Rejuvalife Vitality Institute
Beverly Hills CA

Healthy Recipes: Use What’s In Season

Cooking healthy meals does not have to be boring or bland. It’s all about finding new ways to use veggies and experimenting with simple flavor combinations. Putting together a healthy meal is a wonderful addition to a holistic approach to health, in addition to nutritional supplements, staying hydrated, and daily exercise. Using what is in season is a great way to mix it up in the kitchen, while getting the most flavors possible out of your food. Broccoli is available year round but is at its peak during fall and winter. Broccoli benefits include large amounts of vitamins C, A, and K, as well as fiber, potassium, and magnesium, all crucial for staving off the effects of aging. Eating broccoli will help you feel fuller longer, so it’s a great addition to a lunch because it well help you avoid unhealthy snacking later in the day. Cruciferous vegetables, in general, contain indole-3-carbinol, a phytonutrient that has been shown to protect against cancer. Other vegetable options in the cruciferous family include cabbage, kale, bok choy, and rutabaga.

In the store, look for tight, dark green buds and no yellowing. The stems are totally edible, too. Just peel and chop them, and throw them into the recipe for even more health benefit. Here’s a quick lunch recipe featuring these mini but mighty trees, plus chickpeas for more fiber and delicious feta cheese. Enjoy and let us know what you think!

Broccoli Salad with Creamy Feta Dressing

Ingredients:

• 1/3 cup crumbled feta cheese
• 1/4 cup nonfat plain yogurt
• 1 tablespoon lemon juice
• 1 clove garlic, minced
• 1/4 teaspoon freshly ground pepper
• 8 ounces broccoli crowns, trimmed and finely chopped (about 3 cups)
• 1 7-ounce can chickpeas, rinsed
• 1/2 cup chopped red bell pepper

Prepare:

1. Whisk together feta, yogurt, lemon juice, garlic, and pepper in a medium bowl.
2. Add broccoli, chickpeas, and bell pepper, toss to coat.
3. Serve at room temperature or chilled.

Summer Salad Recipe

What better way to enjoy the summer, then with a healthy and refreshing chicken salad?  Try this healthy spin on the traditional chicken salad!  We’ve added lots of healthy vegetables and fruits for flavor and eliminated the fattening mayo!

Cran Apple Chicken Salad

Ingredients
4 oz Chilled Chicken
1 cup Sweetened Dried Cranberries
1 cup Grapes-green
1/2 cup Red Onion
1 cup Red Delicious Apple
1/2 Chopped Pineapple
1 cup Chopped Green Bell Peppers
3/4 cup Cashew Nuts
8 oz Greek Yogurt (plain)
1 1/2 cups Whole Wheat Pasta Cooked
1/2 tsp Atlantic Sea Salt
1/8 tsp Ground Black Pepper (or to taste)

Directions
1) Prepare pasta and crush nuts (lightly pulse in food processor) ahead of time.

2) Pull or chop chicken. Chop pineapple, apple, red onion and bell pepper into either quarter-inch or half-inch pieces. Half the grapes.

3) Combine ALL ingredients except yogurt in large bowl.

4) Add yogurt and mix well with large spoon.

5) Chill for 2-4 hours. Serve and enjoy!

Cocommune – A Rave Review!

Happy 2010 folks!

I hope everybody had a great holiday and New Year celebration!

It’s the first work week of the year and I’ve got something exciting to tell you all!

This morning I checked into the office, just like any other day. Mail came in, FedEx dropped off some boxes, the usual.

Well, one of the boxes contained a special surprise, one that was so tasty the second I bit into it I just had to write about it!

It’s called Cocommune Bar, for Gastrointestinal, Digestive, and Immune Support.

Here’s what their makers have to say:

“Cocommune Bar™ is our latest, delicious creation in functional food bars. We have blended a rich dark chocolate with a generous amount of moist, chewy coconut filling to provide a taste that will rival even a Mounds® bar! This all natural, kosher food bar also contains a very useful 500mg of our specially prepared Tegricel™ colostrum per bar. This unique and potent colostrum was designed to enhance general immune function and to protect and repair damaged GI tissue from the use of NSAID’s. Tegricel™ can also be beneficial in other conditions such as Crohn’s, Celiac, IBS and ulcerative colitis that can result in intestinal damage.”

And what do I say? I say GIMMIE MORE – and the staff agrees!!!! These scrumptious bars are so delish (and healthy) I was shocked when I read the nutritional label. For just one serving (one bar is 40g) you’ve got 160 Calories, 12g of fat (remember, it’s made with coconut), 23g of carbs (that’s only 2 NET GRAMS PER SERVING!), 4 g of dietary fiber, 1 g of sugars (ONE GRAM!!!! Almost everything you pick up nowadays is simply made only of sugars!), 17g of sugar alcohol, 2g of protein, and 60mg of sodium.

The ingredients were a list of easy to read words. You know, I always frown and typically turn away from foods that have ingredients that I can’t even pronounce – a good rule of thumb: If you can’t pronounce an ingredient, it’s probably not something you want in your body.

Did I mention the chocolate is sugar free???

So if I haven’t enticed you enough, I say come on down and grab a bar for yourself. If you’re a fan of chocolate and coconut, I can assure you won’t be disappointed!!

The Girl Loves to Grill!

Being the food nut that I am, when I read Dr. Berger’s blog about grilling red meat, my heart just dropped.

This is definitely controversial (for me, at least) because we’ve heard for so many years that grilling especially is a healthier method of cooking rather than frying, for example. The problem with grilling and BBQ-ing is that most people figure “well done” means burning your steak down to a crisp. By charring and burning the meat, you’re essentially going to end up eating charcoal!

Well, I know how much we all the outdoors and grilling assorted meats (granted its freezing out now), so I dug a little deeper to give you pointers on the proper way to grill red meat.

1. Make sure the grill is hot!

a. Generally, anything (whether it’s an oven or grill) over 300°F is safe to cook meat on.
b. If you’re using a gas grill, turn it on and close the lid for about 10 minutes to burn and scrape off any remainders stuck on the grill
c. For charcoal grills, make sure all the coals are nice & red and no longer give off fire before placing the meat.

2. Meat should be seasoned and tenderized prior to grilling

a. If you’re using any oil in your seasoning, use lightly because oil will cause flare-ups and that will needlessly burn and carbonize the meat – Not Good!

3. Don’t let it get too hot

a. A higher flame means you can sear the meat and trap the juices but if it’s too high, the meat will be burned on the outside and left uncooked on the inside.

4. Remove the meat once you have it to your liking

a. Having a meat thermometer is a great tool to own in the kitchen. Using the meat thermometer, insert it into the thickest part of the meat. Temperatures should be as follows

i.      Rare: 120°F – 125°F
ii.      Medium-Rare: 130°F – 135°F
iii.      Medium: 140°F – 145°F
iv.      Medium-Well: 150°F – 155°F
v.      Well Done: 160°F+

b. If you don’t have a thermometer, press the center or thickest part of the meat with your finger. If it’s still soft and squishy, that means it’s rare and needs more time for cooking. Medium will be firm but still have its buoyancy and well done would feel very firm and not as resilient.

5. Note…

a. that the meat’s internal temperature will rise a minimum of 5°F after removing from the grill so if you want Medium steak, remove the meat off the grill when at 140°F.
b. that using a meat thermometer means you may lose some of the succulent juices when piercing the meat

I hope these tips help you grill the most succulent (and not to mention healthier & safer) of steaks!

Anoush!

~Sho

Tropical Smoothie & Soy Yogurt

It has been a week since Thanksgiving and if you’re like me, you had enough turkey & cranberry sauce to last you until next year. And being the holiday season, there are more family gatherings and feasts ahead, which means more food, more calories and more pounds to put on – yikes!

So, to keep those pesky pounds off and make sure you fit into your little black dress or snazzy suit this New Years, why not start your days with a refreshing smoothie!

Tropical Smoothie

Pineapple and papaya are rich in antioxidants and contain digestive-system stimulating enzymes – the perfect wake-me-up to any morning.

You will need:

• 1 ripe papaya, peeled, pitted, and chopped
• 1/2 fresh pineapple, peeled and chopped
• 2/3 cup soy milk
• 1 & 1/4 cups soy yogurt (you can purchase this at most grocery stores or you can make it yourself by following the recipe below. If you plan to purchase, I recommend getting the “light” soygurt)

Place all the ingredients in a juicer or blender and process until smooth. Serves 2.

Soy Yogurt

Making yogurt is not exactly the easiest thing in the world but it sure is an adventure!

Live yogurt helps to repopulate the digestive system with friendly bacteria to make sure it runs smoothly. This yogurt is delicious with fresh fruit, fruit purees, or simply with honey.

You will need:

• 2 & 1/2 cups soy milk
• 4 tbsp powdered soy milk
• 1 tbsp live plain soy yogurt

1. Boil the soy milk in a pan. Leave to cool until tepid. Add the powdered soy milk and yogurt and blend with a hand whisk.

2. Rinse a vacuum flask (AKA thermos) with boiling water to sterilize it. Pour in the soy mixture, then replace the lid and keep in a warm place overnight (an airing closet is ideal).

3. Empty the flask contents into smaller pots or jars and refrigerate. Save 1 tablespoon of yogurt to use as a starter next time you make yogurt.

Serves 4.

I hope you enjoy making these recipes and don’t forget to have fun when you cook! Be creative, try new things and always remember to share with the ones you love.

Anoush! (Enjoy!)
-Sho

Rose, Sara.Detox: The Process of Cleansing and Restoration. Bath: Parragon. 2006

Welcome to Sho-Stopper Recipes!

Hello to our dear patients and readers!

This is the first entry and beginning of our newest addition to the blog – The Sho-Stopper Recipes!

My name is Sho, the latest member of Team Rejuvalife, and I will be updating you with healthy and nutritional tips & recipes that are no doubt good for you but are easy to follow, scrumptious, and most importantly, enjoyable for you & the whole family.

My passion for cooking has long since developed when I was child and it’s all thanks to my family. My mother is always contemplating on what delicious meals she will be crafting for dinner.  – I’m lucky to say that there isn’t a single food my mom has made that I didn’t enjoy. Sundays were kept for my father who, to this day, still makes his infamous all-star breakfasts and dinners that usually came hot, right off the grill.

I can go on and on and on and on about food. What can I say? I love food!

And I hope that by sharing my passion and love for food to the world, you too will be able to enjoy one of the greatest gifts we have – Eating!!!

Let’s Start Cookin’!

-Sho