Recipe: Barley Risotto with Shitake Mushrooms

This side dish is a great way to get in barley--the whole grain and LDL or “bad” cholesterol lowering--alternative to oats.

Food weight: 1.5

Ingredients
Yield: 6 servings (serving size: 1/6thof the recipe)
1 (32 fluid ounce) container of free range organic chicken broth
½ teaspoon thyme
1 bay leaf
1 tablespoon extra virgin olive oil
1 cup chopped onion
2 garlic cloves, minced
1 cup whole grain barley
1 (10 ounce) package frozen shitake mushrooms, defrosted (I use Woodstock Farms organic shitake mushrooms, available in the frozen foods section of your local health food store)
½ teaspoon salt
¼ teaspoon freshly ground black pepper
1/3 cup freshly shredded parmesan cheese

Directions
In a saucepan, heat chicken broth, bay leaf and thyme and bring to a simmer. Let simmer while preparing barley. In a large saucepan, heat olive oil over medium-high heat. Add onions and garlic and sauté until onion is translucent, approximately 3 minutes. Add barley and package of mushrooms and cook an additional 5 minutes, stirring frequently. Add chicken broth and simmer, covered for approximately 45 minutes until most of the broth has evaporated and the barley is tender. Season with salt and pepper, add in the parmesan cheese, stir and serve immediately.

Nutritional Information per Serving (1/6thof the recipe):

Food weight: 1.5, Calories: 128, Fat: 5 g, Cholesterol: 6 mg, Sodium: 577 mg, Carbohydrate: 17 g, Dietary Fiber: 4 g, Sugars: 2 g, Protein: 6 g

Enjoy!

Recipe: Green Chili

Here's a delicious recipe courtesy of our DietMaster software program. Enjoy!

Green Chili:

INGREDIENTS

• 3/4 pound beef stew meat
• 1 16-ounce can hominy or one 12-ounce can whole kernel corn, drained
• 1 14 1/2-ounce can tomatoes, cut up
• 1 large onion, chopped
• 1 4-ounce can diced green chili peppers, drained
• ½ cup water
• 1 teaspoon dried oregano, crushed
• 1 teaspoon instant beef bouillon granules
• 2 cloves garlic, minced
• 1 16-ounce can red kidney beans or pinto beans, heated and drained

DIRECTIONS:

Trim separable fat from stew meat, then cut into 3/4 -inch pieces.
In 3-quart saucepan stir together meat, hominy or corn, undrained tomatoes, onion, chili peppers, water,

oregano, bouillon granules, and garlic. Heat to boiling. Reduce heat. Cover and simmer about 1 hour or

till meat is tender. To serve, ladle mixture into individual bowls and top with hot kidney or pinto beans.

Makes 4 servings.

Calories: 352 / serving

TIME:

Preparation Time: 15 min.

Cooking Time: 11/2 hrs.

NUTRITIONAL INFORMATION PER SERVING:

28g protein

40g carbohydrate

l0g fat

60mg cholesterol

878mg sodium

895mg potassium

-Low Fat -Low Cholesterol

Healthier You: Positive Thoughts about Exercise, Healthier Body Image

Regular exercise not only supports a healthy lifestyle, it also provides a host of other benefits, including a more positive mental outlook, less stress, and a more positive body image.

Exercise helps you feel good about yourself when you see that you're dedicated and disciplined enough to put yourself first and spend some time regularly exercising your body. You'll feel stronger and more fit, not to mention reap the benefits of endorphins-- the powerful chemicals produced by the brain that are natural painkillers and responsible for what is known as the "runner's high", a feeling of euphoria and general state of well-being often experienced by exercise enthusiasts.

When you look better, you feel better, and exercise assists you with both. Regular physical activity not only helps to maintain optimal weight and body composition those who regularly exercise enjoy significantly decreased risk of heart disease, high blood pressure, diabetes, and cancer, among others. And these benefits are more than just short term; those who regularly exercise are sick 30% less often than non-exercisers, and fit people generally enjoy longer lives than their less fit counterparts.

When you exercise, focus on how you feel and you'll likely stick with your exercise program. If the thought of dragging yourself to the gym for weight loss isn't motivating to you, maybe it's your body's defense mechanism, encouraging you to love yourself the way you are. When you exercise, seek activities that are fun and leave you feeling strong and empowered, whether it's a challenging spinning class, a relaxing yoga session, or a brisk walk on the treadmill. Your body will thank you for taking good care of it, and you'll reap the many rewards of a healthier body and mind.

For Vegetarians... the kind diet

No doubt about it, going vegetarian is a smart move, as vegetarians have a reduced risk of chronic disease and are at much less risk for obesity. It’s never too late to switch over to a plant-based diet and begin to reap the phenomenal health benefits associated with this pattern of eating. According to the American Dietetic Association, “appropriately planned vegetarian diets are healthful, nutritionally adequate and provide health benefits in the prevention and treatment of certain diseases.” The key here is to note the words “appropriately planned,” for eating the vegetarian way does take some homework.

Let’s begin by defining what a vegetarian is. There are actually many different types of vegetarians. The general definition of a vegetarian is a person who does not include meat, fish or fowl in their diet. A lactovegetarian includes dairy, a lactoovovegetarian includes dairy and eggs, and a vegan abstains from eating or using all animal products and is the strictest kind of vegetarian. Newer versions of vegetarianism have evolved including flexitarians, loosely defined as individuals who eat a mostly plant-based diet but may occasionally eat small amounts of meat, fish or chicken. Then there are pesco-vegetarians (such as myself) who eat a mostly plant-based diet and choose to include a small amount of fish in their diet.

Keep in mind that since vegan diets are the most restrictive, if you choose to follow that diet, you must plan your diet carefully to include adequate amounts of protein, iron, calcium, vitamin B12 and the long-chain omega-3 fatty acids EPA and DHA. As with all types of diets, eating a large variety of whole foods, grains, fruits, vegetables, legumes, nuts and seeds is the best strategy for obtaining all the nutrients required for good health. For more sound nutrition information on eating the vegetarian way, go to the Vegetarian Resource Group (a nutrition practice group of the American Dietetic Association).

Exercise For Seniors

Exercise is as important for seniors as it is for any other age group, if not more so. Staying fit means body and mind stay more agile longer, a key component in maintaining optimal health and independence for as long as possible. The National Institute of Health recommends 4 different categories of exercises for seniors: strength, stretching, endurance, and balance exercises.

Strength exercises for seniors help to build muscle, which increases metabolism. During strength exercises, seniors should take care not to hold their breath - this can negatively affect blood pressure. When using weights, use smooth and steady movements, and avoid thrusting or jerking motions. Avoid strain when you're lifting weights with your arms or legs by breathing out as you lift or push a weight, and breathing in as you release. Remember that some soreness after strength building exercises is completely normal, while exhaustion, sore joints, or a painful muscle pull are not normal and may require a visit to your physician.



Stretching exercises will help your body to be more flexible during your everyday activities. Stiff muscles and joints are more likely to become injured, so regularly stretch your muscles to help them stay soft and pliable. Do tricep stretches to lengthen the muscles at the back of the arm, and hip rotations to stretch the outer muscles of your hips and thighs. Stretch after you've been walking or do some gentle arm pumps to warm up the body. Slowly stretch into your desired position, going as far as you can without experiencing any pain. Hold each stretch for anywhere from 10 to 30 seconds.



Endurance exercises are classified as any activity that increases your heart rate and breathing for an extended period of time.



Cardio exercises will improve your heart health and your metabolism. Find activities that you enjoy doing, but walking and swimming are great sources of low-impact cardiovascular exercise. Start with shorter spurts of exercise and increase the interval over time as your endurance improves. Set an eventual goal of 30 minutes of cardio per day; breaking it up into three 10 minute intervals is fine too.



Balance exercises help to build the leg muscles, which in turn prevents the likelihood of a dangerous fall. U.S. hospitals have 300,000 patients admitted each year for broken hips, with falls often being the cause of these injuries. Try these balance exercises that you can do anytime, anywhere: standing up and sitting down without using your hands, walking heel-to-toe, and standing on one foot, periodically alternating your feet. A note of caution: make sure you have someone spot you if you're unstable.