Diabetes Dinner Menu…no need to skip on flavor..

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Turkey Cakes

1 lb. of ground turkey (93% lean), (160 calories per serving)

1 egg

2/3 C of whole grain bread crumbs

1 medium diced onion

3 cloves of garlic

½ juice of a large lemon

3 dashes of low sodium soy sauce

To Taste:

Turmeric, garlic powder, ginger, rosemary, sea salt, pepper

1 teaspoon of real mayonnaise

Mix all of the ingredients together.

Form into meatball size of your choice, (ice cream scoop size) would be close to a serving size.

Cooking:

I use a large cast iron skillet and add a tablespoon of good extra virgin olive oil to the pan.

Add turkey cakes to the skillet and press them down with a spatula to form cakes.

Add lemon ½ juice

Turn the cakes after cooking for about 4-5 minutes depending on the thickness.

(press down on the center for firmness).

De-glaze the pan with ¼ C of dry white wine, cover lower the heat and simmer for another 5 minutes.  (you can also use chicken stock or beef stock to de-glaze)

Serve with rosemary and lemon slice and Marinara sauce, or your favorite!

Make Ahead Dressing: 

¼ C olive oil                                       

2 T. fresh lemon juice ½ large lemon                                       

1 T. Honey                                      

½ t. Chopped Thyme                                       

3oz of goat cheese and a pumpkin seeds                                     

Wisk together

Pear and Salad:

Baby Arugula about 5 oz.

(3) – Asian pears or your favorite fruit, peeled and thinly sliced

3 oz. of goat cheese crumbled

½ C. salted roasted pumpkin seeds

Sea Salt to finish.

Directions:

In a large bowl, toss the arugula with the pear slices and pumpkin seeds.  Add the dressing and toss well.  Then top with the goat cheese and sprinkle with sea salt and added pumpkin seeds.

Serve Right Away!

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Desert:

Bowl of fresh Strawberries, Blueberries, washed and dried.  2-3 T. of honey, and then 2-3 limes, (juice of the limes).  Stir together taste for the balance of sweetness of lime to honey.

Serve:

With fresh mint and whipped cream! 

……Rebecca Moran, these are original recipes from my pantry and stove.  I hope that you enjoy!

“Make a memory every day and don’t apologize for who you are.”

Lemons and Limes…put them on your healthy list…

Hello everyone and thank you for visiting!

Lemons and limes were used back in the Gold Rush days, in 1848, to prevent scurvy. They didn’t realize that it wasn’t the lemon, but the vitamin C, that the lemon contained that provided protection from scurvy. That was in 1932!

Since then lemons and limes have been used in many ways, and should be part of your healthiest way of eating.

Lemons and limes add great flavor to any food and are only 15 calories per 1/4 cup. They contain 28 mg of vitamin C. You can get them year round and are found to have powerful antioxidant properties. Lemons and limes are acidic, but they have a low chemical pH level. They leave behind an alkaline result, which is where our bodies like to be! This helps to reduce inflammation in our joints.

Buy Organic! Wash before using them. Look for lemons that are fully ripe and large in size with smooth thin skin. Limes are best to buy around May through August, but can also be found year round also.

Lemons and limes can be grilled when cooking a protein such as fish or chicken. Limes go well with beef and steaks, also chicken.

I use lime on my Oven Roasted Shrimp, to stuff a Turkey, my Ceviche and Avocado recipe. One of my favorite dishes is Lemon Chicken, with a white wine reduction. Use them on salads and in just a glass of water for breakfast to start your day. It has the ability to help cleanse your liver.

Quinoa and brown rice are delicious with a squeeze of lime juice, peas, diced grilled chicken, onions, and chopped walnuts.

…..

…..”remember to make a memory every day, and don’t apologize for who you are” Rebecca

“Chicken of the Sea”, is still a good choice!

Hello everyone and thanks for visiting my web site.

Since I was a very young teenager, I ate Tuna like crazy! My cousin, Timmy Ann, and I would eat it on Melba toast. We also ate crappy stuff, but the Tuna and Melba toast was our “go to treat. “

I still love to eat Tuna of any type: Canned, Albacore or white Tuna, Yellowfin, or Ahi Tuna, Bluefin, the largest of all Tuna, and the Bonito, which is the smallest and is used with Yellowfin for canned Tuna.

Back in those days, it was packed in olive oil. Now, you can mostly find it packed in water. I think this started in the phase of eliminating Fat in the diet! It has no taste.

One of my favorite brand of canned Tuna is Genova Solid White Tuna in Olive Oil. There are many other branes on the market now, but this brand is affordable and you can purchase it at most high end grocery stores.

Tuna in olive oil is high in omega 6 fatty acids. Not as healthy as omega 3 fatty acids. The specialty stores canned Tuna have a higher level of Omega 3 and are a better choice. You can look for then on line or at your favorite specialty store such as Whole Foods.

Tuna has many nutritional benefits. It contains selenium, which supports the thyroid and metabolism and helps to boost your immune system. It is heart healthy, and has an anti-inflammatory effect. 4 oz. of tuna contain 34 g of protein, and 645 mg of potassium, 72.6 mg magnesium, and B-3 Niacin.

Recipe: Open Face Tuna Sandwich

I drain some of the oil out of the can, then squeeze 1 half of fresh lemon juice on the tuna. I add 1/2 teaspoon of mayonnaise, Heinz brown mustard to taste, salt, pepper, and capers then spread on a toasted piece of Ezekiel Bread. You can also add dill gherkin pickles, butter lettuce, and or tomato to this “open-face sammy.” It makes such a delicious lunch!

Recipe: My Tuna sauce over whole grain pasta:

You start with a skillet, on medium heat.

1- Add 1 tablespoon olive oil, 1 medium onion chopped, salt and pepper to taste, cook until soft.

2- Then add 2 medium cloves of garlic. Lower the heat just a bit as to not burn the garlic.

3- Add 1/2 chopped red, orange or yellow pepper. Cook until soft.

4-Add one jar of Green Mountain Salsa, Mild or your favorite Mariano to finish this dish. (keep the sugar low, check the ingredients, no more than 2 grams per serving)

5-Cook the whole grain pasta to just slightly al dente, according to the package directions.

6-Serve sauce over the pasta, no need for cheese!

Recipe: Peas and Tuna

This is a very simple recipe. Really good nutritionally and so easy!

In a sauté pan, add 1 Tablespoon of good Spanish Olive Oil.

1-Chop 1 medium yellow onion, cook until translucent. Add salt and pepper to your liking.

2-Add 1 can of your favorite tuna in oil.

3-Add 1 small bag of frozen baby peas.

4-Stir until combined and add more salt and pepper to taste.

Serve over Quinoa or if you like Cauliflower Rice. You can add extra veggies if you like, such as peppers, not GREEN, but all of the other colors. Keep them light and colorful!

…..remember to make a memory every day, and don’t apologize for who you are….Rebecca

Grass-fed Beef…why you should eat it.

My father raised black angus beef. As a child growing up, there was never a day that we, our family, every went without beef. We always had steaks on the grill, that was the year that squeeze butter came out!!! He dumped it on those steaks. They were delicious. We also ate lots of hamburgers and roast beef. As I got older, I realized that i could not digest the beef as well as when I was younger. So I stopped eating beef, and replaced it with chicken and fish. My body responded to this with some weight loss.

I don’t really miss eating beef, but last year I had my regular doctors visit, and found out that I was low in Iron. So my PCP asked me if I ate Grass fed Beef. I replied, ‘no”. She said that I should think about eating a portion of it every other week. Here are the reasons why:

1- One reason is that it is a good source of Heme Iron. This is a source of Iron that is more easily absorbed into the body.

2- Taking vitamin C with and or eating food with Iron help Iron to be absorbed.

3- It enhances oxygen and distributes it properly throughout the system.

4- It also keeps our immune system healthy.

5- And it gives us energy!

You should by and season a Cast Iron skillet. The flavor profile of grass fed beef is delicious. Believe it or not, this is a great way to incorporate iron into the food that your are cooking, but don’t use it all of the time, be careful, it could result in Iron toxicity.

Other sources of Iron are: Spinach, Turmeric, (delicious spice), Swiss Chard, Basil, Kale, Shrimp, Broccoli, Shiitake Mushrooms. and Cinnamon.

When buying Grass fed Beef, always check the sell by date. Also check the source of where the meat was processed. This important because Grass fed Beef only lasts for one about 2-3 days, steaks last a little longer before cooking. Don’t select Grass fed Beef that is brown. It should be bright red, brown or yellow looking beef has been exposed to oxygen and is spoiled or has yellow colored fat added. Select Organic Grass fed Beef whenever possible. I now eat a small portion once a month! My Iron levels are normal now, and I supplement through the other sources, (mentioned above) for a good balance of my iron intake.

….remember to make a memory every day, and don’t apologize for who you are…..Rebecca

Wellness, what does it really mean…

Wellness, is a noun, and means: The state of being in good health. There are 7 dimensions of Wellness.

Physical-be active. Walking is one of the best exercises that you can do. Its a good cardio exercise. Also weight bearing exercises helps us to build good bones and muscle. Grab your dog or husband or your best friend and get outside.

Emotional-meditation is very helpful when dealing with emotions. I wrote a blog last week about “just sleep on it”! Try not to react to your emotions to quickly. Adrenaline is a hormone that kicks in when we become emotional. It makes us feel like we want to flee or fight. Stay calm and breathe. Or even sleep on it. You will make a better decision on the outcome.

Intellectual-our mental capacity. Try learning new things keeps our brain young and working. Challenge your brain by taking up a new sport, crossword puzzles, or reading a book.

Social-keep yourself surrounded by good people and family. Having a best friend to do and share things with is very important. Everyone needs to feel needed and loved. Laugh and love!

Spiritual-believe in something. whatever religion that you practice, or even if you don’t practice a faith, just believe in something bigger than yourself. But also believe in yourself.

Environmental-water pollution, air pollutants, and natural resource depletion. These are some of the major environmental issues that we are faced with every day. Have a good filtration system for your water in your home, protect your eyes and lungs with a mask and glasses.

Occupational-this can be very challenging. Handling workplace stress, and co worker relationships are tough. Exercise, meditating, and breathing, helps calm nerves and feelings of hopelessness.

Wellness is most important as we age. Balance, endurance, muscle strength, and flexibility start to become challenging. So go do something different than your regular workouts. Yoga is great for all of these challenges. Stretching, also try to put your pants on standing on one foot!

Get out there and do something challenging and new!!!!!

“,.,..,make a memory everyday, and don’t apologize for who you are!”

Rebecca

Why We Need Salt…in our diet.

There are many American’s that have hypertension, or high blood pressure. Eating less salt can help reduce your high blood pressure. But now there are many of us that are not getting enough salt in our everyday diets.

According to the American Heart Association, the ideal limit of salt per day is 1,500 milligrams. For some people, too much salt can hurt our kidneys and make us retain water, which causes bloating, and increases blood pressure.

Reducing our salt intake could even be dangerous. It can cause headaches, confusion, fatigue, and muscle cramps.

Sodium is an electrolyte, it helps regulate the water around our cells. Sodium plays a key part in maintaining a healthy blood pressure.

Drinking too much water, can also reduce the amount of salt in your diet. If you have high blood pressure, make sure that you are checking these simple facts to ensure that you are getting enough salt in your diet.

….remember to make a memory every day, and don’t apologize for who you are…Rebecca

The Health Benefits from Garlic..

We have known for a long time about the health benefits of Garlic. I knew a man once, who was concerned about his health. He would peel a whole container of garlic and eat it throughout the day. He ate it every day!

The truth of the matter is that Garlic is indeed good for you in fighting certain cancers, diabetes, high blood pressure and lowering cholesterol. But it must be eaten properly!

Garlic contains a sulfur-based compound called Alliin and an enzyme called Alliinase. This compound and enzyme exist when the garlic is whole.

The correct way to get your healthy benefits from eating garlic is to first, chop, dice, mince or press the garlic. Let it sit for about 5-10 minutes before cooking! This releases the strong pungent flavors of the garlic. This also releases the Allicin, also an amino acid. The more pungent the smell, the better. If you do not allow it to sit, Allicin is never formed, so do yourself a favor and wait.

Cooking the garlic for more than 20 minutes does not reduces the nutritional benefits of garlic, but cooking it for more than 30 minutes reduces the nutritional benefits to be considered a total loss of benefits!

Eating raw garlic is good for you, but get all of the benefits by allowing the Allicin to form.

By the way, flat leaf parsley is great for your bad breath! Or just have your partner eat it at the same time that you do!!

……. “Remember to make a memory every day, and don’t apologize for who you are”..Rebecca

..”I’ll Sleep on It”.. and the Parasympathetic System…

My dad used to say that all of the time. When he would be met with a decision that he didn’t know what to decide, it made him stress, he would always say “I’ll just sleep on it”. He would always tell me to slow down. But as I have gotten older, I am beginning to understand just what he meant by that!

Take your time to make decisions. There is no rush. We all tend to hurry in this life to take care of our families, work, and multi tasking.

We all could slow down by at least 25% and feel more confident and in control of our lives. We need to stimulate our parasympathetic nervous system. Unlike our sympathetic nervous system, which helps us respond quickly to situations, it produces feelings of calm and relaxation in the mind and body. These two systems need to be balanced, to work correctly. Here are some things we can d to stimulate our parasympathetic nervous system.

  1. Practice being mindful of others and the things around us.
  2. Practice deep breathing.
  3. Try Meditating, think of yourself in a peaceful atmosphere.

When you are calm, you will slow down. Or “just sleep on it!” Get into bed, write down your thoughts and keep them beside your bed. Keep the room dark with no Television. You will wake feeling better that you got a good nights rest, and your decisions you need to make will be easier the next morning.

Stress can ruin our health and cause us to make poor selections when eating. So try to slow down, and feel better in your life.

..”remember to make a memory every day and don’t apologize for who you are”…..Rebecca

Traveling through COVID…the trip of a lifetime

Our journey started on the morning of June, 29th, 2020, fromPittsburgh, Pa Throwing caution to the wind, and the Coronavirus, not knowing what to expect as we traveled over 8, 000 miles across the United States. We loaded the Jeep with 5 cases of wine, plenty of masks, healthy snacks, hand sanitizer and water. Off we went for 32 days of traveling across the beautiful United States. It was a trip of a lifetime!

Our first stop was the Dunes in lake Michigan. It was storming there, but we managed to wait it out to be able to go on a hike up 250 steps and down to the beaches of Lake Michigan..we dipped our toes there and then on to our first stop in Joliet, Illinois.

Second stop was Sioux City Iowa. As most of our stops, it was a one night stays. There we walked along the Missouri River after a nice dinner at the hotel. We were required to wear masks, but able to sit at the bar which was exciting. They separated us by 6 feet, distance from the other customers. Our rooms had a security tape on the door, to let us know that they had been Covid cleaned. We then moved on to Wall South Dakota where we stayed 1 night there.

Wall, South Dakota is know for the Wall Drugstore and the Badlands. Much to our surprise, all of the retail stores were open for business. There were plenty of people visiting from other states and were out and about.

Our fourth night was in Cody, Wyoming. We stayed for 3 nights! It was nice to check in for 3 days. It was a lodge, big lodge. There we did our first load of laundry! Covid restrictions were different here. They served no food, not even breakfast! There was no room service. If you wanted new towels, wash cloths, tooth paste, etc. you had to go to the desk, with mask, and ask for what you needed. We had to put the garbage out in the hallway, and let them know at the desk that it was there.

Cody, Wyoming was a real cool town. There was the Stampede Rodeo in town, we attended the yearly 4th of July parade, and went to Yellow Stone National Park, a 45 minute drive from Cody. We did that twice, while we were there. We saw lots of wildlife, it was amazing. Elk, Grizzly Bear, Bison, Prairie Dogs, and Wild Horses. Pretty awesome place. We only had to wear masks when we were in close spaces with other people. From there we traveled the Bear Tooth Highway, I would recommend to anyone who asks. Its north leaving Yellowstone, with an altitude of almost 11,000 feet. Home to more Bison than you could imagine. It was amazing!!!!

Glacier National Park was our next big stop. So beautiful. There were many travelers, hiking, kayaking, swimming, and driving through this amazing place. We stayed in a cabin here, which was nice. Social distancing was not a problem here. We hiked to the Glacier falls, and also a switchback hike up 3,000 ft. Some of the park was closed because of the Covid, but there was still lots to do. We saw Black bears, Mountain Sheep, and Elk here. The mountains are snowcapped and the lakes were a beautiful blue in color.

Some of our other stops were Mount Rushmore, Mt. Rainier, Death Valley, Seattle Washington, Spokane, Washington, the Giant Redwoods, Crescent City, California, then to Healdsburg, California, where we stayed for 3 nights. We have been there a few times before this, but it is always a lovely place to be. Its located in the Sonoma Valley, near the Russian River. They have top notch wines and vineyards, and many delicious food choices at their restaurants. We golfed there twice! Always fun.

We left Healdsburg to head to Las Vegas. Vegas was very strict about wearing masks and social distancing. But the swimming pools were open! I was shocked! Inside the casino’s they were strict, but outside at the pool, there were no restrictions. It was different everywhere we went. We stayed here for 3 nights. Golfed twice, in 107 degree weather. It was HOT!

Now we are headed to Sun Valley Arizona. We got checked in here at our hotel , and then found a spot for dinner. The Mesa Italian Restaurant. We walked in with our masks on, and the barmaid said, “you don’t have to wear masks here, we are all adults, your choice”! Arizona was a gun toting state, we saw two men packing theirs at the bar! It was quite an experience.

After our stay in Arizona, we went to the Petrified Forest, and then on to New Mexico, stopping in Albuquerque, and then on to Taos. This was absolutely one of my very favorite placed that we visited. Beautiful city center, art, restaurants, architecture…blew my mind!! Most small businesses were open and the farmers market was lots of fun. Not much social distancing, but only had to wear a masks. Fav!

Off to Texas for lunch at the Big Texan, then driving through Arkansas, and to our next stop in Oklahoma. This was a long driving day. About 9 hours! Oklahoma was pretty much on lock down. At our hotel, there was no one even at the desk. You had to call from your room down to the desk to gain information. No dinner and no breakfast, we were on the road again.

Memphis, Tennessee was so cool. There were lots of people out on the streets. We had a lovely dinner at a place called Flight. Then a tour of Beal Street, and a late night horse driven carriage ride, through the city and to a park were we could view the Mississippi River! This was another favorite of mine. The city made me feel like there was no covid, but they did it in a way of going by the rules, but not making it so obvious to visitors. Lovely City!!

Nashville and Kentucky was the last two stops on our trip. We visited family in Nashville, and went to the city center before we left to buy some boots! There were police enforcing masks there, even though we were the only people on the streets. They actually stopped us and told us to put our masks on.

Kentucky was great, we went to a horse show in Shelbyville, and met one of my longtime friends there. I love Kentucky!!

Then homeward bound…….what a great trip! It took our minds off of covid-19 and we had no problems with hotels, or restaurants. Most of the hotels were not serving food, but recommended places for take out or eating in.

Spread your wings and go….’Breathe, and don’t apologize for who you are”!