Promising news about omega-3 fatty acids just keeps rolling in. A new study bolsters previous data suggesting that fish oil supplements high in omega-3s may benefit critically ill people in intensive care units by quelling inflammation. Meanwhile, another study finds that robust omega-3 levels protect the ends of chromosomes from damage, which suggests a benefit against age-related diseases. Click here to read the whole story in Science News magazine.
I just took an inventory of Heather’s veggie garden: beans, carrots, cucumbers, lettuce, eggplants, onions, peppers, potatoes, broccoli, and squash. Hmm, I know I’ve missed a few. The one vegetable I couldn’t miss is the zucchini. We picked four last night . . . each measuring over 2 feet. Time to make some Ratatouille!
Stretching is a key ingredient for improving physical performance, increasing mobility, and preventing injuries. I recommend Stretching: 30th Anniversary Edition
to all of my clients. The illustrations are excellent, and the descriptions are easy-to-understand. What I like most is the variety of stretches for sports and everyday activities.
This fragrant, Italian-flavored soup takes advantage of quick-cooking ingredients—boneless, skinless chicken breast, baby spinach and beans. It features a homemade basil pesto swirled in at the end to add a fresh herb flavor.
Ingredients
2 teaspoons plus 1 tablespoon extra-virgin olive oil, divided
1/2 cup carrot or diced red bell pepper
1 large boneless, skinless chicken breast (about 8 ounces), cut into quarters
1 large clove garlic, minced
5 cups reduced-sodium chicken broth
1 1/2 teaspoons dried marjoram
6 ounces baby spinach, coarsely chopped
1 15-ounce can cannellini beans or great northern beans, rinsed
1/4 cup grated Parmesan cheese
1/3 cup lightly packed fresh basil leaves
Freshly ground pepper to taste
3/4 cup plain or herbed multigrain croutons for garnish (optional)
Directions
Heat 2 teaspoons oil in a large saucepan or Dutch oven over medium-high heat. Add carrot (or bell pepper) and chicken; cook, turning the chicken and stirring frequently, until the chicken begins to brown, 3 to 4 minutes. Add garlic and cook, stirring, for 1 minute more. Stir in broth and marjoram; bring to a boil over high heat. Reduce the heat and simmer, stirring occasionally, until the chicken is cooked through, about 5 minutes.
With a slotted spoon, transfer the chicken pieces to a clean cutting board to cool. Add spinach and beans to the pot and bring to a gentle boil. Cook for 5 minutes to blend the flavors.
Combine the remaining 1 tablespoon oil, Parmesan and basil in a food processor (a mini processor works well). Process until a coarse paste forms, adding a little water and scraping down the sides as necessary.
Cut the chicken into bite-size pieces. Stir the chicken and pesto into the pot. Season with pepper. Heat until hot.
The 1st-Round of US Open Tennis started yesterday. In his first match, #2-ranked Roger Federer makes the highlight reel!
In case you missed the Centurion cycling event, here’s some of the action outside my front door.
Enjoy fantastic live music, drinks, food and dogs! Madison Mutts is proud to announce their Annual Adopters’ Reunion. This year it’s Open to the Public and there will be a Benefit Show & Silent Auction! Capital Brewery will be hosting the fun-filled event. So bring your dogs, party hats, and dancing shoes because it’s going to be a GREAT event!
Capital Brewery (map) – Middleton
Sunday, August 29th
3pm- 7pm
Are you looking for a fun and creative way to exercise outside? Then look no further because Madison Sports and Social Club just opened registration for their flag football league this
fall. Check out the details here.
Heather prepared this vegetarian dish for dinner last night. Not only was it delicious, but many of the ingredients came from our garden.
Directions
Slice 3 medium zucchini (or summer squash) in half lengthwise. Scoop out insides, leaving 1/4″ rim so canoe stays intact.
Saute in butter:
chopped zucchini innards
1/2 lb chopped mushrooms
1 large yellow onion
1-2 cloves crushed garlic
2 Tbsp sunflower seeds
season with Rosemary, Basil & Thyme
Beat 3 eggs. Mix with 1 1/2 cups cottage cheese, 1/4 cup wheat germ, 3 Tbsp tamari sauce (or soy sauce), dash Worcestershire sauce, couple shakes of Tabasco sauce, 1 cup grated cheddar, 1 cup soybeans and/or brown rice. (We used a product called SooFoo which is a combination of long grain brown rice, brown lentils, wheat berries, oats, barley, black lentils, green lentils and buckwheat.) Add the sauteed vegetables.
Stuff the canoes generously. Sprinkle with paprika. Bake 40 minutes at 350 degrees.
Serve topped with extra grated cheese.
Preparation time: 1 1/4 hours, including baking. Serves 6
(Recipe from The Moosewood Cookbook: recipes from Moosewood Restaurant, Ithaca, NY)
It’s amazing what happens behind-the-scenes in the human body! Your stomach and intestines, for example, do a lot more than just digest food and absorb nutrients. With the help of “good” bacteria, vitamins are manufactured, and our bodies are protected against “bad” microorganisms that could cause disease. In addition, having a healthy gut is crucial for the proper development of the immune system. Here are 5 Tips to a Healthy Digestive Tract.
1. Eat plenty of fiber-rich foods. Fruits, vegetables, nuts, seeds, and whole grains are high in fiber. Fiber cleans your colon, acting like a scrub brush. This helps clean out bacteria and other buildup in your intestines. So ask yourself “Have I eaten a salad today?”
2. Drink lots of water. Sufficient hydration also helps keep you regular. Since we lose water everyday through perspiration, respiration and other metabolic processes, it’s important to replenish with at least 8 cups of water each day. Remember to drink more water during activity and when the days are hot and humid.
3. Exercise every day. As a personal trainer, I encourage people to find activities that they enjoy and do them. Maybe it’s going for a brisk walk, lifting weights, planting flowers in the backyard, or going for a bike ride. A healthy bodyweight and aerobic fitness are key ingredients to overall health.
4. Eat several meals a day. How do you feel after eating a big meal? Bloated? Tired? Eating smaller and more frequent meals is easier on your digestive tract than eating one or two large meals a day. This will also help speed up your metabolism.
5. Get a good night’s rest. Sleep has always been connected with overall well-being. One example is the effect on hormones. A recent study at the University of Chicago linked poor quality sleep with poor glucose metabolism. Poor glucose metabolism is connected to adult-onset diabetes.
