Here are some more recipes from Brenda of Quick and Health fame.
Keep up your weight loss but don’t forget to eat well.
This is delicious I tried it out.
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Ingredients
- 1 package (16 ounces) low-fat turkey smoked sausage
- 1 medium onion chopped
- 4 cans (about 15 ounces each) of beans of your choice, drained and rinsed, (beans that work well are: black, kidney, pinto, garbanzo, lima)
- 1 can (14.5 ounces) diced tomatoes*, not drained
- 2 cups fat-free chicken broth*
- 2 cups water
- 1 can (4 ounces)
- diced green chiles
- 1/2 cup salsa, thick and chunky
- 1 cup chopped fresh cilantro
Procedure
- Cut sausage into bite-size pieces.
- In a large kettle, combine all ingredients except the cilantro.
- Bring to a boil.
- Reduce heat to low.
- Cover and simmer for 10 minutes.
- Serve topped with cilantro.
Note: One serving is an excellent source of fiber. This recipe is higher in sodium and should be limited by those on a low-sodium diet.
*Sodium is figured for no added salt/reduced sodium.
** Half of the grams of fiber have been subtracted from the grams of total carbohydrate when figuring Carb Servings and Exchanges.
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Makes 12 cups
(8 servings)
Each Serving: 1 1/2 cups
Carb Servings**: 2
Exchanges** :
2 starch
1 vegetable
2 lean meat
Nutrient Analysis :
Calories : 261
Total fat : 6g
Saturated fat : 2g
Cholesterol : 35mg
Sodium : 877mg
Total carbohydrate : 38g
Dietary fiber : 12g
Sugars : 8g
Protein : 19g
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This meal in a bowl can be prepared in minutes. Also makes enough for leftovers.
Quick & Healthy Recipes and Ideas, 3rd Edition, © 2008 Brenda J. Ponichtera, R.D.; www.QuickandHealthy.net; Published by Small Steps Press.
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Ingredients
- 1 pound skinless, boneless chicken breasts
- 3 green onions chopped
- 1 cup chopped tomato
- 1 can (4 ounces) diced green chilies
- 1/4 teaspoon salt (optional)
- 1/8 teaspoon ground cumin
- 1/8 teaspoon ground black pepper
Conventional oven: Preheat oven to 350 degrees. Spray an 8” × 8” pan with nonstick cooking spray. Arrange chicken in the pan. Top with remaining ingredients. Bake uncovered for 25–35 minutes or until chicken is done.
Barbecue or broiler: Barbecue or broil chicken about 3–4 minutes on each side or until done. Mix remaining ingredients in a microwave-safe bowl. Cover, venting the lid, and cook on high in microwave until heated throughout, about 2 minutes. Pour over cooked chicken.
Microwave oven: Arrange chicken in a microwave-safe dish that has been sprayed with nonstick cooking spray. Top with remaining ingredients. Cover, venting the lid, and cook on high for 6–8 minutes, rotating 1/4 turn halfway through cooking time. Time will vary with thickness of chicken.
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Makes 4 servings
Each Serving
1/4 recipe
Carb Servings: 0
Exchanges : 3 lean meat
Nutrient Analysis :
Calories : 147
Total fat : 3g
Saturated fat : 1g
Cholesterol : 69mg
Sodium : 77mg
Total carbohydrate : 4g
Dietary fiber : 1g
Sugars : 2g
Protein 26g
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This colorful dish is especially good when served with the Spanish Rice and Beans.
Sleep apnea is the state where you discontinue breathing in the night for small intervals. There are three kinds of sleep apnea, including central, mixed and obstructive. Out of these, obstructive sleep apnea (OSA) is caused because of blockage of airway, generally when the throat’s soft issues collapses and closes while sleeping. The central sleep apnea happens when the airway does not gets blocked, however the brain stops signaling the muscles to respire. On the other hand, mixed apnea is a fusion of central and obstructive sleep apnea. With every apnea event, brain briefly arouses individual with sleep apnea to resume breathing, consequently sleep is extensively fragmented and not of good quality.
Sleep apnea’s symptoms
Few of the most usual symptoms that you might notice include:
- Excessive daytime sleepiness that is sleeping when you usually should not like while you are having food, driving or talking.
- Walking with a lethargic feeling following sleep having issues with concentrating and memory, feeling tried as well as experiencing changes in personality
- Night or morning headaches
- Sour taste and heartburn in mouth, especially during night
- Nocturia, urinating at night
- Chest pain and seating when you sleep
There are other sleep apnea’s symptoms that someone else might note when you sleep, including:
- Apnea that may occur as less as five times in an hour (mild apnea) to above than fifty times in an hour (severe apnea), which determines the severity of sleep apnea
- High snoring, although majority of the individuals suffering from sleep apnea snore, but not every individual who snore suffers from sleep apnea
- Turning while sleeping and restless tossing
- Gasping spells or night time choking
Sleep apnea and obesity
When it comes to finding out reasons of sleep apnea, one of the main causes noticed highly is obesity. Obesity is a leading cause of sleep apnea and one can eliminate the symptoms and breathe simply through getting weight loss surgery. Through weight loss surgery when you lose as less as ten percent of your weight, you can considerably reduce your risk of getting sleep apnea.
Getting weight loss surgery, can successful assist an individual suffering from sleep apnea to get rid off the disease and get a proper sleep. The best part of weight loss surgery is that it allows you to shed off excess weight in a very little span, which otherwise putting off through traditional mediums would take loads of time.
The studies have proved that people who do not get adequate amount of sleep contains higher level of cortisol within their system as compared to those who take enough sleep. High level of cortisol, can lead to put on weight, which consequently causes sleep apnea. Through weight loss surgery the level of cortisol can be decreased, and the problem of sleep apnea can be cured.
