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Your Fresh Chef

Happy New Year

 

Hello and welcome back.  I hope this new year will bring you much good health and luck.  Today on the show we talked about inflamation.  Scientists now think that inflammation may be the critical underlying cause of heart disease.  There are several causes of inflammation, and one of the easiest to control is your diet. 

Americans eat too many omega-6 fatty acids.  The recommended ratio is 2 to 1.  That means that instead of eating processed foods you should eat as close to natural as you can. 

Make your own breakfast sandwiches and place them in the freezer.  Either thaw them out overnight and heat in an oven or toaster, or just grab one and nuke it. 

Go back to basics and make your own bread.  If you can't, come up to the bakery because I don't use artificial ingredients or preservatives.

If you really want to have some fun, make your own English muffins or bagels.  Make up a batch, make the sandwiches, and then freeze.  Or just freeze them as soon as they're cooled.  In the bakery we slice them and then double wrap and freeze. 

Don't forget about smoothies.  Check out my recipe for my smoothie at www.naturalhealthandyou.com  Check under the catalog heading.

Don't be afraid to eat eggs.  They are one of the best foods for the brain. They contain 6 grams of protein and 9 essential amino acids.  Who could ask for anything more?

Egg Salad

  • 9 hard-boiled eggs, peeled and chopped
  • 1/3 cup prepared mayonnaise
  • 1 celery ribs, diced into small pieces
  • 3/4 teaspoon mustard powder or 1 teaspoon Dijon mustard
  • 1/4 teaspoon cayenne pepper instead of the mustards if you like a spicy flavor
  • salt and pepper
  • Mix everything together and enjoy on bread or use a lettuce leaf

Personally, if I'm going to enjoy just a plain egg sandwich, I like to use butter to cook it in.

Lunch will be so simple for you if you make the salads in a jar.  See some of my previous postings for those recipes. 

I'm not sure I shared this hint, but if you are making an oil based dressing, whirl it in the blender before adding it to your jar. 

Left overs from dinner make a great lunch.  Quiches are a nice touch too.  If you don't like pie crusts (count me in that group) just bake your quiche without.  Make 2 or 3 quiches at one time and the cut into a proper serving size, double wrap, and freeze.  Allow to thaw and heat in a 350 degree oven for about 20 or so minutes.

Quiches are a great way tu use leftover meats and vegetables.  Just make sure your vegetables are well drained.  Mix and match some cheeses and there you are.  Lunch is served.

Dinner is really easy if you make good use of your crockpot.  Fill the pot the night before and just put it in the unit and turn it on low in the morning.  Or, have all your ingredients prepped and bagged, and just add to the crock pot in the morning. 

Green tea antioxidant flavonoids have been shown to be inflammation suppressors.  Wild Alaskan salmon have high omega-3 levels.   Blueberries, strawberries, cranberries and raspberries are an excellent source of antioxidants.

Just trying some of these tips will make your life so much easier and will reduce the inflamation factor greatly.

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