Great Healthy Living Quote #140-- hold yourself to a higher standard

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10 Tips to Enjoying More Vegetables in your DIet

10 Tips to Enjoying More Vegetables in your DIet

Vegetables are so good for us. They give us the nutrients and nutrition we need, they boost our immune system, they are packed full of fiber to keep our engine humming smoothly, they also help us fight inflammation which protects us from heart disease, stroke, diabetes and cancer. Somehow, despite all this good and vital news about vegetables, we have a hard time getting enough of them in our diets.

There are ways to incorporate fresh vegetables in your diet that make a big difference in the attractiveness of your food, the flavor of any dish as well as how filling the dish can be. Vegetables can be your secret ally in adding health and heartiness to any meal. How you prepare them can make them more appealing.

Here are 10 Tips for enjoying easily prepared vegetables in your diet:

1. Thinly slice them.
2. Drizzle some balsamic vinegar on your vegetables for added flavor.
3. Enjoy them with homemade vinaigrette.
4. Finely dice your vegetables, this can make them more palatable than big chopped pieces.
5. Use herbs to add dimension.
6. Make a colorfully designed plate with them, our eyes love a colorful plate.
7. Choose multiple vegetables to eat, not just one—we can get bored with the same vegetables eaten over and over again.
8. Enjoy them with a delicious dip or dressing to add different favorite flavors.
9. Mix them in with your popcorn; it makes it colorful and crunchy.
10. Use them as a topping for other cooked vegetables or the meat entrée to make even more attractive dishes.

One final way my family has worked to put more vegetables on our plates at mealtime is to substitute a vegetable for a starch or carbohydrate. Instead of mashed potatoes have mashed cauliflower. Other of our favorites is roasted butternut squash in lieu of roasted potatoes or spaghetti squash as an alternative to pasta.

Enjoy the challenge of adding appealing vegetables to your diet. In the process come up with your own inventive ways to serve them up for pleasure.



Live Vibrant!



Reposted from Sheila's blog on the Epoch Times.

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Great Healthy Living Quote #139-- Our deeds determine us

What is your good deed for the day?

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Eating Your Vegetables can Literally Save Your Life

Cruciferous vegetables, like brussels sprouts, in your diet at least once a week will lower your risk of most cancers

We know that vegetables can be really good for us. Now there is research that quantifies the veggie benefit to fight cancer. It is impressive news and so important to share. Please feel free to share too.

Researchers in Italy and Switzerland compiled data from several previous studies on various cancers, including those of the mouth, esophagus, stomach, colon and rectum, liver, pancreas, breast, ovary, prostate, and kidney. They found that individuals who included cruciferous vegetables in their diets at least once weekly had a lower risk of most cancers than people who never or rarely ate these veggies. The effects were greatest for kidney cancer (32 percent lower risk), esophageal cancer (28 percent), and colorectal, breast, and oral cancers (17 percent).

Eat Broccoli, Prevent Cancer?

The research supports earlier findings about the importance of diet in cancer prevention. In one study from the Roswell Park Cancer Institute in Buffalo, N.Y., scientists found that eating broccoli or cabbage just three times a month could reduce an individual's risk of bladder cancer by as much as 40 percent. And in a study presented at the 2012 meeting of the American Association for Cancer Research, women who increased their cruciferous vegetable intake within the first three years after a breast cancer diagnosis lowered their risk for mortality by up to 62 percent and their risk for recurrence by up to 35 percent.

Cruciferous vegetables — so named for the shape of their flowers, whose petals resemble a cross — include broccoli, cabbage, cauliflower, bok choy, kale, and brussels sprouts, among others. These foods are rich in vitamins, minerals, and fiber, which is thought to help protect against colon cancer. They also contain compounds called indoles and isothiocyanates that may help reduce inflammation and ward off DNA damage, both risk factors for disease.

One more reason to add more vegetables to your diet. Below are tasty recipes for cruciferous varieties.

Quick and Easy Salisbury Steak with Broccoli and Cauliflower Mashed Potatoes
Kitchen Sink Salads with State of Slim Leftovers
Tandoori Salmon with Cauliflower Mashed Potatoes and Roasted Brussel Sprouts
Delish-- Tangy Marinated Coleslaw
My Daughter's Crockpot Recipe-Pork with Apricots, Dried Plums, and Sauerkraut
Mediterranean Diet-- Greek-Style Kale Salad
Mediterranean Diet-- Kale Chips 
Citrus Curried Couscous with Brussels Sprouts.


Enjoy! And Live Vibrant!


Source for the research: The Week

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Great Healthy Living Quote #138-- Passion is the secret to becoming a person

What is your passion?

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Good Luck Cookies*—full of health and herbal magic

Good Luck Cookie on Vivente pattern (photo by LivligaHome).

As people we love the idea of “good luck”. Different cultures celebrate luck at certain times of year. For North Americans we “ring in the New Year” imagining a fresh start made all the more possible by eating certain “lucky foods” like black-eyed peas on the first day of the New Year. For the Chinese their Chinese New Year is a very auspicious time celebrated with many foods that are believed to bring prosperity and longevity. Then on St. Patrick’s Day the Irish and all their cousins believe it is a day filled with good luck potential. Wearing the green and eating corned beef and cabbage add to the possibility of having good health and becoming wealthy in life. 

To add to the fun and provide a healthy cookie option for auspicious celebrations I offer a new “Good Luck” cookie. The ingredients of the cookie include spices that are not only good for your health but are also believed to enhance your luck. Below are  the “magical herbs” I have included:

Basil- represents harmony, happiness, purity, serenity, luck, and good health.

Cardamom- is believed to bring about good luck in love and relationships.

Turmeric- the golden spice of the East brings beauty, good health and good luck .

Orange zest- is used for enhancing love, luck, money, a happy home and prosperity in business.

Here is the recipe to be used whenever you have a hankering for a bit of good health and good fortune:

Good Luck Cookie dough (photo by LivligaHome).

Good Luck Cookie *

Ingredients~

½ cup gluten free flour (Bob’s Red Mill)

1 ½ cups oat flour

½ teaspoon baking soda

1 ½ teaspoon baking powder

½ teaspoon turmeric

¼ teaspoon cardamom

½ teaspoon dried basil

¼ teaspoon kosher salt

½ cup Truvia baking blend sweetener

½ cup brown sugar

1 teaspoon orange zest

1 teaspoon orange juice

2 tablespoons butter, melted

1 large egg, lightly beaten

1 egg white, lightly beaten

Cooking spray, Canola

Directions~
1. Mix all dry ingredients together in a large bowl (Flour through Kosher salt). Make a well.
2. In a separate bowl blend all other ingredients from the sugars through eggs.
3. Combine the sugar mixture into the flour mixture.
4. Spray cookie sheets with cooking spray. Use a 1 tablespoon cookie scoop and place scoops of cookie dough onto the cookie sheets.
5. Bake at 350 degrees for 10 minutes or until the edges of the cookie brown. Let cool before storing.

Makes 24 cookies. Serving size: 2 cookies. Calories per cookie: 76. Calories per serving: 152.

*gluten free recipe

Enjoy! And Live Vibrant! 


Re-posted from Sheila's Blog on The EpochTimes.com. 

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Great Healthy Living Quote #137-- Be a First Rate Version of Yourself

Easier said than done. Be true to yourself. Be yourself.


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An Evening of Mindful Eating

Sheila and Walt Dietrich with Dr. Brian Wansink (center)

We all have people we admire for the work they do and the contributions they have made to make the world a better place. They are the people we have on our bucket wish list when the occasion arises and someone asks you—“Who would you like most to meet?” Well one of my wishes came true recently. I got to spend an evening  with a man who is making a big difference in the world of behavioral economics and weight management through the research he is doing—Dr. Brian Wansink.

Walt and Sheila Dietrich with Chef Tim (center) at the International Culinary Center

 Livliga actually created the opportunity. As a way to introduce editors and journalists to the effectiveness of Livliga and to experience it first hand, we hosted a dinner party at the International Culinary Center in New York City. We worked with Chef Tim to design a menu that was delicious, visually appealing and healthy that would showcase our suite of tableware well. We used every piece from our serving bowls and LivSpoons to our wine and beverage glasses to our bowls, side plates, dinner plates and mugs. 

Guests attending an Evening of Mindful Eating experiencing the benefits of Livliga first-hand

 Not only did we want everyone to experience our elegant portion control tableware, but we also wanted them to understand the science behind our line of dishware. We wanted our guests to see that shape, size, color, design and visual illusion can have a positive effect on how you perceive right-sized amounts of food as “enough” and also how it has an important effect on your sense of satisfaction at the end of your meal. 

The perfectly portioned entree for An Evening of Mindful Eating looking plentiful and appealing

 As we developed this special Evening of Mindful Eating we knew there was one person who could speak first hand to the importance of environment on what you eat, how much you eat, when you choose to eat and when you finally choose to stop eating—Dr. Brian Wansink, the head of the Food Lab at Cornell University. It was a big, hairy audacious goal to imagine asking Dr. Wansink to come and participate in our healthy dinner party.  As good fortune would have it, he has just come out with a new book Slim by Design that is all about the importance of creating interior spaces and food environments that support you in eating right-sized portions every day at every meal.  His book is a perfect explanation for why Livliga works and helps people control their food environment. Livliga is a tool to create healthy eating spaces.

Dr. Brian Wansink speaking about his new book "Slim by Design" and the benefits of using Livliga

 We reached out to Dr. Wansink to ask him to be part of this seminal evening for Livliga. He said “Yes!” It was a magical evening. He could not have been more gracious or complimentary about Livliga, speaking about it directly to our other guests. And I got to spend an evening with one of the people I most admire. It just goes to show that it is worth it to be hairy and audacious with your dreams because you might just have the opportunity to make them come true. 

The meal was completed with a poached pear in a balsamic vinegar and port wine reduction drizzled with dark chocolate sauce

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The Science & Psychology Behind the Plate

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Great Healthy Living Quote #136--Ready to be What You Are?

Are you read to be what you are?


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