This vegetarian soup is low in calories and fat and still provides satiety on a chilly evening. The advantage to preparing a homemade soup is that you are able to use nutritious ingredients that add flavor. Using a low sodium chicken broth and fresh herbs and spices, replaces monosodium glutamate, excess sodium, and other additives that are used in canned soups. Potato is the main ingredient in this particular recipe. Potatoes are loaded with potassium. One medium potato provides 926 mg about 1/4 of the recommended daily intake. Potassium is an essential mineral for nerve impulse transmission, muscle contraction, and heart function.
2 lbs russet or other starchy potato (about 4 large)peeled and cut into 3" cubes
1 Tbsp olive oil
1 med white onion, finely chopped (about 1 cup)
4 cups low-sodium vegetable or chicken broth
2 Tbsp. finely chopped fresh dill
1 Tbsp. smoky paprika
1 tsp. hot paprika
1 tsp. whole celery seeds
1/2 tsp. salt
1/8 tsp ground nutmeg
1 c. fat free milk
1. BOIL potatoes in stock-pot of water until just soft, about 20 mins. Drain and mash roughly. Set aside.
2. HEAT oil in stockpot over medium heat. Add onion and saute until translucent, about 5 mins.
3. STIR in broth and then add potatoes back to pot. Stir and break up potatoes into broth to reach a slightly chunky consistency.
4. ADD dill, paprikas, celery seeds, salt,nutmeg and freshly ground black pepper to taste.
5. Pour in milk and combine to just heat through, 2-5 mins. Do not boil.
Per 2 cup serving this soup provides 267 cal. 6g protein, 52g. carbs, 6g fiber,4g fat,0.5g sat fat, 1mg chol, 470 mg sodium
Monday, December 31, 2007
Wednesday, December 12, 2007
How exciting that specific foods can actually increase fertility. For all those women out there who are having a challenging time getting pregnant, I pray this information helps.
According to research at the Harvard School of Public Health's department of nutrition, women who followed five or more lifestyle or dietary recommendations reduced their risk of ovulatory infertility by as much as 80%, compared with women who did not follow any recommendations.
The bottom line 10 key recommendations to increase your fertility include:
Avoid trans fats
Use more unsaturated vegetable oils, extra-virgin olive or canola oil
Eat more vegetarian protein, such as beans and nuts and less animal protein.
Choose whole grain sources of carbohydrates instead of highly refined carbs.
Drink a glass of whole milk or have a full fat yogurt each day.
Take a multivitamin that contains folic acid and other B vitamins - Livitician's recommendations: Try Twinlab Prenatal Vitamin excellent, easy to tolerate in a capsule and take Juice Plus, 17 servings of fruits, vegetables and grains in a capsule-gluten free (order at www.livitjp.com) Make sure and have foods high in folic acid (folate) too: Beans, artichokes, peanuts, romaine lettuce, fresh oranges, tofu, almonds, pasta, rice, kiwi, bread, corn, eggs, raspberries.
Get plenty of iron, but not from red meat-Livitician's recommendations: egg yolks, legumes, raisins
Avoid sugared sodas- Livitician's recommendations:Have Tea, sparkling waters with natural essence of flavor that do not contain artificial sweeteners (Arrowhead, Perrier, Pellegrino, Gerolsteiner, or Crystal Geyser)
If overweight, lose 5% to 10% of your weight.
Start an exercise program. If you already exercise, keep it up but not too excessive if you are already quite lean.
Enjoy and keep positive self talk/faith that you will have your baby soon.
Friday, December 7, 2007
Omega-3s EPA/DHA (g)
Salmon, canned 1.0
(according to Dr. Kleiner from Clean Eating, adult women should aim for 7 grams of EPA and DHA per week!)
Not only are omega-3 fats EPA and DHA essential to the health of our system, but it's proven that fish fat can tilt our metabolism. It burns the fat instead of storing it. In addition, "recent research suggests that EPA and DHA can strengthen bones, fight depression and certain cancers, ward off Alzheimer's, enhance vision, lower blood pressure, and improve cholesterol levels".
Labels: fatty acids