LiveingWell Health News Letter
1.MACROBIOTICS 2. HERBAL 3. HEALTH SITES 4. RECIPE 5. FACTS & TIPS 6. THOUGHT OF THE DAY
Macrobiotics is Beyond Diet: A System for Vibrant Health and Longevity
Macrobiotics is a term commonly misunderstood to mean a diet used by sick people to help them get well -
especially people who suffer from cancer. It's true that thousands of patients have been helped to heal by using
macrobiotic methods, but macrobiotics is about far more than just diet. Whether you're healing from illness or
whether you simply desire more vitality for life, macrobiotics is for
everyone. It is the art and science of health and longevity.
Macrobiotics is a term coined in ancient times by the Greek philosopher Hippocrates, who also said, "Let food
by thy medicine, and medicine thy food." "Makro" in Greek means large/long. "Bios" means life.
Macrobiotics begins with food and cooking in its approach to healthful living, and goes further to encompass
exercise and overall lifestyle. The purpose of eating a particular way, walking every day, focusing our minds on
what inspires feelings of gratitude, and using meditation to help us balance is to create a state of health that
allows rather than prevents a life lived to its fullest.
We know that macrobiotic principles have been understood for long time - at least since Hippocrates gave this
system for long life its name. The concepts are basically the same as you'd find in any nutrition or fitness class
today. Vegetables and grains hold the central position in a high fiber, low fat diet with limited animal protein.
Macrobiotics simply goes further, including healing foods, for example vegetables from the sea.
To bring balance to one's physical and emotional condition through utilizing food is the macrobiotic focus. Foods
that have nutritional and energetic balance - yin and yang -are used: legumes, beans, whole grains, and
vegetables dominate. Red meat, dairy, refined sugar, and coffee are examples of foods without balance and
they are eliminated. For flavor, variety, and seasonal virtue, some oils, nuts,
and fruits are used in small amounts. The variety adds interest and also increases the nutrient range. The end
result is food both wholesome and delicious. The fact that the food tastes good is critical, because
food is sensual after all. If it doesn't appeal to our senses, then we won't eat it - not for long anyway. Since
macrobiotic cooking is lighter than many cuisines, it might take some time to develop the palate for its
simplicity. Here is a recipe that is a good example of how to combine
some macrobiotic foods for an easy, satisfying, and tasty dish.
*Vegetables and Nutty Brown Rice*
In a pot with a tight fitting cover, add a couple pinches of salt to 2 and 1/2 cups water. Pour in 2 cups of rinsed
long or short grain brown rice. Cover the pot and cook on low heat until rice is done (30-40 minutes).
In a boiling pot of water, blanch (2 minutes or less) each of these vegetables separately: 2 cups broccoli florets,
1/4 cup diced carrot, and 1/4 cup diced onion (red). Set aside to cool.
In a dry frying pan toast 1/2 cup walnuts over medium heat for five minutes. Puree the toasted walnuts with one
teaspoon barley miso dissolved in some water.
Mix the vegetables and rice, stir in the puree, and add the grated peel of one lemon. Serve warm or cool.
By. Grace M. Navarro's
Specific Uses: Muscles, joints, uterus, liver and gall bladder, good for female problems, abdominal cramps
and bowel spasma, relaxes the muscular fibers, soothes the nerves, and relieves pain, valued in
nervousness, restlessness and nausea.
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4. RECIPE :
Braised Chicken with Pepper Sauce and Cheese Polenta Yield: 4 servings
Cheese Polenta Vegetable cooking spray
4 small chicken leg quarters (about 2 pounds), skinned
1/4 teaspoon salt
1/8 teaspoon pepper
1 teaspoon olive oil
1 cup chopped onion
3 garlic cloves, chopped
1 cup diced red bell pepper
1 cup low-salt chicken broth
1/2 cup dry white wine or nonalcoholic wine
2 teaspoons chopped fresh rosemary
2 bay leaves
2 tablespoons no-salt-added tomato paste
4 canned anchovy fillets, finely chopped, or 2 teaspoons anchovy paste
1 tablespoon cornstarch
2 tablespoons water
1 teaspoon grated lemon rind
Prepare Cheese Polenta, and spread in bottom of a 9-inch square baking pan coated with cooking spray. Press plastic wrap over surface of polenta, and chill 2 hours or until firm.
Sprinkle salt and pepper over chicken. Coat a large Dutch oven with cooking spray; add oil, and place over medium-high heat. Add chicken, and cook 3 minutes on each side or until browned. Remove chicken from pan; set aside. Add onion and garlic; sauté 2 minutes. Add bell pepper, broth, wine, rosemary, and bay leaves; stir to deglaze pan. Stir in tomato paste and anchovies.
Return chicken to pan; bring to a boil. Bake chicken mixture at 350° for 45 minutes or until done.
Remove chicken from pan with a slotted spoon; set aside, and keep warm. Combine cornstarch and water in a small bowl; stir well. Add cornstarch mixture and lemon rind to pan; bring mixture to a boil, and cook 1 minute or until thickened, stirring constantly. Discard bay leaves. Return chicken to pan, and cook an additional 4 minutes or until thoroughly heated.
Cut polenta into 4 (4 1/2-inch) squares. Cut each square diagonally into 2 triangles. Place polenta triangles on a broiler pan coated with cooking spray, and broil 3 minutes on each side or until lightly browned.
Arrange 1 chicken leg quarter and 2 polenta triangles on each of 4 plates; spoon 1/2 cup sauce over each
Lower-Fat Version: Omit Gorgonzola cheese from the polenta, and add 1/4 teaspoon salt.
Substitute 4 (6-ounce) skinned, boned chicken breast halves for the leg quarters. Bake per recipe.
Calories 334 (14% from fat); Protein 31.9g; Fat 5.1g; (sat 0.8, mono 1.6g, ploy 1.2g); Carb 40.2g; Fiber 5.7g; Chol 66mg; Iron 3.3mg; Sodium 1044mg; Calc 38mg
NUTRITION PER SERVING
CALORIES 475(28% from fat); FAT 15g(sat 6.8g,mono 4.6g,poly 2.8g); PROTEIN 44.4g; CHOLESTEROL 155mg; CALCIUM 73mg; SODIUM 1065mg; FIBER 5.7g; IRON 4.5mg; CARBOHYDRATE 40.3g
5. FACTS AND TIPS:
Taking a Nap!
Being exhausted slows your ability to burn calories. A 20 minute nap can revitalize your metabolism back to
normal, says nutrition researcher Shawn Talbott, Ph.D
Snooze 30 minutes longer every night, and you'll cut your appetite by as much as 40%. That's the amount of
extra food people typically eat when they're fatigued.
6.Thought of the Day:
"One kind word can warm ones heart."
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Dedicated to alternative healing. Through body balance, health, nutrition & Fitness
By Lillian Waugh.
Insuring you a healthy and vital tomorrow!
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Disclaimer: All information supplied is for personal information only, it should not replace
the Advice of your doctor or naturopath, always see your practitioner