Kathleen Rowland's Blog, page 39

People craft– taking care of ourselves

Happy Spring Fever! Have you gained a few pounds over winter? You can take them off by increasing fruits and vegetables and decreasing empty carbs and large portions of meat.

People craft– taking care of yourself

Friends, when I have a goal, I accomplish it faster if I surround myself with committed people with the same goal.  This happens at writers’ conferences.  The workshops at last weekend’s SoCal RWA California Dreamin’ Conference were amazing.  I like learning how top authors write their books.  Many are pantsers, others are plotters, and this group often employs story boards.  I talked with authors who write using the Scrivners product.  The relatively new publisher, Boroughs Publishing Group, has an impressive business model.  Boroughs is all-digital, and to me, this makes sense.  My eBooks sell at about 95% of the total (paperback and eBook). 

People craft– taking care of yourself

Today I bought a four-leaf clover plant.  I want Good Luck when this weekend, I pitch my book to an editor and agent at a writers’ conference.  Like the heroine in my story, I have big dreams.  Besides a “little bit of luck” I worked hard to write the best story I could.  It’s a futuristic young adult romantic suspense wrought with tenderness, conflict, and adventure.  I want to look my professional best when I pitch.  Yesterday I bought a cap-sleeve black sheath.  Today I had my nails French-manicured, and tomorrow I’m having low lights put in my hair.  I’ll wear a four leaf clover in my hair for good luck.  Maybe only I will know it’s there. It turns out many people carry some sort of lucky charm (or object of religious faith or inspiration) to help their life go a little bit better.  On an emotional level we get positive energy from the lucky object.  It inspires us.  Lucky charms such as an amulet or talisman are used by sports people, politicians, and actors.  I have to say, I’m feeling confident and optimistic, and maybe that’s the best luck of all.

Eat– for Good Health

Make your St Patrick’s Day dinner delicious.  Because the 17th is on a Monday, some folks are making their traditional dinners on the week end. To make corned beef, step one is cut off all visible fat and then brown the corned beef in olive oil.  Put three cans of beer in your crock pot, and cook the corned beef “to death.”  What’s St Paddy’s Day without cabbage?  It ain’t nothing.  Besides 2 pounds of cabbage in the low-sodium broth pot, add 4 leeks, 4 carrots, 1 tsp. caraway seeds, 2 bay leaves, salt and pepper.  Friends, this year I bought soda bread early at Sprouts Farmers market, froze it, and will thaw it prior to dinner.  A field greens salad is always a nice touch.

I am wishing all of you the Luck of the Irish.

 

 
 
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People craft– taking care of ourselves

Keep your brain sharp for life!  We know that keeping our bood pressure in check can prevent heart disease.  Well, new research shows that avoiding high blood pressure also slows the aging of brain cells.  And steadying your blood pressure is easier than you might think.  Eat citrus– adequate vitamin C cuts blood pressure as much as 12 points within 10 days, reveals a recent study suported in the journal Nutrition Research.  Create calm with Earl Gray tea.  This tea is made with bergamot, and its scent does the trick, say Stanford University scientists.  Tame fluid retention with chicken thighs.  Dark meat poultry contains 10 times more amino acid taurine and twice as much zinc as white meat.  These compounds help flush excess fluids according to Michael Lam, M.D.  Tickle your toes by walking barefoot.  This stimulates acupressure points that dampen production of pressure-raising stress hormones.

 

 

Peoplecraft– Taking care of yourself

Let me tell you about four magic words that’ll get you whatever you want– a better deal?  Better service? A hassel-free price cut, free return or help with chores?  You will more than double your odds if you include these magic words in your request:

1.  My name is ______________. Want that table by the window?  If you introduce yourself with a handshake and smile, you’re formed a subliminal bond.

2.  Appreciate.  In one study some workers were told, “I’d really appreciate it if you could return this immediately.”  This group had their request completed 80% faster.

3.  Because.  A Harvard University study found this word increases the likelihood that someone will grant you a favor by a whopping 93%

4.  Thank you in advance.  That’s right.  You’re thanking someone, and they haven’t even done it yet.  It works because people want to live up to other’s expectations.

Eat– for Good Health

Salmon cakes are delicious and easy. One serving is 150 calories.

Ingredients

2 pouches (6 oz each) skinless boneless pink salmon
1 can (14.5 oz each) Diced Tomatoes with Basil, Garlic and Oregano, drained
1 cup baby spinach leaves, coarsely chopped
1/4 cup beaten egg whites or egg beaters
1/2 cup dry seasoned bread crumbs
2 tablespoons oil (I prefer olive)



 
Directions

Combine all ingredients, except oil, in medium bowl. Shape mixture into 6 patties, about 1/2-inch thick.
Heat oil in large nonstick skillet over medium heat. Cook salmon cakes 4 to 5 minutes or until browned. Turn carefully and cook 4 to 5 minutes more or until cooked through.

Eat– for Good Health

When I’m super-busy, I pay extra attention to healthy food preparation and exercise.  Six mornings a week, I swim laps before the sun comes up.  On that other day I garden and clean like a maniac.  On tonight’s menu: Sweet & Sour Pork & Vegetables at 350 calories per serving.

Ingredients make 4 servings

1 pkg (microwavable, 90 seconds) brown rice

2 T. Hoisin sauce

1 T. lime juice

2 T. oil (I use olive oil)

2 carrots (matchsticks)

1 red bell pepper (strips)

1/2 lb. pork tenderoin, thinly sliced

1 cup bean sprouts

2 green onions, thinly sliced

Small can pineapple chunks

Directions:

Brown meat in oil first, and then stir fry.  Make rice according to pkg directions.

Eat– for Good Health

Friends, last week a couple of gal-pals on our street decided to host a progressive dinner.  I’m in for the first “station” which is salad and appetizers.  Other than salads, I will make a Butternut Squash and Kale torte.  

 

 
 
 
 
 



 

Total Time: 45 min

Prep Time: 15 min

Ingredients

1 tablespoon(s) olive oil, plus more for the pan
1/2 small butternut squash (about 1 lb), thinly sliced
1 medium red onion, thinly sliced
1 small bunch kale, thick stems discarded and leaves cut into 1-in. pieces
Kosher salt and pepper
1 medium Yukon gold potato (about 6 oz), thinly sliced
6 ounce(s) thinly sliced provolone cheese (from the deli counter)
1 plum tomato, thinly sliced
1/4 cup(s) grated Parmesan (1 oz)
Crusty bread, for serving

Directions

Heat oven to 425°F. Oil a 9-in. springform pan. Arrange half the butternut squash in the bottom of the pan, in concentric circles. Top with half the onion, separating the rings. Top with half the kale, drizzle with half the oil and season with 1/4 tsp salt. Top with the potatoes and half the provolone cheese.
Top with remaining kale, drizzle with the remaining oil and season with 1/4 tsp each salt and pepper. Top with the remaining onion, tomatoes and provolone. Arrange the remaining squash on top and sprinkle with the Parmesan.
Cover with foil, place on baking sheet and bake for 20 minutes. Remove foil and bake until the vegetables are tender and the top is beginning to brown, 8 to 10 minutes more.

Eat– for Good Health

My low fat version of Turkey Shepherd’s Pie is 290 calories per serving.  You don’t need to thaw vegetables before adding them to the meat mixture.  I prefer genuine mashed potatoes with skins left on.  

 

 

2 large potatoes, peeled and cut into 2-inch pieces (es)
1/4 cup nonfat sour cream
1 tablespoon reduced-calorie margarine
1/8 teaspoon table salt
2 teaspoons olive oil
1 cup onion (chopped)
2 medium carrots (diced)
2 medium celery ribs, diced
1 lb uncooked ground turkey breast
3 tablespoons all-purpose flour
1 tablespoon fresh rosemary, chopped or 1 teaspoon dried rosemary
1 teaspoon dried thyme
1/2 teaspoon table salt
1/4 teaspoon black pepper
2 cups canned chicken broth or 2 cups beef broth

 

Directions:


1
Preheat oven to 400ºF.


2
Place potatoes in a large saucepan and pour in enough water to cover potatoes. Set pan over high heat and bring to a boil; reduce heat to medium and simmer 10 minutes, until potatoes are fork-tender. Drain potatoes, transfer to a large bowl and add sour cream and margarine; mash until smooth, season to taste with salt and set aside.


3
Meanwhile, heat oil in a large skillet over medium-high heat. Add onion, carrots and celery; cook until soft, about 3 minutes. Add turkey and cook until browned, breaking up the meat as it cooks, about 5 minutes. Add flour, rosemary, thyme, salt and pepper; stir to coat. Add broth and bring to a simmer; simmer until mixture thickens, about 3 minutes.


4
Transfer turkey mixture to a 9-inch, deep-dish pie plate. Spread mashed potatoes over top and using the back of a spoon, make decorative swirls over the top. Bake until potatoes are golden, about 30 minutes. Slice into 6 pieces and serve.