Dial Down the Stress This Holiday

Economic worries, job-related demands, family responsibilities, holiday expectations…operating in a constant state of “overdrive” can seriously undermine our health.

Stress prompts the adrenal glands to produce the hormone cortisol.  In small bursts, cortisol sparks the release of blood sugar, increases heart rate and circulation – all meant to energize you to respond to whatever is triggering anxiety.  Unfortunately, todays triggers rarely go away resulting in continuous cortisol production which leaves the adrenals exhausted and your body unable to cope with stress.

Your healing food formula…

A diet rich in these adrenal-supporting nutrients is key to restoring health and managing stress leaving you with increased energy, sunnier moods, sharper focus and a slimmer waistline!

Cocoa
Consuming 1.4 oz of dark chocolate daily spurs the release of endorphins, a feel-good neurotransmitter that inhibits the release of stress hormones.

Vitamin C
A daily 1000mg dose of this vitamin (found in sweet potatoes and spinach) can reduce cortisol levels by 30% in a week!

Calcium
This mineral calms sensory and motor nerves while activating enzymes that release stored energy into muscles helping the body bounce back from stress.

Omega-3s
Just 2 Tbls. of flaxseed daily provides 146% of the RDA of these fatty acids lowering levels of cortisol by 22%.

So this season as you dial down your stress our wish for you is that you excite your senses, boost your awareness, keep your energy flowing, stay well and above all, make your holiday magical!

Recipe of the Week: Mediterranean Tuna Steaks

Each week we be bring you new recipes for delicious, nutritious meals, which will help you maintain a healthy lifestyle. This week's recipe:

Mediterranean Tuna Steaks
Makes 2 servings


Ingredients

• 2-6 oz. tuna steaks, about 1 inch thick
• 2 tsp extra-virgin olive oil
• Salt and pepper to taste
• 1 medium ripe tomato, diced fine
• 6 green olives, pitted and chopped
• 1 Tbsp scallions, chopped
• 2 tsp capers
• 1 clove garlic, mashed
• Pinch of dried whole oregano

Directions

1. Rinse the tuna steaks under cold water and pat dry.
2. Brush tuna steaks with 1 teaspoon olive oil and season with salt and pepper.
3. Preheat grill or broiler.
4. Mix the remaining ingredients in a small bowl and set aside.
5. Grill or broil the steaks on high heat, about 2-3 minutes per side or until desired doneness.
6. Top the tuna steaks with the tomato-olive mixture.

Nutrition Information (per serving)

• 262 calories
• 9g total fat
• 1g saturated fat
• 76mg cholesterol
• 4g carbohydrate
• 40g protein
• 1g fiber
• 450mg sodium

Recipe of the Week: Chunky Vegetable Chili

Each week we be bring you new recipes for delicious, nutritious meals, which will help you maintain a healthy lifestyle. This week's recipe:

Chunky Vegetable Chili
Makes 6 servings

Prep time: 20 minutes
Cook time: 7 to 8 hours (on low)


Ingredients

• 2 Tbsp olive oil
• 1 large onion, chopped
• 4 cloves garlic, minced
• 1 large green bell pepper, cored, seeded, and chopped
• 1 large red bell pepper, cored, seeded, and chopped
• 2 carrots, chopped
• 2 celery stalks, chopped
• 1 Tbsp ground chili powder
• 2 tsp ground cumin
• 1 tsp paprika
• 2 tsp dried oregano
• 1 tsp salt
• 1 can (15.5 ounces) black beans, drained and rinsed under cold water
• 1 can (15.5 ounces) red kidney beans, drained and rinsed under cold water
• 1 can (15.5 ounces) chickpeas, drained and rinsed under cold water
• 1 can (14.5 ounces) diced tomatoes
• 2 cups spicy tomato juice or Bloody Mary mix
• 1 bunch cilantro (flat-leaf parsley), leaves only, chopped

Directions

1. Spray a 6-quart slow cooker with olive oil cooking spray.
2. Heat the olive oil in a large non-stick skillet over medium heat.
3. Add the onion, garlic, and peppers and cook until soft, 7-8 minutes.
4. Add the carrots, celery, chili powder, cumin, paprika, oregano and salt and cook for 5 minutes.
5. Place the cooked vegetables in the slow cooker.
6. Add the black beans, kidney beans, chickpeas, tomatoes, and tomato juice. Stir to combine.
7. Cover and cook on low for 7-8 hours, or until the vegetables are tender.
8. Stir in the cilantro before serving.
9. If desired, garnish with the cheddar cheese.

Nutrition Information (per serving)

• Calories: 276
• Fat: 6.4g
• Saturated Fat: 1g
• Cholesterol: 0mg
• Sodium: 1645mg
• Carbohydrate: 47g
• Fiber: 15g
• Protein: 13g

Recipe of the Week: Chicken in a Pot

Each week we be bring you new recipes for delicious, nutritious meals, which will help you maintain a healthy lifestyle. This week's recipe:

Chicken in a Pot
Makes 4 servings

Prep time: 20 minutes
Cook time: 20 minutes


Ingredients

• ¾ cup chicken broth
• 1 ½ Tbsp tomato sauce
• ¼ tsp ground black pepper
• ½ tsp dried oregano
• 1/8 tsp salt
• 1 clove garlic, minced
• 4 boneless, skinless chicken breast halves
• 2 tsp olive oil
• 2 cups fresh sliced mushrooms

Directions

1. In a medium bowl, combine the broth, tomato paste, ground black pepper, oregano, salt and garlic. Mix well and set aside. 
2. Heat the oil in a large skillet over medium-high heat. 
3. Sautee the chicken in the oil for 2 minutes per side, or until lightly browned. 
4. Add the reserved broth mixture and the mushrooms to the skillet and bring to a boil. 
5. Cover & reduce heat to low and simmer for 20 minutes. 
6. Remove chicken and set aside, covering to keep it warm. 
7. Bring broth mixture to a boil and cook for 4 minutes, or until reduced to desired thickness. 
8. Spoon sauce over the chicken and serve.

Recipe of the Week: Grilled Portobello "Burgers"

Each week we be bring you new recipes for delicious, nutritious meals, which will help you maintain a healthy lifestyle. This week's recipe:

Grilled Portobello "Burgers"
Prep Time: 1-2 hours for marinating the mushrooms

Ingredients

• 6 large Portobello mushrooms (each 4-6 inches across, 8-10 oz. each)
• 3 large cloves garlic, cut into matchstick slivers
• 3 Tbsp Dijon mustard
• 3 Tbsp A.1. steak sauce
• 3 Tbsp Worcestershire sauce
• 3 Tbsp of your favorite barbecue sauce
• 3 Tbsp balsamic vinegar
• ½ tsp liquid smoke
• ½ tsp coarse salt
• 1½ tsp freshly ground black pepper
• ¾ cup extra-virgin olive oil
• 12 fresh basil leaves, thinly slivered, or 2 tsp dried basil
• 6 thin slices Cheddar or Jack cheese (about 6 oz.)
• 1 large ripe tomato, thinly sliced (optional)
• 1 sweet onion, thinly sliced (optional)
• Boston lettuce leaves (optional)
• Mustard, ketchup, mayonnaise, barbecue sauce, and/or relish

Directions

1. Using a paring knife, trim the stems off the Portobellos.
2. Wipe the caps clean with a damp paper towel.
3. Using a sharp object, such as the tip of a metal skewer, make a series of holes in the gill side of the mushrooms, about 1-inch apart.
4. Insert the garlic slivers into these holes, dividing them evenly among the 6 mushrooms.
5. Combine the mustard, steak sauce, Worcestershire sauce, barbecue sauce, vinegar, liquid smoke, salt and pepper in a mixing bowl and whisk until the salt dissolves.
6. Whisk in the olive oil and basil.
7. Pour 1/3 of the mixture in the bottom of a non-reactive baking dish and place the mushrooms in it, gill side up.
8. Swish the mushrooms around to coat the bottoms with marinade.
9. Spoon the remaining marinade over the mushrooms.
10. Let them marinate for 1 to 2 hours.
11. Set up the grill for direct grilling using a two-zone fire. Preheat one zone to high, and the other zone to medium so you can move the mushrooms over if they start to burn.
12. When ready to cook, drain the mushrooms over a small non-reactive bowl to reserve the remaining marinade.
13. Place the Portobellos on the hot grate, gill side down, and grill for about 3 minutes.
14. Turn the mushrooms over and spoon 1 Tbsp of the reserved marinade into each cap.
15. Continue grilling until the Portobellos are browned and very tender, about 4 minutes more.
16. The mushrooms are done when they can be easily pierced with a skewer.
17. If they start to brown too much before they become tender, move them over the medium zone of the grill.
18. After the mushrooms have grilled for 2 minutes on the second side, place a slice of cheese on each and cover the grill to melt the cheese.
19. To serve, place each grilled Portobello on a slice of lettuce.
20. Garnish with tomato and onion slices and condiments of your choice and top with another slice of lettuce to act as a "bun".

Recipe of the Week: Chickpea & Tomato Red Pepper Salad

Each week we be bring you new recipes for delicious, nutritious meals, which will help you maintain a healthy lifestyle. This week's recipe:


Chickpea & Tomato Red Pepper Salad
Beans add loads of nutrients, including fiber, to meals. If you are using canned beans, rinse them to remove excess salt.

Ingredients

• ¾ cup cooked chickpeas 
• ½ cup chopped plum tomato 
• 2 Tbsp chopped red or green bell pepper 
• ¼ cup chopped parsley 
• 2 Tbsp black olives, slivered

Directions

1. Combine all ingredients in a medium bowl and toss to combine. 
2. Chill until served. 
3. Serve with Tomato Red Pepper Salad Dressing (recipe below)

Tomato Red Pepper Salad Dressing (Per Serving)

• 1 small (6 oz.) can tomato paste 
• 1 whole roasted red pepper or pimento from a jar 
• 2 Tbsp red wine vinegar 
• 2 Tbsp water 
• 1 clove garlic, chopped 
• 1 tsp dried basil
• 2 Tbsp black olives, slivered

Directions

1. Combine all ingredients in a blender and blend until well mixed. 

Recipe of the Week: Chicken Tikka with Baby Spinach & Tomatoes

Each week we be bring you new recipes for delicious, nutritious meals, which will help you maintain a healthy lifestyle. This week's recipe:


Chicken Tikka with Baby Spinach & Tomatoes
Makes 2 servings

Ingredients

• 1 large or 2 small boneless, skinless chicken breasts
• ½ cup plain, low-fat yogurt 
• 2 tsp garlic, chopped 
• 2 tsp ginger root, chopped 
• 1 tsp ground cumin 
• 1 tsp ground turmeric 
• 1 Tbsp fresh mint or coriander, chopped (optional) 
• 2 cups cherry tomatoes 
• 2 cups baby spinach leaves

Directions

1. Mix the yogurt, garlic, ginger, spices & fresh mint.
2. Cut chicken into fairly large chunks, about 5 or 6 pieces for each breast.
3. Soak the chicken pieces in the yogurt mixture, turning over to make sure all parts are coated.
4. Let the chicken sit in the fridge in the marinade for an hour or two, if possible.
5. Preheat the broiler.
6. Place the chicken pieces on a lightly-oiled baking pan or piece of tinfoil, and broil for 5 minutes.
7. Turn the chicken pieces over, add the cherry tomatoes and broil for another five minutes. (The pan should be at least 10 inches from the broiler.)
8. Put spinach leaves in a saucepan with ¼ cup of boiling water.
9. Cover tightly and steam for 3 minutes. Drain.
10. Serve the chicken and tomatoes on a bed of spinach.

Nutritional Information (Per Serving)

• 364 calories
• 4g total fat 
• 1g saturated fat
• 54mg cholesterol
• 54g carbohydrate
• 30g protein
• 3g fiber
• 128mg sodium