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7 Ways to Adopt Color Therapy for Free!
Posted: 16 Aug 2013 01:25 PM PDT

By: Amanda Froelich,
True Activist.

Color therapy, or Chromotherapy, is an age-old practice that aims to aid bodily healing on all levels (mental, spiritual, and physical). Because light is comprised of all colors and human beings thrive when exposed to the full spectrum of hues (healing benefit of the sun, Heliotherapy), Chromotherapy is a unique way to further create harmony in the body, integrating what nature has to offer. Unlike expensive treatments, however, the great thing about utilizing Chromotherapy is that it is abundantly accessible in everyday life.

As radical as it may sound, Color Therapy is an age-old modality long since recognized as integral for health. Cultures that revered the human spirit (Native American, Egyptian, Oriental as examples) recognized that we, or humans and all of life, are energetic beings; this phenomenon can be shown with Kirlian Photography and proven with Physics, as all life is energy. When healthy and in balance, the energy – or aura- of an individual reflects vibrant health and emanates a full spectrum of color.

The premise behind using colors as therapy is to help awaken the different energy systems of the body (chakras) and restore balance. Because Oriental medicine recognizes that an energetic imbalance precedes any physical imbalance, this is cause to at least to strive to create bodily harmony, and including more vibrant shades into your life can help!

You can get your full spectrum of healing colors in just some of following free ways – there are no excuses not to improve your mood now with brilliant colors and experience the benefits of a full spectrum.

1. Get Sunshine
What better source of all colors than the brilliant, beaming sun which gives life? As a source of Vitamin D and a relaxing beam to bathe under, just be sure to use common sense in your exposure. You can use all natural lotions or products (like Coconut Oil) to protect your skin; also, do not stay out longer than necessary to protect yourself from overexposure.

2. Eat your fresh plant foods
Right away you may be thinking “that’s not free!” but truly there are no excuses; even harvesting your wild edibles (non-poisonous flowers, greens, and herbs) can be free! Utilize healing dandelion greens, grass, foragable trees, or grow your own foods which offer abundant supply of the most healing sources of colors!

Getting double the benefit by visually seeing the gorgeous colors and also eating them, you’re doing a body good with the nutrients, hydration, fiber, and high-vibrational fare.
What is meant by high-vibrational? The colors are frequency of light which we can see vibrate at an energetic level that is viewable to the human eye and the higher vibrational one’s body is (through healthy lifestyle choices and mindset), the healthier and more connected spiritually one seems to be.

3. Meditate on colors
A completely free practice, you can choose to become present and truly appreciate the colors in your house, in nature, or even some exotic patchwork at the store. It’s easy to pass by beauty, but by slowing down and being in the now, it’s a gift to relax and become more connected with all of life.

Freely absorb the resonating frequency of colors you are drawn to, etching out the perfect patterns and hues in your mind. YOU are color – you’re just re-exposing yourself to the beautiful vibrations of life.

4. Alter your backgrounds and themes
If you think about it, most people are exposed to a lot of garbage they subconsciously tune out. What impact does that have?

With such logic, it makes sense to change the little things you may not be aware you’re subjected to, such as the surroundings and colors on your technological toys.

Geeky it may be, if you’re wanting to utilize color therapy to it’s fullest, change the themes on your computer to reflect a beautiful array of hues; this way even when you’re not present to the art of color therapy, you’ll reap the benefits.

5. Play more stimulating music
Truly interesting, each note and chord is shown to resonate with a certain color or frequency of light. To get the most out of your healing aspirations and the therapy of music, play uplifting, colorful sounding tunes that inspire the heart and soul.

In this way you are exposing yourself to a different aspect of colors, but still gaining the same benefit. Mentally keep track of how you feel using peaceful, harmonious music instead of harsh, metallic (as an example) tunes. It seems even in studies the frequency of the varying types of music is good at supporting life or diminishing it – what type of waves do you want to subject your body to?

6. Love your Water
Water is an amazing compound of life which holds and reflects all the colors! Usually you can get it for free, although fluoridated and chlorinated is not the best option.

A great way to heighten your water’s colorful benefits is to use Masaru Emoto’s findings which show that the structure of water picks up thought patterns and can, like music, either benefit or destruct the health in one’s life. If you give powerful, positive thoughts to your water and ingest it, not only are you absorbing your color therapy but are using two holistic methods of living as a way to beneficially influence your health and happiness.

7. Get creative
The greatest thing Crayola ever did was make full spectrum colors for drawing available (despite toxic ingredients). To imprint the imagination onto a sheet of paper and utilize all the brilliant colors available merges two important therapies for healing.

Get your free (get someone to donate a 20 cent crayon box) drawing utensils and let inspiration flow. Imagine the most beautiful scene you’d like to depict and don’t leave one crayon/colored pencil/ marker untouched! Bask in the beauty of what you created, hang it up so you can always see it and use it as a repeat resource for your color therapy, and awaken your own happiness through positive creation.

It’s clear that in different modalities, there are practices less emphasized by science that are very practical and healing to include in every day life. Nature certainly offers many health benefits and by choosing to absorb the variety of colors in life, you could well be on your way to creating a happier, healthier you.

http://www.trueactivist.com/7-ways-to-adopt-color-therapy-for-free/

PC Tips & Tricks - Windows 7 import pictures / videos

http://youtu.be/okB0QMsdm-o

Published on 24 Feb 2013

My very first video tutorial in hopefully a long series of helpful Tips & Tricks for Windows 7.

7 photos that reveal what families eat in one week

In a new series of photos, families worldwide pose with one week’s food supply.

How much food does your household go through in a week? What are your go-to family meals? And how much do you spend on food? You can get a glimpse of how others answered these questions in Oxfam’s new photo series, which depicts people from around the globe with one week’s food supply for their families.

Building on an idea that originated with 2005′s Hungry Planet: What the World Eats, the new images feel especially timely now, when reports about half of the world’s food going to waste vie for space with news about rising global food prices. According to a recent article accompanying some of the photos in the UK Independent, “There is deep injustice in the way food is grown and distributed … the world’s poorest people spend 50-90 percent of their income on food, compared with just 10-15 percent in developed countries.”

As you can probably guess, the families’ diets differ depending on where they live. But if if there’s one common thread that links these images, it’s that we all have to eat. We all face challenges and successes when it comes to feeding our families. And we can all help to make the food system fairer for everyone.

So check out seven highlights below. Then tell us in the comments: What does your week’s food supply look like? How does your family measure up?

Shahveller, Azerbaijan

Photo: David Levene/Oxfam
Mirza Bakhishov, 47, his wife, Zarkhara, 37, and two sons, Khasay, 18 and Elchin, 15, own a small plot of land where they grow cotton and wheat as well as animal feed. “Our small cattle and poultry [are] everything for us. All our income and livelihood is dependent on them,” said Bakhishov.

Vavuniya, Sri Lanka

Photo: Abir Abdullah/Oxfam
Selvern, 70, far right, and her daughters have been members of Oxfam’s local dairy cooperative for four years. Her youngest daughter Sukitha, second from right, works at the cooperative and is also trained as a vet. Selvern gets up at 5:30 every morning to help her daughters milk their cows; she sends most of the milk to the co-op with Sukitha and uses the remainder to make cream and ghee for the family.

Mecha, Ethiopia

Photo: Tom Pietrasik/Oxfam
A week’s food supply for Wubalem Shiferaw, her husband Tsega, and 4-year-old daughter Rekebki includes flour, vegetable oil, and a paste of spices called berbere. Tsega works as a tailor, while Wubalem follows a long local tradition and supplements her income with honey production. An Oxfam-supported cooperative helped Wubalem make the transition to modern beekeeping methods, which produce greater yields.

Yegeghus, Armenia

Photo: Abbie Trayler-Smith/Panos
The Josephyan family from with their weekly food supply, which includes wheat flour, dried split peas, sugar, and cooking oil. The family supplements their diet with eggs laid by their chickens and wild greens from the fields.

London, UK

Photo: Abbie Trayler-Smith/Oxfam
Ian Kerr, 30, with his family and a week’s food supplied by a charity food bank. Ian left his job to become a full-time carer to his disabled son Jay-J, 12. Also pictured are his daughter Lillian, 5, and mother-in-law Linda, 61. Kerr says the family’s favorite food is spaghetti Bolognese, but Lillian says her favorite is Jaffa Cakes.

Kaftarkhana, Tajikistan

Photo: Andy Hall/Oxfam
BiBi-Faiz Miralieba and her family, from left to right: son Siyoushi, 11, niece Gulnoya Shdova, 14, and children Jomakhon, 6, Shodmon, 9, and Jamila,13. Like many women in rural areas of Tajikistan, Miralieba is now the head of her household as her husband has migrated to Russia to find work.

Gutu, Zimbabwe

Photo: Annie Bungeroth/Oxfam
Ipaishe Masvingise and her family with their food for the week, which includes grains and groundnuts as well as fruits like pawpaw and oranges. Masvingise, a farmer, said she sells extra grain from her harvests to pay for school fees and medical costs, and to support members of her extended family who don’t own their own land.

Beautiful Pictures

towering red dust storm gathers over the ocean, ahead of a cyclone approaching Onslow, West Australia, on January 9. The remarkable photo was captured by tug boat worker Brett Martin, 25 nautical miles from the town of Onslow. (AFP)

Killer whales surface through a breathing hole on January 9. The creatures were trapped under sea ice in Canada's Hudson Bay. Up to a dozen whales were feared to be stuck, however winds later pushed the ice away from the coast. (Reuters)

Snowfall at the ruins of the Roman Temple of Bacchus in the historic town of Baalbek in eastern Lebanon on January 10. An unusual chill swept across the Middle East recently, bringing heavy snow and freezing conditions in Israel, Lebanon, Jordan, Turkey, Syria and Palestine. The weather has claimed at least 17 lives across the region (Reuters)

Tammy Holmes and her grandchildren clutch each other as they seek refuge under a jetty on January 4 after wildfires consumed their home in Dunalley, Tasmania. The photo was taken by their grandfather, Tim Holmes. The family survived but their house, which Mr Holmes built himself, was destroyed. (Sky)

A twilight view of London from the top of the Shard, the tallest building in western Europe. The skyscraper, which is 1,013ft tall, opens to the public on February 1. Visitors will be able to reach the 72nd floor of the 78 floor building. (Reuters)

A 'lion' caused panic in Virginia, America when it was spotted loose on the streets. When police investigated it turned out to be 'Charles the Monarch' - a labradoodle whose fur had been shaved to look like a lion (SWNS)

Unexplained readings from the Cassini probe, which orbits Saturn, hint that blocks of ice might bob on the surface of the lakes of liquid methane on Titan. NASA believes that life could lurk in the ice - but it would be very different from life on Earth as the lakes are composed entirely of liquid ethane and methane. (NASA)

Andrejus Rascinski, aged nine, from Birmingham, waits to perform in the under-14s competition at the European Elvis Championships on January 6. Over 70 Elvis impersonators, decked in sequins and well-groomed sideburns, flocked to Birmingham to take part in the competition. (PA)

Photographer Reinhard Dirscherl took this extraordinary snap of a whale shark, which looks like it is about to eat a diver in Indonesia. The 47,000lb shark is not dangerous to humans, instead preferring to snack on plankton (Caters)

Fibromyalgia Health Center

Reviewed by Edward C. Geehr, M.D.

7 Delicious Energy-Boosting Dishes
Provided By
Published February 26, 2012

Is fibromyalgia dragging you down? Your diet can make a difference in how you feel. These 7 recipes include nutrients that help ease aches and pains, boost energy and manage your weight. Boost your well-being with roasted halibut, herb tea and more. Plus, how much do you know about this disorder? Take our fibromyalgia quiz to find out...

According to the American College of Rheumatology, up to 4% of Americans – mostly women – suffer from fibromyalgia, a disorder with symptoms ranging from fatigue to painful periods.

Can your diet ease aches and tiredness?

Perhaps. Although researchers don’t know what causes the disease, a 2010 review of research on fibromyalgia and nutrition, published in the journal Rheumatology International, shows that an overall well-balanced diet helps patients manage their weight and improve symptoms.

So what should you eat? Lean proteins, fiber-rich veggies and fruits and whole grains, according to The Fibromyalgia Controversy by M. Clement Hall, M.D. (Prometheus Books).

Try these 7 recipes to help you better manage fibromyalgia:

Fennel-Crusted Salmon on White Beans

Delicious warm white beans and fennel are topped with succulent fennel-seed-crusted salmon for a double hit of flavor. For an extra-fresh look, set aside some additional chopped fennel fronds to use as a garnish.

Serves: 6
Preparation time:40 minutes

Ingredients

5 teaspoons extra-virgin olive oil, divided
1 bulb fennel, halved, cored and thinly sliced, plus 1 tablespoon chopped fennel fronds
2 15-ounce cans white beans, rinsed
2 medium tomatoes, diced
1/3 cup white wine
1 tablespoon Dijon mustard
1/2 teaspoon freshly ground pepper, divided
1 tablespoon fennel seeds
1 pound salmon fillet, skin removed, cut into 2 portions

Preparation

1. Heat 2 teaspoons oil in a large nonstick skillet over medium heat. Add sliced fennel; cook, stirring occasionally, until lightly browned, about 6 minutes. Stir in beans, tomatoes and wine. Cook, stirring occasionally, until the tomatoes begin to break down, about 3 minutes. Transfer to a bowl; stir in chopped fennel fronds, mustard and 1/4 teaspoon pepper. Cover to keep warm.

2.Meanwhile, combine fennel seeds and the remaining 1/4 teaspoon pepper in a small bowl; sprinkle evenly on both sides of salmon.

3. Wipe out the pan. Add the remaining 3 teaspoons oil to the pan and heat over high heat until shimmering but not smoking. Add the salmon, skinned-side up, and cook until golden brown, 3-5 minutes. Turn the salmon over, cover and remove from the heat. Let stand until the salmon finishes cooking off the heat, 3-5 minutes more. Transfer the salmon to a cutting board and flake with a fork. Serve salmon on top of the warm bean mixture.

Enjoy!

Nutrition Facts
Per serving:
306 calories
13 g fat (2 g sat, 6 g mono)
45 mg cholesterol
29 g carbohydrate
25 g protein
9 g fiber
467 mg sodium
1019 mg potassium

Nutrition Bonus: folate (39% Daily Value), fiber (36% DV), potassium (29% DV), vitamin C (25% DV), iron (15% DV), omega-3s

Peanut Noodles with Shredded Chicken & Vegetables

If you can't find a bagged vegetable medley for this easy noodle bowl, choose 12 ounces of cut vegetables from your market's salad bar and create your own mix.

Serves: 6
Preparation time: 30 minutes

Ingredients

1 pound boneless, skinless chicken breasts
1/2 cup smooth natural peanut butter
2 tablespoons reduced-sodium soy sauce
2 teaspoons minced garlic
1-1/2 teaspoons chile-garlic sauce, or to taste
1 teaspoon minced fresh ginger
8 ounces whole-wheat spaghetti
12-ounce bag fresh vegetable medley, such as carrots, broccoli, snow peas

Preparation
1. Put a large pot of water on to boil for cooking pasta.

2.Meanwhile, place chicken in a skillet or saucepan and add enough water to cover; bring to a boil. Cover, reduce heat to low and simmer gently until cooked through and no longer pink in the middle, 10-12 minutes. Transfer the chicken to a cutting board. When cool enough to handle, shred into bite-size strips.

3.Whisk peanut butter, soy sauce, garlic, chile-garlic sauce and ginger in a large bowl.

4.Cook pasta in the boiling water until not quite tender, about 1 minute less than specified in the package directions. Add vegetables and cook until the pasta and vegetables are just tender, 1 minute more. Drain, reserving 1 cup of the cooking liquid. Rinse the pasta and vegetables with cool water to refresh. Stir the reserved cooking liquid into the peanut sauce; add the pasta, vegetables and chicken; toss well to coat. Serve warm or chilled.

Enjoy!

Nutrition Facts
Per serving:
363 calories
12 g fat (2 g sat, 0 g mono)
44 mg cholesterol
36 g carbohydrate
29 g protein
7 g fiber
348 mg sodium
287 mg potassium

Nutrition Bonus: selenium (58% Daily Value), fiber (27% DV), vitamin C (25% DV), magnesium (19% DV)

Banana-Cocoa Soy Smoothie

With plenty of protein from both tofu and soymilk, this banana-split-inspired breakfast smoothie will keep you satisfied until lunchtime.

Serves: 1
Preparation time:1 hour

Ingredients

1 banana
1/2 cup silken tofu
1/2 cup soymilk
2 tablespoons unsweetened cocoa powder
1 tablespoon honey

Preparation

1. Slice banana and freeze until firm. Blend tofu, soymilk, cocoa and honey in a blender until smooth. With the motor running, add the banana slices through the hole in the lid and continue to purée until smooth.

Enjoy!

Nutrition Facts
Per serving:
340 calories
8 g fat (1 g sat, 1 g mono)
0 mg cholesterol
60 g carbohydrate
17 g protein
10 g fiber
121 mg sodium
749 g potassium

Nutrition Bonus: magnesium (29% Daily Value), potassium (21% DV), iron (20% DV), vitamin A & vitamin C (15% DV)

Pork Cutlets with Maple-Spiced Apples & Red Cabbage

Pork and apples and red cabbage are meant for each other. Here all three appear in a mélange that brings together the Japanese tradition of panko-crusted pork chops with the New England tradition of seasoning with maple syrup and cider vinegar. Serve with a wild rice pilaf.

Serves: 4
Preparation time: 1 minutes

Ingredients

5 teaspoons extra-virgin olive oil, divided
2 tangy-sweet apples, such as Braeburn, chopped
2 cups thinly sliced red cabbage
1 small red onion, thinly sliced
2 teaspoons minced fresh thyme, or 1/2 teaspoon dried
2 tablespoons pure maple syrup
1 tablespoon cider vinegar
4-1/2-inch-thick center-cut boneless pork loin chops, (about 1 pound), trimmed
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper, plus more to taste
1/3 cup all-purpose flour
1 large egg, lightly beaten
2 tablespoons Dijon mustard
1-1/2 cups panko breadcrumbs

Preparation

1. Preheat oven to 475°F. Set a wire rack on a foil-lined baking sheet and coat with cooking spray.

2. Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add apples, cabbage, onion and thyme and cook, stirring occasionally, until the mixture begins to soften, 6-8 minutes. Stir in maple syrup and vinegar. Reduce heat to low and cook until the cabbage is tender, about 5 minutes more. Remove from heat, cover and keep warm.

3. Meanwhile, place each pork chop between 2 pieces of plastic wrap. Pound with the smooth side of a meat mallet or a heavy saucepan until 1/4 inch thick. Season the pork on both sides with salt and pepper. Place flour on a large plate. Whisk egg and mustard in a shallow dish. Mix panko and 1 tablespoon oil in another shallow dish. Dredge the pork in the flour, dip in the egg mixture, then dredge in the panko. Place on the wire rack. Coat both sides with cooking spray.

4.Bake until the pork is cooked through and the breadcrumbs are just beginning to brown, about 10 minutes. Season the cabbage mixture with pepper and serve with the cutlets.

Enjoy!

Nutrition Facts
Per serving:
517 calories
15 g fat (4 g sat, 6 g mono)
116 mg cholesterol
64 g carbohydrates
37 g protein
6 g fiber
764 mg sodium
543 mg potassium

Nutrition Bonus: selenium (62% Daily Value), vitamin C (30% DV), fiber (22% DV), potassium (17% DV)

Thyme- & Sesame-Crusted Pacific Halibut

A speedy roast at high heat keeps the halibut moist and succulent, and the savory thyme-sesame-crust adds a distinctive finish. Serve with mashed potatoes and a steamed fresh vegetable of your choice.

Serves: 2
Preparation time: 35 minutes

Ingredients

1 tablespoon lemon juice
1 tablespoon extra-virgin olive oil
1/2 teaspoon minced garlic
Freshly ground pepper, to taste
8 ounces Pacific halibut, or mahi-mahi, cut into 2 portions
1 tablespoon sesame seeds, toasted
1 teaspoon dried thyme leaves
1/8 teaspoon kosher salt
Lemon wedges

Preparation

1. Preheat oven to 450°F. Line a baking sheet with foil.

2.Mix lemon juice, oil, garlic and pepper in a shallow glass dish. Add fish and turn to coat. Cover and marinate in the refrigerator for 15 minutes.

3. Meanwhile, combine sesame seeds and thyme in a small bowl.

4. Sprinkle the fish with salt and coat evenly with the sesame seed mixture, covering the sides as well as the top. Transfer the fish to the prepared baking sheet and roast until just cooked through, 10-14 minutes. Serve with lemon wedges.

Enjoy!

Nutrition Facts
Per serving:
225 calories
12 g fat (2 g sat, 6 g mono)
36 mg cholesterol
4g carbohydrates
25 g protein
1 g fiber
134 mg sodium
573 mg potassium

Nutrition Bonus: selenium (60% Daily Value), vitamin C (25% DV), magnesium (24% DV), potassium (16% DV)

Sofia’s Chicken Paprikash

Brilliant red paprika, the main seasoning in Hungarian cooking, gives this light version of chicken paprikash its color. Vary the heat by using hot, sweet or a combination of paprikas. Serve over whole-wheat egg noodles with a side of steamed broccoli and a cool fruit salad for dessert.

Serves: 4
Preparation time: 40 minutes

Ingredients

1 pound boneless, skinless chicken breasts, trimmed, cut into 2-inch pieces
1/4 teaspoon kosher salt
1/4 teaspoon freshly ground pepper
1 tablespoon canola oil
2 large green bell peppers, thinly sliced
1 large onion,halved and thinly sliced
2 teaspoons hot or sweet paprika
1/2 cup dry white wine
1-1/2 cups canned crushed tomatoes
1/2 cup reduced-sodium chicken broth
1 tablespoon lemon juice
1/4 cup reduced-fat sour cream
2 tablespoons chopped fresh parsley

Preparation

1. Sprinkle chicken with salt and pepper. Heat oil in a large skillet over medium-high heat. Add chicken and cook, turning occasionally, until browned, 3-5 minutes. Transfer to a plate.

2.Add bell peppers and onion to the pan and cook, covered, over medium heat, stirring occasionally, until softened, about 5 minutes. Add paprika and cook, stirring, until fragrant, about 30 seconds. Add wine; increase heat to medium-high and cook, stirring, until mostly evaporated, about 1-1/2 minutes. Add tomatoes, broth and lemon juice; bring to a boil. Return the chicken and any accumulated juices to the pan; reduce heat to a lively simmer. Spoon some sauce over the chicken and cook, turning occasionally, until the sauce is reduced and the chicken is cooked through, 6-8 minutes.

3. Remove from the heat; stir in sour cream. Sprinkle with parsley.

Enjoy!

Nutrition Facts
Per serving:
263 calories
7 g fat (2 g sat, 3 g mono)
72 mg cholesterol
16 g carbohydrates
30 g protein
4 g fiber
294 mg sodium
804 mg potassium

Nutrition Bonus: vitamin C (140% Daily Value), vitamin A (35% DV), potassium (23% DV), magnesium (16% DV)

Paprika Shrimp & Green Bean Sauté

Green beans add snap and color to the garlicky shrimp and butter beans in this Spanish-inspired sauté. Slightly pricier prepeeled shrimp are worth it, given the amount of time they save on a harried weeknight. Serve with quinoa or brown rice.

Serves: 6
Preparation time: 30 minutes

Ingredients

4 cups green beans, trimmed (about 12 ounces)
3 tablespoons extra-virgin olive oil
1/4 cup minced garlic
2 teaspoons paprika
1 pound raw shrimp, (21-25 per pound), peeled and deveined
2 16-ounce cans large butter beans, or cannellini beans, rinsed
1/4 cup sherry vinegar, or red-wine vinegar
1/2 teaspoon salt
1/2 cup chopped fresh parsley, divided
Freshly ground pepper, to taste

Preparation

1.Bring 1 inch of water to a boil in a large saucepan. Put green beans in a steamer basket, place in the pan, cover and steam until tender-crisp, 4-6 minutes.

2. Meanwhile, heat oil in a large skillet over medium-high heat. Add garlic and paprika and cook, stirring constantly, until just fragrant but not browned, about 20 seconds. Add shrimp and cook until pink and opaque, about 2 minutes per side. Stir in beans, vinegar and salt; cook, stirring occasionally, until heated through, about 2 minutes. Stir in 1/4 cup parsley.

3. Divide the green beans among 6 plates. Top with the shrimp mixture. Sprinkle with pepper and the remaining 1/4 cup parsley.

Enjoy!

Nutrition Facts
Per serving:
245 calories
8 g fat (1 g sat, 6 g mono)
115 mg cholesterol
26 g carbohydrates
23 g protein
8 g fiber
596 mg sodium
855 mg potassium

Nutrition Bonus: selenium (43% Daily Value), fiber (33% DV), vitamin C (30% DV), iron (25% DV), potassium (24% DV), vitamin A (20% DV)

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Fat free sponge with raspberries and cream

Fat free sponge with raspberries and cream

Recipe by James Tanner

Skill Level Easy
Serves 4
Course Dessert
Cuisine British
James Tanner's lighter version of a delicious treat!

Ingredients

• Oil, for greasing
• 4 large free-range eggs, separated
• 175 g caster sugar, plus extra for dredging
• 150 g self-raising flour, sifted
• Pinch of crushed sea salt
• 150 ml whipping cream
• 225 g raspberries

OR

• Oil, for greasing
• 4 large free-range eggs, separated
• 6¼ oz caster sugar, plus extra for dredging
• 5¼ oz self-raising flour, sifted
• Pinch of crushed sea salt
• 5¼ fl oz whipping cream
• 8 oz raspberries

Method:

1. Preheat the oven to 180C/Gas 4.
2. Grease and line two 18cm sponge tins with baking parchment
3. In a mixing bowl, whisk the egg yolks and sugar together until pale and creamy.
4. In a separate bowl, whisk the egg whites until stiff. Whisk the egg whites into the egg yolk mixture.
5. Fold in the flour in small batches using a large metal spoon. Repeat until all the flour is combined. Fold in the salt.
6. Divide the mixture between the two lined tins and bake for 20 minutes until well risen and golden. Remove from the oven; turn out onto a wire rack and leave to cool.
7. For the filling, pass 75g of the raspberries through a fine sieve. Set aside.
8. Whip the cream to soft peaks and spread over one of the cooled sponges.
9. Spoon the remaining raspberries over the cream and drizzle over the raspberry purée.
10. Top with the remaining cooled sponge and dredge with caster or icing sugar.

Slimming World haddock fish pie

Slimming World haddock fish pie

A homely, hearty fish pie recipe from Slimming World made with low-fat ingredients, this is a great alternative to classic, creamier fish pie recipes.

• Serves: 4
• Prep time: 15 mins
• Cooking time: 1 hr
• Total time: 1 hr 15 mins
• Skill level: Easy peasy
• Costs: Cheap as chips

• Make in advance

Ingredients

Carrot and swede are great low carbohydrate alternatives to mashed potato for a pie topping.

• 312g/11oz fat-free natural yogurt
• 142g/5oz fat-free natural fromage frais
• A pinch of nutmeg
• 4tbsp finely chopped dill
• 2tbsp chopped parsley
• 4 hard boiled eggs, shelled and cut in half
• 6 spring onions, finely chopped
• 198g/7oz smoked haddock fillets, cooked, skinned and flaked
• 198g/7oz prawns, peeled and cooked

For the topping:

• 340g/12oz each carrots and swede, peeled and roughly chopped
• 1 large egg, beaten
• 4tbsp fat-free natural yogurt
• Salt and freshly ground black pepper
• Juice of 1 lemon

Method

1. First make the topping by boiling the carrots and swede in a large pan of boiling water for 15-20 mins until tender. Drain, return to the pan and mash. Allow to cool, then stir in the beaten egg and yogurt, season and set aside.
2. Preheat the oven to 200°C/gas 6. In a bowl mix together the yogurt, fromage frais, nutmeg, dill and parsley. Season well and set aside.

3. In a large mixing bowl place the hard boiled eggs, spring onions, flaked haddock, prawns and lemon juice. Pour over the fromage frais mixture and toss to mix well. Spoon this mixture into a deep, ovenproof dish. Spoon over the topping and spread evenly.

Rough up the surface with a fork. Place in the oven and bake for 20-25 mins or until the topping is lightly browned. Serve immediately on its own or with steamed green vegetables.

By Slimming World

Nutritional information
Guideline Daily Amount for 2,000 calories per day are: 70g fat, 20g saturated fat, 90g sugar, 6g salt.

Slimming World chicken and tarragon fricassee

Slimming World chicken and tarragon fricassee

Fricassee is a creamy stew recipe. This 30-minute chicken recipe with healthy seasonal vegetables is from Slimming World and uses low-fat ingredients

• Serves: 4
• Prep time: 10 mins
• Cooking time: 20 mins
• Total time: 30 mins
• Skill level: Easy peasy
• Costs: Mid-price

Ingredients

• Low-calorie cooking spray
• 800g/1lb 12oz chicken breast, skinned and cut into bite-sized chunks
• 2 onions, peeled and roughly chopped
• 2 large carrots, peeled and cut into thick batons
• 1 head of garlic, separated but not peeled
• 400ml/14fl oz chicken stock
• 4-5 sprigs of tarragon
• Salt and freshly ground black pepper
• 200g/7oz green beans, halved
• 200g/7oz fat free natural fromage frais, to serve

Method

1. Spray a large non-stick casserole dish with low-calorie cooking spray. Place over a high heat, add the chicken pieces and cook until lightly browned on all sides.

2. Add the onion, carrots, garlic, stock, and tarragon, season well and bring to the boil. Reduce the heat to medium-low, cover tightly with the lid of the casserole dish and allow to cook gently for 15 mins. Add the green beans to the stew and cook for a further 5 mins.

3. To serve, remove the stew from the heat, stir in the fromage frais and check the seasoning. Serve immediately in warmed shallow bowls.

 
This recipe is taken from Slimming World’s 30 minute meals recipe book.

Nutritional information
Guideline Daily Amount for 2,000 calories per day are: 70g fat, 20g saturated fat, 90g sugar, 6g salt.

Slimming World spicy vegetable chilli

Slimming World spicy vegetable chilli

Perfect to warm you up during the winter, this vegetarian chilli from Slimming World will be good for your mood and your waistline

• Serves: 4
• Prep time: 25 mins
(may need an extra 5 mins)
• Cooking time: 40 mins
• Total time: 1 hr 10 mins
• Skill level: Easy peasy
• Costs: Cheap as chips

• Freezable
• Make in advance

Ingredients

• Low calorie oil spray
• 200g (7oz) Quorn mince
• 1 red onion, peeled, halved and thinly sliced
• 2 red chillies, deseeded and finely chopped or sliced
• 2 garlic cloves, peeled and crushed
• 1 tsp ground ginger
• 2 tsp ground coriander
• 2 tsp cumin seeds, crushed
• 1 carrot, peeled and cut into 1cm (1-2in) dice
• 2 sticks celery, cut into 1cm (1-2in) dice
• 1 x 400g can chopped tomatoes
• 2 x 400g cans red kidney beans, rinsed and drained
• Salt and freshly ground black pepper
• Large handful of coriander leaves, chopped
For the guacamole
• 1 ripe avocado, stoned, peeled and cut into 1cm (1-2in) diced
• 1 red onion, peeled and finely diced
• 2 plum tomatoes, finely diced
• 1 red chilli, finely chopped
• Juice of 2 limes
• Small handful of coriander leaves, finely chopped

To serve

• Very low-fat natural fromage frais

Method

1. Spray a large, non-stick frying pan with oil and place over a medium heat. Add the Quorn, onion, chilies, garlic, ginger, ground coriander, carrot and celery and stir-fry for 4-5 minutes.
2. Add the tomatoes and beans, season well and bring to the boil. Reduce the heat and cook gently for 25-30 minutes, stirring often.

3. Meanwhile make the guacamole. Mix all the ingredients together in a small bowl, season well and set aside until needed.

4. Remove the Quorn mixture from the heat, stir in the chopped coriander and serve immediately, garnished with a little fromage frais and accompanied by the guacamole.
Syns per serving (When following the Slimming World diet you are allowed 15 syns per day)
Original: 3½
Green: 13½

This recipe was taken from Slimming World's Best Ever Recipes,

Nutritional information
Guideline Daily Amount for 2,000 calories per day are: 70g fat, 20g saturated fat, 90g sugar, 6g salt.

Spiced Thai beef salad with wild rice

Spiced Thai beef salad with wild rice

This Slimming World spiced Thai beef rice salad is healthy, low-fat and great if you're on their Extra Easy diet!

• Serves: 4
• Cooking time: 55 mins
-60

Ingredients

'Whenever I cook rice or pasta, the pan would always boil over and mess up my hobs. My mum told me to rub the inside of the pan with vegetable oil to stop this. It works brilliantly.' Janice Wood, 38, Stoke-on-Trent, Staffordshire

• 198g (7oz) dried wild and longgrain rice
• 397g (14oz) lean frying, sirloin or fillet steak, cut into thin strips
• 2 garlic cloves, peeled and finely chopped
• 1tsp finely grated ginger
• 1tbsp finely chopped lemongrass
• 4 kaffir lime leaves, finely shredded
• 2 spring onions, finely sliced
• 2 red chillies, deseeded (optional) and finely chopped
• 1tbsp dark soy sauce
• 100ml (3½ fl oz) beef stock
• ½ cucumber, finely shredded
• Juice of 2 limes
• 1tbsp nam pla (Thai fish sauce)
• ½ tsp artificial sweetener (optional)

Method

1. Cook the rice according to the packet instructions, drain and transfer to a wide mixing bowl.

2. Heat a non-stick frying pan or wok over a high heat and when hot, add the beef strips, garlic, ginger, lemongrass, lime leaves, spring onions and red chillies. Stir-fry over a high heat for 5-6 mins or until the beef is sealed and lightly browned.
3. Add the soy sauce and stock and bring to the boil. Cook over a moderate heat for 8-10 mins, stirring often until all the liquid is absorbed. Remove from the heat and set aside. Toss the cucumber with the reserved rice and divide between four serving plates or bowls.
4. Mix together the lime juice, fish sauce and sweetener, if using, and stir until dissolved. Spoon this mixture over the beef and toss to mix well. Spoon the beef mixture over the rice and serve immediately.

Slimming World 'syns' per serving: Free on Extra Easy

By slimmingworld.com

Nutritional information
Guideline Daily Amount for 2,000 calories per day are: 70g fat, 20g saturated fat, 90g sugar, 6g salt.

Slimming World Spaghetti Bolognese

Slimming World Spaghetti Bolognese

Try this low-fat, full-flavour spaghetti Bolognese from the Slimming World Diet.

• Serves: 4
• Prep time: 10 mins
• Cooking time: 20 mins
• Skill level: Easy peasy
• Costs: Cheap as chips

• Child friendly

Ingredients

• Ingredients
• 1 onion, chopped
• 2 large garlic cloves, crushed
• 1 small carrot, diced
• 1 small red pepper, deseeded and chopped
• 1 small yellow pepper, deseeded and chopped
• 113g/4oz mushrooms, sliced
• 4 large sticks celery, chopped
• 227ml/8fl oz stock
• A pinch of dried chilli
• 283g/10oz extra lean minced beef
• 1 397g/14oz can chopped tomatoes or passata
• 4 level tbs tomato purée
• 1tbs chopped fresh oregano
• Balsamic vinegar
• Salt and pepper
• 400g cooked, wholemeal spaghetti

Method

1. To make the Bolognese: Fry chopped garlic, celery and onion using a low calorie oil spray, until soft.
2. Add extra lean minced beef (or Quorn if you want a vegetarian option) and brown in the pan.
3. Add chopped mushrooms, peppers, canned tomatoes or passata, oregano, thyme, carrots, tomato puree, dried chilli and a drop of balsamic vinegar if you like.
4. Simmer until sauce is thickened.
5. Season to taste. Pour over spaghetti and serve with a green salad on the side.
Syns per serving:
½ Syn on Extra Easy and Original*
* add 6 Syns if not using wholemeal pasta as a Healthy Extra

By slimmingworld.com

Nutritional information
Guideline Daily Amount for 2,000 calories per day are: 70g fat, 20g saturated fat, 90g sugar, 6g salt.

Slimming World's chicken and potato curry

Slimming World's chicken and potato curry

This guilt-free chicken curry from Slimming World is lower in calories than an Indian takeaway and is ready in 40 mins.

• Serves: 4
• Prep time: 10 mins
• Cooking time: 30 mins
(may need an extra 6 mins)
• Total time: 40 mins
• Skill level: Easy peasy
• Costs: Mid-price

• Spice level Medium
• Freezable
• Make in advance

Ingredients

Top tip: Using cheaper cuts of chicken like leg and thighs, will help to make this chicken curry less expensive.
• 1 onion, peeled and finely chopped
• 794g (1lb 12oz) skinless and boneless chicken breasts or thighs, cut into bite-sized pieces
• 4 large potatoes, peeled and cut into large bite-sized pieces
• 170g (6oz) baby leaf spinach, roughly chopped
• 2tbsp medium or hot curry powder
• 400g can chopped tomatoes
• Salt and freshly ground black pepper
• A large handful of chopped coriander and mint leaves

Method

1. Place a large, non-stick frying pan over a medium heat. When hot add the onion, chicken, potatoes, spinach and curry powder, stir to mix well. Stir-fry for 2-3 mins.
2. Add the chopped tomatoes and 397ml (14fl oz) of water and bring to the boil. Cover, reduce the heat to low and cook gently for 25-30 mins, or until the chicken and potatoes are cooked through and tender.

3. Remove from the heat and season well with salt and black pepper. Stir in the chopped herbs and serve immediately.
Syns per serving: Free* on Extra Easy
(When following the Slimming World diet you are allowed 15 syns per day)

By Slimming World
Nutritional information
Guideline Daily Amount for 2,000 calories per day are: 70g fat, 20g saturated fat, 90g sugar, 6g salt.

7 Reasons to Love Pomegranates (and Juice)
posted by Michelle Schoffro Cook


Pomegranates. These delicious fruits offer more than just incredible taste, they are anti-aging and anti-cancer powerhouses. Here are 7 reasons to add pomegranates or pomegranate juice to your diet.

1. They are anti-cancer powerhouses. Studies show protection again breast and lung cancers and a slowing of prostate cancer progression.

2. They protect your DNA. Compounds in pomegranates also appear to interact with the body’s genetic material for protection.

3. They reduce the effects of aging. Pomegran¬ates are packed with the antioxidant vitamin C—antioxidants help counter free radicals linked to aging and disease.

4. Pomegranates also contain the healing phytonutrients polyphenols and ellagic acid.

5. Pomegranate has been shown to be beneficial for osteoarthritis.

6. Pomegranate may help protect against heart disease by preventing plaque build-up. Pomegranate also lowers LDL cholesterol (the bad cholesterol) and raises HDL cholesterol (the good one). In people with high blood pressure, research shows that drinking only 1.7 ounces of pomegranate juice per day lowered systolic blood pressure by 5%.

7. It may prevent or slow the progression of Alzheimer’s disease. In one study, mice that were bred to develop Alzheimer’s disease accumulated significantly less amyloid plaque and performed better on mental tasks than control mice.

Here are some simple ways to enjoy pomegranates and pomegranate juice:

• You can eat them fresh or drink unsweetened bottled pomegranate juice. For the latter, I recommend diluting 1 part water to 1 part pomegranate juice to avoid blood sugar spikes and crashes that can happen with any juice.

• Mix 1 part pomegranate juice with 1 part sparkling water for an incredible spritzer.

• I sometimes use a splash of pomegranate juice in my salad dressing for incredible anti-aging benefits and to jazz up a plate of greens.

• I also throw a handful of pomegranate berries on top of a salad for an extra kick.

Adapted with permission from The Life Force Diet by best-selling author Michelle Schoffro Cook, BSc, RNCP, ROHP, DNM.

Read more: http://www.care2.com/greenliving/7-reasons-to-love-pomegranates-and-pomegranate-juice.html#ixzz10mB0NL00

The 7 Archangels

https://www.youtube.com/watch?v=dPNf0GrhST4

Arhanghelii celor 7 raze Archangels of the seven rays)

https://www.youtube.com/watch?v=MG3I_2Lpwno

Seven Archangels of MARY

https://www.youtube.com/watch?v=d4pYYvn4oyY

Nine Orders of Angels

https://www.youtube.com/watch?v=i0QAyHF00f4