A Healthier Household

I read an interesting article in the March 2008 edition of Better Homes and Gardens about how to have a healthier household. Here are a few points they discussed:

• Get rid of dishrags and use microfiber sponges
• Leave your bathroom exhaust fan running for 20 minutes after a shower to remove heat and humidity, which created mold
• "Manufacturers of cleaning products aren't required to list the contents on the bottles. When you don't know what's in the container, you have no idea what kind of fumes you're spreading around your house as you clean. Reward companies that offer full ingredient disclosures..." (198).
• Start a no-shoe policy in the house. Shoes track in all kinds of germs, pet droppings, herbicides, and who knows what else.
• Buy a vacuum that is certified by the Carpet & Rug Institute (carpet-rug.org lists the approved vacuums).
• Have your air ducts checked by an HVAC contractor (nadca.com has a state-by-state listing of contractors).
• Change your air filters frequently. Try to look for filters that can remove pollen, dander, and mold spores.
• Clean your dryer hose every 6 months to remove debris, which could create blockage-this will help your dryer run more efficiently, as well as, prevent backups and mold.

These are a few of the great ideas they provided. I know I will certainly change several things around my house! I Hope you will too!

Sesame Chicken and Noodles

20 minutes (start to finish)

Ingredients:

• 1/3 cup rice vinegar
• 1/3 cup thinly sliced green onions
• 2 Tbsp honey
• 1 tbsp reduced sodium soy sauce
• 1 tbsp grated fresh ginger
• 2 tsp Asian garlic chili sauce
• 2 6-oz pkg refrigerated grilled chicken breast strips
• 12 oz dried udon noodles or whole-wheat spaghetti
• 3 Tbsp toasted sesame oil
• 2 medium yellow, red, and/or orange sweet peppers, cut in bite-size strips
• Fresh cilantro

Preparation:

1. In medium bowl stir together vinegar, green onions, honey, soy sauce, ginger, and garlic chili sauce. Add chicken; stir to coat. Set aside to allow flavors to meld.
2. Meanwhile, in large saucepan cook noodles in boiling water about 8 minutes until just tender. Drain noodles well and return to saucepan. Drizzle with oil and toss to coat. Add chicken mixture and toss to combine.
3. Transfer to bowls. Top each with pepper strips and cilantro.

Makes 6 servings: Each serving: 391 cal, 11 g total fat (2 g sat fat), 37 mg chol, 718 mg sodium, 51 g carbo, 4 g fiber, 21 g pro.

Reference: Better Homes and Gardens, April 2008 Edition, pg 212

Pesto Shrimp Mac & Cheese

Prep Time: 20 Minutes, Bake: 40 minutes, Stand 10 minutes, Oven: 350 F. Makes 6 Servings.

Ingredients:

1. 1 lb fresh or frozen medium shrimp in shells
2. 8 oz dried elbow macaroni (2 cups)
3. 2 eggs, lightly beaten
4. 1/4 cup butter, melted
5. 1 cup half-and-half
6. 1 1/4 cups shredded fontina cheese (5 oz)
7. 1/2 cup grated Parmesan cheese
8. 2 cloves garlic, minced
9. 2 tbsp pine nuts, toasted
10. 1 1/2  cups lightly packed fresh basil leaves, chopped

Preparation:

1. Thaw shrimp, if frozen. Preheat oven to 350 F. Peel and devein shrimp, removing tails. Rinse shrimp; pat dry with paper towels. Chop shrimp and set aside.
2. Cook macaroni according to package directions. Drain & keep warm.
3. In large bowl, stir together eggs, butter, half-and-half, 1 cup of the fontina cheese, 1/4 cup of he Parmesan cheese, garlic, pine nuts, chopped basil, and 1/4 teaspoon each salt and pepper. Stir in shrimp and macaroni. Transfer to buttered 2 quart casserole. Top with remaining cheeses.
4. Bake, uncovered, 40-45 minutes or until heated through and shrimp pieces are opaque. Let stand for 10 minutes before serving. Top with fresh basil leaves.

Each serving: 509 cal, 27 g fat (14 g sat fat), 254 mg chol, 694 mg sodium, 33 g carbo, 2 g fiber, 33 g pro.

Reference: February 2008 Better Homes and Gardens pg 146

Salmon-Potato Cakes

Ingredients:

• 14 oz fresh skinless salmon fillets
• 2 cups refrigerated sour cream & chives mashed potatoes
• 1/2 cup seasoned fine dry bread crumbs
• 3 Tbsp snipped fresh dill
• Nonstick cooking spray
• 1 5-oz pkg mixed salad greens
• 1/2 cup bottled Honey-Dijon salad dressing

Preparation:

1. Rinse & dry salmon. Place in 2 qt square microwave-safe baking dish; cover with vented plastic. Microcook on high (100% power) for 2 1/2 to 3 1/2 minutes or until salmon flakes easily with a fork. Break in pieces.
2. In bowl combine salmon, potatoes, bread crumbs, and dill. Form salmon mixture 3 1/2 inch cakes. Lightly coat a large nonstick skillet with cooking spray.
3. Cook cakes over medium-high heat 3-4 minutes on each side, until heated through and browned. Place salad greens on plates. Top salmon-potato cakes; serve with salad dressing.

Serves 4: Each serving: 503 cal, 31 g fat (7 g sat fat), 74 mg chol, 851 mg sodium, 31g carbo, 2 g fiber, 25 g pro.

Reference: February 2008 Better Homes and Gardens pg 151

Tuscan Bean Soup

Ingredients:

• 1 cup packaged peeled baby carrots, coarsely chopped
• 1 small onion, chopped
• 3 Tbsp olive oil
• 2 15-oz  cans cannellini beans, rinsed and drained
• 1 32-oz box reduced-sodium chicken broth
• 2 to 3 tsp dried Itailian seasoning, crushed
• 1 5-oz pkg baby spinach
• Freshly cracked black pepper
• Cracker Bread (optional)

Preparation:

1. In a 4-quart Dutch oven cook and stir carrots & onions in 1 tbsp olive ol over medium-high heat 3 minutes.
2. Add beans, broth, and seasoning. Bring to a boil, slightly mash beans. Reduce heat; simmer, uncovered, 8 minutes, stirring occasionally.
3. Meanwhile, in a large skillet heat remaining oil over medium-high heat. Add spinach; toss with tongs 1-2 minutes, just until wilted. Remove from heat. Ladle soup; top with spinach, sprinkle with pepper. Serve with cracker bread.

Serves 4: Each Serving: 245 cal, 11 g fat (2 g sat. fat), 0 mg chol, 919mg sodium, 36 g carbo, 12 g fiber, 16 g pro.

Reference: February 2008 Better Homes and Gardens page 154

Books to Read

Reminder of books I want to read:

1. The Bell Jar by Sylvia Plath's classic about suicidal depression
2. The Chimp Who Would Be Human by Elizabeth Hess
3. Manic A Memoir by Terri Cheney about a bipolar

Quote

I read an inspirational blurb in Oprah's March 2008 magazine that I wanted to share,

"Most of us do not accept, or even believe in, the continual flux of life. However strange this may seem, once we truly accept this at a physical level, we will not need to search for certainty... As you tackle the tribulations of life, insight helps you refrain from taking yourself, your challenges, and life itself too seriously, because you will know that no matter what situation you are in, good or bad, it will change. This insight into the changing nature of the world will give you equanimity and joy" (p 60).

--Kamal Sarma in Mental Resilience: The Power of Clarity (New World Library)