For those of you who live in Utah, here is a great cause:
There is a benefit concert TONIGHT, Tues. May 31st at 7 pm, starring Jon Schmidt and Jason Hewlett to help pay medical bills for Devin Willis, suffering from stage 4 Esophogeal cancer. (He quit his job to start his own business and then was diagnosed.) http://www.blogger.com/img/blank.gif
Tickets are $20 and can be bought through Bethanie (801)227-4620), or online at Covey Center for the Arts. The online tickets range from $15-25.
Here is the advertisement about the concert: An Evening with Jon Schmidt and Jason Hewlett: A Benefit for the Devin Willis Family
Sorry about the late advertising, but we just found out about it. If you'd like to enjoy a hilarious evening of entertainment, and help a worthy cause, then drop everything and get to this concert!
-Kara
Tuesday, May 31, 2011
Monday, May 30, 2011
MONDAY MOTIVATION - Live Strong
I recently received some material from LiveStrong - Lance Armstrong's Cancer group. I took some time to read through the guidebook, and found the LiveStrong Manifesto. It touched me, and got me thinking. I'd like to share a few lines here:
"We believe in life. We believe in living every minute of it with every ounce of your being. You must not let cancer take control of it. We believe in energy: channeled and fierce. We believe in focus: getting smart and living strong. You're in the fight of your life. And we know the fight never ends. Cancer may leave your body, but it never leaves your life."
We believe in living every minute of it with every ounce of your being - there is a woman that lives somewhere near me, who walks every single day. She walks with the help of a walker-type thing. She walks in spring, summer, fall, and winter. There is rarely a day that I don't see her out walking. And I'm pretty sure she is fighting against some terrible disease. She looks very thin, and at times has had no hair. I noticed her before I was diagnosed, and wondered what the story was. I watched her all through my cancer journey - trying to figure out how she had the strength to leave the house and exercise every day. I still see her. It just amazes me. Whenever I catch her eye, she smiles and waves. When I read this line in the LiveStrong manifesto, I thought of her. She obviously believes in living every minute of every day with every ounce of her strength. I wish I would have been like her during my chemo. I think I would have healed faster. What an inspiration she is.
We believe in energy: channeled and fierce - One of the things people, especially family members, would say to me during my treatments, was "You need to focus on getting better. You need to take care of yourself". I put everything else aside during that year and a half. I really did put myself first. Now, that was a hard thing for me to do. I don't like putting myself first. I've got 4 kids, and a husband who all need me. However, I recognized (finally) the wisdom in taking care of myself. I knew it wouldn't last forever, and I needed to channel every bit of the energy I had toward fighting the cancer. So, I really connected with this line in the manifesto.
We believe in focus: getting smart and living strong. This line jumped out at me, because I think that it's where I am right now - trying to figure out how to live strong and be smart about taking care of myself. What kinds of food can I eat that will give me the best nutrition, and not hurt me. What exercises are the most effective - how do I become stronger, and fight off recurrence? How do I take care of not only my body, but my mind as well. How do I manage everything that has happened, and make it work with what I want my life to be like now? There are so many things to figure out, but one thing I know - I have to get smart and live strong!
The last few lines I shared is something I've tried to explain to friends and family, and haven't been able to get quite right - We know the fight never ends. Cancer may leave your body, but it never leaves your life. I know there are people who go through cancer, fight for their lives, get through treatments, and then get on with their lives - they put their cancer journeys behind them. I can't do that. I've known for a long time that I can't just forget what happened. It was an awful thing to go through, and I know that there are thousands of women going through the same thing right now - and there will be thousands more who will have to go through it in the future. If what I experienced can help even one of them, then I have to be involved. The other day, I was looking at buying a Hope purse from Miche Bags, and I had a catalog sitting on my table. My husband started to flip through the catalog, and asked which purse design I was thinking about getting. I told him that I wanted the Hope bag - which is a breast cancer bag. He looked at me and said "Can we not just put this behind us?" Do I wish I could just put it behind me? Sure. Can I? No. Because cancer leaves our bodies, but never leaves our lives. It's part of us. It's part of me. I hope that the experience I had with cancer can be useful to someone else.
"Cancer is a long, hard road. But if there's one thing cancer has taught me, it is that we are stronger than we think. The journey may be frightening and challenging. But, when the way gets tough, we find the strength to go on."
-Lance Armstrong
"We believe in life. We believe in living every minute of it with every ounce of your being. You must not let cancer take control of it. We believe in energy: channeled and fierce. We believe in focus: getting smart and living strong. You're in the fight of your life. And we know the fight never ends. Cancer may leave your body, but it never leaves your life."
We believe in living every minute of it with every ounce of your being - there is a woman that lives somewhere near me, who walks every single day. She walks with the help of a walker-type thing. She walks in spring, summer, fall, and winter. There is rarely a day that I don't see her out walking. And I'm pretty sure she is fighting against some terrible disease. She looks very thin, and at times has had no hair. I noticed her before I was diagnosed, and wondered what the story was. I watched her all through my cancer journey - trying to figure out how she had the strength to leave the house and exercise every day. I still see her. It just amazes me. Whenever I catch her eye, she smiles and waves. When I read this line in the LiveStrong manifesto, I thought of her. She obviously believes in living every minute of every day with every ounce of her strength. I wish I would have been like her during my chemo. I think I would have healed faster. What an inspiration she is.
We believe in energy: channeled and fierce - One of the things people, especially family members, would say to me during my treatments, was "You need to focus on getting better. You need to take care of yourself". I put everything else aside during that year and a half. I really did put myself first. Now, that was a hard thing for me to do. I don't like putting myself first. I've got 4 kids, and a husband who all need me. However, I recognized (finally) the wisdom in taking care of myself. I knew it wouldn't last forever, and I needed to channel every bit of the energy I had toward fighting the cancer. So, I really connected with this line in the manifesto.
We believe in focus: getting smart and living strong. This line jumped out at me, because I think that it's where I am right now - trying to figure out how to live strong and be smart about taking care of myself. What kinds of food can I eat that will give me the best nutrition, and not hurt me. What exercises are the most effective - how do I become stronger, and fight off recurrence? How do I take care of not only my body, but my mind as well. How do I manage everything that has happened, and make it work with what I want my life to be like now? There are so many things to figure out, but one thing I know - I have to get smart and live strong!
The last few lines I shared is something I've tried to explain to friends and family, and haven't been able to get quite right - We know the fight never ends. Cancer may leave your body, but it never leaves your life. I know there are people who go through cancer, fight for their lives, get through treatments, and then get on with their lives - they put their cancer journeys behind them. I can't do that. I've known for a long time that I can't just forget what happened. It was an awful thing to go through, and I know that there are thousands of women going through the same thing right now - and there will be thousands more who will have to go through it in the future. If what I experienced can help even one of them, then I have to be involved. The other day, I was looking at buying a Hope purse from Miche Bags, and I had a catalog sitting on my table. My husband started to flip through the catalog, and asked which purse design I was thinking about getting. I told him that I wanted the Hope bag - which is a breast cancer bag. He looked at me and said "Can we not just put this behind us?" Do I wish I could just put it behind me? Sure. Can I? No. Because cancer leaves our bodies, but never leaves our lives. It's part of us. It's part of me. I hope that the experience I had with cancer can be useful to someone else.
"Cancer is a long, hard road. But if there's one thing cancer has taught me, it is that we are stronger than we think. The journey may be frightening and challenging. But, when the way gets tough, we find the strength to go on."
-Lance Armstrong
Friday, May 27, 2011
FRIDAY FARE: Super Foods - Apples
BANANA-APPLE-CRANBERRY MUFFINS
The next "super food" is APPLES. I found this recipe on fitsugar.com and it looks pretty good. There are additional fruits besides the banana, so you use less sugar than normal muffins. It's naturally sweet and full of fiber!
Ingredients
3 ripe bananas
1 apple
1 cup of dried cranberries
1 egg
1 tsp cinnamon
1 tsp salt
1 1/2 cups wheat flour
1/2 cup sugar
1/2 cup walnuts
oil (for the pan)
Directions
Preheat the oven to 325° F. Peel all three bananas and mash them in a bowl with a fork. Now peel and dice the apple and add that to the bowl with the mashed up bananas. Add the egg, cranberries, cinnamon, and salt, and mix well with a fork. Add the flour and sugar, and stir it all up until it's all moist. Now use the oil to grease two mini muffin pans. Spoon batter and fill up each hole all the way. Top with a sprinkle of walnuts.
Bake the muffins for about 20 minutes. You'll have enough batter to fill another mini muffin tin, and maybe an additional half, making a total of 42 mini muffins.
The next "super food" is APPLES. I found this recipe on fitsugar.com and it looks pretty good. There are additional fruits besides the banana, so you use less sugar than normal muffins. It's naturally sweet and full of fiber!
Ingredients
3 ripe bananas
1 apple
1 cup of dried cranberries
1 egg
1 tsp cinnamon
1 tsp salt
1 1/2 cups wheat flour
1/2 cup sugar
1/2 cup walnuts
oil (for the pan)
Directions
Preheat the oven to 325° F. Peel all three bananas and mash them in a bowl with a fork. Now peel and dice the apple and add that to the bowl with the mashed up bananas. Add the egg, cranberries, cinnamon, and salt, and mix well with a fork. Add the flour and sugar, and stir it all up until it's all moist. Now use the oil to grease two mini muffin pans. Spoon batter and fill up each hole all the way. Top with a sprinkle of walnuts.
Bake the muffins for about 20 minutes. You'll have enough batter to fill another mini muffin tin, and maybe an additional half, making a total of 42 mini muffins.
Thursday, May 26, 2011
THURSDAY THOUGHTS - "Wow! What a Ride!"
It amazes me how many wonderful and inspiring thoughts are posted without giving the author credit. And so, once again I am posting a most wonderful excerpt and I don't know who wrote it. However, the analogy is well expressed and is great food for thought. This is quoted from a three minute speech that was given at the American Mothers convention last week:
One beautiful spring morning when I was a teenager, I had the rare opportunity to take a ride in a hot air balloon. I loved it. I loved watching the world shrink below me and the sheer beauty that such a different vantage point allowed. I could see everything from a whole new perspective. At that time I had no idea that what was making our ride so beautiful was FIRE, and the heat it generated as it lifted us high into the sky.
Four years ago our fifth child, a daughter named Lucy, was born with six toes on one foot. The doctor quickly assured us that it was much more common than we realized and that it could be removed without a fuss. Just like that teenager in that balloon years before, I had no idea at that time what FIRE that seemingly insignificant extra little toe would bring into our lives. A couple of years later that toe would lead to a diagnosis of a rare genetic syndrome that would cause a myriad of health issues, most heart-breaking for us: imminent blindness.
Although our journey has certainly been a refiner's fire, I would never trade it. It has made my children glow with compassion, it has made me be a more deliberate mother, and my dear husband, well, he's still trying to figure our whether he likes this fire much at all. But that's OK. Some fires last a long time.
Everyone has some unexpected fire in their lives whether they are on the surface or deep down inside. Our fires are sometimes big and sometimes small....things ranging from your seven year old thinking it's funny to call 911 (like what happened at our house last week) or they could be smouldering long term fires like having to deal with drug or alcohol addictions, or losing a loved one. But I'd venture to say that as we look back on these fires, big or small, we would probably all agree that they, although at times horribly painful, have elevated us as they have given us a new perspective in life to make us stronger.
I love this quote from Rick Warren: "Life is a series of problems: Either you are in one now, you're just coming out of one, or you're ready to go into another one. The reason for this is that God in more interested in your CHARACTER than your COMFORT."
Just like a ride in a hot air balloon, sometimes the wind takes us places we may not want to go. But we have to train ourselves to cherish the new vantage point that the fires in our lives give us, and eventually we find that these fires are what elevate us to become the kinds of mothers (or fathers) God wants us to be.
In closing, I want to share one more quote:"Life is not a journey to the grave with the intention of arriving safely in a pretty and well preserved piece, but rather to skid in broadside, thoroughly used up, totally worn out, and loudly proclaiming--WOW--WHAT A RIDE!"
May we all go forth and remember that fire has the power to elevate only if we will allow the hand of God to help us through the hottest, most smouldering parts."
Kathy Christensen
Guest Blogger
Sister Survivor
One beautiful spring morning when I was a teenager, I had the rare opportunity to take a ride in a hot air balloon. I loved it. I loved watching the world shrink below me and the sheer beauty that such a different vantage point allowed. I could see everything from a whole new perspective. At that time I had no idea that what was making our ride so beautiful was FIRE, and the heat it generated as it lifted us high into the sky.
Four years ago our fifth child, a daughter named Lucy, was born with six toes on one foot. The doctor quickly assured us that it was much more common than we realized and that it could be removed without a fuss. Just like that teenager in that balloon years before, I had no idea at that time what FIRE that seemingly insignificant extra little toe would bring into our lives. A couple of years later that toe would lead to a diagnosis of a rare genetic syndrome that would cause a myriad of health issues, most heart-breaking for us: imminent blindness.
Although our journey has certainly been a refiner's fire, I would never trade it. It has made my children glow with compassion, it has made me be a more deliberate mother, and my dear husband, well, he's still trying to figure our whether he likes this fire much at all. But that's OK. Some fires last a long time.
Everyone has some unexpected fire in their lives whether they are on the surface or deep down inside. Our fires are sometimes big and sometimes small....things ranging from your seven year old thinking it's funny to call 911 (like what happened at our house last week) or they could be smouldering long term fires like having to deal with drug or alcohol addictions, or losing a loved one. But I'd venture to say that as we look back on these fires, big or small, we would probably all agree that they, although at times horribly painful, have elevated us as they have given us a new perspective in life to make us stronger.
I love this quote from Rick Warren: "Life is a series of problems: Either you are in one now, you're just coming out of one, or you're ready to go into another one. The reason for this is that God in more interested in your CHARACTER than your COMFORT."
Just like a ride in a hot air balloon, sometimes the wind takes us places we may not want to go. But we have to train ourselves to cherish the new vantage point that the fires in our lives give us, and eventually we find that these fires are what elevate us to become the kinds of mothers (or fathers) God wants us to be.
In closing, I want to share one more quote:"Life is not a journey to the grave with the intention of arriving safely in a pretty and well preserved piece, but rather to skid in broadside, thoroughly used up, totally worn out, and loudly proclaiming--WOW--WHAT A RIDE!"
May we all go forth and remember that fire has the power to elevate only if we will allow the hand of God to help us through the hottest, most smouldering parts."
Kathy Christensen
Guest Blogger
Sister Survivor
Tuesday, May 24, 2011
TUESDAY TIPS: Blogs Anyone?
Three items for today:
1. Yesterday I met with two wonderful women from The Rack Pack Foundation - a group here in Utah, dedicated to helping women recover from breast cancer. They provide bags full of goodies for women going through treatment, and they brought 5 bags to me - I'm excited to give these bags to the 5 women in our group who are currently going through treatment. I recently told you about The Rack Pack Foundation - they are the group that is sponsoring the Pilates in the Park event on June 25th. I encourage all of you to attend it! I'll be there myself. They are currently trying to win a grant from the LiveStrong Foundation, to set up a 6-week recovery program here in Utah. They are in the lead right now, but need votes. The voting ends on the 31st of May, so we have only one week to make a difference - if you have a minute, please go to the following link and vote for them.
http://vote.livestrong.org/applicants/102-the-christi-anderson-rack-pack-foundation/
YOU CAN VOTE ONCE PER DAY, so please try to vote each day until the 31st. And, please share the link with your friends and family. Have them vote as well. This program will benefit all the survivors in Utah. Thank you!
2. Just found a freebie for you survivors - if you'd like to try a natural deodorant, go to Happy Chemo! and you'll find a place on their home page to sign up to get a FREE sample.
3. I know I've talked to some of you about your blogs, and promised to list them on our blog list here. Of course, if you know me at all, you know that I've got a constant case of Chemo Brain! And, if your blog is not listed, it's because I've forgotten the address, or I've forgotten where I wrote the info down. :-)
All I can say is "Sorry!" If you have a blog about your cancer journey, and you'd like to share it with our readers - if you feel like it could help anyone - please leave a comment and let me know the address of your blog. I'd be happy to put it in our blog list (left sidebar). If you read blogs about cancer that you really enjoy, and think they would be helpful to our readers, leave me a comment with the name and address of the blog. Also, if there are any websites that we haven't listed on our blog (right sidebar), that you feel would be helpful for our readers, please leave a comment with the website address.
I appreciate your help. I'll continue to add blogs and websites when I come across them. And, don't forget to take some time and visit the blogs and websites we've got listed - hopefully you can find something that will be of help or interest.
-Kara
1. Yesterday I met with two wonderful women from The Rack Pack Foundation - a group here in Utah, dedicated to helping women recover from breast cancer. They provide bags full of goodies for women going through treatment, and they brought 5 bags to me - I'm excited to give these bags to the 5 women in our group who are currently going through treatment. I recently told you about The Rack Pack Foundation - they are the group that is sponsoring the Pilates in the Park event on June 25th. I encourage all of you to attend it! I'll be there myself. They are currently trying to win a grant from the LiveStrong Foundation, to set up a 6-week recovery program here in Utah. They are in the lead right now, but need votes. The voting ends on the 31st of May, so we have only one week to make a difference - if you have a minute, please go to the following link and vote for them.
http://vote.livestrong.org/applicants/102-the-christi-anderson-rack-pack-foundation/
YOU CAN VOTE ONCE PER DAY, so please try to vote each day until the 31st. And, please share the link with your friends and family. Have them vote as well. This program will benefit all the survivors in Utah. Thank you!
2. Just found a freebie for you survivors - if you'd like to try a natural deodorant, go to Happy Chemo! and you'll find a place on their home page to sign up to get a FREE sample.
3. I know I've talked to some of you about your blogs, and promised to list them on our blog list here. Of course, if you know me at all, you know that I've got a constant case of Chemo Brain! And, if your blog is not listed, it's because I've forgotten the address, or I've forgotten where I wrote the info down. :-)
All I can say is "Sorry!" If you have a blog about your cancer journey, and you'd like to share it with our readers - if you feel like it could help anyone - please leave a comment and let me know the address of your blog. I'd be happy to put it in our blog list (left sidebar). If you read blogs about cancer that you really enjoy, and think they would be helpful to our readers, leave me a comment with the name and address of the blog. Also, if there are any websites that we haven't listed on our blog (right sidebar), that you feel would be helpful for our readers, please leave a comment with the website address.
I appreciate your help. I'll continue to add blogs and websites when I come across them. And, don't forget to take some time and visit the blogs and websites we've got listed - hopefully you can find something that will be of help or interest.
-Kara
Monday, May 23, 2011
MONDAY MOTIVATION - Each Day is a NEW Day
I'd like to share the following quote with you:
"Finish each day and be done with it. You have done what you could. Some blunders and absurdities no doubt crept in; forget them as soon as you can. Tomorrow is a new day; begin it well and serenely and with too high a spirit to be cumbered with your old nonsense."
-- Ralph Waldo Emerson
I love the idea that each new day is a NEW day - that we don't need to worry about mistakes or bad decisions, from the previous day. That day is over. Today is a new opportunity to make good choices, and do important things. When I think about this in relation to our cancer journeys, I wonder what lessons we can learn?
Yesterday might have been a difficult day - maybe you were angry once again that you have to deal with cancer. Maybe you just didn't want to talk to anyone, so you didn't answer the phone. Maybe you slept the whole day, because you just didn't have the strength of body or mind to get out of bed. And maybe at the end of yesterday, you felt awful for whatever reason. I've been right there experiencing each of these things, and others.
Today you can start over...
There is nothing wrong with being angry - it's one of the steps of grief. But, maybe today, instead of being angry, you can try to find just one blessing you have been blessed with - just ONE. Once you've found one blessing - acknowledge it. Try to find the joy in that blessing. And be grateful - gratitude is so important.
There is nothing wrong with not wanting to talk to people. Sometimes you just need to go one full day without trying to explain your illness to people. But, maybe today you could decide to take just one or two calls. Try to realize that most people who call are simply worried, and want to help. Let them. It will not only help you - it will bless them as well.
There is nothing wrong with staying in bed all day - I've done it more than once! There are days when you just simply need the rest. It's restorative. Today, try to get up and make a small plan... decide to eat something that will make you stronger, even if it's just something small... step outside and smell those wonderful smells of flowers, grass, sun... do a SMALL household chore - just to prove to yourself you can - do a small batch of laundry, or wash a few dishes, you'll feel a sense of accomplishment, and you'll feel better knowing that you are NOT helpless.
No matter what you did yesterday, today is a NEW day. If you tried to stay busy yesterday, today rest - take care of yourself. If you made dinner yesterday, today let someone else do it. I think that focusing on each day as a separate day - with new possibilities - is good for us. And, if nothing else, work on your acceptance and attitude. Again, there is nothing wrong with going through the steps of grief, including denial, anger, etc. But, I've found that it's so much easier to try to be happy - much easier to put a smile on my face than a frown.
Martha Washington said about attitude: "I am still determined to be cheerful and happy, in whatever situation I may be; for I have also learned from experience that the greater part of our happiness or misery depends upon our dispositions, and not upon our circumstances."
Make today a NEW day - be happy, feel better, and know that there are people thinking about you and praying for you. Have a GREAT day!
-Kara
"Finish each day and be done with it. You have done what you could. Some blunders and absurdities no doubt crept in; forget them as soon as you can. Tomorrow is a new day; begin it well and serenely and with too high a spirit to be cumbered with your old nonsense."
-- Ralph Waldo Emerson
I love the idea that each new day is a NEW day - that we don't need to worry about mistakes or bad decisions, from the previous day. That day is over. Today is a new opportunity to make good choices, and do important things. When I think about this in relation to our cancer journeys, I wonder what lessons we can learn?
Yesterday might have been a difficult day - maybe you were angry once again that you have to deal with cancer. Maybe you just didn't want to talk to anyone, so you didn't answer the phone. Maybe you slept the whole day, because you just didn't have the strength of body or mind to get out of bed. And maybe at the end of yesterday, you felt awful for whatever reason. I've been right there experiencing each of these things, and others.
Today you can start over...
There is nothing wrong with being angry - it's one of the steps of grief. But, maybe today, instead of being angry, you can try to find just one blessing you have been blessed with - just ONE. Once you've found one blessing - acknowledge it. Try to find the joy in that blessing. And be grateful - gratitude is so important.
There is nothing wrong with not wanting to talk to people. Sometimes you just need to go one full day without trying to explain your illness to people. But, maybe today you could decide to take just one or two calls. Try to realize that most people who call are simply worried, and want to help. Let them. It will not only help you - it will bless them as well.
There is nothing wrong with staying in bed all day - I've done it more than once! There are days when you just simply need the rest. It's restorative. Today, try to get up and make a small plan... decide to eat something that will make you stronger, even if it's just something small... step outside and smell those wonderful smells of flowers, grass, sun... do a SMALL household chore - just to prove to yourself you can - do a small batch of laundry, or wash a few dishes, you'll feel a sense of accomplishment, and you'll feel better knowing that you are NOT helpless.
No matter what you did yesterday, today is a NEW day. If you tried to stay busy yesterday, today rest - take care of yourself. If you made dinner yesterday, today let someone else do it. I think that focusing on each day as a separate day - with new possibilities - is good for us. And, if nothing else, work on your acceptance and attitude. Again, there is nothing wrong with going through the steps of grief, including denial, anger, etc. But, I've found that it's so much easier to try to be happy - much easier to put a smile on my face than a frown.
Martha Washington said about attitude: "I am still determined to be cheerful and happy, in whatever situation I may be; for I have also learned from experience that the greater part of our happiness or misery depends upon our dispositions, and not upon our circumstances."
Make today a NEW day - be happy, feel better, and know that there are people thinking about you and praying for you. Have a GREAT day!
-Kara
Friday, May 20, 2011
FRIDAY FARE: Super Foods - Almonds
I was reading and researching on allrecipes.com about what they call "super foods". I found it very interesting, and thought I'd share a little bit here...
"Superfoods such as [almonds, apples, carrots, milk, kidney beans, salmon, yams and sweet potatoes, spinach, dark chocolate, strawberries, cranberries, and whole grains] work better than supplements to slash your risk of heart disease. Not only do they entertain your taste buds like a four-star chef, they also battle all six deadly heart attackers at the same time. Specifically, these amazing foods can:
* Reduce your risk of artery-clogging atherosclerosis
* Whittle away at cholesterol
* Lower your blood pressure
* Cool inflammation
* Neutralize damaging free radicals
* Reduce your chances of developing metabolic syndrome by keeping blood sugar lower and steadier
* When eaten in healthy portions, help you lose weight"
They also gave a tip I've heard quite often: you can find these "super foods" in the outside aisles of the supermarket - just shop around the perimeter. I thought for the next several "Friday Fare" posts, I'd find one or two healthy recipes that incorporate each of these super foods, and share them here. If you've got any ideas, let me know.
Today: ALMONDS
"Super nutrients: Monounsaturated fat, magnesium, calcium, potassium, fiber.
Serving size. 1 ounce (about 24 almonds); 160 calories.
Benefits: A single serving of these crunchy, protein-packed nuggets provides a whopping 9 grams of monounsaturated fat to help slash LDLs ("bad" cholesterol) and boost HDLs ("good" cholesterol). Simply choosing almonds instead of a doughnut, chips, or pretzels for two snacks a day could cut LDLs nearly by 10 percent. Almonds also pack 6 percent of your daily calcium quota and 20 percent of the magnesium you need--two minerals proven to help lower blood pressure. Bonus: You get 35 percent of the Daily Value (DV) for vitamin E, an artery-protecting antioxidant, as well as 3 grams of fiber. Just be sure to stop with one handful at snack time--advice that holds true for all nuts because they're calorie-dense.
Good ideas:
"One serving of almonds fits neatly into an empty Altoids mints tin. Fill the tin each morning and slip it into your purse or briefcase. Toss some almonds into salads, stir-fries, fruit salad, or hot or cold cereal. Keep slivered and sliced almonds on hand (store them in the freezer for freshness) to add to vegetable dishes, muffins, and cookies."
RECIPE: Almond Lemon Chicken (serve over brown rice)
(a few suggestions on this recipe - cut out some of the oil and all of the butter. Use white cooking wine to brown chicken in, lemon zest with the juice, and low-sodium bouillon.)
Ingredients
5 tablespoons lemon juice
3 tablespoons Dijon-style prepared mustard
2 cloves garlic, chopped
1/4 teaspoon ground white pepper
6 1/2 tablespoons olive oil
6 skinless, boneless chicken breasts
1 cup sliced almonds
2 cups chicken broth
1 teaspoon cornstarch, dissolved in 1 tablespoon water
2 tablespoons orange marmalade
2 tablespoons butter, cut into pieces
2 tablespoons chopped fresh parsley
1/4 teaspoon crushed red pepper flakes
6 slices lemon, for garnish
Directions
Combine the lemon juice, mustard, garlic and white pepper. Beat in 5 tablespoons of the olive oil. Put the chicken in a shallow container and pour the lemon mixture over it. Cover and refrigerate for at least 1 hour.
In a large skillet, saute the almonds in 1/2 tablespoon of the olive oil until golden. Remove from skillet and reserve. Wipe out the skillet. Drain the chicken, reserving the lemon marinade. Add remaining 1 tablespoon olive oil to skillet, then add chicken breasts and brown over high heat until breast is brown on each side (6 to 10 minutes). Remove from skillet and reserve.
Strain the lemon marinade into the skillet. Bring to a boil and boil for 1 minute. Add chicken broth and cornstarch/water mixture. Cook over high heat, stirring occasionally, until the mixture reduces by half (about 5 minutes). Add marmalade and stir over medium heat until melted. Stir in the butter a bit at a time over high heat, stirring constantly. Stir in parsley and red pepper flakes. Return chicken to skillet and heat through. Add reserved almonds and garnish with lemon slices.
ENJOY! Leave a comment and tell me how you liked it.
Next Friday: Apples
-Kara
"Superfoods such as [almonds, apples, carrots, milk, kidney beans, salmon, yams and sweet potatoes, spinach, dark chocolate, strawberries, cranberries, and whole grains] work better than supplements to slash your risk of heart disease. Not only do they entertain your taste buds like a four-star chef, they also battle all six deadly heart attackers at the same time. Specifically, these amazing foods can:
* Reduce your risk of artery-clogging atherosclerosis
* Whittle away at cholesterol
* Lower your blood pressure
* Cool inflammation
* Neutralize damaging free radicals
* Reduce your chances of developing metabolic syndrome by keeping blood sugar lower and steadier
* When eaten in healthy portions, help you lose weight"
They also gave a tip I've heard quite often: you can find these "super foods" in the outside aisles of the supermarket - just shop around the perimeter. I thought for the next several "Friday Fare" posts, I'd find one or two healthy recipes that incorporate each of these super foods, and share them here. If you've got any ideas, let me know.
Today: ALMONDS
"Super nutrients: Monounsaturated fat, magnesium, calcium, potassium, fiber.
Serving size. 1 ounce (about 24 almonds); 160 calories.
Benefits: A single serving of these crunchy, protein-packed nuggets provides a whopping 9 grams of monounsaturated fat to help slash LDLs ("bad" cholesterol) and boost HDLs ("good" cholesterol). Simply choosing almonds instead of a doughnut, chips, or pretzels for two snacks a day could cut LDLs nearly by 10 percent. Almonds also pack 6 percent of your daily calcium quota and 20 percent of the magnesium you need--two minerals proven to help lower blood pressure. Bonus: You get 35 percent of the Daily Value (DV) for vitamin E, an artery-protecting antioxidant, as well as 3 grams of fiber. Just be sure to stop with one handful at snack time--advice that holds true for all nuts because they're calorie-dense.
Good ideas:
"One serving of almonds fits neatly into an empty Altoids mints tin. Fill the tin each morning and slip it into your purse or briefcase. Toss some almonds into salads, stir-fries, fruit salad, or hot or cold cereal. Keep slivered and sliced almonds on hand (store them in the freezer for freshness) to add to vegetable dishes, muffins, and cookies."
RECIPE: Almond Lemon Chicken (serve over brown rice)
(a few suggestions on this recipe - cut out some of the oil and all of the butter. Use white cooking wine to brown chicken in, lemon zest with the juice, and low-sodium bouillon.)
Ingredients
5 tablespoons lemon juice
3 tablespoons Dijon-style prepared mustard
2 cloves garlic, chopped
1/4 teaspoon ground white pepper
6 1/2 tablespoons olive oil
6 skinless, boneless chicken breasts
1 cup sliced almonds
2 cups chicken broth
1 teaspoon cornstarch, dissolved in 1 tablespoon water
2 tablespoons orange marmalade
2 tablespoons butter, cut into pieces
2 tablespoons chopped fresh parsley
1/4 teaspoon crushed red pepper flakes
6 slices lemon, for garnish
Directions
Combine the lemon juice, mustard, garlic and white pepper. Beat in 5 tablespoons of the olive oil. Put the chicken in a shallow container and pour the lemon mixture over it. Cover and refrigerate for at least 1 hour.
In a large skillet, saute the almonds in 1/2 tablespoon of the olive oil until golden. Remove from skillet and reserve. Wipe out the skillet. Drain the chicken, reserving the lemon marinade. Add remaining 1 tablespoon olive oil to skillet, then add chicken breasts and brown over high heat until breast is brown on each side (6 to 10 minutes). Remove from skillet and reserve.
Strain the lemon marinade into the skillet. Bring to a boil and boil for 1 minute. Add chicken broth and cornstarch/water mixture. Cook over high heat, stirring occasionally, until the mixture reduces by half (about 5 minutes). Add marmalade and stir over medium heat until melted. Stir in the butter a bit at a time over high heat, stirring constantly. Stir in parsley and red pepper flakes. Return chicken to skillet and heat through. Add reserved almonds and garnish with lemon slices.
ENJOY! Leave a comment and tell me how you liked it.
Next Friday: Apples
-Kara
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