Turkey day is almost here.  Families and friends will be sitting around tables abounding with food.  Turkeys (and tofurkeys) will be roasted, barbecued, grilled, fried and stuffed!   Tummys will be full and leftovers to be had the next day. 
Here are a few recipe ideas that are quick and easy that you still have time to prepare for Thanksgiving.  I used traditional recipes and tweaked them a bit. 

String Beans with Shallots (Serves 6)-via barefoot contessa
1 pound French string beans (haricots verts), ends removed
Kosher salt
1 tablespoon good olive oil
3 large shallots, large-diced
1/2 teaspoon freshly ground black pepper

Blanch the string beans in a large pot of boiling salted water for 1 1/2 minutes only. Drain immediately and immerse in a bowl of ice water.
Heat the oil in a very large sauté pan (12-inch diameter) or large pot and sauté the shallots on medium heat for 5 to 10 minutes, tossing occasionally, until lightly browned. Drain the string beans and add to the shallots with 1/2 teaspoon salt and the pepper, tossing well. Heat only until the beans are hot.
If you’re using regular string beans, blanch them for about 3 minutes, until they’re crisp-tender.

Butternut and Sweet Potato Soup (serves 4)-via Nigela Lawson
5 cups diced butternut squash and sweet potato (from a packet)
6 cups hot chicken broth (or vegetable stock)
1/2 teaspoon ground cinnamon 
1/2 teaspoon ground mace
good grinding of pepper
8 teaspoons  coconut, almond, soy or hemp milk (if desired)

Put the diced butternut and sweet potato in a saucepan with the hot chicken or vegetable stock and both spices.
Bring to the boil and simmer for 15 minutes, or until the vegetables are tender. Add some pepper to taste.Puree the soup in a blender - you will find that by removing the centre nozzle on the lid and placing a hand or tea towel over the top, you will not get a build-up of pressure or an explosion of soup on your walls.
Pour the blended soup into two bowls, garnishing each bowl with swirls made with 2 teaspoons of milk (if desired)

Herb Roasted Turkey (Serves approx. 12)-Via Eatingwell.com

1 10-12-pound turkey
1/4 cup fresh herbs, plus 20 whole sprigs, such as thyme, rosemary, sage, oregano and/or marjoram, divided
2 tablespoons sunflower, oil
1 teaspoon salt
1 teaspoon freshly ground pepper
Aromatics, onion, apple, lemon and/or orange, cut into 2-inch pieces (1 1/2 cups)
3 cups water, plus more as needed

Position a rack in the lower third of the oven; preheat to 475°F.
Remove giblets and neck from turkey cavities. Place the turkey, breast-side up, on a rack in a large roasting pan; pat dry with paper towels. Mix minced herbs, oil, salt and pepper in a small bowl. Rub the herb mixture all over the turkey, under the skin and onto the breast meat. Place aromatics and 10 of the herb sprigs in the cavity. Tuck the wing tips under the turkey. Tie the legs together with kitchen string. Add 3 cups water and the remaining 10 herb sprigs to the pan.
Roast the turkey until the skin is golden brown, 45 minutes. Remove the turkey from the oven. If using a remote digital thermometer, insert it into the deepest part of the thigh, close to the joint. Cover the breast with a double layer of foil, cutting as necessary to conform to the breast. Reduce oven temperature to 350° and continue roasting for 1 1/4 to 1 3/4 hours more. If the pan dries out, tilt the turkey to let juices run out of the cavity into the pan and add 1 cup water. The turkey is done when the thermometer (or an instant-read thermometer inserted into the thickest part of the thigh without touching bone) registers 165°F.
Transfer the turkey to a serving platter and cover with foil. Let the turkey rest for 20 minutes. Remove string and carve.
Make Ahead Tip: Equipment: Large roasting pan, roasting rack, kitchen string, thermometer
                            Organic Turkey can be found at stores like whole foods or local farms.   

                                    Brands like Bell and evans can be found in supermarkets                       

Cornbread Stuffing (serves 12)-via eatingwell.com
2 cups finely chopped onion
1 1/2 cups finely chopped celery
1/4 teaspoon salt
Freshly ground pepper, to taste
2 pounds prepared cornbread, cut into 3/4-inch cubes (about 12 cups)
1/4 cup chopped fresh parsley
1 tablespoon chopped fresh sage
1 1/2-3 cups reduced-sodium chicken broth

Preheat oven to 325 degrees F.   Coat a 9-by-13-inch baking pan with cooking spray.  Add onion and celery; cover, reduce heat and cook, stirring occasionally, until tender, about 10 minutes.
Transfer the mixture to a large bowl. Season with salt and pepper. Add cornbread, parsley and sage.
Bring broth to a simmer in a small saucepan. Pour 1 cup over the stuffing mixture and toss gently (the cornbread will break into smaller pieces).
Add as much of the remaining broth as needed, 1/2 cup at a time, until the stuffing feels moist but not wet. Spoon the stuffing into the prepared pan and cover with foil.
Bake the stuffing until thoroughly heated, about 25 minutes. Serve warm.

Make Ahead Tip: Prepare through Step 3, cover and refrigerate for up to 1 day. Bake at 350°F until hot, about 30 minutes.

As I previously stated in my last post, heart disease involves several risk factors.  Keeping this in mind, adding or eliminating specific foods may not be the answer.  Instead, the medical and scientific communities are beginning to focus on healthy nutrtional plans and the complexity of nutrient interactions in food.  For example, studies have shown completely eliminating dairy products like cheese, that contain saturated fats, may actually have an inverse relationship on heart disease. Cheese and other dairy products contain heart disease causing saturated fat and blood pressure elevating sodium but they also contain heart healthy calcium, vitamin D and potassium. 
A lot of attention has been focused on the Mediterranean Diet (I had to use that word here sorry).  The two specific foods most recognized as beneficial are olive oil and nuts.  These both contain polyunsaturated fats and are used frequently in the mediterranean instead of saturated or trans fats like butter. More importantly, this plan includes a variety of plant based foods such as fruits, vegetables, whole grains, legumes, and nuts.  Several herbs and spices are used in place of salt.  Fish and poultry are eaten more frequently than red meat.  Red meat is limited to no more than a few times per month and fish and and poultry atleast twice a week.  Even the occasional glass of red wine may be included (again moderation is key).  In the next blog post I will break this heart healthy lifestyle nutrition plan down for you. 

Sources:
http://www.mayoclinic.org/healthy-living/nutrition-and-healthy-eating/in-depth/mediterranean-diet/art-20047801

According to the most recent CDC results approximately 600,000 people die of heart disease per year in the United States.  That is 1 in every 4 deaths.   Heart disease is THE leading cause of death for both men and women.  Most people tend to believe the leading cause of death in the United States is Cancer but it is not so. 

The major warning signs and symptoms of a heart attack are:
    -Chest pain or discomfort.
    -Upper body pain or discomfort in the arms, back, neck, jaw, or upper stomach.
    -Shortness of breath
    -Nausea, lightheadedness, or cold sweats
Risk factors include:
    -High Blood Pressure
    -High Cholesterol (LDL)
    -Smoking
    -Overweight and obesity
    -Diabetes
    -Poor Diet
    -Physical Inactivity
    -Excessive Alcohol use
You can help prevent heart disease in several ways.  The most important is seeing your doctor and following their instructions on lifestyle and taking any necessary medications. 
STOP SMOKING!  If you can not go cold turkey there are other options, such as prescription and over the counter (OTC)  medications and chewing gums.  Hypnosis is also an option check out this link on webmd: http://www.webmd.com/smoking-cessation/hypnosis-for-quitting-smoking
Alcohol intake should be limited.  Alcohol is a central nervous system (CNS) depressant that is quickly absorbed from the stomach and small intestine into the bloodstream. A standard drink equals 0.6 ounces of pure ethanol, or 12 ounces of beer; 8 ounces of malt liquor; 5 ounces of wine; or 1.5 ounces (a "shot") of 80-proof distilled spirits or liquor (e.g., gin, rum, vodka, or whiskey)-NIH.    For women and adults over age 65 2-3 standard drinks a day and a maximum of seven drinks a week is considered moderate drinking anything over this is excessive and puts you at risk for heart disease as well as other diseases and conditions.  For men under the age of 65 3-4 standard drinks a day and a maximum of 14 drinks per week is considered moderate and over this amount is excessive.   I do not condone drinking alcohol.  There are some health benefits but just like anything else moderation is key!  For more information and treatment:  http://www.drugabuse.gov/patients-families 
Obesity, high cholesterol (LDL) and high blood pressure is directly related to poor diet and physical inactivity.  There are studies that have shown a genetic predisposition especially if you have a known family history, however, diet and exercise can help decrease your chances of developing the above conditions.  I hate using the D word DIET!  YUCK!  Who wants to be on a diet???  Not me!   For now on in this blog I will not use the word diet (if I do please politely point it out).  In my next blog post I will be discussing food, drink and exercise that will help decrease your risk of heart disease. 

Cheers!

"To be a champion you have to believe in 
     yourself when no one else will."~Sugar Ray Robinson

Sources:
http://www.heart.org/HEARTORG/
http://www.webmd.com/smoking-cessation/hypnosis-for-quitting-smoking
http://www.cdc.gov/
http://www.drugabuse.gov/patients-families

In response to my previous post here are some easily accessible foods to increase energy and performance levels.



 


  gm





Blueberries: These berries have several health benefits.  They contain anthocyanidins which are the phytochemicals that give them their blue color.  The medical research community is in agreement that these antioxidants can help prevent cancer and other diseases.  Besides this amazing benefit the USDA has shown they also help with cognitive function and mental agility which decreases mental fatigue.  You can buy the berries fresh or flash frozen and its recommended to go for the organic if you can because you get the most antioxidant bang for your buck!   You can add them to your morning cereal or yogurt.  You can have as a midday energy boosting snack mixed in a smoothie or juice. 

Almonds:  Nuts are the richest vegetable source of Vitamin E.  They also contain B complex vitamins, potassium, magnesium, calcium, iron and phosphorus.  Most nuts contain monounsatuated or polyunsaturated fats.  Unrefined polyunsaturated fats (which are in raw almonds) are essential.  They provide energy and help to prevent heart disease.  You can eat almonds raw or unsalted as a snack or cut into slivers on top of oatmeal.  A great recipe is to take raw almonds and spread evenly on a baking sheet.  Sprinkle a small amount of sunflower oil (1/2tsp), raw honey and cinnamon on top.  Bake at 350 degrees for approx 10-15 minutes.  So yummy!!!  You can make a batch and keep in a sealed container for snacks or have 4 or 5 in between meals to stave off cravings

Spinach: Leafy veggies like spinach help to boost energy levels.  The  main energy boosting component in spinach is Iron.  A deficiency in Iron usually causes fatigue as well as weakness.  Cognitive function can be affected as well.  We need iron to produce hemoglobin, which is in charge of bringing oxygen to our body’s tissues.  Our tissues and muscles need oxygen to function effectively.  How else would popeye have gotten so strong?   Spinach can be easily added to salad, juices or smoothies and sandwiches. 

There are so many other foods that help promote better functioning bodies and brains.  I will be adding more info and tips throughout this blog.  Enjoy!   GO ORGANIC :)

Caffeine has long been known to be a quick way to gain energy.  Many people, especially young adults, reach for an energy drink hoping that it will increase mental alertness, focus and the capacity to perform better overall in sports and fitness.  The energy drink companies use two key ingredients in most of their beverages; Caffeine and Taurine.  
A study was published this month in the Journal of the International Society of Sports Nutrition by Kammerer et al. stating most energy drinks do not help performance in either sports or cognitive functioning in young adults.  The study performed included the amount of caffeine and Taurine that normally occurs in energy drinks (caffeine 80mg and Taurine  1000mg per approx. 8oz drink).    
Think again before reaching for a red bull or monster.  Try getting energy from fruits, grains, proteins, leafy greens.  If you are feeling fatigued or losing concentration you might be lacking essential vitamins and minerals.  

You can find this article: http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4226910/