Healthy Chicken Cacciatore

Here's a good recipe for something that is healthy and tastes great at the same time.
 

Chicken Cacciatore-serves 4

1 1/2 pounds bone-in chicken breasts

1 28-ounce can Italian-style diced tomatoes

2 cloves garlic, minced

1 medium red bell pepper, diced

1 small onion, diced

1/2 cup all-purpose flour

1/2 Parmesan, freshly grated

1/4 cup olive oil

1/4 cup chopped fresh basil

2 tablespoons capers, drained

1/4 teaspoon red pepper flakes, crushed

If desired, season with salt and pepper to taste.  Roll chicken in flour until lightly coated. 

Using medium-high heat, heat the olive oil in a Dutch oven or deep skillet. Add chicken bone-side-up to pan and cook until golden brown, about 5 minutes on each side. Remove from pan and set aside. Reduce heat to medium and saute the onion and bell pepper until tender, about 5 minutes. Add garlic and cook for another minute. Add capers, tomatoes (undrained) and red pepper flakes and loosen up brown bits. Add the chicken and turn in the sauce to coat. Reduce heat to medium-low and cook for 35-40 minutes. Put the chicken onto a serving plate and spoon the sauce over the chicken. Sprinkle with Parmesan and basil and serve.

Possible Reasons Why You're Always Tired (Aside From Not Getting EnoughSleep)

I said, 'aside from not getting enough sleep' because that is what most people assume is making them tired all the time. While this is *definitely* a possible reason, there are several others I'd like to explore.


-Anemia. Basically, anemia is a condition where an iron deficiency causes the body to not make enough red blood cells. When this happens, the rest of your body doesn't get the oxygen it needs and slows down. This is particularly common in pregnant women (for obvious reasons), but others can get it too. I can go over this in greater detail in another post.

-Sleep Apnea. A friend of mine complained that she couldn't sleep well because of her husband's snoring. I can *definitely* relate, as can my husband! There are several reasons for a person to snore, but my friend's husband did a sleep study and was found to have sleep apnea. Sleep apnea is where a person literally stops breathing for a few seconds several times during sleep, often due to the collapse of soft tissue in the back of the throat blocking the airway. Since your body doesn't get the oxygen it needs, it slows down and you feel tired. Luckily, doctors have come up with several treatments, the most common one involving a mask you wear while you sleep that forces air into your body. My father and friend's husband both use these, and they have made a world of difference.

-Thyroid issues. When the thyroid doesn't produce the right amount of hormones, other systems don't function properly and you get tired. For many, taking hormone stimulants solves the problem.

-Lack of water/exercise/proper diet. Exercise can help your body get the oxygen it needs more efficiently, giving you more energy.

-Depression. Sometimes emotional downturns can present themselves in physical ways. You don't want to do the things you used to enjoy-or anything, really-because they become more of a chore than anything else. They take more effort than we are willing to put out, so we feel tired. The fact that people who are depressed also experience sleep disturbances (often sleeping too much) just adds to the tired feeling. Luckily, there are several treatments for this, medicinal and otherwise. When you go to the doctor, ask about thyroid issues too; sometimes they mimic depression.

-Undiagnosed heart disease. Tiredness is a major sign of heart disease in women. If you find yourself unable to do the things you normally do without getting worn out, see the doctor.

-Untreated diabetes. See above.


If you feel tired all the time and 'the usual'  remedies don't work, see your doctor. There are several disorders that cause chronic fatigue that only your doctor can diagnose and treat.
Take care.

How To Spot A 'Bad' Diet Plan

As anyone who has read a magazine or watched television in the past few years knows that obesity is a big problem here in the US. Even if you aren't overweight, though, a lot of us find ourselves wanting to shed a few pounds to fit into that little black dress we wore a year ago. It's very tempting to try those weight-loss pills you see on TV, but the truth is that it's not that simple. Not only do those pills and fad diets not work, some can be harmful to your health. So that you won't have to learn this the hard way, here are a few signs of an unhealthy diet.

-A diet should never rule out entire food groups. There's a reason meats and carbohydrates are on the food pyramids we learned about in school-they include nutrients our bodies need to function properly. Instead of banning these things outright, a healthy diet will teach you how to incorporate them into everyday living. Speaking of which-

-A diet shouldn't be a 180° turnaround from what you're doing now. While you will definitely have to make some changes to your lifestyle, something that is too different will be very hard to stick to. It's better to make small but ongoing changes such as getting sauces on the side or cooking with butter-flavored sprays.

-A diet should not focus on a particular product. I'm sure you've been bombarded by ads for 'dietary supplements' that will make you lose 30 pounds in five weeks by popping a pill twice a day. When it comes to healthy weight loss, however, there's no such thing as a 'magic bullet'. If you look at the fine print on the back of the bottle or bottom of the TV screen, you'll see that the claims the ads make have not been evaluated by the FDA. In other words, they've been put on the market without having been checked for safety and efficacy. Contrary to popular belief, the terms 'herbal' or 'natural' do not necessarily mean 'safe'.

-On the 'magic bullet' tip, products or fad diets that promise extreme amounts of weight loss in a short amount of time should be avoided. Yes, we all want to lose weight quickly, but it's not healthy to lose more than 1-2 pounds a week.

-If your diet can't be adjusted to 'real life', it's going to be very difficult to stick to. Pre-packaged meals might be good for learning portion control, but you need to be able to eat with the rest of the world.

Overall, your diet needs to include a lifestyle change. Even if you lose the weight quickly with products like Slimfast or Dexatrim, you still need to learn healthier ways of cooking and eating if you want to keep the weight off. Without a change in the way you think about food, you may find yourself back where you started. This might not be easy, but it is worth the effort.

Ulcerative Disease and Crohn's Disease Diet

Getting the news of a Crohn’s disease diagnosis, you may have your hands full trying to find enough forms of treatment and also getting the emotional grasp of what changes need to be made going forward for better overall health.

While some physicians strongly feel that there is no cure for the disease, there are several options for surgery and medication which have been rather successful for thousands of patients. The biggest success stories come from those who have drastically altered their way of eating for quite some time. This means watching what you will be consuming and not choosing foods that will greatly impact the condition or make it flare up even worse. This means no foods that are extremely high in fat, certain dairy products, foods that are high in fiber as these can all trigger the symptoms of the condition. Since the disease has a direct effect on how the body responds to protein and vitamin consumption, you must take those into effect also. This would equate possibly taking supplements and keeping tabs on your health more seriously.

Some foods that you may forget to intake in your diet each week that are good for you are certain oils that your body will need to remain in good health such as flax seed oils and specific omega-3 fatty acids as well. Some plants such as German chamomile have been known to help the condition. The plant has a way of settling down any stomach spasms and also calming the diarrhea. The plant can be purchased in many forms to help heal other illnesses as well, and has had no side effects reported thus far. Boswell is another great method of treating Crohn’s disease which is taken by tablet and the enzyme ingredients in it have a way of diffusing the inflammatory occurrences inside the stomach and also the colon. Much like the German chamomile, there have yet to be any side effects reported with this treatment as well.

Next on the list of helpful Crohn’s disease is to take probiotics. These can be taken in a supplement form to improve the function of the intestinal flora which can greatly help the condition. They can be purchased through any online health supplement retailer or at your local supplement store. The Aloe Mucilaginous Polysaccharides is the king of all treatment options as far as supplements are concerned. They have the ability to use their ingredients to reduce inflammations in the stomach, intestines and the colon which are all beneficial for the ailment to diffuse the condition. One common product derived from organically grown plants is the one named Aloe Elite. This product is wonderful for the condition, received great reviews and is referred to as something safe and effective for children and adults to use. Continue to try other forms of treatment that are available for Crohn’s disease and take it one step further by keeping a journal of your symptoms. This way you can track when you have complications with the ailment and when you do not. Also notify your doctor of any changes in your symptoms especially if they happen to get more pronounced along the way.

How Diet Is Used To Manage Type 2 Diabetes

How well you have your diabetes under control is up to a few things in your life that you can manage on your own to ensure you are taking the best care of yourself with this condition. Getting enough exercise and eating well are two main elements for success while managing your condition. Exercise should occur at least a few times per week doing only activities that you can do with a medium level of effort and not overdoing it. Everyone with this ailment should look into how is diet used in the management of type 2 diabetes?

The tiniest of changes can drastically effect your blood sugar which is why it should be very vital for all diabetics to monitor what they eat, take their medications as needed and stay active. When you eat is just as important as what you eat when living with type 2 diabetes. Do not skip meals ever, take snacks to school and to work and always have something to hold you over in the event you will be in a place for more than just a few hours. You can consume meals that contain fats, but it should only be during a rare occasion and into an everyday occurrence as that will have severe consequences. Before you even begin to make the necessary changes to your diet to modify your life to best suit your type 2 diabetes, you must understand that over half of the population that lives with type 2 diabetes is also overweight. If you begin to eat a better diet, you will begin to lose weight and losing even a few pounds will dramatically help you manage your type 2 diabetes. For these specific reasons just decreasing the amount of food you consume on a daily basis by a few calories will greatly help lower your blood sugar which is the key to how is diet in the management of type 2 diabetes. You can work closely with your doctor and also a nutritionist to help guide your specific case in a more detailed direction for overall better health. It is best to stay away from high fat foods, ones that are high in sodium and potassium as they are exactly the enemies of any diabetes condition. Stick with as many fresh fruits, vegetables and meats as you can on a regular basis and trade I all of your whole flour products for whole wheat ones and in no time you will be the right track. Keeping your ailment afloat will increase other daily functions for you as well. Diabetes can be very serious, and all of the correct precautions should be taken to cover every base and live a long and healthy life.

Why You Should Pack Your Lunch For Work

Whether you are currently following a diet or not, you must consider what you are eating on a daily basis and how it can effect your day. If you eat junk, your body will operate as if you gave it nothing but junk. Everyone knows how awful you can feel in the afternoon at work, especially if you have not planned accordingly and had the best diet all day. The lack in energy and the way it takes away from your performance at work. There is one simple way to fix those afternoon blues and to begin feeling healthier, and that is by packing your meals and snacks for work.

Packing for work is not as challenging as it appears, many shy away from packing simply because they assume it takes too much effort. It does not take very long to pack your lunch for work and it can certainly save you a lot of money. Imagine the time you invest in leaving work each day and the money you throw away on buying your lunch which is typically nothing but empty calories in the first place. Instead, you can choose exactly what you would like to eat each day by purchasing the items you will pack for your lunches each day. You want to choose combinations of high protein foods mixed with a good carbohydrate. A chicken salad, a tuna sandwich with yogurt, a fruit salad and a granola bar or grilled chicken with steamed vegetables. Make any meals that need cooked ahead of time and freeze them if you have to for the rest of the week for lunches.

Any fruits and vegetables you can take with you for snacks will be great for additional energy and do not waste your calories each day on sodas and fancy drinks from the local coffee place. Take water with you or any type of diet drink to save those daily calories for the foods you love! Most people are not aware of the calories they consume each day just on liquids alone. Do not lose sight of what your health goals are over drinks! Instead, buy only those that your body needs versus sodas or teas that you may just be craving. You would rather eat most of your calories each day as opposed to drinking them away, so this is a great tip to stick with. Choose water over other options and remember that anything with caffeine in it will dehydrate you, making it more necessary to drink even more! Plan your food choices ahead of time, pack as often as you can and go home with more energy and more room for additional calories to take in for delicious dinners!

Lose 10 Pounds Quickly

The potential to lose ten pounds quickly lies in a few simple changes to your diet. While this can be a challenge in the initial stages, the process quickly becomes much simpler when you make the effort to commit to it. Minimal lifestyle changes and better dietary decisions is what currently stand between you and the ability to love the way that you look. Losing ten pounds quickly is as simply as learning to pay attention to your diet choices, eating breakfast each day, and drinking a lot of water.

The first step to losing ten pounds rapidly is to start to pay attention to what it is that you put into your body each day. Many people do not realize the amount of food or the type of food that is entering their body on a daily basis. Start by writing down what it is that you eat on a regular day and analyze what foods that you can eliminate. Elimination does not mean starvation and you should begin this process by eliminating foods that provide empty calories such as high fat or high sugar content snack foods. Learning what it is that you are putting into your body can quickly help you to adjust your diet and your food choices.

It may come as a surprise that the second tip for losing ten pounds is to make sure that you do eat breakfast every day. Many people believe that skipping breakfast is a quick and easy way to reduce calorie intake, however this can be detrimental to your weight loss goals. Missing out on breakfast can destroy your metabolism. Eating first thing in the morning will help you to stabilize your body to start the day and reduce your cravings between the morning when you wake up and lunch time. Consuming breakfast has been shown to reduce snacking throughout the day and therefore assist in rapid weight loss.

A final recommendation for quickly losing ten pounds is to start replacing all the liquids that you take in with water instead. Drinking a significant amount of water is important to weight loss in that it flushes out many of the negative and unnecessary toxins that can lead to a weight increase. Water also helps to move essential minerals and nutrients to the different cells in the body, which will help you to lose weight as well. Replacing high calorie soda drinks or any other type of sugar filled drink with water will reduce calorie intake and lead to a rapid reduction in weight.

Losing ten pounds fast is within your reach and only requires a commitment to a healthier lifestyle. Making small changes to your diet can help to lead to permanent and bigger changes in your diet that will take you past the initial ten pounds that you would like to lose. By starting with the tips above, you have the ability to change the way that your body looks and the way that you feel about your body.

How To Understand Fat

“Fat Free!” “Low cal!” “Sugar-Free!” Lately, these tend to be the popular phrases that catch your eye as you walk the aisles of your local grocery store. They were designed to reel you in and make you think that you are eating healthier by choosing products with similar labels. However, buyer beware! There are far more factors to take into consideration then buying foods that are genetically altered to be low in fat.

A common misunderstanding is that fat is bad for you. Sure, too much fat isn’t healthy for anyone, but fat is actually a necessary nutrient for everybody. Dietitians and nutritionists both agree that the daily recommendation for your fat intake should be about 30%. This means 30% of your calories should come from products with fat! So as you mosey along through the grocery store and try your hardest to avoid fat at all costs, you may end up compensating for the missing fat in your shopping cart by over-indulging in something else. This causes a falter in balance.

Of course, there are good fats and bad fats, but regardless of the type you choose, its a proven fact that your body needs the nutrient overall. Good fats include fats from oils, like olive oil, fats from nuts, seeds, and fruit like avocados. Even peanut butter is considered a healthy fat. The oil and fat content that comes from these products are not hydrogenated or saturated so they are much less likely to work negatively with your body. With this said, it is very important that you stand strong in the supermarket so you don’t fall victim to these marketing ploys.

A big mistake that people make when purchasing “fat free” items is by justifying their intake by the fact that the food is “fat free.” Instead of eating one handful of potato chips, equaling approximately 11 chips that come out to be composed of 190 calories, 11 grams of fat, and 17 grams of carbohydrates, they are eating half the bag. Yes, the bag says one serving of these “fat free” chips has 110 calories, 20 grams of carbohydrates, and 0 grams of fat, but when you eat 5 servings in one sitting, you’re looking at well over at a “snack” that is well over 500 calories, rounding at about 100 grams of carbohydrates, and minimal amounts of protein. This downfall overview isn’t even including the extensive amount of sodium that you’d be ingesting by this eating behavior. You would be over the maxed out of sodium that you should have in one day! Looking at just the calorie content you can eat an entire meal for 500 calories or less! A well-balanced meal at 500 calories would be much more beneficial to your nutritional needs because you would be supplied with your carbohydrates, your proteins, and your fats at a proportional balance.

So instead of buying into all of the hype of low-cal, fat-free products, focus on getting what your body needs instead of putting all of your effort into avoiding the “Total Fat:” portion of the nutrition label.