Balsamic Vineger
Spa Recipe – Vegan-Tofu Veggie Stir
Ingredients:
1 pkg. (14 oz.) firm tofu, drained, cut into 1/2-inch cubes
1/4 cup 100% whole wheat flour
1 Tbsp. Sesame Oil
1/2 cup Balsamic Vinegar
3 Tbsp. reduced sodium soy sauce
1/2 cup fresh or frozen soy beans (edamame)
1 cup fresh green beans, trimmed, cut in half
1-1/2 cups chopped cabbage
1/2 cup each: sliced onions and carrots
2-2/3 cups hot cooked brown rice
How to Prepare It
Mix tofu with flour in small bowl until evenly coated. Heat sesame oil in large steel or iron skillet or wok on medium-high heat. Add tofu; cook 8 min. or until lightly browned on all sides, stirring occasionally. Remove from skillet; cover to keep warm.
MIX Vineger and soy sauce until well blended. Add 2 Tbsp. of the dressing mixture, vegetables and soy beans to same skillet; cook and stir 10 min. or until vegetables are crisp-tender.
ADD remaining dressing mixture and the tofu to vegetable mixture; mix lightly. Cook 2 min., stirring gently. Serve over the rice.
Added Spa Nutrition Tips: Let’s explore fats and oils. What defines a fat? It is a nutrient that is composed of carbon, hydrogen and oxygen and does not dissolve in water. This is a simple but basic definition. A common question is “How much total dietary fat does a person need?” Generally speaking it is defined in much the same way as proteins and carbohydrates by age and in very specific programs by weight.The key is to keep ones total fat intake within certain limits. This limit is defined as a percentage of one’s total calorie needs. Here is a general sense of fat requirements: Children ages 2 to 3 need fat intake that is 30% to 35% of total calories; Children and adolescents ages 4 to 18 need fat intake that is 25% to 35% of total calories; Adults, ages 19 and older need fat intake that is 20% to 35% of total calories. How would one meet these requirements? You can meet this recommendation by following a healthy meal plan that meets your calorie needs and is designed to provide 20% to 35% of calories from total fat.
The USDA Food Guide (My Pyramid.gov) and DASH eating plan are examples of healthy meal plans that can meet your calorie needs and provide the right amounts of fat.
- MyPyramid.gov lets you enter your age, sex, height, weight, and activity level to get a meal plan specific to your calorie needs.
- DASH (Dietary Approaches to Stop Hypertension) Eating Plan (PDF-980k) provides a healthy eating plan with menu examples and recipes to get you started.
The limitations to all these plans is that they are not proactive enough in directing individuals to avoid refined carbohydrates. If you have children, you may be concerned about whether they should watch their fat intake. For proper growth, children and teens need healthy diets that provide the recommended fat intakes.
Children less than 2 years of age need more calories due to rapid growth and development. For this reason, nonfat and low-fat milks are not recommended for children two years and under.1
Of course there are many different sources of fats and also many types. A. Let’s begin with saturated fat. Saturated fats are the “solid” fats in your diet. If you open a container of meat stew, you will probably find some fat floating on top. This fat is saturated fat. Diets high in saturated fat have been linked to chronic disease, specifically, coronary heart disease. Most nutrition experts agree that one needs to consume less than 10% of daily calories as saturated fat. Part of the problem with fats is that it is not always easy to recognize when a food is high in saturated fat? Many saturated fats can be more difficult to see in your diet. In general, saturated fat can be found in the following foods:
- High-fat cheeses
- High-fat cuts of meat
- Whole-fat milk and cream
- Butter
- Ice cream and ice cream products
- Palm and coconut oils
It’s important to note that lower-fat versions of the foods mentioned a above usually will contain saturated fats, but typically in smaller quantities than the regular versions.. As you look at this list above, you will notice two things. First, animal fats are a primary source of saturated fat. Secondly, certain plant oils are another source of saturated fats: palm oils, coconut oils, and cocoa butter.
About the Author
” My goal is to help others to achieve better health through my distance learning trainings in integrative nutrition, and classes related to natural healing.”
Lewis Harrison is the owner of the Catskills Bed and Breakfast. an American author, nutrition consultant, Seminar Leader, Motivational Speaker, hypnotist, Success Coach and Life Coach. A pioneer in the whole foods, wellness and holistic health movement he has created a distance learning herbal medicine and integrative nutrition course with at the Academy of Natural Healing – www.chihealer.com. He offers corporate stress management programs through The Catskills Bed and Breakfast in Stamford New York and at www.eventschairmassage.com and offer many free nutrition coaching tips to his students.
Lewis is the author of nine books on natural healing. He works as a business coach with many graduates of the Institute of Integrative Nutrition in New York City. Many of these take class are in his on-line learning and distance learning school.
You can contact him at LewisCoaches@gmail.com
Lewis Harrison’s Published Books include:
Massageworks – 1983 (Co-Authored with D. B. Lawrence (Putnam Books)
Helping Yourself with Natural Healing – 1987 (Prentice- Hall)
Making Fats and Oils Work for You -1990 (Avery Books)
30-Day Body Purification – 1994 (Prentice-Hall)
The Complete Fats and Oils Book – 1996 (Avery Books)
Hands-on-Healing: Massage for Total Health the Shaman’s Way – 1998 (Kensington Books)
Master Your Metabolism – 2003 (Source Books)
Healing Depression Naturally – 2004 (Kensington Books)
Wealth Without Cash: Barter, Reciprocal Trade, and Alternative Economics – 2005 (Self Published Manual)
Live Like A Millionaire on $17,000 a Year – 2009 (Self Published)
Lewis hosts a weekly radio show “What Up” that explore game theory. The show broadcasts Thursdays, on WIOX 91.3 FM – 6:00 PM – 7:00 PM (EST).
The show is also available as an internet stream at the same time period at WIOXRadio.org
You can contact him at LewisCoaches@gmail.com
Lewis hosts a weekly radio show “What Up” that explore game theory. The show broadcasts Thursdays, on WIOX 91.3 FM – 6:00 PM – 7:00 PM (EST).
The show is also available as an internet stream at the same time period at WIOXRadio.org
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