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XL Generation

Even without looking at the statistics record, we can tell that one of the biggest health problems nowadays is obesity. There's not a single day that I don't see an obese child or an adult. Being overweight brings along a lot of complications like diabetes, high blood pressure and high cholesterol. This also poses the danger of getting psychological problems like depression to individuals in their later life.

This problem is everybody's concern, therefore we all must address this by showing our cooperation to one another.

Here are some simple tips to get us started:

* Watch Soda Intake: Limit soda and sugary drinks to one serving on the weekends. Soda should not be an everyday beverage. Try water instead. When at fast-food restaurants or using a soda fountain, choose small servings with ice or diet soda instead. Schools should provide water and restrict access to soda. Parents need to supervise kids at the soda fountain.

* Cut back on Fast-Foods and Eating Out: Many more calories are consumed when you eat out. Healthy meals prepared at home are the best for the whole family.
* Say "NO" to Super-Sizing!: Stick to the right portion size. The bigger the portion, the more calories you will get. When dining out or at home, be in control of yourself. Use smaller plates or pick the smaller package. This trick will help you a lot.

* Limit Between Meal Snacking: Watch out for high-fat and high-calorie snacks. Sometimes they can have more calories than a meal. Always keep an eye on the portion size. Read labels to guide you on the right serving size. Choose fresh fruit and vegetables instead.
* Get Moving - Watch Less TV!: We need at least 60 minutes of physical activity, one hour at least but the more hours, the better. Limit time spent in sedentary activities like watching TV or computer games. Also avoid the accompanying snacks. Moving can help us burn excess calories that our body does not need. Keep moving!

Source: The Calorie King
Picture: from Google

Turkey Meatloaf

Hubby is always the focus of my cooking. He has some restrictions in his diet so I have to make sure he is eating within his limit.

My turkey meatloaf is the result of my own experiment. I actually gathered at least four versions of meatloaf from the web then picked the ingredients that I like and substituted those that I did not like. My first attempt came out really good, so I decided to keep the recipe.

Here is what you need if you want to try:
* 1.25 lb ground turkey ( we choose the organic one)
* 1/2 cup carrot, cut into 1/8 -inch dice
* 1/2 cup potato, cut into 1/8- inch dice
* 1 cup old fashioned or quick-cooking oats
* 3 green onions, chopped
* 1 cup finely chopped onions (bulb)
* 1 tbsp freshly minced garlic
* 1/4 cup fresh parsley ( chopped)
* 1 whole egg
* 1/4 cup organic soy milk
* 1/4 cup no salt ketchup
* 2 tsp Worcestershire Sauce
* 1/2 tsp black pepper
* 1 tbsp olive oil
* 1 tsp salt (optional)

Here is how to do it:
* Preheat oven to 400ºF.
* Cook garlic and onion in a non-stick skillet over moderate heat.
* Stir until onion is softened.
* Add potato, stir and cover for 2 minutes.
* Add carrots and pepper and cover for 2 minutes.
* Stir in Worcestershire sauce, parsley and ketchup.
* Then transfer vegetables to a large bowl and set aside.
*Stir together oats and milk in a small bowl and let stand for 3 minutes.
* Stir in lightly beaten egg then add to vegetables.
* Add turkey meat to vegetable mixture and mix well. (Mixture will be very moist)
* Form into a loaf in a lightly oiled 13 X 9 X 2-inch metal baking pan.
* Brush top evenly with remaining ketchup.
* Bake in the middle of the oven until thermometer inserted registers 170ºF for 50 to 55 minutes.

Note: I broke my camera so I don't have picture to show at this time.

Reshaping Eating Behaviors

A lot of people nowadays, both young and old, are overweight. There is not a day in the store where I work at that I don't see fat or obese people. Sometimes I wonder how these people behave when they see food on the table. Basically, we eat food when we are hungry. However, our eating habit is influenced by what kind of environment we have and who we live with. Likewise, parents have the sole responsibility to feed their kids with healthy food and not what their children like.

As an adult, we may be also unaware of the bad eating habits that we have been doing that lead us to become overweight. Eating quickly, large mouthfuls, eating when tense or bored and finishing a large portion when not hungry are some of these bad habits that need to be changed.

Here are the tips to help uncover and correct those "bad" eating habits:

* Don't eat while engaged in other activities, like when you are watching TV or reading. Eat only at the table, not at the fridge or standing.

* Don't eat quickly. Chewing slowly allows time to register a feeling of fullness.

* Don't purchase problem high calorie foods. Shop from a set list to avoid impulse buying. Avoid shopping with children.

* Buy snack food in the smallest package. The larger the package, the more you are likely to eat or drink.

* Plan meals in advance. Stick to a set menu.

* Plan a strategy to avoid uncontrolled eating and drinking at social events.

* Promise yourself that when you feel the urge to snack, you will engage in some activity that will distract you away from food.

I notice it myself that when I have nothing to do, the first thing that comes to my mind is find something to eat. That's why I keep myself busy throughout the day to avoid too much food intake.

Source: The Calorie King
Picture: Google

Chicken Menudo (my version)

This is the picture of chicken menudo that I made for us just the other week. Actually this recipe seems like a combination of fritada and menudo as one can tell from the ingredients that I used. I was not able to post this right away for some reasons but I was able to take a picture immediately after it was done.

Pork menudo was one of my very first dishes I made when I arrived her in the states. Hubby had been hearing about this recipe from one of his friends who happened to have a little restaurant near our house. To him it sounds very familiar in the sense that he is Portuguese by blood. The dish sounds Spanish so I told him that may be that's how we got it from being under the Spanish regime for over 300 years.

Anyways, after tasting it he was licking his silverware which was an indication that he liked it. Then we thought that chicken meat would be healthier so the next time I made it, I used chicken. From then on, chicken menudo has been one of the regular dish that I make for him which is at least once or twice a month. He loves this dish to take to work for lunch.

I believe that there's is a lot of this in the web. However, I have to make some modifications in this recipe to stimulate the picky taste buds of my Portuguese hubby. It's just a very simple recipe and I can do it in less than an hour. For as long as I have all the necessary ingredients, there's is no problem.

If you want to try this dish, here are the things that you will need:

* 2 chicken breast, clean and cut into bite sizes (I usually boil the chicken so I can get my own chicken stock)
* 1 small size onion bulb, chopped
* 4 fresh garlic cloves, minced
* 1 cup diced carrots
* 1 cup diced potatoes
* 3/4 cup green peas
* 1/2 cup olives
* 3/4 cup green bell pepper (cut in triangular shape)
* 1 cup tomato sauce
* 1.5 cups chicken stock
* olive oil
* salt to taste

Here is how to do it:
* In a non stick pan, fry potato and carrots with olive oil until brown. Then set aside.
* On the same pan, sauté garlic until the aroma comes out but not burn.
* Mix union and wait until transparent.
* Add chicken pieces.
* Add carrots and potatoes. Cover for 3 minutes.
* Pour in the chicken stock then cover to bring it to a boil.
* Add tomato sauce and green peas. Then cover.
* Add salt to taste. (optional)
* Add green pepper and cover for 3 minutes.
* Serve with joy!

Hubby love to eat this with nothing. Just a bowl of this and he is done.

How to Stress Less on Holidays

According to what I read, "holidays are a time of joy and togetherness... and sometimes stress." This is true. Sometimes we try to do things all by ourselves in the hope of making everyone in the family happy. This can be a very exhausting one. Let me share you what to do to sail through the season with a relaxed smile. Here are the dos and don't to see for your self.

* Don't try to handle everything alone.
* Do reach out for help. You can lighten your load by asking each family member for one favor.
* Don't shop till you drop.
* Do decide on a budget in advance and stick to it. You'll be glad you did.
* Don't hide your feelings if you are sad or overwhelmed.
* Do confide in those you trust. You may find that others feel the same way too.
* Don't try to cram in so many activities.
* Do find time for quiet relaxation each day.
* Don't treat the holidays like a non-stop buffet.

Source: Top Health leaflet

Thanksgiving Countdown

Here is the countdown for the next Holiday. Let us prepare ourselves to celebrate Thanksgiving with its true meaning. Food and party will be a way to do it but the core of the celebration is thanking the Lord above for all the blessings we receive everyday throughout the year. This is often forgotten by many, including myself.

Let us not also forget our health. Let us all enjoy but avoid overstress this coming holiday!

Weight Control Tips

One of the problems that almost everybody is facing these days is how to keep our weight normal to our body mass. I read this very informative article in one of the booklets that hubby bought from Kaiser Pharmacy. May be this is a good one to share to everybody....

The following are the things that we should do to control weight:
Eat Sensibly:
* Avoid fad diets. Eat 3 sensible meals daily with adequate fruit and vegetables
* Limit portion size. Limit fats and high-fat foods, sugar, soda and alcohol.

Exercise Daily:
* Get active and exercise everyday!
* Include muscle-strengthening exercises. You'll lose more fat and keep it off. You'll also feel and look better, and you can eat a little more

Reshape Eating Behaviors:
* Be aware of eating habits and behaviors that lead to overeating.
* Also focus on social and emotional situations that lead you to snack compulsively.

Keep a Food & Exercise Diary:
* A diary helps you see exactly what you eat and drink and how much you exercise.
* An excellent motivation and proven weight loss aid. Keeps you honest!
Arrange Moral Support:
* Gain the support of family and friends.
* Get extra professional help if required, from your doctor, dietitian, psychologist, exercise trainer, or slimming group.
* Beware of family saboteurs who discourage you from adopting a healthier lifestyle!

Source: The Calorie King
Picture from google

Making Left Over Food Work

When my cousin visited me last month, I made more than enough food for all of us. As a result, she left us with a lot of left over.

With high price of food these days, I can't afford to just throw them away. So I decided to make vegetable stir fry using some of the vegetables that I have in my kitchen.

The picture shows the dish I made to make use of some of those uneaten food in the fridge. This recipe has little turkey links (cut in bite-size pieces), hot Portuguese sausage, little bit of spam, little bit of baked chicken breast, bean sprouts, green beans and of course my favorite spices. This recipe turned really very tasty and very satisfying. I just can not share the recipe at this moment as I am still contemplating on whether to share it or not. LOL!