Monday Motivational Meal - Apple Peel Pancakes

 

As the seasons change it is fun to try new recipes and get re-inspired with healthy fresh ingredients. Apple Peel Pancakes are a great way to make use of leftover peels. They are whimsical to look at, easy to make, and tasty to eat. Enjoy serving them up on our Celebrate Healthy Lifestyle dishes! Happy Fall! 

Get the recipe here.

Looking for more fall recipes? Check out more ideas on our blog!

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Monday Motivational Meal - Pumpkin Spice Protein Smoothie

 

Pumpkin makes us think of the fall, pumpkin patches, the turning of the leaves and the festivities to come. Pumpkin is very versatile and easy to add to your diet in both sweet and savory dishes. Incorporating pumpkin into your diet is a wonderful way to reap health benefits. Try our easy recipe for a pumpkin spice protein smoothie and remember to serve it up in our stylish Aveq beverage glass for your perfect 8 ounce pour!
 

Get the recipe here.

 

Like smoothies? Check out our other smoothie recipes on our blog.

 

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Pumpkin Spice Protein Smoothie

 

Smoothies are a mainstay for our family. During the summer months our breakfast is a fruit smoothie. We may make fewer smoothies during the colder months but it is still fun to explore a variety of options and ingredients for smoothies. Pumpkin makes us think of the fall, pumpkin patches, the turning of the leaves and the festivities to come.

Pumpkin is also a great healthy resource to include in the recipes we make including pancakes, muffins, chilis or smoothies. Rich in vitamins, minerals and antioxidants, pumpkin is incredibly healthy. What’s more, its low calorie content makes it a weight-loss-friendly food. Its nutrients and antioxidants can boost your immune system, protect your eyesight, lower your risk of certain cancers and promote heart and skin health. Pumpkin is very versatile and easy to add to your diet in both sweet and savory dishes. Incorporating pumpkin into your diet is a wonderful way to reap health benefits. Below is an easy recipe for a pumpkin spice protein smoothie.

Pumpkin Spice Protein Smoothie

Ingredients

• 5 1/3 ounces nonfat plain Greek yogurt 
• 1/2 cup canned pumpkin
• 1/2 large frozen banana
• 1 teaspoon pumpkin spice 
  
• 1 tablespoon maple syrup
• 1 scoop vanilla protein powder
• 1/2 cup ice cubes
  

Directions

1. Place all the ingredients in the blender. 
2. Blend until smooth.

Serve immediately. 

 

Nutritional Information 

Serves: 1. Serving size: 1 glass. Calories: 331; Fat: 2g; Sodium: 99g; Carbohydrate: 47g; Dietary Fiber: 7g; Protein: 33g.

Download Our Free SOUPS eCookbook
and Enjoy Healthy Recipes All Year Long!

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Apple Peel Pancakes

 

As the seasons change it is fun to try new recipes and get re-inspired with healthy fresh ingredients. This time of year we can start looking forward to going to the pumpkin patch or apple orchard to pick our own for an adventure or go to the grocery store to fill our carts with locally grown late summer/early fall produce.

Something my family loves is slow cooker apple butter from the fresh harvest of apples I bring home. Last year when making the apple butter I had a lot of apple peels and got inspired to make use of them. In doing some research on spiralized recipes I realized I could come up with my own “Apple Peel Pancakes!”

Apple Peel Pancakes are a great way to make use of leftover peels. They are whimsical to look at, easy to make, and tasty to eat.   And, because of the peel used, they are packed full of fiber, vitamins and minerals. Here is the recipe I came up with riffing off of a recipe from Spiralize this! cookbook by Martha Rose Shulman:

Apple Peel Pancakes

• 2 cups apple peel, cut into 4 inch strips with scissors
• 1 tablespoon butter
• 2 teaspoon brown sugar
• 1 cup white whole wheat flour
• ½ cup unbleached all-purpose flour
• 2 teaspoons baking powder
• 1 teaspoon baking soda
• 1 tablespoon sugar
• ¼ teaspoon kosher salt
• 2 large eggs
• 1 ½ cups buttermilk
• 1 teaspoon vanilla extract
• 3 tablespoons canola oil
• Cooking Spray

Directions

1. Preheat griddle to medium high heat.
2. Heat butter in a cast iron skillet. When melted add the peels and brown sugar to the butter. Sauté for 3 minutes, just until they begin to color. Remove from heat.
3. Sift together the flours, baking powder, baking soda, sugar and salt.
4. In another bowl whisk together the eggs, then add the buttermilk, whisk together, then add the oil and vanilla, whisk together again.
5. Add the dry ingredients to wet ingredients, whisking together. Do not over mix. A few lumps are fine.
6. Spray griddle with cooking spray. Drop batter in ¼ cup LivSpoon amounts onto the griddle. Distribute a 12th of the apple peel across the top of each pancake.
7. Cook until bubbles begin to break through, 2 to 3 minutes. Turn and cook about 1 minute on the other side, or until nicely browned. Remove and place on a platter in a warm oven while the next batch of pancakes is cooked. Continue until all the batter is used.

Serve while hot. Makes 12 4-inch pancakes.

Nutritional Information

Serves 4. Serving size: 3 pancakes. Calories: 370; Fat: 17.3g; Carbohydrates: 43.3g; Dietary Fiber: 3.5g; Protein: 11.8g.

Tips

Use slow cooker apple butter as an alternative to maple syrup.
Freeze leftovers to enjoy these pancakes on another occasion for a quick fix breakfast.

Download Our Free eCookbook:
Delicious Healthy Baking Recipes

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Monday Motivational Meal — Slow Cooker Vegetable Beef Soup

 

One of the ongoing debates about eating healthy is the challenge to do it on a budget. There is often the underlying assumption that it is not possible to eat healthy on limited resources. With a little planning it is. Soups are the easiest. Come Fall I particularly love a homemade Vegetable Beef Soup. It is hearty, healthy and good for our immune system to keep the flu and other viruses at bay. For perfect portioning serve it up in your favorite Livliga bowl with our award-winning LivSpoons!

Try this recipe here! 

Download Our Free SOUPS eCookbook
and Enjoy Healthy Recipes All Year Long!

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Ways to Enjoy a Healthy Fall

The trees are changing and the temperature is falling. It smells like autumn outside. With the change in seasons comes the opportunity to also change things up in our lives. Each season has it’s own special foods, activities, and traditions. The challenge is to take advantage of the seasons in a healthy way and have fun creating or tweaking traditions so they support our commitment to a healthy lifestyle.

What are the best seasonal foods for fall? That’s easy…

• Apples
• Roots vegetables
• Squashes like pumpkin
• Soups
• Chilis

For some recipe inspiration go to the Livliga Live Vibrant blog

What is fun is to seek out fun fall activities that make this time of year memorable. Here is a seasonal list of activities to get you excited and doesn’t require spending a lot of money and can be done safely…

• Go pick your own apples
• Enjoy a walk in the park
• Rake leaves
• Find a pumpkin patch and pick out your own jack o’lantern
• Take a hayride

Each season it is always important to give yourself an emotion well-being check in. There are ways to give yourself some downtime, some time to re-energize and time to just pamper yourself. Ideas on seasonal pampering-

• Movies perfect for fall viewing-
• October Sky
• You’ve Got Mail
• Rudy
• Fly Away Home
• Practical Magic
• Fix a cup of Chai tea and read a good book (treat yourself to a new book)
• Get Your nails done with a fall color (is more appropriate...do it yourself)
  
• Invite friends in your bubble over to carve pumpkins and enjoy some good company, preferrably outside
  

It can make a big difference on how we manage seasonal stresses if we spend some time thinking about how to manage them. Do some seasonal planning to manage inevitable holiday stresses and holiday overeating. Preempt your seasonal triggers with ideas like these…

• Sign up for a yoga or Tai Chi class to de-stress, this can easily be done online or in a park
  
• Do research on healthier versions of your favorite seasonal recipes and then share to support your healthy lifestyle like-
• Carrot Hummus with Cloud Bread
• Apple Broccoli Salad
• Boost your immunity 

Use the seasons as a way to focus on you and your health in the best possible way. There is only one you and you are worth every minute of focus, planning, and seasonally-designed enjoyment!

Download Our Free eBook:
Emotional Barriers to Sustained Weight Loss Success

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Learning to Cook the Foods you Love—Guest Blog and Recipe from Denise Roden

Portobella Pizza Crust with Low-Carb and Bariatric-friendly Ingredients...Served Up on Livliga's Celebrate Plate!

Soon after my bariatric bypass surgery, I realized I must find a way to enjoy the foods I love!  My favorite foods are Italian: lasagna, pizza, spaghetti and meatballs; and any food that contains pasta, sauce, meat and cheese. Unfortunately, these dishes are also my “trigger foods.” “Trigger ” are foods, or occasions, that cause you to completely fall off the wagon. Understanding this dilemma, I started my quest to satisfy my cravings with healthy ingredients.

The biggest challenge was eliminating refined wheat, often found in pizza dough or pasta. I experimented with many keto and paleo recipes, without success. I knew I had to feel satisfied or I would scramble back to the kitchen for unhealthy choices.

One day, while shopping, I noticed huge portabella mushroom caps. They usually come 3 or 4 to a pack and they are a vegetable—right? Also, mushrooms are a perfect complement to my other ingredients. I thought of turning them upside down, removing the stems and scraping the gills.  That makes a nice space for all of my ingredients. I use my own tomato sauce, made from local tomatoes in the summer, with no added sugar. However, Rao’s Pizza Sauce contains only 2 grams of sugar per ¼ cup and is available at most supermarkets. Next, assemble your toppings. Use any protein! Most meats and cheeses are low in carbohydrates. I like to use mild Italian sausage and shredded mozzarella. Feel free to add any veggie you like. Vegetables contain carbs, but they’re the “good carbs.” Pop these pizzas in the oven and get ready to savor.

Ingredients 

• 3 Portobello mushrooms caps 
• 8 oz of mild Italian sausage 
• ½ cup Rao’s Pizza Sauce 
• ½ cup shredded mozzarella cheese

Directions 

1. Wash the mushroom caps and remove the stem and gills.
2. Turn your oven on broil and broil gill side up for 5 minutes then flip and broil the other side for 5 minutes.
3. Remove the mushroom caps and start assembling your pizza. I divided the ingredients listed above among the 3 caps starting with the sauce, meat then cheese
4. Put the mushroom caps back in the oven and heat until the cheese is melted. Usually 2 to 3 minutes.

Nutritional Information
Serves: 3. Calories: 270; Total Fat 19g; Saturated Fat 3.6g; Total Carbohydrate 5g; Dietary Fiber 1g; Protein 16g.

To view a short video on Portobello Mushrooms Pizza’s please visit my Facebook page Bariatric Center for Success.

Guest Blogger Bio

Denise Roden is a successful Roux-en Y Gastric Bypass patient since 2004.  Denise is committed to providing quality education & coaching services to the bariatric community. She is credentialed as a Bariatric Support Group Leader, a Success Habits Trainer, a Back On Track Trainer, and a Bariatric Health Coach.

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Immunity Boosting Foods...Served Up for Your Health!

With the change in seasons it seems our immune system is more vulnerable to allergies, colds and flu, especially in the fall. There are actually a number of studies that show how there are more virus present during the change of seasons and that drops in temperature do make us immune compromised. 

For instance, Yale University found a seven-degree drop in ambient temperature negatively influences your body’s ability to stop cold viruses from proliferating. Akiko Iwasaki, a professor of immunobiology at Yale School of Medicine explains, “Every time we’re exposed to infections, we try to counter this by secreting interferons, which are important for blocking viruses. We found that if you reduce temperatures from 37 to 33 degrees Celsius—98.6 degrees to 91.4 degrees in Fahrenheit—that change can dampen immune response and allow viruses to replicate more.” 

Understanding that our vulnerability is real may encourage us to go get a flu shot but what are the other ways we can boost our immune system to fight off the cold and flu? This is especially important if we are combatting diseases like cancer, heart failure, and diabetes. What we eat and drink as well as the exercise we plan in our day and the sleep we get at night can all play a part in keeping our immune system strong.

There are certain foods and spices that are known to boost our immune systems. For instance, in the fall we can enjoy cooking seasonal vegetables that bolster our ability to fight off the cold and flu and help us live as our healthiest selves.

The family of vegetables known as “cruciferous” vegetables, named because of the shape of their flowers, have compounds called indoles and isothiocyanates that help reduce inflammation and prevent DNA damage, both critical for keeping us healthy. This group of vegetables includes: broccoli, cauliflower, cabbage, kale, bok choy, arugula, Brussels sprouts, collards, watercress and radishes. Incorporating these into your fall menus is an easy way to combat seasonal illnesses. Here are some recipes from the Live Vibrant blog that should help inspire you:

Broccoli Salad recipe

Kale Wilted Salad recipe 

Cauliflower Crust Pizza recipe

Brussels Sprouts Roasted

Eggs are also known to help us fight off infections and specifically fight cancer. Eggs have choline, which reduces breast cancer risk. The good news is that eggs are back on the “okay to eat” list. It is so easy to add eggs into our diet from eating hardboiled eggs as a snack, frying an egg to top a salad or include in Sandwich. Our favorite use of eggs is in egg salads and frittatas. Below are a few recipes we wanted to share:

Classic Egg Salad

Tunafish Salad with Hard Boiled Egg

Egg Cups

Turkey and Sweet Potato Hash with Fried Egg

Mediterranean-Style Frittata

Spinach Mushroom and Feta Frittata

Another great way to boost our immune system is to drink tea. Chai Teas are known to be infused with a variety of herbs and spices that not only warm our hearts but also fortify our bodies. Consider making your own home made chai tea and then take the time to savor the moment. You deserve it! Here is my version of Chai Tea (served up in a Vivente mug, of course!) that is easy to make and tasty to drink:

Chai Tea recipe

Enjoy! And Live vibrant!

Download Our Free eBook:
Emotional Barriers to Sustained Weight Loss Success

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Monday Motivational Meal

Get into the fall and Halloween spirit with these Healthy Pumpkin Muffin Recipes! They are great with soups, chilis or stews. They can be delicious as a snack too! Serve them up for a healthy supper or snack on your favorite Livliga design!

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Roasted Root Salads

When you think of root vegetables they make us think of Autumn, don't they? We think of them in our favorite pot roast, stew or soup. The idea of making them into a salad, however, is a new and different idea. That's because we think of roots as hardy, somewhat gnarly and sometimes even bitter. With this idea of exploring the more delicate side of roots I set about testing and creating a new way of enjoying roots--in salads.

There are in reality many different roots we can use from carrots, onions and parsnips to rutabaga, turnip and celeriac to sweet potatoes, russet potatoes, beets and, of course, ginger and garlic. It is fun to imagine all the ways we can prepare and combine these various roots. In the fall we are ready for a change in foods and it seems our palette is searching for a seasonal change to hardier richer flavors. Root vegetables are the perfect way to meet our need for healthy hardier meals without having to be heavy or hefty.

Let's talk about how you prepare Root Vegetables- to peel or not to peel. It depends on the skin. Most of the time if your vegetables are fresh there is not need to peel them, just wash them. There are a few exceptions like the gnarly celeriac root with its thick skin. I always peel it. Ginger is another root where peeling is recommended. And on occasion, with older vegetables there may be parts of a root vegetable that will need peeling or cutting out. The great thing is you can make it easier on yourself by not peeling the skins and cut down on your prep time when making a meal.

The other "trick" for prepping root vegetables for salads is to chop them finely. They are much sweeter in small nuggets. The key is to have a sharp knife to make the chopping easier.

Besides the fact that there is variety and abundance of root vegetables in the fall, are there other reasons we should want to eat them? You bet. They are incredibly good for us. Here are some reasons they are so healthy for us to eat:

• They grow in the ground and absorb the nutrients and minerals in the earth.
• As the base of a plant they hold all the nourishment to feed and grow it.
• They are packed with a high concentration of antioxidants, Vitamins C, B, A, and iron, helping to cleanse your system.
• They are also filled with slow-burning carbohydrates and fiber, which make you feel full, and help regulate your blood sugar and digestive system.
• Roots are excellent for people who are trying to lose weight, or simply stay healthy because they are filling and slow burning so you stay full longer.
• Adding up all of the nutrient qualities, root vegetables are disease-fighting, immunity and energy-boosting, and are also extremely versatile in cooking. 

Another important part of making sure you enjoy the deliciousness of root vegetables it to make sure you choose the freshest available. To choose the best root vegetables make sure they feel firm and do not have big brown blemishes. If you do end up with one that has a blemish you can always cut it out if the rest of the vegetable is still firm.

How you store your root vegetables is also important for maximizing the best result. Storing them in your refrigerator is not ideal. If you plan to use your roots in a day or two they will be fine but they do soften quickly. The best place to store them is in a cool dry place. I use a basket on the floor in my pantry. They can stay there for a number of days.

During my experimenting I came up with three different root salads. You can find these recipes and their vinaigrettes on the Livliga website in our recipe section. I have also included my simple Root Salad with Fried Egg with this blog to get you inspired to explore all three recipes.

Healthy Lifestyle Tip: Looking for a way to make cooking, measuring and serving easier? Try out the award-winning LivSpoons!


Enjoy! And Live Vibrant!

 

Download Our Free eCookbook:
Living Life to the Fullest with Diabetes

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Guest Blog: Autumn Sauteed Apples

Fall means Apples. While I have always had a hard time with raw apples (they give me a belly-ache), I love cooked ones. Here's my easy-peasy recipe for Sauteed Apples. The recipe also works with pears and bananas.

I use one half apple per person and a few tablespoons of butter - enough to keep the apples from sticking.

For a dessert, I garnish with a dollop of whipped cream flavored with rum (either real rum or rum extract). Naturally, I serve on a Livliga® side plate! However, this can also be used as a side dish for roast pork, turkey or ham. You can sprinkle in some raw cranberries for lovely color and a zing.

1. Peel and cut the apples.
2. Heat your skillet on high.
3. Add the butter and then the apples.
4. Stir/flip the apples around, and let them get a little bit brown/crisp.
5. Stir/flip again and turn the heat down to medium low.
6. Sprinkle with cinnamon (or not) and other spices, one at any time.
7. Keep stirring/flipping every 5 minutes or so until the apples are semi-soft.
8. Plate and garnish with whipped cream.​​​​​​​

I enjoy serving my guests using the Livliga line of products with the built-in portion control. I love that they are designed to support my program of right-sized eating and drinking. Take a peek at what they offer at: livligahome.com.

Our Guest Blogger this month is Liz Bull. She is an avid Livliga Affiliate. Here is information about her background and professional credentials as well as information about how to connect with her.

Liz Bull helps women (and brave men!) who are fed up with weight loss programs that don’t work to finally get a body and a life they love. A Medical Intuitive, Master Theta Healer, and Certified Virtual Gastric Band Practitioner, Liz  has long been fascinated by the important role mind, body, and beliefs play in our lives. Her other studies and certifications include EFT, Psych-K, Matrix Energetics, Access Consciousness, QiGong, NLP and Transcendental Meditation.

www.lizbull.com

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Adventures of a Healthy Lifestyle Start Up--Becoming an Inventor Out of a Personal Need

A Drawing of the LivSpoon Invention

Somehow we think the only place we can really measure up food is in our kitchen in our own home because we are relegated to using ugly measuring cups. Even then it seems so awkward if we are only measuring our own food. The challenge is to be consistent, inclusive and be able to measure all servings whether we are serving up meals in our kitchen, at the dinner table, at a backyard barbecue, as an alfresco dinner or on a picnic. This has certainly been one of my frustrations and, honestly, pet peeves.

I have always believed that there had to be a solution for measuring up right sized portions wherever we eat...and in a way that was discrete, attractive and easy. I am a firm believer that healthy eating and a healthy lifestyle is relevant for everyone, not just the person challenged with weight management or healthy issues. In fact, the greatest gift we can give ourselves and the ones we love is the gift of health. It starts with the food we prepare and serve. But how to make it part of your everyday way of life?

It wasn't easy finding a solution. In fact, I had to become an inventor to solve the problem. There was nothing out there remotely close to what I wanted. I wanted a serving spoon with measurement; something you could use at the table as well as in the kitchen... or on a picnic. I wanted to use it for cooking as well as serving. It had to be attractive and it had to be comfortable in the hand, more like a serving spoon than a measuring cup.

There were other features I wanted as well. It had to be durable and portable so I could use them where ever I was serving up food. I also wanted to be able to hook it on the side of a bowl or pot for convenience. I hate when spoons fall into the middle of a bowl so you have to fish then out and then clean them up so the next person can use it. It is no better having to put a dirty spoon on a counter top or table surface, making the area all goopy and adding to your clean up. I even imagined being able to hang the spoon upside down over the bowl or pot so whatever sauce, soup, batter remained in the spoon could drip back in the bowl, leaving the spoon clean and ready to serve up a fresh serving for the next person.

Of course I would need a set of spoons so I could have different measurements for different serving sizes. I loved the idea that you could hang the appropriately sized spoon with the specific food you were serving-- a cup for the vegetable or half cup for your grain/starch, for instance. And they had to be dishwasher safe and stackable so they would be easy to store. I wanted them to be able to sit flat on a surface so if you were measuring out ingredients for a recipe it wouldn't spill as you were getting your recipe organized. It was important to me that the material used for the spoons, as well as the packaging, be eco-friendly. And it needed to be competitively priced so it could be accessible to as many people as possible.

What complicated it even more was that I had also invented dinnerware with measurement in the form of circles of varying sizes on plates. The spoons needed to map to those circles. We also wanted the food served to look plentiful. This meant the bowl of the spoon needed to be deep and rounded.

Inventors can seem a little crazy because we tend to imagine what other people think is impossible. Listing everything I wanted in a serving spoon with measurement....what was to become LivSpoons, seemed an impossible mission to most I talked to. Then I was introduced to a young man studying to become an architect, Dusty Buck, who believed in what I wanted to accomplish and, even better, was not daunted by the challenge. Meeting and partnering with the right people is key when you are creating new product. Guaranteed you can't do it alone and you certainly can't do it with people who don't believe in what you are trying to achieve. It takes an ever changing team of believers. It also takes time...and patience...and perseverance...and a never ending attitude that all problems can be solved, regardless of the stage of your invention.

After a number of years, including several iterations of prototypes, hiring an engineering firm for big bucks and multiple fits and starts to find a factory that could manufacture our spoons, we succeeded in producing the spoons I imagined. Believe it or not everything on my wish list was incorporated in to each spoon! Recently we also received a patent for the spoons. Dreams do come true.

Now I have the spoons I have always wanted. They live by my stove, ready to be used at every meal, when I measure for recipes, when I am canning or baking and when I want to grab and go for a fun picnic at a local park. They are a cornerstone for my healthy lifestyle. And more and more people are discovering LivSpoons too. It can't get better than this--transforming a personal need into a problem-solving business.

Interested in owning your own? Check out the Livliga Website for more information.

Download Our Free eBook:
The Science & Psychology Behind the Plate

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6 Reasons to Use a Slow Cooker in the Summer

Slow cooker recipes are most often served up in the Fall and Winter months. I would like to inspire all of us to think about the Slow Cooker as a great way to fix a meal any time of year, particularly in the hot summer months (photo by LivligaHome).

Slow cooker recipes are most often served up in the Fall and Winter months. We think of them as warm and cozy meals in the cold and inclement months. I would like to inspire all of us to think about the Slow Cooker as a great way to fix a meal any time of year, particularly in the hot summer months.

Here are 6 Reasons to Use a Slow Cooker in the Summer Months:

1. No matter the time of year, slow cooker recipes make meal preparation easy.  They are meals that are easy, one-recipe dinners that are great for low-maintenance grocery shopping. Plan ahead on Sundays for 2 or 3 slow cooker meals from salads, pastas and soups to tacos, stir-frys and sliders.  Make this summer one where you spend more time outside than in the kitchen.

2. Slow cookers can use a lot less energy than an oven or even a stovetop. This can really be helpful in peak energy use months in summer when the air conditioning is on and you are trying to stay cool.  And many of us want to be more mindful about our choices and energy use in general. Slow cooker meals can be a great tool in helping us be mindful.

3. You can assemble the slow cooker meal in the coolest hours of the day. Starting the day by putting together your slow cooker recipe can not only save you time but keep you cool. Who wants to fix a meal over a hot stove at the end of the day on a hot summer night? Not me. It is much more pleasant to get the meal prep done first thing when the air is still relatively cool in the summer.

4. It’s a great way to combat summer doldrums, especially when it comes to cooking. How many of us just can’t face cooking or organizing another meal in the summer because we are too hot, too tired and too brain dead from the heat? Every summer I end up facing the doldrums. One way I have found to help alleviate the lethargy is to plan ahead and use the slow cooker so I get the organizing and prepping out of the way first thing before the doldrums set in.

5. Slow cookers are a perfect way to serve up summer comfort food. Who says we don’t need comfort food in the summer? Actually, I know when I am hot and tired after a hard day’s work all I want is a meal that is easy, tasty and familiar. Something with carbs is especially satisfying like no-fuss “crockpot” vegetarian lasagna.

6. They are a wonderful solution for not having to cook each day. Slow cooker recipes are generally for 4, 6 or 8 servings. This means there are always leftovers. Leftovers are ideal for summertime eating because they mean less cooking. I would gladly eat a meal of delicious leftovers instead of having to cook another meal in the heat. Besides, it is another way to free up your time for gardening, cycling or lazing on the lounge chair.

Enjoy! And Live Vibrant!

Jumpstart Your Livliga^® Lifestyle
with our Get Started Guide!

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Healthy Habits—Cooking More At Home

Sheila and Walt making time to cook dinner at home (photo by LivligaHome).

We live such busy lives and have so many responsibilities and obligations. Our lives are spent juggling all the have tos. In order to make it all happen, often it is our health that gets sacrificed. We skip exercise to get to work early, we lose another hour of sleep to work on a kid’s school project or we give up on cooking dinner and buy take out instead because our volunteer meeting ran long and we got stuck in traffic. The list of compromises we make to keep the Lifeboat afloat is honestly endless.

The problem is, if we don’t put our health at the top of the priority list we end up being able to juggle less and less. We can easily become one of the statistics for diabetes, heart disease, cancer or stroke. It is the reality we hate to think about and avoid talking about. Bottom line, ignoring our health shortens our lives and lessens our quality of life. Ugh. Now comes the moment when we start to feel really overwhelmed. There is so much to change and so little time. Where do we even choose to begin?  What one change can be made that will make the biggest difference? The answer is: cook more at home.

Cooking at home can have the biggest impact on our health. We can control the variety of food we eat, the ingredients we put into our food and the amounts we serve. Each of these can positively influence our health.  Changing up the vegetables, grains and proteins we eat throughout the week ensures we are getting the range of vitamins, minerals and fiber we need to keep our bodies fueled and running smoothly. Making our meals from scratch and following healthy recipes helps us manage the amount of sugar, salt and fat we use. Research shows too much of these ingredients puts us at higher risk for disease. By cooking more at home not only are we able to provide healthier foods but we are also able to control the portions we serve. We can serve up right sized servings, following recommended serving sizes, something that is very hard to do when we eat out or buy prepackaged foods that come in supersized portions.

How can we make it possible to cook more meals at home? Here are some pointers:


Spend time each week organizing your menus and grocery list—

•  Looking for a menu planner? Check out these free resources—myrecipes.com or request the Livliga Weekly Planner available for free in our Get Started Guide
• For a weekly fee Cooking Light has launched CookingLightDiet.com that offers menus and organization

Invest in having the right utensils in your kitchen to make it easier to cook—

• Check out this basic list of kitchen necessities to see what you might want to add to your current utensils to make cooking and eating easier and more effective

Access recipes and menus on healthy websites—

• There are many available these days. My go tos are cookinglight.com, myrecipes.com, blog.LivligaHome.com

• You can find videos from how to boil an egg to how to have a healthy dinner party

Develop your own “quick and easy” meals for those days when things fall apart—

• Here is one of my go to dinners—veggie burger, roasted red peppers and Brussels sprouts
• For more ideas see my easy recipes on the Live Vibrant Blog

Above all you need to find ways to make it possible for you to create and cook healthy at home. Part of what makes it possible is finding a way to enjoy the process.  Personally, I found a sense of satisfaction in being organized. I found I spent less money, spent less mental energy worrying about what was going to be for dinner and also spent less time in the car between work, sports and meetings running to the grocery store or the fast food restaurant. I also found the joy in cooking because it made me feel better, made me feel accomplished as I built my skills and, made me love creating colorful, appealing plates of food for me and my family. Then, mainly on the weekends, I have found the fun in conquering a new or more complicated recipe or in spending time baking healthy breads and muffins. Now I create my own recipes just for the fun of it!

Finally, you need to believe it is possible and stick to cooking at home until it becomes easier and a regular routine. Look to those who have proven it's possible. We can support each other all along the way.

Enjoy! And Live Vibrant!

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Health Benefits of Salmon

Health Benefits of Salmon (photo by LivligaHome).

As we continue to focus on our healthy lifestyle goals, it is a good time to remind ourselves of the benefits of key foods in our diet. Designing menus with more fish is good for our health. Salmon is a particularly healthy fish. Eating it 2 to 3 times a week is the common recommendation. Good news is there are many different ways to prepare salmon for tasty meals. Check out my blog or myrecipes.com to be inspired and motivated. I have been recently introduced to Jen Reviews where you can also find out more information and recipes regarding Salmon.

Here is what I found as a summary of the health benefits of salmon. It is quite a list!


Seven health benefits of salmon

1. Eating salmon is beneficial in the treatment of osteoarthritis and other inflammatory joint conditions. Salmon contains small proteins called bioactive peptides. One in particular, called calcitonin, has been shown to increase, regulate and stabilize collagen synthesis in human osteoarthritic cartilage. This salmon-found protein also improves bone density and strength.

2. Eating salmon makes you smarter and happier. The brain is 60 percent fat and most of that is the omega-3 fatty acid DHA. Thirty percent of the grey matter in the brain is DHA showing how critical it is to brain function and a healthy nervous system. Eating salmon regularly has been shown to reduce the risk and incidence of depression, hostility in young adults and cognitive decline in the elderly.

3. Eating salmon increases your cardiovascular health. As noted, salmon contains high levels of the omega-3 fats, EPA and DHA. These fats are responsible for many cardiovascular benefits such as reducing inflammation, keeping the blood from clotting excessively and relaxing and dilating the arteries. When eaten two to three times per week, salmon can protect you from problems such as heart attack, stroke, arrhythmia, high blood pressure and high triglycerides.

4. Salmon protects your eyes. Eating salmon twice a week has been shown to significantly decrease the risk of macular degeneration — a chronic eye condition that leads to loss of vision. For the treatment and prevention of a condition called dry eye syndrome, eat two to four servings per week.

5. Salmon helps build children’s brains. Eating salmon while pregnant and nursing can boost learning capability and academic performance in children. Salmon contains high levels of DHA (decosahexaenoic acid) which is the main structural fatty acid in the central nervous system and retina. Feeding salmon to preschool children also aids in the prevention of ADHD and can even boost academic performance.

6. Salmon’s an excellent source of vitamin D. Sufficient vitamin D is crucial to maintaining optimal health. A deficiency of this essential vitamin has been linked to an increased risk of cancer, cardiovascular disease, multiple sclerosis, rheumatoid arthritis and type-1 diabetes. One can of salmon, for example, contains a day’s worth of vitamin D.

7. Salmon helps you sleep. Salmon is an excellent source of tryptophan, an all-natural sedative. Studies show that tryptophan increases sleepiness in subjects with mild insomnia and helps to shorten the time it takes to fall asleep.


Enjoy! And Live Vibrant!

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Apples and Autumn—My Favorite Apple Cake

This version of Apple Cake is healthier and easy to make (photo by LivligaHome).

Autumn is such a wonderful season. The air becomes crisp. The light from the sun is softer and the leaves on the trees turn amazing colors of orange, yellow and crimson. The best, though, are all the Fall Harvests like pumpkins and apples.

You can’t beat the variety of apples that you can choose from this time of year. Of course, they are delicious on their own. Picking one and eating it whole is the best of experiences. Each type of apple has its own personality of flavor from Delicious to Jazz to Gala to Ambrosia to Crisps. Just reading the names makes my mouth water with expectation.

It is also fun to cook with these apples. You can make it as simple as sautéing apple slices in a cast iron skillet or as complicated as baking an Autumn Apple Cake, which isn’t actually that complicated.

My in laws owned some farmland in Missouri that had an old apple orchard on it. It was the highlight of our autumn when the kids were little to go pick the apples and eat them fresh from the tree. The grandparents loved riding everyone around in a wagon pulled by the tractor. They also baked lots of great dishes with apples and the children helped. One of the favorites was an apple cake with chunks of the fruit in it. Today when I bake this cake I get a rush of happy memories and can still imagine the bumpy tractor ride.

Since we are happily living a healthier lifestyle these days, I have tweaked the recipe for healthier results. Get ready for the wonderful aroma of apples with cinnamon baking in your oven! Here is the recipe for the updated version:

Apple Cake

Ingredients

• 5 apples, peeled and cut into square chunks
• 2 teaspoons cinnamon
• 5 tablespoons sugar
• 2 cups flour, unbleached
• 1 cup white whole wheat flour
• 1 cup sugar
• 1/2 cup Trivia sugar baking blend
• 3 teaspoon baking powder
• 1 teaspoon salt
• 1/2 cup canola oil
• 1/2 cup apple sauce
• 4 eggs
• 1/4 cup orange juice
• 2 1/2 teaspoon vanilla extract
• Cooking Spray, canola flavored

Directions

1. Put apple chunks in a bowl and sprinkle with cinnamon and 5 tablespoons of sugar.
2. In a separate bowl, combine next 11 ingredients. Beat until smooth.
3. Pour half the batter into an angel food cake pan sprayed with the cooking spray. Arrange half the apples over it.
4. Pour in remaining batter and top with rest of prepared apples.
5. Bake at 350 degrees for 1 1/2 hours until golden brown and tooth pick comes put clean.
6. Let cool for 10 minutes. Remove from pan while slightly warm.

Serves: 12 – 16. Serving size: 1 slice. Calories: 356/268.

Here are a couple of other recipes from my blog that incorporate apples:

• Apple Butter in a Crockpot
• Applesauce Bran Muffins
• Maple Mustard Pork with Caramelized Apples

Enjoy! And Live Vibrant!

Re-posted from Sheila’s Blog on TheEpochTimes.com.

 

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Dreaming of Spring– Home Grown Goodness in My Living Room

This time of year, especially this year with all the snowstorms across the country, we start dreaming of spring and growing plants and flowers in our gardens. Those gardens can be in the backyard, on a balcony or even in your living room. There are so many great reasons to grow food you can harvest. First off, it is fun and something visually beautiful to look at. Perhaps more importantly, if you grow something you can eat, it can taste better and be healthier for you. There are honestly many good reasons to want to grow something to eat.

The challenge with gardening is it does take some planning, some tending and when the food is ripe there is a window of when you need to harvest the food. The key is to not bite off more than you can chew. If you haven’t ever grown anything to harvest, start small. Containers can be a good way to grow a couple of vegetables. The most common “get started” plant to grow is tomato. There are all kinds of varieties, colors and sizes so you can pick what catches your fancy and works best where you live. Containers are also great for herbs. Most herbs are very easy to grow and like being crowded in containers. There is nothing better than fresh herbs in a recipe, adding flavor and health with out calories and salt. My favorite herbs are mint, basil, tarragon, thyme, dill and rosemary.

Something else to consider are fruit trees. We have had Calamondin orange trees, the same ones, for over 15 years. They live outside where they bloom and pollinate during the warmer months and then before the first freeze in the fall we move them inside to our living room. They have been incredibly low maintenance. We feed them organic, fruit tree specific, fertilizer a couple of times a year. We trim them back significantly after we harvest the fruit. And we make sure they get enough sun and water. Every once in a while they get bugs but if you catch it quickly enough there are easy ways to get them under control. Ladybugs, we have found, are particularly helpful.

What we love about the fruit trees is that the fruit matures during the winter months. Our harvest for our Calamondin oranges is in February. As it is a winter month and we are more in doors anyway, it is a fun time to harvest and can our bounty. It is an enjoyable activity over a weekend when we do other home bound activities as the fruit boils into marmalade. Once canned the marmalade can be used in so many ways beyond the usual jam and toast. It can add flavor to cooked vegetables, as a glaze for fish, as a topping for thumbprint cookies or on top of warmed brie for an appetizer. A spoonful in plain Greek yogurt is heavenly for a snack. Go to my blog for how to make homemade marmalade and for recipes that use marmalade. We also think our marmalade makes for a great gift that is unique and packed full of health.

So spring is in the air at our home as we imagine replanting our herb garden, deciding on this year’s variety of tomatoes and seeing our orange trees outdoors again in full bloom. It makes me feel healthier just thinking about it.

Re-posted from Sheila’s Blog on The Epoch Times.

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