The right stuff

The right stuff
If you’re like most people, your daily to-do list seems, to constantly grow while your energy levels dip.
Sound familiar? If so, it may be time to try adaptogen herbs. Derived from plants and plant parts, these herbs reduce stress and correct imbalances, and with the right regimen, they may even help you sail through winter in good health.
The right stuff

“Adaptogenic herbs increase your body’s resistance to physical, biological, emotional and environmental stressors,” says David Winston, R.H. (AHG), a founding member of the American Herbalists Guild and co-author of Adaptogens: Herbs for Strength, Stamina, and Stress Relief (Healing Arts Press).
All adaptogens help regulate the HPA (hypothalamic-pituitary-adrenal) axis and the sympathoadrenal system, meaning they can adjust imbalances related to immunity, hormones and stress, ultimately giving you more energy.

Sole with lemon-Basil Pesto

Sole with lemon-Basil Pesto
Sole with lemon-Basil Pesto“This bright, citrusy no-cook pesto started as a dipping sauce in my house. But I liked
it so much, I started making it to serve with sole, which proved to be a great way to get
Jade to eat fish. The sole is nice and light and needs only a smear of the lemon-basil pesto
to make a simple, elegant dish.”

Serves 4
¼ cup plus
1 tablespoon extra virgin olive oil
2 tablespoons fresh lemon juice (from
1 large lemon)
2 large garlic cloves, smashed
¼ teaspoon kosher salt
¼ teaspoon freshly ground black pepper
8 (2-ounce) skinless sole fillets
½ cup Lemon-Basil Pesto (recipe at right)

Directions
1. In an 8-inch square glass dish, combine ¼ cup of the olive oil with the lemon juice,
garlic, salt and pepper. Whisk the marinade to blend.
Add the sole and turn several times to coat evenly. Let stand for 15 minutes.
2. Heat a large nonstick skillet over medium high heat with 1 tablespoon oil.
Remove 4 sole fillets from the marinade, letting excess marinade drip off, and sear for
Approximately 2 minutes.  

whole-wheat orzo with artichoke Pesto


whole-wheat orzo with artichoke Pesto
“Once you make this pasta and taste it, you are going to start craving it all the time!
The grilled corn adds a nice smoky flavor, while the artichoke pesto lends richness to the dish. The vegan pesto gets its flavor from a combo of fresh oregano and parsley,
walnuts, artichokes and lemon. I could eat it by the spoonful!”

whole-wheat orzo with artichoke Pesto

Serves 6
1 pound whole-wheat orzo pasta
2 ears corn, shucked artichoke pesto
1 (12-ounce) package frozen artichoke hearts, thawed
¼ cup walnut pieces, toasted
½ cup fresh flat-leaf parsley leaves
½ cup fresh oregano  Leaves Grated zest of 1 large lemon
¼ cup fresh lemon juice

Frittata with tuna and tomatoes

Frittata with tuna and tomatoes
 “When I was growing up, we used to havefrittata for dinner often because it is fast and easy to make, and we’d snack on leftovers after coming home from school the next day. It’s good anytime, really, and is also a great make-ahead lunch to take to work, either with a small green salad or sandwiched between two slices of bread.”

Frittata with tuna and tomatoes

Serves 4
6 large eggs, at room temperature
¼ cup whole milk, at room temperature
3 tablespoons chopped fresh flat-leaf parsley leaves
1 tablespoon anchovy paste
½ teaspoon kosher salt

deconstructed Lasagna With Creamed Spinach, Chanterelles and Pine nuts

deconstructed Lasagna With Creamed Spinach, Chanterelles and Pine nuts
serves 6 *
deconstructed Lasagna With Creamed sPinach, Chanterelles and Pine nutsoil, to grease the baking sheet 8 ounces chanterelle mushrooms, wiped clean, stems trimmed and cut lengthwise into ½-inch thick slices Kosher or fine sea salt
¼ cup pine nuts Creamed spinach with Chèvre (recipe follows)
12 ounces lasagna noodles
1 large ripe red tomato, cored and cut into ½-inch dice
4 ounces fresh mozzarella, cut into ½-inch pieces

1. Preheat the oven to 400°F. Lightly grease a baking sheet.
2. spread the chanterelles in a single layer on the baking sheet and sprinkle lightly with salt. Place in the oven and roast until they begin to dry out and turn golden, about 15 minutes. spread the pine nuts on the same baking sheet as the chanterelles. Continue in oven until pine nuts are toasted, about 5 minutes, then remove the tray from the oven and set aside.
3. Make the creamed spinach.
4. Bring a large pot of salted water to a boil. Break the lasagna sheets into 4-by-1- inch pieces, add to the water and cook until al dente, about 7 minutes. Drain the noodles and return them to the pot.
add the chanterelles and toss to mix. gently stir in the creamed spinach, tomato and mozzarella, and season with salt. transfer to a large platter or serving bowl, sprinkle the pine nuts over the top and serve right away.

how can I ease my Pms?

how can I ease my Pms?
Make the worst time of the month a little more manageable with four experts’ advice.

how can I ease my Pms?

A holistic health prActitioner sAys
Hormonal imbalances can trigger PMS, but an unhealthy diet, exhaustion and dehydration tend to make it worse.
TreaTmenT
Drink a lot of water: aim for 32 ounces for every 50 pounds that you weigh.
When you’re dehydrated, symptoms like fatigue and lack of focus worsen. Stay away from sugar; it’s the biggest food culprit of PMS, because it can throw off your blood sugar levels,
which will leave you feeling even more sluggish. Sleep is also key. Seven to nine hours is optimal, but more may be necessary in the nights before your period starts, so get a feel for
what you need. Meditate before bed to wind down and prepare your body to rebalance hormones as you rest. To stave off outbursts, practice mindfulness. Before you blow up, acknowledge the emotion, send it love and gratitude, then envision it floating away.
—Darren Weissman, D.C., holistic health practitioner at the Infinite Love & Gratitude Wellness Center in Northbrook, Ill., and author of The Heart of the Matter: A Simple Guide to Discovering Gifts in Strange Wrapping Paper

Taste makers

Taste makers
Break out of your dinner rut with the seriously tasty yet straightforward dishes in Susanna Hoffman and Victoria wise’s new globetrotting primer, Bold: A Cookbook of Big Flavors.

Taste makers


Peanut-Crusted Chicken With southeast Asian dipping sauce Makes 16 Pieces
oil, to grease the baking sheet
¼ cup all-purpose flour
1 teaspoon fine sea salt
1 large egg
¼ cup water
¾ cup salted roasted peanuts, finely ground but not pulverized  
16 chicken drumettes southeast ascian Dipping sauce (recipe follows)
2 tablespoons finely shredded fresh basil leaves

1. Preheat the oven to 375°F. Lightly grease a baking sheet.
2. Mix together the flour and salt on a plate. In a wide bowl or dish, whisk together the egg and water. spread the peanuts on a separate large plate.

Your Flat-Belly Day

Open-Faced Turkey and Feta Sandwich Side Salad
A 1,500-calorie eating plan designed
to help you stay trim and satisfied
Lunch
Open-Faced Turkey and Feta Sandwich
1 slice whole-grain bread
3 oz sliced turkey breast
¼ cup baby spinach
¼ cup sun-dried tomatoes
1 Tbsp feta
Side Salad*
12 yellow or red cherry
tomatoes, halved
¼ cup chopped cucumber
4 large black olives, chopped
1 Tbsp chopped scallion
½ Tbsp olive oil
½ tsp fresh lemon juice
1 tsp fresh mint
Top bread with turkey, spinach, sun-dried tomatoes, and feta. Broil 6 to 8 minutes, or until golden. Serve with salad.

* Variety is more than the spice of life, it’s the key to a skinny salad. An assortment of colors and textures may make a meal more satiating, finds research at the Smell & Taste Treatment and Research Foundation.
Total: 367 calories

Breakfast
Muesli with Cherries

Muesli with Cherries
⅓ cup steel-cut oats
½ cup unsweetened almond milk
1 tsp ground cloves
2 tsp honey
2 Tbsp chopped dried
tart cherries*
Soak oats in almond milk in the fridge overnight. In the morning, stir in remaining ingredients.
 * Pigments in tart cherries may help reduce body weight and body fat, according to an animal study conducted by researchers from the University of Michigan Health System.
Muesli with CherriesTotal: 336 calories

Snack
Muesli with Cherries
⅓ cup steel-cut oats
½ cup unsweetened almond milk
1 tsp ground cloves
2 tsp honey
2 Tbsp chopped dried
tart cherries*
Soak oats in almond milk in the fridge overnight. In the morning, stir in remaining ingredients.

* Pigments in tart cherries may help reduce body weight and body fat, according to an animal study conducted by researchers from the University of Michigan Health System.
Total: 336 calories

plain nonfat Greek yogurt 
Snack
6 oz plain nonfat Greek yogurt
5 fresh apricots, chopped
1 Tbsp agave*
1 tsp lemon zest
* Although it has around the same number of calories as honey, agave is sweeter, so you can use less.
Total: 245 calories

Dinner
Cilantro Shrimp with Squash, Chard, and Wild Rice
Cilantro Shrimp with Squash, Chard, and Wild Rice

8 large shrimp*
1 Tbsp olive oil
2 tsp fresh cilantro
2 tsp fresh lime juice
1 yellow squash, sliced
1 cup Swiss chard
¼ cup dry wild rice blend Sear shrimp in olive oil overmedium heat for 3 to 4 minutes,
seasoning with cilantro and lime juice. Steam squash and chard for 5 to 7 minutes, and cook rice according to package directions.

* With fewer calories per ounce than most fish, these crustaceans are the ideal seafood if you’re trying to slim down.

Total: 370 calories

All Fitness ____By Keri Glassman, R.D.

Healthy Life Tips: A Definitive Guide

Healthy Life Tips: A Definitive Guide
Diets, organic food, sleep-aids, cancer scares, what’s all the fuss about? It’s easy to live a healthy life. Just follow a few simple steps: Eat the right foods, buy bottled drinking water, get enough sleep, and exercise a few times a week.
Okay, maybe it’s a little more complicated than that. Read on to see what I mean.
Healthy Life Tips: A Definitive Guide Diets, organic food, sleep-aids, cancer scares, what’s all the fuss about? It’s easy to live a healthy life. Just follow a few simple steps: Eat the right foods, buy bottled drinking water, get enough sleep, and exercise a few times a week. Okay, maybe it’s a little more complicated than that. Read on to see what I mean.

Let’s start with food. Fruits and vegetables are the most important aspect of living a healthy
life. Different diets tout meat, nuts, avocados, and tofu, but at the end of the day, eating
only a certain set of foods may help your body lose weight fast, but it’s not going to help

Kernel Knowledge

Kernel Knowledge
Whether you’re jonesing for sweet or savory, you can turn homemade popcorn into a superstar snack.

Kernel Knowledge Whether you’re jonesing for sweet or savory, you can turn homemade popcorn into a superstar snack. All Fitness

When it’s not drenched in butter and salt, popcorn is surprisingly good for you. A generous three-cup serving has less than 100 calories, as much fiber as a cup of cooked brown rice, and more antioxidants than a day’s worth of fruits or vegetables, according to recent research
from the University of Scranton.
But it can get even better: Sprinkle on these health boosting toppings and you’ll have the perfect munchie treat.