Mexi Skillet Meal

Hi y’all,

This is an extremely delicious meal that my mother used to make. It’s low in fat and will have everyone you cook it for begging for seconds! To top it all off its quick to make, you can have it for dinner in less than 30 minutes!!

1 lb/500 g ground beef

1 cup/250 mL chopped onion

1 can (14 oz/412 mL) tomatoes, not drained

1 Tbsp/15 mL chili powder

1 1/2 cups/375 mL cooked rice

1 cup/250 mL shredded lettuce

1 cup/250 mL shredded cheese

First of all, before gathering any other supplies, put the rice on to cook.

Brown the beef and onion together in a skillet. Drain any fat.
Add the tomatoes and chili powder.
Cook over medium heat, stirring to break up the tomatoes.

The rice should be ready! Stir the cooked rice into the skillet.
Reduce heat to low, cover, and simmer for about 5 minutes, until heated through, and any liquid is absorbed.

Spoon into individual bowls.
Top each bowl with lettuce and cheese.

YUMMM!!!!

Servings: 6 servings, 2 cups each
Prep: 45 mins
Total: 45 mins

INGREDIENTS
3/4 pound green beans, trimmed
1 1/2 pounds small red-skinned potatoes, cut into eighths
1 3/4 pounds cooked king crab legs, thawed if frozen (see Tip), meat removed and cut into 1-inch pieces
3 stalks celery, thinly sliced
6 radishes, halved and thinly sliced
1 small red onion, diced
1 clove garlic, crushed
3 tablespoons lemon juice
2 tablespoons white-wine vinegar
1 tablespoon Dijon mustard
5 tablespoons extra-virgin olive oil
2 tablespoons minced fresh basil
1/2 teaspoon salt
1/2 teaspoon freshly ground pepper

DIRECTIONS
1. Bring a large pot of water to a boil. Add beans and cook until bright green, 2 to 3 minutes. Transfer to a colander using a slotted spoon; refresh under cold water.
2. Add potatoes to the boiling water. Cook until tender when pierced with a fork, 8 to 10 minutes. Drain in a colander; refresh under cold water until room temperature.
3. Toss the green beans and potatoes with crab, celery, radishes and onion in a large bowl.
4. Whisk garlic, lemon juice, vinegar and mustard in a small bowl; slowly whisk in oil. Whisk in basil, salt and pepper. Discard the garlic; pour the dressing over the salad and toss to coat.

Tips:
Tip: To defrost frozen lobster tails or crab legs, let thaw in the refrigerator overnight.
MAKE AHEAD TIP: Cover and refrigerate for up to 1 day.

Courtesy of : http://www.fitnessmagazine.com

Article courtesy of http://www.newswise.com

Newswise — Researchers at Vanderbilt-Ingram Cancer Center, led by Xiao Ou Shu, M.D., Ph.D., professor of Medicine, have found that a higher intake of soy foods was associated with a lower risk of death and breast cancer recurrence among breast cancer patients in China. The study is published in the December 9 issue of JAMA.

There had been a concern that soy foods could have an adverse effect on outcomes among breast cancer patients.

“Soy foods are rich in isoflavones, a major group of phytoestrogens that have been hypothesized to reduce the risk of breast cancer. However, the estrogen-like effect of isoflavones and the potential interaction between isoflavones and tamoxifen have led to concern about soy food consumption among breast cancer patients,” the authors write.

Tamoxifen, which is designed to block estrogen, is a widely used treatment for breast cancer patients.

Shu and her colleagues analyzed data from the Shanghai Breast Cancer Survival Study, a large, population-based study of 5,042 female breast cancer survivors in China, which Vanderbilt University Medical Center and the Shanghai Institute of Preventive Medicine have carried out since 2001.

Women ages 20 to 75 years, diagnosed between March 2002 and April 2006, were studied through June 2009. Trained interviewers using structured questionnaires asked the women about demographic characteristics, reproductive and disease history, medication use, diet, lifestyle factors and use of complementary and alternative medicine.

Researchers used a food frequency questionnaire designed to measure soy foods commonly consumed in Shanghai, including tofu, soy milk, fresh soy beans and other soy products, as well as meat, fish and cruciferous vegetables.

After a median follow-up of 3.9 years, there were 444 total deaths and 534 breast cancer recurrences in the study group. Soy food consumption after cancer diagnosis, measured as soy protein intake, was inversely associated with mortality and recurrence. The associations of soy protein/isoflavones intake with mortality and recurrence appear to follow a dose-response pattern until soy protein intake reaches 11 grams per day or soy isoflavones intake reaches 40 mg/day. After these points, the association appears to level off or rebound.

“We found that women in the highest soy food intake groups had the lowest mortality and recurrence rates rate compared with women in the lowest soy food intake group, regardless of tamoxifen use status,” said Shu.

The associations of soy food intake with mortality and recurrence were observed for women with either ER-positive or ER-negative breast cancer. The association between soy food intake and overall mortality did not appear to vary by menopausal status.

“It is important to note that we studied soy food intake and not the use of soy capsule supplements,” explained Shu. “These capsules frequently contain only soy isoflavones, while soy foods contain other nutrients, as well. So we cannot infer that the isoflavones alone would provide the same protective benefits.”

Soy isoflavones compete with estrogens in the binding of estrogen receptors, reduce estrogen synthesis and help clear steroids from the body. These anti-estrogenic effects may be one of the underlying mechanisms through which soy foods are associated with better breast cancer outcomes. Other constituents of soy foods, such as folate, protein, protease inhibitors, calcium or fiber, also may be responsible for the survival benefits of soy food consumption.

The study was supported by grants from the U.S. Department of Defense Breast Cancer Research Program and the National Cancer Institute.

Newswise — Researchers at Vanderbilt-Ingram Cancer Center, led by Xiao Ou Shu, M.D., Ph.D., professor of Medicine, have found that a higher intake of soy foods was associated with a lower risk of death and breast cancer recurrence among breast cancer patients in China. The study is published in the December 9 issue of JAMA.

There had been a concern that soy foods could have an adverse effect on outcomes among breast cancer patients.

“Soy foods are rich in isoflavones, a major group of phytoestrogens that have been hypothesized to reduce the risk of breast cancer. However, the estrogen-like effect of isoflavones and the potential interaction between isoflavones and tamoxifen have led to concern about soy food consumption among breast cancer patients,” the authors write.

Tamoxifen, which is designed to block estrogen, is a widely used treatment for breast cancer patients.

Shu and her colleagues analyzed data from the Shanghai Breast Cancer Survival Study, a large, population-based study of 5,042 female breast cancer survivors in China, which Vanderbilt University Medical Center and the Shanghai Institute of Preventive Medicine have carried out since 2001.

Women ages 20 to 75 years, diagnosed between March 2002 and April 2006, were studied through June 2009. Trained interviewers using structured questionnaires asked the women about demographic characteristics, reproductive and disease history, medication use, diet, lifestyle factors and use of complementary and alternative medicine.

Researchers used a food frequency questionnaire designed to measure soy foods commonly consumed in Shanghai, including tofu, soy milk, fresh soy beans and other soy products, as well as meat, fish and cruciferous vegetables.

After a median follow-up of 3.9 years, there were 444 total deaths and 534 breast cancer recurrences in the study group. Soy food consumption after cancer diagnosis, measured as soy protein intake, was inversely associated with mortality and recurrence. The associations of soy protein/isoflavones intake with mortality and recurrence appear to follow a dose-response pattern until soy protein intake reaches 11 grams per day or soy isoflavones intake reaches 40 mg/day. After these points, the association appears to level off or rebound.

“We found that women in the highest soy food intake groups had the lowest mortality and recurrence rates rate compared with women in the lowest soy food intake group, regardless of tamoxifen use status,” said Shu.

The associations of soy food intake with mortality and recurrence were observed for women with either ER-positive or ER-negative breast cancer. The association between soy food intake and overall mortality did not appear to vary by menopausal status.

“It is important to note that we studied soy food intake and not the use of soy capsule supplements,” explained Shu. “These capsules frequently contain only soy isoflavones, while soy foods contain other nutrients, as well. So we cannot infer that the isoflavones alone would provide the same protective benefits.”

Soy isoflavones compete with estrogens in the binding of estrogen receptors, reduce estrogen synthesis and help clear steroids from the body. These anti-estrogenic effects may be one of the underlying mechanisms through which soy foods are associated with better breast cancer outcomes. Other constituents of soy foods, such as folate, protein, protease inhibitors, calcium or fiber, also may be responsible for the survival benefits of soy food consumption.

The study was supported by grants from the U.S. Department of Defense Breast Cancer Research Program and the National Cancer Institute.

Greek chicken

Lemon, mint, and a garnish of crumbled feta cheese bring the flavors of Greece to this easy chicken dish. If fresh Roma tomatoes aren’t available, canned tomatoes will provide the same cancer-fighting nutrients and vivid color.

To make Greek seasoning salt, combine:

2 teaspoons of garlic salt,
2 teaspoons of lemon pepper,
2 teaspoons of oregano, and
2 teaspoons of dried mint.
Ingredients:
4 boneless, skinless chicken breast halves, cut into bite-sized pieces
1/4 cup flour
8 teaspoons Greek seasoning salt, divided
1 teaspoon olive oil
1 large onion, sliced lengthwise
1 green pepper, cored, seeded, and sliced lengthwise into strips
3 Roma tomatoes, cut into eighths
3 tablespoons Kalamata olives, chopped
3 tablespoons feta cheese, crumbled
Directions
Dredge chicken in flour mixed with 4 teaspoons of Greek seasoning. Heat oil in a large skillet over medium heat and add chicken, sautéing for 3 to 4 minutes until cooked through. Remove chicken from pan and set aside.

Add onion to skillet and saute until tender, about 2 minutes. Add bell pepper and cook another 2 minutes. Return chicken to skillet and cook 1 to 2 minutes, sprinkling with remaining Greek seasoning. Mix in tomatoes.

Remove from heat, transfer to serving dish, and sprinkle with olives and feta cheese.

This great healthy recipe was provided by:  http://www.cancer.org/docroot/PED/content/PED

BARCELONA, Spain – Up to a third of breast cancer cases in Western countries could be avoided if women ate less and exercised more, researchers at a breast cancer conference said Thursday — comments that could ignite heated discussions among victims and advocates.

While better treatments, early diagnosis and mammogram screenings have dramatically slowed the disease, experts said the focus should now shift to changing behaviors like diet and physical activity.
“What can be achieved with screening has been achieved. We can’t do much more,” Carlo La Vecchia, head of epidemiology at the University of Milan, told The Associated Press. “It’s time to move onto other things.”
La Vecchia spoke Thursday on the influence of lifestyle factors at a European breast cancer conference in Barcelona.
Breast cancer is the most common cancer in women. In Europe, there were about 421,000 new cases and nearly 90,000 deaths in 2008, the latest available figures. The United States last year saw more than 190,000 new cases and 40,000 deaths. A woman’s lifetime chance of getting breast cancer is about one in eight.
Many breast cancers are fueled by estrogen, a hormone produced in fat tissue. So experts suspect that the fatter a woman is, the more estrogen she’s likely to produce, which could in turn spark breast cancer. Even in slim women, exercise can help reduce the cancer risk by converting more of the body’s fat into muscle.
Any discussion of weight and breast cancer is a politically sensitive topic, for some may misconstrue that as the medical establishment blaming victims for getting breast cancer. Victims themselves could also feel guilty, wondering just how much a factor weight played in their getting the disease.
Ian Manley, a spokesman for Breast Cancer Care, a British charity, said his agency has always been very careful about issuing similar lifestyle advice.
“We would never want women to feel responsible for their breast cancer,” he said. “It’s a complex disease and there are so many factors responsible that it’s difficult to blame it on one specific issue.”
La Vecchia cited figures from the International Agency for Research on Cancer, which estimated that 25 to 30 percent of breast cancer cases could be avoided if women were thinner and exercised more.
That means staying slim and never becoming overweight in the first place. Robert Baan, an IARC cancer expert, said it wasn’t clear if women who lose weight have a lower cancer risk or if the damage was already done from when they were heavy.
Drinking less alcohol could also help. Experts estimate that having more than a couple of drinks a day can boost a woman’s risk of getting breast cancer by four to 10 percent.
After studies several years ago linked hormone replacement therapy to cancer, millions of women abandoned the treatment, leading to a sharp drop in breast cancer rates. Experts said a similar reduction might be seen if women ate better — consuming less fat and more vegetables — and exercised more.
Michelle Holmes, a cancer expert at Harvard University, said changing things like diet and nutrition is arguably easier than tackling other breast cancer risk factors.
“Women who have early pregnancies are protected against breast cancer, but teenage pregnancy is a social disaster so it’s not something we want to encourage,” she said in a phone interview from Cambridge, Massachusetts. “But there’s no downside to reducing obesity and increasing physical activity.”
She also said people may mistakenly think their chances of getting cancer are more dependent on their genes than their lifestyle.
“The genes have been there for thousands of years, but if cancer rates are changing in a lifetime, that doesn’t have much to do with genes,” she said.
In the 1980s and 1990s, breast cancer rates steadily increased, in parallel with the rise in obesity and the use of hormone replacement therapy, which involves estrogen.
La Vecchia said countries like Italy and France — where obesity rates have been stable for the past two decades — show that weight can be controlled at a population level.
“It’s hard to lose weight, but it’s not impossible,” he said. “The potential benefit of preventing cancer is worth it.”

Provided by: http://news.yahoo.com/s/ap/20100325/ap_on_he_me/eu_med_avoiding_breast_cancer

The quality of our lives is determined by the quality of our health. You can have all the money in the world but if you go through your day feeling tired, fatigued or weak, you can’t be living your life to the fullest. Here are 25 quick tips to increase your health and fitness:

1. Diets are evil

Because of their temporary nature, diets don’t work. The people who do lose weight end up gaining it back again once they come off the diet. Instead of dieting, try to change your lifestyle. The changes you make to the way you eat should be sustainable for the rest of your life.

2. Get rid of the junk food

The easiest way to ensure that you don’t eat the food you shouldn’t is to make sure it isn’t available. Go through your fridge and toss out all the junk food. Next time you go grocery shopping, make sure that you don’t buy more.

3. Make use of healthy snacks

Having a snack between your meals is a good idea – as long as they’re healthy. Stock up on fruits, veggies, nuts and seeds. Have them readily available for whenever you might feel hungry. This means both at home and at the office.

4. All carbs are not created equal

While carbohydrates are a necessary part of your diet, there are some that do more damage than good. Avoid white carbs wherever possible and switch to the whole-grain alternatives.

5. Kill the caffeine addiction

Whether it’s coffee or soft drinks, caffeine is a drug. It’s a legal drug but a drug nonetheless. If you feel the need for a warm drink, choose an herbal tea instead.

6. Don’t forget the fat

Although trans-fats and the like should be avoided, you need to consume sufficient essential fatty acids. Make sure you are getting your omega-3 and omega-6 fats. These can be found in flax oil, nuts, and seeds.

7. Water is your friend

Your body is made up mostly of water. The problem is most people walk around dehydrated. If you are feeling thirsty, it’s too late: you are already dehydrated.

8. Breathe deeply

Oxygen is more important than water for your health. You can survive days without water but only minutes without oxygen. Most people today have very shallow breathing and are not getting enough air. Breathe deeply from your diaphragm to ensure your cells are well oxygenated.

9. Eat your veggies

Vegetables are rich in micronutrients (vitamins and minerals) that are essential to your health. Plus they have a cleansing effect on your body because of their alkaline pH.

10. Buy organic

Much of the commercial produce available today is devoid of nutritional value due to the depleted soil used in the industrial farming process. Organic produce also has the benefit of tasting a lot better. It might be more expensive but the benefit is well worth it.

11. Get friends that live healthy

The ongoing interaction with people who have the health you desire will be a positive influence on you. It is far easier to make the transition to healthy living when you have the social support.

12. Find healthy foods you enjoy

Just because you are eating healthy does not mean you need to suffer eating foods you hate. Look for healthy foods you enjoy and eat them more often. Find recipes online that are both healthy and enjoyable.

13. Take your lunch to work

Not only will brown bagging your lunch save you some money, it will help you avoid eating unhealthy foods for lunch. Take the extra time to make your lunch in the morning or make extra for dinner and eat the leftovers.

14. Eat out intelligently

For the restaurants that you visit frequently, find out the menu choices that are healthy options. This way, you can enjoy going out without jeopardizing your health.

15. Give yourself a cheat meal

Every now and then, it’s okay to indulge in something you know that it is not good for you but you enjoy. You shouldn’t deprive yourself. Just make sure that this only happens from time to time.

16. Sleep deeply

Get a good night’s rest every evening. Sleep in a quiet room that is dark for the appropriate amount of time for you. Most people have heard that you need 8 hours of sleep for proper health. In my experience, the amount of sleep I need varies with my eating habits and exercise. When I am living in a healthy manner, I find I feel fully energized with about 6 hours of sleep. Find the amount of sleep that is right for you.

17. Schedule exercise

Make your workout an important appointment for yourself. Schedule it at a specific time and place. Make it as important to you as a business meeting or doctor’s appointment.

18. Get a workout buddy

Sometimes your motivation to exercise wanes. When you have a partner that pushes you, it is far easier to take action. Working out with a friend also tends to make it a lot more fun.

19. Exercise aerobically

Cardiovascular exercise helps to burn fat and raises your metabolism. It also strengthens your heart and lungs. Do at least 30 minutes of aerobic exercise at least 3 times a week.

20. Don’t forget to stretch

Stretching is important for your flexibility and the recovery of your muscles. Don’t stretch a cold muscle – it’s a good way to injure yourself. If you stretch before your workout, only do so after warming up. It’s always a good idea to stretch after a workout where your muscles are already warm.

21. Train for strength

Building muscle not only increasing your strength but also increases your metabolism. Strength training also stimulates the release human growth hormone in your body which slows the aging process. It’s important to engage in strength training 2-4 times a week.

22. Make exercise a habit

The easiest way to follow through and make sure that you exercise is to make it automatic. Exercise at the same time every day if possible.

23. Get a trainer

Although a personal trainer is not necessary, having one while you start out exercising can be very helpful. They can show the proper form for exercises and help motivate you to really push yourself.

24. Make changes gradually

If you’ve been living an unhealthy lifestyle for a long time, the challenge of healthy living can seem daunting. Instead of trying to change everything at once and getting overwhelmed, make sustainable changes gradually.

25. Don’t give up

If you fall back into unhealthy patterns, there is no reason to beat yourself up about it. Identify why the lapse occurred and learn from your mistakes. Move forward with this knowledge and continue to move towards health.

This article was written by Anand Dhillon. Anand writes about personal development at www.AnandDhillon.com. For more from Anand, read his series, How to Master Money & Wealth.

Photo by Ernst Moeksis

With summer coming to an end officially today at 4pm, I guess I’ll post one of our favorite summer time salads (here in Texas it’s still warm enough to feel like summer!)  But this salad is a ‘keeper’ any time of the year.  One thing that we like to do to make it a bit more ‘fresh’ is in the summer time we grill up some corn on the cob, let it cool and then use that in place of the frozen corn.  But either way, it’s a good (and healthy) one!  Enjoy the last minutes of summer!

Black Bean & Corn Salad
1 15 oz. can black beans (rinsed & drained)Black beans_corn salad
1 cup frozen corn (rinsed with hot water)
1 cup chopped red pepper
1/4 cup onion
1/4 cup chopped fresh cilantro
Mix above mixture together.
Whisk together:
1/4 cup red wine vinegar
1/4 cup olive oil
1 Tablespoon lime juice
1 teaspoon fresh graded garlic
2 teaspoons sugar
Pour over bean and corn mixture—-refrigerate for 3-4 hours prior to serving.

Rasp. cupcakeHello again blog-land—if you can’t tell, the staff at BCCA has been swamped in the past month (why we’re falling behind on our posts).  But do not fear—with new staff and exciting things happening at the organization, our blog is going to be back around the clock!

With that said, we’re back on track with our Tasty Tuesday recipes.  As with many of our recipes, we like to post ones that are from our readers, family members of our staff and our great association with medical nutritionists.

This week, the recipe comes from the aunt of our staff who was looking for a low-fat creamy dessert without all the bad stuff.  Now please, when you read the ingredients and the combination of ingredients, you may think it sounds crazy—but trust me (from experience…I had to try this since it was so unique)…it’s FANTASTIC tasting!  So as Julia Child would say, bon appetit (yes, I did see the Julie & Julia movie…made me want to start cooking minus all the butter of course!)

Creamy Pistachio & Pineapple Delight

1-16oz container of Low Fat (or Fat Free) Cottage Cheese

1 1/2 cups of Fat Free Cool Whip

1/2 of a fresh pineapple freshly diced -or- 1 can of crushed pineapple (juices drained)

2 small fresh mandarin oranges diced -or- 1 can of mandarin oranges (juices drained)

1 package of Fat Free/Sugar Free Pistachio Pudding Mix-INSTANT KIND

Mix all of the above ingredients together and chill for 2 hours before serving.  Great topped with a fresh mint sprig and a sliced strawberry for color.

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