Kathleen Rowland's Blog, page 38

Places– of Charm

When a room is decorated in blue, the atmosphere is like a comfy pair of jeans.  Denim and other blues add an easy relaxed feel.  Research shows that being exposed to this soulful hue slows our heart rate and calms our breathing.

Multiple shades of blue work together, and durable fabrics such as chambray and denim are perfect for high-traffic areas.

Eat– for Good Health

 To eat for fast metabolism, get 30% of calories from protein.  I have come to love tilapia because it’s adaptive to added flavors. Also this pure form of protein floods our body with amino acids and protects our muscle while shifting off fat!  This slashes hunger and helps us get thin at top speed.  Serve with a generous heap of steamed broccoli or 1/2 cup shelled edamame and unlimited Asian-style veggies stir-fried in 1 teaspoon peanut oil and low sodium soy sauce.

 Kathleen Rowland’s Parmesan Tilapia 

 Ingredients are simple– dip fish in fat free mayo with lemon juice and Parmesan cheese and Mrs. Dash seasonings.  And then:



Preheat your oven’s broiler. Grease a broiling pan or line pan with aluminum foil.
In a small bowl, mix together the Parmesan cheese, butter, mayonnaise and lemon juice. Season with dried basil, pepper, onion powder and celery salt. Mix well and set aside.
Arrange fillets in a single layer on the prepared pan. Broil a few inches from the heat for 2 to 3 minutes. Flip the fillets over and broil for a couple more minutes. Remove the fillets from the oven and cover them with the Parmesan cheese mixture on the top side. Broil for 2 more minutes or until the topping is browned and fish flakes easily with a fork. Be careful not to over cook the fish.

Eat– for Good Health

Popular Quinoa-cauliflower-tofu Curry has many variations.

Ingredients serve 4

Ingredients

1/2 cup quinoa
1 cup water
1 small onion, chopped
2 cloves garlic, minced
1 head cauliflower, chopped into bite-size pieces
250 g extra-firm tofu
1/3 cup raisins
1.5 tsp cumin
1 tsp curry powder
1/4 tsp cayenne
1/2 tbsp sea salt
1/2 tsp pepper
1 cup vegetable broth
1/4 cup roasted pumpkin/sunflower seeds

In a small saucepan, bring 1 cup water and salt to boil and stir in quinoa. Cover and reduce heat to simmer until all water is absorbed (10 minutes or so). Remove from heat, fluff, cover and set aside.

Heat oil in a large skillet over medium-high heat. Add onion and garlic and cook until starting to brown, about three minutes. Stir in cauliflower, tofu, raisins, spices, salt, pepper, and vegetable broth.

Bring to a boil, cover and reduce heat to simmer until cauliflower is starting to become tender, about three minutes. Uncover and continue to cook until broth reduces by half, about five minutes.

Remove from heat, stir in seeds reserving a few.

Calories: 286
Calories from Fat: 52
Total Fat: 6 g
Total Carbs: 44 g
Fiber: 8 g
Protein: 16 g
Sodium: 395 mg
Cholesterol: 0 mg

 

Eat– for Good Health

My homemade squash soup is light and delicious at 70 calories per serving. It’s easy to prepare.

Photo by is courtesy of Rickaholic.

Ingredients serve 6:

1 teaspoon olive oil
1 clove minced garlic (My husband doesn’t like garlic which means I omit it.)
1/2 cup chopped onion
1 teaspoon fresh or ground sage
dash of salt/pepper or Mrs. Dash’s seasoning
3 cups lower sodium chicken broth
1 1/2 lbs butternut squash (peeled, seeded, cubed)
Parmesan cheese (Garnish)



Directions:


1
Add oil, garlic and onion to large stockpot over medium heat.


2
Saute for 3-4 minutes.


3
Add sage, salt, pepper, broth and squash.


4
Bring to a boil.


5
Cover, reduce heat and simmer for 20 minutes (or until squash has a tender consistency).


6
Use stick blender to lightly puree, leaving some chunks, or puree half of the soup in a food processor or blender and return to pot.


7
Garnish with Parmesan cheese and more fresh sage (if desired).

 

 

People craft– taking care of yourself

Today I’m blogging about side-effects using examples of both good and bad.  A pet companion is strong positive medicine.  We’re rewarded with unconditional love and unfailing devotion according to dozens of studies.  1) A healthier heart– loving animals lower artery-damaging stress hormones (such as cortisol) by 8%.  2) A slimmer waistline– walking a leashed dog burns 75 more calories per hour.  3) Spending time with animals calms the central nervous system, reducing the risk of chronic stress and anxiety as much as half.  One of the most popular mixed breeds is the Chorkie, the Yorkie crossed with a Chihuahua.  We have one!  

Now I want to mention the toxic side effect of a hostile person.  Naturally we’d choose not to be around them if we could.  We can’t control competitive people in a work place or family-social gathering.  Do you know someone who is intentionally rude or simply ignoring?  It makes us feel excluded. Our human nature is to be welcomed into the tribe.  Being on the outside feels cold.  That’s where wild animals roam and unfriendly tribes attack.  My advice (which I use on myself) is not to pay more attention to the person who stung us with an insult than ourselves.  Don’t think the rude person is superior.  We don’t need them to be nice to us.  We are the center of our own existence, not them. Fear causes withdrawal.  Resentment causes hostility.  Do you want to know the secret of winning them over?  Don’t wait for their approval.  Feel excited about something you’re doing.  Think about it.  If asked, “So what’s going on?” have something fun to say.  You’ll be at a huge advantage. What have you been doing?
 

Eat– for Good Health

 Yogurt is easier to digest than milk. Many people who cannot tolerate milk, either because of a protein allergy or lactose intolerance, can enjoy yogurt. The culturing process makes yogurt more digestible than milk. The live active cultures create lactase, the enzyme lactose-intolerant people lack, and another enzyme contained in some yogurts (beta-galactosidase) also helps improve lactose absorption in lactase-deficient persons. Bacterial enzymes created by the culturing process, partially digest the milk protein casein, making it easier to absorb and less allergenic. 

2. Yogurt contributes to colon health. There’s a medical truism that states: “You’re only as healthy as your colon.” When eating yogurt, you care for your colon in two ways. First, yogurt contains lactobacteria, intestines-friendly bacterial cultures that foster a healthy colon, and even lower the risk of colon cancer. Lactobacteria, especially acidophilus, promotes the growth of healthy bacteria in the colon and reduces the conversion of bile into carcinogenic bile acids. The more of these intestines-friendly bacteria that are present in your colon, the lower the chance of colon diseases.

Yogurt is a rich source of calcium – a mineral that contributes to colon health and decreases the risk of colon cancer. Calcium discourages excess growth of the cells lining the colon, which can place a person at high risk for colon cancer. Calcium also binds cancer-producing bile acids and keeps them from irritating the colon wall. People that have diets high in calcium (e.g. Scandinavian countries) have lower rates of colorectal cancer.  

Eat– for Good Health

I love the thinny-thin crust taste of Pita Pizzas.

 



Ingredients


For the Garnish


Fresh Basil, thinly sliced




For the Pizza


4 whole-wheat pita breads (each 7 1/2 inches)
1 yellow bell pepper, seeds and membranes removed, cut into 1/8-inch-thick strips
3 ounces (light) mozzarella cheese, grated




For the Tomato Sauce


1/4 teaspoon olive oil
1 small yellow onion, peeled and chopped into 1/4-inch dice
2 cloves garlic, peeled and minced
1/2 teaspoon dried oregano
1/2 teaspoon dried basil
1/4 teaspoon crushed red-pepper flakes
1 bay leaf
One half 28-ounce can whole peeled tomatoes, roughly chopped
1/4 cup tomato paste






Directions


Preheat oven to 350 degrees. Make the tomato sauce: Heat the olive oil in a medium saucepan set over medium heat. Add the onion and garlic, and cook, stirring frequently, until onion and garlic are browned, about 4 minutes. Add the dried oregano, dried basil, crushed red pepper flakes, bay leaf, chopped tomatoes, and tomato paste. Bring mixture to a boil. Reduce heat to medium-low, and let simmer, stirring occasionally, until the liquid has evaporated and the sauce is thick, about 35 minutes.
Assemble the pizzas: Arrange pita breads on two baking sheets. Spread about 6 tablespoons tomato sauce on each. Scatter strips of yellow bell pepper on top, and then sprinkle with the mozzarella cheese. Transfer the baking sheets to the oven, and bake the pizzas until the peppers begin to wilt and the mozzarella has melted, about 20 minutes. Remove the pizzas from the oven, and transfer to a cutting board. Sprinkle with basil, and cut each pita pizza into 12 wedges. Serve warm or at room temperature.

Eat– for Good Health

No one says we have to have lamb or ham on Easter.  Our daughter Janice is home for the 4-day weekend, and she doesn’t like either.  Sunday is busy for us with church in the morning, and it’s nice to come home to a ready-made dinner.  We’re making slow-cooker creamy (light) chicken with biscuits with a field greens salad.

Ingredients

3/4 pound carrots (about 4), cut into 1-inch lengths
2 stalks celery, thinly sliced
1 small onion, chopped
1/4 cup all-purpose flour
1 1/2 pounds chicken thighs

1/2 teaspoon poultry seasoning
kosher salt and black pepper
1/2 cup dry white wine
1/2 cup low-sodium chicken broth
6 biscuits (the pkg kind)

1 cup frozen

1/2 cup fat free cream



Directions

In a 4- to 6-quart slow cooker, toss together the carrots, celery, onion, and flour. Place the chicken on top and season with the poultry seasoning, 1 teaspoon salt, and ¼ teaspoon pepper. Add the wine and broth.
Cover and cook until the chicken and vegetables are tender, on low for 5 to 6 hours or on high for 2 1⁄2 to 3 hours (this will shorten total cooking time).
Bake a pkg of lighter variety biscuits
Ten minutes before serving, add the peas, fat free cream, and ½ teaspoon salt to the chicken and stir to combine. Cover and cook until heated through, 5 to 10 minutes more.
To serve, place the bottom halves of the biscuits in shallow bowls, then top with the chicken mixture and the remaining biscuit halves.

People craft– taking care of yourself

Do you love short skirts?  Isn’t Lucy Lui adorable in them on the TV series ELEMENTARY?  I like the look of a tennis-length skirt with leggings.  Here are my thoughts for dressing if 40, 50, or older–

Dress for your body type, both vertical and horizontal and choose clothes that flatter you and highlight your strengths.
Most of the time, wear skirts at the right length, not too short, not too long. Just below or on top of the knee is a great length for over 40 women. If you have great legs, tennis skirts are fine with leggings.
Get hip shoes; they can make even a boring outfit look great.
Wear darker, more fitted jeans.
Get hip spectacles that suit your face.
Don’t overdo the bling.
Show off your best parts, like your legs, bust or arms, but, dress modestly and don’t show too much cleavage.
Add color to your every-day wardrobe.
Wear the best possible bra and use shape wear to give your body the right structure. If you find shape wear too uncomfortable, use slips or pants with pipes to hide panty lines and reduce unflattering bulges.
Have fun dressing and show it in your clothes!

 

Eat– for Good Health

On Saturday, the day before Easter, I’m having The Big Hunt which includes toys (cheap ones) and the usual surprises within plastic eggs.  Our gang will be here for lunch, and I’ve decided to make Cheesy-Beef Stuffed Idaho Potatoes the low cal way.  I’ll also include a field greens and tomato salad.

 

4 medium baking potatoes, washed, skins left on
8 ounces ground beef, extra lean
2 cups broccoli florets, finely chopped
1 cup cheddar cheese, lowfat, shredded, divided
1/2 cup sour cream, light
3 green onions,  sliced
1/4 cup fat free half-and-half (or use fat free chicken or beef broth)
1 teaspoon Montreal Steak Seasoning
1/4 cup onion, chopped
1/2 teaspoon Garlic salt
freshly ground black pepper, to taste
1 clove garlic, minced


Pierce potatoes all over with a fork. Place in the microwave and cook on Medium, turning once or twice, until the potatoes are soft. (I use the “potato setting” on my microwave and cook according to the manufacturer’s directions.) When cooking is complete, set potatoes aside to cool down enough that they can be handled.
While the potatoes cook, brown meat, onion and minced garlic in a large skillet over medium-high heat. When mixture is completely cooked remove from heat and allow to cool, season with Montreal Steak seasoning mix.
Put broccoli in a microwave safe bowl, sprinkle with 1 teaspoon water, cover and cook until tender about 2  minutes. Drain the broccoli; add to the meat.
Once the potatoes are cool enough to handle, carefully cut the potatoes in half.  Leaving a 1/4 inch border all around the potato, scoop out the inside into a medium bowl. Place the potato shells in a baking dish.
Add 1/2 cup Cheddar cheese, sour cream, fat free half and half, garlic salt,and freshly ground black pepper to taste to the potato insides and mash with a fork or potato masher. Add half the scallions and all of the broccoli and meat to the potato mixture; stir to combine. Taste and adjust seasoning if desired.
Evenly divide the potato mixture among the potato shells and top with the remaining 1/2 cup cheese and sprinkle with the remaining green oinons.
Microwave on High until the filling is hot and the cheese is melted, 2 to 4 minutes.

Yields:  8 Servings