Monthly Archives: February 2019

Caring For Ourselves

Caring For Ourselves

Caring For Ourselves

Probably one of the first things we need to know in order to care for ourselves is to consider who we are. We have to know ourselves in all the different aspects of our make up. Are we overly sensitive? Do we stress out easily? What causes us to stress out? Other areas that we need to get a grasp on are things like how much sleep do we need to perform at our best, what foods make us feel good and what ones make us feel yucky and tired, bloated and grumpy, etc. …you get the picture…

Boundaries

Most of us have plenty to do to keep us busy and then some. We can push and push ouselves but shutterstock_107657180cropped&resized ALT="woman by pool"we will eventually break down in one way or another, mentally or physically. Something we need to set up for ourselves is boundaries. Our lives and the sake of our health can’t afford for us to burn ourselves out. It is very important to have “me time” and not feel guilty. Everyone needs the space to relax and recharge – just chill out. It’s not a lazy thing but a necessary one for our well-being. Our bodies aren’t made to push to the limit without some time to ourselves to recover.

Some Vital Things

A practice that is vital to our well-being is making sure we breathe. Of course, we all breathe or we wouldn’t still be alive. But, most people are very shallow breathers. Shallow breathing doesn’t deeply bring in the fresh air and exchange it for the old stale air that is in our lungs. We need oxygen for our systems to work properly. It is good to oxygenate our blood. We are made to be active and breathe deeply for our health.

Another vital practice is drinking water. As I’m sure most of us know, we human beings are made up of approximately 60% water. That water needs to be replenished daily to hydrate our organs and carry nutrients through our bodies in our bloodstream and carry out waste from our bodies. The cells in our bodies are full of water. We need water to make our systems work smoothly and healthily. We lose water every day by sweating, breathing, and other bodily functions. Fresh pure water, not just any liquid, is the best way to replace what is lost – 1/2 our body weight in ounces is a good general rule of thumb.

apple-17528_150girl and apple ALT="girl and apple"Another thing that is vital to caring for ourselves is nutrition. If we aren’t eating properly, our health is sure to go down hill. In order to care for ourselves, we need to make sure that we are adding fresh food, fruits and vegetables, to our diets every day in order to get the nutrients we need. Our bodies aren’t made to perform at their peak on dead, lifeless foods.

Supportive Environment

How important are supportive friends and family to our health? We all need to know we are loved and that we know that people are for us. Maintaining good relationships is really a way we can care for ourselves and others in our lives. There are few things as toxic as bad relationships – “bad blood” between people can actually cause people’s health to fail. It’s like adding a poison to their systems. There is a saying I love by Voltaire. It is “I choose to be happy because it is good for my health”. If we are unhappy and full of animosity towards others, it can’t be healthy. It is one of our jobs in caring for ourselves to make sure that we do whatever it takes to maintain good supportive relationships.

Movement and Rest

We can’t forget movement in taking care of ourselves. Daily exercise is a necessary part of our ideas-for-exercise-00015532-490x190womanongrassstretchingtoside cropped ALT="woman stretching"well-being. We need to walk each day at the very least, and not just sit around and veg. Of course, doing more than just the basic walking in our houses is better if we really want to care for ourselves. Brisk walking outdoors is a great way to exercise as are bicycling, swimming, hiking, different sports like tennis, basketball, etc. Our bodies are meant to move for optimum health benefits or our muscles will become weak and even the simplest tasks will seem difficult.

Rest is necessary in caring for ourselves. Each person needs a certain amount of sleep, probably adequate sleep - pinterest resized ALT="woman sleeping"somewhere between 6 and 8 hours a night, to perform best. If you short change the rest, then other areas of your life will be negatively affected by it. Another way of bringing about a restful state that can be beneficial to your health is meditation. It’s a way to slow everything down and take the focus off the stresses in your life and just be at peace.

And Lastly …

Although not necessary, doing something special for yourself is a great way to care for yourself in a positive way. Treating yourself to a spa day, getting a massage, a manicure, pedicure, facial, etc. goes a long way in making you feel cared for.

One Response so far.

    1. I am constantly searching online for ideas that can facilitate me. Thank you!

Brisk Walking Doesn’t Require a Gym

Brisk Walking Doesn’t Require a Gym

Walking is one of the simplest forms of exercise we can do. We walk all the time in our daily lives. Walking, especially brisk walking, is strongly recommended for the health benefits that come from doing it. We can choose to keep it at a minimum or we can choose to take advantage of simple options in our day to increase our walking and pick up the pace. Little things like parking farther away from a walking-workout-400ALT"Woman brisk walking"store we’re going to or taking the stairs instead of the elevator can be beneficial to our health. Also, make a point to get out in nature. There are parks in almost every city and town and also hiking trails that will make our walks so much more enjoyable.

Benefits of Brisk Walking

Regular brisk walking exercises our muscles, gets our heart rate up and gets our blood flowing. It also burns calories, helps to trim the waistline and it makes us breathe harder. Our muscles need to move or they will become weak. Our bodies need to be oxygenated to move the old stale air out of our lungs. This process will help to clean our blood and also get our lymph system moving.

Brisk walking helps us get in shape. It is recommended to do some form of physical activity every day for 30 minutes for the sake of our health.

By not taking advantage of something as simple as walking, we could be undermining our health. Brisk walking is not something that needs special equipment or an expensive gym membership. It is something that requires us to use our will power to just get out the door and go for it! Sometimes it’s just the little things that we can easily overlook that will really increase our health in small ways…every day.

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Best Foods To Buy Organic

Best Foods To Buy Organic

bigstock - fresh organic vegetables resizedALT="buy organic foods"

Buy Organic

As much as possible, I like to buy organically grown fruits and vegetables. In the summer we grow a large garden with mostly vegetables and herbs and we also grow strawberries. We like to grow greens like kale, spinach, arugula and lettuce in our winter garden.

I like to know that the food our family is eating is the best we know how to get. So besides growing our garden, I try to buy organically grown produce whenever I can. I have heard that there are fruits and vegetables that are especially important to buy organic, so they are the ones I try to avoid buying conventionally grown.

There are several fruits and vegetables that are known to have high levels of pesticides in them – they are called “The Dirty Dozen Plus”. To avoid these high levels of pesticides, the best thing to do is to buy them organically grown or grow them yourself. Here is a list that I wanted to share with you of the ones it would be best to buy organic:

    • Apples
    • Strawberries
    • Grapes
    • Celery
    • Peaches
    • Spinach
    • Sweet Bell Peppers
    • Nectarines
    • Cucumbers
    • Potatoes
    • Cherry Tomatoes
    • Hot Peppers
    • Kale/Collard Greens
    • Summer Squash

(from Andrew Weil, MD)

I found this list very helpful for making good decisions for my family and wanted to pass it on. I’m sure that we all want to be healthy and lead our families to be that way too – so every little bit helps. If we can avoid unnecessary pesticides in our food – that’s one step in the right direction.

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Do You Ever Worry About Water?

Do You Ever Worry About Water?

Safe Drinking Water

Do you ever worry about water? I do. Probably more now that I live in California. Water is such a big issue and something we shouldn’t take for granted.

I’ve been watching a television show called “Buying Alaska”. People want to go there to get away from the city or the lower states and live a more simple life in the pristine wilderness. It is so beautiful in Alaska – it’s not surprising that people want to go there. I think they call it the last frontier. Fresh air, beautiful scenery, fishing, hunting and …TRUCKED IN WATER??? That little detail has really struck me!  Not all homes there are like that, but I was surprised how many there were, at least on that show. Being out in Alaska living that simpler lifestyle surrounded by peace and the beauty of nature, and you have to depend on a truck to bring you water? That was mind-blowing to me.

Like most of us know, water is a necessary part of life – especially pure, drinkable water. Sometimes that may be hard to find. There is so much pollution around that many people drink only bottled water because they feel that it is the drinking water they can trust because all of the cities’ systems have to be so heavily chlorinated to make the water drinkable.

Be Prepared

In times of disaster or power outages because of storms, I know I would feel better if I had a system to get pure drinking water when all the normal systems aren’t operating. That is why I am so interested in the Berkey Water Filtration System. With this system, you don’t need electricity to run it. It is gravity fed and you can add water from whatever fresh source you have. It can safely filter rain water, stream, pond or lake water. These filter systems by Berkey have been berkeywaterfilter1 (from best water purification reviews)taken to countries where the water is very questionable to drink and it has turned it into safe drinking water.

I know it gives me security and a sense of being “rich” when I have a stream or lake close to where I live. I may not be able to safely drink directly out of it, but with the Berkey Water Filtration System, I’ll always have pure water to drink and cook with. Since water is a necessary part of life, I think it should be a consideration for everyone. What will you do for drinking water if it stops running out of your faucet for whatever reason? Or what if the chlorine levels get so high, that it causes you concerns for your health?  I think it’s a subject worth considering.

The Berkey system doesn’t filter salt water but it will filter any fresh water source. It is portable too, since it doesn’t require electricity to run, it can be taken almost anywhere. You could even take it camping with you.

The Berkey Water Filtration System offers several different models that produce the same quality of water but different capacities – depending on your needs. It is the ultimate in water borne contamination removal and reduces a long list of contaminants and pathogenic bacteria. Each Berkey filter has a life of 3,000 gallons – and 6,000 gallons for a 2 filter system. It removes more pollutants than any other system on the market today.

 

 

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Black Bean Casserole

Black Bean Casserole

…with Corn Tortillas too…

This is a tried and true recipe! I have made it many times and it has been a good one. Many of my friends have asked me for the recipe because, well…I guess you could say it is YUMMY!

black bean casserole 750 with watermark

My family loves black beans. I make them in the crockpot almost every week. I love the crockpot, it makes things like beans so simple – soak them overnight, drain them in the morning, put them into the crockpot with fresh water and salt and you’re done. I start mine on high and let it go like that for most of the day and then turn it down to low until we are ready to eat. So simple – but so good!

Anyway, this recipe can be made with either canned black beans or ones that you cook yourself either in a pot on the stove or in a crockpot.

Here is the Recipe:

Ingredients:

    • 2 cups chopped onion (2 large)
    • 1 1/2 cups chopped green bell pepper (2 medium)
    • 1- 14 1/2-ounce can diced tomatoes
    • 3/4 cup picante sauce (or salsa)
    • 2 teaspoons – 1 tablespoon ground cumin
    • 2 – 4 cloves garlic, minced
    • 2 – 15-ounce cans black beans, drained OR 4 cups cooked black beans
    • salt to taste
    • 12 6-inch corn tortillas
    • 2 cups shredded reduced-fat Monterey Jack or Pepper Jack cheese (8 ounces)
    • 2 medium tomatoes, sliced (optional)
    • 2 cups shredded lettuce (optional)
    • sliced green onion (optional)
    • sliced pitted ripe black olives (optional)
    • 1/2 cup light sour cream or plain Greek yogurt (optional)

Directions:

1. First, preheat your oven to 350 degrees

2. In a large skillet, combine onion, bell pepper, undrained tomatoes, picante sauce (or salsa), cumin, garlic and salt. Bring to boiling; reduce heat. Simmer, uncovered for 10 -15 minutes ( or until your onions and peppers are how you like them) – then stir in the beans.

3. Spread one-third of the bean mixture over the bottom of a 3-quart rectangular baking dish. Top with 6 of the tortillas, overlapping as necessary, and 1 cup of the cheese. Add another one-third of the bean mixture; topping with remaining tortillas and remaining bean mixture.

4. Bake, covered, in a 350 degree oven for 35-40 minutes or till heated through. Sprinkle with remaining cheese. Put back in oven to melt the cheese. Take out of the oven and let stand for about 10 minutes before serving.

5. Optional – top with tomato slices, shredded lettuce, green onion and olives, light sour cream or plain Greek yogurt.

Serves 6 to 8

(adapted from the Better Homes and Gardens New Cookbook)

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Relax and De-Stress

Relax and De-Stress

Something We All Need Is To Relax

bbigstock zen rocks and orchids 300ALT="relax with flowers and stones"That’s probably a strong statement – “we all need to relax and de-stress”, but I don’t know too many people who could say that they aren’t stressed out and don’t need to relax. I am someone who has a hard time allowing myself to relax and I bet I’m not alone. It’s important to make time to de-stress – it’s a priority and we need to make room in our busy schedules for it.

Our bodies won’t be able to function very well in the long-term if we aren’t giving ourselves a chance to release the anxieties and stresses and just relax. Sometimes we just need to take some time for ourselves. That’s good advice for all of us including me. ???? I’m one of those people who has a hard time doing nothing. There always seems to be things that I need and want to do – like the saying goes, “there just aren’t enough hours in the day!”. I have a friend that used to say that she wished she didn’t need to sleep so that while everyone else was sleeping she could get a lot done. In some ways, I have to admit, I’m a lot like that.

I have to say that I have a couple of ways that help me to de-stress and relax though. There are lots of ways that people can choose to try to “chill-out” and everyone is different about what helps them.

    • bigstock foot massage 300ALT="relax with foot massage"I have to confess that I am a foot massage addict. I love having my feet massaged. My husband can tell you that there is seemingly no end to this desire of mine! I’ve had my feet massaged at a spa and an hour wasn’t enough for me – it could have gone on and on and I would have loved it. Besides, relieving tensions, foot massage and foot reflexology are great ways to stimulate our body organs and systems. Reflexology stimulates the nervous system to release tension and it can help relieve problems related to stress.
    • bigstock shoulder massage 300ALT="relax with shoulder massage"Another stress relief addiction of mine is shoulder and neck massage. Almost everyone who touches my shoulders says that they are so tight. I am someone who holds most of my stress in my shoulders and neck and somehow, I haven’t mastered the art of not doing that! I know many people can relate to this and having my shoulders massaged really helps to release tension. The shoulders and neck hold up the head which puts a lot of stress on these areas. Massage helps the flow of energy by increasing the circulation that has been hindered by the tense muscles. Working away the tension with massage encourages relaxation and is a great stress buster and way of recharging our energy.

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Red Kuri Squash Soup

Red Kuri Squash Soup

red kuri squash 500ALT="red kuri squash"

This Red Kuri squash is so beautiful and the color is so deep and rich … and so fall-like. A friend of mine grew it and gave it to us and it inspired me to make a delicious fall squash soup. Even though I live in California, fall is in the air. I can smell it in the cool of the morning and I can smell it in the cool of the evening. I have to say I like that smell that signals a change of season. But, I have to admit, that I still love the sunny, hot days that are between those cool times!

This was the first time I ever had a Red Kuri squash before. I’ve had many winter squash varieties but never this one. I would say that the flesh of this squash is not as sweet as some other varieties – possibly a hint of bitterness too. I’m not sure if that’s typical of this variety or just the one that I used. I baked my squash whole to keep the moisture in – cut it open and seeded it and scooped out the flesh. I’m sure you can cook it many other other ways though.

Here is the recipe for my Red Kuri Squash Soup:

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Ingredients:

    • 1 medium red kuri squash or other winter squash of your choice
    • 1 medium onion, chopped small
    • 1/2 large red bell pepper, roasted and peeled, and chopped small
    • 4 cloves garlic, minced
    • 1 cup chicken broth
    • 1 teaspoon sugar
    • 1 teaspoon soy sauce
    • 2 teaspoons extra virgin olive oil
    • 1/2 teaspoon salt
    • 1 cup coconut milk (NOT the light kind) or coconut cream

Directions:

1. Preheat your oven to 350 degrees

2. Poke your squash all over with a fork or sharp tipped knife (be careful not to poke yourself!) Put your squash in the oven to bake. It will be done when you can easily pierce through the outer skin to the soft flesh inside.

3. When your squash is done, take it out of the oven and set aside to cool a little before cutting open and removing the seeds.

4. While your squash is baking, roast and peel your red bell pepper and chop small

5. Saute your onion, peeled red bell pepper, and garlic in a little olive oil until tender

6. Scoop out your cooked squash and combine it with your sauteed onion, pepper and garlic and add to blender with chicken broth, sugar, soy sauce, olive oil and salt.

7. Blend all ingredients until smooth, (you may have to do 1/2 of the ingredients at a time in your blender) OR you can use an immersion blender

8. When blended, put soup in a pot, add your coconut milk or coconut cream and heat, stirring until heated through.

9. Top with chopped red bell pepper and ENJOY!

serves 2

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Best Foods To Help You Sleep

Best Foods To Help You Sleep

Let’s Try To Get Some Sleep!adequate sleep - pinterest resizedALT="woman getting sleep"

More and more people are having trouble sleeping these days. I’m sure the reasons for each person are different but it is becoming a very prevalent thing. I’m one of those people. I just recently read about a few things that are helpful for people with sleeping issues to try. Anytime I hear anything that could help with sleep issues “I’m all ears”.

Not being able to sleep when it’s time to sleep can be torture. I usually get up and try to read or listen to music or a story or watch a You Tube video. But, after a while, that gets pretty old. Anyway, I was happy to read the article and get to try some things that hopefully will bring relief.

Here Is A List Of Some Helpful Foods

bigstock-Sweet potatoes 125ALT="sweet potatoes"1. Sweet Potatoes sweet potatoes are a good source of magnesium, which is the relaxation and anti- stress mineral. Sweet potatoes are great baked, mashed, put in soups and stews, etc.bananas 125ALT="bananas"

2. Bananas – bananas can have a soothing effect. They have tryptophan which gets converted to serotonin and improves mood. Bananas are great by Glass of Milk 100ALT="glass of milk"themselves and in so many things. I really like them in smoothies.

3. Milk – milk contains tryptophan, which is an amino acid that helps induce sleep. I like to heat mine up a little and it really seems to help. There is something to the ” warm milk” thing and sleep. Dairy that contains both tryptophan and calcium are some of the best sleep-inducing foods.

4. Whole grain cereal – cereal like Kashi and Shredded Wheat are complex carbohydrates, as are shredded wheat cereal 100ALT="cereal and milk"whole grains like quinoa and brown rice. Complex carbs, especially when combined with a small amount of protein, contain just enough tryptophan to relax the brain. Whole grain cereal and milk is a great combination for inducing sleep because the calcium helps the brain to use tryptophan to manufacture melatonin.

5. Cherries – especially tart cherriesBigstock cherries 125ALT="cherries", are some of the only fruit that contains melatonin which comes from the amino acid tryptophan that helps induce sleep. Have a few of those before bed or drink some tart cherry juice to help you sleep better.

Hopefully, these suggestions will help you to relax and get some well needed rest.

Sweet Dreams!

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Vegetarian Protein Chart

Vegetarian Protein Chart

Almonds resizedGet Your Vegetarian Protein

I’m not a vegetarian, but I definitely lean that way. I was a vegetarian for 12 years but started eating a little fish and small amounts of meat, on occasion. I saw this chart and thought it was good information to pass on about sources of protein for people who don’t eat meat.

From Vegetarian Times

Here is a list of some vegetarian protein sources and their protein amounts per serving size:

Food Serving Size Protein (g)

Greek yogurt, plain nonfat 6 oz. 17

Tempeh 1/2 cup 15.4

Tofu, firm 4 oz. 11

Lentils, cooked 1/2 cup 8.9

Milk, plain nonfat 1 cup 8.3

Peanut butter 2 T 8

Pinto beans, cooked 1/2 cup 7.7

Almonds 1/4 cup 7.6

Black beans, cooked 1/2 cup 7.6

Chickpeas, cooked 1/2 cup 7.3

Soy milk, plain 1 cup 7

Almond butter 2 T 6.7

Soy yogurt, plain 8 oz. 6

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Benefits of Lemon Water

Benefits of Lemon Water

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Lemon Water And Your pH

The proper pH is very important to health. pH is a measure of acidity or alkalinity on a scale of 0 to 14. Zero is extremely acidic, while 14 is extremely alkaline. The pH is neutral in the middle, at 7, which means that there is complete balance between acid and alkaline.

Most people’s pH is acidic which is the breeding ground for disease – subjecting their bodies to internal pollution and acid waste. The SAD (Standard American Diet) and most people’s stressful lifestyle cause a state of acidity.

You don’t want your pH balance to swing to the extreme of being too acidic or too alkaline. It is best to maintain a place somewhere in the middle or to the slightly alkaline side. Besides an acidic diet, stress is also a big factor in acidity in the body – and who doesn’t have stress in their lives? Not too many of us for sure!

Probably the worst culprit that affects our pH balance is an acid-forming diet. Foods that cause an acid reaction in our bodies are processed foods, white flour products, sweets, fried foods, meat, dairy, bad fats such as trans fats, etc. Many of these acid causing foods also lack the nutritional components that our bodies need.

The subject of pH is a very large and involved one, but extremely valuable to our health. One OLYMPUS DIGITAL CAMERAsmall, but very beneficial addition to our diets every day to help alkalize our bodies, is lemon water. It sounds simple and it is. Every morning, add the juice of 1/2 lemon to a cup of warm water and drink it when you get up. It is also good to have this refreshing drink any other time during your day, warm or cold. Fresh lemon juice supplies vitamin C and helps alkalize your body. It is also great for cleansing the liver. It must be the juice of FRESH lemons (or limes) and not the bottled juice. This little addition to your daily regime, will go a long way toward alkalizing your body. Try it – it’s actually a great little drink and it’s a good habit to adopt to increase your body’s alkalinity and a small price to pay to increase your health.

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Growing Winter Greens

Growing Winter Greens

Kale and Swiss Chard

Greens grow year round here in the SF Bay Area. I also know that they grow well in Southern California and also the Pacific Northwest, around the Portland, Oregon area in the winter too. Having fresh greens from your garden in the winter is such a healthful addition to your meals. Even if you don’t have an actual garden space, they grow really well in planter boxes that you can have on your deck or porch. Greens like Kale and Swiss Chard are hardy and actually really like the cooler weather.

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Swiss Chard

One of the great things about the planter boxes is that you can have them closer to your house for easier access. Another advantage of the planter boxes near your house is to discourage the garden pests. My husband had a patch of winter greens growing in the garden – kale, chard, lettuce and arugula. One day when he went out, a gopher had gotten to them and had eaten everything except the arugula! What a bummer! At least he found out that they don’t like arugula! The reason the gophers came around was probably because this time of year he isn’t in the garden as much and they seized their opportunity! So, this is another good reason why planter boxes are great because they can be close to home so you can keep an eye on your precious plants! If you build the boxes yourself or have them made for you, the best woods to use are redwood or cedar because they are beautiful and rot resistant.

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A couple of my favorite ways to use the winter greens we grow are baked in quiche or casseroles and also using them raw in green smoothies. My family has a green smoothie almost every morning with fresh and frozen fruit, almonds, peanut butter, etc. along with fresh greens like kale and swiss chard that we grow here at home. The reason for the etc. in the smoothie ingredient list is that everyone in my family does their own combo but fresh greens are always an important ingredient is everyone’s smoothie. We use our Blendtec blender to make smoothies with greens because it is very powerful and will completely blend all the ingredients until smooth and creamy. Many household blenders will leave the greens kind of chunky and actually not very pleasant.

Having your own little planter garden is actually very rewarding. It’s also a health advantage to pick your greens fresh as you need them. That way you will get the most nutrients from them. When vegetables come from a long distance away and then are stored for a time, they lose some of their valuable nutrients.

Besides kale and swiss chard, there are other green plants that grow well in boxes and do well in cooler weather over the winter – spinach, arugula and lettuce are some of the other greens you can easily grow. The easiest way to start your planter boxes is to buy six-packs of the plants that you want – this will give your little garden of greens a jump start.

You don’t need to harvest the whole plant when you want to use some greens. Just carefully pick a few or as many leaves as you need, without entirely stripping each plant. Take a few leaves from each plant and that won’t shock them and they will continue to be happy and grow so you can continue to enjoy them through the winter months. ????

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Best Foods To Buy Organic

Best Foods To Buy Organic

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Buy Organic

As much as possible, I like to buy organically grown fruits and vegetables. In the summer we grow a large garden with mostly vegetables and herbs and we also grow strawberries. We like to grow greens like kale, spinach, arugula and lettuce in our winter garden.

I like to know that the food our family is eating is the best we know how to get. So besides growing our garden, I try to buy organically grown produce whenever I can. I have heard that there are fruits and vegetables that are especially important to buy organic, so they are the ones I try to avoid buying conventionally grown.

There are several fruits and vegetables that are known to have high levels of pesticides in them – they are called “The Dirty Dozen Plus”. To avoid these high levels of pesticides, the best thing to do is to buy them organically grown or grow them yourself. Here is a list that I wanted to share with you of the ones it would be best to buy organic: 

  • Apples
  • Strawberries
  • Grapes
  • Celery
  • Peaches
  • Spinach
  • Sweet Bell Peppers
  • Nectarines
  • Cucumbers
  • Potatoes
  • Cherry Tomatoes
  • Hot Peppers
  • Kale/Collard Greens
  • Summer Squash

(from Andrew Weil, MD)

I found this list very helpful for making good decisions for my family and wanted to pass it on. I’m sure that we all want to be healthy and lead our families to be that way too – so every little bit helps. If we can avoid unnecessary pesticides in our food – that’s one step in the right direction.

 

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Broccoli Quiche

Broccoli Quiche

 

 

 

 

 

 

 

I Love Broccoli Quiche!

Quiche is great for any meal, but it is especially nice for a brunch idea this time of year. This is a very simple but delicious meal for the whole family.

 

broc quiche 668 x 440 with textBroccoli Quiche

 

Broccoli has to be one of my favorite vegetables. My family never ate broccoli when I was growing up, so when I was introduced to it at my neighbor’s house – I fell in love -veggie love! It then became my first choice in veggies and still is. So, that’s why I like broccoli quiche so much.

 

Some of the great things about quiche are that you can make it ahead, it is perfect to bring to a potluck dinner because it is easy to transport and it is simple to reheat the whole quiche in the oven for about 15 – 20 minutes @ 350 degrees. Like a casserole, after the initial preparation, cooking and clean up, it is a very easy thing to serve and most of the mess is already dealt with. ???? And, the best thing, is that it tastes great. Hope you enjoy it as much as my family and I do!

 

 

Broccoli Quiche

 

 

 

Healthy and Fit Woman: Debra Rose

 

Recipe type: Brunch

 

 

 

Prep time: 

 

Cook time: 

 

Total time: 

 

 

 

 

Serves: 4 to 6

 

 

 

 

A classic favorite the whole family will enjoy

 

Ingredients
    • 4 eggs

 

    • 1 cup milk

 

    • 1½ cups broccoli florets, steamed

 

    • 1 medium onion, chopped small

 

    • 1 clove garlic, minced

 

    • 1½ cups sharp cheddar cheese (or flavorful cheese of your choice)

 

    • ½ tsp salt

 

    • 1 Tbs soy sauce

 

    • ½ tsp onion granules

 

    • ½ tsp garlic granules

 

    • For Crust:

 

    • 2 cups all-purpose flour or whole wheat pastry flour

 

    • 1 stick of butter, cold and cut into small slices

 

    • a pinch of salt

 

    • ½ cup of ice water

 

 

 

 

 

Instructions
    1. Preheat oven to 350 degrees

 

    1. Combine all the crust ingredients with a pastry blender or fork until it resembles coarse balls about the size of small peas. Gather up the dough and gently form into a large ball and cut in half. On a lightly floured surface, gently flatten one of the balls and start rolling it out with a rolling pin until the crust is a little larger than your 9″ pie plate. Gently fold the crust in half and lay in the pie plate and unfold. Position it with your hands and cut off extra overhanging crust – leaving about an inch of overhang to turn under and flute. Flute around the entire crust. This recipe makes 2 crusts.

 

    1. Prebake your crust for 5 minutes @ 350 degrees (put dry beans – enough to cover the bottom of the pie shell – in your unbaked crust while you prebake to prevent the crust from bubbling – remove the beans after the crust is prebaked)

 

    1. Whisk together your eggs, milk and seasonings and set aside

 

    1. Saute your onion and steam your broccoli

 

    1. When crust is out of the oven, cover the bottom with ½ the cheese, the sauteed onions and the steamed broccoli.

 

    1. Sprinkle raw minced garlic (or saute it first, if you prefer) over the top of everything

 

    1. Pour your seasoned egg/milk mixture over the other ingredients

 

    1. Top with the remaining cheese

 

    1. Bake @ 350 degrees for 1 hour (Check by jiggling it. If it just slightly jiggles, take it out, it is done. But if it seems too loose and still jiggles a lot, bake it about 5 – 10 minutes longer – make sure to check it)

 

    1. Take out of the oven when done and let stand for about 10 minutes to set up before serving.

 

 

 

 

 

 

 

 

 

 

 

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Dehydration

Dehydration

Dehydration Is Very Common

fitness girl drinking water resized and croppedALT="avoiding dehydration"Most people don’t drink enough water and they are in a constant state of dehydration. I definitely go through spurts when I consciously drink my water and other times when I just go on with my day and forget about how important it is. Many times I drink coffee in the morning and after that I don’t even feel thirsty so I “forget” about drinking water. I’m sure that I’m not alone in this bad habit of neglecting something so important. So I’ve found that I have to make it obvious to myself and I’ve been filling quart jars with the amount of water I should be drinking – 1/2 my body weight in ounces. This is a good way for me to insure that I’m getting enough water.

Symptoms of Dehydration

There are many symptoms of dehydration like headaches, low-energy, constipation, irritability, heart palpitations and dizziness to name a few. I even get jittery when I’m dehydrated. Our bodies are made up of about 60% water, so it is very important that we are replenishing it so that our systems will function properly. Water is in our cells, tissues and organs so it is essential that we replace it for the sake of our health. When we are dehydrated our skin is dry and it loses the resilience that hydrated skin has. When it is pinched, it doesn’t bounce back to its normal state quickly. Also, our skin will begin to wrinkle faster if we are dehydrated.

Dehydration and Insomnia

Something that really surprised me recently, is that some insomnia can be caused from dehydration. I definitely am inconsistent with my sleeping habits so I am on a quest to figure out what I do during the day – what I eat and drink – that may be a key to my having good nights or bad nights. When it might seem like something mysterious that you can’t figure out, it may just be dehydration. Many times I make the effort not to drink coffee or anything caffeinated in the afternoon, or make sure I’m not eating chocolate or anything that I think may be affecting my sleep. But, one thing I sometimes neglect thinking about, is how much water I am drinking and this may be a factor in my sleeping issues. I wanted to pass this on because you might know about other symptoms of dehydration, but you may not have known about this one just like I didn’t. I know that I can take water for granted but it is such a valuable part of our health and I don’t want to forget that.

Let’s stay hydrated my friends! ????

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