Recipes

Want to avoid an early death? Get moving, a study says

The medical journal BMJ published a report today that links higher levels of physical activity at any intensity to a lower risk of early death in middle-age and older people.Previous studies have repeatedly suggested that any type of sedentary behavior, such as sitting still, is not good for your health. Being sedentary for 9.5 hours or more a day, excluding sleeping time, is associated with an increased risk of death. https://www.cnn.com/2019/08/22/health/physical-activity-death-trnd/index.html

Fermin RedondoWant to avoid an early death? Get moving, a study says
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New study: blood pressure drops big time on low carb

Remember that toe-tapping reggae song “Pressure Drop” covered by groups like the Clash and the Specials? The lyrics repeated: “Pressure drop, oh pressure, oh yeah, pressure gonna drop on you…https://www.dietdoctor.com/new-study-blood-pressure-drops-big-time-on-low-carb

https://www.dietdoctor.com/new-study-blood-pressure-drops-big-time-on-low-carb
Fermin RedondoNew study: blood pressure drops big time on low carb
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Thousands of cancer diagnoses tied to a poor diet, study finds

FACTS: *1 in 6 deaths worldwide is due to cancer *40% of people in US will be diagnosed with cancer during their life.
An estimated 80,110 new cancer cases among adults 20 and older in the United States in 2015 were attributable simply to eating a poor diet, according to the study …
https://www.cnn.com/2019/05/22/health/diet-cancer-risk-study/index.html

Fermin RedondoThousands of cancer diagnoses tied to a poor diet, study finds
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Life lessons from the native tribe with the healthiest hearts in the world

… On average, the Tsimane (Bolivian native tribe) take about 17,000 steps a day. While there is so much advice we all get about the optimal types of exercise — cardio, high-intensity interval training (aka HIIT), resistance training — those with the healthiest hearts in the world are constantly active but not intensely active. And they hardly ever sit…
https://www.cnn.com/2019/04/19/health/bolivia-heart-disease-chasing-life-gupta/index.html

Fermin RedondoLife lessons from the native tribe with the healthiest hearts in the world
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A healthy take on Easter Sunday lunch

HE IS RISEN! In celebration of the fact that our King rose from the dead and in welcoming the birth of spring take a look at these menu suggestions for Easter.  Since a lot of traditional Easter food is chocked full of sugar and various other unhealthful ingredients, here are some tasty Easter menu suggestions that will keep you on track with keto, and just about any other low-carb way of eating.

As you’re eating, remember to keep your body’s cues in mind. Eat just until you’re full, don’t gorge yourself no matter how yummy the food is. And just because we might recommend a lot below doesn’t mean you’re supposed to make all of it. The suggestions are here to give you ideas, so pick and choose and leave the rest.

Baked Ham- For the simplicity of the main event, check your local market and buy a previously cooked ham that is low in sugar content glaze. All you will have to do is warm, plate and serve saving time in the kitchen.

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Spicy Smoky Salmon Deviled Eggs

Ingredients

  • 1 dozen eggs, hard boiled and peeled
  • 6 ounces smoked salmon ¼ cup low or no sugar mayonnaise
  • 2 ounces ⅓ fat cream cheese
  • 2 tablespoons Frank’s Original Red Hot Sauce
  • dried dill, for garnish

Instructions

Cut all the eggs in half lengthwise. Pop out the yolks into a medium sized bowl. Mix together the remaining ingredients except the dill until well blended. Spoon the mixture into the egg whites. Garnish with dill.

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Garlic cauliflower mashed

Ingredients

  • 1 head of cauliflower, cut into florets and steamed until very soft
  • ½ tsp. salt
  • ¼ tsp. black pepper
  • ½ tsp. crushed garlic
  • 4 oz. cream cheese

Instructions

Steam the cauliflower until it’s very soft. Drain the cauliflower very well and blend it with the other ingredients until completely smooth (use a stick blender or food processor for ease). You may need to scrape down the sides of the processor with a spatula on occasion. Reheat if desired. Top with some melted butter and sprinkle with some dill weed.

Note: Be sure to drain the cauliflower very well so you don’t have cauliflower soup.

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Creamy & Crunchy Broccoli Salad

Ingredients

  • 3 large broccoli crowns, chopped
  • 12 strips of bacon, fried and crumbled
  • 3/4 cup chopped red onion
  • 3/4 cup sunflower seeds
  • 2 cups cheddar, grated
  • 1 cup mayo
  • 1 cup sour cream
  • 4 Tbsp vinegar
  • 1/4 tsp stevia extract powder

Instructions

Dump broccoli, bacon, onion, sunflower seeds, and cheddar into a large bowl. Stir mayo, sour cream, vinegar, and stevia together in a measuring cup to make the dressing. Pour over salad and stir to coat. Refrigerate for an hour before serving.

rfosterA healthy take on Easter Sunday lunch
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Happy Hump Day- Using Grocery Flyers to Plan Meals

If you have ever attended one of the cooking classes at Doctor for Life you have heard Chef Rodney mention many times, one of his most frequently-used methods for saving money on food is to simply create a meal plan each week based on the sales found in grocery flyers. He suggest to then take that meal plan and prepare a grocery list based on it, which naturally includes many of the sale items found in the flyers.  In our area, these sales flyers are published on Wednesdays for the next week.  It’s a great start to Hump Day for the week.

For most of you, this approach to meal planning may be vastly different than the way you do it.  If you are like most people you tend to learn such things through repetition and example, seeing what others have done and simply trying it their self until it becomes natural and normal.  Let’s see how it’s done.

Getting the Flyers
Many grocery store chains carry digital copies of their flyers on their websites. If your preferred grocery store does not, you can often find a copy of that week’s grocery store flyer inside a copy of the Wednesday and Sunday newspaper in your area.

Identifying Interesting Items
As you browse through the flyers for each store, try to look for items that are either on sale low enough that they stand out to you or ones that stand out for flavor reasons, inspiring you to get into the kitchen and cook. Chef Rodney suggest to particularly focus on produce and meat deals.

Finding and Choosing Recipes
We know that you need to plan for five dinners in the coming week, as well as making sure that you have things on hand for breakfasts (like plenty of oatmeal and eggs, for example) and a few items for backup lunches in case you don’t have enough leftovers to cover your lunches.

You can use a recipe search engine like allrecipes.com or cookinglight.com, putting in the interesting ingredients you found above to search for simple recipes you can make that the family would like (with an eye toward your own dietary needs, too). You can also go through your cookbooks and recipe box to see if you have anything interesting that matches well.

Building a Meal Plan and a Master Ingredient List
You should have come up with an actual meal plan at this point, slotting in the various meals for various nights. The biggest reason for doing this is so that you can be sure to use the fresher ingredients as quickly as possible, to plan ahead in terms of tasks that need to be done (like soaking beans overnight or overnight oat jars), and to make sure you can roll over elements easily from one meal to the next, like having both meals with onions close enough together that any extra chopped onion doesn’t go bad in the fridge.

You also prepare a “master ingredient list.” This is basically a list of all of the ingredients in this week’s recipes sorted by the place where you would find it in your kitchen – refrigerator, freezer, top pantry shelf, etc.

Turning the Ingredient List into a Grocery List
When you have a “master ingredient list,” you then need to take it around the house to each of the places you have grouped things by on the list, then you will cross off the things you already have. This also makes you check up on the quantity of stuff you use frequently, like milk, and encourages you to add such things to the list.

Once you are done hitting the spots in our kitchen, the grocery list is ready to go. Conveniently, it’s already pretty well organized, as you marked the sale items on the list so you know what store to buy it in, and all of the refrigerator and freezer stuff is already grouped together for you.

At this point simply hit the grocery store, back home unpack everything, and then just follow that meal plan throughout the busy week to make sure you stay on target for your Healthy Lifestyle way of eating.

rfosterHappy Hump Day- Using Grocery Flyers to Plan Meals
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Grilled Southwestern Burgers with Onions

Summer barbecues are a perfect time to try this healthier version of a traditional burger with “onion rings” – so good you won’t miss the hamburgers of old, and a nice choice if you are following CMWL modified plan. This grill-time favorite — Grilled Southwestern Burgers — look, smell, and taste great without causing too much fuss. Making these delicious burgers does not require a lot of kitchen accessories or ingredients, and doesn’t take a lot of time or effort to grill up. Adding this to your cookout repertoire is great, but including this to your meal plan is going to be awesome!

How to Make the Grilled SW Burger

Servings: 4
Estimated Total Preparation Time: 25 minutes

Calories per Serving: 541
Total Protein per Serving: 41 grams
Total Carbs per Serving: 55 grams
Total Fat per Serving: 17 grams
Saturated Fat per Serving: 5 grams
Total Fiber per Serving: 4 grams

Ingredients

1 lbs 95% lean ground beef, preferably grass-fed
1 jalapeno pepper, seeded and chopped
1 tsp seasoning salt
1 tsp of your favorite hot sauce
1 cup of sliced onions
1 tsp black pepper
1 cup of your favorite BBQ sauce
4 whole-grain hamburger rolls (approx 1.5 oz each)
1 cup store-bought coleslaw

Preparation

Grilling your delicious Southwestern Burgers is as easy as 1,2,3:

  1. Preheat grill. Combine beef, jalapeno, salt, and hot sauce. Once mixed, form four patties and place on grill. Cook to your desired temperature (Rare, Medium Rare, Medium, Well-Done), flipping only once to maintain the richest and healthiest flavor.
  2. While burgers are grilling, preheat a saucepan on medium and coat the pan with cooking spray. Once prepped, add onions and black pepper. Cook the onions until they begin to brown, and then add some your favorite barbecue sauce in with the onions. Reduce heat to low and let simmer until the burger patties are ready.
  3. Split the hamburger rolls and arrange them on a plate. Once the burger patties are done, place a beef patty on the bottom of each bun. Top the patty with your barbecue/onion mix then add a cup of coleslaw. Finish up by placing the top bun on each burger and enjoy your fresh, homemade Grilled Southwestern Burger with Onions.

Bon-a-petite!

— Doctor For Life

emagoGrilled Southwestern Burgers with Onions
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