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Healthy-Foods
Just for You!
By Leanne Ely, C.N.C.
Copyright (c) 2006, All Rights Reserved
Volume 7, Issue 26
ISSN 1536-5085
July 7, 2006
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In This Issue--
-Dear Readers
-Dumping on Dessert by Leanne Ely, C.N.C.
-It’s All Greek to Me by Leanne Ely, C.N.C.
-Healthy-Foods Resource
-Hip Tip
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Summertime Salutations, Healthy-Foods Readers!
First up in today’s newsletter—a tiny little diatribe about dessert. Why
is it we feel we should be entitled to dessert every night?
Next, is your dinner table a place to pig out or training table? Feeding
families, body and soul every night at the family table is hard! Here are
two recipes to help you get your family fed delicious and well. Read all
about it in its All Greek to Me.
My newest book is Saving Dinner Basics—a book for beginning cooks will be
out next month! A new review of the book in this month’s SELF magazine
gives it high praise and recommendations. It’s on Amazon at a discount,
check it out:
http://www.amazon.com/exec/obidos/ASIN/0345485432/themanichousewif/103-2842498-5954265
The last Saving Dinner book, Saving Dinner for the Holidays is out! To get
it at a 30% discount, just go to Amazon:
http://www.amazon.com/exec/obidos/ASIN/034547807X/themanichousewif/103-2842498-5954265
My other Saving Dinner books are must-have tools for your kitchen, as
well. Beyond simple cookbooks, these books will give you menus for the
week, the recipes and the all-important shopping lists to take the
pressure off at dinner time and help you to accomplish this important
goal. Saving Dinner and Saving Dinner the Low Carb Way are both available
everywhere, and on Amazon:
Saving Dinner
http://www.amazon.com/exec/obidos/ASIN/0345464869/themanichousewif/103-2842498-5954265
Saving Dinner, The Low Carb Way
http://www.amazon.com/exec/obidos/ASIN/0345478061/themanichousewif/103-2842498-5954265
Feel free to forward Healthy-Foods to all your friends and family and
remember, if dinner is a hassle at your house, there's a solution:
www.savingdinner.com Go to the website for a sample menu!
To Your Health--
Leanne
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Dumping on Dessert by Leanne Ely, C.N.C.
When FlyLady (see flylady.net for more information) and I were speaking at
Fort Campbell, KY about a year ago, a flybaby asked me a question about
dessert. Her concern was about a child’s lack of eating dinner and whether
or not dessert was appropriate. The child who wouldn’t eat dinner would
gladly eat dessert and was a little under weight. Her other child was a
little overweight and would eat both dinner and dessert.
When I asked this gal how often she served dessert, she said every night.
Now to me, the issue is less of one having to do with a child who has a
weight problem versus a child who doesn’t. To me the issue is dessert
every night. This just shouldn’t be.
In order for a treat to be a treat, it needs to be infrequent enough to be
special. Let me explain—let’s say Christmas came once a month. Would it be
special anymore? Or just a monthly occurrence? Would the special-ness of
the whole holiday be lost because it happened all the time?
That’s how desserts should be. We all associate pumpkin pie with
Thanksgiving, right? Well, if you ate pumpkin pie everyday, it wouldn’t be
Thanksgiving-y anymore, would it? That special quality of dessert is that
it’s a TREAT—something that you splurge on, something that has candles in
it (like a birthday cake) or perhaps has some holiday symbolism attached
(like the pumpkin pie I just mentioned).
Reserving something for a special occasion is something we all understand.
We do it all the time. The deal is we need to understand how and why
something should be done only occasionally.
It’s like getting dressed. In order to put on the right clothes, you need
to know what you’re dressing for. You wouldn’t wear a cocktail dress and
heels to a PTA meeting any more than you would wear sweats to a black tie
affair. We all understand the appropriateness (and inappropriateness) of
how to dress and how to dress for certain occasions. I know I have called
the host more than once to ask about the dress code if I have been unsure
about what to wear to something I was invited to. We do that because we
want to be suitable and fit in.
Dessert is the same type of thing! It needs to be suitable (a treat; not
an ending to every meal) and fit in (pumpkin pie for Thanksgiving and
birthday cake for birthdays, for example).
Once again, it’s all about balance and perspective. This is what keeps us
on an even keel and helps us to achieve or maintain peace. And let’s face
it—you can’t have your cake and eat it too. There has to be that balance.
Desserts spelled backwards spells stressed. Need I say more??
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It’s All Greek to Me by Leanne Ely, C.N.C.
Professional athletes are incredible to me—the commitment to excellence
from training to eating to sleeping. For them, it’s all about Quality of
what they do. After all, their athletic performance is dependent on it! I
would love to be in charge of their training tables, LOL!
I can’t do that, but I can make sure your home’s training tables are
complete with gold medal foods! Notice I mention the TABLE. That’s because
the backseat of the minivan doesn’t count. Drive-thru’s aren’t for gold
medal athletes. Athletes need and demand more of their food than what fast
food can possibly provide.
How does this translate for us? Well, to start with we need nutrients from
our food, not just volume to quell hungry tummies. The nutrient part is
what is going to take us into the stratosphere of energy, health and
well-being. SO many testimonials I receive are from people who tell me
what they USED to feel like and what they feel like now because they are
eating healthier. Your hair and skin improves, your disposition improves
and even your breath is a whole lot more pleasant! And not just you
either…the whole family benefits.
Babystepping is how athletes get to the top of their field. Babystepping
is how you can turn your drive thru dinners into a true training table for
raising a healthier family.
In honor of the Summer Olympics last year, how about a couple of Greek
recipes? Here are two you will love:
Low Carb Greek Turkey Burgers
Serves 4
1 egg -- lightly beaten
1 pound ground turkey
1/3 cup whole wheat bread crumbs
1 tablespoon buttermilk
2 teaspoons Italian seasoning
1 teaspoon garlic powder
1 tomato -- diced
1/2 cucumber -- diced
1/2 cup feta cheese -- crumbled
salt and pepper -- to taste
In a mixing bowl, mix together the egg, turkey, crumbs, buttermilk and
seasoning. I use very clean hands to get it all mushed together. Form four
patties, salt and pepper them to taste.
In another, smaller mixing bowl, mix together the tomato, cucumber and
feta. Salt and pepper to taste and toss lightly. Refrigerate until needed.
Preheat grill. Grill turkey patties on both sides, about five minutes on
each side. Turkey should be cooked through and not pink. Serve with Tomato
Feta Relish on the top.
Per Serving: 286 Calories; 15g Fat (48.3% calories from fat); 26g Protein;
11g Carbohydrate; 2g Dietary Fiber; 153mg Cholesterol; 412mg Sodium.
Exchanges: 1/2 Grain(Starch); 3 1/2 Lean Meat; 1/2 Vegetable; 0 Non-Fat
Milk; 1 Fat.
SERVING SUGGESTIONS: A great big green salad and bowl of baby carrots and
cherry tomatoes (go easy low carbers). Non-low-carbers, throw the burger
on a whole wheat bun!
VEGETARIANS: Skip the turkey burger and use a veggie burger, but make up
the Tomato Feta Relish for on top.
Great Greek Pasta
Serves 6
1 pound rigatoni -- uncooked
1 tablespoon olive oil
2 cloves garlic -- pressed
1 small red onion -- chopped
3 boneless skinless chicken breast -- cut into
bite-sized pieces
1 large tomato -- chopped
1/2 cup feta cheese -- crumbled
2 tablespoons lemon juice
2 teaspoons oregano
In a large pot, bring water to boil for pasta. Cook till al dente, drain
and set aside.
While pasta is cooking, in a large skillet heat olive oil over medium high
heat. Add garlic and onion, and saute till translucent, but not brown. Add
chicken and cook until chicken is done, about 5 minutes.
Reduce heat to medium low and add tomato, feta, lemon juice and oregano.
Add pasta. Stir until completely heated through, salt and pepper to taste
and serve.
Per Serving: 482 Calories; 8g Fat (14.7% calories from fat); 39g Protein;
61g Carbohydrate; 3g Dietary Fiber; 80mg Cholesterol; 224mg Sodium.
Exchanges: 4 Grain(Starch); 4 Lean Meat; 1/2 Vegetable; 0 Fruit; 1 Fat.
SERVING SUGGESTIONS: Serve with a huge spinach salad. I make mine with
baby spinach, thinly sliced red onion, a smattering of raisins, some hard
boiled egg if I have it and a balsamic vinaigrette.
VEGETARIANS: Skip the chicken and add a can of drained and rinsed white
beans. YUM!
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Healthy-Foods Resource
” For the first time I can remember, I
am excited to go home and eat. I don't dread the
evening, wondering what on earth I'm going to make
that will please both my daughter and myself in
addition to being quick and healthy. I didn't think
there was such a dinner!! Enter Menu Mailer... and
dinner has truly been saved. I cannot sufficiently
express my gratitude for the wonderful service you
provide... I thank God for you!” ~Talitha
The answer to that perplexing question, "What's for Dinner?" is
Menu-Mailer. Go to www.savingdinner.com and check it out! You'll find
sample menus galore containing healthy recipes complete with itemized
shopping lists!
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Hip Tips
Do you have a nifty, healthy foods tip you'd like to share? Maybe a
comment you want to share? Send it in with your name and state (or
country) and we'll use it in a future Healthy-Foods issue!
* Hello, Leanne! I'm a new subscriber and am enjoying your newsletter. I
was so happy to see your article about alternatives to cream soups. We
have gotten away from using cream soups almost entirely--and that has been
a staple in our family's kitchen for years! But I wanted to share what we
do. Looking in any old cookbooks, it's easy to see what our
great-grandmothers did--they made a simple white sauce! So that's what I
do--make a simple white sauce (milk, ww flour, maybe a little butter, if I
remember, salt and pepper), then add extra spices, cheese or whatever is
appropriate. To be honest, it doesn't take the special products of dry
milk (and regular milk does taste better :-) and bullion (that is high in
salt). And I even use fresh ground whole wheat flour! So we feel like it
is a healthy, good tasting alternative.
I just wanted to share what we do. Those cream soups are nasty, so I'm so
glad you are offering an alternative. Thanks!
Lara Gunn
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only and in no way should be construed to be medical advice. In no event
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Healthy Foods assume liability for any damages whatsoever resulting from
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publication. All advice should be weighed against your own abilities and
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if advice is safe and suitable for their own situation.
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