Nutrition and Fitness Tips for a Healthier Lifestyle

Cabbage Noodle Salad

6 cups of shredded green cabbage
1 3 oz. package of Chicken Ramen Noodles
3T cider vinegar
2T sugar
1/2 tsp salt and pepper
4 green onions (scallions), chopped
1/2 cup sunflower seeds
1/2 cup slivered almonds
1/2 cup oil

Crumble dry noodles and mix with cabbage, onions, and all nuts.

In a separate bowl, mix oil, vinegar, sugar, salt, pepper and Ramen flavor packet

Mix all together.

Kale Salad by Mary Francis Winters

Diced tomatos, minced garlic, chopped yellow, orange and red peppers, one packet of dry good seasonings Italian seasonings. Mix all ingredients with pre-washed Kale leafs and minimal olive oil to taste. Let salad sit overnight refrigerated allowing olive oil to soften Kale leafs.

Apple Galette, provided by Nancy Banks
1 prepared pie crust
Fruit:
1 1/2 lbs granny smith apples, peeled, cored, cut into 1/8 thick slices
3 packets of stevia
1 tsp lemon zest
1/4 c apricot preserves (365 Apricot fruit spread from wholefood)
whole milk

Preheat oven 450. Combine apple slices, stevia, lemon zest in bowl, toss to blend, prepare pie on parchment paper if available (easier to handle) or on baking sheet, spread fruit spread evenly over crust, arrange apple slices in concentric circles atop fruit spread overlapping slightly. Fold plain crust border over apples pinching any cracks in crust, brush crust with milk. Bake galette for 20 minutes
Reduce temp to 375
Bake another 30 min untile crust is golden

Nancy's Low GI Fruit Cobbler

4-6 Large Granny Smith Apples
1 bag washed, fresh cranberries
1/4 c Splenda
3 c oatmeal
1/2 c olive oil

Slice apples up (with skin on) into 1/2" slices. Layer in a large (at least 9" x 12") casserole dish which has been sprayed with olive oil or other non-stick spray. Sprinkle with cinnamon (or apple pie spice). Put cranberries in a bowl and add 3 Tbsp water and 1/4 c Splenda and heat in the microwave on high for about 3 minutes (or until the berries start to soften). Pour cranberry mixture over top of the apples. Mix oatmeal with 1/2 c olive oil (or just enough butter that it starts to stick together) and 1/4 c Splenda. Spread oatmeal topping over the apples and cranberries and bake at 325 F for 25-30 minutes (or until apples have softened). For a treat serve warm with Danon Light 'n Lively Vanilla Yogurt.

Alternatives: You can use peaches (if so add a couple of tsp of almond extract); You can substitute another sweetener for the Splenda (e.g. Stevia or Xylitol or Erythritol, etc.). The sweetener doesn't HAVE to be mixed into the fruit and oatmeal -- you can just sprinkle it on top. You can also make just a single serving anytime you like and place it in a custard cup and use 2-3 Tbsp oatmeal and just enough oil/butter to make it stick. Experiment with it and have fun!!!!

Scrumptious Collards and Kale

3 packages fresh, bagged, pre-washed collards, 3 packages fresh, bagged. pre-washed kale, fresh smoked turkey parts, 1/5 cup olive oil, 2 tablespoons bouillon cubes, 1/2 teaspoon crushed red pepper, 1 tablespoon pepper, 2 teaspoons onion salt (optional), 1-2 cups of water (depending on preference...less water allows greens to generate their own juice)

Bring wa, oil, turkey, and seasoning to a bol. Allow to boil on medium for about 30-45 minutes. Add greens, stri frequently , and cook until tender. Taste during cooking process and add more water, oil or other seasoning as needed.

MILLET LOAF Serves 6 to 8

3 cups millet 6 cups water
2 tablespoons oil
3 onions, diced
2 peppers, diced
2 celery stalks, diced
4 garlic cloves, diced
1 teaspoon garlic powder

1/2 teaspoon oregano 1/2 teaspoon basil 1/2 teaspoon sea salt 2 tablespoons tahini 1/4 cup wheat germ
2 cups tomato sauce (see recipe)
3 tablespoons nutritional yeast

Preheat oven to 350 F. Bring the water to a boil in a large pot. Add the millet Und cook over medium heat for 25 minutes, or until all water is absorbed.
Heat the oil in a skillet, over medium-high heat; add the onions, peppers, 'celery, and fresh garlic, and sauté for 5 minutes. Add the seasonings, and cook for 2 minutes more, till vegetables are tender; mix into the millet. Add the tahini and wheat germ, and half of the tomato sauce; mix well. Season to taste.
Shape into a mounded loaf in an 8" x 12" baking dish; pour remaining tomato sauce over loaf and sprinkle yeast on top. Bake for half hour. Serve in slices with tomato sauce.

Do you know what 's in your McDonald's strawberry shake? 59 unique ingredients. http://www.slashfood.com/2006/04/24/the-59-flavors-of-a-strawberry-shake/

TOPIC: A low carb burger to satisfy your burger craving.

1 small onion, diced, 2 tablespoons olive oil, 2 puonds lean ground turkey or beef, 4 ounces spicy lean turkey or beef sausage, remove from the casing, 2 large eggs.

In frying pan, saute diced onion in olive oil until onion turns darks brown. Remove from heat and cool. In a large bowl, combine the onion and the oil they cooked in with the rest of the ingredients. Form into patties. Grill patties under broiler until done.

TOPIC: Low Glycemic Index Eating

The glycemic index (GI) is a measurement of the impact carbohydrates have on your blood sugar. Low glycemic foods slowly enter the blood stream and does not cause rapid, significant elevations in blood sugar levels. High glycemic foods quickly enter the bloodstream. When this happens, it triggers a metabolic switch that signals your body to store fat. Low GI foods include but are not limited to: foods high in soluble fiber, most vegetables, most fruits, most meats, beans, lentils, sweet potato and bran. High GI foods include: soda, most bread, white potatoes, cookies, rice, donuts, cookies, candy, pretzels etc.