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Monday, August 17, 2009

Quick & Easy Turkey or Chicken Parmesan

Prep Time: 10 minutes Cook Time: 15 minutes

• 2 cups of homemade tomato sauce or PC Blue Menu tomato basil jarred sauce

• ½ cup of pine nuts, coarsely chopped, wheat free breadcrumbs or whole grain breadcrumbs

• 1 ounce freshly grated Parmesan cheese (1/4 cup)

• ½ teaspoon dried Italian seasoning or dried basil, rosemary or thyme

• 1 pound turkey cutlets or chicken breast, about 1/3 inch thick

• 2 teaspoons of extra virgin olive oil

• 2 ounces of shredded part skim mozzarella cheese (1/2 cup)

• Sea salt and black pepper (optional)

Note: Parmesan and Mozzarella cheese may be replaced with Goat cheese.

Heat oven to broil.
Bring sauce to low simmer in a small saucepan over medium-low heat.
Remove from heat and cover to keep warm.

Stir together pine nuts or breadcrumbs, Parmesan and Italian seasoning in a wide, shallow dish.
Season turkey or chicken on both sides with sea salt and pepper, then dredge both sides in the nut or breadcrumb mixture, pressing to adhere.

Heat oil in a large non- stick skillet over medium-low heat. Add turkey or chicken and cook until coating is golden brown and juices run clear, about 4 minutes per side. If nuts brown too quickly, reduce heat.

Place turkey or chicken in a baking pan, top evenly with mozzarella and broil until cheese melts, about 30 seconds.

Spoon ½ cup of warm sauce on each plate and top each with a piece of turkey or chicken.

Makes 4 servings

Source: JM Nutrition, Julie Mancuso, Registered Holistic Nutritionist

Saturday, August 8, 2009

Blood Sugar Problems Are Everyone's High-normal blood sugar is often overlooked, yet millions of Americans have it

The average American consumes more than a pound of refined sugar a week. It sounds unbelievable until you realize that sugar goes by more than 50 names and is an ingredient in virtually all processed foods, from your morning doughnut to the ketchup on your burger.

Eat it (along with excess fat and calories), sit around, and you'll gain weight. It's the average American way of life, and it deserves a new warning label: Practicing this lifestyle could send another sugar — your blood sugar — into the danger zone.

Your body's primary source of fuel, blood sugar plays a vital role in physical and mental well-being. But when it rises even slightly above normal — thanks to excess body fat, lack of exercise, and/or genetics — your health, your energy levels, and your weight-loss efforts are jeopardized.

Overlooked by Doctors

High-normal blood sugar is anything but normal. Too high to be healthy yet too low to be called diabetes, high-normal blood sugar has long been overlooked by doctors and their patients alike. Yet an estimated 16 million Americans have it — including tens of thousands of children and teens.

The rise of the high-normal blood sugar epidemic is the direct result of the rise in overweight and obesity in the United States. Our lifestyles have changed; our bodies haven't caught up.

"Our bodies are essentially the same as they were 40,000 years ago, but our eating and exercise habits have changed tremendously," says Bryant Stamford, Ph.D., professor and chair of exercise science at Hanover College in Indiana.

"The same number of calories it might have taken our prehistoric ancestors an entire day to hunt and gather, we can now have brought to our door with a phone call. We simply eat too much and exercise too little," says Stamford.

The result: high blood sugar. The danger: More and more research links even "slightly" high blood sugar to food cravings, mood swings, and overweight, as well as pregnancy and fertility problems, heart attacks, stroke, full-blown type 2 diabetes, and even, early evidence suggests, some forms of cancer.

It's serious. That's why Prevention recommends getting a blood sugar test and taking steps to keep your sugar levels within a healthy range.

Without a blood sugar test, it's impossible to know whether your blood sugar falls within a normal range. And because elevated blood sugar typically does its damage silently, it's easy to brush off what few symptoms there are, like fatigue and mood swings.

High-normal blood sugar can lead to the following conditions:
Metabolic syndrome
Pregnancy diabetes
Polycystic Ovarian Syndrome (PCOS)
Heart disease and stroke
Type 2 Diabetes

Uncontrolled type 2 diabetes itself can lead to many serious problems including:
Heart disease
Heart attack
High blood pressure
Diabetic neuropathy
Eye disease (including retinopathy)
Kidney damage
Foot problems (including infections and amputations)
Gum disease
Skin complications

Source: SarĂ­ N. Harrar, Prevention