Healthy cooking

Wellness Wednesday – Week 10

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March is Workplace Eye Wellness Month!

Here’s looking at you!

Ah…. the convenience and ease of using technology: personal computers, tablets and cell phones with prolonged usage can often be felt in the eyes.  Close to 70 percent of American adults experience some form of digital eyestrain, according to a report from The Vision Council.

Symptoms of digital eyestrain can include dry eyes, blurred vision and headaches.

The organization Prevent Blindness suggests that office workers can take a few simple steps to help prevent eyestrain and fatigue.

  1. Visit an eye doctor for a dilated eye exam to make sure you are seeing clearly
    and to detect any potential vision issues.
  2. Place your screen 20 to 26 inches away from your eyes and a little bit below eye
    level.
  3. Use a document holder placed next to your computer screen.  It should be close
    enough so you don’t have to swing your head back and forth or constantly
    change your eye focus.
  4. Adjust the text size on the screen to a comfortable level.
  5. Change your lighting to lower glare and harsh reflections.  Installing a glare filter over your computer screen can also help.
  6. Use a chair that you can adjust.
  7. Choose screens that can tilt and swivel.  A keyboard that you can adjust is also
    helpful.
  8. The Vision Council recommends the 20-20-20 break: every 20 minutes, take a
    20-second break and look at something 20 feet away.

According to WEB MD, here are some powerhouse foods to try for healthy eyes (it’s not just carrots anymore!).

Spinach and Kale have antioxidants that protect against eye damage from sunlight, cigarette smoke and air pollution.  These leafy greens are loaded with two of the best antioxidants for eyes, lutein and zeaxanthin.

Grapefruit, Strawberries and Brussels Sprouts contain vitamin C, which is a top antioxidant.  These foods are among the top sources of vitamin C.  Eat half a grapefruit and a handful of Brussels sprouts or strawberries (one-half cup) a day, and you’re good to go.  Papaya, oranges and green peppers are other good sources of vitamin C.

Seeds, Nuts and Wheat Germ contain Vitamins C and E that work together to keep healthy tissue strong. But most of us don’t get as much vitamin E as we should from food. Have a small handful of sunflower seeds, or use a tablespoon of wheat germ oil in your salad dressing for a big boost. Almonds, pecans, and vegetable oils are also good sources.

Brought to you in Good  EYE Health from Wellness Wednesday!

Wellness Wednesday – Week 9

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What is Quinoa?  

Native to Bolivia, Chile, Peru, and parts of Mexico, quinoa (pronounced KEEN-wah) is considered by some the “Mother of all grains”.  Quinoa has been sustaining life in South and Central America for thousands of years. Early civilizations believed quinoa provided warriors with strength and stamina in battle.  Quinoa is actually an herb that thrives in cold, high elevations.  While mostly grown in South America, farmers in the Rocky Mountains and in the Pacific Northwest have recently begun cultivating quinoa as well.

Lightened up Cheesy Quinoa Lasagna Bake (recipe from Averle Cooks)

Lasagna is an all-time classic comfort food, but not exactly light.  This lasagna bake is meatless, noodle-less, gluten-free, and uses just 8 ounces of cheese for the whole pan.   Use vegan cheese to keep it vegan rather than vegetarian.  It is hearty and comforting in a lighter way, so you feel full and satisfied but not stuffed or in a “gluten and grease coma” way.  This vegetarian, family-friendly dinner is ready in one hour, makes planned leftovers for lunches the next day, and is budget friendly.

Yield:  9×9 pan  and serves 8          Cook time: 15 minutes stovetop, 45 minutes oven

Ingredients: 

  • 1 ½ cup dry, uncooked quinoa
  • 3 cups water
  • 2 cups marina sauce (store bought or homemade)
  • 8 ounces shredded cheese, divided
  • 2 tablespoons fresh or dried basil, divided
  • 2 tablespoons olive oil
  • Salt and pepper to taste
  1. Combine quinoa with water in medium-size pan and heat uncovered over high heat until mixture comes to a boil.
  2. Turn stove to low and simmer, cover, and cook until all water has evaporated and quinoa has cooked through (about 12 to 15 minutes).  Fluff with fork.
  3. While quinoa is cooking, preheat oven to 375 and spray 9×9 baking pan with cooking spray; set aside.
  4. Transfer cooked quinoa to a large mixing bowl.
  5. Add the marinara sauce, about two-thirds of the cheese, 1 tablespoon basil, olive oil, salt and pepper.
  6. Turn mixture out in prepared baking dish, smoothing it lightly with a spatula and pressing it down gently.
  7. Evenly sprinkle top of mixture with reserve cheese and basil.
  8. Bake for 40 to 45 minutes.  The top should be golden and edges are slight set.  Serve immediately.  Extra portion will keep airtight in refrigerator for up to 5 days, or in the freezer for up to 6 months.

For more information and nutritional content on Quinoa visit:
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=142#healthbenefits

Wellness Wednesday – Week 7

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How much Sodium (Salt) do you need?

According to the Mayo Clinic, we are most likely getting more sodium than is recommended in our diets. This could lead to serious health problems.

Do you know how much sodium is in a single teaspoon of table salt?  There are 2,325 milligrams (mg) of sodium in that teaspoon of salt.  The average American gets about 3,400 mg of sodium a day — much more than recommended.

The Dietary Guidelines for Americans recommend limiting sodium to less than 2,300 mg a day — or 1,500 mg if you’re age 51 or older, or if you are African American, or if you have high blood pressure, diabetes or chronic kidney disease.

Here are some tips for cutting back on sodium:

  • Eat more fresh foods. Most fresh fruits and vegetables are naturally low in sodium. Also, fresh meat is lower in sodium than are luncheon meat, bacon, hot dogs, sausage, and ham.
  • Opt for low-sodium products. If you do buy processed foods, choose those that are labeled “low sodium.”
  • Remove salt from recipes whenever possible.
  • Limit use of sodium-laden condiments. Soy sauce, salad dressings, sauces, dips, ketchup, mustard, and relish all contain sodium.
  • Use herbs, spices and other flavorings to season foods. .
  • Use salt substitutes wisely. Some salt substitutes or light salts contain a mixture of table salt and other compounds.

See below for a low-calorie, low-salt comfort food to try on these cold nights.  Be heart healthy!

For more information on sodium, visit: http://www.mayoclinic.org/healthy-living/nutrition-and-healthy-eating/in-depth/sodium/art-20045479?pg=2

BLACK BEAN SOUP

  • Nonstick cooking spray 1 medium onion, diced 2 garlic cloves, minced
  • 2 tsp. ground cumin 1 jalapeño, chopped 2 16- oz. canned, low-sodium undrain black beans
  • 1 15- oz. canned, no-salt-added, diced tomatoes, undrained
  • 1 cup low-sodium chicken broth or vegetable broth (for vegetarians)
  • Chopped, fresh cilantro, (optional)
  1. Spray large pot with cooking spray, over medium-high heat add onion and cook until translucent (5 minutes).
  2. Add garlic, cumin and jalapeno and cook 1 minute more.
  3. Add beans to pot and lightly mash with a potato masher or fork.
  4. Add tomatoes and broth ? bring to a boil and reduce to medium heat, cover and simmer for 15 minutes.
  5. Serve topped with chopped fresh cilantro (optional).

Nutritional Info

Nutritional Analysis Per serving  Calories Per Serving 245, Total Fat 0.5 g, Saturated Fat 0.0 g, Trans Fat 0.0 g, Polyunsaturated Fat 0.0 g, Monounsaturated Fat 0.0,  Cholesterol 0 mg, Sodium 34 mg, Potassium 1128 mg, Carbohydrates 45 g, Fiber 11,  Protein 15 g, Calcium 110 mg, Price Per Serving $1.36

Recipe copyright © 2015 American Heart Association. This recipe is brought to you by the American Heart Association’s Simple Cooking with Heart ® Program. For more simple, quick and affordable recipes, visit heart.org/simplecooking.