Author Archives: Fiona Bryan

Four Easy (Non-pie) Pumpkin Recipes

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By Densie Webb for Oral Care And Health Daily

Pumpkins are everywhere this season, and once you get past the scary faces, these gourds turn out to be

nutritional superstars. Low in calories, they’re a terrific source of fiber, vitamin A and vitamin C — the latter of which has been linked to a reduced risk of developing gum disease. Plus, the pumpkin is easy to use: The canned version is just as nutritious as one cooked from scratch. (Check out the ingredient label, and all you’ll find is … pumpkin!)

This season, go beyond the pie and try these pumpkin favorites:

Pumpkin Smoothie

  • 1 small frozen banana
  • 1/3 cup canned pumpkin
  • 1/3 cup low-fat milk
  • 1/4 cup plain yogurt
  • 1 tablespoon and 1 1/2 teaspoons orange juice concentrate
  • Dash of cinnamon
  • Dash of nutmeg

Blend all ingredients until smooth.

(From: Recipes for Living: A Green Mountain at Fox Run Cookbook)

Vegetarian Pumpkin Chili

  • 1 tablespoon vegetable oil
  • 1 large onion, chopped
  • 3 cloves garlic, minced
  • 1/2 teaspoon powdered ginger
  • 1 large red sweet pepper
  • 2 carrots, peeled and chopped into small pieces
  • 1 teaspoon cumin
  • Dash of hot paprika
  • Two 14-ounce cans pinto or red beans
  • 14-ounce can Mexican style (Rotel) tomatoes with juice, blended in blender
  • 1 cup canned pumpkin
  • Fresh coriander, chopped

1.    In large pot, heat oil over medium heat.

2.    Add onion, garlic, ginger, red pepper and carrots. Cook, stirring often until vegetables begin to soften.

3.    Add chili powder, cumin and paprika; and cook for one minute.

4.    Add beans and tomatoes. Bring to a boil; reduce heat to medium-low.

5.    Simmer for about half an hour, or until vegetables are softened.

6.    Stir in pumpkin. Add salt and pepper to taste.

7.    Serve topped with chopped cilantro.

(From PrudencePennywise.blogspot.com)

Pumpkin Curry Soup

  • 2 tablespoons margarine (or olive oil, for a healthier substitute)
  • 1 small onion, chopped
  • 2 cloves garlic, minced
  • 1 1/2 teaspoons curry powder
  • 1/2 teaspoon salt
  • 1/4 teaspoon ground white pepper
  • 3 cups chicken broth
  • 15-ounce can pumpkin
  • 12-ounce can fat-free evaporated milk

1.    Melt margarine (or heat olive oil) in large saucepan over medium-high heat.

2.    Add onion and garlic; cook, stirring frequently, for two to three minutes, or until tender.

3.    Stir in curry powder, salt and pepper. Cook for one minute.

4.    Add broth and pumpkin. Bring to a boil; reduce heat to low.

5.    Cook, stirring occasionally, for 15 to 20 minutes.

6.    Stir in evaporated milk.

7.    Transfer mixture to food processor. Cover and blend until smooth.

8.    Serve warm.

(Adapted from VeryBestBaking.com)

Tofu Pumpkin Custard

  • 14-ounce package soft tofu, drained and pressed
  • 2 cups canned pumpkin
  • 1/2 cup packed light brown sugar
  • 2 tablespoons black strap molasses
  • 1/2 teaspoon salt
  • 1/2 teaspoon nutmeg
  • 1 1/2 teaspoons cinnamon
  • 3/4 teaspoon ginger
  • Zest from 1/2 orange
  • 2 tablespoons canola oil

1.    Preheat oven to 350 F.

2.    In a food processor, puree all ingredients. Once ingredients are evenly blended, pour into an 8-by-8-inch glass baking dish.

3.    Bake for an hour.

4.    Allow to cool completely before serving.

(From Green Mountain at Fox Run)

Densie Webb is
a Texas-based registered dietitian and writer. She co-wrote The Dish: On Eating Healthy and Being Fabulous.

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Macy’s Gives Hand Up With Trade For Aid Inniative “Heart of Haiti”

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Few of us will ever forget the heartbreaking images of devastation in the aftermath of last January’s earthquake in Haiti.  Recovery has been slow and in the midst of political unrest, an epidemic outbreak of cholera has claimed over a thousand lives; the death toll continues to climb by more than 60 victims each day.

A new initiative from Macy’s, partnered with Fair Winds Trading and Brandaid Haiti, aims to assist Haitain recovery efforts. Inspired by the courage and culture of the Haitian people and created by Haitian artisan, Macy’s “Heart of Haiti” collection embraces trade for aid; the artisans receive 22% of the retail  price for each piece in the collection. Each piece is signed by the artist and comes with a certificate of authenticity.

Artwork from this collection, made exclusively for Macy’s, includes quilts, metalwork, ceramics, wood-carvings, paintings and jewelry. Many of the hand-tooled serving trays and up-cycled oil drums come from the blacksmith community in Croix des Bouquets, the work in papier maché from Carnival Jacmel artists, and the quilts from a women’s quilting cooperative in Cité Soleil.

In the past, Macy’s has partnered in other global trade for aid initiatives, producing collections like the “Path to Peace” baskets made by master artisans from Rwanda. Path to Peace included the “O-bracelets“, a collaborative effort with artisan Hurricane Katrina victims in New Orleans.  Purchases from these collections directly benefit the artisans, allowing them to earn a steady income, to repair homes, pay school fees and feed and clothe their families.  Trade for aid programs allow citizens to be actively involved in growing their communities and strengthening their cultures.

Over the next few months I’ll be writing more about “Heart of Haiti” and the artisans involved.  I’m really excited to be involved with with this initiative as a Heart of Haiti Ambassador.  I hope you’ll join me in showing your support for this powerful initiative – Please feel free to grab the badge below and display it on your blogs and websites!

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Featured Active Mom Chelsea ~ Moving from “Just Mom” to an Active Mom

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This weeks featured Active Mom, Chelsea shares tips for getting moving and staying motivated!

It is hard to get moving. This is especially true for busy moms. But guess what? It is even harder to keep moving.

About a year and a half ago, I needed something. I am a busy, working, tired wife and mom to two young children. My sister and some of her friends were talking about the running that they do, and invited me to join them. I was not a runner and had never been a runner. But I went and, over time, have fallen in love with running.

That being said, running is hard for me. I am not all that good at it, I don’t have time to do it as often as I’d like, and I tend to be very hard on myself when I don’t run as far or as fast as I’d like to. There have been times when I thought that maybe it was just too hard. Maybe I should just stop trying to be a runner. But, you know what? The feeling I get from it FAR outweighs the struggle. While running last week, I reflected on things that I have learned that keep me running and active. Today, I’d like to share those things with you.
1. Find your support group. This doesn’t have to mean a group of people that you actually, physically run with. It’s easier to run with a partner, but it can be tough (think: impossible) to schedule time when two or more people are available and ready to go on a regular basis. What it does mean is a group of people who know your plans and your goals. If you want to do a 5k in 3 months, tell your friends and ask them to check in with you each week about your progress. It’s easier to tie your shoes and get moving if you know you have someone else to answer to.
2. Buy some equipment. I’m not saying to spend a fortune, but buy a cute running outfit or perhaps an interval watch. Something that makes you look at feel like a runner. Call it motivation or call it guilt, that item could help nudge you out the door.
3. Start with what makes you feel successful. If you have never run before, please don’t hit the streets thinking you’ll run a quick 5 miles before heading out to work. Nothing will break your desire to be active like feeling unsuccessful. Start with promising to run one minute for every 3 that you walk, and work up from there. Set a realistic goal, based on either distance or time, and meet that goal no matter how many walking breaks you have to take.
4. Plan for realistic progress. Running, or any physical activity, is hard. It takes time to improve and, even then, it’s not always upward progress. Personally, I have been running for a year and a half. I have run two half marathons, many 10k’s and countless 5k’s. My time varies greatly, even from week to week. Some days I can’t run a full mile without walking. Improvement comes in the form of how you feel after running. It has to be ok for you to be slower today than you were last week.
5. Plan good routes. It is nice to have a couple of different running routes to choose from. I have one near my home, one between work and my kids’ daycare, and one that works well for nighttime (because it’s well lit and populated). When AT ALL possible, plan routes that don’t include many small loops. If you want to run 3 miles, try to find something that is 1.5 out and then back. It is so easy to turn your goal of 10 laps into 7… or 5… or “oh I’ve lost count so that must be good enough.” Having a physical location you have to get to and then back, or one large loop that you run once, makes it tougher to talk yourself out of it half way through.
6. Be ok with breaks. Plan your running intervals – for example 5 minutes running and 1 minute walking, and stick to them as much as you can. That being said, if you need more time, or an extra 30 seconds in the middle of a running interval… do it. It is better to take extra breaks and finish your goal distance (or time), than to give up, go home, and feel frustrated. Running should make you feel good about yourself, not stressed or unsuccessful.
7. Get others involved. As much as you can, get friends, colleagues, family involved in what you do. I have been called the “running instigator” of my school district due to getting people involved in running. It’s very hard to quit when people you have gotten involved are watching.
8. Give up perfect. See how this list is going to end on #8? That is not perfect. Neither are you, and definitely neither am I. If you goal is to win marathons, none of my advice applies. The rest of us? We need to keep our eyes on our prizes. For me, that includes physical fitness, emotional stability, and social aspects. What are your goals?
Running, or whatever physical activity you choose, needs to benefit your body, mind, and spirit. Keep these goals in mind, and stop being so hard on yourself. Just get out there and get (and keep) moving!

Chelsea blogs at VicariousChelsea.com . She commonly writes about running, but also about her family, her full time job in education and whatever else pops into her head. You can read more about her love/hate relationship with running HERE and a little bit about her latest half marathon HERE .

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Real Men Wear Pink ~ NFL Breast Cancer Awareness Month

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The NFL will join the legions of organizations wearing pink this October for National Breast Cancer Awareness Month.

The campaign, “A Crucial Catch:  Annual Screening Saves Lives,” aims to bring awareness to women 40 and older about the importance of having an annual mammogram.

Throughout the month of October, NFL Breast Cancer Awareness games will be splashed with pink. Game balls and merchandise used during the games will be signed and auctioned off at NFL/Auction.com to benefit the American Cancer Society.

Items featured include:

  • Game balls with pink ribbon decals used for every down
  • Players wearing pink cleats, wristbands, gloves, chin straps, sideline caps, helmet decals, eye shield decals, captains’ patches, sideline towels and quarterback towels
  • Pink coins used for the coin toss
  • Pink sideline caps for coaches and sideline personnel and pink ribbon pins for coaches and team executives
  • Officials wearing caps with pink ribbons, pink wristbands and pins and using pink whistles
  • On-field pink ribbon stencils and A Crucial Catch wall banners
  • Pink goal-post padding in end zones
  • A Crucial Catch pink glow necklaces for all fans attending the Bears-Giants game on October 3rd

According to the website BreastCancer.org, and estimated 39,840 women in the U.S. will die from breast cancer this year. A decrease in the number of annual deaths since 1991 has been attributed to treatment advances, earlier detection through screening and increased awareness.

Fans may visit www.NFL.com/pink to learn more about the campaign.
Article first published as The NFL’s “Crucial Catch”: Real Men Wear Pink for Breast Cancer Awareness Month on Technorati.com

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5 Simple Things You Can Do To Nurture Yourself

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Nurture. As parents, when we think of the term “nurture”, it evokes a great sense of responsibility. We take our role as parents very seriously but, ironically, many of us stop short of nurturing the most important piece of our children’s growth. Ourselves.

For some parents, the question, “How do you nurture yourself?”, evokes feelings of guilt. There seems to be a disconnect in our minds between what it means to be a good parent and what it means to take care of ourselves. The fact is, a parent who takes time to nurture their own well-being not only has more to give, but sets the tone and example for how their children, and the family as a whole, will take care of themselves.

Are you nurturing your own sense of well-being? Or, are you so frazzled you have absolutely no idea where you would begin?

To help you get started, I’ve listed five simple things I do to nurture myself:

1. Schedule An Appointment with Yourself

Exercise is the most important piece of my sanity. The other day I was bemoaning a week’s worth of missed morning runs and yoga classes because of my crazy schedule.  When my husband asked why I didn’t just put a recurring appointment in my calendar, it occurred to me that if I schedule an appointment with myself each day, I would have to justify rescheduling or canceling it. Now when I look at my calendar I can decide where the priority is and, if I need to, I can reschedule my appointment with myself! Either way, that appointment is important and it deserves a place on my daily calendar.

2. Invest in A Really Great Water Bottle

A large percentage of the human body is made up of water, so it only makes sense that drinking water isn’t just good for you, but can make you feel pretty darn good. It might seem silly, but I have found that if I really like a water bottle I am more likely to keep it full and with me throughout the day. When you buy a water bottle consider things like the size, shape, and how the spout works.

3. Buy Fresh Flowers Once A week

I have to admit, my Scottish upbringing made this a hard one for me at first. On the surface, buying fresh cut flowers that will eventually die seems wasteful, but flowers make me smile. People who smile are happier and there is even a study that proves flowers can improve your emotional health. Whenever possible I buy the Star Gazer Lillies, their fragrance is so powerful that I can smell them the minute I walk in the door to my house, and that makes me smile…

4. Make Your Bed

It’s the simple things that impact us the most. No matter how chaotic the day gets, if you make your bed you have at least accomplished something! For whatever reason, I feel a sense of calm when the beds are made. In our house, breakfast is only served to those who have made their bed and have their shoes on.  For some people a clean sink, a clear desktop, or an orderly closet might take the place of a made bed. Whatever works for you, be consistent!

5. Always Have A Goal or Future Plan

Happiness. A sense of purpose. Motivation. Positivity. All of these things are bolstered when you have something to look forward to. Whether it is a fitness goal, a professional goal, or a planned vacation, make sure that you always have something to look forward to.

How do you nurture yourself?

This article was first published as Responsible Parents Model Healthy Self Care on Technorati.com

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Put Some Pizazz In Your LunchBox!

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How often does lunch time become boring that same old sandwich time after time. Here are some nutritious and easy lunch suggestions to put the pizazz back in your lunch!

  • Pasta, vegetables and smoked salmon – simply boil pasta till, al dente with some mixed frozen veggies, mix in mayonnaise and some smoked salmon!

DSC03298

  • Baba Ganoush and Pita bread - baba ganoush is actually very easy to make simply roast eggplant in the oven then blend with tahini, olive oil, garlic, lemon juice, parsley, cumin and salt. Its a wonderful Middle Eastern dip.
  • A Ham Pesto and cheese panini
  • Cous Cous – this wonderful North African pasta literally takes minutes to cook and can be eaten hot and cold.
  • Artisan crackers, with Brie and fresh fruit
  • Beans on Toast – this is a staple snack meal in the UK, you can even find British Heinz baked beans in many American Grocery stores, high in protein and satisfying.
  • Ham, Cheese and Spinach Crepes or Galette a crepe made with buckwheat flour from Brittany in France

  • Tuna and a baked potato
  • Homemade carrot and coriander soup
  • Fried rice
  • Homemade Guacamole
  • Chapati and channa dal
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First Aid for Summer

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By Stacey Colino for Live Right Live Well

When it comes to summer bummers like splinters, scrapes and burns, the tricks your mother used may not be best. In some cases, old wives’ tales have been deemed ineffective; in others, doctors have simply found better, science-based ways to treat these injuries. Whatever the case, if your first-aid techniques aren’t on target, you could end up adding insult to your injury. Here’s the latest:

You’re walking barefoot and get a splinter in your foot
Old thinking: Leave it alone if it’s not bothering you.
New thinking: Pull the splinter out with tweezers, then wash your foot thoroughly.

Why the switch: “Wood is an organic substance, and your body’s attack on [the splinter] creates a lot of problems with inflammation,” explains Robert Shesser, M.D., chair of the department of emergency medicine at George Washington University in Washington, D.C. This can set the stage for an infection. Your best bet is to use a sterilized needle to open a little tract around the splinter, then pull it out with tweezers, Dr. Shesser says. Once it’s out, clean the area with soap and water and watch for such signs of infection as redness, swelling, increased pain or pus. If any of these develop or if you can’t remove the splinter on your own, see a doctor.

You fall off your bike and scrape your knee
Old thinking: Clean the wound with hydrogen peroxide, alcohol or an iodine solution.
New thinking: Wash the cut with plain ol’ water and a mild soap.

Why the switch: While strong solutions such as hydrogen peroxide, alcohol or an iodine preparation can kill bacteria in the wound, they can also “hurt normal tissue in the body, which slows the healing process and makes the damaged skin more vulnerable to infection,” Dr. Shesser explains. Instead, thoroughly clean the abrasion with water and soap, making sure you get all the dirt out. Since this can hurt, you may want to take an over-the-counter pain reliever (such as acetaminophen or ibuprofen) first. Once the wound is clean, apply an antibiotic ointment (such as bacitracin) and a no-stick bandage to keep it clean and dry.

You’re grilling burgers and burn your finger
Old thinking: Put vitamin E on it.
New thinking: Run cold water over it.

Why the switch: “The first thing you need to do is cool it to stop the burning process and relieve the pain,” says Richard O’Brien, M.D., a spokesman for the American College of Emergency Physicians (ACEP) and an emergency physician at Moses Taylor Hospital in Scranton, Pa. To do this, put the area under cold, running water or apply cold compresses or a bag of frozen peas for five minutes at a time until the burn begins to feel better. Then clean the area with soap and water and apply an antibiotic ointment (vitamin E won’t kill bacteria). To help with the pain, you can take ibuprofen or acetaminophen. “If you haven’t had a tetanus shot in the last ten years, get one within a day or two,” adds Dr. Shesser. And if the burn blisters, wait for it to pop naturally, then continue to keep the area clean and reapply an antibiotic ointment until it has healed.

While tossing a flying disc, you twist your ankle
Old thinking: Walk it off.
New thinking: Follow the RICE advice.

Why the switch: Sure, it’s a good sign if you can walk, because if you can’t or if your ankle looks deformed, you should have it X-rayed to make sure it’s not broken. But to avoid aggravating the injury, it’s best to keep your weight off it. What else? “If it’s just pain and swelling, the RICE acronym [Rest, Ice, Compression and Elevation] works beautifully,” says Michael Carius, M.D., chairman of the emergency department at Norwalk Hospital in Connecticut and a past president of the ACEP. Rest your ankle (by staying off it), apply ice (for 20 minutes at a time for the next 24 hours), use a compression bandage (but not too tightly) and elevate the ankle (above your heart) to decrease swelling and pain. Ibuprofen can also help reduce pain and swelling, but if the pain gets worse or you have trouble moving your ankle after 24 hours, see a doctor.

You got whacked in the nose while playing soccer, and now your nose is bleeding
Old thinking: Tilt your head back and pinch your nostrils until the bleeding stops.
New thinking: Lean your head slightly forward and pinch the bridge of your nose.

Why the switch: If you hold your head back, the blood will go down your throat. This could cause you to gag, or it could irritate your stomach and make you vomit. Instead, lean forward and apply pressure to the bridge of your nose for 15 minutes without stopping, Dr. Carius advises. “You can also apply an ice pack, which will constrict the blood vessels and decrease blood flow around the nose.” Most nosebleeds can be stopped without medical attention, but if it’s still bleeding after 20 minutes, head to the ER.

So there you have it — the latest thinking in first-aid treatment. Now that you know how to keep summer bummers from turning into summer spoilers, go out and enjoy the warm weather while it lasts!

Stacey Colino

Stacey Colino has written for The Washington Post health section and many national magazines, including Newsweek, Real Simple, Woman’s Day, Self, Marie Claire, Cosmopolitan, Glamour, Parenting, Sports Illustrated and Ladies’ Home Journal.

Copyright © 2010 Studio One Networks. All rights reserved.

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Do You Have A Personal Journey?

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goalsThe month of January has come and gone.

The resolutions we ‘so call’ made are a distant memory.

Personally, I am not a fan of resolutions.

However, I do enjoy making goals – you know the type that give you the warm fuzzies inside, the pleasure of endorphins running amuck due to self gratification, a sense of fulfillment that, YES, I did accomplish this myself!

This is what I want to talk about.

This is where I want you involved.

This is our quest throughout the year!

Will you join me?  (if not…too bad, I will hunt you down and pester you like that annoying kid in the back of class that spat spit wads at the back of your head)

Welcome!

I am glad YOU have decided to come aboard the personal journey.

Really, it is simple.

I want to know what is it YOU want to accomplish this year.

Sure, we would all like to lose 10 pounds, get in shape, quit smoking – blah blah those are resolutions that we forget about once we get rid of that New Years Eve hangover.

I want YOU to be unique, creative – seek something deep down that YOU want to fulfill for YOU!

Catch my drift?

It is as easy as this….

Yours truly – this year’s personal journey is to work on my own mental stability.  I want to be more positive, less stressed, back to my easy going lackadaisical self.  You will have more of an understanding of where I am coming from next month as I go into some deep details.

Next up, the Mrs. aka my wife has made it her own personal journey to run in three half marathons this year.  She has never run in a marathon prior, nor is she an avid runner.  Her first half marathon was at the end of January, the PF Changs here in Arizona.  Of course it kicked her butt, but she kicked butt by finishing it and never stopping!  Her next stop will be San Diego!

These are the types of personal journeys I want to know about from YOU!  Will YOU join me?  Leave a comment with a means of contact below with what it is YOU want to accomplish this year.  Once a month I will follow up to see how YOU are coming along.  Yes, I will be your Cheerleader (just without the pompoms and short skirt)!  Remember this is for YOU!

Let’s get active….MomActive!

Peas Out!

~daddy b.

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The Penny Experiment

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penny art create change
“See a penny, pick it up, all day long you’ll have good luck.”
Most people don’t pay any attention to all those pennies! Those shiny tokens that have gathered in the bottom of her purse or the change dish collecting dust sitting on his dresser. Once we’ve tossed them to the side, we forget about them and yank out the bank card when it comes time to pay for our next purchase.
Well, someone is about to make you realize what all those pennies are truly worth. The simple penny may not be worth much to you, but it means food for those that can not afford food for themselves.
Welcome to the Penny Experiment.
Walking to a local coffee shop in November 2009, Jeffrey Strain woke up all at the touch of a penny. Picking up a lone penny off of the sidewalk, Jeffrey wondered about the true value a penny holds and what could possibly be achieved by one penny. From that one quick thought Jeffrey launched his website to help local food banks stock their selves with much needed food.
From the Penny Experiment website: Money spent: $73.56; Food Donated: $759.02
So how does it all work?
It would be best explained from the man himself, but a quick overview… from the sale of penny postcards, the money is used to expense coupon bloggers finding the best local deals for the least amount of money, and all product purchased is donated to the blogger’s local food bank. Many of the “couponers” are so frugal that finding the best deals is second nature. Many spend little to no money purchasing non-perishable food for their local food banks.
Check out this example!
The newest addition to the coupon bloggers for the Penny Experiment is La Vida Cheapo and I’m amazed at her success for purchasing $42.16 worth of food for her local food bank for only $0.59. WOW! Check out her mention on the Penny Experiment, as well as her website for exactly what she was able to donate to Second Harvest Food Bank.
It is amazing to really see the true worth of a penny.
Interested in participating in the Penny Experiment? Reach out to Jeffrey -
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Healthy Eating for a Good Mood!

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mood-swings

Recent Research shows that processed or junk food, such as fast food, sweets and chips contribute to depression. Data related to food and mood was collected from 3,486 men and women in the UK over 5 years. The processed food pattern of eating more sweets, fried food, high fat diary and refined grains was associated with a higher chance of being depressed. Compared to a diet rich in fruits and vegetables, fish and whole grains.

The study researchers offer some tips for optimal physical and mental health:

  1. Have breakfast because breakfast eaters consume more fiber calcium and micronutrients and are healthier
  2. Eat sweets on occasion, focus on a diet rich in fruits and vegetables and healthy snacks.
  3. Snack on apple, cheese, carrot sticks and nuts, this was the choice of the folks with a better mood.
  4. Read Food labels and limit high fat/sugar foods.
  5. Limit salt intake, use spices and herbs to season your food.
  6. Make eating together as a family a top priority, meal times are a time of nourishment both physically and emotionally.

Source:

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