Nutrition

  • Garlic Mayonnaise

    Ingredients:
    6 cloves garlic
    1/4 teaspoon salt
    1/4 teaspoon pepper
    2 egg yolks
    1 teaspoon white vinegar
    1 1/4 cups extra virgin olive oil

    Directions:

    1. Crush garlic with a mortar and pestle, or a small bowl and the back of a spoon.
    2. Add salt and pepper and grind together.
    3. Transfer the mixture to a large bowl and stir in egg yolks and white vinegar. While whisking, drizzle extra virgin olive oil into the mixture gradually until thick and creamy.

  • Building Stronger Bones

    Nutrients, the bone-building dosage, and what foods have it.
     
    Calcium- 1000 to 1200 mg
    Milk and dairy, dark leafy greens, fish, soy foods
     
    Phosphorus- 700 to 1,200 mg
    Beans and nuts

    Magnesium- 400 to 800 mg

    What nutrients you need and where to get them!
    By Craig Gustafson
  • Get in the Habit

    As you sleep, your body continues to burn calories as it restores itself through rest. After eight to 12 hours of sleep-imposed fasting, glucose levels are low and your brain and body need energy. Glucose is essential for the brain, as its main energy source, and fuels muscles for physical activity throughout the day. Eat breakfast within an hour of waking,

    Breakfast sets the stage for health and performance.
  • Breakfast Tips


    >>A healthy breakfast provides enough nutrients to energize your body for hours.

    >>Studies have shown that people who eat breakfast consume more vitamins, minerals, and fiber, and less fat and cholesterol.
     
    >>People who don’t eat breakfast are likely to eat more calories throughout the day.

  • Smart and Delicious Eating for a Healthy Heart: Comparing Traditional Diets

    The Mediterranean Diet // With as much as 40 percent of daily caloric intake coming from fat, the Mediterranean diet challenged the widely held belief that low-fat eating would best advance heart health. The fats are unprocessed and unsaturated, vegetables and fruits are central to these eating traditions. Fish, shellfish, red meat, dairy, and poultry are used in moderation.

    By Rob Leighton and Dr. Richard Collins
  • In Season: Garlic

    Commercially available garlic is grown year-round, however the wild varieties are at their peak in March. For thousands

  • Detox the Right Way

    Detoxification is one of the first steps to take if you are serious about feeling great! Committing to a detox shows that you have taken control of your lifestyle habits, and that you realize you are the only one that can change them.

    Give your body the kick-start to healthy function with a natural detoxification program.
    Ellen Kahmi PHD, RN, AHN-BC, AHG
  • Garlic Chicken

    Ingredients:
    4 lbs chicken
    12 peeled, sliced garlic cloves
    1/2 cup soy sauce
    1/2 cup water
    1/2 cup vinegar

    Directions:
    Brown chicken in a large skillet and drain the fat. Add garlic cloves to the skillet along with 1/2 cup of soy sauce, water, and vinegar. Add coarsely ground pepper to taste, then cover and simmer for 35 to 40 minutes until the chicken is tender, turning once.

  • Baked Garlic

    Ingredients:

    4 garlic cloves
    2 tablespoons butter
    1/2 teaspoon thyme
    1/4 teaspoon pepper
    1/4 teaspoon salt
    3 tablespoons olive oil

    Directions:

    1. Remove the outer peel from 4 heads of garlic.
    2. Using two tablespoons of butter total, dab each head with butter and place in a baking dish.
    3. Sprinkle the garlic heads with thyme, pepper,  salt.
    4. Add olive oil to the baking dish and bake at 400 degrees for 40 minutes to 1 hour, basting the garlic frequently.
    5. Once the garlic is soft, remove from the oven and cool for 5 minutes.