Delicata Squash & Tofu Curry day2

 

 

Ingredients

• 2 tablespoons curry powder, preferably Madras
• ½ teaspoon salt
• ¼ teaspoon freshly ground pepper
• 1 14-ounce package extra-firm or firm water-packed tofu
• 4 teaspoons canola oil, divided
• 1 large delicata squash (about 1 pound),halved, seeded and cut into 1-inch cubes
• 1 medium onion, halved and sliced
• 2 teaspoons grated fresh ginger
• 1 14-ounce can “lite” coconut milk
• 1 teaspoon light brown sugar
• 8 cups coarsely chopped kale or chard, tough stems removed
• 1 tablespoon lime juice, plus more to taste
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1. Combine curry powder, salt and pepper in a small bowl. Blot tofu dry with a paper towel and cut into 1-inch cubes; toss the tofu in a medium bowl with 1 teaspoon of the spice mixture.
2. Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add the tofu and cook, stirring every 2 minutes, until browned, 6 to 8 minutes total. Transfer to a plate.
3. Heat the remaining 2 teaspoons oil over medium-high heat. Add squash, onion, ginger and the remaining spice mixture; cook, stirring, until the vegetables are lightly browned, 4 to 5 minutes. Add coconut milk and brown sugar; bring to a boil. Add half the kale (or chard) and cook, stirring, until slightly wilted, about 1 minute. Stir in the rest of the greens and cook, stirring, for 1 minute. Return the tofu to the pan, cover and cook, stirring once or twice, until the squash and greens are tender, 3 to 5 minutes more. Remove from the heat and stir in lime juice.
   • Serving size: about 1½ cups
   • Per serving: 316 calories; 18 g fat(6 g sat); 8 g fiber; 29 g carbohydrates; 16 g protein; 61 mcg folate; 0 mg cholesterol; 7 g sugars; 1 g added sugars; 29,921 IU vitamin A; 76 mg vitamin C; 339 mg calcium; 4 mg iron; 363 mg sodium; 813 mg potassium
   • Nutrition Bonus: Vitamin A (598% daily value), Vitamin C (127% dv), Calcium (34% dv), Iron (22% dv)
   • Carbohydrate Servings: 2
   • Exchanges: 1 starch, 2 vegetable, 1 medium-fat meat, 2 fat

   •  If delicata squash is out of season and use use butternut instead, be sure to cook it first.

Ravioli & Vegetable Soup day1

 

 

Ingredients

• 1 tablespoon extra-virgin olive oil
• 2 cups frozen bell pepper and onion mix, thawed and diced
• 2 cloves garlic, minced
• ¼ teaspoon crushed red pepper, or to taste (optional)
• 1 28-ounce can crushed tomatoes, preferably fire-roasted
• 1 15-ounce can vegetable broth or reduced-sodium chicken broth
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• 1½ cups hot water
• 1 teaspoon dried basil or marjoram
• 1 6- to 9-ounce package fresh or frozen cheese (or meat) ravioli, preferably whole-wheat
• 2 cups diced zucchini, (about 2 medium)
• Freshly ground pepper to taste 
• Heat oil in a large saucepan or Dutch oven over medium heat. Add pepper-onion mix, garlic and crushed red pepper (if using) and cook, stirring, for 1 minute. Add tomatoes, broth, water and basil (or marjoram); bring to a rolling boil over high heat. Add ravioli and cook for 3 minutes less than the package directions. Add zucchini; return to a boil. Cook until the zucchini is crisp-tender, about 3 minutes. Season with pepper.

• Make Ahead Tip: Cover and refrigerate for up to 3 days. Thin with broth before reheating, if desired.
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  • Serving size: about 2 cups
  • Per serving: 261 calories; 8 g fat(3 g sat); 7 g fiber; 33 g carbohydrates; 11 g protein; 16 mcg folate; 28 mg cholesterol; 12 g sugars; 0 g added sugars; 2,279 IU vitamin A; 24 mg vitamin C; 97 mg calcium; 5 mg iron; 354 mg sodium; 732 mg potassium
  • Nutrition Bonus: Vitamin A (46% daily value), Vitamin C (40% dv), Iron (28% dv)
  • Carbohydrate Servings: 2
  • Exchanges: 1 starch, 2 vegetable, 1 fat

  
  
  
  

  7 day meal plan from VitaskinPlus Deanna

  
  
  
  
  
  

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Stress Effects on your body

 

 

 

Stress symptoms: Effects on your body and behavior

By Mayo Clinic Staff

Stress symptoms may be affecting your health, even though you might not realize it. You may think illness is to blame for that nagging headache, your frequent insomnia or your decreased productivity at work. But stress may actually be the culprit.

Common effects of stress

Indeed, stress symptoms can affect your body, your thoughts and feelings, and your behavior. Being able to recognize common stress symptoms can give you a jump on managing them. Stress that's left unchecked can contribute to many health problems, such as high blood pressure, heart disease, obesity and diabetes.

Common effects of stress on your body

• Headache
• Muscle tension or pain
• Chest pain
• Fatigue
• Change in sex drive
• Stomach upset
• Sleep problems

Common effects of stress on your mood

• Anxiety
• Restlessness
• Lack of motivation or focus
• Feeling overwhelmed
• Irritability or anger
• Sadness or depression

Common effects of stress on your behavior

• Overeating or undereating
• Angry outbursts
• Drug or alcohol abuse
• Tobacco use
• Social withdrawal
• Exercising less often 

Act to manage stress

If you have stress symptoms, taking steps to manage your stress can have numerous health benefits. Explore stress management strategies, such as:

• Regular physical activity
• Relaxation techniques, such as deep breathing, meditation, yoga, tai chi or getting a massage
• Keeping a sense of humor
• Socializing with family and friends
• Setting aside time for hobbies, such as reading a book or listening to music

Aim to find active ways to manage your stress. Inactive ways you may use to manage stress — such as watching television, surfing the Internet or playing video games — may seem relaxing, but they may increase your stress over the long term.
And be sure to get plenty of sleep and eat a healthy, balanced diet. Avoid tobacco use, excess caffeine and alcohol intake, and the use of illicit substances.

When to seek help

If you're not sure if stress is the cause or if you've taken steps to control your stress but your symptoms continue, see your doctor. Your doctor may want to check for other potential causes. Or, consider seeing a professional counselor or therapist, who can help you identify sources of your stress and learn new coping tools.
Also, if you have chest pain, especially if it occurs during physical activity or is accompanied by shortness of breath, sweating, dizziness, nausea, or pain radiating into your shoulder and arm, get emergency help immediately. These may be warning signs of a heart attack and not simply stress symptoms.

Cinnamon rolls

 This recipe makes 32 cinnamon rolls. You may pre-bake and freeze some for later.

ingredients

1. 1 cup skim milk
2. 1/4 cup canola oil
3. 1/3 cup sugar
4. 1/4 teaspoon salt
5. 2 packages dry yeast (about 0.75 ounces per packet)
6. 1/4 cup warm water
7. 1 egg
8. 2 egg whites
9. 3 cups all-purpose (plain) flour
10. 2 1/2 cups whole-wheat (whole-meal) flour
11. Cooking spray
12. 2 tablespoons ground cinnamon
13. 3/4 cup brown sugar
14. 1/4 cup raisins
15. 1/2 cup frozen unsweetened apple juice concentrate, thawed

Directions

In a small saucepan, heat the milk until just below the boiling point. Don't boil. Stir in the canola oil, sugar and salt. Remove the milk mixture from the heat and cool until lukewarm.
In a small bowl, combine yeast and water. Stir and set aside for 5 minutes.
In a large bowl, beat the egg and egg whites using an electric mixer. Add in the yeast and milk mixture.
Using a wooden spoon mix in the flours, 1 cup at a time, until a soft dough forms. (If you have a countertop mixer, use a dough hook and follow the manufacturer's directions.)
Turn the dough out onto a generously floured work surface and, with floured hands, knead gently until the dough is smooth and elastic, about 5 minutes.
Return the dough to the bowl and cover with plastic wrap. Let rise in a warm place until double in size, about 1 1/2 hours. Divide the dough in half and form into 2 balls. Cover with plastic and let sit for 10 more minutes.
In a small bowl, combine the cinnamon, brown sugar and raisins.
Spray an 11-by-14-inch pan with cooking spray.
Using a rolling pin, roll each ball of dough into a 16-by-8-inch rectangle. Spray the dough with cooking/baking spray. Sprinkle each rectangle with half of the cinnamon mixture. Starting at the long side, roll up each rectangle. Slice each roll into 16 pieces and place on the prepared pan. Let rise until double in size, about 1 1/2 hours.*
To make the glaze, heat the apple juice over medium heat. Cook until the juice is syrupy, about 5 to 7 minutes. Set aside.
Heat oven to 350 degrees. Brush each roll with the apple juice. Bake until golden brown, about 15 minutes.* Serve warm.
*If you want to freeze rolls for later, only bake them until the dough rises a bit more but hasn't browned. Cool partially baked rolls in pan. Wrap tightly in 2 layers of plastic wrap and freeze. When you want to use them, thaw in refrigerator. Then bake at 350 F for 8-10 minutes.

Nutritional analysis per serving

Serving size :1 roll

• Total fat 2 g
• Calories 130
• Protein 3 g
• Cholesterol 6 mg
• Total carbohydrate 25 g
• Dietary fiber 2 g

• Monounsaturated fat 1 g
• Saturated fat < 1 g
• Trans fat Trace
• Sodium 30 mg
• A

Is it true that cinnamon can lower blood sugar in people who have diabetes?

Answers from M. Regina Castro, M.D.

Whether cinnamon can lower blood sugar is a topic of debate — but some research suggests that cinnamon may be helpful as a supplement to regular diabetes treatment in people with type 2 diabetes.
A 2012 review of several recent studies concluded that the use of cinnamon had a potentially beneficial effect on glycemic control. One study published in 2009 found that a 500 mg capsule of cinnamon taken twice a day for 90 days improved hemoglobin A1C levels — a reflection of average blood sugar level for the past two to three months — in people with poorly controlled type 2 diabetes (hemoglobin A1C levels greater than 7 percent).
More research is needed to confirm these findings and determine how cinnamon supplementation could lead to these benefits. One theory is that cinnamon increases insulin action.
If you have diabetes, remember that treatment is a lifelong commitment of blood sugar monitoring, healthy eating, regular exercise and, sometimes, diabetes medications or insulin therapy. Consult your doctor if you have questions or concerns about your diabetes treatment plan.