Tag Archives: phase 1

Recipe: Prosciutto Chicken

I’ve had some requests for easy, weeknight Phase 1 dinner ideas…this one fits the bill!

I made it a few nights ago and thought it was delicious. My husband and I ate 2 of the chicken breasts with a big salad and some quinoa, so we had 2 more for lunch.  That’s one of my biggest tips for eating healthy…double a dinner recipe so you have something easy to reheat at lunch time.

Prosciutto Chicken

4 chicken breasts
4 pieces of prosciutto
8 slices of lemon, thinly sliced
1/4 cup butter, at room temperature
1 teaspoon garlic powder
salt and pepper

Combine butter and garlic powder and set aside.  Place one chicken breast in between two pieces of plastic wrap and pound with a rolling pin to 1/2″ thick. Repeat with the other pieces of chicken breast and place them in a greased baking dish.  Place a piece of prosciutto and two slices of lemon on each piece. Dot each chicken breast with 1/4 of the butter and season with pepper.  Bake at 350° for about 30 minutes.

Makes 4 servings.

Don’t know why I didn’t take a picture when it came out of the oven…probably because it smelled soooo good. It’s garlic-lemon-salty goodness. And so easy! It took me all of 5 minutes to take the ingredients out of the frig, “assemble” and put this in the oven. This is definitely an easy weeknight meal 🙂

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Some Things I’ve Learned in 2011…

This year I became much more cognizant of health. (I’m sure, in part, because I’m writing all of my thoughts and research about health right here!)

The process of staying healthy–the effort to eat well, make time for exercise, make better choices, and of course, get enough sleep–is NOT an easy proposition in this day and age.

If you read my last post on what Americans are eating these days, the food options we are choosing are not usually healthy ones. Exercise is often the last item on a daily calendar and somehow that “appointment” gets lost in the shuffle of life.  And sleep. One of my passions these days as a sleep consultant.  As my business has grown, I get A LOT of friends asking, “Does this work for adults too? I have insomnia [or some other sleep issue].” It seems that if we’re lucky enough to get to bed at a reasonable hour each night and able to get enough hours of shut, we’re in the minority.

I say let’s make health a priority for 2012!  There are a whole bunch of different resolutions floating around my house today…some are BIG and some are small, but ALL will contribute to a healthier you (or me):

1.  My husband and I are going back on the Phase 1 diet  after falling off the wagon over the holidays. A nice bonus is that you can quite easily shed those extra fruit cake pounds by eating whole foods.  Try it for 4 weeks. See if that lingering sinus infection or sore throat goes away, and if those migraines or lethargic feelings actually disappear. AND it’s actually LESS expensive (double duty for that financial resolution too!)

2. Drinking more water (including coconut water).  I think I need to be more aware of my hydration…my skin is DRY!

3. Going to bed (and waking up) at the same time every day.  If you read my post about Daylight Saving Time and that extra hour of sleep, you get a sense of the sleep debt we all are carrying around.  If you need an alarm clock to wake up in the morning, you have a sleep debt.  Try going to bed earlier every night for a week (not sleeping in a few hours on the weekend–that messes up your circadian rhythm) and see if that puts a dent in reducing your sleep debt.

4. Exercise more. I’ve mentioned that I’ve never had an issue with weight…which is actually a downside to being thin. Most people are motivated to exercise because they want to change the way they look. (If you’re someone who does it to get your insides in order too, good for you!) I often push exercise to the back burner when I’m busy. But I’m going to try to walk our dog more and actually get to the gym on a regular basis. I will never be a 5-6 times a week kind of exercise girl, but I should be able to pull off 3-4. That’s my goal.

5. Spending more quality time with my kids.  This year, we’ve had surgeries. Out-of-town guests. I’ve started a new business. I’m volunteering at church. I tutor math.  I make time for all of these things, and I should make more time to PLAY with my kids. Just 20 minutes each day makes such a difference. And not 20 minutes while you have one eye on your computer screen or are mentally reviewing your to-do list in your head. REALLY PLAYING, down on the floor, getting messy kind of play.

6. I try to have one “learning” resolution every year. This year it’ll be to more fully understand all of the computer “stuff” I’m using to grown my business.  I just got on twitter (@sleepbetterbaby) and am feeling like a grandma learning about # and retweets! There are so many things to do with a business Facebook page (mine is Sleep Training Solutions) and I’ve barely scratched the surface.  And Mailchimp.  That cute little monkey “spokesman” is taunting me these days because I’m not really sure how to use email distribution systems.

So those are my resolutions for the New Year. I hope they last into February (and beyond!) It feels productive to write them down and see them on paper (or computer screen). It doesn’t seem so daunting now that all of my IDEAS are a 6 item list.

So HAPPY NEW YEAR! May 2012 be a year full of health and prosperous for all  🙂

Care to share your resolution(s)?

What is the Average American Eating?

If you had to estimate how many pounds of food the average American eats per year, what would say?

[Average is a 5’9″ male or 5’4″ female, approximately 36.6 years old…]

Any guesses?

You’re going to be shocked.

Every year, the average American eats 1996.3 pounds of food…that’s almost 2 TONS?!

I recently came across a website that showed the number of POUNDS of food we are eating by food group. Being on the Phase 1 diet, I was especially interested to see how much food we eat that is NOT on the diet:

600 lb Dairy (non-cheese)
193 lb Wheat Products and cereal
56 lb Corn
141 lb Caloric sweeteners (including  42 lbs Corn Syrup)

990 lbs!? That’s almost HALF of what we’re eating for the whole year!  If you think like I do, that certain foods are actually medicinal (those with anti-fungal properties) and some actually encourage fungi to thrive (sugar, grains, peanuts, pistachios, corn), then it makes sense why we, as a society, are sicker than ever!

The research was broken down further to show the “really bad foods” too:

29 lbs of French fries
53 gallons of Soda
23 lbs of Pizza
24 lbs of Ice Cream

No wonder obesity is such an issue in our country.

I truly believe that people don’t understand that the foods they eat are directly impacting their bodies. The INSIDE of their bodies. People usually adopt healthy eating habits when they notice their pants are getting snug, but not necessarily when they get random tummy troubles or an increase in sinus infections.

It would be great if someone could invent an x-ray type machine that could show you what your insides really look like. I remember Oprah had Dr. Oz on a few years back and showed a large 15 pound piece of fat, what many Americans are carrying around their middle. Seeing that would make anyone want to diet. I think we all need these reality checks more often 🙂

 

 

 

Remedy: Chronic Sinus Issues

When you get a sinus infection, do you run to the doctor for an antibiotic?

I used to…before healthy-minded Kim was born.

Now I know how to get rid of sinus problems myself, AND I know what things help them to develop.

Sinus infections are almost always fungal in nature, not bacterial, so an antibiotic won’t do anything to help it. In fact, it’ll make it worse since antibiotics help the fungus to grow…

Since 80% of your immune system is in your gut, it stands to reason that a healthier diet will boost your immune system. The Phase 1 diet is excellent to get rid of the bad stuff in your gut and improve immune function. So when I feel a tickle in my nose (or throat), I cut out the sugar and grains ASAP! (Chances are, the reason my sinus issue is flaring up is BECAUSE I’ve fallen off my diet wagon…eating sugar, etc. and my body is rebelling.)

The list below helps me alleviate symptoms, but if you are prone to these infection, you probably will want to address the root cause (fungus!):

  1. I drink LOTS of liquid–water, white or green tea (the only teas allowed on the Phase 1 diet) and chicken broth. (When you get dehydrated, the mucus gets super thick which makes sinuses feel really clogged.)
  2. I put 2 tablespoons of apple cider vinegar in 8 oz of water and drink the concoction quickly–another way to thin the mucus and ACV is antifungal. And if I need more relief, I’ll put about 1/4 cup of ACV in a big water bottle (16oz) and drink throughout the day.
  3. Use a hot compress on your sinuses (I wet a washcloth with the hottest water I can tolerate and place above and below my eyes to try to break up the mucus.)
  4. I take a good antifungal supplement several times a day–oil of oregano, olive leaf extract, etc.
  5. I go to sleep early. Everyone knows that sleep is restorative…I try going up an hour earlier than usual.
  6. The BEST nose spray I’ve found is made by Seagate. Since it’s made with antifungal ingredients, it is super potent. My husband and I use is, as do both my kids, especially in the winter months. [And no, I’m not getting paid to endorse Seagate…I just love their products!]

So those are some things I find helpful if my sinuses get all crazy.  I can usually get things back to normal within 24-48 hours…

I hope that some of these help you too!

What do you do when you feel a sinus infection coming on? Are you someone who runs to the doctor or tries something at home?