Times Article

05/29/2020

Quote of the Day.😊

05/29/2020

Workout of the Day.🤸‍♀️

05/28/2020

These 10 Super Veggies Can Boost Your Health.🥦🍅🍆🍠

For better health, add this colorful assortment of nutrient-dense super vegetables to your diet.

1. Bell Peppers are rich in several nutrients, no matter the color – red, green, orange, yellow or purple. Red peppers, because they stay on the vine longer, contain a significantly higher level of beta-carotene and vitamin C than green peppers.

2. Tomatoes get their bright colors from lycopene, a carotenoid that can help reduce the risk of heart disease, cataracts and cancer. Lycopene in combination with other nutrients makes ripe tomatoes one of the best foods you can eat. They’re an excellent source of vitamins A, C and K as well as biotin–which is important for metabolism and energy production, plus it helps maintain a healthy blood sugar level.

3. Dark Leafy Greens are a food you should strive to eat every day. They’re more nutrient-dense than any other vegetable. Leafy greens are an excellent source of everything from calcium and potassium – major minerals that the body needs to function properly– to vitamin C and iron. Eat a variety of dark greens, raw or cooked, including Swiss chard, kale, romaine, collard greens, mustard greens and spinach.

4. Sweet Potatoes are very different than regular potatoes. They have greater amounts of beta-carotene and antioxidants. Sweet potatoes are also an excellent source of vitamins A and C, and a good source of potassium, fiber and vitamin B6.cauliflower

5. Cauliflower isn’t green like its broccoli cousin because the thick outer leaves prevent the production of chlorophyll. Cauliflower still is a nutrient-dense food. One cup contains as much vitamin C as an orange and more fiber than a potato. Cauliflower also is an excellent source of folate – important for healthy cell division and growth–and B vitamins.

6. Asparagus is an excellent source of folic acid (also known as folate), a vitamin essential for proper formation of cells and important for a healthy cardiovascular system. It’s also a great source of potassium, fiber and vitamins A, C and K.

7. Winter Squash contains carotenoid phytonutrients, which gives squash their color and provides health-promoting benefits, including powerful antioxidant and anti-inflammatory agents. Popular types of winter squash include butternut, acorn and spaghetti squash, along with pumpkins and kabocha – a Japanese squash.carrot-nutrition-facts

8. Carrots are associated with good eyesight due to the pro-vitamins alpha- and beta-carotene, precursors to vitamin A, that also give carrots their bright orange color. The body makes retinal from vitamin A, which is a nutrient that’s important in helping human eyes perceive light.

9. Broccoli is an exceptional source of fiber, folate and vitamins A, C and K—plus a good source of 16 other nutrients. The florets and the stem are both highly nutritious, so don’t ignore the stem! Broccoli is part of the cruciferous vegetable family. Cruciferous vegetables contain sulfur compounds that neutralize toxic substances, helping to lower the
risk of cancer.

10. Eggplant gets its deep, rich color from a flavonoid called nasunin, a potent antioxidant that protects cell membranes from damage. Eating eggplants may also be beneficial to the central nervous system.

Taken from alternativehealthatlanta Article

05/27/2020

Meditation is away for nourishing and blossoming the divinity within you

05/27/2020

Easy and Healthy Recipe.👩‍🍳

Lemon and Garlic Chicken With Cherry Tomatoes.🍋🍗🍛

YIELD: Serves 4
TIME: About 30 minutes

This is a summery dish to make in the middle of a cold winter (or early spring), but you can find decent cherry tomatoes even now, from Florida or from Mexico. I marinate the breasts in lemon juice, olive oil, garlic and rosemary before I pound them. This makes them very flavorful, a great savory contrast to the sweet tomato topping.

Featured in: Lemon And Garlic Chicken With Cherry Tomatoes.

INGREDIENTS
2 tablespoons extra-virgin olive oil
3 tablespoons fresh lemon juice
2 garlic cloves, minced or pureed
1 teaspoon chopped fresh rosemary
Salt and freshly ground pepper to taste
2 boneless skinless chicken breasts (most weight 8 to 10 ounces)
¼ cup dry white wine
2 heaped cups cherry tomatoes, – about 3/4 pound
Pinch of sugar
2 tablespoons all-purpose flour or a gluten- free flour such as rice flour or corn flour
2 tablespoons grapeseed, sunflower or canola oil
1 tablespoon chopped flat-leaf parsley
¼ cup freshly grated Parmesan (optional)

PREPARATION
Step 1
Stir together the olive oil, lemon juice, garlic, rosemary, and salt and pepper in a large bowl. Cut each chicken breast into 2 equal pieces (3 if they weigh 12 ounces or more) and place in the bowl. Stir together and refrigerate 15 to 30 minutes.
Step 2
Remove chicken from marinade and pat dry with paper towels (discard marinade). Place two sheets of plastic wrap (1 large sheet if you have extra-wide wrap) on your work surface, overlapping slightly, to make 1 wide sheet, and brush lightly with olive oil. Place a piece of chicken in the middle of plastic sheet and brush lightly with oil. Cover the chicken with another wide layer of plastic wrap. Working from the center to the outside, pound chicken breast with the flat side of a meat tenderizer until about 1/4 inch thick. (Don’t pound too hard or you’ll tear the meat. If that happens it won’t be the end of the world, you’ll just have a few pieces to cook.) Repeat with the remaining chicken breast pieces.
Step 3
Season the pounded chicken breasts with salt and pepper on one side only. Dredge lightly in the flour (you will not use all of it) and tap the breasts to remove excess.
Turn oven on low. Heat a wide, heavy skillet over high heat and add oil. When oil is hot, place one or two pieces of chicken in the pan – however many will fit without crowding. Cook for 1 1/2 minutes, until bottom is browned in spots. Turn over and brown other side, about 1 1/2 minutes. (Do not overcook or chicken will be dry.) Transfer to a platter or sheet pan and keep warm in the oven. If there is more than a tablespoon of fat in the pan, pour some off into a jar or bowl.
Turn heat on burner down to medium-high. Add wine to pan and stir with a wooden spoon to deglaze. Add cherry tomatoes and cook, stirring often or tossing in the pan, until they begin to shrivel and burst. Add sugar and salt and pepper to taste and continue to cook, tossing the tomatoes in the pan and stirring often, for 5 to 10 minutes, until tomatoes have collapsed but are still intact. Top chicken breasts with the tomatoes, sprinkle with parsley and with Parmesan if using, and serve.
Tip
Advance preparation: The chicken breasts can be pounded several hours ahead – but don’t marinate them until shortly before cooking – and kept between pieces of plastic in the refrigerator.

Enjoy.🤗

Prepared by: MARTHA ROSE SHULMAN
Taken from NY Times Article

05/26/2020

Workout of the Day.🏋️‍♀️

05/26/2020

7 Super Fruits You Must Eat For Super Health.🍋🍏🍓🥝🍇

Taken from NDTV Food Desk Article

Highlights
Figs are packed with fiber and mineralsBlueberries have been proven to boost brain healthKiwi is a natural digestive aid
By now, you would have heard of superfood spices and seeds, but there a whole lot of super fruits too that are brimming with antioxidants, minerals and vitamins and need to be given a little bit more attention. Superfoods or superfruits are "Whole foods that supply an abundance of nourishing natural vitamins, minerals, healthy fats, amino acids, plant enzymes, antioxidants and phyto-nutrients," shares Nutritionist Shilpa Arora. Of course, all fruits are nutritious but here are some lesser known fruits that you must eat regularly for good health. These have been in the limelight and popularized as superfoods by scientists and health experts. In several studies, these fruits have shown potential benefits and may reduce the risk of several ailments.

1. Figs for controlling high blood sugar levels: Not only do figs add a burst of sweetness to your meals, they are packed with fiber and minerals such as potassium, calcium, iron and magnesium. The high potassium content in figs helps in regulating the blood sugar level in the body, thus keeping a check on the amount of sugar that is absorbed after meal. Have them fresh or dried, they can wonders to your health.


2. Blueberries for brain health:Blueberries have been proven to boost brain health and improve memory. Studies have shown that the antioxidants present in blueberries regulate essential brain functions and protect the brain from oxidative stress. Other superfruit berries that fall in this category are acai berries, cranberries and goji berries.

3. Kiwi for good digestion: Kiwi is a natural digestive aid. It is rich in actinidin which is known to break down protein quicker and more effectively than digestive enzymes can do alone and thus, it helps to overcome digestive issues. It is also known to curb the symptoms of irritable bowel syndrome and provide relief.


4. Beetroot to purify your blood: Beetroot is natural blood purifier and detoxifier that helps in the elimination of toxins from your body and keeps your internal systems clean. It is a powerhouse of nutrients that improves blood flow and provides energy. Scientific studies suggest that drinking beetroot juice can stimulate red blood cell production and build stamina.

5. Lemon for immunity and glowing skin: Lemon is one of the best natural sources of Vitamin C which acts as a powerful antioxidant. Nutritionist Dr. Rupali Datta suggests that you must have a glass of lemon water (with the juice of two lemons) every day to get your daily dose. Vitamin C is a water soluble nutrient and therefore is not stored in your body which makes it necessary to replenish it through the food you eat.


6. Noni fruit to check high blood pressure: This tiny South East Asian fruit offers big health benefits for your heart. It packs an amazing antioxidant punch, fights inflammation in the body and is known to help reduce bad cholesterol levels. Health experts suggests that you must drink fresh noni juice every morning.

7. Amla for better metabolism: Amla is an excellent source of Vitamin C it helps boost metabolism and prevents viral and bacterial ailments. According to Ayurveda, amla juice is known to bring a balance in all three doshas - vata, kapha, pitta. It keeps your stomach clean and your skin and hair healthy.

Include these superfruits in your daily diet to strengthen yourself from within. They have great healing powers and can protect you from several ailments. If you’re suffering from diabetes, high blood pressure or any other lifestyle disorder, make sure you consult a medical expert who can guide you better on the kind of foods to add to your diet.

05/25/2020

05/25/2020

Love Running.

05/25/2020

Easy and Healthy Recipe.👩‍🍳

Sweet and Sour Cabbage with Tofu and Grains.🥘

YIELD: Serves 4 generously
TIME: About 20 minutes

You can use regular green cabbage for this slightly spicy, sweet and sour stir-fry, or you can use Napa Cabbage. I like to serve the dish with bulgur, but you could also serve it with rice, noodles, or any other grain.

Featured in: Cabbage, An Inexpensive Nutritional Powerhouse.

INGREDIENTS
¾ pound firm tofu, cut in 1/4- x 1/2 – x 1 1/2 inch slabs
2 tablespoons peanut or canola oil
1 tablespoon soy sauce (more to taste)
1 small onion, sliced
1 bunch scallions, thinly sliced, white and dark green parts separated
2 garlic cloves, minced
1 tablespoons minced fresh ginger
Pinch of cayenne
1 medium cabbage, quartered, cored, and sliced crosswise
3 tablespoons rice wine vinegar or sherry vinegar
1 ½ tablespoons sugar (or 1 tablespoon if the vinegar is already seasoned)
2 teaspoons toasted sesame seeds (optional)
Cooked bulgur, rice, noodles, or other grains for serving

PREPARATION
Step 1
Blot the tofu dry with paper towels. Heat 1 tablespoon of the oil in a large nonstick skillet or a wok over medium-high heat and when it is rippling, add the tofu. Cook, tossing in the pan or turning over with tongs, for 2 to 3 minutes, until lightly colored. Add 1 tablespoon soy sauce, toss together for about 30 seconds, and remove from the heat. Set aside in a bowl.
Step 2
Heat the remaining oil in the pan over medium-high heat and add the onion. Stir-fry for about 3 minutes, until crisp-tender, and add the white part of the scallions, the garlic, and ginger. Stir together for about 30 seconds, until fragrant but not colored. Add the cayenne, stir in the cabbage and stir-fry until the cabbage begins to wilt, about 2 minutes. Stir in the vinegar, and sugar and continue to cook, stirring, until the cabbage is crisp-tender, 3 to 5 minutes.
Step 3
Return the tofu to the pan and stir together. Add more soy sauce to taste and stir together. Sprinkle on the scallion greens and sesame seeds and remove from the heat. Serve over grains or noodles.

Enjoy.🤗

Prepared by: MARTHA ROSE SHULMAN
Taken from NY Times Article

05/23/2020

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