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Welcome
to the latest issue of “Making the Healthy Choice
the Easy Choice.”
Each
month you will find information you can use on a monthly
topic, healthy eating, recipes and more! I welcome your
feed back and questions. Please send them to janet@nourishyourlife.com.
Thank
you!
September
is the month to seek new beginnings.
They
say “Time flies when you are having fun.” If this
is true, I must be REALLY having fun! Can’t believe
that summer is coming to an end and autumn will soon
be here.
What
do you think of, when September appears on your
calendar? School starting? New beginnings? Putting
away the summer toys? Picking the first crop of
apples? To me, September has a “New Year” feel to
it. My calendar notes that it is time to “seek.”
Perhaps September is a time for us to “seek new
beginnings…”
I
would LOVE to hear what you are seeking this
September. What new beginning is calling to you,
whispering in your ear or trying to give you a “good
swift kick you-know-where…” Email me at janet@nourishyourlife.com
and receive a complimentary coaching session. Is this
the September to…
My
challenge for you this month is to wake up each
morning, with a smile on your face, and ask yourself,
“What am I seeking-just for today.”
Quote
of the month:
“Seek
ye first the Kingdom of God and His Righteousness, and
all other things will be added unto you.” Matthew 6:33
The Holy Bible (by God)
Healthy
eating in September
We
have all heard that “an apple a day keeps the doctor
away.” The University of Virginia tells us five
reasons:
1.
Your diet: Apples are the perfect, portable snack-great
tasting, energy boosting and fat-free.
2.
Your heart: Research shows that the anti-oxidant
phytonutrients found in apples help fight the damaging
effects of LDL (bad) cholesterol.
3.
Your digestion: One apple provides as much dietary fiber
as a serving of bran cereal.
4.
Your lungs: An apple a day strengths lung function and
can lower the incidence of lung cancer.
5.
Your bones: Apples contain the essential trace element,
boron, which has been shown to strength bones-a good
defense against osteoporosis.
The
nutrient content of the average size apple (2 ½ inch)
is 80 calories, 20 grams of carbohydrate, 0 grams of
protein, 4 grams of dietary fiber. It also contains
calcium, phosphorous, iron, potassium, vitamin C,
vitamin A and folate.
How
many varieties of apples are there? The University of
Illinois Extension Service reports that there are 2500
varieties in the United States and 7500 varieties are
grown throughout the world. How many varieties have you
tried?
My
challenge for you this month is to try one new variety
of apples a week for the month of September. How about
trying it in this recipe?
Quinoa
and Apple Salad
Makes
about 4 cups
8 servings as a side dish, 4 servings as a main course
Ingredients
1C
Quinoa (Place in a strainer and run under water to rinse
well)
1C water
1C apple juice
½ teaspoon cinnamon
¼ teaspoon nutmeg
1 medium apple, chopped
½ C grated carrots
Directions
Combine
water and apple juice in a large saucepan
Stir in rinsed quinoa
Bring to a boil over high heat, reduce to low heat and
cover.
Simmer for 15 minutes or until all liquid is absorbed.
Remove from heat and fluff quinoa with a fork.
Allow to cool
Stir in chopped apple, grated carrots, cinnamon and
nutmeg.
Refrigerate until ready to serve.
Hint:
If you will not be serving this within ½ hour, wait
until serving time to chop and add apple. Otherwise,
apple may turn brown.
Suggestion:
Use other kinds of juice and fruit. Add nuts, seeds or
anything else that sounds good.
Nutrition
Facts
|
calories |
protein |
carbohydrates |
fat |
4
servings
(1 cup) |
223 |
2.5g |
22g |
<1g |
8
servings
(1/2 cup) |
111 |
1.25 |
11 |
<1g |
For
more Quinoa recipes, please go to
www.nourishyourlife.com and see Recipes
I
welcome your comments and questions about this recipe.
Please send them to janet@nourishyourlife.com
Thank you!
Want
to live the life you are meant to live? Need more
energy, clarity and connectedness? Visit my web site at
www.nourishyourlife.com
Janet
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