This is a complete meal with an added salad and a bowl of fruit.
EASY CREAMED TUNA
2 c skim milk
3 T flour
1 tsp salt
1 T extra virgin olive oil
1 can tuna fish
1 small can of peas, drained (optional)
Mix all ingredients in saucepan on medium heat and heat slowly stirring frequently until thickened and hot. Serve over hot biscuits (recipe below).
WHEAT TOWER BISCUITS
1 c whole wheat flour
1 c white flour
1/16 t baking soda
1/2 T and 1/2 t sugar
1/2 t salt
1/8 c buttermilk powder
1/4 c plus 1/2 T butter
Pre-heat oven to 425 degrees. Stir dry ingredients together. Cut in butter until the texture resembles coarse crumbs. Add about 3/4 c water, gradually, until a soft dough forms. Mix gently, not too much. You can drop in muffin tins or gently roll and cut with a biscuit cutter. Makes about 8 biscuits. Cook for 10-12 minutes.
Life is short and eating is a big part of it. If we want to live longer, healthier and happier, we need to be careful of the foods we choose to eat-without taking the fun out of eating. Hopefully, these recipes and little "life" tips and insights will help you to enjoy what you eat and how you live your life.
Motherhood
It's been said it takes six weeks to get back to normal after having a baby. That person doesn't know that once you're a mother, "normal" no longer exists.
- Gramma Jan RN
- I am a wife, mother of two daughters and two sons-in-law, grandmother of four wonderful grandsons and a beautiful little granddaughter. I am a registered nurse, working in the fields of traumatic brain injury and diabetes. I enjoy my family more than anything and love making meals for them. I particularly enjoy the art of making desserts or any baked goods. I'm adjusting many of my favorite desserts with healthier variations.
Eva Young
To think too long about doing a thing often becomes its undoing.
Earl Wilson
Nonchalance is the ability to remain down to earth when everything else is up in the air.
Albert Schweitzer
Truth has no special time of its own. Its hour is now—always.
David Grayson
Happiness, I have discovered, is nearly always a rebound from hard work.
Dwight D Eisenhower
Pessimism never won any battle.
Bertrand Russell
To be without some of the things you want is an indispensable part of happiness.
Benjamin Disraeli
Life is not dated merely by years. Events are sometimes the best calendars.
Robert J. Kreyche
Appreciate all the good things of the present. The future will take care of itself.
St. Joseph Cafasso
We were born to love, we live to love, and we will die to love still more.
Mark Twain
A man cannot be comfortable without his own approval.
Virtue
The greatest of all virtues is to be cheerful.
John Wooden
Do not let what you cannot do interfere with what you can do.
John Cougar Mellencamp
There is nothing more sad or glorious than generations changing hands.
Richard Bach, The Bridge Across Forever
Real love stories never have endings.
Habits
It’s just as easy to form a good habit as a bad habit. Habits are learned so learn to live healthy, even if it takes a lifetime of practice.
Addison Walker
It’s not true that nice guys finish last. Nice guys are winners before the game even starts.
Pope John XXIII
Never hesitate to hold out your hand; never hesitate to accept the outstretched hand of another.
Don Sibet
What comes from the heart touches the heart.
Simon Buckner
Good judgment comes from experience; and experience-well, that comes from poor judgment.
Abigail Van Buren
While forbidden fuit is said to taste sweeter, it usually spoils faster.
Luciano Pavarotti with William Wright
One of the very nicest things about life is the way we must regularly stop whatever it is we are doing and devote our attention to eating.
Jean de La Fontaine
A person often meets his destiny on the road he took to avoid it.
Happy Mother's Day!
I hope that my children look back on today
And remember a mom who had time to play
There will be years for cleaning and cooking
For children grow up while you’re not looking!
And remember a mom who had time to play
There will be years for cleaning and cooking
For children grow up while you’re not looking!
Ed Cunningham
Friends are those rare people who ask how we are and then wait to hear the answer.
Ruth Boorstin in The Wall Street Journal
Be bold in what you stand for and careful what you fall for.
Irish Saying
Work like you don’t need the money, love like you’ve never been hurt, and dance like no one is watching.
Sir P. Sidney
Nothing has a better effect on children than praise.
Life
Enjoy the life you've been given to the fullest, even if it wasn't the life you planned.
Joy
We choose how we think, so today choose to think joyfully.
An Angel Says
Never borrow from the future. If you worry about what may happen tomorrow and it doesn't happen, you have worried in vain. If it does happen, you have worried twice.
Blog Archive
Dealing with Stress
To make stress a little easier to handle, try the following:
Laugh
Do deep breathing exercises
Change your routine
Take a short walk
Offer somebody a kind word
Take a break
Laugh
Do deep breathing exercises
Change your routine
Take a short walk
Offer somebody a kind word
Take a break
Physical Activity
Being physically active improves circulation, lowers blood pressure and cholesterol, and improves overall health. Aim for 30 minutes a day most days of the week.
Heart Health
Risk factors for heart problems:
High blood pressure
High cholesterol
High blood sugar or diabetes
Smoking
Lack of physical activity
Obesity
High blood pressure
High cholesterol
High blood sugar or diabetes
Smoking
Lack of physical activity
Obesity
Bone health
Protect your bones against osteoporosis by getting plenty of calcium, vitamin D, and exercise. Recommended daily calcium intake is 1300 mg for those aged 9-18, 1000 mg for those 19-50, and 1200 mg for those 51 +. Eat lots of low fat dairy and calcium fortified juices. There are also many green vegetables with calcium, some beans, nuts, salmon, sardines, and tofu. Alcohol, smoking, and caffeine have been linked to bone loss.
Risks of Excess Weight
High Blood Pressure
High Cholesterol
Heart Disease
Diabetes
Stroke
Arthritis
Weight loss will be a great secondary gain to healthy eating and exercise. You particularly don't want to carry "middle" weight.
High Cholesterol
Heart Disease
Diabetes
Stroke
Arthritis
Weight loss will be a great secondary gain to healthy eating and exercise. You particularly don't want to carry "middle" weight.
Weight Control Tip #8
Try to avoid-but not completely deprive yourself of-high-calorie, low-nutrient foods. Replace soft drinks with water or tea. Make your own desserts replacing the store-bought processed ingredients with healthier choices. Make small batches and eat small portions. Eat healthy snack foods such as carrot sticks and low-fat dip instead of chips.
Weight Control Tip #7
Get regular physical activity 30-60 minutes daily. Just keep moving-it doesn't have to be in a gym.
Weight Control Tip #6
Eat a variety or fresh fruits and vegetables.
Weight Control Tip #5
Choose only lean meats, fish, skinless poultry, and low-fat vegetable protein.
Weight Control Tip #4
Use only non-fat or low-fat dairy products.
Weight Control Tip #3
Choose low-calorie, high-fiber foods.
Weight Control Tip #2
Don't eat more serving sizes than the USDA pyramid guide recommends, except for plain vegetables. You can eat as many of those as you want.
Weight Control Tip #1
Limit intake of foods high in saturated and trans fats.
Sugars
Sugars should be used in moderation by healthy people and sparingly by people with low-calorie needs. One t of sugar equals 4 g. Check the ingredients list and look for the words sugar, syrup, honey, molasses, sucrose, and fructose. Check the nutrition facts label to see how many grams of sugar are in the food you are thinking about eating.
Serving Size-Protein
One serving of protein equals: 2-3 ounces of cooked lean meat, poultry, or fish, 1/2 c of cooked dry beans, 2 eggs, 2 T of peanut butter, or 2/3 c of nuts.
Serving Size-Dairy
One serving size of dairy equals: 1 c of milk or yogurt, 1 1/2 ounces of natural cheese, 2 ounces of processed cheese
Serving Size-Fruit
One serving equals: 1 medium banana, apple, or orange, 1/2 c chopped, cooked, frozen, or canned fruit, or 3/4 c fruit juice. As with vegetables, opt for the whole fresh fruit when possible over canned or juice.
Serving Size-Vegetables
One serving equals: 1 c raw leafy vegetables, 1/2 c cooked or raw vegetables, or 3/4 c vegetable juice. Opt for fresh or frozen over canned and whole vegetable over juice for the healthiest choices.
Serving Size-Starches
People are often unaware of how many servings of a particular food they have eaten, because they don't know what a serving size is. One serving of starch equals one slice of bread, one ounce of cereal, or 1/2 c of cooked cereal, rice, or pasta. Choose whole grains for best health choice.
Variety
To eat a healthy diet, remember that variety is key. Use the USDA Food Guide Pyramid to have a well balanced diet and keep a variety of colors on your plate to be sure you get all the nutrients your body needs.
Salt in Cooking
Be careful adding salt to chicken and other meats before baking. Salt draws moisture from meat and can dry it out. It's okay to add salt in recipes with liquid added. Otherwise, use salt sparingly after cooking, to taste. Many times salt can be eliminated completely if you season with spices.
Choose your oils wisely
When using oils your healthiest choices are extra virgin olive oil, canola oil, and soybean oil. Replace less healthy oils or fats with these whenever you can.
Breakfast Oatmeal
One good way to get a healthy, yet fun, breakfast is with oatmeal. I make oatmeal every morning. My favorite is to add 1 T of brown sugar, 1 T of cinnamon, and 1 T of blanched slivered almonds to the oatmeal before I stir it in the hot water. This is a very heart healthy, cholesterol lowering way to eat oatmeal. And delicious, too!
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