So I would first like to apologize for the time lapse between this post and my last post. My quest to find new recipes and tips to share with everyone is never ending and sometimes I hit a wall with my creativeness :-)
Below are some new yummy recipes for you to enjoy alone or with your family and friends. As you will see, some of these recipes do include some of products on the Ideal Protein product list.
**Bon Apetite**
Turkey Roll Up
1 Packet Ideal Protein Crepe
2 Slices Fat Free Turkey Breast
Fresh Spinach
Roasted Red Peppers
Roll the turkey, spinach & red pepper into the crepe.
(If you are the type that likes to split your 5-7oz protein meal, this could be a new favorite for you! The crepe is a Restricted Item and as we all know, restricted items are only allowed ONCE per day)
Baked Scallops with Wilted Garlic Spinach
7 oz Bay or Sea Scallops
Olive Oil or Olive Oil Spray
Lemon Pepper Seasoning (to taste)
Garlic, minced from the jar or fresh chopped
1-2 c. Spinach
Place scallops in baking pan and spray with olive oil and then add the lemon & pepper.
Bake scallops in 425 degree oven.
While scallops bake, add the Olive Oil spray or use 1 tsp olive oil in large pan. Add garlic and heat. Add fresh spinach and turn with tongs to coat. The spinach will wilt quite quickly.
Add baked scallops and serve.
Spicy Beef Flank Steak With Fresh Cucumber Salad
Preparation: 20 minutes
Marinating Time: 2 hours
Cooking: 10 minutes
Servings: 6
Ingredients:
Marinade:
1/2 cup extra virgin olive oil
1/4 cup rice vinegar
4 cloves garlic, crushed with the skin
1 teaspoon cumin
1/2 bunch of thyme
2 teaspoons crushed black pepper
2 peppers, finely chopped
2 bay leaves
2 x 1 pound of beef flank steak
salt and pepper
Cucumber Salad:
2 cucumbers cut in big chunks 1/2 inch x 1/2 inch
10 mint leaves, chopped
1/4 onion, finely cut
1/4 cup olive oil
juice of 1 lemon
salt and pepper
Preparation:
In a large Ziploc bag, mix all marinade ingredients and set aside. Make shallow incisions in the steak so the marinade penetrates more. Let marinate in the refrigerator for at least 2 hours. In a large salad bowl, mix all cucumber salad ingredients, 30 minutes before serving. Preheat barbeque at high temperature. Put steak on hot grill to seer. Season to taste. Grill for about 5 minutes on each side. Serve steak rare or pinkish. Don't overcook flank steak-it would get a bit stiff.
Ginger and Coriander Skewered Steaks(Grill or Broiler)
Preparation: 15 minutes
Marinating Time: minimum 1 hour
Cooking: 10 minutes
Servings: 4
Ingredients:
8 x 2 oz tenderloin steaks, 1-inch thick
4 green onions
2 Tablespoons fresh lime juice
1/3 cup olive oil
2 Tablespoons grated onion
2 Tablespoons fresh grated ginger root
1 clove garlic, crushed
1 teaspoon red pepper flakes
1 teaspoon ground coriander
1 teaspoon turmeric
salt, to taste
Preparation:
Place 2 steaks side by side on a tray. Push one skewer diagonally through both steaks. Push a second skewer diagonally, in the opposite direction to the first skewer, to secure the 2 steaks together, forming a cross with the 2 skewers. Thread half of a green onion on to the pointed end of each of the skewers. Repeat with remaining steaks, skewers, and green onions. Combine lime juice, olive oil, onion, ginger, garlic, red pepper flakes, coriander, turmeric and salt in a bowl. Pour mixture over skewered steaks. Cover and refrigerate for at least 1 hour.
Cooking instructions:
On barbecue, grill over medium-high heat for 3 minutes per side for rare, 4 minutes per side for medium rare, 6 minutes per side for well done.
In oven, preheat broiler. Broil for 3 minutes per side for rare, 4 minutes per side for medium rare, 6 minutes per side for well done.
Skewer and marinate steaks up to 8 hours in advance. Cover and refrigerate. For a complete meal, serve these brochettes with a vegetarian chop suey. It is so easy to stir-fry some vegetables! And for the sauce, simply add the reserved marinade of the brochettes that you will have boiled beforehand. And make sure vegetables remain crispy-they are so much tastier and more nutritious that way!
Snack Time:
Key Lime Tarts
Equivalent to 2 Ideal Protein servings
Makes approximately 6 tarts
Ingredients:
Filling
4 + 1 packets of True Lime flavoring (approximately 1 level teaspoon)
3 ounces of water
Splenda or Stevia, to taste
1 packet of Ideal Protein Vanilla Pudding
Crust
1 packet of Ideal Protein Maple Oatmeal
1 egg white
1 to 1 1/2 ounces of water
Meringue
2 egg whites for meringue
Mini-muffin baking cups
Non-stick spray
Preparation:
Filling: dissolve True Lime flavoring in water. Add a little Stevia or Splenda to taste. The taste should be sweet but tart.
Add the contents of one Ideal Protein Vanilla pudding and mix well until smooth.
No lumps. The consistency will be thicker than your normal pudding. Cover and refrigerate.
For the crust: pre-heat the oven at 350 degrees Fahrenheit. Mix the packet of Ideal Protein Maple Oatmeal with the egg white and water, just enough for a stiff but manageable dough to form.
Lightly coat your muffin tins with non-stick spray. Moisten your hands(if you don't, the 'dough' will stick to your fingers) and form little balls using approximately 2 to 3 teaspoons of dough. Place one dough ball in each baking cup.
Press dough down as thinly as possible across the bottom and the sides forming a little 'cup'(the dough will "poof" a little during baking). Bake for approximately 5 minutes or longer, if necessary.
For crispy tart shells, remove them from the muffin tin and place them upside down on fop of the tin and bake for a few more minutes until golden brown. If the cup cake shells are too thick, don't bother, as they will be too hard. Cool on a wire rack.
Take key lime filing out of the refrigerator and stir in the last packet of True Lime flavoring to give your filling an extra tangy Florida key lime bite.
For the meringue: beat two egg whites until stiff peaks form. Fill 'pastry' shells till not quite full. Garnish with a small dollop of meringue and a tiny slice of paper-thin slice of fresh lime.
Cinnamon Mochaccino
Ingredients:
1 packet of Ideal Protein Cappuccino Drink
1/2 teaspoon instant coffee
1/8 teaspoon cocoa powder (<1g carbs)
A dash of cinnamon
6 ounces water (more if you want it less creamy)
Preparation:
Pour cold water into a shaker and add all the other ingredients. Shake well until completely dissolved and enjoy a scrumptious shake.
New Dressing Ideas
Rockin' Red Pepper Vinegarette
1/4 cup Olive Oil
1/4 cup Cider Vinegar
1 tbs White Onion
1-2 Clove Pressed Garlic
Pinches of Rosemary & Thyme
1/2 tsp Dried Whole Oregano
1/2 tsp Dry Mustard
1/2 tsp Paprika
1/2 of Roasted Red Pepper
Blend thoroughly in a blender, salt to taste and chill overnight.
Roasted Garlic Dressing
2 Tablespoons French shallots, chopped
1/3 cup apple cider vinegar
1 teaspoon Dijon mustard
1/2 teaspoon salt
pinch white pepper
1 egg white
6 cloves garlic, roasted in a 360 degree oven until softened and lightly browned (about 20 minutes)
1 cup olive oil
In a blender, blend all ingredients except oil. While blender is running, add oil in a thin stream until emulsified. Serve roasted garlic vinaigrette immediately.
Thai Dressing
1 clove garlic, finely chopped
1/2 teaspoon fresh ginger, finely sliced
3 Tablespoons rice vinegar
1 teaspoon Splenda or Stevia
1 teaspoon soy sauce
1/4 cup olive oil
1 teaspoon sesame seeds
1/4 teaspoon red pepper, crushed
Combine all ingredients and mix well.
Tomato Dressing
1/2 cup tomatoes, chopped
2 Tablespoons white vinegar
1/2 teaspoon dried basil
1/2 teaspoon dried thyme
1/2 teaspoon Dijon mustard
In a blender, blend tomatoes, vinegar, basil, thyme, and mustard until well combined. To store, transfer to a jar with a tight-fitting lid and refrigerate for up to 2 days. Shake well before serving tomato vinaigrette.
Tuesday, January 25, 2011
Thursday, December 2, 2010
December Is Here!!
As we hit the month of December, that means that New Years is right around the corner. What do we all want to do for New Years? Lose Weight - Well those of you that are on our Weight Loss Program already have the upper hand on this New Years Resolution. You can always give the gift of health to your family and friends by sharing your new healthier lifestyle with them. As our blog readers know, we strive to use this space to empower everyone to achieve optimum health. We LOVE sharing our recipes and health information with YOU.
Here are some recipes to kick off the month of December. If you have any to share, please post them on the wall or send them to us: ipparischiro@gmail.com. We love getting feedback :-)
Chopped Salad with Lemon and Dill
Ingredients
5 cups shredded romaine lettuce (about 1 head)
2 cups shredded radicchio (1/2 head)
2 scallions, chopped
3 tablespoons olive oil
2 tablespoons lemon juice
1 tablespoon fresh dill, or 1 teaspoon dried
Sea Salt and freshly ground black pepper
Directions
In a large bowl toss together the romaine, radicchio, and scallions. In a small bowl, whisk together the olive oil, lemon juice, dill, salt and pepper, to taste. Pour the dressing onto the salad and toss.
Flank Steak with Provencal Style Rub
Ingredients
7 to 9 anchovies
8 cloves garlic
4 teaspoons Dijon mustard
2 teaspoons dried herbes de Provence
1 teaspoon kosher salt
1/2 teaspoon freshly ground black pepper
1/4 cup extra-virgin olive oil
1 flank steak, about 2 pounds
Lemon wedges
Directions
Position a broiler pan on the rack closest to the broiler and preheat to high for at least 10 minutes.
Pulse the anchovies, garlic, Dijon mustard, herbes de Provence, salt and pepper in a small food processor. Add the olive oil and pulse to mix. Rub the paste all over the steak.
Carefully pull the preheated pan from the broiler, set the steak in the center of the rack (it should sizzle when it hits the pan), and return to the broiler. Cook until the meat feels firm but still gives gently when pressed, 8 to 10 minutes for medium rare. (If your pan rack has preheated properly, it will not be necessary to turn the meat. However, if your broiler doesn't have a high output of heat, turn the meat 3/4 of the way through cooking to finish off the other side.)
Remove the meat from the broiler, remove it to a cutting board and let it rest for 5 to 10 minutes. Thinly slice the meat, against the grain, set on a platter. Serve warm with lemon wedges.
Thyme- and Sesame-Crusted Pacific Halibut
Ingredients
1 tablespoon lemon juice
1 tablespoon extra-virgin olive oil
1/2 teaspoon minced garlic
Freshly ground pepper to taste
7 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
Directions
Preheat oven to 450°F. Line a baking sheet with foil.
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.
Meanwhile, combine sesame seeds and thyme in a small bowl.
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 preparedbaking sheet and roast until just cooked through, 10 to 14 minutes. Serve with lemon wedges.
To toast sesame seeds: Place in a small dry skillet and cook over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.
Here are some recipes to kick off the month of December. If you have any to share, please post them on the wall or send them to us: ipparischiro@gmail.com. We love getting feedback :-)
Chopped Salad with Lemon and Dill
Ingredients
5 cups shredded romaine lettuce (about 1 head)
2 cups shredded radicchio (1/2 head)
2 scallions, chopped
3 tablespoons olive oil
2 tablespoons lemon juice
1 tablespoon fresh dill, or 1 teaspoon dried
Sea Salt and freshly ground black pepper
Directions
In a large bowl toss together the romaine, radicchio, and scallions. In a small bowl, whisk together the olive oil, lemon juice, dill, salt and pepper, to taste. Pour the dressing onto the salad and toss.
Flank Steak with Provencal Style Rub
Ingredients
7 to 9 anchovies
8 cloves garlic
4 teaspoons Dijon mustard
2 teaspoons dried herbes de Provence
1 teaspoon kosher salt
1/2 teaspoon freshly ground black pepper
1/4 cup extra-virgin olive oil
1 flank steak, about 2 pounds
Lemon wedges
Directions
Position a broiler pan on the rack closest to the broiler and preheat to high for at least 10 minutes.
Pulse the anchovies, garlic, Dijon mustard, herbes de Provence, salt and pepper in a small food processor. Add the olive oil and pulse to mix. Rub the paste all over the steak.
Carefully pull the preheated pan from the broiler, set the steak in the center of the rack (it should sizzle when it hits the pan), and return to the broiler. Cook until the meat feels firm but still gives gently when pressed, 8 to 10 minutes for medium rare. (If your pan rack has preheated properly, it will not be necessary to turn the meat. However, if your broiler doesn't have a high output of heat, turn the meat 3/4 of the way through cooking to finish off the other side.)
Remove the meat from the broiler, remove it to a cutting board and let it rest for 5 to 10 minutes. Thinly slice the meat, against the grain, set on a platter. Serve warm with lemon wedges.
Thyme- and Sesame-Crusted Pacific Halibut
Ingredients
1 tablespoon lemon juice
1 tablespoon extra-virgin olive oil
1/2 teaspoon minced garlic
Freshly ground pepper to taste
7 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
Directions
Preheat oven to 450°F. Line a baking sheet with foil.
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.
Meanwhile, combine sesame seeds and thyme in a small bowl.
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 preparedbaking sheet and roast until just cooked through, 10 to 14 minutes. Serve with lemon wedges.
To toast sesame seeds: Place in a small dry skillet and cook over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.
Thursday, November 18, 2010
The Healthier Holiday Recipes
With Thanksgiving right around the corner (can you believe that it is next week!), I have put together a list of the delicious and nutritious holiday menu items. Whether you participate on our Ideal Protein Weight Loss Program or just want to make some healthier food choices this holiday season, you will find that these recipes not only satisfy your taste buds but they will leave your waist line feeling thankful and uncheated.
I have included as much nutritional information about each dish as possible. Hopefully you will enjoy these as much as my family does!!!
Now before you get started with the recipes, I would like to share with you a Fun Food Fact regarding the star of this upcoming holiday...TURKEY: If you are looking for a lean cut of meat, turkey is hard to beat. A 3-ounce serving of skinless white meat contains 25 grams of protein, barely 3 grams of fat, and less than 1 gram of saturated fat. Dark meat has more saturated fat than white meat, and eating the skin adds a hefty wallop of these bad fats. Turkey is also a good source of arginine. As with other amino acids, the body uses this one to make new protein. Arginine is also the raw material for making nitric oxide, a substance that relaxes and opens arteries. Whether foods rich in arginine help keep arteries open has prompted both research and debate.
Apple-Shallot Roasted Turkey
Ingredients
•1 10- to 12-pound turkey
•2 tablespoons canola oil
•2 tablespoons chopped fresh parsley, plus 3 sprigs
•1 tablespoon chopped fresh sage, plus 3 sprigs
•1 tablespoon chopped fresh thyme, plus 3 sprigs
•1 teaspoon kosher salt
•1 teaspoon freshly ground pepper
•1 1/2 pounds shallots, peeled and halved lengthwise, divided
•1 tart green apple, quartered
•3 cups water, plus more as needed
Preparation
1. Position rack in lower third of oven; preheat to 475°F.
2. Remove giblets and neck from turkey cavities and reserve for making Turkey Giblet Stock. Place the turkey, breast-side up, on a rack in a large roasting pan; pat dry with paper towels.
3. Combine oil, chopped parsley, sage, thyme, salt and pepper in a small bowl. Rub the herb mixture all over the turkey, under the skin and onto the breast meat. Place herb sprigs, 6 shallot halves and apple in the cavity. Tuck the wing tips under the turkey. Tie the legs together with kitchen string. Add 3 cups water to the pan.
4. Roast the turkey until the skin is golden brown, 45 minutes. Remove the turkey from the oven. If using a remote digital thermometer, insert it into the deepest part of the thigh, close to the joint. Cover just the breast with a double layer of foil, cutting as necessary to fit. Scatter the remaining shallots in the pan around the turkey. Reduce oven temperature to 350° and continue roasting until the thermometer (or an instant-read thermometer inserted into the thickest part of the thigh without touching bone) registers 165°F, 1 to 1 3/4 hours more. If the pan dries out, tilt the turkey to let juices run out of the cavity into the pan and add 1cup water.
5. Transfer the turkey to a serving platter (reserve pan juices and shallots) and tent with foil. Make Cider Gravy (recipe follows). Let the turkey rest for 20 minutes. Remove the string and carve.
Nutrition
Per serving: 155 calories; 5 g fat (1 g sat, 2 g mono); 63 mg cholesterol; 25 g protein; 0 g fiber; 115 mg sodium; 258 mg potassium.
***DISCARD THE APPLE WHEN THE TURKEY IS FINISHED COOKING – DO NOT EAT IT!!!!***
Typically I do NOT promote the use of Gravy for Ideal Protein (Remember, you can always make gravy out of your IP Soup Packets - Chicken, Leek or Mushroom)
Cider Gravy
Ingredients
•4 cups Turkey Giblet Stock, (recipe follows) or reduced-sodium chicken broth, divided
•3 tablespoons all-purpose flour
•1 1/4 cups apple cider
•2 tablespoons cider vinegar
•1/4 teaspoon salt
•Freshly ground pepper, to taste
Preparation
1. When you remove the turkey from the roasting pan, leave the roasted shallots behind. Skim off any visible fat from the pan juices.
2. Whisk 1/2 cup Turkey Giblet Stock (or chicken broth) and flour in a small bowl until smooth; set aside.
3. Set the roasting pan over two burners on medium-high heat. Add cider and vinegar; bring to a boil and cook, scraping up the browned bits from the pan, until the liquid is reduced by about half, 6 to 8 minutes. Add the remaining 3 1/2 cups stock (or broth). Increase heat to high; return to a boil, whisking often. Boil until the liquid is reduced by about half, 8 to 12 minutes.
4. Whisk the reserved flour mixture into the pan. Boil, whisking constantly, until the gravy is thickened, 1 to 3 minutes. Remove from the heat and pour the gravy through a fine sieve into a large measuring cup. (Discard the solids.) Season with salt and pepper.
Nutrition
Per 3-tablespoon serving: 28 calories; 0 g fat (0 g sat, 0 g mono); 7 mg cholesterol; 5 g carbohydrates; 1 g protein; 0 g fiber; 56 mg sodium; 28 mg potassium.
Turkey Giblet Stock
Ingredients
•Neck and giblets from a 10- to 12-pound turkey
•6 cups water
•1 medium onion, peeled and quartered
•1 medium carrot, chopped
•1 stalk celery, chopped
•1 bay leaf
•1 sprig fresh thyme
•1 teaspoon whole black peppercorns
Preparation
1. Combine neck and giblets (except liver), water, onion, carrot and celery in a large saucepan; bring to a boil. Add bay leaf, thyme and peppercorns. Reduce heat and simmer, skimming and discarding any foam, for 1 hour.
2. Strain stock through a fine-mesh sieve into a medium bowl and let cool. Discard solids.
Tips & Notes
•Make Ahead Tip: Cover and refrigerate for up to 1 day.
Nutrition
0 g fat (0 g sat, 0 g mono); 0 mg cholesterol; 0 g protein; 0 g fiber; 0 mg sodium; 0 mg potassium.
Nutrition Note: After straining, the stock has few calories (about 25) and negligible nutrients except sodium (about 23 mg) per cup.
Mushrooms and Peppers with Herbs
Ingredients
•1 cup chopped red Bell pepper
•8 oz sliced mushrooms
•2 cloves garlic
•1 t dried thyme or 1 T fresh thyme
•2 T chicken/turkey stock
•small amount of olive oil to coat pan
Preparation
Heat the oil in the pan on medium-high, and add the mushrooms. Cook until they begin to brown and add the peppers. Cook for 2-3 minutes,and then add salt and pepper, and the garlic and herbs. Cook for 30 more seconds (don't burn the garlic!), and add the wine or stock. Cook until the liquid evaporates.
Makes two pretty large servings, each with 7 grams of carb plus 3 grams of fiber.
Sauteed Zucchini Coins
Ingredients
•1 tablespoon olive oil
•2 cups thinly sliced yellow zucchini
•2 cups thinly sliced green zucchini
•1 teaspoon dill weed
•2 tablespoons fresh cilantro
•2 scallions, chopped
•2 tablespoons lemon juice
Preparation
1. In a large, nonstick frying pan, heat the oil over medium heat.
2. Add the zucchini slices and saute until their colors intensify, about 5 minutes.
3. Add the dill, cilantro and scallions and stir until evenly mixed.
Transfer to a serving bowl. Sprinkle with lemon juice and serve immediately.
Seared Endive
Ingredients
•1 tablespoon water
•6 heads of Belgian endive, washed and halved
•Juice from 1 lemon
•1/8 teaspoon sea salt
•Ground black pepper, if desired
•2 tablespoons chopped fresh parsley
Preparation
1. In a large skillet, heat the water over medium heat.
2. Add the endive, cut sides down. Cover and cook for several minutes until the outer leaves turn translucent.
3. Remove from the heat and uncover. Squeeze lemon juice over the endive and add salt and pepper to taste. Transfer to a serving dish and garnish with parsley. Serve immediately.
Garlicky Green Beans
Ingredients
•2 pounds green beans, trimmed
•3 tablespoons extra-virgin olive oil
•3 tablespoons minced garlic
•3 tablespoons minced fresh parsley
•1 tablespoon chopped fresh tarragon, or 2 teaspoons dried
•1/2 teaspoon sea salt
•Freshly ground pepper, to taste
Preparation
1. Bring a large pot of water to a boil. Place a large bowl of ice water next to the stove.
2. Add half the green beans to the boiling water and cook until tender-crisp, about 4minutes. Transfer the beans with a slotted spoon to the ice water to cool. Repeat with the remaining beans. Place a kitchen towel on a baking sheet and use a slotted spoon to transfer the beans from the ice water; blot dry with another towel.
3. Just before serving, heat oil in a large Dutch oven or large skillet over medium heat. Add garlic and cook, stirring constantly, until fragrant, about 30 seconds. Add the green beans and stir. Add parsley, tarragon, salt and pepper and cook, stirring, until heated through, 1 to 3 minutes.
Nutrition
Per serving: 92 calories; 6 g fat (1 g sat, 4 g mono); 0 mg cholesterol; 10 g carbohydrates; 0 g added sugars; 2 g protein; 4 g fiber; 148 mg sodium; 186 mg potassium.
Lemon-Dill Green Beans
Ingredients
•1 pound green beans, trimmed
•4 teaspoons chopped fresh dill
•1 tablespoon minced shallot
•1 tablespoon extra-virgin olive oil
•1 tablespoon lemon juice
•1 teaspoon whole-grain mustard
•1/4 teaspoon sea salt
•1/4 teaspoon freshly ground pepper
Preparation
1. Bring an inch of water to a boil in a large saucepan fitted with a steamer basket. Add green beans, cover and cook until tender-crisp, 5 to 7 minutes. Remove from the heat.
2. Meanwhile, whisk dill, shallot, oil, lemon juice, mustard, salt and pepper in a large bowl. Add the green beans and toss to coat. Let stand about 10 minutes before serving to blend flavors.
**This lemon and dill vinaigrette is a natural complement to green beans. It's also great tossed with steamed asparagus or drizzled over sliced fresh tomatoes. This recipe serves 4. To make this recipe serve 10, multiply all the ingredients by 2 1/2: Use 2 1/2 pounds green beans, 3 tablespoons dill, 2 1/2 tablespoons each shallot, oil and lemon juice, 2 1/2 teaspoons mustard and 3/4 teaspoon each salt and pepper.**
Cauliflower Mash
Ingredients
•1 head of fresh cauliflower
•Onion powder
•Garlic powder
•Sea Salt, to taste
•1 packet of Ideal Protein Leek soup or Ideal Protein Chicken soup
Optional: Wasabi Powder (to taste – gives it a zing!)
Optional: 1-2 tsp. Olive Oil
Preparation
1. Steam (preferred) or boil the cauliflower until it is very, very soft. Drain the water (if boiled).
2. Add the seasonings (be creative) and add ••• -1 packet of any of the soup mixes (to taste). Add Olive Oil and mash well - serve steaming hot.
Roasted Broccoli with Garlic and Chile
Ingredients
•1 head broccoli (about 1 1/2 pounds), cut into long florets
•2 tablespoons olive oil
•5 garlic cloves (skin on)
•1/2 teaspoon red-pepper flakes
•Coarse salt and ground pepper
•1 to 2 tablespoons fresh lemon juice
Preparation
1. Preheat oven to 450 degrees. On a rimmed baking sheet, toss together broccoli, olive oil, garlic, and red-pepper flakes. Season with coarse salt and ground pepper. Roast until broccoli is browned and tender, about 20 minutes, stirring halfway through.
2. Toss with fresh lemon juice.
Lemony Shredded Brussels Sprouts
Ingredients
•2 tablespoons olive oil
•2 pounds brussels sprouts, trimmed and shredded with a knife or food processor
•Coarse salt and ground pepper
•2 tablespoons fresh lemon juice
Preparation
1. In a large nonstick skillet, heat oil over medium-high, add brussels sprouts and 2tablespoons water; season with salt and pepper. Cook, stirring occasionally, until crisp-tender, 8 to 10 minutes.
2. Remove from heat, and stir in lemon juice.
Custard
Ingredients
•2 Butterscotch IP Puddings
•2 Vanilla IP Puddings
•1 Egg White
•Dash of Sea Salt
•Pumpkin Pie Spice & Nutmeg (To Taste)
•Water, per the directions on the back of each IP Pudding Packet
**Serves 4**
Preparation
1. In your blender, add all ingredients and blend well.
2. Divide into 4 ramekin dishes, Bake 20 minutes 350 Degrees
3. Chill
I hope you have enjoyed reading over these recipes. I know I enjoyed sharing them with you. If you would like something different, never hesitate to send us a message.
From all of us at ASWC to you...Please have a safe, happy and healthy holiday!!
I have included as much nutritional information about each dish as possible. Hopefully you will enjoy these as much as my family does!!!
Now before you get started with the recipes, I would like to share with you a Fun Food Fact regarding the star of this upcoming holiday...TURKEY: If you are looking for a lean cut of meat, turkey is hard to beat. A 3-ounce serving of skinless white meat contains 25 grams of protein, barely 3 grams of fat, and less than 1 gram of saturated fat. Dark meat has more saturated fat than white meat, and eating the skin adds a hefty wallop of these bad fats. Turkey is also a good source of arginine. As with other amino acids, the body uses this one to make new protein. Arginine is also the raw material for making nitric oxide, a substance that relaxes and opens arteries. Whether foods rich in arginine help keep arteries open has prompted both research and debate.
Apple-Shallot Roasted Turkey
Ingredients
•1 10- to 12-pound turkey
•2 tablespoons canola oil
•2 tablespoons chopped fresh parsley, plus 3 sprigs
•1 tablespoon chopped fresh sage, plus 3 sprigs
•1 tablespoon chopped fresh thyme, plus 3 sprigs
•1 teaspoon kosher salt
•1 teaspoon freshly ground pepper
•1 1/2 pounds shallots, peeled and halved lengthwise, divided
•1 tart green apple, quartered
•3 cups water, plus more as needed
Preparation
1. Position rack in lower third of oven; preheat to 475°F.
2. Remove giblets and neck from turkey cavities and reserve for making Turkey Giblet Stock. Place the turkey, breast-side up, on a rack in a large roasting pan; pat dry with paper towels.
3. Combine oil, chopped parsley, sage, thyme, salt and pepper in a small bowl. Rub the herb mixture all over the turkey, under the skin and onto the breast meat. Place herb sprigs, 6 shallot halves and apple in the cavity. Tuck the wing tips under the turkey. Tie the legs together with kitchen string. Add 3 cups water to the pan.
4. Roast the turkey until the skin is golden brown, 45 minutes. Remove the turkey from the oven. If using a remote digital thermometer, insert it into the deepest part of the thigh, close to the joint. Cover just the breast with a double layer of foil, cutting as necessary to fit. Scatter the remaining shallots in the pan around the turkey. Reduce oven temperature to 350° and continue roasting until the thermometer (or an instant-read thermometer inserted into the thickest part of the thigh without touching bone) registers 165°F, 1 to 1 3/4 hours more. If the pan dries out, tilt the turkey to let juices run out of the cavity into the pan and add 1cup water.
5. Transfer the turkey to a serving platter (reserve pan juices and shallots) and tent with foil. Make Cider Gravy (recipe follows). Let the turkey rest for 20 minutes. Remove the string and carve.
Nutrition
Per serving: 155 calories; 5 g fat (1 g sat, 2 g mono); 63 mg cholesterol; 25 g protein; 0 g fiber; 115 mg sodium; 258 mg potassium.
***DISCARD THE APPLE WHEN THE TURKEY IS FINISHED COOKING – DO NOT EAT IT!!!!***
Typically I do NOT promote the use of Gravy for Ideal Protein (Remember, you can always make gravy out of your IP Soup Packets - Chicken, Leek or Mushroom)
Cider Gravy
Ingredients
•4 cups Turkey Giblet Stock, (recipe follows) or reduced-sodium chicken broth, divided
•3 tablespoons all-purpose flour
•1 1/4 cups apple cider
•2 tablespoons cider vinegar
•1/4 teaspoon salt
•Freshly ground pepper, to taste
Preparation
1. When you remove the turkey from the roasting pan, leave the roasted shallots behind. Skim off any visible fat from the pan juices.
2. Whisk 1/2 cup Turkey Giblet Stock (or chicken broth) and flour in a small bowl until smooth; set aside.
3. Set the roasting pan over two burners on medium-high heat. Add cider and vinegar; bring to a boil and cook, scraping up the browned bits from the pan, until the liquid is reduced by about half, 6 to 8 minutes. Add the remaining 3 1/2 cups stock (or broth). Increase heat to high; return to a boil, whisking often. Boil until the liquid is reduced by about half, 8 to 12 minutes.
4. Whisk the reserved flour mixture into the pan. Boil, whisking constantly, until the gravy is thickened, 1 to 3 minutes. Remove from the heat and pour the gravy through a fine sieve into a large measuring cup. (Discard the solids.) Season with salt and pepper.
Nutrition
Per 3-tablespoon serving: 28 calories; 0 g fat (0 g sat, 0 g mono); 7 mg cholesterol; 5 g carbohydrates; 1 g protein; 0 g fiber; 56 mg sodium; 28 mg potassium.
Turkey Giblet Stock
Ingredients
•Neck and giblets from a 10- to 12-pound turkey
•6 cups water
•1 medium onion, peeled and quartered
•1 medium carrot, chopped
•1 stalk celery, chopped
•1 bay leaf
•1 sprig fresh thyme
•1 teaspoon whole black peppercorns
Preparation
1. Combine neck and giblets (except liver), water, onion, carrot and celery in a large saucepan; bring to a boil. Add bay leaf, thyme and peppercorns. Reduce heat and simmer, skimming and discarding any foam, for 1 hour.
2. Strain stock through a fine-mesh sieve into a medium bowl and let cool. Discard solids.
Tips & Notes
•Make Ahead Tip: Cover and refrigerate for up to 1 day.
Nutrition
0 g fat (0 g sat, 0 g mono); 0 mg cholesterol; 0 g protein; 0 g fiber; 0 mg sodium; 0 mg potassium.
Nutrition Note: After straining, the stock has few calories (about 25) and negligible nutrients except sodium (about 23 mg) per cup.
Mushrooms and Peppers with Herbs
Ingredients
•1 cup chopped red Bell pepper
•8 oz sliced mushrooms
•2 cloves garlic
•1 t dried thyme or 1 T fresh thyme
•2 T chicken/turkey stock
•small amount of olive oil to coat pan
Preparation
Heat the oil in the pan on medium-high, and add the mushrooms. Cook until they begin to brown and add the peppers. Cook for 2-3 minutes,and then add salt and pepper, and the garlic and herbs. Cook for 30 more seconds (don't burn the garlic!), and add the wine or stock. Cook until the liquid evaporates.
Makes two pretty large servings, each with 7 grams of carb plus 3 grams of fiber.
Sauteed Zucchini Coins
Ingredients
•1 tablespoon olive oil
•2 cups thinly sliced yellow zucchini
•2 cups thinly sliced green zucchini
•1 teaspoon dill weed
•2 tablespoons fresh cilantro
•2 scallions, chopped
•2 tablespoons lemon juice
Preparation
1. In a large, nonstick frying pan, heat the oil over medium heat.
2. Add the zucchini slices and saute until their colors intensify, about 5 minutes.
3. Add the dill, cilantro and scallions and stir until evenly mixed.
Transfer to a serving bowl. Sprinkle with lemon juice and serve immediately.
Seared Endive
Ingredients
•1 tablespoon water
•6 heads of Belgian endive, washed and halved
•Juice from 1 lemon
•1/8 teaspoon sea salt
•Ground black pepper, if desired
•2 tablespoons chopped fresh parsley
Preparation
1. In a large skillet, heat the water over medium heat.
2. Add the endive, cut sides down. Cover and cook for several minutes until the outer leaves turn translucent.
3. Remove from the heat and uncover. Squeeze lemon juice over the endive and add salt and pepper to taste. Transfer to a serving dish and garnish with parsley. Serve immediately.
Garlicky Green Beans
Ingredients
•2 pounds green beans, trimmed
•3 tablespoons extra-virgin olive oil
•3 tablespoons minced garlic
•3 tablespoons minced fresh parsley
•1 tablespoon chopped fresh tarragon, or 2 teaspoons dried
•1/2 teaspoon sea salt
•Freshly ground pepper, to taste
Preparation
1. Bring a large pot of water to a boil. Place a large bowl of ice water next to the stove.
2. Add half the green beans to the boiling water and cook until tender-crisp, about 4minutes. Transfer the beans with a slotted spoon to the ice water to cool. Repeat with the remaining beans. Place a kitchen towel on a baking sheet and use a slotted spoon to transfer the beans from the ice water; blot dry with another towel.
3. Just before serving, heat oil in a large Dutch oven or large skillet over medium heat. Add garlic and cook, stirring constantly, until fragrant, about 30 seconds. Add the green beans and stir. Add parsley, tarragon, salt and pepper and cook, stirring, until heated through, 1 to 3 minutes.
Nutrition
Per serving: 92 calories; 6 g fat (1 g sat, 4 g mono); 0 mg cholesterol; 10 g carbohydrates; 0 g added sugars; 2 g protein; 4 g fiber; 148 mg sodium; 186 mg potassium.
Lemon-Dill Green Beans
Ingredients
•1 pound green beans, trimmed
•4 teaspoons chopped fresh dill
•1 tablespoon minced shallot
•1 tablespoon extra-virgin olive oil
•1 tablespoon lemon juice
•1 teaspoon whole-grain mustard
•1/4 teaspoon sea salt
•1/4 teaspoon freshly ground pepper
Preparation
1. Bring an inch of water to a boil in a large saucepan fitted with a steamer basket. Add green beans, cover and cook until tender-crisp, 5 to 7 minutes. Remove from the heat.
2. Meanwhile, whisk dill, shallot, oil, lemon juice, mustard, salt and pepper in a large bowl. Add the green beans and toss to coat. Let stand about 10 minutes before serving to blend flavors.
**This lemon and dill vinaigrette is a natural complement to green beans. It's also great tossed with steamed asparagus or drizzled over sliced fresh tomatoes. This recipe serves 4. To make this recipe serve 10, multiply all the ingredients by 2 1/2: Use 2 1/2 pounds green beans, 3 tablespoons dill, 2 1/2 tablespoons each shallot, oil and lemon juice, 2 1/2 teaspoons mustard and 3/4 teaspoon each salt and pepper.**
Cauliflower Mash
Ingredients
•1 head of fresh cauliflower
•Onion powder
•Garlic powder
•Sea Salt, to taste
•1 packet of Ideal Protein Leek soup or Ideal Protein Chicken soup
Optional: Wasabi Powder (to taste – gives it a zing!)
Optional: 1-2 tsp. Olive Oil
Preparation
1. Steam (preferred) or boil the cauliflower until it is very, very soft. Drain the water (if boiled).
2. Add the seasonings (be creative) and add ••• -1 packet of any of the soup mixes (to taste). Add Olive Oil and mash well - serve steaming hot.
Roasted Broccoli with Garlic and Chile
Ingredients
•1 head broccoli (about 1 1/2 pounds), cut into long florets
•2 tablespoons olive oil
•5 garlic cloves (skin on)
•1/2 teaspoon red-pepper flakes
•Coarse salt and ground pepper
•1 to 2 tablespoons fresh lemon juice
Preparation
1. Preheat oven to 450 degrees. On a rimmed baking sheet, toss together broccoli, olive oil, garlic, and red-pepper flakes. Season with coarse salt and ground pepper. Roast until broccoli is browned and tender, about 20 minutes, stirring halfway through.
2. Toss with fresh lemon juice.
Lemony Shredded Brussels Sprouts
Ingredients
•2 tablespoons olive oil
•2 pounds brussels sprouts, trimmed and shredded with a knife or food processor
•Coarse salt and ground pepper
•2 tablespoons fresh lemon juice
Preparation
1. In a large nonstick skillet, heat oil over medium-high, add brussels sprouts and 2tablespoons water; season with salt and pepper. Cook, stirring occasionally, until crisp-tender, 8 to 10 minutes.
2. Remove from heat, and stir in lemon juice.
Custard
Ingredients
•2 Butterscotch IP Puddings
•2 Vanilla IP Puddings
•1 Egg White
•Dash of Sea Salt
•Pumpkin Pie Spice & Nutmeg (To Taste)
•Water, per the directions on the back of each IP Pudding Packet
**Serves 4**
Preparation
1. In your blender, add all ingredients and blend well.
2. Divide into 4 ramekin dishes, Bake 20 minutes 350 Degrees
3. Chill
I hope you have enjoyed reading over these recipes. I know I enjoyed sharing them with you. If you would like something different, never hesitate to send us a message.
From all of us at ASWC to you...Please have a safe, happy and healthy holiday!!
Tuesday, October 19, 2010
Recipes: Spiced Turkey & Vegetables Touched By Lemon
Please enjoy the recipes below - Serve them together or separate!!!
Spiced Turkey Medallions
Ingredients.
1 pound of boneless turkey breast
1 1/2 tablespoons smoked paprika
1 teaspoon chipotle chili powder
1 teaspoon granulated garlic
Kosher salt
Black pepper
1-2 Tbsp Olive Oil
Preparation
Heat the grill pan on high
Cut Turkey into Medallions (Small pieces of meat - They are about 2 to 3 bites) and place them into a deep bowl.
Add Spices and Oil to Turkey Medallions(smoked paprika, chipotle powder, granulated garlic, two nice pinches of salt, pepper and 1 tablespoon or so of olive oil)
Using a pair of tongs, mix everything together until it is all fully incorporated and your medallions are coated with spices and oil.
Cooking The Medallions
The the turkey and put it right on the VERY HOT grill pan. Let this cook for about 1-2 minute on each side and give it a flip. Certain parts of the pan are hotter than others. Especially the middle. What you want to look for is good grill marks when it has good grill marks a flip it over. If it doesn’t have good growth marks let it cook for a little bit
Once cooked - Place on a plate and enjoy!
Vegetables Touched By Lemon
Ingredients
1/2 head small cauliflower, cut into florets
2 C broccoli, cut into florets
2 Tbsp lemon juice
1 Tbsp olive oil
1 clove garlic, minced
2 tsp fresh parsley, chopped
Preparation
1. Steam broccoli and cauliflower until
tender (about 10 minutes).
2. In small saucepan, mix the lemon juice,
oil, and garlic, and cook over low heat
for 2 or 3 minutes.
3. Put vegetables in serving dish. Pour
lemon sauce over them. Garnish with
parsley.
Spiced Turkey Medallions
Ingredients.
1 pound of boneless turkey breast
1 1/2 tablespoons smoked paprika
1 teaspoon chipotle chili powder
1 teaspoon granulated garlic
Kosher salt
Black pepper
1-2 Tbsp Olive Oil
Preparation
Heat the grill pan on high
Cut Turkey into Medallions (Small pieces of meat - They are about 2 to 3 bites) and place them into a deep bowl.
Add Spices and Oil to Turkey Medallions(smoked paprika, chipotle powder, granulated garlic, two nice pinches of salt, pepper and 1 tablespoon or so of olive oil)
Using a pair of tongs, mix everything together until it is all fully incorporated and your medallions are coated with spices and oil.
Cooking The Medallions
The the turkey and put it right on the VERY HOT grill pan. Let this cook for about 1-2 minute on each side and give it a flip. Certain parts of the pan are hotter than others. Especially the middle. What you want to look for is good grill marks when it has good grill marks a flip it over. If it doesn’t have good growth marks let it cook for a little bit
Once cooked - Place on a plate and enjoy!
Vegetables Touched By Lemon
Ingredients
1/2 head small cauliflower, cut into florets
2 C broccoli, cut into florets
2 Tbsp lemon juice
1 Tbsp olive oil
1 clove garlic, minced
2 tsp fresh parsley, chopped
Preparation
1. Steam broccoli and cauliflower until
tender (about 10 minutes).
2. In small saucepan, mix the lemon juice,
oil, and garlic, and cook over low heat
for 2 or 3 minutes.
3. Put vegetables in serving dish. Pour
lemon sauce over them. Garnish with
parsley.
Tuesday, October 12, 2010
Fun Tips For Fall Fitness
Please take a few mins to read the article below. I found this as I was doing some early morning research and thought I would share this info with everyone!!
Five Fun Tips for Fall Fitness
With their kids in school, many parents pledge to take advantage of their family's new fall schedule by adding a daily workout to their routine. Here are five tips for making fall the most fit season of all:
1. Seize the moment: Time, or the lack of it, is often cited as the biggest challenge to sustaining an exercise regimen. When the kids return to school, what better way to use some of that precious time than getting in shape?
Your workout doesn't have to take a lot of time. Even a half hour walking your neighborhood pays off in increased energy and stamina. Most health-club aerobics classes are just an hour long, yet offer big fitness dividends. Taking care of yourself is one of the best things you can do for your family.
2. Enjoy the year's most beautiful season: In many parts of the United States, autumn is a near-sacred season, with its warm, sunny days, cool evenings and postcard perfect colors. Get outside and enjoy the season by bicycling, walking, hiking, jogging, and playing golf and tennis.
Explore parks in your area; find a new bike path through the woods, take a walk around a lake. The time spent out in nature will do as much good for your mind as for your body.
3. Return to your club or gym: It takes 30 days to make fitness a habit, and supplementing outdoor exercise with increasingly frequent visits to your health club will help diversify your exercise regimen and set the stage for regular workouts once autumn's leaves have fallen.
A well-rounded fitness regimen is important. While aerobic activity such as running or bicycling is good for your heart, resistance training is also a critical component of a balanced program, so be sure to take advantage of your club's weight lifting equipment.
4. An apple a day: In many parts of the country, autumn is synonymous with the apple harvest. Rich in antioxidants and flavonoids, both of which reduce the oxidation of LDL cholesterol, inhibiting the growth of dangerous plaques along blood vessel walls, and dietary fiber, apples are a delicious and nutritious snack that can be enjoyed any time of day.
Remember that each of us should be getting at least four to five servings of fresh fruit and vegetables every day. However, nine out of 10 Americans do not meet these recommendations.
5. Make it social: One of the great things about exercise is that it doesn't need to be done alone. Find a friend with a similar fitness level and goals; having a partner helps you both stay motivated. You can use your exercise time to catch up on each other's lives.
Boredom is the number one killer of good health and fitness regimens.
Exercising with a friend puts the fun back into your workout.
Five Fun Tips for Fall Fitness
With their kids in school, many parents pledge to take advantage of their family's new fall schedule by adding a daily workout to their routine. Here are five tips for making fall the most fit season of all:
1. Seize the moment: Time, or the lack of it, is often cited as the biggest challenge to sustaining an exercise regimen. When the kids return to school, what better way to use some of that precious time than getting in shape?
Your workout doesn't have to take a lot of time. Even a half hour walking your neighborhood pays off in increased energy and stamina. Most health-club aerobics classes are just an hour long, yet offer big fitness dividends. Taking care of yourself is one of the best things you can do for your family.
2. Enjoy the year's most beautiful season: In many parts of the United States, autumn is a near-sacred season, with its warm, sunny days, cool evenings and postcard perfect colors. Get outside and enjoy the season by bicycling, walking, hiking, jogging, and playing golf and tennis.
Explore parks in your area; find a new bike path through the woods, take a walk around a lake. The time spent out in nature will do as much good for your mind as for your body.
3. Return to your club or gym: It takes 30 days to make fitness a habit, and supplementing outdoor exercise with increasingly frequent visits to your health club will help diversify your exercise regimen and set the stage for regular workouts once autumn's leaves have fallen.
A well-rounded fitness regimen is important. While aerobic activity such as running or bicycling is good for your heart, resistance training is also a critical component of a balanced program, so be sure to take advantage of your club's weight lifting equipment.
4. An apple a day: In many parts of the country, autumn is synonymous with the apple harvest. Rich in antioxidants and flavonoids, both of which reduce the oxidation of LDL cholesterol, inhibiting the growth of dangerous plaques along blood vessel walls, and dietary fiber, apples are a delicious and nutritious snack that can be enjoyed any time of day.
Remember that each of us should be getting at least four to five servings of fresh fruit and vegetables every day. However, nine out of 10 Americans do not meet these recommendations.
5. Make it social: One of the great things about exercise is that it doesn't need to be done alone. Find a friend with a similar fitness level and goals; having a partner helps you both stay motivated. You can use your exercise time to catch up on each other's lives.
Boredom is the number one killer of good health and fitness regimens.
Exercising with a friend puts the fun back into your workout.
ROW: Meat and Veggie Meatballs
Meat & Veggie Meatballs
1 lb Ground Turkey or 93% Lean Ground Beef
2 Egg Whites
1/4 c dried parsley
1/2 tsp pepper
1/2 tsp salt
1/2 tsp paprika
1 tsp onion powder
1 1/2 tsp minced garlic
3/4 c grated zucchini
3/4 c grated cauliflower
1/2 c finely chopped mushrooms or spinach (You can use both!)
Mix ingredients together, make into balls. Place on non stick baking sheet & bake at 425 for 20 mins.
You can top these delicious meatballs with some crushed/stewed tomatoes or use the Walden Farms Marinara Sauce.
Serve it up with a salad and you have dinner in under an hour!!!
1 lb Ground Turkey or 93% Lean Ground Beef
2 Egg Whites
1/4 c dried parsley
1/2 tsp pepper
1/2 tsp salt
1/2 tsp paprika
1 tsp onion powder
1 1/2 tsp minced garlic
3/4 c grated zucchini
3/4 c grated cauliflower
1/2 c finely chopped mushrooms or spinach (You can use both!)
Mix ingredients together, make into balls. Place on non stick baking sheet & bake at 425 for 20 mins.
You can top these delicious meatballs with some crushed/stewed tomatoes or use the Walden Farms Marinara Sauce.
Serve it up with a salad and you have dinner in under an hour!!!
Tuesday, October 5, 2010
Raising Awareness
As we all know, October is National Breast Cancer Awareness Month. I have found some of the info below while doing some research. Please share this information with all of the women in your life:
In 2006 (the most recent year for which statistics are available), more than 191,000 women were diagnosed with breast cancer and more than 40,000 women died from the disease. One in eight women will be affected by breast cancer at some point in her life
The Best Defense – A Good Offense
Breast cancer at its earliest stages doesn’t cause any symptoms and is too small
to be felt as a lump. But full-field digital mammograms have been shown to give accurate readings for all women – and especially for women under 50, those with dense breast tissue or who are nearing menopause.
Lowering Your Risk
No one knows the exact reason some women develop breast cancer, but scientists have found that there are a few risk factors, some of which you can change. The factors you can’t change include:
Your age – a woman’s chance of getting breast cancer rises as she ages.
Your family history – women who have family members with breast or ovarian cancer have a higher risk of developing breast cancer themselves. If this is the case for you, your provider may suggest you be tested for two genes, BRCA1 and BRCA2, that greatly increase your risk of developing breast cancer.
Your menstrual history – beginning your periods before age 12 or going through menopause after age 55 increases your risk of developing breast cancer. Not having a child before age 35 can increase your risk of developing breast cancer, as well.
The factors you can change include:
Your weight – being overweight increases your risk of developing breast cancer.
Hormone replacement therapy – speak with your provider about the risks and benefits of using hormone replacement therapy to control menopause symptoms.
Drinking — heavy drinking can increase your risk, so drink in moderation.
Know the Signs
The best way to catch breast cancer early is through regular mammograms. It’s also important to know your body. If you notice any of the following symptoms, make an appointment with your healthcare provider:
- A new lump in your breast or underarm area
- Thickening or swelling of a part of your breast
- Irritation or dimpling of the skin on your breast
- Redness or flaky skin on the breast or in the nipple area
- Pulling in of the nipple or pain in the nipple area
- Discharge from the nipple
- A change in size or shape of the breast
- Pain in any area of the breast
Talk to your healthcare provider at your next appointment about his or her recommendations for mammograms. Your provider can also show you how to perform a breast self-examination, another important way to discover breast cancer early.
In 2006 (the most recent year for which statistics are available), more than 191,000 women were diagnosed with breast cancer and more than 40,000 women died from the disease. One in eight women will be affected by breast cancer at some point in her life
The Best Defense – A Good Offense
Breast cancer at its earliest stages doesn’t cause any symptoms and is too small
to be felt as a lump. But full-field digital mammograms have been shown to give accurate readings for all women – and especially for women under 50, those with dense breast tissue or who are nearing menopause.
Lowering Your Risk
No one knows the exact reason some women develop breast cancer, but scientists have found that there are a few risk factors, some of which you can change. The factors you can’t change include:
Your age – a woman’s chance of getting breast cancer rises as she ages.
Your family history – women who have family members with breast or ovarian cancer have a higher risk of developing breast cancer themselves. If this is the case for you, your provider may suggest you be tested for two genes, BRCA1 and BRCA2, that greatly increase your risk of developing breast cancer.
Your menstrual history – beginning your periods before age 12 or going through menopause after age 55 increases your risk of developing breast cancer. Not having a child before age 35 can increase your risk of developing breast cancer, as well.
The factors you can change include:
Your weight – being overweight increases your risk of developing breast cancer.
Hormone replacement therapy – speak with your provider about the risks and benefits of using hormone replacement therapy to control menopause symptoms.
Drinking — heavy drinking can increase your risk, so drink in moderation.
Know the Signs
The best way to catch breast cancer early is through regular mammograms. It’s also important to know your body. If you notice any of the following symptoms, make an appointment with your healthcare provider:
- A new lump in your breast or underarm area
- Thickening or swelling of a part of your breast
- Irritation or dimpling of the skin on your breast
- Redness or flaky skin on the breast or in the nipple area
- Pulling in of the nipple or pain in the nipple area
- Discharge from the nipple
- A change in size or shape of the breast
- Pain in any area of the breast
Talk to your healthcare provider at your next appointment about his or her recommendations for mammograms. Your provider can also show you how to perform a breast self-examination, another important way to discover breast cancer early.
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