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Youtrition…a newsletter with you in mind Dawn L. Barca CHHC
“and in the end it’s not the years in your life that count. it’s the life in your years.” Abraham Lincoln
March 2006
GET MORE APPRECIATION- giving and receiving appreciation builds confidence and promotes happiness. Here are some simple ways to get the praise you deserve and give it to others. Accept compliments-embrace praise instead of rejecting it. Be generous with praise- each day make a point of praising someone in your life. Compliment yourself- negative self-talk can drain energy. Touch speaks volumes- hug frequently, affection is an important factor in feeling connected and appreciated. FOOD FOCUS- Beans (legumes) are a still unrecognized and underrated yet powerful “superfood”. Beans have a powerful effect on cardiovascular health, blood sugar regulation and are rich in anti-oxidants among other nutrients. The addition of beans to a diet can significantly lower blood cholesterol levels. They are high in soluble fiber, low in fat, are a good source of complex carbohydrates and protein and are an economical and versatile addition to your diet. Beans can be added to soups, salads and combine well with grains to provide a complete source of “plant based” protein. Canned beans should be drained and rinsed before using. Dried beans should be pre-soaked, drained and rinsed well before cooking. This significantly reduces the starch (oligosaccharrides) that creates the unpleasant gassiness or bloating that some people experience when eating legumes.
A ½ cup serving of red kidney beans averages 110 calories, <1 g fat, 0 saturated fat, 7 g fiber, 8 g protein, 20g carbohydrate and no cholesterol. Bean, Kale & Sausage Soup
1 medium onion, peeled & diced 2 medium carrots, washed and chopped 1 large sweet potato, peeled and sliced 2 cups pre-cooked (drained & rinsed) beans 1 large bunch kale, washed, trimmed & chopped (approx 10 cups raw) 4 c. stock/broth (chicken or vegetable, homemade or store bought) sea salt & pepper to taste 8 oz turkey sausage or substitute (tempeh, soy sausage, etc) 1-2 tbs olive oil In large stockpot heat pot, add oil. Add sausage or substitute (if using substitute add ¼ tsp crushed fennel seed), stirring until browned. Add onions and carrots, stirring well 2-3 minutes. Add beans, sweet potato and stock, bringing to a boil. Reduce heat and simmer until veggies are tender. Add chopped kale, season with salt & pepper to taste. Add water if needed. Serves 4-6. Quick Rice & Beans2 cups cooked brown rice 2 cups pre-cooked black beans (drained and rinsed) 1 cup marinara or prepared salsa 2 tsp cumin sea salt & pepper to taste Add ingredients together, mixing well. Optional: add chopped cilantro.
Youtrition…a newsletter with you in mind Dawn L. Barca, CHHC www.dawnbarca.com
“and in the end it’s not the years in your life that count. it’s the life in your years.” Abraham Lincoln
November 2005 ENERGY TO SPARE It’s a great feeling to wake up in the morning with energy. It helps you enjoy what you do, and allows you to do it well. We all have days, however, when we just can’t seem to find the power switch. Too often we look outside ourselves for energy. Each day we have to remind ourselves to use our elementary sources of energy; healthy foods, exercise, adequate sleep and some form of relaxation. Decide today that you’ll remember to use basic, simple energy sources that will give you big results. - Don’t skip breakfast. Start your day with a full tank of fuel. It promotes mental clarity, provides physical energy and assists your metabolism throughout the remainder of the day. It will also enable you to make healthy and calorie conscious decisions later in the day. - Considering banishing/significantly reducing processed foods in your diet. While they may supply you with temporary energy they also provide unnecessary calories, preservatives, unhealthy fats and little else. Consider that your body easily recognizes fresh fruit or whole grains & can assimilate and easily and quickly use these foods for energy. Processed, convenience foods require extra energy to digest and metabolize their calories. Eat foods in their whole or recognizable states as often as possible. - Sleep provides energy. It cannot be replaced with caffeine, power bars or any other stimulant. Proper sleep provides time for body & mind repair and recharging. REM sleep is essential in maintaining a consistent level of energy. Quiet time and time for relaxation also boosts energy. Constant stimulation drains our mental and physical energy sources. - Regular exercise not only helps keep body weight stable, the effects on energy levels are powerful. An oxygenated body is an energized body. Simple 10 or 15 minute workouts are an easy and sustainable practice if exercise is new to you. Over time it adds up to increased energy and good health! FOOD FOCUS Sweet potatoes are among the most nutritious of vegetables. They are a significant source of fiber, vitamins, minerals and beta-carotene. There are 2 basic types: moist (orange fleshed) which is most popular in the CREAMY SWEET POTATO & LEEK SOUP serves 8 2 c. cleaned, sliced leeks (approx 2 large) 1 tbs olive oil 4 cloves fresh garlic- minced 3 c cooked sweet potatoes (4-5 large) skin removed, mashed 32 oz broth (chicken or vegetable- homemade or canned, low sodium) 8+ oz filtered water sea salt, fresh ground pepper to taste, hot pepper sauce Heat heavy bottomed stockpot over medium heat, add oil and sauté leeks briefly until wilted, remove & reserve ½ cup of cooked leeks. Add garlic, stirring 1-2 minutes, add cooked sweet potato, combine well. Stir in broth with whisk until homogenous. Add water if necessary to achieve desired consistency, seasoning with salt, pepper and hot pepper sauce to taste. Reduce heat, simmer for 10 minutes, stirring often. Remove to blender to puree if necessary or use hand-held mixer. Add reserved leeks, serve hot. Enjoy.
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