Directions:

1. To 1 bunch of fresh kale:  wash and dry very well.
2. Remove stems and discard.
3. Tear or cut into 2-inch pieces.
4. Spread evenly on a baking tray and lightly mist with olive oil spray.
5. Sprinkle lightly with sea salt, garlic powder, Parmesan cheese, chili powder, nutritional yeast, or curry powder – almost any flavoring you enjoy.
6. Bake at 350^o for ten minutes. Watch carefully to avoid burning.

Kale Nutrient Information:

• Kale is a powerhouse vegetable, with more nutrients than spinach and Swiss chard.
• Kale eases lung congestion and is beneficial to the stomach, liver, and immune system.
• It contains lutein and zeaxanthin, which protect the eyes from macular degeneration.
• It also contains indole-3-carbinol, which may protect against colon cancer.
• Kale is low in calories and an excellent source of calcium, iron, manganese, vitamins A, C and K, and chlorophyll.

Serves 6

Ingredients:
3 large chicken breasts, on bone, but skin and fat removed
1 medium-large Spanish onion, sliced
1 large green pepper, cut in ½” strips
1 14.5-oz can diced tomatoes
1 7-oz can Ortega diced, mild, green chilies
2 TBS red chili powder, toasted
1 tsp cumin
1½ tsp oregano
salt & pepper, to taste

Preparation:
1.    Fill a large pot with water, add salt, and bring to a boil.  Drop chicken breasts into boiling water, deep enough to cover the chicken.  Simmer for ~45 minutes, until tender.
2.    Remove chicken and shred the meat with a pair of forks, set aside.  Put bones back into broth and continue to simmer until broth reduces to ½ of original volume. Remove bones and discard.
3.    Add onions, green pepper, tomatoes, green chilies, red chili powder, cumin, and oregano to broth and continue to simmer until broth reduces to 1/3 of original volume.
4.    Put shredded chicken into broth and season with salt and pepper.
5.    Serve hot with: tortillas, beans, shredded lettuce, and pico de gallo; with brown rice and steamed veggies; or on a crisp salad with avocado slices, a sprinkle of shredded cheese, and a lite lime/cilantro dressing.

Nutrition Facts:
Calories        120
Fat               2gm
Carbohydrates     10gm
Fiber               4gm
Protein         15gm
Sodium        490mg

Chicken Machaca

Ingredients
Cooking spray
1 1/2 cups chopped celery
1 cup chopped onion
1 cup uncooked wild rice
2 garlic cloves, minced
4 cups fat-free, less-sodium chicken broth
1 1/2 tablespoons chopped fresh sage
1 cup uncooked long-grain brown rice
1/2 cup dried sweet cherries
1/2 cup chopped dried apricots
1/2 cup chopped pecans, toasted
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper

Preparation
1.  Coat Dutch oven with cooking spray and heat pan over medium-high heat.
2.  Add celery, onion, wild rice, and garlic to pan; sauté 3 minutes.
3.  Stir in broth and sage; bring to a boil. Cover, reduce heat, and simmer 25 minutes.
4.  Stir in long-grain brown rice, and bring to a boil.
5.  Cover, reduce heat, and cook for 30 minutes or until liquid is absorbed.
6.  Remove from heat; let stand, covered, 10 minutes. Stir in cherries and remaining ingredients.

Nutritional Information: Serves 12
Calories: 192
Fat: 4g
Protein: 5.1g
Carbohydrate: 34.4g
Fiber: 3.6g
Cholesterol: 0mg
Sodium: 243mg

Source: Cooking Light

Inflammatory breast cancer can easily be confused with a breast infection, but if it’s cancer, symptoms won’t go away with antibiotics. Prompt medical attention is imperative if you notice skin changes on your breast, to help distinguish a breast infection from other breast disorders.

Examples of “Empty Calorie” foods:

• French fries, fried chicken, chips and all other deep-fried foods. A large order of fries from a fast food chain can contain up to 570 calories with a whopping 30 grams of total fat!
• Candy, soda, and other sweetened packaged foods. A can of soda contains about 130 calories as well as additives and colorings.  Heaps of calories from sugar, but no micronutrients.
• Beer, wine, and all other alcoholic beverages. A can of beer contains about 150 calories from sugar and not much of anything else.  In addition, calories from alcohol tend to be stored as fat in the abdomen (leading to a “beer belly”).
• Refined grains such as crackers, cookies, white rice and white bread.

How to avoid “Empty Calories”

• Avoid deep-fried foods. Instead of deep-frying use other methods of cooking.  Try a baked potato with skin instead of fries, or a piece of baked skinless chicken breast instead of fried chicken.
• Avoid sweetened drinks and canned drinks.
• Try whole grains instead of refined grains. Whole grains are packed with beneficial fiber and antioxidants.  Try a slice of whole-wheat bread instead of of white bread.  Have a bowl of steel cut or unsweetened oatmeal instead of croissants, pastries, cornflakes, and sweetened cereals.
• Snack on fruits! Instead of grabbing a box of crackers in the mid-afternoon, snack on fresh fruit.  Try dipping them in low-fat cottage cheese and yogurt to get additional calcium and protein.

Ingredients
2 cups butternut squash, (about 10 oz.)
1 tsp. lemon juice
1 cup quinoa
1/4 cup chopped shallots
4 cloves garlic, minced
1 tsp. dried thyme                                                                              
2 1/2 cups vegetable broth
1 tsp. grated lemon peel
1-2 TBS. lemon juice
salt and freshly ground pepper, to taste
2 TBS. lightly toasted pine nuts (optional)
1 tsp. minced fresh chives (optional)

 Preparation
Preheat oven to 400F.

1. Cut the squash in half and scrape out the seeds and strings. Peel and cut into 1/2-inch cubes and toss   with 1 teaspoon of lemon juice.
2. Place cubes on a non-stick baking sheet, sprinkle with salt and pepper, and bake for 15 minutes, stirring halfway through.
3. Place quinoa in a fine-mesh strainer, rinse well and drain.
4. Heat a deep, non-stick pot. Add shallots and garlic and cook, stirring, until shallots soften slightly.
5. Add the quinoa and toast it until it has dried out and begins to exude a toasty aroma.
6. Add the squash along with thyme and vegetable broth. Reduce heat to low and cover. Cook, stirring once or twice, until all broth is absorbed, about 20 minutes.
7. Stir in the lemon peel and 1 tablespoon of lemon juice. Season to taste with salt and pepper, and add more lemon juice if needed.
8. Serve with toasted pine nuts and chives sprinkled on top.

 Nutrition Facts: 4 servings
Calories 240
Fat 5.7 gm
Protein 8.4 gm
Carbohydrates 41.2 gm
Sugar 1.7 gm
Fiber 5.2 gm
Cholesterol 0 mg
Sodium 291.8 mg

Approximately 200,000 women are diagnosed with breast cancer every year in the United States alone.  As recently published in the American Journal of Epidemiology, approximately 40% of breast cancers among postmenopausal women may be prevented through lifestyle changes.

Research has recently identified the association between diet, exercise, and other modifiable lifestyle choices and the risks for certain types of cancer.  There is no surefire way to prevent breast cancer, yet following these tips can significantly reduce your risk and improve your overall health:

• Strive for a healthy weight
• Eat healthy: Choose more whole grains, fruits, and veggies and less red meat.  Have a registered dietitian review your diet to see where improvements can be made.
• Exercise more
• If you drink alcohol, consume in moderation: Even a drink or two a day of alcohol may raise the risk of the most common type of breast tumors.
• Limit intake of animal fat, including red meat, dairy, and butter
• Reduce exposure to estrogen: Unwanted sources include extra weight, alcohol, and red meat.  Hormone Replacement Therapy – avoid long-term, high-dose hormones after menopause.
• Perform monthly breast self-exams
• Reduce stress to strengthen your immune system
• Stop smoking
• Visit your doctor annually and increase your chances for early detection
• Annual breast exams for women over 20, and
• Annual mammograms for women over 40
• Request an ultrasound or MRI if you have dense breasts, or if you felt a lump, but nothing showed up on the mammogram

Probiotics are especially helpful in alleviating occasional diarrhea, as well as the gas, bloating and discomfort that come along with it. The “good” bacteria in probiotics can help to displace the “bad” bacteria that cause diarrhea, and they can also help to restore the normal ratio of good to bad bacteria in the body. Probiotics also produce substances that help prevent the growth of harmful bacteria, and have been shown in clinical trials and real-life situations to shorten the duration of episodes of occasional diarrhea.

Visit our wellstore store to see which probiotic product may be helpful to you as there are several strains. For example, if you are traveling out of the country and prone to traveler’s diarrhea or taking antibiotics, then Proboulardi would be the best choice.  If you have IBS, Crohn’s, colitis, or constipation, then Ultra Flora DF or Ultra Flora IB (extra strength) is for you.

Serves 8

Ingredients
2 stalks celery
1 large cucumber
1 brown onion
1 red pepper
1 yellow pepper
1 large carrot
12 large plum tomatoes
3 cups low sodium tomato juice or strained pureed tomatoes
2 TBS. red wine vinegar
2 TBS. extra virgin olive oil
salt and freshly ground black pepper, to taste
1 medium avocado

Preparation
1.  Wash and dry all vegetables.
2.  Dice vegetables into small-medium sized cubes and put into a large bowl.
3.  Add 2 ½ cups tomato juice, red wine vinegar, olive oil, salt and pepper.
4.  Refrigerate over night to let the flavors mingle.
5.  Place half of the mixture into a food processor or blender and puree to desired consistency.  If too thick, add more tomato juice.
6.  Put a ladle of pureed soup into a bowl and top with a ladle of the diced, chunky mixture.
7.  Top the gazpacho with thinly sliced or diced avocado.
8.  Serve with warm, crusty bread or baked tortilla chips.

Nutrition Facts
Calories  120
Fat  6 gm
Protein  3 gm
Carbohydrates  17 gm
Fiber  4 gm