Do you crave salads? YOU CAN

Today’s Re-Powering Information – I hope you get to the point where you crave salads. If the thought of eating a salad is about as appealing as poking yourself with a stick, you need to try some new salads that are more flavorful. When I make a salad I usually open the fruit and vegetable bin and pull everything out. I take combinations of what ever may be in there – spinach, zucchini, peppers, romaine lettuce, tomatoes, cucumbers, Clementine oranges, strawberries, grapes, etc. Then I’ll go to the pantry and add in some beans and nuts and then may sprinkle in some cheese for fat and flavor. I like a salad that is colorful and heavily textured with a variety of crunchy foods. I also like simple salads – cucumbers with red onion or Tomato with basil or roasted peppers and root veggies. Sometimes a simple romaine salad with oregano, extra virgin light olive oil and balsamic vinegar hit the spot. Other times a bean salad is in order. Know there are no limits on your salads. Look for ingredients you will like.

The following are some of the salad recipes found in the Adventure Boot Camp Cook which is an electronic cook book available at www.KelliCalabrese.com for 19.95. There are over 100 recipes created by myself, master chef Barb Apt from Lantana as well as some of our most successful Adventure Boot Camp Coaches.

Chapter Six

Revitalizing Salads

Anti Aging Spinach Strawberry Salad

Bright and Hearty Salad

Caesar Style Hearts of Romaine Salad with Garlic Soy Dressing

Chicken Mango Spinach Salad

Cucumber and Onion Salad

Orange and Avocado Salad

Roasted Pear Salad with Mixed Berry Vinaigrette

Sweet and Spicy Asian Chicken Salad

Watermelon Salad

Italian Caprese Salad

Savory Chicken Salad

I am also including the recipe of the Spinach Salad – pic is below (shown without the delicious dressing).

Chicken Mango Spinach Salad

Contributed by Sandy Liebman

Yields 5 servings

1 bag (10 ounces) baby spinach leaves

1 medium mango, peeled, sliced

1 medium avocado, peeled, sliced

1 small red onion, thinly sliced

4 ounces raspberries

1 tablespoon orange juice

4 ounces olive oil

Salt and pepper to taste

2 cups grilled, sliced chicken breast

Puree raspberries, orange juice and olive oil in blender. Strain out raspberry seeds. Salt and pepper to taste.

Toss spinach with mango, avocado and onion in large bowl. Add dressing; mix lightly.

Spoon onto five plates. Top with chicken. Serve immediately.

End

12 Food Additives to Remove From Your Diet

Rainbow Kebabs

These fresh fruit kebabs are simple to prepare and make a stunning display. It's perfect to bring to a barbeque or to enjoy as a healthy dessert. The fruit selections below aren't set in stone – use any fruit that is fresh and colorful.

Yield: 10 servings

Here's what you need...

* 10 wooden skewers
* 10 strawberries
* 10 bite-sized watermelon pieces
* 10 bite-sized cantaloupe pieces
* 10 bite-sized mango pieces
* 10 bite-sized pineapple pieces
* 10 bite-sized kiwi pieces
* 10 blueberries
* 10 blackberries

1. Put the chunks of fruit on each skewer in a rainbow pattern - red, orange, yellow, green, blue and purple.
2. Place skewers on a platter and serve.

Nutritional Analysis: One serving equals: 60 calories, 0g fat, 15g carbohydrate, 3g fiber, and 1g protein.





Today’s Re-Powering Information – Again, since I am not doing a grocery shopping tour in the summer, I want to continue to feed you with info for when you grocery shop. The bottom line is to avoid all foods that have additives or things you do not recognize or can not pronounce.



From Dr. Mercola’s site.



12 Food Additives to Remove From Your Diet



alt="food additives">Many food additives have been studied and linked to various diseases. Becoming informed about the additives in everyday food items can make for an easier shopping experience and healthier food for everyone.

Here’s a list of some of the most medically questionable and harmful additives in everyday foods:

1. Sodium nitrite
2. BHA & BHT
3. Propyl gallate
4. Monosodium glutamate
5. Trans fats
6. Aspartame
7. Acesulfame-K
8. Food colorings (Blue, Red, Green, Yellow)
9. Olestra
10. Potassium bromate
11. White sugar
12. Sodium chloride (salt)

Since some of these may not be familiar to you, sodium nitrite is a preservative added most commonly to bacon, ham, hot dogs, sandwich meats, and smoked fish. BHA (butylated hydroxyanisole) and BHT (butylated hydroxytoluene) are other preservatives added to foods like cereal, gum, potato chips, and vegetable oils. Propyl gallate is found in meats, chicken soup base, and gum. All of these preservatives have been linked to cancer.

Monosodium glutamate (MSG) can cause migraines and other adverse effects. Trans fats are being eliminated from most foods, as the studies linking them to heart disease, strokes, and kidney problems are widely accepted.

Aspartame is an artificial sweetener found in products like NutraSweet and Equal as well as diet foods and soft drinks. And acesulfame-K is a newer sweetener used in soft drinks and some baked goods.

Many food colorings have been banned by the FDA, but some can still be found in foods that require a particular color. Olestra was common for a time in potato chips as an additive that prevented fat from being absorbed in your digestive system. Food colorings have been tied to cancer and Olestra also blocks vitamins from being processed.

Potassium bromate is sometimes added to white flour, breads, and rolls to increase the volume of the products, but it has cancer-causing properties that have prompted some states in America to actually require a label to that effect.

Finally, white sugar and sodium chloride (salt) can be dangerous if not kept to a minimum.


Sources:


Health News June 29, 2009





Dr. Mercola''s Comments


Dr. Mercola's Comments:



More than 3,000 food additives -- preservatives, flavorings, colors and other ingredients -- are added to foods in the United States. While each of these substances are legal to use, whether or not they are entirely safe for long-term consumption -- by themselves or in combination -- is a different story altogether.

And when you consider that 90 percent of the money Americans spend on food goes toward processed foods that are loaded with these additives, you get an idea of just how many toxins you may be polluting in your body with.

When foods are processed not only are valuable nutrients lost and fibers removed, but the texture, natural variation and flavors are lost also. After processing, what’s actually left behind is a bland, uninteresting “pseudo-food”

At this point, food manufacturers must add back in the nutrients, flavor, color and texture to processed foods in order to make them palatable, and this is why they become loaded with food additives.
Many Food Additives Increase Your Risk of Cancer

Nine of the 12 food additives listed above have been linked to an increased risk of cancer. These include:

1. Sodium Nitrate (also called Sodium Nitrite)

2. BHA and BHT

3. Propyl Gallate

4. Trans Fats

6. Aspartame

7. Acesulfame-K

8. Food Colorings (Blue 1, 2, Red 3, Green 3, Yellow 6)

9. Potassium Bromate

Please understand that these additives are in countless products from baked goods and chewing gum to chicken soup base, cereal, luncheon meats, vegetable oils and potato chips. If you eat a highly processed food diet, you are therefore potentially exposing yourself to cancer-causing toxins at every meal!
Food Additives May Mimic Your Hormones

A recent analysis published in the journal Chemical Research in Toxicology found 31 potential estrogen-mimicking food additives (called xenoestrogens) after searching a food additive database of 1,500 substances.

These xenoestrogens have been linked to a range of human health effects, including reduced sperm counts in men and increased risk of breast cancer in women.

Among the xenoestrogens revealed were propyl gallate, which acts as an antagonist, and 4-hexylresorcinol, which is a potent transactivator. Antagonists block the binding of an agent at a receptor molecule, and transactivators increase the rate of gene expression. In conclusion the authors’ state:

“Some caution should be issued for the use of propyl gallate and 4-hexylresorcinol as food additives.”

Propyl gallate is frequently used in conjunction with BHA and BHT, which come with their own set of health hazards. These two additives also keep fats and oils from going rancid and are commonly used in processed food products such as cereals and potato chips, even though some studies have found they too, cause cancer in rats.

The other food additive mentioned above, 4-hexylresorcinol, is commonly used as an anti-browning agent in shrimp and other shellfish.
Your Behavior and Mood May be Impacted Too

According to Dr. Russell Blaylock, high sugar content and starchy carbohydrates (common in processed foods) lead to excessive insulin release, which in turn leads to falling blood sugar levels, or hypoglycemia. Hypoglycemia causes your brain to secrete glutamate in levels that can cause agitation, depression, anger, anxiety, panic attacks and an increase in suicide risk.

The glutamate that causes this is identical to the flavor-enhancing monosodium glutamate (MSG) and its chemical cousins, which are found in thousands of food products, further exacerbating the problem.

Further, a study published in the journal The Lancet concluded that a variety of common food dyes, and the preservative sodium benzoate -- found in many soft drinks, fruit juices and salad dressings -- cause some children to become measurably more hyperactive and distractible.

The study also found that the E-numbered food dyes (such as tartrazine (E102), ponceau 4R (E124), sunset yellow (E110), carmoisine (E122), quinoline yellow (E104) and allura red AC (E129) do as much damage to children's brains as lead in gasoline, resulting in a significant reduction in IQ.

The results of this study have prompted the British Food Standards Agency (FSA) to issue an immediate advisory to parents, warning them to limit their children's intake of additives if they notice an effect on behavior. They’re also advising the food industry to voluntarily remove the six food dyes named in the study by the end of 2009, and replace them with natural alternatives if possible.

The United States, however, has not followed suit in issuing any similar warnings to American parents.
How to Avoid Food Additives

One of the best ways to avoid food additives is to cut way back on the processed foods in your diet and instead focus your meals on whole foods. If you do eat processed foods, choose organic varieties and make sure to read the label and avoid foods that contain numerous additives.

By keeping your diet as pure as possible, you’re giving your body the nutrients it needs without all of the added toxins it definitely doesn’t.

Ideally you, your spouse, or someone you pay would freshly prepare your food and you can avoid processed foods. Also recognize that when you eat out at a restaurant you are losing virtually all of the control of the quality of your food.

While this is typically socially enjoyable, tasty, and easier than preparing your own food, it frequently results in you exchanging convenience for your health.

Have a nutritious day!

Fantastic Chicken Fajitas

Fantastic Chicken Fajitas

fajitas


Ingredients:

· 1 lb chicken breast, skinless and boneless (or 1 lb flank steak, fish or shrimp)
· Cracked black pepper to taste
· 1 green pepper, cored, seeded and sliced into thin strips
· 1 white onion, peeled and sliced into thin slices
· 8 whole-wheat flour tortillas

guacamole:
· 1 ripe avocado, peeled, seeded and diced
· 1 ripe tomato, diced
· 1 tbsp lime juice
· Tabasco sauce to taste
· 1 tbsp fresh cilantro, chopped

tomato salsa:
· 2 ripe tomatoes, diced
· 1 red onion, diced
· 1 tsp Worcestershire sauce
· 1 jalapeno, seeded and minced (optional)
· 1 tbsp fresh cilantro, chopped


Instructions:

Fajitas: Slice the chicken into thin strips and season with cracked pepper. Sauté in non-stick pan until fully cooked. Grill or sauté the onions and peppers until cooked. Warm tortillas in the oven.
Guacamole: Mash the avocado in a mixing bowl. Combine all ingredients and mix until evenly distributed.
Tomato Salsa: In a mixing bowl, combine all ingredients and
mix well.
To Serve: Place warm tortillas on four plates and top with chicken, vegetables, guacamole and salsa. Roll into your favorite shape.







One more quote from a brilliant lady!



You gain strength, courage, and confidence by every experience in which you really stop to look fear in the face. You must do the thing which you think you cannot do.



-Eleanor Roosevelt

TURKEY MEATLOAF Recipe

meatloaf



Ingredients:

· 1 1/2 packages (30 ounces) lean ground turkey, uncooked
· 1/2 cup dry oats
· 3 egg whites
· 2 celery stalks, finely chopped
· 1/3 cup cashews, chopped
· 2 teaspoons basil
· 1/4 teaspoons pepper
· · Cooking spray

Instructions:

Mix all of the ingredients together in a bowl, except spray. Then with hands coated with cooking spray, roll the mixture into a log and place it into an 8-inch by 4-inch loaf pan.

Bake it at 350 degrees Fahrenheit for 40 to 60 minutes. Serve immediately.

Nutritional Value
(for each 4 serving)

Calories: 171
Fat: 3.5 g
Protein: 30 g
Carbs: 5 g

Makes 10 servings.

What are gluten intolerance symptoms?

One of the things that a few people have found out is that they are gluten intolerant. I don’t think I have covered that topic, so today’s RE-Powering information (following a Gluten Free Recipe) will be about gluten intolerance. The only way to know if you are intolerant to gluten is to get tested, or eliminate it from your diet and notice how you feel.





1 Low Fat Quinoa Chili

½ cup quinoa 1 cup water

1 16 oz can of black beans

1 tsp. chili powder

1 tsp cinnamon

2 diced scallions

¼ cup diced tomatoes

¼ tsp. stevia ( to taste)

1. Bring quinoa and water to a boil and simmer for 15 minutes until germ separates.

2. In a separate pot simmer black beans together with seasonings for 10 minutes. Allow beans to cool and thicken for 5 minutes.

3. 3Combine quinoa and bean mixture together. Top with tomatoes and scallions and serve.

Cals: 394

Fat 4 gr.

Carb 70 gr.

Fiber 19 gr.

Protein 22 gr.

Sugar 0



What are gluten intolerance symptoms? Are people with gluten intolerance just fussy eaters with a new excuse for their picky food habits?
Research shows that gluten sensitivity in some form, including celiac disease and mild gluten intolerance, affects approximately 15% of the US population. These statistics are likely to be similar in Western countries with similar health issues and dietary patterns. Are you one of these people? How do you recognize gluten intolerance symptoms?

First of all let’s identify the difference between celiac disease and gluten intolerance. Celiac disease is an immune reaction, a severe sudden onset allergic reaction, to the protein called gluten. This is commonly found in grains such as wheat, rye, barley and oats. While celiac disease is initially an auto-immune disorder, it is also a disease of malabsorbtion, because essential nutrients are not absorbed. Therefore one of the most devastating symptoms of long-term undiagnosed celiac disease is malnutrition.

Gluten intolerance often has a slower onset than celiac disease, and may be hard to diagnose due to the broad range of symptoms and causes.

If you imagine a continuum of gluten intolerance symptoms, celiac disease is usually at the most extreme end with immediate autoimmune reactions. Some people with celiac disease may not have symptoms, but internally malabsorbtion and malnutrition can erode health over many years. Both celiac disease and gluten intolerance can be exacerbated by emotional stress, infection, surgery, pregnancy and childbirth. Every individual with some level of gluten intolerance or allergy may experience different shades of symptoms, hence the challenge for medical practitioners to diagnose.

So what are the specific symptoms of gluten intolerance and
celiac disease?

* Weight loss or weight gain
* Nutritional deficiencies due to malabsorbtion e.g. low iron levels
* Gastro-intestinal problems (bloating, pain, gas, constipation, diarrhea)
* Fat in the stools (due to poor digestion)
* Aching joints
* Depression
* Eczema
* Head aches
* Exhaustion
* Irritability and behavioral changes
* Infertility, irregular menstrual cycle and miscarriage
* Cramps, tingling and numbness
* Slow infant and child growth
* Decline in dental health

Undiagnosed for long periods of time, food intolerances have been found to contribute to diabetes, bowel cancer, anemia and osteoporosis.

Why are gluten intolerance symptoms so varied?

It is still a bit of a mystery; gluten intolerance and allergies affect adults and children in a variety of ways, but we do know that the less stress the better.
Anecdotal evidence suggests emotional trauma and stress play a large role in worsening of symptoms. Some studies have shown that there is a lower chance of developing celiac disease, the longer a baby is breastfed; the later they started eating gluten containing foods and the less gluten containing foods they ate. However completely avoiding gluten through pregnancy and in a child’s younger years may also increase allergic reaction, as the developing digestive system does not recognize the substance at all. Perhaps a moderate approach is best when preventing celiac disease, especially if there is a genetic predisposition. Mother might reduce but not eliminate gluten foods when pregnant, breastfeed for a longer than average period, and introduce low gluten grains as first foods for baby.

How to diagnose celiac disease and gluten intolerance?

Until recently it was challenging to diagnose celiac disease because the symptoms are varied and similar to other diseases. For example, crones disease, chronic fatigue, iron deficiency, irritable bowel syndrome and intestinal infections can all have similar symptoms. In fact there may be a cross over between gluten intolerance and some of these illnesses; an individual may have a combination of issues worsened by unsuitable food choices.
Now doctors test for raised levels of certain auto-antibodies in their blood. These antibodies are produced when the body senses a dangerous intruder allergen, like gluten. If the results indicate an allergy to gluten the doctor may perform a small intestine biopsy. This will reveal the damage to the villi in the small intestine. It is important to eat an ordinary diet including gluten, before being tested.

Author: Anna Wilde

Garbanzo

Here’s a recipe for a delicious salad I had this week. Greek Garbanzo Bean Salad



garbanzo



Prep and Cook Time: 10 minutes
Ingredients:

1 15 oz can garbanzo beans, preferably organic

2 cloves garlic

sea salt and pepper to taste

2/3 cup minced green onion

1 medium tomato, diced

3 TBS parsley, minced

2 TBS extra virgin olive oil

1 TBS fresh lemon juice

Optional: 1/4 cup feta cheese

1 head romaine lettuce



Directions:

Press or mince garlic and let sit for at least 5 minutes to bring out its hidden health benefits.

Drain liquid from garbanzo beans and rinse under cold running water; this helps prevent intestinal gas.

Mince green onions.

Dice tomatoes.

Mince parsley

Combine all ingredients and serve over a bed of romaine lettuce.

Top with feta cheese, if desired.

Serves 2

FAT LOSS and Garbanzo Bean Tuna Salad

Body weight and body fat are NOT the same thing! Which of these would you prefer: 5 pounds of fat or 5 pounds of muscle?

"I want to lose weight" is a poorly-formed goal.
"Weight" is not the same as "fat." Weight includes muscle, bone, internal organs as well as lots and lots of water.
And do you really want to be a "fat loser?"
Wouldn't you rather be a "fat burner"... a lean, fat burning machine!

FAT LOSS is what you want, not weight loss.
If your body were 100% rock-solid muscle, with absolutely nothing that jiggled (unless it was supposed to), would you care how much you weighed?
I bet you wouldn't! And if that's true, then...
STOP WORSHIPPING THE SCALE AND START MEASURING YOUR BODY COMPOSITION!


By measuring your body fat, you take the guesswork out of your health. It can assist you with your fitness plan. You can get an accurate picture of what's really happening in your body as a result of your diet and exercise program.

You don't have to "throw away your scale" like many experts suggest. By all means, keep using the scale, the tape measure and even photographs and the mirror -- whichever are useful for you, the more feedback the better - but body fat is where it's at.






Garbanzo Bean Tuna Salad



If you've never tried a garbanzo bean salad, then you don't know what you're missing. Also known as "chickpeas", garbanzo beans are heart-healthy legumes that pack a whopping 12.5 grams of fiber per cup. The rest of the salad is loaded with nutrient-rich "super foods" ideal for muscle-building and fat-burning diets.





1.) Open your can of garbanzo beans, drain and rise, then add to a large mixing bowl or a large salad bowl.

2.) Next open and drain your tuna and add to the bowl. Add 4 cups of fresh, chopped spinach.

3.) Chop your tomato and onion into small cubes and add to the mix. Crush and chop 2 garlic cloves and add to bowl (alternately, you could use 1 tbsp of jarred chopped garlic).
4.) Add 2 tbsp of fresh parsley, finely chopped and 1 tbsp finely chopped fresh mint (mint is optional). The salad dressing consists of 2 tbsp of extra virgin olive oil, 4 tbsp of balsamic vinegar and 4 tbsp of red wine vinegar (you can add more of the vinegars as per your taste).
5.) Finish by adding a dash of black pepper and salt to taste. Mix the salad very thoroughly and serve, or place in refrigerator until chilled and then serve.

1 15 oz can of garbanzo beans

4 cups fresh spinach

2 6-oz cans water packed light tuna, drained

2 tbsp fresh parsley

1 tomato med, chopped (approx 6 oz)

1 tbsp fresh mint leaves

1 cup onion, chopped

2 garlic cloves chopped

dash black pepper

dash salt

2 tbsp olive oil

4 tbsp balsamic vinegar

4 tbsp red wine vinegar

Yield: makes 3 servings



Calories: 396

Protein: 35.7 g

Carbs: 38.6 g.

Fat: 13.2 g.









Enjoy the weekend. Rest and be your absolute best!