Recipe: Quick Campfire Dinner!

Here is another great recipe from Carol at BioGirlHealth.com.

With camping season just around the corner I thought I’d share with you a tasty, quick and easy recipe that you can cook right on the coals of you campfire! Try it out on your next family camping trip. Here’s what you’ll need:

Ingredients:

• 1 pound skinless, boneless organic chicken breast – cubed
• 2 onions, diced
• 1 cup of cut white mushrooms
• 1 yellow bell pepper, seeded and sliced into strips
• 1 red bell pepper, seeded and sliced into strips
• 1 cup zucchini, cubed
• 4 cloves garlic, sliced
• 4 small potatoes, cubed or substitute with 2 bags of gluten and carb-free Miracle Noodles (fettuccini shirataki, rinsed)
• 1/4 cup Organic Extra Virgin Olive Oil
• 1 lemon, juiced
• Lydia’s Organic Seasonings

Directions

1. In a large bowl, or a large zip-top bag, combine the chicken, onion, mushrooms, yellow pepper, red pepper, zucchini, garlic, and potatoes (or Miracle Noodles). Pour in the olive oil and lemon juice, then mix well.

2. Evenly divide the mixture between 4 large sheets of aluminium foil and season lightly with Lydia’s Organics Seasoning. Top each with another sheet of foil, and roll up the edges tightly. Wrap each packet again, securely in another sheet of foil to double wrap.

3. Cook in the hot coals of a campfire until the chicken is opaque and the potatoes are tender*, around 40 minutes.

*Note: If you are using the Miracle Noodles for this recipe in lieu of potatoes don’t be worried about them getting soggy. They are literally impossible to overcook!

Recipe: Mojito Popsicles!

I asked my friend and colleague Carol Newman for some healthy recipes and boy did she deliver.  Check out this tasty, healthy summer treat!

Summer is heating up and we are all looking for new ways to cool down. I don’t know a single person who doesn’t love popsicles, so I’ve decided to share my recipe for an adult twist on a childhood favorite! Just make sure the kids don’t get a hold of them, of course, you can make a kid friendly version.

Follow the delicious recipe below for Frozen Mojito Popsicles; it’s a great treat to cool down with all summer long. This recipe serves 4, but feel free to double (or even triple) up especially if you’re having a BBQ (which we highly recommend!  )

Ingredients:

• 2 Cups organic ripe strawberries
• 6 Mint leaves
• 3 Tbsp fresh squeezed organic lime juice
• 4 Oz Light Rum
• 2 Oz Organic strawberry fruit juice
• 2 Tbsp Organic cane sugar (optional)

Instructions:

You will need a blender for this recipe. We recommend the Vitamix Blender.

1. Put all ingredients into the blender
2. Blend on high for 30 seconds to 1 minute (or until everything is liquid)
3. Pour mixture into Little Bites Ice Pop Molds
4. Put in freezer for 2+ hours (or until completely frozen)

*Note: Feel free to use a different fruit other than strawberries for this recipe.

Want more?  Visit Carol's BioGirl Health website at http://www.biogirlhealth.com 

Summer Living by Dr. Linda Khoshaba

I love the doctors at www.MyIntegrativeHealth.com.  Today, Dr. Khoshaba shares some tips to make the summer a little healthier and refreshing!

Enjoy!  Kim


Summer is finally here, time for some fun in the sun!   Here are 3 summer tips to help you prepare and have a successful and safe summer.

Summer Sweats
With the temperature rising, making sure you are getting adequate hydration is the top priority to keeping your body fluid in balance.  Appropriate water intake consists of drinking at least half your body weight in ounces and more for every hour of physical activity.  When you perspire, the content mostly consists of water and to lesser extent, minerals such as sodium, potassium, calcium and magnesium. It is essential that not only water be replaced, but also making sure that your electrolyte replacement is sufficient.  Electroyltes are responsible for balancing pH levels (blood acidity) and regulating muscle function.   Common electrolyte replacements are drinks such as Gatorade, however, be watchful with the sugar content hidden in these drinks.  Instead, consider adding ones such as Emergen- C or Endurolytes Fizz that do not contain refined sugars and additives.

Simple Summer Sweets
Ice pops can be refreshing but be cautious of sugar content! You can make ice treats without over indulging in calories.  Cut up some pieces of fruit such as peaches, kiwi, strawberries and grapes then you can add some water and fill up a popsicle tray then freeze. Another thirst quencher is to make some old fashion lemonade; all you need to do is cut 5 lemons in half, squeeze and then add to a pitcher of water and ice! Not only will this keep you hydrated, it is amazingly low in calories!

Summer Skin Care
Skin is the largest organ in our body.  Before jumping into your swimsuit, think about how you can protect it!  SPF, Sun Protection Factor, is a rating that measures the amount of time it takes to form sunburn on unprotected skin.  However, this factor only measures UVB rays (short rays), not UVA rays (long rays). UVA rays penetrate deeper layers of skin and UVB rays penetrate the skin more superficially.  It is important to protect yourself from both forms of ultra violet radiation as they both can increase your risk of premature aging, wrinkles and skin cancers.  Here is what you can do to protect yourself from sun damage:

• Try to hang out in the shade especially between hours of 10am to 4pm. 
• Choosing your outdoor clothing wisely can reduce your risk as well.  For example, there are clothes that designed to reflect UV light reducing skin exposure. 
• The color of your clothes can impact how much radiation you are absorbing, brighter and dark colored clothes reflect more UV than light pastel colored clothes.
• Avoid tanning booths
• Look for a sunscreen with SPF over 15 and has protection from both UVA and UVB rays

 __________________

(c) 2013- Integrative Health Care, PC

Would you like to use this article? You may as long as you use the following information along with the article:

Dr. Linda Khoshaba received her Doctorate from Southwest College of Naturopathic Medicine.  Her main areas of focus include women's health, pediatric medicine, diabetes management, and prolotherapy.  She completed her Master's Degree in Health Promotion and Public Health where she focused mainly on patient self management of Type 2 Diabetes Mellitus.  She attended the University of Western Ontario, Canada where she was awarded an Honors Degree in Health Sciences. 
Dr. Khoshaba can be reached at www.MyIntegrativeHealth.com and 480-657-0003.

Recipe - Crunchy, salty and healthy!

 

As a voice over artist, I've fairly recently learned about potato chips effectiveness for combating "mouth noise" when recording. Until recently, I hadn't purchased potato chips in years. So, adding them back into my diet was bitter sweet. I mean, come on, who doesn't love the salty, oily crunch of potato chips? But with every crunch comes the knowledge that I'm probably eating one of the worst things for my overall health. So began my casual search for a healthy replacement that would have the same benefits.

Perhaps I have stumbled upon it here. Behold, Dr. C's recipe for a crunchy, salty, healthy snack! 

Bon apetit!

Recipe - Roasted Broccoli

I love recipes!  I have a large collection of recipe books at home and seek them out online.  Someday soon I hope to get around to making this one, which I found floating around on Pinterest.  It looks yummy!  And, it's a great healthy idea, so I thought I'd pass it along.

 

Source: amateurgourmet.com via Kimberly on Pinterest

Details: Put a few Tbsp of olive oil in a ziploc with some salt and pepper and the broccoli and shake. Then spread on a cookie sheet and spread minced garlic over it and roast at 425 deg F for 20-25 minutes.

Healthy Yummy Treat - Gluten Free Energy Balls

I found a variation of these Energy Balls in a search for healthy/raw foods a few years back.  I've made them a few times and they disappear so quickly!  The version I make is simply oats, almond butter and honey.  So I was happy to run across this recipe currently making the social media rounds that offers some creative variations that I just may have to try out!  Healthy and Yummy - a great combination!

Source: 5dollardinners.com via Kimberly on Pinterest

So Where Do I Begin?

In an interview with radio host Don Wight this morning, he asked the question that so many ask, "Where do I start?"  The answers can be many and varied, depending on your current wellness situation and what you want to accomplish.

The short answer?  Start small.  With these two steps:

1) Make a promise to yourself every morning that you will move for 5-10 minutes minimum within that day.  Go for a walk, do some squats, run in place, push ups, jumping jacks, the list is endless.  Just begin to incorporate movement into your day as a start.

2) On the nutrition front, a simple way to start is to make a list of the healthy things you like to eat and make yourself a promise each morning that you will consume at least one of those healthy foods.  One of my favorites is a fruit smoothie.  There are so many recipes you can choose from, or make up your own.  Here's mine:

Two scoops Proflex Vanilla protein powder

a handful of frozen strawberries

one scoop of Fiberwise powder

one banana

Start with about 10 ounces of water and then add more if needed for consistency

Throw it all in a blender and zooooom!

I like this one because its easy and simple.  And I am a no fuss, no muss kind of girl.

It's important that you make this decision daily, so it's fresh.  Otherwise a week can go by and you realize you haven't kept up with your commitment, then you beat yourself up for failing and that just isn't good.  It creates a downward spiral that is hard to turn back from.  So, just commit daily for THAT DAY.  Forgive yourself if you fall short and recommit again for the next day.

The best healthy body plan there is, is to love yourself and your body as you are right now.  Then show that love by incorporating healthy choices each day.

If you would like help putting together a plan or just some motivation and encouragement to get started, shoot me an email and we'll work together during a free consultation to get you off on the right foot. Email me at kimhenrie@vitalityforlife.com.

Recipe - Light Enchilada Casserole

While visiting my husband's step-mother, Beverly, in Kentucky this past summer, she made a dish that my husband just fell in love with and I adored.  I LOVE mexican-inspired dishes. This is a twist on Taco Salad that is a hit in my house.  And what's great about it, is it is totally tweek-able - adjust it to your family's tastes - we did.

1lb browned lean ground beef or turkey, seasoned to taste (we like Lawry's Taco Seasoning or spices from the cupboard)
1 can chili beans
1 can enchilada sauce
1 bag tortilla chips
8 oz cheddar cheese
1 bag of salad mix or lettuce
1 tomato
chopped onion to taste
black olives, sliced


Layer the following in a 9 x 13 inch dish in this order:

tortilla chips
warm, browned ground and seasoned meat
warmed chili beans
warmed enchilada sauce
lettuce
tomator, onion and olives
top with shredded cheese


Serve with sour cream, avocado and whatever your family likes.