Pampering4life Healthy Recipe:Sweet Potatoe Banana

Ingredients

5 medium sweet potatoes, scrubbed

4 bananas, unpeeled

1 cup (2 sticks) unsalted butter, at room temperature

¼ cup honey

Kosher salt

½ cup all-purpose flour

¾ cup dark brown sugar

1 ½ cups pecans, chopped

 

Directions

Prick the sweet potatoes all over with a fork, put them in a roasting pan and roast for 30 minutes. Toss the bananas into the pan and continue roasting for 10 to 15 minutes, until both the bananas and potatoes are very soft. Remove the pan from the oven but don’t turn the oven off.

When the potatoes are cool enough to handle, scoop out the flesh into a large mixing bowl. Peel the bananas and add them to the bowl along with 1 stick of the butter, and honey. Season with sea salt and beat vigorously with a wooden spoon until everything’s well combined and the mixture is fluffy. Spoon into an over-proof serving bowl and smooth the top.

In a separate mixing bowl, use your fingers to rub together the remaining stick of butter, the brown sugar, flour, and pecans until the mixture is the consistency of coarse crumbs. Sprinkle the crumb mixture over the sweet potatoes and return to the over. Cook for about 20 minutes, until the crumbs are golden

Serve hot.

Pampering4life Healthy Recipe: Cauliflower Mash Potatoes

Try this easy alternative to mash potatoes without the extra carbohydrates. Feel free to add a pinch of garlic, clove, and any other ingredients you love to add to potatoes.

Ingredients

1 medium head cauliflower, trimmed and cut into small florets (about 6 to 7 cups)

1 tablespoon extra virgin olive oil

Sea salt and ground black pepper, to taste

 

Directions

Bring a large pot of salted water to a boil. Add cauliflower and cook until very tender, about 10 minutes. Reserve ¼ cup of the cooking liquid and then drain well and transfer cauliflower to a food processor. Add oil and reserved water, 1 tablespoon at a time, and puree until smooth. (Or, mash cauliflower with a potato masher). Season with salt and pepper and serve.

Pampering4life Healthy Recipe: Green Bean Casserole

It's that time of year to give thanks and enjoy good eating but often times we over-indulged in foods that can lead to packing on the extra pounds. So, we decided to give our fans an extra treat. For the next couple of days to celebrate this beautiful holiday of giving thanks. We will feature a new healthy recipe to give our fans alternative ideas for the upcoming celebration. Be sure to follow us for the next few days so you can enjoy your holiday without the guilt.

Ingredients

• 3 tablespoons canola oil, divided
• 1 medium sweet onion, (half diced, half thinly sliced), divided
• 8 ounces mushrooms, chopped
• 1 tablespoon onion powder
• 1 1/4 teaspoons salt, divided
• 1/2 teaspoon dried thyme
• 1/2 teaspoon freshly ground pepper
• 2/3 cup all-purpose flour, divided
• 1 cup low-fat milk
• 3 tablespoons dry sherry, (see Ingredient Note)
• 1 pound frozen French-cut green beans, (about 4 cups)
• 1/3 cup reduced-fat sour cream
• 3 tablespoons buttermilk powder, (see Ingredient Note)
• 1 teaspoon paprika
• 1/2 teaspoon garlic powder

Preparation

1. Preheat oven to 400°F. Coat a 2 1/2-quart baking dish with cooking spray.
2. Heat 1 tablespoon oil in a large saucepan over medium heat. Add diced onion and cook, stirring often, until softened and slightly translucent, about 4 minutes. Stir in mushrooms, onion powder, 1 teaspoon salt, thyme and pepper. Cook, stirring often, until the mushroom juices are almost evaporated, 3 to 5 minutes. Sprinkle 1/3 cup flour over the vegetables; stir to coat. Add milk and sherry and bring to a simmer, stirring often. Stir in green beans and return to a simmer. Cook, stirring, until heated through, about 1 minute. Stir in sour cream and buttermilk powder. Transfer to the prepared baking dish.
3. Whisk the remaining 1/3 cup flour, paprika, garlic powder and the remaining 1/4 teaspoon salt in a shallow dish. Add sliced onion; toss to coat. Heat the remaining 2 tablespoons oil in a large nonstick skillet over medium-high heat. Add the onion along with any remaining flour mixture and cook, turning once or twice, until golden and crispy, 4 to 5 minutes. Spread the onion topping over the casserole.
4. Bake the casserole until bubbling, about 15 minutes. Let cool for 5 minutes before serving.

10 tips to stay slim and healthy during the holidays

Keep biscuits at bay- Eating biscuits made from scratch is usually filled with lots of butter and milk. Try eating a healthier option like cornbread.

Stay green- Eating a healthy dinner that includes greens of kale, spinach, collard greens is a great way to include an excellent source of fiber which helps to remove the unwanted toxics that can accumulate during the holiday eating season.

Trim the meat- Try other options like fish or a healthy vegetable stew. Red meat is loaded with extra fat that will pack on the extra pounds during the holidays.

Stay free from butter- Forget about adding the extra saturated fat in your butter selection. Keep free from the butter.

Cauliflower option- We all love mashed potatoes but do we need the extra starch and carbohydrates that can accompany a plate of mashed potatoes. Instead try cauliflower which is a cruciferous vegetable that is nutrient dense without the extra calories.

Beware of the extra salt- keep your portion small to avoid the extra bloated belly that is often seen when increasing your intake.

Watch the stuffing- Use turkey sausage instead of regular sausage. Season with onions and mushrooms for added natural flavor.

Say “NO” to whipped cream- Whipped cream is loaded with empty calories, sugar, and preservatives that will surely pack on the extra unwanted pounds.

Everything in moderation- You can enjoy your holiday by keeping it simple. Don’t over-indulge and keep everything in moderation. Trying a little bit here and there goes a long way.

Take a walk- Be sure to take a brisk walk after your holiday treat. Keeping active will help the body to metabolize the calories which prevents them from turning into fat.

The bottom line is to enjoy your holiday time with family and friends by making conscious choices for your health. You can do it!

Cancer Free Your Health and Home

October is breast cancer awareness month and I feel this is a great time to give out some helpful tips on how to decrease your chances of getting breast cancer. Prevention is key.

1. Choose Organic When Possible- By choosing organically grown veggies and organically raised animal products whenever possible, you limit your amount of exposure to dangerous pesticides and hormones.

2. Rethink your Teflon- Consider using cast-iron or any non-stick cookware such as ceramic titanium or porcelain enameled cast iron that do not contain the chemical PTFE found in most non-stick products that emit carcinogens when heated.

3. No canned goods- The lining used inside canned food products are extremely high in Bisphenol A (BPA) a commonly used toxin used in the manufacture of cans, plastics and resins.

4. Choose wise when it comes to cleaners- Toxic cleaning products in your home drastically increase your cancer risk especially breast cancer risk for females who tend to use them most often. Women have been shown to absorb as much as five pounds of toxins through the skin each year. Try natural cleanser: vinegar, baking soda, & thyme oil.

5. Be careful with the beauty- If you use makeup on a daily basis, you could be absorbing several pounds of harmful chemicals through your skin each year. Most ingredients used in makeup, lotions and other personal care items are not tested and almost 1,000 common additives are know toxins.

The bottom line is to be careful of what you use inside and outside your body. Watch your environment by making sure that it's not only toxic free but stress free. Buy organic whenever possible! By keeping these toxins at bay you could possibly changed your dynamic to living cancer free. Always consult your license healthcare provider for annual check-ups which is your pro-active way to staying healthy.

Pampering4life Healthy Cooking: Homemade Lentil Soup

Ingredients

1 onion, chopped

¼ cup olive oil

2 carrots, diced

2 stalks celery, chopped

2 cloves garlic, minced

1 teaspoon dried oregano

1 bay leaf

1 teaspoon dried basil

1 (14.5 ounce) can crushed tomatoes organic preferred

2 cups dry lentils

8 cups water

½ cup spinach, rinsed and thinly sliced

2 tablespoons vinegar

Sea salt to taste

Ground black pepper to taste

 

Directions

In a large soup pot, heat oil over medium heat. Add onions, carrots, and celery; cook and stir until onion is tender. Stir in garlic, bay leaf, oregano, and basil; cook for 2 minutes.

Stir in lentils, and add water and tomatoes. Bring to a boil. Reduce heat, and simmer for at least 1 hour. When ready to serve stir in spinach, and cook until it wilts. Stir in vinegar, and season to taste with salt and pepper, and more vinegar if desired.

Pampering4life Health Tip: Regular or Natural Feminine Products

Often times in my practice I have many women who come to me that experience the discomfort of wearing pads and tampons and many times they are searching for the best one that makes sense to them. I’m usually the one who will lead my patients to going natural to avoid concerns like toxic shock syndrome or allergic reactions with regular tampons or pads.

In my experience the more natural the product is the better the products work with your chemistry. The body always knows!  

Does that mean you can relax and use these products without a care as long as you change tampons and pads frequently? Not necessarily.

Commercial one-time-use products contribute to environmental pollution. The process of growing cotton is pesticide intensive and used feminine hygiene products produce a lot of garbage in the course of a woman’s menstrual lifecycle.

If you still prefer disposable tampons, you can change to tampons made from organically grown cotton, or switch to washable menstrual pads, cups, or sponges, all often available at health stores or online. Reusable products save you money as they last for years and they also decrease the amount of garbage going to the landfill. Because alternative products don’t contain synthetic fragrances, they’re less likely to cause allergic reactions. However, menstrual cups and sponges, like all forms of internal protection, should not be left in the vagina too long.

The average American woman uses up to 16,800 tampons in her lifetime according to Dr. Mercola. He also states that most of the feminine hygiene products are made mostly from rayon, vicose, and cellulose wood fluff pulp and not from cotton. In 1999 the Tampon Safety and Research Act called upon the U.S. Congress to require independent testing of feminine hygiene products and to disclose a list of ingredients used in the manufacturing process. Unfortunately, to date, no tests have been conducted and there’s still no public disclosure of all the ingredients used.

You can always leave your health in somebody else hands but I know you are smarter than that~ Know you options and always remember the body always knows. If you are truly serious about going all natural and organic when it comes to your feminine health I would suggest for you to take a look at a great company that is truly making a difference by providing alternatives for women. This is the same company I recommend to my patients and so far many are enjoying the options and freedom of living without toxicity. Be sure to take a look at GladRags and you decide for yourself.

Today women have a greater choice in feminine hygiene products. But no matter what product you choose, practice good hygiene habits to stay healthy.

Healthy Tips To Keep Healthy During The Fall

With the fall season fast approaching you may want to consider some healthful tips to keep your health and wellness in tip top shape.  One of the first things you may want to consider during this season is to keep yourself nourish with proper nutrients. Fall is a time of year which can compromise your immune system with the weather change. You will want to incorporate plenty of vegetables and fruit that are great sources of vitamins and minerals. Especially vitamins A, C, E, calcium and minerals like selenium, magnesium and zinc which can help to build a much stronger immune system to resist most viruses like cold or flu.

Good Sources of A, C, E

Vitamin A: Liver, green vegetables, carrot, apricot

Vitamin C: Kale, cauliflower, lemon, orange, and grapefruit

Vitamin E: Soybean oil, and seed oils

Exercise
Exercise is important all through the year, but can help you get in shape for the winter months. If you exercise by walking outdoors, it may be time to locate other places you can walk that are protected from harsh winter weather. Indoor shopping malls are great places to walk and often have walkers clubs that offer discounts.

Include probiotics in your diet. Probiotics like kefir help your immune system and gastrointestinal system to stay in proper balance.

Get vitamin D from sunlight. Day time is getting shorter, but try to get enough benefit from sunlight at least 15 minutes a day.

Drink plenty of water. Staying hydrated during the fall and winter months will help to keep your skin moisturize

Get outdoors for peace of mind. Often when the season changes and the weather is colder we tend to stay indoors. The crisp air is actually a time to de-stress and get moving.

Drink plenty of tea to warm up for the cooler temperatures. Green tea and black tea contain antioxidants that help ward off diseases during flu season so you can remain healthy and active as the season shifts.

Dress for the season to stay healthy. Proper attire and accessories (hats, gloves, etc.) that cut down on bulk but still allow for warmth make going outdoors during the fall more enjoyable.

How To: Learn To Read Your Food Labels

Many consumers don’t truly look at what they’re eating.  They pick up a box of cereal because it says “natural” or “heart-healthy”, but they don’t really understand the nutrition labels.  This article will teach you tips and tricks to understand food labels. 

 

The top section of a nutrition label typically gives you serving size, calories, and nutrient information.  The bottom part contains daily values (DVs) for 2,000 and 2,500 calorie diets.  This footnote provides recommended dietary information for important nutrients, such as fats, sodium, and fiber. 

 

When reading a food label, start by looking at the serving size.  How many cups or ounces are in a serving?  How many servings are there per container?  This helps you to understand portion sizes.  If you buy a big bag of chips or make pasta with sauce, try to make sure that you’re watching your portion sizes.  Recognize that if you eat half of a large bag of chips, it typically contains multiple portions.  The size of the serving influences the number of calories and all the nutrient amounts listed on the top part of the label.  Pay attention to serving sizes, for it can double the calories and nutrient numbers, including %Daily Values. 

 

Next, look at calories and calories from fat.  Calories show how much energy you will get from a serving of the grocery.  Many people consume more calories than they need, without consuming proper amounts of nutrients.  It is important to remember that the number of servings you consume determines the number of calories you eat, or your portion size.  A general idea is that 400 calories is quite high, 100 is moderate, and 40 is low.  Eating too many calories per day is linked to obesity.  General references on nutrition labels are based on 2,000 calorie diets.

 

Make sure to try to limit Total, Saturated, and Trans fat as well as Cholesterol and Sodium.  Eating too much can increase your risk of certain chronic diseases, cancers, and high blood pressure. Health experts will recommend that you keep your intake of saturated fat, trans fat, and cholesterol as low as possible. On the other hand, the bottom of the food labels show Vitamins, Calcium, Iron, and Dietary Fiber, which most Americans do not consume enough of.  It is important for us to consume healthy amounts of these because it can reduce risks of diseases and other conditions.  For instance, eating enough calcium can prevent osteoporosis.  Eating a diet high in dietary fiber can help promote healthy bowel function. 

 

The % Daily Values are based on the Daily Value recommendations for key nutrients but only for a 2,000 calorie daily diet--not 2,500 calories. You, like most people, may not know how many calories you consume in a day. But you can still use the %DV as a frame of reference whether or not you consume more or less than 2,000 calories.  The %DV helps you determine if a serving of food is high or low in a nutrient.  For quick reference, 5%DV is low, while 20% or more is quite high.  The %DV also makes it easy for you to compare one product to a similar product as long as the serving sizes are similar.  

Do You Stress Yourself Out?

Stress can do a lot of damage to our minds, bodies, and spirits.  Stress is a normal psychological and physical reaction to the ever increasing demands of life.  According to the American Psychological Association, more than half of all women say they're highly stressed, which is an increase of 25% in the last four years. The #1 cause of stress in the United States is job pressures. 

 

How does stress affect your body and mind?

When your brain perceives a threat, it signals your body to release hormones such as adrenaline and cortisol to fuel your capacity for a response. This has been labeled the "fight-or-flight" response. Once the threat is gone, your body is meant to return to a normal relaxed state. Unfortunately, the nonstop stress of modern life means that your alarm system rarely shuts off.

 

The most common physical symptoms of stress include fatigue, headaches, upset stomach, muscle tension, changes in appetite, and dizziness.  Many people also experience psychological symptoms including irritability, nervousness, and lack of energy.

 

Stress Management: Where to Start

Stress management is a necessary skill these days.  Start with identifying what triggers your stress, whether it is job pressures, events, relationship issues, or financial difficulties.  Then, try to start thinking about ways in which you can reduce your stress levels.  You can start with little things, such as turning your phone on silent or turning the television off when the evening news is distressing.  Always keep in mind that you are not alone, and your friends and family can provide you with help and support.  Going to the gym, yoga, being in nature, meditation, mindfulness, aromatherapy, and tai chi have all been proven techniques to reduce stress.

 

Scents and aromatherapy are also a great way to alleviate stress.  Lavender, for instance, has been proven to lower anxiety levels.  Coconut has been shown to reduce blood pressure, soothing our responses to stress.  Peppermint can reduce hunger levels and food cravings. 

 

Good news:  certain foods have been shown to reduce stress as well. Stress does have the tendency to lead individuals to poor food choices, which can do more damage to your health.  Try eating the following 8 healthy options to reduce the stress in your life:

 

1.       Turkey, which contains tryptophan, an amino acid that boosts serotonin and alleviates stress.  You can add turkey to some eggs in the morning or to your salad for a lunch or dinner.

2.      Spinach, which is a great source of magnesium, a mineral that promotes a sense of calmness.  Choose spinach over other lettuce.

3.      Salmon, which is full of Omega3 fatty acids, which boosts serotonin production.  Omega3s also help promote healthy circulation and inflammation.

4.      Nuts and seeds, which are a great source of Omega3s. 

5.      Oatmeal, which boosts serotonin production.  Oats have a lot of potassium and magnesium as well.  Add some nuts and seeds to your oatmeal!

6.      Citrus fruits, which are a great way to get Vitamin C naturally. Vitamin C helps boost your immune system which tends to weaken with stress.

7.      Sweet potatoes and carrots, which are a great source of fiber and carbohydrates, which boost serotonin production  They are also sweet which may offset sugar cravings.

8.      Don’t forget about a little bit of dark chocolate, which can reduce levels of cortisol and catecholamines. 

Fall Super foods

           

Once your mini depression over the summer ending has stopped, commence fall fever! Sure we will miss warm weather and times on the beach but we can soon embrace the fresh crisp air and all the wonderful smells this season has to offer. We also have a whole new health regime that will begin with the start of this new time of year. Fall has an endless list of healthy super foods that should be added to your shopping list once September hits! Here are just a few:

Of course the fall classic, apples! Don’t overlook the most universal fall fruit. Apples have long been associated with health and of course fall, but with good reason! Research has actually discovered a compound in the apple’s skin called quercetin, a powerful anti-oxidant that may fight a host of diseases. Calcium, Vitamin C and folate make apples even sweeter!

 

Pumpkin is also a fall favorite but definitely a healthy choice when it comes to food preparation this season. Half a cup of pumpkin has about a full serving of Vitamin A in the form of beta-carotene, plus a healthy dose of potassium, more than 10% of the recommended daily amount. It is clear this large squash is good for more than just making jack-o-lanterns to scare trick or treaters this year!

 

You should also introduce Kale into your diet, a lesser-known vegetable than its broccoli cousin. It is a dark leafy green that is gaining a big following for its nutritional effectiveness. One cup of chopped raw kale offers more Vitamin K than any other green. Kale is also high in beta-carotene, an anti-oxidant that is believed to boost the immune

system and even help ward off certain types of cancers! Try a recipe for Kale chips, they sure are delicious and a great snack for children when they come home ravenous after a day of school!

 

Another fall fruit that you should be trying is the pomegranate! To eat a pomegranate you must slice open the leathery-skin to find the ruby red seed packs, known as arils. These seeds are what you end up actually consuming. Pomegranates are loaded with antioxidants and compounds called tannins that may help keep the heart healthy and lower “bad” cholesterol. There are also 5 grams of fiber per half cup of arils!

 

Try all these different fall super foods and watch your health and happiness flourish!

 

Pampering4life Healthy Recipes: Labor Day Delight

Unfortunately summertime is coming to an end and soon we will be packing school lunches and fastening coats but before the end there is still one holiday celebration! That's right, Labor Day, now it may not be as big of a celebration as the fourth of July but this is still a great holiday to have an end of the summer party to celebrate with friends and family. Invite everyone over for just one last barbeque before the grills have to be covered up and just looked at as a summertime memory! However, with parties still comes the unfortunate temptation of all the delicious party foods. Well here is a recipe for a delicious Peach-Raspberry pie that will have everyone forgetting about the brownies that were set on the table. Enjoy!

INGREDIENTS

Crust

• 1 1/4 cups whole-wheat pastry flour (see Ingredient Note)
• 1 1/4 cups all-purpose flour
• 2 tablespoons honey to substitute the sugar
• 1/2 teaspoon salt
• 4 tablespoons cold unsalted butter
• 1/4 cup reduced-fat sour cream
• 3 tablespoons canola oil
• 4 tablespoons ice water

Filling

• 6 cups organic sliced peeled peaches (6-8 medium, ripe but firm; see Tip)
• 1 cup fresh organic or frozen raspberries
• 2/3 cup honey
• 1 tablespoon lemon juice
• 3 tablespoons cornstarch
• 1 large organic egg white, lightly beaten, for brushing

Preparation

1. To  prepare crust: Whisk whole-wheat flour, all-purpose flour, 2 tablespoons honey and salt in a large bowl. Cut butter into small pieces and, with your fingers, quickly rub them into the dry ingredients until the pieces are smaller but still visible. Add sour cream and oil; toss with a fork to combine with the dry ingredients. Sprinkle water over the mixture. Toss with a fork until evenly moist. Knead the dough with your hands in the bowl a few times-the mixture will still be a little crumbly. Turn out onto a clean surface and knead a few more times, until the dough just holds together. Divide the dough in half and shape into 5-inch-wide disks. Wrap each in plastic and refrigerate for at least 1 hour.
2. Meanwhile, prepare filling: Combine peaches, raspberries, 2/3 cup honey and lemon juice in a large bowl; toss well to coat. Let stand for 5 minutes. Transfer the fruit mixture to a colander set over a medium bowl and let drain for 30 minutes. Pour the collected juice into a small saucepan. Return the fruit to the large bowl. Bring the juice to a boil over high heat and cook, gently swirling the pan, until reduced, syrupy and slightly darkened in color, 3 to 4 minutes. Add the syrup to the fruit along with cornstarch; gently toss until the cornstarch is completely dissolved.
3. To assemble & bake pie: Position a rack in the center of the oven and place a foil-lined baking sheet on the rack below; preheat to 375 F
4. Remove the dough from the refrigerator; let stand for 5 minutes to warm slightly. Roll one portion between sheets of parchment or wax paper into a 12-inch circle. Peel off the top sheet and invert the dough into a 9-inch pie pan. Peel off the remaining paper. Trim the crust with kitchen shears or a butter knife so it overhangs the edge of the pan by 1 inch. Scrape the filling into the crust. Roll the remaining portion of dough between sheets of parchment or wax paper into another 12-inch circle. Peel off the top sheet of paper and invert the dough onto the fruit. Trim the top crust so it overhangs evenly. Tuck the top crust under the bottom crust, sealing the two together and making a plump edge. Flute the edge with you fingers. Brush the top and edge with egg white and sprinkle with the remaining 1 teaspoon honey. Cut 6 steam vents in the top crust.
5. Bake the pie on the center rack until the crust is golden brown and the fruit is bubbling, 50 to 60 minutes. Let cool on a wire rack for at least 1 1/2 hours.

Pampering4life Easy Summer Recipes

 

            Summer is a time full of family, friends, and fun in the sun but it should also be a time for easy delicious recipes! Our diets shouldn’t suffer due to the hectic days of work and taking the kids to the pool. There must always be time for healthy eating that can boost your energy and keep you active into those extended summer nights. So here are just a couple, simple recipes to help you get started!

 

Corn and Summer Vegetable Sauté- Take advantage of all the flavors summer vegetables have to offer!

 Ingredients

• 1 tablespoon canola oil
• 1/2 cup chopped green onions (about 4)
• 1 garlic clove, minced
• 1 cup sliced fresh okra (about 4 ounces)
• 1 cup chopped red bell pepper (about 1)
• 1 finely chopped seeded jalapeno pepper
• 1 cup fresh corn kernals (about 2 ears)
• 1 (15-ounce) can black beans, rinsed and drained
• 1/3 cup minced fresh cilantro
• 1/8 teaspoon salt
• 1/8 teaspoon freshly ground black pepper

 

Preparation

 

Heat oil in a large nonstick skillet over medium-high heat. Add onions and garlic; sauté 1 minute. Add okra; sauté 3 minutes. Reduce heat to medium. Add bell pepper and jalapeno; cook 5 minutes. Add corn; cook 5 minutes. Stir in beans; cook 2 minutes. Stir in cilantro; sprinkle with salt and black pepper.

 

Summer Squash Soup with Pasta and Parmesan- Soup isn't just for the winter!

 

Ingredients

 

• 6 cups fat-free, less-sodium chicken broth
• 3 cups water
• 2 1/4 cups uncooked farfalle (about 6 ounces bow tie pasta)
• 2 cups finely chopped yellow squash
• 2 cups finely chopped zucchini
• 1 tablespoon chopped fresh parsley
• 1 tablespoon chopped fresh basil
• 1 tablespoon fresh lemon juice
• 1/2 teaspoon chopped fresh thyme
• 1/2 teaspoon chopped fresh oregano
• 1/2 teaspoon freshly ground black pepper
• 1/2 cup (2 ounces) grated Parmigiano-Reggiano cheese
• 1/4 cup thinly sliced fresh basil

Preparation

 

Bring broth and water to a boil in a Dutch oven. Add pasta, and cook 8 minutes or until almost tender. Add squash and the next 7 ingredients (through pepper). Reduce heat, and simmer 4 minutes or until pasta is done and squash is tender. Sprinkle with cheese and basil.

 

Fruit Salad with Toasted Almonds- Makes a perfect light lunch or a starter to dinner!

 

Ingredients

• 1 cup Riesling or other sweet white wine
• 1 tablespoon white wine vinegar
• 1 tablespoon almond oil
• 1/4 teaspoon salt
• 1/8 teaspoon black pepper
• 8 cups mixed salad greens
• 3 plums, sliced
• 2 peaches, peeled and sliced
• 2 nectarines, peeled and sliced
• 2 apricots, peeled and sliced
• 3/4 cup pitted fresh cherries, halved
• 1/4 cup (2 ounces) crumbled goat cheese
• 2 tablespoons sliced almonds, toasted

Preparation

 

1. Heat wine in a medium saucepan over medium-high heat until reduced to 2 tablespoons (about 10 minutes). Remove from heat, and stir in vinegar, oil, salt, and pepper.

 

2. To serve salad, toss salad greens and fruit with dressing. Sprinkle with goat cheese and sliced almonds. Serve immediately.

 

 

 

To like quinoa is to love quinoa

           

Here at Pampering4life blog we like to keep you updated on all recent health crazes and super foods so here is the next big thing, quinoa! This healthy ingredient may be masquerading as a grain, but it is actually the seed of the Chenopodium, or Goosefoot plant. So what is all the fuss about this extremely tiny seed? Well we will tell you! Quinoa is gluten free, highly nutritious, and is the only plant-based protein to contain the nine essential amino acids. Amino acids cannot be produced in great enough quantities by the body, so they must come from food. This high amount of proteins makes the seed ideal for vegetarians. This is seed is also a great alternative from gluten-free carbohydrates for the gluten-intolerant and celiacs. Quinoa is also great for those suffering from migraines; it is a source of magnesium, which relaxes blood vessels.

 

Quinoa is also not fattening, which is something I know we are all looking for in a new food. There are only 172 calories per ¼ cup dry  (24 calories from protein and only 12 from sugars, the rest are complex carbohydrates, fiber and healthy fats! Quinoa contains almost twice as much fiber as most other grains. Fiber helps to prevent heart disease by reducing high blood pressure and diabetes. Fiber also lowers cholesterol and glucose levels. Quinoa contains iron and iron can keep your red blood cells healthy and is the bases of hemoglobin formation.

 

Quinoa is high in Riboflavin, which improves energy metabolism within brain and muscle cells and is known to help create proper energy production in cells. It is clear there are countless health benefits of this tiny seed!

 

Here are some tips when it comes to actually eating and cooking quinoa once you decide to introduce it into your diet! Always rinse quinoa. Place quinoa in a strainer, then run cold water over it until the entire soapy residue has been washed away. You can taste the seeds; if they still have a bitter taste, run more cold water over them. Use quinoa flour in your gluten-free baking! Even the leaves of the quinoa plant are edible; they taste similar to spinach. The benefits of quinoa are endless be sure to pick them up in the store today!

          

 

 

 

Pampering the mind, body, and spirit

            Pampering4life is living up to its name by opening up a new branch in the company that now offers aromatherapy! Here at Pampering4life we have decided to provide this new service to customers because we understand how important it is to truly pamper the mind, body, and spirit and aromatherapy is definitely the way to do that!

 

So what is aromatherapy you may ask? It is a type of alternative medicine that uses essential oils and other aromatic plant compounds, which are aimed at improving a person’s health or mood. Aromatherapy is an exploration of creativity and expression from knowing the characteristics of oils and envisioning new combinations of scents.  Essential oils can stimulate the part of the brain that affects emotion. The shape of an essential molecule is like a key that opens lock-like structure in the olfactory nerve receptors in our nostrils. The impression of the aroma is sent directly and immediately to the limbic system where memories are stored and pleasure and emotions is perceived. Inhaling essential oils can help us attain a pleasurable emotional balance.

 

Aromatherapy will also pamper the body by having the essential oils quickly absorb through the skin, then traveling around individual cells and into hair follicles and enter into to certain glands that mingle with the skin’s natural moisturizers. The chemical properties of the oils can be cleansing, deodorizing, and balancing. Certain oils are especially appropriate to benefit the skin. The largest organ on the body reflects our inner state of well being while protecting us from daily pollutants.

 

Essential oils have positive effects on every level of being. Their unique properties enhance the body, spirit, and mind. Be sure to look into this new service being offered by Pampering4life and take the time to participate in this therapy that will elevate every part of your body!

SBWire - The Small Business Newswire | SBWire Distribute

SBWire - The Small Business Newswire | SBWire Distribute

Pampering4life Healthy Recipe:Sparkling Lime-Mint Drink

            In the midst of these scorcher summer months we must find the perfect beverages to keep us satisfied and more importantly hydrated! Sodas will certainly not do the trick with their high sugar content; they will only make us thirstier. So how about a simple drink recipe that can be refreshing as an ice-cold mojito minus the alcohol! This Sparkling Lime-Mint drink is healthy, fresh, and extremely easy to whip up for a gathering or just to keep your family cool and refreshed this summer!

Ingredients:

·         1/2 cup freshly squeezed lime juice

·         1/2 cup fresh mint leaves, loosely packed

·         2 tablespoons pure maple syrup, more to taste (stevia or agave nectar can be used as an alternative...you may prefer your drink a little sweeter as this recipe is slightly tart)

·         2 cups sparkling seltzer water (be sure it says Sparkling Seltzer Water and not club soda or tonic water...seltzer water contains only carbonated water)

·         1 cup ice

 

Directions:

 

Add the first 3 ingredients to a large glass, stir to combine. Add ice to 2 glasses, equally divide mixture between glasses and top each off with one cup sparkling seltzer water. Add a few half slices of lime to each glass, if desired. Learn more about healthy eating at nutritionyoudesign

 

Make this the new summer drink that is always at hand!