Healthy Twist on a Sweet Treat

Check out these delicious
Raspberry Oat Bars






Ingredients

1/2 cup organic butter, softened
1/4 cup organic apple sauce
3/4 cup organic brown sugar
1 1/2 cups organic rolled oats
1 cup organic wheat germ
1 cup organic flour
1 teaspoon pink himalayan salt
1/2 teaspoon baking powder
1/2 cup organic raspberry preserves

Directions

Preheat the oven to 400 degrees F (200 degrees C). Grease a 9x13 inch pan with grapeseed oil. In a large bowl, cream together the butter, applesauce and brown sugar until smooth. Combine the oats, wheat germ, flour, salt and baking powder; stir into the creamed mixture. Press half of the mixture into the bottom of the prepared pan. Spread the preserves over the crust. Crumble the remaining crust mixture over the raspberry layer. Bake for 20 to 25 minutes in the preheated oven, or until light brown. Cool completely before cutting into bars.

May the luck of the Irish be with you all this St. Patrick's Day!






I found this decadent recipe online for Horseradish-crusted corned beef paired with tender cabbage and herbed potatoes for the ideal St. Patrick's Day feast. This is definitely a "once a year" type treat, but it is oh so delicious! Round out the meal with your favorite Irish beer and a serving of warm bread pudding.

Yield: 8 servings (serving size: 3 ounces beef, about 1 1/2 cups cabbage, and about 1 1/3 cups potatoes)


Ingredients
1 (4-pound) cured corned beef brisket, trimmed
16 cups water
2 cups chopped onion
1 cup chopped celery
1 cup chopped carrot
1 1/2 teaspoons pickling spice
3 garlic cloves, peeled
1 tablespoon caraway seeds
1 (2 1/2-pound) head green cabbage, cored and cut into 1-inch strips
4 pounds small red potatoes, quartered
2 tablespoons chopped fresh parsley
2 teaspoons butter
2 teaspoons grated lemon rind
2 teaspoons fresh lemon juice
1/8 teaspoon black pepper
1/2 cup dry breadcrumbs
1 (5-ounce) jar prepared horseradish, drained and squeezed dry
3 tablespoons Dijon mustard

Preparation

Place brisket in a large stockpot; add water and next 5 ingredients (water through garlic). Bring to a boil. Cover, reduce heat, and simmer 3 hours. Remove brisket from pot.

Place brisket on the rack of a broiler pan or roasting pan; place rack in pan. Strain cooking liquid through a colander into 2 large bowls; discard solids. Return liquid to pot. Add caraway seeds and cabbage; bring to a boil. Reduce heat; simmer 20 minutes. Drain.

While cabbage is cooking, place potatoes in a large Dutch oven. Cover with water. Bring to a boil; cook 20 minutes or until tender. Drain. Return potatoes to pan. Stir in parsley, butter, rind, juice, and pepper; toss to coat.

Preheat broiler.

Combine breadcrumbs and horseradish. Spread mustard over one side of brisket. Press breadcrumb mixture onto mustard. Broil 3 minutes or until lightly browned. Serve brisket with cabbage and potatoes.

Nutritional Information

Calories:321 (41% from fat)
Fat:14.5g (sat 4.6g,mono 6.5g,poly 0.8g)
Protein:22.8g
Carbohydrate:27.6g
Fiber:10g
Cholesterol:86mg
Iron:4.3mg
Sodium:927mg
Calcium:11mg

Thanks to David Bonom, Cooking Light, MARCH 2003 for this receipe.

Eat More Chocolate

Did you know that research suggests that dark chocolate eaten in moderate amounts weekly is associated with improved cardiovascular fitness in women.

A new study offers this explanation — The polyphenols in dark chocolate may help maintain higher “good” cholesterol levels and lower “bad” cholesterol levels according to findings published in the February issue of Journal of Agricultural and Food Chemistry, published by the American Chemical Society.

The researchers write, “As cholesterol metabolism is known to be regulated by several different mechanisms, it is possible that cacao polyphenols may act on multiple pathways as a regulatory receptor agonist or ligand, similar to other plant polyphenols.”

Personally, I choose to indulge in a very special dark chocolate that helps boost your “feel good” chemicals, which can also help to reduce cravings. It also contains a special blend of green tea, B Vitamins, minerals and essential amino acids, which support positive mood and optimal mental energy. For more information on these very special chocolates visit my site at:


You may also contact me directly at lisa@livewellwithlisa.com or via cell 602-361-1074.

Anti-Aging Foods

These foods may hold the "power" to help you turn back the clock !!!






Avocado:
This fruit, which is usually eaten as a vegetable, is a good source of healthy monounsaturated fat that may help to reduce level of a bad type of cholesterol in body. Avocado is a good source of vitamin E and can help to maintain healthy skin and prevent skin aging (vitamin E may also help alleviate menopausal hot flushes). It is rich in potassium which helps prevent fluid retention and high blood pressure.


Berries:
All black and blue berries such as blackberries, blueberries, blackcurrants and black grapes contain phytochemicals known as flavonoids-powerful antioxidants which help to protect the body against damage caused by free radicals and aging.


Cruciferous vegetables:
The family of Cruciferous vegetables includes cabbage, cauliflower, broccoli, kale, turnip, brussels sprouts, radish and watercress. Cruciferous vegetables assist the body in its fight against toxins and cancer. You should try to consume at least 115g/40z(of any one or a combination) of these vegetables on a daily basis. If possible, eat them row or very lightly cooked so that the important enzymes remain intact.


Garlic:
Some studies suggest that eating a clove of garlic a day (row or cooked) helps to protect the body against cancer and heart disease. The cardioprotective effects of garlic are well recorded. One 1994 study in Iowa, USA, of 41,837 women between the age of 55 and 69 suggested that women who ate a clove of garlic at least once a week were 50 percent less likely to develop colon cancer. Another study at Tasgore Medical college in India suggested that garlic reduced cholesterol levels and assisted blood thinning more effectively than aspirin, thus helping to reduce the risk of heart disease.


Ginger:
This spicy root can boost the digestive and circulatory systems, which can be useful for older people. Ginger may also help to alleviate rheumatic aches and pains.


Nuts:
Most varieties of nuts are good sources of minerals, particularly walnuts and brazi nuts. Walnuts, although high in calories, are rich in potassium, magnesium, iron, zinc, copper and selenium. Adding nuts to your diet (sprinkle them on salads and desserts) can enhance the functioning of your digestive and immune systems, improve your skin help control prevent cancer. Nuts may also help control cholesterol levels. Never eat rancid nuts, however, as they have been linked to a high incidence of free radicals.


Whole meal pasta and rice:
Complex carbohydrates provide a consistent supply of energy throughout the day. Wholemeal pasta is an excellent complex carbohydrate. It is high in fibre and contains twice the amount of iron as normal pasta. Brown rice is another recommended complex carbohydrate, which is high in fibre and B vitamins.


Watermelon:
Both the flesh and seeds of the watermelon are nutritious so try blending them together in a food processor and drinking as a juice. The flesh contain vitamin A, B and C ; the seeds contain selenium, essential fats, zinc and vitamin E, all of which help against free radical damage and aging


Water:
Drink at least half of your body weight in ounces of water every day in order to remain healthy. Water helps us to get rid of the toxins and unwanted waste materials from your body.

GAME DAY EGG ROLLS

It's Super Bowl Sunday so we decided to make our own home made Game Day Egg Rolls. They were absolutely delicious and easy on the waistline too at only 150 calories each with a nice balance of proteins, carbs and healthy fats.

Ingredients:

1 pound ground pork
1 TB cilantro paste
1 TB red chili paste
1 TB ginger paste
1 tsp himalayan sea salt
1 cup bean sprouts
1 cup shredded carrots
2 cups shredded cabbage
16 All Natural Egg Roll Wrappers
1/3 cup grapeseed oil

Directions:

Cook ground beef until no longer pink and then season with himalayan sea salt, cilantro, red chili and ginger paste. Mix well. Next add bean spouts and shredded carrots and stir fry for 2 minutes. Remove from heat. Mix in cabbage.

Fill each each egg roll wrapper with 1/16 of mix. Wet all four side of wrapper. Fold over top and bottom of wrapper and then roll to form traditional shape. Set aside until all 16 rolls are made.

Heat grapeseed oil in an 8 inch skillet. Gently add egg rolls 4 at a time to pa. Turn frequently (about every minute) until all sides are crispy. Remove from pan and drain on paper towels. Continue this process until all the rolls are cooked. Serve warm alone or with dipping sauce.

Dipping Sauce:

4 TB Spicy Brown Mustard
1 TB Sriracha Hot Chili Sauce
2 TB Honey (if you like it sweet - this is optional)

Enjoy!

Coconut Oil Is Delicious and Nutritious

Besides being excellent for your thyroid and your metabolism, coconut oil is rich in lauric acid, which converts in your body to monolaurin – a compound also found in breast milk that strengthens a baby's immunity.

Its medium chain fatty acids, or triglycerides (MCT's) also impart a number of health benefits, including raising your body's metabolism and fighting off pathogens such as viruses, bacteria and fungi.

There are some studies in the works that suggest the possibility that coconut oil may serve as a natural treatment for Alzheimer's disease, as MCT's are also a primary source of ketone bodies, which act as an alternate source of brain fuel that can help prevent the brain atrophy associated with dementia.

Make sure you choose an organic coconut oil that is unrefined, unbleached, cold-pressed or expeller pressed (made without heat processing or chemicals), and does not contain Genetically Modified ingredients.

Have You Kissed Someone Today?

Did you know that kissing can offer amazing advantages for a long and healthy life?

It is true!

Take a look at some of the benefits researchers have found.


Why pucker up?


Those who kiss their partner goodbye each morning live five years longer than those who do not.

Kissing is great for self-esteem. It makes you feel appreciated and helps your state of mind.

Kissing burns calories, 2-3 calories a minute and can double your metabolic rate. Research claims that three passionate kisses a day (at least lasting 20 seconds each) will cause you to loose an entire extra pound! It's time to start that kissing diet!

Kissing is a known stress-reliever. Passionate kissing relieves tension, reduces negative energy and produces a sense of well being, lowering your cortisol ‘stress’ hormone.

Kissing uses 30 facial muscles and it helps keep the facial muscles tight, preventing baggy cheeks! The tension in the muscles caused by a passionate kiss helps smooth the skin and increases the circulation.

Kissing is good for the heart, as it creates an adrenaline which causes your heart to pump more blood around your body. Frequent kissing has scientifically been proven to stabilize cardiovascular activity, decrease blood pressure and cholesterol.

Those who kiss quite frequently are less likely to suffer from stomach, bladder and blood infections.

During a kiss, natural antibiotics are secreted in the saliva. Also, the saliva contains a type of anesthetic that helps relieve pain.

Kissing reduces anxiety and stops the 'noise' in your mind. It increases the levels of oxytocin, an extremely calming hormone that produces a feeling of peace.

The endorphins produced by kissing are 200 times more powerful than morphine.


Now you have 10 more reasons to smooch someone today!

Live Well,
Lisa

These home made pretzels are even better than the ones you find at the stadium !!!



Ingredients:

Dough:
1 package all natural active dry yeast
1 teaspoon organic brown sugar
1 cup warm water (110 degrees F/45 degrees C)
4 cups organic all-purpose flour
1/2 cup organic brown sugar
1 teaspoons pink himalayan sea salt
1 tablespoon olive oil

Baking soda bath:
1/2 cup baking soda
4 cups hot water

Topping:
pink himalayan sea salt
butter

Directions

In a small bowl, dissolve yeast and 1 teaspoon sugar in warm water. Let stand until creamy, about 10 minutes.

In a large bowl, mix together flour, sugar, and salt. Make a well in the center; add the oil and yeast mixture. Mix and form into a dough. If the mixture is dry, add one or two tablespoons of water. Knead the dough until smooth, about 7 to 8 minutes.

Lightly oil a large bowl, place the dough in the bowl and turn to coat with oil.

Cover with plastic wrap and let rise in a warm place until doubled in size, about 1 hour.

Preheat oven to 400 degrees F (230 degrees C). In a large bowl, dissolve baking soda in hot water.

When risen, turn dough out onto a lightly floured surface and divide into 12 equal pieces. Roll each piece into a rope and twist into a pretzel shape.

Once all of the dough is all shaped, dip each pretzel into the baking soda solution and place on a greased baking sheet.

Bake in preheated oven for 8-12 minutes, until browned.

Once they come out of the oven, brush with butter and sprinkle sea salt on tops.

Here is a Delicious Treat for Game Day

GAME DAY WON TONS




12 oz pkg all natural won ton wrappers

1 lb ground turkey
...
2 cups shredded Colby Jack cheese

½ cup each diced jalapenos and green chilies

1/2 cup sliced green onion

1/2 cup shredded carrots

1 tsp cumin

1 tsp cayenne

1/2 tsp sea salt

2 TB honey

Lightly press won ton wrappers onto the bottom and up the sides of greased miniature muffin cups. In a large skillet, cook ground turkey until no longer pink and drain. Stir in the cheese, peppers, onions, carrots and spices. Spoon a rounded tablespoonful into each won ton cup. Wet fingers and tie up won ton baskets. Bake 6 or 7 minutes or until heated through.

Some like it HOT !!!

If you like hot and spicy foods our White Chicken Chili is for you !!!




Ingredients:

4 ounces diced jalapeno peppers
4 ounces chopped green chile peppers
2 teaspoons ground cumin
1 teaspoon dried oregano
1 teaspoon ground cayenne pepper
1 teaspoon sea salt
1/2 cup chicken broth
3 cups chopped cooked chicken breast
2 cups cooked white beans
1 cup cooked black beans
1 cup shredded Monterey Jack cheese
Sour cream
Tomato
Avocado


Directions:

Puree 1 cup of cooked white beans with 1/2 cup chicken broth, jalapeno, green chile peppers, cumin, oregano, cayenne and sea salt. Gently mix this puree with the chicken, remaining white beans and black beans. Simmer 15 minutes, stirring occasionally.

Remove the mixture from heat. Slowly stir in the cheese until melted.

Serve warm topped with a scoop of sour cream, diced tomatoes and sliced avocados.

Delicious !!!

How Do You View Things ?

Are you the type of person who sees the glass half full ? or half empty?

Did you know that Optimism can be learned? It's true! Optimism can be developed, as much as any other skill. We can make it a mental habit and it will make a major difference in how well we handle whatever comes at us. So go looking for the good side of change. Focus on potential.

My Most Requested Dish

This is by far the most requested dish in my house. We like it spicy so adjust if you prefer things a bit more mild. I prefer to use all fresh and organic items and yes - I really do cook the beans myself!



Lisa's Mexican Medley


1 pound lean ground beef (you may also use ground turkey)
2 tsp cayenne pepper
2 tsp paprika
2 tsp chili powder
2 tsp cumin
1 tsp sea salt
1/2 tsp white pepper
6 tomatillos - diced
6 ounces diced green chilies
2 jalapenos - diced and seeds removed
2 cups cooked black beans - drained and rinsed
1/2 cup water or chicken broth
8 corn tortillas
4 tomatoes - diced
2 avocados - sliced
fresh cilantro
sour cream

Place ground beef in a skillet, season with cayenne, paprika, chili powder, cumin, sea salt and white pepper and cook over medium-high heat until meat is no longer pink. Be sure to drain any excess fat.

Next add the diced tomatillos, green chilies, jalapenos, cooked black beans and 1/2 cup of water or chicken broth to the skillet, mix gently and simmer 10 minutes.

Spoon mixture over a warm corn tortilla and top with a scoop of sour cream, fresh cilantro, diced tomato and sliced avocado.

Enjoy!

Try this delicious and healthy soup to warm you up this winter!





Spicy Italian Sasuage and Lentil Soup

1 pound spicy Italian sausage
1 (16 ounce) package dry lentils, rinsed
1 cup chopped carrots
5 cups water
3 cups chicken broth
3 cups diced tomatoes
1 tablespoon garlic powder
1 tablespoon chopped fresh parsley
3 bay leaves
1/2 teaspoon dried oregano
1/2 teaspoon dried thyme
1/2 teaspoon dried basil
1/2 teaspoon sea salt, or to taste
1/2 teaspoon white pepper


Directions:

Place sausage in a large pot. Cook over medium high heat until evenly brown. Stir in lentils, carrot, water, chicken broth and tomatoes. Season with garlic powder, parsley, bay leaves, oregano, thyme, basil, salt and pepper. Bring to a boil, then reduce heat. Cover, and simmer for 2 1/2 to 3 hours, or until lentils are tender.

Enjoy!

Success Tips For Living Well

It's January and everyone is getting back on track with making the best healthy choices so I thought it might be a good time to review some of our favorite success tips for living well !

Lisa's Top 5 Tips:

1. Stay hydrated: Drink at least half of your body weight in ounces of water per day. Also limit or avoid coffee, alcohol, and carbonated beverages as they create a very acidic environment and dehydrate the body.

2. Eat: Studies showing that metabolism and blood sugar levels respond favorably when we evenly space our caloric intake throughout the day. We suggest enjoying 3 meals per day plus 2-3 healthy snacks. Be sure to include a protein and a carbohydrate plus a healthy fat in each meal/snack.

3. Keep it real: Avoid fake sugars, pre-packaged and processed foods. Our bodies were not designed to live on the synthetic components found in these products. Natural and organic options are optimal.

4. Use the buddy system: Bring a friend or loved one along for the ride on your journey to optimal health and you will find that you get greater results and have a lot more fun along the way!

5. Plug into success: Through our coaching we find that individuals who reach out for support from a coach or someone who has already achieved success get 500% greater results than those who go at this on their own which is why we offer free coaching and multiple layers of support for our people.

Enjoy your New Year and remember living healthy is a journey not a sprint so take consistent, persistent action and you will achieve your goals.

Live Well,
Lisa
602-361-1074

A Healthy Twist on an Old Favorite!

Chicken Enchiladas

YES - it is possible to watch our waistlines AND enjoy our favorite dishes. Just make better choices with what you put in the dish. Remember - homemade, organic and natural is always better.


Ingredients

1 Diced Jalapeno Pepper
2 cups Shredded Cooked Chicken Breast (boneless,skinless)
1 cup Natural Shredded Cheddar Cheese
8oz Organic Salsa Verde
4 oz Diced Green Chilies
1 1/2 cups Low Sodium Chicken Broth
1/3 cup Cilantro
8 Corn Tortillas

Directions

Preheat oven to 375°F.

Mist an 8 X 8 baking dish with grapeseed or olive oil.

In a large bowl, combine chicken, 1/2 cup cheese, 1/3 cup salsa, diced jalepenos and mild green chilies. Stir until well combined.

Pour broth into skillet and heat until almost simmering. Working one at a time, dip a corn tortilla into broth, taking care to work quickly so tortilla doesn't become too soft, then transfer to a clean workspace. Spoon about 2 Tbsp. of chicken mixture down center of tortilla. Roll tortilla around filling like a cigar, and transfer, seam side down, to prepared dish. Repeat with remaining tortillas and filling. Pour remaining salsa over top of enchiladas, spreading to coat. Sprinkle remaining cheese over top.

Bake enchiladas, uncovered, until cheese is melted and enchiladas are hot throughout, about 20 minutes. Just before serving, sprinkle with cilantro.

You can also add a scoop of sour cream and sliced avocado for garnish :)

Enjoy!