7 Dimensions of Wellness

7 Dimensions of Wellness
7 Dimensions of Wellness

Wednesday, August 27, 2008

CWUW supports "Going Local Week"



Hoosiers Encouraged to Participate in

GOING LOCAL Week by Eating More Local Foods


Event supporters’ long term goal is "eating of Indiana locally grown and produced foods will become the norm, not a novelty at Hoosier dinner tables across the state".


An increasing number of individuals are rejecting well traveled food items in favor of more locally grown and produced ones. They call themselves "locavores". The term refers to individuals who choose only to eat foods that have been grown and/or raised within 100 miles of their homes. Locavores pride themselves on finding and using ingredients that are locally available and in season. While few can realistically adhere to the extreme "rules" of a locavore diet, more and more individuals are expressing a desire to eat fresh, local, and in season food. In fact, the trend toward eating local food is the number one culinary trend in the United States. The supporters of GOING LOCAL Week in Indiana hope to encourage Hoosiers to follow that trend and eat more locally grown and produced food for a number of reasons.


Why Eat Local?
Depending on whom you ask, people have different reasons for wanting to put locally grow food on their tables. Some approach it by promoting the pure pleasure of eating freshly harvested food, the availability of varieties of food that are not normally stocked in grocery stores, and getting back in touch with the seasonality of their food. For some, it’s about food safety and the ability to trace a product back to its producer. Many note that locally grown food doesn’t sit on the shelves for a long time before it is consumed and is more nutritious. Others have an economic view reminding us that some experts point out over 200 farms per day in our country are closed or incorporated into larger enterprises. And there are those who voice concern for our environment and the use of fossil fuels in food transportation quoting the Leopold Center for Sustainable Agriculture’s statement that the average tomato travels 1,569 miles from the field to the grocery store.


The Economic Impact of Local Food Purchases in Indiana
Whatever the route, the conclusion is still the same. Eating local food is good for us, good for our environment, good for the strength of our Indiana farms and statewide food system, and good for the Indiana economy. The collective economic impact of each individual shopper who makes a choice to buy local food is astounding. If half of the over 2 million families in Indiana would spend $25.00 a month on local foods, the annual immediate economic impact to our local farm economy would exceed $300 million dollars. That number is further enhanced by the fact that a dollar spent on local food will "turn over" a number of times in the community so the initial dollar may actually generate an economic impact of several more dollars as the producer spends his/her dollar locally and others who then receive those dollars do the same. A recent study on the impact of local food dollars spent in the Seattle area demonstrated that for every $100 spent on local food, the local community benefitted by $200-$500 in economic impact. If we use that calculation for the aforementioned $300 million, then the economic impact to Indiana local communities could be in excess of between $600 million and $1.5 billion dollars per year!


GOING LOCAL Week
GOING LOCAL Week is a one week "challenge" to Indiana citizens to eat at least one Indiana locally grown or produced food at each meal during the seven day event which is scheduled for August 31-September 6th, 2008.


The objectives of GOING LOCAL Week are to:
Create an appreciation for the abundance and diversity of the Indiana food shed.

Make Indiana citizens more aware of the availability of local foods in their own communities.

Provide support and recognition for Indiana local food producers.

Increase Indiana residents’ consumption of locally grown/produced foods in a long term effort to encourage them to regularly purchase more locally produced items for their weekly meals so that "eating of Indiana locally grown and produced foods will become the norm, not a novelty at Hoosier dinner tables across the state".


According to the GOING LOCAL Week event supporters, when you buy local food, you are making a conscious choice to better your families’ eating habits, protect the environment, and improve the local rural economy. How do you start? It doesn’t take a tremendous effort--small changes can make a big difference.

Do some of your weekly shopping at local farmers’ markets, farm stands, and farm markets.

Visit an orchard or U-Pick and harvest your own produce.

Ask your local market if they sell locally grown food. Find restaurants that do the same. Support these establishments.

Participate in a CSA.

Take a farm tour in your area.

Research special foods that may be local to your area and seek them out.

Take a cooking or food preservation class which features local foods.

Encourage others to join you in this effort during GOING LOCAL Week. Host a pitch-in picnic or covered dish party and ask everyone to bring something made with local ingredients. Spend the evening talking about the food’s origins and learning about what’s available in your area.



Indiana Local Food Resources
Information about Indiana food and producers, listings of local food events and farm tours, as well as recipes featuring Indiana’s fresh, local, and in-season foods can be found on the GOING LOCAL site (www.goinglocal-info.com).
To find local foods and food producers, individuals are encouraged to use Indiana Market Maker which is a searchable data base of Indiana food and food producers (http://in.marketmaker.uiuc.edu/).



GOING LOCAL Week is supported by the GOING LOCAL site, Purdue University New Ventures Team, Office of Building Better Communities at Ball State, Indiana Cooperative Development Center, and the Purdue Extension.


CONTACT for GOING LOCAL week:
Victoria Wesseler
GOING LOCAL
victoria@goinglocal-info.com
www.goinglocal-info.com
Phone: 765-325-1000
Contact for Indiana Market Maker:
Dr. Maria Marshall Purdue University inmm@purdue.edu www.inmarketmaker.com Phone: 765-494-4268

Monday, August 25, 2008

Go Healthy When you Eat Out





Sometimes there’s nothing in the fridge and you really don’t want to cook - but just because you’re treating yourself to a restaurant meal doesn’t mean that you should forget about your health. It’s hard to control how food is cooked at restaurants, but there are some ways to make sure you’re getting the healthiest meal possible.


One major tip is to limit portion sizes! If your entree arrives and you see that it's way more than you should eat at one meal, get half wrapped up to take home before you even dig in. You'll savor the rest of your order and have lunch or dinner for later in the week.


Another tip is to order well! There are healthy choices available at just about any restaurant. Sometimes it may take a little more ingenuity on your part, but a healthy ordering strategy can save you. Here are some helpful tips for choosing healthy restaurant foods:


Pizza. Pizza can be delicious and nutritious, if you know what to order. Don’t order extra cheese and meaty toppings, instead try mushrooms, peppers, and other flavorful veggie toppings that will spice up your meal and deliver some vitamins. And watch out for special offers like breadsticks, cheesy crusts and dessert items they might be free, but their fat and calories definitely count!


Chinese Food. Chinese food in America is notoriously high in saturated fat. The key to getting ordering healthy off of the Chinese food menu is to go for steamed dishes with lots of veggies and little fat. Try an order of steamed vegetable dumplings and mixed vegetable stir-fry with brown rice. Treat yourself to a fortune cookie but stay away from crunchy deep-fried toppings. Also go for low-sodium soy sauce if they’ve got it it tastes just like normal soy sauce, but has just a fraction of the salt!


Mexican Food. Hearty burritos with beans, rice and veggies can satisfy even the biggest appetite. Avoid hard tacos and nacho chips they’re deep-fried and super fatty. Instead, try a soft taco with beans or fish, loaded up with rice, lettuce, tomatoes and salsa. Do yourself a favor and hold the cheese and sour cream.

Saturday, August 23, 2008

Thank you!!

CWUW would like to thank the women who came out and participated in the health focus group. The information that was provided was great!

Thanks to Einstein Bagels for their donation!!


More to come!!

LIVE LIFE WELL.....

Friday, August 22, 2008

Depression in Women



Contrary to popular belief, clinical depression is not a “normal part of being a woman” nor is it a “female weakness.” Depressive illnesses are serious medical illnesses that affect more than 19 million American adults age 18 and over each year.[1] Depression is a treatable medical illness that can occur in any woman, at any time, and for various reasons regardless of age, race or income.


Prevalence
Approximately 12 million women in the United States experience clinical depression each year.[2]
About one in every eight women can expect to develop clinical depression during their lifetime.[2]
Depression occurs most frequently in women aged 25 to 44.[3]


Contributing Factors
Many factors in women may contribute to depression, such as developmental, reproductive, hormonal, genetic and other biological differences (e.g. premenstrual syndrome, childbirth, infertility and menopause).[4]
Social factors may also lead to higher rates of clinical depression among women, including stress from work, family responsibilities, the roles and expectations of women and increased rates of sexual abuse and poverty.[4]


Gender Differences
Women experience depression at roughly twice the rate of men.[3]
Girls 14-18 years of age have consistently higher rates of depression than boys in this age group.[5]


PMS/PMDD
Twenty to forty percent of women may experience premenstrual syndrome and an estimated 3 to 5 percent have symptoms severe enough to be classified as Premenstrual Dysphoric Disorder (PMDD). [6]


Marriage/Childbirth
Married people have a lower rate of depression than those living alone. However, unhappily married people have the highest rates of depression; happily married men have the lowest rates.[3]
Approximately 10%-15% of all new mothers get postpartum depression, which most frequently occurs within the first year after the birth of a child.[7]


Co-occurring Illnesses
Research shows a strong relationship between eating disorders (anorexia and bulimia nervosa) and depression in women.[8] About 90-95% of cases of anorexia occur in young females.[9] Reported rates of bulimia nervosa vary from one to three out of 100 people.[6]
Research shows that one out of three depressed people also suffers from some form of substance abuse or dependence.[9]


Suicide
Although men are more likely than women to die by suicide, women report attempting suicide approximately twice as often as men.[10]
An estimated 15 percent of people hospitalized for depression eventually take their own lives.[11]
Treatment
Depression in women is misdiagnosed approximately 30 to 50 percent of the time.[12]
Fewer than half of the women who experience clinical depression will ever seek care.[13]
Fortunately, clinical depression is a very treatable illness. More than 80 percent of people with depression can be treated successfully with medication, psychotherapy or a combination of both. [3]


Women’s Attitudes Toward Depression:
According to a Mental Health America survey [14] on public attitudes and beliefs about clinical depression:
More than one-half of women believe it is “normal” for a woman to be depressed during menopause and that treatment is not necessary.
More than one-half of women believe depression is a “normal part of aging.”
More than one-half believe it is normal for a mother to feel depressed for at least two weeks after giving birth.
More than one-half of women cited denial as a barrier to treatment while 41% of women surveyed cited embarrassment or shame as barriers to treatment.
In general, over one-half of the women said they think they “know” more about depression than men do.


References
[1] National Institute of Mental Health: “The Numbers Count: Mental Illness in America,” Science on Our Minds Fact Sheet Series. Accessed August 1999.
http://www.nimh.nih.gov/publicat/numbers.cfm
[2] National Institute of Mental Health, Unpublished Epidemiological Catchment Area Analyses, (1999).
[3] National Institute of Mental Health: “Depression: Treat it. Defeat it.” Accessed June 1999.
Netscape: http://www.nimh.nih.gov/depression/genpop/gen_fact.htm.
[4] National Institute of Mental Health, D/ART Campaign: “Depression: What Every Woman Should Know,” (1995). Pub No. 95-3871.
[5] Kandel DB, Davies M: “Epidemiology of Depressive Mood in Adolescents: An Empirical Study,” Archives of General Psychiatry 1982; 39:1205-1212.
[6] National Institute of Mental Health. “Women Hold Up Half the Sky,” Updated June 1999.
Netscape: http://www.nimh.nih.gov/publicat/womensoms.cfm.
[7] Seidman D: “Postpartum Psychiatric Illness: The Role of the Pediatrician,” Pediatrics in Review, 19 (1998):128-131.
[8] Willcox M, Stattler, DN: “The Relationship Between Disorders and Depression,” The Journal of Social Psychology 1996; 136:269.
[9] National Institute of Mental Health: “Co-Occurrence of Depression with Medical, Psychiatric and Substance Abuse Disorders,”
Accessed July 1999. Netscape: http://www.nimh.nih.gov/depression/co_occur/abuse.htm
[10] Horton JA: “A Profile of Women’s Health in the United States,” The Women’s Health Data Book, 2nd ed., Jacobs Institute of Women’s Health, 1995.
[11] National Institute of Mental Health. “Helpful Facts About Depressive Illnesses,” (1994). Pub. No. 94-3875. Accessed June 1999.
Netscape: http://www.nimh.nih.gov/depression/genpop/dep_fact.htm.
[12] McGrath E, Keita GP, Strickland BR, Russo NF: “Women and Depression: Risk Factors and Treatment Issues. Washington, DC, American Psychological Association, 1990.
[13] Rupp A, Gause E, Regier D: “Research Policy Implications of Cost-of-Illness Studies for Mental Disorders,” British Journal of Psychiatry Suppl 1998; 36:19-25.
[14] National Mental Health Association, “American Attitudes about Clinical Depression and its Treatment,” (March 27, 1996).


For More Information:
For help finding treatment, support groups, medication information, help paying for your medications, your local Mental Health America affiliate, and other mental health-related services in your community, please click here to access our Frequently Asked Questions and Answers. If you or someone you know is in crisis now, seek help immediately. Call 1-800-273-TALK (8255) to reach a 24 hour crisis center or dial 911 for immediate assistance.
Page last updated: 03/09/2007

reprinted by permission from Mental Health America

Friday, August 15, 2008

CWUW online

We just wanted you to remember there are a number of ways to stay up to date with CWUW!!

Of course, Subscribe to the blog! We will try to provide information you can use for optimal health and well being.

CWUW is on Myspace! We're there to network with other organizations and individuals who are concerned about health and wellness.

Visit our organization's website to overall info about CWUW!! Learn how you can volunteer and become a part of the CWUW Crew!

And visit us at the 50 Million Pound Challenge - Join Team CWUW!!

Tuesday, August 12, 2008

Eating Fish May Prevent Memory Loss and Stroke


fresh tuna

(ScienceDaily) Eating tuna and other types of fish may help lower the risk of cognitive decline and stroke in healthy older adults, according to a new study.
For the study, 3,660 people age 65 and older underwent brain scans to detect silent brain infarcts, or small lesions in the brain that can cause loss of thinking skills, stroke or dementia. Scans were performed again five years later on 2,313 of the participants. The people involved in the study were also given questionnaires about fish in their diets.


The study found that people who ate broiled or baked tuna and other fish high in omega-3 fatty acids (called DHA and EPA) three times or more per week had a nearly 26 percent lower risk of having the silent brain lesions that can cause dementia and stroke compared to people who did not eat fish regularly. Eating just one serving of this type of fish per week led to a 13 percent lower risk. The study also found people who regularly ate these types of fish had fewer changes in the white matter in their brains.


"While eating tuna and other types of fish seems to help protect against memory loss and stroke, these results were not found in people who regularly ate fried fish," said Jyrki Virtanen, PhD, RD, with the University of Kuopio in Finland. "More research is needed as to why these types of fish may have protective effects, but the omega-3 fatty acids EPA and DHA would seem to have a major role."


Types of fish that contain high levels of DHA and EPA nutrients include salmon, mackerel, herring, sardines, and anchovies.
"Previous findings have shown that fish and fish oil can help prevent stroke, but this is one of the only studies that looks at fish's effect on silent brain infarcts in healthy, older people," said Virtanen. Research shows that silent brain infarcts, which are only detected by brain scans, are found in about 20 percent of otherwise healthy elderly people.


The study was supported by the National Heart, Lung and Blood Institute, the National Institute of Neurological Disorders and Stroke, the Finnish Cultural Foundation, Helsingin Sanomat Centennial Foundation, the Finnish Foundation for Cardiovascular Research, the Yrjö Jahnsson Foundation and the University of Kuopio.

Meatless Monday






Grilled Citrus Halibut Servings: 4

This healthy recipe for lightly-grilled halibut in a tangy marinade comes to us from our friends at Mrs. Dash. It's high in protein but low in saturated fat and a cinch to throw together on a busy night if you keep your grill accessible throughout the year. If not, you can also use your broiler.


Ingredients

2 tablespoons Mrs. Dash® Original Blend Seasoning

2 teaspoons Molly McButter® Natural Butter Flavor Sprinkles

1/4 cup lemon juice

3 tablespoons lime juice

3 tablespoons honey Dijon mustard

3 tablespoons olive oil

1 pound fresh or frozen halibut, cut into four equal pieces


Directions

Combine first five ingredients in resealable plastic bag. Add halibut and seal bag. Marinate for at least 30 minutes. Remove fish and discard marinade. Grill at medium high, 4-5 minutes per side, or until fish flakes easily.

Nutrition Information per Serving Calories: 266, Total Fat: 15g, Saturated Fat: 2g, Cholesterol: 36mg, Sodium: 179mg, Carbohydrate: 8g, Fiber: 0g, Protein: 24g

Saturday, August 9, 2008

What was that illness Bernie Mac had? -Sarcoidosis

http://www.chicagotribune.com/features/health/chi-sarcoidosis,0,5455872.story

Sarcoidosis—what's that?
It's an immune system disorder that affects tens of thousands of Americans. Symptoms include a persistent cough, shortness of breath, fatigue, night sweats, weight loss, small red bumps on the face, arms or buttocks, red, watery eyes, and arthritis in the ankles, elbows, wrists and hands, according to the Mayo Clinic. Most cases are mild, but severe cases can cause scarring in the lungs, a complication that occurs in 20 to 25 percent of patients.

What causes it?
Typically, our bodies fight perceived threats with an inflammatory response. With sarcoidosis, this response becomes excessive and ends up producing small clumps of cells that can cluster throughout the body. Large clusters can interfere with the functioning of organs, most commonly the lungs (more than 90 percent of cases), the eyes and the skin. In addition to lung scarring, it can cause serious eye conditions such as cataracts and glaucoma, or aching and swelling in the legs accompanied by arthritis.

Who gets it?
This is primary an illness of adults in the 20- to 40-year-old range. African-Americans are more prone to the condition than whites (the incidence rate among blacks is 35.5 cases per 100,000; among whites it's 10.9 per 100,000). African-American women are twice as likely as African-American men to be struck with the illness.


Why do people get it?
It's not clear what causes sarcoidosis, though experts believe environmental contaminants can help trigger a genetic susceptibility. Studies have found a link between this condition and irritants such as tree pollen, insecticides and moldy environments.

Can it be cured?
Not currently. The most common treatment is Prednisone, a steroid that can have serious side effects. Occasionally, physicians prescribe drugs known as immune system suppressants (such as Plaquenil and Methotrexate). While sarcoidosis can be severe, less than 5 percent of patients die of it. In the vast majority of cases, symptoms are mild and disappear over time. Mac had the condition until it went into remission in 2005. About one-third of patients have an "unrelenting," progressive form of this illness that typically leads to organ impairment.

Wednesday, August 6, 2008

Binge Eating Disorder

What it is and what it’s not

Binge Eating Disorder (BED) shares a common thread with all eating disorders - severe disturbances in eating behavior. People who have been diagnosed with BED have frequent episodes of compulsive overeating two days a week on average, and have had these episodes for at least six months. An episode is characterized by eating large amounts of food within a two-hour period and feeling that you cannot stop eating.

Binge eating disorder is probably the most common eating disorder. According to the National Institute of Eating Disorders, BED affects between two and five percent of Americans, with men making up a large percentage of that number. This disorder has similar characteristics to non-purging bulimia and is also referred to as compulsive eating disorder.

Most people with this problem are either overweight or obese, but normal-weight people also can have the disorder. About ten to fifteen percent of people who are mildly obese and who try to lose weight on their own or through commercial weight-loss programs have binge eating disorder. The disorder is even more common in people who are severely obese.

People with binge eating disorder frequently eat large amounts of food and feel a loss of control over their eating, as well as guilt after eating. However, eating too much does not mean you are a binge eater – most people occasionally overeat and then feel bad about it, or eat too much even when they’re not hungry. Neither does the rare “binge” on junk food (or any food) necessarily imply a disorder – most people respond to an urge to overindulge now and again.

People also often mistakenly describe binge eating as a form of bulimia, but the two disorders are different. Although people with bulimia often binge eat, they usually purge, fast, or exercise strenuously after an episode of binge eating. People with binge eating disorder don't necessarily do this.

Behaviors and warning signs

Some of the warning signs and behaviors associated with binge eating disorder include:


*Rapid weight gain
*Constant weight fluctuations
*Coping with distress by eating
*Loss of control over eating
*Avoiding social situations - especially those involving food
*Mood swings
*Eating large amounts of food late at night
*Eating large amounts of food when not physically hungry
*Eating abnormally large amount of food in short period of time
*Eating more rapidly than normal
*Secretive eating because of embarrassment
*Feelings of self-disgust, depression or guilt about bingeing
*Continuing to eat after feeling full, even if it causes discomfort


People with BED will exhibit at least three of these behaviors. However, remember that these examples do not provide a diagnosis. If you think you may have binge eating disorder, or want help overcoming even mild binge eating problems, speak to a health professional.

What causes it?

Repressed anger is a compelling factor in many females with BED
There are many psychological, cultural, and biological factors that contribute to binge eating disorder. Underlying issues associated with BED and other eating disorders include depression, diminished self-esteem, feelings of worthlessness, inability to cope with or communicate feelings, feelings of loss of control, and anxiety. Binge eating may be used as a coping mechanism for these issues.

For females

Our cultural preoccupation with female slimness and perfection is a clear contributor to eating disorders. Because full and healthy female figures are not valued by our society, women mistreat their bodies both in pursuit of an unattainable slimness, and out of guilt that they can’t fulfill the images of perfection surrounding them.

According to Louise Freedman, an eating disorders therapist interviewed by the Milwaukee Journal Sentinel, repressed anger is a compelling factor in many females with binge eating disorder. Freedman explains that in families where anger is not allowed to be expressed by a child to a parent, that child will instead process it through secret binge eating, starvation, or self-induced vomiting; the disorder is like a silent rage against the nurturer. Most parents still teach (whether consciously or not) that a good girl keeps her anger to herself. Freedman believes that parents who encourage their daughters to express their anger instead, might actually help prevent them from turning toward the violent cycles of binge eating.

Treating the disorder

Binge eating disorder puts a huge strain on your body and threatens physical health
Many people assume that a person with an eating disorder has a problem with food. However, eating disorders actually have more to do with the mental and emotional health of a person than their relationship to food. Depression, anxiety and other mood disorders are common in people with BED. Substance abuse is often also a problem.

Because binge eating disorder is really a symptom of underlying problems in a person's life, it often needs the help of a professional to be brought under control. If you are a binge eater, and have tried unsuccessfully to control the problem on your own, you may want to seek professional treatment.

The treatment of binge eating disorder is not only important for your mind, it is also vital for your body. The physical health risks associated with binge eating disorder include:

*Type 2 diabetes
*High blood pressure
*High cholesterol levels
*Gall bladder disease
*Heart disease
*Kidney failure or disease
*Certain types of cancer
*Complications during pregnancy

To avoid these complicated health problems, it's best to get your disorder under control as soon as possible.

Like other eating disorders, BED can be treated and a healthy weight restored. However, the sooner this disorder is diagnosed and treated, the better the outcome is likely to be. BED can require medical care and monitoring, as well as psychological and nutritional counseling. Some severe cases may require hospitalization.

For further information on where to get professional help, and for referral to binge eating disorder programs, click on the NIDDK link below.

Getting beneath the binge

Understanding what's going on beneath your bingeing is key to taking control of the disorder. Writing and processing your thoughts and feelings is the first step towards this understanding. Consider these statements that are true of many binge eaters, and use a journal to work through your reactions to the questions.

Binging is a temporary suspension from reality and feelings. Could this be true for you? When you binge do you think or feel anything, or are you just involved in eating? Think of some situations in your life that cause painful feelings. Are there any connections between these situations and feelings, and a binge episode?

Binge eaters have low self-esteem. Do you expect too much of yourself on the one hand, and on the other hand, are you ever really satisfied with your accomplishments? What does it take for you to be satisfied with yourself? What, in your eyes, would make you worthy of your own praise? Is your self-talk that of a caring best friend or a harsh critic that can't be pleased?

Binge eating is an outlet for unexpressed anger. Were you allowed to express anger as a child? How often do you express your anger now? After an argument with a loved one do you feel rejected, criticized, and guilty for causing it, even if you were not at fault? What do you think would happen if you expressed your anger?

People binge because they feel something is missing in their life. Ask yourself what is missing in your life. Go one step further - what can you do to change that?

Binge eating is often about rebellion. Some people say that when they binge it feels good because they are defying or rebelling against what has been expected of them. Does this ring true for you? If so, what or who are you rebelling against? Can you think of other ways to rebel without negative consequences?

Binges are predictable. Some people say that they can predict a binge – can you? Think about your last three binge episodes, what preceded them? Is there a common thread? Could you have predicted them? Could you have avoided them?


References :
This article was compiled in consultation with CalorieKing.com experts and in reference to the following sources:
National Eating Disorders Association, 'Binge Eating Disorder,' 2002, www.nationaleatingdisorders.org
'Finding hope when eating is a problem,' Milwaukee Journal Sentinel, Sept. 2000
Last updated: February 27th, 2007

Copyright © 1996-2008. All rights reserved. CalorieKing, 1001 W. 17th St., Ste. M, Costa Mesa, CA 92627.

Monday, August 4, 2008

Coconut Vegetable Curry

Coconut Vegetable Curry


This is a lighter, cholesterol-free vegetarian curry.
Per serving: 200 calories and 11g fat
Saves: 172 calories and 19g fat!

Ingredients:

This vegetarian makeover recipe replaces beef with vegetarian protein, regular high fat coconut milk with light, and reduces the amount of cooking oil.

To learn more about recipe makeovers see CalorieKing's library article "Smart Substitutes: Your Guide to Low-Calorie Cooking Alternatives".

Recipe Makeover

1 Tbsp oil
1 medium onion, chopped
2 tsp mild curry paste
1 tsp crushed garlic
1 cup broccoli florets
1 medium carrot, sliced
1 medium zucchini, sliced
8 baby squash, quartered
1 cup light coconut milk
1/2 tsp salt
14 oz Loma Linda Tender Bits
Traditional Recipe
2 Tbsp oil
1 medium onion, chopped
2 tsp curry paste or sauce
1 cup broccoli florets
1 medium carrot, sliced
8 baby squash, quartered
1 cup regular coconut milk
1/2 tsp salt
1 tsp soy sauce
1 lb beef strips

Directions:

RECIPE MAKEOVER:
Heat oil in a large frying pan. Add onion, curry paste and sauté until golden.

Add garlic and remaining vegetables. Continue to sauté for 5 minutes or until vegetables are tender. Stir through coconut milk, Loma Linda Tender Bits and salt. Heat through and serve.

Variations:

Serve with rice, if desired (serving suggestion is not included in the recipe analysis).

Author:
Recipe Makeover by Family Health Network

Sunday, August 3, 2008

Donate to CWUW

Help a great organization like CWUW serve women in Indianapolis. Your donations help to develop the organization and its programs.

Just use Paypal!! Its that simple or send your donation to:

Center of Wellness of Urban Women
1075 Broad Ripple Ave. Suite #238
Indianapolis, In 46205

Great things coming!!

CWUW has some great things in the works!!

In November: Health, Art, Music and Fun come together!!! Details to come!!

Reminder: Health Focus Group Saturday August 23rd, from 11am-1pm.

Join "Team CWUW" at the 50 million Pound Challenge!!

Add us to your Myspace Friends! http://www.myspace.com/cwuw

Remember to take a look at the links at the bottom of the Blog for health information you can use!!

Live Life Well!!