Ak Mak Mozzarella Snack

Ak Mak crackers (whole wheat with sesame seeds)
mozzarella sticks
any seasoning powder:
Old Bay Seasoning is good.

Cut a mozzarella stick in half and put half on each
cracker section. Sprinkle with the seasoning.
Microwave for 20 seconds or until cheese is melted.
Yummy little healthy snack!

Cottage Cheese Pancakes

4 eggs
1-1/4 cup cottage cheese
2/3 cup flour
1/2 cup nonfat milk
1/2 teaspoon salt
1 teaspoon baking powder

Beat eggs; add cottage cheese; mix well (by hand) .
Add baking powder, salt, milk and then flour.
Cook on hot, greased griddle.

I really don't care for cottage cheese, but these are delicious!!

Healthy Tacos

Extra lean ground sirloin
Fresh garlic
Sweet onion
Chopped romaine
Chopped tomato
Salsa
Low fat sour cream
Shredded 2% fat sharp cheddar cheese
Chili Powder (Trader Joe's bottled seasoning)
Whole Wheat Low Carb Low Fat Tortillas
(LaTortilla Factory, purchased at Sprouts)
50 calories, 11 g carbs, 2 g fat in a 36 g tortilla

Saute chopped garlic and onions in a tablespoon of olive oil.
Brown the ground sirloin in a skillet and add the garlic and onions.
Add salt, pepper, and some chili powder to taste.
Microwave or cook tortillas in an ungreased skillet.
Fill tortillas with meat mixture, cheese, lettuce, tomato, salsa and sour cream.
Enjoy!

How To Grill Wisely | Formula For Marinades

What tastes better than meat cooked on the grill?
Mmmm good!
What a bummer that there are dangers to this method of cooking. ~:(

The American Institute for Cancer Research Summer 2007 Newsletter contains information important to you for your good health. I've shared some of the important points with you below:

Some studies show that people who frequently eat grilled or broiled "muscle meats" (red meat, poultry and fish) have higher rates of colorectal and breast cancers. Researchers have identified carcinogens that develop while meat cooks over flames and high heat. These substances are know as heterocyclic aromatic amines (HAAs and HCAs).

These HCAs are not carcinogenic by themselves. Digestive enzymes in our bodies turn them into a potential problem.

What can we do to avoid this dangerous exposure when grilling our meats?

1. Marinating meat, poultry, or fish for at least 30 minutes before grilling may reduce the amount of HCAs formed during the cooking process.

2. Choose lean cuts of meat and trim remaining fat and remove poultry skin before grilling or broiling.

3. Cover the grill with punctured aluminum foil and turn the meat with tongs or a spatula so as not to pierce it and cause dripping that makes flames flare up.

4. Grill for less time by partially pre-cooking the meat, poultry or fish in the oven or microwave. Then briefly grill it for flavor.

5. Avoid charring by flipping meat frequently and cooking at a lower temperature. If it does char, cut away the blackened parts before eating.

6. Grill veggie burgers, tofu, vegetables and fruits which don't produce carcinogens when grilled.

To create a marinade, follow this simple formula:

Something acidic + an herb + a flavoring = marinade

You can use lemon juice, orange juice, or vinegar for the acidic part.
Some herbs that work well in marinades are tarragon, dill, and thyme.
Three popular flavorings are garlic, ginger, and soy sauce.

Preventing Memory Loss: Antioxidant Fruits and Vegetables

I receive a weekly newsletter, Brain In The News from Dr. Daniel G. Amen, AmenClinic.com.

The information this week was particularly interesting so I thought I would include part of it here for you. If you are interested in the full issue with the entire five step plan to keeping your brain healthy as you age with a list of beneficial supplements and antioxidants, please email me and I will forward the issue to you. suzanne@suzanneholman.com with "Brain In The News" as the subject line.

Quoting from the newsletter:

Here are some tips to help you stay vital into your senior years. Preventing Alzheimer’s disease and other causes of memory loss requires self love (I deserve to be healthy), a well-researched scientific plan (something that will actually work), and a good prefrontal cortex so that you will follow through on the plan.

Step 1. Know and reduce your risk for Alzheimer’s disease and related disorders.

(He has a comprehensive list of risks in the newsletter.)

Step 2. Reduce Your Risk.

(He has suggestions to reduce your risk for various conditions.)

Step 3. Keep your body and brain active

Physical and mental exercise is the best way to keep your brain young. Mental exercise helps the brain maintain and make new connections. Physical exercise boosts blood flow to the brain, improves oxygen supply and helps the brain use glucose more efficiency and helps protect the brain from molecules that hurt it, such as free radicals.

Step 4. Take antioxidants and supplements

(He has a list of supplements and antioxidants.)

Step 5. Eat to Live Long

You are what you eat. Many people are not aware of the fact that all of your cells make themselves new every 5 months. Food is a drug; intuitively we all know this fact. If you have three donuts for breakfast, how do you feel 30 minutes later? Blah! If you have a large plate of pasta for lunch, how do you feel at 2PM? Blah! The right diet helps you feel good. The wrong diet makes you feel bad. Diet is an extremely important prevention strategy.

The best diet is one that is low in calories (calorie restriction is associated with longevity), high in omega three fatty acids (fish, fish oil, walnuts and avocados), antioxidants (vegetables). The best antioxidant fruits and vegetables according to the US Department of Agriculture include:

Prunes

Raisins

Blueberries

Blackberries

Cranberries

Strawberries

Spinach

Raspberries

Brussel sprouts

Plums

Broccoli

Beets

Avocados

Oranges

Red grapes

Red bell peppers

Cherries

Kiwis

If you are interested in the full issue with the entire five step plan to keeping your brain healthy as you age and the list of supplements and antioxidants useful for various disorders, please email me and I will forward the issue to you. suzanne@suzanneholman.com with "Brain In The News" as the subject line.