Bust Stress...Every Day!

 

Feeling stressed lately? It's that time of year. Cold weather, taxes, the fun of the holidays behind us...Even though February is a short month, it can seem like the longest month of the year. So, today I have a short-but-sweet stress-busting suggestion for you.

 

Are you ready? It's simple: Practice self-nurturing every day, whether you're stressed or not. This tip works on two levels. Practice builds confidence, and makes it far more likely that you'll think about using a stress-buster when you most need it. And breaking out stress-busters when you're not stressed lifts your mood for hours afterward.

 

Are you ready to become a skilled stress-buster? First, make a list of your three favorite ways to nurture yourself and bust stress. Choose things that require between five to thirty minutes. (I put Crescent solitaire, reading, and controlled breathing on my list.)

 

Got your list ready? Great! Now insert your list into the following SMART goal:

 

I will _________________________________________________________________,

 

______________________________________________________________________,

 

and __________________________________________________________________

 

once a day, for seven days. At the end of the seven days, I will re-evaluate my goal. 

 

As you're working toward your SMART goal, keep track of how nurturing yourself every day with your stress-busters makes you feel. At the end of seven days, use that information to decide if you'd like to continue with self-nurturing every day. Don't forget to come back and tell us how it goes, and what you observe! :)

Recipe: Greek Ranch Dip or Dressing

A student in "Luscious" recently asked if I had a ranch dressing recipe. I'm preparing a birthday party for my daughter this week, and since we're planning a veggie platter and a selection of dips at the party, now seemed a perfect time to try my hand at ranch dip. It's delish on veggies, or as a spread for sandwiches. If you're a fan of ranch dressing, it's easy to thin out this dip recipe, so you can enjoy it on your favorite salad.

I chose Greek yogurt as a base because of its high protein-low carbohydrate content. Greek yogurt is also wonderfully thick and creamy, even though it's low in fat. If you're not a fan of Greek yogurt, you can experiment with sour cream or plain yogurt instead.

I'll probably continue to tinker with the recipe, as I'd like to better approximate the tang of buttermilk without resorting to buttermilk powder. That said, this recipe is very similar to the light ranch dressing we usually purchase. Let me know what you think of it! :)

Greek Ranch Dip or Dressing

Ingredients:

2 cups Greek yogurt
1 tablespoon parsley flakes
2 teaspoons white balsamic vinegar
2 teaspoons sugar or sugar substitute
1 teaspoon dill weed
1 teaspoon garlic powder
1 teaspoon onion powder
1 dash ground cayenne
Milk (I used unsweetened soy milk), optional

Directions:

To make dip, place all ingredients in medium bowl. Mix with a hand mixer, immersion blender, or combine in blender until smooth.

To make dressing, add milk, 1 teaspoon at a time, to thin out dip until it reaches desired consistency.

Valentine's Day Gifts from the Heart

Valentine's Day is ten days away, so there's still time to find (or ask for) that perfect Valentine's Day gift -- one that won't mess with your beloved's weight management goals, and says "I love you" in a special way.

Not sure what to get in lieu of candy, and tired of the same old bouquet of flowers? No problem! Take a look through this list, organized by aspects of successful weight management...then treat your lover to a gift that's from the heart!

• Self-nurturing: Consider aromatherapy (incense, candles, essential oils), relaxing music, color therapy, a new book (or a gift card to their favorite bookstore), or a certificate for a spa or salon visit.
• Sleep: Surprise your beloved with a cozy blanket or new sheets in your honey's favorite color or pattern. Or, try a gel mattress topper, an ergonomic pillow, blackout curtains, or an alarm clock that wakes with light instead of music or an alarm.
• Hydration: Look for potted fresh mint, which comes in a variety of flavors (my favorites are grapefruit, chocolate, and lemon) to add to plain water to perk it up.  
• Physical Activity: I advise purchasing these only if you know your beloved wants them. Otherwise, it can look like you're hint-hinting that your partner needs to get more exercise...and no one wants to send that message on Valentine's Day! These are often more expensive, though, so if you know they're on your honey's wish list, you can score points for purchasing new shoes, new workout outfit, new yoga mat, or a new MP3 player and cool new headphones.
• Tracking/Monitoring: Again, only purchase these if you know these are on your honey's wish list...but if they are, a pedometer, Fitbit, or similar technology can make your beloved's weight management efforts easier and more effective.

Got questions about these gift ideas? Post below and let me know! Do you have a terrific Valentine's Day gift idea? Share it with us! :)

Recipe: Spicy Chipotle Hummus

Are you getting ready for the Super Bowl next weekend? Whether you're looking forward to the big game or not, hummus is a terrific winter recipe. It makes a delicious dip for raw veggies, and because fresh fruits and veggies are scarce this time of year, hummus is a delicious, high-fiber way to encourage my family to enjoy more carrots and cucumbers. Hummus is also a fun spread for sandwiches, or a yummy topping for Mediterranean recipes. And, of course, it's a perfect pairing with pita chips for a healthy, hearty chips-and-dip snack while you enjoy the end of the football season!

Hummus is also versatile from a flavor standpoint. I've used all sorts of add-ins to create different flavor profiles. I tried roasted red peppers with basil and rosemary; extra garlic with basil and oregano; artichoke hearts and tarragon; and jalapenos and avocado, and they're all delish. However, this particular variation disappears almost as soon as I make it!

Two quick notes: First, we love garlic. If you're not quite as passionate about garlic as we are, I suggest reducing the garlic to 1/4 cup. I amp up the garlic, in part, because I don't use salt, which is a classic ingredient in hummus. If you back down on the garlic, you may want to add in a teaspoon of salt. Second, you can easily omit the chipotle powder, and either enjoy your hummus plain, or experiment with other add-in ingredients.

Either way, don't forget to come back and tell us what you try, and how it turns out! As they say in the Middle East, Bil-hana wa ash-shifa! (May you have your meal with gladness and health!

Spicy Chipotle Hummus

Ingredients:

2 (15.5) ounce cans chickpeas (garbanzo beans), drained and rinsed, if desired
1/2 cup water
1/2 cup bottled minced garlic
1/4 cup tahini, olive oil, or canola oil
1/4 cup lemon juice
2 teaspoons ground chipotle chili pepper (or 1 1/2 teaspoons for a less-spicy hummus)


Directions:

Combine all ingredients in blender or food processor. Process until hummus reaches desired smoothness. (I've had hummus that still had noticeable chunks of chickpeas; or, the consistency may be absolutely smooth, like whipped mashed potatoes.) Hummus may be served immediately, but the flavor is better if refrigerated overnight.

Cook's Note: When I started making hummus, I used tahini, which you can find in your grocer's Middle Eastern food section, or at health food or specialty food stores, or international markets. Tahini is the oil of choice for hummus in Lebanon (which is considered to be the birthplace of hummus, by most accounts). However, after going through a few cans of tahini, I began experimenting with olive oil, which is the oil used in Greece and other areas. I now use canola oil, as I find raw olive oil upsets my stomach.

Recipe: Lucky Red Sweet & Sour Sauce

If you've taken my online class "Luscious," you either experimented with, or heard about, the Sweet & Sour Chicken, and the Slow Cooker Sweet & Sour Meatballs. Both recipes are always classroom favorites. My recipe for sweet & sour is a unique blend of pineapple and tomato paste, which gives it terrific flavor. Because I use tomato paste to thicken the sauce, the final product isn't translucent. For years, students have been asking me to develop a sweet & sour sauce that's as good as the version in the course -- but glossy and translucent, instead of opaque.

Years ago, I had an interesting conversation with a woman from China, who told me that her grandmother once told her that the red color in sweet & sour sauce was traditionally from beet juice. So, I started with a can of sliced beets...and this translucent, deep red sauce is the result. It's not cloyingly sweet, and it has a wonderfully fresh, balanced flavor.

I'm posting it today in honor of Chinese New Year, which is celebrated on January 31st this year. In Chinese tradition, the color red is considered lucky, which is why red is often used in Chinese New Year decorations. Red foods are served on Chinese New Year for this reason, too. Whether you intend to celebrate Chinese New Year or not, this recipe makes a terrific accompaniment to grilled chicken, meatballs, or steamed veggies and rice. Enjoy!

Lucky Red Sweet & Sour Sauce

Ingredients:

3 tablespoons cornstarch
1 (14-ounce) can reduced-sodium vegetable or chicken broth
3/4 cup beet juice OR 1 (14-ounce) can sliced beets (see Cook's Notes)
1/2 cup reduced-sodium soy sauce
1/2 cup rice wine vinegar
1/2 cup sugar (or sugar substitute)
1 tablespoon bottled minced garlic (or three garlic cloves, peeled and minced)

Directions:

Combine cornstarch and broth in a jar with a lid, and shake until cornstarch dissolves. Pour mixture into a saucepan, and heat over medium-high heat. Add beet juice, soy sauce, vinegar, sugar substitute, and garlic, and stir frequently until mixture reaches a boil. Reduce heat and simmer until sauce thickens, about 10 minutes, stirring constantly.

Cook's Notes: Beet juice is enjoying popularity as a health food, so you may be able to find it at your grocery store, drugstore, or online. If not, you'll find that a 14-ounce can of sliced beets contains roughly 3/4 cup beet juice. If you choose canned beets, make sure you choose beets that are not pickled! -- this will give your sauce an off-flavor.

If you use canned beets, the leftover beets make a colorful addition to green salads. Or, use beets as the base for a cold veggie salad. Quarter the beets and combine with a 14-ounce can of drained green beans, drizzle with balsamic dressing, and add a sprinkle of feta cheese. You can either chill the salad for a few hours until it's cold, or store the canned veggies in the fridge so it'll be ready to go as soon as you prepare it.