Healthy-Foods

Healthy-Foods
Just for You!

By Leanne Ely, C.N.C.
Copyright (c) 2006, All Rights Reserved

Volume 7, Issue 35
ISSN 1536-5085
September 7, 2006

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In This Issue--

-Dear Readers
-Defining Healthy by Leanne Ely, C.N.C.
-Great Appliances by Leanne Ely, C.N.C.
-Healthy-Foods Resource
-Hip Tip

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Hello Healthy-Foods Readers!

Two great recipes in this issue—you’re going to love them!

Defining Healthy is something only an expert can do, right? WRONG! Read
the first article and redefine who that expert truly is. You’re going to
be surprised!

Next up, who knew you could have so much fun with an appliance! See why in
the second article.

Our newest product, Mega Menu-Mailer is the answer to those dinner
assembly franchises that cost a royal fortune. If you have always wanted
to do this, but the cost freaked you out, now you can do it yourself.
Check out www.savingdinner.com for the details!

And my newest book is Saving Dinner Basics—a book for beginning cooks is
OUT A review of the book in July’s SELF magazine gives it high praise and
recommendations. Basics is available on Amazon at an amazing discount,
check it out:

http://www.amazon.com/exec/obidos/ASIN/0345485432/themanichousewif/103-2842498-5954265

Another great Saving Dinner book, Saving Dinner for the Holidays isn’t
just a book for the big holidays—this book has great ideas for your last
summer barbecue this Labor Day! 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. You will find the original Saving Dinner book right here, followed
by the low carb version:

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 or two!

To Your Health--
Leanne

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Defining Healthy by Leanne Ely, C.N.C.

Making new and improved healthy eating "rules" for yourself
almost beg to be broken. Most often they are way too ambitious
and don't have a firm grasp on reality. And while eating
healthier and developing a more sound approach to fitness is
high on the list of most people, a lot of people struggle with
what "healthy" constitutes.

There are books, diet gurus and all kinds of fitness
infomercials out there throwing conflicting information out to
the public by the bucket full. There are low-fat, low-carb and
low-protein diets--to name just a few. On the other side of the
fence are high carb, high protein and high fat diets even.
Contradictions are legion and each one has their own particular
spin, with their own particular "scientific data". It's enough
to make you crazy!

How do you deal with this information overload and manage to
maintain a modicum of sanity? The answer may surprise you and
probably relieve you. Do you really want to know who the expert
is?

It's you! You're the one who knows if you bloat after eating
fettuccini and you're the one who knows citrus doesn't agree
with you. You know if you need a more substantial breakfast than
the next guy and you also know if you've secretly hiding a box
of Little Debbie's in the front seat of the car, too.

The answer to weight problems, health problems and food
allergies is you. Surprised? Hoping to hear there was a new diet
doc in town willing to take on your problems? Believe me, you
might actually get some good information from some of these
experts, but one size never, ever, ever fits all and don't be
duped into believing that. You know what works for you and what
doesn't. It doesn't take a rocket scientist to figure out that
in order to make sense of a healthy diet, you need to
eat…healthy! What does that entail and how can you get to this
Promised Land?

Eat as close to nature as possible by eating foods that easily
identify-able. If you're pouring something out of a box and
reconstituting it with water, not only are you probably eating a
whole box full of chemicals, you're paying premium dollars for
that chem-food. A good rule of thumb-if you can't pronounce the
ingredient on the label, don't eat it. It's about eating what
suits you. If you get squeamish at meat of any sort, be a
vegetarian but give the rest of the world the grace not to be a
vegetarian. If you feel better and eat less when you consume a
little more protein, you're on the right track.

The bottom line is figuring out what your body likes and doesn't
like. Do a little sleuthing. Allow yourself some experimentation
and find out what fits. Remember, YOU'RE the expert!

Here's a family-friendly healthy recipe from www.savingdinner.com

Enchilasagna
Serves 12

What do you get when you cross a lasagna with an enchilada? Give
up? Follow this recipe and you'll find out!

2 cans enchilada sauce -- 10 oz. can
1 can tomato sauce -- 12-15 oz. can
1 pound ground beef, extra lean -- cooked and drained
1 tablespoon cumin -- (for fun, use 4 cups cooked and
chopped chicken for a different flavor, or two can of
beans if you're veggie)
1 tablespoon garlic powder
12 each corn tortillas -- chopped
12 ounces black beans, canned -- drained
1 pound low fat cheddar cheese -- or use jack cheese

Preheat oven to 350 degrees and grease a 13 X 9 pan.

In a saucepan, combine enchilada sauce and tomato sauce.
Let simmer.

Brown beef, drain and add seasonings and salt and pepper to
taste.

Add about 1/2 of the sauce to browned beef and set aside.

On the bottom of the pan, pour 3/4 cup of sauce and add about
1/3 of the beef mixture and then beans. Next, make a layer of
corn tortillas, using 1/3 of what you have. Add more beef, 1/3 of
the beans, 1/4 of the cheese.

Repeat these layers: corn tortillas, beef, bean and cheese, till
everything is gone. Top with remaining sauce and remaining
cheese. Bake uncovered for 30 to 40 minutes. Wait 10 minutes
before digging in!

Per serving: 290 Calories; 14g Total Fat;
20g Protein; 20g Carbohydrate; 46mg Cholesterol;
552mg Sodium Food Exchanges: 1 Grain(Starch); 2 1/2 Lean Meat;
1/2 Vegetable; 0 Fruit; 1 1/2 Fat; 0 Other Carbohydrates

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Great Appliances by Leanne Ely, C.N.C.

One of my very favorite appliances is my little ol' bread maker. Mine
is a Sunbeam I picked up from Wal-Mart and while it doesn't make
the greatest bread in the world, it certainly does the bulk of
the work for me and THAT is worth the price of admission!

I've told you before that I consider my kitchen appliances my
indentured servants (the crockpot of course, being my very
favorite. Who else do you know will stay home all day and make
dinner for you-unsupervised even!).

But breadmakers have their place in a modern kitchen, especially
for women who work outside the home. You can program your
breadmaker to start baking at the right time, and arrive home to
smell perfectly baked, homemade bread. If you're a real smart
cookie, you've timed your crockpot too and dinner is ready at
the same time!

But about that wonderful invention, the breadmaker. I love this
thing-it really does help me keep "homemade" in the vocabulary!

Here is an easy snack to whip up for your kids, your friends or
anyone else you know who loves pretzels! These freeze well so
enjoy!

Baked Pretzels (1 1/2-Pound Recipe)
Serves 16

3/4 cup water -warm between 70 and 80 degrees
1 large egg
3/4 teaspoon salt
3 cups whole wheat flour -- use a bread flour or
high gluten flour if possible
2 teaspoons honey
2 teaspoons Bread Machine Yeast (or regular yeast)
1 large egg -- lightly beaten
1 tablespoon water
Coarse salt or sesame seed

Add water, egg, 1/2 teaspoon salt, flour, honey, and yeast to
bread machine pan in the order suggested by manufacturer. Select
dough/manual cycle.

When cycle is complete, remove dough from machine to a lightly
floured surface. If necessary, knead in 1 tablespoon flour to
make dough easy to handle. Roll into a 14 x 6-inch rectangle.

With sharp knife, cut into twelve 14 x 1/2-inch strips. Gently
pull each strip into a rope about 16 inches long. To shape into
pretzels: curve ends of each rope to make a circle; cross ends
at top. Twist ends once and lay over bottom of circle. Place on
greased baking sheets.

Do not let rise. Combine lightly beaten egg and 1 tablespoon
water; brush on pretzels. Sprinkle with coarse salt or sesame
seed. Bake at 350 degrees for 18 to 20 minutes or until done.
(For even browning when using two sheets, switch positions of
sheets halfway through baking.) Remove from sheets; cool on wire
rack.

Per Serving: 89 Calories; 1g Fat; 4g
Protein; 17g Carbohydrate; 3g Dietary Fiber; 23mg Cholesterol;
109mg Sodium. Exchanges: 1 Grain (Starch); 0 Lean Meat; 0 Fat; 0
Other Carbohydrates.

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Healthy-Foods Resource

Intrigued by those new dinner-assembly franchises popping up all over the
country? Price take your breath away? We have the answer and it’s our
version of these places in a do it yourself way—the Mega Menu-Mailer.

Mega Menu-Mailer provides instructions, shopping lists, and recipes to
make 20 freezable entrees for your family. The meals are healthy and not
filled with preservatives and additives. The ingredients are fresh (no
dried onion flakes or MSG filled ingredients, for example), no icky twice
cooked watery casseroles. And the best part is the cost: just $8.95. With
your smart shopping, you can fill your freezer with healthy meals for a
fraction of the cost of those franchise places! There are TWO to choose
from!

Go to www.savingdinner.com and see what everyone’s talking about!

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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!

* Just wanted to make a comment re: Kids and Vitamins.

Did you know that our food today has 20% less nutrition in it than food
did 100 years ago? I heard that on a radio show, and some medical journal
thing was cited - I want to say JAMA, but I can't remember for sure. No
wonder kids are so deficient. Even if you do avoid all junk and give them
good fruits and veggies, the good stuff just simply is not in the food!
We are an overweight but malnourished nation!

Thanks for the newsletter,

Susan
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Would you like to place an ad in this newsletter? Contact
mailto:marketing@stretcher.com subject- healthy-foods and discover the
modest rates for reaching this targeted market.

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Administrative Stuff:

Administrative Stuff:
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The appearance of advertising on Healthy-Foods should not be
interpreted
as an endorsement by the editors of the service, product, business, or
program being advertised. We take no responsibility for claims or
representations made in any ads. Healthy-Foods is for informational
purposes
only and in no way should be construed to be medical advice. In no event
shall Leanne Ely or
Healthy Foods assume liability for any damages whatsoever resulting from
any
action arising in connection with the use of this information or its
publication. All advice should be weighed against your own abilities and
circumstances and applied accordingly. It is up to the reader to determine
if advice is safe and suitable for their own situation.

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Healthy-Foods, Volume 7, Issue 35