Yummy Yams: Good for You and Tasty Too!

Baked yams are healthy and delicious.  Yams contain Vitamins A, B and C as well as Potassium and Fiber. Most people enjoy yams during the holiday season, but they are great anytime of the year. I like to have them at least once a week for dinner. They are easy to prepare.  Try these 2 recipes below: 

Carole’s Yam (Basic) Recipe (doubled recipe for more servings shown in parenthesis)

4 (8) Yams

1/4 (1/2) cup of Orange Juice

1/8 (1/4) cup of Pure Maple Syrup (fake syrup is corn syrup so stick with “pure maple” for added health benefits to this recipe)

Pre-heat oven to 350 degrees. Rinse and scrub yams.  Foil line a baking pan then spray with cooking spray, or, lightly spread a little olive oil on top of foil. Place yams in the dish.  Pierce each yam with a knife 2 times on each side. Bake for one hour.  Let yams cool.  (They can burst if you forget to pierce them just like regular potatoes).

Once cooled, remove the skin.  Cut to the desired size.  Line a pan with foil, again, season with either cooking spray or olive oil.  Add the yams, then, drizzle with the orange juice and maple syrup.  *You can mash slightly if you wish, or keep them the same size. Bake at a 350 degree oven for 30 - 35 minutes, gently stirring at 15 minutes/half way through, to mix the flavors. Depending on your oven you may need more or slightly less time.

*You can wash then peel the yams first; however, they tend to get very brown without the skin and easily burn.

Carole's Candied Yams (Alternative sweeter recipe):  This will yield a higher glycemic/carb value to your final product; however, it is a bit fancier and sweeter for a holiday or special occasion. Prepare the basic recipe as above, plus, add the following to the yam, orange juice and maple syrup step:

1 small can of crushed pineapple, drained

1 small can of mandarin oranges, drained

1/4 - 1/3 cup of miniature marshmallows

Add the pineapple and mandarin oranges and mix/spread evenly with the yams, orange juice and maple syrup mixture in the first recipe.Bake for 25 minutes. Remove from the oven, then, add the miniature marshmallows and bake for another 10 minutes. Happy (and healthy) Eating!

Stressed from the holidays? Four tips to help reduce it.

Most people are in full swing with the hustle and bustle of holiday planning (including me). It’s easy to get caught up with so many tasks and go into mental and physical overload with too much to do in too little time.  When we put too much pressure on ourselves with endless lists, we may lose sight of the true meaning of the holiday. We can easily set ourselves up for increased fatigued, illness and changes to our mood feeling stressed, depressed and angry, to name a few. Try these tips to help regain control of your life regardless of which holiday you are planning for and celebrating.

1. Streamline your “to do” list.  Do you really need to bake 8 different kinds of Christmas cookies? Cut it down to only 2 kinds. How about greeting cards? Go for e cards to family and friends that have email and save the hard copy cards for those that live far away or older relatives and friends that don’t have email.
2. Don’t cut back on your sleep to squeeze in more tasks. If your normally get 7 – 8 hours of sleep each night, try to maintain it so you don’t get run down, which can reduce your immunity, making you more susceptible to infections (colds and flu). Long term sleep deprivation has been linked to the development of Type II Diabetes, Obesity and High Blood Pressure.
3. Stick to your regular diet. Try to maintain your regular meal times. Spending hours shopping can distract us making it easy to skip meals.  Skipping meals sets us up for overeating when we do eat.  Also, think twice before indulging in high fat foods at parties and gatherings.  There may be 6 different desserts in front of you; pick 1 that really want to enjoy and have a small portion of it. Remember that alcohol is high in calories. It’s very easy to gain 5 pounds or more over the holidays in 1 or 2 weeks, however, it takes a lot longer and hard work to get it off. Try to keep that in the back of your mind to help prevent you from overeating.
4. Maintain your regular exercise routine. Daily exercise helps us control our weight (along with a healthy diet), helps our cardiovascular and immune systems work better, and helps to improve our mood. Stick to your work-out schedule.  “Pay yourself first”; we can only take care of others and accomplish a lot, if we are in good shape ourselves.

The Healing Effects of Chicken Soup - Carole's Recipe

Home-made chicken soup is a great winter meal. It has also been scientifically proven to temporarily help thin out mucus secretions and reduce inflammation in the respiratory tract. It contains an amino acid (from the chicken) as well as the oregano, thyme, garlic, all in this recipe; which are also helpful for these symptoms. It’s especially great to eat if you are battling a cold or flu.  

The leftover chicken can also be used again to make fresh chicken sandwiches on a good whole wheat bread, or , to shred over some  organic Romaine for a healthy chicken salad. Fresh home- made chicken is free of added nitrates (unlike a lunch meat), low in fat and, if prepared with little or no salt, great for anyone on a low salt (and a low fat) diet. Try to purchase chicken that is organic and raised without added hormones and antibiotics.

Chicken: One whole “cut up” chicken. If you can’t find it cut up, you can use a whole chicken. You will need to wash the inside very well which includes removing the pack of organ meat and scraping out the lung tissue and rinsing well again. Using a whole chicken is usually more economical, but also, more work to clean, and it tends to break apart while you remove it from the pot after cooking, leaving small fragments of bones in the stock that need to be removed. Any meat with bones can result in pieces of bone in the final product, but it tends to occur more often with whole chicken, so be extra careful if you go the whole chicken route regarding bone fragments.

Or, you can purchase a small package of thighs and a small separate package of breasts; the best chicken soup is made with both white and dark meat. *I remove all the skin and as much fat as possible regardless of which type of chicken I use. Skin is difficult to digest and both skin and high fat diets are not healthy for us.

Ingredients in addition to the chicken:

·         One large onion cut into quarters

·         One cup of baby or regular carrots sliced (change amount to your liking)

·         2-4 stalks of celery sliced (change amount to your liking)

·         2 -4 cloves of fresh garlic, chopped (or, 1 – 2 Tablespoons)

·         Oregano 3 Tablespoons

·         Basil, 3 Tablespoons

·         Garlic Powder, 1 Tablespoon

·          Salt and pepper to taste (*you don’t need much salt, if any, with all the herbs above. This is especially important if you are on a salt restricted diet.)

·         Parsley, 1 Teaspoon

·         Thyme, 1 Tablespoon.

·         Or, if you don’t have all the herbs separately, find a high quality Italian Seasoning Mix which can include many of the herbs above. (Look for one without MSG).

·         Filtered water; for a good sized pot of soup, you will want to use a larger stock pot/sauce pot;

A 5 quart size is what I usually use and filled about 3 /4.

·         Noodles (see below) one package

Try to purchase either fresh herbs, or organic (no pesticides) herbs in glass containers.  Plastic containers can leach out some of the nutrients from the herbs.

Place all of the chicken and water above in a large pot. Bring to a light boil, then reduce heat, loosely cover, then simmer for at least 45 minutes. Then add your vegetables and simmer for another 45 minutes. The total time the chicken should cook is approximately 1 to 1 ½ hours; you may need to simmer longer depending on the amount of heat in the stove top (size and power of the burner).  *Check that the chicken is fully cooked before shutting off the heat.  *I like to add the vegetables about half way through the total cooking time so they don’t overcook to retain more nutrients.

Once the soup is done, you can remove the chicken and any bones that broke off and may be in the broth. Add your prepared and drained noodles to the soup. (Most of these smaller noodles double in size, so you want to allow enough space in the pan for mixing at the end, or use less water).

Noodles (chef’s choice), prepare the noodles in a separate pan following the package directions.  However, the Italian style noodle called, “Acini de Pepe” works really well with this soup. You can use egg noodles too.

Variations: Some people prefer shredded pieces of chicken in their soup and some don’t, wanting their chicken on the side. I take out the meat and place it on the table so if someone wants a piece of chicken either on the side or shredded in their soup bowl, it’s handy and they can have it either way. You can also serve hard boil eggs for use in the soup at the table as a variation.

Food preparation safety tips: Make sure you that if you are setting your whole chicken in a sink for cleaning, that it is in a freshly scoured sink that has been cleaned with bleach based product and rinsed extremely well.  *After cleaning raw chicken, clean all surfaces it touched with a bleach based product to remove any possible contaminants from the raw chicken and to prevent any illness causing bacteria from getting on any other foods, new utensils etc. Any utensils or boards used with the raw chicken should be washed well with soap and hot to warm water (better yet, rinsed and washed in the high heat of a dishwasher if you have one) before using on anything else.

Enjoy your soup and continue any medications you may have already been prescribed if you are ill.

Emergency Preparedness, Are You Ready?

Last night, Southern California experienced unexpected high winds. When the winds hit here, subsequent power outages are inevitable. As my lights were flickering, I began to frantically look for working flashlights. I had several in the past, but could now only find one. My mind then went to my bottled  water supply; how much did I currently have?  Running water can become contaminated or cease to flow during power outages, as well during natural disasters. I used to be so diligent about having these extra items around the house especially when we had numerous earthquakes. My emergency plan went a bit by the wayside as we’ve not had any big quakes for a long time. Other parts of the country are having high winds too. Now is a good time to re-evaluate your stock of emergency supplies before more storms or other events are upon us.

Disaster preparedness experts recommend having enough supplies to sustain yourself, your loved ones and pets for a minimum of 3 days in the event of any power disruptions, natural disasters or terrorist events. Here are some highlights of what you should have on hand:

Bottled water: 1 gallon per person per day (have extra on hand for any pets).

Flashlights: 1 per person (and extra batteries).

Food: MRE’s (“Meals Ready to Eat”) which used to be termed “sea rations” or “sea rats”. These can be obtained from military surplus stores or online with various vendors.

Medications you use on a regular basis; whether prescribed or over the counter. Have an extra supply on hand or keep them in a small case that you can take with you if you have to leave your home fast.

Emergency Generator if necessary for anyone in your home that may use medical equipment that requires a power source.

Important Legal documents should already be stored in a waterproof/fireproof container if you need to evacuate your home quickly.

Know where your water and gas shut off valves are located and learn how to do it, in the event you have leaks from broken lines. Keep any tools needed in a centrally located area in your home and make sure everyone knows where they’re at.

Pick a day every month whereby you can take an inventory of your supplies and check expiration dates and functionality. Choose a date that has meaning for you such as your birthday, the 1^st or the 15^th of each month.

Have an ABC fire extinguisher on hand in your kitchen and make sure everyone in your home knows how to use it.

Research tips on how to prepare for and survive particular disasters relevant to where you live such as: earthquakes, floods, tornadoes, blizzards etc.  Check out the following U.S. Government websites for more information: http://emergency.cdc.gov/ and http://www.ready.gov/. These are both great resources on disaster and emergency planning for your home or business. 

Gratefulness is good for our health

Research has show that feeling grateful is good for us. It gives a boost to our immune system, contributes to a positive outlook on life and helps to improve our level of happiness.  Everyone experiences ups and downs; but re-focusing on the good things in our lives, such as cherished family and friends; and our good fortune in other areas of our lives, provides us with many healthful benefits. Happy Thanksgiving!

Flying with Kids - Keep them Happy during your Flight

Every parent knows that flying with their children can pose a new set of challenges.  The tedious check in process, cramped seats and dirty looks from other passengers. Sometimes those looks can be warranted if we’re not prepared. 

Depending on your child’s age and stage of development, you can pack a few age specific items to keep them happy, entertained and comfortable while in the air. (These suggestions below are in addition to the staples you will need such as a few extra diapers, baby wipes, a change of clothes and any medications your child needs; all of which should be in your carry-on bag or diaper bag). For general in flight health info, see: http://carole-jakucs.blogspot.com/2011/11/seventips-for-healthy-flight.html

Ear pressure and pain – Depending on the child’s age, keep in mind they need to suck or chew during take offs and landings to minimize the pressure on their ears from the change in altitude.  Just as adults want to chew gum or pop their ears, so do kids, they need your help in keeping their ears open. 

• *If your child has a history of ear problems, contact your Pediatrician prior to travel to get their specific advice. Medication(s) may be warranted such as, acetaminophen and, or, decongestants, to name a few.
• Have bottle ready or prepare to breast feed a young child in arms.
• If your child uses a pacifier, have one ready and keep an extra one in your diaper bag, in case the first one gets dirty or lost.
• Have age appropriate snacks ready to give an older toddler or child; choose something they like and are use to eating to reduce the risk of choking.

Food – airline food service has been drastically reduced and on some flights, completely eliminated, so bring some extra food (age appropriate and familiar to them, as above) to have on hand when the hunger pains strike.  

Comfort items – Babies and toddlers usually have a favorite their blanket or soft toy to help calm them and lull them to sleep when they're tired. Some older children also have an attachment to a favorite and may want it (or them) on a trip away from home. 

Entertainment items – Bored kids will not be happy, keep them entertained with small favorite toys.

• Bring 2 small toys and 2 small picture books for a younger child.
• For older children who are already into electronic gadgets, bring 1 or 2 handheld ones that they can play with when they get bored.

Don’t forget to contact the airline(s) regarding their policies for carry-on and checked baggage, seating assignments and stroller check-in procedures.  *If you have any medical questions or concerns, contact your child’s pediatrician well before your trip.

SevenTips for a Healthy Flight

Whether you are you flying to see family for the holidays, or are a frequent flyer for business, here are some tips to help you stay healthy on your trip. For additional info on general illness/flu prevention, see: http://carole-jakucs.blogspot.com/2011/10/8-tips-for-you-to-outsmart-flu-part-2.html.

1. Stay hydrated - Most people are so busy packing and closing up their homes in preparation for their trip, they forget to keep up their fluid intake prior to departure. Staying hydrated will help to prevent some illnesses from germs you encounter during your flight and trip.  Moist mucus membranes are better equipped to fight off germs.  Prior to and during your flight; limit your alcohol and caffeine intake as both of these make you urinate more and place you at risk for dehydration. Staying well hydrated helps to prevent DVT (Deep Vein Thrombosis) and jet lag. Purchase a water bottle once you get past the security gate to have some extra on hand for your flight.
2. DVT (Deep Vein Thrombosis) Prevention- Flex and rotate your ankles and wiggle your toes every 30 minutes and get up out of your seat at least every 2 hours to help prevent blood from pooling in the veins of your feet and legs. Maintain all treatments already implemented by your physician if you are already at risk, for example, continue your daily dose of Aspirin (if you doctor has prescribed it), it’s so important especially when flying to help prevent a DVT. Keep up your water intake (as above).
3. Don’t drink alcohol on your flight- In addition to placing you at risk for dehydration and DVT; alcohol impairs your judgment and reaction time if there’s an emergency.
4. Pack your must haves in your carry-on bag- This includes any prescription and OTC (over the counter) medications you take, contact lenses, a small solution bottle, and your extra pair of eyeglasses.  Just in case your checked baggage gets delayed or lost, you will have your essentials with you. Additional info in a related article is at: http://carole-jakucs.blogspot.com/2011/07/healthy-travel-tips-1-bring-basics.html
5. Bring hand sanitizer - Starting with the dirty/germ laden bins we have to touch to place our shoes and personal items in, (and which are handled by countless people every day), or, for use prior to eating and after toileting, keep a small bottle hand in your pocket or carry-on bag to clean your hands when soap and water are not handy or in addition to soap and water for extra cleaning.
6. Bring anti-bacterial wipes- Bring a small pack in your carry-on bag and use it once you’re settled in your seat.  Wipe down your arm rests, seat belt and buckle, tray table and overhead light switches to remove germs prior to your touching these items.  *Bring an extra pack or 2 in your checked baggage for use in your hotel room to wipe down the TV remote, light switches, doorknobs and counter tops you will be touching.  Recent research has proven that these areas are fraught with germs.
7. Don’t drink ice on planes- There have been reports and controversy surrounding the safety and cleanliness of ice on planes.  In the interim, stick with chilled drinks or room temperature and no ice.

Carole’s Cranberry - Walnut Salad

With Thanksgiving next week and Christmas and other holidays shortly thereafter, many people begin to crave cranberries. Cranberries are low in calories and so good for you.  Most cranberry recipes contain lots of unhealthy fat from mayonnaise and way too much sugar. (Canned cranberry is high in sugar too). Both of these derail the health benefits of eating cranberries. Here’s a great recipe that’s simple, quick and delicious. Walnuts contain Omega 3’s, another reason this recipe is good for you.  ( Here’s another recipe with walnuts at: http://carole-jakucs.blogspot.com/2011/06/heres-nutritious-and-delicious-snack-or.html )

Ingredients:

1 package of fresh cranberries (you can freeze to maintain freshness, and cook it frozen also)

1 cup of water

1/3 cup of sugar (most recipes call for 1 cup; trust me, you don’t need it)

1/3 cup of finely chopped walnuts

1/3 cup of finely chopped celery (approximately 1 small stalk)

Directions:

Rinse cranberries well.  Combine cranberries, water and sugar, place in a 3 quart pan and boil for 5 minutes.  Stir occasionally during this time.  (You will hear and see the cranberries pop during this process; watch that your heat is not too high so it does not splash out and cause a burn).

Remove cranberry mixture from heat, place in a serving dish.  Add the walnuts and celery.  Mix well.  Cover then chill for at least 4 hours.

Believe me, the fat and extra sugar will not be missed in this recipe.  It tastes so good. Cranberries contain antioxidants and other nutrients that can help to prevent certain types of urinary tract infections and may be helpful (along with a healthy lifestyle and good genetics) to our immune system in preventing and reducing the risks of other types of infections, some forms of cancer and cardiovascular problems.  Try to make cranberries a part of your regular diet (not just during the holidays).