Rosalie Moscoe Page 11. Important info: Be sure that your oven is clean as this is cooked at a...

Rosalie Moscoe www.rosaliemoscoe.com


This Report/booklet is not meant for anyone to Edit, Copy, Reprint, or Sell!

ALL RIGHTS RESERVED. No part of this report may be reproduced or transmitted in any form whatsoever, electronic, or mechanical, including photocopying, recording, or by any informational storage or retrieval system without express written, dated and signed permission from the author. DISCLAIMER AND/OR LEGAL NOTICES: The information presented in this report represents the views of the publisher as of the date of publication. The publisher reserves the rights to alter and update their opinions based on new conditions. This report is for informational purposes only. The author and the publisher do not accept any responsibilities for any liabilities resulting from the use of this information. While every attempt has been made to verify the information provided here, the author and the publisher cannot assume any responsibility for errors, inaccuracies or omissions. Any similarities with people or facts are unintentional.


Stay Healthy at Holiday Time The holidays involve a lot of work. We have to shop for gifts, prepare meals and get our homes ready for our guests who are coming. In our need to get everything done, we tend to eat on the run and at times consume junk food and perhaps don’t find the time to exercise properly. We are busy going to parties, catching up with friends and relatives. When sweets, chips or other snacks (junk food) are continually offered to us, it’s very tempting to eat them. However, they provide calories but little nourishment – empty calories. This ‘mindless’ eating can cause fluctuations in blood sugar that affect mood and behavior; it can also bring down energy and our well‐being. Not attending to healthy lifestyle habits preceding and during the holiday season can not only undermine our year‐ long efforts of watching what we eat but also keeping up with our exercises. I have put together this booklet of healthy holiday recipes and nutritional tips to help keep you focused to stay on track with your yearlong goals for improved health and wellness. (Don’t forget to get out for some brisk walks or take the time for other fitness regimes to reduce stress and improve energy!) Enjoy! Rosalie www.Rosaliemoscoe.com


About Rosalie Moscoe Rosalie Moscoe, Registered Nutritional Consultant Practitioner, is an established author and former teacher of college‐level courses in stress management. A favorite international speaker for corporations, associations, government, education and hospitals, she avidly promotes stress relief and boosted nutrition for optimum well‐being. As a Registered Holistic Nutritionist, and personal coach on stress‐relief, she also provides one‐to‐one nutritional consulting and private stress‐relief coaching by phone. Featured in numerous publications for her work on the frazzled lifestyle, Rosalie's knowledge, caring and experience make her the perfect mentor for your journey back to harmonious living. She was also nominated for 2 Juno Awards (Canadian Music Awards) for her inspirational children's music CDs. Rosalie often uses humor and dramatic techniques or appropriate songs in her presentations. Participants walk away touched and transformed. She is author of print and eBook, “Frazzled Hurried Woman! Your Stress‐Relief Guide to Thriving. . .Not Merely Surviving.” For more information, please visit www.rosaliemoscoe.com

Frazzled Hurried Woman! Rosalie is the author of Frazzled Hurried Woman: Your Stress Relief Guide to Thriving ... Not Merely Surviving. Living in the hurried lane? This comprehensive stress‐relief guide is packed full of solid, easy‐to‐follow solutions for the overworked modern woman. As an added bonus within this enlightened mix of the latest medical findings and the wisdom of the ages, you will discover uncommon nutritional information for improved mental and physical health. Here is your ultimate guide for restoring mind, body and spirit. Become calm, centered and in charge—and start having fun again!

See stress in a new light so you can alter how you respond

Discover easy ways to relax

Energize with superb nutritional advice

Enhance relationships at home and work

Face and conquer over commitment

Improve sleep patterns, physical activity

Streamline your time and pace of life To order your copy (for Canada) go to http://www.healthinharmony.com/frazzledhurriedwomancanada To order your copy (for U.S.A.) go to http://www.healthinharmony.com/frazzledhurriedwoman


Healthy Holiday Tips

Food/Nutrients to Boost Energy When shopping ‐ skip the junk food at the mall and bring along healthy snacks or a sandwich from home. (Use a small cold pack if necessary.) Or find a Greek or Mediterranean restaurant with lots of vegetables, salad, chicken, grilled fish or lamb. Bring a water bottle with you to keep hydrated. Keep healthy snacks in your bag, in your car, i.e., almonds, an apple, cashews and some dried cranberries, a healthful power bar (with protein in it for energy). Have protein at each meal, vegetables and fruit every day and healthy fats such as olive oil, raw nuts and seeds, avocado, coconut oil. Take a high quality multi‐vitamin/mineral to boost energy during stressful holiday periods. Omega 3 fish oil will also help soothe nerves. Add a B complex vitamin and you’ll have much better coping skills. Take a probiotic capsule each day to help digestion (it’s the acidophilus that’s found naturally in yogurt). You may need some extra help over the holidays. What to Eat At Cocktail Parties • Shrimps, not breaded • Chicken satay • Sushi • Raw Vegetables (fill up on these) ‐ small amount of dip • Grilled vegetables in moderation • Fruit • White cheese (a couple of pieces) • Whole wheat crackers • Nuts ‐ small amount of almonds, filberts ‐ cashews in moderation • Chick peas • Water with lemon or lime • Orange juice, tomato juice, soda water with lemon • Red wine ‐ in moderation What to Limit or Avoid at Cocktail Parties • Any kind of hors d’oeuvre with a pastry coating or batter i.e. ‐ mushroom puffs, quiche, potato pancakes, little hot dogs in blankets • Potato chips • Salted pretzels, other munchies such as cheesies ‐ (non‐foods) • Chocolate or shortbread (have one piece of each, only if you can stop at one) • White flour products ‐ crackers, cakes, crepes, cookies • Hard drinks Rationale: Anything fried or battered is fattening. Also, it may be made with a type of oil containing trans fatty acids that are unhealthy. They can make you feel too full and uncomfortable (and nauseated).


If you must try something, make sure it really tastes good and enjoy it ‐ without guilt. Otherwise, if after the first bite you decide that it’s not worth it, don’t have any more. Don’t waste the calories on something that just tastes fair. To avoid gorging, have a small snack before you go to the party such as: ‐ fruit and nuts, a power bar, or a piece of chicken or cottage cheese and toast, or a half a sandwich. Concentrate on talking with people at the party and having fun. Notice when you’re getting full. Try not to eat beyond that point. Eating On the Run Better not to run – it’s bad for digestion. Practice WALKING. 1. Plan what you’re going to eat for snacks during the day before you leave the house. Take with you small plastic bags of snacks. Keep a plastic knife in your glove compartment to cut apples and cheese. Bring a power bar (one that is low in sugar). Take last night’s dinner leftovers in a container and a freezer pack. 2. Carry bottled water with you or buy some in a convenience store. 3. Drop into convenience stores or grocery stores, a deli or a fast food restaurant. Make sure the food you eat is healthy and will fill you up (besides chocolate bars or bags of chips). Carry this list with you as a reminder. • A piece of fruit, a piece of cheese and a handful of almonds • A container of yogurt and an apple, 9 or 10 almonds • Cottage cheese and an orange • Sliced turkey sandwich, Swiss cheese, avocado and tomato slices • Chili and a baked potato • Chicken (not fried) and a salad • Baked potato, broccoli and cheese • Turkey sandwich and a piece of fruit • Egg salad sandwich on whole grain bagel or toast • Chicken taco with lettuce, tomatoes and cheese (hold all the extra sauces) • Cream cheese, lox on a whole grain bagel • Chinese food, beef and broccoli and rice or chicken and vegetables with rice (not breaded meats) • Peanut butter and whole grain crackers • Small carton of milk and 2 tbsp. of protein powder • Two hard boiled eggs and an orange Make sure it’s whole food – real food – no artificial foods such as aspartame, margarine, high white sugar content, (most store bought muffins) – unless from a health food store. Avoid gooey desserts‐ high sugar – blood sugar rises and falls and you feel low, perhaps shaky and need another sweet snack to bring up energy. This is a sign of hypoglycemia, and fluctuating insulin levels is not good for the body and a forerunner for diabetes. Whole grain breads over white bread, brown rice over white rice. Advice for the Holiday Meal Have turkey about as much as your fist (or a bit more), some mashed potatoes (not half your plate), lots of vegetables, a salad if there’s one, and a small piece of dessert. Don’t smother your turnkey and


potatoes with heavy gravy – (that’s where all the calories are and if it’s made from a package – all the chemicals as well.) If you’re still hungry (which I doubt), have a piece of fruit or a few squares of chocolate. Limit or avoid white bread. You’ll feel great, not like a stuffed turkey.


Recipes

Roast Turkey Recipe Source: Food.com http://www.food.com/recipe/always‐perfect‐roast‐turkey‐507154 Total Cook Time: 12 minutes Ingredients

1 (10 ‐24 lb) whole turkey (thawed or fresh)

1 ‐2 tablespoon olive oil

kosher salt, to taste

fresh coarse ground black pepper, to taste Directions:

1. Important info: Be sure that your oven is clean as this is cooked at a constant very high heat and you don’t want to have a smoking oven!. Bring the bird to room temp before roasting as it will cook more evenly and quicker.

2. Preheat oven to 475 degrees for 30 minutes.

3. Remove and discard truss that holds turkey legs together. Pull or trim off and discard any excess

fat in neck or body cavity. Remove giblets and neck (use for gravy or in stuffing if desired).

4. Rinse turkey inside and out with warm water and pat dry with paper towels.

5. Place a roasting rack in a 13 x 16 x 3‐inch roasting pan (set rack sides so the bird is a minimum of 2 inches from pan bottom).

6. Rub turkey skin generously all over with olive oil and sprinkle with salt and pepper. Set bird

breast‐side‐up on rack. Pull wings away from body, then firmly twist them to push the wing tips under the bird (I find this easier to do before placing the bird onto the rack).

7. Using aluminum foil, form caps over the tips of the end of each drumstick. If any parts of the

turkey extend beyond pan rim, fashion a foil collar underneath to make sure drippings flow back into pan. Do not tie legs together (stuff if desired, in which case you will close body cavity. These days I always cook the stuffing separately).

8. Insert an oven‐safe meat thermometer near the center of the breast through thickest part until

the tip touches bone, which is most accurate spot to check doneness.

9. When oven temperature is reached set pan on the lowest rack in a 475° oven. Roast, checking as directed during cooking, until thermometer reaches 160° (my built in oven probe says NOT to touch bone, maybe it's a difference in thermometer types?). Halfway through roasting time,


rotate pan in oven to assure even cooking and browning. If areas on turkey breast start to get browner than you like, lay a piece of foil over the dark areas.

10. Remove pan from oven, set in a warm spot, and loosely cover pan with foil to keep it warm.

Rearrange oven racks to accommodate potatoes and dressing. Decrease oven temperature to 400º. Let turkey rest 30 to 60 minutes. The resting period will allow the internal temperature to reach 165°, the USDA safe cooking temperature for poultry.

11. Drain juices from body cavity (often plentiful in unstuffed birds) into roasting pan. Transfer

turkey to a platter or rimmed cutting board. Set aside juices for gravy.

12. Cut off turkey legs at thigh joint. If joint is red or pink, return legs to the oven for 3 to 5 minutes (at 400°) or heat in a microwave oven for 3 to 4 minutes. Carve the rest of the turkey. Carving juices may be clear to pink or rosy, this is fine as long as the thermometer temp is where it should be.

Nutrition

Low in fat

High in protein

Source of iron, zinc, phosphorus, potassium and B vitamins


Tomato Soup Recipe Source: http://www.myrecipes.com/recipe/fresh‐tomato‐soup‐10000001842368/

Makes: 6 servings Ingredients

2 cups fat‐free, less‐sodium chicken broth

1 cup chopped onion

3/4 cup chopped celery

1 tablespoon thinly sliced fresh basil

1 tablespoon tomato paste

2 pounds plum tomatoes, cut into wedges

1/2 teaspoon sea salt

1/4 teaspoon freshly ground black pepper

6 tablespoons plain low‐fat yogurt

3 tablespoons thinly sliced fresh basil Directions

1. Combine first 6 ingredients in a large saucepan; bring to a boil. Reduce heat, and simmer 30 minutes. Place half of tomato mixture in a blender. Remove center piece of blender lid (to allow steam to escape); secure blender lid on blender. Place a clean towel over opening in blender lid (to avoid splatters). Blend until smooth. Pour into a large bowl. Repeat procedure with remaining tomato mixture. Stir in salt and pepper. Ladle 3/4 cup soup into each of 6 bowls; top each serving with 1 tablespoon yogurt and 1 1/2 teaspoons basil.

Nutrition

Tomatoes contain high levels of Vitamin A, Vitamin C, potassium and much more!

*Rosalie Note: Alternatively for low fat yogurt, use full fat 3% yogurt for a creamier soup if desired.


Red Cabbage, Apple, and Carrot Coleslaw

Recipe Source: Food Matters http://www.foodmatters.tv/articles‐1/5‐recipes‐for‐a‐healthy‐start‐to‐2011 Makes: 3 servings Ingredients

3 cup of red cabbage (thinly sliced)

6 carrots (peeled and thinly sliced)

1 granny smith apple (thinly sliced)

1/4 cup of sesame seeds

1 tablespoon of grated fresh ginger

1/4 cup of raw apple cider vinegar

3/4 cup of extra virgin olive oil

handful of pecan nuts for garnish

Directions Use a knife or food processor to chop the cabbage, carrots and apple Julienne style. Throw your sesame

seeds in raw (I like using black and white sesame seeds) or toast them lightly in a frying pan.Toss all of this together. For the dressing combine the ginger, vinegar and oil and stir with a spoon. Add this to the cabbage,

carrots and apples evenly. Top with more sesame seeds (fantastic source of Calcium). Salt and pepper to taste and add pecan nuts for a delicious nutty taste. Nutrition

Red cabbage contains high amounts of Vitamin K and C

Carrots are a source of beta carotene and Vitamin A *Rosalie’s note: Toast pecans in a frying pan if desired.


Fresh Greens, Avocado, Salmon and Peaches Salad

Recipe Source: Healthy Food Matters http://www.healthyfoodmatters.org/2013/07/fresh‐greens‐with‐avocado‐peaches‐and.html Ingredients

Fresh organic greens. We recommend a spring mix with a little arugula to add a spicy flavor.

1 peach

1 ripe avocado, pitted and sliced.

4 tablespoons of walnuts

2 tablespoons organic olive oil

4 tablespoons fresh squeezed lemon juice

1/2 teaspoon salt (Himalayan Pink Salt for added minerals)

1/2 teaspoon coarse ground black pepper

1/4 tablespoon garlic powder

Wild caught salmon fillets Directions

1. Peel and slice the peach into wedges. Toss peach slices and juices with fresh greens and avocado; divide salad among serving plates.

2. In a small bowl, whisk together lemon juice, oil, and 1/4 teaspoon each salt and pepper. 3. Sprinkle remaining salt and pepper and the garlic powder over both sides of salmon. Coat a large

nonstick skillet coated with olive oil; heat over medium‐high heat. Place the salmon (skin‐side down) in the heated skillet, and cook until skin is golden and fish releases easily from pan (about 4 minutes). Turn the salmon and cook about 3 minutes more.

4. Break each fillet into pieces and use it to top the individual salads. Drizzle the salads with reserved dressing; sprinkle with walnuts.

Nutrition

Salmon is high in omega 3 fatty acids and protein

Avocado contains high amounts of Vitamin K and C, fiber and folate

Peaches are rich in fiber, vitamins A, B, C, and E and has a high antioxidant content


Skillet Gnocchi with Chard & White Beans

Recipe Source: Eating Well http://www.eatingwell.com/recipes/skillet_gnocchi_with_chard_white_beans.html Makes: 6 servings Ingredients

1 tablespoon plus 1 teaspoon extra‐virgin olive oil, divided

1 16‐ounce package shelf‐stable gnocchi

1 medium yellow onion, thinly sliced

4 cloves garlic, minced

1/2 cup water

6 cups chopped chard leaves, (about 1 small bunch) or spinach

1 15‐ounce can diced tomatoes with Italian seasonings

1 15‐ounce can white beans, rinsed

1/4 teaspoon freshly ground pepper

1/2 cup shredded part‐skim or regular mozzarella cheese

1/4 cup finely shredded Parmesan cheese Directions

1. Heat 1 tablespoon oil in a large nonstick skillet over medium heat. Add gnocchi and cook, stirring often, until plumped and starting to brown, 5 to 7 minutes. Transfer to a bowl.

2. Add the remaining 1 teaspoon oil and onion to the pan and cook, stirring, over medium heat, for 2 minutes. Stir in garlic and water. Cover and cook until the onion is soft, 4 to 6 minutes. Add chard (or spinach) and cook, stirring, until starting to wilt, 1 to 2 minutes. Stir in tomatoes, beans and pepper and bring to a simmer. Stir in the gnocchi and sprinkle with mozzarella and Parmesan. Cover and cook until the cheese is melted and the sauce is bubbling, about 3 minutes.

Nutrition

Garlic has manganese, Vitamin B6 and C

Chard contains high amounts of Vitamin K and A. It also has magnesium, manganese and potassium

*Rosalie’s note: If sensitive to garlic reduce amount.


Maple‐Roasted Sweet Potatoes

Recipe Source: Eating Well http://www.eatingwell.com/recipes/maple_roasted_sweet_potatoes.html Makes: 12 servings, about 1/2 cup each Ingredients

2 1/2 pounds sweet potatoes, peeled and cut into 1 1/2‐inch pieces (about 8 cups)

1/3 cup pure maple syrup

2 tablespoons butter, melted

1 tablespoon lemon juice

1/2 teaspoon salt

Freshly ground pepper, to taste Directions

1. Preheat oven to 400°F. 2. Arrange sweet potatoes in an even layer in a 9‐by‐13‐inch glass baking dish. Combine maple

syrup, butter, lemon juice, salt and pepper in small bowl. Pour the mixture over the sweet potatoes; toss to coat.

3. Cover and bake the sweet potatoes for 15 minutes. Uncover, stir and cook, stirring every 15 minutes, until tender and starting to brown, 45 to 50 minutes more.

Nutrition

Sweet potatoes are loaded with Vitamin A. They also have manganese *Rosalie’s note: Instead of using butter, you can instead brush potatoes with olive oil if desired.


Roasted Garlic Lemon Broccoli

Recipe Source: Allrecipes.com http://allrecipes.com/recipe/roasted‐garlic‐lemon‐broccoli/ Makes: 6 servings Ingredients

2 heads broccoli, separated into florets

2 teaspoons extra‐virgin olive oil

1 teaspoon sea salt

1/2 teaspoon ground black pepper

1 clove garlic, minced

1/2 teaspoon lemon juice Directions

1. Preheat the oven to 400 degrees F (200 degrees C). 2. In a large bowl, toss broccoli florets with the extra virgin olive oil, sea salt, pepper and garlic.

Spread the broccoli out in an even layer on a baking sheet. 3. Bake in the preheated oven until florets are tender enough to pierce the stems with a fork, 15 to

20 minutes. Remove and transfer to a serving platter. Squeeze lemon juice liberally over the broccoli before serving for a refreshing, tangy finish.

Nutrition

Broccoli has Vitamin K and C as well as folate


Brown Rice, Tomatoes and Basil Recipe Source: Food Network http://www.foodnetwork.com/recipes/ina‐garten/brown‐rice‐tomatoes‐and‐basil‐recipe/index.html

Makes: 6 servings Ingredients

1 cup Texmati brown rice

1 teaspoon kosher salt divided

1/4 cup Champagne or rice wine vinegar

2 teaspoons sugar

1 tablespoon good olive oil

Freshly ground black pepper

1 pound ripe tomatoes, large‐diced

1 cup packed basil leaves (1 large bunch), chopped Directions

1. Bring 2 1/4 cups water to a boil and add the rice and 1 teaspoon of the salt. Return to a boil, cover, and simmer for 30 to 40 minutes, until the rice is tender and all the water is absorbed. Transfer the rice to a bowl.

2. Whisk together the vinegar, sugar, olive oil, remaining teaspoon of salt, and a pinch of pepper.

Pour over the rice. Add the tomatoes and basil. Mix well and check the seasonings. Serve at room temperature.

Nutrition

Brown rice has manganese, selenium and magnesium *Rosalie’s notes: ‐ You can use another type of brown rice if you cannot find Texmati brown rice ‐ Instead of sugar you can use Truvia (a stevia based natural sugar) ‐ Re salt: Cut down amount of salt if you’re on a low sodium diet, or use sea salt if you do not have Kosher salt


Yogurt Parfait Recipe Source: Rosalie Moscoe, RHN, RNCP Ingredients

2 – 2 ½ cups nonfat Greek yogurt, or sheep yogurt

1 cup fresh fruit (berries, kiwi, mango or oranges)

1/2 cup chopped pecans (toast in a frying pan for a crispy taste)

½ cup granola

1 tablespoon + of pure maple syrup Directions

1. Divide yogurt, fruit, granola and pecans between two or three glasses.

2. Layer ingredients. 3. On top, drizzle each with ½ tbsp. of maple syrup.

Nutrition

Berries have manganese, Vitamin K and C and fiber

Yogurt contains protein and calcium


Banana Oatmeal Chocolate Chip Cookies Recipe Source: http://www.health.com/health/gallery/0,,20463963_7,00.htmlanana Oatmeal Chocolate Chip Cookies Makes: 16 cookies Ingredients

1 cup oat flour

3/4 cup old‐fashioned rolled oats

1/2 teaspoon baking powder

1/3 teaspoon baking soda

1/2 teaspoon salt

1/2 cup raw sugar

1/3 cup canola oil

1/3 cup plain soy milk

1/2 teaspoon vanilla extract

1/2 ripe banana, cut into small pieces

1/4 cup chopped walnuts

1/3 cup semisweet chocolate chips

Directions

1. Preheat oven to 350°. Combine first 6 ingredients (through sugar) in a bowl. Whisk together oil, soy milk, and vanilla in a separate bowl. Add wet mixture to dry ingredients; stir to combine. Fold in banana, walnuts, and chocolate chips.

2. Line a baking sheet with parchment paper. Scoop dough onto pan with a small ice‐cream scoop.

Bake 25 minutes or until golden brown, turning baking sheet halfway through. Let cool on a wire rack.

Nutrition

This recipe is low in saturated fat

Walnuts have high amounts of omega‐3 and manganese

Bananas have high amounts of potassium *Rosalie’s notes: Alternative ingredients – for canola oil, substitute for olive oil; for raw sugar substitute with coconut sugar; for soy milk substitute with almond or rice milk, for walnuts substitute with pecans

Rosalie Moscoe Page 11. Important info: Be sure that your oven is clean as this is cooked at a...

Documents

Transcript of Rosalie Moscoe Page 11. Important info: Be sure that your oven is clean as this is cooked at a...