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How to Make The Best Chicken Salad

Published May 2, 2016 by teacher dahl

1. Choose the Chicken
You can buy chicken salad at the deli, but nothing beats the homemade version made with fresh, top-quality ingredients. It all starts with good chicken. There are many options:

Fresh chicken breasts. White meat, or breast meat, is most popular for chicken salad. You can cook your own chicken breasts by boiling or poaching them. For detailed instructions, see How to Boil Chicken Breasts. You can also cook chicken breasts by grilling, sauteing or oven-roasting them.  For a yield of 2 cups of cooked, cubed chicken needed to make four servings of chicken salad, you will need to start with about 12 ounces of skinless, boneless chicken breasts.

• Whole chicken. For dark meat or a combination of dark and white meat, cooking a whole chicken is an option. For step-by-step instructions, go to How to Bake Chicken. One 3-1/2- to 4-pound chicken will yield about 3-1/2 to 4 cups of cooked meat.

• Rotisserie chicken. If you don’t want to bother cooking chicken at home, a rotisserie chicken from the grocery store is a time-saving option.


• Deli chicken. You can use a large piece of cooked chicken from the deli as your starting point.

• Cut Up the Chicken into Bite-Size Pieces

Once your chicken is cooked (or purchased), use a sharp knife to cut it into cubes, about 1/2 to 3/4 inch in size, depending on your recipe or preference.

How to Prepare the Dressing

• Mayonnaise is the classic base for chicken salad dressing, but purchased creamy salad dressing has its fans, too. You can also use half mayo and half sour cream or plain yogurt. Figure about 1/3 to 1/2 cup dressing for 2 cups of chicken. A pinch of salt, a teaspoon of snipped herb such as basil or tarragon, and a squeeze of lemon juice help to boost the flavor of the dressing.

What to Mix In

Chicken salad is as versatile as the little black dress. You can keep it simple with a few classic add-ins or transform it into a trendy ethnic dish. Regardless of what mix-ins you choose, check the salt level — you may need to add a little. Here are some of our favorite variations:

  • Classic. Add one or more of the following: 1/2 cup chopped celery, 1 teaspoon snipped fresh basil, 1/2 teaspoon finely shredded lemon peel, and/or 1/4 cup thinly sliced green onions.

  • Hawaiian. Stir in 1/2 cup chopped pineapple. Before serving stir in 1/4 cup chopped macadamia nuts.

  • Mediterranean. Stir in 1/2 cup chopped marinated artichoke hearts and 1/4 cup crumbled feta cheese.

  • Curry. Reduce mayonnaise to 1/4 cup. Stir 2 tablespoons cut-up mango chutney and 1 teaspoon curry powder into the dressing. Add 3/4 cup halved red or green seedless grapes or chopped apples to the chicken salad. Before serving, stir in 2 tablespoons coarsely chopped toasted cashews or almonds.


How to Serve Chicken Salad

Once you’ve mixed up the chicken salad, cover and chill it for at least 1 hour to let the flavors blend and to thoroughly chill the ingredients. There are countless ways to serve your chicken creation:

• Serve it straight up on colorful green lettuce leaves.
• Use it as an appetizer spread served with crisp crackers.
• Fill a sandwich. Whole grain bread is a nice contrast to the mild flavor of chicken salad. For an instant touch of class, serve it on a warm croissant. Pita breads work well, too.
• Hollowed-out tomatoes turn chicken salad into party fare.
• Spoon it alongside fresh chunks/slices of cantaloupe, pineapple, or mango, or in a scooped-out papaya shell. Spicy curried chicken salad goes especially well with these fresh fruit options.

Credit: Betterhomes recipe

The Simple Breathing Technique That Will Help You Sleep

Published November 26, 2015 by teacher dahl

breathing pix

QUESTION: I’ve had trouble sleeping as I’ve gotten older—is this a big problem?

ANSWER: Persistent insomnia becomes more common as we age. It’s a risk factor for weight gain and can disrupt the body’s regulation of blood sugar, increasing the risk of type 2 diabetes.

Continued lack of sleep can also affect cognitive function and increase stress-hormone levels that raise blood pressure and promote inflammatory changes associated with chronic disease. In other words, this is one problem you need to address.

For better sleep, try a technique like this relaxation breath exercise when you get into bed tonight. (For more help sleeping, check out these 20 ways to sleep better every night.)

  • Exhale through your mouth.
  • Close your mouth and inhale through your nose for a count of 4.
  • Hold your breath for 7 counts.
  • Exhale for 8 counts.
  • Repeat the sequence 3 times.

Credit: Prevention.com

Low-Carb Snack Ideas for People with Diabetes

Published November 10, 2015 by teacher dahl

Hunger is a common problem encountered by a diabetic. Here are some simple and low carb ideas for you,taken from recommendations of dietitian.
If you need a pick-me-up between meals, a snack with 15-20 grams of carbohydrate is often the answer. For someone with diabetes, it’s important to eat a fiber-filled and nutrient-rich snack to curb the appetite before the next meal, says Angela Ginn-Meadow, a registered dietitian and a spokesperson for the American Dietetic Association.

Talk to your health care provider about whether a snack will work in your meal plan.

cucomber

Grapes and Grahams
Want a crunchy, sweet treat that’s quick and easy to whip together? Spread 1 tablespoon light cream cheese on 2 graham cracker squares and top with 1/4 cup halved grapes.

Fruit and Nut Yogurt
Need a snack that will help you go the extra mile? Sprinkle 1 tablespoon dried cranberries and 1 tablespoon toasted slivered almonds atop a 6-ounce carton of plain fat-free Greek yogurt. Greek yogurt has more protein than its regular counterpart to keep you satisfied longer, and the sweet cranberries will balance the tangy zip of the yogurt.

Cereal Nut Mix
Get a good dose of fiber by mixing 1/2 cup unsweetened miniature shredded wheat cereal, 1 tablespoon dried cranberries, and 1 tablespoon roasted pistachio nuts. By using unsalted nuts, you’ll keep the sodium to a record low of 2 milligrams.

pear n chiz

Pear and Cheese
Pears and cheese go together like peanut butter and jelly. So next time you need a hearty snack, choose a small pear and a light cheese stick. The cheese will help you meet your calcium goal by providing 16 percent of your daily needs, and the pear provides 4 grams of fiber, getting you that much closer to the recommended 25-35 grams a day.

Tuna Salad Crisps

Tuna salad doesn’t have to be reserved for lunch. Combine 2 ounces of drained water-packed light tuna with 1 teaspoon light mayonnaise and 1 teaspoon Dijon-style mustard, and spoon the mixture atop 2 rye crisps for a satisfying snack packed with heart-healthy omega-3 fatty acids.

avocado boats

Avocado-Tomato Open-Face Sandwich
Mash 1/4 of a peeled avocado and stir in a dash of garlic salt. Spread onto a slice of toasted whole grain bread and top with a couple of tomato slices for a snack that is packed with flavor and fiber. Even with the generous amount of avocado, this snack contains only 150 calories.

banana

Bananas About Chocolate

For a treat that’s both decadent and healthy, slice half a banana and dip it in 1/2 ounce melted dark chocolate. Studies suggest that components in dark chocolate can help lower blood pressure.

Guacamole and Veggies
For a crunchy, south-of-the-border snack, dip 1/2 of a red sweet pepper, sliced, and 1/2 cup carrot sticks in 1/4 cup purchased guacamole. You’ll cover your daily needs for vitamin A with the carrots, plus you’ll more than meet your daily vitamin C needs thanks to the sweet pepper strips.

mini pizza

Mini Pizza
For a super quick snack anyone will love, toast half of a round whole grain sandwich thin and top with a couple tomato slices, one sliced fresh mushroom, and a couple tablespoons of shredded reduced-fat mozzarella cheese. Pop it under the broiler for 1 to 2 minutes for a warm, melty treat. The best part — it’s only 100 calories.

ham n pine

Lower Sodium Ham and Pineapple

For a low-fat snack that’s sure to please, cut 1 ounce of thinly sliced deli ham into long strips and fold the slices accordion style. Skewer the folded ham slices with chunks of pineapple. Stick to 3/4 cup pineapple, and look for lower-sodium ham.

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Chips and Dip
Craving something crunchy? Go for the classic combination of chips and salsa. Choose 1/4 cup of your favorite salsa, whether it’s mild, medium, or hot, and 3/4 ounce baked tortilla chips.

yogurt n fruit

Yogurt and Fruit Parfait
For a fun, flavorful way to get 25 percent of your daily calcium needs, whip up a quick fruit and yogurt parfait. Layer a 6-ounce carton of fat-free lemon-flavor yogurt with 1/3 cup fresh raspberries and 3 tablespoons puffed wheat, kamut, or millet cereal. Be sure to choose yogurt that is sweetened with an artificial sweetener.

orange

Orange
If you’re hungry for a snack, grab one small orange and get a juicy dose of vitamin C as well as fiber, which helps keep blood glucose under control.

from : diabeticliving

Study ties prostate cancer to breast cancer in families

Published March 11, 2015 by teacher dahl

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Women whose father, brothers or sons are diagnosed with prostate cancer face higher odds of developing breast cancer, according to a new study.

The work by Jennifer Beebe-Dimmer, a researcher at the Barbara Ann Karmanos Cancer Institute , adds to a growing body of research into genetics or other links among cancers that at one time would have seemed unrelated.

“The more we look at cancer and the more we understand about cancer – beyond the cellular level and on a molecular and genetic level — the more we’re finding commonalities” in tumors, said Dr. Otis Brawley, chief medical officer of the American Cancer Society .

The research was published online Monday in the journal Cancer , a publication of the American Cancer Society.

If the woman has a history of both prostate and breast cancer, her odds of developing breast cancer shoot up by 78%, according to Beebe-Dimmer, who also is an associate professor at Wayne State University School of Medicine .

Brawley said the study underscores once again that the key to treating cancer is understanding what fuels it. That means treatments developed for cancer in one part of the body may be effective in tumors detected first elsewhere — a lung cancer drug, for example, that was developed for the treatment in leukemia, he said.

Researchers for years have been looking at the links between prostate and breast cancer. Both are driven by hormones – breast cancer is fueled by estrogen; prostate cancer by androgen, Beebe-Dimmer noted.

For the study, Beebe-Dimmer and co-authors examined data for 78,171 women enrolled in the Women’s Health Initiative Observational Study between 1993 and 1998.

All were free of breast cancer when they began the study. By 2009, 3,506 breast cancer cases were diagnosed in those women. Researchers homed in on those cases and the family histories associated with them.

The link between prostate cancer only and the woman’s risk of developing breast cancer is modest — a 14% boost in the overall population, according to the study.

But the presence of more than one cancer type among first-degree relatives — parents, siblings and children — significantly increases the risk. So does race.

African-American women with a family history of breast and prostate cancer in their immediate family were nearly 2 1/2 times more likely to develop breast cancer compared to African-American women without a family history of either cancer, according to researchers.

Certainly, genetic links are a possibility.

Researchers already know that mutations of BRCA1 and BRCA2 genes increase risks both in breast and ovarian cancer in women and in prostate cancer in men, although it is linked to only “a small proportion of familial clustering of these two cancers,” Beebe-Dimmer noted.

But the cause could be something else, too — that a woman and her father, brother or son share their environment and may be exposed to cancer-causing toxins, for example.

Dr. Brawley suggests several factors might be at play.

Excessive weight has been linked in studies to breast and prostate cancer. Could it be a genetic predisposition to these cancers in a family — added to a lack of exercise and poor diet — trigger cancer development? he said.

Beebe-Dimmer also notes that the clusters of cases within families might be random because both cancers “are relatively common cancers.”

The “take-home message” is this, she said: It’s important to tell your doctor about your full family history, and that includes cancers in relatives of both genders. That information could help guide decisions on when, for example, to start mammograms and other screening, she said.

Ten (10) Health Myths Debunked: According to Medical Professionals

Published December 28, 2014 by teacher dahl

water myth

Drink 8 Glasses of Water a Day
No need to count cups. Research shows people who gulp a glass of H2O when they’re thirsty get enough to stay healthy and hydrated. Water-rich foods like soup, fruit, and vegetables and drinks like juice, tea, and coffee all help you get your fill. You might need to drink more water if your urine is dark yellow, you don’t go regularly, you’re very active, or you live in a hot climate.

eggs

Eggs Are Bad for Your Heart
Omelet lovers, rejoice. Eating an egg or two a day doesn’t raise the risk of heart disease in healthy people. Yes, the yolks have cholesterol, but for most of us, the amount found in any one food isn’t as bad for you as the mix of fats from everything you eat. What’s more, eggs have nutrients, like omega-3s, that may lower the risk of heart disease.

deo

Antiperspirant Causes Breast Cancer
Don’t sweat it! Some scientists think the chemicals found in antiperspirants and deodorants can be absorbed through your underarm. The idea is they end up in breast tissue and make tumors more likely. But the National Cancer Institute says there’s no evidence connecting either product with breast cancer.


cold

Being Cold Gives You a Cold

No matter what your grandma might’ve told you, spending too much time in the cold air doesn’t make you sick. One study found that healthy men who spent several hours in temperatures just above freezing had an increase in healthy, virus-fighting activity in their immune systems. In fact, you’re more likely to get sick indoors, where germs are easily passed.

multi vitamins
You Need a Daily Multivitamin
You may have heard that a multivitamin can make up for nutrients that aren’t in your diet. Researchers don’t all agree on that point. But if your doctor tells you to take vitamin, do it. And if you’re pregnant, you need to take folic acid to lower the risk of birth defects. Still, the best way to get your nutrients is to eat a diet filled with fruits, vegetables, whole grains, nuts, and healthy oils.

bfast
Eat Breakfast to Lose Weight
Eating breakfast does help some people lose weight. It can stave off hunger, and it might prevent random eating later in the day. If you’re not a breakfast fan, you can still slim down. A Cornell University study found that the non-breakfast crowd didn’t overeat at lunch and dinner, and they ate about 400 fewer calories a day. The bottom line: Skipping breakfast may help some healthy people shed pounds.

green mucus
Green Mucus Means Infection
The contents of your tissue can’t take the place of a lab test. Studies show that green or yellow mucus is slightly more common in certain bacterial infections. But it’s not a sure sign that you have one or that you need antibiotics. A sinus infection can cause clear mucus, and a common cold can turn it green.

sugar hyper
Sugar Makes Kids Hyper
Sugar isn’t good for kids, but research shows the sweet stuff won’t cause them to act out, hurt their schoolwork, or make them unable to focus. Since many parents believe there’s a link, though, they expect their kids to behave badly after eating sugary food. So, they’re primed to notice it if it happens.

toilet seat
A Toilet Seat Can Make You Sick
Don’t stress if you can’t cover the seat. Toilet seats are usually pretty clean — it’s bathroom doors, door handles, and floors that tend to be covered with bugs like E. coli, norovirus (a.k.a. “stomach flu”), and the flu. Cover your hand with a paper towel before you touch doors or handles, and use hand sanitizer or wash afterward.

cracking joints

Cracking Joints Causes Arthritis
The sound might annoy people around you, but that’s about all the harm it does. You may think bones or joints rub together to cause the noise, but that’s not so. It results from a gas bubble that forms between the bones and “pops.” If you enjoy doing it, keep on. Studies show it doesn’t cause or play a role in arthritis. If you feel regular or severe pain when you do it, see your doctor.

Seven (7) Secrets to Prevent Mental Fatigue

Published October 19, 2014 by teacher dahl

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If your brain is always working overtime to make it through your never-ending to-do list, it may be time to give it a rest. These 7 tips can help you back off and be even more productive.
Do you ever feel overwhelmed just thinking about all you have to do? Do you find yourself snapping at others who seem to be too laid back? Have you given up too many things that you used to enjoy because you’re too focused on work? You may be a victim of mental fatigue.

Mental fatigue is the result of brain over-activity. It can happen when you expend too much mental effort on a project or task. You may pride yourself on your laser-focusing ability, spending long hours on a task, day in and day out. But every strength, taken to the extreme, becomes a liability. Your overdrive eventually catches up with you, and you deplete your mental gas tank. The result is mental fatigue.

Research shows that mental fatigue results in an inability to concentrate and an increase in simple mistakes. Unchecked, mental fatigue leads to feeling stressed, irritated that you can’t keep up and even depressed. What’s more, being in a state of mental fatigue not only affects your well-being, it also spills over into your interactions with family and others you associate with. It’s draining for them to be around someone who is continuously mentally exhausted.

If you think you may be mentally fatigued, here are seven tips to help you prevent and combat it.

low yield act1. Stop Low-Yield Activities
Be ruthless about how you spend your time. Instead of mindlessly moving from one task to the next, focus on activities that grow your business. Stop burning away hours reading Facebook updates or answering useless emails. Instead, keep those activities for a scheduled, timed break, then move away to something more worthwhile. Don’t meet with acquaintances who want to get together for coffee—these are often people who have time to waste and want to waste it with you.
Use the time you’ve saved to learn new things, and pursue activities that increase your well-being and the quality of your life. Focus on strengthening your bonds with family, friends and associates. Do what fuels your mind and fills your heart. If you rescue wasted time consistently over the course of a year, you’ll be richer for it and will feel more energized.

time box2. Use the Timebox Technique
Timebox is a term that originated in the software development industry. It’s defined as a period of time during which a task must be accomplished. Entrepreneurs like Steve Pavlina use timeboxing as a way to manage work projects. Because timeboxing forces you to limit the time you allot to certain tasks that run the risk of taking far more time than they’re worth, it counteracts any perfectionist approaches to the wrong tasks and ensures that you do the best job you can within a set time frame.

music

3. Try Focus@Will
Focus@Will is a music service that’s based on the latest research in neuroscience. The selected music helps you focus, reduce distractions and retain information. As the company behind this intersection of art and science explains, most people can only concentrate for about 100 continuous minutes:
“The focus@will system makes it easier for you to get into the concentration flow, and then keeps you there. It works in the background by subtly soothing the part of your brain, the limbic system, that’s always on the lookout for danger, food, sex or shiny things.”
By staying focused, you can get more done in a shorter amount of time, so you can free up more time and reduce your chances of mental fatigue. Entrepreneur Sean Ogle described the program as “magic.” You can try it out for free for 30 days and see what happens.

eyes kindness4. Be Kind to Your Eyes
Staring at a computer for long hours while you work causes eye fatigue, which can tire you out and negatively affect your ability to focus. Fortunately, there are many things you can do to avoid this. For example, every once in a while, look away from your computer screen and focus on distant objects or take a minute to stare out the window. Also, lower the brightness of your monitor—research shows that when you lower the brightness, the reduction in your ability to focus drops by half and you feel less fatigued.
Check out “How to Combat Eye Fatigue Right Now” for other ideas.

ready to go
5. Don Your Sneakers
Research reported in Science Daily reveals that a bout of exercise makes the brain more resistant to fatigue. According to the study, “These findings could lead to the enhancement of athletic performance through reduced mental and physical fatigue.” What works for athletes can also work for you.

nothing for awhile

6. Learn to Do Nothing Once in a While
We’re a nation of doers—continuously on the go, rushing from meeting to meeting, project to project. Even when we’re on vacation, a large number among us spends more time surfing the Internet rather than surfing the waves. John Lennon once said, “Everybody seems to think I’m lazy. I don’t mind, I think they’re crazy. Running everywhere at such a speed, till they find there’s no need.” Planning for a little idleness in your week is a smart move if you’re trying to refresh your spirit—it’s a powerful antidote to mental fatigue.

sleep debt
7. Reduce Your Sleep Debt
Sleep debt is the difference between the amount of sleep you should be getting and the amount you actually get. It’s not uncommon for professionals to miss several hours of sleep for a few days in a row. This is a surefire way to invite mental fatigue.
Research shows, on average, Americans lose one hour of sleep each night—more than two full weeks of slumber every year. This has a negative impact on our health. As the research shows, you can’t train yourself to be a “short sleeper.” What’s more, a study found that the more tired you get, the less tired you feel, which makes you think you’re not shorting yourself. It’s time to earn back your lost sleep: Make it a practice to go to bed when you’re tired and give your body the rest it needs so you can stop mental fatigue in its tracks.
“The energy of the mind is the essence of life,” Aristotle said. Energy is everything. Mental fatigue saps us of our most precious life energy. These seven strategies will help you guard against this.

Source: americanexpress.com

Benefits Of Cycling

Published October 4, 2014 by teacher dahl

frame 1Here are some of the benefits that will motivate you to do so.

1. Easiest form of exercise You can cycle almost anywhere, be it the great outdoors or the streets. The best part about cycling is that it has only one prerequisite – you should know how to ride a bicycle. No team members, no skill sets, no gymming. Cycling also doesn’t cost you a fortune. One good cycle and you’re good to go for a couple of years at the very least.frame 2

2. Cardio-vascular fitness Cycling is a great way to give your heart that much needed workout. Steady cycling makes your heart pump faster and at a steady rate. This is very good for strengthening the heart. The lungs also benefit greatly from cycling. It has been known to significantly reduce the risk of coronary diseases, if done regularly.
Karuturi

3. Stamina Cycling a few miles every day on a regular basis is a great way to build stamina. It is easier to build stamina by cycling, as you never know when you may end up cycling more as compared to the last time.

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4. Muscle tone Your leg muscles are going to get a serious work over with regular cycling. It works wonders for your calves, quads, hams, hips and your rear end. It is great for toning and building these muscle sets. The main benefit over other forms of exercise – for these muscle sets – is that cycling has minimum impact on the joints, for those people who may have joint problems.

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5. Reduce weight An excellent way to burn those calories and pull down that flab would be to get on a cycle as soon as possible. It is a great way to get rid of an increased waistline and excessive fat. A person weighing around 75kg can burn more than 600 calories with an hour’s cycling. Cycle uphill and you’ll burn even more.

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6. Eco-friendly If your workplace is close to your house, then it would be best to make a habit of cycling to and fro every day. Not only will this keep you in shape, but you can also do your own bit towards using lesser fuel and keeping the air pollution free

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7. Physical and mental health The physical activity involved helps in keeping your immune system healthy, and also keeps the mind fresh and relaxed. Cycling outdoors is a great way to give the body much needed fresh air, which helps keep stress at bay.

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Do yourselves a favour and get onto a real cycle, the one that moves about when you push the pedal. The stationary cycle found at your gym certainly does you good, but it also robs you of the opportunity to explore new places on your bike and breathe in some fresh air. So get out there in the open and pedal away to good health.

source: yahoo.com

 

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