Archive for the ‘Anti inflammatory Diet’ Category

A.M. Smoothie with Omega-3 fatty acids

Wednesday, June 19th, 2013

 

 

My Breakfast Smoothie consists of 6 small clumps of frozen organic broccoli , 2 large leaves of organic kale,  protein powder, 4 frozen strawberries, 2 tbs of Flax Seed Meal, 1 cup of Silk’s Almond Milk, Non GMO (first time I’ve tried this brand), I like it, ice, 2 oz mangosteen, 1/2 cup green tea.

I like making different smoothies all the time, this is one that I like the most.

The nutritional benefits from the  broccoli & kale, and the Omega-3 fatty acids from 2 tbs of Flax Seed Meal which equals = 2400 mg of Omega 3’s is awesome.   It was one of the best smoothies I have ever made and it was quick!

“One of the consequences of general unawareness of the body’s healing system is that too many people lack confidence in their own innate abilities to deal with common heath problems. Instead of relying on the wisdom of their bodies, they seek the attention of health-care professionals and vastly overuse medical services.” Dr Andrew Weil

The Importance of Omega 3’s has been studied and here is some of the research that is extremely helpful in educating ourselves on how to maintain a healthy body.

“Research shows that omega-3 fatty acids reduce inflammation and may help lower risk of chronic diseases such as heart disease, cancer, and arthritis. Omega-3 fatty acids are highly concentrated in the brain and appear to be important for cognitive (brain memory and performance) and behavioral function. In fact, infants who do not get enough omega-3 fatty acids from their mothers during pregnancy are at risk for developing vision and nerve problems. Symptoms of omega-3 fatty acid deficiency include fatigue, poor memory, dry skin, heart problems, mood swings or depression, and poor circulation.”

Source: Omega-3 fatty acids http://www.umm.edu/altmed/articles/omega-3-000316.htm#ixzz2Wae9cO6A
University of Maryland Medical Center
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Now that we have jogged our memories on just how important Omega-3 fatty acids are in our daily diets and why they are so vital for optimal health we can start using them daily in smoothies.  The rest of the article from The University of Maryland is excellent.

“Flax Seed is High in Phytochemicals: Flax seed is high in phytochemicals, including many antioxidants. It is perhaps our best source of lignans, which convert in our intestines to substances that tend to balance female hormones. There is evidence that lignans may promote fertility, reduce peri-menopausal symptoms, and possibly help prevent breast cancer. In addition, lignans may help prevent Type 2 diabetes.”

 

 

 

SummerCooking#EssentialOils#Chicken Chili Recipe

Monday, June 17th, 2013

Cooking with essential oils is rather easy, it is a way  to add  a bit of spice to your own recipes.  There are a few tips to using essential oils in your cooking.

The amount to use, start with one drop, add more to taste.  The only exception to this rule is oregano, put a toothpick in the essential oil and stir that into your sauce or other recipe. Oregano is a very hot and potent oil and needs to be used to taste.

The ideal time to add essential oils in your cooking is at the end or when the food has been cooking for a while.  If you use it at the beginning of your cooking you may need to add more because some of the oil will evaporate during cooking.

I add Therapeutic Grade “Essential Oils to my summer dishes. They will enhance everything, from upgrading your culinary creations, to creating an inviting aromatic atmosphere.”

The Aromatic Influence of Basil is that it helps maintain an open mind and increases clarity of thought.

Basil is valued for its restorative and calming properties, basil can sooth sore muscles and joints, to ease breathing, and as a cooling agent for the skin.

Chicken Chili Ingredients:

  • 3 chopped yellow onions (1 1/2- 2 recommended)
  • ¼ cup olive oil, plus extra for chicken
  • 4 cloves minced garlic
  • 2 red bell peppers, cored, seeded, and large-diced
  • 2 yellow bell peppers, cored, seeded, and large-diced
  • 1 tsp. chili powder
  • 1 tsp. ground cumin
  • ¼ tsp. dried red pepper flakes or to taste
  • ¼ tsp. cayenne pepper, or to taste
  • 2 tsp. salt, plus more for chicken
  • 2 28-ounce cans whole peeled plum tomatoes in puree, undrained
  • 5 drops Basil Essential Oil
  • 4 split chicken breasts, bone in, skin on
  • Freshly ground pepper

Directions:

Cook the onions in the olive oil over medium-low heat for 10 to 15 minutes, until translucent. Add the garlic and cook for 1 more minute. Add the bell peppers, chili powder, cumin, red pepper flakes, cayenne pepper, and salt. Cook for 1 minute. Crush the tomatoes by hand or in batches in a food processor (don’t pulse for too long if using a processor-doing it in by hand is recommended). Add tomatoes and basil oil. Bring to a boil, then reduce the heat and simmer, uncovered, for 30 minutes, stirring occasionally.

Preheat oven to 350 degrees. Rub chicken breasts with olive oil and place on baking sheet. Season generously with salt and pepper. Roast chicken for 30 to 35 minutes until cooked. After letting it cool for a few minutes, remove bone and skin and shred or cut into chunks. Add chicken to the chili and simmer for another 20 minutes. Enjoy!

 

 

Basil has a warm, spicy, yet herbal aroma known to enhance memory function while reducing stress and tension. Basil provides restorative benefits to both the mind and body due to its high linalool content, making it an ideal application for sore muscles and joints and to reduce tension when applied to the temples and back of the neck. Basil is commonly used in cooking to add a fresh, herbal flavor to meats, pastas, and entrée dishes, but it is also cooling to the skin and can be used to soothe minor irritations. When diffused, Basil helps promote clear breathing and healthy respiratory function while sharpening focus and lessening stress. USES • Diffuse to sharpen focus while studying or reading. • Apply to minor skin irritations. For sensitive skin, dilute with dōTERRA Fractionated Coconut Oil. • Apply to fatigued or sore muscles and joints. • Diffuse or apply topically to promote clear breathing.